Is working in sets/circuits really important for a beginner to bodyweight training?
benevempress
Posts: 136 Member
I want to start getting fitter and healthier, and if my body became more visually appealing through that process I certainly wouldn't complain about that! I have not done any strength training during my weight loss because I found it too difficult to find even 15 consecutive minutes for myself each day. But now I've lost the weight and want to do more.
I have decided to start with bodyweight training (have not lifted weights in 15 years, so consider me a complete beginner). I did a bit of research online into bodyweight training and it seems that all of the sites recommend multiple (usually 3) sets of 10-15 reps of at least 4 exercises, or all four exercises in circuit with three circuits. Since I still can't easily find chunks of time, this is a problem for me, but I want to start somewhere and do something.
To that end, I've started taking bathroom breaks every hour or two at work and while in the bathroom (when there is no one else there), I'm doing a minute or two of exercise. Like 50 jumping jacks one time, 12 wall-pushups the next, 20 squats the next time. As I get stronger, I think I could get three sets of one exercise in at each break. I imagine that I will not see progress nearly as quickly as someone who can do all of the exercises in one session, but I have to believe that doing something is better than doing nothing. So here are my questions:
Would working multiple sets of the same exercise, separated by hours, give me similar muscle benefit as consecutive sets? If not, then if I'm worn out with one set (or get interrupted before completing a second or third set), is there any reason not to try doing another set later in the day of the same exercise on the premise that more is better, even if not done all at once?
While I am new and weak and can only do one or two set(s) per day of an exercise, should I still take the next day off from doing that same exercise, or should I do them on consecutive days until my strength increases to the point where I can do three sets?
Can you recommend bodyweight exercises that I could do on alternate days (one group M/W/F, another group T/Th/Sa) so that each day I'm doing a little bit to further my goals?
Why is the common wisdom to do all of the exercises in one session (multiple sets/multiple exercises)? As I increase in strength and endurance, what benefits would I see by being able to do all of the exercises in one session during the day versus breaking it up as I'm having to do now?
Thank you for considering my questions. Please do not tell me my only options are to make exercise a higher priority, rearrange my schedule to find more time, join a gym, or to skip lunch to work out (I already use my lunch break to walk, which I need to do). I'm hoping for encouragement to take these baby steps to get started and information to make them as safe and effective as possible, not to be told that my baby steps aren't good enough and that if I can't do more I shouldn't bother trying.
I have decided to start with bodyweight training (have not lifted weights in 15 years, so consider me a complete beginner). I did a bit of research online into bodyweight training and it seems that all of the sites recommend multiple (usually 3) sets of 10-15 reps of at least 4 exercises, or all four exercises in circuit with three circuits. Since I still can't easily find chunks of time, this is a problem for me, but I want to start somewhere and do something.
To that end, I've started taking bathroom breaks every hour or two at work and while in the bathroom (when there is no one else there), I'm doing a minute or two of exercise. Like 50 jumping jacks one time, 12 wall-pushups the next, 20 squats the next time. As I get stronger, I think I could get three sets of one exercise in at each break. I imagine that I will not see progress nearly as quickly as someone who can do all of the exercises in one session, but I have to believe that doing something is better than doing nothing. So here are my questions:
Would working multiple sets of the same exercise, separated by hours, give me similar muscle benefit as consecutive sets? If not, then if I'm worn out with one set (or get interrupted before completing a second or third set), is there any reason not to try doing another set later in the day of the same exercise on the premise that more is better, even if not done all at once?
While I am new and weak and can only do one or two set(s) per day of an exercise, should I still take the next day off from doing that same exercise, or should I do them on consecutive days until my strength increases to the point where I can do three sets?
Can you recommend bodyweight exercises that I could do on alternate days (one group M/W/F, another group T/Th/Sa) so that each day I'm doing a little bit to further my goals?
Why is the common wisdom to do all of the exercises in one session (multiple sets/multiple exercises)? As I increase in strength and endurance, what benefits would I see by being able to do all of the exercises in one session during the day versus breaking it up as I'm having to do now?
Thank you for considering my questions. Please do not tell me my only options are to make exercise a higher priority, rearrange my schedule to find more time, join a gym, or to skip lunch to work out (I already use my lunch break to walk, which I need to do). I'm hoping for encouragement to take these baby steps to get started and information to make them as safe and effective as possible, not to be told that my baby steps aren't good enough and that if I can't do more I shouldn't bother trying.
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You can't find 15 minutes? You wake up, go to work, and go to bed? Never watch TV or make lengthy posts online?0
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Yes, I never watch TV and only make posts online while at work. To try to head off this question for future replies:
Edited to add: I don't watch any TV or read or get on the computer while at home except to log recipes and meals on MFP. I don't have a social life because I don't have the free time. And for those who say I have to take time for me before I take care of my two special-needs children (whose needs are very time intensive every evening), that is easy if you have child care available, but I work days and my husband works midnights and there isn't money in the budget for babysitters. I can't pare out time for "me" in the evenings without giving up more sleep. Where are my priorities? Sleep comes before fitness, because I've lived for years sleep deprived and it makes me weak and stressed physically, emotionally, and mentally. In that case, my job is at risk, I can't take care of my children, I gain weight and I'm a miserable witch. I'm not going back there. So I have to get my walking, and now strength training, in at work on my breaks.
Thanks for the link, although I don't understand some of the vocabulary words, for example, "...resulted in higher repetition velocities during repeated submaximal muscle actions and also greater total torque during a high-intensity cycle test." It seems to say that while more research is needed, a 3-5 minute rest is better than a one minute test. That isn't exactly what I asked.0 -
benevempress wrote: »Yes, I never watch TV and only make posts online while at work. I also can't recreationally read or get as much sleep as I need at night.
Another helpful link:
http://www.forbes.com/forbes/welcome/#5a17981d501c0 -
benevempress wrote: »I want to start getting fitter and healthier, and if my body became more visually appealing through that process I certainly wouldn't complain about that! I have not done any strength training during my weight loss because I found it too difficult to find even 15 consecutive minutes for myself each day. But now I've lost the weight and want to do more.
I have decided to start with bodyweight training (have not lifted weights in 15 years, so consider me a complete beginner). I did a bit of research online into bodyweight training and it seems that all of the sites recommend multiple (usually 3) sets of 10-15 reps of at least 4 exercises, or all four exercises in circuit with three circuits. Since I still can't easily find chunks of time, this is a problem for me, but I want to start somewhere and do something.
To that end, I've started taking bathroom breaks every hour or two at work and while in the bathroom (when there is no one else there), I'm doing a minute or two of exercise. Like 50 jumping jacks one time, 12 wall-pushups the next, 20 squats the next time. As I get stronger, I think I could get three sets of one exercise in at each break. I imagine that I will not see progress nearly as quickly as someone who can do all of the exercises in one session, but I have to believe that doing something is better than doing nothing. So here are my questions:
Would working multiple sets of the same exercise, separated by hours, give me similar muscle benefit as consecutive sets? If not, then if I'm worn out with one set (or get interrupted before completing a second or third set), is there any reason not to try doing another set later in the day of the same exercise on the premise that more is better, even if not done all at once?
While I am new and weak and can only do one or two set(s) per day of an exercise, should I still take the next day off from doing that same exercise, or should I do them on consecutive days until my strength increases to the point where I can do three sets?
Can you recommend bodyweight exercises that I could do on alternate days (one group M/W/F, another group T/Th/Sa) so that each day I'm doing a little bit to further my goals?
Why is the common wisdom to do all of the exercises in one session (multiple sets/multiple exercises)? As I increase in strength and endurance, what benefits would I see by being able to do all of the exercises in one session during the day versus breaking it up as I'm having to do now?
Thank you for considering my questions. Please do not tell me my only options are to make exercise a higher priority, rearrange my schedule to find more time, join a gym, or to skip lunch to work out (I already use my lunch break to walk, which I need to do). I'm hoping for encouragement to take these baby steps to get started and information to make them as safe and effective as possible, not to be told that my baby steps aren't good enough and that if I can't do more I shouldn't bother trying.
I can't answer the questions, but I applaud your commitment. Go for it - I hope all goes well for you!0 -
ok, well don't exercise in the bathroom at least. It is both odd and a little disgusting (seriously, I wouldn't do a push up in a bathroom).
If you just want general fitness, or are just starting out then splitting sets and going to failure throughout the day will work well enough. What you are describing is similar to the "grease the groove" method, but you don't go to failure - http://breakingmuscle.com/strength-conditioning/greasing-the-groove-how-to-make-it-work-for-you
One of the biggest downsides of splitting up sets is that you have to warm up all over again. Let's say you are doing weighted pistol squats as your exercise of choice. You'd have to warm up your leg muscles 3-6x/day instead of just warming them up once and doing your exercises. I also believe you get better strength gains doing your sets grouped close together, but I can't find any solid evidence that is worth posting about.
Personally, I'd find some general fitness routine that is geared towards 15 minutes/day and just do that every morning at home before work. Or, I'd find some high intensity training and do that instead of walk. Instead of spending 30 minutes getting mild cardio, go do 30 minutes of burpees, sprints, squats, and pull ups.0 -
benevempress wrote: »Yes, I never watch TV and only make posts online while at work. To try to head off this question for future replies:
Edited to add: I don't watch any TV or read or get on the computer while at home except to log recipes and meals on MFP. I don't have a social life because I don't have the free time. And for those who say I have to take time for me before I take care of my two special-needs children (whose needs are very time intensive every evening), that is easy if you have child care available, but I work days and my husband works midnights and there isn't money in the budget for babysitters. I can't pare out time for "me" in the evenings without giving up more sleep. Where are my priorities? Sleep comes before fitness, because I've lived for years sleep deprived and it makes me weak and stressed physically, emotionally, and mentally. In that case, my job is at risk, I can't take care of my children, I gain weight and I'm a miserable witch. I'm not going back there. So I have to get my walking, and now strength training, in at work on my breaks.
Thanks for the link, although I don't understand some of the vocabulary words, for example, "...resulted in higher repetition velocities during repeated submaximal muscle actions and also greater total torque during a high-intensity cycle test." It seems to say that while more research is needed, a 3-5 minute rest is better than a one minute test. That isn't exactly what I asked.
The gist is that rest and set interval time impacts your results, so doing a quick set here and there will not provide you with much progress in the long run. Quick bouts of bodyweight exercise do not do much of anything for calorie expenditure either, so at best you are putting your hands on a bathroom wall and working out your immune system.0 -
nordlead2005 wrote: »If you just want general fitness, or are just starting out then splitting sets and going to failure throughout the day will work well enough. What you are describing is similar to the "grease the groove" method, but you don't go to failure - http://breakingmuscle.com/strength-conditioning/greasing-the-groove-how-to-make-it-work-for-you
I am just starting out, and I do just want general fitness because given my family situation and stress, that is all I can do right now. 10 years from now, or maybe even 5 years from now, that situation will change in some way, and it might be easier to take care of me... but I don't want to just sit in my chair getting even older and even weaker for the next 5-10 years. My goals in trying to add some strength training are to be a little healthier, a little stronger (muscles and bones) and hopefully be more active and less frail as I become elderly. I'm not looking for increased calorie expenditure because my 'calories in' number is adequate for me and I don't need to lose more weight.
I looked at the link, and it seems to say that I probably won't do any harm in not working to failure and in splitting sets and even doing exercises every day (if I'm not going to failure). That was very helpful, because while I may not make much improvement, I certainly don't want to harm myself.The gist is that rest and set interval time impacts your results, so doing a quick set here and there will not provide you with much progress in the long run. Quick bouts of bodyweight exercise do not do much of anything for calorie expenditure either, so at best you are putting your hands on a bathroom wall and working out your immune system.
Thank you for explaining that. It sounds like you are saying that until I can find some uninterrupted time in my daily schedule that my "baby steps" of a minute here and a minute there are not going to yield noticeable progress toward my goals.
Sometimes getting started when something is hard is one of the biggest challenges, especially when "common wisdom" says you need to be doing so much more than you are currently capable of doing and you know you can't do that so you feel like it's not worth trying if you can't do it all. I still have to believe that doing something in this situation is better than doing nothing. Doing nothing has yielded VERY bad results over the last decade of my life. Therefore, I will keep my expectations extremely low until I am able to dedicate more time to strength training, but I'm going to keep doing what I can and not wait until that day to begin.0 -
benevempress wrote: »nordlead2005 wrote: »If you just want general fitness, or are just starting out then splitting sets and going to failure throughout the day will work well enough. What you are describing is similar to the "grease the groove" method, but you don't go to failure - http://breakingmuscle.com/strength-conditioning/greasing-the-groove-how-to-make-it-work-for-you
I am just starting out, and I do just want general fitness because given my family situation and stress, that is all I can do right now. 10 years from now, or maybe even 5 years from now, that situation will change in some way, and it might be easier to take care of me... but I don't want to just sit in my chair getting even older and even weaker for the next 5-10 years. My goals in trying to add some strength training are to be a little healthier, a little stronger (muscles and bones) and hopefully be more active and less frail as I become elderly. I'm not looking for increased calorie expenditure because my 'calories in' number is adequate for me and I don't need to lose more weight.
I looked at the link, and it seems to say that I probably won't do any harm in not working to failure and in splitting sets and even doing exercises every day (if I'm not going to failure). That was very helpful, because while I may not make much improvement, I certainly don't want to harm myself.The gist is that rest and set interval time impacts your results, so doing a quick set here and there will not provide you with much progress in the long run. Quick bouts of bodyweight exercise do not do much of anything for calorie expenditure either, so at best you are putting your hands on a bathroom wall and working out your immune system.
Thank you for explaining that. It sounds like you are saying that until I can find some uninterrupted time in my daily schedule that my "baby steps" of a minute here and a minute there are not going to yield noticeable progress toward my goals.
Sometimes getting started when something is hard is one of the biggest challenges, especially when "common wisdom" says you need to be doing so much more than you are currently capable of doing and you know you can't do that so you feel like it's not worth trying if you can't do it all. I still have to believe that doing something in this situation is better than doing nothing. Doing nothing has yielded VERY bad results over the last decade of my life. Therefore, I will keep my expectations extremely low until I am able to dedicate more time to strength training, but I'm going to keep doing what I can and not wait until that day to begin.
Something is always better than nothing, you have a good attitude. As long as you feel motivated doing what you can is perfectly fine.0 -
I had a 30 day Challenge to get moving back in March. Basically it was a calendar that had a different exercise on each day and you had to do so many for that day. The challenge specifically stated that these could be done spaced out through the day. Stuff like 50 calf raises or 50 pushups. I would do sets of 10 of the exercise several times throught the day until I hit the # required. If I felt I could do more, I did. As the month went on, the # I had to do would increase. I think the numbers on some of them in the last week was 100 and 120.
There were: pushups, calf raises, mountain climbers, planks, jumping jacks, leg raises, sit ups, crunches (3 different kinds), flights of stairs (that was timed) and my favorite dancing (to a number of songs, like 3 or 4).
It helped me get stronger when I was really unfit.0 -
Congrats on your dedication. Do what YOU are able to do now, and gradually increase from there. You will make progress. Most exercise programs & recommendations are general and geared towards people already at a more advanced level. One of the most encouraging things I read early on is that even 1 squat or 1 pushup will help you get stronger. That might not be true, however, for someone who already can do 50 or 100 without stopping. Just keep working at it!1
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If you can find 15 minutes in the day, you can get out 3-4 sets of 10 reps of push/pull work for time (step-ups, suspension pull-ups, wall push-ups, squats, sit-ups, planks, bridges...) Completing 4 sets of 4-5 push/pull exercises can help with stamina.
Your lunch hour walks seem like a good idea. You could always add speed or weights if you want a nudge.
Doesn't government provide assistance and perhaps daycare for families in your situation?
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benevempress wrote: »nordlead2005 wrote: »If you just want general fitness, or are just starting out then splitting sets and going to failure throughout the day will work well enough. What you are describing is similar to the "grease the groove" method, but you don't go to failure - http://breakingmuscle.com/strength-conditioning/greasing-the-groove-how-to-make-it-work-for-you
I am just starting out, and I do just want general fitness because given my family situation and stress, that is all I can do right now. 10 years from now, or maybe even 5 years from now, that situation will change in some way, and it might be easier to take care of me... but I don't want to just sit in my chair getting even older and even weaker for the next 5-10 years. My goals in trying to add some strength training are to be a little healthier, a little stronger (muscles and bones) and hopefully be more active and less frail as I become elderly. I'm not looking for increased calorie expenditure because my 'calories in' number is adequate for me and I don't need to lose more weight.
I looked at the link, and it seems to say that I probably won't do any harm in not working to failure and in splitting sets and even doing exercises every day (if I'm not going to failure). That was very helpful, because while I may not make much improvement, I certainly don't want to harm myself.The gist is that rest and set interval time impacts your results, so doing a quick set here and there will not provide you with much progress in the long run. Quick bouts of bodyweight exercise do not do much of anything for calorie expenditure either, so at best you are putting your hands on a bathroom wall and working out your immune system.
Thank you for explaining that. It sounds like you are saying that until I can find some uninterrupted time in my daily schedule that my "baby steps" of a minute here and a minute there are not going to yield noticeable progress toward my goals.
Sometimes getting started when something is hard is one of the biggest challenges, especially when "common wisdom" says you need to be doing so much more than you are currently capable of doing and you know you can't do that so you feel like it's not worth trying if you can't do it all. I still have to believe that doing something in this situation is better than doing nothing. Doing nothing has yielded VERY bad results over the last decade of my life. Therefore, I will keep my expectations extremely low until I am able to dedicate more time to strength training, but I'm going to keep doing what I can and not wait until that day to begin.
Something is always better than nothing, you have a good attitude. As long as you feel motivated doing what you can is perfectly fine.
Yep. And if you can only get a few minutes at a time, then do multiple sets of one exercise. For example...
5 minutes? Do a set of however many squats. Rest 30 seconds or so. Do another set. Repeat. A little later in the day, another 5 minutes? Do what you did with squats, but with pushups (or some other exercise).
Those repeated sets of one (or two, if you feel like it) will almost definitely be more effective than doing one set here, one set there, etc. It may not be ideal, but as has been mentioned, it's better than nothing.0 -
@rileyes, Thank you for your concern. Our income isn't so low that we would qualify for financial assistance. We do have to use child care providers to fill in the time between school and work, but none of them is giving me any free time; they just allow me to know my children are safe while I'm at work.0
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If you can find 15 minutes in the day, you can get out 3-4 sets of 10 reps of push/pull work for time (step-ups, suspension pull-ups, wall push-ups, squats, sit-ups, planks, bridges...) Completing 4 sets of 4-5 push/pull exercises can help with stamina.
When my kids were little and I had very little time, I would do exactly this, after a quick stretch, 15 minutes of push ups, squats, planks in the bathroom or the bedroom before hopping into the shower in the morning. I also agree one 15 minute set is better than several 1 or 2 minute sets scattered throughout the day.
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I'd alternate days. M/TH Squats every break. W JumpingJacks every break. T/F Wall Pushups every break. Something like that. 1 set each time. As many reps as you can.0
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I would be more concerned about exercising in the bathroom and about how your coworkers and boss will react to all these bathroom breaks, than about whether this is an effective workout program. I mean, unless this is like your own business, or a relative's family business, this sounds like a recipe for disaster.0
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Or google: tim ferris kettlebell swings and cheap alternatives. It's a workout you can do at home 3x per week for 15 min instead of the bathroom thing. A one time investment of $10 for equipment from the hardware store.0
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benevempress wrote: »nordlead2005 wrote: »If you just want general fitness, or are just starting out then splitting sets and going to failure throughout the day will work well enough. What you are describing is similar to the "grease the groove" method, but you don't go to failure - http://breakingmuscle.com/strength-conditioning/greasing-the-groove-how-to-make-it-work-for-you
I am just starting out, and I do just want general fitness because given my family situation and stress, that is all I can do right now. 10 years from now, or maybe even 5 years from now, that situation will change in some way, and it might be easier to take care of me... but I don't want to just sit in my chair getting even older and even weaker for the next 5-10 years. My goals in trying to add some strength training are to be a little healthier, a little stronger (muscles and bones) and hopefully be more active and less frail as I become elderly. I'm not looking for increased calorie expenditure because my 'calories in' number is adequate for me and I don't need to lose more weight.
