GET FIT & MEAN IT! with World Champion Kate Bramley
There’s a few different forms of exercise out there now that aim to give you the most bang for your buck. By this I mean high intensity efforts with limited rest within a short session. Think HIIT training, F45, group boot camp & fitness sessions, spin classes, Crossfit etc. These types of activities have their place in exercise programs but you need to consider whether they are right for you & your body. If done incorrectly they can increase your chance of injury and you may experience burnout, ultimately leaving you back at square one with your fitness goals.
My suggestion is to firstly make sure you have a qualified and experienced instructor but also include one or two sessions per week at a low intensity. Focus on keeping your heart rate & breathing rate comfortable so you can have a conversation. This is a good way to increase your endurance & fitness without extra stress/strain on your body and help you recover from the more intense sessions.
60min spin class/session incl. short hard intervals + same time rest
45min alternate between 4 laps swimming + 2 laps aqua jogging with every second set fast with high cadence
45min stretching or yoga or pilates
30min run incl. 5 sets of 1min as fast as possible + home boot camp and/or stretching
60-90min power walk incl. some hills and/or trails or beach
60min spin class/session with 5 reps out of seat for 30sec
30min swimming focus on long smooth strokes + 15mins easy aqua jogging
30min run incl. 5 sets of 90sec as fast as possible + home boot camp
30min power walk + stretching
60-90min easy cycle on trail or road, aim to complete at least half the ride without stopping