Shorter More Intense Workouts
Shorter workouts with greater intensity stresses the body and muscles to a greater extent, which stimulates them to respond with increased strength and fitness. Exercise that works on multiple muscles and multiple joints at the same time are more effective. Interval and circuit training are some of the best ways to increase intensity. When lifting weights try shortening the rest period between repetitions.
The length of the workout is important as well. A recent study from scientists in Copenhagen demonstrated that a 30-minute workout is as effective as a 60-minute workout for weight loss. Although fewer calories were burned in the shorter workout, they found more calories were burned over the course of a day. They speculate that after the longer workout the body responds with decreased metabolism and increased appetite to a much greater degree than a short workout, which resulted in greater energy levels with no change in appetite.
Active Rest
In the past rest was mostly emphasized to prevent injury from overuse or to prevent over training syndrome, which leads to mental, emotional and physical fatigue, and loss of motivation. These remain important reasons for decreasing the frequency of repetitive exercise and one of the reasons cross training has become popular.
But more recently rest has been stressed as it is found that by allowing the muscles to recover form a shorter and strenuous workout results in better results. Muscles take 2 – 3 days to recover form an intense workout, if not allowed to recover the subsequent workout will not be as intense or as effective in making gains in strength and performance.
Proper sleep cycles have long been shown to greatly improve athletic performance and should be considered an essential part of a healthy fitness program.
Every high performance athlete realizes that the rest cycle does not just apply day to day. Athletes plan on having peak performance for key times in competition and periods of less intensity that may last weeks to months.
Less can be Best
Less duration of workout but greater intensity followed by adequate recovery is one of the keys to better performance. For the fitness enthusiast and athletes “rest” is no longer a four-letter word.