Insanity Workout Dvd Uk
Gordon Neal
Insanity by Beachbody is a total body workout app that requires no gym or equipment. You exercise right at home, using your own body weight for resistance. The program is based on a fitness method called "max interval training." In traditional interval training, you exercise at a very intense pace for a short period of time, and then rest for longer periods in between. The idea is to increase your aerobic fitness level while burning fat.
Max interval training has you work as hard as you can for 3-minute intervals, with 30-second periods of rest in between. According to the Insanity web site, exercising at this extreme intensity level will help you burn up to 1,000 calories an hour.
There are 10 workouts in the Insanity program. Each routine takes between 30 and 60 minutes to complete, and you do them a grueling 6 days a week. Over the 60-day program, you change your workout schedule on a weekly basis.
Before starting the second month, you do a week of recovery that includes a daily core cardio and balance routine. Although you will still sweat, this workout is less intense than those in the first four weeks. The idea is to prep your body for the even more extreme second month ahead.
This is an extreme fitness program that requires you to work out at a very high intensity level with little rest in between. Even if you're already in good shape, it might be hard for you to keep up when you first get started.
Good for beginners? No. Insanity by Beachbody workouts are highly intense. They're designed for people who are already in good shape and are willing to work hard to get into even better shape. If you haven't been exercising, this program isn't a quick fix.
It's not for the fitness newbie. With high intensity comes greater risk of injury. To avoid injury, you will have to know the correct form and technique for each move. You really need to know what you're doing and listen to your body.
It is very intense, so be ready to give it your all when you are ready to take the plunge. Working out at that level means results in much less time. The rewards will be some serious cardio along with calorie burning and muscle sculpting.
But you have to be in great shape already to tackle this high-powered workout. Do not attempt Insanity if you have heart disease or any heart disease risk factors unless your doctor says you can. There are more moderate workouts that can help you reach your fitness goals.
Insanity by Beachbody is not for you if you have back or knee pain or arthritis. Instead, choose a program that is more joint-friendly. This high intensity/high-impact approach to fitness is very challenging and not for you if you have any physical limitations.
If you are pregnant, this is not the time to start Insanity workouts. If you are in top form, and your doctor approves, then you might be able to continue with Insanity by Beachbody for a time if it is already a part of your fitness routine.
There are nine INSANITY workouts in the program, and each will take you 30
to 60 minutes to complete. The workouts are a pre-programmed sequence of
3- to 5-minute high-intensity sessions with short recovery breaks in between.
High-intensity interval training helps grow the fast-twitch muscle fibers that are typical of power athletes like sprinters. Our nutrition guide and eating plan provide strategies to ensure you eat well and maintain the muscle mass gained through exercise.
The health benefits from INSANITY are incredible: more energy, better brain function, less stress, and better heart health. Heart disease is one of the most significant risk factors as we age, so improving your cardiovascular health will help you live a happier, healthier life.
This guide will help match your nutrition needs and caloric intake to the demands of the program. Fuel your body and optimize your eating habits for total success. This nutrition guide helps set you up for success that enables you to get maximum benefits
from the program.
Essentially Zumba on steroids, Insanity fuses callisthenics (bodyweight exercises) with martial arts and plyometric work (jump variations) to make a series of short, high-intensity workouts. And its creator, Shaun T, claims it, "Turns old-school interval training on its head."
How so? He told us, "You work flat out in 3 to 5-minute blocks, and take breaks only long enough to gulp some air and get right back to work. It's called Max Interval Training, because it keeps your body working at maximum capacity through your entire workout.
A slick, well-marketed pitch, but does it work? We completed the Insanity workout below, which you can also try at home, then performed a strength and conditioning autopsy to see if there's any truth behind their claims of melted man boobs, solid six-packs and the general consensus that it's the greatest creation in sports nutrition and exercise conditioning since the invention of the dumbbell (ancient Greece, if you're wondering).
