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- Not everybody has a lot of time to train, but you can still get to a very good level with only short training sessions. So here are four, varied training sessions that will only take you 30 minutes. And first up, it's Lasty with the Sprint. (upbeat music) - You can get a lot of sprinting done in 30 minutes as you're about to find out. First, you need to warm up, so start with riding for six minutes and gradually increasing the intensity throughout. Then, go easy for two minutes, then it's time for your first sprint. The first sprint is 20 seconds, 9 out of 10 effort, not quite everything you've got. Go easy for 40 seconds, then do a 10 second sprint, also 9 out of 10 effort. Then go easy for 50 seconds, and then finish with a five second sprint, all of them out of the saddle. Ride easy for two minutes and then repeat. Then, ride easy for another two minutes and repeat, but do each one now at a 10 out of 10 effort level. Ride easy for another two minutes, then do a 10 second sprint every minute for 5 minutes. Finish with a two minute cool down. (upbeat music) This session will improve your time-trialling, your climbing, and your general fitness. So first up, have a nice five minute warm-up, spinning the legs and getting those legs and heart pumping. Then, start a 10 minute effort. If you've got a power metre, start at 95% of your FTP and then nudge it into your FTP by the fourth minute and maintain that until the end. Then go easy for two minutes and repeat, only this time make sure you stay right on your FTP for the entire duration. If you're going on feel, start the first effort with a 9 out of 10 for three minutes, and 10 out of 10 for the rest and for the second one, 10 out of 10 for the duration. (breathes heavily) And then, when your last effort is done, gear it down, spin the legs, have a nice three minute warm-down. (upbeat music) This one should help to improve your anaerobic system, you use on short, sharp climbs and on shorter efforts on the flat. (breathes heavily) Warm up for six minutes, then do one minute almost as hard as you can go. You can be in or out of the saddle for this effort. Take two minutes easy, and then repeat. Take another two minutes easy, and then it's time for a two minute effort. 9 out of 10 effort for the first minute, 10 out of 10 for the second. Take three minutes of easy riding, and then do a three minute effort. Ease yourself into it, but then make sure you're 10 out of 10 effort for the last minute. Go easy for two minutes, and then it's time for three more one-minute intervals with two minutes of recovery between each. Cool down for a minute and you're done. (upbeat music) This session sees you do a pretty even effort throughout, although it is pretty uncomfortable but very doable. Start off with a three minute warm-up, and then you'll straight in to your 25 minute effort. If you're using a powermeter, you need to ride at 90% of your FTP. And if you're going on feel, gradually build to a 9 out of 10 effort. And throughout the 25 minutes, do a 10 second surge sat down in the saddle every two minutes before then going back down to sweet spot. And then cool down for the final two minutes. Woo! - Oh God. How'd your sprinting go, Tom? - Tough, Matt, but I think I'm getting there. - Good stuff. - How's your sweet spot? - Pretty sweet. - Now, you're not gonna get surprisingly fit or fast from one 30 minute training session. But, if you do four or five 30 minute training sessions per week, you will get surprisingly fit and you will get surprisingly fast. - Yeah, in fact we'd like to know the improvements you make over time, after doing these sessions. And you can let us know in the comments section below exactly how you fare. Now, for your one stop shop for all things cycling and to make sure you don't miss out on another video, and they head straight to your inbox, click on the globe to subscribe. It's absolutely free. - And, if you want to find out whether Base Training, so long, steady miles is fact or fiction, click right there. - And to prepare yourself for long rides, click just down here. - While you're here, give this video a thumbs up and hit share too. - Fancy another 30 minutes? - Why not? - Let's do this. - Tomorrow though. (laughs)
Hey guys It's Sarah! Welcome back to my channel and welcome to my very first video of 2018 2018 is still an awkward year for me comment if you guys are planning on being awkward in 2018 apparently I can't help. it so in this video I put together a bunch of like tips and tricks and life hacks So you guys can have a super healthy 2018 also in the comments, Let me know What kind of device you guys watch YouTube videos on because I think people watch youtube videos on their phone But let me know if your watching it on a phone or tablet or computer or any other device And giving the video a thumbs up if you guys like it you haven't yet subscribed make sure to hit subscribe I post new videos every Single week, and also if you guys want to follow me on Instagram this is it right here, come say hey. but anyway lets get in to the video. so one of the easiest ways to switch up your health routine and get super fit and healthy for 2018 is definitely to just Improve your diet, and I'm not saying by tomorrow You got to be eaten only broccoli and only fruit and vegetables But a super easy thing to do is just open up your fridge and think about next time you go to the supermarket what you could swap something out for so for me I swapped out like chocolate milk for coconut milk, and I also swapped out french fries for sweet potato fries