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Crossfit Training: Maximum Intensity or Maximum Risk?

FitBuff Blogger — Tue, 12 May 2009 12:21:18 +0000

"I'm doing Fran today."

Crossfit Training

This statement would sound derogatory to any normal, average human being who has never picked up a muscle mag or has ever wondered how the guys in the movie "300" trained. But to a lot of athletes out there "I'm doing Fran today," causes fear, panic, excitement, and nervousness all at the same time. Fran is one of Crossfit's most famous Benchmark workouts. The workout involvs doing 21-15-9 repetitions of 95lbs Thrusters and Pullups in a superset fashion.

Introduction to Crossfit Training

A benchmark workout is a workout that is repeated throughout the Crossfit programming. When a non-crossfitter looks at the main website, all they see is a collection of really high intensity workouts with no structure. Apparently there is a structure to Crossfit programming, however the structure is a closely guarded secret in founder Greg Glassman's mind. Coach Glassman is the "genius" behind this "revolutionary" training program. He loves using the words "efficacy" and "power." In fact, that's all he really talks about.

Every time Coach Glassman speaks, you are either forced to listen carefully at his words, trying to decipher his SAT-ish language, or marvel at how much someone can talk without actually saying anything. Take, for example a passage from an an interview he gave in Girevik Magazine:

"First of all, what is unique about your Crossfit approach to training?

I think we are unique in both the efficacy of our regimen and our methodology. In terms of approach, I don't know of another program utilizing gymnastics skills and drills, Olympic Weightlifting/powerlifting, and multi-mode sprint work. Our hallmark of combining these elements in single workouts may be globally unique – we're still searching.

In terms of efficacy, of course our results are due to our methods – this is true of every program, but more to the point we have spent literally thousands of hours honing our definition of fitness. It is our definition of fitness that has refined our approach, and, in turn, forged our results. For CrossFit the specter of championing a fitness program without clearly defining what it is that the program delivers combines elements of fraud and farce. The October 2002 issue ("What is Fitness?") of our magazine, CrossFit Journal, is an eleven-page manifesto of our view and standards of fitness."

Here's what that means:

Crossfit combines gymnastics, Olympic Weight Lifting, and GPP into a single program.
We spend countless hours defining the term "Fitness."

You can go and read the 11-page "manifesto" of Crossfit, but it'll probably just confuse you more. I know I had to read it at least 5 times to make sense of it. And even then I had a ton of questions. In my quest to simplify my life, Greg Glassman was just throwing random words at me that meant nothing. The purpose of this article to clear up a lot of the "hoopla" surrounding Crossfit, and to give you guys a real taste of what Crossfit really is without all the confusing jargon.

Who is Greg Glassman?

According to Girevik Magazine, Glassman started off as a gymnastic coach in 1974 at a Y.W.C.A gym in Pasadena, California. He went on to train a variety of athletes from various sports, backgrounds, and professions. Coach Glassman soon realized the drawback of traditional body building and endurance athletes when it came to the demands of law enforcement personnel and high intensity athletes. After much experimentation, he found he was able to produce better results with his clients by combining heavy fundamental movements (compound and olympic lifts) with high intensity training (sprints, circuit training).

Out of all the clients and athletes Glassman has worked with, he claims to have a special place for law enforcement and military personnel. It makes sense why this group of athletes would be so keen to make Crossfit a regular part of their training. Crossfit is randomized and challenges a broad spectrum of fitness goals – perfect for law enforcement and military personnel who need to be ready for anything at any time. Crossfit is also extremely popular with Mixed Martial Artists, however, it can be argued that Mixed Martial Artists have been performing Crossfit-esque workouts long before Coach Glassman branded the training style.

So…What is Crossfit Training?

Crossfit isn't as complicated as Crossfiters and Greg Glassman want to make it seem. We can start with the fact that Crossfit effectively combines gymnastics, Olympic lifting, and high intensity training. Let that sink into your mind first before we continue.

