Ultra-fit magazine 19-8

19-8 cover:Layout 1 12/10/2009 10:34 Page 1

ultra-fit MAGAZINE

more workouts, more fat burning tips, more training tips... more results

Get a cover model body p54 vol.19 No.8 November 09 ÂŁ3.99

burn fat look fantastic

burN fat look faNtastic

VoluME NINEtEEN NuMbEr EIGht

look GooD from

beHiND

www.ultra-fitmagazine.com

Nell mcandrew’s fitness tips www.ultra-fitmagazine.com ISSN 0957-0624 0 8

9

770957 062031

make every workout your best music gets you fitter p60 strength boosting nutrition Get running strong best home gyms triathlon trekking masters rowing

ultra-fit - your 24/7 personal trainer

19-8 p17 Nell McAndrew:Layout 1 12/10/2009 10:43 Page 16

THE ultra-FIT INTERVIEW

Nell

McAn 16

ultra-FIT

19-8 p17 Nell McAndrew:Layout 1 12/10/2009 10:44 Page 17

THE ultra-FIT INTERVIEW

Nell McAndrew is well known to ultra-FIT having graced our cover on many occasions in the past when she was fitness modelling. So it was great to catch up with her and feature her in the magazine again.

M

any celebrities jump on the fitness band-wagon solely for self-promotion – however, Nell is into her fitness first and foremost. She’s regularly run the marathon, and competed/participated in walks and duathlons.

Nell uses her celebrity status to help others and does a great deal of work for charity and the Armed Forces. She raised over £50 000 for Cancer Research by appearing on ‘I’m a celebrity get me out of here’. Today her charity work focuses on Support our Soldiers (she’s become the ‘Forces’ sweetheart) and Cancer Research.

Valley Harriers athletic club. Nell explained before tackling the 26.2 mile distance that she’d only ran for up to half an hour on a treadmill in the gym or around the local park and had not really thought about doing any real distance running. But she explained that, “I’ve ended up really enjoying it and kept at it,’” adding, “I hope

ndrew Interview by John Shepherd

After leaving school and working in a bank, modelling began to propel Nell into the media spotlight. She released her first fitness DVD in 2002 – and this became a best seller. She’s produced four in total.

And of course she’s regularly been on our TVs, hosting shows such as ‘Racing Rivals’ for ITV1 and ITV2 and ‘It’s a Knockout’ and ‘Born to Fight’ for UK Horizon. She was also ‘Laura Croft’, doing world-wide promotion for the film Tomb Raider 3.

In her first marathon in 2004 – the London Marathon - she ran 3 hours 20 min, after just 3 months training. “I agreed to run the London marathon to support the charity DebRA (for de-habilitating skin conditions). And I was already supporting Cancer Research UK and two other charities. I ended up saying I’d do it and then I thought ‘right’ I had better get some advice and make a good effort. “ Taking up the challenge seriously she joined Thames

to keep doing it until I’m 80. I’d love to still be running when I am much older.”

I ask whether she wants to run fast times. Nell answered that she often puts pressure on herself, particularly after a good period of training. “I think this is a good thing. I think it keeps you motivated and gives you that extra goal.” She began to talk about the training required and the effort to keep going that becomes particularly difficult in the winter. “It’s so

ultra-FIT

17

19-8 p20 Mind:Layout 1 12/10/2009 10:44 Page 20

MIND

spice up your exercise

By Midgie Thompson 20

ultra-FIT

19-8 p20 Mind:Layout 1 12/10/2009 10:44 Page 21

MIND

Do you sometimes struggle to find the motivation to start a training session? Are you cutting your workouts short or backing off the intensity? Has your enthusiasm and energy come to a standstill?

If you answered yes to any of these questions, you’re not alone! Even the most committed exercisers and elite athletes experience these feelings. So, if this is you, and your routine has gone a bit stale. You need to do something to freshen things up and to get you going again.

Midgie Thompson shows you how.

How motivated are you?

Is boredom a factor?

We all experience times when we get tired of doing the same thing and our motivation to keep on going diminishes.

