18-8 cover:Layout 1 01/10/2008 16:16 Page 1
ULTRA-FIT MAGAZINE
NO NONSENSE PLANS FOR FAST RESULTS HEART RATE MONITORS
Get dialled in and watch the weight drop off
Vol.18 No.8 £3.70
THE BEST FAT-BURNING MACHINES
THE BEST FAT-BURNING MACHINES GYM FEES
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VOLUME EIGHTEEN NUMBER EIGHT
SERIOUSLY FIT FOOD Protein, fibre, good fats
YOGA OR PILATES WHICH GETS YOU FITTER? STRETCHING GUIDE p64
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ON TEST: ■ Trail Running Shoes ■ Winter running clothing www.ultra-fitmagazine.com ISSN 0957-0624 0 8
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THE PRIDE AND THE PASSION
Interviews and training advice from: World & Olympic Champion Nicole Cooke Liz Yelling David Weir
GYM CHALLENGE
Increase your fat-burn rate p14
PLUS:
■ Enter cyber-space for a virtual cycling class ■ Slide your way to fitness ■ How to avoid stress traps
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FEATURE
Yoga 42
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FEATURE
or Pilates
which gets you fitter? People often ask ‘What is the difference between Yoga and Pilates and which is the most effective?’ Caroline Sandry gives you the lowdown on both.
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Yoga Background Yoga is a way of life, an integrated system of discipline for the mind, body and spirit which has been practiced for thousands of years in India, and is as popular now as ever. To the ancient Yogi, the body was seen as a vehicle for the soul, and as such should be maintained in the best possible condition using a pure vegetarian diet, proper relaxation, breathing exercises,
physical exercises, positive thinking and meditation. Whilst in our western society it might be challenging to take on the discipline required to be a Yogi in all areas of our lives, we can still benefit hugely from the physical exercise or ‘Asanas’ that make up part of the Yoga practice.
The principles ■
Patience – waiting for your body to become comfortable in the posture
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Non–competitiveness – working within your own limits without judgment Breath – paying attention to deep, abdominal breathing or variations Relaxation – beginning and ending the session with proper relaxation Focus – keeping the mind focused on the breath and posture. Balance – using counter-poses to balance the body
The exercises The asanas (a Sanskrit word meaning steady pose) are designed to promote a state of mental and physical health and work on the internal as well as the external body. The asanas promote flexibility, strength, relaxation and concentration by holding postures.
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18-8 p36 Nutrition:Layout 1 03/10/2008 12:30 Page 36
NUTRITION
Fibre, Protein and Fats 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 minimise the damage caused by exercise and help your body rebuild itself even stronger. Your daily diet needs to meet the tough demands of your training programme as well as keep you healthy. To help you make the right food choices, Anita Bean explains in this new series the basis of a good training diet, what each nutrient does, how much you need and how you can achieve your ideal intake of fibre, protein and fat. Fibre What is it? Fibre is the term used to describe the complex carbohydrates found in plants that are resistant to digestion. There are two kinds of fibre – insoluble and soluble. Most plant foods contain both, but proportions vary. Good sources of insoluble fibre include wholegrain bread and other wheat products, brown rice and vegetables. These help to speed the passage of food through your gut, and prevent constipation and bowel problems. Soluble fibre, found in pulses, fruit and vegetables, reduces ‘bad’ LDL cholesterol levels and helps control blood glucose levels by slowing glucose absorption. High-fibre foods are beneficial for weight loss as they fill you up and help to satisfy your appetite.
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How much fibre do I need? The Department of Health recommends between 18 g and 24 g a day, although for people prone to constipation up to 32 g a day would be advisable. The average intake in the United Kingdom is around 13 g a day.
Protein Why do you need protein? Protein is needed for the growth, formation and repair of body cells. It is also needed for making enzymes, hormones and antibodies. How much? The Recommended Daily Amount for the general population is 0.75 g per kg of body weight a day. For example, for a 70 kg person the amount should be 53 g.
Regular exercisers need more protein than inactive people to compensate for the increased muscle breakdown that occurs during and after intense exercise, as well as to build new muscle cells. You’ll need between 1.2 and 1.8 g of protein per kg of bodyweight daily, depending on your sport and how hard you workout. If you do mostly endurance activities, such as running, aim to consume 1.2–1.4 g protein per kg (2.2 lb.) bodyweight a day. That’s 84–98 g daily for a 70 kg person. If you include regular strength and power activities, such as weight training, in your programme aim for 1.4–1.8 g per kg (2.2 lb.) of bodyweight a day. This is 98–126 g daily – approximately 20–25 per cent of your calorie intake. Skimping on protein can cause fatigue and slow recovery after workouts. It will result in slower muscle and strength gains. See opposite for the protein content of various foods. What are the best sources of protein? You should get the majority of your protein from food sources rather than supplements. Animal sources such as poultry, fish, meat, dairy products and eggs generally have a higher biological value (BV) than plant sources such as tofu, quorn, beans, lentils, nuts and cereals. If you eat a mixture of animal and plant sources, you will get a good balance of amino acids as well as a wider range of other nutrients such as fibre, vitamins, minerals and carbohydrate. To minimise your fat intake, opt for lean protein sources like skinless poultry, low fat dairy products and pulses. What are amino acids and what do they do? Amino acids are the small components of protein. They are often called the building blocks of the body because they are used to repair muscle tissue. Eight amino acids must be provided by the diet (the ‘essential amino acids’), while the body produces the others. All eight essential amino acids have to be present for your
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NUTRITION Bad fats Saturated fats are found in animal fats and products made with palm oil or palm kernel oil. They raise blood cholesterol levels and increase the risk of heart disease, so they have no beneficial role in keeping the body healthy. Recognising that it would be impractical to cut saturated fats out altogether, the UK Department of Health recommends that no more than 10 per cent of total calories come from saturated fat. The GDA is 30 g for men and 20 g for women. Main sources include: ■ Fatty meats ■ Full-fat dairy products ■ Butter ■ Lard, shortening, dripping ■ Palm oil (‘vegetable fat’) ■ Palm kernel oil (‘vegetable fat’) ■ Margarine, spreads, biscuits, cakes, desserts, etc made with palm or palm ■ kernel oil ■ Egg yolk
body to use food proteins properly. Animal proteins, as well as soya and quorn, contain a good balance of the essential amino acids. However, plant proteins such as pulses, cereals and nuts contain smaller amounts. The general rule is to combine plant proteins to make a full complement of amino acids (e.g. beans on toast, lentils and rice, peanut butter on bread).
Fat Why do you need fat? Fat is part of the structure of every membrane of every cell in your body. Fat also provides essential fatty acids, vitamins A, D and E, and is a concentrated source of energy, providing 9 calories per gram. Aim for most of your fat to be the ‘good’ unsaturated kind while avoiding ‘bad’ saturated and trans fats. How much fat should I be eating? Sports science researchers recommend regular exercisers consume 20–25 per cent of calories from fat (The American Dietetic Association and ACSM, 2000). This is in line with the maximum recommended for the general population by the World Health Organisation (less than 30 per cent of calories) and the UK Department of Health (less than 33 per cent of calories), but less than the current average intake of the general population (35–36 per cent). Using the ACSM recommendations, regular exercisers eating 2,500 kcal (10,460 kJ) a day should aim for 56–69 g of fat. This is lower than the Guideline Daily Amount (GDA) for fat recommended to the general population by the UK Food Standards Agency (FSA): 95 g for men and 70 g for women.
