Category Archives: AthleticOver40

Why Steady State Cardio is Taking a Beating!

Even the most casual exerciser has heard about interval training, aka TABATA training, aka HIIT.

What does it really do?

How can it help you achieve your goals.

When done right it can allow you to be efficient, help with fat loss, help with building lean muscle tissue, thickening of the skin, and even naturally release human growth hormone.

When done wrong, you can risk injury, burn out, and over train.

Sprint8 is a form of interval training that takes the guesswork out of the training protocol. It has lots of research behind and proven with exercisers of all ages.

This program can be executed on any piece of equipment, or on a track. What it requires is a good warmup, 30 seconds of all out exercise, 90 seconds of rest – repeated as many times as possible up to 8 cycles.  The key ingredient is all out exercise, sprint level intensity – hence the name.

see more here: http://www.sprint8.com/research/

Some supporting reading: (a good article comparing the different types of training) 

https://experiencelife.com/article/steady-state-cardio-vs-high-intensity-interval-training/

Tip from an old guy:  Explore Sprint8, find a soft on the joint (recumbent bike) exercise modality, and give a try. You will find a lot of things will improve. Don’t abandon your regular routine, integrate 3 sessions/week x 20 minutes each for a month and tell me how your feel.

Note: My favorite modality is the Indoor cycle bike (Spin bike), Matrix Hybrid Cycle (1/2 recumbent/1/2 upright), and SDrive performance trainer.

I would not write about this – unless it made an impact on me and I believe in the science!

Have a good workout!

 

 

I did 100 pushups a day for 30 days and here is what happened:

Like you, I am getting older!

Like you, I am busy.

In the last 30 days, I have had 3 different business trips across 4 time zones for a total of 13 nights away from home.

It is particularly busy this time of year for travel in my work.   However, it is not unlikely that we get distracted from our routines with the demands of family, work and other …..

At 52, I cant afford to get out of a routine of at least something active every day. Walking when I can, or some body weight work at beginning or end of day.

So I made the promise to try push ups every day. 25 at a time. 4 times a day.

Here is what happened:

  • I did it!  Missed 1 day where i got 50 done, but added extra 25 to the 2 following days.

 

  • I got stronger. I felt it. 25 took less struggle towards end of the 30 days.

 

  • The technique got better and I played with variety on the pushups.  I added angles, plyo on a chair and resistance band when i had handy.

 

  • I felt better. Every morning, first thing – started with 25 before anything.  and i felt better getting upon my day

 

  • It took less that 20 seconds per 25, so 1 minute and 20 seconds over the day.                    UNDER 90 SECONDS!

 

  • I wanted to do more.  So often, i would do some core work, some lunges or mobility work after the pushups.

Bottom line: for less than 90 seconds per day, I felt better, got stronger, sparked my day. I did not need equipment or much room.

Now i am moving to integrate a 2-3 minute sesssion 3/4 times per day to include core, mobility and body weight lunges/squats.

My regular workouts of 3-4 times per week continue, but this allows me to stay consistent and not go long gaps without doing something.

Give it a try.  I am sure you can find 90 seconds a day!

You will be surprised how different you feel.

Let me know how it goes!

Greg

 

 

Why is sleep so disrespected?

Ultimately the purpose of sleep is to take time for the body to renew.

To re-energize.

To recover.

To prepare for the next foray into the world.

It amazes me how our society, and, specifically, business owners look at sleep.

Now, I am not a sleep scientist. I am not someone who has fist full of research studies on the benefits of sleep. However, I can tell you that I feel better with a good night’s sleep, and less so at the end of a week with only 5-6 hours per night. Read More..