Premier Training Magazine - Issue 3

Power to

the (sports) people Boot Camp Preparation and structure

Gym Ball

suspended

movement

training

Settingup

asuccessful

PT

business

workout

Tab ata circuits

10

THE Power Of Fat

exercises

exercise

Hard-core

core training

Pre-natal

Sand is the new

iron New Year 2013 | PTM | 1

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Premier Training Magazine

New Year 2013

Editorial gravating pain in the shoulders’.

Kesh Patel - Research and Development Manager

Happy New Year and welcome to the latest edition of the Premier Training magazine.

As fitness professionals I’m sure we are considering what new trends there will be for the coming year, as these will undoubtedly shape our clients’ experience and ultimately our business success.

While fads are often perceived by the media as ‘what’s hot’, they often quickly disappear from the industry radar.

Trends, on the other hand, represent long-term movements. They are essential metrics that help to define longevity and success in the industry - while they may go out, they just come back full circle again.

So what are the expected fitness trends for 2013? According to the American College of Sports Medicine’s Worldwide Survey of Fitness Trends for 2013, strength training remains at the number two position for the second year.

The emergence of a diverse range of portable strength training equipment is testimony to this trend, and is explored in our article, Sand is the new iron’. Such a trend also calls out to the importance of injury prevention and rehabilitation in strength training, which is discussed in ‘Ag-

Following closely on the heels of strength training, bodyweight training has made it to the number three spot for the first time. With its inherent simplicity and minimal design, as well as the growing visibility of bodyweight-driven fitness activities – this is hardly a surprise. For a re-introduction to bodyweight culture, check out, ‘Lo-tech, hi-effect: Introduction to bodyweight training’, which explores a back-to-basics approach to bodyweight training. For those who wish to develop their bodyweight training further, take a look at ‘Introduction to suspended movement training’, which presents simple and advanced progressions in this growing trend. Another consistent top ten trend of recent years that is in favour of bodyweight is core training. To show our appreciation and support of this, we have included articles on ’10 great core training exercises’ and ‘Gym ball training’.

Finally, personal training and bootcamp have also placed respectably within the top 20 trends for 2013. These training formats are often the backbone of many fitness businesses, and for this reason we have a couple of great articles by two of our finest experts. ‘Setting up a successful PT business’ highlights ideas on preparing, promoting and marketing yourself to build a successful PT business; while ‘Bootcamp: preparation and structure’ explores how to programme effective and commercially-viable outdoor bootcamps.

So what is tipped to be the number one trend for 2013?

The answer lies in something that has held the number 1 spot for the last 6 years - educated, certified, and experienced fitness professionals. At Premier, we are committed to driving the need for quality education and certification, and our understanding of fitness trends reflects this. This is echoed throughout this edition of Premier Training Magazine, which has drawn on the diverse and expert knowledge that we have become renowned for – bringing you the best in industry information, training ideas and cuttingedge workouts.

New Year 2013 | PTM | 3

New Year 2013

Contents FEATURES

6 - Non-Exercise Physical Activity (NEPA) 8 - Sand is the new iron 12 - Boot Camp: Preparation and structure 14 - Setting up a successful PT business 20 - Gym Ball workout 26 - suspended movement training 32 - Becoming a Personal Trainer at 55 36 - Tabata circuits 42 - Power to the (sports) people 47 - Aggravating pain in the shoulders 50 - Pre-natal exercise 54 - 10 Hard-core core training exercises

6 - (NEPA)

60 - THE Power Of Fat 64 - Burpee Conditioning

14 - Setting up a successful PT business 4 | PTM | New Year 2013

Magazine Editors Andreas Michael Kesh Patel

Magazine Development Victoria Branch Zoe Rodriguez Advertising Sales Andreas Michael telephone: 07950 338897

Produced by Andreas Michael on behalf of Premier Training International

Published online and via Apple iTunes Premier Training Magazine is published 4 times a per year

Disclaimer: Opinions expressed here may not be in agreement with those of Premier Training International and their employees.

The above parties are not responsible in any manner whatsoever for any injury or health condition that may occur consult with your physician before starting any exercise programme.

Layout Designer: Andreas Michael

32 - Becoming a Personal Trainer at 55

8 - Sand is the new iron

36 - Tabata circuits

Premier Training Magazine is now available on the iPad via iTunes.

Editorial Contributors Patrick Dale Ben McDonald Andreas Michael Kesh Patel Ben Pratt Richard Scrivener Steve Harrison Rob Wilkie Nikos Skevis Shaun Eden

26 - suspended movement training

New Year 2013 | PTM | 5

Non-Exercise

Physical Activity (NEPA) Kesh Patel - Research & Development Manager

For years, we’ve been told the benefits of activity – from improvements in physical and mental health through to changes in body composition.

However, in order to achieve these goals, the focus has been primarily on structured, planned exercise routines, usually performed at moderate to vigorous intensities. While this type of activity has a huge impact on health, evidence now suggests that shorter bouts of lower intensity activity throughout the day can also have significant health benefits.

This is by no means a new concept in relation to the body. In a pre-industrialised and pre-technological society, the human body enjoyed a higher level of physical activity – an existence that wasn’t affected by labour saving advancements, passive entertainment, and ergonomic comforts, all of which have significantly reduced daily physical activity.

6 | PTM | New Year 2013

What is Non-Exercise Physical Activity? (NEPA) NEPA is an acronym for NonExercise Physical Activity, and while this may seem like an oxymoron, it’s worth looking at a couple of definitions. Physical activity can be defined as activity that is part of daily life; exercise is considered to be a form of physical activity that is planned, structured and performed to improve one or more aspects of physical fitness (e.g. strength, endurance, power etc). With this in mind, NEPA is simply any activity that is performed outside this definition of exercise. This activity may include walking to the shops, cleaning the house, or mowing the lawn – they are all examples of physical activity, but they are not necessarily exercise. Obesity expert and Mayo Clinic Professor, Dr. James Levine addresses the concept of non-exercise activity as, ‘all those activities that render us vibrant, unique and independent beings such as dancing, going to work or school, shovelling snow, playing the guitar, swimming or walking’.

Benefits of NEPA In an industry that is heavily defined by the virtues of exercise, it seems strange and almost contradictory to talk about something that is non-exercise based.

In fact, it is this very motion that often leads to skepticism – how can activity such as gardening or walking have a measurable impact on health?

The good news is that the body doesn’t really care whether activity is structured or not.

Research by Levine has shown that non-exercise activity burns an average of 330 calories per day in healthy individuals (and almost 700 calories/day in some

people). Interestingly, obese individuals perform significantly less non-exercise activity compared to leaner individuals.

Furthermore, evidence suggests that taking short frequent breaks from being sedentary is associated with reduced metabolic risk and abdominal fat levels (most likely due to short term, positive changes in the levels of lipoprotein lipase and glucose transporter protein activity in skeletal muscle). Such findings have obvious implications for weight management and obesity prevention.

It’s important to understand that the benefits of NEPA go beyond calorie expenditure, and are summarised below: • Spreads activity over the day • Supplements planned exercise • Improves functional capacity • Increases sense of alertness and well-being • Increases mobility and reduces stiffness during the day • Improved weight management Examples of NEPA There are countless ways of increasing NEPA. Use the following for ideas, and use your own experiences of activities of daily living to discover what works best for you:

• Use the stairs instead of the lift/escalators • Walk your dog, don’t just let it out in the garden • Park your car up to 1 mile away from work and walk the rest of the way.

