This month’s gym challenge is a one mile spirit. Basically select a treadmill, press “Quickstart” and complete the mile as quickly as you can.
To train for this challenge try 2:1 interval training on the treadmill. This method of training involves extended periods of high intensity running followed by a shorter recovery phase. High intensity interval training will improve your endurance performance and as a result you will be able to run at a higher intensity for a longer duration. This is crucial for the one mile sprint challenge as it is essential that you run fast enough to achieve your best possible time, but not so fast that you burn out before completion. High intensity interval training will allow you to maintain your faster pace for a longer period in order to achieve your best possible time.
It is important to remain hydrated before and after the challenge as dehydration has been proven to have a negative effect on exercise performance. Water is the best choice and it’s free, although an isotonic sports drink will aid hydration as well as provide your body with energy from carbohydrates.
To ensure that your body is adequately fuelled before starting the challenge. Aim to eat a substantial meal, containing a source of carbohydrates (pasta, rice, oats, bread) approximately two hours before attempting the challenge. Do not exercise or attempt this challenge on an empty stomach or directly after eat!
Julian Dominique, Fitness Instructor