We are creatures of routine. We are scared to step out of our comfort zone and push our limits. Many people get on their treadmill, set it at 4.2 and 6% incline and walk away for an hour, run for 60 minutes at a 9minute mile pace, or cycle constantly for 60 minutes. BUT if we go into uncomfortable territory when it comes to exercise...great things just might happen. I have been learning about the benefits of pushing anaerobic limits and high intensity training. As an avid endurance girl....I am not the biggest fans of sprits and all that jazz...but I do believe in pushing your body to reach new levels and see results. Here are some of the major benefits of doing all out, high intensity training...
1. Metabolism boost after exercise
2. Glycogen (Carbohydrate stores) are depleted rapidly, so fat is more readily utilized as a fuel source
3. Fat metabolism increases GREATLY during recovery after high intensity exercise. Therefore you are using FAT as your primary source of energy!
What qualifies as high intensity?
-Usually above 75% of your predicted heart rate maximum. Heart rate max. is 220- your age.
Try these High Intensity Moves to shock your body out of the ordinary:
- 30 seconds Burpees as fast as you can, then 30 seconds recovery
- Push- Pull Exercises (ex. Pull-sled pull, pull up) (ex. Push-weighted dip, push-up)
- High Intensity Sprinting (400m run)
- High Intensity Intervals on bike (30 seconds as hard as possible, 30 seconds recovery) *make sure to have enough resistance on the bike to keep your buttox from bouncing when sprinting
- Box Jump/ Jump squats- **One of the BEST ways to build power
- Medicine ball throws: find an open area throwing med. ball down as hard as can, squatting and thrusting when doing so
- Medicine Ball Wall Shots: find a wall, squat and toss ball high on wall, squatting and catching when it falls. It should be a arch, like throwing it in a basketball hoop.
- Mountain Climbers, skiers: in plank running knees into chest as fast as possible, 30 seconds on 30 seconds off.
Here are some ideas! High intensity is KEY in improving power, performance and strength in fitness. Please let me know how it goes!
Below are some pictures of what some of the exercises look like.
Below are some pictures of what some of the exercises look like.
Finally, I am sorry I have been MIA. School has been CRAZY but I am back for awhile! Hope you are all staying FIT AND HAPPY! :)
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| Medicine Ball Throw |
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| Mountain Climber |
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| Box Jump |
intense exercise choices Charlotte! We can do these (box jumping???? in my case)
ReplyDeleteLove ya Donna