Health and Fitness Tips and Inspiration
Memorial Day is around the corner and the best of summer follows right behind it. Are you ready to level up your fitness routine for a beach ready body? This eight week program is just what you need. Combining the research proven benefits of high intensity interval training (not just for serious athletes) through the foolproof Sprint 8 program, offered through many Vision and Matrix Home Fitness products, you will reduce body fat and increase muscle mass in just eight weeks. These home workouts are convenient and time efficient and will help you lose the winter bulk while targeting your core, arms, and backside (you want to look good leaving the beach, too, right?).
Why 8 weeks? 8 weeks is the perfect amount of time to commit to a tough but doable training program. By combining these workout routines with a clean diet, you’re giving your body the tools it needs to shed five to fifteen pounds and build visible muscle. The evidence backed Sprint 8 programming included in this plan has been demonstrated to boost energy (keeping you motivated), reduce body fat, promote lean muscle mass, and improve cholesterol in just eight weeks. After eight weeks of training you’ll probably be ready for a break to enjoy your first taste of summer and possibly repeat the program after a week or two. Here’s how to get started.
Choose your Cardio Equipment: You already know that some cardio equipment is better than others at torching calories. You want to choose equipment that lets you, personally, get the hardest workout you can, while also maintaining good form. That means, no leaning on the machine. You also need to keep your core engaged and use a sufficient resistance to challenge your heart and the muscles involved. If you can run, choose a treadmill. If you aren’t a runner, or can’t tolerate the impact, an elliptical machine or exercise bike will also get you there.
Weeks 1-2: Nail the diet. Increase your Cardio Base and Begin Targeted Strength TrainingDiet: We all know that abs are made in the kitchen, right? Start a food journal, do some meal planning, and measure your food to get a reality check on portion sizes. Your meals should be centered around whole foods … fruits, vegetables, and reasonably lean protein. If you’ve got more than five pounds to lose, keep your starchy and sugary carbs to a minimum as well (easy on the potatoes, pasta, and recovery drinks). Be careful about going too low on fat as that can impact your motivation for working out and make you hungrier in the long run. Your best approach is to include a small amount of fat, as well as healthy carbs and protein each time you eat. Now is a good time to cut out the extras . . . sugar, alcohol, and processed foods.
Workouts: This plan includes both an AM and PM workout schedule. Developing a morning workout routine is associated with higher success in sticking to your workouts so it’s a good habit to develop. These morning workouts are designed to be quick so you can get started on your day. If it works for you to switch up am and pm or to complete all of your workouts in the morning at this point, that’s fine.
Weeks 1-2 AM PM Monday Sprint 8; Strength Workout 1 Tuesday 30 minutes of cardio at 75% of max heart rate, Strength Workout 2 Wednesday Sprint 8; Strength Workout 1 Thursday 30 minutes of cardio at 75% of max heart rate, Strength Workout 2 Friday 40 minutes of cardio at 75% of max heart rate Saturday Sprint 8; Strength Workout 1 Sunday Recreation: walk or hike, take a yoga class, play frisbee, or garden. Whatever gets you moving on the weekend!
Weeks 3-4: Increase Intensity and Challenge:Diet: The changes that you made during the first two weeks should feel more second nature now. If you need to revisit meal planning or food journaling this is a good time to recommit. If there is something you’ve been craving and stayed away from, schedule a time to enjoy it by having a dinner out of the house or meeting up with a friend for ice cream or a glass of wine. Workouts: To keep your body from adapting, these workout routines will add intensity to the workout routines of the first two weeks. Increase the load and muscular recruitment through adding in resistance bands and dumbbells. This will build muscle and increase stability, preparing you for more explosive work during weeks 4-6. We are also increasing intensity through super-sets, back to back exercises targeting the same muscle group, and beginning a day of twice daily workouts to keep your metabolism high.
