I was surprised as well. Just goes to show how complex and interrelated our "machine" really is.I read this the other day, and thought it was interesting. Didn't know training the leg muscles could have such an effect! FWIW.
I was surprised as well. Just goes to show how complex and interrelated our "machine" really is.I read this the other day, and thought it was interesting. Didn't know training the leg muscles could have such an effect! FWIW.
Well, I suppose if you did each exercise very, VERY SLOOOOOWLY, it might work.嗨,伙计们,
I have started yesterday this training, but I use mainly my body weight. Have you tried that? Dr McGuff recommends the machines, but I would like to do that training at home, so I started with the body weight. Have you tried body weight exercises using this method?
So what I am doing:
I will keep posting my progress after some time.
- pull ups
- push ups
- squats
- sitting next to wall
- military press using dumbbells
Or if that is not enough, add additionbal weight (like a backpack with rocks). But as Laura pointed out, the slower you go, the harder it gets. The hardest to get right might be the squats, as these are powerful and well-developed muscles in most people.Well, I suppose if you did each exercise very, VERY SLOOOOOWLY, it might work.
Of course :) I did it about 8 sec/each move (negative and positive). For sure I felt it and I have done it till I was not able to make any move (to the end).Well, I suppose if you did each exercise very, VERY SLOOOOOWLY, it might work.
You may find that if you increase the time to aminimum of 10 secondsper move in one direction, and repeat, that your times will come down with using the same weight. As Laura said, " ... exercise very,VERY SLOOOOOWLY... ", thatis the keyto this form of exercising.Of course :) I did itabout 8 sec/each move(negative and positive). For sure I felt it and I have done it till I was not able to make any move (to the end).
So:
- pull ups - ~ 80 sec - so looks like it's okay weight
- push ups ~ 70 sec - so looks like it's okay weight
- squats - 3 minutes - next time I will add some weight
- sitting next to wall - 2 minutes
- military press using dumbbells - 3 minutes - I will add more weight on next time.
Yeah, I did bodyweight HIT exclusively for a number of months as an experiment, and my results were that I did increase in strength so I know it can be done effectively.I have started yesterday this training, but I use mainly my body weight. Have you tried that? Dr McGuff recommends the machines, but I would like to do that training at home, so I started with the body weight. Have you tried body weight exercises using this method?
You could also try switching the order so that you do the wall sit first and the squats after. That way the wall sit acts as a pre-exhaust for your quads and should bring your squat time down.
- squats - 3 minutes - next time I will add some weight
- sitting next to wall - 2 minutes
Thanks for this reminder... I've been meaning to "shake things up" like that for awhile now. And yet for some odd I reason, I forget every time...You could also try switching the order so that you do the wall sit first and the squats after. That way the wall sit acts as a pre-exhaust for your quads and should bring your squat time down.
The so essential thing is to create the broadest tense in the muscles and tendons. It makes them harder and stronger.You may find that if you increase the time to aminimum of 10 secondsper move in one direction, and repeat, that your times will come down with using the same weight. As Laura said, " ... exercise very,VERY SLOOOOOWLY... ", thatis the keyto this form of exercising.
Will do that!You may find that if you increase the time to aminimum of 10 secondsper move in one direction, and repeat, that your times will come down with using the same weight. As Laura said, " ... exercise very,VERY SLOOOOOWLY... ", thatis the keyto this form of exercising.
Yes, you can do other very light workouts, or running, as long as you work on different muscle sets. It is only this HIIT exercise, that you do once a week, to give the muscles time to recuperate from being worked to failure. I used to walk relatively briskly for an hour per day, until I started this programme, now I do it less frequently, so as to allow the walking muscles used to recuperate, and on other days I walk slowly for half of that time, so for half an hour....
一个额外的问题I have regarding this training. It should be performed once a week. What about the rest of the week? Can I i.e. run or do other lighter workouts? Or the body need regeneration and I should not do anything else? What are your thoughts and experience about that? Thanks!
Oh, it's great to hear others saying what I've also been doing and experiencing as well. I have been taking an exercise class called Fire for over a year now. It's basically a full body workout using many different forms of exercise; body weight, isometric, calisthenics, balance, running, sprints etc. When I first started doing BBS, that's all I did but I found myself missing the Fire classes. So I started attending those again. A typical week might be BBS on Monday morning, Fire on Friday morning. Some weeks I do Boot Camp Monday night, Fire Friday morning. I will skip BBS at times. This last Monday morning was the first BBS workout in three weeks. It was a good one. I think between BBS and the Carnivore diet, I really began to excel at the exercise classes. My classmates sort of voted me 'most improved.' Another younger guy referred to me as 'pack leader.' lol (yeah right) Anyway my body has changed enough that I've been getting regular comments over the past couple of months. Bottom line is; I like the exercise classes. Looking forward to going tomorrow morning!Hi Gruchaa, I do both, I go running for one hour each week with a group and do the HIIT training at home every 8-9 days. I just make sure not to have those activities on two consecutive days. My body needs two to three days of rest between any kind of workout, otherwise I feel really miserable and weak and not healthy.
Just my personal experience but doing both feels actually more complete for me because the conditioning aspect of running (moderate pace, you should be able to still be talking) was something that I personally was missing with just doing HIIT. Have fun with your workout!