Moving on, the goal of Crossfit programming is to be as general as possible. Glassman believes that the needs of athletes and every day citizens are nearly the same. We all require exercise in the following ten aspects of fitness:

Cardiorespiratory Fitness
Stamina
Strength
Flexibility
Speed
Power
Coordination
Accuracy
Balance
Agility

I have yet to figure out how Crossfit helps you with flexibility, coordination, accuracy, and balance. However, I do agree that the other six can be easily accomplished with Crossfit. However, because this is a general approach to all-around fitness, you'll be strong – but not the strongest. You'll be fast – but not the fast. You'll even get bigger and leaner – but you won't be the biggest and leanest. Get my drift? After a certain point, if you really care enough, you need to specialize for your sport.

The most popular question out there is how are the Crossfit workouts created? Well, I'll let Glassman answer that question himself:

"Our view of what fitness is and isn't creates, in effect, a theoretical template that guides the selection of exercises, their rep range, frequency of occurrence, length of workout, etc. Come to know our standards and aims and the rationale behind our workouts' architecture becomes somewhat self-evident. The workouts themselves are a near perfect expression of our vast experience building the world's toughest athletes. This question is great but somewhat like asking Tiger Woods, "How do you do it?"

That being said, the process is without a doubt part art. In fact, the National Strength and Conditioning Association, that august non-profit arbiter of exercise science admits in its Essentials of Strength and Conditioning that exercise programming is still more art than science. At CrossFit we call it the choreography of exertion. Our routines display balance, symmetry, theme, composition, and an aesthetic cultivated over decades of experience – including successes, and failures. The workouts are designed to maximize human physical capacity, period. That being the case, they are universally regarded as being the toughest workouts in every athlete's experience.

Finally, I cannot discount the utility of posting workouts to the site and getting feedback from hundreds of elite athletes around the world. This would prove invaluable to any strength and conditioning coach or program."

I have to agree with Glassman on this one, although he could have said what he said with fewer words. I have lots of articles on my site talking about program design, but I still get questions about program design. There are people who can come up with some challenging and effective programs (like me) and those that struggle with it. This is what separates the trainers from the enthusiasts.

Is Crossfit Training Safe?

I'm going to go to the Crossfit site right now and take a look at the first workout and tell you whether or not I think it's safe:

"Grace"

135 pound Clean and Jerk, 30 reps

This workout is obviously not safe for a complete newbie. It's not even safe for me since I can barely clean and jerk 135 for a single rep. Here is how I would tackle this workout:

Drop the weight to 95lbs and perform 30 Power Clean and Jerks
Work upto 135lbs
Drop the weight again to 95lbs and perform 30 Clean and Jerks
Work up to 135lbs

We just covered the first reason why Crossfit might not be safe: technical exercises performed at high repetitions. Cleans and snatches require near-precision technique. One small mistake can injure you for good.

The second reason why Crossfit might not be safe is the high intensity nature of the workouts. These workouts cause something called rhabdomyolysis (rhabdo). Rhabdo is a condition where the breakdown of muscle fibers result in the release of muscle contents into the blood stream. These contents (myoglobin) can be harmful to the kidneys and may result in kidney damage.

In a recent Crossfit Journal article , five of the first cases of rhabdo were presented. All five patients recovered fully from their condition within a few weeks, and most went right back to Crossfit. These five individuals were active athletes, but relative beginners to Crossfit. Their condition results in too much Crossfit too fast.

Rhabdo can occur with any sort of high intensity program. A mixed martial artists can get rhabdo from his training, and so can a military personnel. However, cases of rhabdo are higher in Crossfit because of the incredibly high intensity nature of Crossfit. If you underestimate it, it'll get you.

Later in this article I will show you how to get started with Crossfit without risking rhabdo.

Is Crossfit Training for Me?

Before we get into how to follow Crossfit safely, I think it's important to determine whether or not Crossfit is for you. Crossfit is for individuals who want to achieve a more well-rounded level of fitness. Here is a problem I've experienced in the past: Each time I tried to get bigger and stronger, I got slower. Once I started working on conditioning, I lost some size and power. I was always trying balance between these two ends of the fitness spectrum.

The solution to these problems is Crossfit. In my opinion, everyone should have a taste of Crossfit. However, after 3-6 months, or however long it takes you to get a real taste for it, you should modify it for your own needs. If your main goal in life is to be the biggest guy in the gym, you can probably use Crossfit to shed some fat real fast or maintain cardiovascular conditioning, however don't deviate to far away from what ever it is that's helping you pack on size.

How to Get Started with Crossfit Training

On the main Crossfit site, they tell you to spend a month getting to know the movements. Start the program, substituting the exercises that you don't know with the exercises that you do know. This is a pretty good approach. I've experimented with Crossfit in the past, and to tell you the truth, it can get really frustrating really fast. If you have the money and time, I suggest going to an affiliate. Crossfit has a list of local affiliates on their website.

I've never been to an affiliate. But I can tell you one thing: if you're not familiar with Cleans, Jerks, Snatches and other complex, high intensity moves – be careful with them. I'm not an expert at these movement, but I was able to learn the "power" versions of these rather quickly. By this I mean power cleans, push press, and power snatches. You can also substitute these movements with a dumbbell or kettlebell. Using a dumbbell or kettlebell is probably safer than trying to heave a huge barbell over your head.

A few more tips to help you get started without risking rhabdo:

Start with a lower frequency than the one recommended (3 on, 1 off). Try three days a week and steadily move up to four or five days a week.
Be prepared to eat. After my first week of Crossfit, my metabolism was on fire. I just kept eating everything in site (this can get dangerous in the long run).
Take longer rest periods than you think. For example, if you're doing Fran, maybe work in a minute rest periods between each set, even if you don't need it. This will help you get used to the idea of moving back and forth between two big, compound movements.
Time and record everything. Without a training journal, you'll never know if you made progress with this program.
Don't be afraid to deviate from the program. People on the board will yell at you, but who cares? I personally don't follow the Crossfit programming because it does not match my needs.

Points of Review

Crossfit is the perfect, well-rounded program designed to boost your level of fitness.
The high intensity nature of Crossfit can be dangerous and be potentially fatal.
You should start slow and steady with Crossfit. Seek out a good coach.
Greg Glassman is hard to understand, but that doesn't mean you should ignore him.

In conclusion, I'd say that Crossfit training is a good addition to your current program. There's a lot to learn from this system. They have one of the best online journals I've seen. For just $25 a year, I'm getting better fitness education than any certification out there. This education is better because it's evidence-based. You can see in front of your eyes. They tell you what it is, and they go and apply it in their workouts. Your job is to take what you learn, and apply it into your own training.

About the Author

Parth Shah is an average joe who’s tired of all the nonsense he sees in mainstream health and fitness media. His thoughts, ideas, and philosophy can be found on his website, ShahTraining.com. (RSS Feed)

Do we have any Crossfitters out there? What do you like and/or dislike about Crossfit training?

How to Jump Rope – 5 Best Exercises

FitBuff Blogger — Thu, 23 Apr 2009 12:20:37 +0000

How to Jump Rope

For such a simple, portable, and lightweight piece of equipment, learning how to jump rope can be surprisingly complex.

Little did you know what a great workout you were getting back in your grade-school days playing "Double Dutch."

If you don't find your friends randomly twirling giant jump ropes as much as they used to, you can get some one-on-one time with your own, while building strength and endurance with these great workouts and exercises.

How to Jump Rope

1. Basic bounce step

With your feet together, simply jump straight up, barely clearing the rope, before landing and repeating. Simple enough, right?

You'll be surprised at how difficult it is to keep this going for any length of time.

Remember to keep your elbows close to your sides and make small circles with your wrists.

Also, stay on the balls of your feet each time you touch and keep your knees slightly soft.

How long can you last?

2. Alternating feet

Keeping the same rope mechanics as described above, this time start standing on one leg, with the other bent behind you at the knee.

With the first swing of the rope, quickly hop off your first foot while alternating them in mid-air, so you land on the opposite foot.

Once you get going, this will look and feel like you are just jogging in place with the rope going under each foot just before it touches the ground.

3. Power double jump

Again, the setup is just like the basic bounce step, but this time you're going to be jumping a lot higher, while the rope swings underneath you TWO times between each jump.

This one will take some practice to get the swing timing down, but this jump rope exercise will make you much more explosive.

4. Slalom/side-to-side

Start with your feet together and try to keep them that way throughout the entire exercise.

Jump slightly higher than you do on a basic bounce step, while also landing just a bit to each side with each jump.

5. Bell jump

This is much like the slalom, but instead of going side-to-side, you're jumping slightly forward and backward with each twirl of the rope.

You can alternate between each jump rope workout above or combine them for an intense circuit.

