Archive for the ‘High Intensity Training’ Category

Monday, January 9th, 2012  
Posted by Megan as High Intensity Training

This is a guest post by Dr. Ron Fritzke.

While it isn’t true for the country as a whole, cold winter weather forces a lot of us who don’t live in the Sunbelt to stay indoors. For runners, cyclists, hikers, and swimmers this can be a real challenge. Few fitness buffs prefer sweating in the living room to taking a bike ride around a lake or a hike through the woods.

Going on a two hour bike ride in the summer is an excellent way to stay fit…but hammering out two hours of riding on an indoor bike trainer in the house is beyond the limits of just about any sane person.

I’ve ridden a four hour indoor ride while trying to distract myself by watching a football game on the TV…and received a Certificate of Insanity from my wife upon completion. I don’t recommend it.

How I Rediscovered Intervals

Megan’s already done an excellent job of emphasizing the benefits of high intensity interval training (HIIT) on the SOHI fitness site. Let me add a bit of my personal experience to reiterate the value of the ‘hard-easy-hard’ approach.

Way back in 1984 I ended my competitive running career at the US Olympic Trials marathon. Needless to say, keeping fit and maintaining my weight wasn’t too much of a challenge when running over 100 miles a week. But things slowly changed when I tooled back the effort.

Although I was still running five milers and even ten milers, my body weight slowly inched upward. It wasn’t until my kids got old enough to start competing that I rediscovered ‘intervals’.

I assigned some pretty painful hill repeats for their workouts and, in order to appease my conscience, I ran beside them.

That’s when I discovered how valuable high intensity training can be for weight loss. Over the course of the next month or so my weight started going down. And it made sense…I’d noticed that I would start sweating spontaneously throughout the evening after a series of hill repeats, and my heart rate would remain elevated ten to fifteen beats per minute over my normal resting rate up until I went to bed.

And that’s part of the magic of high intensity workouts; you get benefits long after the huffing and puffing is over.

Quality Over Quantity With HIIT

Without further ado, let’s get on with laying out a few high intensity interval workouts for when you’re trapped indoors. My indoor workouts are done on a Kurt Kinetic Road Machine, but the same principles can be applied to a variety of exercise equipment.

A Pyramid Workout-

  • Ten minutes easy pedaling.
  • One minute hard pedaling, followed by one minute easy pedaling.
  • Two minutes hard pedaling, followed by two minutes easy pedaling.
  • Three minutes hard pedaling, followed by two minutes easy pedaling.
  • Four minutes hard pedaling, followed by two minutes easy pedaling.
  • Five minutes hard pedaling, followed by two minutes easy pedaling.
  • Four minutes hard pedaling, followed by two minutes easy pedaling.
  • Three minutes hard pedaling, followed by two minutes easy pedaling.
  • Two minutes hard pedaling, followed by two minutes easy pedaling.
  • One minute hard pedaling.
  • Ten minutes easy pedaling.

That’s pretty strenuous workout, tempered by how hard you push yourself on the ‘hard’ efforts.

A Descending Ladder Workout-

  • Ten minutes easy pedaling.
  • Six minutes hard pedaling, followed by two minutes easy pedaling.
  • Five minutes hard pedaling, followed by two minutes easy pedaling.
  • Four minutes hard pedaling, followed by two minutes easy pedaling.
  • Three minutes hard pedaling, followed by two minutes easy pedaling.
  • Two minutes hard pedaling, followed by two minutes easy pedaling.
  • One minute hard pedaling.
  • Ten minutes easy pedaling.

A Short, Hard Workout-

  • Ten minutes easy pedaling.
  • Ten minutes, alternating very hard ten second bursts with ten seconds easy.
  • Ten minutes easy pedaling.

Needless to say, when doing any exercise (particularly this type of high intensity workout), you’d better clear it with your physician.

So Maximize Your Efforts Doing HIIT

I’ve given you a few examples of high intensity workout, two of which are pretty strenuous, and one which can hurt quite a bit…but isn’t very long. The truth of the matter is that you can fabricate all sorts of different workouts using this approach of ‘hard-easy-hard’.

Perhaps it’s time for you to jump into this type of fitness technique…you have nothing to lose except some indoor exercise boredom, or maybe a few pounds of body fat.

About the author: Dr. Ron Fritzke is a chiropractor in Northern California, maintaining his private practice as well as serving on the sports medicine team at the College of the Siskiyous. A converted runner, he now spends his time staying fit on one of his four bikes…on the roads, over forest trails, and even in his living room on his indoor bike trainer.

