Two-Hour Hard-Core Workout ?

Two-Hour Hard-Core Workout ? 





It takes a lot of effort to work out for two hours at a time. It can help you break through a plateau or prepare for a specific event, but only those with a lot of training expertise should try it. When training at this level of intensity, it's vital to have a clear goal in mind and to plan ahead of time. Make sure you're well-hydrated, that you've eaten enough high-quality calories to sustain this level of activity, and that you'll be able to recover afterwards.

Get Warmed Up

While it is important to warm up before every workout, a two-hour session demands meticulous planning. Walk on a treadmill, jump rope, or box with a bag for five to ten minutes. Complete two to three sets of bodyweight activities that mimic the motions you'll be doing later in the workout to warm up the relevant muscles and rehearse the movements in advance. Do some light stretching and mobility practice to ensure that your joints are warmed up and to reduce your risk of injury. It should take about 20 minutes to warm up.

Start With Strength

Strength training is a fantastic technique to increase lean muscle mass, burn fat, and enhance general strength, power, and endurance. After you've completed your warm-up, move on to the weights. This part of your workout should take about an hour to complete. Full-body weight training should include squats, deadlifts, lunges, calf raises, bench presses, bent-over rows, and overhead presses. Complete three full sets of each exercise with weights that allow for at least eight but no more than 12 repetitions.

Take A HIIT

After you've finished your weight exercise, take a five- to ten-minute break. Prepare yourself by hydrating, relaxing your muscles, and engaging in some high-intensity interval exercise (HIIT). High-intensity interval training (HIIT) is an excellent strategy to burn calories while maintaining (or even increasing) lean muscle mass. Use a skipping rope, treadmill, or stationary bike to perform a ladder sequence. Work for 30 seconds, then rest for 10 seconds. Work for 40 seconds, then rest for 20 seconds. Take a 30-second break after 50 seconds of work. Work for 60 seconds, then rest for 45 seconds. Then, in reverse, go through the entire process again. This should only take around 10 minutes, but it will be a really challenging part of your workout, particularly if you perform it after your weights session.

Slow Down With Cardio

At this point, you should be 90 minutes into your two-hour workout. You'll be physically and mentally exhausted, as well as your muscles and central nervous system. To finish your workout, walk or cycle at a moderate pace for 30 minutes. This can help to reduce the stress hormone cortisol levels that were released earlier in your workout. It will also allow your muscles to relax, reducing the likelihood of delayed-onset muscular pain after your workout.

How to Create a Balanced Workout Routine ?.

Your training regimen must have three crucial factors to be safe, effective, and balanced. A well-balanced workout reduces the likelihood of issues like strained muscles or painful joints, and each type of exercise is beneficial to your overall health. Aerobic exercise helps you lose weight and keep it off by strengthening your heart and circulatory system. Muscle tone and endurance improve with resistance training. Range of motion is improved via flexibility exercise. On certain days, you'll complete all three elements, but on others, you'll only complete two. The well-balanced program keeps you pain-free for your next workout and helps you meet your weekly fitness goals.

 at a time is a lot of work. It can help you break through a plateau or prepare for a specific event, but it should only be attempted by persons who have a lot of training experience

1st step

Include 30 to 45 minutes of aerobic activity three to six days a week. Take a day off to relax and recover. Use full-body, rhythmic sports like walking, cycling, swimming, stair climbing, cross-country skiing, running, skating, and rowing to raise your heart rate to a level that leaves you somewhat breathless but able to converse.

Step 2 

Resistance training should be done three times a week, with one day off in between. Include shoulder, back, chest, core, glutes, arms, legs, and calves movements, among other major muscle groups. Weight training should be combined with bodyweight exercises such as bench presses and pushups. Each exercise must be performed at least once in a set of eight to twelve repetitions. Increase the number of sets you do as your strength improves. Use a heavy weight for the final two repetitions of each set.

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