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I dared attempt the group fitness class today.... a wwyd post.

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  • I dared attempt the group fitness class today.... a wwyd post.

    and I enjoyed it... although it was bloody hard.

    I come from years and years of step aerobics (and a chronic hip injury to boot! big surprise!)... and I love the class environment for exercising, I find it motivating.

    But - most often these classes are chronic cardio and really not suitable to a primal workout.

    I go to the gym once weekly - and I've been watching this "pace & core" class and keep saying to myself that it looked like fun, despite verging on the chronic... BUT, I went today and it was fun! I got an excellent workout.

    So... tell me, would you consider this class chronic cardio and how would you make this fit into your primal workout routine if you wanted to?

    My usual workout routine involves daily yoga, and then on Tuesdays I do a LHT/Sprint workout at the gym. I do the 5 essential movements and I do a 10 minute sprint (30 second sprints, 30 second race) on the bikes. My workout leaves me sweating and with an elevated heart rate - I like it. But, its also a bit boring.

    This class is 30 minutes of spin. I think I can modify or even skip this portion if I wanted. Then its 30 minutes of interval training (push ups, burpees, planks, balance work etc etc). Its really hard... and my muscles are NOT used to this kind of work. I have strong, but not powerful muscles - and I've actually been going to the gym as a balance to the yoga I do.

    This class is the exact opposite of yoga.

    So... if I do it, should I fuel differently prior or after? it is an hour of high intensity work. Should I skip the spin portion and just do the intervals (30 min)? If I skip the spin, what should I do prior? Maybe the 5 essential movements? Would a class like this replace sprinting? (its essentially HIIT).

    Or...should I stick with what I am already doing?

    I am curious about the opinions here, especially those who are interested in a well rounded approach to fitness. I'm looking to build functional strength and increase power in my muscles. I am great at the long holds, but the intense "repetitive work" stuff I tire of very quickly.

    yada yada yada...
    Robin
    ~primal mama to 3~

  • #2
    It sounds like a good conditioning work-out. If you like it, keep at it!

    Comment


    • #3
      Interval training is similar to sprinting - Going all-out for a short amount of time. Get rid of the 30 minutes of useless spin and do something fun instead. An hour of high intensity work is a lot, according to Grok. You are better at isometrics than lifting a ton of weight - This is normal for a woman and not necessarily a bad thing. Isometrics and interval training will not help you to lift heavy weights - Lifting heavy weights is the only thing that will increase the strength in your muscles.

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      • #4
        Sounds like a good class to me. 30 mins is hardly "chronic" and the bodyweight exercises and holds sound quite primal to me.

        The most important things, though, I would think are - did you have fun? Is the class/workout motivating? Those are the primary reasons I do the exercise classes I do - I have a great time doing them, I'm motivated by the group environment, I feel like I got a good solid workout of my entire body, and they're not boring.
        "Sometimes, you need to make sure the angel on your shoulder has a wingman." -Me

        My primal log

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        • #5
          Originally posted by secretlobster View Post
          Interval training is similar to sprinting - Going all-out for a short amount of time. Get rid of the 30 minutes of useless spin and do something fun instead. An hour of high intensity work is a lot, according to Grok. You are better at isometrics than lifting a ton of weight - This is normal for a woman and not necessarily a bad thing. Isometrics and interval training will not help you to lift heavy weights - Lifting heavy weights is the only thing that will increase the strength in your muscles.
          I'm not worried about strength - I feel pretty strong. Its more the repetitive, faster movements that get me. I think that has to do with the amount of power. I was told that plyo would be a good way to build that type of strength??
          Robin
          ~primal mama to 3~

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          • #6
            Fitness classes are my primary source of exercise and they fall squarely into the Interval Training realm: bursts of high intensity followed by planned recovery periods. Which is just like sprinting, only without actually having to run. Heh.

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            • #7
              I also really enjoy group exercise.

              I like the sound of that 30 minutes of the "core" part of what they are calling "pace and core," but would skip the "pace"/spinning stuff. Not chronic cardio at all. Sounds fun.

