In most situations when it comes to working out, people often use the excuse “I do not have time to dedicate myself to the gym.” Before becoming a License Physical Therapist, I was a personal trainer and strength coach. Most of my clients and / or patients were active and high functioning, training majority of my clients consisted mostlyof compound exercises. Compound exercises were efficient, got my clients moving, and were often simple. It is possible to get a superior workout—without spending hours in the gym.
The key is learning how to build a program composed of compound exercises. If you did not know already compound exercises is any exercise that works on multiple muscle groups simultaneously. A great example of a compound exercise is the squat, the squat is a multi-functional joint activity that targets the hip and knee musculatures, and trunk stabilizers.
Other examples of compound exercises are:
- Bench presses
- Barbell rows
- Push ups
- Olympic lifting
- Box jumps
- Battle ropes
- Tire flips
While many people who participate at the gym tend to prioritize isolation activities over whole body movements, Whole body exercises stimulate more muscle fibers and enhance recovery. Compound, or multi-joint, lifts exerts stress onto the target muscles and body. When stress is applied to the body, the body adapts to grow and become stronger. The benefits from the adaptive stress are from the hormonal cascade (GH and testosterone) conducive to enhanced protein synthesis and greater muscular growth.The more muscles being used in an activity, the more you will burn in calories. By making these exercises the mainstay in your workout program, you’ll be challenging your body to continuously and effectively build strength and muscle hypertrophy.
The next time you are tempted to back out of your workout because of time, remember train smarter and not longer, by taking advantage of your new found knowledge for compound exercises. Always consult your healthcare provider before beginning a new exercise program. Your doctor or other medical provider can assess your general health and tell you if the program is right for you.