Make the most out of your gym time
Lets face it we’re all busy; I mean between work, family, social life, kids and the dog we have got a lot of balls to juggle! Its easy to see why the gym can be one of the first things to fall off the weekly schedule and drop to the bottom of the priority pile. But it really needn’t; you see here at i-motion gym we believe it is possible to make the gym a firm part of the routine without sacrificing any other areas of your life.
So here are some tips and tricks to help you be the most efficient you can in the gym.
Select your exercise
Doing a dumbbell curl is using two main muscles, JUST TWO! Think about it, if you are strapped for time you need to be utlising more muscles than TWO. So think of exercises that will use more muscles, the more you use the more calories you burn and, of course, the more muscles you tone and define. If you really want to focus on some main muscle groups then plan your shorter gym sessions to work vigorously on all of them in turn. But make sure you work all of them.
Selective sets are sets that target muscles groups and repeat multi-muscle exercises over and over with a view to maximising the output of the workout. Sound complicated? It really isn’t. Here is a great selective set for a core workout.
To use this set we are going to do sets from 10 reps down to 1 in each exercise in turn. This maximises the work of the mucscles and cardiovascular system in the first set and slowly allows it to recover. Basically speaking; It kick starts your workout!
- Press Up
The good old Press Up is going to start by engaging your core and pumping your arms and chest. We are going to start with 10 in the first round and work down to 1 in sequence.
- Squat Thrust
The Squat Thrust is up next – this is going to carry on engaging the core and arms whilst getting the legs going and really kick starting the cardio system. Remember to tuck those knees in!
Again focusing on all our engaged muscles we are going to continue to work them in the burpee – by now your arms will be burning and your legs and heart pumping.
Time to focus down on the legs with some squats. Get down low to maximise the effectiveness.
- Tuck Jump
Focusing further on the legs and keeping that cardio system going the Tuck Jumps are going to finish off each set.
As with anything that we practice again and again you will eventually want to extend these exercises to challenge yourself further. To that simply replace some areas as follows:
- Swap your Press Up to a Bench Press. Remember to ensure the weight is with your personal limit.
- Add weights or a Kettle Bell to your Squats. If using a Kettle Bell try to hold it out straight in front of you and keep a flat back.
To further get the most out of your time in the gym think about maximising your cardio time. This should be High intensity speed or power focused Cardio and precede the exercises above. An i-motion spin class is ideal, if you haven’t got the time for a full on class then set yourself some time and speed targets on the treadmill bike or rowing machine. These should be in line with your personal fitness but should be challenging for you. An i-motion gym Personal trainer can always help set you these targets.
i-Motion Gym are proud to have up to and over 100+ classes a week and if you want to try something a bit different why not visit www.i-motiongym.com/classes to book on one. Remember a habit is just a learnt behavior, they can be positive or negative, good luck in developing these positive gym habits! i-Motion Gym.Back to Blog