Tag Archives: workout

Your New Workout: Interval Training

by on April 23, 2015

interval training pjcc

by Torre Pusey, PJCC Personal Trainer

Ready to take your workout to the next level? Want to burn more calories, burn more fat, see faster results, and be constantly challenged? Consider Interval Training.
Often referred to as HIIT, High Intensity Interval Training has become a powerful tool for the everyday gym user. HIIT workouts evolve around a simple concept: alternating bursts of intense activity with intervals of lighter training, such as taking a brisk walk injected with quick jogs.
HIIT workouts can be done anywhere and at any time. It isn’t necessarily about the exercise, the equipment, or the location. Just like the name suggests, the intensity must be high to receive the benefit. In other words, you have to be willing to work harder than usual and get a bit uncomfortable, but the payoff is worth it.

Benefits of HIIT
The majority of HIIT workouts are less than 30 minutes and, if done three times a week, can produce amazing results. Additional benefits include:

  • Improved aerobic capacity
  • No need for special equipment
  • Increased metabolism
  • Lose weight, not muscle

Before trying any new exercise routine, remember that it’s always best to first check with your health care provider.

Your HIIT Workout
A Basic HIIT plan usually includes four levels with a rotation of heavy exercise and recovery (resting). HIIT workouts don’t have to be long and that feeling of “I can’t do any more!” usually lasts just a few seconds before you get to rest. Samples of HIIT exercises include jump rope, stationary bike, jumping jacks, sprinting, and Battle Ropes, and the levels are:

  • Light: exercise for 30 seconds, recovery for 90 seconds, repeat
  • Medium: exercise for 30 seconds, recovery for 60 seconds, Repeat
  • Heavy: exercise for 30 seconds, recovery 30 seconds, repeat
  • Extreme: exercise for 30 seconds, recovery for 15 seconds, repeat

Try each stage for two weeks. If the routine continues to be difficult, stretch it out a few days until you are ready to jump to the next level. Consequently, if you find a stage too easy, progress to the next level sooner or try a more challenging exercise.
For optimum results, work with a certified fitness professional to create a personalized HIIT training plan. HIIT requires effort and sweat, but stick with it and you’ll be rewarded with impressive results.

 

Looking for a Low-Impact Workout? Try Battle Rope Training

by on July 28, 2014

by Christopher Nash, PJCC Personal Trainer

Kevin, a fit software engineer, wanted to pursue cardio training. However, the 50-year old was concerned that running would be hard on his already-bad knees, the collateral damage of a 30-year love for soccer. He had also had a hip replaced the previous year. When Kevin asked me Continue reading

Fitness Tip: Bosu Squats

by on April 7, 2014

Utilizing a BOSU helps to engage a number of muscles that might get overlooked in a normal workout. Standing on the BOSU requires balance which works your core. Add in the squats to work your upper legs while giving your core a good workout.

This fitness tip is presented by PJCC Personal Trainer Cynthia Newman.

Video by Teddi Kalb

Fitness Tip: Single Leg Dead Lift

by on March 10, 2014

Whether you are a competitive runner or you are just trying to get your buns in shape, personal trainer April Montgomery shows us a move we can all do to work on our glutes and hamstrings. April is a competitive runner and specializes in track and field training at the PJCC.

Video by Teddi Kalb.