• Do more gardening • Walk during lunch breaks instead of staying at your desk • Walk/cycle places you would normally drive • Spend family time on the Wii or X-Box Kinect • Clean more.

• Carry your shopping in a basket instead of using a shopping trolley • Get off the bus or train a couple of stops earlier and walk the rest of the way • Stand instead of sitting • Wash your car by hand • Water your garden by hand using a watering can instead of a hose • Take up an active leisure activity, e.g. bowling, ice skating • Move at every opportunity!

Putting it all together Remember that you can literally do anything to increase your NEPA. While such activities may appear to be minimal, they will contribute to significant amounts of additional activity over days, weeks and months.

New Year 2013 | PTM | 7

Sand

is

the new

iron

E

ver wanted a piece of portable training kit that you can do almost anything with and that isn’t made of iron, doesn’t costs too much, is easy to store and portable enough you can take it anywhere?

Well the time has come to bring out the beast and train the Alpha bag way! As a PT and someone who does a lot of outdoor and home training I have to say this is now one of my favourite pieces of kit. Team it up with a mat and an interval timer and you’re good to go for a brutal workout.

The Alpha bag was designed in 2009 by a veteran personal trainer and a product designer. The pair managed to combine all the great features of a sandbag and barbell into one tough piece of kit. One of the great features of the Alpha bag is the multiple hand grips which makes it a truly unique training tool allowing maximum versatility when it comes to working in different ranges of movements, and because it’s filled with sand that shifts about it increases core activation and challenges the body even more.

So if you want one piece of kit that you can squat, clean, slam and throw, I would recommend the Alpha bag.

8 | PTM | New Year 2013

Written: Andreas Michael Modelled: Ina Gutowska Photography: Andreas Michael Sponsored by: www.jordanfitness.co.uk

I’ve put together a little sequence for you to try and it’s one that’ll really get your heart pumping and leave you feeling totally worked out by the end of it. This should flow quite nicely and attack the whole body in one hit and gives you the chance to go powerful for some of the exercises.

Aim to perform 15-20 reps of each of the exercises in a circuit format and little as and when you need it. Give yourself a 2-3 minute after each complete circuit and aim for 2-3 sets depending on time available and fitness level.

Warm up using any form of cardio, (e.g.) jogging, skipping or step ups, until you feel ready to move onto some dynamic stretches and then start the main workout.

The

Workout

1.

2.

3.

4.

5.

Alphabag Deadlifts (RDL) Alphabag Bent over rows (BOR) Alphabag RDL cradle catches Alphabag RDL cradle squat catches Alphabag RDL cradle squat catches with overhead press 6. Alphabag plank chest slides

Alpha bag Deadlifts (RDL) Stand upright with your feet hip-width apart and with your hands grasping the centre handles of the bag. Maintain a natural spine and hinge forward from the hips taking the bag down towards the floor just below your knees. Your knees should be slightly soft but not overly bent. Push your hips forward and return to an upright position to complete the exercise.

Alpha bag Bent over rows (BOR) Stand upright with your feet hip-width apart and with your hands grasping the centre handles of the bag. Lean forwards from the hips with a nice natural spine and allow the bag to hang straight down beneath your shoulders, this is the start position. From here pull the bag in towards your navel but keep your elbows tucked into your sides during the whole movement. Return to the start position and repeat.

New Year 2013 | PTM | 9

Alpha bag RDL cradle catches This is where it starts to get interesting! Follow the description for the RDL above, but speed up the process, and on the upwards phase of drive up faster and flick the bag into a cradle position as shown in the image. With the bag in the cradle position unfold with it and lower it back down and repeat the process. This is a tough one and takes a little practice to get right.

Alpha bag RDL cradle squat catches This is a progression to the RDL cradle catches. Follow the description for the RDL above but this time drop into a squat to catch and cradle the bag.

Maintain a strong core and tightly arched back while catching and stand up to return to the start position.

10 | PTM | New Year 2013

Alpha bag RDL cradle squat catches with overhead press Again we have another progression but this time it’s based on the RDL cradle squat catches.

Follow the above description, but this time rise up from the squat and press the bag overhead.

Return the bag to the cradle position and unfold before repeating the movement.

Alpha bag plank chest slides

If you are interested in finding out how to use an Alpha bag along with other pieces of kit, book yourself onto Premier’s Underground Equipment Training workshop on Thursday 21st March 2013 in Blackpool - visit www. premierglobal.co.uk for more information.

Position yourself in a press up and with the bag placed horizontal beneath and in line with your chest. Spread your feet for extra stability. Using your right hand, grab one of the centre handles closest to you. Pull the bag away from the centre of your body while maintaining good bodily alignment. Return back to the press up position with both hands and repeat the process with your left hand. After the first rep the distance will have increased and so will the intensity.

New Year 2013 | PTM | 11

Boot Camp Preparation and Structure Steve Harrison - Tutor Manager

Boot camp training is taking the fitness industry by storm - and it’s not surprising why. Top trends in the industry currently put high-intensity interval training (HIT), small group training, outdoor workouts, bodyweight only training and military-style training at the top of the list. All of these training formats can be embedded into a well-run boot camp programme, thereby attracting a wide audience. In addition, many people are drawn to the social aspects of group training, thriving on both the group motivation and friendly competition. In fact, many industry experts and exercise enthusiasts would agree that the social benefits of group training are strong motivators for longer term exercise adherence.

Boot camp training is typically intense, utilising HIT techniques within a circuit based workout, and is often performed outdoors several times a week. Having a full portfolio of boot camp class offerings can also benefit the trainer, by allowing a direct debit option. This not only gives clients a flexible payment option, it also provides financial stability for the trainer, especially if sessions are block-booked and paid for in advance.

There is an expectation by many that boot camps are very extreme training sessions. While this is not strictly true, it is useful at the outset to decide on the type of boot camp you are 12 | PTM | New Year 2013

going to offer. Are you looking to run sessions based around some of the more intense training formats, such as CrossFit or British Military Fitness? Or are you looking to brand your boot camps specifically at other markets, such as new parents (Buggy Boot Camp) or ladies only (Fit for a Princess)?

Whichever route you take, ensure that you plan for success.

Here are a few areas to consider when thinking of starting up or growing an already existing boot camp portfolio.

Who is your target audience?

Who and how many do you want to attend your boot camp? What mentality of exercise do you wish to promote? Do you want to attract general members of the public or would you like to take your boot camp to a sports team or corporate business? Sports clubs often have more than enough space, equipment and facilities to provide for your service, and may have a substantial database of potential clients.

What are your specialist skills?

Make sure you maximise on your personal skills and reputation in the industry, as well as finding a specific USP for your boot camps. Will you be offering weight management classes alongside your workouts? Perhaps lectures and seminars or affiliate membership to a sports/ fitness company where all of your participants get discounts on events, products, and equipment? Are you able to provide testimonials of successful completion and results? It is also worth looking at how your boot

camp can align with other fitness offerings in your local area – having a strong network around you and your class will give it more depth and strength of cause.

Where do you want to deliver your boot camp?

When deciding on where to deliver your boot camps, ensure you assess the suitability thoroughly. As well as the usual questions regarding space, think of the extra needs your clients may have. Is there parking nearby and how much does it cost? Can you transport all of your equipment needs with minimal struggle before and after the class? If you are planning on using the location several times per week, then you may need a storage site for larger equipment. Are there toilets within walking distance of the workout site, and perhaps even showers or change facilities? Can onlookers (potential clients) see your class clearly and perhaps observe without having to book a time with you? And obviously, is there a cost to rent the site, and if so, is it worth the outlay?

