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CHERIMOOSE Posts: 391
7/24/13 4:06 P

"Combine upper and lower and do a wide-legged squat and come up to do a bicep curl. "

Your biceps are much smaller than your legs and will tire out before the legs have been properly worked. So there's a downside to combining muscle groups.

To maximize time, i would focus mostly on the 3 largest muscle groups (legs, upper back, and chest), and do mostly compound exercises (more than 1 joint moves) rather than isolation exercise (1 joint moves, like a bicep curl, tricep kickbacks, etc).


AUNTB63 Posts: 6,971
7/24/13 10:39 A

Thanks so much for the great advice. Really appreciate it.

ZORBS13 SparkPoints: (104,935)
Fitness Minutes: (105,187)
Posts: 13,246
7/24/13 10:17 A

I often do full body, compound exercise routines consisting of 2-3 sets of 2-3 exercises (usually 8 reps) in the 10 minutes I have between training clients at the gym.

KCLARK89 SparkPoints: (26,271)
Fitness Minutes: (15,946)
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7/24/13 10:05 A

I second what M@L said about lifting heavier for shorter/fewer reps. If you already do squats, do squats with weights. Combine upper and lower and do a wide-legged squat and come up to do a bicep curl. You can definitely get an effective workout by combing some moves rather than focusing on one area!

MOTIVATED@LAST Posts: 14,277
7/24/13 9:44 A

Yes, you can get a lot out of short ST workouts.

By lifting heavy with fewer reps, not only will you complete each set faster, but it is more effective ST. Aim at something challenging enough to fatigue your muscles in 4-8 reps, rather than 12+ reps.

Compound exercises work several different muscles simultaneously, allowing you to get an all-body workout in just a few moves. Examples of coumpound exercises include squats and pushups.

As for sets, you get about 70% of the maximum possible advantage from the 1st set, 90% from the 2nd, 95% from the 3rd, etc.

So by combining all these, you can probably get an all-body workout in just 10-15 minutes.

M@L

AUNTB63 Posts: 6,971
7/24/13 9:10 A

I know you can benefit from 10 minutes cardio at a time...longer is better, but in a time crunch 10 minutes at a time works too. Is this the same for ST? Can I do just 10 minutes at a time and still benefit from it?

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