I recently came across this brief article on the Huffington Post which recommends five different apps to help you get fit without a coach. I haven't tried any of these apps but, from what I've seen on facebook Couch-to-5K seems to be popular and, people seem to be sticking with the program. We all know that it is difficult to get fit or or maintain a routine so, any tool that can help you is great. I haven't found a fitness app that I have wanted to use but, I do enjoy the calorie counting app My Fitness Pal.
So what fitness apps do you use or like and, what ones have you found to be more of a hindrance than helpful? I look forward to your responses in the comments.
Showing posts with label HIIT cardio. Show all posts
Showing posts with label HIIT cardio. Show all posts
Monday, July 29, 2013
Wednesday, May 15, 2013
Review: 7 Minute Research Based Whole Body Workout
I recently came across an interesting article on lifehacker. It was a quick whole body workout based on scientific research. If you would like to read the original journal article you can here. I can see several benefits from the workout although it is lacking if you are in better shape.
I think the strongest point of the workout is that it can be done in only 7 minutes. The article states that the routine should be done for twenty minutes but going through once to get acclimated would work if you haven't exercised for a while. Each exercise is done for thirty seconds with ten seconds of rest in between exercises (this actually comes to more than 7 minutes but I guess it sounded cooler like that?). This kind of high intensity interval training has been shown to be great for you. The exercises are setup to work different muscle groups in rapid succession. The most common excuse for not exercising I hear is that people don't have time and since this can take less than ten minutes I think most people could fit it into their schedule.
Another great aspect of this routine is that it only requires a chair. I think the next biggest obstacle that keeps people from exercising is the cost of equipment and gym memberships. I myself have avoided joining a gym recently do to the high cost of all the gyms in my area. Also if for some reason you don't have a chair only two of the exercises in the routine require one and you may be able to find other objects to substitute for the chair if needed. This routine could easily be done in a hotel room or while traveling. It is always good to have an idea of an easy body weight routine you can employ if you want to exercise and can't get to the gym.
This workout is obviously targeted towards a person who is sedentary. This isn't a negative if it fits your current level of fitness but I would also imagine that this routine could become unchallenging in a short amount of time. If it serves the purpose of getting someone motivated to exercise again than that is all that matters. It would work to do more rounds of the routine but that also has limited potential. I couldn't imagine someone doing this for more than three rounds before they would get bored and the workout wouldn't be short then either.
I think the largest shortcoming of this routine is the lack of back exercises. I can understand why they are left out. The two most common and effective bodyweight exercises are pull ups and rows and both of those would require more equipment than just a chair. It is possible to do bodyweight rows with a table or two chairs but it is difficult to grip the edge of a table and chairs often lack the weight and balance to be safe to do a row with. Also most people who are sedentary would lack the strength to do pull ups and rows with proper form. A pull up bar and a chair can be used to build up strength until you are able to do pull ups without assistance but once again that requires more equipment which doesn't work with the concept of this routine.
Overall the 7 minutes research based workout is a great routine for a sedentary person to start getting back into shape. Quick simple routines that don't need much equipment and use bodyweight are an excellent starting point for most people who don't exercise. The lack of back exercises is the main flaw I find with this routine. A pull up bar is a small investment and pull ups and rows could easily be added in the routine. Exercise is very important and if you are short on time or have been putting in too many reps on the couch this could help you get back up on your feet and full of energy.
One last question though ... does anyone actually do crunchs anymore? (The abdominal crunch is exercise four in the routine if you haven't check it out yet).
I think the strongest point of the workout is that it can be done in only 7 minutes. The article states that the routine should be done for twenty minutes but going through once to get acclimated would work if you haven't exercised for a while. Each exercise is done for thirty seconds with ten seconds of rest in between exercises (this actually comes to more than 7 minutes but I guess it sounded cooler like that?). This kind of high intensity interval training has been shown to be great for you. The exercises are setup to work different muscle groups in rapid succession. The most common excuse for not exercising I hear is that people don't have time and since this can take less than ten minutes I think most people could fit it into their schedule.
