Lately, study after study has come out showing that interval training, or burst training, is the most effective way to get in shape, stay in shape and increase endurance. So what is burst training? In this high-intensity interval training, you do a full body exercise for 30-60 seconds, rest for the same amount of time, and repeat until you’ve been going for about 4-12 minutes. The most important aspect of this training style is that, during the intervals, you are pushing yourself absolutely as hard as you can go.
Interval training is perfect for days when you don’t have much time or space to exercise. This video, made by fitness and nutrition expert JJ Virgin, is the best explanation of interval training I’ve seen. I interviewed JJ back in December, and this lady knows her stuff. She explains everything you need to know about how to burst train safely and effectively. Check it out! Read More »
For years, trainers and athletes have said that to build lean, toned muscles, you should lift light weights and do lots of reps. To build big, bulky muscles, you lift heavier weights and do fewer reps. Some studies have called that philosophy into question lately, suggesting that lifting heavy weights doesn’t necessarily make you look like the Hulk.
So is there still a value to the light weight, high rep workout style? A recent study says yes. The study, conducted in the Netherlands, showed that lifting light weights can be just as effective in building muscle tone as lifting heavier weights. What really matters is that you work until the point of exercise-induced fatigue – that means that the last two or three reps should be hard.
This is great news for people who’d like to tone up, but don’t often lift weights. The heavier the weight, the more you risk injuring yourself. With a lighter weight, you can get the same results without the danger. Light weight exercise is also perfect for people who are recovering from injuries, as a way to ease back into exercise.
Doctors say that if you really want to stimulate muscle tone (and save yourself from boredom) the best thing to do is to change your exercise routine up. Alternate between lifting heavier weights and doing fewer reps, and lifting lighter weights and doing more reps. The moral of the story? If you want to get into great shape and have the muscles to show it, you don’t have to grunt and struggle like that obnoxious guy at the gym.
Garnet is a student at Columbia University in New York City. She is “that person” who starts dancing at a party when everyone else is standing around, and if there were a Facebook stalking Olympics, she would be a gold medalist. She also loves cheesy 90s music, and almost died of happiness when Vanilla Ice retweeted her. Once. Follow her on Twitter @garnethenderson.
Have you ever gone out dancing and then realized the next day that you’re exhausted? And sore? (If you haven’t, you’re missing out.) That’s because those epic dance moves of yours are great for toning, not to mention cardio. So listen up class, because this week I’m giving you the best assignment ever: an epic dance party.
But that sounds so easy. Too easy to be a real workout, right? Wrong. After a few minutes of all-out dancing with total abandon, you’ll see exactly what I’m talking about. Dance however you want, to whatever song you want, coordinated or completely ridiculous. But keep moving and get that heart rate up! You can invite friends if you want, but I’ve found that sometimes you just need to have a solo dance party. It’s a great stress reliever, and the perfect study break activity. It’s also great for your small space, but be careful and try not to sprain your hand by smacking it into your bedpost. Yes, I actually did that.
To get you started, here are a few videos for epic dance inspiration:
Garnet is a student at Columbia University in New York City. She is “that person” who starts dancing at a party when everyone else is standing around, and if there were a Facebook stalking Olympics, she would be a gold medalist. She also loves cheesy 90s music, and almost died of happiness when Vanilla Ice retweeted her. Once. Follow her on Twitter @garnethenderson.
The overcrowded gyms on campus tell me that just about everybody made a New Year’s resolution to get in better shape. Wouldn’t it be great if you could stand out from the crowd? How about if you had $200 worth of brand new Lululemon gear to show off?
Luckily for you, the folks from the new movie Haywire want to give you just that. Check it out:
Get in kick-ass shape this year, just like MMA star Gina Carano who plays Mallory Kane in the upcoming film Haywire – opening in theaters nationwide on January 20th, 2012. We have a $200 gift card to Lululemon to give away for all your athletic clothing needs.
Want to win brand new work-out clothes?
1. To enter, just leave us a comment telling us your best gym style tip. Make sure to use your real email address so we can contact you if you win.
