Endurance walking and pack carrying tunes up fuel and
oxygen delivery to muscles and aids the removal of waste
products. Moderate intensity trekking also improves the way
muscles use the oxygen to burn the fuel in mitochondria, the
microscopic power station of cells.
Walking with a pack, running or cycling for hours a week
widens the network of vessels supplying muscle cells and
also boosts the numbers of mitochondria in them so that we
can carry out activities of daily living more effectively and
without strain, and crucially with less risk of a heart attack,
stroke or diabetes.
But endurance walking is more time consuming. The same
physical results can be obtained in far less time with brief
spurts of higher intensity exercise.
So, you can do 3 one-hour sessions of interval training or 5
hours moderate intensity endurance walking to achieve
equivalent results.
‘Interval training does not have to be “all out” in order to be
effective … the same results can be obtained in far less time
with brief spurts of higher-intensity exercise,’ Professor Martin
Gibala McMaster University.
Yes, we’re ALL busy. And working mums are probably the
most busy, if busy is measured by the amount of “me” time
you have.
HIT can be potentially dangerous for some people if it
involves ballistic, or bouncing movements as in sprinting or
running. However, the beauty of hills and stairs is that you’re
doing low impact high intensity exercise.
You must always listen to your body and ensure that you
have a balance to prevent injury. If you want to know more
ask your Coach or come along to an interval training session
of Trek Training.
So, we’re all looking for a time efficient workout that gets
results.
Wild Women On Top Trek Training does just that. We use
interval training to provide a time efficient workout. And we
use pack carrying to increase strength over distance.
‘High intensity interval training, or HIT, has been scientifically
proven to get results,’ confirms ScienceDaily (Mar. 11, 2010)
from The Journal of Physiology.
‘Doing 10 one-minute sprints with about one minute of rest
in between, three times a week, works as well in improving
muscle as many hours of conventional moderate intensity
exercise,’ says Professor Martin Gibala.
But the intensity matters. You need to be working at around 8
out of 10 exertion for those bursts. That means you can’t talk
while you’re doing it!
In our Trek Training, we achieve this level of intensity using hills
and stairs. On the way up, you’re working at a high intensity
and on the way down, you’re recovering.
Fit tips to help prepare for world-class treks:
•
Plan to do 4 weight bearing aerobic sessions per week, then if you miss, you’ll still do 3, which is the magic number!
•
Do your extra training with a training partner at the same time every week, then you won’t miss it.
•
To prevent a sore back, focus on your core. You should do abdominal crunches, side bridges and the plank 4 times a
week to strengthen core muscles.
•
Walking on soft and sloping sand is great training for the legs, bum and core. It’s also good for rehabilitation of injuries,
and mental toughness!
•
Listen to your body. If something hurts, don’t do it. Become an expert in your body by seeking professional advice, and
focusing on stretching and core to compliment your pack carrying st rength.
For more fitness tips and inspiring stories visit www.wildwomenontop.com
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WHAT’S NEW IN FITNESS - AUTUMN 2014