Try this SATURDAY workout - JUST 45 MINUTES CV AND FRONT SQUATS

Good afternoon Campers:

Hope you're all feeling as festive as me, Hmmm! thought so.

Well, to help you on your way here's a straight forward training session I did this morning.

I had breakfast first as I didn't fancy doing interval CV and front squats on an empty stomach. So remember you've been fasting for up to 6-9hours any longer and your just plain idle, you've depleted your glycogen stores and your catabolic hormone cortisol is at it's highest point. Your goal is to place your body back on track.

I remember how my mum never let me leave the house until she'd filled me with food in the morning before school, she was well clued up on the damaging effects of cortisol. If you skipped breakfast you will waste muscle at a rate that's  absolutely insane! Therefore breakfast should be a balance  of complex carbohydrates and protein to replenish yourself. (Thanks Mum, genius!)

While dieting I would recommend a big serving of oats and a source of protein such as whey, egg whites or cottage cheese, you can add some low glycemic fruit because you can take advantage of the situation.

So now I've increased my insulin just enough to suppress cortisol and push nutrients into my muscles and it's given us a nice supply of energy to kick start my training session, lets crack on.

TRAINING SESSION: 45 MINUTES ON BIKE -broken down into segments

- 10 MINUTES WARM UP ON BIKE

- 10 MINUTES LEVEL 7 (WATTS 165) RPM70-80

Interval training:

1. 2 MINUTES LEVEL 16-20 (WATTS 300) RPM 70-80
2. REST 2 MINUTE LEVEL 3 (WATTS 100) RPM 80-90
3. 2 MINUTES LEVEL 16-20 (WATTS 300) RPM 70-80
4. REST 2 MINUTE LEVEL 3 (WATTS 100) RPM 80-90
5. 2 MINUTES LEVEL 16-20 (WATTS 300) RPM 70-80
6. REST 2 MINUTE LEVEL 3 (WATTS 100) RPM 80-90
7. 2 MINUTES LEVEL 16-20 (WATTS 300) RPM 70-80
8. REST 2 MINUTE LEVEL 3 (WATTS 100) RPM 80-90

15 MINUTES LEVEL 7 (WATTS 165) RPM 70-80


FRONT SQUATS 4 X 10


MY POLAR HEART RATE RESULTS:

Polar product

Polar FT80

Distance

 mi

Calories

 kcal

Duration

 hh:mm:ss

Average heart rate

 bpm

Maximum heart rate

 bpm

Fat percentage of calories

 %