max intensity workout

[milica]

hi,
i have 3 cathe videos - Rhythmic Step + Interval Max + Maximum Intensity Cardio.
on the max intensity video she says something like 'i do not advise to do this more than .... 2 times a week". i don't understand what she says in between, so i am wondering how often should this video be done? not more than 2 times a week or ..what did she say?
and what about combining all 3 videos, what is the recommendation, do combine them how and do which one how often?
thank you

 

[gogigi]

Hi, I think in the original Imax Cathe doesn't recommend doing it more than 2 times a week as it's pretty intense. MIC is pretty intense as well. RS is more steady state. Do you have any weight workouts you could rotate these with?
I'd alternate a day of cardio with a day of some sort of weight training. If you go to the Rotations forum you may get some ideas. Do you own other workouts or are you just doing these 3 workouts? If you are only interested in cardio you could alternate the workouts with a day of walking or yoga or other physical activity. 'HTH!

 

[timea3]

Hi

I think she is talking about Interval max only.

 

[milica]

i was talking about max intensity one, but it's the same point.
i only have those 3 videos but i can buy more, no problem. which ones do you recommend and how to combine them? the only thing is i don't have dumbbells (i only have 2.5kg ones and i think they are too heavy, right?) so i would like it to combine cardio with some exercises they don't request dumbbell use.
thank you.

 

[kathryn]

I think she is talking about Interval max only.

Milica, I think the 'she' Timea is refering to is Cathe.
Interval workouts like Interval Max should only be done 1-3 (at most) non-consecutive days per week (once a week is good to start. 3-times-a-week is best for advanced exercisers and/or athletes).

Both IM and MIC are high-impact workouts, so I'd limit them to 3-4 times a week total, on non-consecutive days.

If you are just starting with step, I'd highly recommend doing only 3-4 days total of step, alternating with another type of workout (like kickboxing, walking, etc.). This can help prevent overuse injuries.

I don't know what level you are at (how much you work out, your experience with step, cardio, weights, but I'll assume you've done cardio workouts before). You could follow a schedule something like this:

Day 1: IM
Day 2: total-body resistance workout (if you don't want to invest in dumbbells right now, how about a band workout like Cathe's upcoming Travel workout?)
Day 3: steady-state cardio (that is, non-interval), like RS (though, again, I'd recommend adding another type of cardio that is lower impact)
Day 4: stretch/yoga
Day 5: MIS
Day 6: total-body resistance workout
Day 7: rest

 

[milica]

Kathryn, thanx a lot!
i'm starting with step but i guess i am an intermediate level, considering i did cardio workouts before and i am more or less active.

i just didn't get some things. first, what do you mean by 'total-body resistance workout'. what kind of workouts are those, is there any of Cathe's videos you would recommend for this?
and second, you said 'like RS (though, again, I'd recommend adding another type of cardio that is lower impact)' - so what exactly do you recommend?

again, thanks a lot!

 

[kathryn]

Timea: a total-body resistance workout is a workout for all the major muscle groups of the body (hence "total body") using some form of resistance, such as dumbells and/or barbells, body weight only (Tony Horton has a couple of those), or resistance bands.

Cathe has quite a few total-body barbell/dumbell workouts (Maximum Intensity Strength is a good place to start) but I suggested her Travel Workout, which uses a resistance band, because you dídn't seem interested in investing in dumbells.

For any worthwhile workout with dumbells, you need at the very least two different weights of dumbells (which can actually create more than 2 weight levels, since you can hold two dumbells at once to create a 3rd and 4th level of weight for some 1-arm moves like lat rows).

For lower-impact cardio, as I mentioned above, you could do walking, machine cardio (spinning, elliptical, treadmill), low-impact floor cardio, kickboxing...