Are you suitably equipped?

progressed in difficulty and skill over time while still catering for newcomers. With this in mind, it’s important to consider whether you want to offer a non-linear approach (a general class that focuses on variety); or a developmental/linear approach (a class format that runs over, say 6-12 weeks, working towards a specific set of objectives).

It’s worth noting that boot camps that have a progressive approach with the same audience each week will allow you to build a fitness community, as well as bring in new ideas/services gradually.

They also lend themselves well to monthly ‘master classes’ or even quarterly boot camp ‘retreats where clients can exercise in locations further afield’.

Simple added value The power of social media streams such as Facebook and Twitter is undeniably huge, and can be a fantastic way to exploit your boot camp business.

From advertising your next class to finding potential customers, you can add value to your services simply and effectively. And don’t forget to draw on the social aspect by using it as a forum for posting class feedback, arranging meetings, and even simply sending birthday wishes to your clients.

Other social media channels, such as YouTube, can also provide a means of uploading useful video content for your clients, for example home workouts. A good boot camp workout is great, but added extras will make you stand out from the competition.

Final thought

Do you need much equipment? Bodyweight training is currently popular, which may help to answer this question. However, the use of ‘underground’ equipment, such as ropes, sandbags, kettlebells, ViPRs and tornado balls is also another very popular approach - and is often perceived as being on the cutting edge of fitness. However, equipmentdriven sessions will require more preparation, but may attract more participants due to the excitement of learning new training skills.

Evolution and progression – fashion vs. effect Boot camps should utilise a periodised approach to programme design, ensuring that exercises are

Long term success with boot camps relies on effective planning. Your clients will want to feel like it’s working every step of the way, and will expect you to be an approachable, motivational, and inspiring leader at all times. Always deliver with passion and to the best of your abilities, and stay true to your word, reputation and promotional promises. Remember that boot camps should be accessible to all – so make sure you have a training session that not only aligns with industry trends, but also delivers the very best and latest fitness ideas.

Look out for Premier’s brand new course launching in the new year - Group Training Revolution (Boot camp/ Outdoor/ Circuits). Visit www.premierglobal.co.uk for more information.

New Year 2013 | PTM | 13

Setting up a

successful PT business

M

any of the students who complete a personal training qualification aspire, at some point in their future, towards moving out of the club or facility environment and setting themselves up in a freelance PT business. This is an understandable objective as it can provide the flexibility, financial rewards and sense of achievement which draws many people to this industry in the first place. However, setting up your own PT business is often perceived as being daunting and challenging. The purpose of this article is to highlight some ideas on how to prepare, promote and market yourself to build up a successful PT business.

Preparation One of the first major hurdles 14 | PTM | New Year 2013

to overcome is the concept of being self-employed. For many people, this is a significant barri-

Rob Wilkie Fitness Lecturer

er, therefore it is important to be realistic and clear on your goals.

Things to consider include:

Do you have, or can you get hold of, capital to invest in equipment and marketing. Depending on how you set yourself up, you could be looking at anywhere from £2,000 – £10,000

Are you able to financially sustain a period of time when you may be earning less than in full-time employment and/or less than you need to meet your

Target market

Mode of transport

Variations in travel time throughout the day. For example, you may wish to limit your travel time to 30 minutes. However, how far you can travel in 30 minutes at 6am is very different from how far you can travel in 30 minutes at 8am in many towns and cities

You may live in a different economic area to your target client base, which may add to the time/distance being travelled

Your services What sort of personal trainer are you going to be? The answer to this question is far-reaching as it will affect your hours, potential income, and how you market yourself. The areas you need to consider include:

regular financial commitments?

If the answer to this is no, then it would be wise to hold off the idea of becoming self-employed until you can. One rule of thumb is to have savings equivalent to 4-6 months of your regular outgoings so that you can concentrate on building your business rather than be worrying about money worries

Area The geographical area you work in and want to concentrate your marketing on will be dictated by a number of factors. These include:

Are you going to specialise in a certain type of client? Or are you going to take any client who comes your way? There are advantages and disadvantages to both methods, but general advice for most new PT’s is to start off as a generalist and specialise only when you can afford to do so. By marketing yourself as a specialist (e.g. post-natal exercise) you automatically turn away many potential clients who in the early days of your business are important to keep

What days of the week/ hours are you willing to work?

The PT industry, like any service industry, generally works outside of ‘normal’ hours. Therefore, be prepared for lots of early mornings, late evenings and weekends. If this is a problem (for example, because of childcare commitments) then you must be prepared to turn away potential new clients. This is not to say that you can’t work Monday to

Friday, 9am to 3pm - but you may need to limit the number and amount of clients you could potentially have (and ultimately the income you could earn)

Where are you going to train your clients? Possible locations include their home or garden, a studio, a park, beach, or a converted area in your home (which raises important insurance and legal issues). If using an outside environment like a park, you may wish to check if the local authority allows or charges for commercial activity to take place in their open spaces. The Royal Parks in London require that you have a license to conduct personal training in their parks (visit http:// www.royalparks.org.uk/business/ fitness-training for more details).

Other Local Authorities around the country may have similar requirements

What equipment are you going to provide? The more you have, the greater the variety of sessions you will be able to offer your clients. Items you may wish to consider include (but are not limited to): Mats (have a few in case they get mucky) Weights (dumbbells, medicine balls, ViPR etc) A step block or bench Boxing/martial arts mitts/gloves/ pads Suspension straps Speed ladders, hurdles, cones Stopwatch, heart rate monitor, gym boss Stability balls, bosu, stability discs

How are you going to transport yourself and your equipment? In answering this consider your professionalism turning up in a vehicle that is branded with your name/logo/ website may project a more professional image to your clients.

New Year 2013 | PTM | 15

Pricing How much do I charge? This is an important question as it ultimately dictates your income. It’s important to understand that PTs sell units of time – with skills and knowledge being what we fill that time with. You are therefore looking to maximize your hourly rate, as that will maximize your total income. There are numerous factors to consider, including the following:

What is your competition charging? Research and find out what your local competitors are doing in terms of the services they offer and the prices they charge

Decide whether you are going to charge more, charge less, or charge the same as your competitors. Each option has different implications on the level of service provided Consider having off-peak pricing for those times of day which are generally quieter i.e.

10am – 3pm. This may attract clients for whom your top-rate is perceived as being too high Offer discounted rates for group training. The advantage of these is that they are cheaper for the client, yet maximize your time. For example, if your normal rate is £40 per hour, you could instead have 6 people paying £8 per session which means you earn £48 per hour and they pay considerably less so are more likely to stick with it Offer packages and block bookings. This can be a group of sessions booked and paid for as a unit, or a package offering training and nutritional advice. People often expect to pay a cheaper rate for such a deal - but be careful about giving too much of your time away. For example, a ‘Buy 10 sessions, 16 | PTM | New Year 2013

pay for 9’ deal means that you are effectively giving away 10% of your earning potential

Think about how to handle client cancellations. Whilst you have to protect your own income, it’s also important to keep your clients happy. In any case, try to establish a cancellations policy and reinforce this to all clients at the outset. Be prepared to be flexible though - a little give and take will go along way to enhance your reputation

Marketing The issue of marketing yourself to attract new clients is the cornerstone of success for any new PT business. It is also the area where most people are weakest, and where freelancers are least willing to spend money, as the return is not immediately apparent. However, money spent wisely can determine the success or otherwise of your business.

Websites One of the key elements in today’s PT businesses is to have an attractive, professional website. The vast majority of potential clients look for local business and services online, so having an accessible website is important. Consider online services that allow you to build, customize and personalise your own website from a basic template typically these services charge a monthly subscription and offer a budget conscious solution.

