Mix up your cardio01 February 2018
There are many different types of training programmes to use to increase your fitness and to keep you mentally and physically stimulated. Surprise the body with a new workout and the results will follow. Below are three examples of intense training that should only be followed by those with good fitness levels. Each of these workouts can be completed on the cardiovascular machines (running treadmill, rowing, bike, cross trainer)at White Room Fitness.
This is based on the principle of 20 seconds maximum effort followed by 10 seconds rest, for a total of 8 sets which therefore last 4 minutes. Developed by Izumi Tabata, the research shows that when athletes followed this protocol they increased their aerobic capacity by 14% and their anaerobic capacity by 28% during a 6 week trial, based on 3 sessions a week. What makes Tabata so effective is the 2:1 ratio of work to rest.
High intensity interval training involves intervals of hard exercise & then resting for a period after, sometimes 2-3 times longer than the active phase of the workout. Hiit has many benefits, one of which is excessive post exercise oxygen consumption due to the oxygen deficit you promote during the hard intervals of the workout, so your body continues to burn calories after your workout has finished. This is a major advantage over steady state exercise where there is no such effect.
This has majors benefits for the body & fitness, since running on a 5% incline versus nil incline has as much as 100 calories difference over 5 minutes. Incline running can also stop shin splints, by making the tibialis anterior muscles stronger on the front of the leg. Incline running is also excellent if you want to increase your speed, by strengthening the muscles in your legs & lengthening your stride length - when you go back to flat running there should be a substantial increase in your speed.
A vital part of your regime, if you doing the above intense training 2-3 times per week, is to have a recovery run. This should be coupled with an effective stretching and pre-Hab programme to ensure there are no injuries and that you are fresh for the more challenging sessions when they are performed. A recovery run will be a steady state, moderate intensity run which will loosen the muscles and get rid of any lactic acidosis that will be built up in the legs from training.
01 February 2018
White Room Fitness
Head Personal Trainer