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90 Seconds Strong?

Posted Nov 16 2009 10:01pm

pete_c What do you mean, 90 seconds strong? That sounds ridiculous! By the time you are done reading this article you will understand how measuring your strength in “seconds” can help you lose inches off your body.

In the most traditional strength training program, the average woman goes to the gym and does an average of about a dozen exercises for three sets of 12-15 reps each. Right? That’s right, you know who you are. When you consider that the average set of 12-15 reps takes 15 seconds to perform (go ahead and time it for yourself), the three sets of 12-15 reps is only 45 seconds of work. If you multiply that time by the 12 exercises done throughout the workout, you will find that you have done a total of 540 seconds of work. That may not seem like a lot, but, between each set, you most likely will take a 60 second to 90 second rest period. Before you know it, the average person is spending 45 minutes to complete their workout. Further, all those reps pump your muscles, and may have made them 1/8th of an inch bigger.

Most women want smaller and tighter looking muscles. So let’s shake things up and try something different. Do the following two exercises by following the steps below:

The Wall Sit /></td> <p><b>The Plank</b></p> <ol> <li>This move is basically the top part of a push up. Kneel on your hands and knees. Extend your legs and come into the Plank position by reaching back through your heels and forward through the crown of your head.</li> <li>Keep your shoulders relaxed and low, away from your ears, and keep your hips up. Don't allow your low back to cave downward. Hold, with your arms extended, up to 90 seconds.</li> <li>You should feel your arms and your abs shake.</li> </ol> <p><img align=

  1. If you haven’t heard of the wall sit, simply put your back against the wall, with your feet out in front of you a couple of feet away from the wall. Slide down the wall until your legs are at 90 degree angles. It will look like you are sitting in a chair (without the chair).
  2. Hold that position for up to 90 seconds.
  3. If you are able to hold that pose for 90 seconds, you worked your thighs more efficiently and with less pump than doing three sets of 12 on the leg press machine. What is even better is that you didn’t even have to go to the gym or change your clothes to do it.
  4. You should feel your legs and your butt burn.

The Plank

  1. This move is basically the top part of a push up. Kneel on your hands and knees. Extend your legs and come into the Plank position by reaching back through your heels and forward through the crown of your head.

  2. Keep your shoulders relaxed and low, away from your ears, and keep your hips up. Don’t allow your low back to cave downward. Hold, with your arms extended, up to 90 seconds.
  3. You should feel your arms and your abs shake.

Amazing, isn’t it. Those two exercises worked practically your whole body in THREE minutes and without pumping the muscles I might add.

If you assembled six exercises and did them in the holding fashion that I just described you would be getting the same amount of work that a 45 minute workout gives in only NINE minutes! There is no pumping, sweating or clothing changes required. Yet, you get a tighter body. You have no excuses! How can you not try it?

So, what if you can’t make it to 90 seconds on each exercise? That’s the beauty of this program… all you have to do is write down the length of time you could hold the exercise, and try to beat that time in the next workout. When you are able to hold the pose for 90 seconds…you are 90 seconds strong!

Amazing, isn’t it. Those two exercises worked practically your whole body in THREE minutes and without pumping the muscles I might add.

If you assembled six exercises and did them in the holding fashion that I just described you would be getting the same amount of work that a 45 minute workout gives in only NINE minutes! There is no pumping, sweating or clothing changes required. Yet, you get a tighter body. You have no excuses! How can you not try it?

So, what if you can’t make it to 90 seconds on each exercise? That’s the beauty of this program… all you have to do is write down the length of time you could hold the exercise, and try to beat that time in the next workout. When you are able to hold the pose for 90 seconds…you are 90 seconds strong!

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