And I'm moving on to some workouts. This is some real-life footage of me at the gym So to be completely honest, and I hate going to the gym. I said it. I don't like it It's boring, and it makes me feel super awkward when someone else is in there And I feel like I don't know how to use the machines And I'm guessing that because I don't like going in the gym. I used to dread working out even though like the working out part Isn't the part I hate. It was the gym part. so for me personally I like working out in my lounge room and my comfy clothes So, if you guys aren't getting active and you really just like wanna kick start it Then totally start by just doing things you love like dancing or running or just like playing soccer with your friends. Moving on I'd really recommend just and grabbing yourself a piece of paper or a planner or a diary Just so you can jot down the workouts you want to do so you can track them to make sure you're getting them done I used to do this thing let me know if you guys ever do it But I would always say I can't work out because I don't feel motivated to do it and then I try and wait to be Motivated and I would just never get motivated, so I never worked out. Anyone else? Having a planner though makes me feel way more inspired to get out of bed and like stop eating french fries for breakfast? But I find having the planner there with all my workouts already written down. It makes me feel so much more inspired Okay, so a super easy lazy person Fitness life hack is every single time you guys walk out of the bathroom do 25 star jumps to get a little more exercise in it looks super weird, but it's fun So comment down below your favorite Unhealthy food. I feel like my favorite would have to be chocolate or ice cream and like they're pretty unhealthy But I feel like this DIY recipe Kinda could substitute as both like maybe But basically all you do is take some yogurt in a ziplock bag and just like pipe it out onto a piece of baking paper Freeze the yogurt overnight and then BAM you have like frozen yogurt little chips that kind of like chocolate chips But like without the chocolate and there so good you guys, I could literally snack on these all day. They're so good Let's be real sometimes the hardest part of working out is just like not knowing What to do, where to start, what part of your body to work out. But I found this really easy DIY on Pinterest and basically you just take some paddle-pop sticks Dump them in to three different colors of paint so each color of paint Represents a different part of your body that you'll be working out. once You've got your paint dry you just want to take a Sharpie or a texture or a pen and just start writing out different workouts that you like doing I'll put a bunch of exercises on The screen for you guys, but my blue sticks were for abs and some of my exercises were planks and sit ups and leg raises Currently judging my former self like my grade 7 self because I know that in high school I like skipped breakfast for a week straight because I felt like that was a cool thing to do and I remember I was so Starving and now I like wake up for breakfast in the morning like honestly Breakfast may be one of the only reasons I get out of bed in the morning but breakfast is super important and especially if you're trying To work out during the day you want to have a boost in energy as soon as you wake up And I ain't gonna lie I find eating toast for breakfast in the morning is so boring But it's really quick and easy but if you guys also want a quick and easy breakfast option this fruit bowl is literally four ingredients and it tastes so bomb I honestly think you could make it quicker than you can make a piece of toast So yes probably you know but I make a playlist for like every single occasion and I truly believe that making a playlist Especially for working out is essential. the songs I listen to when I'm working out versus the songs I listen to on a regular day are so different You don't want to be listening to like slow music when you're trying to like run on the treadmill because you'll probably just turn into Like a potato and just stand still. so when you're making your workout playlist Definitely consider fast pace on this just so you can like you get your heart pumping And you can really get in it to your workout And I know that you guys have heard like a million times How important it is to drink water and I'm pretty sure that I read somewhere recently that the human body is made up of like 60% water which is insane it is so important to stay hydrated especially if you sweat it out in the gym And I know a bunch of people who really don't like the taste of water So you guys don't like the taste of water then you can also try Infusing your water with like berries or lemons just to make sure you're still drinking as much water as possible And of course don't forget You do not need super expensive gym equipment to get out and get active you can literally just head outside Into your neighborhood and go for jog or literally just get a skipping rope and go skipping and it's so much fun I also read recently that going outside can help with stress relief so if you're a person that gets stressed out head outside So that's it for this video Hopefully guys liked it give it a thumbs up if you guys did and don't forget to comment down below letting me know if you Guys have any new year's resolution, and I'll see you guys in my next video, bye!
