GymBug

I've caught it. Fortunately, it's not treatable.

Archive for the tag “fun”

Lower Intensity Interval Training

Hi there!

I found another variation to an extremely dull treadmill session! It’s slightly lower in intensity than my 1-minute off, 1-minute on one which is good if you’re wanting to a good workout but for whatever (legit) reason can’t quite manage it. Don’t let the title fool you, this will still get your heart rate up and you nice and sweaty (if you’re inside, although an outdoor treadmill seems a bit dodgy). Lower intensity should not mean easy, it should be slightly easier than you high intensity.

It’s really straightforward and you can alternate it really easily into different workout lengths.

First thing is first warm up for 5-minutes; best to start at a brisk walk and build up to your recovery pace (run at recovery for at least 1-minute and 30 seconds).

Now the fun begins.
2- minutes at a medium-intensity incline (I use 6%)
1- minute recovery pace
2-minutes at a fast run (I use 14.5 km per hour)
1-minute recovery pace
Repeat for desired length of time.
Cool down (5-minutes)

There you have it! It’s lighter but still incorporates a bit of interval training. This is good for beginners, a slightly more relaxed workout or to try improve endurance or build up your speed (maybe you’ve got a race coming up?)
If you’re looking to improve speed then best do repeated sessions of 2-minutes at a fast run instead!

Have a great day, we are half way through the week! You’ve got this.

Gym Bug

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Mixing Up Cardio

Hi there!

Never miss a Monday! I always try follow this, I think going to the gym if you can on a Monday sets you up for the week ahead and has you in the right mind-set. However, it is a Monday. Today, I was heading to the gym telling myself exactly how my 30-minute treadmill session would pan out. 5-minute warm up, 20-minutes HIIT alternating between 1-minute on (hill climb or hill sprint) with 1-minute off, 5-minute cool down. I didn’t fancy it. I’ve done it a lot this semester and wanted a change. So, whilst on the treadmill I decided to mix it up a bit. It’s as follows;

5-minute warm, 0% incline, set speed as desired.

Set 1

  • 1-minute sprint at 0% incline, 17km per hour.
  • 1-minute recovery at 0% incline, 11km per hour.
  • 2-minutes at 6% incline, 11.5km per hour.
  • 1-minute recovery.

Set 2

  • 1-minute at 6% incline, 13.5km per hour.
  • 1-minute recovery.
  • 2-minutes at 0% incline, 14km per hour.
  • 1-minute recovery.

Set 3

  • 1-minute at 11% incline, 11.5km per hour.
  • 1-minute recovery.
  • 2-minutes at 6% incline, 11.5km per hour.
  • 1-minute recovery.

Set 4

  • 1-minute at 11% incline, 11.5km per hour.
  • 1-minute recovery.
  • 2-minutes at 0% incline, 14km per hour.
  • 1-minute recovery.

5-minute cool down.

STRETCH

Total time recovering; 8 minutes
Total time working; 12 minutes
Warm up & Cool down; 10 minutes

That’s it! The 30-minutes flew in and I added a new cardio workout to my repertoire. Obviously, change inclines and speeds as desired, but it was an intense workout. I think (and hope) that it’s also a good way of helping train my endurance, rather than 1-minute on, 1-minute off like I usually do, I’m going at a slightly lower intensity for longer. This mixes it up a bit and reduces my time running at incline 0% at 11.5km per hour, which should hopefully see my fitness go up a bit too! Give it a try and let me know what you think!

This was followed by a 15-minute HIIT session on the bike consisting of 1-minute recovery, 2-minutes work intervals. And the whole workout was preceded by some abs work (planks and reverse crunches today).

Have a great week!

Gym Bug

H.I.I.T

Hi there!

This is anther one of my older post from my previous blog, but I’ve mentioned HIIT a lot so I thought it’s best to upload again! HIIT standards for High Intensity Interval Training and is an excellent way to get your heart rate and fat burning capabilities through the roof!

The idea behind HIIT is simple; short bursts of high intensity activity followed by a short rest, this is repeated until the desired time is up. The best thing about HIIT is that you can do it with anything! (Note: when I say “on” I mean as hard as you can go, when I say “off” I mean recovery where you allow your heart rate to drop). I thought I’d convince the un-convinced by doing some research to get some scientific evidence in front of your eyes!

Simplyshredded refer to a study conducted in Laval University. They kept it basic, 1 group followed a 15-week HIIT training plan and one followed a 20-week steady state cardio plan. Steady-state group burned 15,000 more calories than HIIT group BUT HIIT group lost significantly more body fat! The science behind it is that because HIIT is tougher on the body, it requires more energy (calories) to repair itself afterwards. HIIT essentially has a more effective after burn.

