Archive for Monday, January 12, 2009

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Brief workouts help

By Shaun Hittle - Special to the Journal-World

January 12, 2009

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Candice Honnold, left, watches Sara Vancil’s technique during one of Honnold’s Body Blitz classes at the Body Boutique fitness center. The class is an intense half-hour exercise program that combines aerobic activity and strength-building exercises.

Photo by Ryan McGeeney

Candice Honnold, left, watches Sara Vancil’s technique during one of Honnold’s Body Blitz classes at the Body Boutique fitness center. The class is an intense half-hour exercise program that combines aerobic activity and strength-building exercises.

Don’t have an hour to labor away at the gym getting your cardio and strength training in?

Can you cut that time in half and still get a good workout in?

“Absolutely,” says personal trainer Candice Honnold, who runs a 30-minute workout class called “blitz,” which combines cardio and strength-training in a high-intensity workout at Body Boutique, 2330 Yale Road.

But don’t think you can loaf around and still get major benefits from a shorter workout.

“It’s about the intensity,” says Honnold, adding that it’s how you work out, not how long. “It’s what you put in that 30 minutes.”

Sara Vancil, who has been attending the 30-minute workout sessions with Honnold for the past six months, says she likes getting a quick workout in after a busy workday but cautions you’ll feel the results.

“You do pay for it,” Vancil says.

She credits the high-intensity workouts, along with supplemental cardio workouts throughout the week, with helping her lose 35 pounds and cut 7 percent of her body fat over the past year.

Honnold, who has been a personal trainer at the Body Boutique for six years, says that shorter workout classes are a good way to keep motivated during a workout, but she says that you can also customize your personal workouts at the gym or at home to get the most out of your available time.

The keys, Honnold says, are keeping your heart rate up throughout the workout, while mixing in cardio and strength-training exercises and focusing on your major muscle groups. Keeping the heart going throughout your workout is an effective way for your metabolism to burn calories even after you’re done.

Workout tips

Honnold recommends the following for those looking to get an effective 30-minute workout:

• Keep your workout fast-paced throughout with short rest periods (15-30 seconds) between sets

• Focus on the major muscle groups — such as the chest, back, quadriceps — which will help burn more calories

• Mix in bursts of cardio or aerobic exercises along with strength-training exercises

• Try a 30-minute workout class to help keep you motivated during intense workouts

• Consult a personal trainer who can customize a short workout routine designed to meet your fitness goals

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