YES! I have made this screen castify video. Don't laugh. I get really self-conscious and nervous.
Whaea Ruth's First 'lockdown' Screen Castify
I would like to challenge you all to run AT LEAST 3 times a week. I'll add Pilates, HIIT Training Ab and Butt training videos to this site for your non-running days. I would love it if you post when you have done a training and what your progress is. Kia kaha Kia maia Kia manawanui tatou katoaBeginner's Running Guide Sorry this site has ads but ignore and look for the helpful advice. I think I'm going to have to start (re-start) at this level
Intermediate Runners
Day 1 27 March - OMG Did Day 1 for Beginner's Running Guide. Didn't know I had let myself get so-o-o unfit. Leg muscles so atrophied (lost muscle mass) had trouble with mechanics of running and felt discomfort in my hips. my poor heart muscle struggled too so I got close to my max heart rate
220-59 (my age) = 161bpm. Was in the 150s at one point. By minute 16, not much difference between the 'run' and the walk.LOL Favourite parts,the warm up,the walks and the warm down. Will do one of the following core workouts later
Flat Belly and Round Booty workout Really challenging only made to 8min 30secs last time
Core Exercises for the True Beginners Informative and gives good advice on 'form'
Day 1; March 27th
ReplyDeleteI am going to do the running training plan tomorrow(28th March). Today, I followed a YouTube workout at home for about 30 minutes. My average heart rate was 131bpm and the highest was 171bpm. Some of the exercise was quite challenging, but mange to finish it. Afterwards, I felt really good about myself.
Yes,Youtube has many good sites for training at home Sophia. Looking forward to seeing your running post tomorrow. How you calculate your maximum heart rate is 220 - your age. In your case your MHR =204. Then calculate 75% of that (if you are not very fit) to 85% (very fit) to find your training heart rate (THR).
ReplyDelete204 x 0.75 = 153 bpm. So, if you maintain your THR for most of your run (12+ minutes) your heart has been 'stressed' sufficiently to promote adaptation (gets stronger) tomorrow night and over your rest day. Increased fitness occurs because you keep repeating this stress the rest cycle. Kia kaha to the both of us Sophia.
28.03.2020 (I
ReplyDeleteThis was the day I am got back into long distance running. The last time was like about 3 weeks ago (At the start of month- Since my injury). My maximum heart rate is 204bpm.
On this day I ran 4.2km it took around about 26 minutes
I got this data from an app on my phone which is connected to my watch
My minimum heart rate was 115 bpm, my average 174bpm, and my maximum heart rate was 185bpm.
I think my THR is about 85% ( 204 x 0.85= 173.4 bpm)
I thought I could of did way better, maybe because yesterday I was running against very strong wind. Also I did not stretch before and after this run.
Today, I am going to be resting as I have been active everyday since Tuesday.But I'm going to get back into my normal routine.
You rock Sophia. Not only are you training but you are posting here so I can stay connected with you. Haere tonu (keep going)
ReplyDeleteMy only negative is not for you but for your classmates who have gone suspiciously quiet.
Kia Ora whaea Ruth I have been keeping notes of my training in my book
ReplyDeleteDay 1- 28th March
I first started off with an 1hr home work out my average heart rate was 141bpm and my highest was 179bpm
Because I’ve done this work out many times for kapahaka I’ve kinda gotten used to it and can push through
Day 2- I did another home work out but just for 45mins this work out was abit of a struggle because some of the exercises I hadn’t done in a while. Average heart rate was 144bpm and highest heart rate was 182bpm
Day 3- I started of with a light 2k run then I got into another workout which was just 30mins and I felt really good afterwards but really drained, my average hate rate is back to 142bpm and highest was 177bpm
Day 4- only did a 30min work out today and tomorrow is gonna be a break then I’m gonna get into running.
BTW ITS PEARL LOL
DeleteGreat. 1. It's good to hear from you and 2. it's good that you are training. Just gearing up to go for my run myself. I know the benefits of exercise (besides enhancing te tinana) so I really like that you and Sophia are exercising too. Taking note of specific details such the type of training,time and your heat rate (intensity) helps you track your progress. Ensure you eat food that contains complex carbs (bread,pasta,rice,cereals etc) and protein (look that up yourself) within an hour of your workout.Helps you recover and for the many systems that were stressed to adapt. Also go into your profile to add your name so you don't come up as anonymous.
