Tabata Training

TABATA TRAINING

The buzz around HIIT (High Intensity Interval Training) is poised to dramatically intensify with the launch of the official ‘Tabata™ Protocol’, a new workout system based on HIIT principles which is set to become the UK’s latest hot fitness craze. New Life Training have delivered similar HIIT classes for several years but now we have moved up a gear!!

The ‘Tabata™ Protocol’ is science–based and has been developed over many years by renowned Japanese sport and health science guru Professor Izumi Tabata. The workouts within the ‘Tabata™ Protocol’ consist of 20 seconds of intense exercise followed by 10 seconds of rest, repeated eight times. This amounts to just 4 minutes in total. It’s the perfect fitness solution for busy, time poor fitness seekers, and what’s more the routine has been scientifically proven be the best way to burn fat and get fit fast. In control tests the ‘Tabata™ Protocol’ increased VO2max (a universal measurement of fitness levels) in elite athletes’ by 13% in just six weeks.

The Tabata classes delivered by New Life Training are geared for me and you and not elite athletes. They will still leave you fitter, healthier and hopefully slimmer. The link below explains more about Tabata, but if you are interested in having a go, contact Mark on 07771 985015.

http://www.youtube.com/watch?v=akoBAs5SEJo

ViPR Training

ViPR Training

If you have recently attended a New Life Training Bootcamp session or undertaken Personal Training with NLT you are likely to have experienced the ViPRs!! The first comment I hear is they are just rubber tubes!! People then pick them up and either try a bicep curl or a shoulder press with them. But these ViPRs are much more than just rubber tubes.

During the recent New Life Summer Weight Loss Camps we have been measuring the average calories burned in each session. The ViPRs came out on top burning on average 100-150 more calories per hour PT session than a body weight circuit and BOSU session, see below figures for a 45 min class.

Body Weight Circuit – 453cals

BOSU Circuit – 534cals

ViPR Class – 594cals

The ViPRs are able to engage a lot more muscles and therefore drive up your calories burned and your metabolism. The high heart rates involved in these sessions also deliver an excellent endorphin release that makes you feel great after each session. So what are ViPRs and why are they so good???

ViPR stands for Vitality, Performance and Rehabilitation.

As they’re website states – The ViPR bridges the gap between movement and strength training. It combines full-body movement with load, enhancing the vitality, performance and reconditioning goals of clients and athletes. ViPR introduces a new concept in fitness and sports conditioning.

Loaded Movement Training combines task-oriented movement patterning with resistance training. Agility and strength come from moving the body in a multitude of purposeful tasks with load, just like back on the farm.

ViPR was inspired by farm kids who moved with load in daily life and who were stronger than any other competitors in sport. With ViPR, we can produce farm-strengthened bodies anywhere, without ever setting foot on a farm, without doing a single chore, in a fun, safe and effective way.

ViPRs can now be found in Professional sports training as well as parks, gyms and gardens for “Joe Bloggs”

ViPR can be found in the fitness and training facilities of:

• NHL hockey teams
• Major league baseball teams
• NFL football teams
• NBA basketball teams
• Premiership football (soccer) teams
• Premiership rugby teams
• Formula 1 drivers
• Olympic athletes
• Tactical military
• Law enforcement
• Firefighting houses

As ViPR creator Michol Dalcourt explains, the science of movement supports integrating Loaded Movement Training using ViPR into current training protocols for all fitness goals Quote from ViPR creator, Michol Dalcourt:

“ViPR was created from a need to foster purposeful motion and blend strength training with functional training and movement. Movement is fundamental. And what makes up effective movement is a blend of lifting, shifting, and twisting. Integrated movements like these become incredibly effective at producing results when combined with load.”

Why ViPR?

By studying the body and its adaptations, we know that Loaded Movement Training with ViPR effectively challenges and conditions muscle, fascia, nerves, skin and other systems of the body. Science shows that moving with load improves balance, agility and dynamic strength, to reach goals such as weight management, improved functionality in daily life and enhanced performance in sport.

• Increased functional mobility and agility
• Improvement in multi-directional stability, strength and power
• Enhanced balance, timing and coordination
• Increased calorie burn during and after workouts

Look out for the small group sessions launching in September this year with New Life Training. If you can’t wait until then and would like to get your hands on a ViPR book a PT session with Mark now, call 07771 985015.

Training Lactate Threshold and OBLA

For many, running further or faster, or being fitter and healthier is a common goal. We often measure our fitness by the way we feel. However there is a more scientific measurement to determine fitness levels. Maximal oxygen uptake (VO2 max) is the maximum capacity of an individual’s body to transport and use oxygen during exercise. It is widely accepted as the single best measure of cardiovascular fitness.
The average untrained healthy male will have a VO2 max of approximately 35-40 ml/kg/min. The average untrained healthy female will score a VO2 max of approximately 27-31 ml/kg/min. Therefore absolute values of VO2 max are typically 40-60% higher in men than in women. A persons VO2 max will often decrease with age without training, though the degree of train-ability also varies very widely: conditioning may double VO2 max in some individuals, and will marginally improve it in others.

In sports where endurance is an important component in performance, such as running, rowing and cycling world class athletes typically have high VO2 max. With some elite male runners consuming up to 85 ml/kg/min, and female elite runners can consume about 77 ml/kg/min. The highest values in absolute terms are often found in rowers, as their much greater bulk makes up for a slightly lower VO2 max per kg.

VO2 max is effected by lactate threshold (LT). This is the point at which lactate (more specifically, lactic acid) starts to accumulate in the blood stream during exercise. This happens when lactate is produced faster than it can be removed in the muscle and signifies a significant shift from predominantly aerobic metabolism to predominantly anaerobic metabolism as the body begins to favour anaerobic energy systems. As the exercise intensity increases the lactate level in the blood reaches the ‘anaerobic threshold’ (AT), or the onset of blood lactate accumulation (OBLA).

The lactate threshold is a useful measure for deciding exercise intensity for training in endurance sports (e.g. long distance running, cycling, rowing and swimming), but varies between individuals and can be increased with training. High Intensity Interval Training (HIIT) takes advantage of the body being able to temporarily exceed the lactate threshold, and then recover (reduce blood-lactate) while operating below the threshold and while still doing physical activity.

Accurately measuring the lactate threshold involves taking blood samples (normally a pinprick to the finger, earlobe or thumb). While not many people have the ability to measure their own actual lactate threshold, there are tests that provide estimates. One simple way to estimate your lactate threshold is to perform a 30-minute time trial at a high, sustained pace. This test is suited to experienced athletes and should not be attempted by anyone who is not in top shape. The goal of this test is to exercise for 30 minutes at the highest effort that can be sustained and monitor your heart rate throughout the test. Your average heart rate during the final 20 minutes should correspond to your LT.
30-Minute Time Trial for Estimating LT
• You can perform this test by running, cycling, swimming or doing another endurance sport that can be sustained for 30 minutes
• You will need a heart rate monitor and a way to capture splits
• Warm up for 15 minutes
• Begin exercise and work up to the your peak, sustained intensity within the first 10 minutes
• Record your heart rate each minute for the last 20 minutes
• Calculate your average heart rate over the last 20 minutes
• This figure is your estimated heart rate at your lactate threshold

Those PT clients that have undertaken a running session with me will know we produce a heart rate figure at which you can sustain a high running pace, this would be your estimated LT heart rate!
In theory an individual could exercise at any intensity up to their VO2 max indefinitely. As exercise intensity draws closer to VO2 max however a sharp increase in blood lactate accumulation and subsequent fatigue occurs as the lactate threshold is broken.

Generally, in two people with the same VO2 max, the one with the higher lactate threshold will perform better in continuous-type endurance events, such as running, see graph left. Although both Athlete 1 and Athlete 2 reach VO2 max at a similar running speed, Athlete 1 has a lactate threshold at 70% and Athlete 2 has a lactate threshold at 60%. Theoretically, Athlete 1 can maintain a pace of about 7.5mph compared to Athletes 2s pace of about 6.5mph.

With training, lactate threshold as a percentage of VO2 max can be increased. Even if there are no improvements in maximal oxygen uptake increasing the relative intensity or speed at which lactate threshold occurs will improve performance. In effect, proper training can shift the lactate curve to the right! (see graph below) Training at or slightly above lactate threshold can increase the relative intensity at which it occurs.

If you would like to know more about Lactate Threshold or to improve your performance please contact Mark on 07771 985015

Rotator Cuff Muscles!

ROTATOR CUFF WORKSHOP

The rotator cuff is one of the most important and most neglected group of muscles in the body. Most people will develop rotator cuff problems at some point in their lives unless they work on strength and flexibility specifically in this area. Have you ever heard of the expression, you’re only as strong as your weakest link? Well a weak or damaged rotator cuff will prevent you performing a lot of exercises and leave you with a weak and sometimes painful shoulder.

Rotator cuff muscles are a group of 4 muscles –

The rotator cuff muscles provide motion at the shoulder, their tendons stabilise the humerus (upper arm) in the glenoid fossa of the scapula (shoulder blade) during movement.

THE MUSCLES:

SUPRASPINATUS – Stabilises the head of the humerus to initiate abduction

INFRASPINATUS -  Lateral rotation of the humerus.

TERES MINOR -       Lateral rotation of the humerus.

SUBSCAPULARIS – Medial rotation of the humerus.

Weak or damaged rotator cuff muscles can also cause impingement – This is when the rotator cuff muscle tendons become “Pinched” as they pass through a narrow space between the acromion process of the scapula (Shoulder Blade) and the head of the humerus (upper arm). Anything which causes further narrowing of this space increases the risk of impingement, such as osteoarthritic spurs on the acromioclavicular joint or thickening or calcification of the coracoacromial ligament. A loss of function of the rotator cuff muscles, due to injury or loss of strength, may cause the humerus to move superiorly, resulting in impingement.

The most common symptoms in impingement syndrome are pain, weakness and a loss of movement at the affected shoulder. The pain is often worsened by shoulder overhead movement and may occur at night, especially if you are lying on the affected shoulder. The onset of the pain may be acute if it is due to an injury or may be insidious if it is due to a gradual process such as an osteoarthritis spur. Other symptoms can include a grinding or popping sensation during movement of the shoulder.

The range of motion at the shoulder may be limited by pain. A painful arc of movement may be present during forward elevation of the arm from 60° to 120°. Passive movement at the shoulder will appear painful when a downwards force is applied at the acromion but the pain will ease once the downwards force is removed.

RANGE OF MOVEMENT OF THE SHOULDER:

These are the optimum ranges the shoulder should experience. The range of motion of the shoulder joint is a good indication of the state of the rotator cuff muscles. If there are any imbalances work accordingly. Concentrate on the weak side until the imbalance is corrected.

Internal rotation          = 90`

External rotation         = 50`

Horizontal Adduction =130`

Horizontal Abduction =30`

Flexion                        =180`

Extension                    =60`

Adduction                   =45`

Abduction                   =180`

TREATMENTS

Treatments would typically focus at maintaining range of movement, improving posture, strength of the muscles of the shoulder and scapula, and reduction of pain. To improve pain and function: Joint Mobilization, Interferential Therapy, Acupuncture, Soft Tissue Therapy, Therapeutic Taping, Scapular and rotator cuff Strengthening, and education regarding the cause and mechanism of the condition will help.

During exercises you should not experience any popping or clinking in the shoulder. If this happens reduce the weight or adjust the position of the scapula or the upper arm. No discomfort should be experienced.

THE EXERCISES:

LYING L

Objective:        To rotate the upper arm at the shoulder joint.

How: Lie on the side on the floor. Use a pillow or support the head with one arm. Place a light dumbbell in the other hand. Place the elbow firmly against the side of the body with the elbow flexed at 90`. Keeping the wrists straight and maintaining the 90` angle at the elbow joint move the dumbbell towards the ceiling, then back until it is in line with the body.

Teaching pts:   Ensure the wrists are straight.
Keep the neck relaxed
Keep the scapula pulled down and in line with the spinal column.

Keep elbow in contact with the hip bone.

LYING INTERNAL / EXTERNAL ROTATION

Objective:        To rotate the upper arm.

How:               Lie on the back, knees bent. Hold a dumbbell in one hand. The upper arm should be at a 90` angle to the body, and the elbow should be at 90`. Keeping these angles, move the dumbbell as far in both directions as you can comfortably and under full control while keeping the shoulder on the ground.

