Two Modern Family episodes.
That’s how long a workout should last.
45 commercial free minutes.
Even if you had 2 hours to exercise every single day, you’d get better results by cutting the session at 45 minutes.
Here’s three advantages to sticking to 45 minute sessions:
Adherence
Adherence is the number one indicator of success in any health and wellness program.
You could have the best training program, nutrition protocol, and recovery regime, it doesn’t matter unless you actually do it.
45 minute blocks makes training more achievable than carving out an entire hour.
But it’s not just that cutting 15 minutes off the back end makes it more likely you’ll do it, it’s actually physiologically better for you.
It seems to be the threshold for a number of physiological factors but the most drastic impact?
Hormones
Intense training longer than 45 minutes wrecks havoc of your body’s ability to optimize hormone production.
Cortisol, testosterone, and growth hormone are all affected at that mark.
Increased cortisol doesn’t just mean you’ve increased stress, it’s a decline in performance, intensity, and recovery.
Dip in testosterone and growth hormone, affect weight loss and muscle mass.
Risk of Injury
Over 45 minutes of training, you’re fried. So reps are going to get sloppy and BOOM, that damn injury bug bites.
That’s also why training sessions tend to prioritize the most complex and challenging exercises at the beginning of the session.
The last you want is to try is a heavy deadlift after 45 minutes of exercise.
Brain Game
Finally, the psychological pros.
Giving yourself a time limit means you’re being as productive and focused as possible with your training session. The people setting up tripods and chatting between sets typically are in the gym a helluvalot longer than those that get in and get after it.
Take Aways
All this to say, quality over quantity.
Optimized rest periods means optimized hormone production, metabolism, and cardio.
It’s like choosing season two of True Detective in lieu of 20 minutes of antics with the Dunphy family.
I’ve just discovered Modern Family in case you were wondering.
HULU is a magical place,
Jesse
P.S.
Ready to make the most of your 45 minutes of training? Click HERE!
