Knowledge is Power
Interval training is a great way to push your body without overdoing it. For example, rather than jogging for 10 minutes (which would be more steady state endurance training), try warming up, then running faster than usual for 2 minutes, then walk for 1, then run again for 2 minutes, then walk for 1, etc., until you get your 10 minutes of running in. This is classic interval training.
Allowing your heart rate to increase then decrease then increase again is where the magic really happens. This sudden hard effort puts your body through something similar that it would go through when it encounters an unexpected stressor in life. This is how interval training increases your body’s resistance to the negative effects of stress because it knows how to handle it from its previous training. Since you are able to catch your breath during the rest part of the interval, you can put more effort into the hard part of the workout, likely more than you would when you know you have long run ahead of you.
When you train hard, and put your body through that controlled stress, it prepares your body and mind for the stresses of life. Yes, it is uncomfortable, but overcoming that discomfort and being made stronger by it will build your resistance and make you more able to power through whatever life throws at you.
- Charity Bidegain, ACE CPT, Founder of Fit For Your Adventure
Check out my new videos series "Must Have" Exercises! These are the simple and effective exercises that I believe everyone should be using on a regular basis, and most definitely when you're starting out on a new fitness journey. Whether you are an experienced exerciser, or have never exercised before, these exercise progressions are for you. Learn them, use them, gain from them, forever.
See the entire playlist here: Must Have Exercises
Here is the one for Knee Strengthening:
Howdy y'all! All of my fitness videos have been moved to their very own Fit For Your Adventure YouTube channel! Subscribe to be informed of all new videos, and check out some of my oldest videos that are still just as tried and true! Here is a preview of 'Warrior'.
Greetings friends! I wanted to let you all know that my fitness videos have been moved from the Cinizar (my film production company) YouTube channel to their very own Fit For Your Adventure YouTube channel! I think this will make them easier to find and easier for y'all to keep track of when new ones are uploaded. Here is a preview for my very first full body workout, the Woodland Fairy Workout! Stay strong amigos!
Here's a sampling of Fit For Your Adventure videos!
This is a fun way to see how far fitness (and beauty) trends have come. Thank goodness for the 80s! :)
Following Fit For Your Adventure on Instagram is a fun way to get little snippets of fitness motivation! www.instagram.com/fitforyouradventure <3
Here is the preview for 'Wyoming Wildflower Workout. Find the full length, total body, low impact interval workout here.
I had fun pulling out some clips from my old skool workout 'Warrior'. Still fun and highly effective! :) Check it out on the videos page.
I loved this super fun and uplifting video of Derek trying something new and Nastia being awesome!
This article was written by Pete McCall and was originally published on www.acefitness.org.
Read the full article (complete with demonstration pictures) here:
If you're looking for a way to add a little fun and creativity to your workouts, consider adding jump rope intervals. A good jump rope is one of the best investments you can make in your own fitness because it is an extremely effective form of cardiorespiratory exercise and doesn't require much more than a little space, a timer and some creativity.
Humans burn about five calories to consume 1 liter of oxygen. This means that exercises that involve more muscles can increase the demand for oxygen, allowing you to expend more energy (burn more calories). Anyone who has swung a rope for more than 20 seconds knows that it's a great way to elevate your heart rate and burn calories.
If you’re still not convinced to try it, here are seven more reasons why you should consider jumping rope when looking for ways to change your existing fitness program:
1. Jumping rope can increase the elasticity and resiliency of lower-leg muscles, leading to a reduced risk of lower-leg injuries. Calf raises can strengthen the lower leg, but if the muscle tissue becomes too tight it could increase the risk of a number of lower-leg injuries including achilles tendon strain or plantar fasciitis. Jumping rope regularly strengthens the calf muscles and improves the elasticity of the surrounding tendons and fascia. To increase elasticity, try to land on the ball of the foot first, but let your heels go all of the way down to the ground.
2. Jumping rope can help improve your coordination. Jumping rope is a cyclic activity, which means you perform it for a steady, regular cadence. The steady cadence and rhythm of jumping rope can help improve the coordination between your eyes, feet and hands.
3. Jumping rope can help improve your cognitive function. This is because jumping rope involves learning new motor patterns, which improves the nervous system communication between your brain, wrists and lower leg muscles. This, in turn, helps to improve your overall cognitive function, which is an important benefit as we age.
4. Jumping rope can help increase the intensity of circuit-training workouts. Strength-training workouts that alternate between different muscle groups can increase heart rate and provide a cardiorespiratory benefit. Adding one or more jump-rope stations to a circuit is an easy way to increase the intensity of the overall workout. If you enjoy making your own exercise circuits, add two to three minutes of steady rope jumping at the end for an additional calorie-burning opportunity.
5. Jump ropes are extremely portable, which makes them an excellent option when traveling. Most modern business hotels provide guests with a basic workout room that features a few pieces of exercise equipment. That's the good news. The bad news is that the quality or condition of that equipment may be questionable at best and downright dangerous at worse. Don’t let an under-equipped workout room keep you from sticking with your workouts when you travel. If you pack a jump rope in your suitcase, even the most sparsely outfitted hotel fitness facility can provide you with the space for a sweat-filled jump-rope session.
6. The portability of jump ropes make them an excellent option for outdoor workouts at your favorite park or exercise course. Many city parks have pull-up bars and other outdoor exercise facilities. With a jump rope, you can get an awesome total-body workout by combining your favorite exercises on the available equipment with one- to three-minute jump rope intervals.
7. A jump ropes is the only piece of home cardio equipment you really need. And all you need for space is the ability to safely swing the rope without hitting any furniture or knick-knacks.
Invest in a Quality Jump Rope
If you are thinking about making jumping rope a component of your personal workout program it's a good idea to invest in a good, durable jump rope. Purchasing a jump rope is not a significant investment, but you should spend a little to invest in a rope that is easy to adjust and that uses ball bearings to connect the rope and the handle. Ropes with bearings tend to last a little longer than ropes that simply have the end knotted in the handle. The only other piece of equipment you need is a timer, which can easily be downloaded to a phone or tablet and used to set specific work-to-rest ratios.
The following jump-rope workout will give you a few ideas for how to add it to your existing exercise program. This workout can either be performed at the end of a strength-training session or as a stand-alone workout on cardio day.
Warm-upPerform multiplanar jumps by jumping in all three planes of motion. This helps prepare the muscles and connective tissues of your lower legs for the forces they will experience during the workout. Perform eight to 10 jumps, rest for 30 seconds, and perform two sets for each plane.
Split-leg Jumps (Sagittal Plane): Start with your right foot forward and left foot back. As you jump, move your left foot forward and right foot backward before landing.
Wide-to-narrow Jumps (Frontal Plane): Jump the feet out to shoulder-width apart and then directly under the hips.
External-to-internal Rotation Jumps (Transverse Plane): Jump up and rotate your right foot to point toward 2 o'clock and the left foot toward 10 o'clock when you land. As you jump back up, rotate the feet to point to 12 o'clock. To protect your knees, do not over rotate your feet and be sure to land with your knees slightly bent.
Charity Bidegain, ACE Certified Personal Trainer. Supporting all who live the mission of helping us all to live healthier, more fulfilled lives.