There are lots of reasons why people choose not to engage in regular exercise. Two of the main reasons that personal trainers hear are: “I don’t have enough time,” and “doing the same thing over and over again is boring.”
This is one of the reasons why trainers often recommend and make use of what are called hybrid exercises (sometimes also referred to as compound exercises). These are exercises that either make use of more than one joint or muscle movement together, or which combine resistance (weight) training with cardiovascular exercise. How do hybrid exercises solve these problems?
First, if you do not have a lot of time to devote to exercising, hybrid exercises can provide a more efficient way to work out. Rather than doing cardio and resistance separately, they can be combined into a supercharged workout. These kinds of workouts can be scaled to the skill level and capabilities of the individual. Second, in terms of boredom, these exercises are usually more challenging than “regular” exercises, thereby requiring more intense concentration; in some cases, they also move more quickly to provide a cardio component.
How do I use hybrid exercises with my clients or my fitness classes? I have introduced movements such as Squat and Press, Forward Lunge and Rotate, and Calf Raise and Bicep Curl. These have the added benefit with older adults of adding a cognitive component. Mastering one movement is not easy, but to combine them requires extra thinking, coordination, and balance. I also make frequent use of the TABATA app which provides timed intervals of exercise and rest; I almost always combine cardio exercises such as Grapevines, Quick Feet, and Speed Skaters along with resistance exercises like Cleans, Triceps Presses, and Bent-Over Rows. The combinations and permutations are nearly endless. Best of all, they address the issues mentioned at the beginning: hybrid exercises make for a more efficient workout and they are anything but ho-hum.
If you feel like you are doing the same thing over and over, ask a fitness professional to recommend some hybrid exercises. They have the potentional to do your mind and body good…while saving you time and keeping you engaged.