THE PROTEIN CONTENT OF VARIOUS FOODS Food Protein (g) Meat and fish 1 lean fillet steak (105 g) 31g 1 chicken breast fillet (125 g) 30g 2 slices turkey breast (40 g) 10g 1 salmon fillet (150 g) 30g Tuna, canned in brine 24g Dairy products 1 slice (40 g) Cheddar cheese 10g 2 tablespoons (112 g) cottage cheese 15g 1 glass (200 ml) skimmed milk 7g 1 glass (200 ml) soya milk 7g 1 carton yoghurt (150 g) 6g 1 egg (size 2) 8g Nuts and seeds 1 handful (50 g) peanuts 12g 1 tablespoon (20 g) peanut butter 5g Pulses 1 small tin (205 g) baked beans 10g 3 tablespoons (120 g) cooked lentils 9g 3 tablespoons (120 g) cooked red kidney beans 10g Soya and quorn products 1 tofu burger (60 g) 5g 1 quorn burger (50 g) 6g Grains and cereals 2 slices wholemeal bread 6g 1 serving (230 g) cooked pasta 7g Protein supplements 1 scoop (32 g) protein powder 22g* 1 serving (76 g) meal replacement shake 42g* 1 nutrition (sports) bar (50 g) 15g* * Values may vary depending on brand
Trans fats are even more harmful than saturated fats. Tiny amounts occur naturally in meat and dairy products, but most are formed artificially during the commercial process of hydrogenation when vegetable oils are converted into hardened hydrogenated fats. Hard fats are a cheap way to make pastries and biscuits crispy, cakes moist and fillings creamy, and many processed foods last longer. But they increase blood levels of LDL cholesterol (‘bad’ cholesterol) while lowering HDL (‘good’) cholesterol, which increases your risk of heart disease. They may also encourage fat deposition around your middle, according to a 2006 US study, and increase the risk of diabetes. There is no level of trans fatty acids that is safe, according to the US Institute of Medicine, who recommends that we should aim for zero. The UK Department of Health recommends that trans fatty acids make up no more than 2 per cent of total calorie intake – roughly 5 g per day. Check food labels for hydrogenated fats and partially hydrogenated fats. Main sources include: ■ Margarine ■ Low-fat spread ■ Pastries, pies and tarts ■ Biscuits ■ Cereal bars, breakfast bars ■ Cakes and bakery products ■ Crackers ■ Ice cream ■ Desserts and puddings ■ Fried food
Good fats Monounsaturated fats lower harmful LDL cholesterol levels (without affecting ‘good’ HDL) and can cut your heart
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18-8 P54 Shoe Test to use:Layout 1 03/10/2008 12:36 Page 54
SHOE TEST
Winter Trails By Andy Barber
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SHOE TEST Escaping the beaten track and heading for the trails is a great way of seeing new scenery and making your running more enjoyable. During summer months you will find that most road running shoes are fine to wear for this. But once the winter months take hold a pair of specialist shoes are a worth while investment. They are designed for the demands of the off-road which will make your running more straight forward and enjoyable. They will also spare your road shoes the effects of trying to handle terrain that they are not up to. You will notice several key differences between road and trail shoes. Firstly and unsurprisingly the trail shoes have an outsole that is designed to cope with the off-road terrain. Some are designed for sloppier surfaces, some are more cut out for rocky terrain (which can be slippery when wet), whereas others are designed for a variety of surfaces. Many trail shoes are built with a midsole very similar to road running shoes and will therefore feel fairly similar to a road shoe. These are suited to running where you mix road and off-road and the more accessible trails. Other trail shoes have a lower profile midsole to give more a stable ride. Stability becomes a very important attribute on surfaces which can be very uneven underfoot. These shoes often have other adaptations for this more rugged terrain. For example some have protective plates that reduce the risk of rocks or roots pushing up into the midsole and bruising your feet if you tread on them. Midsoles and outsoles can have other features too which allow your foot to be more adaptable to uneven underfoot conditions.
Stability becomes a very important attribute on surfaces which can be very uneven underfoot The upper of a trail shoe will also be specific to the conditions you are likely to face. The fit should be narrower so that the shoe is more secure on uneven terrain. The upper is also likely to be more rugged to cope with scuffing and snagging, and the likelihood of getting wet. This means that you may lose some flexibility or lightness when compared to a road shoe. A ‘toe bumper’ where a protective piece of rubber or other materials can be used to protect your foot and the shoe at the front. Some trail shoes have uppers that use waterproof materials. Others are designed to drain quickly. Many experienced fell and adventure racers prefer the later used in combination with a pair of waterproof
socks as waterproof shoes do not drain very quickly if water comes up over the sides. So waterproofing is good in damp conditions or if you are not going through water that will come above the shoes. If you are going through deeper water they are not so good. Long runs in heavy rain can also see the rain that runs down your legs slowly accumulate in the shoes. Trail running can vary quite widely. For some of us it can mean running on quite even and soft surfaces such as in a park or man-made trails in woodland. Other runs can take in much more varied, unpredictable or rocky ground. You should choose your shoes according to the surfaces that you will be running on.
