Newsletter 6th Edition 1st September 2018
WE are Spartans!
仲有兩個月就到11月，大家應該已經開始磨刀準備SPARTAN Race！正如「馬拉松比賽」一樣，前期嘅準備訓練十分關鍵。Spartan Race不同於一般嘅運動比賽，對參加者體能要求特別嚴格，所以需要一套特殊嘅訓練計劃去增強耐力同爆發力。
With November approaching, many of you need to start getting ready for the upcoming, much sought after SPARTAN Race! Just like how running a marathon requires training and preparation, the participants of the Spartan race have specific training protocols that needs to be met to be better prepared for the demands of the sport.
Regardless if you are running for the Sprint or the Super, you may want to take into consideration that cardio training will hugely benefit you as both races demand a whole lot of cardio strength and endurance. As you will be on your feet most of the time and tackling through obstacles, training that may be suitable for you include our HIIT, 4D Spin, and our Korean Military Training small group classes.
Upper Body Strength
Yes there will be a lot of climbing, pulling, pushing and carrying movements involved during the race. Having good upper body strength will also come in hand especially during the part of the race where rope climbs are required. With proper weight training that involves the arms, back, chest and shoulders, you will need to consider incorporating those exercises into your routine as soon as possible.
Lower Body Strength
Nobody likes squats. Well….we do! Barbell squats, Goblet Squats, SUMO squats, single leg squats, smith machine squats…any squats would build the necessary strength that is required for you to complete the race. As a training alternative, you may also want to consider our 4D Interactive Spinning class as a means to build lower body strength and endurance, while working your cardiovascular system simultaneously. Kill 2 birds with one stone 😊
「朱古力腹肌」可其吸引，但其實只要核心肌群夠力量，即使無「朱古力腹肌」都可以挑戰自我！ Sit up同捲腹已經做到悶？即刻為你嘅核心肌群訓練加入其他元素！「HOLOFIT智能互動訓練系統」能夠提供更有效率同成效顯著嘅訓練，喺課堂中不知不覺增強全身協調同核心肌群。
We are not talking about a 6 pack here…although that would be nice. While training your core is important, training them functionally will prepare you better for the challenges ahead. Forget the traditional sit ups and crunches, sign up for HOLOFIT Core and start building some serious core strength!
Everybody loves Burpees!
If you cant climb rope, you need to do burpees. If you cannot carry that bag of sand up the hill, you need to do burpees. In short, burpees may be your best friend and you may have to do quite a number of them during the race. Perhaps it may be a good idea to get comfortable with them first?