Introduction CALCULATING YOUR HEART RATE: WHY ARE HIGH-INTENSITY INTERVAL TRAINING AND MODERATE-INTENSITY CARDIO BOTH IMPORTANT?

Transcription

1

2 Introduction Cardio is a word (kinda like carbs ) that people in the fitness industry feel so passionately about that they argue, have Internet debates, point fingers, call names, and polarize each other all in the name of getting their opinion about cardio to the masses. The fact is, for the last couple of decades, women have been sold the cardio only pitch as the holy grail to getting the bodies we desire. Aerobics classes, running, Spinning, Zumba... we ve been told that doing hours of cardio every week is what we should be doing In the last eight to 10 years, there has been major backlash from the strength training community demonizing endurance cardio, and insisting that interval training is all you need for the physique and health you desire (some even claim that just strength training is all you need). WHAT S THE DEAL WITH CARDIO? So, who s right? Can you spin your way to your dream body? Or should you shy away from the bike and the treadmill and stick with the plates and the barbell? Would you believe us if we told you that they re both (half) right? Yes, it s true. It s not exactly sexy, but moderation is the key to success when it comes to cardio, depending on your goals and how much time you have to devote to training, that is. If you have a pretty limited amount of time to train, for example, minutes, two to three times a week, then we recommend prioritizing strength training, with possibly a quick high-intensity interval training session at the end. Do that and call it good. However, if you have more time to devote to working out, then adding in some moderate intensity cardio is absolutely beneficial. Before we go further, let s define high intensity interval training and moderate intensity cardio. Oh, and please keep in mind that this is an incredibly complex subject, and we are giving you the birds-eye view with only the need-to-know facts. High-intensity interval training (HIIT) is generally defined as an activity performed with very intense periods of work, followed by periods of rest, performed for multiple sets or rounds. Hill sprints are a good example of high-ntensity interval training. Moderate intensity cardio (MIC), for our purposes, is an activity that keeps your heart rate in the range of 120 to 150 beats per minute. Many people think of running or putting in 30 minutes on the elliptical as an example of moderate intensity cardio. While this is absolutely true, we are going to give you some safer and more effective things you can do instead. If you absolutely love running,we don t want to discourage you from doing it. Just keep in mind that as simple as it seems, running is an extremely advanced exercise, that s repetitive and high-impact. If it s not done with superb form, your likelihood of injury increases significantly (same with lifting weights). CALCULATING YOUR HEART RATE: It s pretty easy to figure out if your heart rate is in the bpm range without even needing a heart rate monitor. Simply place two fingers on the side of your neck and find your pulse. Start taking your pulse while looking at a clock or stopwatch. Your heart rate should be beats in a 10-second period, because that would be beats in a 60-second period. Take this a couple of times during the rest periods of your workout to monitor your HR. WHY ARE HIGH-INTENSITY INTERVAL TRAINING AND MODERATE-INTENSITY CARDIO BOTH IMPORTANT? HIIT can be an extremely effective method for burning a ton of calories. Not only because you burn a lot of calories during HIIT due it s intense nature, but it also creates more of a metabolic disturbance than moderate intensity cardio. That is, after you perform a HIIT session, your body expends a lot of calories, bringing all of your systems back to normal via EPOC (excess post-exercise oxygen consumption). So you re not just burning calories while you re performing HIIT, but for a long time afterwards as well (heavy strength training is also great for EPOC). HIIT can be performed immediately after your strength training workout, or on a separate day from strength training. Moderate intensity cardio is important because it helps you build a solid aerobic base, which is critical to performing your best. Having a solid aerobic base allows you to recover more quickly during your strength training and HIIT sessions, meaning that you can lift more weight for more reps and go harder during the intense work portion of your HIIT sessions. It also allows you to recover more quickly between workouts, so you feel fresher every time you go to the gym. What s more, moderate intensity cardio is a parasympathetic nervous system-dominant activity. To put it simply, it flips on our rest and digest nervous system and allows us to chill out and relax a bit. Most of us walk around in a sympathetic nervous CHAPTER 1 - INTRODUCTION

