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ULTRA-FIT MAGAZINE
WARNING THIS MAGAZINE CAN MAKE YOU FIT* Win a £699 Vision Fitness Exercise Bike p77 Vol.19 No.2 £3.99
PILATES SUPER BODY SHAPER
PILATES 30 minute Super body Shaper SLOWGROWING MUSCLES?
*And they should know...
Gladiators Jenny Pacey (Enigma) and Wayne Gordon (Doom) p56
FIT4RUGBY
with Sale & Scotland's Jason White
VOLUME NINETEEN NUMBER TWO
Try this powerful Six week plan p78
TRIATHLON Best winter training camps
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TESTED:
Heart rate monitors Running shoes www.ultra-fitmagazine.com ISSN 0957-0624 0 2
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POWER EATING
Picking the best Antioxidant foods
REVEALED
Dangers of fad diets
19-2 p22 Womens Fitness:Layout 1 02/02/2009 13:19 Page 22
WOMEN’S FITNESS
Pilates Super Body Shaper
By Caroline Sandry Photos shot on location at Sha Wellness Clinic, Spain. www.shawellnessclinic.com
Joseph Pilates said “in ten sessions you will feel the difference, in twenty you will see the difference and in thirty you’ll have a whole new body” Well I can’t guarantee that, but I can guarantee this – Pilates is a fantastic way to shape up!
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ilates matwork is something that can be done at home, at the gym or away from home if you travel for work. All that is required is a mat to protect your spine and enough space to lie down and wave your arms and legs around!
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what your body is actually doing Breathing – deep thoracic (rib) breathing Centering – initiating movements from the ‘powerhouse’ or centre Flowing movements – movements should be graceful and fluid Control – each movement is performed in a slow controlled manner Precision – each movement has a purpose
Back to basics The principles of Pilates are: ■ Concentration – Key to connecting mind and body ■ Relaxation – working without undue tension ■ Coordination – being aware of
Pilates is great for creating a long, lean silhouette – like a ballerina and can give amazing strength as well as a lean physique. It uses a very important and often neglected part of our anatomy: the deep musculature of the pelvis and torso:
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WOMEN’S FITNESS the pelvic floor (PF) and the transversus abdominus (TF) which work in harmony with each other to support the spine and internal organs. The ‘powerhouse’ includes these muscles, plus the musculature of the hips, buttocks, abdominals and lower back. When we were young, we were often taught to ‘suck in’ our belly, and most people would breathe in to so-called hold their stomach in. But – this is wrong practice; inhaling naturally expands the chest and stomach whereas exhaling naturally flattens the stomach. Try putting your hand over your navel and then blowing out hard. You should feel the abdomen contract and draw inwards this is the TA working – similar to an invisible girdle. With this in mind, try to exhale on the exertion part of each (and any other) exercise whilst drawing your abdomen in- navel to spine. You could imagine a weight pressing down on your
THE EXERCISES The exercises selected are all intermediate and not for complete beginners, or for those who may have an issue with their back or neck. Run through the movements slowly a few times taking care to apply the principles of Pilates, and then once you are familiar with the exercises, try to move swiftly from one to the other in a flowing sequence which you can repeat twice.
Warm up ■ ■ ■ ■ ■
Standing tall, feet and knees hip width apart, slowly circle your shoulders back x 5 Inhale and lift your shoulders up to your ears, exhale and release them down x 5 Keeping your chin parallel to the floor, turn your head 3 times each way Raise up onto your toes, and bend one knee then the other ‘marching’ on the spot for one minute Standing tall, inhale to prepare, and then exhale to slowly roll down one vertebra at a time until your hands are down by your toes, or shins according to flexibility. Inhale to stay, and exhale to slowly curl back upright, using your abdominal muscles to rebuild the spine. Repeat x 3
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Pilates uses a very important and often neglected part of our anatomy: the deep musculature of the pelvis and torso: the pelvic floor (PF) and the transversus abdominus (TF) stomach or an internal cable inside drawing your belly button down towards the floor. Because the abdominals are engaged in this way, breathing changes in Pilates to lateral thoracic breathing or sideways rib breathing. In simple terms – because your abdomen is drawn in, you need to use another space for the breath, so the aim is to fill the sides and back of the ribs. Try this; lie on the floor with your knees bent, and place a heavy book on your abdomen. Gently draw your belly button down as you exhale, and then try to stay flat in the abdominals keeping the book still as you inhale and exhale into the sides and back of the rib cage. I mentioned before that the PF works with the TA: your PF muscles are deep internal muscles which support your internal organs such as the bladder. You have front and back PF muscles, and we need to locate the front group - try to draw your internal muscles upwards as if lifting something up inside. (Try not to squeeze your bottom as you do this.) As you practice Pilates, try to get used to drawing PF upwards and TA inwards simultaneously in a relaxed manner.
