110919 Combining strength training with endurance training

Never forget the cowardly attack on our nation on this date!

110919 Combining strength training with endurance training

It has been well documented that exercising in moderate to intense spurts of as little as ten minutes at a time during the day will increase your physical fitness. Each of the following exercise series are approximately ten to twelve minutes in length. They are well within the moderate to intense realms of intensity. These intensity levels are necessary to build strength endurance and to encourage fat loss to occur.

You will be alternating between upper body and lower body or vice versa. This form of exercise works due to the continually changing demands on the various muscle groups being challenged, and then rested repeatedly throughout the ten minutes of continuous exercise.

In addition, if you follow the instructions, you will get stronger, both physically and mentally. Begin by first reading through the directions to get familiar with the explanation of how to go through the exercises.

You must constantly monitor your heart rate.

All of the exercises follow the same directions:

  • After the warm up, do each set of the two exercises in this order:
    The first is for one minute, the second thirty-seconds, active rest for one minute, repeat the cycle of sets three to five times.

It should be obvious that starting out with a full minute of a continuous exercise may be too much. If so then modify it to suit your fitness level. For example, with one of my ninety-two year-old trainees I have him do thirty seconds on the first exercise and fifteen on the second. It works well for him and he constantly improves during the time we use this type of training.

You younger trainees do the first exercise for one-minute, the second for thirty-seconds, and then active rest for one minute. Modification to the individual is the key here.

If you do an upper torso, followed by a lower, and then mid torso exercise, there is a built in rest.

To the trainee: I cannot emphasize enough about being in contact with your physician and discussing your plans to engage in this type of an exercise regimen.

A good beginning is to start with the physical activities readiness questionnaires (PARQ), which may be available from your trainer. If not, it is on the internet.

We begin with these exercises taken in any order you want to put them for your trainee. When it says skip you can substitute any other form of cardio in its place. If you have an artificial joint then ride the stationary bike because the impact of skipping on the joint is not recommended.

This first example is a leg series.

After the three to five minute overall body warm up, do each set of the two exercises in this order:

The first listed for one minute, the second is a thirty-second rest; skip for one minute, repeat the cycle of sets three to five times

Squats-side bends

Rest one minute

Squats-side bends

Rest one minute

Squats-side bends

Rest one minute

Squats-side bends

Skip for one minute at a slower speed

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Blog at WordPress.com.

Up ↑

%d bloggers like this: