Short workouts: how to maximize the benefits?

[laurashapiro]

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!

Comments

[daedala]

Hmm, I was thinking maybe impact was the issue, but maybe not -- are jumping jacks ok? I find them good for Tabatas. Here's the study by Tabata that everyone cites for those who like that kind of thing. :) The very short time limit for Tabata intervals might be helpful, too -- your sciatica might not have enough time to start up.

Do you have room in your house for a chinup bar? I use one with a heavy-duty resistance band as an assist and try to do one or two whenever I go to the basement. That seems to help a lot.

Are kettlebell classes available in your area? I live near one of the places that does teacher training and can sometimes get free lessons from the certification classes -- the new instructors need guinea pigs -- and I've found they're really good about squat form.

[damned_colonial]

FYI (I live in the same city as laura) there are kettlebell classes but they're run by someone who's in the MMA community and they're pretty testosteroney from what I hear.

[laurashapiro]

Thanks for linking to the study. That's a good point, about the short time limit meaning less inflammation of the sciatic nerve. Only way to know is to try it, I guess. (:

I have been doing mostly low-impact stuff (I don't even run on the treadmill; I walk) based on my PT's recommendations. But I could try jumping jacks and see how that feels. My Zumba class has a little impact stuff and it seems to go down okay.

We actually have a chin-up bar at home already! My partner uses it. I am not so keen on buying stuff right now but it's possible I could give it a go.

And I think kettlebell classes would not be good for me -- the movement seems too varied and uncontrolled for me to be sure of being safe of my injured parts.

Re: (disclaimer: I am not an expert nor do I play one on the intrawebs)

[rydra_wong]

We actually have a chin-up bar at home already! My partner uses it. I am not so keen on buying stuff right now but it's possible I could give it a go.

Resistance bands have many many uses. But if you don't want to spend anything at all, you could just do negative chin-ups at home; I've found them very useful.

Re: (disclaimer: I am not an expert nor do I play one on the intrawebs)

[laurashapiro]

I'd need a stool. (: But yeah, it's a thought!