Men’s Fitness UK – September 2019

(Romina) #1
NEWS

Photography


Shutterstock


National gym provider Anytime Fitness is
encouraging you to ‘Find Your Balance’ this
summer by providing simple, yet challenging
workouts suitable for sunny getaways.
Marvin Burton, head of fi tness at AF,
suggests trying the following methods when
you’re short on time and space:

ISOMETRIC HOLDS
Holding the muscle in a contracted position
for a determined time period – this forces the
muscle to work harder in that position.

LADDER TRAINING
Choose two exercises (exercise A and exercise
). The A exercise starts off with a high number
of reps and the B exercise starts off with 1 rep.
For each set performed of both A followed by B
xercises, exchange the number of reps (9-2,
-3, 7-4 etc.), so the A exercise decreases and
he B exercises increases.

OMEM ('on the minute, every minute’)
Choose two to three exercises and perform a
small number of repetitions for each exercise
(5, for example) and repeat the 5 reps OMEM
for a set period – try 20 minutes. Rest for the
time remaining within the minute.

GIANT SETS
Choose three or more exercises for the
same muscle group, action or area of
the body. This creates a greater muscle load
and increases fatigue throughout the body.
For example: squats, lunges, glute bridges,
single-leg Romanian deadlifts. Rest for less
than 60 seconds after each set and repeat
multiple times.

Buffet balance
HOLIDAYS DON’T HAVE TO PUSH YOUR FITNESS BACK TO SQUARE ONE


  • HERE’S HOW TO KEEP IN SHAPE WHEN YOU’RE CHASING THE SUN


ESCALATING DENSITY TRAINING
Choose two muscles and alternate between
both for a 15-minute period with no rest. The
aim is to get as much work completed within
the 15-minute period. You can begin with 6-
reps per exercise and as you fatigue you will
need to reduce the number being performed.
However, the workout must continue for the
total time – the aim is to push yourself to failure.

GERMAN VOLUME TRAINING
Perform 10 repetitions for 10 sets with no
more than 60 seconds rest between sets. This
is traditionally a weightlifting system which
requires around 60% of your maximum one-rep
max, although you could modify this and use
the principles for personal use. For example, 10
sets of 10 burpees with a 20-second rest might
really push you to your limit. Manipulate the
time and exercise to suit your ability.


  • Lunges

  • Press-ups

  • Seated twists (holding
    a bottle of water)

  • Burpees


SET 1 5 reps of each exercise
SET 2 10 reps of each exercise
SET 3 5 reps of each exercise
SET 4 20 reps of each exercise
SET 5 15 reps of each exercise
SET 6 10 reps of each exercise
SET 7 5 reps of each exercise

Hotel


Room Circuit

Free download pdf