Skimble’s Free Workout of the Week: Pump It Up! (by Trainer Dena L.)

Try this upper and lower body workout! You can use a resistance band or a Gavitron machine for assisted chin-ups and muscle ups. Happy Holidays everyone!

Don’t forget to thank Skimble Trainer Dena L. for this awesome workout by giving it a like 👍

Workout Trainer by Skimble: Free Workout of the Week: Pump It Up! by Dena LauerDo you have a fitness resolution? Make progress towards achieving your goals with Skimble’s top fitness apps and supportive community. If you’re new to Skimble, our Workout of the Week challenges offer you fresh ways to be fit. Download Workout Trainer on your Android & Apple devices and do your first workout! Remember, if you want to stay up-to-date with our Workout of the Week challenges, be sure to have your Workout Trainer notifications turned ON in the app!

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Skimble’s Pro Workout of the Week: Heart Healthy Legs

This 30-minute lower body workout is comprised of a warm-up round, followed by four different two-set circuits. As your time increases, so will your heart rate. You won’t need any equipment for this great leg day routine.

Workout Trainer by Skimble: Pro Workout of the Week: Heart Healthy LegsDo you have a fitness resolution? Make progress towards achieving your goals with Skimble’s top fitness apps and supportive community. If you’re new to Skimble, our Workout of the Week challenges offer you fresh ways to be fit. Download Workout Trainer on your Android & Apple devices and do your first workout! Remember, if you want to stay up-to-date with our Workout of the Week challenges, be sure to have your Workout Trainer notifications turned ON in the app!

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Heart Rate Data in Workout Trainer: Compare & Analyze your Performance

Workout Trainer by Skimble: Heart Rate Feedback: Compare and Analyze

Get the most out of each workout by incorporating heart rate data into your training. Workout Trainer PRO+ members now have even more heart rate insights to help them optimize their athletic performance.

Compare & Analyze Heart Rate

This new feature helps members and trainers alike review their performance, and their clients’ performance, against past workouts. This will help measure progress over time, all the way down to the exercise level.

Workout Trainer by Skimble: Heart Rate Data OverviewMore specifically, you can select two different workouts you’ve completed and compare key metrics such as your overall BPM and HR zones, as well as exercise-specific BPM and HR zones. Get in the fat-burning zone when embarking on a new weight loss journey, or train to lower your resting heart rate during rest periods to progress in your athletic endeavors. Whatever your personal goal may be, monitoring your heart rate whilst exercising will help you see and feel the results faster.

Insight at this level can help inform you that you may want to tweak your workout to bump up the intensity as you make progress, perhaps adjusting weights or reps, and maybe swapping in a more challenging (or easier) version of an exercise.

Workout Trainer by Skimble: Compare and Analyze Heart Rate DataWe establish your HR Zones based on your Max Heart Rate, which is calculated based on your weight and heart rate over the course of each workout. The weight we use is the one you have added to Workout Trainer or shared through a health aggregator app like Apple Health, Google Fit, and Samsung Health.

Warm Up = 0-59% of HR Max

Fat Burn = 60-69% of HR Max

Vigorous = 70-79% of HR Max

VO2 Max is 80-100% of HR Max

You may want to target certain zones as you repeat workouts to hit your performance targets.

All-Time Heart Rate Stats

Workout Trainer by Skimble: Compare and Analyze Heart Rate DataOn top of being able to see how you are doing against past workouts, Workout Trainer now offers overall All-Time HR stats for you! With the latest app update, you can see your own All-Time HR stats on your home dashboard and on your Profile. You can also see these stats on the Profile pages of your Skimble friends and public members.

As a  PRO+ member, you will see your Heart Zones snapshot on your Home dashboard and profile. Once you tap through on these stats, you’ll see HR Summary graphs and HR Zone graphs for This Week, Last Week, This Month, and Last Month, as well as All-Time HR Stats. We also provide you with your Maximum Heart Rate for Week, Month, and All-Time.

Want to dig a little deeper? When you tap through on the Heart Rate Zone graphs, you will see a detailed chart view broken down by HR Zones.

Workout Trainer by Skimble: Compare and Analyze Heart Rate Data

For those who are working with a 1:1 trainer, your trainer will also be able to review your detailed all-time Heart Rate stats.

Get the most out of each workout session and optimize your overall training with heart rate feedback and performance analysis. Download the latest Workout Trainer app on your Android and iOS devices and make 2018 the year you train to be the best version of YOU!