Teaching pts:   Keep the upper arm at 90`.

Keep wrists rigid

Keep neck and shoulders relaxed

Keep scalpula in line with your spinal column.

Range of motion will be different between clients, monitor the range                      and work gradually towards improvement.

PRONE ROW WITH EXTERNAL ROTATION

Objective: rotate the upper arm at the shoulder joint

How: Start face down on a bench with your arm hanging down the side with a light weight in your hand. Ensure your thumb is facing towards the body. Perform a rowing motion with the elbow in the same plane as the shoulder, and stop when the elbow is level with the shoulder. After achieving this position, rotate the arm upwards until the forearm is just below parallel with the body. Next, rotate the forearm back down to a vertical position, and then lower the arm back down to the starting position.

Teaching points: Ensure the weight is light
Keep elbow level with the shoulder with the row.
Slow controlled movement during rotation phase is required.

“It must be stressed that all exercises performed with dumbbells must be performed with light weights (2-3 pounds); using heavy weights will strengthen the larger muscle groups more (deltoids, lats) resulting in a possible muscular imbalance. It is also important to note that the rotator cuff is an endurance type of muscle group, and therefore requires the use of lighter weights and high repetitions. Start with 3 sets of 15 repetitions, and progress to 5 sets of 30 repetitions rather than in increasing the resistance.

These are just a small sample of exercises that can be performed. While all of these are very good at isolating the rotator cuff muscles, not all may be appropriate to some individuals. If you suffer from any shoulder problem and would like to test out your shoulder mobility and strength book in for a shoulder assessment and focus session. It is £20 for a 30min session that will give you homework and a focus for you to repair and strengthen your shoulder joint. Call Mark on 07771 985015 for more details.

Armed for Success

Arms are often a neglected body part when exercising.  Either left to the end of a workout or forgotten about all together.  A well-developed muscular arm can not only assist with other compound exercises but also significantly improve body aesthetics.

The arm consists of two muscle groups.  Those that flex (bend) the elbow, known as the Biceps, found on the front of the arm.  Then the group at the back of the arm, the triceps, that extend (straighten) the elbow.

The Triceps account for 70% of the mass of the upper arm.  As the ‘Tri’ suggests there are 3 heads to this muscle.  The lateral, medial and long heads.  It is the long and medial heads that provide the size and bulk to the arm.  These can be targeted through dips, tricep pushdowns with a straight bar, lying extension with a barbell and overhead dumbbell extensions.  The lateral head provides the back of the arm with definition and shape.  Dumbbell kickbacks, cable pushdowns with ropes, and one arm reverse grip tricep extensions are the best exercises to hit this muscle.

There are three main muscles that flex the elbow.  These are the Biceps Brachii, Brachialis and Brachioradialis.  The later of these provides the size and shape of the lower arm and is best developed through hammer curls.  The Brachialis is found deep in the arm.  It provides much of the bulk to the front of the arm, adding inches to arm measurements.  The Biceps Brachil (with it’s two heads) overlies the Brachialis and provides the front of the arm with its peak.  This muscle is often known as the ‘tennis ball’ for its resemblance in well-developed arms.

All the anterior arm muscles are best exercised through curling movements (elbow flexion).  Different exercises and arm positions can emphasise the individual muscles.  When the arm hangs down the side of the body naturally the palm of the hand faces the leg.  This is the forearm pronated (Palm down) position.  As the arm is moved towards the shoulder so the forearm rotates (Supinates).  Therefore when the elbow is fully flexed the palm faces the shoulder and the forearm is in a supinated (palms up) position.  By keeping the forearm in a pronated position during exercises such as in hammer curls or reverse barbell curls the focus is on the brachialis – the mass builder of the upper arm – this also builds the Brachioradialis (forearms).  Maintaining the supinated position, as in dumbbell curls, the biceps brachi is targeted.  This develops shape and produces the peak on the arm.

Strict form is required to gain the maximum benefit in arm exercises.  It is important to isolate the muscles working in order to develop them.  Avoid using momentum in the exercises, this can be done by conducting the exercises seated.  Ensure the arms are stationary before starting each rep and the muscles squeezed at the peak contraction.

Supersetting the Bicep and Tricep exercises is an excellent way to develop the overall arm.  Below are two superset examples that work the overall arm.  For maximum development of the musculature strength and size of the arm these examples should be done in a circuit form.  Do two or three circuits of these exercises with a resistance allowing no more than 8~12 reps on each set.

Circuit 1.                                                                                  Circuit 2.

Dips                                                                                         Barbell curls

Hammer curl                                                                            Lying extensions

Overhead Press                                                                        45 degree angle Seated curls

Barbell Curls                                                                            Tricep pushdowns

Cable pushdowns with rope                                                     Reverse grip BB curls

Bicep ’21′s’                                                                              Dumbbell kickbacks

Heart Rate Training Zones

Establishing your Heart Rate Training Zones

So you have been going to the gym 3 times a week forever but nothing seems to be changing! Sound familiar? Have you ever thought that you might be wasting your time? Well if you are working at the right intensities you are guaranteed to get the benefit. But I wonder how many people really understand what is the right intensity for them and how do they find it. In this article, I discuss the concept and procedure for you to determine your own training zones to maximise your time spent exercising. Working smart not hard will get you results.

What is a Training Zone

A heart rate training zone is a range that defines the upper and lower limits of a training intensity . The values are expressed as a percentage of maximum heart rate (for example, 70% of HRmax), and the range is based on (1) the metabolic systems in your body that fuel your muscles during exercise, and (2) how hard you want to train. There are different schools of thought on how many zones there are. We will work on the principle that there are 5 –

Fitness Training Zone 1(50 – 60% of MHR) – The lowest level you can exercise in and still increase your fitness levels. This is ideal for beginners or people who have not exercised for a long period of time. This Fitness Training Zone can be for just improving your overall health or it can also be used as a recovery fitness zone for people who are over-training and need to take a break. This mode is very aerobic so is good for people who want to lose weight as the main source of fuel used by the body is fat stores.

Fitness Training Zone 2 (60 – 70% of MHR) – This is the zone where the heart begins to benefit. The heart will be over worked and therefore grow back bigger and stronger becoming more efficient and improving the hearts ability to pump blood and improve the muscle cells ability to utilize oxygen. In this zone stored body fat is the primary source of energy utilized hence this zone is referred to as the “weight management zone” or “fat burning zone”. This is a good Fitness Training Zone for long slow distance exercise as the body becomes more efficient at feeding the working muscles with fat as the main fuel source.

Fitness Training Zone 3 (70 – 80% of MHR) - This Fitness Training Zone is the most effective for overall cardiovascular fitness and is often called the “aerobic zone” or “target heart rate zone”. This is the optimal fitness training zone to workout in to increase your cardio-respiratory capacity or the body’s ability to transport oxygenated blood to the muscle cells and carbon dioxide away from the cells. After a while you will be able to cover more distance during workouts in less time. Your body will burn less glucose and more stored fat as fuel thereby working more efficiently. This Fitness Training Zone is also effective for increasing overall muscle strength.

Fitness Training Zone 4 (80 – 90% of MHR)(85-90%= Anaerobic Threshold) – This level is where you cross over from aerobic training to anaerobic training which is called the anaerobic threshold or AT. This is the point where the body cannot effectively remove lactic acid from the working muscles quickly enough. Lactic Acid is a by product of glycogen consumption by the working muscles. e.g. The body is predominantly using carbohydrates as its fuel source.
This Fitness Training Zone is primarily for people who want to increase their performance levels. You would characterise this zone as hard. During this Fitness Training Zone your muscles become tired, your breathing becomes heavy and you will become fatigued. The benefit of training in this zone is you can increase your body’s ability to tolerate and deal with lactic acid for a longer period of time as the enzymes in your muscles responsible for anaerobic metabolism are increased. For competitors it is good to know your anaerobic threshold as many fit athletes can compete at or about their anaerobic threshold.

Fitness Training Zone 5(90 – 100% of MHR)(VO2 Max) – You will only be able to train in this Fitness Zone for short periods of time. You should not train at this level unless you are very fit. In this zone lactic acid develops very quickly as you are operating with oxygen debt to the muscles. Training in this zone increases your fast twitch muscle fibres which ultimately will help increase speed. You will not be able to stay at this level very long and should be used primarily in interval training.

As stated above the primary fuel during aerobic and anaerobic training is fat and carbohydrate, respectively, but it is very important to understand that both fuels are burned simultaneously at virtually all levels of exercise; it is not just one fuel or the other, except at the very highest intensities (close to 100% of HRmax). Resistance exercise and sprinting are examples of anaerobic training, whereas walking and jogging are typically considered aerobic, although you could walk or jog fast enough to make it anaerobic. It’s likely that you are working anaerobically (above 85%) if you’re out of breath during a workout and working aerobically (less than 85%) if you’re only slightly out of breath.

What Range Should I Train At?

Most people train within an aerobic exercise training zone (40% to 85% of HRmax). Aerobic capacity (endurance) will improve faster if you train closer to 85% than if you train at 65%, but some individuals don’t have the capacity to start training at 85%, or they simply prefer to start training at lower values and gradually increase the intensity over the time. Some individuals may even need to start at levels as low as 40% or 50%, depending on their age, level of fitness, or body weight. But the level that you start at isn’t all that relevant. What matters most is that you get started, and then over time, as your endurance improves, you can gradually increase the intensity.

The body accommodates to both low and high-intensity workouts by increasing the activity of respiratory enzymes and other biochemical reactions in the muscles. Anaerobic training-like intervals, fartlek and High Intensity Interval Training (HIIT) are helpful if you want to improve your time or perform optimally in an event like a 10K run or a 50-mile bike ride because the training prepares your body for the specific anaerobic demands of the event (like when you have to sprint or climb a hill). This type of training, called “specificity of training,” is effective because it mimics the type of exertion experienced during the event.

On the other hand, if health and general levels of fitness are the goal, and not performance in a road race, then there’s no need to train anaerobically unless you like to push. Instead, substantial gains in health and fitness can be accrued by aerobic training between 40% and 85% of HRmax. Volumes of research prove this.

A traditional method of aerobic training is to start at the low end of the aerobic training range, say 50% or 60%, and as training continues and the heart and muscles adapt to the challenge, the intensity is progressively increased. For example, a sedentary individual might start at 60% of HRmax and remain at that level for four weeks, and then during the fifth week increase the intensity to 65% (increases of 10% of intensity and/or duration is the standard recommendation). Again, the body accommodates to the work over time, and when higher levels of fitness are desired, the intensity needs to be increased. Training heart rate zones offer a quantifiable method of guiding workouts and determining exercise intensity.

Fat Burning vs. Cardio Mode?

Perhaps no other training “technique” is more gimmicky and misleading than the “fat burning” and “cardio” modes on the control panels of exercise equipment. They are based on the biology that at lower levels of exertion a higher percentage of fat is burned compared to carbohydrate. That’s because:

1. Fat is denser fuel than carbohydrate (9 calories per gram vs. 4 calories).

2. It takes more oxygen to burn fat than carbohydrate because fat is denser.

3. At lower levels of exertion, you presumably breathe in and deliver more oxygen to the muscles to burn fat.

All of the above may be true given the right circumstances, but there are problems with it when it comes to real world exercise scenarios. First off, lots of fat is burned at all intensities within the aerobic training zone. Secondly, the terminology “fat burning” and “cardio” can confuse individuals into thinking that fat is burned only during exercise in “fat burning” mode and that no fat is burned in “cardio” mode. The fact is that you burn fat during both modes. But the major problem is that the fat-burning mode is typically too slow a workout for many people to maximize benefits. In fact, at the end of a fat-burning workout, you could end up burning fewer calories and less total fat than during a cardio-mode workout. Here’s an example of what I mean.

Suppose a 150 lb moderately fit man walks on the treadmill for 60 minutes at 3.0 mph in his “fat burning zone” that’s 300 calories for a 150-pound man (a 150-pound man burns approximate 100 calories per mile when he walks). Since this man is moderately fit, he will burn approximately 60% of the calories from fat (180 calories) and 40% from carbohydrate (120 calories).

