Workout #24

25 mins HIIT:
min       incline     speed
1           1.5          3.5
2-3       1.5          3.8
4-6       1.5          4.0
7           1.5          5.5
8           1.5          6.0

Sprinting every 30 seconds, increase the speed with time from 6.0 to 6.5, 7.0, 7.5, until you get to 9.0. On the rest periods you can drop the speed down to a steady pace (about 6.0) OR you can completely rest. This method is a little more dangerous because it involves hopping on and off the treadmill tracks while the track is still running high speed. This involves placing both hands on the handles near the end of the 30 second sprint and lifting yourself up and off of the spinning track so your feet are planted on the outer sides of the treadmill. When you are ready to begin running again at the end of your 30 second rest, keep you hands on the handles tightly, lift yourself up a little using your upper body strength and place one foot on the treadmill at a time.

For practice, start out at slow speeds doing this. It's not as difficult as it sounds, but it can be intimidating. However, as much as it is intimidating it's an amazing and exhilerating workout that doesn't exhaust the shin muscles as quickly if you aren't a typical runner.

Cool down for 5 minutes at 4.0 when you reach 20 minutes. I like to increase the incline to 3.5-4.0 during this time to keep my heart rate up. Feel free to decrease the speed during the last minute or two. Even though it's a cool down, we don't want to cool down too much because we still have a workout!

So you're muscles don't freeze up and blood doesn't just pool in your lower extremities, perform a few dynamic stretches prior to your resistance training. You'll still be sweating, I promise.

Triset 1, 2 sets:
Lateral lunge with dumbbell reach....1 minute
Stiff-leg DL....1 minute
V-sits on Bosu....15 reps

Triset 2, 2 sets:
Sumo squat with shoulder press....1 minute
Plank (on elbows)....45 seconds
Jumping Jacks.....30 seconds
Jumping Oblique Twists....30 seconds

Repeat Triset 1, 2 sets

Repeat Triset 2, 2 sets

The Dynamics of Stretching

I know, I know. Stretching is boring! It's time consuming and more than half of gym goers skip this important step in the workout process. A workout SHOULD be compromised of a warm-up, exercise session, and a cool-down, but most people don't because they don't realize just how important it is.

If you're not going to stretch any other time during the day, at least warm-up prior to your workout. You can warm-up by stretching and stretching can most definitely warm-up the body providing you do it correctly.

Unlike static stretching, dynamic stretching is a great pre-workout warm-up. Dynamic stretching, a form of stretching while using momentum or movement at the same time, not only warms the body and prepares it for exercise, but it can also be considered part of the exercise session and you will see why in a few moments.

Through a dynamic warm-up your body gradually begins to get warm. Your body begins to demand more oxygen in order to please the working muscles, thus your respiratory rate increases in order to be able to circulate more oxygen to your muscles.

A warm muscle is more elastic in nature allowing for more stretch and less chance of an injury. These physiological changes reduce overall muscle viscosity. You can think of viscosity of "thickness". Hypothetically, if blood is like butter and at room temperature it is thick and hard, then when it is warm it is more like water which is liquidy. This can describe the difference between muscle viscosity during a warmed-up muscle and a muscle that goes straight in to a heavy squat without a warm-up.

A warm-up also increases the sensitivity of nerve receptors, which ultimately increases the speed of nerve impulses. If you think that nerves have nothing to do with doing exercise, then I suggest you do a little research about the neuromuscular response. Here is a hint, the reason people see results at the beginning of an exercise regimen are due primarily because the muscles are controlled by the nervous system.

Take 5 minutes to warm-up and you will feel the world of a difference in your workout. Not only do they feel great, but the warm-up exercises you choose to do can aid in the transformation of your body as well as improve the quality and safety of your workout. Lunges are an especially great warm-up activity that help shape the legs and core. Below are a few dynamic stretches to do at the beginning of your workout. I recommend performing 7-10 stretches before you exercise. Take your time and really feel the stretch. You will notice a change!