Another great aspect of this routine is that it only requires a chair. I think the next biggest obstacle that keeps people from exercising is the cost of equipment and gym memberships. I myself have avoided joining a gym recently do to the high cost of all the gyms in my area. Also if for some reason you don't have a chair only two of the exercises in the routine require one and you may be able to find other objects to substitute for the chair if needed. This routine could easily be done in a hotel room or while traveling. It is always good to have an idea of an easy body weight routine you can employ if you want to exercise and can't get to the gym.
This workout is obviously targeted towards a person who is sedentary. This isn't a negative if it fits your current level of fitness but I would also imagine that this routine could become unchallenging in a short amount of time. If it serves the purpose of getting someone motivated to exercise again than that is all that matters. It would work to do more rounds of the routine but that also has limited potential. I couldn't imagine someone doing this for more than three rounds before they would get bored and the workout wouldn't be short then either.
I think the largest shortcoming of this routine is the lack of back exercises. I can understand why they are left out. The two most common and effective bodyweight exercises are pull ups and rows and both of those would require more equipment than just a chair. It is possible to do bodyweight rows with a table or two chairs but it is difficult to grip the edge of a table and chairs often lack the weight and balance to be safe to do a row with. Also most people who are sedentary would lack the strength to do pull ups and rows with proper form. A pull up bar and a chair can be used to build up strength until you are able to do pull ups without assistance but once again that requires more equipment which doesn't work with the concept of this routine.
Overall the 7 minutes research based workout is a great routine for a sedentary person to start getting back into shape. Quick simple routines that don't need much equipment and use bodyweight are an excellent starting point for most people who don't exercise. The lack of back exercises is the main flaw I find with this routine. A pull up bar is a small investment and pull ups and rows could easily be added in the routine. Exercise is very important and if you are short on time or have been putting in too many reps on the couch this could help you get back up on your feet and full of energy.
One last question though ... does anyone actually do crunchs anymore? (The abdominal crunch is exercise four in the routine if you haven't check it out yet).
Wednesday, April 3, 2013
P90X Review
I think everyone has heard about P90X but just in case you haven't
"P90X® is a complete 90-day home fitness system designed to get you in the best shape of your life. Created by trainer Tony Horton, the program includes 12 intense workouts that use resistance and body-weight training, cardio, plyometrics, ab work, martial arts and yoga, along with a nutrition plan, fitness guide and workout calendar."
Wow .... Best shape of your life ... well I say - Bring it! That is a lofty claim and I'll discuss some my likes and dislikes of the program.
For the bare minimum to do the program you'll need a set of resistance bands with a door attachment. Although not required I'd highly recommend investing in a pull up bar if you want the best results from the program. Pull ups are one of the two most effective resistance exercises for the back (rows are the other) and the resistance bands can't simulate the difficulty of the pull up. Most of the people on the dvds are using free weights and if you have an extensive set of dumbbells that will help your results with the resistance workouts. Most of the people on the dvd use push up bars but you could use a pair of hexagon dumbbells for a little extra depth. Definitely the most important thing you can buy is a pull up bar though.
Before I start with the review of the program it is important to address that the price is restrictive. At 120 dollars for many people this will be a serious investment. Adding in the cost of resistance bands, push up bars, and a pull up bar will up the cost (just imagine if you bought a whole range of dumbbells!). Despite the high cost of the program if you hate going to the gym it will give you workouts you can do from home. I should mention that if you try and do any of the cardio routines in an apartment and your downstairs neighbors are home they will not be impressed.
The program is designed and led by the affable and slightly annoying Tony Horton. He is likable but after 90 days his jokes will become increasingly less funny. Every workout has three other people doing the routine and they show how to do different modifications of the exercises. This is helpful and makes it possible to get more out of the routines.
The program consists of 12 workouts one of which is the shorter Ab Ripper X. The other 11 workouts can be broken down into 5 resistance workouts, 3 cardio, 1 yoga, 1 active recovery stretching, and Core Synergistics which is a mix of resistance, cardio, and core work. Most of the workouts are very intense and can continue to be challenging but a couple fall short compared to the others.