Delete31/03/2020
ReplyDeleteToday, I did another run. This time I decided to run an extra 880m = 4.88km. I did this because I wanted to strengthen my heart and my distance, so in the future I can become more efficient. Today the weather was quite hot, not as windy as last time. But during the beginning, I was dying in the heat. (which I hate running in the heat) However, did not let this be an excuse not to run. I did not let that affect my running because I can not control but instead, focus on my effort which I can control. I felt like today's pace was a little bit slower but more effective to complete today’s distance change.
My minimum heart rate was 122 bpm, my average 179bpm, and my maximum heart rate was 191bpm. I noticed a slight change in my heart rate which I think that is a good thing?
And I remembered to do some stretches after my run.
Tomorrow, I think I'm going to do another work out at home.
Sophia we geddit ur a boss at runnin😩
DeleteSophia’s update
ReplyDelete01/04/2020
Today, I did some exercise at home, such as cardio, legs, arm, & core. I did it for about 35 minutes and my maximum heart rate was 153 bpm, my average was 109 bpm, and my minimum was 62. Some of the exercises I found quite challenging because my body was not used to it but tried my best to complete each set. Afterwards, I did some stretches to prevent soreness.
03/04/2020
Today, I did another run. This run was quite challenging( but tried my best not to give up) because I took a different route which took longer, as a result, I ran a total of 5 km (+0.22 m) more than last time). It took me about 30 minutes, maximum heart rate was 185 bpm, average was 165 bpm, and minimum was 97 bpm. After some stretches after, I felt like I could have done better but I still pretty good despite the challenge of running a new route.
04/04/2020
Today, I did a mixture of Pilates and cardio. This was the time where I gave Pilates another go, as last time I did not turn out well for me. So I followed a 20 minutes beginner video on YouTube. It was challenging as Pilates targets a different part of my body but it was not as bad as I thought. I would definitely give it another go next time.
Pilates: MAX= 140 bpm Av= 80 bpm MIN= 62 bpm
Cardio: MAX= 160 bpm Av= 102 bpm MIN= 60 bpm
After That, I did a quick 10 minutes cardio which got my heart rate up.
youre a legend sophia, always keeping on top of your work ;)
Deletekia ora whanau, ive been out in the wops down in whangarei. almost every morning since the lockdown has started, i have been going for runs with my step dad down to the river( 12km there ad back). from the first run until now I have noticed that my endurance and strength has evidently increased. referring to the beginner training guide im doing pretty good.
ReplyDeleteThat's cool Michael keep it up :]
Delete12km runs are very advanced distances Michael. If you are only getting digital access occasionally then I would like you to keep a written log then post them digitally here like Sophia's4 April post. Keep a record of:
ReplyDeleteDistance:
Duration (time you were running for):
Intensity: Take THR at 10mins,15mins,20mins, end (take for 6 secs then multiply by 10)
General feeling about your run.
Frequency for improvement should be 4 times per week. No need to run every day as your body needs to rest. During the rest is when your body makes adaptations. Hence the rest days are equally important as training days. On rest days from running do exercises that target muscles of the core,upper body (front and back).
Hi guys I havent been doing extreme running distances just 2km every now and then but I have been doing plyometric training plans that I found on Youtube since the lock down has started. I have noticed that as I progressed through the days the movements got easier as my body adapted. I was really fatigued the first day following from my first plyometric. I work out for 2 days and rest once as a gap for my body to recover.
ReplyDeleteGood job Tipene keep up with the postivity, and good work!!!
DeletePlyometrics is a Method of Training that specifically targets Power (strength+speed) and requires a strong foundation before being attempted. However, you,I believe have that foundation Tipene. Can you explain for your classmates what Plyometrics is please. You only need to train like this twice a week as it is an intense and causes fatigue and micro-tears in the muscle. Those muscles MUST have time to recover and adapt. On the other days choose a run from the the Intermediate Runners site above. Kia kaha Tipene.
DeleteIs this you again Pearl? Before I respond to your post I would like you to fill in your profile so your name precedes your post. If you don't know how to do this go to the school website.Go to the PE site - Whaea Ruth and press 2P. There are instructions there to help you set up your profile.
ReplyDeleteI have all my runs and workout documented on a google doc but did want to bored you, so I just pasted the important ones.