Now that you know how to jump rope, get out there with "Eye of the Tiger," and get your Rocky on!

Treadmill Interval Workout

FitBuff Blogger — Fri, 17 Apr 2009 12:07:45 +0000

Treadmill Interval Workout

One of the most common pieces of equipment you'll find in any gym is the good 'ol fashioned treadmill. Unfortunately, most people's workouts are just as ol' fashioned as the machine, so it's time you stepped into the 21st century with a much more effective treadmill interval workout.

Depending on your fitness level, you may or may not have noticed that you can adjust the incline of many treadmills, in addition to the speed. You can always use a combination of the two to find just the right balance, but a good rule of thumb is, "You shouldn't be able to flip through any magazine and have a mid-morning conference call if you really want to get any benefit from your workout."

This type of workout is especially useful during cold or rainy days when interval training outside may not be possible.

Treadmill Interval Workout

STEP ONE: Warm up at 3 mph for at least 5 minutes at 1% incline
STEP TWO: Then walk/jog for 5 minutes at 3.5 – 4.5 mph at 1% incline
STEP THREE: Increase the incline to 2% for 1 minute
STEP FOUR: Slow down and power walk for 3 minutes
STEP FIVE: Increase the speed to 5.0-5.5 mph and run for about 1 minute.
STEP SIX: Follow this with a slow jog for 2 minutes at incline 0% at speed of 4.0-5.0 mph
STEP SEVEN: Increase the incline to 2% and speed to 5.0-5.5 mph and run for 2 minute
STEP EIGHT: Reduce the speed to comfortable pace and catch your breath for 1 minute
STEP NINE: Increase the speed to 5mph and run for 5 minutes, if 5mph is not comfortable speed for you that you can’t keep up with then reduce it to a speed that is right for you.
STEP TEN: Cool down decrease the speed to walking pace for 5 minute.

The entire workout will only take 30 minutes, and remember: You can increase or decrease the difficulty and intensity by tweaking the incline and speed settings, depending on your goals and current level.

Do you have another treadmill interval workout you'd like to share with the group?

Excellent Ball Exercise for the Abs

FitBuff Blogger — Fri, 17 Apr 2009 00:05:56 +0000

If you surf the internet, there are a million videos that provide you with one exercise for the abs after another. And apart from the simple ones that don’t require equipment, there are a few that do use equipment which can add value to improving fitness levels and reducing weight.

The first thing that comes to mind is the ‘stability ball’ or what is also known as the ‘Swiss ball,' which can help you lose considerable weight (if done correctly) especially in toning your muscles or even getting firm abs in the comfort of your own home.

Here is the example of an exercise where the simple objective is to transfer the stability ball from your hands to your feet. It’s a simple movement, but you will definitely feel the burn after a few sets.

Exercise for the Abs

Step 1

Start with the ball extended overhead

Step 2

Bring your legs and arms up to meet in the middle

Step 3

Transfer ball to feet and reverse the motion

You can complete the workout one of two ways, or alternate between the two.

First, start out slow and simply complete 2-3 sets of 6-12 reps each. Once you get a feel for the movement, try implementing timed sets, where you crank out as many as you can in 60 seconds, for example, rest for 30-60 seconds, and repeat one or two more times.

As your core stability and strength increase, you will be able to do even more in less time.

Remember to keep your lower back against the floor to protect it, and try and keep your core engaged the whole time for maximum benefit.

What is your favorite exercise for the abs, with or without a stability ball?

Bikram Yoga – My Experience As A Tall Long Macho Man

FitBuff Brandon — Wed, 30 Apr 2008 13:00:38 +0000

At 6'3" with long limbs and a serious lack of flexibility, I never thought I would find myself twisted up in some awkward yoga pose — especially not Bikram yoga (as if I even knew the difference up until two weeks ago).

But, there I was, 30 minutes into the class, having gone from thinking, "yoga's for girls," to wanting to cry like a little school girl on the inside at that very moment.

I was sweating more than I had ever sweat at any basketball practice, gasping for air more than I had ever "gusped" during any weightlifting workout, and felt like I was literally in hell, given the 100+ degrees and 60% humidity that is standard for Bikram yoga studios.

If it wasn't for my own massive male ego, and seeing a room full of women who had mastered this "little 90 minute morning routine," I would have fallen to the floor and tried to claw my way out of this torture chamber.