Weeks 3-4 AM PM Monday Sprint 8; Strength Workout 3 Tuesday 30 minutes of cardio at 75% of max heart rate, Strength Workout 4 Wednesday Sprint 8; Strength Workout 3 Thursday 30 minutes of cardio at 75% of max heart rate, Strength Workout 4 Friday 25 minutes of cardio intervals at 75-85% of max heart rate 30 minutes of cardio at 75% of max heart rate Saturday Sprint 8; Strength Workout 3 Sunday Recreation: walk or hike, take a yoga class, play frisbee, or garden. Whatever gets you moving on the weekend!
Weeks 5-6: Halfway There! Avoid the PlateauDiet: It might get tougher to stick to your diet at this point, especially if the pounds are coming off. A tough training schedule increases your need for protein so make sure you’re getting plenty of that, as well as fat. Keep focusing on a variety of nutritious carbs from fruits and vegetables to help keep the cravings under control. Schedule a Friday evening with a friend to enjoy a meal or drink you’ve been craving and then get back on track with a tough Saturday morning workout. Workouts: Introducing the Saturday Slammer. After your Friday night out, eat a healthy breakfast and choose one of the calorie churning workouts given here (you can do the same workout routines on an elliptical or indoor bike as well). You’ll burn more than 500 calories and break up your routine. We are also adding an additional 2 workout day and stepping up the explosiveness of the strength training to support muscle growth while maintaining a high metabolism. The range of 75-85% of your max heart rate during interval training is designed to stay just below your lactate threshold in order to build endurance and recovery. You want to feel uncomfortable during this training, but as though you can stay there with effort for more than 5 minutes.
Weeks 5-6 AM PM Monday Sprint 8; Strength Workout 5 Tuesday 25 minutes of cardio intervals at 75-85% of max heart rate 30 minutes of cardio at 75% of max heart rate, Strength Workout 6 Wednesday Sprint 8; Strength Workout 5 Thursday 30 minutes of cardio at 75% of max heart rate, Strength Workout 6 Friday 25 minutes of cardio intervals at 75-85% of max heart rate 30 minutes of cardio at 75-80% of max heart rate Saturday Saturday Slammer (see above), Strength Workout 5 Sunday Recreation: walk or hike, take a yoga class, play frisbee, or garden. Whatever gets you moving on the weekend!
Weeks 7-8: Getting ShreddedDiet: You’re almost there! Keep your hydration up and continue including a variety of unprocessed foods to keep the cravings under control. If you’ve stepped back from journaling, reintroducing it now will keep you on track. During the final week, make sure to stay away from alcohol, processed sugar, and starchy foods to reduce bloat for your final weigh in or beach event. When you make it to the final week, take some time to recover by enjoying a favorite food and some extra rest. Workouts: Your goal is to avoid injury and support full muscle development before you head to the beach. We do this by adding more variety and rotating through the previous weeks’ workouts and hitting the upper body super-sets from weeks 3-4 hard. While we continue the frequency of workouts for a few more weeks, the upper body strength training is targeted at visible muscle development to help you get your pump on before you hit the beach.
Week 7 AM PM Monday Sprint 8; Strength Workout 1 Tuesday 25 minutes of cardio intervals at 75-85% of max heart rate 30 minutes of cardio at 75% of max heart rate, Strength Workout 2 Wednesday Sprint 8; Strength Workout 3 Thursday 30 minutes of cardio at 75% of max heart rate, Strength Workout 4 Friday 25 minutes of cardio intervals at 75-85% of max heart rate 30 minutes of cardio at 80% of max heart rate Saturday Saturday Slammer (see above), Strength workout 3 Sunday Rest or active recovery Week 8 AM PM Monday Sprint 8; Strength Workout 5 Tuesday 25 minutes of cardio intervals at 75-85% of max heart rate 30 minutes of cardio at 75% of max heart rate, Strength Workout 6 Wednesday Sprint 8; Strength Workout 1 Thursday 30 minutes of cardio at 75% of max heart rate, Strength Workout 2 Friday 25 minutes of cardio intervals at 75-85% of max heart rate 30 minutes of cardio at 80% of max heart rate Saturday Saturday Slammer (see above), Strength Workout 3 Sunday Enjoy the Beach!
Enjoy the results of your hard work over the past eight weeks. Remember that your body needs to recover after pushing hard. Take the next week or two to focus on sleep, nutrition, and recovery while you step back on your training volume and intensity. You can repeat this training plan once again before Labor Day to end the summer in even better shape!
