Today was a good day. I completed a 45minute run which included my fastest 5K and fastest 1 mile (7.01). I'm no runner, but I'm happy as it shows that everything pays off eventually. I've started heavier weights on the leg press as 190kg is no longer challenging.
Tip 1 - Play by numbers
Calculate your maximum heart rate (MHR) by subtracting your age from 220. The American College of Sports Medicine recommends hitting at least 70 percent of your MHR while you exercise to maximize your calorie burn and fat loss. If you don't have a heart rate monitor, count your pulse for 10 seconds, and multiply that number by 6. Keep working at 70 percent of your MHR for as long as you can. When you get tired, slow the treadmill to an easy jogging pace, and rest for a few minutes. Next, see how long you can go at 85 percent of your MHR.
At the end of every run, when you feel like you're going to stop, sprint. Yeah, it sounds crazy but you can always push yourself a little bit harder even if you don't think you can. It's genuinely quite fun and it allows you to set new challenges and targets with yourself each session.
Workout:
45 minute run with gradual 5 minute sprints at the end
15 minute bike
210lb leg press, 3 sets 10 reps
70.15lb chest press, 3 sets 10 reps
70lb Row, 3 sets 10 reps
Total Duration: 1hr30minutes
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