It’s as if we are on autopilot and just go through the motions of exercising without really paying attention to what we’re doing or putting the necessary effort in.

If that is the case with you, it’s time to take stock of what you’re doing and why.

Assess your levels of motivation by taking a look at the big picture as to why you are exercising in the first place. What benefits do you get, both physically and mentally, from exercising?

Take some time to spell out (quite literally) all the reasons for what you’re doing. Write out the benefits that you personally experience when you exercise.

As well as looking and feeling good about yourself, perhaps you are better able to manage the stresses and strains at work or at home, perhaps you are calmer and clearer or perhaps you are more patient and tolerant with your loved ones.

By reviewing your list of reasons why you exercise and the benefits you gain from it, this will help to create a ‘motivational magnet’. Then, by really connecting with this magnet, it can pull you forward, reenergise you and get you back on track.

Also, when looking at your motivation levels, take time to reflect how important it is to you. In the grand scheme of life, is exercising at the same frequency and intensity still a priority for you? If your priorities have shifted, rather than dropping your exercise altogether, give yourself permission to chose alternate forms of exercise that better suits your needs at this point in time. Maybe a yoga class would be more beneficial than a high-intensity aerobics class or a team activity better than an individual one.

You might also explore whether you are bored with your training. Many people have been doing the same thing for a period of time without any changes. When individuals get bored - be that in their training or elsewhere in their lives - they might not put as much effort into things.

So, perhaps it’s time to inject something different into your routine.

The expression ‘change is as good as a rest’ holds true when you are on a plateau with any physical activity and want to inject some new energy. So, do something different. You might try a new sport or find a new location to train in which can fill you up with fresh energy and renewed enthusiasm.

There are many different classes you could get involved with, team sports to participate in or you could go outside for an outdoor activity. You still get some exercise and the benefits of the exercise, however by doing something different, you can reinvigorate yourself.

Additionally, you might consider finding a training partner. Have fun challenging and motivating each other.

Another option is to find a personal trainer to push you out of your comfort zone. Having someone there while you work out can be just the incentive to reinvigorate your training.

Asking trusted friends, training buddies or coaches for their input is also worthwhile. External input always helps provide another opinion and might give you a different perspective on things. Also, you might get some new ideas of what to do.

Try a challenge Another was to spice up your exercise is to take on a new challenge. Have you run a 10k, half marathon or full marathon before?

What about a triathlon? Well, why not set yourself a goal to complete one? This might provide just the incentive you need.

Additionally, there are many treks up mountains, bike ride across large distances or fun events that raise money for good causes. Maybe that’s what you need?

Identify a cause that you would like to support and consider doing one of their events. In addition to giving you a focus and purpose to exercise, you are also helping out a worthy cause.

On a final note Even the most dedicated exerciser will experience ups and downs in their motivation and incentive to train. Yes, we may know the benefits we gain from regular exercise, but other things in life, like work or family commitments, can get in the way and provide an easy excuse to slow down and lose our training momentum.

To reinvigorate yourself and your motivation to exercise, tap into those benefits that you will gain when you do exercise. By taking a look at the bigger picture aka life and connecting with all the positive things that exercise will bring to you, you will give yourself a boost to get going again.

Rather than staying stuck in a rut, add a bit of spice to get you going and inject some fresh energy and enthusiasm to what you do! UF Next issue: how to stay on track to achieve all you want to.

Key Points in article ■ How motivated are you? - Reassess your motivation to exercise and reconnect with all the benefits you gain when you do exercise.

■ Are you Bored? - Determine whether you have been doing the same thing for too long and need to do something different.

■ Take on a Challenge - Taking on a big challenge, such as a charity event, not only stretches you, it also raises money for a worthy cause.

About the author Midgie Thompson of Bright Futures Coaching is a Mental Performance and Lifestyle Coach. She works with passionate and energetic individuals to help them develop the mental skills and strategies to be the best they can be while maintaining a healthy balance in their sporting, professional and personal lives. She is also a recreational marathoner.

ultra-FIT

21

19-8 p28 Motivation:Layout 1 12/10/2009 10:45 Page 28

MOTIVATION

smile your way to success 28

ultra-FIT

19-8 p28 Motivation:Layout 1 12/10/2009 10:45 Page 29

MOTIVATION

If you’re not happy in your training, then there’s something seriously wrong. Enjoyment is as much part of success as hard work, sacrifice and determination.

