For this 4th of July, we want to infuse your training with some explosiveness and intensity. Don’t be fooled by the deceptively simple movements, like our founding principles they are simple but powerful. And America wasn’t built alone, so grab a friend and challenge each other to perform at the very best of your abilities.
Warm-up 5 min on some cardio equipment; then perform 4 rounds of each exercise for 10 reps of the following:
A.) Lunge Jumps
B.) Barbell Push Press
C.) Squat Jumps
D.) Resistance Band Standing Explosive Chest Press
Rest 1 minute between rounds.
Move with purpose between exercises. If done correctly, you don’t want to do a round five. You may even be seeing fireworks. If you have any questions, please ask any of our fitness professionals.
Cardio Training, Fitness Advice, Fitness Department, Motivation
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Once believed to be another workout gimmick, high-intensity interval training, or HIT, is gaining validity in the fitness community. The idea that short bursts of 80-90% maximum effort can produce comparable results to long traditional endurance training almost seems too good to be true. Believe it or not, HIT can help you train for endurance events without hours and hours of training.
High-intensity interval training can be performed with most exercises as long as proper form is maintained throughout. Individuals move through a series of exercises at near maximum effort for a short time frame (usually 20-30 seconds) with minimal rest between exercises. This forces the body to activate numerous energy systems that are usually associated with endurance training.
New research conducted by McMaster University and the University of Melbourne has confirmed that small bouts of intense exercise not only increases your metabolism but can actually increase the skeletal muscle oxidative capacity and endurance performance. This study validates the idea that HIT can be useful when training for long endurance races such as half or full marathons. Dr. Martin Gabala and Dr. Sean McGee found that HIT also alters the metabolic control during traditional aerobic-based exercise. Since these races usually require hours of long runs, which forces the body to endure more stress, the idea of HIT is appealing to most endurance athletes or those aspiring to become one. Before you go crazy remember that those long runs provide more than endurance of the muscles of the body. Long runs prepare your mind to deal with doing the same physical movement for hours on end. The study, however, suggests possibly limiting the number of long runs by supplementing a few with HIT. After only four sessions of HIT, results showed increases in the mitochondrial enzymes which assist with traditional endurance exercises. After six weeks of training, the gains were significant.
This is also useful information for the general population! The number one excuse for not exercises is lack of time! Kick that excuse to the curb, hit the pavement and sprint!
Give this HIT workout a try!
*Perform each exercise for 30seconds with 30seconds of recovery in between each.
- Jumps from one leg to the other side to side (Skater Jumps)
- Squat with a Shoulder Press (grab a medium/comfortable weight)
- Plank on your hands with a Mountain Climber (knee to opposite elbow)
- Plank on your forearms with an arm reach (don’t let your hips rock as you reach)
Metabolic Adaptations to Short-term High-Intensity Interval Training
Cardio Training, Sports Conditioning, Strength Training, Weight Loss
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Why is it a good idea to workout so hard you feel like you could be in the movie 300? Well because it’s great to workout with the intensity that stresses not only your body but your mind. If you are a squash player, a basketball player, a marathon runner, any sort of sport, you know what I’m talking about. When it’s the last quarter of the game, when it’s those horrible final 6 miles, it’s just as much about how conditioned your mind is as it is about how conditioned your body is. Doing workouts in the gym that challenge you to keep going, finish those 5 reps, keep moving that final 10 seconds, increase your weights by that extra 10lbs. Whatever the challenge may be, it’s important to work hard and conquer whatever the road block is ahead of you with your muscles and your mind. Plus the harder you work the more you’ll get out of it. Increasing your weight (thus upping the intensity) will produce stronger muscles and more lean body mass. By moving past that point of when you want to stop (up the intensity) you will continue your increased heart rate and thus burning more calories. A lot of the goal comes back to working hard to burn more calories and increase more muscle mass, the best way to do that is to add in harder workouts to your regime and keep making progress with your mind and body! Here are a few easy ways to increase your intensity (without feeling like you might puke!)
1. Add in more full body exercises (Kettlebell swings, squat presses, burpees, slam ball, etc.)
2. Try new exercises, just the new challenge is enough to get your brain, muscles, and heart rate up
3. Add in bouts of high intensity movements (in between sets 1 minute sprints on the eliptical, running stairs at the beginning, middle, and end of a workout, etc.)
4. Do as much with your own body weight as you can, resist using a bench, a machine, or a ball and MOVE YOURSELF THROUGH SPACE.
5. Work full range of motion, you have all that muscle and flexibility for a reason!
6. Make sure that the weights you are using are challenging enough, if you can do 20 reps (even 15) of most anything it’s too light!
7. Be your own “hall monitor” if you know you are taking it easy, taking your time, resting more than working, not breathing hard, flat out… work harder!
8. Find a workout partner, a trainer, a new sport and have someone or something else outside of yourself to challenge you and push you to make progress.
Cardio Training, Fitness Advice, Motivation, Sports Conditioning, Strength Training
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