A (usually) more expensive option is to employ a website designer. This service can range in price from a couple of hundred to a couple of thousand pounds, so do some shopping around. The service offered here is usually more personal, and your website may well come with more features, making it look and feel more professional.

Whichever option you choose, it’s important that the site reflects you and the type of service you will offer; it should invite people to contact you. For example, clever use and placement of images will often determine whether a potential customer will read on - if the photos of the people on your site are young, sexy and ripped, it may deter older, bodyconscious clients.

your website and have it hitting the top of the search engines.

Another option to consider is enrolling on various online business directories that offer lowcost business listings – these are often a cost effective way of getting to the first page on a web search.

In a similar vein, the text you use to describe yourself and your style is important. Words such as ‘patient’ , ‘caring’ or ‘friendly’ are just as important for people to read as ‘motivating’ or ‘inspirational’. Also, be careful (or avoid) ‘guaranteeing results’ on your website, as this may lead to problems, especially if results are not achieved.

The use of networking clubs to gain business is an area which a lot of people have not really heard of or considered. It can however be a very productive way of gaining new business as it allows you to meet other business people face to face.

The basic idea of these clubs is that they meet on a regular basis to exchange ideas, and most importantly give each other referrals and new business. Business Networking UK (BNI) has a global presence, yet operates on a local level - groups meet once

Once the website has been developed, the next step is to get it on the first pages of a web search. Web designers may offer a service to ‘optimize’

Networking

New Year 2013 | PTM | 17

a week (usually at breakfast) and each member of the group is given a minute to talk about their business. The significant advantage of networking clubs is that they are fantastic places to meet the people who can help you with your business needs, such as accountants, printers, and web designers.

Client retention Like any business, it is easier to keep existing clients than be continually looking for new ones.

‘People don’t care how much you know until they know how much you care’. This is an important aphorism to remember, as it will separate a successful PT business from an unsuccessful one. Consider the following Do’s and Don’ts:

Make the session about your client. Your client is paying you and should therefore de18 | PTM | New Year 2013

mand your full attention, focus and energy

Make the client feel important by talking about their life. Find out the names of their partner/family members/pets, and ask about them. Talk about their day at work, their weekend or their hobbies. Show interest in them as a person rather than just as a source of income

Remember their birthday and get them a card (and present). Respect religious or cultural holidays and give appropriate acknowledgements

Go the extra mile, such as writing programmes for when they go on holiday, or giving tips to their family members who ask for advice. Don’t charge for this, and it will be perceived as added value

Avoid talking about your life unless they specifically ask.

Don’t take phone calls/text messages/Facebook messages when with a client Be prepared to be a

shoulder to cry on occasionally.

Avoid getting involved in their personal life but be aware that a lot of clients view their PT as someone they can unload their problems onto Be reliable and punctual. If you have promised them something, provide it.

Train your client in the way that is appropriate for them, rather than training them in the way you prefer.

While it may appear contrary to your expectations, the clients you will keep the longest are those with non-specific goals or expectations. For those clients with specific goals – such as getting in shape for a wedding – try to work on the long-term benefits of the exercise habit to get them training with you once they have reached their goal.

Business type & tax The simple and best advice here is to get an accountant from the beginning. They will be able to advise you on the best way to set up your business, what to record and keep for tax purposes, how to keep the Inland Revenue up to date, and other associated issues.

It is also advisable to talk to your bank about setting up a business bank account. Very often you pay a monthly charge for these, but this is often waived for the first 12-18 months whilst you set yourself up. They should also be able to offer you help on putting together a business plan, which is a great discipline in terms of clarifying your ideas and your budget.

Summary Here are the top ten tips for PT business success: 1. Write a business plan – get your bank or accountant to help 2. Get an accountant 3. Build a website 4. Join a networking club 5. Organise your finances so you can afford a few months of limited income 6. Decide on your target area and type of client 7. Decide on a pricing structure 8. Decide on what equipment you need and how you are going to transport it 9. Look after your clients – they are your life 10. Have fun!

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New Year 2013 | PTM | 19

Gym Ball Hitting all over

workout

Looking for a way to “pump up” your bodyweight workouts? Using a gym ball can do just that and you’ll get the added bonus of a fully charged core workout at the same time! Making any exercise unstable will force the body to fire its stabilisers and provide greater core activation. Taking a bodyweight exercise like a press up or an abdominal crunch and doing them on a gym ball will take your workout to a whole new level.

Gym balls are basically air filled and available in a range of different sizes which are based around your height. They are sometimes called Swiss balls, stability balls or exercise balls. The name doesn’t matter though – they are all the same thing.

If you’re looking for a simple way to progress some of your home workouts you definitely can’t go wrong so why not try an inexpensive gym ball and a pair of dumbbells?

Written: Andreas Michael Modelled: Ross Austen Photography: Andreas Michael

20 | PTM | Winter 2012

The workout

All body circuit section

This workout looks simple of paper but is designed to test your fitness and skill and give you an idea of how to develop your home workouts. By using just two pieces of equipment you can get a great all round training session in just a short period on time. Who needs to join a gym?!

Perform two or three sets of between 15 to 20 repetitions of each exercise under the all body circuit section. Then work using form failure for the core section for two sets (taking each of the exercises to the point of form loss).

Warm up using any form of cardio, e.g. jogging, skipping or step ups, until your body is warm and then perform some dynamic stretches before starting your main workout.

• Gym ball overhead squats • Gym ball press ups (push ups) • Gym ball hamstring curls • Gym ball dumbbell rows • Gym ball seated overhead press

Core circuit section • Gym ball knee tucks • Gym ball name writing • Gym ball plank • Gym ball sit ups

Main workout

Overhead squats Targets legs, core and stabilisers Grasp your gym ball firmly with both hands and raise the ball overhead. Place your feet hip-width apart. Push your butt back, bend your knees and lower yourself down until your thighs are as close to parallel to the floor as you can comfortably manage. Stand back up and repeat. Make sure your lower back does not round at any point when performing this exercise!

Press ups Targets chest, triceps, core and stabilisers Place your shins on the ball and your arms in your regular press up position. Brace your core and bend your arms and perform a slow, controlled press up. Return to the starting position and repeat.

New Year 2013 | PTM | 21

Hamstring curls Targets hamstrings, core and stabilisers Lie on your back on the floor with your heels on the ball and your arms by your sides. Lift your buttocks up off the floor and roll the ball in towards you by bending your knees until your knees are directly above your hips. Reverse the movement by straightening your legs again and pushing the ball away.

Dumbbell rows Targets upper back, biceps and core Lie face down on the ball with your toes placed firmly on the ground. Holding a dumbbell in each hand, inhale and pull both dumbbells up and into your sides simultaneously. Return slowly to the floor and repeat.

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Seated overhead press Targets shoulders and triceps Sit with a neutral spine and your feet flat on the floor. With a dumbbell in each hand and raise your hands to shoulder level. Push your dumbbells above your head but without locking your elbows.

Slowly bring the weights down to shoulder height and repeat.

Core section Knee tucks Targets abs and core Place your feet centrally on the ball and walk your hands out until you’re in a plank-like position. This can be tricky so take your time - it may take time to master this exercise! Maintain a strong back and keep your head in line with your spine. Roll the ball in towards you by bending your knees and hips. Slowly roll the ball out to the start position and repeat.

