In today's fitness community High Intensity Interval Training (HIIT) is a popular methodology. I recently tried a cardio medley workout that works off the HIIT principle, but uses multiple machines to accomplish the task at hand.

HIIT Explained

HIIT involves doing different intervals at varying intensity. The idea is that you push the body hard in intervals and then you allow it to rest in intervals. It keeps the body guessing to the point that the body continues to burn calories even after the exercise period is over. Some say this is the most effective method for performing cardio exercise. I would tend to agree with some warnings.

HIIT Warnings

HIIT takes its toll on your body just like intense weight training does. I would not do it more than 3 times a week for 30 minutes a session. Your body will need some recovery time when doing HIIT cardio, so give it to it. Don't over do it or you run the risk of injury and that will just stall your progress completely.

Cardio Medley Workout

This workout involves 3 machines and varying intervals. There are three time limits on these intervals and you just work through the various machines in a rotation. Pay attention to the interval time and the order of the machines. This one has 3 intervals set as easy, medium and hard. There is also a warm up and a cool down.

The total time is 23 minutes, but there are 4 minutes that involve warm up and cool down. The actual work time is 19 minutes. By doing this you reduce the boredom associated with cardio training and you get a build in HIIT workout at the same time.

I would do this about once a week or once every two weeks at most. Admittedly it won't work well in a crowded gym, but I do this early on a weekend morning and it works out just fine.

I hope you enjoy this crazy Monday Madness workout!

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There is always a lot of talk about the best method for losing body fat; the best method of doing cardio.  There continues to be old school thinking of steady state cardio or working in the fat burning zone – whatever that is.  Even though there is ample research out there, and has been for years now, that steady state cardio is not the best method of fat loss; there continues to be those advocating long boring cardio sessions.

Those that train with us at our studio know we are definitely not about long boring cardio.  Here we work hard and we work fast  Short and sweet, right?

The topic of today's newsletter came about from a question from a client and this was certainly not the first time I have been asked this.  The question was “What is HIIT and is it good for me?”

HIIT stands for High Intensity Interval Training.

It is not new; high intense interval work has been around for a while.  It just didn't have a fancy acronym to describe it.

High Intense Interval Training or sprint interval training is an exercise strategy that is intended to improve performance with short training sessions.  HIIT is a form of cardio which is beneficial to burning fat in a short and intense workout.    Source:  Wikipedia

A typical HIIT session will include a period of warm up exercises, followed by 6-10 repetitions of high intensity exercise, separated by a break.  A typical HIIT program may consist of Tabata protocols.

Just what is “Tabata”

The Tabata Protocol is a high-intensity, short interval workout that was intended as an interval routine for the Japanese Speed Skating team.  Named after the head coach, Izumi Tabata, Ph.D., who was the former researcher at Japan's National Institute of Fitness and Sports, this workout has been found to be extremely effective.

A Tabata routine involves 6-8 hard intervals that last 20 seconds each.  Alternate with 10 second rest periods.  Add in five minutes each of warm up and cool down, and you're done.  Short and sweet!

Tabata protocols and HIIT can use any form of exercise from dumbbells to kettlebells,  from ropes to treadmill work,  as well as body weight exercises.  The exercises can be combined in endless variations and stay within the parameters of the protocols.

These are demanding workouts and should only be done after a thorough conditioning base has been established  Variations of these protocols can be done or modified for beginning exercisers but the high intensity work of a full on Tabata or HIIT program should be undertaken only after a thorough background in all the exercises required has been established.

Till next time,

Narina

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Having incredible traps really makes the back look so much more impressive. Bigger traps make your entire upper body look bigger. In today's “Monday Madness” we look at a workout that will give you traps that threaten to amaze all who see them.

