Seven-minute Road Run­ner pro­gram

Owner Driver - - News -

This is a sim­ple seven-minute HIT pro­to­col bro­ken up into three sep­a­rate in­ter­vals of 120 sec­onds’ rest to 20 sec­onds’ ef­fort – 120:20 re­peated three times, which can be done on an ex­er­cise bike, tread­mill, or step­per. If you don’t have equip­ment, try the wall, ground, jump­ing, or the stairs to load the lower body. I liken it to the ‘Road Run­ner’ be­cause of the tran­si­tion from slow to fast ex­plo­sive change in speed, as well as the in­ten­sity that is re­quired to shift your body in over­drive mo­tion. 1. get 120 the sec mus­cles(2 min) warm­slow: First, you warm up for a cou­ple of min­utes to

2. (‘flat20 sec bickie’fast: Likeas I callthe ‘Roa­dit) as you Run­ner’ pos­si­bly through­can fora brick20 sec­ondswall, go as fast

3. 120 sec (2 min) slow: Gently/slowly again for a cou­ple of min­utes while you catch your breath

4. 20 sec fast: Do an­other 20 sec­onds ‘flat bickie’. This time run through two walls

5. 120 sec (2 min) slow: For a third and fi­nal time, take two min­utes of gen­tle mov­ing to catch your breath be­fore the fi­nale

6. 20 sec fast: Last sprint of 20 sec­onds at ‘flat bickie’, leav­ing noth­ing in the tank. Af­ter that last 20 sec­onds, slow down for a few min­utes and cool off with some light stretches. You should leave the ses­sion feel­ing a bit wob­bly and prob­a­bly so speech­less that the only words you can man­age to speak are … ‘beep beep’!

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