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  • Joanne Cogle

Go Fast, Lift Heavy

Hey endurance athletes.


Yeah you runners, cyclists, swimmers, and weekend warriors.

Sure you run your 3+ miles, or ride your bikes, or swim laps a couple times a week or maybe even every day. It’s good for the body and soul right? Don’t worry, you’re right. The American College of Sports Medicine (ACSM) recommends 30-60 min of activity DAILY.


Pat yourself on the back.


Now think about your future. Looking for longevity in your daily exercise/sport? It’s time to add some weights aka strength training.


Remain calm.

You won’t bulk up unless you want to, but there’s a lot more (food/lifting) to that. In fact, the #fitnessgains you’ll see will be speed, increased endurance, and long term injury prevention. In addition to: higher metabolism, stronger bones, muscle definition, better balance, and a rounder butt.


My favs to include in my workout routine include back squats, deadlifts, and cleans (power and/or squat). Since I’m usually pressed for time, I like a 5x5 set up (5 sets of 5 reps) of each movement 2-3x a week at about 75% of my max weight (translation: conversational, enough to stress, not enough to die).


Try it. You won’t be sorry.


Need a little more help or have questions? Book an appointment to start your fitness journey.




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About Me

Athlete. Life-juggler. Professional Procrastinator.   

Commander-and-chief-of-the-homestead. Bike Hoarder. Crossfit Kool-aid Drinker. Lulu lover. Terrible Cook. Serial Entrepreneur. Child Wrangler. 

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