JayNJones

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Website: http://www.pccenter.online/

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How difficult it is to maintain sports motivation when we have been training for a long time or after a break! Laziness, procrastination, lack of time, excessive commitments ... There are many reasons that can lead us to leave training aside, that's why motivation is so important when it comes to sports. Today we talk about reward systems and we bring you a few training plans so that you never miss the opportunity to play sports.

Raising realistic goals and having things clear when training are two things that can help you a lot to motivate you in training. Also having the right material for each day and granting us small rewards when we achieve small goals will give us that extra motivation. In summary: organize, plan, execute and reward. Do we get down to work?

Reinforcements and rewards to achieve your goals

Fitness plans

If training is very uphill, perhaps it is because you have raised your goals incorrectly. Whenever we have an objective in mind, it is usually quite big, the classic dream bigof the motivational posters. The best we can do with that great goal so that we really achieve it is to divide it into small goals that we can achieve in a short timeFraction your big dream and divide it into parts: when you get them, it's time to reward yourself!

The fact of fractioning the objectives to make them smaller and more affordable has to do with the technique of intermittent reinforcement of BF Skinner , one of the most relevant psychologists of the 20th century, defender of behaviorism who focused his career on reinforcement theory . According to his research, positive reinforcement helps us to create behaviors based on the achievement of a reward, and this type of reinforcement is more effective if it is done intermittently, that is, not all the times we carry out an action.

In the case of training we could apply it in this way: we divide our main objective into small affordable goals in a short or medium time, and we reward each time we reach one of those small milestones along the way.

Establishing a reward system will make our brain anticipate that "prize" that will be available after the work is done, so that it will make us want to carry out the task , in this case the training.

We can also find motivation in a prize that we previously awarded, such as buying clothes or sports gadgets . The fact of having invested our money in a specific objective can help us to create a greater adherence to the training plan. Have you invested 200 euros in a heart rate monitor? It is a way of conditioning you to take advantage of it and (finally) go out again to run.

If you are clear about your goal and have divided it into small parts for which you will be rewarded, you are ready to take action. Here you have five training plans to start training right now.

Training plan to start running

Running is in fashion, and you still have not started running? You can start right now, either running on the treadmill or doing it outdoors. If you are new to running, it is best to start little by little: during the first month you can combine the walks with the races (the famous Ca-Co) to gain resistance and conditioning your body for the subsequent effort. Three days a week are enough to get you to run 5 kilometers in a row in about a month and a half if you follow this plan.

 

WEEK 1 (MONDAY, WEDNESDAY AND FRIDAY)

Walking at a light pace (Power Walking) for 30 minutes

WEEK 2 (MONDAY, WEDNESDAY AND FRIDAY)

6 x (1 'co + 4' ca)

WEEK 3 (MONDAY, WEDNESDAY AND FRIDAY)

6 x (2 'co + 3' ca)

WEEK 4 (MONDAY, WEDNESDAY AND FRIDAY)

6 x (3 'co + 2' ca)

WEEK 5 (MONDAY, WEDNESDAY AND FRIDAY)

6 x (4 'co + 1' ca)

WEEK 6 (MONDAY, WEDNESDAY AND FRIDAY)

30 minutes of continuous running

The first week we will use it as a base to improve our aerobic capacity through Power Walking or light-paced walking : the pace to take is about 7 km / hour. Prepare a music that motivates you , put on your helmets and go for a brisk walk.

The following weeks we will start with the race alternating running (co) with walking (ca) . In this way, the first week we will run for a minute and we will walk another four, and we will repeat this six times. The second week we increased one minute of the race and subtracted one minute of walking, and we repeated again six times. So until you reach the 30 minute continuous race, which is approximately 5 kilometers.

Training plan to improve your career times

Fitness plans

If you are already fully involved in the runner world, surely you are looking to be faster and improve your times. For this, nothing better than fartlek training or intervals . It is best to do it outdoors, so equip yourself properly: look for the shoes that best suit your type of footprint and dress in layers with technical clothes . A good equipment with shirts and tights that are breathable and that evacuate the sweat is ideal for the colder months: you will avoid colds although you train outdoors.

Here is an example of half-hour interval training that you can include once a week to beat your career marks.

