HIIT em up 💪🏽
How do you build strength, power and burn shit loads of calories ALL at the same time...?🤔 High Intensity Interval Training! Alright it’s no secret what HIIT is, it’s calorie burning & endurance building gold, allowing you to get a quick, efficient and mostly effective work out. In conjunction with heavier weight based days and some low intensity steady state cardio, it’s the best thing for shifting stubborn fat as you resculpt ya bodies 🏋🏽♀️
This was a little all body HIIT session from today. I did 30seconds on and off (building up to 45s & if you’re really advanced - 60s) focusing on power, hence the incorporation of box jumps and a modified squat jump into burpee (great for lower body power and some core) and two slam ball variations - projecting both overhead and down (for building power in the upper body). Also great for speed, mobility and precision, the combination of these exercises ensures the whole body is working , as opposed to just one or two muscle groups AND that you’re continuing to tone and build for your all important muscles. -
So if you like feeling as if you’re close to death after a workout, this is the one for you 😂 Give it a go! -
#ggnizer#doğakampı#relaxing#highintensity#bootcamp#eatclean#mobility#stability#strength Günümüz çağında giderek artan hareketsiz yaşam, teknolojinin ilerlemesiyle birlikte oturduğumuz yerden her işimizi halledebilme, giderek artan telefon ve tablet kullanımlarından kaynaklı artan kas dengesizlikleri, kuvvet kayıpları, yanlış hareket etmeden kaynaklı, mekanik bozulmalar, iş ortamında dikkat edilmesi gereken oturma ve çalışma pozisyonları, en etkili 6 karin egzersizleri, beslenmeyle ilgili sıkça bilinen yanlışlar, hazirlanisi kolay ve lezzetli yemek tarifleri, yaşamınızdaki iş stresi, kendinizi mutsuz hissettiğinizde neler yapabileceğinize dair herşey bu kampta mevcut. Benimde içinde bulunduğum bu kamptaki diğer arkadaşlarım; sağlıklı beslenme önerileriyle @fitnots , kendi vucudunuzu keşfetmenize yardımcı olacak @yontemfly hocamız ile birlikte hepimiz 30 Ağustos 2 Eylül tarihleri arasında sizleri de aramızda görmek isteriz. Hadi hemen iletişime geç bu kampı kaçırma. Sınırlı kontenjan icin acele et. 👊👊
✖️6 WAYS TO GET MORE OUT OF YOUR HIIT CARDIO.✖️
1️⃣ It’s a SHORT burst activity, so going above 20 sec, realistically, is starting to go out of the true high intensity range. In fact some would argue that going above 10-15 sec is, but I think 20-30 sec still has its application. But doing a minute long interval and claiming it’s high intensity, is false. Believe it or not, more is not always better. Shorter intervals, push harder.
2️⃣ It’s ok to rest! Real HIIT has a longer rest interval than work interval because the goal is to recover so you can actually go hard on the short burst again. So choose intervals like: 10/50, 15/45, 20/40, or 30/90.
3️⃣ It’s taxing. Just because it’s cardio doesn’t mean you can easily recover from it, you need to treat it like a lifting session because your CNS will get taxed from it. In other words, don’t over do this and instead - blend it with LISS to optimize recovery👇
4️⃣ It’s not superior to LISS cardio, it just has different benefits and applications. Both are valuable, both burn fat/calories, and both should be used together in a solid coaching program. The difference is the recoverability of LISS is by far easier than HIIT, which is why I’ll typically recommend👇
5️⃣ Utilize HIIT as a finisher instead of a stand alone session (opinion and experience). If you’re lifting 4x a week, why throw HIIT between those and keep your CNS in sympathetic drive all week? That’s asking for cortisol issues. Instead, use HIIT as a finisher and LISS as active recovery between sessions.
6️⃣ Use non-eccentric loading movements (use exercises that don’t require a “negative” in them). Things like sled pulls/pushes, hill sprints, KB swings, assault bike, etc... these things have very little, if any, eccentric loading. Because of that, they’re easier to recover from. You’re already trying to recover from your lifting days, so make sure your cardio doesn’t add to the recovery load if it doesn’t have too.
📲 Individualized Coaching
There is a common misconception in the fitness industry that intensity drives results. While there are several definitions of intensity based on the context of the situation, most people who are using that word are referring to “maximum effort or fatigue.” In this context they are advising that fatigue is this goal of training. This leads people to believe that they should celebrate training that leaves them writhing on the ground in a big ball of sweat.
This dogma is particularly common in the CrossFit, bootcamp, and HIIT methods of training, which are exceedingly popular in today’s “no pain, no gain” fitness culture. While intensity is an important variable to manipulate, focusing every training session on achieving maximum fatigue leads to unsustainable training, loss of motivation, and increased risk for injury over time.
