#aerobictraining

Had an absolutely perfect weekend with this gorgeous man. Improving out of sight everyday #crossountrytraining #aerobictraining #canter #jumps #horsefitness #horsesofinstagram

#biking #biketrail #aerobictraining

If you were to ask me, “Greybeard, what’s your primary objective of your preparatory program?” I think the answer (for now at least) would be: “to increase the outputs and volumes of work the athlete can produce before fatigue sets in.” I guess that’s just a fancy way of saying make practice and the games easier by making them stronger, faster, and in better shape, so you can pick whichever you refer and use it, you just owe me a nickel every time you say it 😉 One of the pillars of our preparatory program is to build to, what we call AnT Intervals. More commonly called Threshold Intevals, Orange/Red Line, or 4/1’s, the hypothesis behind this method is working at plus/minus 5 bpm of anaerobic threshold increases the outputs and durations we can hold those outputs prior to hypoxia (read burn/fatigue) set in. Performing these as we continue with indivual instruction/small group workouts/shorter team practice (agian theoretically) SHOULD increase the intensities the athletes can work and and allow them to hold that intensity for a longer time as we improve in the genreal, off foot work. A few spark notes for this: We use off foot modalities, typically @versaclimber_official, @roguefitness Echo Bike, or @assaultfitness bike For athletes we program 6 sets of 4:00 at orange/red line (+-5 bpm). We have programmed up to 2 series of 4 sets with a 2 min break between series (that’s what’s shown) If we go longer like this I want to track distance covered in first set (it’s a 5 min build up and then the first 4 min) distance at end of series 1, total distance, and 2 min heart rate recovery at end. Lot of info on how you’re developing there. More then willing to dive deeper into this in future posts. If this is something y’all would be interested in drop me comment and let me know, and as always feel free to share this if you find the info valuable. I also wrote a chapter about it in Vol 6 if that interests you… #strengthandconditioning #strengthandconditioningcoach #sportsperformance #sportsperformancetraining #aerobictraining #anaerobicthreshold #gpp #transferoftraining #basketballtraining (at Tuckahoe, Virginia) https://www.instagram.com/p/Ch91T-uLfbg/?igshid=NGJjMDIxMWI=

In order to increase the robustness of your athletes you need to be able to increase the stress you place upon them. To do this safely, the athlete needs to be able to adapt to the stress placed upon them, or we could push them into a state or over reaching. One thing that I’ve seen through out my tenure is that those who are diligent with, and regularly perform “Q work” have better heart rate recoveries within workouts and recover between workouts. This could be due to one of many reasons: decreased resting heart rate, increased parasympathetic tone, increased capillary density, or even improved stroke volume. Even though we don’t know what the true “cause” is, it’s what we have observed. Even though there are many coaches who may not be fans of this type of work, and it may not be the must fun method to implement, it’s one that I always return to, simply because it gets the results we are after. #aerobictraining #strengthandconditioning #strengthandconditioningcoach #strengthandconditioningtraining #gpp #physicalpreparation (at Tuckahoe, Virginia) https://www.instagram.com/p/CVLoy0nPMF-/?utm_medium=tumblr

In my chapter in The Manual, Vol. 6 I share how we program ESD in our general preparation phase. The primary way of prescribing these are to have the athlete to work target heart rate ranges for different durations of time. The primary method is anaerobic threshold (AnT) intervals, typically done for 4:00 of work and 1:00 recovery between sets. Another way to prescribe this method is to have distance goals to cover, while not exceeding the heart rate target zone. This type of “controlled racing” is a good supplement and supporting method to assist with continuing improvements with the more “traditional” way of prescribing AnT intervals. The above example is 6x “Eiffel Tower” 984 feet, recover to 128 bpm (🔵) or 2:00, which ever happens first on the @versaclimber_official #energysystem #energysystemdevelopment #aerobictraining #versaclimber #basketballtraining (at Tuckahoe, Virginia) https://www.instagram.com/p/CT2B6yXrTvA/?utm_medium=tumblr

Today’s long run 19 km in changing weather: first hour in sunshine 🌤but the clouds ☁️ getting closer... after one hour it started to drizzle 🌧 and 15 minutes later the rain was poring down 💦 It got pretty slippery in the forest especially on duckboards (some of them are in pretty bad shape even without rain). I got a nice 19 km run with average heart rate 136 on trails and gravel roads. I think it is the longest I will be doing in a long time as the research that I am participating is getting to a test phase and after that fit the next few weeks my runs will focus on maximum training 🏃🏻‍♀️💪🏻😁 • #run #running #longrun #research #aerobictraining #anaerobictraining #maximumtraining #trailrun #juoksu #juokseminen #pitkis #pitkälenkki #polkupitkis #polkujuoksu #pandasilmät #peura #pitkospuut #helsinkicityrunningday #hcrdambassadors #roadtoolympicstadium (at Paloheinä, Etelä-Suomen Lääni, Finland) https://www.instagram.com/p/CSmrVMGt56e/?utm_medium=tumblr

For many people with urinary incontinence, following self-help tips & lifestyle changes r enough to relieve symptoms. Do daily pelvic floor exercises Pelvic floor exercises can be effective at reducing leaks Stop smoking If u smoke, u put urself at risk of incontinence, because coughing puts strain on ur pelvic floor muscles. Do the right exercises High-impact exercise & sit-ups put pressure on ur pelvic floor muscles & can increase leaks Pilates strengthens ur core muscles, which is beneficial for stress incontinence. Avoid lifting Lifting puts strain on ur pelvic floor muscles, so avoid it whenever u can. Lose excess weight Being overweight can weaken ur pelvic floor muscles & cause incontinence because of the pressure of fatty tissue on ur bladder. Treat constipation promptly Straining to poo weakens ur pelvic floor muscles & makes urinary incontinence worse. Cut down on caffeine Caffeine irritates the bladder and can make incontinence worse. Drink plenty of water Drink 6 to 8 glasses of fluid a day Eat the right foods Avoid spicy& acidic foods #stressincontinenece #aerobictraining #midlifefitness #warriormom #ivtreatment #thisispotspartum #yougotthismama #nicubabies #postpartumdepression #toddlermommy #momoftoddlers #holisticparenting #raisingstronggirls #hotmessmama #momsmatter #mommotivation #postpartumanxiety #momstrong #postpartumlife #postpartumjourney #messymotherhood #momlifeishard #lifeasmama #momofthree ##momswithmuscles #momswholift #strongmomma ##strongasmother #momswhoworkout #stayfitdontquit https://www.instagram.com/p/B6kaLEkAc2p/?igshid=ghbzvcccmw0p

Practice discipline. Run: Bike: Run #gckperformance #onceamarinealwaysamarine #aerobictraining #duathlontraining #springersupport #strengthofmind #intraining #selfleadership https://www.instagram.com/p/BrXifS1l0fL/?utm_source=ig_tumblr_share&igshid=jwl6roq9o7zs