Sunday, April 29, 2012

New Experiences

Hey there,
       Its been a little bit since I've done one of these so I'm taking the time this morning while I'm enjoy my nice bowl of plain oatmeal with a sprinkle of cinnamon and some cut up banana to tell you all about some exciting new things I've done.(Oh yea that's right notice the "plain" inmy description of the oatmeal..all you need is to start with some good ole fashioned rolled oat cook those up and add some cinnamon and some bananna pieces, no sugar needed to sweeten this healthy bowl of breakfast goodness!) Anyway back to what I was saying, I recently started doing kickboxing at Title Boxing Club. I have wanted to take one for a while and let me tell you it was fantastic! Such a great way to add a pinch a variety into my workout week! The trainers are awesome and comined with the energetic, loud music energy levels are always high! So far I've done two classes and have already invested in my own pair of gloves. It is great way to have fun, relive stress, and get an awesome workout at the same time! The classes are an hour long of nonstop, hard core exercise. The 15 minutes consist of a warm-up (as my AP Euro teacher calls it the "warm-up from hell"). If you've ever seen or done the insanity dvds basically the warmup is like that! Then you are on the bags doing different combination for approx 35 min and the the last part of the hour is spent on abs! Also this week I went to the gym with one of my managers from work! Training her was fun and I look forward to doing it again.( This was on Thursday after I did my boxing classes, she is still sore as of yesterday!)
  Today I am going rockclimbing at Upper Limits in West County with the best friend Ashley. Look for a new post and pictures from this trip coming soon!
 Until Next Time around the Track,
    Nicole (:

Thursday, April 19, 2012

Plyometrics and HIIT Training

There is nothing i enjoy more than plyometrics and HIIT to switch up my cardio routine and improve performance in speed and cardiorespiratory endurance. It is a great way to start the day and get energized.  Now I know some of you may be wondering, what is plyometrics and HIIT? Well, plyometrics is jump training and HIIT stand for High Intensity Interval Training. Basically you do a high intensity exercise for an alotted amount of time say 30sec-1min and followed by a period of rest for say 15-30sec (basically about a 2:1 ratio of intenisty:rest) and then go straight back into another intense exercise. HIIT is also a great way to burn fat in a shorter amount of time that traditional cardio in which at least 30 min must be preformed before fat burning becomes effective. Now for some of my favorite plyometric exercises. (any of these can be used in this interval training).
Burpees: Perform this move by jumping in and out of the positions pictured above. To increase difficulty perform a pushup in position three before jumping back up to standing.
Side Box Jumps: These are another favorite. Start with one leg on the box and the other on the ground alternate legs by bringing the one on the ground up with moving the one on the box to the otherside of the ground. To increase difficulty change the height of the box.(step aerobics blocks are great of anything requiring a "box"). Perform this exercise for 30sec-1min.
Box Jumps: Just as you would imagine start in a squat postion and jump straight onto a box. A great variation for this exercise would be jumping up and then twisting and jumping off onto the other side and then repeating(there and back is 1).
Mountain Climbers: The ever famous exercise we all have enjoyed in P.E. at one point in our lives. Being in push-up position(standing plank) and then alternate bringing knees into chest. (Like the picture at the top of the page).
Sumo Squat Jumps: Begin in wide squat with toes pointed out and jump. Be careful to land on your toes so you land with less force on your joints.
Jumping Jack: This one doesn't even need explination. One thing I will note is that the exercise becomes more effective when performed rapidly.
Toe Taps: Great for a home or the gym. Using a stair or box alternate raising legs and tapping toes onto box. To increase difficulting make the boxes higher or lengthen time.
Jumping Lunges: begin in a lung position and then jump into a lung on the opposite leg alternating back and forth. Because as this one can be very hard on the knees. You could even do this in front of a mirror to make sure that your knees stay aligned and aren't overlapping  your toes.
Another great way to perform HIIT is in sprint intervals with the times listed above spring for the intense part and then perform a slow jog during the resting period and then jump right back into sprinting.

Well that is all for this time!

Until the next lap around the track, happy sweating!
    Nicole (: