What Is A Brick Workout?
A brick workout is a type of interval training exercise which consists of two or more intervals separated by rest periods. These are done at different intensities and durations with short rests between each one. They are performed three times per week, but they can be done any time during the week if needed. You will perform them in order to increase your aerobic fitness level and improve your ability to recover from hard workouts.
Why Are They Called Brick Workouts?
The term brick workout comes from the fact that they consist of two or more exercises separated by rest periods. These are usually done at very high intensity and durations. The name brick comes from the fact that they resemble bricks. Another reason may be because these types of workouts have been used in construction projects to build up strength and endurance in workers working long hours under extreme conditions. Some people call them “bricks” because they look like bricks.
Benefits Of Doing A Brick Workout:
They increase your cardiovascular fitness level. They enhance your muscle endurance levels.
They provide a good way to burn calories while improving your overall health and well being. They make you feel energized and motivated when doing them. You get a great pump when performing them, which helps you achieve better results in terms of performance.
When Should You Consider Doing A Brick Workout?
Most of the time you will be assigned to perform them on three separate days during the week. If you are a professional, an elite athlete, or someone who is training twice a day then you may have to consider doing them more often. You should only do these types of workouts when you feel comfortable and ready for them. They are very useful for people who do not have time to work out on a regular basis and still want to stay in shape. They provide you with a large number of benefits without taking up too much of your time.
How To Do A Brick Workout:
Here is what you need to do in order to perform a brick workout:
1. You must warm up properly before doing the actual brick workout.
This means that you need to take some time to stretch all your muscles and slowly increase the intensity and duration of your warm up.
2. After warming up properly, you can move on to the first exercise such as running or cycling, or any other similar cardio vascular activity.
During the activity, you have to make sure that you are pushing yourself but not to the point where you are going overboard.
3. After you are done with the first exercise, you must take a proper rest depending on your condition and fitness level.
4. After resting, you can move onto the second exercise such as weightlifting, plyometrics, or anything that involves your muscles and energy systems.
You have to push yourself here as well but do not overdo it.
5. After this is done, you must once again rest in order to get ready for the next exercise.
6. Continue these steps until you have completed the entire brick workout.
Note: Be sure to go at your own pace and increase the duration and intensity of your workouts gradually as your body gets used to this type of training. You do not want to hurt yourself by pushing too hard too soon!
There are many benefits to doing a brick workout.
1. They help you to improve many components of your fitness including muscular endurance, cardiovascular and respiratory fitness, anaerobic and aerobic capacity, flexibility, speed, strength, power, and many other areas as well.
2. They provide a good way of fitting in your workouts even when you are busy during the day since you can easily do them during gaps in your day.
3. They help to increase your overall energy levels and make you feel better because your body is in better shape and working better.
Things To Avoid:
There are also some common mistakes that people tend to make when performing a brick workout. You should try to avoid these as well to get the most out of your workouts and to get the results that you truly desire.
1. Do not warm up too much before your first exercise.
You only want to warm up a little before the start of your first exercise. If you warm up too much, then it will bring your heart rate down and you will not get the full benefits of the first exercise.
2. When you are resting in between sets of exercises, do not just sit around doing nothing.
Try walking around the room or doing some light stretching during this time to keep your muscles from becoming too stiff or tight and to keep your blood flowing.
3. Do not rest for too long of a time.
The whole point of this is to keep your heart rate elevated and your body active. So, if you take too long of a break, then your heart rate and body will start to relax and you will no longer be benefiting from this type of training.
4. When performing the actual exercises, do not hesitate.
Go ahead and push yourself as hard as you can during these times. This is the whole purpose of this training method and if you are not pushing yourself hard enough, then you are simply wasting your time.
5. Do not overdo it.
Some people have a tendency to overdo things and then end up hurting themselves because they pushed themselves too hard. Make sure that you do not do this.
Listen to your body and only push yourself as hard as you can without straining or hurting yourself in any way.
6. Try to do this at least three times per week but no more than four.
Also, only spend a maximum of two months on this before taking a week off from it. This allows time for your body to rest and recover from the stress that you put it through during the workouts.
There you have it, everything that you need to know about brick workouts. Give this type of training a try and see for yourself just how effective and beneficial it really is.
You will definitely be glad that you did.
Sources & references used in this article:
Triathlon, suffering and exciting significance by M Atkinson – Leisure studies, 2008 – Taylor & Francis
Triathlon workout planner by M Fitzgerald – 2003 – Grand Central Publishing
Tri-ing Together: An Exploratory Analysis of the Social Networks of by J Mora – 2006 – books.google.com
Precision Multisport by L Anthony – IDEA Fitness Journal, 2004 – go.gale.com