To make your workouts easier, we've lowered prices on all our home cardio and strength machines. Stop in store today to talk to a fitness expert and try machines in person. We'll make sure you reach your summer fitness goals.
Posted: March 30, 2017||
Strength Workout 1 (upper body/core, less than 20 minutes)25 push-ups
1 min plank
1 min hollow hold/Banana
20 tricep Push-ups
1 min Superman/locust
Each round has a time cap of five minutes. If you do not finish in 5 minutes, rest for 1 minute then start where you left off for your next round. Repeat 3 times.
Modifications: Push-ups and planks can be done kneeling; If needed, bend knees for hollow hold and keep legs down for locust. Option, reduce push-ups and tricep push-ups by five each round.
Strength Workout 2 (lower body/full body)10 Burpees
25 bodyweight squats, full depth
20 foot Bear Crawl
Stepping Lunges – alternate legs, 12 each side
20 foot Bear Crawl
Side Plank, 20 sec each side
Complete the round in 6 minutes. Repeat 3 times. If you do not finish in 6 minutes, rest 1 minute and start where you left off for your next round.
Modifications: Squats should be done to full depth (butt drops lower than your knees). If you cannot do full depth, you may place a low chair behind you to provide a target to squat to and get up from. You may also do less than full depth. Squats may be substituted for the lunges if needed. Squats may be reduced by 5 and lunges by 3 (each side) for second and third rounds.
Strength Workout 3 (Using Bands)Each exercise should be done 12 times (on each side of the body) before moving to the next exercise.
Complete each Super-set three times.
Tricep Dips: Using a chair, place hands outside of hips on the chair. Dip your hips as low as possible while keeping your bottom near the chair. Bring legs in close to make it easier, far away to increase challenge.
Shoulder Extension with Tricep Kickback: Anchor band to a low point. Facing the band, grip the band to extend your arm away from your body. Then bend and straighten your arm while keeping your shoulder in position. That’s one rep. (here’s an image. Just add the tricep kick back to that… https://fruitfulsteps.files.wordpress.com/2012/03/ther-ex-0062.jpg)
Pallof Press (using resistance band): Anchor band and turn so that your side faces it. Hold the band at chest height. Maintaining tension, extend arms to press away from your body. Return.
Here is a quick demo… https://www.youtube.com/watch?v=g921oqINXFQ
Bent Row: Anchor the band to a low point and face the band. Holding it in each hand, bend over, make a rowing movement so that your elbows come behind your body as you press your shoulder blades towards each other.
Rear Delt Fly: Face side on to your band and bend over so that your upper body is parallel to the floor. Using the hand furthest from the band, grip the band and extend the arm away from you so that it is in line with the shoulder and also parallel to the floor. Return your arm to the starting position.
Strength Workout 4Superset 1
Front Squats: Complete full depth squat holding a heavy dumbbell in front of the chest
Squat Press: Holding dumbbells at shoulder height, complete a full squat. As you stand, press the weight overhead.
Weighted front lunge: Holding a plate at chest height, step forward into a lunge. Step together. Then step the other leg forward.
Lunging Pallof Press: Anchoring band at a middle point. Stand in a lunge position. At the bottom of the lunge, press hands forward to extension. Stand while keeping feet in beginning lunge position. Repeat 6 times
Dumbbell Sumo Deadlift High Pulls: In a wide leg position with dumbbells on the floor centered under the body, bend to pick up the dumbbells keeping chest upright. Keeping the dumbbells close to the body and elbows high, shrug shoulders to lift dumbbells to chest height (here’s an example: https://www.youtube.com/watch?v=yjh2-gR6ijw
Squat with Side Leg Raise: Holding a shallow squat position (hips above knee level), step your right leg to the right. Stay in the squat position on the left leg. Raise your right leg up and touch it down. Repeat up to 12 times before completing reps on the left.
Strength Workout 5Circuit style: each station is 60 seconds. Complete two stations then rest for one minute before the next pair of stations.
Jack Push-ups: from high plank positions jump hands and feet wide to low push up position, return to high plank position.
