How To Maximize Every Minute
Oxygen|Winter 2020
Implement these 10 easy tips to make the most of your workout.
Nicole Clancy
How To Maximize Every Minute

These days, time is a commodity, and no matter whether you train at home, on the road or in the gym, every second you spend sweating is valuable. Use these 10 tips and suggested routines to develop your inner and outer athlete effciently and effectively, and get in, get out and get on with your life.

1| Lift heavy.

Using a weight that is heavy enough to induce fatigue by the 12th rep is the sweet spot when it comes to time optimization. In this range, you’re recruiting more muscle fibers, making the workout more intense, and giving your body more potential to grow and improve. “To determine the correct weight for you, see whether you can do the exercise for 12 to 15 reps,” says Maurie Cofman, CMES, CES, TBMM-CES. “If you can do more, it’s too light. If the last two reps are challenging, it’s perfect.” Try a biceps workout that uses straight sets of standing dumbbell curls, EZ-bar preacher curls and seated dumbbell hammer curls. Do a warm-up set for each move using a lighter weight for about 20 reps, then increase your weight and do three to four sets of 10 to 12 reps per move.

2| Jump up, jump up and slim down.

Jumping rope is one of the most effective and effcient ways to incinerate mad calories in a short amount of time — up to 20 per minute if you’re really cranking. It also improves coordination, endurance and cardiovascular prowess. Warm up by jumping rope easily for five minutes before a workout, or combine jumping rope with strength moves for interval or high-intensity interval training, recommends Nancy Jusino, NASM-CPT, PES. For example, alternate a minute of jumping rope with a minute each of different strength moves such as squats, pull-ups, push-ups, lunges and V-ups. Cycle through this alternating pattern one to three times to amp the intensity and the calorie burn.

3| Smooth moves.

Esta historia es de la edición Winter 2020 de Oxygen.

Comience su prueba gratuita de Magzter GOLD de 7 días para acceder a miles de historias premium seleccionadas y a más de 9,000 revistas y periódicos.

Esta historia es de la edición Winter 2020 de Oxygen.

Comience su prueba gratuita de Magzter GOLD de 7 días para acceder a miles de historias premium seleccionadas y a más de 9,000 revistas y periódicos.

MÁS HISTORIAS DE OXYGENVer todo
Work Hard. Be Nice To People.
Oxygen

Work Hard. Be Nice To People.

This is the mantra of trainer and social media mogul Claire P. Thomas. And as we found out, it suits her to a tee.

time-read
10 minutos  |
Fall 2021
The Power Of Suggestion
Oxygen

The Power Of Suggestion

Though the media makes it out to be voodoo, hypnosis may be your secret sauce for success.

time-read
3 minutos  |
Fall 2021
Test Your Fitness Levels
Oxygen

Test Your Fitness Levels

Exactly how fit are you? How do you measure up? Find out with these next-level self-trials from Autumn Calabrese, Beachbody trainer and author of Lose Weight Like Crazy Even If You Have a Crazy Life (Galvanized Media, 2020).

time-read
4 minutos  |
Fall 2021
Ankle weights
Oxygen

Ankle weights

Does this ‘80s staple still have a place in modern workouts? Our experts weigh in.

time-read
3 minutos  |
Fall 2021
THE POWER CLEAN (Discover this dirty little secret for better functional fitness.)
Oxygen

THE POWER CLEAN (Discover this dirty little secret for better functional fitness.)

OLYMPIC LIFTS ARE A VALUABLE TOOL FOR IMPROVING STRENGTH and athletic performance — and as a side bonus, they also help develop crazy-good muscle shape, size, and definition. In fact, one could argue that the power-clean portion of the clean-and-jerk is the best exercise ever devised. “The clean is a functional movement used [routinely] in everyday activities,” says Aaron Viscounte, CSCS, head coach and manager at Summer’s Fitness Inc. in North Canton, Ohio. “We use aspects of the clean to pick up a box and put it on a shelf, move furniture or even go grocery shopping.” During a power clean, the barbell travels from the floor to the “racked” position at shoulder level and back down again. We tapped some elite trainers for their step-by-step expert advice on making the most of every rep.

time-read
6 minutos  |
Fall 2021
The science of happıness
Oxygen

The science of happıness

WHY DOES A GOOD WORKOUT MAKE YOU FEEL SO MUCH HAPPIER? TURNS OUT, IT HAS AS MUCH TO DO WITH YOUR HEAD AS WITH YOUR BODY.

time-read
7 minutos  |
Fall 2021
THE [ABCs] OF GREAT GLUTES
Oxygen

THE [ABCs] OF GREAT GLUTES

Improve athletic performance and perfect your posterior aesthetic with these 18 awesome exercises.

time-read
9 minutos  |
Fall 2021
Three's the charm
Oxygen

Three's the charm

After the birth of her third daughter, Lindsay Raynne vowed to get healthy.

time-read
2 minutos  |
Fall 2021
Keep your head in the game
Oxygen

Keep your head in the game

Adding a few targeted ingredients to your otherwise healthy lifestyle is a yes-brainer when it comes to maintaining your mind.

time-read
3 minutos  |
Fall 2021
Recovery Discovery
Oxygen

Recovery Discovery

The fitness space is flooded with products, potions and protocols promising to optimize your recovery from training. See what science has to say about some of the most popular applications.

time-read
9 minutos  |
Summer 2021