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FitnoramaAnswering - All of your heAlth And fitness Questions

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workouts - how to’s - interviews - exercise And diet

THE BEST OF FITNORAMASTARvATION RESPONSE

Top Ten Gym myths and mistakes

TRAINING SYSTEMS

duMBBEllS AIN’T FOR duMMIES!

Workout

ARE YOu truly fit?

2 | Fitnorama Magazine | Best Of Fitnorama

This is the long-overdue revolution in personal training. The time has come to maximise your PT business performance: increasing your income and saving valuable administration time.

PT Portal puts personal trainers at the centre of their own individual social fitness network. On joining PT Portal, personal trainers can sign up their clients to give each of them their own connected personal training microsite. Personal trainer and client can capture goals; schedule and pay for sessions; record workouts and display progress.

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This is the long-overdue revolution in personal training. The time has come to maximise your PT business performance: increasing your income and saving valuable administration time.

PT Portal puts personal trainers at the centre of their own individual social fitness network. On joining PT Portal, personal trainers can sign up their clients to give each of them their own connected personal training microsite. Personal trainer and client can capture goals; schedule and pay for sessions; record workouts and display progress.

With our free e-commerce module, personal trainers can recommend and sell fitness products to their clients and beyond.

no sweateffective PT client & business management

VisiT Our sTand H436 aT Leisure indusTry Week 2012 Or VisiT WWW.PTPOrTaL.cOm and WaTcH Our VideO TO see HOW PT POrTaL can cHange yOur business

EdItOrIalThis issue is a “best of” contain-ing many of the most popular and well received articles from the last twenty two issues. This bumper crop of fitness information should keep your fitness efforts on target to make 2013 your fittest year ever. Also, if you have any que-ries about any aspect of fitness, nutrition or health you can always drop us a line. And if you want to read more fitness information you could do worse that buy my book, Military Fitness, available from Amazon UK!

Recently, I have been reading a lot about how being sedentary can be as harmful as smoking. I know you exercise regularly but does 3-5 hours of exercise actual-ly make up for an otherwise sed-entary lifestyle? Apparently not. It

seems that, even though exercise is deemed to be “good for you” if you spend the vast majority of your time seated and immo-bile (as many of us do) then you are at risk of suffering the same diseases normally associated with the rest of the unfit non-exercising population!

So, to that end, I want to leave you with this piece of advice – be more active. I don’t mean exer-cise more necessarily but rather that you should do your utmost to seek out opportunities to simply move more and sit less. Trying walking to work, taking regular trips to the water cooler every 30 minutes or so, doing some gar-dening, playing with your kids...and I don’t mean on their/your games consul! The key to long

term health and longevity is, it seems, as simple as being more active and getting up and off your but more often.

So, from everyone here at Fitn-roama, please accept our heart-felt thanks for being an avid and loyal reader.

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Fitnoramanow available on the Apple app store and via our website.www.Fitnorama.com Editorial ContributorsPatrick DaleAndreas Michael Hayley KirbyPippa CrowtherCourtney PratherKeven Parker

Magazine Editors Patrick DaleAndreas Michael

Advertising SalesAndreas Michaeltelephone: 07950 338897

Published online and via Apple storeFitnorama magazine is pub-lished 6 times a per year

Back issues:Visit Fitnorama site or Apple store

Designer:Andreas Michael

Disclaimer: Opinions ex-pressed here may not be in agreement with those of Fitnorama.com and their employees. The above par-ties are not responsible in any manner whatsoever for any injury or health condition that may occur Consult with your physician before starting any exercise program.

On the CoverModel: Latoya Walker

Photography: Andreas Michael


Chances are that, if you are reading this, you are a regular gym goer or exerciser. Each week you push your body through workouts with the aim of improving your fitness, health or appearance. The thing is, many of the things we do in the gym (and believe to be beneficial) might not be us good for us as we think!

Exercise, training and fitness information is of-ten old and out of date and based on conjecture rather than fact.

In this article, I want to help you get your work-outs back on track by exposing some of the myths, fallacies and mistakes commonly associ-ated with exercise so you can be sure each and every workout you perform will take you closer to your ultimate fitness goals and not further away!

Fitnorama’s Top Ten Gym Myths and Mistakes

TOP 10

By Patrick Dale


1. The Fat Burning ZoneLook around your gym and you’ll see lots of people doing cardio at a very sedate pace with a heart rate of around 60% of their age-adjusted maximum. This level of exercise is frequently called the “fat burning zone”. At this level, you are indeed burning predomi-nately fat BUT you are burning a very small amount of it and a relatively low amount of calories in total.

You’d be better off picking up the pace a bit, elevating your heart rate and getting closer to your anaerobic training zone. Why? While you will move out of the fat burning zone, you’ll increase your total calorie expenditure and while you might burn a lower per-centage of fat, total energy expenditure is much more important and will be greater as a result.

2. Spot ReductionMany people perform exercises for a specific body part, especially the thighs and abdomen, in the hope that their efforts will result in localised fat loss. This idea is normally associated with performing a high number of reps and sets e.g. lots of sets of 30 lying side leg lifts to reduce fat around the outside of the hips.

Fat is a result of eating too many calories and ex-ercising too little. Fat is stored and used globally and not locally so doing lots of crunches everyday will not force your body to burn fat from that area preferentially. And that burning sensation you feel while you exercise? It’s plain old lactic acid. Want to lose fat? Adopt a well balanced exercise routine for your whole body and combine it with a good diet. Attempting spot reduction is nothing more than a waste of your time!

3. Weight Training Makes Women Look MasculineWeight training can build muscles but only if certain criteria are met. You need a calorie surplus, sufficient protein, a high volume of intense exercise and also a fair amount of testosterone. It’s not something that happens by accident!

For a woman to build masculine-looking muscles, she would need to train in a very specific way (like a bodybuilder) and even then she would find it dif-ficult. So, ladies, don’t train like your boyfriend or husband if you don’t want to have muscles like your boyfriend or husband! More on that subject in point

number four... 4. Split Routines For Everyone! Split routines are popular with bodybuilders who want to do a higher than normal volume of exercises for their muscles. By having a chest day or a back day it gives these budding muscle men plenty of time to do the variety exercises and high volume of sets required to maximise muscle growth.

If, however, you are NOT a bodybuilder and never have aspirations of being one, split routines are kind of pointless. To put it in contest, Usain Bolt didn’t train like a marathon runner and Tom Daley didn’t train like a judo player – they both trained specifi-cally to their sporting goals. If your goal is NOT to make your muscles bigger, don’t train in a way that is designed specifically to increase the size of your muscles!

5. More Exercise Means Better ResultsSo, if three workouts a week is good, six must be twice as good, right? More exercise does not neces-sarily mean better results. You body needs “down time” to recover from your workouts. It’s during days off that the systems of your body go into overdrive and fix all the accumulative stress caused by your ex-ercise routine. Exercise, for all intents and purposes, breaks you down and it’s only while you are resting that you build back up. This is true of strength train-ing and cardio training.

If you feel you have to train seven days a week to keep your weight under control, I respectfully sug-gest that you diet needs attention and you are guilty of falling for myth number six, detailed below.

6. So Long As You Exercise, You Don’t Need to Worry About Your DietYou can’t outrun a bad diet. An hour of exercise will burn approximately 600 calories. A burger, fries and shake contains around 1200 calories. If you are eat-ing too much, you are never going to be able to do enough exercise to undo the damage of eating too much of the wrong types of food.

In addition to trying (unsuccessfully) to outrun a bad diet in terms of calories and energy, some people also make the assumption that exercise gives them licence to eat any old junk and that their regular workouts will protect them from the dangers associated with too much sugar, the wrong types of fat, smoking and


excess alcohol. This belief is akin to sticking a plaster on a badly broken bone – it’s not going to help... A nutritious diet should be the base of your healthy lifestyle pyramid as it underpins just about every aspect of your wellbeing. Eat well, live well, be well!

7. Machines Are Better Than Free-weights Look around most gyms and you’ll see a plethora of exercise machines – at least one for every mus-cle group but probably a whole lot more. Each machine will guide you, support you and limit your risk of dropping a weight on your head! So far, so good...

While the machine will be adjustable, it has been designed to fit an average proportioned person. The trouble is, very few of us are actually aver-age! If the machine does not fit you perfectly, your body will have to make adjustments and that’s where the trouble starts. A minor change in shoulder, hip or knee alignment might not be problematic at first but after a few months could result in a serious chronic (long term) injury.

In contrast, with free weight exercises, your unique body mechanics determine the path of the weight. This is far better for your joints and also develops other aspects of your fitness such as balance, proprioception and coordination. Yes, you may well drop a weight on yourself if you try to lift too much or use sloppy form BUT those things are easily controlled by exercising your common sense muscle – better known as your brain. The reality is free weights are safer than machines in almost every case.

8. High Reps For Fat Burning/ToningThis misconception ties in with the previously discussed myth of spot reduction. For some reason, many exercisers believe that performing high repetitions will lead to fat loss. Maybe they mistake the burning sensation of lactic acid ac-cumulation with fat burning or maybe it’s simply because high rep sets take longer to perform so they must be better for you, right?!