New Year 2013 | PTM | 23

Name writing Targets abs and core Place your elbows centrally on the ball and walk your feet out until you’re in a plank-like position. Keep your chest lifted and not resting on the ball. Proceed to write your name by rolling the ball in each direction using only your elbows and avoid rocking from the toes. Shorten your name if you find this exercise overly demanding.

Plank Targets deep core Start by taking a deep breath and blowing all of the air out of your body. Once all the air is out you’ll feel tightness within your deep core muscles. Try and hold this feeling and start to breathe normally. Place your elbows centrally on the ball and walk your feet out until you’re in a plank-like position and hold. As soon as you lose the tightness or your hips start to drop stop the exercise and take a rest.

Sit ups Targets abs Sit on the ball and place your feet flat on the floor. Slowly begin walking your feet forward so that the natural curve of your spine rests comfortably on the ball. Place your hands at your temples with your elbows pointing out. Breathe out and raise your head and shoulders up – really crunch those abs! Slowly lower back down and repeat.

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Introduction

to

suspended movement training

Shaun Eden - Course Lead for Suspended Movement Training

Suspended movement training is an exciting and adaptable form of resistance training that utilises body weight and forces of gravity to challenge the body. It can be of great use to personal trainers due to its inherent portability and ease of set up, and lends itself to training both indoors and outdoors. Although strongly influenced by gymnastics, modern suspended movement training usually involves suspending from the arms with the feet still in contact with the floor or vice versa. This allows both ends of the body to be stimulated at the same time, adding a strong proprioceptive stimulus.

26 | PTM | New Year 2013

Suspended movement training workout The following workouts will provide a good starting point for your suspended movement training: • Programme 1 is a whole-body workout that focuses on learning the fundamental movement patterns. If you have little experience of suspended movement training, this programme will allow you to adapt to the unique demands placed on the core musculature.

Perform 2 sets of 12-15 reps with 60seconds recovery.

• Programme 2 is also a whole body programme, but now the focus is on integrated (combined) movements. This is designed to provide further challenges to the core muscles, as well as increased proprioceptive demands. Perform 2 sets of 12-15 reps with 30s recovery.

Key points

Programme 1: Getting the ‘hang’ of it!

Movement pattern/emphasis Squat Push Pull Lunge Anterior chain Posterior chain

Exercise Depth squat Chest press Row Frontal lunge Plank Hip bridge

Programme 1 Depth squat Place feet in front of anchor point and hold handles at arm’s length. Drop the hips downwards into a flexed position while simultaneously flexing at the knees into a typical squat position. Drive upwards with the legs to the start position.

• Adjust your body angle to suit your strength • Focus on a smooth transition and movement • Maintain alignment throughout the movement • Take the movement to a point of controlled challenge, not further Chest press Stand with feet slightly behind the anchor point and grip the handles at shoulder height. Bend the elbows and bring body and chest forwards until in line with handles. Push back to the start position.

Row Place feet in front of anchor point and hold handles at arm’s length. Bend the elbows and drive the chest towards the anchor point, keeping the elbows close to the ribs. Slowly return and repeat.

New Year 2013 | PTM | 27

Frontal lunge Place feet in front of anchor point and hold handles at arm’s length. Take a wide lateral step and flex at the knees and hips into a frontal lunge. Drive back with the lunging leg and repeat on the other side.

Plank Start with feet in the hanging foot loops and elbows and forearms on the ground. Keep good spinal alignment and hold this position whilst maintaining a comfortable breathing rhythm.

Hip bridge Start with heels in the hanging foot loops and shoulders/scapula on the ground. Lift the hips off the ground and suspend the body between the shoulders and heels. Keep good spinal alignment and hold this position whilst maintaining a comfortable breathing rhythm.

Programme 2: Integrated movement Movement pattern/ emphasis Squat Push Pull Lunge Anterior chain Posterior chain

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Exercise Frontal squat jump Flye to pullover Row to lateral rotation Suspended lunge Jack knife to pike Hip extension to hamstring curl

Frontal squat jump Start to the side of centre, feet shoulder width apart. Perform a squat jump pushing to the side/frontal plane. Land with soft knees before returning to the opposite side and repeating.

Flye to pullover From a standing position move one arm into a flye and one arm into a pullover position. Lower to a controlled challenge point and repeat on other side.

Row to lateral rotation Perform a wide arm row - when the arms come toward the chest begin to laterally rotate at the shoulder. The end position is reached when the shoulder and elbow are at 90 degrees.

New Year 2013 | PTM | 29

Suspended lunge Facing forward the back leg is positioned with the toes in the straps and a lunge is performed for the required reps.

Hip extension to hamstring curl From a supine position with the feet in straps, perform a hip extension/ bridge. The knees then flex as the feet move towards the hips before returning to the bridge then back to the floor.

Jack knife to pike Place feet in straps and hold a push-up position. The knees move towards the elbows and return to the press up position – this is followed by a pike, with arms and legs extended. Return back to the push-up position and repeat.

Whatever your fitness objectives, suspended movement training will give you a challenging and cost effective way of training, with huge scope for variation and progressions - now don’t hang about!

If you’re interested in learning more about suspended movement training call 0845 1 90 90 90 and enrol onto Premier’s course.

30 | PTM | New Year 2013

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case study

Becoming a

55

Personal Trainer at In this issue, we’ve asked one of our recent students, Chris Zaremba, to give us his thoughts and experiences as someone who didn’t decide to head towards fitness qualifications until the age of 55 It’s not very often that someone has the possibility to turn a health concern into a recreational interest, then into a way of life, then into a means of income – but that is what happened to me, and the final step of that is thanks to Premier.

But let me step back a few years to set the scene.

Up until my late 40’s, I was very unfit and overweight. I remember hitting a maximum of around 110kg before reaching 50. But then I discovered fitness, and – to cut a long story short – became addicted to the lifestyle, such that I am now much fitter at 56 than I was at 26. I’d moved from being McDonalds best customer and a heart attack waiting to happen to winning a Fitness Model contest, which I did with the Miami Pro organisation when I became the 2012 UK Champion for my age group. I’d met some great people along the way, and became just a little bit famous, thanks to my website, videos, friends in the industry, the contest, a magazine cover and regular articles.

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I hadn’t earned any cash on the way, but my view was that I didn’t take up fitness to make money, I did it initially to improve my health. Since passing 50, I’d learned a enough amount on the key aspects of fitness to be able to make the

changes I’d seen in my own body. And I felt at the beginning of 2012 that the time was right for me to help other people – and maybe even to start earning a little as part of the process.

New Year 2013 | PTM | 33

I have benefitted massively from the wisdom of Personal Trainers over my years of fitness, and I decided to qualify.

I enjoy instructing in my nonfitness life, and believed I was in a good position to help other people – perhaps focusing on those who are now the way I was up to age 50. But I lacked the formal education, knowledge-base and qualifications which would be needed to offer a service to members of the public.

I looked at various companies offering tuition in the subject.

My decision was in favour of Premier for a number of reasons: Firstly, Premier is wellconsidered in the industry, and everyone I spoke to had positive comments on the instructors, course structure options and approach employed by Premier. Secondly, the wide variety of locations for study ensured I had a location close to home. And thirdly, I discovered that the key instructor for the first course – Paul Murphy – was as old as me!

So I booked for my first Premier course – Gym Instructor, REPS Level 2 – which I undertook in February 2012 with Steve Harrison and Richard Scrivener joining Paul as instructors. Of the 12 students on the Level 2 course, 8 of them went on to study the Level 3 course that started straight after the end of the Level 2. That suited them, but I’m pleased I took a couple of months away from the classroom at that point. It enabled me to earn some money in my non-fitness life, and I had time to consolidate the knowledge I’d gained from Level 2.