The Insanity Workout is good, but not as great as their marketing literature would have you believe. In 1991 the National Strength and Conditioning Journal stated, "Is there a single, perfect workout? A workout with the best weight training, plyometric, flexibility and endurance exercises? A workout with the precise number of sets and repetitions? A workout that tells the athlete exactly how much weight to use? The answer is "No".
Basically, there is no perfect workout plan. Of course the company behind the Insanity creation, the Beachbody Corporation, would beg to differ. With glowing testimonials and equally as impressive transformation stories, they claim it's, "Everything you need to get in the best shape of your life". But research shows the use of the word, "Everything" might be a stretch. Here's why.
On the Insanity website it's written, "Plyometrics for insane legs and glutes." Let's unravel this. Plyometric training can trace its origins back to the old Soviet Union during the Fifties. A time when the Soviet's athletic endeavours were considered by many to be at the cutting-edge of strength and conditioning.
American coaches noticed that, prior to a competition, Soviet athletes were performing jumping-based drills. This seemed odd and was completely different to traditional static stretching. This was thanks to pioneering strength coach, Dr. Yuri Verkhoshansky, and a training protocol he called the, "Depth Jump."
Verkhoshansky would have athletes drop off a box, land on the floor - whilst absorbing the shock - only to then instantly jump as high as they possibly could. Later labelled, "Shock Training" in reference to the body's ability to absorb the shock/impact, it was believed one short-term adaptation to the "Depth Jump" was a higher vertical jump compared to a static jump. Research would later reveal this was because Verkhoshansky was able to play around with the elasticity of the muscles and tendons by positively manipulating the body's stretch-shortening cycle.
Essentially, this is where the muscles contract eccentrically (the muscles lengthen) which is followed by an immediate concentric contraction (the muscles shorten). This - based on research from the School of Kinesiology at the University of Zagreb in Croatia - has been shown to improve the concentric phase resulting in increased force production and output. This explains why during a, "Depth Jump" athletes were able to jump higher. They effectively used the 'elastic energy' built-up during the eccentric phase (when landing) to then use during the concentric phase (the jump itself).
But rarely did Dr. Yuri Verkhoshansky advocate using plyometric training as part of a circuit when the athlete was fatigued. This would be counterproductive to the sole objective to this form of training - to condition the body to produce greater power by training the muscles to contract more quickly and forcefully from an actively pre-stretched position.
Yes and no. But make no mistake - it's just High Intensity Interval Training and your body doesn't know the difference between a H.I.I.T workout on the treadmill and a heavily advertised Insanity DVD. Physiologically the result is the same. Working hard at a high intensity for short periods of time (between 30 to 80 seconds) followed by a period of low intensity training or complete rest (40 to 120 seconds) which you repeat (between 15 to 30 minutes) has been found by researchers from Laval University in Canada, to burn more fat compared to traditional cardio.
It's also a practical training protocol if you have no equipment or are short on time. But don't be fooled by the marketing. Your body must be continually subjected to a range of stimuli to consistently improve.
Jane Chertoff is a full-time freelancer who writes about health, fitness, nutrition, home decor, and beauty. Her work has appeared on Self, Yahoo Health, SheKnows, Romper, Greatist, Realtor.com, and more. She enjoys running, yoga, dogs, and travel. Follow her on Twitter and Instagram.
Dr. Grant Tinsley is a tenured associate professor at Texas Tech University and the director of the Energy Balance & Body Composition Laboratory. He has published more than 75 peer-reviewed journal articles in intermittent fasting, body composition assessment, and sports nutrition. He is also a certified strength and conditioning specialist and a certified sports nutritionist.
The Insanity workout is an advanced exercise program. It involves bodyweight exercises and high-intensity interval training. Insanity workouts are performed 20 to 60 minutes at a time, 6 days a week for 60 days.
Insanity workouts are produced by Beachbody and guided by fitness trainer Shaun T. These workouts are considered intense and are typically only recommended for participants who already have a baseline level of fitness.
Fitness users liked it because it was an alternate to the P90X program, which required a pullup bar, dumbbell set, resistance bands, and more. The Insanity workout, on the other hand, required no equipment. The entire program is done completely using bodyweight exercises.
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