Tag Archives: strength training

5k Training Programme – Week Two

5k-training-programme-picture-485WEEK 2 – KEY TRAINING CONCEPTS

Week 2 builds on the foundation laid in Week 1.
Runs will begin to increase in length, though intensity is kept very moderate.
For participants starting with run-walks, walk times will begin to decrease and runs will increase.
New to running, remember to warm up for 5-10mins. And power walk before you start running.

Key concept: Keeping a moderate pace while running will not only help achieve sustainable fitness, it will train your body to use fat as a fuel source more effectively.

“Many people say that, as they age, they eat and exercise the same amount but still gain weight. One of the main causes of this is loss of muscle mass. Genetically, women have less muscle than men, and as a woman ages, the preservation of lean muscle becomes vital. By the time you’ve hit 30, muscular strength begins to head south. But the majority of the decrease occurs after age 50, when it falls at the rate of 15 percent per decade. “Tom Holland, Exercise Physiologist

“By Your mid-30s, most people still look young, but are already experiencing the BIG Three of aging: deteriorating lean muscle mass, worsening posture, and crumbling joints” say Robert Forster, Physical Therapist, PT and developer of the 24Fit Workout . His practice in Santa Monica is the unofficial meeting hall for broken -down runners, triathletes, advernture racers and gym rats!

“Age related decline hits sooner than you think”

To help preserve muscle mass, step up your strength training and aim for at least 20 grams of protein at very meal.


As training increases, your hydration needs will increase due to more fluid being lost through sweat.
Consume 6-8 glasses of water per day for healthy hydration, and drink additional fluid wateor or Herblalife24 Hydrate on days you are working out based on your level of thirst. Daily fluid needs are also met by eating fresh fruits and vegetables.

75% of the energy created during exercise is turned into heat – sweating helps rid this extra heat.
It’s essential to replace electrolytes lost in sweat for proper metabolic function.
Hydrate can help replace electrolytes such as calcium and magnesium and vitamins such as Bs and C.

60% of your body weight comes from water.
The average person needs about 2.5 litres of water per day to survive.

Training runs for a 5K are relatively short, and the risk of dehydration is very low.
The risk of dehydration during a 5K race is also low.
Lightly sip a drink during training or racing, and focus mostly on post-workout rehydration.

Depleted fluid levels after a workout can affect your next workout.
A recovery drink like Herbalife24 Rebuild Strength (or Herbalife Formula 1) will help rehydrate after exercise, as well as help recovery. Don’t skip your protein shake after you exercise and think that you’ll save calories! A protein shake after training accelerates lean muscle growth, which in turn revs your metabolism and burns more fat, and speeds up recovery.

You can also sip on Herbalife24 Hydrate through the day after exercise to help replace fluid and electrolytes.


For more details, see the 5k Training Schedule and Plan on our facebook page.

Strength Training For Endurance Athletes

April 11th – Line from my lecture this weekend at the Boston Marathon: “Runners can either strength train, or they can rehab.”

Tom Holland is an elite endurance athlete and physiologist committed to helping people live a better life through fitness. Tom has run over 50 marathons, is a 19-time Ironman® triathlete.


“Done properly, strength training for the endurance athlete is in many ways the quickest way to achieve the structural goals of the Base Training Phase of triathlon training: Joint Stability and Musculoskeletal Resiliency. Using light weights and rubber band exercises which isolate the small muscles around each joint will not only help prevent injury but will directly improve performance throughout the season. If you were to do nothing more than the low-intensity strength work of early season training the payoff in developing musculoskeletal resiliency and biomechanic efficiency will benefit you all year. ” Robert Forster

Physical Therapist and Performance Specialist Robert Forster developed the Herbalife24FIT program with Herbalife. He is one of the leading physical therapists for athletes, both recreational and elite. Over the course of his 30-year career, he has successfully trained Olympic gold medalists, U.S. Open and Wimbledon champions, NBA superstars and triathlon world-record holders. Tired of encountering ill-advised training programs that only cause more injury, Robert created a new approach to physical therapy, which is divided into phases that follow the body’s natural healing and growth patterns. His practice in Santa Monica, California, provides athletes with effective, scientific and injury-free solutions for health and performance.

How to Use The 24 Fit Programme – On Alternate days i.e. Monday, Wednesday, Friday. Use with light weights and resistance bands.

Additional Information:

Periodization Training 

25 Reasons to Exercise

Strength Training and Endurance Athletes

25 Reasons To Exercise

We can lump exercise into three broad categories: strength training (weightlifting, core training), cardiovascular conditioning (running, cycling, aerobics), and flexibility training (yoga, stretching). As an athlete, you probably participate in all three. Let’s look at the specific ways in which each promotes optimal health and function:

Flexibility Training24-fit-workout-program-jpeg

  1. Improves range of motion
  2. Reduces risk of injury
  3. Reduces post-workout soreness
  4. Improves posture
  5. Improves circulation to muscles
  6. Enhances neuro-muscular coordination
  7. Improves balance

Cardiovascular Conditioning

  1. Increases oxygen intake
  2. Increases the body’s oxygen use efficiency
  3. Increases cardiac output and efficiency
  4. Increases blood volume
  5. Improves stamina
  6. Improves lung health and capacity
  7. Reduces blood pressure and lowers resting heart rate
  8. Improves cholesterol ratio (HDL/LDL)
  9. Increases insulin sensitivity
  10. Improves circulation to active muscles
  11.  Decreases symptoms of anxiety and depression

Strength Training

  1. Maintains strength and power
  2. Increases lean body mass
  3. Greater core strength prevents back problems
  4. Boosts metabolic rate by up to 15%, aiding in weight control
  5. Prevents osteoporosis
  6. Increases ligament tensile strength
  7. Increases tendon tensile strength

The 24 Fit Programme developed by Robert Forster, includes the above 3 elements.

Take the 24 Fit Challenge

Thanks to Dr. Louis Ignarro and Dr. Andrew Myers  for this list. Health Is Wealth