Rush Hour Routines: How to Get a Great WorkOut in a Crowded Gym
A recent study has confirmed that time, or the lack of it, is a major obstacle to successful exercise programs.
The study was conducted by University of Virginia Professor Diane Whaley, Ph.D in conjunction with 1-2-3 Fit, a relatively new fitness center franchise that coincidentally enough offers customized 30-minute exercise routines. Regardless of the marketing benefits that the study might bring to 1-2-3 Fit, the findings are not surprising.
Which is why it is so important to walk into the gym knowing that no matter how crowded it is, you will be able to get a good work-out.
The most popular machines at the gym, ellipticals, treadmills and steppers, are always the first to fill up. However, there is almost always some piece of cardio equipment that is not being used: a rower, or a stationary bike, for example. The next time you find yourself at the gym during a relatively slow time, take a few minutes to learn how to use these neglected machines.
Absolutely nothing available? If you were going to use the weights after your cardiovascular workout, it should be simple to reverse your program. If not, try and substitute a circuit workout. Done correctly,circuit workouts can provide 50-75% of the training effect you would get from a cardio-only routine.
Weights and Toning
The same principle applies here. Always have two or three back-up exercises for everything you were planning to do. Here are a few examples:
Instead of a leg press, try squats with dumbbells on your shoulders or at your sides.
Instead of the hamstring curl machine, put your heels on a stability ball, lift your body in a straight line and pull the ball towards your glutes.
No benches available for chest presses? Use a stability ball. Or do push-ups instead.
The key to success is to know your options before you get to the gym.