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Alex Honnold, top athletes share tips to reach 2019 fitness goals

A routine is a nice thing – until it's just the same 5K run, the same 5K run, the same ride, the same way the training box is checked. Time to go all-in.

Establish what you always say "someday". Be mesmerizing not only because of the boastful rights, but because many studies support what you suspected: big goals lead to greater effort and, when you reach them, to a greater sense of complacency.

Also, you can not achieve hairy fitness goals without getting into the best shape of your life.

Accept summits such as Free Solo

. Ask Alex Honnold. His rise to El Capitan in 2017 without ropes – in the recent documentary Free Solo – was basically the ultimate big goal (the penalty for a missing man is death). "I had been thinking for years about releasing El Cap and waiting for it to happen, but then I realized that this would never happen if I did not do the work."

Honnold made an in-focus out of a nebulous desire – and then set to work. Now it is your turn.

Rise higher

If there are a few thousand feet between you and the ground – or if you have big goals at other times – you need to have muscle power and a way to handle fear. Alex Honnold, 33, one of the greatest climbers of all time, reveals what matters.

Finding out what you are really afraid of

"Most people are not afraid of heights. They are afraid to fall and die. I am afraid to fall and die. that's completely natural and normal, "says Honnold. If you think you're afraid of heights, call it fear of falling and decide why you think you might fall.

"If you do not trust your equipment, work on it." If you do not trust the person you're securing, you'll find a way to build that relationship. But if you identify your anxiety as specific – and solvable – it is much easier to overcome doubt.

The goal of joy, not euphoria

When Honnold reached the top of El Cap, he was surprisingly subdued. An essential part of the experiment was to slowly work through the challenges of the wall until it felt light. So it was no big surprise when he made it. "I compare it to a slot machine: If you have a one-million chance, you know it's so unlikely to work, so it's crazy to win. But if you have a 99 percent chance of winning, it feels good, but not like a crazy, crazy celebration.

Climbing with or without rope is dangerous. Work with the odds in your favor, even if, after that fact, you do not feel like you're just shooting the moon.

Feeling Awful Is Normal

"Recently someone told me about running: & # 39; Never feels lighter – you just go faster. "Many sports always feel terrible. Climbing is always like this. You always feel weak and as if you suck, but you can always do harder things.

Breathe hard

Climbing is not all about strength. you also have to be aerobic. In Free Solo, you can hear Honnold's breathing speeding as he works along the wall. Frequent climbing is important, but Honnold says he could not get fit by climbing alone. So he walked up and down for hours. Choose high-altitude routes to train your heart, quads, and glutes.

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			<span class= Jimmy Chin

Make High Happen

Honnold's Beginner's Guide to Rock Climbing Step 1: Getting Help

]" When I started, the lessons were not really available. Climbing was still a marginal phenomenon, "says the self-taught athlete, and as a shy child he was not good at asking for help, instead" I read a lot of books and climbing magazines, "he says, and it worked for him, but for most People make it a basic course for beginners and climbers to familiarize themselves with the rules, jargon and safe habits of the sport.

Step 2: Focus First on Your Feet

As a beginner, you probably have no grip or arm to pull yourself up against the wall, so focus on how and where to place your feet

Step 3: Build Grip

When you climb a lot, you get the most power you need Honnold, but you can speed up your gains by lifting your arms off the hangboard, which is basically a chin-up bar, which is a completely flat surface that forces you to finger and han use force. Start by simply hanging. Slowly increase the time you can hang up and then work towards pullups. To get a more detailed plan, follow these tips:

Build up the power to climb a mountain

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			<span class= Getty Images ] Ty Allison

You can not ride a bike to the top of Everest, but that does not stop cyclists from getting a performance called Everesting to master: to climb all 29,029 feet over short laps on the same hill Everest rode these laps themselves last August. He assumed what strength is all about.

Get Stronger

Make a molehill

Zhou Everested on another mountain before he took over Everest. "It was in Nanjing [China] on Purple Mountain, where I learned to ride a bike, the day before it was snowing, so I had to shovel a 1.2-kilometer section with my parents and do that."

Everest's class This climb much more difficult, but the fact that he had already done the challenge elsewhere gave him the confidence he needed to try the harder goal
he says.

Mind Your Middle

Surely, quads thicker than Cordwood will not hurt your attempt, but what you really need is a core that does not give up. "I was slim and in a good shape during setup, but my core stability was not good. My back would be painful, which was a sign that I had paid off my nuclear power, "he says.

Without a strong middle, you rock back and forth during ascent. (See below as he builds his with Zhou's Seriously Strong Circuit.) This extra movement is wasted energy that you could use to ascend.

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			<span class= Getty Images Richárd Katona / EyeEm

Setting up reinforcements

" When I reached 7,000 meters in altitude, I was completely fucked, nothing in my body worked, and I thought : "I need someone to ride with me," he says.

Zhou had started the day with four other riders, who dropped to three, then two, and then one. "It was not so much you failed but found that in the 40 hours we had allowed, they would not get through. When Zhou asked for help, his tired teammates adjusted and set to finish him off they throw The towel could have been a more appealing option.