W

atching the recent World Athletics Championships I was struck by how much one person can change the whole demeanour of a sport. Of course I’m talking about Usain Bolt, but not because of his phenomenal breaking of two world records, but the way he has brought smiling back into athletics.

How many years have we been watching athletes glowering at each other on the track, or isolated in a bubble of concentration that allowed no interaction with the crowd until after the event? Bolt has been a breath of fresh air with his fooling around, his playing to the camera and his banter with his competition. Even when he false-started in the qualifiers it just seemed to amuse him. So, as a mind coach, I’m already being asked ‘should I be that way too?’ And my answer is, ‘maybe’. That’s why I’m paid the big bucks; let me explain.

People imitate each other; we are by far the best mimics on the planet. We particularly mimic people who are close to us, or people who are above us. So the ‘way of being’ of the top people in your sport is often a major influence on the atmosphere that begins to be generated within it. It’s why the behaviour of professional footballers is so important; young footballers are watching. Nowadays seeing a 10 year old diving like Ronaldo is commonplace, whereas when I was a boy it would have been met with disdain.

Already at the World Championships you began to see other athletes beginning to do little dance moves, mug for the camera and fool with the mascot. Whether it will help them peak in their event will depend on each individual.

Extroverts are people who gain energy by being with people. They like attention, and enjoy the spotlight. Introverts lose energy by being with people. They prefer to go unnoticed and spend a lot of time in their heads. Imagine those two descriptions being either end of a line and think about where you’d stand on it. The closer towards the extrovert end you are, the more likely that showboating would be a positive addition to your pre-race

behaviour. The closer you are to the introvert end, the more an attempt at 'doing a Bolt' will end up making you look silly, like your dad dancing at a rave.

Bolt's way of finding joy in what he does will not be for everyone. The Jamaican is a rarity in that he finds obvious enjoyment in what he does. How often is that seen to be missing from the performances of top sports people unless they are winning?

Something called the ‘Performance Triangle’ suggests that optimum results are gained when all three aspect of the triangle are being fulfilled, enjoyment being one of them.

PERFORMANCE

ENJOYMENT

LEARNING

Learning It is very easy to get fixed in your approach, and as the years go by we can settle into a training regime that is comfortable in its familiarity. That’s death to improvement. From an evolutionary perspective our bodies are designed to do the least they can get away with; once it’s finished adapting to a stressor our body needs a reason to continue to improve –and more of the same doesn’t always bring more improvement. Mixing things around regularly keeps your body needing to adapt, and there is nothing more likely to motivate you to do so than to be involved in learning something new about your sport. The fact that you’re reading this is a good sign (unless you’re just in a dentist’s waiting room), and nowadays there is an abundance of information available about all aspects of sporting

ultra-FIT

29

19-8 p36 Nutrition:Layout 1 12/10/2009 10:49 Page 36

NUTRITION

eating for

strength

By Anita Bean BSc R.Nutr

If you think that gorging on protein alone will produce bigger and stronger muscles, think again! It’s frequently over-consumed, over-rated and over-promoted. When it comes to building strength and size, you need to look at other areas of your diet too.

36

ultra-FIT

19-8 p36 Nutrition:Layout 1 12/10/2009 10:49 Page 37

NUTRITION How can I gain muscle?

train with low levels of muscle glycogen, you risk excessive protein (muscle) breakdown.

You should aim to consume 5 – 7 g carbohydrate/ g body weight each day.

For example, a person weighing 70 kg would require between 350 and 490 g carbohydrate a day.

To gain muscle, you must combine consistent progressive resistance training, adequate recovery and an optimal diet.

The training breaks down the muscle and this stimulates it to adapt, during recovery, by becoming bigger and stronger. During this process the body requires additional nutrients.

How much Protein?

Why do some people gain muscle more easily than others?

