![]() For this reason, the TRX lunge is a must. Lunges are an anomaly because they’re usually a low impact exercise, but can still aggravate people’s knees. You want at least 30 seconds of time under tension for this one. Lean back and push off with your posterior chain (glutes, hamstrings).Use the TRX to your advantage, and get depth with every rep.Place your feet shoulder width apart, lean back, and squat as if you are trying to place your butt in a bucket.Set the TRX to have enough slack so that you can hold it in front of your torso while squatting.Squatting with a TRX for periods of 30-60 seconds can be an effective HIIT exercise that’s easy on the knees. The TRX Squat is an effective high-rep, low impact exercise. For this reason, the TRX is a valuable tool for injury prevention and rehabilitation. ![]() The TRX can be used to help you get a deeper, more effective squat, because it removes the limitations of balance and mobility.Ī TRX is a great form hacking tool that can help you establish a mind-muscle connection, particularly with your glutes and posterior chain when it comes to the squats. ![]() If you’re used to lifting heavy on leg day, then you might be disappointed with the TRX-unless you go high repetition. The TRX opens up a lot of opportunities, as well as a few limitations. The TRX Squat is like a squat with training wheels. Pull the sled back down the stretch (walking backwards).įor more information on sled workouts, check out or article on how to do sled pulls.Push weighted sled down the stretch of turf as fast as you can.Most sleds are set up to add plates onto, but some of them allow you to add a tire, or even another person. It is common to see people in gyms pushing and pulling anywhere between 100-300 lbs on a sled. You can add as much weight as you desire. It feels sort of like sprinting, but without the impact. Sled pushes and pulls are a cardio intensive exercise that targets the quads, glutes, hamstrings and calves extensively. The sled is one of many great cardio exercises that can quickly get your heart rate up to your anaerobic threshold. 10 Low-Impact Exercises to Incorporate Into a 10 minute HIIT Workout 1. To get the full benefits of interval training, you’ll want to have your heart rate above zone 2 for the majority of your heart-pumping, aerobic, full body workout. Yes, zone 2 is the “fat burning zone,” which refers to the energy systems used, not the weight loss benefits of the exercise. For an effective low-impact HIIT workout, the challenge is to keep your heart rate up in Zone 3 and 4 without all of the jumping and bouncing. For it to be considered high intensity body workout, you want to spend most of your time in zones 3 and 4.Įxperienced athletes might find themselves getting in Zone 5, but this isn’t necessary for results. If you’re a healthy adult and find yourself in zone 2 throughout your high intensity workout, it means you have room to push yourself harder. With carefully timed rest intervals and proper periodization throughout the workout, you can effectively keep your heart rate around Zone 3, which is about where you want to be for HIIT.įor the optimal HIIT workout, you’ll want to periodically find yourself in the cardio zone 4, dipping into zone 3 during your rest intervals. Low-Impact and high intensity exercise might seem few and far between when it comes to HIIT exercises, but there are almost always alternatives to traditionally high-impact, plyometric movements associated with HIIT, like burpees and lunge jumps. Luckily there are ways to reap the benefits of a low impact, full body workout without wreaking havoc on your joints in the process. ![]() HIIT is a great way to stay in shape, but many of the common HIIT exercises involve a lot of high impact jumps and lunges, which can be tough on the knees. HIIT refers to a style of training that involves repeated bursts of high-intensity, full-body strength-endurance exercises, broken into manageable yet challenging intervals with minimal amounts of rest in between sets. High Intensity Interval Training (HIIT) combines the benefits of strength training and a challenging cardio workout exercise.
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