Even just 10 minutes per day of high intensity exercise can make a difference in your metabolism and overall health. Here are 3 AMRAPs that you can do on your own to get in you daily workout: 

1. 10 Minutes (As Many Rounds As Possible) 

10 push ups, 10 20-meter shuttle runs (suicides), 22 walking lunges and 6 burpees 

2. 20 minutes (As Many Rounds As Possible) WITH Dumbbells (15-20lbs)

10 Thrusters, 20 back lunges, 10 burpees with dumbbells, and 400 meter run 

3. 15 minute AMRAP 

6 single leg bear crawls to a push up (3 each leg), 20 hollow rocks, 10 pull ups, and a 200 meter row on ski erg or erg. 

Cardio Before or After Weights?

When your workouts have purpose, you get results and to form a habit, and ultimately create a lifestyle, you need results, mental and physical.

I’ve had several people ask me how to program their weeks in terms of cardio and weights. What the right balance? What comes first when I do them together? The weights or the cardio?

I think most people ask themselves this question. I’ve been a trainer for over 6 years and I still ask myself what I can do to make the balance between cardio and weights even more effective.

It’s difficult to know what to do and when. And the truth is, cross training is different for everyone.

 

Cardio and then strength train? Or Strength train and then cardio? 

To lose weight, it’s more effective to do weights and then cardio. You have to burn through all of your glycogen storages using your anaerobic system (when you lift) so you can burn fat using your aerobic system (when your run). Glycogen, which comes from carbohydrates, is your body’s preferred source of fuel for exercise. Once this is depleted from weight lifting, your body goes on to burn the fat.

How to do them both.

I find it’s really effective to have at least 3 workouts a week that you combine weight training and cardio. These are best set up by strength training for 20-30 minutes, body weight exercises and heavy, explosive movements, and then doing either an aerobic run or intervals after. Which run you do is contingent upon what your running schedule is the rest of the week.

 

Why runners should strength train. 

3 reasons: Injury prevention, to increase overall running economy, and to boost performance. Strength training also improves fatigue resistance, which will make you a more efficient and faster runner.

Meghan's Tips:

Program 2 pure aerobic days, 3 cross training days, and one anaerobic day. English–> Run or spin twice a week for 45-60 min, 3 days cross training 30-40 minutes of lifting and then a run, and have one day where you just strength train.

Start thinking about your running in terms of minutes, not miles. Operating at an intense capacity for a 21 minute interval workout will always burn more calories than a 60 minute run because the post exercise burn is a lot greater.

Every day is leg day because those are big muscles. And the bigger the muscle, the more calories burned.

Rest when you are sore. That’s the only time you can say screw the program  LISTEN TO YOUR BODY!

By: Meghan Takacs (@meg_takacs)

 

Type 1 & Type 2 Muscle Fibers: How to Train Them

Type 1 and Type 2 muscle fibers are found within the muscle’s motor units. Motor units are where your fibers are grouped together inside the muscle. These fibers are controlled by the nervous system. So, your brain sends your muscle a signals to recruit on the appropriate muscle fiber group to power actions as simple as bringing a fork to your mouth (Type 1) to something as complex as a power clean (Type 2). Type 1 muscle fibers are used for lighter, less powerful movements, like distance running in your aerobic zone, and light resistance training and Type 2 muscle fibers are used to power quicker and more powerful movements like plyometrics, sprints and olympic lifting.

Type 1 muscle fibers (slow twitch)  have slow contractions, but can withstand fatigue for long periods of time. It’s important to train type 1 fibers to maintain your aerobic base.

Type 2 fibers (fast twitch) are used for fast, strong motions, like a 200 meter sprint, or an olympic lift.

You need to train both Type 1 and Type 2 muscle fibers because you don’t want to be the lifter who can’t run a mile, or the marathoner who can’t do a box jump. By making yourself a well-rounded, more functional athlete, you will be stronger, faster, and more lean.

The more intense the exercise, the more fibers needed. So working big, total body movements where you have to use multiple muscles, or doing short sprints that bring you to a threshold, are the movements that are going to utilize type 2 fibers and these are also the movements that are going to burn the most calories, and torch the deep fat.

According to Runner’s World, “It’s important to train your Type 1 muscles by maintaining an aerobic base through cardio. And i’m not talking a spin class, or a boot camp style class, for “cardio.” It has to be long durations of utilizing the aerobic pathway. “On easy days, you’re using mostly slow-twitch muscle fibers. They have a higher density of mitochondria, high levels of aerobic enzymes and greater capillary density than fast-twitch fibers, which are more involved in higher-intensity training, says Dan Bergland, principal sport physiologist at Volt Sportlab in Flagstaff, Arizona. On easy days, “You increase mitochondria and capillaries and blood flow to those muscles, so they’re better able to utilize oxygen,” he says. “Without that, you can’t do the intense runs.”

By: Meghan Takacs, Remorca Personal Trainer