GymBug

I've caught it. Fortunately, it's not treatable.

Archive for the tag “try”

Compression gear

Hi there!

This post has been inspired by my most recent purchase! I just bought Sub Sports RX Women’s Graduated Compressio Baselayer Calfguards (try saying that 10 times fast). They are currently reduced from ¬£19 to ¬£12 with free UK delivery, bargain! I read reviews and the general resonse was that they were good quality and great for helping muscle recovery. I shall update you on my own personal experience once I’ve tried them out!

So, why bother spending money on compression gear? I personally suffer from shin splints and started with a pair of calf guards when I got sick of the bike and wanted to run again. I found they really did make a difference. The idea behind comprssion calf sleeves or compression socks is to squeeze your legs and help blood move up. Ths helps prevet inflammation, improves muscle recovery and (to a much smaller extent) reduces blood clots*. Runners World explains that it helps reduce lactic acid build up and increase circulation to the muscles.

Compression socks are no longer the only kind of compression gear you can buy. You can now also get full upper body or lower body compression baselayers, arm compression sleeves and compression shorts. Prices tend to be high for the decent quality gear (such as 2XU, CW-X and so on).

Initially, compression gear can be wildly uncomfortable to put on and take off, but after seeing how much it helped me recover and prevent shin splints, I can’t preach compression gear enough! Take a look around at the options, read reviews and try out different gear for yourself!

Have a great day! Almost Friday, woohoo!

Gym Bug

*www.nlm.nih.gov/medlineplus/ency/patientinstructions/000597.htm

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Mixing Up Cardio

Hi there!

Never miss a Monday! I always try follow this, I think going to the gym if you can on a Monday sets you up for the week ahead and has you in the right mind-set. However, it is a Monday. Today, I was heading to the gym telling myself exactly how my 30-minute treadmill session would pan out. 5-minute warm up, 20-minutes HIIT alternating between 1-minute on (hill climb or hill sprint) with 1-minute off, 5-minute cool down. I didn’t fancy it. I’ve done it a lot this semester and wanted a change. So, whilst on the treadmill I decided to mix it up a bit. It’s as follows;

5-minute warm, 0% incline, set speed as desired.

Set 1

  • 1-minute sprint at 0% incline, 17km per hour.
  • 1-minute recovery at 0% incline, 11km per hour.
  • 2-minutes at 6% incline, 11.5km per hour.
  • 1-minute recovery.

Set 2

  • 1-minute at 6% incline, 13.5km per hour.
  • 1-minute recovery.
  • 2-minutes at 0% incline, 14km per hour.
  • 1-minute recovery.

Set 3

  • 1-minute at 11% incline, 11.5km per hour.
  • 1-minute recovery.
  • 2-minutes at 6% incline, 11.5km per hour.
  • 1-minute recovery.

Set 4

  • 1-minute at 11% incline, 11.5km per hour.
  • 1-minute recovery.
  • 2-minutes at 0% incline, 14km per hour.
  • 1-minute recovery.

5-minute cool down.

STRETCH

Total time recovering; 8 minutes
Total time working; 12 minutes
Warm up & Cool down; 10 minutes

That’s it! The 30-minutes flew in and I added a new cardio workout to my repertoire. Obviously, change inclines and speeds as desired, but it was an intense workout. I think (and hope) that it’s also a good way of helping train my endurance, rather than 1-minute on, 1-minute off like I usually do, I’m going at a slightly lower intensity for longer. This mixes it up a bit and reduces my time running at incline 0% at 11.5km per hour, which should hopefully see my fitness go up a bit too! Give it a try and let me know what you think!

This was followed by a 15-minute HIIT session on the bike consisting of 1-minute recovery, 2-minutes work intervals. And the whole workout was preceded by some abs work (planks and reverse crunches today).

Have a great week!

Gym Bug

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