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“A strong positive attitude will create more miracles than any wonder drug.” last updated: June 8, 2009 |
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Pressed for Time? Try a Mix and Match Workout! If you don’t have enough time to train, crank up the intensity of your workouts. If you can only squeeze three workouts a week into your schedule but want to maximize the strength and cardio benefits consider a Mix and Match Workout. Here is a quick overview of the concept. Monday ( Day 1) - SIT (Sustained Interval Training) Using your favourite cardio equipment, start with a 10 minute warmup. Then start Sustained Intervals (three 5- minute intervals at the highest pace you can tolerate with 5-minute recovery intervals between sets). Recover with a 10 minute steady state cool down. Wednesday (or Day 2) IRT (Intense Resistance Training). Select at least one exercise for each major upper and lower body muscle group (6 - 10 exercises depending on the time you have available.) Lift as much weight as you can safely handle with good form and technique for three sets of 10-12 repetitions. Limit your recovery period between sets to 60 seconds - or use a push/pull format and super-set with two exercises (i.e. chest and back) then recover and repeat. Warm-up for at least 5 mins and consider a 5-10 min cooldown to help with lactic acid removal. Friday (or Day 3) 2MD (Two minute drills) In any aerobic activity, go all out for five 2-minute intervals with each interval separated by no more than 2 minutes of recovery. Start the workout with 10 mins of steady state warm-up and finish off with the same length of steady state cooldown. [print this page]
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Newsletter June 2009 ![]() Download the printed version (pdf) of the newsletter. Just click on the picture. (click here for the archive) (take a look! at these websites)
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