3 system-dominant state ( fight or flight ) most of the day, and it can be very hard to relax, and even harder for the body to recover since it s always in low-level panic mode. Moderate intensity cardio can be performed immediately after your strength training workout, or on a separate day from strength training. HOW DO I INCORPORATE BOTH TYPES OF CARDIO INTO MY PROGRAM? This is a fantastic question, and we are going to give you a few answers, but first, let s talk about the Minimal Effective Dose. Minimal Effective Dose (MED) is the least amount of work needed to elicit the most results. Sounds good, right? We most commonly associate the word dose with medication, so here s an example: If you have a headache and know that taking 200 mg of ibuprofen will get rid of it, it makes no sense to take 800 mg. Routinely taking too much ibuprofen could have some negative repercussions down the road. Yet, this is what many people do with cardio (and exercise in general). They do entirely too much, and in fact, often end up grinding themselves to an absolute pulp, all in the name of health and a fit physique. Take our advice: Start with the least amount of exercise so that you can progress for as long as possible without running yourself ragged. Then gradually, over time, you can increase intensity, duration, and/or frequency to continue getting results. Below are guidelines for you to follow. DISCLAIMER: This publication and the information presented herein is provided for informational and educational purposes only and is not to be interpreted as an endorsement of a particular plan, product, or course of action. Girls Gone Strong is not a medical or healthcare provider, and the information presented in this publication is not intended as medical or professional advice, nor as a substitute for or alternative to medical treatment. You should consult with a qualified professional before beginning this or any other exercise or nutrition program. In addition, health and fitness information and research changes rapidly and varies from person to person, and some information presented herein may be out of date or may not apply to your specific circumstances. Use of this publication and the information presented herein prior to consulting a qualified professional is at your sole choice and risk. No part of this publication may be reproduced or distributed in any way, nor electronically stored, accessed or shared, without the prior written approval of the copyright holder, except as may otherwise be required by applicable law Girls Gone Strong All Rights Reserved. International Copyright CHAPTER 1 - INTRODUCTION

4 Cardio Guidelines The cardio guidelines given below are broken down into a few different categories, including time and goals, to allow you to customize your cardio program. CARDIO RECOMMENDATION #1 (TIME-CRUNCHED): If time is an issue for you, shoot for 1-2 HIIT sessions performed immediately after a strength training session, lasting no longer than 10 minutes, and 1 MIC session lasting minutes, per week. SAMPLE WEEK: Monday: Strength Workout + 10 min HIIT Tuesday: OFF Wednesday: Strength Workout + 10 min HIIT Thursday: OFF Friday: Strength Workout Moderate Intensity Cardio Saturday: OFF Sunday: OFF CARDIO RECOMMENDATION #2 (FAT LOSS): If fat loss is your ultimate goal, you should gradually bump up the duration and frequency of your HIIT sessions and your MIC sessions each block to continue making progress (and of course, make sure your nutrition is in alignment with your fat loss goal, or you ll just be spinning your wheels). Fat Loss Block 1 Block 2 Block 3 Block 4 HIIT Duration 6-10 minutes 8-12 minutes minutes minutes HIIT Frequency 1-2x/week 1-2x/week 2x/week 3x/week MIC Duration minutes minutes 30 minutes 30 minutes MIC Frequency 1x/week 1x/week 2x/week 2x/week SAMPLE WEEK (BLOCK 4): Monday: Strength Workout min HIIT Tuesday: 30 min MIC Wednesday: Strength Workout min HIIT Thursday: OFF Friday: Strength Workout + 30 MIC Saturday: min HIIT Sunday: OFF CHAPTER 2 - CARDIO GUIDELINES

