I completed week 9 of the strength coach. The first day was monday and it was quite tough. Some Burpees, Pushups and Kentauros. Tuesday, wednesday, thursday and friday I had no time to do the other workouts, so I did the second day on Saturday, the third day on sunday morning and the fourth day on sunday evening. Two times venus on one day is hard – this monday I had shaky hands all day and at lunch I almost dropped my fork in my potato-salad…but now it’s better. No pain no gain…
I checked my profile and I do Freeletics now for over 6 months, thats a half year with at least 4 times sports per week. I never did sports in that intensity for this long before. But the diversity of the generated workout plan and the fast visible progress make it that easy. It is like an addiction – but with only positive effects.
In the last post I talked about the new warmup pro that I unlocked in week 8. I found this video that explains the whole warmup routine. I think that explains it much better than I could with words… Enjoy!
This week I wanted to work harder on my PBs as the last couple of weeks I was far behind them and did not made any progress. I set the goal to break at least one PB this week and I was highly motivated! The first workout was Venus and although my arms were tired from the hellday of last week, I gave everything…and missed my PB by 30 seconds. But getting this close only made me wanting more. The next day’s workout was Artemis – and this time I beat his a*s. I was almost 5 minutes faster then my old PB. It is amazing what can be reached with the right mindset and motivation. Even when there are times during the freeletics 15-weeks challenge when you feel like stepping back – do not give up! This is normal, take your time to recover and try to figure out what restricts you like: do you get enough good sleep ? do you trink a sufficient amount of water during the day? do you eat clean? do you feel sick or have pain? All this are factors that influenced my results in the past. The good thing is that you can do something about it. In this way, Freeletics also helps to “monitor” the healthiness-level of your current lifestyle. If my workout times get longer, there was something I did wrong.
Outside you can feel that Winter is coming and I did most the workouts inside. Before I started with Freeletics, I always (literally) got a cold during this time of the year, with sinusitis and all the stuff. But not this year! Maybe it is because I escaped to the caribbean, but I think that also my body and immune system got stronger. It is such a great experience to see all this positive effects Freeletics has on me, it astonishes me almost every day!
Third training-day was right after halloween and I was completely hungover – so no chance to break another PB. But finally, on the last day I broke my Venus PB as well! After all, this was a very successful week. I unlocked a new kind of warmup routine that replaces some of the former exercises with more advanced ones – maybe I will create an extra post to show some of them. So far – Keep going and give it your best 😉
With the update there came a lot more information about warmup before and stretching after the workout. Normally I just did around 75 Jumping Jacks and some High Knees (running on the spot) as it was written in my former coach. But now there is a set of 7 exercises that you can do to warm up and prepare your body for the workout. It is a combination of cardio-focused exercises (cardiovascular) like the before mentioned Jumping Jacks and High Knees and exercises that should activate your nervous system and the interaction of your essential body parts (neuromuscular). Some of them are available for free in the Freeletics Knowledge Center. I integrated the new warmup routine in my workouts and it feels great. Some of the neuromuscular exercises remind me of yoga positions – even they seem to be very simple, I can feel that they improve the coordination of the muscles. The warmup routine takes me about 7 Minutes to do. Be careful to not give all your power on the warmup, as a general rule of thumb you should give around 50% of your capacity.
Stretching is a controversial issue. Some say it is as important as the warming up and that it helps to improve the flexibility of your muscles and to regenerate after an intense workout. It results in improved muscle control, flexibility and range of motion. Some say that is has no value and may even cause harm and weakens the muscle. Here is an interesting article about it.
I did not do stretching so far, but I tried it this week. The update introduced 6 stretching exercises, some I already knew as they are basic stretching positions, some of them where new to me. You have to hold each position for about 45 seconds. The whole routine takes me about 7 Minutes. Maybe one week is a little bit to short to evaluate the effects of stretching compared to not stretching…but in compare to the new warmup routine I did not feel any differences. Anyhow the above linked article has some good arguments against stretching, I think I will do it sometimes after the workout. The Freeletics philosophy contains warmup and Stretching as key elements for sustainable success with high insensitive workouts and for what I experienced so far, they know what they are talking about. Due to the warmup and stretching the time I need to execute a workout is slightly increased. In total it takes about 14 minutes longer. I will see if I keep this up, as one of the things I like most about Freeletics are the short workout times and the great effectiveness of those. They allow me to maintain an athletic body without interfering with my work schedule and free time to much.
Let me know how you do it! Do you do warmup and stretching?