Station-based interval training has exploded in popularity over the past five years. The days of an individual exerciser standing around a bench press while "recovering" seem to be grinding to a halt. Today's fitness trends are about energy, intensity and continuous movement.
This week, I'll present a few tips for maximizing your workout by incorporating station-based training, and then I'll introduce an appropriate exercise.
Most people believe they are interested in making the most of each exercise minute, as time is a precious commodity. If they are serious, workout efficiency is a critical element of their program design. The easiest way to make a workout more efficient is to combine traditional cardiovascular endurance training (running, cycling and the other exercises we call "cardio") with strength activities. Such a hybrid program not only works but keeps you interested and engaged.
Traditional circuit training is not unlike the station-based training of today in terms of the design, but the activities have evolved a great deal over the past two decades. Rather than alternating cardio with stops along a row of strength machines, today's exercisers are doing functional movements that challenge the entire body throughout the workout.
To get started, draw up a plan that addresses your specific goals. If you're looking to build more muscle, include more resistance training. If you are more interested in burning the maximum number of calories, add more cardio. The key is to customize the plan based on your personal needs.
Once you have that information ready to go, it's time to develop the workout framework. I like programs that have a 2:1 ratio of strength to cardio. In other words, I'll select two strength exercises to be performed back to back, then go right into a cardiovascular activity.
In many cases, I'll design a program that requires 12 or 15 repetitions of the two strength exercises, followed by three minutes of cardio. The sequence is then repeated with the same activities one more time. And then you begin a different sequence with the same ratio.
Doing the exercises in this fashion is my preference, but there are countless parameters that can be altered to match your needs. If you're new to station-based interval training, try my approach and see how it goes.
I like to have three or four "groups" of activities within a given workout that would address all the major muscle groups. The first group might be a kettlebell squat, pushup and three-minute jog. The second group could be a pullup, medicine ball slam and jumping rope.
The key is to make it fun and interesting while adhering to the sequence.
This week's exercise is a simple cardiovascular activity that is a perfect addition for station-based interval training, particularly for those without access to cardio equipment like treadmills and stair-climbing machines. A step bench is totally portable, which is great for outdoor boot camp workouts and the like.
The Split Scissor is appropriate for all fitness levels and can be modified to adjust the intensity.
1. Stand in front of a step platform with your feet shoulder-width apart. This exercise should be performed quickly.
2. Place the ball of your right foot on the step platform, then quickly switch feet by placing the ball of your left foot on the platform while moving the right foot back to the floor.
3. Continue quickly switching feet as you "tap" each foot on the platform and the floor to minimize rest.
4. Perform 30 seconds for two sets.
The Split Scissor is easy on the lowest height of the step bench but can be a serious challenge if four or five risers are added. Try it on the lowest level initially and work your way up to the higher intensity levels. Enjoy!
Matt Parrott has a doctorate in education (sport studies) and a master's in kinesiology and is certified by the American College of Sports Medicine.
vballtop@aol.com
ActiveStyle on 06/27/2016