5 things you can do to raise your fitness levels before the end of the year

Add these 5 things to your weekly routine and watch your fitness soar in just a few weeks.

We all know that all of the major benefits of training come from months, if not years of consistent hard work week in, week out. 

And that’s how we should definitely be going about our training, especially if you want any sort of significant results. 

But, there are those of us who like to leave things to the last minute and are looking for something we can do, that will have a dramatic effect on our fitness and strength in a short period of time. 

So here are 5 things that you can add to your weekly training routine to start achieving results before the end of the year. 

1. Add a double Tabata session to the end of your session.

Tabata is one of the most effective training methods to rapidly increase your cardiovascular fitness. 

Complete 8 rounds of: 

20s MAX EFFORT work 

10s complete rest

(4 mins)

Use a simple cardio based movement to maximise your results, like an Air bike, Shuttle sprint, Rower, trueform treadmil, etc. 

If you’re up for a double, have 3 mins rest and then go again. 

2. Add a low intensity, long run to your weekly training

When we train for a short term goal, we usually go really hard in every session. 

But we forget (or we just don’t know), that there is a lot of benefit to a lower intensity session. 

And we tend to underestimate the value of running. 

Make sure it’s a decent distance, you should be feeling your legs by the end of it. 

And aim to never go higher than 70% effort.

3. Drink more water.

It’s getting hotter, you’ll be spending more time outside in the sun, you’ll be more active and if you follow the first 2 steps, you’ll be exercising more. 

So make sure you add more water to your everyday diet. 

Not to mention, more than likely, you don’t drink enough anyway. 

Aim for 3L per day + 1L for every 60 mins of exercise you put in.

4. Add a 20min HIIT style session 2-3 times a week

Don’t do your Tabata finisher after the HIIT sessions. There is no need. 

But what you can do, is pick 2-3 days where you can add a quick 20 min workout (including a 5 min warm-up)

Make sure that you keep this one super simple. 

Basic movements that you are highly competent at, nothing overly heavy. 

One of my favourites is, 4 rounds of:

20 cal air bike

20 plyo pushups

20 KB swings

20 Goblet lunges / Jumping lunges

**Work for 3 mins, or until you finish the round. Then rest 1 min before starting round 2.

Is simple, it’s tough and it gives you a mad arm pump.

5. Rest, Recover, Sleep, Eat

Everyone knows that the benefits of exercise come during rest. 

If you’re not giving your body the opportunity to rest & recover, then you will experience overtraining (especially if you train a lot). 

And the problem with overtraining, is that all of your hard work will disappear and you’ll probably get injured. 

So make sure you take at least 1 day off per week for a rest day. 

Use effective recovery methods, like ice baths, massages, hot/cold therapy, sauna, etc. 

Get enough sleep. This is where your body really gets to recover and build on all of the work you’ve done. 

And make sure you’re fuelling your body properly. Don’t waste all of your hard work, time, energy, blood, sweat & tears by having a “cheat day” everyday. 

You want results, stay focussed, be committed and stay consistent. 

Add these 5 things to your week, and I would love to hear what sort of results you see by the 31st of December.

Have a great day

Denee

2019-12-09T09:42:15+11:00

About the Author:

Denee Lalouette
A UFT PLAYground is a place that people of all shapes, sizes and ages learn to develop their movement abilities through an infinite learning and development program. UFT PLAYgrounds have been created to re-inspire our natural ability to move, create, adapt, re-act, connect, have fun and of course PLAY. PLAYgrounds have been developed to allow people to feel and explore their own abilities by utilising a multidimensional, infinite, creative and PLAYful approach to training. We live in a world full of specialists and obsessions. At an ever increasing rate, people are specialising more and more, in their jobs, in their businesses, in their sport and in their training. The result, is a backward step in human evolution. By specialising, we limit ourselves to thinking that 1 particular way of doing things is the right way, or the only way. We promote creativity, not only in movement and training methodologies but in thinking in general. A UFT PLAYground is created to provide the general public with an opportunity to PLAY across multiple styles of training and moving, to be able to progress in the training methods that they become passionate about or that excites them and to be a part of a community that promotes more than just fitness. The “fitness” industry above all others has brought about a need to specialise in order to achieve anything, and majority of what we do for “fitness” is for an aesthetically pleasing reason. We understand that aesthetics are nice and we too love to look and feel good. However a UFT PLAYground is developed to allow people to move better than ever before across a broad range of training methodologies and ideas. Aesthetics, therefore are a result not a goal of that system. We know that “If you train to look good, you will not always enjoy what you do, but if you PLAY a lot, and do the things that you love, you will ending up looking good”. Aesthetics should be a result not a goal. For years now, we have recognised that the best movers on the planet are children. They are flexible, mobile & fit, they have better relative strength than a typical adult (and even most adolescents), they are the best creators and innovators, they learn faster, the adapt better, they interact better with other people, they are more connected to nature and most importantly, they PLAY more than anyone else. As adults, we tend to believe that because we are taller and more experienced in “life”, we are better, and then we get to an age that says we are “too old to PLAY”. As we grow taller (and in a lot of cases rounder), we experience things that inhibit our ability to move, think and not think. We allow our experiences to limit our abilities as humans, whether it be a physical injury, a story that we heard or a youtube video that we watched. We also allow our emotions to control our behaviour because of our past experiences. Maybe it was the feeling of humiliation when we tried something new, regret when we failed or heart break when it was taken away from us. Because of this, we allow our experiences to control our future instead of learning from them and creating our own . This is what UFT PLAYground’s are built on. The understanding that we as humans need to go back to the way things were before our negative experiences took over our subconscious mind and body. A UFT PLAYground gives people the ability to re-learn what they have lost, as well as develop new sets of skills that will allow them to follow any particular passion that they uncover in PLAYtime. When we PLAY, we are simply, exploring. Through exploring we become curious and through curiosity we become obsessed or passionate about a particular thing. This is why in a PLAYground we allow people to PLAY across a broad range of training systems (minimum of 3), Through this system they are able to identify 1, their current limitations and be educated on how to overcome them, and 2, identify their passions and learn to develop, grow and excel in them. UFT PLAYgrounds are also a development centre for up and coming entrepreneurs in the fitness industry. Each PLAYground founder will have been trained and will be continuously trained in UFT’s Trainer Success System. This system allows personal trainers, coaches, teachers, instructors, etc. to continue to develop in their fields of specialty (as they play they will find it) and in the philosophy of PLAYtime. They will also be trained in the business systems of UFT in order to have their own successful and profitable business. See UFT Trainer Success System for more details.

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