Tuesday, January 27, 2009

Build your aerobic base

Full Range Of Motion. It's important.


Read the link below from Gym Jones for more info:
http://www.gymjones.com/knowledge.php?id=20

Workout:
Do something at a moderate to high intensity for 15-45 minutes.
Get creative.
Here are some ideas:
- walk up and down the stairs at your work strapped with a weighted pack
- row 5k or 10k
- jump rope 2,500
- run 5k or 10k

In addition you should also do the following to improve your relative strength:

"Pull ups - Density training is the key. Do this daily: 10 rounds, 3x pull ups every 30 seconds. When you can get three perfect, dead hang pull ups (no chicken necking, no bullshit) for all 10 rounds, then increase the number to 4 reps every 30 seconds. Work your way up until you can get 5 reps for 10 rounds every 30 seconds, then do a max pull up test. Again do this daily. This whole drill only takes 5 minutes - and is a great warm up or finisher."
- Rob Shaul, Mountain Athlete

Post your activity and time to comments

2 comments:

  1. I am trying a spinning class tonight at a local gym. Its a one hour circuit. Shoud be intresting.

    Beastmaster

    ReplyDelete
  2. 30 minutes of intervals on the stationary bike

    ReplyDelete