ReplyDelete06/04/2020
Today, I did another run for 5.20km (+0.20m) for about 32 minutes. I continued to do my useless lap of my domain and then ran up hospital road, and through town. I feel like my pace improved and endurance because I was able to keep the pace for quite a long time. Also, each time I would try to run longer than last time, so it would improve my distance & endurance. My maximum heart rate was 182 bpm, average was 166bpm, and minimum was 103bpm. THR= (166 bpm/ 204= 0.81%)
13/04/2020
Today, I did another workout at home. This time I created my own schedule to follow which included a mixture of arms, legs, core, cardio, Pilates, and did that for 30 minutes. My maximum heart rate was 168 bpm, average was 124bpm, and minimum was 72bpm. THR= (124/ 204= 0.60%)
14/04/2020
Today, I did another workout at home. Which focus majority on cardio for this 30 minutes, here the video; https://www.youtube.com/watch?v=QRZcZgSgSHI
This workout made my heart rate go up immensely and this workout was very efficient, and I highly enjoyed it
My maximum heart rate was 184 bpm, average was 163bpm, and minimum was 95bpm. THR= (163/ 204= 0.79%)
17/04/2020
This morning I went for the morning run because the weather was good today. I noticed that my legs were extremely sore/burning while I was running. I wonder why? I think this is because I took a long break off running for a while, and maybe because I did not eat before my run. But next time I will try to get some nutritions in my body before running. I ran about 3.7km for like 25 minutes. My maximum heart rate was 180 bpm, average was 164bpm, and minimum was 106 bpm. THR= (164/ 204= 0.80%) Even though my intensity was high but my efficiency was low.
Fantastic posts Sophia. I like the calculations (math) you are using to determine your intensity and that your training FREQUENCY is so high.I'll let you in on a little secret. This training regime is requiring you to apply knowledge I intended to expose you to in Term 3 so you could complete a standard entitled "Demonstrate understanding of the application of biophysical principles to training for physical activity" One set of biophysical principles you are presently learning to apply at present are Training Principles(look it up online using this title) You are presently applying Frequency,Intensity,Specificity,Overload (progressive) -so you will be perfectly placed to understand the content of this unit when we re-visit it later - post-Covid 19 Lockdown. A pity the link you provided isn't accessible from this posting place.I'll re-think how to share good training videos. Maybe just type in the name of the video for us to search up? I can't answer why your leg muscles were burning. Maybe an indicator of 'over training"? See the link I provided called Should I Run (train) Everyday.
ReplyDeleteKia Ora Whaea. Ive been working out everyday either by myself or with mum, I take Thursday, and either Saturday or Sunday off to give my body a rest. We do different workouts everyday. Some days we will do running, for example we run 150 meters, then do a certain amount of bur pees and squats and we will have to do that for 15 minutes. And other days we will use weights and work out on our lower and upper body. If I train by myself I search up good workout videos on you tube and I will do that. Yesterday I did a good 10 minute workout on my gluts that I found on you-tube, and the day before that I did another workout on my gluts that I found on YouTube that takes about 30-40 minutes. What iv noticed about doing these workouts is that iv gotten a lot stronger in my arms. When I first started i struggled lifting 10kgs, now Im lifting 12 kgs. That is an achievement im pretty proud of. Once the weather starts turning good, I want to start running to Paihia and back.
ReplyDeleteSo sorry Sammy. I did reply to you immediately but my posts weren't publishing and nobody I consulted could tell me why. Hoping third time lucky and this one makes it.
DeleteYay -it published so now I can respond to you Teina and Hori. Firstly,it is cool to see that you are working out with mum.Turning an imposition into an opportunity to share time and a purpose is really good for your Hauora. Running outside is already good for your Taha Wairua,Hinengaro,Tinana and if mum is with you Whanau. Combining with demanding exercises like burpees and squats is a great idea as it increases the physical demands on more muscle groups AND breaks up the tedium of running. Kapai.Now that you have learned there are different fitness components,can you identify which components you are targetting in your different trainings,including you Youtube workouts? For example your gluts workout sounds like muscular endurance. If you find really good workouts either name them here or add the site to the Components of Fitness sheet so your classmates can try them. Haere tonu Sammy. Keep posting -I enjoy finding out what you are doing in lockdown.
DeleteVery good training program Sammy. I like how you challenged yourself to lift a 12kg weight. Also like how you have a training buddy to train with.
