Friday, January 23, 2009

Another Cold Day Workout - "Ladders"

It is another cold snowy day in Iowa where it is unsafe to be outside, so today I am working out inside. I will be using the Elliptical machine for the replacement of running. I have found the Elliptical gives a close simulation of running, and has lower impact on the joints. This helps to keep the body from getting beat up from running's constant pounding on the body

When I work out inside I wear sweatpants to help keep my body warm and if I have control over the heat in the room, I can turn it up to also help with this. I also get bored easily, so I recommend having a TV in the room for you to watch. In my opinion, it is a great opportunity to watch games.

Today is a high intensity day, and the workout I will be doing is called “Ladders.”

I set the level of the ramps to 6 on my elliptical - this is the setting that will work the entire leg.

The resistance is at 1 or 2, and this will simulate running. It is important that you get a lot of turnover, and not be slowed down fighting a high resistance. We can talk about using high resistance for a different type of work out in the future.

Start out with a 10 minute warm-up at a constant speed, and, as you feel warmer, you can start to work in some short changes of speeds to prepare you for the work out.

For this work out you will have a highwork out rate of 85% for an interval followed by the same amount of recovery time. Do not stop, you need to be at about 50% on your recovery.

So here is the workout:

  • 30 seconds high / 30 seconds recovery
  • 1 minute high / 1 minute recovery
  • 2 minute high / 2 minute recovery
  • 2 minute high / 2 minute recovery
  • 1 minute high / 1 minute recovery
  • 30 seconds high / 30 seconds recover

Repeat this as necessary. Today I did four sets.

Some of you may say you might not be this far into your fitness program level or others may be further. This is an easy work out to modify. You can do this by adding or subtracting sets. For example, you can add a 3 min rep or you can subtract out a rep. The key is that you have to push yourself on the reps to get the results.

Make sure cool down for 10 minutes with the Elliptical, and then get in a good stretch. I also add weightlifting in after this workout, but that will be discussed in a future blog. Good luck staying fit!