5 CARDIO RECOMMENDATION #3 (STRENGTH AND MUSCLE GAIN): If gaining muslce or getting stronger is your ultimate goal, you should cut back on HIIT to allow your body a greater opportunity to recover from your strength training workouts. You see, your body has a limited capacity for recovery, and if you re killing it during your HIIT workouts, you might not be able to give your strength training workouts the attention and energy they require to accomplish what you re working toward, whereas MIC will actually boost your body s ability to recover. Strength/Muscle Block 1 Block 2 Block 3 Block 4 HIIT Duration 6-10 minutes 8-12 minutes 8-12 minutes minutes HIIT Frequency 1x/week 1x/week 1x/week 1x/week MIC Duration minutes minutes 30 minutes 30 minutes MIC Frequency 1x/week 1x/week 2x/week 2x/week SAMPLE WEEK (BLOCK 4): Monday: Strength Workout Tuesday: 30 min MIC Wednesday: Strength Workout Thursday: OFF Friday: Strength Workout min HIIT Saturday: 30 MIC Sunday: OFF CARDIO RECOMMENDATION #4 (HEALTH/WELLNESS): If overall health and wellness is your ultimate goal, spending a bit more time chilling out doing your MIC is a great idea. Health/Wellness Block 1 Block 2 Block 3 Block 4 HIIT Duration 6-10 minutes 8-12 minutes 8-12 minutes minutes HIIT Frequency 1x/week 1x/week 1x/week 1x/week MIC Duration 30 minutes 30 minutes 30 minutes 30 minutes MIC Frequency 2x/week 2x/week 3x/week 3x/week SAMPLE WEEK (BLOCK 4): Monday: Strength Workout Tuesday: 30 min MIC Wednesday: Strength Workout + 30 min MIC Thursday: OFF Friday: Strength Workout min HIIT Saturday: 30 MIC Sunday: OFF CHAPTER 2 - CARDIO GUIDELINES

6 SAMPLE WORKOUTS All of this information is great, but it begs the question: what exactly do you do for HIIT and MIC? We re glad you asked! We are going to give you a few examples below, but we d be remiss not to mention our good friend Jen Sinkler and her Lift Weights Faster program. Lift Weights Faster includes 130 different workouts divided by time, and equipment. The workouts last 10 minutes (or less), 20 minutes, or 30 minutes, and are divided up into: body weight, minimal equipment, dumbbell, kettlebell, barbell, and full gym. The best part? You can use these for HIIT or MIC! Use the shorter, more intense 10 to 20-minute workouts for your HIIT (you may justneed to shorten the time or shave a couple rounds off of the 20 minute workouts to make them fit your exact needs), and you can use the 20 and 30-minute workouts for your MIC sessions. Just make sure your HR stays in the beats per minute range, and you can increase rest periods or do more rounds to meet your exact MIC needs. Plus, because Jen loves us and believes in what we do, she s offering a HUGE discount to you all, but only if you buy through this special GGS link. Grab Lift Weights Faster NOW! HIIT SAMPLE WORKOUTS WORKOUT # 1: PLATE PUSHES & FARMER S CARRIES Weight Plate and Dumbbells/Kettlebells 1. Place a weight plate and a pair of heavy dumbbells at the end of a long strip of turf or carpet 2. Perform a Plate Push for yards at a very quick pace 3. Rest 30 seconds while walking back to the dumbbells 4. Pick up the dumbbells and perform a Farmer s Carry for yards (down and back) 5. Place the dumbbells back down and rest 30 seconds while walking back to the plate. 6. Repeat as necessary for allotted HIIT time WORKOUT # 2: SLED PUSH SUICIDES Weighted Sled 1. Start with a very light sled (generally about 45 pounds) 2. Push the sled 5 yards down and quickly push it back to the starting line 3. Push the sled 10 yards down and quickly push it back to the starting line 4. Push the sled 15 yards down and quickly push it back to the starting line 5. Rest for 60 seconds 6. Repeat as necessary for allotted HIIT time WORKOUT # 3: SLED DRAG & PUSH Weighted Sled 1. Start with a relatively heavy sled 2. Drag the sled approximately 15 yards down and then push it back to the starting line 3. Rest seconds and repeat as necessary for allotted HIIT time 4. You can add weight or take weight off and necessary to adjust the intensity WORKOUT # 4: BURPEES & BEAR CRAWLS None 1. Perform 10 Safe Burpees 2. Bear Crawl 5 yards (just forwards, or forwards and backwards if you d like) 3. Rest 30 seconds 4. Perform 9 Safe Burpees 5. Bear Crawl 5 yards (just forwards, or forwards and backwards if you d like) 6. Rest 30 seconds 7. Repeat these two exercises, decreasing the amount of Safe Burpees by 1 each time until you have achieved your allotted HIIT time WORKOUT # 5: ROPE SLAMS AND MEDICINE BALL SLAMS Battling Ropes and a Medicine Ball 1. Perform 20 Rope Slams 2. Rest seconds 3. Perform 8 Medicine Ball Slams 4. Rest seconds 5. Perform 20 Rope Slams 6. Rest seconds 7. Perform 8 Medicine Ball Slams 8. Rest seconds 9. Repeat until you ve reached your allotted HIIT time CHAPTER 2 - CARDIO GUIDELINES

