Friday, July 15, 2011

Livestrong article about Interval training

Good exercises for PCOS, Interval training. This is not something I know a lot about, so here is what I'm finding.   

 

10 Minute Interval Exercises

Dynamic Stretching

Due to the high amount of movement you are going to experience with an interval workout, perform dynamic stretches beforehand. This will help prevent muscle injuries, according to Sports Fitness Advisor. Dynamic stretches are performed in motion, unlike static stretches which are held. Perform stretches like deep knee bends, leg swings, lateral lunges, arm crossovers, trunk twists and high knees. This does not count toward your 10 minutes.

Squat Thrusts

Squat thrusts work the lower and upper body simultaneously. To begin, stand with your feet about hip-width apart and arms at your sides. Lower yourself into a deep squat and place your hands on the floor. Quickly kick your legs back behind your body and form a straight back by tightening your abs. Hop your feet back forward, stand back up and repeat. You can make this exercise more challenging by adding a couple variations. When you kick your legs backward, go right into a push-up. Then kick your feet forward and rise back up. To increase the challenge even more, hold dumbbells in your hands. Place them on the floor when you lower your body and raise them above your head when you stand up.

Mountain Climbers

Mountain climbers work the abs, glutes, thighs and arms from a face-down position. They also cause a fast rise in heart rate. To start, position your body on the floor as if you were on a track and about to do a sprint race. Your hands should be spaced about shoulder-width apart with one foot forward, one foot backward. Keep your arms fully extended and quickly shift your foot position by hopping into the air. Alternate back and forth in a fast, but controlled motion. While you are exchanging your foot position, keep your hips as low as possible.

Prisoner Squats with Twists

Prisoner squats with twists work the legs, glutes and abs from a standing position. Begin by interlacing your fingers behind your head and spacing your feet about shoulder-width apart. Keeping your back straight, lower yourself into a squat until your thighs parallel the floor. Steadily rise back up and twist your torso to your right side as far as possible. Twist back to center, lower yourself back down and repeat to your left side. Alternate back and forth with each repetition.

Crunch Sit-ups

Crunch sit-ups specifically target the upper and lower abs, and they are performed from a face-up position. To begin, raise your shoulders and legs from the floor so you are balancing on your butt and lower back. Steadily move your torso forward as you pull your knees into your chest. Hold for a second, then move back to the starting point. Alternate back and forth in a steady motion. You can either place your arms at your sides or cross them on your chest.

Alternating Arm and Leg Raises

Alternating arm and leg raises work the glutes, hamstrings, shoulders, back and abs all at once. To start, get onto all fours with your knees straight down from your hips and hands straight down from your shoulders. Steadily raise your right arm in front of your body as you extend your left leg behind your body. You should form a straight line from your hand to your foot at this point. Hold for second, lower your arm and leg and repeat with your other side. Steadily alternate back and forth.

Timing

When doing your workout, have a clock nearby for quick reference. Perform each exercise for 30 seconds, and take 30-second rest breaks in between. Once you have finished the series, take another 30-second rest and repeat the sequence one more time.

About this Author

Kevin Rail has worked in the fitness industry since 2001 and has been writing since 2004. He has professional experience as a certified personal trainer, wellness coach, motivational engineer and freelance fitness writer. He currently writes a monthly column for Ron Jones High-Performance Health. Rail has a bachelor's degree in sports management: fitness and wellness from California University of Pennsylvania.
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