Occasionally I get asked about rest periods, especially in some of the workouts that don’t spell them out (which is most of them). What kind of Functional Fitness program would it be if we didn’t have rest periods!
A large percentage of Kemme Fitness workouts have multiple circuits. An obvious place to rest would be at the end of the circuit, or each round if the circuit calls for more than 1 round. However, what to do if the circuit is too long or if it is a list type format (meaning that it is all one long list of exercises)?
Here is where you need to think back to the 4th dimension of Functional Fitness – HIIT.
HIIT is an acronym for High Intensity Interval Training. Not all of Kemme Fitness workouts are in this format, but it is something we utilize frequently. Without going into all the research, know that if you perform exercises with intensity for short periods and then rest (an interval), the research says you will lose more fat and calories. If you subscribe to Tabata et al’s research, the Tabata Interval is a type of HIIT and claims to enhance both aerobic and anaerobic capacity. This website (here) explains it pretty well.
Long story short, working out more intensely, but resting as needed, will get you better results (that is if by “results” you mean that you become a super ninja samurai hero, which is what will happen if you listen to me).
Now when I rest, I am often in the fetal position sucking my thumb. My wife, well she looks all graceful like the lady in the top photo, so people are chosing to train under her more and more. I don’t blame them.
Back to my tip on how to find rest periods. A great tip is to group together 2 to 4 exercises in a row. Hit ’em hard – really hard. Then catch your breath until you are ready to hit the next set (nice play on words here: “hit” and “HIIT”). This grouping of exercises technique is a great way to move into the HIIT/Tabata Protocol zone (remember…super hero time). This is also a way to fight the mental game involved with working out. You are taking a long chore (a list of exercises such as the one in this workout) and breaking it up into smaller, more managable parts. This is the same common sense the military uses, get out of debt plans use, etc.
The final tip deals with the length of rest periods. My answer to that is…wait for it…wait for it…take as long as you need. Seriously though, that is my tip. Do not worry about how long you need to take to get rested to go back at it. This ability of muscles to recover from short bursts of energy (anaerobic capacity) will improve very quickly, so don’t stress about it. Take as long as you need.