How To Do Muscle Minutes
In a nut-shell, Mosbe's Muscle Minutes Method entails "inserting" an exercise for 1 minute at a time, 4 times spread across your day, everyday - hence my company name, "Insert^Fitness".
Insert 1 minute doing an upper body exercise, 1 minute doing a mid body exercise, 1 minute doing a lower body exercise and 1 minute doing a second exercise for the body area of your choice (upper, mid or lower), but change-up the body area for that 4th minute from one day to the next. You can insert your Muscle Minutes in any order that you choose during your waking hours, so long as you include an exercise for a muscle from each of the 3 body areas: upper, mid and lower.
Upper Body refers to exercises that target the muscles of your arms (i.e., biceps, triceps, forearms), shoulders (i.e. front or lateral), chest, upper back, traps, lats and hands.
Mid Body refers to exercises that target your "core" muscles which includes your abs, obliques, mid back and lower back.
Lower Body refers to exercises that target the muscles of you buttocks, legs (i.e., quads, hamstrings, inner thighs, calves) and feet.
Spread your Muscle Minutes throughout your day rather than doing them all at once. This helps ensure that you can give each exercise maximum energy for that minute, which fulfills the "Intensity" requirement of the 3 foundational components for Muscle Minutes. Plus, spreading the 4 minutes out helps you interrupt sedentary periods of time during your day, if you have a job that involves prolonged sitting or standing.
Inserting 4 exercises for 1 minute each into your waking hours everyday fulfills the "Consistency" requirement of the 3 foundational components of Muscle Minutes.
The 3rd foundational component, "Form", requires that all exercises done are based on your specific fitness level and are properly performed. These two requirements serve to ensure that you get the most out of the exercise and you reduce your risk of injury.
Mosbe's Muscle Minutes Method
Four-square, kickball, tag, hide-and-seek, roller skating, bike riding, that’s how we stayed active and fit as kids. Then came college, work, family, etc. and “playing outside” became but a fond memory, with time for exercise becoming a seemingly impossible feat. The good news is there is a way to remain strong and healthy despite your incredibly busy and exhausting days. Your solution is “Muscle Minutes”.
My Muscle Minutes Method is based on the reality that during an hour long strength workout at the gym, [without a trainer], a great deal of time is wasted. In fact, only about 8 minutes of the 60 is spent with our muscles under tension. The other 52 minutes is spent resting, changing weights, texting, chatting with or watching others in the gym, etc. (Not to mention the time to get there and back home.) That’s fine if you have the time but if you don’t then try Muscle Minutes instead. With my Muscle Minutes approach your muscles will spend the same time under tension, but the other 52 minutes will be available for whatever else you need to get done.
Conventional weight training recommends a day of rest following a strength workout to give your muscles time to repair. This would mean that your muscles are put under tension for about 8 minutes every 2 days. If instead you put your muscles under tension for 4 minutes each day your muscles would receive equal adaptive stress. Regardless of how busy each of us is, we can find 4 minutes each day for our muscles, especially since the 4 minutes are not done at once consecutive! How about: 1 minute while you get ready for work + 1 minute before lunch + 1 minute before dinner + 1 minute in the evening. Or maybe, 2 minutes before you leave for work + 2 minutes before you sit down for dinner.
You can do 4 minutes a day!
3 FOUNDATIONAL COMPONENTS KEY TO SUCCESS
CONSISTENCY
Commitment to your Muscle Minutes every day, unless you have a health issue. However, if your health issue is limited to a specific area of your body, (i.e., your ankle is sore because you twisted it when you tripped over a co-workers computer cable that afternoon), while the rest of your body is fine, then do Muscle Minutes for the unaffected areas like your abs, biceps, shoulders, etc. Don’t look for excuses, look for solutions. Remember, a few drops of water every day will soon fill the whole glass.
INTENSITY
Give it all you've got for that 1 minute. That will ensure that your muscle has been put under enough stress to contribute to the gradual yet continuous improvement this approach provides. Push yourself. If you did 20 squats the last two times, do 22 this time. Keep advancing. If the exercise feels too easy, then modify it so that it is not. Don’t worry about your shirt, you won’t be sweating in 1 minute but you should be breathing heavy. This will indicate that you’ve elevated your heart rate and your metabolism. Every time you raise your metabolism, you burn more calories. The more intense you perform the minute the more muscle you'll build and the more calories you will burn. Cumulatively, this translates to more lean tissue and less fat. Perfect!
FORM
All strength movements should be performed with optimal form throughout the movement from first rep to the last rep. Maintaining great form will ensure that you get the most benefit from the exercise and it will help avoid injuries.