A friend the other day was saying that the room where classes are held at his gym is too small for sprints. I have the same issue and there's an easy solution -- create more space.
The way to do that is by using angles and setting up markers. For instance, tonight I put a pylon against one wall probably five yards from one end of the room, another on the other side of the room a few more yards from the back wall and a third at the far end in a corner. Then I stood in the corner and sprinted to the first pylon, then ran across the room the second and then back across the room to the third, before making my way back.
So no, I wasn't able to run flat out but by running from side to side, basically, I was able to increase the space. I also was able to stop and start, which is something that happens in most sports and thus is good for you to know how to do.
Finally, a setup like this give you the ability to do multi-directional work. You can sprint ahead, shuffle to the side and back peddle, so that you move the way you do in real life. (We never simply move forward.)
Showing posts with label interval training. Show all posts
Showing posts with label interval training. Show all posts
Thursday, January 29, 2009
Tuesday, October 28, 2008
Please Limit Your Usage
That's what a sign in the cardio area of my gym says -- please limit your usage. The idea, of course, is that so many people want to get on those elliptical machines and treadmills that you need to limit the time you spend on them.
But I know how to limit your usage -- do something else. People spend far too much time on those machines, and get too few results. There are times when it seems like the same people are on them when I start and finish my workout, which includes cardio.
Here was my cardio tonight: one-arm dumbbell snatches, four per arm; five box jumps; 10 ice skaters (jumping side to side quickly as if you're skating); eight burpees; and five medicine ball throw-downs (raise it over your head and using your core throw it straight down).
Run through eight sets, each of which took about a minute, with 30 seconds of rest between each one, and I was done. In other words, no time at all. And I promise you I worked harder than anyone on any of those machines.
But I know how to limit your usage -- do something else. People spend far too much time on those machines, and get too few results. There are times when it seems like the same people are on them when I start and finish my workout, which includes cardio.
Here was my cardio tonight: one-arm dumbbell snatches, four per arm; five box jumps; 10 ice skaters (jumping side to side quickly as if you're skating); eight burpees; and five medicine ball throw-downs (raise it over your head and using your core throw it straight down).
Run through eight sets, each of which took about a minute, with 30 seconds of rest between each one, and I was done. In other words, no time at all. And I promise you I worked harder than anyone on any of those machines.
Monday, October 6, 2008
Doing More With Less
Since I get bored fairly easily with various parts of my workout, I always try to come up with things to shake it up. So when the mere thought of coming up with yet another interval plan for the yoga studio at my gym seemed boring, I decided to see what I could do in rest of the gym. And I wanted to do it with the least amount of space possible, simply for the challenge.
So over my last couple of workouts, here's what I did:
Interval workout No. 1: quick steps on a low aerobics step (putting each toe on the step one after another as quickly as possible, 10 each foot); lateral jumps on a bench (jump sideways onto a bench, quickly off of it, then back on it sideways, four times back and forth); 10 mountain climbers; five times simply jumping onto the bench.
Each set took 30 to 45 seconds.
Interval workout No. 2: I started in the pushup position and popped up quickly to my feet, just like I do on a surfboard; then fast step ups on a stool about a foot high, eight each foot; then the lateral jumps; then I grabbed a heavy medicine ball, raised it over my head and quickly slammed it down to the floor, mainly using my core to propel to movement.
That one took about 45 seconds.
Run through eight of those with a minute or so rest between each and you've got a great interval workout.
Plus, each one was done in a tiny amount of space, proving that you can workout just about anywhere. And here's the other thing -- at the end of each interval, I had a hard time catching my breath.
So over my last couple of workouts, here's what I did:
Interval workout No. 1: quick steps on a low aerobics step (putting each toe on the step one after another as quickly as possible, 10 each foot); lateral jumps on a bench (jump sideways onto a bench, quickly off of it, then back on it sideways, four times back and forth); 10 mountain climbers; five times simply jumping onto the bench.
Each set took 30 to 45 seconds.
