Well I can see one very obvious disadvantage to 20-60min rest periods if you're looking at working with any sort of intensity, and that is you've lost your warm up, so risk of injury increases. If you're training at a low intensity, I can see this having a lot of potential for improved metabolic stimulus, provided each set still has enough volume to have you working for several minutes.
Re-birth.
- Thread starter Eric L
- Start date
So, the solution would be to put a small 5 minute full body warm-up before each mini workout I want to do?
I have seen many trainers to body movements that warm-up the entire body properly within this time frame, plus, these little workout are good low intensity exercises. Kind of like MA training warm-ups before they start putting you through drills.
My objective with the program I am designing is to keep workouts under 10 minutes. I know this is short but the audience or clients I will use this on will find this convenient and appealing. It targets people who are being sedentary for long periods at a time. This could be targeted at a number of people, but I want to start with with a small group and see how it works from there.
The warm-up, to be effective, IMO, would have to be 5 minutes or shorter. Doing single sets of exercises after this warm-up seems to be doable. If you can't complete the entire body, then one would simply break it down in one or more parts and do it the next time around, say 30 minutes later. The people I will be targeting with this will be able to do 3-6 sets easily, maybe more.
So basically what I want to do is have them do:
-5 minute warm-up, small workout.
-20-60 minute break
-Rinse and repeat at will.
How does that sound to you? This isn't meant to be a workout to make people fitness gods. This is something to keep someone who is excessively sedentary in decent shape, to justify, if you will, there sedentary way of life.
An example of the people I would target this to: Video Gamers.
They play for an hour, and do this workout. I can justify, easily, why these gamers would want to do this at many levels. But I need to keep it simple and short, because in this case, the video gamer wants to go back and play once he's done ASAP!
I have seen many trainers to body movements that warm-up the entire body properly within this time frame, plus, these little workout are good low intensity exercises. Kind of like MA training warm-ups before they start putting you through drills.
My objective with the program I am designing is to keep workouts under 10 minutes. I know this is short but the audience or clients I will use this on will find this convenient and appealing. It targets people who are being sedentary for long periods at a time. This could be targeted at a number of people, but I want to start with with a small group and see how it works from there.
The warm-up, to be effective, IMO, would have to be 5 minutes or shorter. Doing single sets of exercises after this warm-up seems to be doable. If you can't complete the entire body, then one would simply break it down in one or more parts and do it the next time around, say 30 minutes later. The people I will be targeting with this will be able to do 3-6 sets easily, maybe more.
So basically what I want to do is have them do:
-5 minute warm-up, small workout.
-20-60 minute break
-Rinse and repeat at will.
How does that sound to you? This isn't meant to be a workout to make people fitness gods. This is something to keep someone who is excessively sedentary in decent shape, to justify, if you will, there sedentary way of life.
An example of the people I would target this to: Video Gamers.
They play for an hour, and do this workout. I can justify, easily, why these gamers would want to do this at many levels. But I need to keep it simple and short, because in this case, the video gamer wants to go back and play once he's done ASAP!
Through talking to others I have found out something about myself, this happened yesterday.
Maintaining my weight is effortless to me...I started at nearly 240lbs 5 years ago and now I am at 200lbs. My weight never goes up...it is either maintained or lowered. In 5 years, never has my weight gone up. Maybe by a pound or two after Christmas or such occasions but it always get back down to where it was before these events.
I have gradually, over the years, cut back on many things. Like soft drinks. This alone made me lose lots of weight. Lately, I managed to eliminate the majority of coffee I usually drink in a day. The habit is gone now- I use it when I am tired or sleepy in the morning, which seems to happen to me lately. I have had about 3 coffees in the last 3 weeks and lost 1 or 2 pounds because of it.
I'm going to use this as a source of motivation...it is pretty good motivation to me. I guess that after resolving the little problems I had, my cravings and little inner voices have become good to me - it is what I follow most of time. I binge on occasion when the food is extremely good, but, I maintain. This is entirely my Dad's girlfriend's fault though. If she didn't cook such amazing food all the time I could lose more! :yelrotflmao:
But, really, all I need to do now is just go on s little mission to lower my weight, once it is there maintenance will be natural for me.
