Insanity workout, as I already shared, runs over 9 weeks. Each week has six workout days and one rest day. Of the six workout days, one day is reserved for what is called a "recovery' workout - which as the names suggests is to give some reprieve to muscles through stretching.
In the first 4 weeks, there are 3 workouts that get repeated in a predetermined order (Insanity Workout Schedule) - Plyometric Cardio, Cardio Power & Resistance and Pure Cardio. Week 5 is a rest week where you do Core Cardio & Balance for all 6 days. Weeks 6-9 are similar to Weeks 1-4 except that workouts are much longer - again 3 workouts (Max Interval Plyo, Max Cardio Conditioning and Max Interval Circuit) are repeated with a recovery workout done once a week and one rest day.
If you google, you will find various reviews of the workout, so instead of boring you with what is already out there on the internet, I would like to share my learnings from this program:
In the first 4 weeks, there are 3 workouts that get repeated in a predetermined order (Insanity Workout Schedule) - Plyometric Cardio, Cardio Power & Resistance and Pure Cardio. Week 5 is a rest week where you do Core Cardio & Balance for all 6 days. Weeks 6-9 are similar to Weeks 1-4 except that workouts are much longer - again 3 workouts (Max Interval Plyo, Max Cardio Conditioning and Max Interval Circuit) are repeated with a recovery workout done once a week and one rest day.
If you google, you will find various reviews of the workout, so instead of boring you with what is already out there on the internet, I would like to share my learnings from this program:
- The workouts have lots of jumping/ plyometrics, so you should have good pair of shoes with ample cushioning. In addition, its advisable to do it on wooden flooring or invest in protection mats. I bought 6 interlocking protection mat tiles of 2'*2' after my knees and ankles started to hurt couple of weeks into the program. 6 tiles give you a total area of 6'*4' and this is enough for the workout. In addition to protecting your joints, these mats also come handy when doing push ups and various other plank exercises during the workout.
- Most people say that a tough workout is more of a mental push than physical push. I would normally agree with those folks but I found that the best thing while doing any of the Insanity workouts is to not think at all and tell yourself to hang in there till the next 30 second break. Till date when I do any of these workouts, I just think of the upcoming break and make it through the 2-3 minutes high intensity interval.
- Its imperative that you do NOT pause the video. Take a short 5-10 second break during the high intensity interval if needed but if you pause the workout, chances are you won't press play again - yes the workouts are really tough!!!
- Hydrate - you would sweat like you have never done before in life. So keep a litre of water handy. You would get to consume it in 30 second rest breaks. I still need two towels - one to wipe myself and one to wipe the floor!
- Ventilation - do not attempt the workouts in rooms that aren't ventilated properly. I have heard of people who almost fainted as the body couldn't cool down due to lack of air circulation. If you live in humid environment, it wouldn't hurt to do it with air-conditioning on.
- Do not attempt these workouts on a full stomach, you will definitely throw up! It's ok to have a light bite for an energy boost but not a real meal. I always did the workout on empty stomach though.
- On rest days, do not be bed-ridden whole day - the idea is to take it easy but not to vegetate. Go for a slow walk, a leisurely swim or do gentle yoga. If you don't do anything on the rest day, next day your muscles will be quite stiff.
In the next post I will share the structure of 6 key workouts of the program and how to get through each one.
No comments:
Post a Comment