Here we are into the new year. This is the time of year when some folks continue to pledge there allegiance to training like they have day in/day all year round. For others this a time to embark on a new journey in life, a fitness journey. Whether this is routine or new to you the fact of the matter is no how many hours a day you spend training in a gym, on a road, or up and down a mountain; the battle continues when an athlete gets home and it is time to eat. Life is all about choices right? That moment you enter your kitchen before or after a killer workout you have tough choices. Are you going to reach for that frozen dinner, how about that box of macaroni and cheese, or better yet how about those bread crumbs to make some chicken parmesan? Look to be eating lean meats, vegetables, foods with a source of protein. Some of our favorites here at WW: chicken, fish, ground turkey meat, quinoa, broccoli, kale, avocado, eggs, turkey bacon. Depending on your situation and if you are limiting yourself to x amount of calories per meal, you may want to invest in a scale to weigh your meals. Let us be clear it is one thing to indulge in a cheat meal a few times a week but, to consistently be eating fatty, greasy, high sodium, high calorie foods denotes the meaning of why you are training to begin with. Oh if you are giving thought about becoming gluten free, vegan, paleo, or doing the whole 30 we strongly reccomend speaking with a nutritionist prior to doing so. Each person is unique in there own way and what works for me may not work for you.
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So the time is nearing closely, the weekend is almost upon us. You have been training months/weeks/hours leading up to your event Maybe you are a triathlete, CrossFitter, a marathon runner, or Obstacle course racer; and your curious when is a good time to scale back your training? Chances are you have spoken to your trainer, coach, or workout partner. So what is the rule of thumb?
Here at WeekendWarrior we recommend keeping your training level at 110% through Tuesday, scale back to a 70-75% mx effort Wednesday and Thursday. On the last day of the work week Friday, utilize this day for a maximum recovery day. This may include yoga, walking, a light hike, mobility, stretching and foam rolling are all a necessity.
Now depending upon your level of fitness you may want scale back or even increase activity. Remember your competing against yourself not the other athletes go out there play hard, be smart, and kick some butt you WeekendWarrior's.
A conversation piece that comes up often, more often than you would expect. In fact speaking to some athletes that have been training for years now still to this day confuse the two. To my our surprise non the less, we would anticipate folks who have recently just made the jump into the health and fitness arena not the difference but the more and we've notice that is not the case. So to clear up any confusion starting today and moving forward let's understand the true meaning behind aerobic and anaerobic workouts.
What is a(n) aerobic workout? This is a variation of sustained exercises such as: jogging, rowing, biking, swimming, weightlifting, that stimulate the heart and lungs increasing the body's overall use of oxygen flow. For example you row 5000m row all long while keeping a steady pace at 1:42, or your going for your daily run on your favorite trail to build up for an upcoming 50K staying at a steady pace the whole run. Each workout stated above unique in it's own way that athlete may be getting a solid training session, breathing heavily, blood flowing, however this would be labeled an a aerobic session.
What is a(n) anaerobic workout? This is described as a high intensity training session; powered primarily by metabolic pathways, and do not use oxygen. These pathways actually produce a lactic acid which result in a metabolic acidosis. If we lost you than be sure to pay close attention. Now let's the athlete above that was doing that 5000m row decided they still wanted to row but at a higher intensity to break that lactic acid threshold we mentioned. They could perform the following workouts: While using a timer-row 250m the time it takes you to row 250m rest, repeat 6x. Row 30 seconds rest 30 seconds repeat 8x. Another burner would be to row 20 secs rest 10 sec repeat 10x. Now the athletes performing these workouts will want to perform at a max effort for each round almost to the point of failure. Take the trail run we mentioned above, the athlete may or may not want to switch up his or her routine and do hill sprints one day. Sound premise as the row find a hill and go max effort 30 secs on 30 secs rest repeat 8x. Or 20 secs on 10 sec rest repeat 10x go at max effort.
Now that we have gone over the basic terminology for aerobic and anaerobic workouts we are hopeful that you will take our advice. By combining anaerobic training into your weekly routine you can be sure to see improvement with your endurance, staminia, and overall performance. The only thing left to do now is go crush a workout, until next time.
We all have the tendencies to make purchases based on commercials, friends, sales people, you name it. At one point in your life we've all been persuaded to make purchase that we don't really need to have. However, for those of you that are into functional fitness, high intensity training, and interval training here at WeekendWarrior we highly recommend you try if you have not already the Inov8 F-lite 235 and here is why.
The sneaker itself was designed specifically for cross-training/high intensity workouts. The F-lite 235 offers a 3mm drop, compressed mid sole and brand new 360 Rope-Tec feature (for the nastiest of rope climbs.) With an ultra lightweight mesh, ultra soft microfiber toe box, and state of the art pressure-venting stretch mesh work together to ensure a friction-free comfort for the duration of any high intensity workout.
We've pushed the F-lite series to the max during our training. Whether it was to do a workout that consisted of 1 mile run, 5 rounds of 15 deadlifts, 30 wallballs, 15 burpees, 25 double unders, and to finish it off with another 1 mile run. The F-lite did not disappoint. This shoe has also weathered the storm of replacing our lifters from time to time. Trust us do yourself a favor and make an investment for your feet.