Whatever the reason, high rep sets, and I’m talk-ing about 20 reps plus, are really just a waste of your precious exercise time. The whole point of exercise is to reach a point where your muscles feel challenged and you are unwilling or unable to continue because of fatigue. Reaching this threshold is what causes increased levels of fitness.

If reaching this point of fatigue takes you 50 reps, you have essentially wasted 49 reps getting there! Surely you’d be better off doing 20 reps with a more demanding load and reaching fatigue in less than half the time? Doing very high reps is like walking a mile taking tiny heel-to-toe steps. You’ll still get to the end but it’ll take you ages!

Make 20 reps per set your ceiling and don’t do more. If you feel unchallenged at less than 20 reps, increase the weight or find a more difficult exercise – stop wasting your precious time.

9. Exercise Form Doesn’t MatterThe way you perform an exercise is called your form. Form can be good or form can be bad. If your form is good, the stress of the exercise is placed completely on the muscles you are trying to improve. If form is bad, chances are you are placing stress on areas of your body that are not meant to be involved in the exercise in question. Best case scenario – you reduce the effectiveness of the exercise you are performing. Worst case scenario – you increase your risk of suf-fering an otherwise avoidable injury.

If you have to kick, swing, jerk or yank to complete an exercise, you are lifting too much weight and the only thing getting any exercise is your ego! De-creased weights lifted with faultless technique will deliver results and be less of an injury risk than heavy weights lifted badly. If at any time you feel you are not 100% in control of your exercise form, you are working out in a way that is neither safe nor produc-tive. To paraphrase Nike, Just (don’t) do it!

10. Sports Drinks Are Essential When ExercisingThe majority of the exercising public are working out for fat loss. Statistically, it’s around 90%. They sweat and toil in the gym, on treadmills and in exercise classes to lose weight, or more specifically, fat. Why then do so many of these people who are trying to burn calories drink calorie containing sports drinks?

In my mind, drinking a sports drink while exercis-ing for fat loss is like trying to save money by going on a shopping spree – the absolute opposite of what you should be doing! A typical sports drink contains 150 calories per 300ml bottle and a typical workout burns around 600 calories per hour. It’s pretty clear that ingesting a sports drink merely undoes some of the benefit of going (assuming you are exercising for weight control) to the gym. As water is calorie-free, it should be the beverage of choice for most exercisers.

If, however, you are training for improved perfor-mance or muscle building then feel free to imbibe some liquid calories during your workout. It will actually be beneficial in many cases.

For everyone else, don’t believe the manufacturer’s hype and skewed scientific literature; you don’t NEED a sports drink to have a great workout, espe-cially if your goal is to burn as much fat as possible!

I’m sure there are plenty of other exercise and fitness myths around but those are the most common. Now you know which pitfalls to avoid, you can be sure that your workouts are as productive and efficient as possible. Good luck and good health!


It’s all well and good being fit but fit for what exactly? For some, fitness means being able to bench press 500 pounds while for others it means having 18 inch arms and being ripped to shreds. There’s nothing wrong with these fit-ness achievements but they are very limited, by which I mean having massive arms is great but if you can’t bend down to tie your shoe laces, are you actually fit for anything useful? Open-ing jam jars maybe. And before you say that I am anti-bodybuilding or weight lifting, what’s the point of being able to run a marathon in two and a half hours if you can’t even rip the wrapper off a post-race energy bar?

Obviously, within certain sports it is necessary to develop specific fitness aspects at the cost of others but how many of the so-called bodybuild-ers at your gym will actually ever set foot on stage? Likewise how many runners are likely to break the top ten in even a local standard race?

The answer to both questions is very few!

So, if you aren’t a competi-tive bodybuilder, weight lifter or

strong man, sub three hour mara-thon runner or 35 minute 10K runner, maybe you’d be better off with a bit of cross training and developing other elements of your fitness.

The following list represents some stand-ards of fitness that most of us should be able to achieve more-or-less at the same time without having to train specifically, peak for or taper down to. Like lacing up your workout shoes, these are just things you should be able to do.

Training to develop this kind of all round fitness will enhance

your health, your appear-ance, your sporting per-formance and also make your hair grow back—or at least that’s what I hope!

Are you truly fit?

By Patrick Dale


run A 5K in Around 21 minutesThe 5K is a funny event in running—it’s a relatively long way but short enough that you can “give it some” and it’s over soon enough that you can do them quite frequently, unlike marathons. Mainly aerobic with a good dose of anaerobic thrown in near the end, it’s an acces-sible running event for those who don’t want to look like stick insects but still want to run from time to time. If you are a “big guy” and don’t run much, 5K on an indoor rower is about the same in terms of demands so feel free to substitute but, because you get to row sat down, you’ll need to cover the 5K in 20 minutes...cruel aren’t I?!

Perform 50 ProPer Press uPsWhat do I mean by proper press ups? From full arm extension, lower your chest until it touches the floor—no, not your nose or your forehead and definitely not your belly! Press back up to full arm extension and repeat. Your spine should remain neutral throughout, your legs straight and each rep should take around two seconds with no rests or pauses for breath taken during the 50 reps. Press ups are a classic muscu-lar endurance exercise and I would go as far to say that if you can’t do 50 proper press ups, you should stop bench press-ing until you can!

Perform 15 ProPer Pull uPsPalms over/palms under...frankly I don’t care but a proper pull up means that you go from full arm it

doesn’t really matter so long as you get your chin OVER the bar—not just up to it by craning your neck. Your body should remain straight with maybe a slight bend in your legs and arch in your lower back. Kicking—or kipping as it is euphemistically known—does not count. If you need to wear wrist wraps for pull ups, your grip is WEAK and you need to stop using them so your hands will get stronger. Can’t pull yourself up? Maybe you aren’t weak but just too damn heavy! Too many protein shakes maybe...?

PlAnKs And thingsCan you hold a plank position—shoulders, hips and heels perfectly aligned, no excessive arch-ing of the back—for 120 seconds? Can you hold a side plank for 90 seconds per side? How about a static back extension for 180 seconds? If you can’t, then according to many lower back health experts, you aren’t sufficiently strong in your core to be performing squats, dead lifts or bent over rows. Crunches and such like may well develop your abs but they don’t develop core stability and before you start complain-ing about how your bad back stops you from doing core work,

maybe you should start thinking about chickens

and eggs. Ah – was that a penny dropping I heard? Bad backs are often caused by weak core muscles. Ditch that weight lifting belt—it makes

you look fat —and strengthen your natural girdle. Once you can hit these numbers

comfortably, you won’t need it any-

way.


Weight liftingDespite what you may think, I am far from anti-weight lifting. Quite the opposite is true. What I am anti is weight training without purpose i.e. every man and his dog engaging in body-building training despite the fact they aren’t bodybuilders. And I’m not into that one legged/one armed standing on a BOSU ball functional training stuff either. I want, and help my clients to develop strength with a purpose which is useable in the real world. That being said, there are certain strength standards that you should be able to achieve that show you have a good all round level of total body strength.

• Bench Press – 3 reps at bodyweight • Squats – 3 reps at 1.25 times bodyweight• Dead Lift – 3 reps at 1.5 times bodyweight

Why 3 reps and not 1? Good question. Single reps are as much about skill as they are about strength and unless you are a specialist power lifter or similar, single reps are something that neurologically most average exercisers just aren’t equipped to do safely. Again, if your bodyweight means that the weights you’ll be lifting are massive you may need to look at your diet or addressing your strength to bodyweight ratio. Big guys should be able to lift big weights shouldn’t they?

flexibilityLie on your back with your legs straight and have a training partner lift your leg...can you flex your hip to 90 degrees without your lower back arch collapsing? No? Tight ham-strings! Lying on your front, can pull your

foot all the way onto your butt without having to use a lot of force? No? Tight Quadriceps! Ly-ing on your back again but with your legs bent, feet flat on the floor, can you lower your arms all the way to the floor above your head with your biceps touching your ears? No? Tight pecs and lats! Can you do the splits? Okay—kidding about the last one but the other tests are mini-mum standards of flexibility everyone should be able to achieve. In fact, if you can’t, you are likely to be so inflexible that the health of your joints may suffer in the long run. Stretching is vital for muscle and joint health so maybe do a couple less sets of reverse preacher Bulgarian brachioradialis curls or whatever and stretch instead.

Whilst it may appear that some of these tests are male specific, some of my female clients can actually hit all these standards. And if THEY can do it...well shouldn’t you be able to do it too?


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The word endorphin (“en-dogenous morphine”) literally means self made morphine or opiate. Endorphins are chemi-cals that are produced to send signals to target cells in order to evoke a certain response. They are produced by the pituitary gland when stimulated during exercise, excitement, pain and during a bit of the other! They resemble opiates in their abilities to produce analgesia and a feeling of well being, as well as suppressing pain and effecting metabolic responses.

