Tag Archives: Strength Training

Strength Training Systems

Choose a system for your fitness level and goals.

Strength Training Systems. Choose a system that meets your fitness level and goals. jillconyers.com #fitness #goals #fitnesshealthhappiness #strengthtraining @jillconyers

Whether it’s running or HIIT, I have a tendency to find what I love and do that. Often.

After a long obsession with HIIT training, I’ve recently been mixing up my workouts targeting new goals of strength and muscular endurance. Not only has the variety kept me motivated to train 6 days a week, but also the quality and effectiveness of training has improved.

We know the benefits of strength training are many including improved cardiovascular efficiency, increased lean body mass, increased endurance and more.

Strength training produces physiological adaptations and a component of effective strength training is manipulating key variables to achieve optimal gains in strength and performance. To do that, specific to your goals and fitness level, depends largely on the type of strength training system used.

Don’t worry. I’m not talking about professional body building (unless that’s your goal.) I’m referring to a simple system of exercises that use dumbbells, barbells and/or body weight

Whether you’re a beginner or a body builder, pick a system that is safe, specific to you and achieving your goals.

Fitness Training Systems

Single Set Performaing one set of each exercise.

Multiple Set Performing a multiple number of sets for each exercise.

Pyramid Increasing (or decreasing) weight with each set.

Superset Performing two exercises in rapid succession with minimal rest.

Drop Sets Performing a set to failure, then removing a small percentage of weight and continuing with the set.

Circuit Training Performing a series of exercises, one after the other, with minimal rest.

Peripheral Heart Action A variation of circuit training that uses different exercises (upper and lower body) for each set through the circuit.

Split Routine A routine that trains different body parts on separate days.

Vertical Loading Performing exercises alternating body parts trained from set to set, starting with the upper extremity and moving to the lower extremity.

Horizontal Loading Performing all sets of an exercise or body part before moving on to the next exercise or body part.

This week has been 60 minute workouts with a barbell using either peripheral heart action or horizontal loading systems.

Do you vary your workouts? Do you strength train? Which of the strength training systems is closest to the type you do?

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Have an amazing Friday!

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Fitness Humor, HIIT, Legging Love

Thinking Out Loud

I’m taking a study break and chatting with friends at Running with Spoons.

A little humor, having my ass handed to me and legging love.

FITNESS HUMOR

Fitness Humor, HIIT, Legging Love jillconyers.com #thinkingoutloud

This is hilarious, especially the TRX and Barre descriptions. I saw this at Popsugar earlier this week and literally laughed out loud. I’ve been wanting to share it but not everyone gets fitness humor. The family wasn’t the least bit interested.

If Fitness Class Descriptions Were Actually Honest, This Is What They Would Say – Popsugar

HIIT WORKOUTS

Fitness Humor, HIIT, Legging Love jillconyers.com #thinkingoutloud #HIIT

HIIT workouts are humbling and kicking my butt. After this workout I was done. Exhausted.

It’s all in how much you put into it.

Start the workout with a mindset of giving it your all, don’t hold back, for 30 minutes.

There’s a satisfaction in making that commitment to a workout.

Walking upstairs was a daunting task so staying downstairs was a good idea at the moment.

LEGGING LOVE

Fitness Humor, HIIT, Legging Love jillconyers.com #thinkingoutloud #HIIT

I have stopped all catalogs coming to the house, EXCEPT Athleta.

Fitness Humor, HIIT, Legging Love jillconyers.com #thinkingoutloud #HIIT

One of my latest purchases! Love love the fit of the Chaturanga Capris. For no other reason than, this just makes me happy.

What choice will you make today? Every healthy choice matters. jillconyers.com #fitnesshealthhappiness #healthy #bestlife @jillconyers

And, last, but not least. I’ve been re-writing my mission statement and defining a purpose I’ve only recently realized. Progress, mistakes, baby steps and successes, it all matters. It all makes a difference. We learn, keep trying and moving forward with the determination to never give up.

Time to get back to studying. Have a wonderfully happy Thursday!

Did you think the fitness class descriptions were funny? Do your family and friends get fitness humor? What was the last workout that you finished and felt done with nothing else to give?

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Total Body No Excuses HIIT Workout 5

So, here’s the deal. HIIT is NO EXCUSES allowed!

For 3 weeks I’ve worked out 6 days a week with HIIT and 2 days of yoga. I don’t even have to tell you life is busy. Everyone knows that. With 30 minutes or less workouts there are NO EXCUSES to not workout. As soon as there was even the slightest bit of hesitation and the cycle of excuses started,

I DON’T HAVE TIME,
I DON’T FEEL LIKE IT,
I NEED TO STUDY…..

my mind immediately went to ONE counter argument…

IT’S ONLY 30 MINUTES!

And, literally, that has been all it takes to crush six days a week of workouts, and to reap the benefits of HIIT, torching calories, sculpting muscle and to feel amazing!

I’m trying something a little different with HIIT 5. Recovery between circuits is active core focused recovery.

Total Body HIIT Workout 5 jillconyers.com #HIIT #workout #move #fitnesshealthhappiness @jillconyers #download
DOWNLOAD TO PRINT FULL SIZETotal Body No Excuses HIIT 5

Equipment needed:
timer
dumbbells
chair or step
mat (optional)

Remember:

  • Don’t skip the warm-up or cool-down.
  • Use proper body alignment and good form.
  • Weights and intensity should be based on your fitness level.
  • Modify as needed to meet your fitness level by increasing/decreasing weights or reps.
  • Gradually increase intensity and/or repetitions based on your progress.

For this to work and to keep things fun, challenging and interesting, I use a combination of 2 total body HIIT workouts and 2 cardio HIIT workouts.

