Posts Tagged ‘HIIT’

Kettlebells + Weightvest = Killer !!!

Yes I convinced the gym instructor at my gym some months ago to buy some KB’s.

Coz they ain’t cheap – right ? I used them a bit but found it a little lame. Well having got my new weight vest it seemed the KB’s may be a good combination.

Some barbell work is inconvenient with a vest (like bench press) – dead lifts are excellent though.

Same with machines – its not quite what the vest was designed for.

Kettlebells’s and the weight vest give the most killer intense workout you can imagine. Throw in some dead lifts and barbell curls and you will be sore the next day.

I like to use my vest for 3 hours at a stretch. Normally this will include a weights workout and a good long walk.

kettlebells

kettlebell weight vest workout

THIS IS NOT ME (I’m handsome) LOL

Image from : http://swingsnatch.blogspot.com/

Really training with Kettlebells alone is lame – once you have hit them with a vest there is no turning back.

Weight vests are serious kit – DO NOT RUSH !!!

Be very careful to break in to using a vest – no plyometrics for the first 3 months. No running or jumping for the first 3 months.

You want your hips, spine & knees to slowly adapt to the added weight. Do stretches and joint strengthening to adapt to the vest. After some weeks you can slowly add more movement oriented exercise.

Weight training and walking are fine for the beginning as are low impact calisthenics like push ups and pull ups.

After time you can add weight and plyometric moves.

Do More Work in each Workout

Today I am modifying my workouts with some advice from a couple of sources. I recently got hold of a book from human kinetics called target bodybuilding.

This book shows MRI scans of muscles immediately after certain exercises so you can see exactly what exercises stimulate what muscle groups. Some times the results are quite different from what you would expect.

For example to specialize on my upper arms I should do curls with an arm blaster, and weighted dips for triceps. Those two exercises hammer all of the upper arm muscles.

target bodybuilding

The other change I am making is to increase the work done per workout. Essentially this means using exercises that expend more energy to perform according to the laws of physics.

An example is doing squat instead of leg press, or deadlift instead of leg curl for hamstrings. Clean and jerk, bench press with free weights. Multi joint exercises with free weights that have a greater range of motion are recommended.

The result is a more intense workout that uses more energy. More info can be found in the “truth about abs” ebook advertised on this site. Basically the ebook recommends high intensity training rather than cardio and shaping style workouts.

1.5 mile run update

My average time on the 1.5 mile run is now 9 minutes 30 seconds. That’s pretty darn good. No sign of the calf problems I was having either.

So how at 40 yrs and 100 kg did I take my time to 9.5 from 12.45 ? Well I recommend HIIT and hypoxic training. I like to do my HIIT on the rowing machine. 15 – 20 minutes max and use that as my pre-workout warmup. Basically the more you put into it the more you get out of it. I also do it instinctively or intuitively rather than timing everything exactly.

As for Hypoxic training it definitely is a very effective method for increasing VO2max and lung capacity but it has to be done in the correct way. For example research studies have shown high altitude training to be ineffective at improving sea level performance.

But I did not say I recommend “High Altitude” training.

What I recommend is short duration hypoxic training at low altitude. So the hypoxia only lasts 20-60 seconds. Its done in intervals and not even necessarily under exercise conditions. You can train your lungs and circulatory system in this way even by simply breathing into a plastic bag for short infrequent intervals. Just be careful not to overdo it and induce dizziness or faintness.

You want to stop just before it quite gets to that. This method is also known as carotid masking as it increases the diameter of the carotid artery to the brain.

This kind of training is familiar to free divers and such, you will find its good to relax your muscles while doing the carotid masking.

Hypoxic sprints can also be performed while swimming both surface and under water.

This brings me to my final recommendation which is the Navy Seals training program by stew smith – this is an incredibly tough training program. I will be following it for the next couple of months and have done it in the past too. After that I intent to try stew’s maximum fitness program which I have not done before – that’s a 52 week cross training program.

Heres’s the link to stew’s site: http://www.stewsmith.com/catalog.htm

High Intensity Interval Training

I am still planning on my marathon run. But over the last few weeks I have been doing HIIT training. This involves 30 seconds of super intense activity followed by 30 seconds of moderate activity – you continue this without rest for 15 minutes.

The beauty is you can do it with any form of exercise. My first HIIT workout I used the rowing machine for 15 minutes then the grinder for another 15. So it was 30 minutes in total then I did some abdominal work and some stretches.

Because HIIT workouts are so short you can still do your regular weights too – which I am.

High Intensity Interval Training has beed proven in scientific studies to be highly effective in combating stubborn abdominal fat. It is also more effective than traditional long slow aerobics at burning fat and speeding up the metabolism.

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