If you are a busy adult looking for maximal return from your exercise routine with minimal time investment, here are some options to consider:
Poor Investment: “Crunching Exercises”
Better Investment: Proper Diet and Planks
“Six-pack abs” are created in the kitchen, not the gym. You simply cannot outwork a bad diet. For specific abdominal strength, the plank is a better alternative (than crunches) for strengthening the abs and integrating the “core” muscles. Other exercises, such as chops and carries, can also help to strengthen the trunk muscles without harming the lower back.
Poor Investment: Single-Joint Exercises
Better Investment: Multiple-Joint “Compound Exercises”
Single-joint exercises (bicep curls, tricep extensions, leg extensions) isolate movement to a single joint. While there is nothing wrong with these exercises, compound exercises, such as deadlifts, squats, push-ups, lunges and pull-ups, integrate the movement of multiple joints and major muscle groups, resulting in better strength gains.
Poor Investment: Excessive Rest Between Sets
Better Investment: Supersets
Supersets are exercises focusing on opposing muscle groups that are performed in succession with little-to-no rest in between. For example, push-ups followed by pull-ups followed by lunges. One muscle group gets a chance to recover while the other is working.
Poor Investment: Prolonged Low-intensity Cardiovascular Exercise
Better Investment: High-intensity Cardiovascular Interval Training
Both high- and low-intensity cardiovascular training play a role in overall fitness. However, it appears that high-intensity interval training can get more “work” done in less time.
Recipe of the Week:
This spin on the traditional risotto swaps in cauliflower rice for Arborio rice; spring peas and Parmesan cheese keep the rest of this Cauliflower Risi e Bisi dish classic.
Quote of the Week:
“Comparison is the thief of joy.”
- Theodore Roosevelt