              It is really good to switch your routine up and throw your body some curveballs. Give 'er a spin on foreign terrain and see how she handles.
              "Let food be thy medicine and medicine be thy food." -- Hippocrates

              Comment


              • #8
                Originally posted by TigerLily View Post

                It is really good to switch your routine up and throw your body some curveballs. Give 'er a spin on foreign terrain and see how she handles.
                That's another reason I like the group exercise classes that I take. Both sets of instructors (two different gyms, different class styles) are good at programming a mixed bag of HIIT exercises that vary not only in the type of exercise, but often in the duration/intensity. My body never gets used to it and so far I've not gotten into an exercise rut. Both classes are also very able to be tailored to varying skill/strength levels, so right now I'm on the bottom end of the curve on many exercises (in the middle on others, but I don't think I'm at the top of any) so there's a long way to go before it ever gets easy (and I'm sure that they'll throw something else my way if/when it ever does!).
                "Sometimes, you need to make sure the angel on your shoulder has a wingman." -Me

                My primal log

                Comment


                • #9
                  Originally posted by nocturnalmama View Post
                  I'm not worried about strength - I feel pretty strong. Its more the repetitive, faster movements that get me. I think that has to do with the amount of power. I was told that plyo would be a good way to build that type of strength??
                  Plyo's and any of the Olympic Lifts and their derivatives are a great way to develop your power. I'd generally recommend a certain base of strength before this though - what are your deadlift, squat and press numbers like? And, if you're struggling with these repetitive fast movements, it will be an issue of power-endurance.
                  Sandbag Training For MMA & Combat Sports
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                  • #10
                    To be honest, I don't lift many weights... as I'm a yogi, I'm a little afraid of injury or strain due to improper technique or lifting too heavy. I do an assisted pull up (125lbs off 158lbs body weight) , overhead press with barbells (I just use 5lb weights) and tricep kickbacks (8lb) or an assisted dip (same weight as the pull up). I also do a leg press machine(I have to watch my hip with repetitive squatting - I track very poorly), 190lbs? I keep it pretty tame when it comes to weight and rely mostly on body weight work done in yoga to build strength. (hence, the lack of power).

                    Do you know of a good website that illustrates different plyo exercises?

                    I don't know that I'll ever do the Olympic lift stuff... I don't have a good coach here. I cannot afford to go to the crossfit gym as I'm currently in a yoga teacher training course that's taking all my extra $$ at the moment.
                    Robin
                    ~primal mama to 3~

                    Comment


                    • #11
                      Originally posted by nocturnalmama View Post
                      To be honest, I don't lift many weights... as I'm a yogi, I'm a little afraid of injury or strain due to improper technique or lifting too heavy. I do an assisted pull up (125lbs off 158lbs body weight) , overhead press with barbells (I just use 5lb weights) and tricep kickbacks (8lb) or an assisted dip (same weight as the pull up). I also do a leg press machine(I have to watch my hip with repetitive squatting - I track very poorly), 190lbs? I keep it pretty tame when it comes to weight and rely mostly on body weight work done in yoga to build strength. (hence, the lack of power).

                      Do you know of a good website that illustrates different plyo exercises?

                      I don't know that I'll ever do the Olympic lift stuff... I don't have a good coach here. I cannot afford to go to the crossfit gym as I'm currently in a yoga teacher training course that's taking all my extra $$ at the moment.
                      My point was that safe transition into plyo's is better done with a reasonable strength base - and, not to be insulting, but it doesn't sound like you have that at this stage.

                      If you are purely interested in becoming better at being able to move at speed and with power then just shift your focus. Introduce a portion of fast, dynamic movements into your programme - bounding, box jumps, muscle ups are good places to start. Your body will adapt to the new stimulus and, over time, I'm sure you'll see some improvements.

                      Al has some great dynamic bodyweight work on his site.
                      Sandbag Training For MMA & Combat Sports
                      Sandbag Training Guide on Kindle
                      The Complete Guide To Sandbag Training
                      Brute Force Sandbags
                      www.facebook.com/sandbagfitness
                      http://fitedia.com/ - Health and Fitness eBooks, video, audio and workshops

                      Comment


                      • #12
                        Originally posted by nocturnalmama View Post
                        To be honest, I don't lift many weights... as I'm a yogi, I'm a little afraid of injury or strain due to improper technique or lifting too heavy. I do an assisted pull up (125lbs off 158lbs body weight) , overhead press with barbells (I just use 5lb weights) and tricep kickbacks (8lb) or an assisted dip (same weight as the pull up). I also do a leg press machine(I have to watch my hip with repetitive squatting - I track very poorly), 190lbs? I keep it pretty tame when it comes to weight and rely mostly on body weight work done in yoga to build strength. (hence, the lack of power).

                        Do you know of a good website that illustrates different plyo exercises?

                        I don't know that I'll ever do the Olympic lift stuff... I don't have a good coach here. I cannot afford to go to the crossfit gym as I'm currently in a yoga teacher training course that's taking all my extra $$ at the moment.
                        Sorry to say, but I really think you should look more into lifting weights... If you want to increase strength you will have to grow more muscle, and that means instructing your muscles to tear and rebuild. If you aren't sore a day or two after your weight training, you haven't accomplished this. Lift heavy things - It's in the manifesto!

