Consult our training experts to build a specific training program for yourself

Continue working out and make sure you stick to it like glue!

While you’re at it, don’t forget to eat healthy. A proper Nutrition and Hydration is key to an effective workout and active lifestyle

A good 7-8 hours of sleep or rest is key to recovery of body for maintaining your activity level

Workout with a positive attitude and don’t forget to smile

CHALLENGE YOURSELF – HOW FIT ARE YOU

HIGH INTENSITY INTERVAL TRAINING CAN AFFECT THE WAY YOUR BODY USES FUEL, NOT JUST THROUGH EXERCISE BUT THROUGH THE WHOLE DAY.

HEART HEALTH

The heart is truly an incredible organ, capable of pumping 5 liters of blood per minute and beating close to 115,200 times per day!

Thankfully the heart is managed by the autonomic nervous system, which is a fancy way of saying the system managing your heart doesn't require any thought from it, it simply happens.

Training can have a huge impact on both how the heart works and also the physical size of the heart. Training that causes an elevation in heart rate, can over time increase the size of the heart. This is significant as a larger heart will increase your stroke volume – which is a good thing. Imagine a hose coming in to your heart and leaving your heart - by increasing the size of the hose it takes less beats to get the same amount of blood into and out of the heart.

Training regularly will also improve the ability of the heart to recover. A healthy individual would find their heart returning to their resting heart rate quicker than an individual who is de-conditioned. This speed to recover gives them the ability to perform subsequent sets of work sooner, very important for anyone playing a sport where there are bouts of sporadic high intensity training.

Heart rate is traditionally discussed when talking about aerobic training; however there is no reason why a resistance training workout cannot provide a challenging aerobic workout. A simple way to manage heart rate is called RPE or Rating of Perceived Exertion. Using a scale of 1 to 10, 1 being you barely notice you doing anything at all, and 10 being the hardest high intensity workout you've ever done, next time you perform a resistance training workout don't allow your intensity level to drop below a rating of 7. So rather than sticking to a traditional recovery time frame of 1 to 3 minutes, between sets of exercises if you feel you have dropped to a 6 your rest is over. I guarantee you will be breathing heavy and giving your aerobic energy system a great workout as well as your muscular system.

HIGH INTENSITY INTERVAL TRAINING CAN AFFECT THE WAY YOUR BODY USES FUEL, NOT JUST THROUGH EXERCISE BUT THROUGH THE WHOLE DAY.

WHY SHOULD YOU DO HIIT?

As with anything there are many reasons why so many people are starting to train this way and why it’s so beneficial.

Read More
WHY SHOULD YOU DO HIIT?

As with anything there are many reasons why so many people are starting to train this way and why it’s so beneficial.

Read More
WHY SHOULD YOU DO HIIT?

As with anything there are many reasons why so many people are starting to train this way and why it’s so beneficial.

Read More

SO LET'S BREAK IT DOWN TO 2 MAIN OPTIONS

1 Short burst of around 15 – 20 seconds work at 95% effort, followed by a rest of around 30 – 90 seconds (depending on your fitness level). Repeat this 5 – 10 times, depending on how you handle it. Think that you’re being chased by an angry lion!

2 Short burst of around 15 – 20 seconds work at 95% effort, followed by a rest of around 30 – 90 seconds (depending on your fitness level). Repeat this 5 – 10 times, depending on how you handle it. Think that you’re being chased by an angry lion!

  • Start off with 5 – 10 minutes getting warmed up. Make sure you include some dynamic stretching

  • Get the rower set up for you and enter a work interval of 20 seconds and a rest interval of 30 seconds.

  • The work period should be close to maximum effort, around 95%.

  • At this work-rest ratio, aim for 8 – 10 rounds and keep an eye on your distance covered – if yo

  • Start off with 5 – 10 minutes getting warmed up. Make sure you include some dynamic stretching

  • Get the rower set up for you and enter a work interval of 20 seconds and a rest interval of 30 seconds.

  • The work period should be close to maximum effort, around 95%.

  • At this work-rest ratio, aim for 8 – 10 rounds and keep an eye on your distance covered – if yo

  • Start off with 5 – 10 minutes getting warmed up. Make sure you include some dynamic stretching

  • Get the rower set up for you and enter a work interval of 20 seconds and a rest interval of 30 seconds.

  • The work period should be close to maximum effort, around 95%.

  • At this work-rest ratio, aim for 8 – 10 rounds and keep an eye on your distance covered – if yo

  • Start off with 5 – 10 minutes getting warmed up. Make sure you include some dynamic stretching

  • Get the rower set up for you and enter a work interval of 20 seconds and a rest interval of 30 seconds.

  • The work period should be close to maximum effort, around 95%.

  • At this work-rest ratio, aim for 8 – 10 rounds and keep an eye on your distance covered – if yo

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