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Stay Healthy With A Total Body Workout 30 Minutes Twice A Week

Stay Healthy With The Slow Burn

How can anyone get a total body workout to stay healthy with strength training in only 30 minutes twice a week! This high level of exercise efficiency to stay healthy was unknown to me.   I require maintaining a high level of weight training. It is going to be very interesting to learn how this can actually work.

It all starts with an exercise technique called the “slow burn”. This technique to stay healthy with a total body workout involves the detailed science of lifting slowly.

• Each weight lifting set consists of a minimum of 3 sets (complete repetitions) and no more than 6 sets.
• Take 7 actual seconds (count one thousand one, one thousand two, etc) to raise the weight, and 7 more seconds to lower the weight. This is one set.
• Keep the movement steady and smooth with no stops or starts.
• Moving the weight or resistance the first inch should take 2-3 seconds. Never jerk the weight to start. You do not want to involve any momentum to help your muscle.

If you can only perform fewer than 3 repetitions, the weight is too heavy or the resistance is too strong. Additionally, if you can perform more than 6 repetitions, increase the weight by 2-5 percent, not pounds. You want to keep the increases very small.

One set of 3-6 reps performed correctly should take no less than 60 seconds or more than 90 seconds. More or less time means you are moving either too fast or slow or the weight is too light or too heavy.

To get a complete total body workout you want to perform from 6 to 12 different exercises each session. For example if you average 75 seconds per set with 10 sets this will take 750 seconds or 12 minutes. This would leave you with about 18 more minutes of your half hour. If you rest 1 minute in between each of 10 sets, you still have about an 8 minute cushion.

Exercise To Stay Healthy

The most important key to success in your quest for a total body workout is you must exercise with sufficient intensity to exhaust your muscle by the last repetition. A very important detail about exhausting your muscle is once you can no longer move it up even one more inch, it is crucial to continue to try to raise the weight for 2 or 3 more seconds.

As your muscle burns more, do not yet quit.   You may actually squeeze out yet another rep or partial rep, or at the very least thoroughly exhaust that muscle by simply holding that position for those few more seconds.   The purpose of this complete muscle exhaustion is to trigger your master fat burning switch in your body which will continue to burn for several days.  This complete exhaustion of the muscle requires several days to  recover, which is why you onlyneed two 30 minutes sessions a week!

This slow burn will go a great way toward your goal to stay healthy.

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