Jump to Squat Clean: From a standing position with dumbbells at your side, jump forward to a wide squat position catching dumbbells at your shoulders. Jump back to starting position.
Rest (1 min)
Scissor Lunges (jump into a lunge position then immediately jump into a lunge with the other leg forward)
Rest 1 min
Alternate Dumbbell Pushups: Place a dumbbell under your right hand to raise it up. Complete 6 push ups, move it to your left hand, complete six pushups. Repeat
When you finish, repeat the circuit placing the other exercise first, so that station 1 is Jump to Squat Clean followed by Jack Pushups, etc.
Modifications: Remove jump or weight from any movement. Squats can be substituted for lunges.
Strength Workout 6Home Gym Friendly Wall Balls: Using a Dynamax Ball, complete a full squat holding the ball at chest height, when you stand extend heels up and reach ball overhead as though throwing it up the wall in front of you. That’s one rep.
Sit up Ball Passes: Using the Dynamax ball, facing the wall as though prepared to do push ups. When you lie down, your arms bring the ball to the floor over your head, when you sit up, pass the ball to the wall, catch it and repeat.
Each station is 5 minutes. Complete as many reps as you can. Repeat each station 1 time.
Posted: March 17, 2017||
It’s no secret that High Intensity Interval Training (HIIT) is one of the top training trends in the fitness industry today. In addition to being a good challenge (the words “high intensity” in the title give that away), HIIT workouts can be quick and very effective.
While there are many ways to get in a HIIT workout (bodyweight intervals, Tabata, Boot Camp-style workouts, spin class, etc.), beginners can be somewhat intimidated and unsure where to start.
Matrix treadmills inside a 2nd Wind Exercise Store
Enter the Sprint 8 program!
Sprint 8 is a well-rounded HIIT program because it allows everyone the opportunity to tackle a HIIT workout at a level that’s appropriate for them. So whether you’re a beginner, intermediate or advanced exerciser, Sprint 8 offers pre-programmed options that best fit YOU!
Another big advantage to the Sprint 8 program is that can be done on a treadmill, bike, or elliptical trainer. In fact, Matrix Fitness has the Sprint 8 pre-programmed into select pieces of their equipment.
Example of the XER console on a Matrix exercise bike.
Before we continue, let’s give a quick re-fresher of how HIIT works…..
Because of the higher intensity, HIIT recruits fast-twitch muscle fibers. Fast twitch fibers are designed for anaerobic or short but powerful bursts of energy (think a track & field sprinter, a running back in football, etc.). Steady-state cardio on the other hand recruits slow-twitch muscle fibers, which are designed for aerobic or endurance-type activities (think long distance runners).
Fast-twitch fibers need more fuel than slow-twitch fibers. This allows them to not only function properly when called into play, but also to recover properly following a workout or sporting event. If your workout targets fast-twitch fibers, you’ll burn more calories during the workout AND after the workout. This later is known as the “after-burn effect” or excess post-exercise oxygen consumption, which allows your body to continue to burn calories well after your workout is over.
The Sprint 8 program makes HIIT training really simple and consists of 3 main components:
- A pre-programmed 3 minute warm-up that gradually increases your heart rate.
- Next it goes into the heart of the workout as the user goes through a series of 30 second sprints (8 in total), followed by 90 seconds of active recovery (slower pace that allows the heart rate to gradually come down). The HIIT portion of the workout is based on the user’s input of age, weight and desired level of intensity. The Sprint 8 equipment will then automatically adjust speed, elevation and/or resistance throughout the workout.
- The workout then finishes-up with a pre-programmed cool-down that allows for proper heart rate recovery.
In this example the user is at a 4.0% incline and sprinting at 8.4mph. The exerciser is 22 seconds into their third 30 second sprint. Don't worry there are beginner levels, see below.
Who Can Do HIIT Workouts?
Although many think of HIIT being for advanced exercisers that are already in great shape, HIIT workouts can be modified to fit all levels of fitness and all ages.
The key for beginners is to learn how to listen to your body.
