TRAINER TIPS: KATE
We all know them & we all love them*
Our flykick trainers have shared some key insights into training. Read more from kate below…
*Except when they are dishing out 45 seconds of burpee with a tuck jump
First up, Kate was asked by Lauren Clark at Women’s Health to explain how we can have any idea whether we’re working hard enough during our training sessions… She explains that how much you’re sweating isn’t always the most accurate representation of the effort that you’re putting into an exercise session.
Get your heart in the red zone - the best way to realistically gauge effort is by monitoring your heart rate. You can calculate your maximum heart rate by subtracting your age from 220. Fat burning starts when you’re working at 70% of your max, so use this to workout your optimum working heart rate
Using a heart rate monitor or fitness tracker and trying to hit the top zones of your max heart rate ensures that you are exercising anaerobically, but do also make sure that you’re listening to your body.
In terms of Strength training, Kate explains that when you’re lifting you are working towards three possible goals: endurance, hypertrophy (muscle size) or strength. Her recommendation is to aim for the following:
For endurance goals: 12 to 15 reps
For hypertrophy: 8 to 12 reps
For strength: 1 to 5 reps
The weight that you’re using should be heavy enough so that you’re almost failing on each set.
Inspired to start pushing yourself harder? Book into a class here!