ChangE In mOOd statE

It has been well documented that exercise can help you recover from depression and prevent you from becoming de-pressed in the first place. Be-coming fitter and healthier can boost your self-confidence and self-esteem. More than that, each time you exercise you are physically creating endorphins that improve your mood and suppress the negative effects of stress. When endorphins are released during exercise it suppresses the release of cortisol (a major stress hor-

mone). Prolonged high levels of cortisol have been known to cause blood sugar imbalances such as hyperglycemia. It can also decrease bone density and muscle tissue. High cor-tisol levels also cause high blood pressure and increased abdominal fat, which is asso-ciated with a greater amount of health problems than fat deposited in other areas of the body. Do you ever crave chocolate when you feel a bit low or stressed? That is be-cause endorphins are actually stimulated by chocolate! They are also released when eating chillis but I know which one I’d prefer.

supprEss paIn

Endorphins have the ability to

Ever wondered why you feel so good after a hard gym ses-sion or why you get that exhilarating rush whilst on a roller-coaster? The answer is endorphins and they have all man-ner of effects on the body.

EndOrphIns a natural

High

By hayley Kirby


suppress pain. When we exercise we produce lactic acid. I’m sure you’ve all felt ‘the burn’ when lifting weights or when sprinting. Most of the studies look at endorphin concentration in regards to the duration or intensity of the exercise being undertaken. Physical exercise that progressively gets harder causes endor-phin concentrations to increase accordingly but endorphins increase exponentially when anaerobic threshold has been exceeded and when lactic acid levels are high. If you are train-ing at these levels without pain it’s because your endorphins are kicking in but if you are experiencing pain it’s a very easy system to train. Your lactate threshold – your ability to work at your maximal aerobic capacity - is easily improved through Fartlek or Tabata training. These training techniques work on speed play to switch the body between exercising aerobically and anaerobically. It pushes your lactate threshold higher, there-fore improving anaerobic fitness.

Metabolic cHanges

There are four types of endorphins and each can influence hormonal and metabolic response to exercise. One term ‘Run-ners High’ or ‘exercise induced eupho-ria’ is one example of this. Instead of runners feeling tired after a run lasting over one hour, they actually feel eu-phoric. Relatively new research is showing that endorphins change ventilatory regulation during ex-ercise. Endorphins slow breath-ing therefore affect carbon dioxide levels. This means it takes the body longer to reach its anaerobic threshold. Endorphins also modulate appetite and can bring about satiety, which could explain why some people loose their ap-petite or are unable to eat as much after exercising. Endorphins have also shown to have a positive effect on the immune system. When endorphins are released they activate our natural killer cells thereby improving our body’s defenses.

Once again it has been proven that exercise has such major positive effects on our body. Exercise physically stimulates us to produce chemicals that help us cope with the daily stress of life. Not only those, these self-made chemicals also suppress pain, naturally boost our immune system and improve our feeling of well being.

Endorphins truly are natural highs!


here’s the science:

Adipose tissue (fat cells) pro-duces several hormones, which have different effects on metabolism. One of these hormones is leptin. Leptin is known to reduce appetite and increase energy expenditure. As fat cells increase in size

they produce more leptin (increasing metabolism and basically saying you don’t need anymore food by making you lose your appetite). It’s a common misconception that overweight people have slow metabolisms. The fact is that the bigger you are, the higher metabolism you will have.

When fat loss occurs fat cells reduce in size and this has a subsequent effect by lowering leptin levels. If sudden, dramat-ic weight loss occurs and leptin levels decrease significantly. This has a knock on effect and other hormones are released to counter act the loss.An interesting fact: You can make more fat cells but you will never lose them, they will only shrink.

Low levels of leptin trigger the enzyme Lipoprotein li-pase (LPL) to be released. It is responsible for transporting fat (triglycerides) into fat cells. The more LPL in your body the more fat will be stored. The

stArvAtion resPonseby hAyley Kerby

Since the beginning of human existence the body has had one main goal: SURVIVAL. Our bodies have hundreds of protection mechanisms designed to keep us from harm. One example of this is the starvation response. It’s a primi-tive response that ensures the body maintains energy during periods of little or no food. It does this by burning up ‘energy hungry’ muscle tissue thereby lowering metabolic rate and producing hormones that promote energy storage. The prob-lem is, it doesn’t really fit into modern society and can have huge negative effects on people trying to lose weight.


starvation response can be triggered from drastic sudden dieting so that when you return to normal eating your body just wants to store not burn.

Are you A yo-yo dieter?

Have you gone through a cycle of trying new diets that have severe calorie restrictions? For example, trying the cabbage soup diet or the maple syrup diet. After losing a substantial amount of pounds within a two-week period did you find the weight crept back on with a few extra pounds added? This is because your body has hit the storage zone. Your metab-olism will have slowed as more

muscle is burned to conserve energy. To gain successful long lasting weight loss you need to maximise your metabolism to it’s full potential.

You may be Yo-Yoing without realising it. How many of you have to be up at 6am and leaving the house by 7am and how many of you aren’t return-ing home until the same time in the evening or even later? In between working, travel-ling, children doing the recom-mended exercises and getting 8 hours sleep all packed into one day, when are you going to find to the time to eat a sensi-ble balanced diet. Life makes it very easy to skip meals and before you know it its “snack o’clock” and you’re eating your daily calories in one sitting. Skipping meals or having long gaps between eating plays havoc on blood sugar levels and if blood sugar is too high and muscle glycogen stores are full the body will store the extra energy in your fat cells.

cAn the effects of the stArvAtion resPonse be reversed?

GOOd nEWS! YES! BAd

nEWS! IT CAn BE A SLOW

PROCESS.

First things first, increasing metabolism. This can be done in two ways. Eating more regu-larly (nutrition) and increasing muscle mass (exercise). The starvation response can be triggered if there is a drop of more than 500kcals a day and so we need to create an ener-gy deficit that does not trigger it. Look at the maths:

CrEatIng an EnErgy

dEFICIt:

• Reducing 250kcals from daily calorie intake

• Increasing 250kcals from daily physical activity

• This equals 500kcals loss a day. Over 7 days it’s 3500kcals

• 1 pound of body fat is equal to 3500kcals

Weight loss should be moni-tored on a monthly basis. As well as considering weight I always think it’s good to take note of how your clothes are fitting. Taking measurements of your chest, waist, hips, arms and legs are important too as increasing muscle mass will make the scales look as though they are not moving.

Tips for ensuring a successful weight loss plan without trig-gering the starvation response:

Be organised - prepare meals/menu’s in advanced so you are not caught out. Shop-ping online can help you keep control of what you’re buying and will avoid the temptation to bung rubbish in your trolley when you go to the shops on an empty stomach.

KeeP A food diAry

Try to eat within these times.

tImE6-1010-22-55-99-12


Divide your daily calorie in-take either equally amongst 5 or have 3 main meals and 2 snacks to ensure that sug-ar levels are kept constant throughout the day. (Modify it if you work unsociable hours. The aim is to eat at least every four hours)

Eat everything in balance. Each meal should have pro-tein, carbohydrates and fat in it. It is the type and amount that’s important.

Protein is good for making you feel full. It also costs the body 2 kcals per gram to digest and

absorb. Protein stimulates your metabolism!You need to eat fat to metabo-lise fat. Fat is an essential di-etary requirement not only are many hormones made from it, fat is also essential in order to absorb fat soluble-vitamins into the body. They include Vitamin A, d, E and K.

You shouldn’t be scared of eating carbohy-drates. Eating carbo-hydrates that are low on the glycemic index scale will ensure you don’t get sugar spikes leading to storage as they take longer to be absorbed by the body. You can still

eat the same things as before but you just eat them in a dif-ferent form.

swItChIng tO a lOw gI dIEt

• Use breakfast cereals based on oats, barley and bran

• Use breads with whole grains, stone-ground flour or eat sour dough

• Reduce the amount of pota-toes you eat

• Eat all other types of fruit and vegetables

• Use Basmati rice• Eat wholegrain pasta, noo-

dles and try quinoa• Eat plenty of raw salad

vegetables with vinaigrette dressing rather than ranch or Caesar dressing.


Research suggests that certain foods can boost your metabolism here are 10 that have been known to aid weight loss.

exercise

Cardiovascular training is good for improving aerobic fitness and keep-ing your heart healthy and so should be part of your routine. However, to boost metabolism muscle mass must be increased. Muscle building exer-cises will involve using resistance machines or free weights at the gym

and performing body weight

exercises. Don’t worry ladies you won’t be walk-ing around like a pumped up bodybuilder after a couple of weeks. Building muscle just isn’t that easy!

The biggest muscles are in your legs. To in-crease muscle mass the correct rep range is be-tween 8 and 12 for 3 or more sets; this is known as hypertrophy. Squats are a good exercise

to perform as well as lunges. Chest press and bent over rows or press-

ups should be included to work the chest and back muscles in order to achieve a balanced workout. The higher your muscle mass the more energy

your body requires a day to function; therefore you’ll have a

higher metabolism.

sleePSleep is crucial to ensure metabolism stays elevated as not getting enough sleep can affect the bodies’ ability to function. Lack of sleep can affect your sugar levels. Have you ever had a night or little or no sleep and woken up craving carbohydrate rich foods? Your body is suffering low energy levels and is searching out simple sugars to give you an instant energy boost. Also to get the best out of a work-out you need to be motivated and

so feeling tired or low means that you won’t perform the best workout possible. Also, remember that you recover from exercise when we sleep. The recommended amount is between 6 and 8 hours so, if your aren’t getting enough, you are hindering your recovery form exercise.

