0

Your Cart is Empty

How Long Should You Workout?

July 20, 2015 2 min read

One question I get asked a lot is how long my workouts are and people are often shocked by the answer. Folks think I must spend all day in the gym. Well, I actually do; as a personal trainer the gym is my second home but when it comes to my time I'm never working out for more than 45 minutes. True story. Ok maybe a little over an hour when you take into account my pre-workout foam rolling, activations and stretching after the workout. This wasn't always the case. There was a time when I really believed that more was more. If I worked more I'd get more results faster. Makes sense right? I remember in my mad quest to get competition ready a few years ago spending hours in the gym. I'd maybe do an hour of cardio then another hour of weights. And I'd do that as often as I possibility could. And then I wondered why my extreme fatigue wasn't paying off in gains. Legendary strength coach Charles Poliquin has cited numerous studies and personal experiences as keeping workout to less than 45 minutes to keep a favourable androgens to cortisol levels. When a workout lasts more than 60 minutes your body's cortisol (stress hormone) levels rise leaving your body overly stressed which is never good for either fat loss or muscle gain. A very important point to remember is the magic doesn't happen when you're working out -- it happens during recovery. Poliquin mentions that if you are on mega beast mode 2 1-hour workouts in a day are way better than 1 2-hour workout. Cardio, if you do it (I rarely do) is best when it's HIIT; Short, fast and intense. And is best done on a day when you aren't lifting. This is how a typical strength training workout goes down for me: Foam rolling: 5 to 15 minutes Activations: 5 to 10 minutes Workout: 45 minutes (about 5 lifts) Stretching: 5 to 10 minutes So stop wasting so much time and get effective.    

Leave a comment


Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read 1 Comment

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. While health and wellness companies are essential services, there is simply an enormous demand on postal and delivery services as individuals and hospitals need more supplies than ever before. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-5 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. You will receive the tools you need to stay safe and strong at home through this difficult time. Thanks for your support and understanding.

We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.

Clothing

All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.