(C4) Combat Calisthenics & Conditioning Class (C4)
Combat Calisthenics and Conditioning Class (C4) High Intensity Interval Training (HIIT) is a system of organizing cardio-respiratory training which calls for repeated bouts of short duration, high-intensity exercise intervals intermingled with periods of lower intensity intervals of active recovery. On a 1-10 scale of perceived exertion, our C4 classes are can be considered anything over an effort level of 7. When using max heart rate (MHR) as a guide, C4 can be considered exercising above 80% of MHR.
Multiple environments and conditions are incorporated in or C4 training such as outdoor and indoor activities. C4 training calls for challenging work-rates such as sprints for short time frames lasting from thirty seconds to two minutes. An example of outdoor HIIT training would be running at the fastest pace possible on a track for 200 meters, then jogging at a slower pace for 400m (or twice the length of time required to run the 200 meters). An example of indoor HIIT training would be an indoor cycling class where the instructor has the class do hill climbs for two minutes working at a RPE of 7 or 8, followed by four minute flat road intervals working at an RPE of 4 or 5.
Whats a typical class like?
A typical C4 session starts with a warm-up of 5-10 minutes where the intensity gradually increases. Once you’re warmed up and ready to go, it time to do “WORK.” The appropriate work to recovery ratio for C4 is 1 minute of work to every 2 to 3 minutes of active recovery. Staying active during the recovery period allows your muscles to remove the metabolic waste and produce more energy for the next bout of high intensity exercises. We start with a lower number of work intervals and take you beyond your dreams to doing 10-12 high intensity work intervals.
What are the benefits of C4 training?
One of the major benefits of C4 is that using the appropriate work-to-recovery intervals beside massive weight loss, our system trains the body how to become efficient at producing and using energy from the anaerobic energy system. These session can also train the body to effectively remove metabolic waste from the muscles between the work intervals. Additionally, C4 also serves as an effective way to increase VO2 max without having to run for long distances or periods of time.
No Long-term Commitment or Obligations….