2. Contest ends January 15th at 11:59 PM.
3. Please note this giveaway is only open to US residents. For official rules and more legal mumbo-jumbo, click here.
What’s that, you say? Cardio? In my dorm? But I don’t have a treadmill…or an elliptical…or any space to run!
Ladies, I’m here to tell you that it is totally possible to get a great cardio workout without ever leaving your dorm. So put down your books and take a heart-healthy study break.
1. Run Up the Stairs
This is a simple, easy and effective workout. You know that running will get your heart rate up, and running up stairs will also tone your hamstrings and butt. So not only will you build endurance and burn fat, you’ll also look great in your jeans all winter. You should run for about 10 minutes, as running up the stairs is a little more intense than running on level ground.
2. Body Builders
Also known as burpees, these are great for cardio as well as for full body strengthening. Start standing with your feet hip width apart. Bend down and place your hands on the floor by your feet. Jump out into plank position. Then jump your feet back in to your hands, and finish by jumping up into the air and reaching your arms over your head. Remember to engage your abdominals to support your back in plank position. Repeat four more times.
3. High Knee Runs
To keep your heart rate up, try this move. Run in place, but bring your knees as high up toward your chest as you can with each step. Try to keep your spine straight, and don’t hunch down toward your knees. Do this for 30 seconds.
To complete your workout, repeat the sequence of five body builders and 30 seconds of high knee runs three times.
One of the biggest misconceptions about getting fab abs is that you need to do 100,000 crunches a day. Although that is definitely a mid section burner, it’s not the most effective way to go. There are several muscles in our core, including the rectus abdominus (hello, 6-pack), transverse abdominus (deepest side muscle), as well as the internal and external obliques (love handle central). That’s why planks are known to be one of the best core stabilizing moves because it incorporates all of these muscles. If you ever get sick of staring at the carpet, then try some of these new moves!
1. Corkscrew
Level 1: Keep your legs at a table top.
Level 2: Extend your legs straight into the air.
Keep your back straight, chest up and extend your legs into the desired level position. Bring your elbows behind you so that they are aligned under your shoulders. Take your knees or feet and draw a big circle in the air. Imagine that you are bringing your toes to the big numbers on a clock. In the first position, your feet will be pointing at 3 o’clock, then 6 o’clock, then 9 o’clock and it ends back up at 12 o’clock. Squeeze your core tight!Read More »
Midterms got you down? Feeling like the gym is miles away today? CC has got just the thing for you!
Welcome to our brand new Dorm Room Workout series, a column that will show you fun, simple exercises that you can do without even leaving your dorm. I have a teeny tiny dorm room and even I have space to do all these exercises. But my room is so small that there’s not enough space for a friend to take pictures of me while I demonstrate, so you’ll be seeing a lot of my hallway.
Today, I’ll show you three simple exercises that only require one piece of equipment – your wall. You’ll only need a little bit of wall space, but if your walls are covered with decorations, it might be a good idea to venture out into the hallway. And invite your floormates to join while you’re at it! Read More »
Okay, okay. I didn’t mean this kind of planking. And no, I didn’t sit there flipping through all of the pictures and laughing. Although this one is my absolute favorite. Umm…anyway. As I’ve mentioned in my past posts, planks are great for strengthening your core. It also uses every single muscle in your body, so you can call it a full body toner!
Since I know you’re an expert at planks, I challenge you to bring it to the next level with this move.
I don’t know about you, but I am completely obsessed with arms. On guys, strong arms makes me feel protected and safe – not to mention, it’s uber sexy. On girls, nicely toned arms show a sense of empowerment and look great in sleeveless dresses. So, I’m finally dedicating this week’s workout to getting that sleek arm definition. These are extremely easy to do and they give you great results!
1. Arm Pulses
Bring your arms in front of you, clasp your hands together and keep your elbows as close to each other as possible. Raise your elbows to shoulder height. Continue the workout by raising it one inch higher and then lowering it back down, creating small pulses. This move will tone your deltoids (shoulder muscles). To increase the intensity, hold a weight or textboox in your hands. Pulse your arms for 30-60 seconds. Repeat 3 times. Read More »
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