Many people spend long hours in the gym, even long hours, hoping to get maximum results. Long-time does not guarantee the results are efficient and effective. As it turns out, exercising in a short but efficient time can have a greater fitness impact, as long as we know what is important to do. Many fitness trainers and even the UK National Health Service (NHS) says that 15 minutes of exercise every day can make us fit. However, make sure the exercises are carried out as efficiently as possible.
Training specialist from the Freeletics fitness application, David Wiener, gives tips on how to make our 15 minutes efficient and effective in providing fitness benefits:
1. Planning a sport
Coming to the gym without planning is a waste of time and reducing the quality of exercise. The best way to use the little time we have is to use it wisely by planning an exercise. If you’re confused about getting started, the fitness application can guide you through exercises designed for individual targets and how long you can do the exercises.
2. Minimize disruption
No doubt, the best way to streamline exercise time is to reduce distractions and focus on the task at hand. For some people, reducing distractions can be done by exercising on their own while listening to motivational songs rather than sports with friends. It can also turn off mobile notifications so that we are not tempted to open incoming messages in the middle of the exercise. Also, try to shorten the rest period so you don’t spend time.
3. HIIT Interval Training
High Intensity (HIIT) is known as the best type of exercise to get efficient results in a short time. Interval training is good for increasing fitness levels, burning calories, done in periods of intense physical activity and minimal rest periods so that the body’s recovery can be quickly carried out before the intensity rises again. This method is not only good for saving time but also good for building endurance and increasing the body’s metabolism.
4. Make use of body weights
Body weight training is very effective and we don’t need any tools to exercise. That is, we do not need to waste time waiting for machines or weights that are not used in the gym. This method is very practical and you don’t need to do it in the gym. You can cut time, choose the exercise that best suits you and do it wherever you want.
5. Give a time limit
Giving a target time is a good way to maximize your exercise time. Make sure every second is useful. If your sport requires more time, give a time limit and race at that time. This will make your training more efficient.
6. Maximize heating
Warming up before exercise is very important because it will help prevent injury and prepare the body for training. Warming generally lasts for 5-10 minutes, but we can shorten it smartly. Start by using a foam roller for 2-3 minutes followed by a series of fast and dynamic movements of the mountain climber, jumping jack, arm and leg lift, and hip raises.
7. Do a superset
Although it sounds heavy, a superset is a right way to save time and get effective training results. To put it simply, a superset is when we do two different movements without pauses. Shortening the rest period can also increase the intensity of our exercise. Doing more movements in a short amount of time is the same as increasing energy expenditure and fat burning.
8. Make a backup plan
If your practice uses tools, there is no guarantee that the tools we need will always be available. So, try you have a backup plan as a solution. For example, if you plan to use the bench press but are being used by someone else, you can push up using weights. You can also replace the treadmill with a cross-trainer because it offers the same mechanical body movements.