X-Factor Fit

Ride Republic instructor and celebrity trainer, James is the official trainer for the X Factor finalists. This month, he shares a glimpse into the training regime, along with a workout you can try yourself at home.

For the past month, I have been travelling to the X Factor House to train the contestants and prepare them physically for the live performances. Weekly sessions have consisted of High Intensity Interval Training and core conditioning workouts to build strength, endurance and cardiovascular fitness. The housemates were provided with the latest activity trackers from Fitbit to monitor their work rate and frequency of activity, whilst driving healthy competition between the competitors through the use of leader boards (much like our Burnboard!). The workouts themselves focus on accessible activity that requires minimal equipment, making use of the contestants everyday environment and outdoor space. A typical session might include mountain climbers, body weight squats, lunges, press ups and burpees to increase the heart rate, burn fat and condition the body.

The message is simple; despite a busy schedule, time can always be made to exercise. The principle of HIIT training is similar to Ride Republic’s methods in that it allows for exercisers to complete a workout in a short duration of time (max 30 minutes). Workouts alternate short periods of intense anaerobic exercise with less intense recovery periods and result in excess post-exercise oxygen consumption (EPOC). EPOC puts our body in a state whereby our metabolism increases upon completion of exercise and we continue to burn additional calories at rest. I have included a sample exercise plan below for you to try at home and experiment with in-between your rides!

HIIT from Home

Duration: 30 minutes 

Exercises: 5

Workout: 30 seconds

Rest: 30 seconds 

1) Mountain Climbers

2) Alternating Lunges

3) High Knee Jog (on the spot)

4) Squat Jumps

5) Walking Plank

For more information about wearable technology from Fitbit, visit the store at Fitbit.com/store
Follow James on social media for more nutrition and training tips @london_fitness_guy on Instagram and @JStirling90 on Twitter.

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