I would like to continue training when Fit Camp is on a break what can I do??
I get asked this question a lot so thought it may be a good time to write a brief article. The majority of what we do works on the anaerobic system, and the reason we do this is:
- It is the best way to build muscle and therefore burn fat.
- By pushing your anaerobic threshold up you will increase your base aerobic conditioning.
- By staying off steady state running, (the choice of most for true aerobic work) we reduce the chances of repetitive injury, and high cortisol levels in the body that act as a toxin.
- By doing the sessions we do, we strengthen ligaments, tendons and structural function so you can feel stronger in your daily life. It also is a preventative measure against old age with diseases such as osteoporosis.
Some people have complained that they feel they have gone backwards by the time they return to Fit Camp. It is true that because women do not have the same levels of testosterone as men, we lose our fitness quicker. Now would be a great time to sort your registration
However you have to remember that one of the benefits of training is the neural pathways that we create when we train, so for example, single leg exercises and speed exercises have to be trained, so that the brain creates what that feels like.
Those neural pathways and muscle memory do not disappear in a couple of weeks, the body does remember it and so the more times you do, the more the body will be able to remember it and get it back quickly. In short your body will lose a small amount of conditioning but will be able to cope better and push on more the next time you go back, because of your previous efforts.
There is no doubt though that some training in between will help if you are only doing 2 x per week. Where possible do more sessions as the body improves through the overload principle and if you only manage 2 x per week, your body will quickly adapt yet will be slightly short in pushing onto another level. It is however a whole lot better than a passive session at the gym.
So what should you do? Below are a couple of sample sessions that will keep you ticking over. I have put a couple of different ideas so you can be sure to mix up your training. If you have access to a gym this should be easy, if not you will need a swiss ball, and your dumbbells, and a road or preferably the woods, as it is softer on the legs.
You could alternate these 3 sessions and change the 2 exercises in between to any you like. I will be adding to the file of these so by all means print this one off and keep adding as we go. I hope you enjoy this and manage to do a couple of sessions before we next start back!! Be sure to get your registration form in and book today!
CV Interval Sessions 1-3:
Equipment: Bike (1)/Runner (2) /Rower (3)(hardest and best option) Time: 40 Min including stretching before and after
: Start with a warm up of 3-5 min on your equipment of choice, then stretch : Then do 6 -8 sets of interval work of 2 min. 1 min on ¾ of your maximum, lets say at level 7 on a runner or 10 on a bike, then 1 min at maximum so the runner would be at say a level 12 depending of course on your level, or 17 on a bike. : After each set of 2 min come off the CV equipment and do the following exercises:
- 10 press ups and 10 Dumbbell press on a Swiss Ball or bench
- 10 Sit ups x 3 different ways so 30 sit ups in total
- 10 single leg Squats, left and right, leg behind on a box or similar, then 20 Step Ups with dumbbells, heavy as you can go
- 10 Bicep curl to press, then 10 tricep overhead either on a machine or single sided with dumbbells.
- Swiss ball obliques 10 each side. Get the SB under your hips and spread your feet out on the floor but up against a wall to stop you from moving. Then use the side stomach muscles to come all the way up. 10 SB pull ins.( In a press up position and pull the ball in underneath you)
- 10 Jump changes or lunges each leg, 15 calf raises.
stretch