Fitness experts Matt Bean and Jen Ator of Men’s Health Magazine and Women’s Health Magazine, respectively are among the authors of two newly published books, The Women’s Health Big Book of 15-Minute Workouts: A Leaner, Sexier, Healthier You–In 15 Minutes a Day and The Men’s Health Big Book of 15-Minute Workouts: A Leaner, Stronger Body–in 15 Minutes a Day. They both made an appearance on Good Morning America on Oct. 26, 2011 to demonstrate some of the exercise routines in the book alongside ABC’s Lara Spencer.
Matt Bean pointed out that studies have shown that just 15 minutes of resistance training is just as effective as twice as much cardiovascular training. These routines rely on the dual benefits of strength training and cardiovascular benefits of circuit training and interval training to produce faster results. They noted that these workouts which require minimal time — as little as 15 minutes — and very little equipment — dumb bells and a mat — remove the majority of excuses for not working out.
Among the exercises they demonstrated live on the program, triceps extension and a punt squat. The latter is a compound exercise which also can yield some cardiovascular benefits. Doing the muscles slowly will engage more muscle fibers and get faster results. They noted that if you do 12-15 reps for or five times a week you can begin to see visible results in two weeks.
If you are new to strength training and don’t have a set of dumbbells, they recommend going to a store where you can find a trained fitness professional to help you select a set of starter weights that are not too heavy and are appropriate for your fitness level. Women usually can start with 3 to 5 pound weights and 8 to 10 pound weights.
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