Q:I’m on the road a lot for work, leaving me with limited access to equipment. What’s a simple circuit I could do anywhere?
A: You don’t need a row of machines or a rack of weights to get in a good workout. Your body weight can provide all the resistance you need to build strength and sculpt muscle. Try this quick workout from Eric Von Frohlich, owner of EVF Performance and co-owner of Row House in New York City. It’s designed to target all your major muscle groups while also boosting your heart rate in just 15 minutes.
15 minute do it anywhere workout
Perform as a circuit and repeat until 15 minutes are up. Record your total rounds.
Perform a pushup explosively so you can clap at the top.
Stand with feet shoulder width and squat as deeply as you can.
Move through the full range of motion.
Q: Are there any benefits to weight training on an empty stomach?
A: It may sound like the equivalent of sending you into NASCAR race with an empty tank, but training fasted is both safe for your muscles and advantageous for fat loss. In fact, a study that was done in 2009 from the European Journal of Applied Physiology even reported that training on an empty stomach boosted the body’s response to a post-workout shake, potentially signaling more muscle growth. The only danger to training fasted is if the fasting period extends beyond 22 hours – an extreme case that risks muscle loss – but, if you hit the gym before breakfast, you’ll be fine. And don’t worry about having enough energy for the session. As long as you ate a carb-rich dinner the night before, you’ll have the reserves to train hard.
Q: I have a nagging lower-body injury that’s screwing up my cardio. What can I do?
A: You can almost always find something that will allow you to maintain your fitness level. If you have access to a pool, swimming or deep-water jogging offers cardio that’s friendly on joints. Low-impact options like an elliptical or stationary bike are also solid. If running is your preference but you can’t handle the impact right now, check out the antigravity treadmill that’s becoming increasingly popular at physical therapy centers. They reduce impact by 20-80%.
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