Many people have time commitments (better known as excuses) that prevent them from being able to work out. However, not being able to physically make it to a gym or a lack of access to equipment is not a true reason to not break a sweat and get a good workout in.
Here is a great workout that doesn’t require you to leave the house or have any weights.
Over the years I have been asked numerous times to provide insight into how a person can determine their level of physical fitness. In many ways, I think this question originates from people that have gone to the doctor and received those body mass index (BMI) score sheets and discovered that they were obese, based upon their height and weight. Now mind you, the people asking these questions are often those that go to the gym several times per week.
Low Intensity Steady State Cardio
By low intensity I am referring to heart rate zones that will optimize the process of utilizing fat for energy. The intensity can vary and generally the lower the intensity, the greater percentage of calories burnt that will come from fat. But admittedly, the lower the intensity the lower the net total of calories burnt during the session, so compromise is needed.
I get asked quite often what type of cardio I do and what type of cardio I recommend. The answer always shocks people. The answer is none! I almost never recommend cardio and I do none myself anymore. Now that's not to say I haven't in the past. Before I knew better, I fell for the 2-3 hours of cardio a day Broscience that many people fall for.
So why don't I do cardio? For a variety of reasons. Without going too in depth, here are the reasons, generally speaking.
We all know what a plateau is, but for giggles I wanted to provide the definition, just to make sure that we are all on the same page.
One dictionary defined plateau as a situation where something has stalled that was progressing forward previously. Another dictionary defines it as a level or period of relative stability, or relatively little change.
By splitting my leg workout into two sessions, I can put more focus on creating a better set of wheels. One workout focuses primarily on hamstrings and calves, while workout number two focuses on quads. With any leg day, I start out with at least ten minutes of cardio to warm up. For quad day I really prefer the stair climber as my method of cardio. As with any other body part, I constantly try new machines, movements, or foot placement to further refine my workout, but here is what a current quad day looks like for me.
Here's another high rep workout for you. If you're looking for a workout to destroy your back and give you wings then this is the workout for you! This is not for the novice lifter. Focus on your form, squeeze and feel each rep. Don't just throw the weight around. Connect with me on Facebook!
ARE WRAPS GOOD?
If you are going really heavy and want to keep your kneecaps intact you might want to wrap your knees. It will keep your joints tight and the elasticity will actually make the lift easier. Personally, I choose to just dial it back a bit so as not to injure myself.