Just another thing that will make my project easier...thought I'd post this here as a reminder and possibly for others to get something from it as well.
Good day everyone!
Maintaining my weight is effortless to me...I started at nearly 240lbs 5 years ago and now I am at 200lbs. My weight never goes up...it is either maintained or lowered. In 5 years, never has my weight gone up. Maybe by a pound or two after Christmas or such occasions but it always get back down to where it was before these events.
I have gradually, over the years, cut back on many things. Like soft drinks. This alone made me lose lots of weight. Lately, I managed to eliminate the majority of coffee I usually drink in a day. The habit is gone now- I use it when I am tired or sleepy in the morning, which seems to happen to me lately. I have had about 3 coffees in the last 3 weeks and lost 1 or 2 pounds because of it.
I'm going to use this as a source of motivation...it is pretty good motivation to me. I guess that after resolving the little problems I had, my cravings and little inner voices have become good to me - it is what I follow most of time. I binge on occasion when the food is extremely good, but, I maintain. This is entirely my Dad's girlfriend's fault though. If she didn't cook such amazing food all the time I could lose more! :yelrotflmao:
But, really, all I need to do now is just go on s little mission to lower my weight, once it is there maintenance will be natural for me.
Just another thing that will make my project easier...thought I'd post this here as a reminder and possibly for others to get something from it as well.
Good day everyone!
I'd have to know more about the work in each set to know if a warm-up before each set is necessary/appropriate. For example, if you did a straight set of push ups, squats or lunges every 60 min, you probably wouldn't warm up for it. If you did a straight set of power cleans or sprinted every 60 min, you'd need a lot more than 5 min warming up. If you did a standard 4 min of tabata training every 60 min, you'd need at least 5 min warming up.
I can only assume that MA means Martial Arts; if not then I have no idea what sorts of drills you're referring to. If you do mean Martial Arts, then that upgrades my knowledge to next-to-no idea, so I really can't give a definitive, objective answer.
It's good that from 240lb it's been easy for you to keep off whatever weight you lose. It's a good sign that you're doing it right, because permanent weightloss results from change in lifestyle rather than "dieting," but I'm sure you already know this.
I can only assume that MA means Martial Arts; if not then I have no idea what sorts of drills you're referring to. If you do mean Martial Arts, then that upgrades my knowledge to next-to-no idea, so I really can't give a definitive, objective answer.
It's good that from 240lb it's been easy for you to keep off whatever weight you lose. It's a good sign that you're doing it right, because permanent weightloss results from change in lifestyle rather than "dieting," but I'm sure you already know this.
The first program I'll be making will consist of basic movements like push ups.
Sample workout:
1 set of each.
Push ups.
Body weight squats.
30 second planks.
Crunches.
(this is incomplete and just meant to be seen as an example.)
Removing the possibility of injury is very important for me. But, now that you mention it - I remember when I trained in MA that our warm-up actually consisted of 3 sets of straight push ups.
In the case of an untrained individual, perhaps I can get them to do knee push ups (in the example of the push up) for a week or two to get the tendons/ligaments conditioned to a hard exercise like a standard push up?
The rotator cuff is scary to me. Hurting the shoulder is so easy. Although I have never hurt my shoulders with push ups, the fact that I will be pointing this program to many individuals makes me concerned, greatly, with safety.
I have just canceled my membership with ISSA, I have learned what I needed to learn from them, perhaps I need to sign up with someone else who I think is more complex in their teachings, such as NASM. I'll consider it this weekend. Another "todo" on my already huge "todo" list.
:biggrinsanta:
Luckily, I have bought two additional LCD monitors for myself. Answering e-mails, listening to music, having 3 browsers open with at least 10 tabs each while downloading audio books and learning about fitness while playing a video game and directing a team of players towards an objective while studying project management all at the same time is kinda fun.
