No time for a full osteoporosis prevention strength training workout? Try this!
New Mini-Workout Exercise Log!
Be sure to sign up for my newsletter to receive the FREE Mini-Workout Log for my Safe Strength Training for Osteoporosis Prevention DVD. You’ll also receive the full-length exercise logs for both DVDs. See the yellow sign-up box in the upper right. —————————————–>
How Effective Are Short Workouts?
Many of you have told me that you’d like to do shorter, more frequent workouts, but are curious if the results will be as good as with longer workouts. Yes, doing short and sweet workouts can be as effective as long workouts! But the catch is that you’ll need to work one particular muscle group in that short time, not your whole body. You’ll also need to put in the equivalent of 2 full strength training workouts a week.
How to Adapt my Safe Strength Training DVD
My Safe Strength Training for Osteoporosis Prevention DVD is designed to work one major muscle group while the others are resting. To do a shorter workout, use the new Mini-Workout Log to keep track of your exercises. Using the forward button on your remote control, you can easily advance through the exercises, picking out all of the arms one day, legs the next, and core (abs and back) on the third day.
Always Do Your Warm-up!
Now, even if you’re short on time, never begin your strength training workout with cold muscles! Always do your warm-up to prevent muscle strain or injury. Believe me, it’s well worth the 5 minutes. I’d rather see you do fewer strength training exercises than skip your warm-up.
If you’re using my Resistance Band Training for Osteoporosis Prevention DVD, you know that it’s already divided by major muscle groups. Pick and choose which area to do that day, scheduling the time to always do the 5-minute pre-workout warm-up. You can cool down with the post-workout stretches for the particular muscle group that you’re working that day.
Scientific Information & Practical Tips
For the science behind why to split up your workouts by major muscle group, read my recent blog post, Shorter Workouts for Strong Bones and for practical tips, read Holiday Workouts – 5 Tips to Get It Done!
Mini-Workouts Are Helpful with Chronic Health Issues
Women with health issues such as Chronic Fatigue Syndrome have found these mini-workouts much more doable than one long workout. Sometimes, they’ll need to add rest time between the moves and only do a couple of exercises per workout. As their body adapts and gets stronger, they gradually add more exercises. It’s a good way to ease into strength training if you’re quite out of shape, after an illness, or with chronic health conditions.
Do you have any tips that you find helpful with mini-workouts? Let me know or ask a question below!