Tuesday, November 15th, 2011  
Posted by Megan as High Intensity Training

Hell on Wheels by Fu Manchu

Saturday, April 30th, 2011  
Posted by Megan as High Intensity Training

The following is a pyramid workout and the exercises are done as 6 reps, then 12 reps, then 18 reps, then 12, then back to 6. For example, I did all 4 exercises doing 6 reps on each, then repeated all 4 doing 12 reps each, then 18, etc. There is no rest between sets and you will need 2 kettlebells or dumbbells for this exercise.

For the first exercise begin in the squat position with kettlebells positioned between your feet. Kick your feet back so you are in the plank position with one hand on each kettlebell and legs together. Without pause, split your legs apart and return them back together. Then hop into a squat position with your kettlebells still on the ground. You then jump squat holding both kettlebells. Repeat until you complete your reps.

Kettlebell upright row – have one kettlebell in front of you while in a squat position. With one arm pull the kettlebell towards your chin with your elbow to the sky while standing upright. Return to the squat position and alternate hands again pulling the kettlebell towards your chin in the same manner. Alternate until you complete the number of reps.

Sideways squat thrusts – alternating one on each side. With hands on the ground, slightly twist your torso and squat thrust to one side. Return to center and jump up then squat thrust to the opposite side. Repeat until you complete the number of reps.

Reverse kettlebell lunge – holding one kettlebell overhead with both hands, step back into a lunge. Alternate your feet until you complete the reps. Be sure to keep your knee behind your toe in this exercise.

Thunder Kiss ‘65 by White Zombie

Friday, March 25th, 2011  
Posted by Megan as High Intensity Training

Do these 5 exercises one after another without a break. Pick a weight where you can do all of them for an entire minute each. Do this workout as many times as you are able with short minute breaks between each set.

First exercise: Start in a squat with dumbbells on the ground between your feet, back flat and knees not over your toes. Jump up with weights, pulling legs together and pressing up the dumbbells. Then jump back down to a squat with the dumbbells back in starting position. Repeat for 1 minute.

Second exercise: While holding the weights on the ground, do a mountain climber switch legs back and forth putting your front foot as far up front as you can. Repeat for 1 minute.

Third exercise: Still holding the dumbbells, do a push-up and then twist onto your side pulling up one dumbbell with the end facing towards the sky. Let your feet naturally twist until they and you are on your side. Then push-up again and do the other side. Repeat for 1 minute.

Fourth exercise: Get in a sit-up position and keeping the dumbbells on (one on each) your shoulders, sit-up and twist until the end of one dumbbell touches the opposite thigh. Then go back down and do the same to the other side. Repeat for 1 minute.

Fifth exercise: With your dumbbells by your side, lunge (not letting your knee go over your toe) crossing your front foot in front and do a full bicep curl with your weights. Then push off your front foot and go back to the middle standing then lunge to the other side and do a full bicep curl. Repeat for 1 minute.

Good Luck!

I Want It All / We Will Rock You Mash-Up (feat. Armageddon aka Geddy) Queen – Sucker Punch Soundtrack

Friday, March 4th, 2011  
Posted by Megan as High Intensity Training

I chose to use 10 lb weights for this workout. Pick a weight where you can do 2-3 sets.

First set up your timer for two 1 minute intervals or for a 1 minute and two 30 second intervals, so you can be reminded when to switch legs on the second exercise.

For the first exercise, get in a high plank or push-up position with each hand holding a dumbbell. A modification would be that you do the push-ups on your knees. Make sure your back is flat and your bootie is down while doing the push-ups to 90 degrees. Then immediately do a one arm row by pulling your right hand up to your chest while maintaining the push-up position, keeping your elbow pointed up to the sky and your arm close to your side. Repeat this with your left hand. Then with both hands back on the ground holding the dumbbells, hop both feet up together towards your hands so you can quickly stand up and hop as high as you can. Then go back down into a push-up position. Repeat this exercise without stopping for one minute. Immediately go to the second exercise.

For the one-legged burpee, keep the dumbbells in your hands and on the ground and start in a push-up position with one foot up and one foot on the ground. Hop the foot on the ground towards your hands and then stand up and hop on that one foot. Then hop back down on the same foot and repeat for 30 seconds. Do the same with your left foot for 30 seconds.

If you are using a heavier weight, you may only be able to repeat this two times. If using a lighter weight, try to repeat it three times for a cardio and weight lifting workout.

Arm Over Arm by Screaming Females

Wednesday, January 5th, 2011  
Posted by Megan as High Intensity Training

Push Press – Do 4 sets of 12 reps. Take one step forward with your lead leg. Lower the bar to your chest, bend your knees and begin by “pushing” with your legs to build momentum as you raise the bar above your head.

