Scott Godwin - Fitness, Nutrition, Wellness
  • Blog
  • About
  • Bookstore
  • Subscribe for Free
  • Free E-Books
  • Services
  • Best of the Blog
  • Endorsements
  • The 12 Rules of Fitness
  • Models
  • Speaking Profile
  • Contact
  • 3.0 Fitness Personal Training VIP

If You Only Do 1 Exercise

5/2/2016

 
An article came out the other day which stated that 1 Minute of intense cardio was just as effective as 45 minutes of moderate cardio.  For certain parameters of aerobic fitness this might be true.  Specificity, as always is the primary concern.  In other words, what specifically, are we training for?

If you're going to be a marathoner, or a wrestler, or a mountain climber, or a boxer, or really buff looking, or even in above average overall shape then 1 minute of cardio is just not going to cut it.   The main benefit of a 1 minute high intensity burst is that it conditions the cardio-respiratory (heart and lungs) system to to be able to handle tough physical stress.  This could keep you alive!  I highly recommend this type of brief intense training.  

But of course, this is only a small piece of the fitness puzzle.  We have to also look at mobility patterns and movement capability, balance, stability, strength, and power, as well as skill level at your chosen activity.  And remember "if you move, you're an athlete."

I do like the emphasis on time though.  Who wants to train for more than 20-45 minutes per day?  Most of us have a hard time even doing that.

Now let me present the exercise that could solve your weight training conundrum: the simple squat with overhead press   Of course if you have back issues, or knee issues, or shoulder issues you may have to modify or use no weight.

Grab a simple weight, or a 1 year old, or a Cocker Spaniel and begin.  Do 3-4 sets of 10, or try to do 1 minute without resting every other day.  If you're in poor shape, just try to do 10 per day.

If you just want a simple weight training workout you can do at home, that gives you the most bang for your buck, this is it.  And if you do it enough, it could be all you need to do to be in decent shape.  For example, if you did 50 of these 3 days per week and then walk on other days, you would be in much better shape than most people. 

If you have questions, let me know.

Read Next: What is Good in Life?

Squat with Overhead Press
Picture
Part 1- Back Straight, Knees Slightly Out, Hips Back, Shoulders Back, Pull the Abdomen In, Breathe In Going Down
Picture
Part 2- Keep Shoulders Back, Breathe Out and Press the Weight (Dumbell, Bar, Child, Medicine Ball, Log, Etc.) Overhead

    Categories

    All
    Fitness
    Nutrition
    Wellness

    Picture

      Sign up for my free "3.0 Health" Newsletter:

    Subscribe to Newsletter
    Picture
    Picture
    Watch the
    Movement & Meaning Trailer
    :
    Picture

      Survey

    Submit

    RSS Feed

    Archives

    November 2020
    October 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014

Proudly powered by Weebly