Now let’s say the same 150-pound man walks on the treadmill for 60 minutes at 4.0 mph in his “cardio zone”. That’s 400 calories burned, with approximately 50% of the calories from fat (200 calories) and 50% from carbohydrate (200 calories). The percent of fat burned may be less at 4.0 mph than 3.0 mph because the exertion is higher and so theoretically less oxygen is delivered to the muscles.

If you examine the example carefully, you will notice that at the slower fat-burning mode the man does indeed burn a higher percentage of fat compared to cardio mode (60% v. 50%), but in cardio mode, he burns more total calories (400 v. 300) and more total fat (200 calories v. 180 calories). My suggestion is to ignore the fat burning zone (unless you want a less intense workout). You’re not going to burn more fat in this zone than in cardio zone, and it could end up being an inefficient use of your time. I suggest training as hard as you comfortably can without risking injury so that you maximize the calorie and fat burn and gain the overall cardiorespiratory training effect.

Calculating a Target Heart Rate Zone

Most Heart Rate Zone predictions use complex maths and equations to calculate your zones. The maths is often centred on a predicted maximum heart rate. To actually find your maximum heart rate you would need to train to maximum exertion, i.e. to you physically couldn’t go any further or harder often causing collapsing and vomiting. We wouldn’t recommend you attempt this but also wouldn’t recommend relying on a predicted maximal heart rate that is focused on your age. We all know that everyone is different and no two 40 year olds will have the same heart, so why use age as a measure for your maximal heart rate?

You will see people predicting your maximal heart rate as 220 – age, or

FOR FIT WOMEN (in beats per minute): MAX HR = 211 – (YOUR AGE/2)
FOR FIT MEN: (in beats per minute) MAX HR = 205 – (YOUR AGE/2)

There are even more complicated versions and equations out there. The truth is you don’t need to know your maximal heart rate to calculate your zones.

Errors in Predicting Maximum Heart Rate

Calculating target ranges in individuals over age 40 can be inaccurate because of errors in estimating HRmax due to considerable heart rate variability in older adults. This means that the popular equation to estimate HRmax, “220-age”, may not be accurate in individuals older than 40 years. The error is probably due to the origin of the equation which was derived from volunteers who were most likely not representative of the general population.

In an important study published in The Journal of the American College of Cardiology in 2001, researchers examined data from 351 studies (18,712 subjects) and determined that the “220-age” equation underestimates maximum heart rate in older adults (the older the individual the more the error).

Technology

However, everyone is different and it is important to understand your own heart and what it can do. To establish you own zones, it is recommended you purchase a heart rate monitor; alternatively most gyms will have cardio equipment that can measure your heart rate through touching sensors on the handles of a bike or cross-trainer. This method is not 100% accurate however it will allow you to calculate a zone to give you benefit, especially if you use the same equipment periodically.

Heart rate monitors are devices that measure heart rate in real time. They have grown wildly in popularity over the past 10 years partly due to the miniaturisation and accuracy of computer chips. Many athletes use heart rate monitors during their workouts to determine if they are in the proper training zone. But heart rate monitors aren’t just for elite athletes. I recommend a heart rate monitor if you like gadgets or think you might like the heart rate data and real-time feedback from your body that these devices provide. The standard design is a strap with a transmitter that you wear around your chest and a wristwatch with a receiver. The chest transmitter detects your heart rate during exercise and wirelessly sends the signal to the wristwatch display for you to see. You can purchase all the bells and whistles with functions like downloading the entire workout to your computer or alarms that let you know when you go too high or too low in your training zone, or you can go minimalist and purchase the basic model that just reads your heart rate. Nike, Polar, and Garmin are just three reputable companies that manufacture heart rate monitors. You can find recommended heart rate monitors at www.nltraining.co.uk/shop.

Perceived Exertion

Heart rate monitoring and training zones aren’t for everyone. But don’t worry, you can still get a great workout and gain all the benefits of exercise. All you need to do is listen to your body. You’re working out if you feel your heart pumping and you’re slightly out of breath. You can also use the Borg Scale of Perceived Exertion (RPE) to measure intensity. Simply select the number from below that best describes your level of exertion.

6 No exertion at all
7
7.5 Extremely light
8
9 Very light
10
11 Light
12
13 Somewhat hard
14
15 Hard (heavy)
16
17 Very hard
18
19 Extremely hard
20 Maximal exertion

An exertion level from 13-14 will get you to the middle of your aerobic training zone.

Using a combination of your Heart rate and RPE it is possible to calculate your heart rate zones very accurately without the use of assumptive equations. Establishing your heart rate zones this way can also be fun and let you understand your body a lot more.

Accurately calculate your Heart Rate Training Zones

Firstly select a piece of exercise apparatus, e.g. a bike or cross-trainer. You will need to work through a range of exercise intensities so be prepared to work yourself hard. There are many variables on a piece of equipment – speed, incline, resistance, etc. You will need to keep them all constant through the test except one. It is recommended that you keep the speed constant, so RPM on a bike or cross-trainer needs to be set at a comfortable level to start then maintained throughout. You can then use resistance to vary the workout intensity. Undertake a 6-8 gradual progressive warm up, starting very easy increase the resistance slowly at 2 minute intervals. At the end of the workout you should feel about a 12 on the scale of perceived exertion. From here you will need to record your heart rate at a range of different resistances that give you different perceived exertions. If possible have a friend or Personal Trainer record your heart rates while you are exercising. Record the resistance, RPE and your heart rate at 2 minute intervals (use the example table below) Remember to keep the level the same for 2 minute intervals to ensure your heart rate plateaus against the resistance then record your heart rate and you level of perceived exertion.

You can then plot your heart rates against the RPE scale to give you your actual zones.  See the working example below.

Joe is 40, his maximal heart rate would traditionally be calculated as 220-40=180. However in reality it may be a lot higher or lower. His zones would be calculated as

When undertaking his own tests Joe uses a bike and records his exercise below –

Notice that Joe doesn’t work in Zone 5, this is really only for serious athletes in specific training. Exercising at this intensity can be dangerous if not supervised.

Joe then plots his results against the RPE in the table below producing his accurate heart rate training zones

Joe’s heart rate zones are therefore higher than predicted. Had Joe not completed this method of establishing his heart rate zones he would have been exercising at too low an intensity and missed out on several key benefits to exercise. Arguably it would take him a lot longer to reach his goals as well.