Still not convinced? The same post also stated that short bursts of high intensity cardio help us hold onto our hard-earned muscle mass! You just need to take a look at Bradley Wiggins legs (who competes in long, steadier races such the Tour De France) compared to those of Sir Chris Hoy (who does short bursts of intense cycling around a velodrome).

All of this is further emphasized by Jim Stoppani, PhD, who refers to the same studies conducted in Laval University and Ontario University as well. Just  do a little research yourself if you need further convincing. However, please give these (or your own versions) a go, HIIT is amazing!

Running;
If you’re interested in giving HIIT a go with running to mix it up and maximize calorie burning then best start off with an “easy” HIIT run to get a sense of you’re own capabilities. Doing this until you pass out is ill-advised, for obvious reasons. When I gave it a go prior to being injured I ran hard for 30 seconds and took 30 seconds off. I repeated this until I had doing it for 15- minutes in total. The run itself was 30- minutes (7.5- minutes warm up, 15- minutes HIIT, 7.5- minutes cool down). HIIT is great because it never gets easier! You can alter the length of the intervals or the intensity as you see appropriate!

I now tend to do 15-20 minutes of HIIT (1 minute on, 1 minute off) with 5 minute warm and 5 minute cool down.

Cycling;
This would be applicable to a typical spin class for example. It’s intense, short bursts followed by recovery. Then you sob as you’re told to do it all again. If you’re not part of a class you can still do this, indoors or outside! I have 2 sessions, each lasting 45-minutes.

Session 1: This is a sprint session. Take 5-minutes to gradually increase your heart rate through increasing the resistance. Once the 5-minutes are up it’s 35-minutes of work! I tend to follow the same (monotonous, yet effective) pattern, 1.5-minutes on with 1-minute off. You repeat this a total of 10 times, then it’s a 5-minute cool down. (Note: feel free to lengthen the warm-up and cool-down as you see fit).

Session 2: This one uses hill & seated climbs, sprints and jumps (alternate between 10-15 seconds standing, followed by 10-15 seconds seated, repeat for desired length). Again, I do a 5-minute warm up, 35-minutes of work, 5-minute cool down. The 35-minutes of work consist of 2.5-minutes of either a hill climb, seated climb, sprint or jump. Mix it up to enhance the work-out. This is harder, in my opinion, than the solid sprinting because it’s uses different muscles, for example, when I hill climb there’s a lot of burning on my glutes, which is less severe when I do a seated climb.

Aerobics;
Aerobics aren’t new and they’re great, but not as challenging as they could be. This is where “HIIT-ifying” it comes in. Give yourself 30-minutes and split it into 5-minute warm up, 20-minutes work, 5-minute cool down. I’ve written out an example below for a HIIT workout I do (no equipment needed, but if it has a * next to it, you can use a dumbbell(s) to make it harder). Work for 40 seconds with a 5 second rest between each exercise, then take a 1-minute rest between each set.

Repeat each set three times. It’s 3.25-minutes per set with 5-minutes break in total, so it’s 19.5-minutes of work! Remember 40 seconds on, 5 seconds rest between exercises with a 1-minute rest between each set.

Set 1:
Jumping squats
Press ups
Bicycle crunches
Russian twists*
High knees

Set 2:
Running on the spot (go as hard as you can)
Tricep dips (overhead tricep extensions with a dumbbell works too)
Push up plank (explained below)
Superman (explained below)
Burpees (explained below)

A really good idea is to mix it up! Write out your own HIIT aerobics plan that targets those large muscle groups you’re aiming to improve/tone/strengthen/shrink. Now a quick explanation on some of the moves.

Push up plank- start in a normal plank position with your elbows on the floor. Move into a raised plank position with your hands on the floor and your arms straight. Return to original plank position with elbows on the floor. Repeat for stated length of time.

Superman- lie on your stomach, arms and legs stretched out. Lift your head, arms and legs together and hold for a few seconds/the whole time. If you hold it for a few seconds before returning to the start position, repeat until the specified time is up.

Burpees (I hate these, but they’re a good exercise)- start on your feet. Jump as high as you can and when you land go straight into a crouch. Kick your legs back (so you’re in a raised plank position) and then bring them back into so you’re in a crouched position again. Jump back up, making sure to explode from the ground and repeat.

Anything that is unclear best go onto youtube/google to double check. As always, best to be completely clear on the technique and the moves to avoid any injury. It’s also possible incorrect technique means you’re not actually benefitting from the exercise. Nothing worse than wasted effort! (except injury)

HIIT is a great way to mix up your exercise regime and can help keep you away from the weight-loss plateau or the horrible repetitive strain that can occur. Otherwise it’s another way of keeping fit and healthy! Be careful though, this is a very intense form of exercise if done to highest of ability, so limit yourself to how many you do a week!

Gym Bug

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