I wouldn’t go as far as to say that I’m a fitness freak, but I do like to keep fit. Right now I am stuck in my house and have been told to self-quarantine, so that means no gym, no running in the local park, and I’ve even retired my bicycle for the time-being. What I've done, though, is created a work-out that anyone can do and they can do it in their own house. It requires no equipment and it isn’t even that hard to do. It’s what I call my solitary confinement workout, and in the interests of helping people stay healthy, I’d like to share it with you. You might find that you come out of your isolation feeling, and looking better than you have in years. Ok, so I am going to start with exercises everyone can do. I realize some of you might not be gym rats, but I promise you, you can do the following exercises and you’ll feel better for it. Remember that self-isolation can get a person down, as can tsunamis of bad news, so this should help make you feel better mentally, too. We’ll tell you at the end how you can make these workouts actually really good fun, and something that will put you and your buddies in the best of moods. Let’s just say we know how to do this because we listened to prisoners, and it makes their days a lot easier. Ok, so one thing everyone can do is planking. You can even do this while you are watching TV or watching this video. It’s one of the greatest things in the exercise world, and it’s the true ‘everyman’ and ‘everywomans’ exercise. Why do it, you might ask? Well, it strengthens the core of your body, and if you are into fitness you’ll hear people talking about the core all the time. It’s just the midsection of your body. But it will also strengthen your arms, legs, shoulders and back. It’s kinda the go-to exercise if you’re not that fit. Plank for a few seconds and before you know it, you’ll be more capable of doing things like push-ups. Ok, so some of you are thinking, jeez, I can’t even hold a plank. Ok, so at first don’t do the whole plank and let your knees rest on the ground. The next time, try pulling them up a bit. If you can plank for two seconds, well done...then go for three seconds. If you can plank for a minute, well, you’re already pretty strong. But then don’t do one minute a day. Rest a while, and do ten one minute planks a day. And guys, we are not trying to sell you some sketchy get fit quick program. Planking works. It is an excellent way to strengthen your body. Like we said, don’t feel down if you can’t do it well at first. Aim at one second. Then two seconds. If you aim too high, you’ll just give up. Never set the bar too high. Once you get better, you can switch it up a bit. Like doing it on your side We could almost just stop here, because planking really is that good for you. We’re not going to talk too much about push-ups or sit-ups because you already know all about those exercises. We will say, though, that we know some guys in prison will go over the top. That means doing as many push-ups or sit-ups as possible...until your heart is beating super fast. But just a word of advice here, only do this if you are fit already. We don’t want anyone getting injured especially when the healthcare system is already stretched thin. Only push yourself when you are already good at a particular exercise. And wow, those endorphins, you’ll soon stop being depressed about what you see on the news. And as an added bonus, you’ll be fit and your immune system will be in better shape. Ok, another caveat, if you work out so much that you feel ill, there’s potential it will have the opposite effect and compromise your immune system. So be sensible. Ok, another great in-room exercise is the squat This will strengthen your legs and glutes and more, and also make your joints stronger. Before I started doing squats, I would struggle to pick up a coin on the ground. Now I can bend down like a beautiful, graceful ballerina. Again, start slow if you are not that fit. Go down ever so slightly and keep a straight back, your knees staying behind your toes, and push off your heels. Repeat until you are tired. For those of you thinking that is just too easy, try a pistol squat, which means going down on just one leg with the other leg pointing forward. You have to maintain your balance, and as many of you will find out, this isn’t an easy exercise. But if for some of you strong guys, if that’s still too easy, do it with a weight in your hands If you don’t have any weights or other equipment in your house and want to get stronger, you can just use household items. Try using bags of rice, plastic bottles of water, heavy books. But maybe squats are too hard for you? Start with something called a “wall-sit”. Yep, you just sit against the wall as if you were in a chair but obviously there is no chair. Do this for as long as you can. You'll know your limit because your knees will start to tremble. If you wanna make this exercise even harder, you can raise one of your legs off the ground. Do the same again, except raise the other leg off the ground. But again, this is an expert level wall sit so don’t be discouraged if you can’t do it straight away. Ok, so you’re wanting to do more cardio-type exercises that increase your heart rate even though you’re stuck inside and don’t have room to run? One quite easy cardio exercise is simply standing up straight and pulling up your leg so your knee touches your hand. Then do the same with the other leg. If that is really easy for you, keep doing it and do it until you feel tired. When you are doing this fast it might feel a bit like you are dancing, or hopping. Do it for two minutes, take a short break, and do it again. This will strengthen your core and it will give your heart a good work out if you are doing it fast. It’s also a good warm-up