Interval workout No. 2: I started in the pushup position and popped up quickly to my feet, just like I do on a surfboard; then fast step ups on a stool about a foot high, eight each foot; then the lateral jumps; then I grabbed a heavy medicine ball, raised it over my head and quickly slammed it down to the floor, mainly using my core to propel to movement.
That one took about 45 seconds.
Run through eight of those with a minute or so rest between each and you've got a great interval workout.
Plus, each one was done in a tiny amount of space, proving that you can workout just about anywhere. And here's the other thing -- at the end of each interval, I had a hard time catching my breath.
Sunday, September 7, 2008
More Than One Direction
As I did my intervals today, doing everything from side shuffles to back-peddles with quick starts and stops, I thought a bit about how so many people go in one direction -- forward.
They never move in the other planes of motion, and in everyday life, we do move in those planes. Plus, we stop and start, instead of going in one direction for a long time (think nearly any endurance training or simply jogging for 30 minutes).
That's why I love the way I train (and I better since I spend a fair amount of time doing it). I'm preparing myself to be able to do so many different things, and for my body to move in so many different ways.
I recently read a nice blog post that tackled the subject. Give it a read.
They never move in the other planes of motion, and in everyday life, we do move in those planes. Plus, we stop and start, instead of going in one direction for a long time (think nearly any endurance training or simply jogging for 30 minutes).
That's why I love the way I train (and I better since I spend a fair amount of time doing it). I'm preparing myself to be able to do so many different things, and for my body to move in so many different ways.
I recently read a nice blog post that tackled the subject. Give it a read.
Saturday, May 31, 2008
The Great Thing About Intervals, Part 2
For anyone who still has doubts (I don't), the new Men's Health has an article that explains in nice detail why intervals work.
Sunday, May 18, 2008
The Great Thing About Intervals
OK, there are many great things about intervals, chief among them what they do for your health. But super-trainer Craig Ballantyne points to another good thing about them -- you can do them in so many different ways, which means you'll never run out of options.
Monday, April 7, 2008
A Perfect Example of the Ideal Workout
Jessica Biel is a celebrity who's serious about fitness.
If you saw her in "Blade: Trinity," you saw a sculpted body that still was incredibly feminine. Why is she in such great shape? Because she sticks with basic moves, moves such as chin-ups, and uses intervals for her cardio.
Super-trainer Josh Hillis has a rundown of her workout here.
If you saw her in "Blade: Trinity," you saw a sculpted body that still was incredibly feminine. Why is she in such great shape? Because she sticks with basic moves, moves such as chin-ups, and uses intervals for her cardio.
Super-trainer Josh Hillis has a rundown of her workout here.
Friday, February 8, 2008
Why Weights are Good for Women
Super-trainer Alwyn Cosgrove is getting more attention for his new book "The New Rules of Lifting for Women," which he co-wrote with Lou Schuler and Cassandra Forsythe. I wrote about the book recently.
Now, a good friend just wrote about the book over at her U.S. News and World Report blog On Fitness. Katie offers a great rundown of the key points in Alwyn's book.
Now, a good friend just wrote about the book over at her U.S. News and World Report blog On Fitness. Katie offers a great rundown of the key points in Alwyn's book.
Thursday, January 31, 2008
A Different Approach to Intervals
Because I was even more pressed for time than usual tonight, I tried Tabata intervals for my cardio session after lifting. Tabata intervals involve about four minutes of work. Yep, four minutes.
The idea stems from studies by Dr. Izumi Tabata in Japan, who found that eight sets of 20 seconds of intense work, each followed by 10 seconds of rest, boosted aerobic capacity and metabolism. It did it by doing multi-directional work, sprinting to one cone, side sliding to the next, backpeddling to another and so forth. And yes, I was winded.
It certainly was shorter than my usual 45 seconds to one minute intervals with a minute of rest. Give it a try.
