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MX, SX & Off-Road Discussions
General Moto | Off-Topic Posts
Best Fitness & Strength Training for Riding??
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[QUOTE="moore_716, post: 986450, member: 61443"] Most everyone on here so far has been correct. There is no magic workout. Unfortunately you have to experiment to see what works for you. It also depends on how long you have to work out and the type of riding you do. Getting a strong "core" is essential to all exercises and riding. I believe you should do some intense cardio atleast 3x a week. I do 5-6 for 20 min. a pop. During this time I try to keep my heart rate up around 185 bpm. The formula for this is 220 minus your age times whatever % of your maximum heart rate you are seeking(usually 70-75%). As for lifting I alternate bodyparts every day so that I lift 5-6 days a week but don't hit the same muscle groups 2 days in a row. When I workout it's with a lot of intensity. I don't have much time so I take no more than a 30 sec. rest between sets. I also use a lot of machines because I can change weights fast. Here's an example for incline chest press I use. 1-75lb. 5 rep warm up no rest 2-230lb. 8-10 reps 30sec. rest 3-210lb. 8-10 reps. 30sec. rest 4-190lb. 8-10 reps. 30sec. rest 5-170lb. 8-10 reps. 30sec. rest 6-110lb. go to failure min. of 10 reps. if I can't get 10 reps I lighten the weight and do it again. I change my workouts about once a month so that my body doesn't get used to it. This will stop you from hitting plateaus where you just level off. You should drink about 1 gallon of water per day. Do some research this is a realistic #. No I can't do it everyday, but I try. Also, without enough protein your muscles can't grow and recover. You should take in a minimum of 1 gram of protein for every pound you weigh. It's also important to take some protein in within 15 min. of completing your workout. This is a crucial time for muscle rebuilding. These are just things that have worked for me and that are proven to work. [/QUOTE]
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Forums
MX, SX & Off-Road Discussions
General Moto | Off-Topic Posts
Best Fitness & Strength Training for Riding??
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