Prism Fitness Group

Functional Fitness Equipment

HIKE + HIIT: A perfect combo!

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Friends running

Fall is a great time to get outside to hike. Lower temperatures and dewpoints coupled with changing scenery all make great reasons to take your fitness routine into nature.

Benefits of Hiking vs Walking

Have you ever wondered what the difference between hiking and walking really is? Aside from intentionally choosing a scenic hiking route, both use the same lower body mechanics.  The main variant is uneven terrain. Sand, packed dirt, rocks, and other natural materials found on nature trails create surfaces that force your body to work harder than flat, paved surfaces. In fact, hiking on an uneven surface increases your energy use by up to 28%, according to a University of Michigan study*.

This study found that your heart rate and metabolic rate go up, and you burn more calories.

Slope grade and switchbacks create differences in step gait and balance that require subtle shifts and increases in leg work throughout the hike.

Steady State Cardio with a View!

According to ACE, steady-state training (SST) focuses on maintaining a consistent, low-to-moderate intensity work-rate for an extended period of time. It is an established and proven method for improving cardiorespiratory fitness and enhancing aerobic capacity. 

Fall hikes are a great choice for mixing some steady-state cardio into your routine.

Jump into fall with this awesome exercise combo!

What if we took your favorite hike, and combined it with some amazing outdoor interval training?

HIIT training, (High Intensity Interval Training) can increase the effect of EPOC (excess post-exercise oxygen consumption), helping to burn calories after the exercise session is completed.

Plus, it’s a great way to add intensity and variety to the steady-state cardio part of your hike.

In any case, it should make for a completely memorable workout. Studies show that you will have better retention and repetition of your workouts if you find them enjoyable. 

Medicine Ball Fall

Try this:

  • Stair intervals: Find a set of stairs within your hike and run up and down 5 times.
  • Box Jumps on Benches: Find a very sturdy bench and try sets of 10 box jumps. (Be sure to ask if you are on private or public land, and make sure that your jumps will cause no damage to the structure).
  • Weighted Backpack Trail Sprints: Put a couple SMART Medicine Balls in a backpack to increase the challenge of your sprints. Be sure the weight distribution is even and not pulling on your neck and back. Pick a spot on the trail and make a start and stop point. Run at top speed back and forth 5 times. Be sure to watch for fallen rock, roots, or other obstacles.
  • Rock dips and pushups: Find a rock, bench, downed tree or stair on your trail and hammer out a set of 10 tricep dips, then turn it over and do 10 pushups.  Repeat five rounds.
  • SMART Medicine Ball Jack Presses: Hold the Medicine Ball to your chest with your feet together. Jump out to a wide stance while pressing the medicine ball straight out in front of you. Try sets of 20 on repeat for 5 rounds. (Tip: Carry the Medicine Balls on the entire hike with you in a backpack for extra challenge!)

*Voloshina, Alexandra S et al. “Biomechanics and energetics of walking on uneven terrain.” The Journal of experimental biology vol. 216,Pt 21 (2013): 3963-70. doi:10.1242/jeb.081711

Steady-State Cardio VS HIIT Training

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Cardio Defined

Cardio, by definition, simply means you’re doing a rhythmic activity with your body that will raise your heart rate into your target heart rate zone.

Types of Cardio: Steady State vs. HIIT Training

Steady State Cardio:

Steady-state cardio is a continuous, steady effort, as opposed to an interval workout where you vary your energy output. Any cardiovascular/aerobic activity that is sustained for an extended time (with a minimum of 10 minutes) at a fixed intensity qualifies as steady-state training.

Typically, your heart rate will remain between 65%–80% of your MHR* for an extended period of time. Running, cycling, and rowing, are great examples.

If your goal is to sustain your body in activity for a long period of time, then steady-state cardio is best to increase your endurance.

Click here for pro tips on training for your first 5K.

HIIT:

High-Intensity Interval Training (HIIT) calls for repeated timed sessions of short duration, high-intensity exercise intervals paired with periods of lower intensity intervals of active recovery. For example, 20 seconds of an exercise (such as burpees) at the participant’s top performance, followed by 10 seconds of light jogging would qualify as part of a HIIT Training format. Stringing several of these together is what builds a complete HIIT training circuit.

