Over the last few weeks I’ve changed my training program as I’ve mentioned in my previous blogs. Previously I would train for hours and hours at the gym starting with cardio, using the machines and working on various parts of my body. Although I have to admit I do enjoy this style of training,What I am beginning to learn is that that sort of training is not sustainable in the long term. I am learning to understand that in order to stay fit and look my best I need to adopt a sustainable long term training program that can be taught to others in order for them to get fit. The best way to stay in shape is not to follow a faddy diet but to adopt healthy eating with treats and long term training sessions that can be changed and intensified as you get fitter. I’m learning to measure my food portions using measuring cups and gathering knowledge on portions from various sources. I previously gave a measurement for your calorie intake in a previous blog.
Training programs such as cave, guerrilla training and such like can often lead to in my opinion to high risk of injury as the size of the classes means that the participants often do the moves incorrectly as the trainer can not possibly keep an eye on everyone. Training one to one or with a small class means you can help the participants to make the correct adjustments ensuring you are training correctly and getting the most from your workout. I believe that classes such as cave, guerrilla training do not get the results you need in the long term. Fitness is a long term daily routine that can be utilised by anyone willing to make the change. Statistically if you work out for an hour that a meagre 6% out of your day.
Now for the science bit. Interval training and anaerobic training greatly increases the body’s functional capacity for development of explosive strength and maximum short term energy results. When training in this way doing training such as Plyometric jump training uses short bursts of energy like interval training. Training in this way basically means that we burn our fat stores and doesn’t start use our muscle stores. When we exercise we use our ATP stores which is the energy source for all human movement. However muscle stores only have a limited supply of ATP that is available for use. ATP is usually all used up within 60 seconds hence why it’s beneficial to train for short bursts. Once ATP is gone the body uses the carbohydrates in our body to get this back and uses glycogen ( from the muscle cells) or glucose (from the blood) the waste product from this is lactic acid. Therefore if you continue to train for a prolonged period of time without a break the lactic acid can build up more quickly than can be flushed out. This often resulting in muscular fatigue hence why short bursts of exercise of no longer than two minutes are very beneficial. When you train aerobically, which lasts over two minutes, the body uses again ATP but also fat can be used for energy. At the upper limits of aerobic exercise 100% of the energy comes from carbohydrates-not fat- so if these stores are not available the body will use muscle stores for energy. Hence why a lot of body builders avoid cardio like the plague as it can often deplete muscle mass however to ensure that this is not the case you need to ensure your eating the right foods. So basically from my research and recent studying I’ve realised that for me at least and many others training for shorter periods of time means that your shredding more body fat, training to be fit and lean like an athlete.
This week I’ve started to train various clients with different levels of fitness and abilities. I’ll talk about adapting workouts in next weeks blog.
An going issue for me is food this is a battle I think I’ll always have but it is getting easier most of the time. Even though I’ve worked out my calorie intake, protein consumptions etc it’s still hard for me to get my head around food and getting over my fear of being ‘big’. I use a lot of positive affirmations and visual aids to try and help me.
Functional Core work and logistics
Push up/ pull up challenge
Punching and kicking training
Push up/ pull up challenge
Upper/ middle/lower session
Core synergistics session
Push up/ pull-up challenge
3 mile walk with two fitness stops
Lower body and core session
Push-ups/ pull ups challenge