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HEALTH & FITNESS

Simple T

N I P GI E E K

SHORT and

C F 2ND ANNIVERSARY

BrutaL WORDS CHRIS

RAYMUND HERNANDEZ

Through years of working out in different gyms I have seen many individuals spend hours in the gym, others are even proud to say that they had 2 or more hours in the gym. But does these long workouts exceeding 2 hours or more really effective? Or does it do more harm than good for your body? Modern studies show that a 45 to 60 minute workout is the most effective time needed for your body to develop and to not reach fatigue levels which would result to poor muscle recovery and development.

Here are some tips on how to keep your workout short but effective: 1. Bring a stop watch- having a timer during a workout is the best way to minimize rest by timing rest in between sets. 2. Focus on circuit training- circuit training has been proven to effectively burn fat and develop muscle. ( If you don't have an idea of what circuit training is, best example is in between your sets of bench press do 1020 crunches, or in between sets of squats do pullups.) the idea of this is you are targeting different body parts set after set, thus helpin reduce rests in between. 3. Avoid chatting- remember that you are in the gym to workout and not to hangout. That is why you don't need to bring your cell phone with you. And yes selfies are not allowed, stop wasting your time taking pictures

and posting how sweaty and tired you look. And just a reminder: no one really cares to see how pumped you are during your workouts. 4. Plan your fitness program- if you are not following any fitness program might as well have it planned and written before going to the gym. This will help you keep your workout short and fast and also keep track of your progress. 5. Sprint don't jog- if you are going to hit the cardio machine like the treadmill, stationary bike, elliptical or rower. Make sure that your pace is not a relaxed pace. Giving it your 80-85% maximum effort. How will you know that it is a maximum pace? If you cannot or you are not able to talk and have a conversation with the one beside you that is a good pace. Blasting to the cardio machine is a good way to burn fat in a shorter time needed.

Now that you know that shorter workouts are more effective than longer workouts, try this tips the next time you are in the gym. Always remember to keep your workout simple,short but brutal. Until the next issue. Focus on your health not just wealth.

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CLUB FILIPINA

VOLUME 3 NO.22

Profile for Club Filipina Japan

Club Filipina Volume 3 Number 22  

Cover: Sheryl Yusa Outer Back Cover: Kate Aguilar Hot Babe : Princess Chua Japinay of the Month: Arisa Suzuki Walang Basagan Ng Trip: Gay-da...

Club Filipina Volume 3 Number 22  

Cover: Sheryl Yusa Outer Back Cover: Kate Aguilar Hot Babe : Princess Chua Japinay of the Month: Arisa Suzuki Walang Basagan Ng Trip: Gay-da...