"Time is money," Benjamin Franklin advised a young tradesman in a 1748 essay. Although we don’t know to what extent he applied Franklin’s wisdom, most of us do understand the implications of this adage in our own lives. When it comes to health and fitness, time is critical. We all lead busy lives and therefore want to maximize our results in minimal time, freeing us to pursue other activities. You probably know how to burn the most calories when it comes to cardio; that is easy—bump up the intensity, time, incline or distance.|
But what about strength training? Getting better results isn't always a matter of lifting heavier weights or performing more repetitions (which also takes longer). You don't have to pour over published research or earn a degree in exercise physiology for the sake of better, more efficient workouts. Here are eight secrets that will help you get twice as much out of your strength-training efforts.
Double-Duty Tip #1: Try compound exercises.
Just like compound words combine two words to form a new, more complex one, compound exercises join two exercises that form a more effective new one. A wall sit with lateral dumbbell raise is one example; it combines two movements (the squat and lateral raise) into a single exercise. They differ from isolation exercises (like a simple biceps curl), which involve one movement.