The idea stems from studies by Dr. Izumi Tabata in Japan, who found that eight sets of 20 seconds of intense work, each followed by 10 seconds of rest, boosted aerobic capacity and metabolism. It did it by doing multi-directional work, sprinting to one cone, side sliding to the next, backpeddling to another and so forth. And yes, I was winded.
It certainly was shorter than my usual 45 seconds to one minute intervals with a minute of rest. Give it a try.
Sunday, January 27, 2008
Standing Out in a Crowd
At least one day a week I use the Versaclimber for intervals. It's a rarely used piece of equipment sitting among the treadmills and ellipticals Every time I climb on it, people doing their 30 minutes of cardio give me looks.
Of course I'm done long before any of them. The Versaclimber gives me an incredible workout. It's hard. Really hard. After each one-minute interval, I climb down out of breath. But it's also an incredibly efficient workout, much more so than anyone around me. So they can look all they want, because doing what everyone else is doing at the gym rarely makes sense.
Of course I'm done long before any of them. The Versaclimber gives me an incredible workout. It's hard. Really hard. After each one-minute interval, I climb down out of breath. But it's also an incredibly efficient workout, much more so than anyone around me. So they can look all they want, because doing what everyone else is doing at the gym rarely makes sense.
Sunday, January 20, 2008
Make Getting Fit Fun
Every time I see the treadmills and elliptical trainers full at the gym I think to myself about the time all these people are wasting. They're on these machines for at least 30 minutes, while I finish my cardio workout in less than 20 thanks to intervals.
Now I clearly believe that my version of cardio is healthier than what they're doing but much of what I do has another advantage -- it's more fun. When I go into the empty yoga studio and throw six medicine balls to various parts of the room and then sprint to them and bring them back, I not only am getting a great workout but also I am basically playing a game. Every other drill I come up with has some game aspect to it as well. In other words, it makes my cardio fun, which I can't imagine can be said for all those souls on the treadmills watching TV.
Mark Sisson points out that there are even more adventurous ways to get and stay fit. My favorite -- skateboarding, which I picked up again this past summer.
Now I clearly believe that my version of cardio is healthier than what they're doing but much of what I do has another advantage -- it's more fun. When I go into the empty yoga studio and throw six medicine balls to various parts of the room and then sprint to them and bring them back, I not only am getting a great workout but also I am basically playing a game. Every other drill I come up with has some game aspect to it as well. In other words, it makes my cardio fun, which I can't imagine can be said for all those souls on the treadmills watching TV.
Mark Sisson points out that there are even more adventurous ways to get and stay fit. My favorite -- skateboarding, which I picked up again this past summer.
Saturday, January 19, 2008
Why Endurance Training Isn't for Me
I once loved running long distances. But when I began to learn about interval training, and started to see the many benefits of it, I gave up on those long runs.
Now, there's increasing evidence that endurance training isn't that good for us. Here's a great piece on the issue from Mark Sisson.
For me, it's easy to see the benefits. Since I turned to intervals, my body fat has fallen while my weight has remained the same, meaning I've added muscle thanks to my continued resistance training.
Now, there's increasing evidence that endurance training isn't that good for us. Here's a great piece on the issue from Mark Sisson.
For me, it's easy to see the benefits. Since I turned to intervals, my body fat has fallen while my weight has remained the same, meaning I've added muscle thanks to my continued resistance training.
Thursday, November 8, 2007
The Scoop on Interval Training
Super trainer Craig Ballantyne explains how interval training works awfully well in the video below.
Sunday, November 4, 2007
No Marathons for Me
I passed one New York Marathon finisher after another today as I walked back to my apartment. The finish line is near where I live. I was coming from the other direction -- the garage where I'd just parked after a day of surfing. I have great respect for what they all did. I just don't want to do it.
There was a time where I did some distance running, a fair amount of it. But I have to say that I feel healthier since I switched to intervals for cardio. I've become a believer that endurance running breaks the body down in some not so good ways, something shared by trainers such as Craig Ballantyne.
