All this month in our bootcamp program at FastFit we’re doing a series we call Bootcamp Dynamite – a 50-10 Interval, Circuit-style workouts designed to shred and rip fat at high rates. So why 50-10?
50-10 is a training tempo that really taps into the endurance phase or what is better known as Muscular Endurance. This is where fat loss kicks into overdrive! Our body is composed of two main muscles types: Type I and Type II. Some (Type-II) give us the ability to powerful, short bursts of energy such as sprinting, jumping, or lifting heavy weights, while the other (Type-I) allows us to sustain a low level of intensity for long durations such as jogging, swimming, or biking at a controlled tempo. In short, where shorter work periods targets our Type II Fast-Twitch muscle fibers, endurance training mainly gets after your Type I Slow-Twitch muscle fibers. In the end it’s all about burning more SUGARS during the workout, in order to burn more FAT in the hours and days to follow!
When performing endurance exercises be sure to perform smooth, rhythmic repetitions with lighter loads and less advanced exercise variations and really focus on your muscles creating the movement rather than cheating with momentum. In other words, focus on cranking out as many QUALITY reps as possible to flood your muscles with blood and nutrients and to produce as much lactic acid as possible. If you’re doing it right, you should get what Arnold calls “THE PUMP!”
50-10 Endurance Intervals really BURN and will surely get your heart pounding and muscles pumped up in no time, so DO NOT make the mistake of thinking this is just an “easy day.”Done right, this workout will test your will and take your fitness to a new level.
To get a free 50-10 Bootcamp Dynamite workout click here: