Health and Fitness

High Intensity Training

Today I re-tweeted a story from Time Magazine titled “You asked: Whats the most effective machine to use at the gym?”

Many people are pressed for time and would like to get a good workout in under 30 minutes. Ideally it should work both the musculoskeletal and cardiovascular systems. To do so, you need to be able to simultaneously do strengthening and aerobic exercises.

A good option is the rowing machine. The rowing machine uses multiple muscles including your hips legs as well as your arms, shoulders, back and core. It also is a great aerobic work out as it really will get your heart pumping and have you consume a great deal of oxygen.

Another great one that I really like is the stair climber machine. Obviously, we should try to take stairs during the day whenever possible in order to sneak some exercise into our busy schedules. Using the skid stair climber machine at the gym for 10 to 15 minutes however will build great functional strength as well as provide a brief high intensity aerobic workout. It will help you strengthen muscles that are important for balance and stability which will help to decrease risk of falls as well as protectet and stabilize joints

Sometimes if you don’t want to give it to much thought, circuit training is the way to go. Typically, gyms have machines arranged that if you go from machine to machine, you will be working different muscle groups. Be careful and make sure that consecutive machines engage different muscle groups. If you’re really in a hurry, you can go from machine to machine without a break and cycle through three times. Because consecutive machines work different muscle groups, this will give the previously worked muscle groups a short break prior to repeating the exercise routine.

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