Sports

Weight loss: Fitness experts provide training tips for exercising this summer


It’s that time of the year in the summer when you don’t know how good the weather is going to last – and you want to make the most of it.

But, as fitness followers will relate, you don’t want to fall of your training and feel like you are not working out.

So, how do you kill two birds with one stone? It isn’t with a magic exercise or any shortcuts, that’s for sure.

When it comes to compromising on time for your workouts and wanting results, the expectations around the effort you put in will have to increase.

If 45 minutes is the time you have to carry out a session, you need to focus on EMOMs (every minute on the minute for a period of time) with a selection of exercises or an RFT (rounds for time).

Make the most out of the time you have in the gym – FILE IMAGE

 

As your effort levels will be raised, your fatigue will kick in sooner in these shorter workouts.

Simple exercise selection is important, so you can keep good form throughout the whole workout.

The team at Marchon Athletic, for instance, pride themselves on no nonsense workouts, efficiency and “training everything so you are ready for anything”.

Try this RFT below if you are short on time:

  • 20 calories “check in” on a bike erg

Followed by three rounds of:

  • 5 devil press
  • 10 DB racked squats
  • 20 calories “check out” on a bike erg

Or, if you have a bit more time, try this EMOM for 24 minutes:

  • Minute 1: 15 calories bike erg
  • Minute 2: 30m sled push
  • Minute 3: 15 calories ski erg
  • Minute 4: 30m sandbag/dead ball carry

Repeat this until you reach 24 minutes. Good luck!

Follow Leo on Instagram for his  latest training tips and videos

Get on the bike

Are you feeling inspired by the Tour de France?

Geraint Thomas was pipped to yellow jersey by Team Ineos team-mate Egan Bernal, a week ago in Paris.

And this week the some of the key streets in London have been kept car-free in a bid to promote cycling, coinciding neatly with the annual Ride Prudential race.

Here, we asked our resident fitness expert NICOLA MARTIN to provide her top tips for getting fit on a bike…

It takes years of training to be at the elite level where the likes Bernal, Thomas and Chris Frome are at.

Tour de France champions Egan Bernal and Geriant Thomas have put in years of training to reach cycling’s summit

 

But anyone can set out and train like the professionals. Here’s how:

Hill climbs: you can either get outside on steep hills, up and down mountains, rocky roads – or you can stay inside and focus on resistance training, such as spinning.

Sprints: again, you can perform outside on rough surfaces and steady roads. Sprinting down hills for control will boost your fitness in the form of strength training.

Strength training: ensure your legs are fully strengthened by training within the gym with endurance training. Try low weights and high reps. Along with resistant bands, cables and HIIT training.

Read More

Sport top stories

Flexibility: dynamic stretching will help with any muscle tightness, prevent injuries and give full range of motion.

Nutrition is important too, of course. How to eat like the professionals:

As cycling is predominately a cardiovascular workout, you need plenty of good, clean food to fuel your muscles. High protein will help replenish muscles and carbohydrates to refuel the body.

A 12 week plan with motivation, dedication and a healthy eating plan will help you manage great results.

Here are my my top three tips:

  • Start by training 3-4 times a week and gradually build up to reduce injury
  • Keeping hydrated and refuelling the body with the correct foods is a must
  • Make sure you take a minimum of 1 day rest.

Nicola Martin  is a personal trainer based in UAE. Check out her top tips and training videos on Instagram Xclusivefitness_





READ SOURCE

Leave a Reply

This website uses cookies. By continuing to use this site, you accept our use of cookies.