Of course plenty of people disagree and love distance running and cycling and of course they're healthier than those who sit on the sofa. But it's just not for me anymore.
There was a time where I did some distance running, a fair amount of it. But I have to say that I feel healthier since I switched to intervals for cardio. I've become a believer that endurance running breaks the body down in some not so good ways, something shared by trainers such as Craig Ballantyne.
Of course plenty of people disagree and love distance running and cycling and of course they're healthier than those who sit on the sofa. But it's just not for me anymore.
Friday, November 2, 2007
A 43-Year-Old Quarterback's Workout
I recently wrote about Vinny Testaverde not only starting a game for Carolina but also winning it. Now, Sports Illustrated has a breakdown on the workout that keeps him ready to play.
Here are the basics (SI didn't put them online so I had to pull them from the magazine):
Ten-to-15-yard sprints. On flat and uphill surfaces Testaverde runs while wearing a harness attached to his trainer to create resistance. Near the end of each sprint, his trainer unhooks the harness, forcing the QB to adjust abruptly to no resistance.
In four feet of water, Testaverde runs for 10 minutes doing a series of techniques, including high kicks (knees raised to waist level) and butt kicks (heels kicked back toward buttocks rapidly). The water minimizes impact and creates resistance.
Testaverde runs through the squares of a 10-foot agility ladder -- essentially a rope ladder lying on the grass -- using a variety of shuffling foot patterns. It hones coordination and footwork.
Using a two-foot rubber band with a handle on each end, Testaverde holds one side, his trainer the other. They face each other with the band taunt and Testaverde, arms forward, continually switches his grip on the band from left to right. This works the core; Testaverde does it standing on a balance disk to build his lower body.
What can we learn from this since we're not pro quarterbacks? Plenty. You can pull pieces from it for you workouts and you'll find yourself getting fitter faster. For instance, the water workout easily translates to any of us. So does the agility ladder, or just trying to use different footwork than simply going forwards all the time. And of course sprints are great. If you want to add resistance, simply buy a weight vest or parachute.
Here are the basics (SI didn't put them online so I had to pull them from the magazine):
Ten-to-15-yard sprints. On flat and uphill surfaces Testaverde runs while wearing a harness attached to his trainer to create resistance. Near the end of each sprint, his trainer unhooks the harness, forcing the QB to adjust abruptly to no resistance.
In four feet of water, Testaverde runs for 10 minutes doing a series of techniques, including high kicks (knees raised to waist level) and butt kicks (heels kicked back toward buttocks rapidly). The water minimizes impact and creates resistance.
Testaverde runs through the squares of a 10-foot agility ladder -- essentially a rope ladder lying on the grass -- using a variety of shuffling foot patterns. It hones coordination and footwork.
Using a two-foot rubber band with a handle on each end, Testaverde holds one side, his trainer the other. They face each other with the band taunt and Testaverde, arms forward, continually switches his grip on the band from left to right. This works the core; Testaverde does it standing on a balance disk to build his lower body.
What can we learn from this since we're not pro quarterbacks? Plenty. You can pull pieces from it for you workouts and you'll find yourself getting fitter faster. For instance, the water workout easily translates to any of us. So does the agility ladder, or just trying to use different footwork than simply going forwards all the time. And of course sprints are great. If you want to add resistance, simply buy a weight vest or parachute.
Wednesday, October 31, 2007
The Power of Kettlebells
I got lucky at the gym today. A kettlebell was left out. They keep them locked up for some silly reason. So I quickly put it somewhere it was less likely to be found by the staff and finished lifting. I had plans for it.
When I went into the yoga studio to do my intervals, I grabbed it. Here's what I did. I put it at one end of the room, sprinted to it, picked it up and did walking kettlebells swings to the other end, then did side slides (just going sideways by pushing off with my trailing leg) down and back, and then picked the kettlebell up again and did the walking swing backwards. It was hard but good.
Kettlebells are a great way to work out, either as resistance training or as a way to juice your intervals. You can even buy a couple and easily use them at home. There are tons of resources online with ideas for how to use them.
