Gym - 10th August

Interval workout:

Treadmill

15 minutes interval running - 3mins speed 10, 2mins speed 13.5 - repeat

5 minute rest

15 minutes interval running again - same as above.

Spinning

35 minute interval spinning - 'hard' level. 20.6K. 

Weights

All 3 sets, 10 reps

- leg press - bicep curls - weighted arm abduction and adductions

Gym - 6th August

So, I've been doing long runs to keep my cardiovascular endurance up for a while now and I think it's about time for a change. I'm starting to incorporate interval training into my workouts. Interval training involves short bursts of intense exercise, with recovery periods in between. High Intensity Interval Training (HIIT) is an extremely effective form of exercise that makes your body work hard and burns calories quick. In fact, researchers at the McMaster University in Canada found that three 20 minute sessions of HIIT a week provided the same benefits as 10 hours of steady exercise over a two week period!

Workout

Interval run: 6.01K - 31:06 minutes - Steady speed 10 for 3 minutes, high speed 14 for 2 minutes. Keep on switching between the two intensities for the workout duration. 

Bike: 6.06K - 16:45 minutes - Resistance setting 15.

Bicep curls: 10kg, 3 sets of 10 reps.

4 minute light jog home and stretch. 

Gym - 2nd August

Workout

1hr bike - resistance 15 - 20km (av. heart rate, 136bmp)

20 minute treadmill run - 3.68km (av. heart rate, 158bpm)

Weights

Bicep curls - 10kg - 3 sets, 12 reps

Deltoid abduction - 20lbs - 3 sets, 10 reps

Bench press - the bar - 3 sets, 10 reps

Gym - 7th July

I recently purchased a Polar FT7 Heart Rate Monitor to ensure that I'm training at the right intensity and also tell me whether the main effect of my training is fitness improvement or fat burning. Although this gadget is no way essential for a workout, I love it and find it very motivational. 

Workout:

Treadmill 40 minute ending with a 3 minute sprint

 Outside cool down 10 minute run - Total running distance overall = 8.4K

Bike - 13minutes 28sec

190lb leg press, 3 sets 10 reps

70.15lb chest press, 3 sets 10 reps

70lb Row, 3 sets 10 reps

Total Duration: 1hr30mins