My week might look like this:

MondayTotal Body HIIT Workout
TuesdayTotal Body HIIT Workout 2
Wednesday: Cardio HIIT
ThursdayTotal Body HIIT Workout , Hot Yoga
FridayTotal Body HIIT Workout 2
Saturday: Hot Yoga, Cardio HIIT
Sunday: Rest

On Friday I’ll give you another Total Body HIIT workout to combine with Total Body HIIT 5. Add your cardio and you have 6 days of no excuses workouts.

In the mean time use any of the following workouts to cycle throughout the week:

18 Minute HIIT Workout  jillconyers.com #HIIT #workout #move #fitnesshealthhappiness @jillconyers #download18 Minute HIIT Workout 2  jillconyers.com #HIIT #workout #move #fitnesshealthhappiness @jillconyers #downloadTotal Body HIIT Workout 3  jillconyers.com #HIIT #workout #move #fitnesshealthhappiness @jillconyers #downloadTotal Body HIIT Workout 4  jillconyers.com #HIIT #workout #move #fitnesshealthhappiness @jillconyers #downloadSuper Sets Cardio and Strength jillconyers.com #HIIT #workout #move #fitnesshealthhappiness @jillconyers #download

Turn on your favorite playlist. Turn up the volume. GO!

It’s important to remember, as with any type of exercise, HIIT isn’t for everyone. It’s an incredibly effective method for improving fitness in a short time, but it’s also extremely taxing on the body. HIIT duration, intensity and rest periods should be based on your individual fitness level.

See your physician before beginning any exercise program. This web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of this or any other exercise routine set forth in this program is at the viewer’s discretion and sole risk.

What is your no excuses workout? How do you counter argue the cycle of excuses that run through your mind?

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Benefits of HIIT and a Total Body Workout

Total Body HIIT Workout 3 and the Benefits of HIIT jillconyers.com #HIIT #workout #fitness #totalbody #activeliving @jillconyers

Chances are good you’ve heard of high intensity interval training, more commonly referred to as HIIT. According to a survey conducted by The American College of Sports Medicine, it’s one of the top fitness trends for 2014. So what’s this type of training all about? What is it with HIIT?

WHAT IS HIIT?

High Intensity Interval Training (aka HIIT) alternates between high intensity exercise and short periods of rest, then repeats the sequence or circuit.

High intensity, short duration programs have been found to match or surpass results of moderate intensity, long duration workouts.

BENEFITS OF HIIT

  • Burn more calories
  • Metabolism stays high AFTER workout (EPOC)
  • Fat burning increases during and post workout
  • Complete an effective workout in less time
  • Increases power
  • Increases speed
  • Increases endurance

HIIT workouts have been shown to burn more calories than traditional workouts, especially after the workout. The post-exercise period is called “EPOC”, which stands for excess postexercise oxygen consumption. This is about a 2-hour period after exercise when  the body is using more energy to restore itself to pre-exercise levels.

Total Body HIIT Workout 3 and the Benefits of HIIT jillconyers.com #HIIT #workout #fitness #totalbody #activeliving @jillconyers

DOWNLOAD TO PRINT – Total Body HIIT Workout 3

It’s important to remember, as with any type of exercise, HIIT isn’t for everyone. It’s an incredibly effective method for improving fitness in a short time, but it’s also extremely taxing on the body. HIIT duration, intensity and rest periods should be based on your individual fitness level.

See your physician before beginning any exercise program. This web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of this or any other exercise routine set forth in this program is at the viewer’s discretion and sole risk.

Have you tried HIIT? What is your favorite type of workout? How often do you workout?

Sources: NASM, Built Lean

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Benefits of Strength Training

I’ve learned I love to strength train.

Benefits of Strength Training jillconyers.com #strength #benefitsofstrengthtraining #strong @ideafit @sweatpink @jillconyers.com

In the past, motivation to strength train has always been improved running and injury prevention or completing a challenge (hello 90 days of P90X, P90X2 and P90X3).

With a change in perspective and consistency, motivated by the fact that I’ve learned that I actually love it, strength training is no longer a chore. It’s a part of life that is welcomed and enjoyed.

MAJOR BENEFITS OF STRENGTH TRAINING

Increase metabolic rate by increasing the number of calories you burn on a daily basis.

Increasing and restoring bone density. Strength training prevents and fights osteoporosis.

Increase lean muscle mass. The more lean muscle your body has the more calories it burns.

Injury prevention. Strength training strengthens our muscles and tendons. The stronger we are the less chance of an injury.

Improve balance. Strengthening our legs and core section means an increase in overall balance, stability and coordination.

Decrease risk of coronary disease. Strength training can reduce your blood pressure and decrease your cholesterol levels.

Enhance performance in sports, exercise and life in general.

Increase strength. With consistent weight training you can expect a increase in strength so everyday activities like carrying groceries, lifting heavy objects and climbing the stairs, will become easier.

More toned appearance. Strength training adds lean muscle more effectively than any other form of exercise.

More important than strength training alone is finding a balance of cardio, resistance training and flexibility. A combination of the 3 will make you feel better than you ever thought possible and in the best shape of your life.

What workouts look like lately:

Monday: Upper Body Strength, Abs & Obliques
Tuesday: Elliptical
Wednesday: Lower Body Strength, Abs & Obliques
Thursday: Hot Yoga, Elliptical
Friday: Rest
Saturday: Hot Yoga, Total Body HIIT
Sunday: Hot Yoga, Elliptical

Start making strength training a regular part of your life with these workouts:

Do you strength train regularly? Do you strength train because you enjoy it or is it a chore?

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be the best version of YOU

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Stay connected to Jill Conyers – Fitness, Health and Happiness and get an email whenever there’s a new post.

Fitness Friday jillconyers.com #linkup #fitness #health #happiness @jillconyers

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