Single leg stretch 1 ■ Lie on your back knees bent and hip width apart, feet flat on the floor ■ Exhale and engage TA & PF as you lift one leg at a time until your knees are above your hip and bent to 90 degrees ■ Place fingertips behind your ears, and flex head and shoulders forwards ■ Exhale to straighten and lower one leg away from you, inhale to return. ■ Keep head and shoulders lifted and abdominals flat ■ Repeat 10 on each leg and then move onto -
Single leg stretch 2 Repeat as before, but this time with arms held out to your sides about one foot from the floor, palms facing forwards. To increase the challenge hold toning balls in each hand.
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Training tips – The challenge is to keep neutral spine and flat abdominals throughout so pay attention to your spine and ensure it stays still as you move your leg away from your body.
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WEIGHT WATCH
Diets to d
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WEIGHT WATCH
die for
Why is it that we all think that change must be difficult? Why do the diets that most people view as so successful in the short term have to be so drastic? The Atkins diet, the grape diet, the raw food diet, the cabbage soup diet . It really doesn’t sound very appealing, you know you’re going to hate every minute of it and not be able to sustain it for any tangible length of time, but I guess no pain no gain is the answer to our dieting success - right? By Pete Cohen & Susan Cass
aybe this is why dieting is never seen as a serious matter. How many friends have told you of their ‘new diet’ with such enthusiasm, seeking encouragement and understanding, to be mocked and laughed at – slimming is seen such a trivial and in some ways a jovial topic
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The Alarming Facts of dieting For the first time, the number of people starving across the world is almost equal to the number who are classed as obese – highlighting the fact that food can be just as much of a problem when there’s not enough as there is when there’s too much. If you don’t get enough you’ll die but in turn if you eat too much you’ll die just at a slower rate. Not so trivial after all I guess. It’s estimated that 85% of Americans have dieted. With hundreds of thousands of men and women undergoing cosmetic surgery, stomach stapling and liposuction
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NUTRITION
Antioxidants, salt, water and alcohol
Regular exercise taxes every cell and every system in your body: your muscles, joints, ligaments, tendons, respiratory, circulatory and immune systems all have to work harder when you exercise. Eating a healthy diet can help minimize the damage caused by exercise and help your body rebuild itself even stronger. Anita Bean explains some of the key choices you need to make in your daily eating plan to meet the tough demands of your training‌ 38
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NUTRITION
✱ Phytonutrients What are they? Phytonutrients are plant compounds that have particular health benefits. They include plant pigments, found in coloured fruit and vegetables, and plant hormones, found in grains, beans, lentils, soya products and herbs. Many phytonutrients work as antioxidants while others influence enzymes (such as those that block cancer agents). They also: ■ Fight cancer ■ Reduce inflammation ■ Combat free radicals ■ Lower cholesterol ■ Reduce heart disease risk ■ Boost immunity ■ Balance gut bacteria ■ Fight harmful bacteria and viruses
WHAT ARE FREE RADICALS? Free radicals are destructive elements, which are produced continually as a normal part of cell processes. In small numbers they are not a problem. Additional free radicals can be generated by pollution, UV sunlight, cigarette smoke, stress and intense exercise. Left unchecked, they can fur up the arteries and increase the risk of thrombosis, heart disease and cancer. Free radicals are also believed to be partially responsible for postexercise muscle soreness. The good news is that antioxidants can neutralise them. An antioxidant-rich diet may help protect against these conditions and promote faster recovery after exercise.
response to regular exercise, but additional antioxidants from food, or supplements, will help strengthen your defences.
✱ Salt Why do you need it? Salt is made of sodium and chloride molecules. It is needed for regulating the balance and movement of fluid between cells. Sodium helps cells to absorb nutrients from the blood and also muscles to contract.
Is too much salt harmful? While a certain amount of salt is essential, too much can be damaging. Excess sodium can cause raised blood pressure, which triples the risk of heart disease and stroke.
Best sources? There are hundreds of types of phytonutrients. To make sure you get enough of them eat at least five daily portions of fruits and vegetables, ensuring you include a good range of different colours. Each colour relates to different phytonutrients in the food, every one having individual health benefits. The more intense the colour, the more phytonutrients you’ll be getting. Orange, yellow and red foods (carrots, apricots and mangoes) get their colour from betacarotene and other carotenoids, while tomatoes and watermelon are rich in lycopene, a type of carotenoid. Carotenoids are powerful antioxidants and help maintain youthful looks. Green foods (broccoli, cabbage, spinach) are rich in magnesium, iron and chlorophyll – a terrific antioxidant. Red/purple foods (plums, cherries, red grapes, blackberries, strawberries) get their colour from anthocyanins, which are even more powerful at fighting harmful free radicals than vitamin C. White foods (apples, pears, cauliflower) contain flavanols, which protect against heart disease and cancer.