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Skimble’s Pro Workout of the Week: Get In The Zone

Grab your smartwatch or heart rate monitor and download the latest Workout Trainer update to get instant heart rate feedback. Kick off the New Year by challenging yourself to get into the fat burning zone. All you need is a jump rope and 60 minutes of your time. Get your heart rate up!

Workout Trainer by Skimble: Pro Workout of the Week: Get In The ZoneDo you have a fitness resolution? Make progress towards achieving your goals with Skimble’s top fitness apps and supportive community. If you’re new to Skimble, our Workout of the Week challenges offer you fresh ways to be fit. Download Workout Trainer on your Android & Apple devices and do your first workout! Remember, if you want to stay up-to-date with our Workout of the Week challenges, be sure to have your Workout Trainer notifications turned ON in the app!

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NEW: Heat Up Your Training with Heart Rate Feedback in Workout Trainer

Workout Trainer by Skimble: Heart Rate FeedbackLooking for ways to optimize your athletic performance this year? Now you can connect your Smartwatch and Bluetooth LE Heart Rate Monitor to get even better results with Workout Trainer. By incorporating heart rate data during your workouts, Workout Trainer analyzes your performance afterwards so you can effectively reach your new year’s resolutions.

You might be wondering, why does this matter? For one, you can train in specific heart rate zones like fat-burning. You can also train to lower your resting heart rate during Rest periods in your workouts; a key success factor for peak athletic performance.

Sounds great! Now, how does it work? Let’s take a look.

Getting Set Up 

Download the latest Workout Trainer app update on your Android and iOS devices. Make sure you have Workout Trainer on your smartwatch and/or your bluetooth heart rate monitor sharing heart rate data to apps. On Android, remember that you’ll need to download the Workout Trainer companion app onto your smartwatch and make sure the two are synced before you start working out. If you’re using a bluetooth heart rate monitor on either platform, check that the device is sharing its heart rate data via bluetooth.

For smartwatch users, make sure you accept the permission to share heart rate date when you load a workout.

Workout Trainer by Skimble: Heart Rate Feedback: iOS & Android PermissionsYou can see if your heart rate devices are connected and working together on the overlay before you hit the PLAY button!

Workout Trainer by Skimble: Heart Rate Feedback: Overlay

Heart Rate Feedback

Once you’re set up you’ll be able to enjoy advanced heart rate feedback for all workouts completed while paired with your smartwatch or bluetooth heart rate monitor. Instantly track your heart rate during your workouts and get a summary of your performance with key metrics that’ll help you achieve better results.

Workout Trainer by Skimble: Heart Rate Feedback: SummaryOptimize Your Training

Workout Trainer PRO+ members will have access to the advanced Compare and Analyze tool to help members and trainers review their performance, and their clients’ performance, against past workouts. This will help measure progress over time, all the way down to the exercise level! More details on this soon 🙂

Workout Trainer by Skimble: Heart Rate Feedback: Optimize Training

Workout Trainer by Skimble: Heart Rate Feedback: Compare & AnalyzeGet the most out of each workout session and optimize your training routine with heart rate feedback and performance analysis. Download the Workout Trainer app on your Android and iOS devices and make this year the year you work towards being the best version of YOU!

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Skimble’s Free Workout of the Week: Classic Tabata

This is a classic Tabata workout with 4 exercises repeated 4 times. Check your heart rate during the rest periods by counting the beats in every 10 seconds, then multiply by 6 to get your beats per minute. Make sure you are at around 85% of your maximum HR (220 minus your age).
Workout Trainer by Skimble: Classic TabataDo you have a fitness resolution? Make progress towards achieving your goals with Skimble’s top fitness apps and supportive community. If you’re new to Skimble, our Workout of the Week challenges offer you fresh ways to be fit. Download Workout Trainer on your Android & Apple devices and do your first workout! Remember, if you want to stay up-to-date with our Workout of the Week challenges, be sure to have your Workout Trainer notifications turned ON in the app!

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Does High Intensity Interval Training (HIIT) Really Burn Fat Better than Other Workouts?

Does High Intensity Interval Training (HIIT) Really Burn Fat Better than Other Workouts?

You’ve probably heard about high intensity interval training, or HIIT workouts, in Workout Trainer, at the gym and in fitness magazines – but do you really know what it is or if it can help you reach your fitness goals, and does it really burn fat better than other types of workouts? Keep reading to find out!