Conversely when quality of movement, consistency, and submaximal efforts are prioritized, your goals become much more achievable, while simultaneously lowering your risk. We know that increased volume over time leads to improvements in all things fitness. One thing that CrossFit ideology got right was that increasing work capacity over time is a direct reflection of increased fitness over time. Unfortunately CrossFit added maximum intensity to their paradigm of increased volume over time, leading people to focus on high intensity instead of consistency.
Increased volume and work capacity is achieved over many years, not 12 week training cycles. Imagine how many more training sessions you can accomplish in a year if maximum fatigue was not your primary goal. Imagine how much lower your risk of injury would be if you consistently operate between 70-90% of intensity for most of your training sessions. Imagine how much faster you can recover when you are training submaximally most of the time, and maximum intensity is no longer the primary training goal of EACH session.
Consistency matters more than intensity. Learn to pick and choose your moments to express your maximum effort wisely, and you’ll see marked improvements in your fitness, recovery, and injury risk.
Tag someone who needs to hear this
YOU ARE NOT AVERAGE, STOP SETTLING FOR LESS - READ FOR ONLINE COACHING 4 WEEK GIVEAWAY 👇
Who wants a chance to work with me for four weeks for free? Click the link in @ncolemanfitness bio and apply for your spot. When answering “why do you want to train with me?” Answer “4 week free trial”. Will look over everyone Monday, accepting applicants for this giveaway until Sunday 7/22
Hope everyone has a good weekend!
Just couldn’t help myself today! All dem toys up at @crossfitglasgow had to be used!
First visited this box nearly 6 years ago! Want an amazing journey they have been and and great to see it grow and keep getting stronger!
Istezanje je jedna od onih stvari koju 90% ljudi ne radi uopšte i 99% ljudi radi fušerski i kako ne treba, ja sam u ovoj drugoj grupi lično i svaki dan sam bliže da se prevagnem u onih 1% koji imaju rutinu istezanja i rade kad i kako treba. Zašto treba raditi istezanje? Na ovo pitanje skoro da i ne treba odgovarati, čak i ljudi koji ne treniraju bi imali benefite od istezanja mišićnih VLAKANA I TETIVA, samo im ime kaže da su vlaknaste strukture, znači da su sklone promenama dužine i ako su prolongirani period skrećene posredatvom sedenja, ili vežbanja sa tegovima, treba ih vratiti u normalno ili blago izduženo stanje. Kako raditi istezanje? Treba naći rutinu istezanja koja je pogodna za vas, ali generalno, noge su najpodložnije za to, ali mogu i ruke i mišići leđa, spoj grudi sa ramenom, sve su to partije koje treba imati u vidu da se istegnu bar jednom dnevno. Kod istezanja je bitno da se radi često, na to najbolje reaguje, oko 20-30 sekundi zadržaji za svaku grupu mišića. Najbitnije je istezati kad su mišići hladni, znači ujutru i posle dugo sedenja itd. Posle treninga istezanje mišića koji je rađen ima ulogu da mu malo popravi oporavak i protok nutrijenata. Pre treninga ne treba raditi istezanje već dinamičko zagrevanje jer istezanje može da utiče loše na snagu mišića. Uglavnom, nađe se dobra rutina i primenjuje od 1-5x dnevno i tako neki period i popraviće se istegljivost relativno brzo! 😎
AKO STE ZAINTERESOVANI ZA ONLINE ILI PERSONALNI CAOCHING, u DM. 😃
Our BARRE program director is a powerhouse of different talents, but you’ll find her teaching her heart out at the barre, spinning, or HIIT. If you’ve taken her classes then you know she believes the most powerful way to teach is with positive motivation, breaking down barriers and allowing people to see the beauty of their bodies and appreciate how strong they actually are👊🏻 Check out stories for more & her favorite exercise in this month’s BARRE routine.
Do you have any questions for this barre babe? Comment down below!👇🏻
Yes, I love the color aqua and matching. Why do you ask? 🤷🏻♀️ Little change of scenery since I worked out at the “office” yesterday because I had an appointment right after. Workouts don’t have to be long! Sure, there’s workouts that are better with more rest; heavy strength training is a great example. But only having 30 minutes to workout, isn’t a reason to skip it all together! Choose some high intensity exercises, keep the rest time short, and reap the benefits in half the time. I also used a weight vest for this one! •
One of yesterday’s circuits:
10 Plank Knee Drives, each leg
20 Jump Squats
150 Jump Rope -not shown-
Repeat 5x for time. •