Posted by: 4pack | August 2, 2008

Trainer Spotlight: Todd Cambio Says Short Workouts Great For Hot Body

Personal trainer Todd Cambio says you can get a great workout in as little as 12 minutes.
(Created: Tuesday, July 29, 2008 11:04 AM EDT)

“I don’t have time” is the reason heard most often from people who don’t exercise. They call it a “reason;” I like to call it what it really is – an excuse.

Most people believe their workouts need to be 60-90 minutes in order to really count. With this kind of time commitment, it is no wonder that exercise becomes an activity that they simply don’t have time for. Before you know it, one missed workout becomes two and soon you realize that you haven’t put on your gym shorts for a month.

Missed exercise is a slippery slope with irreversible consequences. Obesity doesn’t happen in one day … or even in one year. Neither does heart disease.

Have you ever wondered if long workouts really deliver the best results?

The truth is exercise doesn’t have to take 60-90 minutes anymore. Many experts agree that short, intense bouts of exercise can actually deliver better results than traditional, low-intensity exercise.

In fact, a study conducted at the University of Pittsburgh School of Medicine tested whether multiple short bouts of exercise would deliver better results than one long bout of exercise. Researchers found that participants who performed short bouts of exercise stuck with the program longer and experienced greater weight loss than participants who performed long bouts of exercise.

So throw out the idea that you need an entire afternoon or a free evening to have a great workout. It simply doesn’t take as much time as you think. Here’s one example:

A 12-Minute Intense Workout

Dumbbell Squat Press: Stand with your feet a shoulder width apart and hold a dumbbell in each hand at shoulder level. First lower into a squat position. Make sure that your knees do not go past 90 degrees. Exhale as you press the dumbbells overhead while you straighten your legs and return to the starting position. Complete 12-15 repetitions.

Sprint or Jump Rope for 30 seconds.

Dumbbell Lunge and Curl: Stand with your feet shoulder width apart and hold a dumbbell in each hand at your side. Exhale as you lunge forward with your right leg and curl the dumbbells up toward your chest. Make sure your knee does not go past 90 degrees. Inhale as you return to the starting position and repeat on the other side. Complete 12-15 repetitions.

Sprint or Jump Rope for 30 seconds.

Dumbbell Bent Over Rows: Stand with your feet a shoulder width apart and hold a dumbbell in each hand. Bend your knees and lean forward from your waist, keeping your back flat. Exhale as you drive your elbows back and squeeze your shoulder blades together. Inhale as you return to the starting position. Complete 12-15 repetitions.

Sprint or Jump Rope for 30 seconds.

V-Ups: Sit on the edge of a chair or bench and lean back. Exhale as you drive your knees in toward your chest, squeezing your abdominal muscles. Inhale as you lower your knees back down with control. Complete 15-20 repetitions.

Sprint or Jump Rope for 30 seconds.

Short bursts of intense exercise will give you the results you want, all you have to do is make time for it.

Todd Cambio is a personal trainer in Stonington and can be reached at (860) 287-3768, by e-mail at todd@toddcambio.com.


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