All of these things keep your metabolism strong. I think the biggest message though is to main-tain balance and consistency. Get your body to trust you again. Start listening to its signals so you know when you’re hungry or thirsty or tired. Don’t go for long periods without eating, your body just doesn’t like it. It’s time to change the hording ways and turn your body into a use it or lose it fat burning machine!

Water BroccoliGreen Tea Low-Fat Yogurt Soup Lean TurkeyGrapefruit OatmealApples & Pears Hot Peppers


By pippa Crowther

TRAINING SYSTEMS


Remember, the point of any training system is to raise the intensity of your workout. With that in mind, make sure that you only use these sys-tems if your are ready to ‘crank things up a bit’ and a word of warning, expect some soreness the day after your workout.

PyrAmid trAiningThis training system involves either increas-ing the weight you are lifting and decreas-ing the reps performed (ascending) or do-ing the opposite and decreasing the weight and increasing the reps (descending), set by set.

Pyramid training is a great way to warm up your muscles and joints in preparation for a much heavier strength or hypertrophy ses-sion.

An example or an ascending pyramid for muscular endurance. Rep range of 12 -20.

Set 1. 20 reps with 15kgSet 2. 16 reps with 17.5kgSet 3. 12 reps with 20kg

A descending pyramid may be used for hypertrophy training. Rep range of 6-10

Set 1. 6 reps with 75kgSet 2. 8 reps with 70kgSet 3. 10 reps with 65kg

When using the pyramid training system it is important that you choose the correct starting weight. The weight and the reps you choose should be specific to your own individualised training goals. Think about what you want to achieve. Is it muscular strength, hypertrophy or endurance? Adjust the sets, reps and rest periods appropri-ately.

suPersetsThis training system involves the pairing of two exercises and performing them back to back for a given number of reps with no rest in between. Only when you have performed the two back to back do you get to rest.

There are several variations for you to try.

opposing muscle groups or agonist/antagonist superset

For example the chest press followed by a face pull. This form of superset provides a very time efficient workout as you require less rest as your active recovery is taking place while you work the opposing muscle group. This system can be used by pretty much any exerciser, whatever their goal.

same muscle group pairing supersets

For example a bench press followed by a press up. This is an intense form of training as you are doubling the amount of work performed by the target muscles and is a great system for those of you looking for hypertrophy or to increase your muscular endurance.

upper body/lower body supersets

For example a squat followed by a shoulder press. Start with the lower body exercise first. This system will allow once again for active recovery to take place allowing for more time efficient workouts but also has the advantage of providing a cardiovascular element to your pro-gramme. Your heart has to work much harder to get the oxygen to those working muscles.

A training system is the strategic manipulation of sets, reps, res and or exercise modality that is designed to make your strength training programme more effective. Although commonly thought of as the reserve of bodybuilders and advanced strength trainers, training system can also be used by less experienced exercisers who want to add an extra twist to their workouts. In this article, I’ll outline some common training systems.

“Methods are many, principles are few. Methods always change principles never to”


Pre exhAustThis training system involves pre fatiguing a muscle using an isolation exercise or single joint exercise and then moving immediately onto a compound or multi joint exercise using the same muscle group. An example of this for the chest (pectoralis major) would be a dumbbell chest fly followed by a bench press. Often when we perform a big com-pound exercise the smaller accessory or synergist muscles will tire first; as a result of this we end up not training the larger muscle to its full potential. If we pre fatigue the muscle first then both sets of muscles tire at the same time.

When performing pre exhaust training, it is important that you have virtually no rest be-tween both exercises to gain full benefit, so make sure you are set up and ready before you begin.

This is an effective method for those look-ing for hypertrophy. Remember though that due to pre fatiguing the muscle you may not be able to lift as much as you would if performing the exercise in isolation.

Post exhAustThis training system involves performing the compound or multi joint exercise before the isolation or single joint exercise using the same muscle group – essentially the reverse of pre exhaust. For example a leg extension followed by a front squat.

Fatigue levels will mean you are weaker in your second exercise than usual so adjust your workloads accordingly.

droP sets or striP setsThis training system allows you to progress further than you normally would if you were do-ing straight sets with the same weight. As your muscles fatigue and are unable to generate suf-ficient force to complete another repetition, sim-

ply lower the weight slightly and continue. On reaching failure, lower the weight again. Repeat this process until you have completed as many drops as required – usually two to four.

• 10 reps to failure with 45kg • Reduce Weight • Reps to failure with 40kg • Reduce weight • Reps to failure with 35kg • Reduce weight • Reps to failure with 30kg

Quick reduction in weight is essential when you


use this method. So this is typically performed on resistance machines or with dumbbells. If using free weights this is more commonly called Strip Sets referring to stripping or de loading the bar.

Remember starting weight selection is im-portant as you don’t want to go so light that your reps go up. Drop sets can add intensity to your work out, watch out for the dOMS though!

The above list is by no means an exhaustive list as there are numerous other systems that you will quite possibly be familiar with. This list does however include the most popular and commonly practiced methods. Methods that the majority of us could use.

Remember always get proper instruction if you are not sure about a particular exercises par-ticularly if free weights are involved.

Happy Training.


Race day was total chaos - I had no real plan for the event, had not practiced my transi-tions, and had all the wrong kit - my bike weighed about 40 pounds! The swim was a staggered start and, letting my inexperience show, I dived in and promptly lost my goggles. I ended up swimming the entire 400 meters pretty much blind. With the swim completed, it was out to the transition area to find my bike. I took a

leisurely few minutes drying myself, changing from trunks into cycling shorts, powdering my feet, putting on socks and cycling shoes as well as my optional helmet and then off I went.

The bike ride was 25 miles long and up some of the steep-est hills I’d ever seen but even-tually, I got back to the transi-tion area and again proceeded to get changed: cycling shoes

and shorts off, running shoes and shorts on, cycling shirt off, running vest on. I then started to run, or rather tried to run.

Running after cycling is one of the most challenging aspects of triathlon. Your legs want to work but no matter how hard you will them to do so your quads are now made of iron and your running gait resem-bles John Wayne after a long day in the saddle! Anyway, 10km later and it was all over. During the run I began to suffer heat stroke and actually fin-ished the run shivering despite the 25 degree sunshine. I’d not taken any fluids or food on-board at all during the race ex-cept chlorinated water during the swim. Somehow though, I finished and was hooked!

Inspired by my “success”, I sold my car, bought a light-weight road bike and started

triatHlon TragediesI sort of fell into my first triathlon by accident. I was studying Physical Education in Bath and my then girlfriend was a lifeguard at a local swimming pool. This particular year, 1989, the pool was hosting one of the first triathlons in the area. I was “volun-teered” to enter as interest had been very slow and competitors were thin on the ground. At the time I was running, albeit for fitness only, and knew I could ride a bike but I was not a particu-larly strong swimmer so I started going to the pool to work on the first discipline of the race. The swim was 400 meters and, over a period of weeks, I developed my swimming so that I could cover the entire distance using front crawl. I rode my bike a couple of times a week and also ran twice a week. In total my lead in pe-riod was about 6 weeks.

By Patrick Dale


training in earnest. At the time there was very little in the way of readily available training information so I subscribed to running and cycling magazines and bought books on swim-ming. Triathlon was still a rela-tively new sport at the time so competitors tended to train like swimmers, cyclists and runners as opposed to triathletes. This meant lots of long, frequent workouts in all three sports. I made sure I swam, cycled and ran three times a week plus tried to fit in two gym session and, as I was now working at a health club, taught anywhere up to 10 aerobics classes a week. To say I was lean would be an understatement. I’m cur-rently 196 pounds at around 12% body fat. According to my training diaries from the time, I weighed 154 pounds and was around 5% despite the huge quantities of food I was con-stantly eating.

A typical weeks training con-sisted of 5 miles swimming, 100 miles cycling and 30 miles of running; often more and rarely less. Sundays alternated between long runs with the local running club and long cycles with the local bike club. Swimming was done early morning before work, run-

ning at night and bike rides at lunch time when it was still light. Days off were rare and if I missed a session, I’d do more the next day to hit my weekly targets. Although, looking back I can see the madness in my method, at the time it seemed to be working. Not just seemed to – it WAS. I was finishing in the top 20 in races, even won a couple of smaller local races.

I was going toe to toe with some of the then big names in triathlon like Robin Brew and Richard “Captain Quad” Hobson and doing quite well. I raced all around the county and I had a job that allowed me to train as much as I want-ed, a sponsor who supplied my wetsuits and lots of training partners. I swam, cycled and ran with some high quality ath-letes who liked nothing better than taking me out and try-ing to run me into the ground. Every workout was a race but I was so fit I relished every train-ing session.