✱ Antioxidants What are they? Antioxidant nutrients include various vitamins such as beta-carotene, vitamin C and vitamin E; minerals such as selenium; and phytonutrients. They are found mostly in fruit and vegetables, seed oils, nuts, whole grains, beans and lentils.
What do they do? Intense exercise raises levels of harmful free radicals. The body generally produces higher levels of antioxidant enzymes in
THE ANTIOXIDANT POWER OF FRUIT AND VEGETABLES Researchers at Tuft’s University in Boston, United States, tested various fruits and vegetables for their ability to combat harmful free radicals. They ‘scored’ each antioxidant with ORAC (Oxygen Radical Absorbance Capacity). All of the foods in the box below left will significantly raise the antioxidant levels in your blood – those at the top will have a greater effect than those at the bottom of the table.
Top-scoring antioxidant fruit and vegetables Fruit ORAC score Prunes* 5,770 Raisins* 2,830 Blueberries 2,400 Blackberries 2,036 Strawberries 1,540 Raspberries 1,220 Plums 949 Oranges 750 Red grapes 739 Cherries 670 Kiwi fruit 602 Pink grapefruit 483
Vegetable ORAC score Kale 1,770 Spinach 1,260 Brussels sprouts 980 Alfalfa sprouts 930 Broccoli 890 Beets 840 Red peppers 710 Onions 450 Corn 400 Aubergines 390
Notes: *The ORAC values of prunes and raisins appear higher because they contain very little water. Source: Human Nutrition Research Centre on Ageing, Tufts University, Boston, United States.
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FITNESS EXPRESS
Back
buster Instructional Photos: Ultra-Fit Images/Grant Pritchard www.grantpritchard.co.uk
After last issue’s Super Hero Chest workout we balance things out with a Lat Busting back session. ast issue’s Super Hero Chest workout came with a warning not to overdo it for the sake of not developing that horrible hunched over posture, muscle imbalances and possible injuries that excessive chest work can lead to. Guys in particular tend to fall into this trap but a good solid upper back session for every chest workout should balance things out. Alternatively, you can combine the two workouts by super-setting a back move and a chest move to give a tough but excellent chest/back session. Another reason for making sure you train the muscles of your upper/middle back is that so many parts of everyday life, such as driving and working on a computer, have us hunched over. Working our “pulling” muscles helps to counter this, bringing the shoulders back and improving posture. Finally, if you’re looking to add size/bulk to your physique then ignore the back at your peril. Well developed lats (the large “wing muscles”) in particular are essential to a thick and balanced look. Ok, they’re harder to check out in the mirror than your pecs but are essential to a good look.
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The Workout 1) Pull-ups XMax X3 sets (90 seconds recovery). One of the toughest exercises in the gym but also one of the best. For the first set have the hands super wide, for the second come in to a more orthodox grip and, for the final set, go for shoulder width.
10 minutes CV warm-up: Choose the rowing machine as it’ll get your back muscles firing the best. Do 5 minutes really easy and then, for the final five minutes, put a strong five stroke effort at the end of every minute.
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2) Bent Over Row X10 reps, X12 reps, X15 reps (90 seconds recovery). Start with your ten-rep max. For the second set drop 2-5kgs and go for 12 reps and then drop another 25kgs for 15 reps on the last set. 3) Single arm rows X10 reps, X12 reps, X15 reps. Work in the same manner as the bent over row by
dropping the weight as the reps go up through the three sets. One arm rests while the other works. 4) Seated cable row X10 reps, X12 reps, X15 reps (60 seconds recovery). Again dropping the weight through the sets. 5) Straight arm push downs X10 reps, X12 reps, X15 reps (60 seconds recovery). Again dropping the weight through the sets. 6) Rear Delt Flyes X15 reps X3 sets (60 seconds recovery). More of a postural exercise so don’t go too heavy on the weight and keep your form perfect.
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FITNESS EXPRESS
The Technique Pull-ups Using the designated overhand grip hang from the bar. Without developing momentum by swinging or using your legs drive your chest upwards towards the bar. Lower slowly to the point where your arms are almost completely extended (no “half-reps”, you’re only cheating yourself) and repeat. If you can’t manage five full reps there are a number of other options you can go for. To develop strength for pull-ups perform negative reps. Use a bench to get to the top position of the movement and lower as slowly as possible. Go for three sets of ten reps. Alternatively, use an assisted pull-up machine but only give yourself just enough assistance to manage 5-10 reps each set and it should be a struggle! Finally, if you really can’t face the idea of pull-ups go for the Lat Pull down instead.
