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The truth behind work and rest for fitness and conditioning

Coalition PerformanceTrainingThe truth behind work and rest for fitness and conditioning

Mar

14

March 14 , 2016 | Posted by Dave Cripps |

The truth behind work and rest for fitness and conditioning

***Receive FREE, our UNSTOPPABLE RESULTS Training Blueprint E-book, to learn the REAL, PROVEN, KEY methods to achieve the BODY and FITNESS you want <Click HERE>***

40:10…

Not just a random number my son has started saying, BUT a work to ratio

(something critical to get your fitness/conditioning/cardio training perfect!)

 

Do you train and not really have any real idea why your using certain work and rest intervals?

What blend of these will actually make you fitter, leaner, healthier or all?

 

The amount of time you WORK for and the amount of time you REST are pivotal

As the concoction will yield different types of results

Similar to how the amount of whiskey and lemon in my whiskey sour will make it either awesome, or blow my head off!

 

And the last thing you want is grafting over a certain session like a psycho…

Only for slender or no gains in the actual goal you want

 

So here’s the score my friend!

 

Based on decades of research which has studied how your body responds to fitness training of differing work and rest periods, PLUS…

 

My years of practical coaching experience delivering this, in the trenches, to pro athletes and regular people…

 

What blend you need for your specific goal:

 

LEAN MACHINE

 

If this is all you are about the response your body needs to maximise is oxygen consumption after exercise

The result of your hard work creating physiological disturbance in your muscles…

Causing your body to consume more oxygen by using fat as fuel to restore balance

 

Solution:

Keep your work duration sub 30 seconds

Keep your rests double or more to your work

 

ENDURANCE ENGINE

 

If your all about endurance for distance, like with distance running or cycling, your need to maximise central aerobic fitness

 

This requires training to boost the amount of oxygen your body uptakes from your lungs and can deliver to your muscles (amongst other delightful things!)

 

Solution:

Keep your work duration above 30 seconds

Keep your rest periods equal or less than your work

 

REPEATABLE POWER PLANT

 

Maybe you desire the ability to repeat powerful efforts under fatigue

(team sports, physical jobs)

 

This requires peripheral aerobic fitness…

The ability for your muscles to optimally uptake oxygen from the bloodstream

 

Solution:

 

Keep your work periods below 20 seconds

Keep your rest periods double or more to your work

 

FINALE

 

You’ll see there’s some overlap here so certain blends can achieve more than one goal

 

We tailor these to suit the type of goals those we coach desire

Like Paul today who wants fitness for repeatable power and a leaner body

And Emma who wants a slim body with great serving of shape

 

Any questions, feel free to give me a shout

 

Speak shortly

 

Dave ‘a mixologist of training’ Cripps

***Receive FREE, our UNSTOPPABLE RESULTS Training Blueprint E-book, to learn the REAL, PROVEN, KEY methods to achieve the BODY and FITNESS you want <Click HERE>***