Max­i­mum ef­fort in min­i­mum time: why ex­press work­outs will give you great re­sults

IF YOU DON’T HAVE HOURS TO SPEND IN THE GYM, A NEW STUDY SHOWS YOU HOW TO GET THE SAME RE­SULTS IN LESS TIME

Good Health (Australia) - - Content -

Your days of slog­ging it out on the weight ma­chines for hours may be over. A study pub­lished in Medicine & Sci­ence in Sports & Ex­er­cise found that com­plet­ing just one set of each ex­er­cise in your work­out reg­i­men brings the same ben­e­fits as com­plet­ing five or three sets. The study, which fol­lowed 34 fit young men who reg­u­larly did re­sis­tance train­ing, found that those who did one set – spend­ing 13 min­utes at the gym – es­sen­tially had the same strength im­prove­ments and mus­cu­lar en­durance as the men do­ing five or three sets – and who spent 70 and 30 min­utes, re­spec­tively, com­plet­ing their work­out. There is a slight catch: dur­ing that one set, par­tic­i­pants were work­ing their mus­cles “to limp ex­haus­tion” by the end of the set. In other words, if you fancy spend­ing less time at the gym, you’ll have to make sure you’re phys­i­cally un­able to com­plete an­other rep at that point, with­out rest­ing first.

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