Another reason for making sure you train the muscles of your upper/middle back is that so many parts of everyday life, such as driving and working on a computer, have us hunched over
Bent over row A great movement for the muscles of the upper back. Either using a barbell, bar of a Smith Machine or the low attachment on a cable, stand with feet shoulder width apart and grip the bar with an overhand grip. Keeping a strong and flat back, pull the bar towards your lower chest. Lower the bar back to the start position in a controlled manner and repeat.
Single arm row Grasp a dumbbell in one hand. Stand next to a flat bench, lean forward, and place the opposite hand on the bench. Place the knee on the side of the resting hand on the bench to support your back. At this point, your torso should be parallel with the ground. Lift the dumbbell up by first pulling your shoulder blade and flexing your elbow. Your elbow should be very close to your side. Lift until the dumbbell is level with your chest. Squeeze your shoulder blades together.
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COVER STORY
Mr & Mrs
Gladiator 56
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COVER STORY
The lycra clad gladiatorial gods and goddesses have returned. The airwaves are now beaming the second series of Gladiators - Sky’s version of ITV’s cult family entertainment show - into our homes. John Shepherd caught up with two of the new-breed of Glads, Enigma aka Jenny Pacey and Doom aka Wayne Gordon. Photography: Ultra-Fit Images/Grant Pritchard
who wears the trousers? Ultra-FIT
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GEAR TEST
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GEAR TEST
Heart Rate
Monitors It’s now possible to find a heart rate monitor to suit all exercisers and all budgets. We show you six of the best ranging from over £500 to under £40. n 1975 two keen cross country skiers were bemoaning the lack of a practical and accurate method for monitoring the heart rate of their ski teams during racing and training. By 1979 one of the skiers had set up pioneering company Polar, patented the first wireless monitor and in 1982 the first commercially available model came to market. At first, heart rate monitors were the preserve of elite athletes. However, as technology improved and more manufacturers entered the market, prices tumbled so that now this training technology is available to all. Putting on a chest strap is, for many people, as much part of their pre-training regime as lacing up their running shoes. Some exercisers simply find it interesting to see what their heart is doing while they train, some use calorie a counting feature and set a workout targets, some set strict training zones and rigidly adhere to them and others use their monitor to safely train within parameters set by their doctor. What unites all of these users is that their heart rate monitors add additional motivation, focus and quality to their training. Choosing the right monitor for you depends on a number of factors. First you need to decide what your budget is. It is possible to pick up a very basic monitor that will just show you what your current heart rate is for as little as £25. At the other end of the scale you can get a monitor that does almost everything bar the actual workout for you. It can have full GPS capability, allow you to download and analyse your workouts and recall months of training at the push of a button. For all of this technology though you could be looking at spending over £500. There are monitors at every price point
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between and once you’ve decided how much you want to spend you then need to decide what features are important to you. If you’re just curious about what your heart is doing while you are exercising and don’t want any recall facilities then any of the entry level monitors will be ideal. You might even want to consider one of the strapless models available. While these don’t allow continuous monitoring you can quickly find out your
monitor and find out how much time you spent training in the zone, above the zone and below the zone. For anyone training for endurance events such as running, cycling or triathlon this feature is crucial and a far more important training statistic than average heart rate. At this level you’ll also start to see calorie burn features that, although always an approximation, can be useful/interesting for people training for fat loss. Once a monitor has all of these features it pretty much ticks all of the boxes that the majority of recreational exercisers need and the good news is it is possible to get a monitor with training zone recall for under £40. Beyond this you are paying for advanced features such as multi zone/workout recall and programming, sports specific features such
There are monitors at every price point between and once you’ve decided how much you want to spend you then need to decide what features are important to you heart rate by touching the finger-plates. The big advantage of these are that you don’t have to wear a chest strap that some people find uncomfortable or simply don’t get on with. An important factor that all users need to consider is where you’ll be using the monitor. If exercising with other users, such as in a gym or as part of a running club, you need to make sure that your monitor is coded to prevent cross-talk and interference. The next level up of monitor will have a stopwatch and allow simple recall of your workout including maximum and average heart rates. This type of monitor is perfect for the gym user who is interested in an indication of how hard a workout was. However, be aware that if working in a particular heart rate zone is important to you then an average heart rate in that zone does not mean you have necessarily been working in it. At the next level, you can programme a target training zone, or zones, into the
as cadence/speed for cycling, GPS capability and the ability the download and analyse your workouts on your computer. Although many of these features are very useful and can provide a fascinating insight into your training, be honest with yourself about what you really need or you’ll end up with a complex and expensive piece of kit loaded with features that you’ll never use. When you’ve found a monitor that has the features you want and is in your budget have a good look at its appearance. If you’re going to be just using the monitor for exercise then this isn’t so much of an issue but, if you intend to wear the monitor as your regular watch, then you want to avoid anything that looks like a kid’s first watch, is the size of a dinner plate or could be used as a prop in Star Trek. To help you out we got Nik Cook to highlight six monitors for you to consider. See overleaf...
