The time that you spend on exercise can be used even more effectively for faster results.
When we decide which exercises to include in your routine, it is important to consider the type of movement involved. That's why our trainers write each of our clients unique routines and change it up often.
To put it simply, exercises that use complex movements are often more efficient than exercises that use only simple movements. Complex movements recruit multiple muscles, some to stabilize and others to perform the movement. This process keeps your heart rate higher than a simple exercise would, giving you a more intense workout.
What is a complex movement?
A complex movement is a multi-joint movement that recruits large portions of the body to complete the exercise. Let’s compare a simple movement leg exercise with a complex movement leg exercise:
The leg extension machine uses a simple, isolated movement to work the quadriceps. You’re in a seated position moving only your knee joint. There isn’t much involvement, if any, from other muscles and it doesn’t burn very many calories.
Now let’s look at a free weight walking lunge. You start by standing with your feet together and a dumbbell in each hand at your sides (or a barbell across your shoulders, or a medicine ball held at your chest, or even with no weight at all). You take a large step forward and lower your back knee, keeping your front knee at a 90-degree angle. Now you push off your front foot and pull your back leg forward, repeating the movement.
How many muscles did you utilize while performing the lunge? Probably too many to count!
You certainly worked your quadriceps, gluteus, hamstrings, calves, abdominals, supporting muscles in your shoulders, arms and back—just to name a few. You also raised your heart rate and really kicked your metabolism into high gear.
Keep in the mind that simple exercises have a place a purpose in your exercise routine as well, especially when you have physical limitations or injuries.
Other ways to increase intensity
Supersets - When you perform two or more exercises in a row and then take a short rest.
Or how about a Compound Set? Perform one exercise, rest, then perform an exercise with opposing body parts.
The key to finding the best exercise is to find the ones that bring your workout intensity to a whole new level.
We use these methods to help you to burn more calories, increase your metabolic rate, and stimulate the production of more fat burning and muscle toning hormones. Of course, there is more involved to achieving your fitness goals.
You need to incorporate cardio into your routine.
You need to consistently challenge yourself during workouts.
You need to take control of your eating habits and to get your diet dialed in.
So what’s the best exercise for you? Find out—call or email us today to schedule your no obligation fitness consultation. Our trainers will give you the workouts you need to see results!
Is there anything better than a dinner that only dirties up one pot while cooking? This delicious chicken and veggie dinner keeps clean up to the minimum, and the fitness payoff to the max! Not to mention it tastes phenomenal (even the kids will eat it!)
Cooking a healthy dinner at home does not have to be complicated or take lots of time. This simple recipe for chicken tenders and veggies will only take you about 30 minutes from start to finish. Meals that are rich in protein and fiber and low in carbs, like this one, will help you build muscle and stay lean.
What you need
Serves 5
2 cups butternut squash, cubed
2 Tablespoons coconut oil
1 pound organic chicken breast tenders
1/2 teaspoon salt
1 teaspoon dried basil
1 teaspoon crushed rosemary plus a dash more
1/2 teaspoon sweet paprika plus a dash more
1/2 teaspoon dried thyme plus a dash more
1/4 teaspoon garlic powder
dash of pepper
1/4 teaspoon celery seeds
1/2 teaspoon dried parsley
pinch of ground cumin
3 organic zucchini, cut into half moons
2 large heirloom tomatoes, chopped
1 yellow onion, chopped
4 garlic cloves, minced
Instructions
1. In a large skillet heat 1 Tablespoon of coconut oil over medium heat. Add the cubed butternut squash and sauté, covered, for about five minutes, until tender. Transfer the squash to a bowl, then set the skillet back on medium heat.
2. Add the remaining 1 Tablespoon of coconut oil. Season the chicken with salt and pepper, add to the hot skillet. Sear for about 5 minutes, until browned on all sides.
3. Turn the heat down to medium-low. Sprinkle with all the seasonings. Add the remaining ingredients and cook, covered, for 15 minutes. Add the butternut squash back into the pot for the remaining 5 minutes.
Nutrition
One serving equals 192 calories, 6g fat, 424mg sodium, 14g carbohydrate, 4g fiber, and 20g protein
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Are you a chronic procrastinator? Do you put off going to the gym? Research shows that by spending ‘just a few minutes’ doing the dreaded task you’ll feel an urge to see it through completion. These initial few minutes of activity create an open loop that refuses to close until the job is done.
So the next time you don't feel like working out, just commit to 10 minutes at a minimum. Odds are, you'll end up doing the full workout once you get started!
