Work(out) Efficiently

Time management and efficiency are important factors in the gym, yet people often work inefficiently. You know the ones I’m referring to - those who take a supposed “killer” class and afterwwards hit the treadmill for another hour. When I see this I know something is off—and it usually means they are not working at the right intensity level during that class. Now I’m not talking about people who are training for a marathon, Iron Man competition or the like, just your average Joe or Jane trying to get in a good workout. After exercising for an hour, you should be spent. In fact, if you are working at the proper level, you don’t necessarily need to spend an hour at it. The following are some mistakes and solutions for a few common pitfalls.

Aerobic activity is intended to increase your heart rate and burn fat. In order to do that, you need to move quickly and continuously. Nevertheless, many move too slowly and take frequent breaks. If you’re on the treadmill and barely breaking a sweat, you’re not working hard enough. Instead, pick up the pace—whether you are walking or running—and don’t stop until your workout is complete. Not only is a dead stop dangerous for your heart, it also brings you back to square one. As a result, when you start up again you’ll need to spend time getting back into your training zone. Maintain a quick speed and if you need a break, slow gradually but do not stop completely. Rather, decrease your pace to a point that you can maintain continuously. When ready, dial it up again to get to a higher intensity level. By taking this "interval training" approach you may not be able to run or walk as long, but you’ll get more out of a shorter session.

When trying to build mass or tone muscle, using the wrong weight or level of resistance is another common error. As a general rule, for bigger groups—think legs, back and chest—use heavier weight. For smaller muscles, such as your biceps, triceps and deltoids, use lighter weight. Also, the number of sets and repetitions you complete helps determine the proper amount (e.g., more sets and reps, use lighter resistance) you should use. Also note the difference between working on your own versus in a class setting. When on your own you may be able to handle heavier weight if you are resting frequently and completing definitive sets. In a class you may be asked to do a continuous number of repetitions, without any breaks. Therefore, you’ll need to adjust resistance (likely downward) accordingly.

Everybody needs a break, but know that to much time between exercises eats away at the clock and allows your heart rate to decrease. Try to limit transition time between sets to 30 – 60 seconds. In a class, keep your feet moving between activities. Nothing complicated is necessary, any movement does the trick to keep your heart rate up.

Remember to maintain proper form for each and every exercise. Improper form, poor posture and misalignment can lead to injuries and may incorrectly train your muscles which will sabotage the results you desire. The key is quality, not quantity. You’ll get more from five bicep curls done properly then 10 done in bad form.

So the next time you are ready to train, think about these pitfalls and solutions. Make the adjustments as suggested and see how it goes. Ideally you’ll have more time to spend doing other things you enjoy (or need to get done) and you’ll be more fit in less time. Let me know if it works!