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GEAR TEST
Beat Pro WK045 www.wisemannklein.com
When I reviewed entry-level heart rate monitors in issue 17-7 I was fairly critical of the Beat Pro. Looking back I was probably being a bit of a “kit snob” and, while it didn’t fulfil my needs as a fairly serious endurance athlete, it’s simple no-fuss strapless design would be perfect for someone who just wanted to keep an eye on their heart rate in the gym or while jogging. My wife has been using the Beat Pro for the last year and absolutely loves it. Measurement simply involves touching the two electrodes and you’re heart rate will be shown in 5-7 seconds. It even has stopwatch/timer features and, if you sample your heart rate frequently enough, basic workout recall. At this price, such features equate to great value for money and it’s a pretty good looking piece of kit too. Best for: The recreational exerciser who wants a no-fuss way of knowing what their heart is up to.
£26.99
Bhip 12 www.bhi-partnership.co.uk
£37.99
When I first bought a heart rate monitor in the early 1990’s I paid more than this for a monitor that just showed current heart rate. Now, this price point represents where you can get a monitor that allows you to programme in a training zone and to recall post-workout how much time you spent in the zone. Although marketed under the name Bhip it is manufactured by Pulse Time ltd which is a Cardiosport company guaranteeing a quality product. As well as recalling your time in zone, maximum and average heart rate are also given as well as calorie expenditure. Although it’ll only save your last session, for this price the value is incredible. You are also able to programme a repeat timer making it excellent for interval style training. The unit is a reasonable size and, although you probably wouldn’t wear it on a night out, you wouldn’t be embarrassed to be seen in your club’s juice bar with it on. Best for: Budget conscious exerciser who still wants full workout feedback.
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SIX-WEEK WORKOUTS
12 week
Muscle Builder Part 1
By Nik Cook Instructional Photos: Ultra-Fit Images/Grant Pritchard www.grantpritchard.co.uk
In the first of two six week blocks we show you how to lay the foundations for some serious muscle bulk. ne of the most common reasons that guys go to the gym is to try and add a bit of bulk to their frame. Often though they’ll get sucked into the world of “Muscle Mags”, flit from one super pro’s guaranteed workout to the next and spend heaps of cash on expensive supplements. As with all forms of training the keys to successful muscle building are consistency and following a proven and effective plan.
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Not just for the guys Although a 12-week Muscle Builder programme will mostly be of interest to guys this is actually a really effective workout plan for girls as well. The vast majority of women lack the hormonal make-up to gain muscle bulk but have a number of health and aesthetic gains that can be achieved from such training. A focussed heavy resistance block can often almost miraculously strip away stubborn fat that hours of CV work have failed to shift. You’ll increase your metabolic rate by lifting heavy and therefore increase your future fat burning potential. Finally, you’ll build great bone density helping to protect you from osteoporosis in later life.
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Keep it simple As with all areas of Sports Science the optimal methodology for gaining muscle is constantly being researched, refined and updated. It is important to keep abreast of current research but you should, at the same time, be aware that a large proportion of research conducted is more applicable to advanced exercisers and competitive athletes rather than the typical guy who wants to put on a bit of bulk. From a
Be aware of genetic limitations Ability to build muscle mass is largely determined by our genes and resulting body type. A short, stocky guy will typically be able to gain muscle fairly easily. Tall lean guys (often the ones wanting to gain muscle) will always struggle and are often referred to as “Hard Gainers”. However, with good training and optimal nutrition any body type should be able to make noticeable improvements to their physique.
Train the whole body not just the “Hollywood Muscles” It is very common for men to concentrate all of their efforts on the upper body and
With good training and optimal nutrition any body type should be able to make noticeable improvements to their physique weight lifting perspective even someone who has been working out for a while will be starting this type of focused training from a fairly novice level and as such should achieve excellent results from a basic tried and tested routine. The complex routines and plateau busting techniques found in body building publications are aimed at guys who’ve been lifting for years and are rarely necessary for us gym mortals.
in particular the chest. The reasons for this are firstly that improvement is much more noticeable for the upper body, especially in the chest and arms which are easy to inspect in the mirror. Secondly, leg training is physically much more demanding and many guys shy away from it. It’s important not let this happen as there is nothing worse than the stacked up top but chicken legs look.