The Shoes Nike Air Trail Pegasus+ The Nike Air Pegasus is a very popular road running shoe and this is a trail specific version of that road shoe. The cushioning remains good enough for use on extended stretches on road or harder surfaces. It is not designed for road use but is fine for shorter doses of road running. The outsole is up to quite a mix of terrain but does not have the lugs that you want for very sloppy conditions. There is a medial post for a bit of extra support and stability. The upper has been made more robust, which in combination with the changes to the rest of the shoe mean it is not quite as responsive as the road model. But nonetheless this is a good and adaptable trail running shoe which is suited to the trail running most people will be taking in.
£70
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18-8 p8 Body & Sole:Layout 1 07/10/2008 14:55 Page 8
Body+Sole HEALTH FITNESS NEW RESEARCH KIT EVENTS PEOPLE SPORT
SPORTS SCIENCE
FORCE PLATE HELPS WELSH RUGBY The Sport and Exercise Science Research Centre (SESRC) at Swansea University is using two Kistler 3-component force plates to measure muscle response in three dimensions at up to 2,000 (two thousand) times per second. After analysis, the data is used to define optimal training schedules for individual elite athletes. Jonathan Thomas (above) has 43 Welsh Rugby caps and recently benefited from the SESRC research when recovering from a knee injury. The force plates are used to monitor Jonathan’s recovery to ensure he is fully fit before resuming full training. More information is available from: Kistler Instruments Limited Web Site: www.kistler.com
WORKPLACE FITNESS STAND-UP CALORIE CRUNCHERS Go into the offices of many Scandinavian countries and you’ll be encouraged to stand not sit at your desk. In Sweden, for example, employees have desks which can be raised at the touch of a button to the appropriate height turning the workstation into a ‘stand-up’ desk which is considered much healthier than the sedentary office slump. A refinement of the stand-up desk called a Walkstation is also starting to sell. It’s a raised desk combined with a treadmill that allows work-walking! So the message is stand as often as you can and you might want to consider swapping your office chair for a stability ball!
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EVENTS THREE PEAKS CLIMB AND CYCLE RECORD John McAvoy, Graeme Widdup and Nick Hudson are certainly suckers for punishment. Three years ago John persuaded them to take on the Three Peaks epic for his 50th birthday. They managed the 450 miles of cycling, along with climbing Ben Nevis, Scafell and Snowden in 65 hours and swore never ever again!! Time of course tricks the memory and late in 2007 Graeme suggested it was unfinished business and that it really should be possible to do it non stop in less than 48hours. Soon the plans were made and the training ramped up to 15 hours a week – this was a serious undertaking.
Saturday June 14th at 11.00 saw them pumped with adrenalin and racing up Ben Nevis as slowly as they could – trying desperately to pace it sensibly. Monday 16th at 09.30 saw them stagger off Snowden, one of them hallucinating slightly but all well pleased. They had done it in a remarkable 46 hours 30 minutes. They believe this is a “world record”. If anyone knows of anyone doing it faster would they please contact Nick @ nickhudson@doctors.org.uk
WORLD’S FIRST ONLINE PERSONAL TRAINER CONFERENCE European Institute of Fitness Director Darren Tebbenham has organised the world’s first online personal trainer conference which will run from October 31st through to November 2nd 2008. For more information and to participate log on to www.virtualptconference.com LINEUP Darren Tebbenham, European Institute of Fitness Director Mark Smith, Online Education Manager Richard Cotton, National Director of Certification, ACSM Sharon Curciarello, Presenter and Online Coach Jean Ann Marnoch, Registrar REPS Sarah Miller-Mead, Chiropractor and Education Manager, EIF Andrew Ramwell, Director MISP, MMU Mike Wilson, Presenter and Online Coach
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INTERVIEW
Cooke Nicole
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INTERVIEW
On the second day of competition at the Beijing Games, in driving wind and rain, Nicole Cooke started GB Cycling’s Gold Rush with a magnificent display of team-work, grit and determination. Finally laying to rest the ghosts of Athens, where without team support, she was unable to perform to her potential hopefully this win will see her get the recognition she deserves as one of GB’s most successful sporting stars. Since dominating junior domestic racing in the mid to late nineties, going on to three junior world medals in three different disciplines, a Commonwealth gold and then an unbelievably successful professional career including numerous Classics wins, topping the UCI rankings and victories in both the female equivalents of the Tour de France and Giro d’Italia, it’s hard to believe that she wasn’t already a household name. Hopefully though, with her and the rest of GB Cycling’s performance and along with new sponsorship, our cycling stars will finally start to get the recognition they deserve. Now back at her Swiss training base Ultra-Fit caught up with Nicole to ask her about Olympic glory, her career, her training and her new book.
