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The Official JRWRFC Pre-Season Training Program:** James River Women's RFC Pre-Season Fitness Training Program (Read 1st!)** Fitness Program (page 1) ** Fitness Program (page 2) ** Fitness Program (page 3) ** Supplemental Info (Read last) Interval Training: Burn Fat by Changing SpeedsWhatever you fitness goals may be, cardiovascular exercises should always be a part of a rugby player’s exercise plan. Not only are cardio exercises great for burning fat, but they keep a person in “rugby shape” (that is the shape in which you need to be to run, ruck, scrum, maul, tackle, etc. for 80 minutes). Whether your goals, this off-season, include getting in better shape or shaving off extra poundage, you need cardio.However, heed this warning: running for 20 or 30 minutes straight will benefit you, but it’s not the most effective way to meet your goals. Getting out on the street or on the treadmill and plugging away at that same fixed pace isn’t as effective as interval training in losing weight or improving cardiovascular health. When you run steady, your body often goes into what’s known as a “steady state.” The “steady state” effect is very similar to a plateau, and interval training is very similar to the muscle shock principle. When your body goes into that “steady state,” it adjusts itself to your pace and conserves energy, as a result. Now, don’t misread this. Running at a steady pace isn’t bad for you. In fact it is quite good, it’s just that interval training is better. What I mean by “interval training” is changing speeds throughout your cardo workout. There are many different programs that are geared toward interval training, and you can check out this website if you’re interested: http://www.intervaltraining.net/. High Intensity Interval Training (HIIT) is one that’s commonly used by athletes. Basically, it utilizes high intensity bursts of speed or exercise followed by short “resting” periods, in which you’re still going (just lower intensity). You can also incorporate other exercises, such as push ups, pull ups, tuck jumps, etc, into your interval training. For example, you could sprint a pre-determined distance, do 10 push-ups, then jog a pre-determined distance. Interval training is another method with which you’ll be able to get creative. You could even set up your own course and sprint very hard to each station throughout the course. Whatever you choose to do, just remember that interval training will keep you in shape for that up-and-down, sprinting-and-stopping game that is rugby. Sam Pankey, River Weekly, Vol 1 (9), p.4 |
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