Great Britain Athlete and British Record Holder, John Lane is back again this month to give you his summer holiday workout tips.
Everybody loves a good summer holiday. Here is an excuse to book a beach holiday getaway. Whilst enjoying your summer holidays, training can be changed up and adapted. Running on sand can improve your speed and help build muscle tone. Going for a run on the beach requires 1.5 times more energy and makes your body work harder to deal with the soft, unstable surface.
Monitoring your heart rate
Monitoring your heart rate during exercise can be a great way of keeping an eye on your progress. This number will change frequently and will depend on your session and your goal. The quickest and simplest way to find out your max hear rate is 220 minus your age. For improving your cardiovascular levels, try stay between 50-85% of your max heart rate during your session. Everyone’s target heart rate will be different and varies on your age, weight and fitness level.
Functional training helps strengthen your muscles to support your every day movements. It also helps strengthen the everyday fundamental movements such as squatting, pushing, pulling and reaching exercises. As well as keeping things simple, functional training also burns a lot of calories due to so many muscles working together at once.
Train as early as possible
Going to the gym in the first half of the day has its benefits. Working out in the morning can help boost your energy levels for the rest of the day and can all so kick-start your metabolism. If you are unable to get the gym every session in the morning, start small by changing 1 session a week from the evening to the morning to try and kick-start a change.
Practice proper posture
If you have a bad habit of leaning forward whilst on the treadmill or cross trainer, then your posture may be your problem. If you are leaning forward you will be putting unwanted stress on your shoulders, back and arms. Lowering the intensity of your work out will help avoid stress and help correct your posture. Putting unwanted stress on your lower back can lead to unwanted injuries and time off training.