Even people who are casually working out likely set aside as much as 4 hours a week just for their gym time. And for those who find gym time enjoyable, this might be an excellent way to spend their time. However, for those who have to work up the strength just to enter the gym, a new study could save them the trouble.
According to the peer-reviewed journal Medicine & Science in Sports & Exercise, You may see similar results if you work out for just 13 minutes versus if you work out for a full half-hour.
The study took 3 different groups who performed different numbers of sets of exercises during 3 weekly training sessions. A low-volume exercise group which performed 1 set, a mid-volume group which performed 3 sets, and a high-volume group which performed 5 sets.
At the end of an 8 week trial, each participant’s strength and endurance was tested with squats and bench presses, as well as muscle hypertrophy – muscle growth.
The study showed no significant differences between the group’s results, having very close changes in muscle mass, strength, and endurance.
Now, this doesn’t mean that you can just take a 13 minute walk and see massive results. This study focused on high-intensity workouts with compound movements – each exercise should use multiple muscle groups.
Many have espoused the benefits of a high-intensity and short-interval exercise, and this study supports a very similar approach. High-intensity exercise pushes far more muscle growth than low-intensity exercise, and can be far more effective for improving performance rather than maintaining it.
Multiple muscle groups should be exercised to help engage as much of your body as possible. This is important not only for a well-rounded body, but also because this is how your body naturally wants to work – it can feel mechanical and strange to do highly-specific exercises.
Regardless of if you want to save time or not, as long as you are exercising and feeling good, then your workout is doing its job.
Home Workouts for Improving Core Strength
Your core is among the most important sections of your body to work on for a number of reasons. From improving balance and dexterity to building those oh-so-important six-pack abs. And your core makes up a larger amount of your body-mass then you might expect – basically everything that isn’t a limb is part of your core. In order to develop the many muscles that make up your core, you need to pick the right exercises that will cover the proper muscle groups. Read on for the top core exercises that can be done anywhere.
The plank is a deceptively simple exercise to perform, and many despise it. This is a favorite of gym teachers and coaches, so many are familiar with its difficulty. However, that difficulty is why it is so useful for exercise.
To perform a plank properly, you need to lay down on the floor – or exercise mat – and support your body weight with just your forearms and toes. Keeping your body straight in this position takes very firm core muscles and good posture.
Side Plank Crunch
This is a focused exercise that provides your obliques with a tougher workout, requiring balance and strength. This is excellent for seeking a more mobile core workout, as well as supporting any activity that requires rotation of the upper body – Tennis, climbing, and more.
To perform a side plank crunch, you’ll want to take a knee and place one hand on the ground while the other is straight upwards – your body will form an angled ‘T’ shape. Then slowly try and bring your upper knee to your chest and the same side’s elbow to the knee. Switch sides after 10 or so repetitions.
Though the Glute bridge largely focuses on the glutes, you’ll find this engages all of your lower core as well, engaging a similar muscle group to the squat. However, this might be better if you struggle with joint pains thanks to the angle and distribution of weight.
To perform a glute bridge, lay on your back and bend your knees while keeping your feet flat to the ground. From this position, lift your hips up while engaging your glutes and hold for at least 5 seconds before returning to rest.
Smart technology has made huge strides in recent years. The Internet of Things (IoT) has made smart refrigerators that can order food and beverages, home security systems that can be controlled with a touch of an app, even driverless automobiles. It seems only logical that home fitness equipment would also start getting smart as well.
Throughout this COVID pandemic, many people have had to come up with new and inventive ways to maintain their fitness regimes from home. Some people have even looked at this period of social distancing as a time to finally make the fitness leap that they have been putting off for someday in the future. Fortunately, technology has reached the level of providing at-home smart fitness technology that caters to the homebody of today.
While it is still possible to purchase traditional workout gear such as dumbbells, and then follow along to any number of live feed broadcasts produced daily by fitness personalities, influencers, celebrities, and virtual classes provided by large-chain gyms, if a person wants to take their fitness to another level, there are now smart home fitness options to keep them in contact with a whole community and to simulate the one-on-one personal trainer experience.
People who love to bike ride are embracing the Peloton bicycle for a number of reasons. The bike mimics the workout of a group spin class or a one-on-one session. A large touchscreen display provides options such as live and on-demand classes, as well as a library of various scenic rides that range from urban to rural. Peloton has also conquered the smart treadmill market with Peloton Tread, providing a number of routes to please any type of runner or walker.
The idea of a smart mirror sounds like something belonging to future generations years from now, but the truth is, they already exist. An LCD full-body mirror display provides a library of workouts that not only give you a personalized experience with a professional trainer, but it also lets you check your form at every step along the way. This not only helps maximize the outcome of every exercise but it also helps to avoid injury. The live adjustments based on your goals and personal preferences, combined with a personalized playlist maximize the individual experience.
About Nicholas Fainlight
Swimming was not always his favorite sport. In fact, he started off with baseball. When he was young, he would always stay in the batting cages working to tweak his technique.He believes that baseball is a great way to focus yourself. Playing baseball and working on tuning his technique was extremely important to Fainlight. It allowed him to control his mind and keep it in tune with his body.
It was this precision and fine-tuning that allowed Nicholas Fainlight to fall in love with swimming as well. He got involved with swimming when he was a freshman in high school. He had been playing football, but had grown tired of it and wanted to change things up. His advisor suggested that he try out water polo since he had good arms from playing baseball. Fainlight took up the sport and it immediately clicked. Once the water polo season ended, he noticed that most of the water polo team stayed in the water by participating in the swim team during swim season. He figured he’d join in and do swimming as well. He did not yet know how important swimming would be to him.
The swim team was a close-knit group of guys that were like a family. They all worked hard and supported each other, pushing each other to succeed. Fainlight realized what a beautiful sport swimming is and it got him through high school.
Nicholas Fainlight loves everything about swimming. He loves how smooth and fluid it is. Just like baseball, swimming allows you to keep your body and mind in sync with one another. Swimming is a personal sport but a team sport at the same time. Fainlight loves being in the water and thinking about how to be as streamlined as possible. The smallest technical things can make or break a swimmer, and he is fascinated by this. Swimming is a sport that pushes you to work harder to be faster than the person next to you. Fainlight likes to use this drive to get better throughout all aspects of his life.
Sports are very important to one’s development, as Nicholas Fainlight learned in a class about associating, leading, and serving. In this class, he learned that athletics allows a kid to learn at an early age whether he or she is a leading personality or an aiding personality. Sports allow kids to build camaraderie at a young age and also build respect for adults. When a young person joins a sports team, he or she is given people to look up to and a team to go to for support. Athletic kids can also learn that there is not one way to do things right.
Nicholas Fainlight believes that the most important thing to get out of athletics is confidence. As a young child, he was quiet and shy, but he was able to relax once he got into baseball. From then on, he enjoyed sports as a way to stay active and to be around people. He remains passionate about swimming and also golf as a hobby.