Hard, but Short
March 11th 2007 13:19
I have set for myself the following challenge: design a workout program aimed primarily at fat burning for someone who is physically capable,but not really fit,has trained enough to know basic exercises and machine use,but is not a sophisticate. My would-be client is willing but there better be results. He/she is following a diet designed to augment fat loss. Here I go.
First my client will spend 15 minutes in the gym for 3-4 days a week. He/she will do whatever warm-up and/or stretching they want before we start. First we are going to pick a large body part and decide on a machine or exercise they would like to do for that part. Lets say we are working back and the client wants to use the cable row. We will load the stack to the point where roughly my friend can do about 10. When using strict form they have reached the 10 we will pause for 10 seconds or so and start in again. When there is complete failure in this second round it is time to stop(Soon we will add a third stage and a fourth.)
Next we will pick out a biceps exercise, because it goes well with the back. We will repeat the above process again. Next we will butt blast in a similar manner and then ab crunch. This should take about 10 minutes or somewhat more. If it drags out the client is not moving fast enough. He/she should also be panting to beat the band and, if they are not, I go back to the drawing board.
At this point we head for the recumbent bike. This is my cardio of choice,because it does not present all the problems of adaptation that other cardio equipment.Joints are neutralized and nagging injuries are not very likely. My client will sit down,get comfortable, and set the machine on manual and at a lower end level-3 or 4.I want the resistance to be evident, but I don't want the client pushing. We would have to establish in our first workout what the comfort cadence is for my trainee. From that point on I would instruct my client to start pedal
ing until he reaches that cadence,which he can maintain for about thirty seconds. After thirty seconds we will go up 10 rpm and use that speed for 30 seconds. The rest of the five minute ride will be intervals of as fast as possible for 15-20 seconds followed by a similar period of comfortable rpms. At five minutes we stop. If my client isn't panting considerably its back to the drawing board. At the end of the workout I would tell my client to go home and relax. We would set a new workout time and update ourselves on what body part they were going to train.
This regimen has some major advantages.It is very brief. The Bataan death march method of an hour of weight training followed by 45 minutes of cardio is insane for people who are out of shape. It is also doubtful to me that this contributes to weight loss that is not predominantly muscles loss. My system encourages the body to gear up for all out effort and that panting and labored breathing is a cue to the lungs to expand their capacity. Second, it is intense,but because the workout is short it does not so much contribute to burn out. This kind of workout will yield improved performance,which is a spur to keep training. It will also signal the body to burn fat and add muscle.
I recommend this approach to anyone who is not happy with their shape. That is: work really hard,work really short.
Your servant, as always.
| 34 |
| Vote |
Subscribe to this blog