Nevertheless, I pressed on. Fortunately, at around the 30-minute mark (my near breaking point), we go from standing/balancing poses (the most demanding part of class) to the lying/sitting poses (the slightly less demanding part of class).

Between the two phases, there is also a two-minute Savasana, which means "corpse pose" (how appropriate), where you lie on your back with your palms facing up like you just fell backwards out of your upstairs window.

Curse the Theory of Relativity!

Of course, these two minutes seemed like about two seconds, and the instructor was already ordering us into the next position.

A few of these were relatively easy (thankfully!), but once we hit the camel pose, it was back to Suckville. This one is where you stand up on your knees with your feet behind you, put your hands on the back of your hips, and bend your head, neck, and body backwards, while thrusting your hips forward.

It may sound simple enough, but something about the upside-down'ness of it, combined with my overwhelming need for oxygen, made me feel like I was going to throw up and pass out all in one graceful motion.

This was the first one I had to "fake it 'til you make it" by just barely tilting my head back and not bending my body much at all.

How Much Longer?!

After that, there's only a few more postures left, none of which are particularly demanding. Of course, for my first time, I had no idea of the order or what terrible nightmare pose could be coming next, which only made it that much harder and more exhausting.

We finished the class with a breathing exercise where you look like you're hyperventilating. You push air out of your lungs, using your diaphragm, at a rapid pace (about two or three times per second).

Imagine the way you breathe on your glasses to fog them up and clean them, then do that multiple times in rapid succession. It was actually surprisingly calming and a nice way to end the class, although I would have just as happily slammed my head through the wall if that was the traditional way of ending the class, anything to make it stop!

Once I limped to my car, dragged up my steps at home, and fell into and out of the shower, I did notice a significant increase in energy, and it felt great to have completed such a hard workout.

Glutton for Punishment

Seeing as I signed up for the unlimited one week trial, I was determined to go every morning since it was my off week from lifting weights, and I wanted to see how quickly I could improve.

The second day was almost as torturous as the first, but I made it a few minutes farther before I entered "schoolgirl mode."

The third day was again insanely hard, but I made it all the way to the camel pose before crapping out.

And, finally, on day four, I made it through the entire 90 minutes, AND successfully completed both full camel poses!

I also noticed for the rest of the week that I could stretch just a little bit farther and bend just a little bit deeper on each posture, so my flexibility was clearly improving.

"I'm melting! I'm melting…"

The one thing I didn't expect, and should have monitored more closely, is losing over 10 pounds in that one week alone! That's a great endorsement for anyone looking to lose weight, but given my Energizer-bunny metabolism, I'm trying to gain weight and muscle, not lose it.

Of course, I wouldn't normally be doing these 90 minute workouts 6 times a week, but it was a unique test for me on my off-week from weightlifting.

Where Are They Now?

I've been doing the classes once a week, on Saturday's, for the past few weeks, and it's a nice way to end a heavy lifting week, stretching and relaxing every muscle in my body.

My only gripe is that the classes are so long. Ninety minutes is a big chunk of time in and of itself, but again with my high metabolic rate, a shorter class would be ideal. I guess "speed yoga" would go against the whole peaceful and mindful aspect of the practice.

Now that the weather is warming up, I still plan on doing Bikram every other week or so on cloudy/rainy days, but when it's nice out, I'll be playing basketball at the park on Saturday's and Sunday's for my weekend cardio.

To Bikram or Not To Bikram

Believe it or not, after all the griping and complaining, I would absolutely recommend trying it out if there's a Bikram yoga studio near you. When I first read about it, I thought it was just some Hollywood thing, so I was surprised to find there was a studio less than five minutes from my house in a shopping center that I'm in at least a few times a month.

If you're into challenging your body and pushing yourself to the limit, Bikram yoga is a great test. They tell the first-timers before class that no matter how tired you get, you should never leave the room. Aside from disturbing others, going from such an extreme environment to the much cooler, dryer lobby will only further shock your body.

Instead, you should just skip a pose or two and lie down on your mat, which at least a few people do in every class. But last week, three different people bolted out of the room throughout the class. It was probably a bit of a domino effect after the first one left, the other two felt less pressure to stay in the room.