Summary

Heart rate training zones and heart rate monitoring is:

1. helpful for individuals who want to maximise the benefit from their exercise. Working efficiently to achieve your goals

2. real-time feedback for individuals who like to know how their body responds to exercise, and

3. Important data for athletes who want to get their intervals right.

But even if you never get hooked on the idea of a training zone, you can still get a great workout by listening to your body or using a scale like the RPE. The important point is to get out there and move no matter how you monitor your workout,

New Life Training typically uses High Intensity Interval Training (HIIT) with their workouts to ensure maximum benefit from your Personal Training sessions. We use Heart Rate Monitors provided to each Personal Training client to ensure you maximise the benefit from your workouts and don’t waste your time when your train!

If you would like to establish your own heart rate training zones or would like to know more about how to train at the right intensity for you please call New Life Training on 07771 985015.

Absolutely Awesome Abs

By Mark Mayes, BSc.

“A strong midsection has more benefits than just impressing the opposite sex!”

Abdominals are probably the most well known muscle of the body.  Famous personalities such as Peter Andre and Sylvester Stallone have encouraged young athletes to train and train this body part in an attempt to gain the awesome abdominal washboard look.  Many train this body part using many varying techniques to gain such sort after looks.  Many are actually training incorrectly, often with serious risk of injury.

To discover the best and safest way to develop the abdominal muscle it is necessary to look more in depth at the muscle and their functions.

The Abdominals are not just for aesthetics. They have three major functions.

1. Provide anterior protection for the lower body organs, needed especially in contact sports where blows are frequent

1. Aid the muscles of the lower back to properly align and support the spine for proper posture as well as in lifting activities.  The Abdominals actually pull the abdomen in increasing the internal abdominal pressure (I.A.P.). This acts as a splint for the entire body trunk and prevents hyperextension of the spine. It has been found that the majority of people have Abdominals muscles that are too weak in relation to their back muscles, a possible reason for the high prevalence of lower back pain in the U.K. population today.

1. The Abdominals serve as a biological girdle to flatten the waistline.  This can become pendulous (forming of a potbelly) when not exercised or stretched (e.g. during Pregnancy)

Abdominal area has been nicknamed the washboard effect as it be seen to resemble the old boards on well defined individuals. The Abdominals are actually a group of four muscles.  It is important to know the actions these muscles cause. If you picture the origin of the muscles as being on the lower ribs and the insertion on the pelvic girdle, then for conducting safe and adequate abdominal exercises it is good to focus on contracting the abdominal muscles between these two points. When a muscle contracts the origin and insertions are pulled towards each other, any other bodily movement apart from this must be achieved by another muscle. Therefore in basic terms to contract the abdominals maximally a movement bringing the ribs towards the pelvis is required.

1) Rectus Abdominis has it’s origin on the pubic insertion on the pubic crest and symphasis with its Insertion on the xiphoid process and costal cartilages of ribs. Contraction of this muscle produces flexion of the trunk (i.e. ribs move towards the hips). It can also depress the ribs as well as stabilising the pelvis when walking. This is the most superficial muscle of the group and can often be seen in lean people, the washboard effect.

2) The External Oblique is the most superficial and largest of the three lateral muscles. Its origin is on the outer surfaces of the lower eight ribs and it’s insertion is mostly into the linea alba, with some fibres attaching to the pubic and iliac crests. When the pair of External Obliques contract simultaneously it aids the ectus Abdominis muscle in felxing the veterbral column and in compressing the abdonimal wall to increase the Internal Abdominal Pressure (IAP). Acting independantly these muscles aid the back muscles in trunk rotation and lateral flexion

3) Internal Oblique muscle fibres run at right angles to those of the external oblique, which it underlies. Its origin in on the lumbodorsal fascia, iliac crest and inguinal ligament, with its insertion on the linea alba, pubic crest and last three ribs. It assists and produces the same actions as the External Obliques.

4) Transverse Abdominis is the deepest innermost muscle of the abdomninal wall. Its fibres run horizontally from its origin at inguinal ligament, lumbodorsal fascia, cartilidge of the last 6 ribs and iliac crest across to its insertion on linea alba and pubic crest. It primarily compresses the abdominal contents.

It is also worth mentioning a group of muscles known as the iliopsoas group.

This group of muscles is a composite of two closely related muscles (iliacus and psoas major). They predmoniantly cause the hip flexion, flexing the thigh when the pelvis is fixed and lateral flexion of the vertebral column, they are an important postural muscle. The origins of these muscles are the iliac crest (Hip) and lumbar part of the vertebral column (Lower Spine).  Insertions are on the lesser trochanter of the femur (upper leg) via the iliopsoas tendon.

When attempting to exercise the abdominals many people involve unwanted movements. These movements often use muscles other than the abdominals. Often the unwanted movements are caused by a contraction of the iliopsoas muscles. The primary function of these muscles is to flex the hip, a major movement required in running, high jump and hurdles. Problems with doing abdominal exercises incorrectly are that they put the spine into a position where instead if the abdominals doing the work the iliopsoas – the hip flexor group – pulls the trunk up. Excessive pull by the iliopsoas muscles may tilt the pelvis anteriorly causing accentuated lumbar curvature. This may add to a spinal hyperextension effect and permanent hyperlordosis of the spine. Problems such as regular lower back pain or even slipped discs can be a result of this.

The iliopsoas muscles are the dominate muscle group used when your feet are supported or anchored and when the hip is not bent enough to disengage these hip flexors. The iliopsoas group is also used when the lower back is lifted off the floor. This particular style of conducting ab exercises should be avoided at all costs.

The basic sit up is by far the best and safest way (when conducted properly) to train abdominals. There are a few variations and conditions which must be taken in to account. Bending the knees to 90 degrees decreases the length of the hip flexors and helps reduce the tension generated, thus reducing back pain and the threat of injury. Bending the knees also allows the abdominals to work over a greater distance before the hips start to rotate. Lifting the head at the start of the movement can help to overcome the resting inertia of at least part of the body. It also tenses the rectus abdomonis, which stabilises the pelvis and flattens the lower back against the floor. From this bent knee position the exercise can be made harder by changing the position of the hands and by introducing weights. By moving the hands away from the centre of the body, e.g. above the head, a greater force is required from the abdominals.

