Royce
01-10-2009, 11:54 PM
"High stepping" Update.
A few months ago, I wrote about “high stepping” a method of using DVR resistance to increase one’s endurance. I have recently discovered that “high stepping” works extremely well as a means to eliminate general stiffness in the legs of trainees of all ages. But it has been especially useful to some older students who have a hard time motivating themselves.
Pain and soreness can dampen anyone’s ambition to train hard. And a couple of my students had so much discomfort that they were about to quit training. “High stepping” has largely eliminated their discomfort.
And the full range of motion associated with “high stepping” provides the kind of exercise normally associated with a deep squat.
Yet another benefit has been to increase the flexibility in the legs of practitioners.
I hope those of you here at Greg’s forum will give “high stepping” a try and post about your results.
Anyway, here is the original post about “high stepping.”
------------------------------------------------------------------------------------------------------------------------------------------------------------------------
As most of you know, I’m an enthusiastic advocate of HIT—high intensity training—and, in the minds of most people, that style is usually not considered to be synonymous with endurance training.
But what about those who desire to do some endurance training? It goes with out saying that some of you are very talented runners and turn to running for endurance training; others skip rope, swim, etc.
I’m not convinced that endurance training is necessary to gain and maintain good health and I have expressed that feeling in the past. I do, however, subscribe to the notion that a half hour of brisk walking per night is an outstanding practice that combines nicely with HIT.
Nonetheless, walking isn’t everyone’s proverbial “cup of tea.” Although I really enjoy getting out and walking, bad weather can be an obstacle. I mean who likes tromping on sloppy streets? I’m talking about the way things are when the snow on the street has nearly melted and cars are spraying off their tires a disgusting slop consisting of slushy snow mixed with black grit and grime? Ugh.
Frankly, any street with a lot of car and truck traffic, regardless of the weather, is less than idyllic to me. Anyway, it’s nice to have substitutes for walking and/or running.
As I mentioned, swimming can be good, but not everyone has access to a pool. A jump rope routine can be very good, and for a time, I really got into skipping rope. Sadly, a lot of people have sore knees that won’t tolerate much jumping of any sort.
Tread mills and “Stairmaster” exercises can work, but they are costly and take up a lot of space. So for those who want or need endurance because of our participation in various sports, what’s a good way to attain it? One such way is to start a “high stepping” program with VRT/DVR resistance.
So how is this done? It’s simple yet effective. You start taking high, long steps while applying anywhere from 25% to 40% of maximum tension. Move around an area-- even a small room will do-- for five full minutes. Draw your knees up high with each step. Some folks may not make a full minute. You have to give the process some time in order to judge just how hard you want to tense your muscles. And here is a word of warning: you can end up with some very sore muscles, so go slowly. Want to try an additional five minutes? Sure be my guest.
If done correctly, “high stepping” becomes high intensity training in its own right—a bit like sprinting.
And do keep in mind that you are to be applying tension in both directions. I usually don’t suggest that, but for this exercise that is the plan. If you want to make the exercise even more interesting, practice throwing punches with VRT/DVR resistance as you make your way across the room.
I suggest doing “high stepping” as a substitute for walking on your “off days.” This can be a very demanding exercise if you choose to make it so. Really, it is all a question of how hard you choose to tense your muscles.
So give it a try, troops! Let me know how you do.
A few months ago, I wrote about “high stepping” a method of using DVR resistance to increase one’s endurance. I have recently discovered that “high stepping” works extremely well as a means to eliminate general stiffness in the legs of trainees of all ages. But it has been especially useful to some older students who have a hard time motivating themselves.
Pain and soreness can dampen anyone’s ambition to train hard. And a couple of my students had so much discomfort that they were about to quit training. “High stepping” has largely eliminated their discomfort.
And the full range of motion associated with “high stepping” provides the kind of exercise normally associated with a deep squat.
Yet another benefit has been to increase the flexibility in the legs of practitioners.
I hope those of you here at Greg’s forum will give “high stepping” a try and post about your results.
Anyway, here is the original post about “high stepping.”
------------------------------------------------------------------------------------------------------------------------------------------------------------------------
As most of you know, I’m an enthusiastic advocate of HIT—high intensity training—and, in the minds of most people, that style is usually not considered to be synonymous with endurance training.
But what about those who desire to do some endurance training? It goes with out saying that some of you are very talented runners and turn to running for endurance training; others skip rope, swim, etc.
I’m not convinced that endurance training is necessary to gain and maintain good health and I have expressed that feeling in the past. I do, however, subscribe to the notion that a half hour of brisk walking per night is an outstanding practice that combines nicely with HIT.
Nonetheless, walking isn’t everyone’s proverbial “cup of tea.” Although I really enjoy getting out and walking, bad weather can be an obstacle. I mean who likes tromping on sloppy streets? I’m talking about the way things are when the snow on the street has nearly melted and cars are spraying off their tires a disgusting slop consisting of slushy snow mixed with black grit and grime? Ugh.
Frankly, any street with a lot of car and truck traffic, regardless of the weather, is less than idyllic to me. Anyway, it’s nice to have substitutes for walking and/or running.
As I mentioned, swimming can be good, but not everyone has access to a pool. A jump rope routine can be very good, and for a time, I really got into skipping rope. Sadly, a lot of people have sore knees that won’t tolerate much jumping of any sort.
Tread mills and “Stairmaster” exercises can work, but they are costly and take up a lot of space. So for those who want or need endurance because of our participation in various sports, what’s a good way to attain it? One such way is to start a “high stepping” program with VRT/DVR resistance.
So how is this done? It’s simple yet effective. You start taking high, long steps while applying anywhere from 25% to 40% of maximum tension. Move around an area-- even a small room will do-- for five full minutes. Draw your knees up high with each step. Some folks may not make a full minute. You have to give the process some time in order to judge just how hard you want to tense your muscles. And here is a word of warning: you can end up with some very sore muscles, so go slowly. Want to try an additional five minutes? Sure be my guest.
If done correctly, “high stepping” becomes high intensity training in its own right—a bit like sprinting.
And do keep in mind that you are to be applying tension in both directions. I usually don’t suggest that, but for this exercise that is the plan. If you want to make the exercise even more interesting, practice throwing punches with VRT/DVR resistance as you make your way across the room.
I suggest doing “high stepping” as a substitute for walking on your “off days.” This can be a very demanding exercise if you choose to make it so. Really, it is all a question of how hard you choose to tense your muscles.
So give it a try, troops! Let me know how you do.