News

The key to condensing your workout is to make every second count. Specific arrangements can refer to the following principles.

■1. Go back to basics

Many people are used to spending up to three hours in the gym at a time, and they may worry that cutting back on their workouts will lead to a decline in fitness. But it turns out that’s not the case. Fitness levels can be maintained with less than 60 minutes of exercise per session, such as IFBB professional trainer Wallis. As she worked her way through her PhD, she could exercise no more than twice a week. She only does one set of each exercise, but she has to do it exhaustively. One day to exercise the upper body, one day to exercise the lower limbs, each time 15 minutes to complete, every week pure exercise time is only 30 minutes! And her physical strength has been steady.

2. More or less all is better than nothing

Some people mistakenly think that if you can’t practice 5 times a week regularly, then you should not practice at all. This is not true, because less practice is better than none at all, and there is little time to practice.

Instead of making excuses like you don’t have time to exercise, schedule it into your day and show up as if it were a business date. Be progressive and focused when you exercise.

Time-saving workout plans are simple and do not pursue complicated routines. The key is efficiency. Efficiency can be improved by:

A. Increase the intensity of practice — shorten the rest time between sets, adopt advanced training techniques, and use heavier loads.

B. Boost mental motivation — Remember the enthusiasm you felt when you first started exercising? Find a way to keep some of that passion alive, and knowing that you can do it in 30 minutes is a motivator in itself.

C. Adjust your schedule — You need to adjust your exercise schedule frequently to get the best results.

■ What must be done?

We divided our body into upper and lower parts. One day we worked on our chest, back, shoulders, biceps and triceps, and the other day we worked on our glutes, quadriceps, biceps, calves and abs. No body part should be neglected, so don’t sacrifice an exercise to save time. Before you start training, it’s worth reviewing a few principles.

A. Listen to your body’s signals — exercise can’t make progress at the expense of physical harm. Instead, if you feel something is wrong, it’s your body’s warning sign to spot the problem and correct it.

B. Ensure quality of movement — do not allow time to be tight and not pay attention to the standard of movement, every movement must be under control.

C. Ensure range of motion — Strive for maximum range of motion for each movement.

D. Make sure to recover — Don’t perform another exercise until a muscle group has recovered from the fatigue of the last one.

■4. Number of groups and times

Do 2 to 3 sets of 8 to 12 reps of each exercise, depending on the body part and exercise.

■5. Speed of action

It is important to have controlled and steady movements. Just because you’re doing a race against the clock doesn’t mean you’re rushing like you’re on fire. Follow the rhythm of 2 seconds to lift, 4 seconds to return, and do everything carefully.

■6. Practice frequency

For best results, exercise each body part twice a week. Compared to the common practice of doing 4 exercises for each part and 4 sets for each exercise, the method presented here is very simple and practical. It includes several major core exercises, complemented by state of the art training techniques.