GymBug

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

Archive for the tag “heartrate”

Un-dull the gym bike

Hi there!

Today was cardio day and I did a mix of treadmill work and bike work. Anyone that’s used a gym bike repeatedly probably understands that it can get quite monotonous and boring and the drive to keep pushing yourself dwindles away relatively quickly. However, today I tried a different type of bike session involving my gym playlist on my iPod. It’s almost like a little game you play against yourself. It’s really easy but can get your heart rate soaring at times, so it’s a really good HIIT workout.

Basically, after your warm-up start your chosen playlist. You want to have a mix of heavy, fast songs and slightly slower ones to achieve a mix of strength and speed work. Once you’ve started your HIIT session you cannot touch your iPod unless it’s to change the volume. The idea is that from now until cool-down you have to match the beat of the song that’s playing. No changing. To achieve the beat you need to change the resistance to allow you to match the beat whilst still working hard. If a really fast song comes on do not drop all resistance and let your legs freewheel. Make yourself work! What you’ll find is that instead of watching the clock you’re concentrating on the song and trying to think of any changes in the beat or how a particular song goes. It distracts you from the time and has you challenging yourself. It’s quite fun!

A couple of really good songs to have on your playlist can be found in my previous post here.

Give it a go and let me know what you think!

Gym Bug

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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

Monday Mayhem-Don’t Miss Out

Hi there!

So it’s Monday (boooooo), which means you’re returning to work, school, some form of unenjoyable activity perhaps? Maybe you’ve had an exciting weekend involving booze, too much food? Maybe it was super boring and you’re excited to have something to do? Either way, it’s the beginning of a new week and the one thing you shouldn’t do? Miss a Monday workout!

Why? Personally, I feel it sets me up for the week. Gets me on the right path for the rest of week workout and eating wise. My Monday’s consist of an early morning cardio workout (I shall explain in a minute) followed by Uni work and class. It helps me establish my weekly routine again after the weekend and gets me motivated!

So, I thought I’d share my workout, in terms of my experience with it, it’s relatively new. I started doing it a few weeks ago because I found the monotonous 45-minute bike or treadmill session unbearable, plus its get in super-fit-heartpumping HIIT in there too!

So here it is;

ABS for around 10 minutes

Set 1; 5 minute warm up on the elliptical maintaining 140-150 rpm

Set 2; 15-minute treadmil session (HIIT)
1 minute recovery speed (10.5km per hour)
1 minute incline (6%) at hard pace (13.5km per hour)
Repeat
1 minute recovery speed (10.5km)
1 minute uphill climb (incline 11.5%)
Repeat
1 minute recovery speed (10.5km)
1 minute sprint (16.5km)
Repeat
1 minute recovery speed (10.5km)
1 minute of any of the three options above
1 minute recovery speed (10.5km)

Set 3; 10 minute HIIT bike
1 minute off
2 minutes on
*Use any technique in here to get your heartrate up. Mix it up with sprints and hill climbs.

Set 4; 5 minute elliptical session (140-150 rpm)

Set 5; 10 minute HIIT bike

RECOVER AND STRETCH

Make sure you cool down correctly and do some stretching. Flexibility is really important and can help prevent injuries!

I will do a post later on about different ways of getting your heart rate up whilst using the bike. It looks like a lot but this whole workout takes me an hour (45 minute cardio, plus 15 minutes (+/-) abs and stretching).
Typically, I grab a banana before I hit the gym then refuel with porridge when I get back! My days are varied but I always eat something before and after hitting the gym.

Tomorrow it’s weights day! For me, an exercise week consists of 3 cardio sessions and 3 weights sessions, with Sunday off. A rest day is important, don’t forget that!

I can’t promise I’ll post everyday but I have ideas for posts that I want to do so watch this space!

And remember, “perfect” is subjective, get happy, get healthy, don’t let others opinions get in your way.

Gym Bug

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