The project Management part is to help me with my multitasking too! Can you imagine...lol
Sample workout:
1 set of each.
Push ups.
Body weight squats.
30 second planks.
Crunches.
(this is incomplete and just meant to be seen as an example.)
Removing the possibility of injury is very important for me. But, now that you mention it - I remember when I trained in MA that our warm-up actually consisted of 3 sets of straight push ups.
In the case of an untrained individual, perhaps I can get them to do knee push ups (in the example of the push up) for a week or two to get the tendons/ligaments conditioned to a hard exercise like a standard push up?
The rotator cuff is scary to me. Hurting the shoulder is so easy. Although I have never hurt my shoulders with push ups, the fact that I will be pointing this program to many individuals makes me concerned, greatly, with safety.
I have just canceled my membership with ISSA, I have learned what I needed to learn from them, perhaps I need to sign up with someone else who I think is more complex in their teachings, such as NASM. I'll consider it this weekend. Another "todo" on my already huge "todo" list.
:biggrinsanta:
Luckily, I have bought two additional LCD monitors for myself. Answering e-mails, listening to music, having 3 browsers open with at least 10 tabs each while downloading audio books and learning about fitness while playing a video game and directing a team of players towards an objective while studying project management all at the same time is kinda fun.
The project Management part is to help me with my multitasking too! Can you imagine...lol
I don't think people are too likely to get rotator cuff injuries with push ups; it's much more common as a result of poor form on shoulder press variations, upright row or power exercises in the gym, or as a sporting injury. I'd be more concerned about spinal injuries caused by failure to use the core muscles properly and failure to put the thoracic vertebrae into extension.
ETA: I hope I'm not the only person amused by your studies of multi-tasking occurring whilst multi-tasking.
ETA: I hope I'm not the only person amused by your studies of multi-tasking occurring whilst multi-tasking.
I can't believe I am saying this, but I need 2 more screens 3 isn't enough.
Also, I bought a duplex laser printer (prints on both sides of paper) and printed Project Management for Dummies...took me less than 10 minutes...it's nearly 200-300 pages.
On a side note, project management seems to be something I should have looked into a long time ago.
To the average person this would seem like a complex system of thought and action, bu really it is an obvious way of working.
This will follow me the rest of my life...I will not start working out again until I plan this things thoroughly...it isn't merely a workout program it is my own attempt to create a reputation for myself.
Good day
Also, I bought a duplex laser printer (prints on both sides of paper) and printed Project Management for Dummies...took me less than 10 minutes...it's nearly 200-300 pages.
On a side note, project management seems to be something I should have looked into a long time ago.
To the average person this would seem like a complex system of thought and action, bu really it is an obvious way of working.
This will follow me the rest of my life...I will not start working out again until I plan this things thoroughly...it isn't merely a workout program it is my own attempt to create a reputation for myself.
Good day
Last edited:
Hey Eric - kool, I brought Music Compostition for Dummies on saturday haha
I know its nothing to do with this but what the hey, i love music haha
Let me know how that book goes, maybe i will get it
Hope you are well anyway.
Jackie xxx
Tonight, my workout will be:
Wide grip push ups.
Body weight squats.
Crunches.
DB Curls.
1-3 sets of each depending on how I feel. My work is already physically demanding.
Unloading 60 boxes of 50 lbs and rolling 100kg cylinders is already pretty demanding. My diet could use some work though, but that is a work in progress. That and multitasking all day long...purchasing...shipping...receiving...quoting...serving clients at the counter...while posting this on here without my bosses consent...you get the picture.
:boxing_smiley:
Wide grip push ups.
Body weight squats.
Crunches.
DB Curls.
1-3 sets of each depending on how I feel. My work is already physically demanding.
Unloading 60 boxes of 50 lbs and rolling 100kg cylinders is already pretty demanding. My diet could use some work though, but that is a work in progress. That and multitasking all day long...purchasing...shipping...receiving...quoting...serving clients at the counter...while posting this on here without my bosses consent...you get the picture.
:boxing_smiley:
Last edited: