Today was a cardio day. I am a big proponent of HIIT workouts for many reasons. I chose to do intervals on the rower, stairclimber, and jump rope/body movement exercises. This is a good routine for kick starting the metabolism. Definitely not boring cardio.
Today’s HIIT workout consisted of the following:
Rower Intervals: 30 seconds fast/30 second rest (slow) x 10 sets for a total of 10 minutes
Stairclimber: Speed intervals for 10 minutes at level 15 (out of 20). Double steps during the 40 seconds of slow moving stairs and single steps for the 40 seconds of fast moving stairs.
Jump Rope for 100 jumps then go to a body movement exercise then back to the jump rope for 100 jumps and another body movement exercise:
Rope/Squat Thrust, Rope/Roll Ups, Rope/Burpees, Rope/Side-toSide Steps over a step with 20# medicine ball held in front, Rope/Floor Side Shuffles (in the upward push up position move the left hand and foot to the left at the same time, then move the right hand and foot to the left, then back to center, then repeat to the right side for reps)
This got me thinking…
Warmer weather and longer days have many people around Philly thinking about getting out and getting in shape for the summer. No that muffin-top you are sporting is not attractive. Hide the midriff until it doesn’t hang over the button of your pants. A lot of individuals will take to jogging the city sidewalks for countless minutes each day, slowly, monotonously, placing one foot in front of the other daydreaming about this, that, and the other. While this steady state cardio has some advantages, mostly over sitting on the couch getting chip crumbs all over yourself, it is not the optimal means of shedding the weight and melting off the pounds. If fact the fair-weather exercise mentality is barely adequate for true fitness. Fitness is a commitment that must be adhered to year round. But, if you are just now taking up the challenge and attempting to whip yourself into decent shape for the spring and summer, you would do yourself a great favor by incorporating high intensity interval training (HIIT) into your routine.
Conventional cardio consists of thirty to forty-five minutes of even-paced activity. The goal is to burn calories (and, hopefully, fat) as well as develop the efficiency of the heart and lungs. The activity raises the metabolism and calorie burning continues for an extended period of time throughout the day. It works to a degree. As you become more efficient doing the same thing over and over your body requires less energy to perform the task thus the calorie burn will decrease. Additionally the long slow distance jogs can cause your body to want to conserve energy in the form of fat and attack less critical energy sources which are your muscles. Your body goes into a starvation mode in which it wants to protect its energy inventory, thus it will feed off of muscle which it views as less critical to its immediate survival. Add to that the monotony and time-suck that is steady-state cardio and it is no wonder so many people will only stick to it sporadically for a month or two. You may as well clean the house vigorously, instead. It is both practical and functional. For those taking it to the streets, this type of cardio exercise can often lead to sore knees, aching feet and lower back pain. Once the injuries mount up the exercise often comes to a screeching halt and inertia will keep you on that couch all summer long.
Why not try something that is considerably more interesting and beneficial. Use HIIT to improve your overall fitness. High intensity interval training is an exercise strategy that is intended to improve performance with short training sessions. HIIT is a form of cardio which is beneficial to burning fat in a short and intense workout. Usual HIIT sessions can vary from 15–30 minutes, plus some warm up, cool down, and stretching time. Most HIIT sessions have a 2:1 ratio in terms of time. For example, a HIIT session may be 60 seconds of high intensity activity alternating with 30 seconds of much lower intensity activity for recovery.
Weight loss is not only about calories in and calories out. Where the energy comes from is very important. HIIT causes the body to burn more fat and carbs for energy leaving the muscles alone to do what they should be doing, moving you and looking good. The increased metabolism created by HIIT will cause the body to consumer more calories while you go about your regular daily activities (just be conscious of what you are eating). HIIT will not make you exceedingly strong but you will develop some additional strength and power if you incorporate the right exercises. Sprint intervals instead of long slow distance. High rep resistance circuits with little to no rest periods. Short bursts on the rower mixed with jumping rope. Most cardio equipment in the gym has an interval setting. HIIT confuses the body so that it cannot adjust effectively thereby reducing its efficiency and increasing your body modifying results.
Vary the exercises you perform. It will keep your body from becoming efficient at doing the same thing over and over. Keep the intensity high. High intensity means shorter time required for results. Experiment with volume. If resistance training for weight loss keep your volume high and rest periods short while performing several compound moves in a circuit.
I know long slow, steady-state jogging can have many exceptional benefits, but only when done right and committed to in the long term. For the individuals attempting to get in shape quickly for the warm weather, HIIT will pay high dividends now.
Get out there and make yourself.
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