Specifically, HIIT can be any exercise where, in recurring intervals, your heart rate spikes to 80%+ of MHR*. 

If your goal is to build up the highest level of performance and speed, then HIIT intervals are the way to go.

Click here for a Tabata Workout you can try!

Which one is better?

Both types of cardio have benefits to increase your fitness ability. Choosing one over the other is really a matter of individual health goals. Here are a couple of considerations:

Exercise that consumes more oxygen burns more calories.

With HIIT training, you use the body’s reserves of energy during the workout. After the workout, your metabolism will stay elevated and will continue to burn calories for hours after a workout because of something called excess post-exercise oxygen consumption (EPOC). During this time, your body works to replace energy and tries to repair muscle proteins broken down during exercise.

Exercising below your max heart rate puts less physical stress on the body

Steady-state training is the most effective way to prepare for an endurance event such as a marathon, ultrarace, or triathlon. It is known to increase cardiac efficiency and enhance aerobic capacity. Steady-state training has the ability to use fat as an efficient fuel source, vs. muscle glycogen that is used for higher-intensity exercise. 

*How to figure Max Heart Rate (MHR)

Your MHR = 220 MINUS Your Age = Maximum Heart Rate

Your maximum heart rate is defined as the upper limit of what your own cardiovascular system will handle during a workout and/or physical activity. Pushing your heart rate over this number can cause serious damage and injury to your body.

4 Benefits of Adding Plyometric Training to your Fitness Routine

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As a kid, we never thought twice about running and jumping. Now, as an adult, our movements tend to be much less dynamic in everyday life.

Plyometrics, sometimes called “Jump Training,” has steadily increased in popularity and is being incorporated into many workouts. The purpose of plyometrics is to improve explosive power. Plyometrics includes more than just jumping though. While tuck jumps, box jumps, and lunge jumps are all part of this type of training, upper body exercises such as plank jumps, clap pushups and medicine ball throws are all great ways to train explosively from head to toe.

There are numerous benefits to incorporating “plyo” training into your fitness routine. However, due to the intensity, plyometric workouts should be geared towards those individuals with a solid fitness base. Beginners should start with progressive modifications to help them build toward full moves.

It’s easy to make the connection that plyometric training will help power athletes in sports such as basketball, volleyball, and gymnastics, but can it help everyday fitness enthusiasts “up their game” so to speak?

The short answer is yes. Here are four ways that adding plyometric training to your fitness routine can benefit your everyday life.

 

1. Increased Agility & Coordination

Runners and rock climbers rejoice! If your jam is to be active (running, skiing, hiking, or even ultimate frisbee), plyometrics training can help boost your performance in whatever sports or activities you like to do. Improved footwork is a great boost to a trail running routine, and an explosive jump will help you crush that weekend pick-up basketball game.

2. Increased Cardiovascular Health and Muscle Strength

Plyometrics training focuses on increasing strength and proficiency of fast twitch muscle fibers, which helps build speed and power. In addition, plyometric exercises, especially when done in succession, can really get your heart rate up! Keep in mind, though, form matters. Always.

3. Increased Spatial Awareness

Video games have nothing on hand-eye coordination when compared to plyo training. The fancy term for this is “proprioception,” and it relates to how we sense objects around us as related to our muscles, joints, and motor skills. Spatial perception is important in everyday movements and even more so in sports, where proper coordination is essential.

4. Increased Fun.

Life is short. Mix it up. Capture the fun that jumping brought you in your childhood play. Skip, hop, and jump to mix a little fun with your fitness.

 

 

Smart Straps: Part 2

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Last week we learned about Smart Straps and how to attach them to doors, chin up bars, or any other sturdy surfaces at the park or gym. This simple body weight training system takes versatility to a whole new level!

Use Smart Straps in 4 basic ways: (1) Pulling, (2) Pressing, (3) Feet in Cuffs Facing Down (Prone), (4) Feet in Cuffs Facing Up (Supine). Notice how much more you need to engage your core to maintain stability when performing these exercises with Smart Straps! Adjustable straps let you easily cater to your own proportions and exercise needs. You can also change the width to make exercises more or less challenging. Set them wider for greater stability or narrower to make exercises more difficult. Create a circuit of upper body, lower body, and cardio for a well-rounded workout session.

UPPER BODY/CORE SMART STRAP EXERCISES

  • 60-degree Pullup
  • 60-degree Pushup
  • Forward Arm Raise
  • Pike-up
  • Knee Tucks
  • L-Sit (Butt tuck)
  • Pull Up
  • Chest Fly

LOWER BODY SMART STRAP EXERCISES

  • Bridge
  • Single Leg Squat
  • Hamstring Curls
  • Skater Lunge

CARDIO EXERCISES – Perform with correct form as quickly as possible

Create a HIIT (High Intensity Interval Training) workout by alternating high intensity work with rest or active recovery.

Not sure what all these Smart Strap exercises are…no worries! The exercises are printed directly on the straps, plus a User Guide is included with each set of Smart Straps.

Add Smart Straps to your holiday wish list and enjoy greater functional fitness in 2018!

Top Fitness Trends for 2018

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HIIT continues to be a big “hit” in the fitness industry. The American College of Sports Medicine (ACSM) has released its annual Worldwide Survey of Fitness Trends for 2018, and High-Intensity Interval Training (HIIT) is in the number one slot!

The survey identifies “trends” to help the fitness industry make investment and programming decisions for the upcoming year.

HIIT alternates short bouts of intense exercise with periods of less intense exercise or brief rest. This style of workout is appealing because it’s physically effective and time efficient often completed in 30 minutes or less. Survey respondents also shared concerns about a perceived risk of injury associated with HIIT. Walter R. Thompson, Ph.D., FACSM, president of ACSM and the lead author of the survey, says HIIT can be safe when done properly. “HIIT offers participants a good workout that can be done without a lot of time or equipment,” Thompson explained in a press release. “Research shows that with proper precautions, like working with a certified personal trainer, HIIT can be a safe, effective and fun way to exercise.”

An ACSM HIIT information guide suggests starting with one HIIT session per week and progressing to two per week. It also suggests doing a fitness screening and checking with your doctor before starting an intense exercise program.

Here are the top 10 trends for 2018:

  1. (High-Intensity Interval Training) HIIT
  2. Group Training
  3. Wearable Technology
  4. Body Weight Training
  5. Strength Training
  6. Educated and Experienced Fitness Professionals
  7. Yoga
  8. Personal Training
  9. Fitness Programs for Older Adults
  10. Functional Fitness

Time to HIIT the gym!

HIIT to Fire up your 4th of July!

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HIIT workouts are like fireworks for your body! High Intensity Interval Training builds strength, cardio fitness, and revs up the metabolism.

Tabata workouts fall into the HIIT category and are 20 seconds of exercise followed by 10 seconds of rest for 4 minutes total. After each 4 minute round, rest for 1 minute. Do as many reps of each exercise (using good form) during the 20 seconds of work. Perform 4 rounds for a 20-minute workout. Be sure to include a proper warm-up and cool down. Free HIIT and Tabata timers are available on app stores.

ROUND 1: 20 seconds of exercise, 10 seconds of rest (Do each exercise twice)

  1. Tuck Jumps or High Knees
  2. Plank with alternating shoulder touches (on knees or toes)
  3. Lateral Walking Squats using a mini-band around thighs
  4. Agility Ladder – In and Outs (can also be done on the floor without a ladder)

Rest 1 minute

ROUND 2: 20 seconds of exercise, 10 seconds of rest (Do each exercise twice)

  1. Jumping Jacks
  2. Russian Twists with dumbbell or medicine ball
  3. Jump Forward and Shuffle Back
  4. Pushups

Rest 1 minute

ROUND 3: 20 seconds of exercise, 10 seconds of rest (Do each exercise twice)

  1. Burpees
  2. Triceps Pushups
  3. Lunges (Holding optional weight) – Have one leg forward for first set, then switch for 2nd set)
  4. Jump Rope

Rest 1 minute

ROUND 4: 20 seconds of exercise, 10 seconds of rest (Do each exercise twice)

  1. Side Skaters
  2. Jump Squats
  3. Mountain Climbers (plank position)
  4. Box Jumps (Use exercise step with risers if box unavailable)

Rest 1 minute

Fire up for your 4th of July celebration with this quick HIIT!

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