According to recent statistics only 25% of
the (English) population gets a minimum of 30 minutes of activity 3 times per
week (90 minutes total).1
The recommended minimum amount of moderate
intensity exercise is 150 minutes per week (or 75 min’s of vigorous activity).
So in regards to the above statistic we are falling woefully short, even more
so if you follow the WHO (World Health Organisation) guidelines of 300 minutes
per week (or 150 min’s of vigorous activity) in order to achieve additional
health benefits.
If you already are achieving the above
recommendations; well done and keep it going. If however, you are part of the
75% who are not even getting a minimum of 90 minutes per week, you may want to
consider incorporating physical activity into your daily schedule. I’m fully
aware that life today is extremely busy and it often seems impossible to grab a
bit of ‘me’ time, but entertain me for a moment.
A day is 1,440 minutes long, so each 1% of
this is roughly 15 minutes. If you can find a way to set aside approximately 1%
on 3 days out of a week (less than 1 ½ percent of your entire week) then here’s
a workout* that you can use to begin making amends.
This workout is an example of what is known
as a metabolic complex, they’re generally used as an alternative to usual
‘cardio’ sessions, or as a means of conditioning for many sports. The great
thing about them is their density. That is, they involve a lot of volume in a
short period of time, so they are an extremely efficient way of exercising.
Essentially the complex involves a series
of Barbell exercises using the same weight performed sequentially without a
rest between exercises for a determined amount of repetitions per circuit. Once
you complete the complex, you rest for the designated time (in this case 90
seconds).
The exercises used are:
A1 Deadlift
A2 ‘Stiff’-Leg Deadlift
A3 Bent-Over Row
A4 Front Squat
A5 Overhead Press
A6 Back Squat
Here’s a fairly rudimentary schedule you
can use, that runs for 6 weeks. At the end of the 6 weeks you simply increase
the weight (based on your 8 repetition maximum for the Overhead Press) and
start the schedule over.
Week 1- 1, 2, 3, 2, 1
Week 2- 1, 2, 3, 4, 3, 2, 1
Week 3- 1, 2, 3, 4, 5, 4, 3, 2, 1
Week 4- 1, 2, 3, 4, 3, 2, 1
Week 5- 1, 2, 3, 4, 5, 4, 3, 2, 1
Week 6- 1, 2, 3, 4, 5, 6, 5, 4, 3, 2, 1
So in week 1 you would perform the complex
by doing 1 repetition of each exercise in a row. You would then rest 90
seconds, then complete the second set by doing each exercise for 2 repetitions
then resting again for 90 seconds and so on until all sets are completed.
To get the most benefit in terms of
metabolism the complex is best done in the morning.
Give it a go and let me know how you’re
getting along.
*Bear in mind this is simply a workout, it
does not constitute training, or a program, which are many magnitudes different
in respect to strength and conditioning.
References
1. http://www.aso.org.uk/wp-content/uploads/downloads/2012/03/2012-Statistics-on-Obesity-Physical-Activity-and-Diet-England.pdf (Accessed 19/ 7/ 2012)