The amount of muscle weight you can expect to gain depends on genetic factors (including body type, muscle fibre mix, the arrangement of motor units and hormonal balance) as well as on training programme and diet.

Body Type Ectomorph: Naturally slim build with long lean limbs, narrow shoulders and hips. Will tend to find it hard to gain muscle mass.

Mesomorph: Muscular, athletic build with wide shoulders and narrow hips. Will gain muscle mass readily.

Endomorph: Stocky, rounded build with wide shoulders and hips and an even distribution of fat. Will gains both fat and muscle mass readily.

Muscle Fibre Mix People who are able to gain muscle mass easily will typically have a higher-thanaverage- proportion of fast-twitch (type II) fibres relative to slow-twitch (type I or endurance) fibres.

Motor Unit Arrangement People who tend to gain strength and size rapidly may have an above-average number of muscle fibres in each motor unit. For the same effort, they generate a higher force output than the average person. This creates a bigger stimulus for muscle growth.

Hormonal Balance People with a higher natural level of the male (anabolic) sex hormones, such as testosterone, will also gain muscle faster.

That is why women cannot achieve the muscle mass or size of men unless they take additional hormones.

How fast can I expect to gain weight?

Mass gains of 20% of starting body weight are common after the first year of training.

But, the rate of weight gain will gradually drop off over the years as you approach your genetic potential.

Men can expect to gain 0.5–1 kg per month. Women usually experience about

To gain lean weight at the optimal rate you need to ensure that you are consuming more calories than you are using each day, the consensus is around 20% more calories 50–75% of the gains of men – i.e.

0.25–0.75 kg/month – partly due to their smaller initial body weight and smaller muscle mass and partly due to lower levels of anabolic hormones.

How many calories?

Interestingly, total calorie intake appears more important than protein intake when it comes to building muscle mass. To gain lean weight at the optimal rate you need to ensure that you are consuming more calories than you are using each day, the consensus is around 20% more calories. This cannot be emphasised too much! These additional calories should come from a balanced ratio of carbohydrate, protein and fat – protein supplements aren’t necessary.

For example: If you normally consume 2700 kcal daily without gaining weight, to gain muscle mass you will need to eat 2700 x 1.2 = 3240 kcal.

How much carbohydrate?

You must consume enough carbohydrate to achieve high muscle glycogen levels, the main fuel for resistance training. If you

Lifting weights breaks down muscle tissue and thereby creates a demand for additional protein. But as this demand is satisfied, a longer-term effect of continued resistance training is increased protein retention. In other words, resistance training reduces the relative amount of protein lost as urine compared to the amount actually consumed. So, conditioned strength athletes actually need less protein pound for pound than novices.

Strength athletes require 1.4 – 1.7 g/ kg body weight/ day, that’s 98 – 199g daily for a person weighing 70 kg. Most people eat more protein than they actually need, so deficiencies are rare and protein supplements are not necessary – you can still get these levels of protein from a balanced diet.

WEIGHT GAIN TIPS ■ Put more total eating time into your daily routine. This may mean rescheduling other activities. Plan your meal and snack times in advance and never skip or rush them, no matter how busy you are.

■ Increase your meal frequency – eat at least three meals and three (or more) snacks daily.

■ Eat regularly – every 2–3 hours – and avoid gaps longer than three hours.

■ Plan nutritious high-calorie low-bulk snacks – e.g. yoghurt, nuts, dried fruit, and cereal bars.

■ Eat larger meals but avoid overfilling!

■ If you are finding it hard to fit in enough food, try nutritious drinks such as milk-based shakes, smoothies, shakes and juice to help bring up your calorie, carbohydrate and protein intake.

■ Boost the calorie and nutritional content of your meals by adding extra dried fruit, bananas, honey, chopped nuts or seeds. This is more nutritious than the common practice of adding sugar or jam (‘empty calories’).

ultra-FIT

37

19-8 p52 Dear John:Layout 1 12/10/2009 10:55 Page 52

DEAR JOHN...

ultra-FIT editor John Shepherd answers training questions

How to build BIGGER

muscles

You want to build bigger muscles but do you know the best way to build them? How you combine, your reps, the rest period, the speed of lifting and the weight you lift, are just some of the variables that will have a significant effect on the way your muscles pump up.

