Aquajock

R

RhiannonW

Cathlete
I am in awe of you. Your discipline and determination is amazing.
I share your philosophy re: intensity.

My concern comes from reading articles that say the more time or intensity per workout lends the body to require and expect more. Thus to sustain your level of fitness you need to keep increasing time or intensity. What are your thoughts about that?

If you'd like to email me please feel free to do so.
[email protected]

Also, are you from the midwest?

Thanks alot!
 
Hi, Rhiannon! I'm not familiar with any of the articles you've read; I'd be interested to read them myself. An important thing to keep in mind when reading any literature involving fitness is the source of the article: is it a solid, academically-oriented article or is it a popular trade article? I tend to be very skeptical of popular publications like "Shape" or the Weider publications group (Men's Fitness, Women's Fitness, Women and Men's Fitness, Squirrel's Fitness, what have you), and tend to pay more attention to scientific exercise journals from academic institutions and groups.

That said, I'll give you a somewhat informed opinion: the essence of the physiological "training effect" is: the body adapts to the demands placed on it. What was a challenging training stimulus (say, going into running after years of fitness walking; training with heavy weights as opposed to lighter weights) simply becomes less challenging as your body becomes more fit. To sustain a new level of fitness, indeed you need to maintain the level of the new training stimulus. Thus, your body does "require" more of the heightened training stimulus to stay at that level of fitness . . . but that's good news, isn't it?

You can increase the overall training stimulus usually in three ways or in combinations of these ways: increase the FREQUENCY of the training; increase the DURATION of each training / exercise bout; and/or increase the INTENSITY of each training / exercise bout. My own preference is to do extended exercise sessions 4 to 5 times per week (usually 4 times per week these days), and when I've gotten to the point where a challenging protocol feels easier, I prefer to upkick the INTENSITY of the routine within that schedule, rather than extend the duration or add in another workout session. And frankly, I believe I increase overall fitness levels by focusing on intensity rather than duration or frequency.

Just as an example, when I first got Boot Camp, those squat-thrust climbers, extended sequential power kicks and extended ice breaker sequences made me bleed through the eyeballs at first. Of course, that made me do the bloody routine at least once a week until it felt like work rather than death. Now, I feel quite comfortable with these sequences - they're not easy, but they don't bring me to failure anymore. The training effect in action . . . and I have to do all the Boot Camp cardio intervals at least once a week now or I get the heebie-jeebies. Same with Interval Max 1 - I have to do that one at least once every two weeks or I go into a mental / physical slump.

Don't know if that answers your question; please let me know if you have any others. And thanks for asking!

a-jock
 
A-Jock, If I were you I'd be careful not to criticize popular fitness publications forum members might love. I am a long-time subscriber of "Squirrel's Fitness" and am frankly quite offended by your remark.;-)

It was heartening to read that you actually had trouble with some of the cardio in BC. And even though I'd be a worm in your fitness presence, I feel a smug superiority because neither the squat-thrust climbers nor the sequential power kicks gave me all that much trouble. (The ice breakers on the other hand...)
 
My problem is I can't allot any more time to extend the duration of my workouts. I workout religiously 5 days a week(3 for 60 minutes;1 for 90 min;1 for 120 min). I have 2 small kids so I get up at 5am. My only option to maintain my current level, or increase it, is to 'up' the intensity. Can you suggest how I could do that? And assuming I can get the job done, won't I have to continually be upkicking with intensity or duration? Where will it end? If I back off intensity just a little(any more and I'd lose my mind)for say, 3 weeks, then hit it harder again, would that keep my body challenged? I need a way to stay challenged in the same amount of time. Say if I do Cardio and Weights plus Boot Camp cardio only as 1 workout, or IMAX 2 plus 3 more intervals, won't my body expect me to upkick that after 2 or 3 weeks? I can't upkick it without adding more time. Any suggestions/advice?

The heebie-jeebies? You're funny. I accuse my two little girls of having those when they're out of control. Of course that only encourages them!
 
Not A-Jock, but we are friends and she helped me up kick my cardiovascular endurance a huge amount and none of my workouts got longer. One thing that Annette suggested, which was totally challenging but feasible, was to add reps to the intervals of Imax (or Imax II). Instead of adding intervals onto the end of an already hour long workout, simply shorten the rests between each interval by adding 8 plyo jacks to the end of interval 4 in Imax or during Imax II keep doing sumo squats while Cathe and crew stop squatting to go over the top six times. Also, while Cathe is showing the modifications of the interval, you can delve right into the interval. Believe me, this challenges the system to no end! Another thing you might want to try – combine the most intense parts of workouts with others. 10-10-10’s hi lo is quite intense, but the step section is rather easy (comparatively speaking of course) so instead of doing all of 10-10-10, do the 10-10-10 hi/lo mixed with the 3 intervals from Step Intervals or with the all cardio premix of Boot Camp.) This is only a 20 min or so workout, but believe me, it’s intense! Also, always try to end a workout with an intensity burst. If you do C&W for example, instead of doing step section 4, do an Imax II interval instead. This won’t make the workout longer, but it will make it more intense. Anytime you can add intensity. When Cathe marches, try to jog; when Cathe does jacks, try to do airborn jumps. Every little thing helps.
 
In addition to ALL of Jillybean's suggestions, also consider throwing in plyo variations to standard moves, especially modified plyo jacks, strict plyo jacks, power hops, ice breakers, and "power scissors" in place of lower-intensity standard jacks, grounded grapevines, etc.

