Posts Tagged ‘HIIT’

We all know that regular and consistent exercise is beneficial to everyone. We can never run out of great reasons to exercise! However for most people in this busy society we live in today, exercise still falls below the top 10 priorities in our “to-do” list.

I mentioned in a previous article how the FITT principle determines the outcome of any exercise or training regimen. Simply put, the FITT Principle states that exercise has to be FREQUENT with the appropriate INTENSITY to achieve specific goals, which determines how much TIME will be spent and what TYPE of exercises has to be done. For example, a low-intensity workout consisting of movements such as walking or swimming, has to be done for a little longer period (at least 30 minutes) to achieve cardiovascular (heart and lung) endurance for 3 to 5 times a week.

Some research today on High Intensity Interval Training (HIIT) indicates that training at a high intensity for less than 10 minutes a day at 3 times a week can achieve sufficient health gains. However in my opinion, I don’t think that the proposed 10 minute (or less) HIIT workout is a good recommendation for everyone. The principle of Individuality should be applied and take into consideration the fitness level of an individual before undertaking any HIIT program. It also boils down to each individuals exercise preferences and goals. For example, an adventurous  person who aims to improve cardiovascular and even muscular endurance and wants to be fit so that she can last on long-duration activities such as running, swimming, or hiking will benefit more from low-intensity endurance training. On the other hand, a busy office person who has been going to the gym and is used to being on-the-go can benefit enough from HIIT, if her goal is only to maintain her fitness level and squeeze in an exercise routine to her busy schedule.

In any case, regular exercise results in a myriad of benefits that not only helps us prevent chronic disease, but improves our quality of life. Exercise will not only make us live longer, but enjoy life better.

If you are not thoroughly convinced, here’s a simple infographic from the PTDC – a great resource for Personal trainers and fitness enthusiasts – showing 101 reasons to exercise.

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101 Reasons to Exercise.

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Here are three bodyweight exercises that utilizes Plyometrics and works on multi-directional movements. If you are looking for very advanced functional core exercises, then these three are for you! These exercises will really work not just your core but your cardiovascular system as well, so be prepared to sweat it out.

The exercises are shown by Naudi Aguilar of Functional Patterns. He mostly trains MMA fighters but I find his exercises useful for other sports that works on agility, strength, power, and balance.

Here’s the list of the exercises with a brief description of each. They are done for 5 to 6 repetitions per exercise, with no rest in between exercises:

SHOP1. Plyometric Step-Lunge with rotation – Doing lunges is hard enough for most people, and doing plyometric lunges or ‘split squats’ is even harder. But here, Naudi Aguilar shows how to do a plyometric step-lunge (short stance) while twisting in the air to switch between legs! Proper form is definitely a must to keep yourself from busting your knee and get power from your hips.

2. Donkey Kong – the name sounds playful but this one’s really a killer. Starting on a deep squat position, you roll down on your back and then roll back to squat and stand up, then quickly exploding to a forward jump. Get your oxygen tank ready after this one!

3. Plank with Contralateral Arm and Leg Lift – for those who love planks, this one may be familiar with you. But the plank comes after those two explosive exercises, so you’ll be catching your breath a lot while holding this plank position which makes it harder. For those who aren’t familiar, it’s a full plank with an arm and the opposite leg lifted off the floor while holding the proper form of the plank. It can be quite challenging given that you’re still catching your breath at this time. Naudi does it for 10 counts or 10 long breaths per side.

Here’s the video:

 

As a gentle reminder, always make sure that you get enough rest in between sets. Don’t force yourself to finish it if you’re feeling dizzy in between the exercises.

 

Enjoy!

 

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Watch this video by Ben Greenfields about Endurance training, HIIT, and the Pareto Principle:

I recommend Ben Greenfield, author of Author of the popular “Beyond Training” book. He is currently the founder and owner of Human Wellness Solutions, a company that develops innovative and cutting-edge fitness and nutrition services and solutions to help people reach their physical and mental performance goals, whether that be to cross the finish line of an Ironman triathlon, or simply shed a few pounds.

Voted in 2008 as the Personal Trainer of the Year by the National Strength and Conditioning Association (NSCA) and recognized as the top 100 Most Influential People in Health, Ben Greenfield is a fitness, triathlon, and nutrition expert, and has authored multiple books and DVDs

Voted in 2008 as the Personal Trainer of the Year by the National Strength and Conditioning Association (NSCA) and recognized as the top 100 Most Influential People in Health, Ben Greenfield is a fitness, triathlon, and nutrition expert, and has authored multiple books and DVDs

    From 2006-2009, Ben was Director of Sports Performance and managed the physiology and biomechanics laboratory at Champions Sports Medicine in Spokane, WA, offering metabolic-based weight loss, bicycle fitting, running gait analysis, swim stroke analysis, VO2 max testing, blood lactate testing, resting metabolic rate analysis, and other cutting-edge procedures for weight loss and performance. He is now a full time coach, trainer, nutritionist and author.

     Ben also owns the Rock Star Triathlete Academy, the internet’s top school for learning the sport of triathlon and how to be a better triathlete, the Superhuman Coach Network, a mastermind and mentorship program for personal trainers and health experts, and Endurance Planet, the world’s leading resource for endurance sports entertainment and podcasts. He was voted in 2008 as the Personal Trainer of the Year, by the National Strength and Conditioning Association, an internationally recognized and respected certifying agency.

His credentials include:

-Bachelor’s and master’s degrees from University of Idaho in sports science and exercise physiology

-Personal training and strength and conditioning certifications from the National Strength and Conditioning Association (NSCA)

-Sports nutrition certification from the International Society of Sports Nutrition (ISSN)

-Advanced bicycle fitting certification from Serotta, the “Harvard” of bicycle fitting schools

-Over 9 years experience in coaching professional, collegiate, and recreational athletes from all sports

 

Download these books by Ben Greenfield:

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Endurance Training Nutrition: Top 20 Fueling Myths Exposed
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Run With No Pain
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The Low Carbohydrate Diet For Triathletes
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Weight Training for Triathlon: The Ultimate Guide
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Here’s another rainy day workout to start your week strong and fit!

It’s an HIIT routine focusing on lower extremity strength and endurance and using just your bodyweight, so there’s no excuse not to do it if you’re just stuck at home because of the rain:

40 seconds on, 20 seconds off

ON – Wall sprints: Press both your hands against a wall then sprint!
OFF – Jog in place.
ON – Ankle Jacks: Jumping jacks with added reaching for your ankles when you go down (narrow squat).
OFF – High knees
ON – T-push ups: Push up then go to side bridge as you go up, forming a “T” with your arms; alternate sides.
OFF – Superman
ON – Burpees
OFF – Butt kicks

Do 4 to 5 sets which would last for 16 to 20mins and you’re good!

Happy workout!


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It’s Fit Friday!

Since it’s been raining the whole week, I’m sharing a circuit training that I did which requires minimal equipment yet it’s sure to burn off those cuddled-calories!

Work-out focus: Upper body and Core Strength Repeat the circuit for 3 to 5 sets.
Warm-up with arm circles, hip rotations, leg circles (2-5 minutes)
10 repetitions Declined Push-up Plus (your feet are elevated on a chair; add shoulder protraction, ie, push your rib cage towards the ceiling, upon extending your elbows)
20 repetitions Bent-knee rows using a couple of big and bulky books (works your grip strength as well!)
20 repetitions High knees
12 repetitions Bicep Curls (using your books or dumbbell)
12 repetitions Lateral Deltoid raise
20 repetitions Abdominal obliques or bicycles

Happy Fit Friday!