Just another WordPress site
Get Fit Blog
Stay ahead of the curve. In this blog you will find tips and tricks, advice and workouts to keep yourself ahead of the competition.
Complete these exercises in order- start with 10 reps of each exercise and work your way down to one rep of each exercise.
Power Clean @ ½ body weight, Back squat @ ¾ body weight, Bench press @3/4 body weight, Shoulder press @ 1/4 body weight
10x power cleans, 10 x squats, 10 x bench press, 10 x shoulder press
9 x power cleans, 9 x squats, 9 x bench press, 9 x shoulder press
8 x power cleans etc.
(continue all the way down to one rep of each)
4x through for time.
1km bike sprint (80-100 RPM)
20x air squats
20x box jumps
20x Russian twists
20x kettlebell swings
250 metre row
Do this exercise every other day in addition to cardio or strength training.
30 crunches
20 bicycle crunches
30 toe touches
20 reverse crunches
15 side plank hip lifts (R)
30 crunches on a bosu ball
15 side plank hip lifts (L)
40 Russian twists
30 bicycle crunches
15 swiss ball jack-knives
20 windshield wipers
15 crunches on a bosu ball
20 russian twists
Have you hit a plateau in your weight loss goals? Or have you been tirelessly spending an hour or so at the gym and not getting results? Maybe it’s time to up the intensity and include some High Intensity Interval Training (HIIT).
The name says it all, it’s intense; it will make your lungs burn, and you probably won’t be able to walk down a set of stairs or lift your arms to wash your hair after a good HIIT session.
But what is it exactly? Unlike steady state cardio (running on the treadmill for 10 minutes at 10km/h) HIIT is an advanced form of interval training with alternating periods of short intense anaerobic exercise with less-intense recovery periods or timed rest periods. This can use a combination of resistance and cardio exercises, or resistance or cardio exercises by itself.
So what’s the difference between running for 20 minutes on the treadmill to 20 minutes of HIIT? Steady state cardio only burns calories while you are performing it, while HIIT burns calories while you work plus the added calorie after-burn post workout. So in essence, your body will be burning calories for many hours afterwards!
Lose Weight, Not Muscle – build that perky butt while losing fat
Efficient – ideal for busy individuals
Healthier Heart – anaerobic exercise builds a stronger heart
A great example of this is the Tabata method, in which exercises are performed for 20 seconds with a timed rest period of 10 seconds; repeat eight times for a total of four minutes. Also CrossFit is another great example, especially workouts that require you to perform a number of exercises Every Minute On The Minute (EMOTM).
Want to know more? Come join me for a 10 minute complimentary HIIT session that will get your heart pumping and make you sweat! Email or call me to find out more.
PT Gizela Tahuri – Be happy. Stay strong. Lift heavy.
(P) 021 170 3296
(E) gizela.tahuri.pt@gmail.com
It’s time to super-charge your treadmill time! Treadmill workouts can be some of the most efficient, challenging, calorie-burning routines around. This is one of our favourites, give it a try!
|
Time |
Speed |
Incline |
|
1 min. |
10.5 km/h / 8.9 km/h / 7.2 km/h |
0% |
|
1 min. |
11.3 km/h / 9.7 km/h /8 km/h |
0% |
|
1 min. |
11.3 km/h / 9.7 km/h / 8 km/h |
3% |
|
1 min. |
12.1 km/h / 10.5 km/h / 8.9 km/h |
0% |
|
1 min. |
12.9 km/h / 11.3 km/h / 9.7 km/h |
0% |
|
2 min. |
14.5 km/h / 12.1 km/h / 10.5 km/h |
0% |
|
1 min. |
10.5 km/h / 8.9 km/h / 6.4 km/h |
6% |
|
1 min. |
11.3 km/h / 9.7 km/h / 7.2 km/h |
0% |
|
45 sec. |
16.1 km/h / 14.5 km/h / 9.7 km/h |
0% |
Go two times through, followed by resistance training (weights, bands, or calisthenics).
Keep an eye on your heart rate to make sure you’re getting the most out of your workout, but not pushing too hard. First, calculate your maximum heart rate, which is 220 minus your age. If you’re a beginner, shoot for 50% to 65% of your maximum heart rate; 60% to 75% for intermediate level; and 70% to 85% for experienced exercisers. Adjust the workout as necessary to keep your heart rate in these ranges.
Spotted at: www.webmd.com
Imagine completing your training in complete silence – Can you remember the last time you worked out without music?
The Asian Journal of Sports Medicine recently published a study in which 12 male athletes listened to music at 120-140 bpm during a 10 minute warm up, then completed a 30-second sprint on an indoor bike. Two days later, they performed the same test, without any music. Results concluded that although listening to music did not alter the heart rate noticeably, it increased the athletes peak power output!
Dr Paul. Spector of Pantheon Medicine attributed these results to music having “a profound effect on the nervous system.” He went on to explain that music is an essential component of exercise that “allows levels and duration of physical output that were not possible without the musical stimulus.”
Many of us cannot imagine our workouts without those playlists to back us up during exercise, but why not start sooner? Playing those tunes while you prep for your workout could provide that X-factor you are missing to take it to the next level!
The Asian Journal of Sports Medicine