MINUTES

ACTIVITY

0 - 3

Soft warming trot

3-6

Light trot for conditioning

6 - 7

Sprint

7 - 10

Soft recovery trot

10 - 11

Sprint

11 - 14

Soft recovery trot

14 - 15

Sprint

15 - 18

Soft recovery trot

18 - 19

Sprint

19 - 23

Soft recovery trot

23 - 24

Sprint

24-28

Soft recovery trot

28 - 30

Return to calm walking

Remember that stretching is also part of your training and you should not overlook it. Dedicate at least 10 minutes at the end of your session to stretch, holding the posture without pain (but tension) for each muscle.

Indoor cycle training plan for beginners

Fitness plans

One of the most effective ways to get fit at home is through an indoor cycle bike : it's perfect if you're too lazy to go to the gym, as you can store it comfortably (they take up very little space when folded) and train in one of the rooms of your house. Select a motivating playlist, set your speakers up high and get ready to pedal to the beat of the music.

If you start now in this discipline, we propose a half-hour initiation routine that you can practice three days a week, ready?

MINUTES

RESISTANCE (FROM 0 TO 10)

ACTIVITY

0 - 5

3

Heating

5 - 8

5

Light shooting

8 - 10

7

Light climbing

10 - 11

8

Climbing of average intensity

11 - 13

7

Light climbing

13 - 18

5

Light shooting

18 - 20

4

Speed ​​shooting

20 - 23

5

Light shooting

23 - 30

3

Back to the calm

With this routine you can play all the pedaling techniques so that you can familiarize yourself with them: both light shooting and climbing or speed shooting. As you improve your technique you can increase the intensity little by little.

Advanced indoor cycle training plan

 

If you are already a regular user of your indoor cycle, we can consider you an advanced user . To get the most out of your bike, we advise you to combine bike training with a quality heart rate monitor with which you can control your heart rate and your training zones, and with specific footwear for indoor cycling that will allow you to have a more pedaling effective.

Here we propose a training by heart rate zones . We talk about the intensity of the exercise in percentages on your maximum heart rate (HRM) that you can find according to the following formula: FCM = 220 - age.

MINUTES

FCM PERCENTAGE

ACTIVITY

0 - 5

60% approx.

Heating

5 - 9

65% - 70%

Light shooting

9 - 12

75% - 80%

Light climbing

12 - 14

85% - 90%

Intensive climbing

14 - 18

65% - 70%

Light shooting

18 - 21

85% - 90%

Intensive climbing

21 - 24

65% - 70%

Light shooting

24 - 27

85% - 90%

Intensive climbing

27 - 30

60% approx.

Back to the calm

With the heart rate monitor it will be very easy to control your training zones. It is an essential accessory for aerobic exercise if we want to train safely and effectively.

Strength training plan with an elastic band

Fitness plans

Strength training is very important when complementing those that we have already seen in indoor cycling and cycling: not only aerobic training lives the athlete. It is necessary to work our muscular strength to obtain better results in other disciplines.

We can do it at home with an elastic band : a material that does not occupy space, is very cheap and very versatile, allowing us to work the whole body. We propose a strength routine in which we combine exercises with your own body weight and others with the help of the elastic band , so you can get the most out of your body.

EXERCISE

REPETITIONS

EXECUTION

JUMPING JACKS

fifty

Warm up - We jump open our legs while we open our arms, and we take another leap to close our legs and bring our arms to the sides of the body.

SQUATS

fifteen

You can step on the elastic band with both feet and pull it with your hands when climbing to get a higher intensity.

PUSH-UPS

12

You can place the elastic band attached to your hands and around your back to make the climb more difficult.

ROWING

fifteen

Step on the elastic band with both feet, lean your trunk forward and pull your arms back until your scapulas touch.

TRICEP DIPS

10

Use the seat of a chair to support your hands. Remember that the farther you place your feet, the more difficulty you will add to the exercise.

BICEP CURL

10

Get on your knees and pass the elastic band below them. Grab the ends with your hands and bend the elbow to carry out the exercise.

WOODCHOPPER OR WOODCUTTER

12 on each side

Press one end of the elastic band with your right foot, grab the other end with both hands and pull diagonally upwards in a circle, as if you were making a golf stroke.

You can repeat this circuit three times and you will have worked your whole body. Remember to stretch correctly to avoid stiffness!

Now that you have the necessary motivation and we have given you a hand with the planning of the training there are no excuses for not getting fit, the attack!

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