Here's a nice video that demonstrates the walking kettlebell swing.
When I went into the yoga studio to do my intervals, I grabbed it. Here's what I did. I put it at one end of the room, sprinted to it, picked it up and did walking kettlebells swings to the other end, then did side slides (just going sideways by pushing off with my trailing leg) down and back, and then picked the kettlebell up again and did the walking swing backwards. It was hard but good.
Kettlebells are a great way to work out, either as resistance training or as a way to juice your intervals. You can even buy a couple and easily use them at home. There are tons of resources online with ideas for how to use them.
Here's a nice video that demonstrates the walking kettlebell swing.
Friday, October 26, 2007
The Benefits of Small Victories
There are moments during workouts when you do something just a little better than before. You know them. Maybe you do one more rep than you've ever done before. Maybe you lift a little more. Maybe you sprint five seconds longer.
Whatever it is, never let one simply pass by. Realize what you've done. Congratulate yourself. And let the victory spur you ahead.
Today when I was jumping rope between intervals I successfully performed the criss-cross. Now, I've done this before but usually I think about it too much and wildly exaggerate the movement. I didn't today and when I realized what I'd done, it gave me a little extra boost for the rest of my interval training.
Whatever it is, never let one simply pass by. Realize what you've done. Congratulate yourself. And let the victory spur you ahead.
Today when I was jumping rope between intervals I successfully performed the criss-cross. Now, I've done this before but usually I think about it too much and wildly exaggerate the movement. I didn't today and when I realized what I'd done, it gave me a little extra boost for the rest of my interval training.
Thursday, October 18, 2007
The More Resources, The Better
I stumbled upon a decent training Web site, Stack.com, which says it's for athletes, by athletes. The site has a few problems. For instance, clicking on Stack Widgets gets you nothing.
But it also has some nice workouts and videos. One example is this from the Cornell lacrosse team, which I'm planning to use today (possibly with some modifications) as my intervals training session.
But it also has some nice workouts and videos. One example is this from the Cornell lacrosse team, which I'm planning to use today (possibly with some modifications) as my intervals training session.
Tuesday, September 11, 2007
Your Core Asset
Right as my feet hit the board I realized I had a problem -- I was off balance. I'd fallen on an earlier wave, so I was determined not to let it happen again. What kept me up? My core.
This happened during a four- or five-hour surfing session yesterday. (Hey, I'm unemployed, so I can surf on a Monday.) The waves had some size to them, anywhere from waist to shoulder high, courtesy of a tropical storm off the North Carolina coast that pushed a swell toward Long Island. And I'm still getting accustomed to my relatively new board, which is just 6'4".
So after falling earlier because I was off balance, I quickly realized on this one wave it was going to happen again. So I braced my core and lowered my center of gravity. The next thing I knew I was stable and surfing down the face of the wave. I'm convinced that if I hadn't done so much core work over the past few months I would've fallen again.
Remember that a strong core helps with everyday activities, too. It's vital, especially as we age (who wants to slump into old age?).
This happened during a four- or five-hour surfing session yesterday. (Hey, I'm unemployed, so I can surf on a Monday.) The waves had some size to them, anywhere from waist to shoulder high, courtesy of a tropical storm off the North Carolina coast that pushed a swell toward Long Island. And I'm still getting accustomed to my relatively new board, which is just 6'4".
So after falling earlier because I was off balance, I quickly realized on this one wave it was going to happen again. So I braced my core and lowered my center of gravity. The next thing I knew I was stable and surfing down the face of the wave. I'm convinced that if I hadn't done so much core work over the past few months I would've fallen again.
Remember that a strong core helps with everyday activities, too. It's vital, especially as we age (who wants to slump into old age?).
Wednesday, March 7, 2007
The Science Behind Interval Training
While doing a little studying today on how the muscles get energy I came across an interesting article on interval training, which includes its history and why it can make you fitter.
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