WEEKLY TRAIN­ING OVER­VIEW

Men's Health (South Africa) - - HEALTH + WELLNESS -

+ Hyper­tro­phy Train­ing (3 to 6 sets of 6 to 12 reps at 67 to 85% of max, 1 or 2 times per week) + Mo­bil­ity Train­ing (30 min­utes of func­tional move­ments, foam-rolling and stretch­ing, 2 or 3 times per week) + Tempo Train­ing (5 to 10, 5-minute ef­forts at 70 to 80% of your max heart rate, 1 or 2 times per week) + Aer­o­bic Train­ing ( >60 min­utes at 60 to 70% of your max heart rate, 1 or 2 times per week)

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