52

ultra-FIT

19-8 p52 Dear John:Layout 1 12/10/2009 10:55 Page 53

DEAR JOHN...

W

eight training workouts create a natural ‘anabolic’ effect, which stimulates muscle growth through the release of the androgen hormones growth hormone and testosterone. Certain types of workouts produce more of these muscle builders than others. I’ve done some research and discovered some significant information that will build some equally significant muscles.

Intensity rules?

Finnish researchers considered the hormonal and neuromuscular responses and recovery in eight strength athletes and eight non-athletes(1). Both groups lifted heavy. The 16 participants performed the ‘forced’ and ‘maximum’ repetition training protocols – both intense training systems.

The maximum protocol included 4 sets of 12 repetition maximum squats, with 2 minutes’ recovery between sets. The initial load for the forced rep protocol was higher than for the MR protocol. And the sets were designed so that the subjects could lift approximately 8 repetitions on their own plus 4 with assistance.

Blood samples were taken to determine testosterone, cortisol, growth hormone and blood lactate concentrations before and after workouts. Hormone concentrations increased significantly after both protocols. However, the forced reps generated a higher response compared to the maximum rep method. This would indicate that forced reps would produce greater muscle growth due to the increased anabolic response.

Experience matters It was also discovered that testosterone concentrations were significantly higher in the strength-trained athletes than the forced reps protocol compared to the maximum protocol. This could be attributed to the fact that these athletes were better physically and crucially mentally at recruiting more muscle fibre.

Being used to pushing through a strength barrier and being familiar with the mental effort required obviously comes with experience. This led the researchers to conclude that, “ …… at least in experienced strength athletes, the forcedrepetition protocol is a viable alternative to the more traditional maximum-repetition protocol and may even be a superior approach.”

Take to the gym message: specific training experience enables you to lift heavier. And if you have a training partner on hand - going ‘beyond the last rep/reps’ (using forced reps), seems to offer greater maximum strength and size gain potential.

Getting lift specific Could a power clean, for example, produce a greater muscle boosting growth effect than, for example, the squat? Indian researchers looked at the lactate responses of five Olympic weight lifters performing the clean and jerk and the snatch - the higher the level of lactate, the greater the intensity of the workout. The lifts were incorporated into three workout formats(2).

1) One repetition lift (ORL) – single lifts at 30, 40, 50 and 60kg, with 5 minutes between lifts 2) Multiple set session (MSS) 3) One set session (OSS) Both the MSS and OSS consisted of 6 sets of lifts utilising an increasing load, decreasing number of repetitions ‘pyramid’. Recovery was 3 to 3.5 minutes for the multiple set session, however for the one set session the interval period was significantly extended to approximately 24 hours between sets.

Not surprisingly lactate levels were very low in the one set session. Interestingly for the multiple set session, lactate reached a peak during an intermediate set, when reps were still relatively high and the load relatively heavy, not at the end, with few reps and a heavy weight. After peaking after the first set for the one set method lactate then gradually declined (i.e. the set with the most reps produced the highest lactate concentrations on the first day).

What about the actual lifts? The clean and jerk and not the snatch produced the greater lactate response.

Take to the gym message: short recoveries, medium to heavy weight reps (around 75% 1RM) and the most dynamic exercises create the greatest potential for muscle growth.

Are all exercises created equal?

We’re all creatures of habit and often perform ‘simple-set’ sessions that use the same number of repetitions across sets of all exercises, for example, 4x10. American researchers looked at whether doing this, was the most effective way to increasing strength(3). Their study involved trained and untrained men. Specifically the sports scientists wanted to determine what the maximal number of repetitions were that the two groups could perform doing free weight exercises at various percentages of 1RM. Eight trained and eight untrained men were tested for 1RM strength and when performing a set to failure at 60, 80, and 90% of 1RM on the back squat, bench press and arm curl. It was discovered that more back squats could be performed than bench press or arm curl reps, at 60%, 80 and 90% of1RM for both the trained and untrained

Training Talk Growth hormone – key anabolic hormone, levels elevated by exercise.

