You know your routine by heart and train the same days every week – sound familiar? To help you smash your PB, we asked a team of experts for the best ways to ramp up your fitness no matter what your workout is, from running and cycling to swimming and lifting. It’s time to step it up…
1 Dive in
“Your workout should include some changes in tempo, such as sprints to shock your body, as this will improve your cardio output and performance efficiency,” says Georgie Bloy, swim manager at Virgin Active (virginactive.co.uk). “To improve your endurance, try swimming longer distances in smaller chunks – start with 100 metres with a 20-second rest and repeat. You can then increase the distance you swim in each set. Finally, a lot of people struggle with breathing in front crawl because they are holding onto their breath. Remember, you wouldn’t do this when you run, so why would you do this swimming?”
2 Jog on
“To ramp up your run, think holistically, as taking a whole-body approach can both reduce your time and improve your health,” says Ragdale Hall and Energie Fitness PT Dean Hodgkin (deanhodgkin.com). “A good pair of lungs is essential for speed and endurance. A yoga class is great for this as the breathing exercises will enhance your respiratory muscles. Strength training is vital for speed and to reduce injury. You can do this at home by walking on your heels, performing angled calf raises and dragging a towel across the floor with your toes to develop the muscles in your lower leg.”
3 Get on your bike
Whether you prefer indoor or outdoor cycling, make sure you’re set up on your bike correctly,” advises Lucy Garner, professional cyclist for Wiggle High5 (wigglehighfive.com). “Not only will you be more comfortable, you’ll also get more power into the pedals, resulting in a higher speed. Mix up long, steady workouts with shorter interval sessions to increase your strength and stamina. Warm up for 10 minutes with an easy spin (low gear), then alternate two minutes of hard effort with two minutes of easy spins for 10 reps, followed by a 10-minute cool down. Finally, think about what you wear – I recommend padded shorts and a fitted top.”
4 Put a weight on
“The best way to increase the effectiveness of your weight lifting workout is to track your progress,” explains PT and fitness influencer Zanna Van Dijk (zannavandijk.co.uk). “Each week when you’re at the gym, write down the weights that you’re lifting for each exercise that you do, as well as all of the sets and reps that you complete during the session. Then the following week, try to increase one of these variables, for example do an extra set. This will push you out of your comfort zone and ensure that you never hit any plateaus.
5 Raise the barre
“The best way to boost your barre workout is to make sure that you’re doing the right technique so you get the most out of your session,” says Niki Rein, founder of barrecore (barrecore.co.uk). “Try to be mindful through each movement to ensure that you’re in the right position. Asking yourself ‘Is my technique the best it can be?’ will help you target more muscle groups and work the entire length of them for better results. The second question to ask yourself is: ‘Am I working at my challenge point?’ This is when the muscles you are contracting feel a deep burn and you start to experience a trembling sensation – you’re now in the correct position for maximum results.”
