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This workout includes a nice mix of full-body exercises that work muscle groups needed for stability and would probably reduce the risk of injury in a lot of at

by beloch 13y ago

This workout includes a nice mix of full-body exercises that work muscle groups needed for stability and would probably reduce the risk of injury in a lot of athletic activities. However, it's not a minimal complete workout regimen as advertised for these reasons: 1. If you do this cold, you're going to increase your chance of injury. Warm up first! If you're already fairly active, injuries suck because they keep you from doing the things you love. If you're trying to get active, an injury just shuts you down before you get started! 2. Some of these exercises can cause injury if your form is poor. If you've done them all many times before and know you have good form then, by all means, warm up and then chain these together for a nice, short HIT workout. If you're not sure you have good form, slow down! Do not perform these at a discomfort level of 8 out of 10 if you haven't learned good form yet! 3. This is a nice workout that you can perform almost anywhere, but incorporates no weights. Unless you're really out of shape (and even if you are) weights are pretty much necessary to get good results. 4. Having just one workout that you do daily is both boring and incomplete. Personally, I think this would be a great way to boost energy in the office or warm-up for a sport, but it's not something I would rely on as my complete workout regimen. People who are unfit and are looking for an easy fix should be very cautious of this workout due to it's injury potential. With that in mind, if you can avoid injury it's a lot better than doing nothing! Disclaimer: I am not a physical trainer or any kind fitness professional.

e12e 13y ago
> 1. If you do this cold, you're going to increase your chance of injury. I know researchers at (among other places) NTNU in Norway did some research into intense anaerobic training, and found that short workouts could be helpful, especially for those that started from poor shape. But as I recall, they had people do something like 5 minutes at max pulse (~250-300 bpm depending on your condition). I agree that especially if you're already out of shape, going from 0-100 like that, is likely to set you up for injuries. Perhaps especially if you active training. I'd like to see this measured against having people do 7 minutes of horse stance[1] (most wouldn't be able to start at 7 minutes). [1] http://martialarts.about.com/od/training/ss/horsestance.htm http://martialarts.about.com/od/training/ss/horsestance.htm
- sliverstorm 13y ago
  250-300bpm is an insane heart rate. Maybe a male twenty-three year old track star could pull that, but most of us have a MHR between 150-200.
  - e12e 13y ago
    Fair enough. The point was that you need to reach around 90% of MHR for this type of intense exorcise (TBH the last time I read about MHR was in high school, so that the extreme range was given for someone around 23 sounds about right).

by beloch 13y ago

e12e 13y ago

> 1. If you do this cold, you're going to increase your chance of injury. I know researchers at (among other places) NTNU in Norway did some research into intense anaerobic training, and found that short workouts could be helpful, especially for those that started from poor shape. But as I recall, they had people do something like 5 minutes at max pulse (~250-300 bpm depending on your condition). I agree that especially if you're already out of shape, going from 0-100 like that, is likely to set you up for injuries. Perhaps especially if you active training. I'd like to see this measured against having people do 7 minutes of horse stance[1] (most wouldn't be able to start at 7 minutes). [1] http://martialarts.about.com/od/training/ss/horsestance.htm http://martialarts.about.com/od/training/ss/horsestance.htm

sliverstorm 13y ago
250-300bpm is an insane heart rate. Maybe a male twenty-three year old track star could pull that, but most of us have a MHR between 150-200.
- e12e 13y ago
  Fair enough. The point was that you need to reach around 90% of MHR for this type of intense exorcise (TBH the last time I read about MHR was in high school, so that the extreme range was given for someone around 23 sounds about right).