Testosterone – male sex hormone (found and produced also by women) another anabolic hormone, again elevated after exercise.

Cortisol - released from the adrenal gland, its levels are also elevated by exercise.

Cortisol stimulates protein breakdown, which leads to the creation of energy in the form of glucose from the liver. This is bad news for a weight trainer looking to increase muscle strength and size, as amino acids (released via dietary protein breakdown) become preferentially used for energy production, rather than muscle building.

Blood lactate – body chemical used to fuel muscular activity, is elevated in response to exercise, although it is present in the body at all times. (although this was less pronounced at the higher load levels). The team concluded that the number of repetitions performed at a given percentage of 1RM is influenced by the amount of muscle recruited by the exercise. Basically exercises that involve the biggest amounts of muscle could be repped out more, than those did not. Surprisingly the training status of the individual had a minimal impact on the number of repetitions performed.

Take to the gym message: do more reps on those exercises that recruit the largest amounts of muscle.

References 1 Can J Appl Physiol. 2004 Oct;29(5):527-43 2 (Indian J Physiol Pharmacol. 2001 Apr;45(2):239-44 3 (J Strength Cond Res. 2006 Feb;20(1):73-81).

ultra-FIT

53

19-8 p54 Cover Model:Layout 1 12/10/2009 10:56 Page 54

Picture courtesy of Soulscapes Photography

COVER MODEL WORKOUT

54

ultra-FIT

19-8 p54 Cover Model:Layout 1 12/10/2009 10:56 Page 55

COVER MODEL WORKOUT

Caroline

Pearce Get Fit the smart way, not the hard way together my own simple tried and tested techniques for you – these will make your weight loss and body shaping goals easier to achieve than you ever thought…”

Picture courtesy of Tauseef Studio-45

C

aroline, is a former international athlete, she competed for Great Britain in the heptathlon won two national titles and enjoyed European Cup success. She then moved from track and joined the British bobsleigh team. She was brakewoman for the 2005 World Championships.

Quite fittingly, Sky 1 then picked her up to star as the character ‘Ice’, in the hit TV show Gladiators!

As well as her sporting and entertainment success Caroline has a first class honours degree in Sports Science and a Masters degree in Physiology from Loughborough University. She works as a fitness ambassador, motivational speaker and presenter.

2

3

4

How to shape up the Caroline Pearce way “There is no single revolutionary way to lose weight and keep it off in the long term, regardless of what celebrities and the tabloids may claim. Ninety percent of women who lose weight regain it within a year. A small minority however, are successful, they change their lifestyles and shape up. These women are not just lucky, they use a variety of simple, painless techniques that motivate them to maintain a healthy weight and help them eat less and exercise more efficiently.

As an international athlete I dedicated my life to pushing my body to its limits in order that I could perform optimally. Now my motivation is different, it’s to feel and look good despite the fact I don’t have the same amount of time to work out. I’ve put

5

It begins with Motivation…

1 Take a photo of yourself: we often think we look a certain way, but a photo can’t lie. Look at your photo and identify where you want to lose weight and shape up and use that photo as your inspiration. Take some more photos every three weeks to judge your progress. This is much better than weighing yourself - scales can be

misleading and ‘show’ a weight gain, when in reality you have begun to tone up and have gained in lean weight.

Announce your weight loss plans: tell friends and colleagues you plan to lose weight. Do this and you will create extra expectation that will motivate you to stay focused.

Surround yourself with positive, supportive people: there’s nothing worse than somebody trying to tempt you with treats whilst you’re following a healthy eating and training program. I like to be around like-minded people that inspire me and don’t try to sabotage my good efforts.

Read inspirational stories and watch fitness shows: knowing that others have changed their lifestyle and achieved their goals can be powerful motivation. There are also more fitness programmes on TV than ever, where you'll find fun and diverse workouts designed to educate and motivate you whilst in the comfort of your own home.

Have your gym bag in the boot of your car or by your door: this ensures I always head straight to the gym either before or after work. Pack the bag the night before and there’s no excuses!

