Train efficiently: These three exercises make the whole body fit

Fitness doesn’t take much time. Sports physiologist Vegard Moe Iversen tells in an interview with “Spiegel” that it is enough to invest just 30 minutes per training session. Iversen says: “A lot of people think they don’t have enough time for exercise.” But with the right strategy, that’s not an obstacle.” He himself trains regularly in short sessions and feels fitter than in his twenties, when he spent hours in the gym.

According to the experts, it is crucial to train with a sufficiently high intensity and to choose exercises that use several muscle groups at the same time. Iversen calls Compound exercises such as squats, bench presses or pull-ups as particularly effective.

With these exercises you not only train isolated muscles, but also promote the cooperation of entire muscle chains. If you concentrate on such basic exercises, you save time and still deliver comprehensive results.

Fitness expert recommends three exercises for the body

To optimize workout time, Iversen suggests focusing on three basic exercise types.

1. So-called push exercises that involve pressing weights, such as squats or the leg press, are recommended for the lower body.

2. The upper body is supported by a push and a pull exercise, such as bench press or chest press and pull-ups.

3. According to Iversen, leg training is a particular priority: “The largest muscle groups are in the legs and especially the muscles that support our body weight.” It is therefore important to have strong legs, especially as we get older.”

The choice between equipment and free weights depends on individual experience. Devices offer safety, especially for beginners, as they guide movement and can prevent injuries. However, if you are more experienced and want more variation, you should use free weights. These place greater demands on the stabilizing muscles and allow greater freedom of movement.

How many repetitions and sets are advisable when training

According to Iversen, the optimal number of repetitions depends on your personal goal. If you want to get stronger, stick to fewer than six repetitions. Ten to fifteen repetitions are ideal for muscle growth. However, a rep range between six and twelve is a good middle ground to promote strength and muscle mass at the same time.

It is important to have the feeling at the end of a set that you can theoretically do one or two more repetitions. According to the expert, training to the point of complete exhaustion is not always necessary.

In addition to the number of repetitions, the training volume also plays a major role. This refers to the number of sets per muscle group completed per week. According to Iversen, four sets per muscle group is the minimum needed to make progress. However, if you want to see results faster, you should aim for six to ten sets per week. The volume can be spread over two or more training sessions.

Effective methods for reducing training time

To further shorten training time, there are effective methods such as drop sets, rest-pause training or supersets. With drop sets, you reduce the weight after a set and continue straight away without taking a break. This is repeated several times until you can no longer do any more repetitions. With rest-pause training, the rest times between sets are minimized to 20 seconds, but with the same weight. Supersets combine two exercises, such as upper and lower body, without interruption.

These techniques make it possible to significantly reduce training time, but are demanding and therefore more suitable for advanced users. Beginners should first concentrate on performing the basic exercises correctly.

Fitness trainer dispels myths about warming up

A common misconception is that endurance sports are necessary before strength training. Iversen disagrees: “There is no evidence that such a warm-up protects against injuries or has a positive effect on strength performance.” You also don’t have to stretch the whole body extensively.” Instead, he recommends a specific warm-up in which the training weight is gradually increased becomes. This is more effective and prepares the muscles specifically for the strain.

Older people also benefit from sport

Strength training has many health benefits – far beyond building muscle. It strengthens the heart, joints and bones, lowers blood pressure and promotes cognitive abilities. It can help older people in particular to cope with everyday life more easily. Climbing stairs, carrying groceries, avoiding falls – strong muscles make life easier. “The earlier you start preparing for old age, the better.” But it’s never too late to start strength training.”

What you should remember:

• Effective training: Basic exercises such as squats, bench presses and pull-ups train multiple muscle groups at the same time and save time.
• Training volume and repetitions: At least four to six sets should be performed per muscle group per week. A rep range of six to twelve promotes both strength and muscle building.
• Targeted warm-up and techniques: Specific warm-up by gradually increasing weight and using drop sets or supersets shorten training time and increase efficiency.