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SIX-WEEK WORKOUTS Keep cardiovascular training to a minimum
Be patient
If you’re trying to gain muscle mass then cardiovascular training, especially high intensity work, should be kept to an absolute minimum. Don’t worry about not getting any CV work though as big compound exercises such as squats and deadlifts are extremely demanding on the heart and lungs. As well as reducing aerobic exercise any form of activity outside of the workouts should be discouraged. The training will be extremely stressful for the body and it will need all of its energy to rest, recover and grow. Work hard during training and then work hard at being lazy.
Nutrition is vital Without sufficient fuel muscles will not grow. To gain muscle bulk you don’t need to go on a feeding frenzy. Don’t fall into this trap as you’ll simply end up gaining fat rather than muscle. An additional 350700 kcals per day above your normal requirement is all that is needed. This isn’t a huge amount and can easily be attained by an additional protein shake at breakfast and a post workout recovery drink. The latter is particularly important and a trusted brand containing a mix of carbs and protein should be used after every workout. It’s also important to avoid feeling hungry or blood sugar crashes as these can stall muscle growth, increase fat storage and lead to eating sugary/fatty foods. Avoid this by spreading your daily intake over 5-6 “meals” (Breakfast, midmorning snack, post-workout shake, lunch, mid afternoon snack and dinner for example) and having healthy snacks such as nuts and fruit always at hand to graze on. Protein intake will need to be higher than that of a sedentary individual but not excessive. 1.5-2.0 grams of protein per kilogram of body weight per day will suffice. Other supplements such as creatine should not be necessary for the large majority of people and don’t offer a shortcut to success.
Rome wasn’t built in a day and neither will your new body. A physiological change such as building muscle tissue is a major investment for your body and takes time. Just because you don’t think you’re seeing results after two, four or even six weeks don’t give up on the plan. You should see noticeable changes in your strength and physique by the end of the full 12 weeks but it’s still only a start. Training should be a constant cycle of consistent training blocks
Weeks 1-6 Base Resistance Training During this first training block we concentrate on building a base level of strength and lifting technique using the “Big Five” lifts. These five basic compound lifts work all the body’s major muscle groups and should form the basis of any weight training programme. An old school coach once said that all other lifts were “merely window dressing”. Training structure is very simple repeating the workout three times per week
You should see noticeable changes in your strength and physique by the end of the full 12 weeks but it’s still only a start with re-assessment and adjustment after each. For example you might get to the end of the 12 weeks and be pleased with your strength/mass gains but have noticed you’ve also gained a bit of fat. You could then spend a block upping your CV or doing more circuit style training to get rid of the fat. Once the fat was stripped off you could then assess whether you needed another bulking block, maintenance or if another area of your fitness needed work.
DOMS (Delayed Onset Muscle Soreness) A degree of muscle soreness is an inevitable and even desirable consequence of resistance training and will often occur in the 24-48 hour period following a workout. It indicates that the muscles have been stressed and the healing and recovery is part of the process by which muscles become stronger and grow. Hard leg sessions in particular seem to lead to muscle soreness if you’re not use to this type of training and should be to expected. However, over soreness or soreness that does not fade after 72 hours can be a sign of injury or overtraining and a suitably qualified health/fitness professional should be consulted.
allowing a days rest between sessions. Although this may seem a bit boring for six weeks of training, building this base is absolutely essential. I can also guarantee that the rapid strength gains you’ll achieve will keep you motivated. Maintaining progressive overload is vital to success and once you can complete the sets/reps for a given exercise it’s imperative to increase the load (5kg for upper body and 10kg for lower body) even if that means you fail for your next few sessions. Strict form is essential for all the exercises and, as you’re going to be lifting at or near the limits of your ability, having a training partner or spotter is important for safety. If you don’t think that three sessions per week will be enough for you it is acceptable to perform an additional low intensity CV session. Work for up to 60 minutes but ensure that the effort level is super easy conversational pace. If you find you aren’t making strength/mass gains and/or are feeling excessively tired or hungry stop doing this extra session.
The Workout 5-10 minutes warm-up: Cross-trainer is ideal
(Also perform a light warm-up set prior to each exercise. Load for this warm-up set should be 40-50% of 10 rep load and you should perform 10-15 repetitions) Exercise Bench Press Squat Lat Pull Down Dead Lift Shoulder Press Stretch
reps X10 X10 X10 X10 X10
sets X3 X3 X3 X3 X3
recovery (90-120 seconds (90-120 seconds (90-120 seconds (90-120 seconds (90-120 seconds
recovery recovery recovery recovery recovery
between between between between between
sets) sets) sets) sets) sets)
Warm-up Cross Trainer See overleaf for exercise technique Ultra-FIT
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TRIATHLON
warm weather
Photo: Átila Sbruzzi
training Photography: www.clublasanta.com
When the weather is truly terrible it can be hard to motivate yourself to train, so packing up your tri kit and heading to sunnier climes for a week to enjoy some focused swim-bike-run time can really give your training the boost it needs. You will be amazed at how sunshine, blue skies and being surrounded with likeminded people can really kickstart your 2009 campaign. Emma-Kate Lidbury gives you the lowdown on triathlon training camps…
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t is little wonder triathlon training camps are becoming increasingly popular. They provide a brilliant opportunity to spend some focused time on your swim, bike and run, far from the usual distractions which can plague your training. Pick the right one for you and the chances are you’ll meet plenty of similar people all eager to recharge their batteries and boost their training and motivation ahead of the 2009 race season.
