Fitness

So in my last article I covered how to set and breakdown your goals. Now I want to give the secrets on how to achieve those goals even faster. When it comes to training you need to find out exactly what movement is involved in your event.

For example if you are biking a 10km course, Is it on the flat? or is it uphill? or a mixture?. This way you can be more specific on your training. There are 2 main types of training you can do:

1: Endurance: This training is for when you require your muscles to work for a long time. Weather it be running, tramping or even skiing.

So when you try train for endurance you want to maintain a steady pace the whole time to work on increasing the time you can workout for - not the speed. Same when you are doing weight training you want to focus on high reps of 15 - 20 to build muscles so they dont fatique quickly.

2: Interval Training: This training is for quick burst of energy. Like biking up a hill or sprinting for 30seconds or climbing stairs. 

With this training we are focusing on getting speed and the ability to get your heart rate up and then quickly recover to normal. So if you are training for biking then going up and down hills will get your heart rate flucuating. Same as running - either do sprints or run up and down hills.  

When it comes to weight training you are focusing on speed and low reps. So circuit training is fantastic where you do 1 set on different muscle group and dont have a break. so the heart rate is going up and down similar to our cardio training.

Last is when you are breaking down to the specifics of your event try understand what muscle groups are being used. Again focusing on biking, for this you definately need strong quads, hamstrings and core.

So an example of training:

Endurance: 3 x Squats 20reps, Leg curl 15 - 20reps and a plank hold for 20sec, a great way to engage that core.  (focusing on higer reps)

Interval: 1 x Walking lunge, swissball leg curl and sit ups. As you are wanting to do a circuit you would do one of each then repeat it 3 times so there is no time for a break and keeping that heart rate up.

If you have any questions or comments put them below slynkey girls!