Very Strength Exercise

When you are trying to build strength and build muscles, we want to attack as many muscle fibers as possible, explains sports conditioning coach Fiona Lockhart. That means upping the weight and decreasing the reps. Fifty biceps curls might build muscular endurance but you're not going to build the strength you're looking for, Lockhart says. Of course, it also takes a lot more time to do 50 reps with light weights than 10 to 15 reps with more weight. If you're able to do more than 15 repetitions of an exercise, it's time to increase the weight, Lockhart says.

The same is true of cardiovascular exercise. It's easy to hop on the treadmill and type in the same speed, incline, and time every single time. But your body gets used to it. If you're trying to maximize time at the gym, work at a higher intensity for a shorter time, says Teri Trese, MS, a fitness trainer at Pritikin Longevity Center & Spa. If you can get and stay near 85% of your target heart rate, you'll accomplish more for your total fitness.

You get to the weight room and float around until you find an open machine. Then your time is over, and you've only gotten through three or four exercises. Think about what you're going to do in advance, then stick with it, says Lockhart. If it's cardio, then get on the treadmill or bike and focus. Throw in some two-minute intervals.

When you work out with a friend or friends, set some rules first to be sure everyone stays on track with time, Trese advises. Try doing 8 to 10 exercises in 30 minutes, and resting no longer than a minute between exercises. You can also save time during your warm-up by mimicking exercises you'll be doing in the workout. For example, Comana says, if you plan to work your legs by doing lunges and squats with weights, warm up with high knee steps, butt kicks, lunges with a twist, and sumo squats. For more details visit http://www.soundbodytrainer.com/

Create Effective Exercise

Turning to gyms is smart because they give the benefits of exercise, including reduced stress and overall better health, without the complications and expenses that go along with a health club membership. A gym enables everyone to make and keep a plan for getting more exercise. As Australians turn to gyms, they're becoming more sophisticated, choosing gyms with multiple functions and longer usability providing a health club-quality workout. In as little as 20 minutes a day and as few as three days a week, users can see the results.

Luckily, there are easy ways to create effective exercise routines in your own, just by using common household items and your own body weight to challenge muscles and build strength. Be sure to consult your physician before starting a new exercise program. And always start slowly, and increase repetitions and resistance gradually.

For exercises that work your arms, such as bicep curls, substitute canned food or plastic bottles of water for free weights. Good old-fashioned push-ups are a great way to develop strength in your back and shoulders. Try a modified version (knees on the floor) to start. All-important core training can be done on the carpet with exercises that work your abdominal muscles, such as crunches or curl-ups, done with your lower back flat on the floor.

Develop lower body strength with squats and lunges. Holding your "weights" increases the challenge. To build strength in your calf muscles, try toe raises. Stand with your toes on a step, with your heel extending outward. Rise slowly onto the ball of your foot, then down. Repeat. Complement your strength training with a combination of outdoor cardio activities such as walking, jogging or cycling and indoor cardio activities such as climbing stairs, skipping rope or dancing. Inexpensive resistance tools like exercise bands and the Swiss ball (big elastic rubber orb) can really pump up your routine and add variety. For example, the Swiss ball can very easily take your workout to another level. For more details visit http://www.soundbodytrainer.com/