Try This Speedflex-Inspired Workout At Home

If plyometrics and HIIT sound great in theory but are just too straining on your joints, this may be the workout for you. Not everyone's body (knees, ankles, back) is made for box jumps and jump squats. Enter: Speedflex. Started in the US in 2009 by baseball player Darren Holmes, orthopaedic surgeon and sports medicine specialist Dr Jim Silliman and athlete Joe Worley, it was initially a rehabilitation programme and came to the UK a couple of years ago.

A favourite of former England football captain Alan Shearer, the workout combines resistance training via Speedflex machines (they respond to and create resistance levels based on an individual’s force) combined with circuit-based high intensity – but low impact – training.

We spoke to Speedflex trainer Gysai Dowey to get a Speedflex-inspired workout that will keep your heart rate up, your body fat down, but save your joints in the process.

RELATED: The 4-Day Routine Named The Best Workout In The World

WHO’S MY NEW PT?

Speedflex trainer Gysai Dowey. He's been in the fitness industry for over 10 years and a trainer at Speedflex for two. Alongside playing rugby and doing weight training he does at least three Speedflex sessions a week to combine both cardio and resistance in one quick but intense workout.

WHAT ARE WE DOING?

Tapping into the trend of high-intensity interval training (HIIT), Speedflex offer a twist on this with personal trainer-led, circuit-based workouts that are low impact, making the workout ideal for all ages – and those with injuries. The sessions are based around the unique Speedflex machine, which automatically responds to and creates resistance levels based on the force applied by each individual, enabling people of all fitness levels to work out together in a group session.

Members are equipped with MYZONE heart rate monitors and are motivated to push themselves to their maximum potential and remain in their fat-burning heart rate zone throughout bursts of high-intensity sets.

WHAT IS IT GOOD FOR?

Whether 15, 30 or 45 minutes long, each session offers a burst of high-intensity cardio moves, which are ideal for raising your heart rate to a fat burning zone. However, the use of the Speedflex machines which are based on unique hydraulics also integrate resistance training into each workout. This mixture of cardio and resistance training offers the best combination to burn calories and tone and strengthen muscles in a short session.

When incorporated into a healthy lifestyle, regular sessions can also help to improve heart health, decrease blood pressure and levels of visceral fat (the fat that can lead to serious health problems) and ultimately leads to healthy and sustained weight loss.

DIFFICULTY LEVEL

Due to the nature of the session and the Speedflex machines functioning on the effort level of the individual, the session is targeted to all fitness levels and is suitable for beginners.

THE WORKOUT

Sessions use a mixture of bodyweight and weighted exercises to provide a well-rounded, full-body workout to tone and strengthen, often incorporating tabata-style training (high-intensity exercises in a specific 20-seconds on, 10-seconds of rest interval style) which pushes individuals to their full potential and raises the heart rate rapidly within each set.

While the following 10-minute HIIT workout will not have the exact same effect as using the Speedflex machine – due to the hydraulics removing the eccentric load to the workout, causing little to no delayed onset muscle soreness (DOMS) – the goal is the same: combining HIIT and resistance work for a short and efficient workout.

1. Squats – 10 reps

2. Plank – 1 minute. This exercise strengthens the obliques and transverse abdominis, as well as your shoulder and back muscles.

3. Mountain climbers – 1 minute

4. Power cleans – using a power bag or a Speedflex machine will not only improve your strength but will massively help to improve power output.

5. Bent over rows with 5kg dumbbell – 8-12 reps

6. Push ups – 20 reps

7. Burpees – 20 reps. To incorporate both cardio and bodyweight training. And yes, a lot of sweat.

Repeat the circuit twice for an exhilarating gut-buster that will only give you the right kind of pain the next morning.

Find out more at www.speedflex.com



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