Whether you are a beginner or have been exercising for a little while, come and learn to succeed at a 5k or fun run events..
We will discuss the basics and then focus on High Intense Interval Training (H.I.I.T). First, we want to mention that high intensity is relative to the individual, and we will fit the program to your individual level. HIIT has become a very popular training method and will get you started along the right road to prepare for any Extreme Event. A HIIT workout session consists of a quick dynamic warm up period. Then move into short burst of all out intensity exercises. These are usually done at about a 2:1 recovery to work ratio. The number of repetitions you complete in the exercise depends on the event that you are training for. (i.e. the Extreme Event where you have a hard high intensity obstacle, followed by a recovery style run).
A high intense interval workout raises the body core temperature and heart rate a little further than a typical circuit style training regimen. This in turn speeds up your metabolism and helps burn fat for fuel a little faster than normal. An example of a HIIT workout would be as follows:
Dynamic warm up- 25 jumping jacks, 25 butt kickers, 20 squats, 10 push ups 2 minute jog – 50 jumping squats 2 minute jog – 50 push ups
2 minute jog – 25 jumping lunges each leg
2 minute jog – 20 burpee push ups
2 minute jog – 25 gorilla squat jumps
2 minute jog – 15-20 jumping pul ups
2 minute jog – 30 full V-Ups
5 minute cool down jog – followed by a 3-5 minute stretch
This is a solid half hour workout that requires no equipment, but will for sure get you ready for the Extreme Events obstacles and intensity! For anyone starting a training program, please consult your physician.