30 minutes
By Lynn Hamilton, Jayplay writer
"Two more. You can do it." I pull hard against the 45 pounds that strain my triceps as I finally grunt "twе-lve." My arms are weak and shake, but I make it through my third set of 12 upright rows. "OK, let's move." Josh Magaha, University of Kansas Recreational Services cardiovascular resistance training manager, hurries me on to leg press to begin the lower-body part of my 30-minute circuit-training workout.
I love to work out, but when things get busy and I am pressed for the time, it's the first thing that gets kicked out of my schedule. So I went in search of the most efficient 30-minute workout for busy, time-crunched students. Here's what I came up with.
The benefit of circuits
Circuit training is strength training done at such a pace that the heart rate is elevated within 50 to 85 percent of its max for the entirety of the workout, which is in our case — 30 minutes. These workouts are easy to follow because they can be run by a stopwatch instead of counting, Magaha says, and circuit training promotes overall wellness by combining a cardiovascular workout with strength training.
I like to think I am in pretty good shape. I run nearly every day and lift weights regularly. Still, I could feel my increased heart rate about halfway through the circuit workout and had to admit to Magaha that I was feeling shaky.
If you only have 30 minutes you've got to make the most of the time you have,
to fit
Magaha says. Keep your time and move quickly through the workout. "Some people will be at the gym for an hour and a half and only do four lifts," Magaha says. "Don't talk during your workout; talk afterwards."
For students who only have 30 minutes to fit in a workout, the key is to be focused and efficient, says Joanna Clingingsmith, trainer at Lawrence Athletic Club, 3201 Mesa Way. Like Magaha, Clingingsmith agrees that the ideal workout includes cardiovascular and strength training with little or no rest in between so that the heart rate is elevated to give the benefit of aerobic exercise as well as strength training. Multi-joint exercises like lunges, squats or step-ups incorporate several muscle groups into one exercise, thus increasing the efficiency of the exercise. Clingingsmith recommends using multi-joint exercises for the lower body and a lift for each part of the upper body: chest, back, biceps, triceps, shoulders and abs. Do a set of 10 to 15 reps on each lift, and repeat the entire body workout three times. "This will get your heart rate up to get the benefits of aerobic exercise activity and good solid calorie burning, as well as the benefits of tightening and strengthening your muscles," Clingingsmith says.
The circuit workouts are great for condensing muscle — not bulking up — and getting toned, says Jenny Prohaska, Leawood senior, who began circuit training two months ago. She has lost three inches around her waist and has lowered her body fat percentage several points. Prohaska circuit trains four days a week
and she rotates among machines, free weights and ball exercises. If she has time, she likes to add up to 30 minutes of a cardiovascular exercise to the end of her workout. "It really gets your endorphins going and you feel fantastic after a good workout," Prohaska says.
Skip one Friends rerun and hit the gym. You don't have to spend hours working out for your body to benefit. Combine your strength training and cardio into a circuit-training workout to be time-efficient. See you there.
Contact writer at:
lhamilton@kansan.com
Calculate your heart rate:
A quick way to determine your maximum heart rate is to subtract your age from 220. If you are 19 then your maximum heart rate is 201. During circuit training, your heart rate should be somewhere between 100, which is 50 percent of your max and 170, which is 85 percent of your max.
Circuit training uses your time at the gym efficiently.
Photo illustrations by Rachel Seymour
Circuit workout
Warm up with a five-minute walk or jog.
Start with lifts that work one major muscle group first — such as chest press or leg press — and do three sets of one-minute reps with 30 seconds in between sets. Start your stopwatch and do chest press for one minute. Rest for 30 seconds and repeat three times.
Move to another life in that muscle group. If you started with chest press, successively move to shoulder press, upright rows, lateral pull-downs and then incline press. You could also add bicep curls or triceps extensions if you want. Remember to keep time; the pace of the workout keeps your heart rate elevated.
Move to the next muscle group. Start with a major muscle group first. If you just completed upper body, start with leg press and do three sets of one-minute reps with 30 seconds of rest in between sets. Move to calf raises, leg curls and leg extensions. If time allows, you can add inner and outer thigh lifts and lunges.
Cool down with a five-minute walk or jog.
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