Resistance training and cardiovascular exercises are key components in keeping fit. So, why not combine the two and really give your body a challenge? One of the best ways to do just that, is to perform a series of bodyweight exercises based on a pyramid sequence.
What to Do
The idea behind the pyramid is simple:
- Pick a single or series of exercises
- Pick a maximum number of repetitions per exercise(s)
- Decide by what increment you want to go up and/or down the pyramid
- Go at a steady rhythm: 2 reps. rest for a second. go, 4 reps. rest for a second. go, 6 reps. rest for a second. go and so on.
For example, lets say you choose the simple push up with a max of 20 repetitions. You can do a sequence of "by 2" as in 2, 4, 6, 8... 20 - 20... 8, 6, 4, 2; by one (most challenging) or by 5. It all depends on your preference and physical capabilities.
Oh and by the way, going by 2 up to 20 just ONCE... is 100 repetitions. So remember, you can choose to just go up OR down the pyramid and still reap the benefits.
Optimize Your Results
To optimize your results, you only need to remember three things:
- Always keep proper form throughout EVERY repetition. This not only prevents injury but ensures the effectiveness of your work out.
- Whether you choose to do 10, 15, 20 or more max repetitions - keep your rest periods VERY short. As in no more than 10 seconds. You're going for intensity!
- Maintain a steady rhythm - even if you have to slow down and increase your rest period, just keep a steady pace. By doing so, this keeps your heart rate constantly elevated and your muscles consistently engaged; always keep moving.
When doing multiple exercises, these 3 principles still apply - especially number 3. Don't stop when switching exercises, get right into it!
Example Routine
Here's an example of one my favorite routines that I simply find very effective:
Exercises
Fist Push Ups, V-Ups, Jump Squats, Chin Ups.
Sequence
Up the Pyramid by increments of 5 repetitions, with a max of 20.
Order
5 Fist Push Ups; 5 V-Ups; 5 Chin Ups; 5 Jump Squats; repeat sequence up to 20 reps per exercise by 5's.
And there you have it.
See, training in this way not only improves overall physical conditioning but it also creates a functional synergy between all muscles in your body. This helps to prevent injury and to promote a unified strength throughout your anatomy.
And remember, you can always implement this technique with any form of training!
PJ Wisniewski
I've always been a lover of the sciences and of tortuous conditioning exercises that command every ounce of will, lol. However, what I believe most in, is for the common person to be able to learn the basic science behind fitness so that they can understand the workings of their own physiology. In my blog, I try to do just that. So click on the link above and I hope the content finds you well!
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