Many of us try to stay healthy and fit through regular exercise. To help you get a more complete/overall workout and target many different physiological systems, try to do the following once a week or more.
#1: Sweat
Do something once a week that makes you sweat profusely! This stimulates your metabolic system and is really good for the Cardiovascular system even if it’s only for 20 minutes.
Why not try:
- Running.
- Biking.
- Circuit training.
- HIIT training.
Remember, you want to be really sweaty, so work hard. Aim for 70% perceived effort or higher. Try tracking your heart rate. This will give you a good guide on how hard you are training. You can work out a generic heart rate maximum by calculating 220 - your age.
For example, a 45 year old would use the following calculation:
220 - 45 = 175.
70% or more of this would be 175 x .70 = 122.5 bpm (beats per minute)
If you have a smart watch, it is easy to keep an eye on your heart rate. If you do not have a watch, you can find your pulse on your wrist and count how many beats over 10 seconds and multiply this by 6.
#2: Strain
Do something to strain your muscles once a week. Microscopic tears in the muscle are really good to stimulate calcium for bone growth and support. It also helps to burn energy(calories) for up to three days after a session.
Why not try:
- Jumping on the weights machines to add some resistance.
- Joining in on a Func Fit class.
- Incorporating weights training.
- Some barbell movements (ask us for some tips).
You want to avoid injuring yourself, remember, you're aiming for microscopic tears. Challenge your strength but maintain good form. The ideal challenge for you may not be the ideal challenge for others, so focus on what you are doing, not those around you. If you would like some guidance, come and chat with the team, we have plenty of options available to help you build your skills.
#3: Speed
Do something fast. Stimulating your fast-twitch muscle fibres regularly is something most people neglect. If you don’t use it, you lose it.
Why not try:
- Shuttles or sprint sets
- Jumping lunges or squats
- Lateral bounds
- The speed ladder
- Medicine ball work
It would be quite easy to combine ‘sweating and speed’ in the same exercise or exercise routine, but try to differentiate between them. Sweating more cardio-like, and speed more anaerobic-like.
So there you have it, a more complete/overall workout in only three days a week.
If you would like us to put together a personalised program for you that incorporate these three elements, please flick us an email or give us a call www.centralfitness.co.nz
Yours in health and fitness,
Hannes Schoeman
Central Fitness Picton
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