Last Saturday I attended my first high intensity training class, called “high intensity pump”. The class focused on weight training with a barbell and so many repetitions until your muscles really burnt. What I like the most about group classes is that you push yourself much harder than you usually would because everyone is doing it and you (or at least I) don’t want to be the first one to quit :) By Sunday morning I was so sore, I couldn’t workout again until Wednesday …
Here is what Wikipedia has to say:
“The training focuses on performing quality weight training repetitions to the point of momentary muscular failure. The training takes into account the number of repetitions, the amount of weight, and the amount of time the muscle is exposed totension in order to maximize the amount of muscle fiber recruitment.”
The class only took 30 minutes but by the end I could barely text Sophie to let her know I survived because I was so shaky. But I guess that was the point of it. The trainer also told me about a high intensity training that can be done on the treadmill and of course I couldn’t wait to try it. Which I did on Wednesday. It was 15 minutes of running sprints and 5 minutes of cool-down. The best part: you’re constantly changing your pace so the 20 minutes literally flew by. And by the end I felt like I had run more like 10km than the 3 I actually did. Afterwards I also did weights for my arms and abdominal exercises which turned it into a full-body workout. I was so tired that I fell asleep on the couch in the middle of the afternoon when I got home :)
I found THIS workout online and mine was very similar, just that I always alternated between 9km/h as my “recovery time” and 14km/h as my sprints. At first 14km/h feels a little fast and I actually got scared of falling, but after 8-10 seconds you get used to it. Don’t be afraid to really push yourself when working out. I had never gone faster than 12.5km/h on the treadmill before, but now I know that I can do 14 and even want to try 16km/h next time I do this workout!!
Do any of you work out with intense weight training? Or have you ever done sprinting interval training? I have definitely become a big fan and want to incorporate one high intensity pump class and one day of running sprints into my weekly workouts from now!
**all images via