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

Running Club News 20/5/13

A great run this evening in quite humid conditions saw most of the runners improve on last weeks times. From the start it was clear Jack was on a mission to beat his time and he did so with flying colours as he completed the route 4 minutes quicker than last week in an amazing average of just 6m 52s average per mile, just outside his Personal Best. Alistair had new trainers this evening and they clearly worked as he also took 4 minutes off last weeks time with a fantastic average of just 8m 50s.

The ladies also put in good times and, although they felt it was a struggle this evening, it was Ali’s fastest ever average since she started with the club. No wonder she felt it was tougher than normal!! A brilliant 10m 10s per mile across the 4.15m circuit was awesome

Well done also to Paul, Nick and Sandy. All three put in exceptional times on the relatively flat course and are sure to improve on their records next week!

Same routes next week for the final time.

Running Club News 13/5

There was a bit of a Marwell hangover this evening, for some of us more literally than metaphorically!

Most of the runners completed the 10k yesterday and felt a little stiff as they set off on tonight’s route. You can check out the results of the Marwell 10k at http://nltraining.co.uk/marwell-2013-results/. The route for tonight was as flat as Warsash allows and the 4.15miles was about right for most just to loosen up from yesterday! Nick and Jack were there with fresh legs though as they didn’t run yesterday and they set the pace for the rest! Jack was out in front and was taking it “easy!” as he completed the route averaging just 7m 49s per mile. Jacks pace setting dragged Mark and Pete through and although the boys found it a struggle of a run they averaged a respectable 8m 19s per mile. Nick was setting the pace for Sandy, Alistair and the ladies. Nick finished an average of 8m 46s with Sandy not far behind with under 9mins per mile. Alistair was a little further back finishing the 4.15mile route in 40mins. Kate and Ali finished their run with their quickest average since March even after yesterdays 10k so expect some PBs next week as we do the routes again.

Marwell 2013 Results

Well done to all the New Life Training Runners from Warsash who trained hard and competed in this years Marwell 10k.

The weather was perfect for running – slightly overcast with a cooling breeze. The course was tougher then those who ran last year remembered and it still defies any logic as 6k is uphill with only 1k level and 3k down!!! Still, the Marwell 10k is the most enjoyable 10k road race of the calender year that NLT enter and thanks go to the organisers, marshalls and locals who cheered and encouraged throughout the run.

New Life Training had a great representation this year! With 11 runners in the main event and 5 runners in the Fun Run. The kids were awesome with Millie, Jessica, Justin, Robin and Thomas all running the 1.5k route in very quick time. Jessica averaged just 8mins per mile, which really wasn’t the preparation her Dad expected before the main event as he ran with her. Well done to all the children though and especially to young Charlotte, too young to enter but the best supporter there!

The main event starts with an uphill run through the Zoo, followed by an uphill run out of the Zoo, closely followed by an uphill run to the village!! A tough start, but pleasingly none of the NLT runners stopped as they all completed the course safely and in great times.

For Mark, Pete, Sandy and Alistair this was the 2nd consecutive year of running this course. Though I am not sure what advantage that has when you know whats coming!! Well done though to Alistair and Pete who beat they’re previous years times in great fashion!! Mark had a shoelace issue half way round and used that as the excuse to miss his course PB by 28seconds. Sandy had a great run, just 54 seconds slower than last year with a lot less preparation.

The ladies were well represented this year and fantastic runs from Juliette and Kate on their first Marwell run saw them complete the course in just over the hour. Kate finished just 48th in her category not bad for her first ever competitive run. Kate even ran with the added pressure of knowing she had raised over £200 for Marwell Zoo in sponsorship if she finished the course, which she did in style!! She was accompanied round with Ali who had a magnificent run averaging just over 10mins 30secs per mile, well done!!

Also running today was father and Son, Nick and Henry. Nick flew round the course in an average of 7m 41s per mile finishing just 159th and 37th in his category. His son however, finished an amazing third in his category!! Brilliant Henry, well done!!!

Juliette brought along Andy and Martin who ran on behalf of NLT and both had superb runs with both finishing well under the hour with Andy averaging less than 9mins per mile for the run! Well done gents!! I hope you will run for NLT again soon.

If you would like to learn more about New Life Training Running Club, please visit the website – http://nltraining.co.uk/running-club/

Our next 10k run is likely to be either the DDay 10k – June 9th or Victory 10k – September 15th, you can enrol for both of these at www.athleticevents.co.uk

Please let me know if you enroll on either or both so I can make arrangements.

