Yesterday we gave you some workouts regarding the Tempo Method. Today I want to continue with our conditioning piece that can be added in conjunction with yesterdays workout, as well as provide a strength-based alternative.
If you didn't read the last post, you can find it here
The next workout is the Cardiac Output Method.
This involves continuous work for 30+ minutes. It can be utilized in a variety of ways, other than just plain old running. This can be a combination of your favorite circuits at low intensity.
How do you know if the intensity is right?
Easy. Maintain breathing through your nose, and not so hard that you have to start sucking for air through your mouth. Your breathing should not be very heavy, but somewhat elevated, and you will be in a good place.
Below we have some of my favorites to complete in a circuit of 5-6 different exercises that rotate until you hit at least 30 minutes. You can still run for 10-15 min and then start some of these other activities. Other exercises may be jumping rope, jumping jacks, mountain climbers, skips, hops, and the list can go on. Just find a spot in home where you can go for a little distance to complete the circuit.
Now that we got the Cardiac Output out of the way, Let's move to some strength maintenance, that can be done on non-conditioning days.
We now can utilize isometric holds, combined with an explosive activity to increase our force production when weights and fancy equipment are unavailable. .
The best part is, we can use the same exercises from the tempo method, and just manipulate the intent of the exercise.
The holds are for 5-6s followed by 3-4 reps for an explosive motion. (Just make sure you have room as I almost hit my head jumping).
In summary, you now have 3 methods to maintain some fitness while stuck at home.
The Tempo Lift has 2s up and 2s down cadence with continuous work for 3-5 sets of 8-10 reps for 1-2 upper and lower body exercises 1-2x/week.
The Cardiac Output Method can be combined with the Tempo Method on the same day for a longer conditioning workout. This is steady nasal breathing for 30+ minutes in a variety of circuits or just running.
The last has Isometrics with an explosive component to maintain strength and increase overall force production for 3-5 sets of 5-6s reps, followed by 3-4 reps of explosive movements.
The exercises shown in these past 3 videos are not the end all be all. You can use any combination of exercises, as long as you follow the same principles above.
Now that you have a starting point, there's no need to wait. Start now!
Dr. Peter Dionisopoulos is the owner and founder of Dynamic Performance & Rehab. He has a Doctorate in Physical Therapy and enjoys to help active adults maintain their lifestyle and provide natural solutions to their pain.