UF: Congratulations on your stunning win in Beijing and being the first GB gold medal winner of the Games. Has it sunk in yet? NC: Yes, just about. It’s just starting to sink in how much my life has changed now I’m an Olympic champion. UF: It looked a really gruelling race, do you think the conditions played into your hands? NC: It was, cycling does tend to be a pretty gruelling sport. I didn’t let the conditions affect me. I train too hard and too long to be put off by wind and rain, so it wasn’t an issue for me. However, it might have taken the edge off some of the other riders so might have indirectly helped me in that way. UF: Although it definitely wasn’t an issue on the day, had you done much heat acclimatisation work? NC: Yes, in the 4 weeks leading up to departure I did a lot of riding in the heat including a race in 36C the Sunday beforehand. Even though the conditions on the day weren’t hot I’m really glad I was properly prepared though as, being use to the heat, allowed me to train and recover properly in the week leading up to the race.
UF: For our readers who aren’t familiar with cycling and its tactics how important were the contributions of Emma Pooley and Sharon Laws? NC: Very important and they were two great team-mates. In cycling it’s very hard for an individual rider, even if they’re the strongest, to overcome a team working against you. Before the race you plan a number of tactics to maximise the chance of team success and to anticipate what other teams might do. You try to play to your strengths and expose their weaknesses. We had three really strong climbers and Emma’s great attack allowed me to sit and defend her while saving energy so, if she stayed away, I’d be strong to race for silver or, as happened and the race came back together I’d be able to go for gold. UF: At what stage in the race did you think I’ve got this? NC: Once we were over the top of the final climb and in a small group I kept on telling myself if I didn’t do anything stupid I’d be in with a great chance to try and win. But I worked all the way to the line and it was only in the final metres that I was sure.
UF: You gave us all a bit of a scare when you came out of the tunnel and were suddenly 3-4 metres off the back of the group going into the final straight, what happened? NC: The conditions were horrendous and I just didn’t want to risk coming off or being knocked off by one of the others so I just backed off. I didn’t want to take the risk and, knowing how the hill climbed to the finish, I knew I’d be able to get back on and come past them. Although, giving away that much probably wasn’t ideal! UF: British Cycling is now so dominant, how has that happened? NC: Investment has come into the sport but that on its own doesn’t guarantee success. Hard work from the support team and the riders and having the right expertise and skills available to harness the talent. UF: With major sponsorship now from Halfords and Sky where do you see the sport going? NC: It’s already building up in terms of popularity and participation but now it can really take off. It’s a beautiful and diverse sport with so many disciplines that anyone
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18-8 p98 His n Hers:Layout 1 06/10/2008 11:06 Page 98
HIS ‘N’ HERS
gym fees Are you paying too much?
Whether you are male or female you will care about where you spend your hard earned cash. His and Hers takes a look at gym memberships and offers the health club industry some tips that might help them get - and keep - more members
This year the ‘r’ word … ssshh, say it so no ones hears ….. recession has taken a further toll on us – we have less money in our pockets and are becoming increasingly concerned about what we spend it on. In response to this – as noted – there has been a reduction in gym membership fees and in particular a growth in special offers and free memberships designed to entice new members. We start by taking a look at free memberships …
In 2006 £200 million was wasted in gym memberships and memberships fell by 3.6%. These figures indicate that people are turning their backs on gyms and wasting their money.
