Sports
o i d r a C e v i t c u r t s n Co By Jonny Parr Photography by Jessie Palanca
Last month we zoomed in on the importance and benefits of resistance training. Now, in this second installment of building a fitness program, the pros at Absolute Fitness introduce a second component you need to consider – cardio and conditioning! What Is It? Before we delve into some specific routines, let’s identify and break down some essential fitness jargon. • Cardio: This refers to any activity that challenges and improves the cardiovascular system (heart and lungs). The term is commonly associated with long, continuous steady state exercise that utilizes the aerobic energy system (with oxygen). ‘Cardio’ examples include those found on cardio equipment (i.e. cycling on an exercise bike), and others such as swimming, boxing, and outdoor
running. Put simply, cardio refers to being able to get your heart pumping, that’s it. Although cardio can elicit a training response, it’s very minor in terms of what most people are looking for such as fat loss and building lean muscle (tone). A far better alternative is known as conditioning. • Conditioning: At this time, it’s worth noting that many people make the mistake of thinking cardio is the same as conditioning. This is untrue. Generally, both target the cardiovascular system, however conditioning can improve all the energy systems of the body - aerobic,
anaerobic, ATP-CP, refine your work capacity, and generally improve your fitness performance in all manners. Common conditioning activities include interval running, bodyweight circuits, weight-based circuits, and many sports (football/squash). Put simply, improved conditioning will allow you to work harder, work longer, recover quicker, burn fat easier, and perform any task a lot easier. It is for these reasons, that Absolute Fitness by far prefers conditioning as opposed to cardio. • Work Capacity: The late and renowned sports scientist Mel Siff describes work capacity as “the general ability of the body as a machine to produce different intensity and duration using the appropriate energy systems of the body.” Therefore, improved work capacity can refer to your ability to lift more weight, complete more reps, build/maintain muscle (lean and bulk), run
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Conditioning Routine #1 (No Equipment) You can perform this routine essentially anywhere as it requires little space and no equipment. Your bodyweight will serve as resistance. 1. Push-ups x 10 2. Reverse lunges x 20 (10 per leg before switching to other side) 3. Sit-ups x 15 4. Hamstring walks x 10 5. Mountain climbers x 30
Conditioning Routine #2 (Equipment) For this routine you’ll need two pieces of equipment, a TRX (www.trxtraining.com) and a medicine ball. 1. Medicine ball slams x 20 2. Front lunges x 20 (10 per leg before switching to other side) – Hold a light medicine ball against your chest or above your head for more difficulty. 3. TRX rows x 10 4. TRX hamstring curls x 10 5. TRX sprints x 20 Both routines are not for the faint-hearted and can prove very challenging. In order to regress, simply reduce the number of reps per exercise or reduce the total work time (10 minutes instead of 15 minutes). If you’re super-fit, you can progress the routine by adding reps or increasing the total work time (20 minutes instead of 15 minutes). Whatever you decide, be sure to record the number of rounds you complete and aim to better that score the next time you attempt the routine (progression).
Absolute Fitness trainer Coral Riley works out with a medicine ball in FIT at the W Doha
for longer, run faster, and recover quicker. Much like resistance training, improved work capacity can also serve as a foundation to every other fitness quality, which in turn will help your body run more efficiently meaning better overall health. So what does this all mean? As with strength training, conditioning will be vital if you are
to reach your fitness and health-related goals. Better conditioning equals better results. With this being said, here are two conditioning routines to get you started. For both, you will perform all five exercises for the prescribed number of reps, with no rest, or as little as possible. That’s one round. Complete as many rounds as you can in 12-15 minutes.
Finally, if you’re unsure about any of the exercises listed or are looking for more information, please don’t hesitate to email info@absolutefitness.me and we’ll answer your questions promptly. Most importantly, give the routines a try, give us your feedback, and look forward to a fitter and brighter future! n
Jonny Parr is the founder of Absolute Fitness in Qatar (www.absolutefitnessqatar.com). If you’re interested in individual or group personal training call 3385-2696 or email info@absolutefitness.me.
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