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After a break of a couple of months, I came back to Premier for the Personal Trainer course (REPS Level 3) in June, with the same instructors.

I did have a few concerns before enrolling. Most were linked to my age; I hadn’t been in a classroom for 35 years, and I’m not sure my old grey matter would absorb facts as well as it had back then. And, although I’m fit for my age, I wasn’t sure my gym skills would be up to the level re-

quired. I thought that most people on such a course would be straight out of school or college, and have the natural strength and flexibility that goes with people of that age that are into sports or exercise.

Finally, I was a little concerned about whether I would get on with my classmates, as I thought I would be almost old enough to be the grandparent of some of them!

I needn’t have worried. Firstly, on the theory; the combination of lectures, discussions and web-based home study made

On the practical side, again my worries were groundless. Without doubt, every student on my courses had more physical flexibility than me, and most would have more strength, but I had sufficient in both departments to show I would be a competent Personal Trainer. I know now that interpersonal skills, instructional ability and empathy are of at least equal value to being able to reach your toes or lift the heavy weights.

Finally, on my classmates. In both courses, there were a couple of others over 40, but the level of acceptance from the younger ones of me was not an issue. There’s a buddy system in operation at the courses where each student works with a partner, and I was buddied with two much younger guys, Chris Wickham and Sam Shaw. I found the age gap added to the mutually-supportive approach, each of us bringing different fitness experiences to share between us.

the theory learning possible and enjoyable.

Being able to revisit previous lectures by looking at on-line presentations and mock assessments helped in the evenings. All three tutors had bucketfulls of enthusiasm, knowledge and patience – factors that contributed greatly to my success in both courses.

Plus I benefitted from the theory I’d learnt elsewhere, particularly my attendance at seminars hosted by Rob Riches, my first Personal Trainer, together with the amount of reading I had done on fitness before starting with Premier. I would encourage anyone with concerns on absorbing the theory to do as I did, and read around the subject and learn outside of Premier to add to the content within the course.

Once qualified as a Personal Trainer, I decided to revisit Premier for some additional Continual Personal Development (CPD) courses in September. So it was back to the classroom again for the much shorter courses on Advanced Nutrition for Weight Management, followed by Advanced Nutrition for Physical Performance.

Both courses led by Richard Scrivener, a man who knows more about fitness, and how best to convey information on it, than I ever will. And I’ve booked on my first CPD course in January with Premier – Suspended Movement Instructor Training.

So I now have my PT qualification and a couple of extras on top, and now I’m in a position to perhaps earn a little cash from the fitness industry. But I won’t change my view that I’m not in fitness to make money – but now I can add to this line the fact that I am in it to make a difference. My PT and other qualifications from Premier will massively help in me making that difference to as many people as possible.

New Year 2013 | PTM | 35

Circuits

Tab ata

I’m sure you’ve all heard the word Tabata splashed about in magazines, blogs and even on YouTube videos. This protocol was invented by Dr. Izumi Tabata and his team at the National Institute of Fitness and Sports in Tokyo and it’s now as commonly used in gyms and homes across the world and not just by those looking to lose fat; you’ll find many bodybuilders, Olympic lifters and gym goers alike using this protocol on a daily basis.

Tabata protocol as detailed below: • 20 hard seconds high intensity • 10 seconds complete rest • Repeat 7 more times The effects of Tabata are increased calorie utilisation throughout the day and, more importantly, an increased rate of fat burning in the hours after training. Tabata uses both anaerobic and aerobic training systems, which is 10 times better than using a crosstrainer for 30+ minutes (slow and steady).

Written: Andreas Michael Modelled: Ross Austen Photography: Andreas Michael

36 | PTM | New Year 2013

Tabata works well with whole body exercises as they give you a big bang for your 20 seconds buck! Choose exercises which enables you to keep good form throughout. A deadlift, for example, isn’t a great exercise to use due to bad form during the final rounds and grip might also be a factor.

I’ve put together a little Tabata circuit comprising for an all body, lower body dominant and upper body dominant sections which will give you a hardcore workout in 24 minutes. If you’re able to do anything after this killer session I want to hear from you!

I’ve selected some well known exercises that are easy on form and you’ll be able to gain maximum reps out of. Perform as many reps as possible for 20 seconds with only 10 seconds rest per set of each of the given exercises. You’ll then repeat this cycle seven times per exercise. Perform each exerciser in turn taking only the allotted 10 seconds in between sets. No extra rests please!

Warm up using any form of cardio, e.g. jogging, skipping or step ups, until you feel ready to move onto some dynamic stretches and then start the main workout.

The workout All body

• •

Burpees Squat jumps

Lower body dominant

• •

Squat presses Mountain climbers

Upper body dominant

• •

Press ups Renegade rows

Exercise descriptions

Burpees Targets whole body Stand with your feet hip-width apart and your hands by your sides. Bend from the hip and knees and reach your hands to the floor. Once in the tucked position jump back into a plank and avoid dipping the back. Now from the plank position jump back into the tucked position and then proceed to jump straight into the air. Either swing your arms back or raise them above your head from the air jump. Remember tuck, jump, tuck, jump!

New Year 2013 | PTM | 37

Squat jumps Targets lower body Stand with your feet hip-width apart and lower into a partial squat. Raise your arms to shoulder level. Then proceed into one action jump into the air while at the same time swing your arms back down towards your sides to provide greater height. Aim to jump as high as you can and always make sure you land with soft knees. Go straight back into the start position and repeat.

Squat presses Targets legs and shoulders Stand with your feet hip-width apart holding a pair of dumbbells at shoulder level. Turn your hands so that your palms are facing forwards. Process to squat down and as you rise press your arms over your head. Then return back into squat and repeat the movement.

38 | PTM | New Year 2013

Tuck jumps Targets whole lower body and trunk Start from a plank-like starting position with you palms down flat on the ground and balancing on the toes.

Make sure that your shoulders are in line with you arms and that you arms are not in front of your shoulders. Proceed to jump forward and backward to the start position. keep repeating this movement at a high pace for the duration of the Tabata.

Press ups Targets chest, triceps, core, and stabilisers Start in your regular press up position with your hands slightly turned inwards. Walk back on your toes and brace your core.

Bend your arms and perform a slow, controlled press up. Return to the starting position and repeat. The press up can be modified by performing them on your knees to make the movement easier during the final rounds.

New Year 2013 | PTM | 39

Renegade rows Targets upper back, biceps and core Grasp your dumbbells and place them on the floor. Walk your feet back so that you are in the press up position with your hands resting on the dumbbells. Keep your abs tight and your right arm extended as you pull your left hand into your ribs. Lower your left hand back to the floor and then perform the same movement using your right arm.

Progressions, You could start to play with the number of rounds and active time. Maybe adding a extra round each week and building up to 10-12 rounds, then using active time once you’ve reached your target number of rounds, 30secs instead of 20sec and reducing the rounds back down until you can make 10-12 again using 30sec.

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Power to the

Most people who are keen on improving their sports performance would under-

(sports) people

stand that ‘power’ is a desirable athletic capability and

Richard Scrivener - Course Lead for Sports Conditioning

something that should be trained. Standard text book definitions state that power is the energy expended per unit of time. To make practical sense of this, power is also seen as the ability to exert large forces quickly.

With this in mind, it can be appreciated that both strength and speed (velocity) will help somebody become more powerful. While strength in sport would be great for ‘contact’ situations such as a tackle in rugby, velocity would be beneficial when limb or implement throwing an opponent in Judo or hitting a ‘smashshot’ in badminton.