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Do your homework Your time away will only be a success if you have a clear idea of what you want from the camp and you seek the best option available for you. Make sure you do your research before signing up so you know exactly what to expect. Check to see what facilities will be available to you and whether access to them is
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TRIATHLON included in the price. If your priority is improving your swimming, for example, will there be access to a good pool (preferably 50m if you’re going abroad)? Will stroke analysis be included? Will you
Location, location, location Training camps are taking place the world over and obviously those in sunnier climes prove popular with Brits who are more than a little sun-starved at
With so many training camps on offer, it can be difficult to know which one to pick, but look for camps led by qualified and experienced coaches
Check climate charts before signing up if warm weather is what you’re after.
Time off Camps can range in duration from two days to one month, so think carefully about how long you’d like to go away for. You might be constrained by family and work commitments as well as your budget, but most people find a week to 10 days is enough to recharge the batteries and get some quality training in.
It’s a numbers game have access to a gym and a running track? Draw up a checklist and prioritise your needs so you get the most from your time away.
this time of year. Destinations such as Lanzarote, Tenerife and the south of France are good choices because not only are they a short flight away, but the weather tends to be warm and dry.
Try to find out how many people will be on the camp and the ratio of coaches/instructors to athletes. Usually the lower the ratio the more expensive the camp might be, but check to make
Set a budget The price of a week-long camp can vary hugely and is often dependent on what each package includes. Many include flights, transfers and accommodation, but check to see if meals are included. Will you have to pay extra to take your bike on the plane? Will there be extra costs for using facilities such as the gym or pool? Are coaching fees included in the price?
Coaching With so many training camps on offer, it can be difficult to know which one to pick, but look for camps led by qualified and experienced coaches. Do they have British Triathlon Federation (BTF) coaching certificates (preferably Level Three)? How many sessions will they take each day? Ask friends, training partners and club mates for their recommendations and advice. Word of mouth is often the best source of information.
Skills and abilities Find out what level of athlete the camp is aimed at. If it is targeted at novices and you’re a competitive age grouper it clearly won’t cater to your needs. Camps such as Robin Brew’s Club La Santa camp include five different ability groups which you can swap between throughout the week. This also makes it perfect for groups of friends who might have varying fitness levels but are still keen to enjoy a week away together. If in doubt, get in touch with the coach/camp leader, giving them as much information about your history in the sport, and be guided by their advice.
Going the distance While some camps cater for athletes training for sprint distance through to middle distance, others are clearly aimed at a particular distance. Epic Camp, for example, is run by Ironman coaching guru Gordo Byrn and is solely for those going long – and not for the faint-hearted! Be sure the camp you choose is right for you and your race distance.
Training camps at home and abroad Robin Brew Triathlon Training Camp Now in their 20th year, the Robin Brew training camps are popular with triathletes of all standards. Athletes are split into five interchangeable ability groups. One and two-week options available. Details: 19 March-2 April 2009, Club La Santa, Lanzarote, prices start from £249, www.robinbrewsports.com, 07808 582589
Base Camp 16 One of several weekend-long camps run by the Base Camps team in Cumbria. 20 places available, athletes are split into three groups based on ability and experience. Details: 20-22 March 2009, Ambleside, Cumbria, £75, www.thebasecamps.com, 07738 429909
Raising Your Bar If you can’t go overseas, make the most of the facilities the team has here in Dartmoor National Park. Details: various dates, Dartmoor National Park, courses start from £180, www.raisingyourbar.co.uk, 01822 853249
Morzine 365 If you are part of a club or team looking for a brilliant triathlon training camp destination, check out the set-up at Morzine. Details: various dates, Morzine, France, week half board starts from £340, www.morzine365.com, 0800 011 1014.