I was racing well. In one memorable week I raced three times – a city centre 5K which I won, a swim-run duathlon in which I was second and a triathlon in which I was 11th. I rarely tapered before a race

because I was worried I’d lose fitness. Success breeds suc-cess and as I was performing well in races, I entered more and more until I was competing most weekends. Half mara-thons, cycling reliability trials, 5K races – I entered them all. In hindsight, I think I was totally addicted to the buzz of racing.

Nutrition was all about eat-ing enough food to fuel my constant training. Sports nu-trition was nowhere near as sophisticated as it is now - the sports drink of choice was flat Coke as the sugar and caffeine were invaluable for getting you through your workouts and events. dehydration? Pah! I’d drink water at the end of the event and rehydrate then. Most days I would consume around four Mars Bars or Snick-ers (Marathons as they were known then) to give me energy and, as I was hungry all the time, I’d consume more of the same while training. My blood sugar must have been like a roller coaster. My pre-training drink of choice was a double espresso and now, some 20 odd years later, I can barely stomach them!

For a period of around 18 months I took a total of 7 days off training. I trained in rain, snow, sun and cold. If I was too injured for running, I cycled or swam more. If I was tired, I ate more and if my perfor-mance was not as good as I wanted I worked harder or longer. I introduced track ses-sions consisting of 10 times 1 mile repeats once a week to try to bring my running up to the standard I wanted and started doing back-to-back sessions consisting of swims followed


by runs and runs followed by cycles as well as mini-triathlons during my workout week. My training mantra was “further, faster, stronger, better” – a reference to always doing more than the guys I was racing against.

Inevitably, the wheels fell off the wagon and my body broke down and crashed. I stared to suffer from illnesses and injuries almost constantly and found it harder and harder to train with any real intensity. Incredibly, I tried upping my train-ing, thinking that maybe I wasn’t training hard enough but obviously that wasn’t the problem. My results spoke for themselves as top 10 finishes began to turn into top 50 and six minute miles become eights. Then, during one race, I was half way up a long but fairly steady climb and I just stopped pedalling. I was exhausted and I couldn’t even get to the top.

And that was the end of my triathlon career.

Hindsight is always 20:20 and its obvious now what I did wrong. Too much training, way too much racing, not enough rest, the wrong ap-proach to nutrition. But, in my defence, there was so little real training advice available, it was a case of trial and error and for a while, maybe in spite of my approach to training rather than because of it, I had some good races and some great results...

I remember smiling as I passed a then well known international triathlete on the first big hill of a major race. He was riding a carbon frame and had tri spoke wheels with aerodynamic tri bars and loads of other bells and whistles. My bike was twice as heavy, devoid of tri bars and cost about a quarter as much and I passed him like he was standing still. In another race I finished the run so strongly that the marshals mistakenly sent me around for another lap thinking that I had only completed one of the required two!

I have some very fond memories of triath-lon – I visited some nice places, made some good friends and even had a small amount of fame. The most unusual race I remember was in North Wales. It was a pool swim but I saw local competitors putting on wet suits which normally aren’t allowed. It turned out that the pool was outdoors but, all the same, I thought

wearing a wetsuit as a bit of a cop out and, as I didn’t have my suit with me, it made no real difference to me. Until I got in the water that is - I have never been so cold! I got out of the water after the swim so cold and disorientated that I couldn’t find my bike in the transition area and kept falling over trying to put on my cycling shoes when I did. It took until I was half way round the run before I could even feel my fingers and toes. I was the first Englishman to finish that race; something I was particularly proud of.

Reading back over my training and racing mistakes, it’s surprising I had one good race let alone let alone the results I achieved. It took nearly three years for me to recover from be-ing so severely overtrained. During that time I switched from cardio based training to almost exclusively strength training as the idea of heading out and pounding the pavement filled me with a real dread. Even now, 20 plus years later, running more than 5K really doesn’t ap-peal to me although sometimes I do entertain the idea of racing again; either triathlon or pos-sible running a marathon. If I do ever try endur-ance sports again I know one thing for sure, it will be just for fun.



hydrAtion during sPortMaintaining proper hydra-tion during physical activity is essential to ensure top performance and keeping the body healthy, safe and comfortable.

Effect of water on the body:

Water has many important functions in the body includ-ing...

• Transportation of nutrients / elimination of waste products.

• Lubricating joints and tissues.• Temperature regulation

through sweating.• Facilitating digestion.

During exercise all of these functions are tested and choosing the right way to hydrate your body can help to avoid dehydration and fatigue. There are three main concen-trations of drink that all serve a purpose before, during and after exercise

name Definition ConcentrationHypotonic Hypotonic drinks are of a low osmolality, thus

containing fewer carbohydrate and electrolyte particles. Due to the lower osmolality, the drink is more dilute, and is therefore absorbed at a faster rate than ordinary water

Hypotonic drinks are generally considered to contain less than 4g of carbohydrate per 100ml.

Isotonic Isotonic drinks are of the same osmolality as the bodies’ own fluids, thus containing compa-rable amounts of carbohydrate and electrolytes

Isotonic drinks usually contain between 4 - 8g of carbohydrate per 100ml.

Hypertonic Hypertonic drinks are of a higher osmolality than the bodies’ own fluids (it’s more concen-trated)

Hypertonic drinks contain ap-proximately 8g of carbohydrate per 100ml

NOTE: Osmolality - osmolality measures the number of osmoles of solute particles per unit volume of solution.

By Hayley Kirby


Replenishing energy stores and maintaining adequate fluid intake during exercise:

There is wide variability in sweat rates, losses and hydra-tion levels of individuals. It is nearly impossible to provide specific recommendations or guidelines about the type or amount of fluids we should consume. While we exercise, the bodies main source of energy is muscle glycogen and depending on the intensity and duration of the exercises these stores can be depleted and therefore need replaced.

As well as this, studies have found that a loss of two or more percent of body fluid through sweating is linked to a drop in blood volume. When this occurs, the heart works harder to move blood through the bloodstream. This can also cause muscle cramps, diz-ziness and fatigue and even heat illness. This is when the type of drink consumed be-comes important.

When you’ve been exercising at a moderate to high intensity for an hour or more nutrients will need to be replaced and drinking water alone will not be sufficient in replacing elec-trolytes lost through sweating and it does not contain any energy (glucose). It is impor-tant to consider the osmolality of the drink as too low or high concentrations of solutes can inhibit gastric emptying delay-ing the nutrients entering the blood stream.

THE EFFECT OF SOLUTES On GASTRIC EMPTYInG:

Gastric emptying is the rate at which nutrients leaves the stomach. Absorption of water and nutrients occurs in the up-per part of the small intestine, and replacement may be lim-ited by the rate at which fluid is emptied from the stomach or absorbed in the intestine. Gastric emptying of liquids is influenced primarily by the volume of fluid in the stomach and by its energy density.

Hypertonic drinks are good for replacing lost nutrient post exercise however not during exercise as increasing the nu-trient content will slow gastric emptying. Intestinal water ab-sorption is a passive process: water follows osmotic gradi-ents but will also follow the active absorption of nutrients, especially glucose, which is actively co-transported with so-dium. Glucose and sodium are absorbed via a common mem-brane carrier in the mucosal epithelium of the proximal

small intestine. It is good to choose sports drinks contain-ing glucose as well as electro-lytes (sodium) because water transport is maximised by their presence in the intestine.

During intense exercise lasting longer than 1h, it is recom-mended that carbohydrates be ingested at a rate of 30-60 g.h(-1) to maintain oxidation of carbohydrates and delay fatigue. This rate of carbohy-drate intake can be achieved without compromising fluid delivery by drinking 600-1200 ml.h(-1) of solutions containing 4%-8% carbohydrates (g.100 ml(-1)). The carbohydrates can be sugars (glucose or sucrose) or starch (e.g., maltodextrin). 7) Inclusion of sodium (0.5-0.7 g.1(-1) of water) in the rehydra-tion solution ingested during exercise lasting longer than 1 h is recommended since it may be advantageous in enhancing palatability, promoting fluid re-tention, and possibly prevent-ing hyponatremia in certain individuals who drink exces-sive quantities of fluid.

SUMMARY:

• When exercising at moderate to high intensity for +1hr replen-ishing water, energy and electrolytes is essential.

• Replenishing nutrients and fluid prevents fatigue, dehydration and depletion of muscle glycogen.

• Concentration and volumes must be considered so as not to inhibit gastric emptying. Sports drinks that contain 4-8grams of glucose per 100mls are absorbed more quickly by the body than water alone.

• Using a hypotonic or isotonic drink during exercise is sensible. When training in heat it is important to stay hydrated more than ever as fluid and electrolyte loss occurs quicker and can impair health and performance.

• Many people find it uncomfortable drinking anything during exercise but it is important to practice taking on board fluids when training for an event. Experiment with flavours and tem-perature to find what suits you.


You don’t get the BUTT of your dreams by sitting on yours…Here are Courtney’s Top 10 tips to FINALLY reshape your backside.

Summer may be over, but that doesn’t mean the goal of having a bikini-ready booty vanishes with the sun. Whether you want to look good in a pair of jeans or finally be brave enough to work out in shorts, these tips will get you the tighter, rounder, stronger booty you have been wishing for your entire life.

