kathryn
Cathlete
As I was catching up on my fitness magazine reading, I came across several ideas for weight workouts that I though sounded interesting and effective.
1) William J. Kraemer did studies that showed that one of the most effective workouts combines a full-body weight workout (which burns more calories after the workout) with an intense 30-minute step workout (which burns more calories during the workout). He suggests starting the workout with resistance work for the large muscle groups (ie: squat, bench press, seated row, military press, lat pulldown--could be pullover), then proceding to a 25-minute step workout at 80-85% of heart rate maximum, then endiing with weight work for the smaller muscle groups (ie: bicep curls, triceps pressdowns--could be lying extensions--calf raises, hamstring curls, abdominal crunches). Resistance work is 3 sets of 10-12 reps, with 1-2 minutes betwee sets and exercises.
I'd like to see a Cathe version of this. I think splitting the weight work up like this would also help the smaller muscles recover more and thus be ready to lift heavy.
This might be a format for a premix, even if it's not the main workout.
2) I've read a couple of different plans for combining slower/heavier reps with lighter/faster reps. Some kind of "hi/lo" (high reps/light weights + low reps/heavy weights) weight workout!
a) start each body part with one set slow and heavy, continue with sets of higher reps and moderate weight;
b) End each body part with one slow set (same weight); three counts up, hold at top, four counts down.
c) Start with light weights and high reps (Matt Roberts suggests 30-40 reps!) then move to heavier weights and 10-12 reps for a second set.
3)Peripheral Heart Action Training is supposed to add a cardio benefit to weight training. Alternate a lower body move with an upper body move.
With the possibilities of premixes, it seems feasible to include a variety of different workout formats on one DVD, using the same footage. What fun!
1) William J. Kraemer did studies that showed that one of the most effective workouts combines a full-body weight workout (which burns more calories after the workout) with an intense 30-minute step workout (which burns more calories during the workout). He suggests starting the workout with resistance work for the large muscle groups (ie: squat, bench press, seated row, military press, lat pulldown--could be pullover), then proceding to a 25-minute step workout at 80-85% of heart rate maximum, then endiing with weight work for the smaller muscle groups (ie: bicep curls, triceps pressdowns--could be lying extensions--calf raises, hamstring curls, abdominal crunches). Resistance work is 3 sets of 10-12 reps, with 1-2 minutes betwee sets and exercises.
I'd like to see a Cathe version of this. I think splitting the weight work up like this would also help the smaller muscles recover more and thus be ready to lift heavy.
This might be a format for a premix, even if it's not the main workout.
2) I've read a couple of different plans for combining slower/heavier reps with lighter/faster reps. Some kind of "hi/lo" (high reps/light weights + low reps/heavy weights) weight workout!
a) start each body part with one set slow and heavy, continue with sets of higher reps and moderate weight;
b) End each body part with one slow set (same weight); three counts up, hold at top, four counts down.
c) Start with light weights and high reps (Matt Roberts suggests 30-40 reps!) then move to heavier weights and 10-12 reps for a second set.
3)Peripheral Heart Action Training is supposed to add a cardio benefit to weight training. Alternate a lower body move with an upper body move.
With the possibilities of premixes, it seems feasible to include a variety of different workout formats on one DVD, using the same footage. What fun!