Haddonfield Personal Trainer Jim Bompensa outlines how to work multiple muscles in unison to increase your fitness return on time invested.
Your time is valuable. If you think of your time as currency, currency that can never be replaced, you will certainly want to get the most bang for your buck. If you value your time and take time management seriously while striving to get the most out of your workouts than you need to work as many muscles as possible at the same time. This method of exercise will provide numerous benefits:
First, you will fatigue more muscles in less time. In order to create a well rounded full body tone, you must work every muscle in the body to the point of fatigue. I recommend doing this two times per week. Since there are numerous muscle groups to be worked, you may find it hard to budget enough time to properly work all of them. By utilizing multiple muscle groups in unison, you create a more time efficient and effective workout routine.
Second, you will illicit positive changes to your cardiovascular system. Because so many muscles are moving at the same time, a greater amount of blood flow is required. This will raise your heart rate and provide a greater benefit to cardiovascular system. Oxygen is required to fuel muscle movement. When more muscles are moved more oxygen is required. Blood delivers oxygen and since the heart pumps the blood, more cardiovascular involvement is required. Hence, a more efficient cardiovascular system is the final product.
Finally, you will burn more calories. By creating more muscle movement, more calories are required. One of the biggest reasons people exercise is to loose weight or keep from gaining weight. Calorie expenditure is critical in weight loss and weight management. The more calories burned the more body fat is lost or the less body fat is retained. When more muscles are moved more calories are burned in a shorter time frame.
Time efficient workouts are my specialty. I create workouts for busy clients. In order to create these time efficient workouts, I utilize two methods to create coordinated muscle movement.
First, I combine lower body exercises with upper body exercises. An example of this type of exercise is the squat with lateral raise. Follow the instructions below to complete this exercise.
1) Begin with arms extended at your side with slight bend in elbows. Your feet should be
just a little wider than shoulder width.
2) Arms should not be touching the body.
3) The body should be lowered to a position where the thighs are parallel to the ground.
Arms should stay steady while lowering the body.
4) With both feet firmly planted on the floor, the body should be lifted back to starting
position. Both arms should be lifted laterally away from the body while pushing
up with the legs.
5) In contrast to the original starting position, at this point the arms should be in a
position parallel to the ground.
6) Return to position where thighs are parallel with the ground and arms are extended at
the side and repeat.
7) A constant angle should be maintained at the elbow joint throughout this exercise.
Second, I combine upper body resistance exercises with cardio movements. An example of this would be walking on the treadmill while curling hand weights. If you need help finding a treadmill, refer to smoothfitness.com . Follow the instructions below to complete this exercise.
1) Attach safety harness and begin walking.
2) While walking start with arms extended down with palms facing forward.
3) The elbows should be slightly bent.
4) While keeping palms facing up, pull hands upward toward the shoulders.
5) It is very important to keep the elbows tight against the body to prevent using shoulder muscles.
6) Return arms to start position and repeat.
I wish you the best of luck in your fitness journey!
You should always consult your physician before undertaking any exercise routine and gain his or her approval. A warm up and a cool down should be included with every workout routine.