Phil Price’s Swim Camp at Club La Santa If swimming is your Achilles heel, Phil Price’s week-long swim camp could be just what you need. It includes two swim sessions a day plus dry land workouts, video filming and assessments, coaching and seminars. Details: 16-23 April 2009, Club La Santa, Lanzarote, prices start from 120 Euros, www.clublasanta.co.uk
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GET OUT THERE
Mountain
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GET OUT THERE
Bike Enduros What’s covered in mud and goes round and round in circles for 12-24 hours? We sent Nik Cook into the breach and the muddy world of Enduro Mountain Biking nduro Mountain Bikers are a pretty twisted bunch who find pleasure in finding a gruelling, technically demanding and ideally dangerous loop and seeing who can ride around it the most times. The less insane can enter in relay pairs or teams of three but the truly tapped in the head take on the events solo. Joking aside, these events have a great, relaxed and fun atmosphere that is more comparable to a music festival than a bike race. As a team or a pair it’s a do-able challenge for the averagely fit with a bit of mountain biking experience or, if you’re up for the solo class, you can do as many or few laps with as many pit-stops as you want. The idea for Hit the North was devised by the MNG’s (Moaning Northern Gits) who, over a pint and a pie, were bemoaning the lack of an enduro event in the North West. The 19th July was set as a date and a course devised centred on the Giant’s Seat Scout Campsite to the north west of Manchester. The 8.4 mile loop included swooping singletrack, leg-breaking climbs, a fearful bomb-hole and even a ParisRoubaix-esque sector of cobbles. Unfortunately, a week of almost continuous heavy rain, had reduced much of the course to a quagmire before almost three hundred riders had had a chance to churn it up. Hit the North was going to be my first ever Enduro and should have been ideal
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preparation for the Trans-Wales 7 day mountain bike race that I planned to take on in August. I’d been feeling pretty chipper about it and with rides such as the Fred Whitton and Paris-Roubaix in my legs confident in my fitness. However, driving to the start in the early hours, yet another downpour of biblical proportions and my desire to ride for 12 hours was severely waning. My wife Lissa did her best to keep me buoyed up but I could sense she wasn’t exactly relishing the prospect of spending 12 hours in a muddy field either.
I began to make deals with myself saying that six hours would be an acceptable effort given the conditions and secretly hoping that “mechanical issues” might force me to call it a day early. Setting Lissa up by the side of the course with a schedule of what to feed me and when I made my way to the race briefing armed with an umbrella. Jokes as to why maybe this was the reason for not having an enduro in the North West and warnings as to the state of the bomb-hole did little to improve my mood. A downpour as we
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19-2 p102 Fit 4 Sport Rugby:Layout 1 02/02/2009 14:56 Page 102
Photo: Clint Hughes
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FIT 4 SPORT
R ugby Union
With the 6-nations under way elite players will be looking to maintain and even improve their match readiness, however whatever your level of play it’s a balancing act between over-training, getting injured and being match sharp at this time of the year as the season begins to take its toll. John Shepherd reveals how to get your rugby training spot on with the help of the Sale Sharks and Scotland captain Jason White. The Game Rugby Union is uncompromising - it’s been described as a ‘collision sport’. With minor strains, bruises and injuries an inevitable consequence (as well as serious ones), players need to follow a carefully structured pre-season and in-season training programme. Matches last 80 minutes and constant changes in the laws of the game have meant the ball is in play for a much greater period of time than at any time in the game’s history. At the top level, one to two matches a week are played. Rugby is what the sports scientists call a ‘high intensity intermittent sport’. Sprints, tackles, grappling, jumps and sprints, for example, last a matter of seconds. Research actually indicates that players spend about 47% of the match walking and jogging, 6% running and sprinting, 9% tackling or competing for the ball and 38% standing. Rugby therefore relies primarily on anaerobic fitness with a reasonable level of underpinning aerobic ability.
Even more specifically further research indicates that backs perform more longer sprints in a game than forwards and have to produce these efforts from a moving (jogging) base, whilst forwards do more close quarters skirmishing over 10m, often from a standing start. This type of activity tests different aspects of the anaerobic energy system (see box out).
The Player Jason White (30) has played over 50 times for Scotland and has captained the team. He’s been at Guinness Premiership side the Sale Sharks for the last five seasons. At the time of interview – the 107 Kg, 1m 96 loose forward was side-lined with a broken finger.
Anaerobic energy systems The immediate anaerobic energy system provides energy for up to 10 seconds and has no reliance on oxygen as a fuel source; instead it relies on the body’s stored highenergy compounds, notably creatine phosphate. Rugby forwards may need to emphasise this system slightly more in training than backs due to their playing requirements. The short-term anaerobic system provides energy for up to 90 seconds. It has an ever-increasing reliance on oxygen consumption as the one and a half minute mark is reached; otherwise it relies on energy producing compounds again, such as creatine phosphate and glycogen (stored muscle carbohydrate). Backs may need to spend slightly more time in training emphasising this energy system.
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