High Intensity Interval Training Archives

Smart Straps Body Weight Training are the All-in-One Workout

Take body weight training to a whole new level with Smart Straps! This all-in-one functional fitness training system allows you to train smarter by recruiting more muscles for stabilization. Try performing a Bridge with your feet in the Smart Straps cuffs and you’ll instantly feel what we mean. Hello glutes and hamstrings!

Three Reasons to Try Body Weight Training using our SMART Straps

Amplified your regular body weight exercises
Accommodates people of all fitness levels –from novices to elite athletes
Easy to use and completely portable so you can take your workout anywhere!

Amplified your regular body weight exercises

Smart Straps are used in 4 basic ways: (1) Pulling, (2) Pressing, (3) Feet in Cuffs Facing Down (Prone), and (4) Feet in Cuffs Facing Up (Supine).

The versatility of these 4 basic movements allows to increase the challenge of any body weight exercise. Don’t be fooled by the simple appearance of a strap-based body weight training system. This amplified version of your regular body weight moves can make for an incredibly challenging workout. Notice how much more you need to engage your core to maintain stability when performing exercises with Smart Straps!

Accommodates people of all fitness levels –from novices to elite athletes

On top of recruiting more muscles, Smart Straps are easy to modify to your fitness levels! You are in control of the range of motion, and you can easily modify the work up or down based on your training level.

Simply adjust the angle you are preforming the exercise to increase to decrease the amount of body weight you are working against! For example, when preforming a Push Up on your Smart Straps if the exercise is too difficult, move your feet closer to the Smart Straps. If the push ups are too easy, move your feet further away!

Smart Straps are easy to use and completely portable

Just like all Prism Fitness Smart products, the Smart Straps have exercises printed directly on the surface, so you are never left wondering “what to do.”

Smart Straps are Easy to Anchor and Adjust!

Each Smart Strap has a door anchor so you can loop and secure the strap around a bar (e.g., chin up bar). Use the straps at home or while traveling by closing the anchors in a sturdy door. Be sure to set up so the door opens away from you.

How to Hang Smart Straps from a Door

How to Hang Smart Straps from a Bar

Once anchored, adjust the length of the straps to best suit your proportions and the exercise. You can also adjust the anchor width to make exercises more or less challenging.

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.

How to Adjust Smart Strap Length

Up For A Bigger Challenge?

If you want to provide an extra challenge for the core muscles, use the Strap Connector to join both straps together. Rather than securing each individual strap to a bar or door, simply wrap the connector around a sturdy object like playground equipment, a strong tree branch, or a chin-up bar. Without the stability of the individual strap anchor, you need to engage the core even more to maintain control during each exercise.

Add Smart Straps to your home gym to take functional fitness to new heights! This simple body weight training system takes versatility to a whole new level! Create a circuit of upper body, lower body, and cardio for a well-rounded workout session.

Smart Straps Body Weight Training Workout

CORE & UPPER BODY WEIGHT TRAINING EXERCISES WITH SMART STRAPS

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

LOWER BODY WEIGHT TRAINING EXERCISES WITH SMART STRAPS

Bridge
Single Leg Squat
Hamstring Curls
Skater Lunge

CARDIO BODY WEIGHT TRAINING EXERCISES WITH SMART STRAPS

Perform with correct form as quickly as possible

Jump Rope
Jumping Jacks
Smart Medicine Ball Squat with Overhead Press
Backward Stepping Lunges
High Knees
Agility Ladders
Jump Squats

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

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HIKE + HIIT: A perfect combo!

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.

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

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

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

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

Jump Rope
Jumping Jacks
Squat w. Overhead Press – Medicine Ball
Backward Stepping Lunges
High Knees
Agility Ladders
Jump Squats

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

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:

(High-Intensity Interval Training) HIIT
Group Training
Wearable Technology
Body Weight Training
Strength Training
Educated and Experienced Fitness Professionals
Yoga
Personal Training
Fitness Programs for Older Adults
Functional Fitness

Time to HIIT the gym!

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