Doctorate Housewife

What my degree in IPE didn't teach me about baking, DIY, fitness, and life…

A New Old Workout

Growing up, physical fitness was always important. You see my dad was an almost basketball star and I was his first child.

Dad visiting me in Brussels

Training started young – basically from the time I could walk. There was a lot of blood, sweat, and tears. But some of it was fun too. One fun part of that training was the pole workout. No, not a stripper pole (this is my dad I’m talking about), though that’s an, um… interesting new fitness development. This is the telephone pole workout.

Utility Pole 2

Utility Pole (Photo credit: nicenecktie)

Here’s what you need:

  • sneakers & comfy workout clothes (If you’re a girl, please please please wear a sports bra – your girls will thank you! As an aside that’s a massive pet peeve of mine, runners without sports bras, crazily common here in Brussels.)
  • a road
  • poles (telephone poles or if you live in a city without them, street light poles work great too)

Here’s what you do:

  1. Lace up those sneakers and get outside.
  2. Get your self to a pole. Get ready, go!
  3. Walk vigorously to the next pole.
  4. Jog to the following pole.
  5. Sprint to the following pole.
  6. Repeat steps 3-5 for a set time or distance (30 minutes is good)

It’s an awesome workout, adapts to your level of fitness (you speed up as you get fitter), and is kinda fun with all the variety. Cooler still, something very much like it is starting to get a lot of press – the 30, 20, 10 workout. It breaks down like this: 1. warm up. 2. jog 30 seconds, run race pace 20 seconds, sprint 10 seconds. repeat for a total of 5 reps. 3. jog for 2 minutes 4. repeat steps 2-3, three to four times. 5. cool down. See, reads a lot like the pole work out, right?! So well done dad, you got there first =)

Athletes in the study that tested this workout for 7 weeks saw a 4% decrease in their 5k times and lowered their blood pressure and LDL cholesterol. Pretty cool eh?! One of the reasons this workout is so great is that it’s a HIIT (or High Intensity Interval Training) workout. HIIT workouts can be as or more effective at creating fitness gains when compared to long slow cardio. In addition, new studies suggest that HIIT might also help you lose weight. It seems that sprinting causes the release of a particular kind of hormone called catecholamines. Catecholamines signal your body to release fat, particularly abdominal and visceral fat so that it can be burned as fuel. Researchers still aren’t sure why sprinting sparks a spike in catecholamines, but we don’t have to know why to take advantage of it. 

Looking to lose a bit of weight? Scrounging around for a new August fitness challenge? – Why not try the pole workout and get a nice catecholamine surge? I swear it’s fun! =p

If you do give it a try, let me know. I’d love to hear how it goes! =)



6 comments on “A New Old Workout

  1. imarunner2012
    July 30, 2012

    Interesting training plan. I’ve never seen that one before. I guess I need to do more sprinting!

    • Jessi
      July 30, 2012

      Thanks. It’s really effective and super easy to put together. =)

  2. melodiefaith
    October 23, 2012

    Hi, I’d like to share that I tried this routine out on my last workout on Sunday instead of just jogging and it worked really well. Far more tiring than I thought it would be too (I thought the walking bit would make the overall routine less work; I was wrong!). And about to go out for another walk-jog-sprint session now…thanks for sharing, Jessi!

    • Jessi
      October 23, 2012

      Rock on Mel!

      • melodiefaith
        October 26, 2012

        Did it again today – that’s three times this week! Thanks XD

      • Jessi
        October 26, 2012

        woot woot!

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This entry was posted on July 30, 2012 by in Fitness, Healthy Living and tagged , , , , , .

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