7 MIC SAMPLE WORKOUTS WORKOUT # 1: BODY WEIGHT CIRCUIT None 1. Perform 10 Body Weight Squats 2. Bear Crawl 5 yards 3. Perform 10 Reverse Lunges on each side 4. Perform 10 Dynamic Blackburns 5. Perform 10 Safe Burpees 6. Rest 15 seconds between exercises and seconds between circuits (during this time, take your heart rate and ensure that it s between bpm. Adjust your workout accordingly as necessary.) 7. Repeat 4-5 times for a total of 5-6 circuits or for the amount of time needed to fulfill your MIC time requirements WORKOUT # 2: GLUTES & CORE CIRCUIT Bench/Box, Dumbbells, Medicine Ball 1. Perform 10 Feet Elevated Glute Bridges 2. Perform 10 Slow Mountain Climbers 3. Perform Lateral Band Walks for 10 yards each direction 4. Perform 10 Medicine Ball Slams 5. Perform 10 Hip Circles (each direction) + 10 Fire Hydrants 6. Perform a Farmer s Carry for 20 yards 7. Rest minimally between exercises and seconds between circuits (during this time, take your heart rate and ensure that it s between bpm. Adjust your workout accordingly as necessary.) 8. Repeat 4-5 times for a total of 5-6 circuits WORKOUT # 4: MANUAL LABOR CIRCUIT Weighted Sled and Dumbbells 1. Push a moderately weighted sled yards 2. Rest 30 seconds 3. Drag a moderately weighted sled yards 4. Rest 30 seconds 5. Perform a 30 yard Farmer s Carry 6. Rest 30 seconds (during this time, take your heart rate and ensure that it s between bpm. Adjust your workout accordingly as necessary.) 7. Repeat for the amount of time needed to fulfill your MIC time requirements. WORKOUT # 5: SLAMS AND SQUATS CIRCUIT Battling Ropes and Medicine Ball 1. Perform 20 Alternating Slams with moderate force/intensity 2. Perform 15 Bilateral Slams with moderate force/intensity 3. Perform 10 Medicine Ball Slams 4. Perform 10 Squats holding Medicine Ball at your chest 5. Rest 30 seconds between exercises (during this time, take your heart rate and ensure that it s between bpm. Adjust your workout accordingly as necessary.) 6. Repeat 6-7 times for a total of 7-8 rounds or as necessary to fulfill the amount of time needed for your MIC time requirements. There you have it! The truth about cardio, and cardio guidelines you can follow to help you get the results you re looking for. WORKOUT # 3: ROPE SLAMS & WALK-OUTS Battling Ropes 1. Perform 20 Alternating Slams with moderate force/intensity 2. Perform 10 Walk-Outs 3. Perform 20 Bilateral Slams with moderate force/intensity 4. Perform 9 Walk-Outs 5. Perform 20 Alternating Slams with moderate force/intensity 6. Perform 7 Walk-Outs 7. Perform 20 Bilateral Slams with moderate force/intensity 8. Perform 6 Walk-Outs 9. Repeat until you get to 1 Walk-Out, resting 30 seconds between every exercise (during this time, take your heart rate and ensure that it s between bpm. Adjust your workout accordingly as necessary.) CHAPTER 2 - CARDIO GUIDELINES

8