5 Ways to Build Conditioning into Your Workout

5 Ways to Build Conditioning into Your Workout

Trammell's Health & Fitness Tips - Health, Fitness, Nutrition & Training Tips to Keep you Healthy and Motivated

1. REST LESS - As a Portland personal trainer I often tell my clients rest periods are one of the most overlooked aspects of overall conditioning. We are looking at you, guy who walks to the fountain after every set. Consider a study that found that lifters who simply reduced rest periods between sets on the bench press burns 50 percent more calories during a workout than when rested 3 minutes. You can assume the same type of return when training other bodyparts. Each week try to shave 10-15 seconds off your usual rest time until you are right around the 30 second mark.
   
   
2. GO HEAVY - If you are truly wanting to build bigger and better looking muscles, you have got to challenge them with heavy weight. Heavier weights have a greater impact on body composition than ESPNs strongmen would lead you to believe. Researchers from the norwegian university of sport and physical education discovered that training around a 6 rep max increased resting metabolic rate higher and for longer after the workout than 12 rep sets.
   
   
3. ALTERNATE - If you are really ready to dedicate yourself to integrating conditionally into your weight training routine, try alternating your traditional heavy moves with high octane fat burning activity in one full body 6 pack shredding circuit per week. For example:
   BENCH PRESS FOR 10 REPS
   JUMP ROPE FOR 30 SECONDS
   PULL UP FOR 10 REPS
   JUMP SQUAT FOR 30 SECONDS
   UPRIGHT ROW FOR 10 REPS
   MOUNTAIN CLIMBER FOR 30 SECONDS
   
   
4. SPRINT - On your home based or outdoor workout do sprints. Scientists at the university of western ontario canada found that subjects who performed 4-6 30 second sprints 3 times per week burned twice as much fat as of those who jogged for 30-60 minutes at a steady pace. Both groups gained an average of 1 percent lean mass. This is the perfect protocol for bodyweight driven workouts.
   
   
5. TRAIN AGAINST THE CLOCK - Instead of training for max weight, opt for more moderate weight loads and set yourself a time limit. For example, see how many incline bench presses or T-bar rows you can do in 60 seconds. On your next set, try to beat the that total. Or try finishing your next full body workout in 30 minutes or less. Having a target finish time helps keep you on task while keeping your heart rate high throughout the session.

More Tips Coming Soon . . .

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