Hi, Intensity

Let's get to know high-intensity training a little bit better. Blanche and Esther define different types of high-intensity training for this episode, address factors to remember when preparing for high-intensity workouts, and give a few pro-tips before you start sweating.

02:08 Definitions of what energy systems are used in high-intensity workouts
03:54 The aerobic energy system: moving your body for 180 + seconds
04:36 The fast glycolysis energy system: moving your body for 60 -180 seconds
05:08 The fast glycolysis lactate energy system: moving your body so intensely that you can only do it for 15-30 seconds
05:38 Anaerobic energy system:  moving your body so intensely that you can only do it for 5-10 seconds
07:00 Identify which movements to target in your high-intensity workout
09:05 What is circuit training?
10:32 Types of circuit training: Metcon and AMRAP
12:21 What is sprinting?
12:56 What is your body doing in sprinting?
15:41 What is HIIT?
15:59 What is your body doing in HIIT?
16:56 More high-intensity is not better, better is better
17:47 Pacing is key for high-intensity training
18:24 Tailor your high-intensity to you and you alone
18:52 Workouts will be different for each person
18:57 Workouts will be different for each season
20:01 High-intensity training is not sustainable as your only workout
21:50 Pro tip #1: Get your movements ready ahead of time if you need to sub out
22:34 Pro tip #2: Hydration is everything

Get Moving:
23:33 Let's sprint with Esther this week!
Esther favorite way to warm up or cooldown right now is the Rooted Strength Progressive Mobility Program which you can download here 

Related Episodes:
Episode 12: Workout 101: How to plan a workout
Episode 49: How to "listen to your body"