How to diversify and make more cardio than usual
Health # Yasozdayusebya #Adidasurbantri / / December 19, 2019
During its participation in the project Urban Tri by adidas I in turn has mastered three types of activity: run, swimming and cycling. Then I attended a training session that united them in yourself. It turned out that doing so is much more interesting, though the load is no less than every kind of sport individually.
comprehensive training
An integrated Urban Tri training I had to run, swim and pedal, and all this in one hour. It may seem that different from the type of load you get tired more, because in an hour will have time to work all the muscles of the body. In fact, the opposite is true: throughout the workout you still have a high heart rate, muscle work, fat is burned, and you feel good and ready to continue the occupation.
It all started with a little warm-up. We jumped, warmed up the joints and slightly stretched. Coach joked vengeance, entertained us, and charged his boundless energy. Ahead of us was expecting a run - the first of the activities of Urban Tri.
We ran at a given temperature, down the stairs and ran back. Then, the shuttle runs performed several approaches: ran 10 meters, touching the ground, and ran back again touching the ground - and so five times. Immediately after the run off in aquacomplex where bikes have already been installed.
Before saykl workout had a little more time, and you had to spend it to good use. You need to engage with the simulator: spinning the pedals, adjust the seat height. It is better to do it immediately, so as not to be distracted during training.
We did not have time how to catch his breath after running, and coach has already included the cheerful music, and we began to pedal.
First worked at a moderate pace - not less than 110 revolutions per minute. Then began to transfer the load on the instructions of the coach: it exhibited a maximum and barely pedaled, sharply diminishes and pedaling hard. Periodically change the hand position - at the bottom or top of the steering wheel, and sometimes even in the air - depending on speed and load.
After cycling coach had a little stretch. Especially carefully stretched the quadriceps - muscles that are most clogged during cycling.
And then the rest, you ask? Certainly not! We originally worn under sports wear swimwear, so as not to waste time on dressing up. Therefore, from the sun-drenched lawn with exercise bikes, we went straight to the pool.
Difficult to convey in words the pleasure one experiences, plunging into the cool water of the outdoor pool after running and pedaling under the scorching sun.
First, we sailed 100 meters freestyle as a starter, and then floated on the speed of freestyle intervals between swimmers. As hitch - strap. The coach said that this exercise helps to pump the abdominal muscles - just something that keeps you on the water. Minute in the bar, and the training is completed.
That we may not have died of starvation, we were treated berry smoothie. Cool and very tasty.
The next day I hurt, it seems, all the muscles, although I have always believed that well prepared. I think it happened because of mixed loads, but this is just the beauty of complex training is.
Why the mixed load
Pumped muscles
While running, the load goes to the quadriceps, hamstring, calf and gluteal muscles, tense muscles stop, abs, back and shoulders.
During cycling abdominal muscles, back and shoulder rest (although abdominal muscles also tighten during heavy pedaling), but increases the load on the hips, buttocks and calf muscles. During the folding legs worked front and rear thighs, ankle muscles. In extension legs - muscles of the front of the thighs, calves and hamstrings.
During the voyage again be included in the work of the muscles of the back and shoulders. In addition to the leg (thigh muscles and calf muscles), the load goes to the biceps, triceps and shoulder muscles, the deltoid and a large round muscles, the latissimus dorsi, serratus anterior, oblique abdominal muscles, abdominal muscles, small and large pectoral muscles, neck.
Load Change helps make more
If you run an hour would be perceived as an untrained person a real torture, fatigue is transferred more easily with variable loads. Even he has the strength to talk, smile, and other signs of a good time.
More interesting
If you like variety, complete workout for sure you will like. Because they have everything: jogging in the fresh air and exercise on an exercise bike with music and talk, and stretching and swimming. In my opinion, this diversity is much more interesting than an hour of fitness at the same place in the same room.
Tips for those who have gathered for a comprehensive workout Urban Tri
See weather forecast
If it is hot and sunny, grab a baseball cap or bandana.
Take fitness tracker
If you have a fitness bracelet or watch, take them to the gym. Then it will be interesting to know how many calories you've burned, how many kilometers have run and that it was going on with your pulse.
Do not hold your team
Change of activity, of course, take some time: to wait for the laggards to cycling, from the locker room to grab slippers and towel before going in the pool. But it is better not to provoke delays.
Therefore, wear a swimsuit under your clothes for jogging, in the locker room, place a towel so that you can grab it and go straight to the pool, and not dig into the bag in his quest. Try to do everything as quickly as possible.
In the end, the faster will be the change of locations, the more benefits you get from exercise: More calories burned, less risk of injury due to the cooled muscles.
Plan where and what to eat after a workout
After such an intense workout, you will want to eat. So it is better, if at this point you're already at home or in a cafe. Of course, it is not necessary to lean on carbohydrates, but a good portion of healthy food will not hurt.
That's all. Sign up for integrated training Urban Tri and check for yourself the effectiveness of different cardio. And if you have already visited the training, share your impressions in the comments.