The Chest and Back workout is made of mostly classic push and pull exercises consisting of variations on push ups, pull ups, and rows. This workout can continue to be challenging for most people and is a great upper body routine. This is one of my favorite workouts from the program. Back and Biceps and Chest, Shoulder, and Triceps are also challenging upper body workouts but, I do feel that there is just too much arm work. If you are concerned with the size and definition of your arms the isolation exercises performed are not going to help much. The best way to transform the arms are through heavy compound movements such as bench press, row, and pull up variations. I'm not saying to completely avoid arm work on these days but, I don't think you need to do twelve sets of bicep curls.
This emphasis on arm work comes to a peak in the Shoulders and Arms video. I do feel that shoulders need plenty of work but as I mentioned before there is no need to work the arms as much as they are. This video feels like a waste to me and at a few seconds short of a full hour you'll be dedicating plenty of time on it. Also if like most people you don't have dumbbells at home the resistance bands just aren't going to cut it. If you were going to skip any of the resistance videos this would definitely be the one.
Legs and back is done in every week except for the recovery ones. This is one of the more challenging routines but it gets repetitive doing it so often. All of the back exercises are variations of pull ups. The legs are more of the focus in this routine. I think the biggest drawback of the video is that the leg exercises use mainly body weight since people are capable of putting on more muscle in the lower than the upper body with progressively heavier resistance. Only a few of the exercises use dumbbells and those can't be done with resistance bands. Despite the drawbacks this can be one of the more intense videos if you push yourself.
Many people's least favorite video of the program is Yoga X. From most complaints I've heard it is the length of the video people dislike and at an hour and a half I can understand that. If I'm in a hurry I will skip the balance postures and just do the first half of the video and then come back for some of the stretches and cool down at the end. This video will take many people out of their fitness comfort zone if they haven't done yoga and that is a good thing. Yoga is challenging for strength, balance, and endurance and it will help you improve in all of these areas. After the length of the video my main complaint would be that since the routine is done every week and three times on the recovery weeks it can become repetitive. Overall though it is a great routine and a very important part of the program.
Even the name of the Plyocide routine sounds intimidating and if you haven't done plyometrics before your joints and lungs should be afraid. This is by far the most intense of the cardio videos and it can definitely get the heart pounding. If you aren't able to do the exercises on the video and need to modify them you can still get a good workout but it won't be nearly the same. I've gotten much better at many of the moves but sometimes it does leave my joints aching. I do enjoy this video but I feel that it could do a better job of truly getting into the HIIT zone. If you can't perform this video there is also the option to do Cardio X.
Cardio X is a lighter version of plyometrics mixed with the martial arts moves of Kenpo X. If you are run down but still want to do some cardio then this is a good option. Also if you aren't feeling up to the other cardio routines this is an alternative workout. If you haven't done much cardio and are looking to build up your endurance this is also a good place to start. After a certain point of training this video won't be effective but it does serve its purpose to bridge the gap to the more difficult cardio routines.
Kenpo X is a martial arts and kickboxing themed cardio video. This video is done every week and is the last workout most weeks. Its timing as the last workout is good because it still gets you moving around but is low impact and not too strenuous. This can become a problem because as your endurance and athletic ability increases this video becomes less challenging. I personally don't enjoy the routine as I feel a bit silly jabbing and kicking at my imaginary air opponent and even though it keeps my heart rate up and steady it is difficult to really push my heart rate to its limit. I also don't like the warm up at the beginning and often feel my body isn't ready to go directly into some of the stretches. Despite my personal dislike of the video it does serve its purpose in the program and I do think many people would enjoy it.
If you are looking for a routine for active recovery or to do on the seventh day of your workout week then you have X Stretch. This isn't a workout but it can help to improve your future workouts by focusing on static and ballistic stretching. Often people over train and this video can help to prevent that by taking time to heal the body. If you want to burn calories this video won't help but it can assist in reaching your fitness goals.
In between the different phases you'll finding yourself doing the a full body workout called Core Synergistics. Even though this is a full body workout there isn't much emphasis on the back but since the back is trained so heavily on other weeks this can be a good break. This routine features many moves not found in the other workouts so it can be challenging. Despite being challenging I don't find this video very engaging. It at times just feels like all the exercises that didn't get fit into the other routines are mashed into this one. Although I don't care for this workout I do feel the weekly workout before the next phase where this routine is located is well timed and a productive change of pace.
