#TrainingTuesday Training Tips
Happy Training Tuesday!
A couple of weeks ago, we shared fun 5K training tips on our MuckFest MS® blog – think less running and more mechanical bull riding. If you’ve mastered the mechanical bull and you’re looking to add some more intensity to your training regimen, you’ve come to the right blog. We called up our MuckFest MS Jacksonville friends at The HIT Centers of Jacksonville to give us some tips on how to rock the MuckFest MS course with Olympic skill.
1) Intervals: If you want to improve your cardiovascular fitness, train in high intensity intervals. Studies have shown that working above your anaerobic threshold will improve your fitness level. An example would be running at a high speed for one minute on the treadmill and then resting/recovering at a slower, walking pace for one minute. Sets of ten to twelve are optimal.
2) Flexibility: It is important to stretch before and after any exercise. Prior to stretching, it is recommended to do a general warm-up which may consist of five to ten minutes of slow jogging or riding of a stationary bike. By warming up first, your heart rate, blood flow, and deep muscle temperature will increase, which will help protect against injury and improve flexibility of your muscles. After you have warmed up, perform your static stretches and hold each position for at least 30 seconds. Your stretching routine should take anywhere from ten to fifteen minutes.
3) Agility: Basic fundamentals and mechanics are key when it comes to agility. A strong foundation/core is essential. Your body needs to be able to generate enough force in a very short period of time to be able to perform these stop and go movements. However, agility is more than just moving from side to side (side shuffles). Any change of direction can be considered agility. Some drills that you can do at home are t-drills, shuttle runs, or even jumping rope.
4) Circuit Training: Circuit training allows you to perform multiple strength exercises without exhausting your muscles too rapidly. It is also a great method to follow if you are short on time and can’t go to the gym for a full hour. You can even do circuit training at home. There are many ways to circuit train: all upper body, all lower body, or both upper and lower. An example of a circuit would involve squats, push-ups, lunges, and pull ups. Perform your reps for each exercise with minimal rest between exercises. Once one round is complete, rest no longer then one minute and repeat one or two more times.
Do you have some great training tips you want to share with the MuckFest MS community? Share them here or tweet them to @MuckFestMS and use #trainingtuesday to join the conversation!
Thanks to The HIT Centers Jacksonville for some great tips!
Please note: any health, safety and training information provided to you in connection with your participation in MuckFest MS is not intended to replace or be construed as medical advice and any such information is not a substitute for seeking medical advice or treatment from your medical provider. Before starting any exercise program or following any recommendations, advice or other instructions regarding training for this event or any athletic event, you should first consult a physician and have a physical examination.