How can someone get a full body workout to stay healthy with strength training in just 30 minutes twice a week? I was unaware of this high level of efficiency of exercise to keep me healthy. I require maintaining a high level of weight training. It’s going to be very interesting to learn how this can actually work.
It all starts with an exercise technique called “slow burning.” This technique for staying healthy with a full-body workout involves the detailed science of slow lifting.
o Each set of weight lifting consists of a minimum of 3 sets (full repetitions) and no more than 6 sets.
o Take 7 actual seconds (count to one thousand one, one thousand two, etc.) to raise the weight and an additional 7 seconds to lower the weight. This is a set.
o Keep the motion steady and smooth with no stops or starts.
o Moving the weight or resistance the first inch should take 2-3 seconds. Never jerk the weight to start. You don’t want to involve any momentum to help your muscle.
If you can only perform less than 3 reps, the weight is too heavy or the resistance is too strong. Also, if you can do more than 6 reps, increase the weight by 2-5 percent, not pounds. You want to keep the increases very small.
A set of 3 to 6 reps performed correctly should take no less than 60 seconds and no more than 90 seconds. More or less time means you are moving too fast or too slow or the weight is too light or too heavy.
To get a complete full-body workout, you should perform 6-12 different exercises in each session. For example, if you average 75 seconds per set over 10 sets, it will take you 750 seconds or 12 minutes. This would leave you with about 18 minutes more than your half hour. If you rest 1 minute between each of the 10 sets, you still have about an 8 minute cushion.
The most important key to success in your quest for a total body workout is that you need to exercise with enough intensity to exhaust your muscle on the last rep. One very important thing about exhausting your muscle is that once you can’t move it another inch, it’s crucial to keep trying to lift the weight for another 2-3 seconds.
As your muscle burns more, don’t quit just yet. You can actually squeeze in another rep or partial rep, or at least completely exhaust that muscle just by holding that position for those few more seconds. The purpose of this complete muscle burnout is to turn on your fat burning master switch in your body, which will continue to burn for several days.
The other reason is that you want your body to rest for 2-4 days before doing it again. By depleting your muscle, your body will need 2-4 days to rebuild your muscle stronger than ever.
This is why this technique is so much better than normal weight lifting for a full body workout. It’s much safer and injuries are much less likely, you burn more fat, and your muscles will actually get stronger or stronger than normal weight lifting.
When you finish a set, slowly lower the weight; do not drop it abruptly.
If you feel pain, you should stop. A burning sensation in the muscles is good and is not considered pain. Do your next exercise when you feel ready. Always use the perfect form. Do not jerk your body to help lift the weight. Because you are doing these exercises very slowly and will be breathing properly, it is unlikely that you will become excessively out of breath during any of these exercises.
You will want to work your entire body as a whole in each session. Do not divide the body into parts, working the legs one day and the arms another. Alternate upper and lower body exercises like push ups followed by squats etc.
Be sure to check with your doctor before starting, drink half your body weight in ounces of clean water, get about 8 hours of sleep each night, and eat adequately 4-5 small, balanced meals each day. You shouldn’t exercise more than twice a week using this technique and you have your full body workout.
david mallegg