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Old 11-13-2008, 11:15 AM
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How can I maximize my gym time?

I only have an hour per day, b/c the childcare will only keep infants(up to a year) for an hour. I've been going 4 days/week, MTW&F, and doing weights and cardio MWF and just cardio on Tuesdays. I'm already trying to use weight machines that target more than one area at a time, what else can I do?
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Old 11-13-2008, 11:37 AM
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don't do cardio and weights in the same day. Work one or two body parts in a day. Make a workout schedule so you're not jumping from one machine to the next without rhyme or reason.
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Old 11-13-2008, 11:45 AM
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one hour is plenty of time to get in a great workout!! just divide your time...

like on monday do chest and triceps or biceps(everyone has their pref)..wed do back and tris or bis..friday do legs and shoulders. something like that. if you keep your rest time to a minimum...no longer than 90 seconds...you should be able to get in three or four sets per body part per visit. then to your cardio on your off day(s).

people usually end up staying longer than they need to because of talking or too long between sets. i use a stop watch and have for three years to make sure i stay on track.

i rarely stay longer than an hour. if i do, it's my own fault.
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Old 11-13-2008, 12:03 PM
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I usually stay for around 50 minutes. That is enough time to get in a good work out.
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Old 11-13-2008, 12:15 PM
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I usually do cardio and weights in the same day and I think that is fine as long as you work alternate muscle groups. To get the most out of your time I would suggest compound weight lifting exercises...Linds should be able to get a great list of these .

I think 40 min of intense cardio or interval cardio combined with 20 min compound weight lifting exercises working alternate muscle groups 4x a week should give you great results (as long as you are eating "well")
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Old 11-13-2008, 03:14 PM
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Originally Posted by bluefeevah View Post
I usually do cardio and weights in the same day and I think that is fine as long as you work alternate muscle groups. To get the most out of your time I would suggest compound weight lifting exercises...Linds should be able to get a great list of these .

I think 40 min of intense cardio or interval cardio combined with 20 min compound weight lifting exercises working alternate muscle groups 4x a week should give you great results (as long as you are eating "well")
I U

Cardio is great to do but don't sweat it if you don't have time to do it.

A normal workout routine for me is about 45-50 minutes long and i usually do weightlifting exercise that use all of my muscles.

There are two very important exercises that you need to do at the gym:

1) Deadlifts
2) Squats

A lot of people think that you have to do a bunch of different exercises to target certain muscles...but these two right here will work out your whole body. There are variations of each that you can do but just a standard deadlift and squat can work wonders!

In addition to these two push ups, chin ups and dips (you can do them assisted with the machine) are great for your upper body and push-ups especially you can do at home.

Again i am going to post Krista Smash's website cuz she will give you pictorals of how to do each.

Women's Weight Training

Hope that helps some
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Old 11-13-2008, 04:08 PM
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Squats and Deadlifts are amazing!!!! (Linds, how about Lunges -both stationary and walking? - with handweights) I find I get really sore after a workout heavy with lunges.
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Old 11-13-2008, 07:57 PM
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Squats and Deadlifts are amazing!!!! (Linds, how about Lunges -both stationary and walking? - with handweights) I find I get really sore after a workout heavy with lunges.
Oh yes i forgot about lunges! Those are amazing! I do 40 walking lunges with 45lbs on my back every leg workout and it does amazing work.
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Old 11-14-2008, 09:05 AM
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Squats and Deadlifts are amazing
This is going to sound really silly, but I never did deadlifts at the gym because I thought I would look so goofy bending over with my ass for all the world to see.
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Old 11-14-2008, 09:46 AM
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This is going to sound really silly, but I never did deadlifts at the gym because I thought I would look so goofy bending over with my ass for all the world to see.
That is not goofy at all! I feel the same way when i do deadlifts. I kinda like to do them with my butt facing a corner that has no mirrors on it so people are staring down my shorts.
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Old 11-14-2008, 09:50 AM
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^I do the SAME!! I face the wall or I just say F-ck it...Im there to work out as everyone else is...
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Old 11-14-2008, 12:08 PM
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imagine....i do deadlifts(regular and stiff legged)...in my jeans(dry denim)
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Old 11-14-2008, 12:56 PM
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imagine....i do deadlifts(regular and stiff legged)...in my jeans(dry denim)


If i did deadlifts in my jeans i wouldn't have any left because they would all be ripped to shreds.

I should post of pic of B doing deadlifts but he might kill me if i did. I have a great one of him where he looks like he is about to pop a blood vessel!
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Old 11-14-2008, 10:43 PM
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Old 11-16-2008, 02:47 AM
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^I do the SAME!! I face the wall or I just say F-ck it...Im there to work out as everyone else is...
Ha ha, yeah I know, I just need to get over it!
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Old 11-28-2008, 08:20 AM
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You can do weights and cardio at the same time by doing super sets with core work, jumping rope, balance work, etc. in between sets. Example:

12 reps bi's
12 reps tri's
no "rest" do 20 crunches (you are resting your bi's and tri's but not resting your heart rate)

repeat 2-3 x

By using your "rest period" to do crunches, you are keeping your heart rate up and creating a great aerobic workout.

Another example:

12 reps chest
12 reps lat pull downs
jump rope for 30-60 seconds

repeat 2-3 x
Keep your heart rate up and you will see a huge difference!
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Old 12-04-2008, 02:18 AM
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Originally Posted by jeaneology View Post
You can do weights and cardio at the same time by doing super sets with core work, jumping rope, balance work, etc. in between sets. Example:

12 reps bi's
12 reps tri's
no "rest" do 20 crunches (you are resting your bi's and tri's but not resting your heart rate)

repeat 2-3 x

By using your "rest period" to do crunches, you are keeping your heart rate up and creating a great aerobic workout.

Another example:

12 reps chest
12 reps lat pull downs
jump rope for 30-60 seconds

repeat 2-3 x
Keep your heart rate up and you will see a huge difference!
I agree. Circut training is the way to go when time pressed. Knock it all out in one shot!
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Old 01-02-2009, 12:23 PM
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take timed 30 sec rests between sets and 2 min rests between exercises. maybe take a longer timed rest after cardio to recover a little. This wears you down quick.
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