Shoulder Press alternated with Lateral Raise (superset) – Use a weight you can do 4 sets of 10-12 reps for the shoulder press and pick a lighter weight for the lateral raise that allows you to do 4 sets of 10-12 reps. Sit with your back straight against the chair and keeping your arms at 90 degrees shoulder press all the way up for 10-12 reps. Immediately stand up and while slightly bent over with your back straight do a lateral raise for 10-12 reps. Rest and repeat for a total of 4 times

Frontal Raise – Choose a weight that won’t compromise good form. Alternate raising the weight in each hand slowly from your side to eye level in front of your face, then lower and repeat with the other arm. Do 24 reps total, 12 reps on each arm for 2-3 sets.

Like Eating Glass by Bloc Party

Saturday, November 27th, 2010  
Posted by Megan as High Intensity Training

In each exercise do 15 reps. For the lunges hops, you will do 15 on each leg:
TRX Atomic Push-up – Starting in the plank position, and your feet in the handles, do a push-up and then pull your knees up toward your chest and then back out to a plank position. Do 15 reps.

TRX Jumping Lunges – While holding on to the handles, lunge with your front knee not going over your front toe and back knee almost touching the ground. Then using the TRX to help you jump as high as you can while switching feet and then lunging again with your opposite foot in front. Repeat 30 times or 15 reps on each leg.

TRX Breast Stroke Swim – Angle yourself back to your level of difficulty (the closer you are parallel to the ground, the harder the exercise) and with your wrists straight, do a slow breast stroke swim. Do 15 reps.

TRX One Foot Hop- Lunge – Using your step or block and holding on to the TRX handles, you hold one leg up while you hop the other foot onto the block and then hop off and do a one leg squat with that same leg while still holding the other leg up. Repeat 30 times or 15 reps on each leg.

Gebbie Street by DZ

Saturday, November 6th, 2010  
Posted by Megan as High Intensity Training

This workout can be done with any weight dumbbells. You can also use the same dumbbells to carry in the run.

The workout is as follows:

One Arm Deadlift Push Press: Do 16 reps on each side as fast as you are able, while still keeping your form. Start with the dumbbell on the ground to the side of your foot and in a squat position. Then push the weight up until you are standing straight up with the weight all the way up arm extended. Your toes should not go beyond your knees in your squat and your dumbbell should touch the ground every time in your squat. You want to squat to lower the weight, not just bend over at the waist.

Run: with your dumbbells or rock overhead. If you are not able to safely do this, hold them in front of you or one on each shoulder as you run. Run a distance of 20 feet or so, squat to put them down, and then pick it back up and run back.

Push-Up Row: Do 16 reps total, 8 on each side. Start in a push-up position with a weight in each hand. Alternate pulling one dumbbell back and then do a push-up and then do the other side and do a push-up until you have done a total of 16 reps.

Run: with your dumbbells or rock overhead. If you are not able to safely do this, hold them in front of you or one on each shoulder as you run. Run a distance squat to put them down, and then pick it back up and run back.

Dumbbell Swing: Do 16 reps on each side. With your dumbbell in one hand, stand in a wide squat position and swing the kettlebell from between your legs up until you have it overhead. Keep it controlled as you lower it down back to a squat position. Do 16 reps on each side.

Run: with your dumbbells or rock overhead. If you are not able to safely do this, hold them in front of you or one on each shoulder as you run. Run a distance squat to put them down, and then pick it back up and run back.

GOOD LUCK!

We, Myself, and I by Shad

Saturday, September 25th, 2010  
Posted by Megan as High Intensity Training

This high intensity routine is done continuous with only a few seconds break as needed between each time up the hill. There are 5 exercises total up the hill. After you have done all 5, take a 1-2 minute break. Do this for 4-5 rounds or for 20-25 minutes.

Outside, this can be done on any hill and the jumps can be done on any high box, step or ledge and is done 3 times before each hill with a short run between each.

For those exercising inside, here is your workout. You can incline the treadmill up high, doing the first exercise I did up the hill on the treadmill, then jog in place on the ground next to the treadmill. With a step or box nearby, jump up on the box. You then do high knees for 10 seconds before jumping again and repeat for a total of 3 jumps, before doing the next exercise on the video up the hill. Good Luck!

Jackie Come Lately by Heavy Come Heathens

Sunday, August 29th, 2010  
Posted by Megan as High Intensity Training

This combination exercise can be done with one or two dumbbells. You do the exercise for one minute then rest one minute and repeat five times.

Start with the dumbbell on the ground in front of you and squat down not letting your knees go over your toes. Then pick it up and slowly push it overhead without locking out your arms. Then lower the weight until it is back down where it started and kick your feet back until you are in push-up form (burpee), do one push-up with your elbows facing out away from your sides. Jump back to your beginning squat position and repeat as many times as you can until one minute is up.

Bad Reputation by The Hit Girls

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