The Sprint 8 program does a great job with this because you can adjust the workout to fit your fitness level. For instance, there are five levels – Beginner, Intermediate, Advanced, Elite, & Custom. The beginner level starts with the lowest incline and speed settings and as you move up in levels the incline and speed increases. In each of these levels are sub-levels (see photo). While the goal of this program is to complete all 8 sprints at your maximum potential, the Custom option does allow you to choose how many sprints you want to do. You can then gradually work your way up to a full 8 sprint workout as your bodies adapt to the introduction of HIIT training.
This what the Beginner Level looks like:
Within the beginner level there are 5 sublevels. The first of the five is shown. The console is listing the 8 sprints and recovery sessions for Beginner Level 1. So as you can see the first sprint would be at 3% incline and 3.2 mph and the recovery is at 0% incline at 1.5mph.
Who Should Do HIIT Training?
Well, at least those who are ready to take on HIIT and have the ok from their physician to add it into their exercise regime.
HIIT training and the Sprint 8 program offer a quick and effective way to get your body in great shape. Focus initially on 2-3 days/week, with a full Sprint 8 workout only taking 20 minutes!
To supplement, add in an additional 2-3 days/week of resistance training or other beneficial workouts such as yoga or pilates. And don’t forget to focus on a clean meal plan that includes plenty of protein, healthy carbs (fruits & veggies) and fats (nuts, fish, avocados, etc.), and lots of water.
Why Sprint 8?
Again, with many of Matrix Fitness products, the Sprint 8 program is built in and ready to go! This takes the guesswork out of having to build your own HIIT workouts and allows you to follow a proven program that can offer some great results.
And, as previously mentioned, with the Sprint 8 program you don’t need a ton of time to accomplish a very effective workout. That alone is a game-changer for many of you who struggle to find the time each day to fit in a workout.
Finally, it works! Take some time to research the Sprint 8 program on your own and you’ll find plenty of evidence as to its effectiveness.
About the writer: Ken Grall is a Certified Strength & Conditioning Specialist (CSCS) and owns and operates an Edge Fitness in Madison, Wisconsin. Learn more about Ken.
Posted: February 24, 2017|
Whether you’re a beginning exerciser or someone who has many years of working out under your belt, there’s no doubt the treadmill can be an invaluable tool in your fitness routine.
Treadmills are a safe and relatively easy option for those looking to get on the right track to being more active, losing weight and burning calories. On the flip side, treadmills can also offer-up challenging opportunities to blast fat, increase cardiovascular endurance and take your workouts to a whole new level!
Regardless of where you fall on the fitness spectrum, you want your hard work to pay off! Plus, if you’ve invested your hard-earned money into a treadmill, you owe it to yourself to get the most out of what it can do for you and your fitness goals.
One way to do this is to take advantage of some of the built-in programs that almost all of today’s treadmills provide. Whether you want a steady training pace, the added challenge of hills, a workout based on calorie or distance goals, or the metabolic benefits of intervals, chances are you have these right at your fingertips when you power-up your treadmill!
For some, simply hopping on a treadmill and pressing “Start” is all they need. This is often referred to as the “Quick Start” mode. With the push of a button users can manually control their speed and incline and get in a perfectly good workout. Many beginners start this way and it’s an excellent way to get acclimated to the treadmill and work at a pace that’s comfortable and appropriate for you.
But as you progress and adapt to manual workouts, you may want to consider trying a few of the more common built-in treadmill programs to not only spice-up your workouts, but to also get more “bang for your fitness buck!” and to avoid the dreaded fitness slumps and plateaus.
Built-in programs will take a lot of the guess-work out of your treadmill workouts. Once you select which program you want to tackle, you’ll often be guided to select which level you want to work at. This may take a bit of experimenting on your part….I suggest to start low and work your way up as needed. The program will then take over by automatically adjusting your workout variables (speed and incline) for you. They should also have a built-in warm-up and cool-down period to assure you’re getting everything you need from your workout.
Keep in mind that you should always be able to manually over-ride any of these built in programs to better fit your needs. So if you find yourself being challenged a bit too much by the speed or incline, simply over-ride the current setting by using the up/down buttons on the control panel.
While all treadmills are a bit different, here are a few of the more common and popular built-in programs….
