Optimize your strength and endurance with a workout that targets a variety of different muscle groups. In the American College of Sports Medicine's 2009 report, "Progression Models in Resistance Training for Healthy Adults," researchers revealed that one of the foremost principles in achieving significant changes in strength and endurance is progressive overload. A progressive overload gradually increases the stress placed on your body during exercise training, which stimulates physiological changes.
Cardio Interval
Begin with a five-minute warm-up consisting of a brisk walk or "easy" jogging pace. For one minute, increase your intensity level to a "race pace," a challenging level of exertion that allows you to increase your speed and heart rate. Follow with two minutes of recovery, reducing your speed to a low intensity walk/jog to decrease your heart rate and obtain a steady and controlled breath. Repeat the two-to-one sequence for 10 minutes, followed by a five-minute cooldown.
Med Ball Squat-Curl-Press
Hold a medicine ball in your hands that is less than 10 percent of your body weight. Stand with your feet slightly wider than hip-width apart. Lower your hips into a squat position with your weight in your heels, abdominals firm, and thighs almost parallel to the floor. Pause in the position for two seconds, then firm your buttocks and squeeze your abdominals to stand. As you move from the squat position to a standing position, perform a "med ball curl" by bending your elbows to bring the medicine ball closer to your chest. Once you arrive in the standing position, straighten your arms to the ceiling to perform a shoulder press. Repeat the entire sequence for three sets of 15 repetitions.
Cone Squat
Place two cones about 15 to 20 yards apart. Begin at the first cone in a standing position with your feet slightly wider than hip-width apart. Extend your arms in front of you, with wrists in line with shoulders, as you bend your knees and lower into a squat. Press into your heels and firm your buttocks to return to the standing position with arms at your sides. Take a step forward and repeat until you reach the second cone. Touch the cone and run back to the first cone. Repeat for three to five sets.
Bleacher Climb
Use bleachers, a step, or stairs to complete this exercise. Start at the bottom of the bleachers or stairs. Lightly jog to the top of the bleachers/stairs and walk down for the first repetition. Increase the intensity of your second climb by decreasing the time it takes for you to reach the top. Try to "recover" as you walk down the stairs/bleachers, take slow, steady breaths with an elongated exhale. Repeat this sequence for five to 10 repetitions based on your current fitness level.
Push-Ups for 60 Seconds
Start in a "plank" position with wrists shoulder-width apart and your torso and legs parallel to the floor. Use a stopwatch or have a friend keep track of your time as you perform push-ups for 60 seconds. Focus on performing your push-ups with correct form as opposed to maximizing the number. Inhale to bend your elbows toward 90 degrees and exhale to straighten your arms. Keep your abdominals and legs in "plank" throughout the range of motion. Hold the plank position or bring your knees to the floor if you need to rest. Perform one to three sets with a two-minute recovery between each set.
References
- "Journal of Applied Physiology"; Explosive-Strength Training Improves 5-km Running Time by Improving Running Economy and Muscle Power; L. Paavolainen et al.; Issue 86; 1999
- "Medicine & Science in Sports & Exercise"; Progression Models in Resistance Training for Healthy Adults; ACSM; 2009
- "Journal of Sports Medicine"; Rest Interval Between Sets in Strength Training; B.F. de Salles et al.; Volume 9, Issue 39; 2009
- "Journal of Orthopedic Sports Physical Therapy"; An Electromyographical Analysis of the Scapular Stabilizing Synergists During a Push-Up Progression; L.J. Lear, M.T. Gross; September 1998
Member Comments