Courtney’s top 10 tips

TOP TIPS

By Courtney Prather


Tip 1: Reverse SBS (Sleepy Butt Syndrome) Most people spend 90% of their time seated or in a relaxed position - sleeping, driving to work, sitting at work, watching TV, eating - which keeps the butt muscles turned off all day long. The average person (hope-fully) then works out for an hour or so a day with those inactivated butt muscles, making the problem of tight hip flexors and weak glutes worse. This is a problem because the best exercises to sculpt your legs: squats, dead lifts, and lunges, will not be effective if your glutes aren’t firing properly. The Fix: Do simple moves like glute bridges, tube walking, clams and bird dogs at the beginning of your workout to activate your glutes and see more benefit from your training. Not sure if you suffer from SBS? Lie on the ground prone with your feet on the floor and lift up into a bridge and hold for 15 seconds. If you feel the burn in your ham-strings, this is a good indication that you have a muscle imbalance, your glutes don’t fire properly and your name is Sleeping Booty.

Tip 2: Target the posterior chain in weight training. And GO HEAVY. 100% of girls that train with me say two things #1-I don’t want to get bulky and #2- I want a nicer butt. The key to a firm behind is burning fat AND targeting the glutes to build muscle- which gives the behind a round, full shape. Too often, in an effort to lose weight, women cut calories and do hours of cardio. Sure you will lose weight (ini-tially) but you will also lose your butt, and no one wants a flat butt. Add the following moves to your program at a rep range of 12-20: Romanian or stiff-leg dead lifts, plié squats, curtsy lunges, cable kickbacks, bridges and high step

ups and be on your way to a better booty!

Tip 3: HIIT Cardio to burn fat.High Intensity Inter-val Training (HIIT) is anaerobic cardio made of sprint intervals followed by recovery, and is an effective way to burn fat and spare muscle. Muscle loss due to exces-sive aerobics drastically lowers the resting metabolic rate and inhibits natural hormone production.The ‘cutting’ mentality of slashing cal-ories and adding hours of aerobic cardio to lose weight alarms your body and the body sheds mus-cle to decrease energy demands

and stores body fat as a survival response. This leads to swings in body weight and appearance if calories are added back in. Focus on at least 3 days of strength train-ing a week and 2 days of HIIT cardio to maximize calorie burn and metabolic rate.

Tip 4: Get your butt mov-ing, outside! You can only spend so much time in a gym, but there are 24 hours in a day and if you really want toned legs and a tight butt it’s about more than that one workout. Go for hikes, find stairs in your city and run them, walk as much as you can and just


dumbbells ain’t for

dummies!

Why dumbbells?Of all the training equipment you could select from to enhance your basic body-building exercises, dumbbells are the best choice for the discerning exerciser. Whilst resistance machines allow you to exercise in relative safely and barbells are great for Olympic lifting and power lifts, dumbbells have them beat hands down when it comes to functionality and versatility. Dumbbells are cheap—especially if you buy the load-able ones and a slack handful of plates, can be used in pairs or individually, develop balance from left to right and can be used to replicate popular kettlebell exercises. Dumbbells require less spotting as you can drop the weights to your sides (un-like a barbell), improve your coordination, challenge your core and you can easily strip them down and store them out of site between workouts. In short, dumbbells are awesome! By the way, did you know that dumbbells are so-called because they were originally developed so that bell ring-ers could practice their musical talents in silence to avoid disturbing people nearby? Literally” dumb bells”—true story!

Written: Patrck DaleModelled: Ina Gutowska Photography: Andreas MichaelSponsored by: The Physical Company www.physicalcompany.co.uk


This workout is designed to progress your bodyweight exercises by incorporating dumb-bells into the moves you are already perform-

ing regularly. Perform the workout as a circuit (work from top to bottom, rest and repeat for three to four laps) and gradually increase the weights used over the coming weeks. Perform workout one on Monday, workout two on Wednesday and workout one on Friday and then reverse the sequence the following week. Focus on good form and aim for between 12 to 20 repetitions of each exercise. Each workout is de-signed to condition all of your major muscles while ramping up your metabolism which should lead to fat loss if you have your diet straight…which you do, don’t you.

Warm up with a few minutes of skipping, jogging or rowing and some dynamic stretches and joint mo-bility work. A few minutes spent warming up thor-oughly may save you weeks or months of rehab so don’t skimp.

Workout oneDumbbell SquatsRenegade RowsAlternating Shoulder PressRomanian Dead LiftFloor PressDumbbell Swings

Workout twoDumbbell LungesSingle Arm RowsSide Lateral RaisesSuitcase Dead LiftAlternating Chest pressGoblet Squats

Workout threeDumbbell Dead LiftsDumbbell PulloversDumbbell Curl and Overhead PressWalking LungesRenegade Row and Press UpFront Squats

Where are the guns?This workout contains no direct arm work…not a single biceps curl or triceps push down. Why? You just don’t need them yet! Focus on multi joint exercises such as presses and pulls and your biceps get a workout anyway. Adding in extra arm work at this level is counterproductive and will waste your valuable time. This might be sacrilege to bodybuild-ers but last time I looked you weren’t one of those so

don’t sweat the small stuff, focus on getting stronger in the exercises listed and maybe, if you’re good, I’ll add some direct arm work to the next phase of your training!

exercise descriptions - Workout one

dumbbell squats Targets legs

Stand with a dumbbell in each hand and your arms down by your sides. Place your feet hip-width apart. Push your butt back, band your knees and lower yourself down until your thighs are as close to parallel to the floor as you can comfortable manage. Stand back up and repeat. Make sure your lower back does not round at any point when performing this exercise!


renegade rows Targets upper back, biceps and core

Grasp your dumbbells and place them on the floor. Walk your feet back so that you are in the press up position with your hands resting on the dumbbells. Keep your abs tight and your right arm extended as you pull your left hand into your ribs. Lower your left hand back to the floor and then perform the same movement using your right arm. Alternate arms for the desired number of repeti-tions. This is a tough exercise so go light.

Alternating shoulder Press Targets shoulders and triceps

Stand with your feet hip-width apart and your hands at shoulder level. Turn your hands so that your palms are facing forwards. Press your left arm overhead while keeping your right arm steady. Lower your arm back the starting position and then press your right arm overhead. Continue alternating arms for the duration of your set.


romanian dead lift Targets hamstrings, glutes and lower back

Stand with your feet hip-width apart and a dumb-bell in each hand. Hold the dumbbells in front of your thighs. Bend your knees slightly and keep them fixed in this position for the dura-tion of the exercise. Lift your chest, squeeze your shoulders back and then lean forwards at the hips. Lean forwards as far as your hamstring flexibil-ity allows but avoid rounding your back. Push your hips forward and return to the starting position.

floor Press Targets chest and triceps

Lie on your back with your legs bent and feet flat on the floor. With a dumbbell in each hand, extend your arms so that the dumbbells are directly over your chest and your hands are facing down your body. Bend your elbows and lower the dumbbells towards your chest until your elbows lightly touch the floor. Press the dumbbells back to arms’ length and repeat.


dumbbell swings Targets hamstrings, glutes, lower back, shoulders, upper back and core

Grasp a single dumbbell in both hands and hold it at arms’ length in front of your thighs. Stand with your feet hip-width apart. Push your butt back, bend your legs and lower the dumbbell between your knees. Push your hips forwards, extend your knees and swing the dumbbell forwards and upwards to eye-level. Allow the dumbbell to fall back to the starting position and smoothly push your hips back and bend your knees to absorb the momentum. Immediately transition into another rep. Try to develop a rhythm and stick to it for the duration of your set.

dumbbell lunges Targets legs and glutes

Grasp a dumbbell in each hand and stand with your feet to-gether and your hands down by your sides. Take a large step forwards, bend both legs and lower your back knee to within one inch of the floor. Push off of your front leg to drive back up into the starting position. Repeat the movement leading with your opposite leg. Con-tinue alternating legs for the duration of the set.

exercise descriptions - Workout two


single Arm rows Targets upper back and biceps

Hold a dumbbell in your left hand and lean forwards to place your right hand on an exercise bench. Keep both your feet on the floor, your back neutral and your abs tensed. Pull the dumbbell up and into your ribs and then slowly lower it back to arms’ length. Perform the desired number of repetitions be-fore changing arms and repeating.

suitcase dead lift Targets legs, glutes and core

Hold a dumbbell in your left hand and stand with your feet hip-width apart. Keeping your torso upright by bracing your abs, bend your knees and descend into a squat. Try to get the dumbbell as low to the floor as you can without leaning to the side. Stand back up and repeat. Rest a moment and then change sides. Make sure you do not round your back when performing this exercise as this may lead to injury.