Even if you don't want to jump right into the big leagues of Bikram, you could try out some less demanding "normal" yoga classes. A few of the moves and poses are very similar, minus the Sahara desert room of course, but even that is something to experience on its own.

If there was ever a time for the "check with your doctor" disclaimer, it would absolutely be right now! This ain't your Grandma's workout, and I would insist that you ensure you are healthy enough to embark on what will feel like your very last journey.

Fitness Equipment Review: Ball Dynamics

FitBuff Brandon — Tue, 29 Apr 2008 21:27:25 +0000

The folks at Ball Dynamics sent over two great products for me to review: the FitBall Pressure Points Package and a FitBall Exercise Ball 75cm.

As you can see, today's theme is all about balls, from the tiny ones in the pressure points package, to the giant 75cm variety.

Get all the giggles out now, because there will undoubtedly be several "that's what she said" moments coming up…

FitBall Exercise Ball 75cm

First, the exercise ball is fairly self-explanatory, and you've probably used one before or at least seen them in a gym. They are great for strengthening your core, and I use one in nearly every workout, but I was impressed with FitBall's version for two reasons:

Right off the bat, I was relieved to find a hand pump in the package. The balls I've had before (yes, it's funny, get used to it as the word "balls" will be used far too many times today) came with a flimsy foot pump that you had to try and hold steady and mash with your foot for way too long, all while trying not to destroy the pump or pull the connecting tube out.

FitBall's hand pump is more like a pump you would use for a bike tire, and is very easy and fast to go from shriveled up (ok, I did that one on purpose) to great big ballsy-ness in only a few minutes.
Once I had the ball all pumped up, I also noticed how much thicker the material seemed, which made me feel much safer and more sturdy. It would take quite a jab to puncture this thing, and even if that happened, it's made of anti-burst material, which is absolutely essential for any exercise ball. There have been horror stories of people's balls bursting (…) while holding heavy weights and causing major injuries.
Also, one bonus point for a personal preference: I really like that it's all black, which fits in with my other equipment much better than the bright green of my former exercise ball.

I've been using the ball extensively over the last two weeks, and it looks exactly like it did the day I pumped it up.

FitBall Pressure Points Package

The pressure points package is a little less traditional, but fortunately, I had some experience with similar products.

In the box are two tennis-sized balls, along with a detailed visual poster and DVD. The idea is to position the balls under your body in such a way that you activate, massage, and release tension in your acupressure points.

Don't worry if you don't know where they are, that's what the DVD and poster are for, and they do a great job explaining everything.

Even before I heard of these, I've been using a foam roll for my back and limbs, as well as a tennis ball for the bottom of my feet, for several months.

The advantage of the Pressure Point balls is that they allow me to target more specific areas than my larger foam roll, and they also feel better under my feet than a generic tennis ball.

I've been using a combination of the foam roll and pressure point balls, and it's really zoning in on problem areas to loosen things up.

Grab Your Balls!

I would absolutely recommend both products, and I'll continue to use them myself, as they are perfect replacements/upgrades for equipment I've already been using.

New HIIT Training Technique – Not The Same 'ol Sh-HIIT!

FitBuff Brandon — Tue, 15 Apr 2008 15:53:03 +0000

Yes, there's already a new HIIT training technique.

I know the entire concept of high intensity interval training is fairly new in and of itself, but things change quickly — hopefully not as frequently as new iPod models, or you may be changing techniques three times before you're even warmed up!

There are already several variations of HIIT, but the changing variables tend to be either the duration of the intervals or the different equipment/methods (exercise bike, sprinting, elliptical machine, etc.).

You can read all about the "old school" HIIT training here, because let's face it: any technique is better than none. In fact, the old way is still amazingly effective, and you may actually prefer it, but I've absolutely fallen in love with the "new school."

HIIT Training 2.0

photo credit: pingnews.com

This new technique is most effective and easiest to perform on an exercise bike, which just happens to be my weapon of choice for my HIIT workouts. You can adapt this method to sprinting or ellipticals as well, but I've always liked the exercise bike, because I can use it anytime right here at home (none of those "I don't have time to drive to the gym excuses"!).

Ok, so keeping with the exercise bike example, I, along with most other HIIT'ers, would (back in the old days of about two weeks ago) pedal along at a high intensity pace (100-150RPM) for a certain amount of time (30-60seconds), followed by a low intensity pace (50-75RPM) for a bit, then rinse and repeat.