HIIT Intervals Research proves there are great fitness benefits to interval alternating - alternating periods of higher speed or incline with periods of slower speed or lower incline. Not only does it provide a challenging workout, but it’s a more efficient way for the body to burn fat and give your metabolism a long-lasting boost. Plus you can accomplish a great workout in a shorter amount of time!
Be sure to ease into these types of workouts as they do take a little getting used to.
As far as built-in programs go, these are often labeled as “HIIT", ”Intervals", “Fat Burn,” or “Rolling Hills” on many of today’s treadmills. They can also be given a specific name like the popular Sprint 8 program by Matrix Fitness.
5k/10k/Performance For those who are looking to train for a specific distance or pace, many treadmills will have built-in training programs to help users determine a good pace for themselves or to help the user who may have a particular goal in mind as far as a pace or time.
These programs are also handy for avid runners who may not be able to get outside due to bad weather. They can plug in a pace or goal time and the treadmill will do the rest. Of course, you still have to do the actual workJ.
Heart Rate Heart rate training is very popular today and, with most treadmills being heart rate compatible, you can often find programs that will keep you in a select “zone.”
Chest strap heart rate monitors are popular for this type of programming and will automatically communicate your heart rate with the treadmill. The unit can then adjust speed and incline within your particular program to help keep you in a specified heart rate zone.
Virtual Reality While this programming feature may not yet be available on a lot of treadmills, you will find some that allow you to pick where you want to walk/run. Maybe it’s a run along Lake Michigan in Chicago or up and down the rolling hills in San Francisco. These programs can provide some awesome scenery on your treadmill console and provide a fun escape from a regular treadmill workout.
As you can see, treadmills can provide a lot of options and variety that will not only make your workouts more efficient, but also much more enjoyable.
If you've already hit the ground running on your New Year's resolutions, you might be noticing aches in new places. While DOMS (Delayed Onset Muscle Soreness) will reduce after a few workouts, it is be a great reminder to start adding some yoga into your training routine. In addition to increasing your flexibility, yoga can make you a better athlete by improving your concentration, breath control, and functional movement patterns. Since you're already warmed up and building strength in your regular workouts, you don't need a lot of time to benefit from yoga. Here are some of the best ways to incorporate yoga into your workout recovery practices. Standing Poses: From Warrior 1 to Triangle pose, some of the most familiar yoga postures will help you to build functional flexibility and strength. Because you are holding your bodyweight, these poses build strength, while challenging you in different movement planes. Holding these poses will build stability. Repetitions in and out of the postures will ingrain healthy movement patterns, improving the stability of the knees, shoulders, and low back. This video shows ways to use Standing Poses for Recovery.
The sequence: Warrior 1: with shoulder shrugs and repeated transitions from standing Warrior 2: with wrist flexion and increased depth Triangle: with shoulder opening Hip Openers: These poses help to release tightness from the piriformis, as well as the rotators and flexors of the hip joint. This can reduce low back strain and increase range of motion in running and strength training. This active recovery video focuses on the hips and low back.
The sequence: Ardha Matsandrasana (seated spinal twist) Easy Pose Supported Bridge Pose using a block for support Foam Rolling: Add foam rolling to your yoga practice to increase its benefits. By holding a posture with the foam roller or foam rolling prior to the stretch, you release areas of held tension in the body's connective tissue providing the opportunity for realignment and healing of dysfunctional movement patterns, as well as improving circulation and hydration in the muscle tissue. This foam rolling sequence is a great way to wind down at the end of the day or after a workout.
The sequence: Figure Four with Foam Roller Modified Pigeon with Foam Roller Lat Foam Roll followed by Modified Child's pose Adding yoga for recovery into your workout routine doesn't need to take a lot of time. The brief practices provided above are excellent ways to warm up or cool down and can be rotated throughout your training week. If you have the time to include a yoga class on your active recovery days, you'll find that your practice and its associated benefits will progress even more quickly. Whether your yoga practice is intense or limited to a few minutes each week, commit to using that time to observe the effect of each posture on your body and breath to fully incorporate yoga's benefits on and off the mat.