TheInsanity programis an advanced exercise program. This involvesbodyweight exercisesandhigh-intensity interval training. But there is a question if the Insanity workouts really work. Insanity workouts are done for 20–60 minutes at a time, 6 days a week for 60 days. These sessions are considered intense and are generally only recommended for participants who already have agood level of basic fitness!
In this article, we explain what theInsanity programis, how it works, and our tips for setting it up effectively and safely! You will be able to enjoy thebenefitsof this fitness program.
In this article, Niketrainers.com.co will tell you:
What is the insanity program?
If you start anInsanity program, you know it will be intense: it’s one of the toughestfitness programs out there!Insanity is atotal body workoutthat requires no gym or equipment; you exercise at home, using yourown weightfor resistance. The program is based on afitness methodcalled “maximum interval training.”
In traditionalinterval training, you train 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 IntervalTraininglets you work as hard as you can in 3-minute intervals with 30-second rest periods in between. Exercising at thisextreme intensitylevel will help you burn up to 1,000caloriesper hour.
Why is the Insanity program successful?
TheInsanity programbecame popular after it was released in 2009. Many people love it for the following reasons: it offers many exercise options, there is no equipment required, and it challenges muscles on a short time lapse.
Athletes liked it a lot when it was democratized because it was analternative to the P90X program,which required a pull-up bar, a set of dumbbells, resistance bands, etc. TheInsanity workout, on the other hand, does not require anyweight trainingequipment.
The entire program is done entirely usingbodyweight exercises. The workout intensity also appeals to many people who like to work hard and see quick results from their workouts.
How does the Insanity program work? Does insanity work?
The organization
There are 10 workouts in theInsanity program. Each routine takes between 30 and 60 minutes to complete, and you do them at a rate of 6 days a week.
During the 60-day program, you modify your training program on a weekly basis. The first month includes fivebody workoutsin total:
- fit test;
- cardiopylometric circuit;
- Cardio powerand resistance;
- cardiac recovery;
- Pure cardio.
Before you start the second month, you do a recovery week that includes adaily cardio and balance routine. Although you’re still sweating, this workout is less intense than the first four weeks.
The idea is to prepare your body for the even more extreme second month ahead. This second month has four new workouts:
Intensity level
This is anextreme fitness programthat requires you to train at a very high level of intensity with little rest in between. Even if you are already in good shape, you may find it difficult to keep up when you first start.
The Insanity program is therefore recommended for athletes who wish to challenge their traditionalroutine, which may be a little too simple.
Target areas
TheInsanity programis very complete and allows you tostrengthen your whole body. You’ll use your own body weight to sculpt your arms, chest, and shoulders, as well as yourabs. The Insanity uses a technique called plyometrics, which includes jumping and bouncing exercises borrowed from sports like basketball, skiing, and boxing to tone your legs.
Plyometrics also strengthen your back and lower back muscles. There are no stretches to improve flexibility, but aerobics increasescardiovascularfitness tolose weightand body fat. Insanityworkoutstherefore mainly consist of combinations of exercises. You can work your abs, arms, and shoulders in one motion.
How to prepare for the Insanity program?
Train in advance
It is important to have a basicfitnesslevel before starting theInsanity program. To increase your fitness level, perform the following exercises for several weeks or months, depending on the level you are starting from:
- Aerobic Exercise: Try jogging, swimming, or cycling.
- Strengthtraining: use weights and do bodyweight exercises.
- Flexibility: withyoga, tai chi, or a regular stretching program.
- Abdominal exercise: strengthen your abdominal area.
- Calisthenics: Try pull-ups, sit-ups, lunges, and push-ups.
If you don’t know where to start, you can hire a certified personal trainer who can create a tailor-made fitness program!
It’s crucial not to jump straight into theInsanity programif you’re not used to intense training or are recovering from a long period of rest without exercise.
The precautions to take
You are sure to lose weight and build muscle withthe Insanity program.Weight loss is accompanied by lowerblood sugar, blood pressure, and bad LDL cholesterol. But you need to be in top shape already to tackle thishigh-powered workout.
Do not try Insanity if you have heart disease or any other risk factor for heart disease, unless your doctor tells you to. There aremore moderate workoutsthat can help you reach yourfitness goals. The Insanity is not for you if you have back or knee pain, or if you have arthritis.
This high-intensity, high-impact approach to fitness is very stressful on the joints. If you are pregnant, now is not the time to startInsanity workouts! If you’re in great shape and your doctor approves, you may be able to continue with Insanity for a while if it’s already part of your fitness routine.
Next, you will need tolisten carefully to your bodyand make changes as your pregnancy progresses. Your joints will become looser, so avoid jumping, lunging, and other movements that put you at risk of injury. Drink water, don’t overtrain, or do any movement that would put you on your back during the last two trimesters.
Is the Insanity program effective?
A 2018 review of studies looked at theeffects of extreme fitness programssuch as Insanity training, CrossFit and others. She tried to determine if these workouts are safe. Researchers have found that theInsanity programleads to about the same injury rate as weightlifting and other recreational activities.
But they also found that these types of workouts put a lot of stress on the body. This can be potentially dangerous for someone with a medical condition, who is not in good physical shape, or who has certainmusculoskeletal injuries.
The same review looked at theimpact of high-intensity interval trainingand found that it burns a greater number of calories than moderate-intensity training. It can also reduce body fat and waist circumference. TheInsanity programworks on the same principle and brings the same type of results.
In summary: The Insanity program
TheInsanity programis therefore very popular now: there have been several spin-offs of theInsanity workoutsince its release in 2009. You can now find many high-intensity interval training videos and apps online. If you are looking to follow a specific program that can be done at home, you can take advantage of the Insanityprogramto challenge yourself!
Training is not without the risk of injury, however, and you should take precautions to avoidovertraining.Be sure to warm up before starting an Insanity workout and allow for a cool down period afterwards. Also, drink plenty of water when you exercise. TheInsanity programis effective, provided you do it correctly and safely.
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