I still remember the P90X/Insanity thread that GMENGianni started awhile back that had some great discussions regarding different kinds of workouts. But unlike Gianni, I'm not peddling anything...;)
As my two kids take up a large portion of my time when I get home from work, I've focused on shorter, more intense workouts to remain in shape for my Physical Fitness Test and Combat Fitness Test for the Corps. I've also found that I've lost interest in the traditional lifting that I used to do before my kids were born (they just seem so boring to me now). So these days, I mainly do Crossfit-like high intensity circuit training with moderate weights (unless they are deadlifts, bench, squats...then I'll go up in weights).
So anyone have any good workout routines that you can share that fit the criteria of:
1) About 30 minutes (maybe up to 40 minutes)
2) Full body workout (hopefully with weights)
3) Hits cardio
4) Varied enough not to be boring
First off, the name really isn't accurate as it doesn't necessarily simulate high altitude conditions as much as it makes breathing a bit more labor intensive. It's a lot like what we used to do in the Corps when doing physical training while wearing a gas mask, which forced your diaghram to work harder to bring in and expel air from the mask. While I see definitely benefits of using it, it's not really like training up in the mountains. It's more about training the diaghram and breath control. If you get into a good breathing rhythm, it's not bad. If you don't, it can cause you to panic a little and hyperventilate.
As far as using it to work out, there are six levels of setting. The default is Level 3, which they say is 9000 feet. Each level is equal to 3000 feet. I left it at Level 3. Lifting weights and doing light calisthenics with it at that level isn't bad, but doing hard calisthenics may be a bit too much for a beginner. If I do 20 burpees with it on, I have to immediately take it off after I'm done as it's just too hard to catch my breath to recover. I have run with it on, but you may want to drop it down a level or two if you are going for longer runs at even moderate pace.
I've ran several 400 meter sprints with it at Level 3, and I felt like I was going to pass out, which caused me to panic a little and take off the mask immediately after each interval. 400 meters at 7:00 pace was hard but ok. 400 meters at 6:20 pace was murder. And I wore it for one set of my sled pull and farmer carry run yesterday, and I realized that I made a terrible mistake.
They suggest that you wear it around the house a bit to get used to it, but I haven't done so much since I don't want to scare my two kids.
Let me know if you have anymore questions.
Thanks RC! That is very helpful. Intervals seem to be good with it from what you say but let me ask you this. Would you be able to do a slower end run for 3-7 miles with it on or would it be too much? I tend to do my longest runs of the week on the weekends and my schedule calls for them to be the slowest of my runs. I wouldn't wear it for those but am wondering if I would be ok to wear it for my shorter higher intensity ones.
awesome. thanks for the info
For about six months, as I focussed on the kids.
All I have to show for it personally is a protrudance of very, jiggly and loose fat sticking out right around and under my belly button, a gimpy walk, fucked up digestive system, all around lowered muscle mass and reduced mental clarity.
I tell the kids, 'remember last year, when daddy was doing labor work and not eating? well, beneath the very, very, very cute and somewhat jiggly mass, there is The Coiled Steel of Power'
"whatever"
'that said', the son just completed a serious wilderness training thing (included some bouldering - Ronnie, you might like that, but no, he is not special opps material, at all, so back off on that, the daughter? hells yes, she could do it, and watch out) which is cool for an aspy, so there is that, and I have just started them both in some summer tutoring, so, yeah.
Insanity Pure Cardio Tues and Fri - Forgot how kickass this workout is
Wed and Saturday rest
Sunday light cardio (No more than 70% max heart rate). Basically recumbent bike watching the tube... lol