Also consider inserting alternating knee lifts in place of basic steps in step routines, inserting Power-3's in place of grounded 3-knee repeaters, inserting Power 7's and Power 15's when you can (and keep the choreography pretty consistent)/

AND pay attention to arm form. The longer and stronger you can make the arm movements, so that the movement originates from the shoulder (and by extention the back) rather than the elbow joint - and making sure the elbow and wrist joints aren't flopping around - you can get a more meaningful total body push from that.

In fact, one of my all-time fave moves is the hip-twist with "monkey arms" that Cathe does in "Circuit Max". I throw those "monkey arms" in with jumping jacks a lot, and really feel it through the back as well.

Also consider substituting alternating rear and side leg lifts during the recovery phases of step-interval intervals, to give the hip extensors and abductors a bit of a boost.

Oh, and Soosan / Susan: I cancelled my subscription to "Squirrel Fitness" when it came out with an Atkins diet for squirrels, gerbils, hamsters and other rodentia. Call me an Old Testament Broad, but that's going way too far.

A-Jock
 
A jock is so right. I have been working ot for years. I just add on higher intensity at the end of workouts. Sometimes a super intense week or two. Also it makes a difference to change up your routine often. Once I feel I am getting used to something I change it to something that is totally diffent.
Diane Sue
 
Sorry I guess I may have butted in here. I always read A jock's posts. She has a lot more knowledge than I do.
Diane Sue
 
I've been doing short moderate cardio to prevent reinjury of my foot. OK, it hasn't been very moderate lately, but I have kept it short which brings me to my point. I chose the All Cardio Premix from Bootcamp before slow Heavy shoulder work and you know the blurb before a section segues into the next? "Pause here if you need more time" or some such thing. Ha, I would like to bow down to the person who can do them straight through without 30 to 60 seconds to catch that breath! Any takers? :)
Bobbi http://www.handykult.de/plaudersmilies.de/talker.gif
 
>My problem is I can't allot any more time to extend the
>duration of my workouts. I workout religiously 5 days a
>week(3 for 60 minutes;1 for 90 min;1 for 120 min). I have 2
>small kids so I get up at 5am.


Rhiannon,
I agree with all the great suggestions here. However, I think it is important to note here that the frequency of your workouts are much greater than Annette's. AJock works out about 4 times per week extended sessions, but she has days off in between or atleast more total rest days. You also have small children as an added stressor. I think working out at Annette's recommended training levels everyday will overtrain you. Exceptionally hard days must be balanced with easier days. My recommendation to you is to work out like Ajock on your shorter days and take it a little easier on your longer days.

I am sure Annette would agree with me that the rest is just as important as the work.

Good Luck, you've gotten some great ideas!!

Janice
 
Rhiannon,
You should try adding intensity somewhere and shortening your workout time. Unless you are training for some athletic event, there's really no reason to workout as much as you do. You workout 1.5 hrs. more than I do per week and I feel like I am always at the club. I am as high intensity as it gets believe me. And about 300 mins per week is plenty if you are really pushing yourself.
Not to brag but there are about 4000 members at my club, and I will bet you there are no more than 5 people there who have my combination of fitness in cardio and weights. So I am proof that you don't need to have extreme amts of time in order to be in awesome shape.
Trevor
:)
 
Food for thought....

Rhiannon, of the beautiful name, I had a thought this morning, a Caveat from an former Intensity Junkie. An important benefit of varying the intensity, and let's face it truly intense work is high impact, is injury prevention. I found with running which is where I started, that runners with a neutral gain run long and hard but pronators and supinators end up injured. So, know your bio-mechanics! If your body can take it, great but be aware it may not take it forever. I got a good 8 years from mine but this morning as I stepped out of bed and into my characteristic limp, I realized, to my sorrow, why it is I should have cross-trained with varying intensity then, because I am forced to now.
On the bright side, while I miss running, I have found alternatives that work very well for where I am now!
Bobbi "Chick's rule!" http://www.handykult.de/plaudersmilies.de/chicken.gif
 
Ok I really feel as though I must meet Trevor and Aquajock Or at least see a picture you guys know so much And believe me Rhiannon I have taken their advice and they know what they are talking about
Lisa
 
Are you from the midwest Rhiannon where abouts Every time I click on someones profile it says male gender and that is all Anyone else have this problem and maybe how to fix it
Lisa
 
Hi Lori (and everybody else)

This has been a very informative post for me! Great questions and great responses!!! :}

I think Diane Sue mentioned earlier about switching rotations. That really makes alot of sense. If you feel like a rotation is getting too easy, switch it to something else for a while.

I love to lift heavy, so the mainstay of my regimen is S &H and the PS series, along w/ some occasional visits to the gym. After awhile of doing a less rep/more weight program, I will switch to an endurance regimen for a few weeks. This will challenge me in a whole new way. Then I will go back to my original routine.

Also, you might switch up the order of doing your weights and cardio. If you have always done weight work after cardio, try doing weights before cardio. I will guarantee you that IMax intervals are a whole lot harder if you have just done lower body weight work. (esp. something like Leaner Legs!)

Good luck and thanks again to all for such a good post/responses!

Lynn M.
 
RE:

Thank you, everyone, for responding. I got some GREAT suggestions and advice.

Yes, I'm from St. Louis. Anyone else?
 
>>I cancelled my subscription to "Squirrel Fitness" when it came out with an Atkins diet for squirrels, gerbils, hamsters and other rodentia. Call me an Old Testament Broad, but that's going way too far.

LOL !!!!!!!!!!!!!!!!! I just read this !!!!!!!!!!!!!!!!! This is WAY too funny!! My daughter has a gerbil, and all I can picture now is her eating the Atkins way, and lifting her food dish or something for a workout!! LOL!!!!!!!! Thanks for the laugh, A-Jock!!

Carol
:)
 
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