PT Personal Trainers

The right way to do a long workout

Often the weekend is synonymous with free time, and with it more time to train. However training more these days does not mean having results to duplicate.

Spending hours running, cycling or making very long efforts will not make you a stronger athlete, but rather complementing with exercises that recruit other muscle groups, circuit exercises to improve mobility, strength, speed, agility, and strength. Its resistance, burning many calories.

The heating (10 to 15 minutes) 

- Here we leave aside the traditional running on a treadmill and there is a dynamic warm-up in which the whole body is prepared for the following training, also preparing the joints for the exercise. 

The training (65 to 75 minutes)

- do an exercise circuit 4 times at 70 to 80% of the maximum heart rate, recovering 90 seconds, then rest a few minutes (2 to 3 minutes) and advance to the 2nd circuit at the end of the training session, Finish with a short but high intensity cardio.

1st circuit - 1 minute per exercise, rest 90 seconds after the circuit and repeat 4 times.

Example of exercises:

- Kettlebell Swing

- VIPR Cossack Squat Carry Hold Press

- Plank Hold Reach

- Jump Rope

2nd circuit - 1 minute per exercise, rest 90 seconds after the circuit and repeat 4 times.

Example of exercises:

- Kettlebell Front Squat / Press

- Lateral Sandbell Slams

- VIPR Reserve Lunge Rainbow

- Lateral Shuffle to Skater Hold 

Perform an interval of 4 to 5 minutes

Finally we finish the training with 10 minutes of cardio as much as it can achieve, for example take Remo or AirDybe.

To finish the workout during the last 10 minutes perform breathing exercises and softer in order to reduce the heart rate.

This may be a brief example of a workout to improve your physical condition, in Personal Trainers we can help you design a workout structure for you. Contact us trough our email geral@personaltrainers.com.pt, website or social media.

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