Are there any such things as free gym memberships?
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More specifically member numbers fell 53,500 to 1.42m in the year to June 06 – despite joining fees falling by 17% (although average monthly subscription fees rose 3.5% to £39.05).
We went in search of some answers and contacted the Citizens Advice Bureau. We were presented with a number of shock
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HIS ‘N’ HERS good idea as you can try before you buy, but you should not feel (or be pressured) to sign up there and then if you don’t to.
Longer free trials It is possible to find 1-month free memberships. We discovered www.thegymwebsite.co.uk. Although the site says that it ‘offers exclusive deals with the UK’s leading health and fitness operators,’ at the time of writing these seemed to be linked to LA Fitness clubs only. You select what club you want to trial and then sign up. You have to provide your bank details for direct debit, for example, but you are able to cancel after your trial (they are very precise about how to do this). Additionally the site claims you could save up to 20% off memberships through
Phoning One chain’s London flagship club’s receptionist told us when we enquired about the cost of membership that, “We have no information here, they (the sales team) don’t tell us. You’ll have to phone back tomorrow.” Hmm, it was only 7pm, a time when a lot of people might want to phone round and find out prices. And, even though the receptionist was polite, the answer was perhaps not the most well chosen. A couple more phone call resulted in ‘call back tomorrow and arrange to visit the club’. We expressed that we did not want to come into each club to see the membership staff ‘tomorrow’. On enquiry we were told - on occasions - that we could phone up and find out without visiting. It would appear that the clubs
As a year long membership could cost you as much as £1000, it makes sense to fully understand what is being offered
stories – though we must add that these are isolated examples. One south London gym user discovered that she would be charged for a further 3 years membership had she not cancelled her ‘free’ membership within 12 days One Merseyside CAB client was charged £11 to use the changing rooms and would have to sign up for 3 years to claim their ‘free’ gym membership prize.
their referral system and you won’t have to pay admin fees – which at the LA Fitness in Epsom amount to £46. Note: the site is linked to The People newspaper. Although a much smaller chain Golds Gym (6 clubs listed on their website) is currently offering a 3 day VIP free pass – go to www.goldsgym.com
want you to go to them so they can try to get a ‘sale’ there and then – so again to reiterate, if you do visit, don’t feel intimidated into signing up. Saying that, ‘you will think about it and get back to them is fine’ – this could save you money in the long run, when you decide which club to join.
The small print
Surfing
As well as being very careful about signing up to real (or otherwise) free memberships, you should be equally diligent when it comes to reading the small print when you do decide to join a gym under normal contract circumstances. The CAB recommends that you take your time and don’t sign anything that you don’t understand. Why? You could, for example, be signing a fixed term credit agreement – which means that even if you cancel your direct debit, you may still have to pay for one, two or however many years your fixed term gym membership credit agreement lasts for. As a year long membership could cost you as much as £1000, it makes sense to fully understand what is being offered. The Office of Fair Trading has more information and produces a leaflet on the contractual do’s and don’ts of joining a gym - go to www.oft.gov.uk.
What of the internet? Well, unlike us you’ll probably not have all day to surf the clubs and gyms websites in your area. And your enthusiasm might soon be blunted by the difficulty of finding out again how much it actually costs to join. Our search of most of the major health clubs found that Fitness First was one of the few to display its membership prices and it’s terms. Their ‘Blue membership’ costs £43.95 at their Croydon club and there is a £30 admin fee (is that needed?). We were just about to find out what the Blue Membership entailed when the website crashed. However, going back on we did unearth some more useful information in their FAQ’s section. They have thought through what will concern most potential members. For example, in regard to general membership terms they stated:
The mystery of memberships! Bonafide offers Clubs do offer genuine 1 day free (or longer – see box out) memberships, such as Cannons and these are designed in part to get you into their clubs so that the membership teams can talk you through the various joining and payment options. It’s a
Ultra-FIT did a bit of phoning and surfing and found that it was actually quite difficult to find out how much memberships cost at some of the big health club chains’ facilities. In the process we came up with quite a few ideas that the health clubs might like to consider.
