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Are you doing the same gym programme as 6 months ago?
I think it’s really hard to be objective about your own training routine, to look for the elements lacking in your fitness. Could it be that the very things you find are lacking are the ones you subconsciously avoid either because you don’t enjoy them, or have no idea even how to get started.
The workout I’ve chosen to do with you, Supersets, combines most of the basic elements of fitness; cardio, strength, agility, balance and flexibility. One of the most important things is that it’s fast (like many of you I get bored with endless repetitions) and doesn’t require lots of equipment, so can easily be done at home or in the gym. You could also add an element of fun and friendly competition to the workout by doing it with another person. Try to match each other’s pace on the run followed by working together on the strength sections, switching the exercises as necessary, and encouraging each other to push that little bit harder!
I always like to start my workouts with a cardio section,but find that a straightforward run of 20 minutes or so can be a little boring, especially if it’s done on a treadmill. Have you noticed that your 5k time doesn’t seem to change no matter how many times you run the distance? One of the key reasons is that it is very difficult to improve without varying your training routine as your body will quickly reach a plateau, something which will occur if you always run at the same pace.
So let’s try breaking out of our comfort zone! Your 2 minute hard running sections should leave you having to concentrate hard on the exercise, with the ability to hold a conversation being almost impossible. The 1 minute sections should be run at your (more comfortable) long distance run pace. If you are unsure about what each pace should be for you, it may be worthwhile investing in a heart rate monitor; the easy pace would equate to about 70% of your maximum heart rate and the hard pace would be about 80%. The instructions for how to work out these figures should be available with your purchase of a monitor.
Moving on to the strength section; choose weights which provide resistance and with which you can do 10 reps fairly comfortably whilst maintaining good technique. The idea behind combining exercises like these, which can use weights or body weight for resistance, is that we can quickly take the muscles to failure whilst also making a slight change in the way they are utilized.
I would imagine on a workout like this you’re going to get fairly hot as it’s fast and quite intense. I’m not a big fan of sports drinks per se, especially on a workout that lasts no more than an hour, however, an isotonic low calorie sports drink would be more than adequate (most of us have more than enough stored energy!) if you feel it is necessary to take in liquids during the session.
Try this workout about once a week if you’re cross training (see my article on the benefits of cross training), or 3 times a week if your goal is weight loss.
Good luck and see you in the gym,
Anna
