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Fitness with Dougie - May
Fitness tips from Dougie Flockhart - May
Watch the video here: https://vimeo.com/822701016
This month’s advice concentrates on two modalities of cardiovascular training with great benefits to your heart and lung health. They are a fantastic way to improve your strength and endurance in whatever sport or activity you plan to tackle this summer on the mountain.
Firstly, Dougie takes you through Zone 2 steady state conditioning. This is where pro athletes who train for endurance spend most of their time. In this training, you maintain 60-70% of your heart rate max over a long period of time - 60-90 minutes ideally and 2 or 3 sessions per week. It increases your lactate threshold and teaches your body to burn fat as its main source of energy.
The second modality is intervals. Here you will work in shorter stretches but at a higher percentage of your heart rate max (85-95%). It teaches your body to clear lactate and works your heart and lungs more than the first modality. Unlike the zone 2 cardiovascular work which only burns fat during the exercise, intervals makes the body burn fat for up to 72 hours after completion.
Watch the video here: https://vimeo.com/822701016
FITNESS HACK:
For the zone 2 cardiovascular work, try to do 2-3 hours work per week. Split this across the week through make it more achievable. For the interval training, do 4x4 minute exercises with 2 minute breaks in between to really push yourself.
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