Efficiency is something that I’ve always tried to develop in every part of my life. There’s just something about accomplishing multiple tasks simultaneously that appeals to me. Of course, my exercise program reflects this philosophy. This week, I will share a few efficiency tips and will introduce an exercise that is among the most efficient options available.
I’m the guy who takes efficiency to the next level, and it’s a little extreme at times. I’ve definitely caught myself working in the yard on a business call while cooking ribs in the smoker as my vehicle is being serviced. I think I love efficiency because time is such a premium asset.
And that’s part of the reason that exercise efficiency becomes so important. Time has always been cited as the No. 1 reason that people fail to stick with their exercise programs — and I’ve struggled with it as well. So, my workouts have to be efficient for me to prioritize them. I’ve implemented a few key techniques to ensure each workout is as efficient as possible.
First, make a plan to exercise the entire body during the workout. Nothing is more inefficient than a single-arm dumbbell curl. The ideal workout will include total body exercises for strength and cardiovascular benefit. Thinking more broadly will allow more to be accomplished during the exercise session.
The next key to workout efficiency is no rest breaks between exercises. To do this, exercise order becomes incredibly important. I wouldn’t recommend performing pushups right after a bench press exercise, because the same muscles are involved and fatigue will be a factor. Active rest can be achieved by following up the bench press with a back exercise, such as a seated row or pullup.
Finally, think quality over quantity. Efficient workouts do not include eight sets of chest exercises or three sets of wrist curls. The idea is to select total body movements that challenge many muscles at once, and perform those movements with absolute attention to detail.
This week’s exercise is a great example, as the Single Dumbbell Snatch requires total commitment between the upper and lower body.
(For a video demonstration of the Single Dumbbell Snatch: arkansasonline.com/55snatch/)
1. Select a medium/heavy dumbbell and place it on the floor.
2. Stand with the dumbbell in front of you, feet shoulder-width apart.
3. Squat down and grasp the dumbbell with the right hand and extend the left arm out to the side for balance.
4. Now, quickly stand up and lift the dumbbell all the way overhead with your right arm fully extended.
5. This is all performed in one big motion with no stopping midway through. Carefully lower the dumbbell back down to the floor and perform the motion for eight repetitions. Switch sides and repeat.
The Single Dumbbell Snatch takes a little practice and coordination to execute correctly. But choosing a light weight will allow the exerciser to practice the movement with lower risk, and provide an opportunity to build confidence. Let’s get to work!
Director of business development and population health solutions for Quest Diagnostics, Matt Parrott started this column Jan. 6, 2003, in Little Rock. He loves to hear from readers. Write to him at vballtop@aol.com