Guest Blog: Maximizing Your Training Time

Updated: January 12, 2018

GUEST: Daniel Flahie, MSED, CSCS

Instructor of Exercise Science & Health at Mount Marty College.

Getting the Most Bang for your Buck with your Training Time

Life is busy, stressful, and non-stop.  Each and every one of us has a limited amount of time to do anything, let alone squeeze out time for exercise.  Time is our only true commodity and I’m here to cover “HOW” to implement exercise into your busy schedules.

You don’t need to spend 2-3 hours in the gym, leave absolutely wrecked and unenthusiastic for the next workout.

I once was a follower of this school of thought.  The results left me constantly drained, physically plateauing, overtrained, and left with limited time.

NOW, I rarely spend more than 45-60 minutes on a workout. Some days I will spend as little as 10 minutes exercising.

The results have been phenomenal; my personal records in the weight room have sky-rocketed, my body composition has improved, and the best part is that I have a lot more time to do the things that really matter, like spending time with my family.

So how does this apply to you?

Here are three quick principles and tips to get you the most efficient and worthwhile exercise as possible in the shortest amount of time. Getting you back to living your life!

Rest Periods

There is a science behind rest periods.  Unless you are a professional strength/power athlete, then there is no reason for 4-5 minute rest periods. You’re wasting your time!  Put in some headphones, put your phone on “do not disturb”, and get to work!  No time for water cooler talk.

Supersets or Circuits

This is a great strategy if you want a quick, effective workout with both strength and cardiovascular benefits.  A superset simply means combining two exercises (often of opposing muscles) together before taking a rest.

8-10 reps, 3 sets, 10-20 seconds between exercises, 1-3 minutes of rest between sets

Upper-body superset example:

[1a] Bench Press

[1b] Bent Over Row

Lower-body superset example:

[1a] Leg Extension

[1b] Leg Curl

Total body circuit sample:

[a] Push-Ups

[b] Dumbbell Rows

[c] Bodyweight Squats

[d] Front Plank

[e] Lunges

Principle of Kaizen

The Japanese principle of Kaizen is extremely applicable this time of year.  Many New Years Resolutions fail within the first few weeks because of poor workout programs or doing too much too soon.

The principle of Kaizen mitigates this!

It is the practice of constant, continuous, and minor daily improvement.  For example, day 1 you may perform 1 push up, 1 squat, and 1 sit-up.  This may seem simple at first, but if you stick with it for two months you will be up to 60 repetitions. That’s nothing to slouch at!

This is how the famous ancient Greek wrestler, Milo of Croton became so strong.  Every day he picked up a small calf, eventually that small calf eventually turned into a massive bull.

Fitness is a lifestyle and a journey.  The journey may be slow and difficult at times, but if you stick with it you can create the best version of yourself and that is incredibly rewarding!

For further discussion join us on LIVING WELL with COACH ROZY:

Classic Hits 106.3 – January 13th – 7:15AM

ESPN 1570 – January 15th – 9AM

Comment below or contact Daniel at or via twitter @danielflahie

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