DeleteFirst Day of actually getting fit:
ReplyDeleteOn the 19th of April, at about 4:30 PM I got out and ran 6 laps in my paddock,, now i'm not sure of the distance that is but I know for a fact that I was sweating and puffing my hardest. After my run, I did 3 sets of 30 squats with 20 second breaks in-between. I then did 50 pull-ups and 20 leg raises.
By Teina No comments:
Day 2
ReplyDeleteMy second run on the 20th wasn't as good as the 1st, because I only ran 4 laps in my paddock. My legs are worn out from previous work-outs with my dad, but I also just wasn't motivated and left it too late.
My dad usually works out with me and my brothers at night, but i'd prefer to do it in the day time. Unfortunately he is usually at work in the day, so I don't really have much motivation. The Weekends when he IS home is probably when I do my best, because I have lots of energy and he is there to help and motivate me. Iv'e always worked out at home with my dad & brothers because we have a little gym downstairs, its become a routine for us all and so I don't really see it as a thing to blog about, but I guess now that we are all in quarantine and school is locked down I should probably start blogging about it so that my teacher can see that I am actually being productive and still working my muscles. I find that the running part is a little weak for me, I just find it hard to stick to it because I just do it by myself, and if someone was there running with me I know i'd do 10X better.
Yes motivation to train is difficult to achieve Teina but it sounds like your motivation primarily comes from your dad and the habit he created for your whanau to train together. I too struggle to 'get out there' without someone to train with but I KNOW all the benefits to my Hauroa. I like how I feel afterwards and my mood improves,I eat and sleep better. So persevere Teina. I do like seeing that you are training and how you are training in lockdown so thank you for blogging -keep it up
Delete15/4/20 For my first training I wanted to keep it fairly light and work myself into a distance that I would find difficult. I ended up running 2.5 km in about 14 minutes and seconds. My minimum heart rate was 69bpm, My maximum heart rate was around 172 bpm and my average heart rate was 120.5 bpm. My THR was 0.59% [120.5/204] I did some light stretches beforehand and was fairly tired by the end. My overall feeling about the run was positive and look forward to running further on Saturday. [It wouldn’t let me upload them all at once so I did them separately.]
ReplyDeleteInteresting math Hori. It is generally believed that you have to maintain your THR at 75% of your MHR for 12+ minutes to stress your cardio-vascular system sufficiently to trigger adaptation -improvement in the organs within your cardiovascular system. You see,during your run you are deliberately stressing your heart, the muscles that support your lungs,your lungs,the muscles you use for running (small tears in the muscle) and your vascular (blood vessel) system. This 'stress' causes all of the organs and systems I listed to respond by recovering and improving their efficiency so they can perform better next time. So THR and time/distance details are important. Heare tonu. I look forward to your future posts.
ReplyDelete19/4/20 As I said in my last training I want to slowly increase the intensity for each training. On this day I ran 3.5 km in 20 minutes and 15 seconds. my minimum heart rate was 72 bpm, my maximum was 181 bpm which made my average 126.5 bpm. My THR I think was 0.62% [126.5/204] I felt pretty good about the run afterwards and was pretty tired and sore by the end. I think I just need to get into a flow and stick to it to push through. In the future im only going to post a couple of the more important ones.
ReplyDeleteNote: thanks Whaea for the THR explanation
You're welcome Hori. When you blog I can gauge what you presently know and are applying. It then helps me feed in just the right terms/vocab and biophysical info' to help you continue to learn and apply in your next training. Frequency is a very important Principle of Training (PoT) to improve your CV endurance Hori and the recommended frequency is 4x per week. If you look at Sophia's contribution to the Components of Fitness doc, you will see she has provided links to different training videos so you can vary the way you train CV endurance or if it's raining. In terms of intensity,rather than calculating an average HR,aim to keep your THR around the 150-170 bpm to improve your CV and muscular endurance. Anything higher and you are crossing the Anaerobic Threshold.
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ReplyDeleteI noticed with all training, I tried to work a different muscle group. For example, running one day, and the next day I would try to do arms. Always tired to self-motivate myself to focus my energy on trying do the exercise correctly and effectively. I also give myself two rest days where I would recover or go for a walk in my neighbourhood. During those days tired to intake good nutrition that body can strengthen, let myself sleep in, do whatever necessary to recover. (Usually Thursday and Sunday sometimes Saturday as well)
20/04/2020
Today, I was supposed to go for a run but then it started pouring so I improvised and did a workout at home. This workout targetted my core and arms. I made sure to do some good stretches to pretend muscle fatigue. That helped my flexibility, balance, and coordination.
