>>Continuação - Parte 02

7. Early bird gets the worm.
Most gyms have fewer members in the early-morning hours. Plus, you'll often find they're less talkative - maybe because they're trying to wake up.


8. Grab and hold a bench.
A single, adjustable bench allows you to do a multitude of exercises amongst a gym-ful of chaos. You can do bench presses, shoulder presses, crunches, curls, triceps extensions, upright rows, etc. Your workout goes smoothest when you have all the barbells and dumbbells nearby, so the only time you have to move is to grab different weights.


9. Warm up intelligently.
Just 5 - 10 minutes raises your body temperature, helps get the blood flowing, and lubricates your leg joints, enhancing workout performance and decreasing risk of injury.


10. Cross-train aerobically.
If your gym enforces a 20 minute rule for occupying an aerobic machine, just switch from treadmill to bike and get a great 40 minute workout without leaving the area.


11. Quit the B.S.ing.
Yes, you look forward to chatting with your friends at the gym. But when time is on the line and you have to zip through your workout, TELL THEM. That way you get your workout in without making them feel ignored.


12. Race against the clock.
When you're crunched for time, try taking 30 second rest periods between sets. Keep a close eye on the second hand. As soon as it's been 30 seconds, BAM, start your next set.


13. Train with your partner.
Sometimes exercise can seem like it's stealing time away from your spouse or significant other. Why not go to the gym together? You don't actually have to work out together - your workouts will be very different. Better than feeling guilty about not spending time together.


14. Learn your gym geography.
It may take some searching, but you'll save all kinds of travel time if you can find a gym that is either on your route to work or on your way home.


15. Get a permanent locker.
Here's where you can stash extra clothes, extra workout clothes, and toiletries to help you out when you need to train in a pinch.


16. Prepare.
Remember when you were a little kid your parents made you lay out your clothes for the next day before you went to bed the night before (did that make sense?)? Prepare for your next exercise between sets will save you time. If you're going to use dumbbells, for instance, pull them from the rack and place them at the bench you're going to use. This also alerts others that you are using the equipment.


17. Rack 'em.
Your fellow gym-goers may not like this, but you can cut training time significantly by spending your time in front of the dumbbell rack instead of going from one machine to another. Think of the range of exercises you can do with dumbbells: rows, bench presses, all kinds of curls, shoulder presses, lunges, etc.

>>Autor: Garrett J. Braunreiter
>>Email: não disponível
>>Página na internet: http://www.worldpeakperformance.com/ 

>>Artigos como este podem ser encontrados em Global Health & Fitness

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