Running | Elin Härkönens blogg

We have lots of practical lectures here at TAFE... To become a really good personal trainer, it's important to feel and understand what's happening in your body while doing workouts/how your body reacts and understand the differences between different types of training... Last week we start learning about Aerobic* and anaerobic* system and training , (" with and without air") we were talking about the Anaerobic Treshold in the classroom and then we did a 5 km run to FEEL what we just learned! This week we did a different type of running. We did HILL-Intervals.. Which is: Running up a hill for a specific time, and walk or jog back down (active rest), turn and sprint up again...walk/jog down and SPRINT ... You normally do it 10-12 times. ▪️You can always have different levels on your training.. Same with the intervals...for beginners you should have more rest between... With athletes you should go for a harder one with less rest. We tried 3 different levels , just to get the experience and feel the differences. Choose one of these for yourself or your client depending on what level you're at. ▪️ Beginner level Sprint Sprint up the hill for 30sec , active rest 90sec. X4 (first sprint only 70% of max to warm up!) ▪️Middle level Sprint: sprint up the hill 30sec, active rest 60 sec. X4 ▪️Hard Interval sprint: Sprint up the hill 30sec , active rest only 30sec. X4 ( Total 12 times) During this type of training you should really push yourself as hard as you can! Try to get as far up the hill during those 30sec. Doing this, you push your anaerobic Treshold which makes you more fit and increase your tolerante to lactic acid. (Y ou don't get fatigue as quick) Good luck! Let me know what you think when you've tried it out😏💪

I don't have photos from the run yet, so borrow this one from Jannika, check her out... She is amazing!👇 jannikalarsson.se *Anaerobic ~ Is the ability to perform VERY high work repeatedly. Aerobic~ Is the bility to maintain a high work output for a LONG period of time. # breakitandyouwillmakeit