21/04/2020
Today, I did a 5.3km it took about 37:00 minutes. I thought I did very good today. THR= (162/ 204= 0.80%). This really improved my cardiovascular endurance because I felt like I really improved throughout my training.
22/04/2020
Today, I did pilates for 25 minutes. After doing pilates for a few time now , I have gotten the hang of it and started to enjoy it more. THR= (101/ 204= 50%). This really helped strengthen my lower body and flexibility, because I was finding it easier to do those basic skills.
24/04/2020
Today, I did a 25 minutes extreme abs workout that targets different parts of the core. It was extremely challenging but it was very enjoyable to do. https://youtu.be/cO7iMCci904
27/04/2020
Today, I did another 5.70 km run for about 38 minutes. I noticed a change in my pace because my average heart rate was higher.
My maximum heart rate was 187 bpm, average was 174pm, and minimum was 113 bpm. THR= (174/ 204= 0.85%). Each time when I run I try to increase the distance, because I want to try to strengthen my cardiovascular endurance, and try to become a more efficient runner.
28/04/2020
Today, I did a mixed cardio for 30 minutes that worked on different muscle parts from that day before.
29/04/2020
Today, I did another mixed cardio for 35 minutes that helped strengthen my upper body. My maximum heart rate was 166 bpm, average was 121pm, and minimum was 91 bpm. THR= (121/ 204= 0.60%).
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ReplyDeleteA few things become obvious throughout this post Sophia.
ReplyDelete1. Your knowledge of biophysical principles (BPs) has improved significantly,as has your use of technical terms/vocab.
2. You are applying BPs (training principles,training methods and knowledge of components of fitness)cleverly to gain the maximum benefit with optimal effort.
3. You are training frequently.
In every class, year after year I always have at least one student who 'blows me away' and fully rewards me for any efforts I make to be a leader of learning.You are one those students in this class Sophia - thank you. I had to have a little giggle at your description of your rest days. Develop a little routine of eati,ng fruits and vegetables within an hour of a demanding work out. Also include some form of protein, noodles and/or rice. When you're working out, your muscles use up their glycogen stores for fuel. This results in your muscles being partially depleted of glycogen. Some of the proteins in your muscles also get broken down and damaged. After your workout, your body tries to rebuild its glycogen stores and repair and regrow those muscle proteins. Eating the right nutrients soon after you exercise can help your body get this done faster. It is particularly important to eat carbs and protein after your workout.Doing so fairly soon after your workout will:
Decrease muscle protein breakdown.
Increase muscle protein synthesis (growth).
Restore glycogen stores.
Enhance recovery.
I know this is a lot of additional information Sophia but you seem to 'absorb' and utilise information like a sponge. Kia pai to waa whakataa (Enjoys your weekend)
When training lately I haven't been keeping too consistent is my intensity. I normally like to keep my intensity consistent when I train so that to me no training feels wasted. This is something I realised during my last couple of training's and is something I want to improve upon during my future training's. During my recovery days I have been drinking lots of water to replace what I lose when I sweat and eating lots of protein such as eggs, baked beans and meats to aid muscle repair.
ReplyDelete21/4/20
Today I decided to change where I train so instead of running on the treadmill I decided to train on the bike track to see if a change in environment would change anything. I ended up running to Afco and back, I'm unsure of the distance but I think its around 5 km. My minimum heart rate was 71 bpm ,my maximum was around 168 bpm and my average was 126 bpm. This makes my THR around 61% [126/204]
24/4/20
Today I decided to run on the bike track again. I did this mainly for a change in scenery as I couldn't really tell if it made a difference last training. Today I ran a little less than 5 km as I didn't run all the way to Afco so around 4.7 km. My minimum heart rate was 72 bpm, my maximum heart rate was around 170 bpm and my average was 121 bpm. This made my THR around 59% [121/204]
26/4/20
Today I did a different type of workout then I normally do. I ended up doing
some light weight training and basketball training [I don't know if that counts or not] I ended up just working on my arms mainly to give my legs a break. My minimum was 69 bpm, my maximum was around 160 bpm and my average was 114.5 bpm.