Mark

Itinery for Marwell 10k

Marwell 10k 2013

For those New Life Training Runners who are attending this weekends Marwell 10k please find details below on travel arrangements

Attendees:-
Mark , Juliette, Sandy, Bruce, Pete, Kate, Ali, Alistair, Nick
Plus kids –
Jessica, Justin, et al.

Itinery:-
8.00am Meet at the Silver Fern Car Park, Warsash. We will squeeze in to the minimum amount of cars possible
8.15am Leave Silver Fern
8.45am Arrive at Marwell Zoo to collect Chips and Numbers
9.00am Zoo opens and we can go in
10.00am FUN RUN STARTS
10.30am MARWELL 10K STARTS
12.30pm Prize awards
1.00pm Return to Silver Fern for Sunday Lunch and celebratory drinks!

Please let me know by return if you are having lunch at the Fern afterwards as I will need to pre-book to avoid long delays
Please also let me know if you are going direct so we are not waiting for you
Finally, I would like to take some photos before and after the runs, so please can we gather together before and after for a team pic!!
Good luck everyone, please give me a call if you have any questions. Mark, 07771 985015
More information can be found at -

http://www.marwell.org.uk/downloads/MW10KBrochure2013.pdf

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.

Running Club News 6/5/13

The final run before the Marwell 10k this evening and glorious sunshine greeted the dedicated few who sacrificed their BBQs for a bit of last minute training. It was very warm in the sun today which did slow people down somewhat, but it was still a very enjoyable run.

Returning to the running club this evening was Jacqui, with her first run with the club since last July. She has entered the Great South Run, as many have now, and wisely is starting her training now, as many have not done! Jacqui managed 2.3miles on her first run with the club last time round, tonight she completed a fantastic 3.25m….already a mile ahead of schedule Jacqui, well done!!

Sandy and Pete represented the boys this evening and they put in a good run completing the 5.7m route in under the hour, great preparation for Sundays run. Ali and Kate were representing the girls, and just missed out on the hour and an improvement on last week, the excuse was that the guys had slowed them down at the beginning too much. I’m not going to argue with them!!!

Good luck to everyone running the Marwell 10k this Sunday. I will send out an e-mail with the logistics etc tomorrow to all those who are running. Next weeks running club involves no steep hills…i promise!!!

Running Club News 29/4/13

A selection of new routes this evening for the Warsash Running Club. There was a choice of a short beginners run, 4.3miles or a 5.7m route to prepare for Marwell, which is now just 2 weeks away. The 9 participants this evening all opted for the 5.7m challenge which contained hills, off road gravel and a lot of flies!!

There were some awesome performances this evening. We had a guest appearance from Nick C, who ran with the running club for the first time in ages and achieved his personal best speed average of 7m 55s beating his previous running club PB of 8m 16s. His pace was too much for most of the chasing pack at this distance and he finished nearly 5mins ahead of anyone else. Second was Pete, who put in a gritty performance in preparation for Marwell! Alistair has now enrolled for Marwell and was inspired this evening finishing the route in less than an hour. Also beating the hour by just 5 seconds was Kate and Ali. A brilliant performance as they ran the furthest ever non-stop in an excellent time!! And even surprised themselves with the sprint finish. Perfect preparation for the forthcoming 10k race. Bruce and Charles also had great runs this evening, Bruce had a fast pace of around 9m30s per mile while Charles had a strong second half to complete the run in just 56m29s!!

Same run next week for those doing the Marwell 10k, there is also a short route for any beginners interested. If you would like to come along and try a run, text or call Mark on 07771 985015.

Running Club News 22/4/13

A good turn out this evening at the Warsash Running Club with only 3 training sessions left before the Marwell 10k event. It was good to see some old faces back as Nick returned from illness to complete his first run in several months and did a fast time on the shorter route to let himself back in gently.

Pete was back from his cruise and carried an extra 14lbs with him round the route, but he has not lost any of his fitness as he flew round in an average 9m 13s per mile. Aided by Mike it was an impressive run on his first session back. Alistair was also back this evening and he put in a great run taking 5m 14s off his last time on this course as he begins his preparation for the Great South Run.

Out front Kyle and Jack fought a good run together with only a sprint finish separating the two younguns! Both boys were just outside last weeks course record but were both extremely quick again.

Most impressive this evening were the ladies, Ali and Kate. Kate was back from 3 weeks rest after an injury and she completed the 5.3m route non-stop – The furthest distance she has ever run and in a very impressive time. Ali was 1m 15s faster than her previous best on this route and Kate had her fastest average speed since 4th March! Most importantly both girls felt they could have kept going and are now well prepared for the Marwell 10k coming up soon. A big thank you to Charles who ran with them and kept them motivated throughout.

Well done guys! New routes next week.

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