We talked about interval training last week, and how to develop it from a simple treadmill exercise, or outside running exercise of walking for one minute, running for the next minute, then walking one minute etc, all the way through to non stop training in all sorts of ways.
This week I have already taken a number of individuals through to the next stage of training, that can be brutally hard but extremely effective in terms of benefits.
It’s a simple concept but again, you really need to be very conditioned to do this.
All it involves is light running and press ups and arm dips at various intervals in your run.
For example, a lot of paths such as the one in mumbles or parks in Llanelli, burry port and surrounding area have park benches.
So the concept is to run for say 30-50 yards before you come to a park bench, then you do 10 arm dips (lowering yourself down on bench working arms/shoulders).
Then run again for another 30-50 yards and get down for 10 press ups, or 5 press ups or whatever your capability is?
Then its 50 yards and hit the next bench with 10 arm dips and so on.
The first time you do it, you will probably only be able to hit 3 benches and you have to stop. Then you will need a rest. Start up again when you get your breath back and go for it again.
To give you an example of progress with individuals who have been of average/to good fitness levels, they sometimes started of being capable of doing a total of 50 press ups/arm dips on one run, that typically went up to 1000 and the record was 2500, and this was a 58 year old!!! I am totally serious and the numbers although seemingly unbelievable, can be achieved by a lot of people as long as they eat very well, rest well and are very consistent with their training.
This type of progress could take 6-12 months and would apply to someone of a high standard of fitness and capability.
The results as I said are phenomenal but this workout should only be done under supervision by an exercise professional.
