Hi everyone, Donogh here from PFP. In this blog I am going to focus on how to increase fitness or conditioning. We have wrote quite extensively in the past via blogs or on our social media about various ways to improve strength through differing methods, exercises or rep schemes, so now it’s time to talk about conditioning. This is quite a broad topic that I will try to make as simple as possible but due to the vastness of the topic, I will split it into 2 parts.
Improving your conditioning, much like improving strength, can be done in a variety of ways. The first thing that you need to ask yourself is what exactly you want to improve. Do you want to improve it to play your sport? Is it to improve your quality of life? For example, you struggle to do everyday tasks due to a lack of fitness.
In this scenario, it is likely that adding conditioning exercises at the end of a structured weights programme will help them. We would recommend a form of high intensity interval training. This will usually last up to 15 minutes with interspersed breaks throughout some high intensity exercise, for example: prowler pushes.
Here at PFP, we try to incorporate weights training into all programmes as we believe this is the most efficient way to lose body fat or gain muscle. Increasing your conditioning levels can have a direct impact on the amount of weights training you can do. If your heart is capable of pumping blood around your body at an efficient rate, it will allow you to recover optimally between sets.
If weight training isn’t your thing, and you still would like to improve your conditioning levels, a combination of low intensity steady state training and high intensity training can be a good way to reach your goals. This could be done by going for a brisk walk, slow jog, consistent speed cycling or rowing where you can keep a steady heart rate at around 120-140 beats per minute (this will vary depending on age and fitness levels). Perform this steady state training for 20-60 minutes to improve your hearts ability to pump blood around the body.
Note: The time above varies quite alot again based on age and fitness levels, you could also go longer than an hour.
Combine this training with some sort of high intensity training on different days with exercises such as burpees, sprints, jumping jacks, mountain climbers etc. for a better conditioning regime that will provide the heart with a different stimulus to improve its function. Try following a time on, time off ratio where you do more work than you rest, for example: 20 seconds on, 10 seconds off.
Hopefully, after reading the above you’ll have a bit more of an understanding on how to improve your conditioning levels. If you are looking to improve your conditioning for sport, stay tuned for our next blog.