Get fit for skiing

Folks, it’s that time of year for planning winter sports trips away, something that has always been popular.  The best saying we tend to repeat to people is “get fit to play sport, don’t play sport to get fit”.  And with skiing and snowboarding it differs slightly to other sports as for most people it’s a one off well invested annual ski trip.  Unless you are in great shape you will no doubt get tired, sore or at worst injured, resulting in missed action or disappointment.

So let’s break it down, this can be done for any sport or activity…ski-1434043

Elements involved:  Cardio fitness, leg strength, core strength, general conditioning & balance work

 

The training plan.

Monday – 45 mins Cardio (running, hiking & cycling are great)

Tuesday – Strength program (legs/core and circuits)

Wednesday – off

Thursday – 45 mins Cardio

Friday –  Strength program (legs/core and circuits)

Saturday/Sunday – Down the dry ski slope for some lessons it is then!  Alternatively if you have a weak link, this can be given extra focus on the weekend session.

 

This is a pretty solid guide.  Most importantly this needs to be done for 6-8 weeks minimum before departure (hence this article released in November).

 

Want to do all this properly?  Visit the website at  www.bourne-fit.co.uk  and get in touch.  

 

 

 

The perfect start to your fitness campaign

Thinking about getting fit can be a real effort.  Like most things in life the thought of doing something is often worse than actually doing it.  In fact there is a popular quote / formula along the lines of “the size of the task grows in relation to the amount of time we spend thinking about it!”.  How true, how true.

When it comes to your health and fitness we are of course here to help.

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We currently offer Personal Training sessions as a one off, but more popularly in 5 week blocks.  This is the perfect platform on which to build, arming you with all the fitness, nutrition and training knowledge to carry on forward.

Of course at this point you can simply carry on seeing us (of course you will, chances are you’ll be flying by then!), it’s entirely up to you.  Clients old and new at Bournefit would agree it certainly is time well spent…

For more info or an obligation FREE consultation see the website at http://www.bourne-fit.co.uk/ 

Health, fitness and the 80:20 principle

What is 80:20?

The 80:20 principle has been around a while now, but it’still amazing how many times it’s relevant.   It refers to percentages and can be applied to pretty much anything.    Globally around 80% of the worlds wealth is owned by 20% of the worlds people. 80% of our happiness comes from 20% of what we do.  Importantly in most things in life..

80% of our results come from 20% of the work we put in. 

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80:20 in fitness

In fitness it would be outlined as 80% of what we achieve (results) is produced by 20% of our training.  So basically comes down to efficiency and the need to train specifically. As an example, if you want to train for fitness the old method of plodding away on a treadmill for 60 minutes will improve your fitness. But 15-20 minutes of high quality intervals will do as good a job, if not better.

So what we need to be doing is looking for the exercises and methods that give us the greatest gains. Try some of the following:

 

  • Buy a heart rate monitor and use heart rate training to train by heart zone rather than feel.
  • Weight training – find what are you looking for, drill it down. Do you need strength, condition, tone? I guarantee you can do more in less time by lifting with more form, range or even less rest.
  • Break 60 minute sessions down to at most 45 minutes. It’s amazing what you’ll get done.

80:20 in nutrition

This same principle can be applied in relation to dietary habits.

  • Fat loss for many is 80% dietary, 20% fitness training and genetics. It’s very tough to drop body fat on a good training routine but a bad eating plan.  What we eat is key to losing weight.
  • Eating 80% clean and 20% what you will is a great long term strategy.

 

Keep looking..

Both nutrition and training tend to need regular attention to keep the progress and using the 80:20 rule is a good way of doing this.  Look at your plan and work out where that 20% is coming from in order to spend the time wisely and see the greatest gains.

 

Looking to apply that 80:20 principle?  Come and see us for a FREE consultation by visiting the website.