laurashapiro (![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png)
laurashapiro) wrote in ![[community profile]](https://www.dreamwidth.org/img/silk/identity/community.png)
lifting_heavy_things2010-04-29 01:22 pm
laurashapiro) wrote in lifting_heavy_things2010-04-29 01:22 pm
Short workouts: how to maximize the benefits?
I get to the gym 2-3 times a week before work. Mornings are really the only time I have the energy to work out, and the gym tends to be pretty empty, which means I don't have to wait to use benches, machines, etc.
Typically I have about an hour for my workout. It winds up breaking down like this:
~ 5 min locker room (change, pee, fill water bottle, etc.)
~ 15-20 min strength training (assisted chin-ups, low rows, squats, shoulder raises, back extensions, ab floor work)
~ 20 min cardio (treadmill)
~ 10 min stretching
~ 5 min locker room (shower, dress, bolt)
My strength training regimen and cardio choices are limited due to my chronic sciatica -- there are a few things my physical therapist and doctor have told me not to do, but more that I don't do because they hurt, or because I worry I won't be able to keep my form stable.
Due to this problem I also tend to focus my strength training on exercises that strengthen my back and abs, since a strong core --> better posture --> less sciatic pain.
But I have been plateau'd for years now, and it's frustrating. Any suggestions on how to maximize my gym time? I'm open to changing the strength training/cardio ratio, to trying new exercises, to whatever ya got!
My goals:
~ be as sciatic-pain-free as possible (in life generally as well as during workouts)!
~ lift more!
~ more muscle definition would be nice!
Typically I have about an hour for my workout. It winds up breaking down like this:
~ 5 min locker room (change, pee, fill water bottle, etc.)
~ 15-20 min strength training (assisted chin-ups, low rows, squats, shoulder raises, back extensions, ab floor work)
~ 20 min cardio (treadmill)
~ 10 min stretching
~ 5 min locker room (shower, dress, bolt)
My strength training regimen and cardio choices are limited due to my chronic sciatica -- there are a few things my physical therapist and doctor have told me not to do, but more that I don't do because they hurt, or because I worry I won't be able to keep my form stable.
Due to this problem I also tend to focus my strength training on exercises that strengthen my back and abs, since a strong core --> better posture --> less sciatic pain.
But I have been plateau'd for years now, and it's frustrating. Any suggestions on how to maximize my gym time? I'm open to changing the strength training/cardio ratio, to trying new exercises, to whatever ya got!
My goals:
~ be as sciatic-pain-free as possible (in life generally as well as during workouts)!
~ lift more!
~ more muscle definition would be nice!