Build your #Stamina
Stamina is key when you're looking to perform at high levels
Here's less than 20 minutes of your day to give your stamina a test
Too easy? Add minutes to your rounds or switch up the order. Tag @Ufcgymnrhills
and show us what you got!
Love yourself harder than you ever loved anyone else. That’s the 🔑 Stop looking for motivation outside of yourself.
to trigger muscle rejuvenation you need to initiate muscle breakdown and turn on the mechanism that signals satellite cells in your muscle to commit and convert into new muscle fibers. this can be done by combining intermittent fasting, that’s where short intense exercise comes to play. but that's only the first step…
the second step is to stop the catabolic process in your muscle and promote recovery. for this you need to feed your muscle with fast assimilating protein right after exercise.
addressing your diet is absolutely crucial before you venture into any kind of fasting. HIIT workouts have shown to produce greater health benefits overall than conventional aerobic training, as well as the ability to naturally increase your body’s production of human growth hormone (HGH) also known as the “fitness hormone.” HGH promotes muscle, effectively burns excessive fat, and plays an important part in promoting overall health and longevity.
here's how a typical HIIT workout is done using an elliptical/running machine:
1. warm up for three minutes.
2. exercise as hard and fast as you can for 30 seconds. you should be gasping for breath and feel like you couldn't possibly go on another few seconds. it is better to use lower resistance and higher repetitions to increase your heart rate.
3. recover for 90 seconds, still moving, but at slower pace and decreased resistance.
4. repeat the high intensity exercise and recovery seven more times
easy?! ABS-olutely 😉
tag your workout body💞
A really overdue PB on rowing under the belt at todays training with PT @edmanjoel
I start with a 1 km power walk where I switched to running the last 0,25 km. Incline was 2.5 degrees and I did it in 7:24.
Then it was time for cardio and first up was 3x200 meter rowing with a goal of getting a new PB. Unfortunately the rowing machine we always use was taken and the one I ended it up didn’t give any kickback at all. I ended up with 39.2 sec which is the worst time in ages. Then the right machine got free and on the second rowing I did it! 36.5 is the new PB and 0.2 sec faster than the three times I have ended up on 36.7 sec. Wonder what time I could have done today with my first attempt on this machine? Much better I think. 👏🏻👏🏻🚣♀️🚣♀️
The third interval was 37.5 sec which is good for the third attempt.
Then it was time for pushing (going forward) and pulling (going back) the sled back and forth with a total weight of 75 kg. I had a minute of rest between each interval and we did 5 intervals. Pulling the sled was the first time and it hurt as hell in my thighs. 💪🏻💪🏻💪🏻
Then we ended with with the cross trainer and 5 as an incline and a resistance of 20. I was to squeeze down and really push myself for 30 secs and then 45 secs rest through walking while standing. We did 5 intervals of this as well. Really tough but I managed! 👍🏻💪🏻👏🏻 📸 @edmanjoel
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