Personal Trainers in Flower Mound TX Prove Workouts of Less than 20 Min Are Best

Personal Trainers in Flower Mound TX prove workouts of less than 20 min are best. A study examined 3 groups who trained for 2 months. Groups performed the same full-body workout to muscle success.

Research Shows Strength is Maximized through Workouts of Less than 20 Minutes

A recent study examined three groups of individuals who strength trained for two months. All participants performed the same full-body workout to muscle success (aka temporary muscle fatigue) but with different workloads. Group 1 did one set per exercise or seven sets per workout; group 2 did three sets per exercise or 21 sets; and group 3 did five sets per exercise or 35 sets.

All the groups acquired some strength, but the strength tests, a bench press and a barbell squat, revealed no statistical difference in regard to overall strength gain for each group. This result is highly significant in light of the time differences among the groups: group 3 trained for an average of 68 minutes per workout; group 2 averaged 40 minutes per workout; and group 1 trained for an average of just 13 minutes per workout. Thus, the results show that training for 13 minutes can produce gains in strength similar to those generated by training for 68 minutes, amounting to a five-fold return on time investment. The 13-minute routine done by the participants in Group 1 is similar to that of a typical session at The Perfect Workout, which is designed to help clients become strong and healthy without wasting time.

Exercise effectively but not every day

A common fallacy about working out is that it is necessary to exercise every day or almost every day each week; however, doing so can actually have a negative effect. This is shown by another study in which 72 women aged 60-74 were analyzed before and after a 16-week exercise program. The women were divided into three groups that did combined aerobic and strength-training workouts. One group did two workouts each week; another did four per week, and a third did six per week. The researchers measured the number of calories expended each day (TDEE), non-exercise activity thermogenesis (NEAT), and fat loss.

After the results were analyzed, it was found that Group 1 had increased their NEAT by 57 calories and their TDEE by 30 calories per day, as well as averaging 2.2 pounds of fat loss. Group 2 increased their NEAT by 200 calories per day, raised their TDEE per day by 195 calories, and lost the most fat, 4.4 fat lbs. Group 3 lowered their average daily NEAT by 150 calories, and decreased their TDEE per day by an average of 63 calories, despite working out six days a week, and averaged 1.1 lbs of fat loss.

Thus, the group that did the greatest amount of exercise ended up burning fewer calories and losing less fat than the other groups. This result indicates that more exercise does not inevitably lead to better results. In fact, too much exercise stress can make the body react negatively. It is important to produce enough high-intensity exercise stress to make optimum progress, and no more. It is also vital to get adequate rest and to recover properly from each workout.

An exercise session with a personal trainer at The Perfect Workout typically consists of seven to eight exercises, depending on factors such as whether exercise is done once or twice a week, injuries, physical limitations, and personal goals. Using this method, the entire body can be strengthened with just four exercises: The leg press, which affects the glutes, quadriceps, and calves; the chest press, which impacts the pectorals, shoulders, and triceps; the lat pulldown, which affects the lats, biceps, and abdominals; and the leg curl, which targets the hamstrings

To achieve muscle success an ideal exercise should last approximately one to two minutes. Being able to exercise for more than two minutes indicates that the weights being used may be too light, thus lowering the exercise’s efficiency.

A workout’s cardiovascular impact is enhanced by minimal rest between exercises

Little to no rest between exercises quickens the process of reaching muscle success, making the overall workout more efficient. Although strength training in general offers a number of benefits to the cardiovascular system, many of these benefits are only received or improved upon when muscle success is reached.

Avoiding resting between repetitions is essential

Another recent study examined what occurred when two groups strength trained with a fitness trainer. Resting was compared to not resting between repetitions. Group 1 lifted weights continuously from start to finish during each set (this approach is used at The Perfect Workout); whereas group 2 took a break in the middle of their set. When muscle biopsies were taken from the quadriceps of each participant, the fibers from the group 1 participants had grown 13%, but those of the group 2 participants had only grown 4%. These results reveal that keeping the muscles constantly loaded without rest produces the best results in terms of muscle growth.

In summary, the research shows that (1) more muscle growth can be gained in 13 minutes than in 68 minutes; (2) that more workouts per week can be less beneficial than fewer; (3) that doing more exercises than required in a session shows the workout may not be challenging enough; (4) it is possible to get a full body workout by doing just four exercises; and (5) more rest while working out can lessen muscle growth and cardiovascular benefits.

The Perfect Workout Flower Mound

1001 Cross Timbers Rd #1234,

Flower Mound, TX 75028

(972) 684-5058

Release ID: 88987331