As I said, this works wonders for anyone who can really keep up the intensity for a relatively short amount of time. Most HIIT sessions take only about 10-20 minutes; if you're lasting longer than that, then you probably overlooked the "high intensity" portion of H.I.I.T.

The only problem I was having, as my endurance increased and my intensity got higher and higher to keep up, during my high intensity intervals, I was topping out over 160-170RPM (rotations per minute).

Not only did this make me look like a bouncing, schizophrenic lunatic, it put unnecessary stress on my knees and hips.

But, how can I keep up the intensity without continuing to increase my RPM?

Viva La Resistance

Resistance. So simple, yet I never thought of it, until I was browsing and read an article by Craig Ballantyne.

Craig knows his stuff, so the idea really intrigued me. He writes for several health and fitness magazines, including Men's Health and Men's Fitness, and he creates some excellent workouts for everyone from beginners to elite athletes (heard of the Bodyweight 500? you can thank Craig for that one as you struggle to pick yourself up off the floor).

So, by keeping the RPM constant and adjusting the resistance up and down for each interval, you get the same benefits of high intensity vs. low intensity, but without the potential joint stress.

If you're already doing HIIT on a regular basis, try it out as a change-up to your regular routine. For the first-timers, be sure to read the original HIIT article for more background on the training method itself, then try out both techniques.

HIIT By The Numbers

We're all at different fitness levels, but I'll give you my numbers as something to compare to if you need to figure out how your current RPM technique will convert to the resistance technique:

"Old School" (adjusting RPM)

Low intensity intervals: 70RPM on resistance level 5 for 30 seconds
High intensity intervals: 150RPM on resistance level 5 for 30 seconds

Here's what I do now to achieve the same level of intensity and workload while keeping the RPM constant:

"New School" (adjusting resistance level)

Low intensity intervals: 100RPM on resistance level 3 (out of 10) for 60 seconds
High intensity intervals: 100RPM on resistance level 8 (out of 10) for 60 seconds

Again, you can play around with the numbers since everyone's body and equipment is going to be different, as long as you stick with the basic idea of adjusting resistance levels while keeping RPM fairly constant.

Adapting To Other Methods

If you usually do cardio on another type of machine, like an elliptical for example, then adapting this technique to your workout should be fairly easy, as most exercise equipment has an option to digitally or manually increase resistance.

For example, on a treadmill, rather than increasing the speed, you could increase the incline during your high intensity intervals, then bring the incline back down during the low intensity intervals.

If you're not part of the pasty, digital-world bunch, and you prefer to actually run out in the real world, things get a little bit trickier.

When you're using running as your HIIT method, your high intensity intervals are going to be significantly shorter, because not many people can maintain a true sprinting pace for 30-60 seconds.

You can always experiment with these attractive running parachutes to increase resistance, but you may find them to be a bit impractical with the shorter intervals, in which case you can just keep it "old school."

No matter what method, technique, or variation you choose, you simply can't go wrong with any type of HIIT training.

How to Get Rid of Belly Fat – Research Reveals the Answer!

FitBuff Brandon — Wed, 30 Jan 2008 13:00:40 +0000

If you're body isn't bouncing back and tolerating those beer and snack-laden nights like it used to, you probably want to know how to get rid of belly fat in the fastest, most efficient way possible.

You've heard that "spot reduction" is impossible, and no matter how many crunches or ab exercises you do, you can't target a specific area for fat loss. Until now, most people saw the process as an all or none approach.

But, a new study from a highly respected Australian researcher says that there is, indeed, a type of exercise that can target your beer gut specifically. What is this secret fat-seeking workout?

Banish Body Fat with HIIT

HIIT. High Intensity Interval Training. Now, the important thing to remember is this: Yes, it is exciting that HIIT has been shown to precisely target your belly flab, but, by no means, is it a magic pill or easy. It's called high intensity for a reason!

Let's look at the study, then you'll learn exactly how to perform HIIT at the end of this article.

In the study, two groups performed an assigned cardio routine for 15 weeks. Half of the participants did interval training for 20 minutes, three times per week, and the other half did a more traditional slow cardio routine for 40 minutes, three times per week.