Alternating chest Press Targets chest and triceps

With a dumbbell in either hand, lie on your back on an exercise bench with your arms extended over your chest and your palms facing down your body. Keeping your left arm rigid, bend your right arm and lower the dumbbell to your chest. Press it back to arms’ length and then bend your left arm. Con-tinue alternating arms for the duration of your set. Keep your abs tightly braced to minimize side to side movements.

goblet squats Targets legs, glutes, lower back and upper back

Hold a single dumbbell in both hands and hold it in front of your chest. Turn the dumbbell so that it is vertical and your hands are supporting the weight by one end. Stand with your feet hip-width apart. Keep your chest lifted and your core tight throughout the exercise. Push your butt back, bend your legs and descend into a deep squat. Bend your knees as far as you feel comfortable. Push back up into the starting position and repeat.


dead lifts Targets legs, glutes, lower back and upper back

Place a dumbbell on the floor so that it is stood on one end. Stand astride the dumbbell with your feet hip-width apart. Bend your knees and, with straight arms, grasp the top of the dumbbell. Lift your chest, draw your shoulders back and tense your abdominals. Keep your arms straight and extend your hips and legs to lift the dumb-bell off of the floor. Return the dumbbell to the floor by push-ing your butt back, bending your knees and leaning for-wards at the hips. Repeat for the desired number of repetitions.

dumbbell Pullovers Targets upper back and chest

Grasp a single dumbbell in both hands. Lie lengthways on an exercise bench and press the weight to arms’ length over your chest. Plant your feet firmly on the floor and arch your lower back slightly. Keeping your arms slightly bent but rigid, lower the dumbbell over your head until your upper arms are next to your ears. Raise your arms back to the vertical position and repeat.

exercise descriptions - Workout three


dumbbell curl and overhead Press Targets biceps, shoulders and triceps

Grasp a dumbbell in each hand and stand with your feet hip-width apart and your arms by your sides. Keeping your torso upright and your elbows close to your sides, bend your arms to raise the dumbbells to shoulder level. From shoulder height, press the dumbbells smoothly overhead to full extension. Lower the dumbbells back to your shoulders and then lower them to your sides. Repeat for the de-sired number of repetitions. This exercise can also be performed using an alternating arm action.

Walking lunges Targets legs, glutes and core

Stand with your feet together and a dumbbell in each hand. Take a large step forwards and bend your legs so that your rear knee comes within one inch of the floor. Step through with your back leg and im-mediately into another lunge. Continue alternating legs and moving forwards until you have completed the desired number of repetitions or covered the predetermined distance. You can make this exercise significantly more challenging by raising the weight above your head!


front squatsTargets legs, glutes and core

Grasp a dumbbell in each hand and raise the dumbbells to shoulder level. Lift your elbows so that the ends of the dumbbells nearest you rest on top of your shoulders. Position your feet so that they are hip-width apart. Lift your chest, tense your abs and push your butt back while simultaneously bending your knees. Descend into as deep a squat position as your flexibility allows. Push back up into the starting position and repeat.

renegade row and Press up Targets upper back, chest, triceps, bi-ceps and core

Grasp your dumbbells and place them on the floor. Walk your feet back so that you are in the press up position with your hands resting on the dumbbells. Bend your arms and perform a slow, controlled press up. Once you have returned to the starting position bend your left arm and pull the dumbbell into your ribs. Lower the dumbbell to the floor and perform another press up. On completion of the press up perform a row using your right arm. Continue this sequence until you have completed the desired number of repetitions—count the press ups but not the rows.

Follow these programs for the next four to eight weeks and, before you know it, you’ll be in great shape; no mess and no fuss!


the power Zone & triple ExtensionIn the former Easter Bloc Countries their sportsmen and women regularly trained with kettlebells to improve running, jumping and throwing power. For running you need to develop your power zone like these athlete. The power zone is the terms applied to the hips and glutes – a strong and rapid extension from this region is required for sprinting and fast running – the swing (one or two-handed, is a great exercise in this respect – see Nov issue).

When you transfer from stride-to-stride you lower limbs go through what’s known as triple-extension. This starts at the ankle, transfers through the knee and then to the hip. All three joints open (extend) to power you into the next stride. Kettlbells are equally adept at developing this powerful leg extension that will drive you across the running surface.

The ExercisesWe have broken down exercises into various types, for example, those having a benefit for starting and hill climbing, technique and top speed. Although you might think that most of these topics apply directly to a sprinter, this is not actually the case, as runners of all speeds will benefit from the exercises results which

will collectively boost the specific strength you need to run faster.

Exercise Designed to Improve the Start and Acceleration phaseSprinters power away from the blocks with devastating efficiency. Concentric power is crucial to this quick-get-away. To move your body from a stationary position requires a powerful triple extension through the ankle, knee and hip joints and the overcoming of inertia (bodyweight).

Kettlebell Concentric Action Jump squatThis exercise will develop great get-go power. how to perform: Stand with your feet shoulder-width apart, holding your kettlebells at arms’ length. Bend your knees to lower to a half squat position and pause for a second or two. Next, dynamically extend your ankles, hips and knees to explode into the air. Land, re-set yourself and repeat. Do not rush through your sets. You need to put all your energy into moving your body from the stationary position.

The pause will switch off the stretch/reflex (eccentric/concentric) pairing of muscular actions that are integral to a plyometric

activity (running/jumping), which means that the movement must be powered by the concentric action. As indicated the push from the blocks when sprinting requires great concentric power and the first few strides, however, runners of all distances can benefit from increased acceleration capacity – you may need to change pace rapidly or ascend a hill quickly for example.

Boil up Your SpeedKettlebells can develop increased power and speed. As a runner you need these qualities whatever your distance. A longer, more powerful stride and quicker leg speed, will eat up the ground and your opponents.

KEttlEBEll COnCEntrIC aCtIOn Jump SquAT

By John Shepherd Model: Richard Scrivener Photos: by Andreas michael www.fitnorama.com


Two-handed kettlebell High pull

This is an advanced exercise and you should spend time perfecting its technique before using heavier kettlebells. The difficulty is the result of having to coordinate the movement of the two bells harmoniously - a task that will place considerable demands on your core and balance, further very beneficial outcomes for improved sprinting and running. The exercise again targets the key lower limb muscles through triple extension.

how to perform:

Stand holding two kettlebells at arms’ length with your knuckles facing away from you. Dip your legs and then explosively extend your thighs to start to move the kettlebells upwards. Resist the temptation to pull on the bells using your arms until they have reached hip-level. At this point you should also have extended up onto your toes and extended your hips to add speed to the movement. Now, pull the kettlebells up to a position level with your shoulders using your arms. ‘Catch’ the movement and brace as you control the bells back to the starting position. Set yourself and repeat.

Exercises Designed to Improve Leg Strength, Balance and aid Injury Resilience

Kettlebell Lunges

The kettlebell lunge is a great unilateral exercise that offers equally great transferability into your sprinting. You’re looking at targeting all your key lower limb sprinting muscles to the front and rear.

how to perform:

Hold two kettlebells at arms’ length with thumbs facing forwards. Take a large step forward to place your foot flat on the floor. Push back through the heel of your foot to return to the start position. Keep your core braced throughout and ‘fix’ the kettlebells in place to avoid swinging them.

Heavy-weight Kettlebell Heel raises

This is a great exercise for targeting your calf muscles and Achilles tendons and boosting the power and strength of an often neglected running and sprinting body region. The exercise also serves a great injury prevention role in terms of the Achilles tendons – of which more later.

how to perform:

Stand holding your kettlebells at arms’ length by your sides. The exercise can be performed on a low step to increase the range of movement. Extend your ankles to lift your body into the air and now, the key part, lower very slowly. This eccentric (absorbent, lengthening under load) muscular action will specifically strengthen your tendons against the rigours of sprinting and running. Achilles tendon injuries affect numerous runners. Research indicates that should you sustain an Achilles injury that eccentric calf exercises are a great rehab exercise and can be as effective

as other more standard physiotherapy.

Exercises designed to Improve Technique – Evolved Running drills

To run fluently and effectively you need to master your running action. Breaking down parts of the movement and performing them as drills is very useful in this respect. Drills can be performed with added resistance, such as kettlebells.

High knee action with 1 or 2 kettlebells performed at walking pace

how to perform:

Hold the kettlebells at arms’ length by your sides and then start to march forwards, lifting each thigh to a position parallel to the ground. You should land on your forefeet (not on your toes) and you should also forcibly drive each foot down to the ground and slightly backwards to land under or near to your hips. Doing this will assist the development of the KEttlEBEll lungEs

twO-handEd KEttlEBEll hIgh pull


powerful hip drive required for fast running which is produced by the hip flexors.Brace your core throughout, look straight ahead and as with the lunge fix the kettlebells in place – don’t swing them.Running Action performed with 2

kettlebells (performed at walking pace)

This exercise is similar to the above one except that the leg action required mirrors the movements made by the legs when running albeit at a slow, walking pace.

how to perform:

Stand with the kettlebells at arms’ length with your thumbs facing forwards. Lift one thigh to a position parallel to the ground, push the lower leg out and then sweep it down, round and under your body, pulling the heel up high toward your bottom and then through to the front. As you do this you should be pulling your other leg through to the front in a similar action. Continue for a designated distance or number of reps. Land on your forefeet and not on your heels. A forefoot strike is key to fast running, whatever your distance.