The correct breathing technique is also very important when conducting abdominal exercises. By breathing out on contraction (the upward phase) the area behind the ab muscles is emptied. This allows the muscles to contract flatter and tighter. Breathing in slowly on the return eccentric phase (downwards) slows the whole movement down. This allows the muscles to contract for a longer period, reducing the amount of momentum involved in the exercise. It makes the exercise more difficult to achieve, but works the abdominal muscles significantly harder.

Many people are unable to work their abdominals due to excessive pain experienced in their neck. This is often caused by the person forcing their head forward at the start of the movement to overcome the initial levels of inertia. A safe method for controlling this unwanted movement is to focus on a spot on the ceiling. This will assist in keeping the chin high, relaxing the neck muscles. Try cupping your hands around the base of your skull placing your thumbs on the vertebrae that protrudes the most at the back of your neck, this is your C5 vertebrae and can be a focus for your thumbs and hands. An alternative is to place both your hands on opposite shoulder blades so the forearms create a cushion for the head to rest on. Push the head in to the hands or forearms so not to strain the neck muscles, in this way the head also acts as a weight thus working the abdominal muscles harder.

For those of us, and there are many, who suffer from back problems of one kind or other doing almost any variation of sit up exercise is a definitive no-no. But fret not as there are other gentler alternatives than can help you tone up that tum without doing serious damage to your spinal column. It is one of life’s strange ironies is that a more muscular the stomach the more supported the lower back is and the less subseptable to injury it is.

Now you understand the benefits of strong looking abdominals it is important you train them in a safe and effective way.

So to the exercises themselves then. There have been reports of up to 52 different exercises designed to work the Abdominals. E.g. Roman Chair sit-ups, one leg reaches, straight bends, lateral crunches etc. Then there are 100s of variations of these exercises to increase intensity.

Muscles quickly adapt to the stresses placed upon them.  To continually challenge this muscle group it is necessary to

a) Execute abdominal exercises correctly by utilising the proper breathing techniques and accurate start and finishing positons.

b) Always think which joints are moving and which muscles are causing these movements.

c) Vary the movements (Lateral flexion, rotation and flexion) using variations of the sit up method, e.g. move the ribs towards the opposite hips (often called elbow to knee technique).

d) Maintain a sensible diet and include aerobic / resistance training to reduce body fat to ultimately reduce abdominal fat. This last point is particularly relevant as it is no good having a great strong set of abdominals but a layer of fat on top preventing everyone from seeing them. Nutrition is key to reduce your body fat!

If you would like to know more about training your abds, or you would like to know more about how Personal Training can help you get a six pack please contact Mark on 07771 985015 or check out www.nltraining.co.uk

Non-Exercise Activity Thermogensis (NEAT)

Most people have tried some sort of diet in January to help lose the christmas weight, you may have cut out alcohol, reduced calories significantly, or fasted for days!! But what effect has it had on your body long term??

When people start to diet they reduce the calorie intake often too much to give long term benefits. This often leads to a decrease in Lean Body Mass and therefore a reduction in metabolism. It is now thought that this decrease in metabolism comes from adaptive thermogenesis. This is a bit like turning the lights down in your house -  The lights are still on but they are using less energy! – You still function but you are burning fewer and fewer calories doing the normal day to day activities.

A person will typically burn energy through the following ways -
Basal Metabolic Rate (BMR) – 60-75%
Physical Activity – 17-32%
Thermal effect from eating food – 8%

BMR is the amount of energy you will burn from the bodys normal function at rest. Within the BMR is NEAT, Non-Exercise Activity Thermogenesis. This is the body shaking, twitching, muscle re-building etc that often goes unnoticed but is constant throughout your normal day. As people lose weight their metabolism decreases often through a decrease in NEAT. The body feels it is starving so becomes more efficient, spending less energy in its daily function! The problem comes as the body over compensates to the point where up to 500calories a day are removed from your BMR!!!  As the body becomes more and more efficient it focuses on burning a higher percentage of fat but a lot less calories overall. Therefore as soon as you return to normal eating habits after a diet your body no longer requires the calories as before and any excess calories are stored as fat in preperation for the next food shortage and the next efficiency drive on the bodies resources. NEAT does not return to normal just because you start eating properly again, infact it will stay reduced forever unless it is fired back up!! Repeated dieting has been seen to reduce peoples BMR by up to 80%, when this happens it is extremely difficult to return to normal and people tend to just get bigger!

The solution is not to crash diet, do things in control and ideally under supervision. Increasing your metabolism with the right type of exercise is essential. If you feel your metabolism has already been effected through previous diets you will have to undertake structured, supervised exercise to re-start (or fire up) your metabolism again!! Increasing your protein intake will also help but it is the structured exercise as NEAT decreases in your body that will help keep the weight off and the metabolism high! There has been a lot of press in the last few weeks with High Intensity Training (HIT!), New Life Training have been using a form of this training for the last 3 years in order to boost peoples metabolism and it works, just look at our testimonials for proof! New Life Training use High Intensity Interval Training (HIIT) as a variation to the HIT seen on TV and in the press this month.  This form of exercise has been proven to regenerate your metabolism through increasing NEAT. Our classes all focus on HIIT, so you may look to attend a Bootcamp, Box Circuits or a P.H.I.I.T. class or undertake Personal Training to help this process. Give Mark a call to discuss where your metabolism may be and what solutions there may be for you, 07771 985015.

If you think your metabolism could do with a boost or you would like to lose weight under a safe supervised environment then New Life Training is able to help. We will assess your BMR, Body Fat %, weight and muscle % every 6-10 weeks as a personal training client. Why not find out how we can help you, Call 07771 985015 now to book a free consultation.

Joining a Health Club in the New Year

Did you know that roughly one million people join their local gym in the New Year?

And while it is great that they recognise the need to stay in shape, the harsh reality is that within 6 weeks 70% of them will have stopped going.

Many people seem to think that their gym membership will miraculously help them to lose weight or improve their fitness, but when it actually comes to putting in the effort, all they are doing is spending around £50 a month on something they never use. Worse still “The international Health and Fitness association (IDEA) released a statistic that found that 75% of people that do exercise are not achieving the results they want. But of the 25% who are getting the results they want, 90% of them are working with a personal trainer.”