‘A minimum 3-month membership period applies to all membership options, other than the annual, lifestyle, off-peak and over 55’s, where a minimum 12 month membership period applies’ A search on other big players’ websites for joining fees and memberships yielded few results. Surely the health clubs could
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18-8 p64 Workout:Layout 1 03/10/2008 12:41 Page 6464
SIX-WEEK WORKOUTS
Super
Stretch Nik Cook teams up with a top Sports Physiotherapist for a two part series showing what you really should be doing with your stretching. How much time do you devote to your cardiovascular training, how much time do you devote to your resistance training and how much time do you devote to flexibility? I’m guessing that if you’re not a “yoga bunny” time spent on the latter is probably a fraction of the other two. A token five or ten minutes rolling around on a mat at the end of a workout or a bit of limbering up prior to a run is all I certainly used to
GB slalom canoeing squad, St Helen’s rugby league team, Olympic swimmers and cyclists and being lead physiotherapist to the North West Institute of Sport. He also practises what he preaches recently placing 3rd in his age group in the European short course quadrathlon championships. By showing me how stretching was a key component of training I conquered my injury and came back faster and stronger. I
By understanding what you’re doing I hope it’ll increase your motivation to make stretching a regular part of your training manage. Through last winter I trained really well and going into spring both my running and cycling were super strong. I even managed a podium finish at the Merrell Mudman off-road duathlon in March and posted some pretty impressive scores in the lab. Then, after a long flight and a couple of hard workouts, it all went wrong. Pain in the outside of my knee and buttocks and a total curtailment to my running. Eventually I dragged myself along to Sports Physio Tim Deykin at SportMed in Stockport www.sport-med.co.uk and with his help and guidance got back into full training. Tim’s CV is impressive attaining his first Sport’s Science 30 years ago and since then, having qualified as a physio, working with the
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therefore took the opportunity to pick Tim’s brain about how and why to stretch and to get him to demonstrate routines for the lower body and upper body. Rather than with so many articles on stretching I got Tim to go into the science of why and how to stretch. By understanding what you’re doing I hope it’ll increase your motivation to make it a regular part of your training.
Why stretch? Rather than the usual vague “to prevent injury” Tim has a ten-point checklist of reasons. 1
The ability to hold sustained positions or postures especially at the end of range of movement that normal
1
activity may not cause. Working to these far ranges results in more flexible and functional tissue. 2 Counteracting the effects of repeated movement patterns (such as running, cycling or swimming) that can develop muscle imbalances. 3 Increasing range of movement allowing for improvements in efficiency and economy of movement. 4 Elimination of metabolites at end of activity. 5 Elongation of muscles breaks tendency to develop trigger points (localised areas of tightness within a muscle). 6 Development of trunk/core stability. 7 Development of control, isolation and “body awareness”. 8 Learning to rise above pain and how it can ease does not always equate to injury in a state of mediation and relaxation. 9 Counteracts stiffening affect of ageing on joints. 10 Post injury can help to reduce the formation of scar tissue.
When to stretch Tim is adamant that the time to stretch is post-workout. “Stretches are best performed post activity not only because the body parts are warmer and in a better thermal state for stretching, but because when muscle fibres are elongated, fluid exudes from between the fibres, where it can be transported away by the lymph system and circulation so enhancing the removal of metabolites. In this sense the stretching routine at the end of a training session is not an add on to the session you have just done. It should not be considered as being redundant with respect to the outcome of that session as this will tend to give you the feeling that it is dispensable. You should think of it more as early preparation for the next session by ensuring the elongation of muscles, range of movement and the
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SIX-WEEK WORKOUTS muscle environment with elimination of metabolites which build up during strenuous activity, is in optimum state for your next session.”
