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Since the Focus on Your Fitness column’s inception my goal has always been to provide practical and useful fitness information in a fresh, entertaining way. Over the past several months I’ve received a lot of very positive feedback regarding the column for which I am very grateful. It has also been suggested that I consider answering fitness questions for people who would like to ask an expert but just don’t know where to turn to get an honest answer. Well, you’re in luck.
One of the most common questions I hear is from people who live very busy lives with time demands from both a career and family. They want to take time for fitness but it’s a challenge. Most want to lose some weight but can only dedicate two to three hours a week to a fitness program. Essentially, they want to know how to use this time to achieve the maximum results possible and don’t know if they should be performing cardio, strength or some combination of the two.
The answer? For the individual juggling a career and family, finding time to work out can be a challenge, but it is not impossible. With a little bit of planning you can certainly fit exercise into your busy schedule. It may not be easy but it’s certainly worth the effort.
For someone who has just a few hours a week to commit to their fitness program, I would suggest giving priority to what I call “metabolic strength training.” Each MST session should last between 30 and 45 minutes focusing on movements that involve multiple muscle groups (also known as compound movements). The goal with MST is to engage as much muscle as possible with each exercise. Examples of such movements include push-ups, pull-ups and dumbbell squats. Start slow at first, with your workouts being performed in a circuit fashion (alternating between exercises that emphasize your upper body with exercises that emphasize your lower body).
Only after you get your strength training in should you consider cardio (aerobic exercise). While this may seem odd to many, “metabolic strength training” has proven to be far more effective in stimulating your metabolism than any form of cardio training. If one of your goals is to lose body fat give priority to metabolic strength training, but remember to start slowly!
Now that’s not to say that there’s no benefit to performing cardiovascular exercise because the benefits of both steady-state and interval cardio training are numerous. While the synergy created by combining strength training with proper cardio (and a sound eating plan) results in faster progress, performing both strength and cardio training does require a greater time commitment.
A Word of Caution
The information in this column is intended for informational purposes only. You are strongly encouraged to obtain proper medical clearance before initiating any new exercise program. If you are unsure of how to safely and effectively implement these recommendations I would also encourage you to seek out a qualified fitness professional.
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If you have a fitness related question you’d like Glenn to address in an upcoming edition of Focus on Your Fitness please e-mail your question to glennbeard@fitnesstogether.com. If your question is chosen you’ll be awarded a $150 gift certificate good for:
1. A comprehensive fitness assessment at my Fitness Together training studio. 2. A multi-page report summarizing your assessment results. 3. A review of your assessment results and 4. A customized fitness prescription based on your goals and current fitness status. |
At Fitness Together of East Orlando my team of fitness professionals is ready and willing to help. To learn more about Fitness Together of East Orlando or to take advantage of our FREE training session and fitness consultation offer visit www.FTorlando.com or call 407-208-0620. Fitness Together of East Orlando is located in the Waterford Medical Suites at 11317 Lake Underhill Rd., Suite 500 (across from Legacy Middle School).
Article by Glenn Beard
