Where strength and endurance combine…
Welcome to BAR+RIG
“My clients are fitness enthusiasts, developing strength and endurance to promote longevity.”
— Rhyss Murty (Coach)
A little insight into my training methodology…
BAR+RIG programmes are designed for one purpose and one propose only…to build YOU into a STRONG AEROBIC MACHINE! The programmes are designed to increase your strength through functional movements while also working on improving your aerobic capacity. Workouts are carefully designed with the athlete in mind and you can be rest assured that every session has a purpose. If you want to LIFT HEAVY, RUN FAR, RUN FAST and RECOVER OPTIMALLY…check out the programmes on offer and join BAR+RIG today!
Programmes
-
Aerobic Capacity Programme (Specialised 1-1 Online Coaching)
BAR+RIG Aerobic Capacity Programme is designed to develop a strong aerobic base. This is a 12 week programme and you will work with me on a 1-1 basis. I will tailor the programme to your individual needs and develop the programme around your ability level. You will learn the importance and feel the benefits of developing this base, not only for sport and fitness, but for daily life…
What is Functional Fitness and why is it so important?
Functional Fitness prepares the body for every day activities. It aims to strengthen the muscles we use for every day tasks and trains them to work together for movements such as; squatting, reaching, pulling, pushing and twisting. Developing core strength, mobility, flexibility, coordination and cardiovascular fitness are all important aspects of Functional Fitness.
Why is strength training so important?
Life is much easier if we are stronger. Developing strength is very important and is essential for athletic performance. It is also vitally important during the ageing process when muscle wastage can kick in during our later years. Other benefits include:
maintaining muscle tissue
increased strength
improved bone health
reduced risk of injury (fractures)
controlled body fat
What is Aerobic Capacity?
Aerobic Capacity is the ability of your cardiovascular system to deliver oxygen to your working muscles during exercise. Furthermore, it is the ability of the muscles to use the oxygen and produce ATP (energy).
If we improve our aerobic capacity, we will be able to complete more work in a shorter period of time.
What is Zone 2 training and why is it so important for base endurance?
Zone 2 refers to a heart rate zone. There are 5 heart rate zones (1,2,3,4 and 5). Zone 2 is where you develop your aerobic system. This is approximately 180 - your age. This effort is often referred to as “conversational pace.”
Running, cycling, rowing, hiking and skiing are all examples of activities that you can apply zone 2 training. Fats are the energy fuel for this zone, so this is an added bonus… you will be burning fats when you train this zone!
Training in this zone will also help activate slow twitch muscle fibres. This is where it gets very interesting! When you train your anaerobic system (hard efforts), your body produces lactate. If you have an efficient aerobic system, slow twitch muscle fibres will help clear lactate allowing you to recover quickly and keep performance high.