How long to hold each stretch An area of controversy but Tim is convinced that a stretch of 2-5 minutes is far more effective than the normally prescribed 15-30 seconds. “Holds of just 15 seconds have been reported to be enough to produce elongation in a muscle. However, it has also been demonstrated that with short duration stretches, the amount of elongation achieved is diminished when re-assessed ten minutes later to produce an overall lengthening of only 20% of the stretch. Also, this seems far too short a period to overcome resistance to elongation by the very fact that a muscle is often painful when stretched so it attempts to hold itself together, the opposite of elongation. Most importantly, every cell in your body is held in position by fascia, and this is a huge organ that can exist in two ends of a continuum between an immobile solid and a pliable gel. In both states it is composed of fibres embedded in a matrix (an aqueous mixture of chemicals). The fibres are what produce the tensile strength. The matrix can exist in a solid state or a gel state, Normally it is in the solid state but can transpose into the gel state under certain conditions such as mechanical factors such as movement, pressure or stretch, but this transposition is not instant and can take anywhere between two and five minutes to occur. This means that a short acting 15-second stretch will not effect a change in this tissue. There has evolved a technique of soft tissue manipulation (specific deep massage) called myofascial release, and this employs deep pressure or stretch of a sustained nature to allow the fascia to transpose from the more solid to the gel (flowing) state. Sustained stretches not only allow us to access these elongation benefits, but on a neural level, the initial resistance to stretch due to muscle tension can be painful or at least anxiety provoking both of which reduce the benefits of the stretch and generally there is a tightening of all the muscles around the affected part. Employing a sustained stretch allows you to relax the surrounding muscles during this phase and eventually to release the tension in the muscle you’re stretching. If you continue to hold the stretch it seems as if you come to another level of relaxation and release, and so on in layers of relaxation and release. Eventually there is no pain or discomfort, and at that point you really feel like you are beginning to stretch tissues for the first time! No one can ignore this feeling of enlightenment!”
The Workout One of the first things you’ll notice when you try this routine is that it’s no soft option. It is a workout, you will sweat but you’ll really feel good afterwards. The routine below concentrates on the lower body and is great in particular for runners and cyclists. Aim to hold each stretch for a minimum of two minutes but, if it feels really good or the area feels especially tight, go for the full five. In an ideal world you’d perform the full routine after every workout but time constraints may prevent this (depending on length of hold the routine will take 24-60 minutes). Experiment with it and you’ll find the stretches that are good for you and can concentrate more on those. However, try for a 4-6 week block, doing the full routine 3-5 times per week and I can guarantee not only increased flexibility but also improved performance.
Indian Knot
Probably my favourite stretch that Tim has taught me and one that, much to my wife’s consternation, I’ll happily sit in front of the television doing. Focussing on the buttocks and also the sciatic nerve it targets an area that is also often related to tightness in the hamstrings. Sit on the floor with one leg bent in front so the heel rests near the opposite buttock. Cross the other leg over, maintain a strong core and elongate through your spine. You should aim to distribute your weight evenly through both buttocks although don’t be surprised if one side is elevated. As you ease into the stretch it will even out. Hold for 2-5 minutes and then repeat the other way.
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CLUBSPORT CHALLENGE
INCREASE YOUR
FAT-BURN
RATE
It’s the ultimate gym challenge and there are levels for beginners as well as regular exercisers so you don’t have to be super fit to take part. Setting achievable goals and training progressively to reach them is the perfect way to get the most out of the time you spend at the gym and will guarantee that you will get results.
What is the ClubSport Challenge? Ultra-FIT’s ClubSport Challenge is an exciting and fun way to give your fitness a boost and stay MOTIVATED all year. Based on a three tier ability system (Bronze, Silver & Gold), and comprising five stations (bike, ab-curls, rower, shoulder press, treadmill), the ClubSport Challenge has been specially designed for people of all ages and abilities, and will test your strength, speed, and stamina. Each of the five disciplines must be completed in sequence under your instructor’s supervision against a RUNNING CLOCK – NO STOPPING. If you pause to take a
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breather between the bike and the sit-ups for example, the stopwatch is still running and doesn’t stop until you’ve completed the final discipline (treadmill run). Simply ask your instructor to choose the level he/she feels you would be comfortable doing, then get your instructor to put you to the test and submit your time. As your fitness improves, you can move up to the next level. There are no time limits and no restrictions on the amount of times you complete the Challenge, and you’ll be able to compare your latest time with people of the same age by visiting our website,