Nutrition…

1 Eat breakfast: your body’s fuel stores are depleted after 6-9 hours of sleep.

Missing breakfast will lead to overeating at lunchtime or dinner. What’s more your body will go into ‘starvation mode’, your metabolism will slow and food will be stored by the body.

ultra-FIT

55

19-8 p60 Music Special:Layout 1 12/10/2009 10:57 Page 60

MUSIC SPECIAL PART 1

60

ultra-FIT

19-8 p60 Music Special:Layout 1 12/10/2009 10:57 Page 61

MUSIC SPECIAL PART 1

Workout Rhythm Listening to music on an MP3 player is an integral part of mental preparation for top athletes, during training and competition. And just as it can benefit them it can benefit you.

A

ccording to top sports psychologist, professor Andy Lane, “Scientific study shows that music can help motivate an individual, attain pre-event activation or relaxation, focus concentration, dissociate from fatigue or discomfort, manipulate mood, reduce perceived exertion and increase work output through synchronisation of movement and music tempo.” So your iPod can get you fitter!

Music as we all know can elevate the spirit and change our moods. How many guys in particular, feel like powering out 100 press-ups when hearing the theme to the ‘Rocky’ films? Ok the music is also associated with working out and grit and determination, but it’s the association that

that music creates in our minds that also enhances our physical performance.

Costas Karageorghis, professor of

How many guys in particular, feel like powering out 100 press-ups when hearing the theme to the ‘Rocky’ films? sports psychology at Brunel University and a regular contributor to ultra-FIT further explains. “With non elite

athletes, I’ve found that listening to the right songs before and during exercise will not simply reduce feelings of tiredness, but will also increase performance levels by up to 20 per cent”.

Karageorghis is a leading researcher into the effects of music on sports and fitness performance and has conducted numerous pieces of research, including the effects of different tempi music on treadmill running and even on synchronous and non-synchronous 400m-sprint performance. Incidentally it was discovered that synchronous music improved sprint performance and medium tempi music was best for treadmill running at around 75% of heart rate maximum for 26 minutes. The particular relevance to the majority of ultra-FIT readers of this is that the positive results were made with nonelite athletes. So your iPod can get you fitter aerobically and anaerobically.

So what are the right songs? It’s a combination of the right vibe, lyrics and beats, association and even artist. Just like DJs mix tracks in tempo to make the dancefloor lift off, the tempo of a particular song can build your energy when you are exercising. Studio instructors obviously

ultra-FIT

61

19-8 p68 Gear Test:Layout 1 12/10/2009 10:59 Page 68

GEAR TEST

HOME MULTI-GYMS 68

ultra-FIT

19-8 p68 Gear Test:Layout 1 12/10/2009 11:00 Page 69

GEAR TEST

Can you get the gym experience at home?

M

ulti-gyms sometimes get a bit of a hammering from people who dismiss fixed weight training as being pointless, ineffective and un-natural. But, to be honest, this is mostly ‘training snobbery’. Yes, free-weights do provide a more functional workout, but for the home exerciser training on their own, using them can be inconvenient and without the

Fixed weight multi-gyms offer a safe, simple and easy way to incorporate resistance training into your exercise in the comfort of your own home back-up of a spotter potentially dangerous. Fixed weight multi-gyms offer a safe, simple and easy way to incorporate resistance training into your exercise in the comfort of your own home. When buying a multi-gym always try a range of machines and check that the load available provides sufficient scope for development. Also ensure the foot-print is suitable for your intended location and find out about any potential additional costs such as installation and warranty.

ultra-FIT

69

19-8 p78 Fitness Express:Layout 1 12/10/2009 11:02 Page 78

FITNESS EXPRESS

Heavenly H 50

ultra-FIT

19-8 p78 Fitness Express:Layout 1 12/10/2009 11:02 Page 79

FITNESS EXPRESS

G

ym rats especially guys, wouldn’t think twice about devoting serious gym time to training their biceps. However, the same zeal is often not applied to the ‘legs’ biceps’, the hamstrings.

