Over the years, I have consistently recommended weight training for a variety of reasons. Here is a simple, effective method to maximize your time and effort when you hit the weights.
Typically much time is paid to the amount of rest you take between sets. NOW. . . new research suggests the amount of time you take between reps can have a serious impact on what you get out of each session. A study published in the Journal of Strength and Conditioning Research found that weight lifters performing 3 sets of 6 repetitions using heavier weights were able to maintain their peak power when taking 20-40 seconds of rest between reps. According to researchers, this approach is effective thanks to its impact on “power substrate recovery,” or the body’s creatine re-synthesis.
Doc’s Thoughts: The bottom line here is that if you pace yourself, use heavy weights and breath properly, you will maximize your time when training; that is, your overall strength, fitness and thus health will improve if you just go a little more slowly. Make each repetition count.
The other side is be present. Worst thing I see at the gym is a person with a weight in one hand and a cell phone in the other. They are either begging for an injury or simply wasting their time. That is NOT working out. Shut the phone off and be present for 30-45 minutes, 2-3 times a week. There is something therapeutic in doing this from a mental health standpoint, as well as the physical.