My 10 favourite and most effective exercises/training mehtods:
As with all of these exercises, make sure a warm-up and cool-down are used.
1.
Fartlek
Fartlek is Swedish for "speed play". Put simply, fartlek is a type of running where you go from high intensity to low intensity over and over again. Even more simply, you sprint, you jog, you sprint, you jog, you sprint, you jog - you get the point! Personally, I have found it to be the single most effective training method out there. It is great for burning calories, and your general fitness will get such a boost if you incorporate this into your training program. A great fartlek session looks something like:
- 90 seconds hard running (85-95%), 90 seconds recovery. Repeat 2 times.
- 60 seconds hard running (85-95%), 60 seconds recovery. Repeat 4 times.
- 30 seconds hard running (85-95%), 30 seconds recovery. Repeat 4 times.
- 15 seconds sprinting (100%), 15 seconds recovery. Repeat 4 times.
Note: with the recovery, try to keep jogging.
Note #2: to make this exercise increasingly difficult, but to gain even greater results, it can be done up hills.
2.
The Mile ... Twice.
The mile, or 1.6km, is an Olympic event. It's also great to use in your training program. This is a very simple yet effective session. Run a mile at 90% of your maximum effort. Walk around for 2 minutes, then go again. Try to push as hard as you can on the second mile, you'll be buggered, but the results are worth it.
3.
Interval Cycling
This can be used either with a exercise bike, or out on the road on a push bike. I like both ways, though probably prefer an exercise bike. It's a great way to buil up a sweat and really works those quads. There are a number of different ways you can use this training method, and my personal favourite is this:
- 5 minutes nice pace (warm up)
- 1 minute fast; 30 seconds nice pace. Repeat 3 times.
- 30 seconds fast; 30 seconds nice pace. Repeat 5 times.
- 2 minutes fast; 30 seconds nice pace. Repeat 2 times.
- 15 seconds flat out; 15 seconds nice pace. Repeat 8 times.
- 5 minutes as fast as possible.
- 10 minutes nice pace (warm down)
Note: if you are using an exercise bike, try to make the resistance challenging. If it is too low you won't see great results.
4.
The Push Up
Push ups are used in almost everyones training program, whether you be a beginner or professional athlete. Why? Because they work! They are one of the best exercises around as they target large muscles groups, in one compound movement. Another great thing with the push up is that there are so many variations of it, including the close grip, wide grip, decline, incline, clap, etc.
5.
Sand running
Live near a beach? Then God your lucky. Simply go and run on the softest sand for 20 minutes, working pretty hard. The burn in your legs combined with heavy breathing you've never experienced will let you know just how hard you're working. Make sure you're working hard enough that by the time 20 minutes comes around, you don't want to move another step.
6.
Boxing
Boxing is a great off your legs, full body training. It works your arms, improves cardio vascular fintess, and can be used to build speed and agility. The most effective boxing in my opinion can ony be done with two people. One person wears the gloves, one wears the pads. If you can't find a partner to do this with, then a punching bag will have to do. Great sessions for both are as follows:
With a parnter (pads):
- 1 minute straight punching; 15 seconds rest.
- Get on your knees, and your partner will stand behind you holding the mits at a height where you have to nearly fully extend your arms to hit them. Hit them for 1 minute flat out; 15 seconds rest.
- Stand back up. Now, hit the pads 3 times (starting on your left arm), stop, then 5 times, stop, then 7 times, until you get to 21, then work your way down. So: 3, 5, 7, 9, 11, 13, 15, 17, 19, 21, 21, 19, 17, 15, 13, 11, 9, 7, 5, 3. Rest for 15 seconds.
- Get your partner to side step around in a space of about 5 meters square, and when he/she stops, you hit the pads 5 times. So you have to side step around wherever he goes, and then punch. Do this flat out for 2 minutes. 15 secs recovery.
- Punch the pads 10 times, then do 4 push ups. Repeat 10 times; 15 seconds rest.
- Punch flat out for 2 minutes.
7.
The Plank
I personally love this exercise, and I know I'm not the only one who will rave about it. It is used predominately for stregthining your back and abs. The best routine for the plank I have found is something like:
- Hold for 90 seconds, 45 seconds rest. Repeat 3-6 times.
8.
Squats
Squats are one of the best lower body exercises avaliable. Scrap that - they are the best. They can be used with weights, or just using your bodyweight. For beginners, I would suggest doing squats against a wall, without weights, and slowly working your way into incorporating resistance. For a in depth look at squats click on this -
http://en.wikipedia.org/wiki/Squat_(exercise).
9.
Swimming
Swimming is a highly effective form of cardio. It is an off your legs, full body workout, which is one of the best ways to mold the body you've always wanted. Buy some goggles and a swimming cap and head down to your local pool. This session is fairly straigh forward, but will work you like you wouldn't believe. The session consists of:
- 100 meter warm up swim (freestyle).
- 400 meters hard swimming; 30 seconds rest. Repeat 4 times. (freestyle).
- 50 meters hard swimming, 50 meters slow swim. Repeat 5 times. (freestyle).
- 200 meter warm down (breaststroke, freestyle, back stroke)
10.
Skipping
Skipping is great for your lower body, and builds up a huge sweat. It's also pretty fun! A session of skipping would be something like:
- 200 fast skips. Rest for 30 seconds. Repeat 5 times.
- 500 fast skips. Rest for 30 seconds. Repeat 2 times.
- 1000 fast skips.
However, you can make your own program. Just skip as fast and as long as you want. Make it fun.
11. Tricep Dip
12. The Crunch
13. Chin Ups
14. 3km Time Trial Run
15. Burpees
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