![]() ![]() READ MORE: Do You Really Need 10,000 Steps Per Day? 2. ![]() For example, if you’re doing a chest workout, you’d warm up by benching the empty bar for one or two high-rep sets (think 20 or more reps) before loading the bar for your first working set. The ideal time-crunched warmup, according to the authors of the review, is one that gets right to the point: “Restrict the warmup to exercise-specific warmups, and only prioritize stretching if the goal of training is to increase flexibility.”ĭoing an exercise-specific warmup simply means performing lighter sets of the exercise you’re about to do. In fact, studies have shown that stretching before a workout can actually make you weaker than if you didn’t stretch at all. Let’s put this persistent myth to rest: stretching is not necessary for strength training (or any exercise, for that matter). A new review paper from the journal Sports Medicine has gathered a compelling set of workout efficiency hacks, and their recommendations will help you get the most work done with minimal time commitment. The good news? You don’t need to spend hours at the gym to reap the benefits. Regular exercise has also been shown to decrease your risk of Alzheimer’s later in life by 45%. ![]() In particular, the part of your brain called the hippocampus is especially receptive to exercise, which means that your memory and ability to learn get a huge boost from hitting the gym. Exercise releases a cascade of chemicals that stimulate the growth of new nerves and synapses – the connection points between nerves – and also helps preserve existing brain cells. These chemicals can also help improve your appetite and sleep cycles. Exercise causes the release of feel-good endorphins, dopamine, norepinephrine, and serotonin, which boosts your mood and overall sense of well-being. A Columbia University study found that swapping a half-hour of sitting around every day with physical activity of any intensity cuts the risk of early death by 35%. A study just published in BMJ found that Americans who start regular exercise before hitting their senior years can expect to save at least $1000 annually on health care costs after retirement. ![]() It might be a tough pill to swallow, but the evidence makes it overwhelmingly clear: regular exercise – especially resistance exercise – is essential for literally every aspect of your health that it’s absurd to think that you can do without it.Īnd investments in your fitness you make now will pay off big time down the road. Let’s all run marathons! And do a push-up challenge! But when it comes down to actually getting your butt to the gym, it’s often hard to actually find the time.īut making time for exercise has to be among the things you consider non-negotiable. Sure, it’s easy to get excited about the idea of exercising. Grant Radermacher Struggling to find enough time for the gym? ![]()
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