I looked at the link, and it seems to say that I probably won't do any harm in not working to failure and in splitting sets and even doing exercises every day (if I'm not going to failure). That was very helpful, because while I may not make much improvement, I certainly don't want to harm myself.The gist is that rest and set interval time impacts your results, so doing a quick set here and there will not provide you with much progress in the long run. Quick bouts of bodyweight exercise do not do much of anything for calorie expenditure either, so at best you are putting your hands on a bathroom wall and working out your immune system.
Thank you for explaining that. It sounds like you are saying that until I can find some uninterrupted time in my daily schedule that my "baby steps" of a minute here and a minute there are not going to yield noticeable progress toward my goals.
Sometimes getting started when something is hard is one of the biggest challenges, especially when "common wisdom" says you need to be doing so much more than you are currently capable of doing and you know you can't do that so you feel like it's not worth trying if you can't do it all. I still have to believe that doing something in this situation is better than doing nothing. Doing nothing has yielded VERY bad results over the last decade of my life. Therefore, I will keep my expectations extremely low until I am able to dedicate more time to strength training, but I'm going to keep doing what I can and not wait until that day to begin.
I was asking this same question yesterday. I've come to the conclusion that something is absolutely better than nothing. I do a similar routine to you, where I fit them in as able throughout my work day. Maybe it won't build muscle, but at least I won't lose it either. And I did end up sore today so I feel like my muscles got at least some of a workout to them.
I say you keep doing it, how it works for you, until your circumstances change a bit. I'm expecting a job with a lower commute time in the next year that will give me an extra 1.5 hours a day so if I can only do 2 sets of squats a day until then, well I will be much more able to pick up a lifting routine! Because I won't have lost it all between now and then while eating at a deficit. Let's do what works for us!1 -
benevempress wrote: »Yes, I never watch TV and only make posts online while at work. To try to head off this question for future replies:
Edited to add: I don't watch any TV or read or get on the computer while at home except to log recipes and meals on MFP. I don't have a social life because I don't have the free time. And for those who say I have to take time for me before I take care of my two special-needs children (whose needs are very time intensive every evening), that is easy if you have child care available, but I work days and my husband works midnights and there isn't money in the budget for babysitters. I can't pare out time for "me" in the evenings without giving up more sleep. Where are my priorities? Sleep comes before fitness, because I've lived for years sleep deprived and it makes me weak and stressed physically, emotionally, and mentally. In that case, my job is at risk, I can't take care of my children, I gain weight and I'm a miserable witch. I'm not going back there. So I have to get my walking, and now strength training, in at work on my breaks.
Thanks for the link, although I don't understand some of the vocabulary words, for example, "...resulted in higher repetition velocities during repeated submaximal muscle actions and also greater total torque during a high-intensity cycle test." It seems to say that while more research is needed, a 3-5 minute rest is better than a one minute test. That isn't exactly what I asked.
The gist is that rest and set interval time impacts your results, so doing a quick set here and there will not provide you with much progress in the long run. Quick bouts of bodyweight exercise do not do much of anything for calorie expenditure either, so at best you are putting your hands on a bathroom wall and working out your immune system.
Depends on the desired adaptation.
For hypertrophy there's more recent research suggesting that longer rest intervals may be beneficial and the dominant explanation I've seen by people like schoenfeld/helms etc is that shorter rest intervals can negatively impact total training volume.
http://www.ncbi.nlm.nih.gov/pubmed/26605807
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To the OP:
Here's ultimately what's most important:
Are you able to exercise and are you able to make progress such that over time, you're doing more training volume and/or training intensity?
If the answer to both of those questions is "yes", then you will continue to make adaptations according to the demands that the exercise is placing on you.
The prior comment about having to warm-up all over again is valid as are the concerns about exercising in a public restroom but the bottom line for me is that you're getting it done, so to that end, good for you, keep getting it done in whatever manner best fits your lifestyle.2
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