routine, a favorite for those folks who do the 20-minute workout videos online. Now, if you really feel up to it and can do the things we have already discussed, you will want to do one of the best indoor exercises known to man. It’s called the burpee. This will strengthen multiple muscles at once and make you super fit. It’s almost a total body exercise all on its own! We should say, though, that it’s not easy and so if your workout routine up until now has consisted of walking to the car or squatting on the toilet, don’t try burpees before you’ve planked for a while, are ok at push-ups and have done some of those wall-sits. It’s up to you, but you can also add a push-up to your burpee when you drop down for an extra challenge. It might look easy to some of you, but just try doing ten burpees in a row. If that is no trouble, try doing 20. If it’s really hard for you, do them slowly and don’t jump at the end. Work up to that. And have a towel at hand, because you’ll sweat a lot. This next one has the best exercise name of all time. It’s called the up dog down dog exercise. You’ll start in the pushup position and then move your body until your bottom is in the air and you look like an upside down “V”. Now you are up dog. The next part is basically going back down, until your legs are almost flat to the floor, your chest is straight, and your head is looking right up. Ok, so that doesn’t look too hard to you, but it’s such a good exercise when it comes to your mobility. If you sit at a desk all day you might start to hunch from time to time, but this exercise will straighten you out. Next up are lunges, which basically consist of lunging forward, hence the name!. Keep your chest up and your back straight and look straight forward. You can try first with your left foot forward and then do it with your right foot forward. You can of course add stuff to this, like doing a star jump at the end of the lunge. This will tire you out fast. Some very fit people will jump from lunge to lunge many times over, but that’s certainly not for beginners. You’re going to see fitness websites telling you to do 20 reps or so, but try to do just one lunge at the start, and build up, only doing as much as you feel comfortable with. Again, now is not the time for any of us to be getting injured. Now, we’ve got another great exercise for you, but one that you will do only when you are already in pretty good shape. It’s called the mountain climber. You will need to get in the push-up position, or look like sprinters do when they are waiting for the starting pistol to go off. One leg will be fully extended and the other one bent forward. You then explosively jump so that your legs have switched positions. As with burpees, this exercise is for people who’ve already mastered the easier ones we’ve talked about. Next are dips, and all you need for those is a chair and a table. These are pretty hard, too, so make sure you are strong enough before you injure yourself or break something in your house. You don’t really need two objects, either, you can dip from any solid surface. Note the word “solid”, don’t dip off your grandma’s fragile antique coffee table or a wobbly chair. Ok, so we realize some of you are thinking right now, thanks Infographics Show, these really are exercises I could do at home, but you know what, I know I won’t do any of this. Well, you’ve just got to make it fun. What this writer does is award himself after a workout. You want to have a nice cup of coffee? Well, you can only have that after 20 burpees. You want to watch that next episode on Netflix? That will cost pushups and situps and 30 seconds against the wall. You should also mix-up your session from day to day. A fun way to dp that is to choose four of the exercises we have talked about today. Then get a pack of playing cards. This is what some people in prison call the “deck of pain.” Maybe one day hearts will be squats with a jump. Clubs will be lunges, Diamonds will be 5 second planks and spades will be sit-ups. You then pick a card, any card, and if it’s the seven of hearts you will have to do seven squats. If you pull a ten of diamonds, that will be a 50 second plank. Jacks are eleven, queens are 12 and kings are 13. If you pull an ace, that means you do the exercise to your maximum ability until you give up. Trust us, an ace of burpees is some workout session. Better still, do this with someone else, and you pick their card. Oh, it’s so much fun when you pull an ace for them. That might sound sadistic, but in the end, it’s all in fun and will make you both fitter than you’ve ever been. Of course if you’re isolating, doing it with someone else can be hard, but trying doing it over video chat with someone else. Not only will this cheer you and your buddy up, but you’ll be doing yourself a big favor. You can get amazingly fit in a small confined area, just ask Britain's most notorious prisoner, one Charles Arthur Salvador, aka, Charles Bronson, who set workout records and gained an almost superhuman strength during his very long incarceration. He claimed he could do 1,727 push-ups in an hour at the age of almost 50, and his book, “Solitary Fitness” is still sold today. There’s even more exercises you can do from home or with minimal equipment, so check out some of these other amazing exercise videos we’ve done which will complement this one. Have a look at: “These Small Changes Will Get You Shredded” and “Fitness Life Hacks Trainers Are Keeping From You.” We suggest you watch both, then start doing the deck of pain game…. and then tell us in the comments section how great you feel after just one week.