Variation: hold a kettlebell to your chest as you perform the exercise or two at arm’s length overhead for a much more advanced option.

Exercises Designed to Running power

Many of the exercise in the above sections will contribute towards the development of maximum speed and power, notably the concentric emphasis squat jump. The main difference with the exercises selected next for this section is the fact that they are designed to develop explosive, plyometric strength.

quick Transition medium weight Kettlebell Jump Squats

How to perform: (Shown on page 35)

Stand holding two kettlebells at arms’ length by your sides. Jump into the air and then react as quickly as possible to transition into another jump. The key is the speed of movment and not the height gained.

Kettlbell Swing and Release

This is a very ballistic exercise that will develop power output across all your major muscle groups. Obviously you need to be in a suitable environment to perform the exercise, as you will be throwing the bell. Sprinters and other power athletes perform similar exercises with shot puts and medicine balls.

How to perform: (Shown on page 35)

Stand as if performing a kettlebell swing. Hold the bell with two hands with the handle and after a few preliminary swings aim to throw the weight as far as you can forwards. As you lift into the release, really extend your thighs and hips. At the point of release let your movement progress forwards so you follow the flight of the bell – you may jump into the air on doing this. Take as much time as you like between throws so that you can make each one as dynamic as possible. Your complete total of reps may be just 6-8. It’s a very taxing exercise when done properly.

hIgh KnEE aCtIOn

runnIng aCtIOn

1 2

3 4


quICK TRAnSITIon mEDIum wEIgHT KETTLEBELL Jump SquATS

KEttlBEll swIng and rElEasE

1

2 3


There are many numeric values used in looking at the theory and physics behind cardio training. Terms often linked to some of these values are aerobic and anaerobic thresholds - phrases that are used frequently in cardiovascular training, by athletes/fitness trainers trying to establish relevant heart rates for their own bodies. Despite frequent use, there is confusion about what these terms actually mean and how they can be applied to practical training. In this article, I’ll try to de-mystify the subject.

The first point is that the numbers vary from individual-to-individual and there are many factors involved. It isn’t a simple matter of a heart rate number calculated as a set percentage of a theoretical maximum heart rate. The variables involved include

age, weight, basal metabolic rate, exactly where on the body-type range someone lies (‘somatotyping’), aerobic capacity and probably 101 other variables I can’t think of right now. So, any standard calculation will not produce an exact number that works for everyone.

The second point is – even if we could solve the above issues – there are not set points for the changes involved at these thresholds. They are not exact - just selected spots on a continuous graph curve. There is no graph that can be printed for which you can say, ‘That line has a really distinct curve at that point, so that must be the anaerobic threshold’. Thresholds are taken as being some points along that continuous graph curve.

.The practical questions

.about aerobic and

.anaerobic zones and related

.thresholds often concern

.the source of these calories

.– what fuel is being used by

.the body at what time?

Having covered myself with caveats, here are a few hard facts. As effort increases, more calories of energy are used by the body, or ‘burnt’. To be more precise, the number of calories burnt in any activity is more closely

Chris Zaremba explains how to calculate your aerobic and anaerobic training affects – something that will appeal to trainers of all ages.

Cardio Calculation


linked to heart rate than the actual effort expended, so it’s more accurate to restate that previous sentence to say ‘As heart rate increases, more calories are burnt’. The practical questions about aerobic and anaerobic zones and related thresholds often concern the source of these calories – what fuel is being used by the body at what time?

Aerobic energyThe aerobic energy system in the body is quite slow at producing energy and is not used when considerable energy is required quickly. Aerobic energy is used for long, steady-duration activity for example, marathon pace running. Speaking is not difficult while in the aerobic zone. Training in this zone uses oxygen and burns primarily fatty acids from the body as fuel in the process – this is why the aerobic zone is sometimes called the ‘fat burning zone’. However, some measure of carbohydrate and muscle glycogen is also burnt. Training at 50% of your theoretical maximum heart rate (a term I’ll come to later) is usually well inside the aerobic zone. For a typical person – not that one really exists – training at this rate would burn 7 calories per minute, of which 90% are sourced by using fat as fuel – so 6.3 calories per minute of fat.

Anaerobic EnergyFor more intense activity, the body uses anaerobic energy system. This doesn’t require oxygen, unlike aerobic activity. Another characteristic is that anaerobic activity also builds up waste products in the muscles used, most notably lactic acid. Fat is still used as a fuel in anaerobic activity, but at a reducing proportion as a higher proportion of muscle glycogen (a form of carbohydrate stored in the muscles) is used. Although the proportion of fat used is less as the activity becomes more anaerobic, the actual amount of fat utilised increases, but at a much slower rate of increase. So at 95% of maximum heart rate, our ‘non-existent typical person’ would be burning 21 calories per minute,

of which 35% are sourced from fat – 7.3 calories.

These numbers are summarised in the Table 1 – but please remember this is for a theoretical individual, I guarantee your numbers will differ. The key thing is to understand the trends in the numbers on the right as the left column changes:

Table 1 Exercise Intensity and Fat and Carbohydrate metabolism

% Max HR

Total Cal/Min

% Cal from fat

= Cal from fat

= Cal from carbs/glycogen

50 7 90 6.3 0.7

75 14 50 7.0 7.0

95 21 35 7.3 13.7

ThresholdsSo where do the thresholds come in? The aerobic threshold is considered to be the level of effort at which anaerobic energy starts to be a ‘significant part’ of energy production. Note: that is not a specific percentage, just a significant part. Basically, you can define ‘significant part’ – and for many people, they treat this as being around 65% of their theoretical maximum heart rate. It is in this kind of area that the calories from fat typically still exceed those from glycogen, but not by much - as you can see by interpolating the top two rows of the table.

.The anaerobic threshold is some way into

.the anaerobic training zone and is treated

.as being where there is a notable increase

.in lactic acid production – actually when

.the body stops producing most of its

.energy aerobically.

The anaerobic threshold is some way into the anaerobic training zone and is treated as being where there is a notable increase in lactic acid production – actually when the body stops producing most of its energy aerobically. Again, it’s not a fixed percentage of anything, just a ‘notable increase’. I’ve seen some documentation which suggests that lactic acid levels increase smoothly as heart rate increases and there’s no specific point when the direction of the curve changes upward – so, again, choose your definition of ‘notable’. Many people do however see 85% of their theoretical maximum heart rate to be in the anaerobic zone.

When you train above your aerobic threshold but below your anaerobic threshold, the exercise should be hard but not uncomfortable. I’ve read that a change in breathing pace has been noted in some people while running – a doubling in rate from one breath every four to one every two steps. Speaking becomes more difficult, although complete sentences are still possible. A runner would probably be in this zone for much of a 5K race.And when you train above your anaerobic threshold, speaking becomes more difficult/very difficult – maybe a few gasped words only


at a time – and breathing rate can accelerate further. This perhaps maps to less than a 1K distance for a runner in training.

maximum heart rateFinally, a few words about theoretical maximum heart rates. The common calculation for this is 220 - age. So for me at age 55, that makes 165 – giving 65% and 85% heart rates of 107 and 140 respectively. This 220-age calculation is full of those generalisations I mentioned earlier and once again there are 101 variables not taken into account.

There is the Karvonen method which I have used for calculating the 65%/85% derived percentages which takes into account resting heart rate as well as age (resting heart rate is measured a couples of minutes after waking). But even the Karvonen method still starts from that 220 - age calculation as the theoretical maximum.

metabolic AgeAn improvement is to start from your metabolic age rather than actual age. A number of the more advanced weighing scales can measure this – some of the ones that measure bodyfat percentage through bio-electrical impedance. But, as you can imagine, again it doesn’t take into account

a large number of other variables. I’ve measured my metabolic age in this way and it comes to 39. So using this as my input to the 220 - age calculation, the 65% and 85% figures for me come to 118 and 154 – numbers which ‘feel right’ for me during exercise and enable me to meet the speech standards mentioned above.

Without access to a device that calculates an estimate of metabolic age, your best option might be to gauge how old, on average, other people are that are of the same fitness level as you. So, if you are 50, but you think you have the fitness level of a typical 40 year old, then you can use that lower number in your calculation of theoretical maximum heart rate. It is far from ideal, as it introduces one more variable that is ill-defined, but it may give numbers that you are happy to live with. Another option would be test your max heart rate – this is not to be done by the beginner or even intermediate trainer though, it’s very tough. Basically, after a warm up increase your exercise intensity minute-by-minute on a piece of CV kit or whilst out running or cycling. Push yourself until you cannot muster further effort, when this point is reached record your heart rate. This will be your maximum – you can then calculate your thresholds from this value.

.Basically, after a warm

.up increase your exercise

.intensity minute-by-minute

.on a piece of CV kit or whilst

.out running or cycling. push

.yourself until you cannot

.muster further effort, when

.this point is reached record

.your heart rate. This will

.be your maximum – you

.can then calculate your

.thresholds from this value.

Having read all the above, it must be time for you to do some cardiovascular exercise (and some calculations) – so stop reading for a bit and go and get that heart-rate up!

For more information on Chris go to www.fitnessoverfifty.co.uk

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