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                        • #13
                          Hmmm..... I'm not sure how to reply... I appreciate the responses so far!

                          secret lobster - I am happy with a gradual increase in strength, and I'll say that I'm sore at least 3 days out of every week due to lifting heavy things - just not from lifting weights. But, I totally get what you are saying - and in some way, I do know that you are right. (see below)

                          coach - I imagine looking at what I do lift... you might think I'm a bit of a wimp. I lift pretty light at the gym because I fear injury - those weights are not my max. To be honest, I'm not sure what my max lifts are for anything. I've never really challenged myself that way. I find more satisfaction in challenging my muscles with body weight work - namely yoga.

                          What I'm really wondering is... my muscles are really good at yoga. Long, strong, holds. They kind of suck at the fast repetitive stuff... so, I'm thinking this class has got to be a good way to build muscle strength in a different way than yoga has done so far. Would you say that is the case?

                          I can't imagine I need to lift olympic weights - or even lift any weights to improve my performance in a class based mostly on quickly paced intervals compromising of mostly body weight work ? or am I mistaken? I kind of hoped this class would be enough to balance my body's abilities. Especially when one considers that PBF is all body weight work - so the manifesto of "lifting heavy things" can rest solely in ones ability to lift their own body weight, correct?

                          I was curious about the plyo as an option - I'll check out Al's blog again. I have been doing box jumps... but kind of half assed. How would you define plyo exercises? Is that not box jumping? bounding?

                          thanks for the responses... this is helpful. I really do just want the most bang for my buck exercise wise. I'm not interested in spending hours in the gym - I go once a week and the rest of the week is spent doing LLC or yoga. So - I want to really make the most of this one trip, kwim? (if need be... I could probably go twice a week... but I'd rather not. )
                          Robin
                          ~primal mama to 3~

                          Comment


                          • #14
                            Originally posted by nocturnalmama View Post
                            Hmmm..... I'm not sure how to reply... I appreciate the responses so far!

                            secret lobster - I am happy with a gradual increase in strength, and I'll say that I'm sore at least 3 days out of every week due to lifting heavy things - just not from lifting weights. But, I totally get what you are saying - and in some way, I do know that you are right. (see below)

                            coach - I imagine looking at what I do lift... you might think I'm a bit of a wimp. I lift pretty light at the gym because I fear injury - those weights are not my max. To be honest, I'm not sure what my max lifts are for anything. I've never really challenged myself that way. I find more satisfaction in challenging my muscles with body weight work - namely yoga.

                            What I'm really wondering is... my muscles are really good at yoga. Long, strong, holds. They kind of suck at the fast repetitive stuff... so, I'm thinking this class has got to be a good way to build muscle strength in a different way than yoga has done so far. Would you say that is the case?

                            I can't imagine I need to lift olympic weights - or even lift any weights to improve my performance in a class based mostly on quickly paced intervals compromising of mostly body weight work ? or am I mistaken? I kind of hoped this class would be enough to balance my body's abilities. Especially when one considers that PBF is all body weight work - so the manifesto of "lifting heavy things" can rest solely in ones ability to lift their own body weight, correct?

                            I was curious about the plyo as an option - I'll check out Al's blog again. I have been doing box jumps... but kind of half assed. How would you define plyo exercises? Is that not box jumping? bounding?

                            thanks for the responses... this is helpful. I really do just want the most bang for my buck exercise wise. I'm not interested in spending hours in the gym - I go once a week and the rest of the week is spent doing LLC or yoga. So - I want to really make the most of this one trip, kwim? (if need be... I could probably go twice a week... but I'd rather not. )
                            I think the simple answer is if you want to get better at the exercises in the new class that you have started attending then just keep going. This would seem far simpler than adding in lots of additional exercises.

                            I'm slightly confused though as you say that you prefer to challenge yourself with Yoga. Why are you actually trying to build power?
                            Sandbag Training For MMA & Combat Sports
                            Sandbag Training Guide on Kindle
                            The Complete Guide To Sandbag Training
                            Brute Force Sandbags
                            www.facebook.com/sandbagfitness
                            http://fitedia.com/ - Health and Fitness eBooks, video, audio and workshops

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                            • #15
                              Originally posted by Coach Palfrey View Post

                              I'm slightly confused though as you say that you prefer to challenge yourself with Yoga. Why are you actually trying to build power?
                              I'm prepping for the zombie apocalypse...
                              Robin
                              ~primal mama to 3~

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