I'm Blogging For Your Jogging

If you're like me and enjoy exercising in the fresh air, going for a run feels great. This month I have spent the mornings and evenings at the park running the circuit class, and have been overwhelmed by the number of joggers (I'm not sure why they don't come to the circuits, but anyway). This is so wonderful to see, if you have the motivation to get out there on your own, then your destined to do well. However, try mixing up your runs with a little variety and you'll feel inspired to keep on trucking.

Suggestion one: Interval training.
This is a more effective way of burning fat than constant pace, continuous type running. It increases your basal metabolic rate and can even stay raised for up to 18 hours post exercise, everyones' ultimate fat burning dream I'm sure. So challenge both your respiratory and cardiovascular systems next time you go for a run, it's simple.

-Warm up at 65% HRM (breathing becomes more difficult) (HRM = heart rate max)
-2 minutes keeping at 65% HRM
-2 minutes at 80% HRM (heavy breathing- conversation just possible)
-2 minutes at 65% HRM

Repeat four times, then cool down, if you're struggling, don't stop, walk.

Suggestion two: Hill runs.
A similar change of intensity through the use of this exercise, but if you find the right hill, the running won't be the only breathtaking element to your running (there's some great hills and views all along the South Downs). Moreover, running on the grass will provide slightly more cushioning for your knees and ankles. So try running up and down the hills for a dramatic improvement in stamina and to feel those quads and calfs burn.

Suggestion three: Enjoy the beach.
Try running along the stones or sand every now and again. You can dodge the hustle and bustle of the pavements, and do some beachcombing whilst you're there. This will get you working in a slightly higher heart rate training zone, but you'll see that fat get washed away in the sea! This is only suitable for those with no knee or ankle injuries.

All of these suggestions are there to give an interesting twist to your already amazing exercise routine. Remember change one of the FITT (frequency, intensity, time and type) elements once a month to keep those improvements coming. Finally the variety of intensities you will be working at will utilise different fuels (carbs, fats and proteins), so no excuses for getting a well balanced meal in you.

For any tips, tricks and more kicks, please get in touch.
Enjoy:)

Tom Ronchetti