The Workout

Executing the Workout

We begin with upright rows. Use a wide grip. This helps lessen the stress on you rotator cuff. Bang out 4 sets of 10 to 12 repetitions, but make sure to lead with your elbows. They should be moving away from you. This will keep the tension on the traps. Move on to Cable Upright Rows. Perform them in a similar manner to the previous upright rows–hands further apart, elbows leading the way. Do 2 sets of 15 to 20 repetitions. Now we move on to dumbbell shrugs. Grab a heavy dumbbell (use straps if needed to aid in the grip) and execute 4 sets of 10-12 repetitions, shrugging your shoulders and squeezing them tightly at the top. Finish them off with barbell shrugs. Execute 4 sets of 15 repetitions. Get a good squeeze at the top of the movement.

Results

Consistently executing these exercises in this order will bring about some great results in your traps. People will start commenting on your traps and will ask you how you got them. You can smile and say “Hard work, of course!”

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Everyone has some muscle imbalances in their body. Some of us have a more severe imbalance issue than others, but we all have it in some fashion. It is extremely important to correct these imbalances if you want to be successful with your training.

I am someone who has very tight hamstrings. Unfortunately, I have neglected this imbalance and it is now causing me problems. As I go heavier on my squats I find that I am unable to get full depth due to the hamstring imbalance. If I hadn't noticed this I could have suffered a severe back injury. The hamstrings are pulling my hips underneath my glutes when I squat to a decent depth. That puts my back in a rounded position which is very dangerous. This is why I am now working hard to stretch out my hamstrings as well as my calves. Correcting these imbalances is the key to my future training.

There are many other imbalances that can cause you issues. Alot of people forget to engage their core when lifting. They forget that much of their power comes from their core. As a result of neglecting to tighten the core when lifting, they have a weaker core and that, too, can result in serious injuries if ignored. A core imbalance is extremely serious. Everyone should work to have a strong core. Correcting a core imbalance should be given alot of attention.

Finally, alot of people forget the glutes when lifting. The glutes and core work together on lifts like the bench press or squat to complete the move properly. They give you power to lift more weight. The glutes play a large role in the squat. They are the first muscles to be activated when squatting properly.

You should take the time to have your lifting technique checked out by a professional. Ask them to identify any imbalances you might have. Once identified, go to work correcting those imbalances for a better lifting regimen in the future.

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A few months ago I started to get insane results with my new back routine. I mixed things up and split my back into two training sessions per week. The first session was for width and involved lat pull downs, pull ups, etc. The second session was for thickness and the key exercise is the seated cable row. I cannot think of a more efficient exercise for getting a thicker back.

Muscles Hit

Cable rows hit the back in general, but to be more specific, they hit the rear delts, the lower traps, the lats, the rhomboids and the erectors. This exercise hits so many different areas of the back that it is almost a must in any back routine in my opinion. I use it with all my clients regardless of the level they are at.

Executing the Movement

The seated cable row is excellent because it stretches your back as well as allows you to get a very strong squeeze. The execution can be a little tricky, so pay attention to the description I am about to give.

1. Attach a bar (close-grip or wide-grip, your choice) to the cable.
2. Seat yourself on the bench with your feet firmly planted on the supports in front of you.
3. Reach out and grab the bar.
4. Push yourself back on the bench so that your knees are slightly bent.
5. Explosively pull the weight directly towards your stomach and exaggerate the movement as though you are going to pull through your body.
6. When you have pulled the weight as far as it can go, squeeze your back muscles tightly and hold for 2 seconds.
7. Slowly lower the weight using a 3 second cadence. Allow the weight to stretch your back.
8. Repeat these steps for the duration of the repetitions you are completing.

Keys to Observe

Make sure that you pull the weight towards you explosively, but be sure to stop at the top for that major contraction. The squeeze is going to really tire out the back muscles, so make sure you get a good one. Don't let the weight pull you, control it as you lower it and get a good stretch at the same time.

Conclusion

Using a controlled motion you are going to see major gains in your back. Don't worry too much at first about using really heavy weights. That will come as you perfect the form.

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