When you consider how soulless most modern gyms are, these statistics are hardly surprising. Thankfully, you do not need a gym to stay slim, gorgeous and healthy.

Here is our list of ways to get fit without blowing cash on an unused gym pass.

The New Year fitness trap that snares most people is the misconception that a gym membership is the answer to all their prayers. Have a good think about why you feel you need to join a gym in the first place, and chances are you will realise that it is your overall lifestyle that needs to change.

Are you overweight because you over indulged too much on alcohol and do not pay attention to the level of fat in your diet over Christmas? The average person will put on 8lbs of FAT (not weight) over Christmas, are you Mr or Mrs Average? or are you worse? Do you drive everywhere when you could easily walk or take the bus? These small steps soon add up to a big improvement to your fitness.

‘It’s too cold to train outside; I think I’ll join the gym.’ We have all been there, but after three weeks of staring at the same spot on the wall while you pound the treadmill, you will soon find yourself longing for the great outdoors.

Exercise is supposed to be fun, so why do so many gym-goers sport that ‘anywhere but here’ look? Instead of wasting money on a redundant gym membership, make the most of your local park and enjoy breathing in fresh air while you work out, rather than other people’s sweat.

Why put yourself through hell in the gym when you can walk your way to fitness? Walking may not feel like the most intense exercise in the world, but just one hour of brisk walking can relieve you of an impressive 400 calories (compared to around 600-700 running).

A pound of fat is equal to 3500 calories, so build an hour of walking into your daily routine and it won’t be long before you notice your waistline going in the right direction.

For some people it is the solitude of going to the gym rather than the monotony that is the chief reason they stop going. But it does not have to be this way.

Only when you start training with other people do you realise what you have been missing; the sessions seem to go faster and there is always someone there to help motivate, encourage and keep you smiling.

It will still cost you, but we guarantee that your money will be much better spent and you stand a greater chance of finely tuning your fitness if you sign up for boot camp sessions rather than enrolling at your local gym.

Personal trainers across the country have realised that, because of the recession, they have to offer their customers an affordable alternative to one-on-one sessions. As a result there are suddenly boot camps everywhere. You’ll be forced to get down and dirty, but you will GET FIT! LOSE WEIGHT! HAVE FUN!! Check out www.nltraining.co.uk/bootcamp for more information on our BOOTCAMPS!

It may sound ridiculous, but if joining a gym is the equivalent of pouring your money down a very large drain, then investing in a humble skipping rope has to be one of the most effective ways to get in shape – for your fitness and your bank balance.

Skipping is a high intensity exercise (there is a reason why lean boxers and followers of martial arts make it such an integral part of their training) and will provide you with top-to-toe fat burning. It’s particularly good at shaping your legs, abdominals, arms and shoulders, but your entire body will feel the benefit. Plus you do not have to stray from your home to do it – just start doing a few minutes three or four times a week and, when you are good enough, step it up to 30 minutes, which will help you burn through around 250 calories.

What could be better than a fitness regime that does not even involve leaving your house? As long as you have the right strategy, getting fit at home is much easier than you think. As with any exercise programme, you need to know what you are doing otherwise you might not see the desired results and could end up doing yourself a mischief.

We now have 4 highly qualified personal trainers at New Life Training who will be happy to design a programme for you or train you a few times to ensure what you are doing is safe, effective and fun! Running on the spot, skipping, press ups, squats – the exercises are the same, you just don’t have to put up with overcrowding in the showers when you are done.

Gym memberships can cost as much as £800 a year – that is a lot of money for negligible results. With Personal Training you are guaranteed results as they look after all areas that affect your weight; nutrition, metabolism, exercise and calorie burning as well as the psychological elements involved in this process. As stated before; of those people achieving their goals through exercising 90% are using a Personal Trainer now that has to be a good investment! You can find out what a Personal Trainer can do for you through a free 45 minutes consultation by registering your interest at www.nltraining.co.uk/contact.

There are cheaper alternatives though. Why shell out when all you need to get in shape is a pair of trainers and some running gear? Start the New Year by joining the NLT Running Club, you could drop a massive hint and encourage your partner to buy you some new trainers for Christmas!

After just a few sessions you will soon begin to feel yourself getting fitter and will enjoy the mental health benefits. Research has shown that running can help fight depression and snooker player Ronnie O’Sullivan credits it with turning his life around.

Who knows, your first marathon could be just around the corner. check out www.nltraining.co.uk/running-club  for more details.

Losing Weight After Christmas

Losing Weight after Christmas

The average person puts on 8lbs of FAT over the Christmas festivities! A combination of decreased metabolism and excessive food and alcohol intake leads to a calorie imbalance well above the norm. To make this more visual 8lbs of fat is the equivalent to 15 packs of lard (see picture) sitting on your body!!

Most people start the New Year with a resolution, with the most popular being a diet. However, 8lbs of Fat is 28,000 calories!! To rectify this imbalance through diet alone will take a long time!! In fact, fasting and extreme calorific restriction will actually cause substantial losses in water and lean tissue, so often the weight loss associated with these diets is not even the fat that was put on! The reduction in lean body mass and water will also decrease your metabolism and can also lead to low moods! In contrast, exercise induced negative calorie balance results in weight losses that consist primarily of fat tissue. There is substantial evidence indicating that the optimal approach to weight loss combines a mild calorific restriction with regular exercise. Recommendations include:

1)       Calorie intake not lower than 1200cals per day

2)      A negative calorie balance not to exceed 500-1000cals per day resulting in a gradual weight loss without metabolic derangement

3)      An exercise program that provides a daily calorific expenditure of 300+ calories

4)      A Regime in which the new eating and physical habits can be continued for life in order to maintain the achieved lower body weight.

In addition, exercise will also provide natural opiates, as endorphins are released to make you feel good and improve moods and energy levels. The evidence is overwhelming, don’t diet!! – exercise instead!!

At New Life Training we helped over 30 clients lose weight in January last year!! We are aiming to double that this year with the addition of new, highly qualified trainers and a weight loss nutritional programme that will aid you all the way. If you are one of the average people who have put on 8lbs of Fat be aware that you are not alone, but do something about it now – Book for a Personal Trainer to come and speak with you and see how we can help! Do it now!!

www.nltraining.co.uk/contact