Understanding the force-velocity relationship

Max Strength

speed matters, for example

It is always important to look at what the science reveals when we hope to design the most effective training programmes for sports performance. The forcevelocity curve helps to shed some light, as shown across.

42 | PTM | New Year 2013

Max power

Max velocity Put simply, this curve tells us that when we want to exert maximum force, for example a 1RM deadlift, the movement velocity will be slow and therefore power output will be low (top left of the blue curve).

In contrast, when we develop

maximum speed or velocity, it would be impossible to lift heavy (bottom right of the blue curve); imagine trying to toss an atlas stone as far as possible – even if it hadn’t broken your toes after the attempt, it’s likely you wouldn’t have thrown it that far – this time, the power output would be low.

Developing sportspecific power There is continuing debate as to what loads should be used in training to allow the athlete to develop maximum power.

For example, it has been

shown that explosive body weight jump training can result in a 21% increase in jump height after 6 months of training (Hakkinen et al.). In contrast, heavy resistance training using squats resulted in a significantly lower improvement of 7%. However, there may be considerable variability in the load found to maximize power output. For example, maximal power outputs have been reported to occur at loads as low as 10% of a 1RM, and as heavy as 70% of a 1RM. These results suggest that there may be no optimal load, but rather a range of resistances that maximize peak power.

Max Strength

With these findings in mind, it may be more beneficial to look at the demands of the sport itself to understand how to best develop power for optimal performance. Some sports may call upon power production that comes mainly from a strength contribution, such as a sprinter accelerating from the blocks; whilst other sports may require a velocity contribution – consider the same sprinter 60m into a 100m sprint. A closer look at the force-velocity curve may help our understanding.

Strength-speed

Speed-strength

Max velocity As shown, to achieve a high power output that is dominated by the need for high forces

(i.e. strength-speed), it may be useful to select specific exercises that will build this quality - for example, the barbell push press. When programming for speed-strength, an exercise like the clap press-up might be appropriate. To understand how power relates to sports performance, it’s important to understand that: • Power is developed as a product of both strength and speed, and that varying combinations of these two qualities can lead to maximum power • A needs analysis of the

sport in question may help to assess when power might be required, and where on the force-velocity curve training should be focussed It should be understood that many sports such as team sports will require power output from across the entire curve.

Therefore a periodized training plan that includes exercises targeting all strength and speed training variations will be beneficial. This is highlighted on the next page.

New Year 2013 | PTM | 43

Max Strength

Strength-speed

Force at 0.3 sec

Max Strength

Consider the graph below:

Athlete A Athlete B

Speed-strength

Importance of acceleration

Max velocity

An additional consideration when training for sports performance is the understanding that acceleration is an important component of developing maximum velocity (and subsequently, power). Linked to this is the actual time available in which acceleration takes place in a given sporting movement or action. It is suggested that up to 0.8 seconds is required to develop maximal strength; whereas many sporting actions take place in a time frame of less than 0.3 seconds. Observations of sporting performance also show that elite sprinters have 0.09 seconds ground contact during maximum velocity running, long-jumpers have a ground contact time of 0.11-0.16 seconds (Brewer, 2008), and boxing movements involve contraction times of 0.50.25 seconds (Turner, 2009). What this means is that the rate of force development is just as important as the maximum amount of strength someone has.

To put this into context, the rate of force production during a 250 kg deadlift may not be applicable to the rate of force production required when out on the field, pitch or track. The message here is that being strong is important for power production but the muscles must be able to deliver that force appropriately (and quickly enough) for any given sports movement. This would bring about a need for more ‘explosive’ forms of training within an athlete’s programme (e.g. Olympic lifting, medicine ball throws and bodyweight plyometrics).

44 | PTM | New Year 2013

0.3 sec

0.8 sec

As shown above, both athlete A and athlete B have similar maximal strength levels. However, Athlete A appears to have an advantage in the sporting environment owing to their ability to generate more force within 0.3 seconds (the critical time period during which many sports movements occur). Both athletes could still benefit from some more maximal strength training, assuming they haven’t reached their ‘strength ceiling’; however, it would appear athlete B should focus on rate of force development training utilising plyometric type exercises, as previously described.

Summary Power is undoubtedly an important attribute to develop for sports performance. It would appear that a good ‘strength base’ would assist in providing the capabilities for maximal power output; to achieve this, heavy (3-6 RM) lifts, such as squats and deadlifts, should be included in a training plan. However, acceleration is an important component of maximal velocity and therefore, power. Once the demands of the sport are understood, it’s possible to accurately define what type of power is required; for example, does it come from the high-force or highvelocity part of the force-velocity curve?

Based on this information, specific focus can be placed on training programmes that prioritise strength-speed or speed-strength. When considering these factors alongside the time constraints of sporting actions, training plans can be tailored to include modalities such as Olympic lifting, medicine ball throws, and plyometrics.

New Year 2013 | PTM | 45

46 | PTM | New Year 2013

Garrath Pledger - Course Lead for Sports Conditioning

Aggravating pain

in the shoulders doing bench press.

Want to get rid of it whilst still training hard?

Without question, one of the most popular exercises in the gym is the bench press, and is used by everyone, from general gym goers to strength and power athletes alike. However, it’s often used too much or performed incorrectly and the result is injury – more often than not, specifically to the shoulder joint complex.

Incorrect technique Dr Richard Dominguez, coauthor of Total Body Training, has often stated that among the athletes who needed shoulder surgery from lifting weights, there were two major reasons they became injured performing bench presses: 1. Lowering the bar too quickly (and often as a result, bouncing the barbell off the chest) 2. Using a grip that is too wide

Furthermore, it’s important to have a training partner to help lift the bar to the correct position - lifting it directly off the supports will place excessive stress on the rotator cuff muscles, particularly the subscapularis.

During a bench press, the shoulder blades are pinned to the bench and are not allowed to rotate optimally, thereby shifting all the stress to the anterior muscles of the shoulder joint. This explains why Olympic lifters, despite the dynamic nature of their sport, are less likely to suffer from shoulder pain than power-lifters (those who compete in the lifts Deadlift, Squat and Bench Press).

Add to this the higher volume and frequency of training – there is an increased risk of developing shoulder problems.

Importance of variety One way to approach this problem is to simply incorporate more variety in the exercise selection, as well as changing these exercises more frequently. A general guideline is to change the exercises every six workouts. In this way, an athlete may do bench presses for two weeks, followed by incline presses for two weeks, then cable presses for two weeks, before finally going back to the bench press. Such an approach prevents plateaus, and the variety reduces the risk of overuse injuries as the stabilizing muscles function in a more diverse way.

Another simple method to reduce the risk of injury is to adopt a varied approach to the horizontal push exercises by mixing them between those lying down and those not done lying down, e.g. cable press (single arm or both arms), press-ups, medicine ball chest pass etc. Apply this principle to those workouts focused purely on chest or upper body; where there is the option to do other body areas (whole body workouts), focus on the synergist and stabiliser muscles to create muscle balance – this will provide support to later sessions where this is not an option.

Reasons for shoulder pain Here are four other common reasons for shoulder pain from bench pressing and how they can be resolved:

1. Muscle imbalance Evidence suggests this is the New Year 2013 | PTM | 47

most common cause of shoulder pain from bench pressing.

If the strength between two muscle groups is not balanced, it can result in faulty alignment.

For example, if the strength of the pectorals is far greater than that of the teres minor and infraspinatus, it may result in pain in the anterior portion of the upper arm, which could lead to a misdiagnoses of bicipital tendonitis.