I'm not sure if many people enjoy doing core or ab work and I don't think that Ab Ripper X is going to win over many devotes. Working the core is important but this video is fifteen minutes and done after the resistance routines which makes it difficult for me to find the motivation to do it. I'll sometimes go back later in the day but I rarely want to work abs after exercising for an hour and I feel that the extra fifteen minutes pushes many people past the amount of time they want to or can afford to work out. The video is challenging physically but even more challenging to actually find time to do.
Overall P90X is a challenging dvd workout program. If you are in decent shape and not sure what to do next then this is a great option. If you have a long term fitness plan though I'm not sure if this is the best direction to take. The program claims that you'll be in the best shape of your life after 90 days. I've been much stronger than this in the past and had better cardiovascular endurance but at separate times. So overall I am in the best shape of my life but, I know I am capable of accomplishing more then this program can give me. The best aspects one can take away from this program are to add pull ups, HIIT cardio, and yoga into your fitness routine. I can't give a blanket endorsement of P90X but for certain individuals it is just what you are looking for.
"P90X® is a complete 90-day home fitness system designed to get you in the best shape of your life. Created by trainer Tony Horton, the program includes 12 intense workouts that use resistance and body-weight training, cardio, plyometrics, ab work, martial arts and yoga, along with a nutrition plan, fitness guide and workout calendar."
Wow .... Best shape of your life ... well I say - Bring it! That is a lofty claim and I'll discuss some my likes and dislikes of the program.
For the bare minimum to do the program you'll need a set of resistance bands with a door attachment. Although not required I'd highly recommend investing in a pull up bar if you want the best results from the program. Pull ups are one of the two most effective resistance exercises for the back (rows are the other) and the resistance bands can't simulate the difficulty of the pull up. Most of the people on the dvds are using free weights and if you have an extensive set of dumbbells that will help your results with the resistance workouts. Most of the people on the dvd use push up bars but you could use a pair of hexagon dumbbells for a little extra depth. Definitely the most important thing you can buy is a pull up bar though.
Before I start with the review of the program it is important to address that the price is restrictive. At 120 dollars for many people this will be a serious investment. Adding in the cost of resistance bands, push up bars, and a pull up bar will up the cost (just imagine if you bought a whole range of dumbbells!). Despite the high cost of the program if you hate going to the gym it will give you workouts you can do from home. I should mention that if you try and do any of the cardio routines in an apartment and your downstairs neighbors are home they will not be impressed.
The program is designed and led by the affable and slightly annoying Tony Horton. He is likable but after 90 days his jokes will become increasingly less funny. Every workout has three other people doing the routine and they show how to do different modifications of the exercises. This is helpful and makes it possible to get more out of the routines.
The program consists of 12 workouts one of which is the shorter Ab Ripper X. The other 11 workouts can be broken down into 5 resistance workouts, 3 cardio, 1 yoga, 1 active recovery stretching, and Core Synergistics which is a mix of resistance, cardio, and core work. Most of the workouts are very intense and can continue to be challenging but a couple fall short compared to the others.
The Chest and Back workout is made of mostly classic push and pull exercises consisting of variations on push ups, pull ups, and rows. This workout can continue to be challenging for most people and is a great upper body routine. This is one of my favorite workouts from the program. Back and Biceps and Chest, Shoulder, and Triceps are also challenging upper body workouts but, I do feel that there is just too much arm work. If you are concerned with the size and definition of your arms the isolation exercises performed are not going to help much. The best way to transform the arms are through heavy compound movements such as bench press, row, and pull up variations. I'm not saying to completely avoid arm work on these days but, I don't think you need to do twelve sets of bicep curls.
This emphasis on arm work comes to a peak in the Shoulders and Arms video. I do feel that shoulders need plenty of work but as I mentioned before there is no need to work the arms as much as they are. This video feels like a waste to me and at a few seconds short of a full hour you'll be dedicating plenty of time on it. Also if like most people you don't have dumbbells at home the resistance bands just aren't going to cut it. If you were going to skip any of the resistance videos this would definitely be the one.
