(This is part of a series, click here for Part 1 on Gym Etiquette)
The Gym has two major options…
1. Cardiovascular exercises
2. Strength training exercises
It doesn’t have to be one or the other: Interval Training can achieve both.
You can combine strength training and cardiovascular training by doing interval training. Intervals include a period of high intensity followed by a short period of rest/recovery, then straight back into high intensity.
Examples of interval training
1. Treadmill: Put treadmill on 15% incline, then walk 3-3.5 miles per hour for 90 seconds. I promise your calves, legs, and butt will be feeling the burn. After 90 seconds, bring the treadmill back down to 0% incline, walk for 60 seconds, then repeat. ADVANCED: Do sprint intervals, at 10% incline and 10 miles per hour for 60 seconds.
Workouts can be fun!!
2. Dumbbell Squats: Find an area to do dummbell squats. Choose a weight that you can do 30 reps with. Now start the clock and don’t stop doing reps until 60 seconds are complete. Rest for 60 seconds, then do 60 seconds of squatting again.
This is especially powerful for people who are limited by time
You can burn some major calories and improve cardiovascular and muscular strength in 30 minutes or less.
Ahh… Rio! If one were to make a list of the most beautiful cities on the planet, Rio de Janeiro would deservedly be on it. With the upcoming World Cup and 2016 Olympics, Brazil’s most famous tourist city will be host to many foreigners — perhaps you!
Lagoons, beaches, picturesque islands… and Brazilians themselves await!
I write this post for all fitness enthusiasts who plan on visiting Rio that YES you can stay fit. Heck, you can even down a few caipirinhas before going out to Samba with the locals.
What you will drink in Rio: Caipirinha = sugar cane alcohol, refined sugar, and crushed lime.
How to Work Out on your Rio de Janeiro Vacation:
Step 1: Go to any beach or park
Step 2: Work out
Almost every single park I visited, there was at the very least a set of pull up bars. However, there are workout stations that line the beaches for dips, pull ups, and all sorts of calisthenic exercises. It’s also completely socially acceptable to workout in your speedo (or “Sunga” as it is more proudly known in Brazil).
Typical Rio Workout Station, just one of many.
Can’t live without Bench Press? No problem!
Tourists and locals alike visit an outdoor gym located in between Copacabana and Ipanema beaches. The location is just above the surfer’s beach, known as Praia do Arpoador. Here, you will find the famous “Caveman Weights” that will totally pump you up (even in 90 degree heat!)
Yours truly performing the Cement Barbell Bench Press exercise.
I Already Know your Next Concern… WHAT ABOUT A POST WORKOUT MEAL?
Please, please don’t underestimate me. I got you covered. All you have to do is walk two blocks from the beach and visit any of the thousands of Juice Bars in Rio. In fact, Brazilians are known for their beautiful skin which is in part due to consuming Acai Bowls on the regular. As you may know, the Acai berry originates from the Amazon and is considered SUPER antioxidant. The purple berry will protect your skin and help recover your muscles.
Don’t speak Portugeuse? Just say… “Grande Acai con Granola, obrigado!!” (or “obrigada” if you are female!)
It doesn’t matter what kind of squat you do, because there are so many variations that work. (Bulgarian split squat, pistol squats, skater squats, back squats, front squats, full squats, sissy squats, you name it!!)
Hey andre, i’ve been following your blogs for a long time now, honestly I want to get fit and all the health benefits of nutrition and exercising. But sadly I’m one of those people who has been inconsistent, but I made it a mission that this time onward I would stay consistent.
My regular work out right now (for 4 weeks), is doing P90X strength workout videos 3 times a week (every other day) with pull up bars, dumbbell up to 20 lb. And I would jog on the days I don’t work out. Even trying to keep my consistency, I still miss a work out or not jog on days i should during the week.
Getting started is easy… sticking with it isn’t.
We’ve all been there. We felt that we needed a change in our lives and for a week we do a really good job at it. But then slowly our bad habits start kicking in again and then we end up losing all that progress we made.
You need (the right kind) of Motivation.
Motivation can be described as the reason you do something and inspiration is the stimulation that compels you to become motivated.
Inspiration is motivational.
So the best way to get motivated is to focus on that which inspires you.
I am inspired by people who take it to the next level. Each video below demonstrates strength, discipline, and using goals for advancement.
You will notice that each competition is part of a greater movement relating to human ability. For example, whereas gymnastics and calisthenics are art forms which requires mastery over one’s body, strongman and powerlifting are more about brute strength over heavy objects. And in bodybuilding, you train only for aesthetics and appearance, but in crossfit you train in order to complete exercises against the clock.
I believe that anyone interested in a healthy, balanced lifestyle can gain value from every physical discipline. When you feel inspired by another person or a way of movement, consider the type of effort and training required for that person to get to such a point of accomplishment.
1. POWERLIFTING
2. STRONGMAN
3. BODYBUILDING
4. OLYMPIC WEIGHTLIFTING
5. FREE RUNNING
6. GYMNASTICS
7. CROSSFIT
8. CALISTHENICS
GOAL SETTING
Have clear goals: it is the #1 form of empowerment.
The Fun is in the Training itself.
Eventually you realize that getting a six pack abs for the sake of having six pack abs is unsatisfying and boring.
However, when you are able to look forward to the time you spend training, you know you’ve reached a good spot in your goal setting. You should have fun while lifting weights and exercising… and if you’re not having fun, then you’re not doing it right.
Focus on realistic goals. Then set mini-goals, and then set mini-mini-mini goals. For example, a very minor goal might be “I will eat 1 cup of broccoli today” and that’s all you focus on. At the very moment that you consume 1 cup of broccoli, you will have attained a level of success, which will lead to greater levels of success. It will open the doors for whatever you want to achieve in your fitness goals.
When you are inspired, You become inspirational.
I know it because I see it.
People who glow of inspiration are the very people who inspire others, without even trying. The reason I blog is because you inspire me. I am dedicated because my gut feeling has me moving forward more days than not. I hope that you find the inspiration that has meaning for you, and to GO WITH IT!
Dre Fitness 