Lion's Run 30 Second Workout is an iPhone / iPod touch app that will monitor your movements (Running, Pushups, Situps, Pullups(chinups), Dips, and Rowing) and record your workout's progress and chart your progress over time. You may also create your own custom workouts.
This Lion's Run is very very simple to use. You can be doing your first workout in less than 5 seconds. A custom workout might take you a whole 10 seconds to get going. Literally, to start your first workout hit start
once, and then when you are ready to go hit the start
again. That's it! Do the workout as the voice says and you don't need to do another thing until the workout is complete; which might be a handful of minutes later. Then go get some chocolate milk and relax.
I don't have a ...
The minimum you need for Lion's Run is you and your iPod/iPhone. When you start a workout you pick which types of workouts you want to do and then click start. An armband is great but you don't have to have one. For pullups, dips, and rowing you will obviously need some equipment such as a rowing machine, chinup bar, or dip station.
Why 30 Seconds?
The goal here is to run from the lion. Slow and steady is not the goal. You wouldn't hold back something for later if you were genuinely running from a lion. You'd want to put everything you've got into those 30 seconds.
The human body is very different from a mechanical engine. If you run a 20 watt person at 25 watts for a short time day after day that person will soon be at 25 watt person. Run that same 20 watt person at 20 watts for a long time and they will stay a twenty 20 watt person. But run a 20 watt engine at 25 watts and you will soon have a burned out the machine. The human body is quite incredible.
There are two collections of evidence to support the theory of the 30 second burst as being an excellent training routine. First is that a slew of recent studies have been proving this very point. But more interestingly is that if you look at exercise books going as far back many decades you will find people citing burst training as a great way to get out of a rut or breaking through a plateau. But these same writers usually based the core of their recommendations on the usual long grueling workouts. But few if any seemed to think that the burst workout held any singular merit even though it they seemed to think it was critical to progressing in one's training. Odd but they seemed to ignore something with so much potential for a long time. Nobody at the time thought that workouts could be so wonderfully streamlined.
So in summary. If at the end of 30 seconds you a have anything left you should push yourself even harder in your next set. Just Google "30 Second workout study" and you will get lots of interesting results detailing this theory.
Why a 2 minute rest?
You might feel that you are well ready long before 2 minutes are up. But it is amazing to watch your breathing and heartbeat as the two minute mark approaches. It is when you finally are almost back to normal. Then you are ready to run from the lion again
Tips to go that extra bit
For running go like you are running from the lion. It is only 30 seconds so running that hard isn't so hard.
For pushups if you are out of steam before the 30 seconds are up just drop to your knees and keep going. You don't just want to just burn out your arms but your entire core.
For situps just keep pushing. Even if you take 10 seconds to push that last sit up or two out it is the 30 seconds of effort that counts. Before long you will have trouble doing the situps fast enough to pack as many as you can into 30 seconds.
For pullups use a chair or other platform to help you up. You might only be able to do 2 or 3 normal pullups but with a chair you should be able to pound out another 10, using the chair for a tiny bit of help. For a total muscle blaster get up to the top and then, legs free, slow as you can, sink down.
For rowing, your machine might trip you up. Try different settings if you have them. One of them will probably work for the 30 second shark run.
Armband or not
You may use Lion's Run with an armband or without by just sitting it in front of you.
The benefits of the armband are that you only click one button to start and then all your reps will be counted until you reach the end of your workout. The motions with the armband are registered with the most accuracy.
You may also put Lion's Run on a belt holder or in your pocket. You will have to use manual entry. This only takes a few seconds during your two minute rest.
You can also put your iPhone/iPod touch in front of you and just enter the number of reps at the end of each set. You have two minutes to burn at the end of each set so this is not terribly onerous. It takes about 3 seconds to enter the number of reps completed.
You strap your iPhone or iPod touch to your arm, pick your workout, and then start your workout. Lion's Run will take it from there.
It will count your reps out loud if you want giving you numeric audio feedback on how you are progressing through your workout.
When you are done Lion's Run will show you how this workout compared to previous workouts.
I developed Lion's Run for myself. I wanted to keep track of my progress and have a better record of how I was doing (or not doing).
I didn't find paper records very satisfying and writing everything down tended to break the flow of my workout.
Also, to tell the truth, I would lose count of my sets and reps. Did I do 3 or is this the 5th set?
So I developed Lion's Run to keep me motivated and on track.
Presently Lion's Run can handle Running, Pushups, Situps, Dips, Pullups, and Rowing as those make up the core of my workouts right now.
Drop us a line with a workout movement you would like added and we may very well put any popular ones into the next update. Lunges anyone?
Using Pushups as an example Lion's Run will tell you that the next set in your workout is Pushups. So you roughly get into position and press the large "Start" button. Then as you begin the down->up motion of a pushup Lion's Run will note your position and count out as you reach the top of each pushup. It will tell you when the expected number of reps has been reached but if you want you can keep going and it will keep counting. Then when you are done you press stop and it will move on to the next set; maybe situps; and the same sequence happens.
I have created some short Video Tutorials
that will show you all this in around 1 minute. Check them out.
You will need an armband to use Lion's Run. Armbands typically cost around $10-$20. Here ($14.99)
is a highly rated one from Amazon; and this one ($5.99)
and I like this one for about $8
One I would recommend for Lion's Run is the zCover. It tends to flop around a bit but the band stays in place. The zCover does work well with my screen protector as my screen protector is quite gummy in nature and tends to stick to the clear plastic in many armbands. The more commonly found screen protectors don't seem to have this problem and work well with most armbands.
An armband not only for Lion's Run it is also a great way to listen to music while working out. The armband will keep the device snug against your arm while most belt attachments leave it flopping about or even worse your pocket where I find it tends to get damaged or in the way.
This one from Amazon
is really cheap($0.67); but I don't know much about it.
Lion's Run remembers all. The more you do the more interesting your graphs get.
Setting up a new workout is brain dead easy. It takes about 4 seconds and then you are ready to go.
I will not make some crazy claims for Lion's Run and show a bunch of dubious before and after pictures. All I will say is that it is working for me and I needed it. People only achieve their fitness goals when they truly resolve themselves to put in the hard work needed. My personal opinion is that almost any fitness regime that involves movement will work if you set your mind to it. What Lion's Run adds to the equation is that it should help to keep you motivated and show you when you are making progress and if you have plateaued. But it won't work if you don't use it. But if you do use this and end up with some cool before and after pictures/stories send feel free to send them along. I would love to know how people are enjoying my product.
Beyond the benefits of guiding you through a planned workout almost any exercise routine has been shown in many many studies to have health benefits that are quite extraordinary. Exercise has been shown to reduce depression, chronic pain, increase longevity, increase energy, and make you a happier person. Thus I have enjoyed creating Lion's Run and really enjoyed using it myself. I hope that Lion's Run brings a bit of joy into your life.
As with any other exercise routine you should make sure that it won't hurt you. Consult with a doctor and maybe a sports professional as well to see if these sort of workouts are right for you. It is possible to overdo things and end up worse off. Use your common sense.
Buy it on iTunes.