HIIT WORKOUTS

High intensity interval training (HIIT) is a workout style that alternates periods of high intensity exercise with low intensity recovery or rest, and usually repeats for several cycles. This type of interval training is all about putting in the effort, you have to push it to the max and get your heart rate up to get the full benefits. HIIT workouts can be varied with the mode of exercise (cardio machines, bodyweight, dumbbells, etc.) as well as duration of the intervals. Tabata training is a very popular HIIT style workout that uses a 20 second max effort interval, a 10 second rest interval and repeats 8 times for a 4 minute workout. These intervals can all be done with the same exercise, or the exercise can be different for variety.

WEIGHT LOSS & FAT BURNING

HIIT training has been very popular for several years now and is recommended to many because of it’s efficiency, and let’s face it, many of us wish we had more time to dedicate to exercise! HIIT, over time, is shown to be more effective than longer bouts of moderate intensity exercise, for improving body composition and cardiovascular function. This means people are losing fat, maintaining lean muscle and improving their heart function, all from short HIIT workouts.

Some of you may be asking, what’s the catch? How is it possible that you can lose weight and become more fit from shorter workouts? Well, HIIT exercise works in several ways to help you burn more fat; it spikes your hormone levels (the ones that help you use fat stores for energy), it increases your total Calories burned in a session and it promotes a higher metabolic rate after your workout session is done – this means you continue to blast Calories even when you’ve hung up the towel for the day!

The Secret With HIIT Exercises and Weight Loss

HOW TO DO HIIT EXERCISES

So, how can you fit HIIT workouts into your routine? No matter what your starting level of fitness is or your experience, you can do HIIT training. It is all about incorporating exercises that are do-able and safe for your experience level, and then putting in maximum effort during the ‘work’ intervals. How will you know if you are working hard enough? If you have a heart rate (HR) monitor or wearable like the AppleWatch or Samsung Gear S2, keep your HR around 85% of your maximum. Don’t worry if you don’t have a fancy HR measuring device, you should be working at a pace that makes it difficult for you to say a sentence out loud, or you can count your beats per minute the good old fashioned way, on your wrist or neck.

HIIT WORKOUTS & PROGRAMS

So, high intensity interval training really does burn fat better than other workouts. Now that you know, here are some of our most popular and favorite HIIT workouts in Workout Trainer. Do them yourself, share them with your friends and start seeing results!

Bodyweight HIITCardio JumpsterTabata Ride & Dumbbell Tabata.

We’ve also created a couple of new HIIT workouts for you to do, or copy and swap in your favorite exercises. Check them out: Classic Tabata & Total Body HIIT.

Are you already sold on HIIT workouts and ready to commit to a program? Check out our HIIT programs for any level!

Beginner HIIT Program in Workout Trainer - High Intensity Interval Training

Intermediate HIIT Program in Workout Trainer - High Intensity Interval Training

 Advanced HIIT Program in Workout Trainer - High Intensity Interval Training  Push HIIT Up Program in Workout Trainer - High Intensity Interval Training

Skimble's Workout Trainer, Team Member Kayla Porter

REFERENCES:

  1. Kravitz, L. (2014). ACSM Information on High-Intensity Interval Training. American College of Sports Medicine. https://www.acsm.org/docs/brochures/high-intensity-interval-training.pdf.
  2. American Council On Exercise. (2013). Is Tabata All It’s Cracked Up to Be? ACE Fit Expert Insight Research & Studies. https://www.acefitness.org/acefit/expert-insight-article/47/3591/is-tabata-all-it-s-cracked-up-to-be.
  3. Sijie, T., Hainai, Y., Fengying, Y., & Jianxiong, W. (2012). High intensity interval exercise training in overweight young women. Journal of Sports Medicine and Physical Fitness, 52(3), 255-62.
  4. Macpherson, R.E., Hasel, T.J., Olver, T.D., Paterson, D.H., & Lemon, P.W. (2011). Run sprint interval training improves aerobic performance but not maximal cardiac output. Med Sci Sports Exerc., 43(1), 115-22.
  5. Andrews, R. All About High Intensity Interval Training (HIIT). Precision Nutrition. http://www.precisionnutrition.com/all-about-hiit.
  6. Brookreson, N. (2015). Using Heart Rate Monitoring for Personal Training. ACSM Certification. http://certification.acsm.org/blog/2015/july/using-heart-rate-monitoring-for-personal-training.

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