We’ve been approached by countless people over the years with the same standard questions about fitness, training, and overall health. These questions get asked by everyone: people who train themselves but are advanced and experienced, beginners looking to get started, even high level athletes.
1. What is the best way to lose weight?
2. What is the best way to get toned?
3. What is the quickest way to get “in shape” for just general, overall good health?
There is countless ways to answer those questions. However, one specific answer that will relate to all of the above “common questions” – Power Endurance and Variety within the Power Endurance cycles.
Power Endurance
Strength can be easily by understood by how much weight can you lift. Power is how fast you can lift a particular weight. Power endurance is how long can you sustain a particular level of power output. It has been proven in numerous scientific studies that Power Endurance intervals is the most efficient way to lose weight, get toned and increase our overall cardiovascular fitness.
For all you people that are timid of “lifting weights” or you just prefer alternative exercises: your body weight is a weight (hence, body weight exercises can be very effective if done properly); a resistance band is a weight; air resistance (like on the KEISER machine) is a weight. These types of weighted resistance can be very effective at providing good solid intervals for Power Endurance.
There is literally thousands of exercises that can be done for power endurance with body weight, air resistance, and bands. We are going to focus on three effective exercises that can be incorporated into any Power Endurance Circuit
Keiser High Rotation
Set a comfortable resistance, choose a power output level, and then try to maintain a certain percentage over time. All of this can be seen on the digital readout on the Keiser Machine.
From the start position, drive through the resistance in the rotation shown as fast as possible, return to the to the start position and repeat.
Time on: 30 seconds
Time rest: 30 seconds
Total sets: 10-20 (5-10 each side)
Band Low Row
Choose a resistance band that you can comfortably perform the low row action with maintaining good form and proper posture. Set the resistance level accordingly (how far you anchor the band to your body). From the start position (thumb down), quickly row the band towards your body rotating your thumb up. When the hand touches your rib cage, return to start position and repeat.
Time on: 10-30 seconds
Time rest: 30-60 seconds
Total sets: 10-20 (5-10 each arm)
Body Weight Explosive Step
Choose a box or bench height that you can safely perform the Step-Up action. From the start position, place your foot flat on the box (careful not to lift your heel), and then explosively step up onto the box/bench while driving your opposite knee up. Return to the start position and repeat. Alternate your arm action into the “running motion” as you perform the step up and return.
Time on: 30-60 seconds
Time rest: 30-60 seconds
Total sets: 10-20 (5-10 each leg)