Getting more out of strength-training efforts

Firstly, compound exercises are better. "Just like compound words that combine two words to form a new, more complex one, compound exercises join two exercises that form a more effective new one," the article says.

A wall sit with lateral dumbbell raise is one example. It combines two movements (the squat and lateral raise) into a single exercise. Compound exercises train multiple muscle systems to work together rather than isolating them to work independently. Secondly - it is recommended to skip the workout machines. With a few sets of dumbbells (free weights), "one can target every body-muscle without wasting time moving from machine to machine at the gym." Thirdly - one side is better than two. "A few common examples of unilateral exercises include single leg squats, one arm dumbbell rows and single arm lateral raises with a band."

Other tips for strength-training efficiency include adding exercises between sets, cutting workout time by 10-15 percent, allowing 60 seconds between sets and using this time to train other muscle groups such as the abdominals and lower back or for stretching. Lastly, the iafrica.com article says - bring a water bottle. "Not only does this strategy save time by reducing the number of trips to the water fountain, it helps keep one hydrated, thus increasing performance during the workout."

Read the full article on http://lifestyle.iafrica.com.