Make step more intense?

eminenz2

Cathlete
So, I think I'm ready for a bigger challenge -

The past few cardio step workouts I've done in the past week have been fun, raised my heart rate, but overall, were "Gee, what a nice little workout!"

I did IMAX2, with which I'm now ready to try on an 8" riser. On Saturday I did Low Max on two risers and yesterday I did Boot Camp, which, if you can believe, was actually Not!That!Hard! anymore.

My question is - if you've raised your step height to the maximum, and things have gotten easier - not completely easy, but you can tell it's not as much of a challenge anymore, where do you go from there? DO those workouts just get shelved?

I'm still working on things like IMAX3 and the four newest workouts, but even KPC is not the heart-racing workout it use to be.

Thanks in advance for any advice offered.

Susan L.G.
 
You can make your jumps higher - really put some power into those air jacks.Make your squats deeper - concentrate on getting LOW in Low Max. For circuit workouts, up the weights in the weight segments. Those are just a few simple suggestions. And make sure you switch up your routine a lot. I find that the workouts do get easier if I do the same ones over and over, because my body knows what to expect. Change them up a lot, the body forgets, and the challenge increases. Trust me on that one.
 
Ditto to everything Shannon said. Really use some power when you step. I try to match Cathe's intensity because she can really get up high on her jumps (and her air jacks are somethin' else!).

I also agree that you need to switch up your workouts A LOT.
There was a point where I was doing Imax 2 multiple times a week (not good, I know...) and then I injured my knees and couldn't do any high impact moves for a while. I attempted Imax 2 for the first time in 3 months last week and it was harder than it's ever been for me (keep in mind I was working out the whole time I was injured--just not doing high impact--so I was still in shape).
Variety is everything--keep switching your workouts up and you won't have any problems with them being too easy!!

Allison
 
Also, you can decrease the rest times. Either fwd through the resting segment or do some additional work while Cathe and crew are enjoying their grapevines. I think Aquajock has provided torturous suggestions for this in past threads, such as power scissors and jacks...
 
Thanks for the suggestions ladies!

I always seem to wuss out on how much intensity I'm willing to risk before I get myself hurt. I mean - what really does that get you except wear and tear on your knees, or back, or joints, or whatever?

Perhaps I'm just bored with working out...?

Also, I 've been doing Cathe's rotations these past few months. Is that not changing things up enough?

Thanks again for the advice!
 
Is that the one with the 200 walking lunges? No thank you - LOL! I care about my knees too much!

Susan L.G.
 
Go for perfection! Sometimes I try to nail the moves just like Cathe. Higher jumps, deeper squats, use your arms as much as possible, etc. Pretend you are teaching the class so your moves are perfect, maybe that will make you aware of something you may not be doing that will add intensity.

Marcia.
 
Use your arms more. Raise your arms higher and make more of a movement with them.That will raise your heart rate.
Ellen
 
These are all excellent suggestions! Thanks so much!

It's funny - last night I did the step portion of MIC (the only part of the workout I can stand) and Whew! I used an 8" step and I swear I was stepping and hopping and jumping at warp speed! I don't think there's much she does lately that moves at such a quick tempo as those older workouts!

Only a 45 minutes (including warm-up and cool down) and I *did* feel worked-out!
 
Aquajock's mishmoshes are great for this, and they aren't all crazy high intensity, you can always incorporate some of her ideas, whatever works for you.

Also, one I really like, is to create an "Ultra" Imax. I take Imax, Imax 2, and Imax 3 and then just mush together my 10 hardest intervals--whatever they are for me b/c I know there are some we all agree on (can you say plie jacks!}( ), but there are others that vary according to our individual perceptions.

Also, take a look at Cathe's Bootcamp rotation (Aug.05) and her Jan 06 rotations. You don't have to follow them to the letter, but they might offer a few ways to help bump up the intensity level.

As for KPC you could try adding 1lb weighted gloves. I know several of the ladies on here do that for kick boxing and love how it fatigues the arms.

See, we will gladly come up with ways for you to torture yourself:7

Mattea
 
Another thing to try: since your body is obviously very well adapted to step, try some other forms of cardio for a while, then when you come back to step, your body will have to readjust, and it will seem more intense.
 
If outdoor exercise is an option, I would try some power walking
and/or jogging. I have done this before when I got burned out
on step, and it gave me a whole new outlook. It also made me
appreciate my air-conditioned workout space when I decided to
go back to my step workouts! If you do try power walking, you
could try to find some hilly areas to make you work harder.
Take care!
 
All I can say is you ladies are my idols. I did Power Max last night on a 4" step and just about had a heart attack. :)
 
How much walking, if you really haul a$$, equals one Cathe step workout?

Here in my part of the word, hills are very easy to find!

Thanks!

Susan L.G.
 
>All I can say is you ladies are my idols. I did Power Max
>last night on a 4" step and just about had a heart attack. :)

Tess, LMAO. I would never refer to Imax 2 as a "nice little workout" either, lol! So you're not alone!

Marie
 

Our Newsletter

Get awesome content delivered straight to your inbox.

Top