No-Nonsense, No “Cardio” Conditioning Workout
Think you need to run to get in a good conditioning workout? Think again.
Here’s FocusNYC trainer Alex demonstrating three great joint-friendly tools we use to improve conditioning in place of traditional “cardio.” They’re more fun and, frankly, far more effective. And as you’ll find out, they also have other benefits. What we’re trying to say is that if there were fitness awards, they’d be Golden Globe winners. Do these three exercises in a row, and we guarantee you’ll be gassed.
1. SLEDS
The sled push is a lot harder than Alex makes it look, especially if you put on some weight plates. One lap of the facility is plenty for most people.
And although research suggests weighted sled training does not improve top speed, it does have application for improving acceleration (the ability to start, stop, speed up, slow down and change direction) – which is far more important. Just ask Tom Brady.
Enough said. Tim Tebow better get back to the sled!
Resisted sled work trains the ability to put force into the ground with proper running mechanics. But the key is to find the maximum amount of load that can be used without altering correct motor patterns; and this depends not only on the amount of weight on the sled, but also on the coefficient of friction between the bottom of the sled and the surface on which it’s being used, as well as that between the ground and the user’s feet.
A smooth surface like that of the Focus floor results in less frictional force between the sled and the ground than there would be on grass, for example – so more weight on the sled would be required to produce the same total resistance. But the frictional force between the ground and the user’s feet may also be less (depending on his/her footwear), which could potentially make the exercise harder.
In addition to improved acceleration, sleds can be used with various pushing and pulling activities to enhance strength and work capacity.
Key Cues:
- Keep the hips down
- Keep the midsection braced
- Stay on the balls of the feet
- Push the feet into the ground
- Drive the knee to the chest
- Push forward on the sled
2. DYNAMAX
This exercise also trains core stability and explosive power through the hips. While the ability to produce force (strength) is certainly important, it is the ability to produce force at rapid speeds that really counts – and medicine ball work is a great way to improve this quality.
Key Cues:
- Face sideways to the wall with the ball at the outside hip and more weight on the outside leg
- Keep the midsection braced and low back still as you and turn the hips and shoulders
- Pivot the outside foot (Alex!) and drive off that hip to throw the ball forcefully into the wall
- “Give” with the catch as you return to the starting position to begin the next toss
You can also do a number of other throws with the Dynamax (from the chest, overhead against the wall or on the floor).
3. ROPES
That’s just one way to use the battling ropes. You can mix it up with a number of different waves, slams and movements to not only improve conditioning, but also your ability to sustain velocity. Rope work can therefore enhance your speed, power and muscular endurance all at the same time.
Key Cues:
- Start with the ropes slightly slack and arms just in front of the body
- Keep the knees and hips slightly bent
- Keep the chest up
- Keep the midsection braced
- Sustain the velocity of the wave throughout the set
You won’t find these fun pieces of equipment everywhere, but at least now you know what they’re for. If you’re in Manhattan, stop by and give them a try. And don’t forget to vote!
Filed under: cardiovascular exercise, exercise programs, workout tips
