• Tricia Arriagada

Strength Train in Less Time with Supersets

There's a reason why people sit around at the gym between exercises. That is because our body uses different energy systems based on the type of exercise we are performing. Strength training typically uses the glycolytic system, which involves the breakdown of glycogen (stored glucose), or glucose in the blood to convert to ATP (adenosine triphosphate) to use as energy. Not to bore you with science, all you need to know is that if you are performing strength training, it will take about 30-90 seconds for your body to replenish energy to the muscle. So those people sitting around at the gym are waiting for the energy to perform the next set with maximum effort. If you don't have an hour to spend in the gym there is a way around it. It's called superset training. Supersets allow you to do more work in less time. A superset is completing one full set, then performing a set of a different exercise to completion without a break between them. They typically work the same muscle group back to back, but you can also do supersets of opposing muscle groups. In other words, do a set working the front of the body, followed by a set working the back of the body. This is a great way to promote muscle balance. After you complete one set of both exercises, you enter a rest period. With supersets, you can strength train while elevating your heart rate, burning more calories per minute. Depending on how you plan your workouts, it doesn't have to take much time. For this workout, I have used supersets that use the same muscle group to more fully activate the muscle fibers. Rather than taking extended periods of rest after each superset, I've moved to other parts of the body so you can continue to work while the opposing muscle rests.

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