PNF Fit Tip #4
Make Your HIIT Workouts More Effective
High-Intensity Interval Training is great for conditioning the body and burning fat. However, many people do it wrong. True HIIT Workouts should only last 10-20 minutes and should have a one to three work to rest ratio, if not a four to one. But, like all things this has been taken to extremes and we now have “HIIT” workouts lasting 45 plus minutes and using very short rest periods. This isn’t HIIT, that is endurance conditioning and is not the most effective way to build work capacity or burn fat.
Here is a fun way to incorporate a HIIT Workout into your routine.
Pick one exercise and a set number of reps. Every time the timer beeps do that number of reps and then rest the remainder of the minute. Again the reps should only take 15-20 seconds max to complete. Start with 10 minutes and build up 20 minutes over time.
PNF Fit Tip #3
Many times we will see clients knees cave in when squatting. When we see this there are three things we look to change to stop the knee from caving.
1. Slightly turn the toes out. This allows you to squat between your feet using you hips without having to put all of the pressure into the knees.
2. Push the hips back first. This will bring the hips into the movement taking some of the weight off of the knees.
3. Add a mini band. By adding a light force pulling in on the knees this will cue your body to press out against the band, activating the glutes which will stabilize the knee.
If that all fails, it is a load issue and you need to move into an Assisted TRX Squat.
Always fix your movement before adding weight to keep your joints and body healthy and strong.
PNF Fit Tip #2
Strong bodies move better and stay younger.
As you age the most important aspect of fitness to focus on is strength training. Two to three days per week is all that is needed to stay strong as you age.
Here is simple program that will keep you moving well and strong.
- Plank, two to three sets of 60 seconds.
- Goblet Squats
- Push Ups
- Kettlebell Swings
- TRX Rows or Pull Ups
Performed as a circuit for 2-3 sets of 8-12 reps Farmers Carries, 50 to 100 yards.
Can more be done? Absolutely, but the basics will keep your body strong.
PNF Fit Tip #1
Don’t be the person who can’t put a suitcase into the overhead bin on an airplane.
Pick heavy stuff up and lift it overhead to stay strong. As we age our strength decreases, making strength training more important to stay healthy.
The Single Arm Kettlebell Clean & Press is a great way to stay strong as you get older and continue to lift heavy things overhead, like your suitcase. Add it to a couple of your workouts each week for a few sets of 5-8 reps.
PNF Mobility Circuit #2
Mobility workouts are great for your days in between workouts. These circuits typically only take about 15-20 minutes, but they help you body recovery the previous days workout and help improve joint flexibility and health.