Work Your Gray Matter

For the first ten hours, Zhou says, his physical strength was significant. In the last 30 years, "it was about everything that was between the ears."

In an attempt like this, you have no change in the scenery to distract you – it's always the same stretch of road. "Meditation has been a very important part of everyday life," he says, adding that he does meditative breathing work while training, unlike traditional sit-on-your-butt meditations. "Some people would say, 'Oh, he does not mean meditation seriously,' but that's what works for me."

Zhou's Seriously Strong Circuit

To Build Core, Leg and Back Force Simultaneously Integrate Zhou's three-line circuit into your weekly schedule. He makes 50 seconds of each move, with 10 seconds break in between. "Repeat as often as you can stand it," he says.

Step 1: Plank with knee at elbow

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<p class= Why: This is great if you want to teach your core to remain stable while you are moving.
Make it Good: Start in a high plank position – basically in a push-up position Walk off the ground and pull the knee to your right elbow, pause for a moment, then return to the beginning and repeat the procedure on the left side, switch 50 seconds.

Move 2: Deadlift Hex-Bar

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Matius Gerardo Griek

Why: This is more effective for your core than a deadlift with a traditional barbell.]
Do it Good:
Stand in the hexagonal bar, feet shoulder width apart, keep your back straight, bend your knees, push your hips back and raise the bar by the handles, keep your back flat and push Stand up, spread your core and slowly bring the rod back to the ground.

Step 3: Turkish Getup with Kettlebell

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			<span class= Matius Gerardo Griek

Why: This creates a well-rounded functional strength.
Do it well: Lie on the floor, the kettlebell in your left hand, your left knee bent. Push the kettlebell directly onto your shoulder while you are still on the floor. Going further up – Kettlebell Overhead and Core Core – at all times – until you are in a standing position. Repeat this on the other side.

Run a marathon like a world record breaker

Eliud Kipchoge, 34, didn & # 39; "Break two" in 2017, when he and Nike tested if it was possible to complete a marathon under two hours. However, this did not prevent him from breaking the world record in Berlin in 2018 with 2:01:39. His philosophy s could even help mortals meet a PR.

Run through the Lows

Good News: Even Kipchoge has days when he does not want to run. Bad news: He comes out anyway. So you should.

"[Eventually,] If I keep running, the body will answer," he says. "You can not be put off by the bad days." A marathon is like life, he says. The hard times make the payoff worth so much.

Be conscientious

Kipchoge records each of his trainings in a notebook. It's like a ledger in a bank that keeps track of everything it invests. "When the race hurts, I think of my great training and my training," he says.

When thinking about the amount of cash in the bank, he always knows exactly how much he has to spend. If you do the same, he says, "Everything will be alright – trust me."

Do not be afraid to come short

"The best lesson an athlete can learn from failure is that failure It's not suicide, "says Kipchoge. Instead, it indicates that you are shifting your boundaries.

For him, failure is an integral part of running – and yes, he has had some not so glorious moments of defeat, as if he could not make the Kenyan Olympic team in 2012. "If an athlete misses a goal, never let it discourage you. There is always the next day. Wake up and carry on.

Faster running at any distance

  USA, New York City, Man Runs on Brooklyn Brige

Getty Images Westend61

The elite Mammoth Track Club at Mammoth Lakes (California) has produced greats like Meb Keflezighi and Ryan Hall. Head coach Andrew Kastor says these Speedwork sets, which run less than once a week, may be suitable for regular runners.

Distance: 5K [19659004] The training: 8×400 meters at a mile of one kilometer.
Why it Works:
For this distance, you must be able to walk just above your anaerobic threshold. That said, you should be able to do this little more than say a few words at once. To train this system, you have to make a short, hard effort, such as those 400-meter reps (that's a lap of the track).
Do it right:
Warm up with 15 minutes of easy running and take a minute of rest between each lap (but not more).

Distance: 10K

Training: 12×400 meters in 5K race pace.
Why it Works:
A 10K runs right at your anaerobic threshold. That means a tempo you can hold for 45 minutes (but that's moderately uncomfortable). Running at 5K speeds helps to raise aerobic fitness; If you perform more repetitions than the 5k runners, your mental toughness has grown.
Do it right: Warm up for at least 15 minutes. Between the rounds you rest in the ratio 1: 1. So if you make the round in 90 seconds, recover for 90 seconds.

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distance: half marathon

The training: 8×800 meters at one Tempo under 10 km.
Why it Works : "A half marathon is below the anaerobic pace, so it's more comfortable and manageable, but you have to travel twice that distance," says Kastor, so your Speedwork must be a bit slower, but more miles overall to increase stamina.
Do it right:
After a 15-minute warm-up, you pause for 2 to 2 ½ minutes between each interval, but not anymore: "Otherwise the heart slows down very much. "

Distance: Marathon

The training: 5 x 1 mile at a speed of 10 km.
Why it works: " At Marathons, I change the 80/20 rule to 90/10, "Kastor says – with other words Your quick work is a relatively small part of your training.
Do it right:
Warm up thoroughly and do not rest more than 2 ½ minutes between repeats. Plus, if you do not feel the speed of the day, you can give it up, but still have to redeem your miles. If it's a marathon, "volume is important."

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