Legs and back is done in every week except for the recovery ones. This is one of the more challenging routines but it gets repetitive doing it so often. All of the back exercises are variations of pull ups. The legs are more of the focus in this routine. I think the biggest drawback of the video is that the leg exercises use mainly body weight since people are capable of putting on more muscle in the lower than the upper body with progressively heavier resistance. Only a few of the exercises use dumbbells and those can't be done with resistance bands. Despite the drawbacks this can be one of the more intense videos if you push yourself.
Many people's least favorite video of the program is Yoga X. From most complaints I've heard it is the length of the video people dislike and at an hour and a half I can understand that. If I'm in a hurry I will skip the balance postures and just do the first half of the video and then come back for some of the stretches and cool down at the end. This video will take many people out of their fitness comfort zone if they haven't done yoga and that is a good thing. Yoga is challenging for strength, balance, and endurance and it will help you improve in all of these areas. After the length of the video my main complaint would be that since the routine is done every week and three times on the recovery weeks it can become repetitive. Overall though it is a great routine and a very important part of the program.
Even the name of the Plyocide routine sounds intimidating and if you haven't done plyometrics before your joints and lungs should be afraid. This is by far the most intense of the cardio videos and it can definitely get the heart pounding. If you aren't able to do the exercises on the video and need to modify them you can still get a good workout but it won't be nearly the same. I've gotten much better at many of the moves but sometimes it does leave my joints aching. I do enjoy this video but I feel that it could do a better job of truly getting into the HIIT zone. If you can't perform this video there is also the option to do Cardio X.
Cardio X is a lighter version of plyometrics mixed with the martial arts moves of Kenpo X. If you are run down but still want to do some cardio then this is a good option. Also if you aren't feeling up to the other cardio routines this is an alternative workout. If you haven't done much cardio and are looking to build up your endurance this is also a good place to start. After a certain point of training this video won't be effective but it does serve its purpose to bridge the gap to the more difficult cardio routines.
Kenpo X is a martial arts and kickboxing themed cardio video. This video is done every week and is the last workout most weeks. Its timing as the last workout is good because it still gets you moving around but is low impact and not too strenuous. This can become a problem because as your endurance and athletic ability increases this video becomes less challenging. I personally don't enjoy the routine as I feel a bit silly jabbing and kicking at my imaginary air opponent and even though it keeps my heart rate up and steady it is difficult to really push my heart rate to its limit. I also don't like the warm up at the beginning and often feel my body isn't ready to go directly into some of the stretches. Despite my personal dislike of the video it does serve its purpose in the program and I do think many people would enjoy it.
If you are looking for a routine for active recovery or to do on the seventh day of your workout week then you have X Stretch. This isn't a workout but it can help to improve your future workouts by focusing on static and ballistic stretching. Often people over train and this video can help to prevent that by taking time to heal the body. If you want to burn calories this video won't help but it can assist in reaching your fitness goals.
In between the different phases you'll finding yourself doing the a full body workout called Core Synergistics. Even though this is a full body workout there isn't much emphasis on the back but since the back is trained so heavily on other weeks this can be a good break. This routine features many moves not found in the other workouts so it can be challenging. Despite being challenging I don't find this video very engaging. It at times just feels like all the exercises that didn't get fit into the other routines are mashed into this one. Although I don't care for this workout I do feel the weekly workout before the next phase where this routine is located is well timed and a productive change of pace.
I'm not sure if many people enjoy doing core or ab work and I don't think that Ab Ripper X is going to win over many devotes. Working the core is important but this video is fifteen minutes and done after the resistance routines which makes it difficult for me to find the motivation to do it. I'll sometimes go back later in the day but I rarely want to work abs after exercising for an hour and I feel that the extra fifteen minutes pushes many people past the amount of time they want to or can afford to work out. The video is challenging physically but even more challenging to actually find time to do.
Overall P90X is a challenging dvd workout program. If you are in decent shape and not sure what to do next then this is a great option. If you have a long term fitness plan though I'm not sure if this is the best direction to take. The program claims that you'll be in the best shape of your life after 90 days. I've been much stronger than this in the past and had better cardiovascular endurance but at separate times. So overall I am in the best shape of my life but, I know I am capable of accomplishing more then this program can give me. The best aspects one can take away from this program are to add pull ups, HIIT cardio, and yoga into your fitness routine. I can't give a blanket endorsement of P90X but for certain individuals it is just what you are looking for.
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