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Check out Karpy's pre and during season workout...or else you
to can have this fine body you see here. Workout, just do it, you'll do everything better, your mind will sharpen and
it will prevent the injurys you worry about.
Karpy's
Workout
At this time of the year with the weather starting to turn, I move my workouts inside to the gym.
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Your Stretching program, focus on legs, (Hamstrings),
back and core.
Yoga and Pilates is a good
direction. -
1-2 mile run is nice outside, trail running is great for bumps. or hike up an up hill trail with your ski poles,
run down - Sit ups/ using crunch machine and big ball (I also do 3 sets of of 3 different Pilates Core Exercises) - 30 - 40 minutes of Bike machine - 30 - 40 minutes of stair master - 20 - 30 minutes of inclined tread mill, running | - Sit ups/ using crunch
machine and big ball - Leg Extensions, Feet pointed out, Feet pointed in, Feet pointed
straight. Use lower weight, but a lot more reps. Sets of 18-12-8 of each.
(When finished the (3) positions, lift with
(1) leg at a time till toast.) - Leg press, same as above - Leg curls (for Hamstrings) lower weight,
max reps - Calve raises, as many as possible, and then do more. - Squat with low weight, but high reps. Then (1) set of 12 with high
weight - Sit ups/ using crunch machine and big ball
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On Pulley machine: All with low weight, really high reps, then (1) set of 12 with
more weight | - Up right rows
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Standing Pull downs - Standing (1) arm curls, Top Pulley Lower
pulley across body - Standard Curls using straight bar -
Wrist curls -
Seated on floor front rows (a little higher weight) - Sit ups/ using crunch
machine and big ball (Add your favorite excerises to my workout)
Sauna: (This might sound a bit strange) - Sit ups/ Crunches/ Leg
raises (Focus directly on muscles used, and
breathing) 15-25 minutes - 10 minutes in steam room. Focus on breathing
Note: If you feel dizzy or light Headed…Please stop! | skied competitively, this
was my workout combined with more strength-based exercises |
Interval Training for Peak Fitness
There
are two big challenges in sticking with an exercise regimen -- keeping
it interesting, since doing the same thing all
the time gets so boring...
and attaining the same level of health benefits from the same old workout,
because your
body gets more efficient as it gets increasingly fit. Because I
only have 30 minutes a day to exercise, one method that
has worked for me
that meets both those challenges is what the Swedes call "fartlek," which
means "speed
play," a form of unstructured interval training popular with
runners.
This works by alternating intervals
of high-intensity exercise with periods
of what's called "active recovery," I was told by Jason L. Talanian,
an
exercise physiologist at the University of Guelph in Ontario, Canada, author
of several studies on exercise performance.
For example, if you're walking
for an hour, try jogging for 30 seconds every few minutes. If you're already
running, sprint for a half-minute. Talanian told me that these spurts of
high-intensity exercise lead the body to physiological
adaptations that help
burn more fat, with the periods of rest making it possible for the body to
meet escalating
levels of challenge. One measure of aerobic fitness --
maximum oxygen consumption (known as VO2max) -- is also notably
improved by
interval training. And, as I said above, by varying and increasing the
challenges of your intervals,
you are able to intensify your workout without
adding more time.
RESEARCH FINDINGS
In his most recent
study, published in April in the Journal of Applied
Physiology, Talanian asked eight college-age women to work out in
his lab
every other day for two weeks, for a total of seven interval sessions.
During each workout, they performed
10 high-intensity intervals of four
minutes each, following each with two minutes of rest time. The women were
all
over the map when it came to fitness levels -- some had been fairly
sedentary, but one was a tri-athlete and another
played competitive soccer.
About half were of average fitness and had been exercising in a conventional
manner prior
to the study (three times a week or so, at moderate intensity).
To track results of fat utilization, Talanian used a
measure called whole
body indirect calorimetry, which uses exhaled gases to calculate
carbohydrates and fats burned.
Talanian's study, which reinforces the benefits of interval training, was
unusual in the duration of the
"high-intensity" intervals (four minutes) and
in measuring changes in fat utilization in the whole body. In
previous
studies, subjects ran "all out" for 30 seconds, followed by a lower
intensity active rest period
of two or three minutes, which he hypothesized
was a key reason for the impressive results. The exact mechanism that
resulted in improved fat utilization following interval training is not yet
known, but Talanian says it may be the
aerobic component... it may be that
the fat is burned during recovery periods following exercise where the body
replenishes
its lost glycogen stores. "But at this time we really don't know
why an exercise that requires primarily carbohydrate
for energy results in
improvements in fat burning," he told me.
If four-minute intervals of high intensity
seems daunting to you, don't
despair. You can get some of the benefits of interval training with much
shorter
intervals. An earlier study at McMaster University found that
between four and seven "all-out" bouts of 30
seconds each, alternating with
a four-minute full-rest recovery period between intervals, still doubled the
endurance
capacity of the subjects in a mere two weeks of training.
GETTING STARTED
It's often helpful to work with
a trainer for your first interval workout. I
had no idea how hard I could safely push myself until the trainer made me
do
it. If a trainer is not for you, Talanian suggests starting your interval
training by computing your maximum
heart rate (subtract your age from 220).
Then you multiply by a percentage to get your range or goal. For example, a
40-year-old who wants to exercise between 60% and 80% of max would subtract
40 from 220 -- 180. Then 60% of 180 is
108 (which stands for
beats-per-minute), 80 percent of 180 is 144. His range is 108 to 144
beats-per-minute (in
this case 80% is his high-intensity goal). You can, of
course, work up to that, and you can also start with shorter intervals
of
low to moderate intensity and increase to longer ones as you improve.
"Beginning with a low intensity is
a good way to start exercising, and can
make it more manageable for beginners," says Talanian.
Source(s):
Jason L. Talanian, a doctoral candidate in exercise physiology at the
University of Guelph in Ontario, Canada.
Talanian has co-authored several
studies on exercise, training and adaptation, and was the recipient of a
Gatorade
Sports Science Institute grant for his proposal, "Effect of high
intensity interval training on skeletal muscle
metabolism."
| Mountain Biking Moab's White Rim |
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| Well Most Of It |
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