30/4/20
Today I ran 4 km back inside. My minimum heart rate was 71 bpm, my maximum was around 179 bpm and my average heart rate was 125 bpm. This makes my THR 61% [125/204] Nothing of note happened during this training.
Thanks for dropping 4 trainings at once Hori. It gives me the opportunity to examine your Frequency, Variety and where you are placing your rest days and it is obvious you are making good training decisions. It was also good to learn from your post that you are considering/adjusting? your diet to help you maximise the training effect. Did you read my response to Sophia to discover how diet helps you recover from training? I'm pleased you got off the treadmill and out into your local environment. Yes,it is harder to measure the distance but you can still measure intensity(THR) and time. And yes BBall training does count because you continue to improve the other fitness components associated with BBall - and it makes you happy. Did you read my feed forward to you on 30/4 Hori? Don't calculate average H/R. See,also my Continuous Training contribution to the Methods Of Training doc about what THR you should be working at and how long you should be in that 'zone'. I'm really delighted at how you are participating in our digital class Hori. I feel like an effective teacher when I see all your efforts.Thank you.
ReplyDeleteThanks for the feedback Whaea and yes I have slightly adapted my diet to match the level of intensity and activity I have been doing. Also yes I did read your comment and doc on H/R however I probably should have asked as I just assumed I fully understood what it was. I realised I have been calculating it wrong and have a better understanding of what it means after looking into it more and asking my dad about it. Thanks for your comments Whaea they help me work out what I'm doing right and what I should do next.
DeleteI forgot to add this in my first comment but should I go more in depth on the things i'm doing to improve my workout such as diet, stretches and rest days?
DeleteGreat Hori ...making mistakes is a natural occurrence,even essential in the learning journey. I always like the term learning journey because the destination is greater knowledge and skill.Also,when you reach one destination you become more confident to head further forward. Great analogy.My role is to help you navigate. To let you now when you are headed in the right direction and re-direct you when you go a little off track.I love my job when I can do that.So thanks for the thanks but what you are doing makes me feel useful. Not only are you learning heaps while you are trialing,correcting and improving what you are doing but you will be well equipped to help your trainees go on a learning journey of their own.So, you will experience how I feel when you help someone grow. Finally you can use all your training reflections for another Achievement Standard entitled Demonstrate understanding of the application of biophysical principles to training for physical activity. Google it to see what that is all about and you'll see lots of terms and knowledge I have been guiding you through over lockdown. It is my 'back up plan' to have the class do this assessment IF continued lockdown conditions prevents us from completing our Cross Country this term. Haere tonu Hori
Delete4/5/20
ReplyDeleteEarly this morning I decided to do cardio interval training. I had done research on interval training and found it to be ineffective when training long distance but I still wanted to give it a try. I ended up doing 1 minute sprints with 2 minutes rest in between. I did this 5 times. My minimum heart rate was around 70 bpm , my maximum heart rate by the end of all the sets was around 165 bpm and my average heart rate was 118 bpm .
The training effect is specific to the training method Hori. For example weight training(if the correct training principles are applied) will specifically promote increased muscle mass,muscular strength.Interval training improves your ability to use the anaerobic energy pathways (haven't taught you that yet) not aerobic endurance. But you know what? You need efficient anaerobic energy use to play basketball,rugby,netball,soccer -indeed most sports because you don't move continuously at a moderate pace throughout these games. Instead there are intervals of intense activity eg running the lanes in a fast break,chasing an opposition player who is trying to get open for a fast break pass), interspersed with low activity and rests. So,interval training mimics game conditions and will be really helpful for you as a basketball player.
ReplyDeleteTo make it even more specific to basketball, next time make your work intervals shorter (30secs) Even more specific -don't just run forwards.Put defensive slides in both directions movements in your 30sec -high intensity work interval. Then restslow walking around for 2mins. Repeat 6 times. If you have a hard flat surface.high intensity dribbling to a line or point,change direction to return to start and so on, for 30 secs. Rest for 2 mins.Repeat 6 times. Both have the added bonus of improving agility and co-ordination.
Ensure you have a good warm up and stretch before interval training to minimise risk of injury and maximise performance. Think about the specific muscles that you will be making great demands on and target those. Try it. I hope you like it Hori.
Thanks Whaea that makes a lot of sense. I can see how this training can be implemented into practising in game scenarios, I'll definitely give it a try some time.
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