The results were simple and conclusive: The HIIT group consistently lost belly fat, while practically everyone in the slow cardio group saw no results at all.

Why Does HIIT Burn Belly Fat?

Professor Steve Boucher, co-author of the Australian study, says it may have something to do with hormones called catecholamines. He found increased production of these fat-burning hormones after high intensity interval training, but not after slow cardio.

Luckily for you (and your ever-increasing waistline), belly fat contains lots of catecholamine receptors just waiting for you to send some their way.

So, of course, now that you know what to do, you need to know how to do it. Here is an introduction to HIIT, as well as several example routines and sample workouts.

Image source

10 Reasons for Heart Rate Monitor Training

FitBuff Brandon — Sat, 26 Jan 2008 13:00:28 +0000

In yesterday's normal resting heart rate article, we discussed the average heart rate, how it's measured, and what it means.

It's simple enough: Wake up, take your pulse, and you're done. But, what about tracking your active heart rate while you're exercising. Depending on what type of movements you're performing and how many hands you have, it may not be as easy to simply count your pulse beats while watching a clock.

That's where heart rate monitors come in, and below are 10 reasons you should use one.

10 Reasons for Heart Rate Monitor Training

Though no method or device is 100 percent accurate all the time, a good heart rate monitor will provide consistent and reliable results.
You don't have to stop mid-workout to use the traditional "count the pulses" method. Just glance at your monitor and the information is right there.
You can train in different "zones" and intensities, without having to estimate if you're staying on track.
Seeing your heart rate can provide motivation and make you feel like you are really working hard.
It will alert you if your mind wanders to the nearby TV or radio and remind you to pick it back up!
By keeping you "in the know," a monitor will allow you to get in and out of the gym with more efficient, well-defined workouts.
If you see your BPM's (beats per minute) are higher than they should be for too long, you can slow down to prevent over-working yourself and causing any damage.
The results allow you to increase or decrease your performance with each workout by accurate and tangible increments.
At the end of your workout, most monitors show you your stats for the day: average heart rate, elapsed time, calories burned, etc.
Using a heart rate monitor makes your workouts more fun!

If you're not completely sold on the idea just yet, at least borrow one from a friend to try out. Then, if you do decide to buy one, be sure to get a quality product, because many of the cheaper brands and models are virtually useless.

From personal experience, though they may be a little more cumbersome, the ones with the chest straps provide the best results.

Home Training – Cardio Workout Tips

FitBuff Brandon — Thu, 24 Jan 2008 13:00:14 +0000

Whether preparing for an upcoming show, or just trying to keep body fat low, cardiovascular training is an important part of all bodybuilders' routines. When trying to add mass, cardio should be done at a minimum, but for health reasons it should never be completely deleted. Cardio strengthens the cardiovascular and respiratory system, and gives you a stronger heart and lungs.

It's often hard to get to the gym four or five times per week to train with weights. It's even harder to make the trip 5 times a week for cardio. For these situations, a home cardio solution is a great idea. But which works best? Let's examine the options.

Walking or running

This is the easiest option – put on shoes, open the door, and go for it. Cost is free, and it can be done anytime. However, drawbacks do exist. Weather can prevent you from running – it's very hard to spend 45 minutes in the elements when it's ten below zero, or a sweltering 90 degrees. Also if you live in a bad neighborhood, utilizing a predictable walking schedule might make you a target.

Exercise bike

This is a favorite of many due to the low-impact nature of the movement, as well as the fact you can very easily watch television while training. Time does pass quickly on a stationary bike. One drawback is the low intensity nature of the machine. It cannot deliver the same kind of full body workout as other machines.

Elliptical

Elliptical machines are very popular in gyms, but less popular for homes due to their size (big), weight (heavy) and cost ($500 and up for a quality machine). They are very effective for full body workouts.

Rowing machine

This very effective piece of equipment suffers from the same fate as the elliptical. It is highly effective for cardiovascular purposes, but also large and expensive. If you have the space and can afford it, a rower is a terrific investment.

Stationary stepper

This small piece of equipment is available for under $50, and it is used by a surprising number of athletes. It's the size of a shoebox and provides no upper body balance, but it is easily stored and used, and provides full ability to walk or run using very little space.

Dane Fletcher is the world's most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com.

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