Tag Archives: workout intensity

How Long Should Your Workout Take?

28 Dec

high-intensity-training[1]There are lots of workout routines that boast the ability to deliver results with just a few minutes of exercise per day.  Conversely, there are others that claim you’ll need to spend hours in the weight room to improve strength, muscle endurance, etc.

Here’s the deal: There’s no specific amount of time definitively associated with measurable progress, as it relates to strength and fitness.  Inadequate training time won’t deliver results, and too-long workouts can jeopardize performance, as well.

Don’t focus on the duration of your workout, because it’s not nearly as important as the quality of your workout.  Rather, you should identify your training goals and direct your attention to two aspects of your training:

  • The intensity level of your workout — how much stress it imposes on your body
  • The recovery time your workout requires — how much rest you need/allow between exercises and sets

The intensity level of your workout is determined by factors such as the amount of weight you lift, the speed at which you lift it, and the number of repetitions and sets.

Generally, higher intensity training requires longer recovery times between exercises and sets.

Although there’s no ideal amount of time, many strength and conditioning experts believe that 45-60 minutes should be an adequate amount of time for an effective, efficient, and focused workout.

Please see related articles, The Fallacy of Workout Duration, and How Long Should You Rest Between Exercises and Sets

Get STRONGER, Get FASTER!

Your thoughts?

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The Fallacy of Workout Duration

10 Aug

gym-weight-plate-clock[1]More is not necessarily better, when it comes to strength and conditioning.

Many trainers would have their clients believe that hour-long (or more) workouts are required to get results.  Sadly, I know of a trainer – a PhD, no less – who has gone on record saying that workouts lasting less than an hour are a waste of time.  And this individual is not the only trainer conveying this misinformation.

There is no support, in the scientific literature, that “more is better.”  As a matter of fact, there can be a diminishing return as workout frequency and volume increase.

The key is to focus on effort, not time.

You can get the same – or better – results in less time, but you have to work hard.  Think workout intensity instead of workout duration.

More importantly, your training should incorporate task-specificity: The appropriate weight, repetitions, sets, rest intervals, and exercise selection, based on your desired goal/outcome. (a qualified, knowledgeable strength and conditioning professional can help!)

Work hard and work smart.

Get STRONGER, Get FASTER!

Your thoughts?

How Long Should Your Workout Take?

25 Sep

high-intensity-training[1]There are lots of workout routines that boast the ability to deliver results with just a few minutes of exercise per day.  Conversely, there are others that claim you’ll need to spend hours in the weight room to improve strength, muscle endurance, etc.

Here’s the deal: There’s no specific amount of time definitively associated with measurable progress, as it relates to strength and fitness.  Inadequate training time won’t deliver results, and too-long workouts can jeopardize performance, as well.

Don’t focus on the duration of your workout, because it’s not nearly as important as the quality of your workout.  Rather, you should direct your attention to two aspects of your training:

  • The intensity level of your workout — how much stress it imposes on your body
  • The recovery time your workout requires — how much rest you need/allow between exercises and sets

The intensity level of your workout is determined by factors such as the amount of weight you lift, the speed at which you lift it, and the number of repetitions and sets.

Generally, higher intensity training requires longer recovery times between exercises and sets.

Although there’s no ideal amount of time, many strength and conditioning experts believe that 45-60 minutes should be an adequate amount of time for an effective, efficient, and focused workout.

Get STRONGER, Get FASTER!

Your thoughts?

Keep Track of Your Workouts

17 Dec

stock-photo-821876-clipboard-amp-pencil-w-path[1]One of the requirements at my facility is that each and every athlete maintains a workout chart.  This ensures an accurate record of all workout activity and progress towards their goals, and enables us to keep track of variables like timing, intensity, volume, and frequency.  We try to keep it as simple as possible, with a written record of the following:

  • Date of workout
  • Name of exercise
  • Amount of weight
  • Number of repetitions
  • Number of sets

I have developed an easy-to-use training/workout chart that captures all of this information on a single form.  Each chart contains three weeks worth of data.  Although this form is primarily intended for strength training, it could easily be adapted for aerobic/cardiovascular (or any other type of) training.

Benefits of Maintaining a Workout Chart

  • Accountability and motivation
  • Serves as your personal training “journal”
  • Provides a record of your training history
  • Measures your progress towards your goals
  • Helps you remember where you left off, enabling a more efficient transition between workouts
  • Useful as a tool for planning future workouts

Get STRONGER, Get FASTER!

Your thoughts?

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