The hamstrings are not a ‘mirror muscle’ unless you look over your shoulder! This also partly explains why they don’t get the focus they deserve. But ignore them at your peril. Strong and powerful hamstrings are essential for numerous running sports as they pull your leg through its stride. Any weakness will result in decreased performance and a susceptibility to strains.

Also, for those involved in longer distance running events and triathlon, strong hamstrings can make all the difference when toughing out those last few miles or for that final burst. From a fat loss perspective the metabolic gains of stimulating such a large area of muscle mass are obvious – the bigger the muscle is the more calories it will burn at rest all day and everyday. Finally, although you might not see them, plenty of folk will and nothing screams total fitness as a well defined set of hammys. Be prepared though, they’re going to be sore after this session.

The Workout 10min warm-up: Running either outside or on a treadmill. Start with 5 minutes of easy jogging and then perform 5 minutes alternating 30 seconds easy with 30 seconds of fast strides.

All of the exercises are super-set pairs.

Perform the first exercise and then, without any rest, go straight onto the second. Rest before taking on your second set of the two movements.

1a) Sprints 20-30m x5 1b) Heel Flicks 10-15m x5 (90 seconds’ recovery) 2a) Dead-lift x10 x3 2b) Leg Curl x15 x3 (90 seconds’ recovery) 3a) Walking Lunge x10 steps each leg x3 3b) Ball Hamstring Curl x15-20 x3 (60 seconds’ recovery)

Hamstrings ultra-FIT

51

19-8 p86 CrossFit:Layout 1 12/10/2009 11:15 Page 86

FEATURE

CrossFit ou y l l i k d l u o c t i Warning

“If you feel the notion of falling off the rings and breaking your neck so foreign to you, then we don’t want you in our ranks,” says Greg Glassman the founder of CrossFit. Hmm, this guy doesn’t mince his words and nor do his workouts which are followed around the world with fiendishness enthusiasm by thousands. But be warned they could kill you (or so he says).

86

ultra-FIT

19-8 p86 CrossFit:Layout 1 12/10/2009 11:15 Page 87

FEATURE

ultra-FIT

87

19-8 p100 Fitbiz:Layout 1 12/10/2009 11:19 Page 100

FITBIZ

are you FOR A SUCCESSFUL CAREER AS A 100 ultra-FIT

19-8 p100 Fitbiz:Layout 1 12/10/2009 11:20 Page 101

FITBIZ

Are you seriously thinking about a career in the fitness industry as a personal trainer? Then you probably have some questions on your mind regarding whether this is the right career choice for you.

These questions normally fall into two categories: Category 1: Questioning whether you have what it takes to be a great personal trainer ■ Am I cut out for this profession?

■ Do I have the right image / physique / fitness to be a PT? ■ Will clients want to work with me?

Category 2: Questioning whether you can build a successful career out of PT ■ How will I turn this qualification into a successful business?

■ Will there be too much competition in my area?

■ How do I get started?

■ How many hours will I have to work?

■ Can I make this profession fit around my lifestyle, my other commitments?

■ Will I be able to earn enough from PT? If you’re thinking that a career as a personal trainer could be your ticket to a substantial income, plenty of control over your hours and freedom with your time, well you could be right. However, don’t enter this profession with rose tinted spectacles. The tips I want to share with you here are based mainly on the experiences of my PT business coaching clients. These guys are seasoned PTs, who’ve experienced many of the challenges as well as the opportunities that this profession has to offer.

10 top tips that every aspiring personal trainer should know as they consider joining this profession

fit

PERSONAL TRAINER?

Being a health and fitness fanatic itself won’t automatically make you a successful PT A love of health and fitness is certainly helpful and your own personal image might be relevant for your future clients. However, the PT role isn’t about you. It’s about the people you serve. The majority of your time is spent helping others to achieve their health and fitness goals. That’s the thing you truly need to love.

1

The training course is just the start The PT training courses will give you the broad knowledge and skills required to be a competent PT but that’s not the end of it. As with all professions there is always more to learn.

You’ll never know it all but that’s the fun of it. Not only do you need to maintain and update your skills to retain your place

2

ultra-FIT 101