When trying to improve bench press performance, the weakness may not be limited to the pressing muscles but may also involve the antagonists and the synergists. If the antagonists are too weak, they can send a message to the brain to shut down the agonists. For example, if the upper back muscles are not as strong as your pressing muscles (pectoralis major and triceps) the potential to improve in the bench press is limited.

what can be lifted in the bench press. Such a strength ratio is unlikely to be accomplished by adding a set of external rotation exercises using a 5kg dumbbell.

2. Adhesion build-up An undesirable side effect of repetitive weight training is the build-up of adhesions in soft tissues and surrounding structures. Adhesions are the result of the load used and the volume of repetitions done in training without proper management of rest and recovery.

In other words, the more sets and reps performed (without proper flexibility/mobility training), the greater the potential for developing adhesions.

These connective tissue buildups can take place within the muscle, between muscle groups, in fascia, or between the nerve and the muscle.

While adhesions can occur One reason many athletes in any muscle structure, the don’t achieve their goals is one most often responsible for that their approach to trainbench-press-induced shouling is too simplistic, especial- der pain is the subscapularis muscle (lying underneath the ly among stronger athletes.

The basic rule is the stronger scapulae). The good news is that adhesions can be found an athlete is, the more speand released quickly through cific the programme should Soft Tissue Release (STR) be. Most athletes with a big techniques, carried out by a qualified Sports Massage bench press know that roTherapist. tator cuff training is impor-

tant to prevent injuries from bench pressing, so they may occasionally include a few lighter sets of rotator cuff work in their workouts.

Some research has found that rotator cuff strength should be just below ten percent of 48 | PTM | New Year 2013

3. Limited flexibility Failure to stretch the upper body muscles on a regular basis can result in injuries. One of the most effective methods of stretching is Proprioceptive Neuromuscular Facilitation (PNF), which works by stimu-

lating the proprioceptors in the muscles (nerve endings that react to changes in muscular tension). A similar, but less forceful method known as Muscle Energy Techniques (MET’s) may also be used by appropriately qualified practitioners.

However, the simple act of stretching the shoulder girdle with dynamic stretches before an upper body workout will do wonders for keeping the shoulders healthy and functional.

4. Poor nutritional support A poor diet can increase the risk of inflammation and will not support the healthy maintenance of muscles and connective tissues. The first step providing optimal nutritional support is to eat a clean, varied, multi-coloured organic diet in conjunction with a high quality fish oil supplement.

Fish oil contains EPA which is broken down into key metabolites which have been shown to reduce inflammation and to calm inflammatory signalling.

A varied diet should also include plenty of whole, unprocessed foods with the correct nutrient balance for training and recovery.

Exercises for optimal shoulder function The following exercises will help to optimise shoulder joint function and increase stability, whilst creating the same movement pattern as a bench press

Uneven press ups Perform press-ups with one hand on a low step, one hand on the floor; intensity can be added with the use of a weights vest

Single arm cable press Perform cable presses using a split stance, and focus on increasing scapula movement during the eccentric phase

Serratus press Perform in either a box or full press up position

Stability ball single arm dumbbell chest press Perform the press with one DB, emphasising scapula movement If you’re interested in learning more about Sports Conditioning call 0845 1 90 90 90 and enrol onto Premier’s course.

New Year 2013 | PTM | 49

Pre-natal exercise

Jaime Short - Course Lead for Pre and Post-natal Exercise For expectant mothers pregnancy is an exciting but uncertain time. While many women choose to exercise throughout pregnancy, all too often regular gym goers cancel their membership or stop recreational exercise, without understanding the potential benefits of regular exercise to both themselves and the baby.

While pregnancy isn’t the time to aim for a personal best, or the best time to begin a strenuous workout, regular moderate intensity exercise has been shown to be beneficial to both mother and baby. The Royal College of Obstetrics and Gynaecology lists a host of benefits to be gained, including maintenance of CV fitness, muscle length and flexibility, maintenance of a healthy weight, improved circulation, improved coordination and body awareness, preparation for labour and assistance in post natal recovery.

There is further evidence that exercise can reduce the length of labour and decrease delivery complications and lead to a better tolerance of late pregnancy and labour for the baby.

As the pregnancy progresses, exercise will undoubtedly have to change based on the many physiological and biomechanical changes as some exercises become unsafe or impractical. To explore this further it is important to understand the key changes associated with each trimester.

50 | PTM | New Year 2013

Warm up

Trimester 1 (0-12 weeks) Trimester 1 will see the beginning of some key circulatory system changes, the first being vascular under fill. Early on the release of hormones triggers a relaxing of blood vessels, making them wider. At this early stage, blood volume is the same, meaning there is not enough blood to fill the vessels. This is likely to cause light headedness and carries the risk of fainting when moving from a lying to standing position, so care should be taken with these exercises.

Early on in pregnancy, there is also an increase in the hormone Relaxin, the primary purpose of which is to soften the structures around the pelvis in preparation for delivery.

Unfortunately all soft tissue structures will be affected, leading to joint laxity throughout the body. For this reason stretching should be limited to maintenance only (10 seconds maximum) and care taken when using extremes of joint movement.

Finally, the 1st trimester carries the biggest incidence of miscarriage. While exercise has not been shown to increase this risk care should be taken to avoid any contact sports or activity where there is the possibility for abdominal trauma or a high risk of falling, such as horse riding, contact sport and skiing.

7 minutes upright bike, building up to a 4/5 out of 10 (perceived exertion) Dynamic flexibility (10 reps of each): Squat to arm swing, knee lifts, dynamic pec stretch Exercise

Sets

Reps

Recovery Notes / Alternatives

ViPR Squat thread the needle

2

12-15

30-60 sec Medicine ball squat to press

ViPR deadlift

2

12-15

30-60 sec DB deadlift

Sagittal lunge

2

12-15

30-60 sec Reduce ROM or static

Suspension trainer inverted row

2

12-15

Superset

ž press ups

2

12-15

30-60 sec DB chest press (flat)

X band side steps

2

12-15

Superset

Hip bridge

2

12-15

Pelvic floor slow exercise option 1

1

6-12

Single arm row

30-60 sec -

CV 20 minutes interval programme (including cool down) XT - 5 minute warm up to 7/10 – 1 minute 6/10, 1 minute 4/10 for 10 minutes, 5 minute cool down to 1/10 Flexibility Static stretch (10s max) Quads, Hamstrings, Pecs, Lats, Gastroc, Glutes

Trimester 2 (13-26 weeks) Trimester 2 sees an increase in blood volume, and the correction of vascular under fill. In the majority of women, morning sickness disappears meaning women often feel great and find exercising much easier and more enjoyable. The increase in blood volume (by up to 30-50% by the end of pregnancy) leads to an increase in aerobic capacity.

Relaxin levels peak in this trimester, meaning the pelvis in particular is now vulnerable to injury, and conditions such as pelvic girdle pain become more common. In this trimester the mother will begin to show, affecting her ability to lie prone (face down). Also her centre of gravity will shift forwards leading to a more lordotic (or curved lower back) posture.

This can lead to back pain and muscle imbalances which may need to be corrected. One important issue is the appearance of supine hypotensive syndrome. When lying in a supine position the weight of the baby compresses a large blood vessel called the inferior vena cava, reducing the return of deoxygenated blood back to the heart. For this reason, it is generally not recommended to lie in a supine position (face up), but instead switching to an incline or other alternative exercise.

New Year 2013 | PTM | 51

Sample programme design for 2nd trimester

Warm up

7 minutes treadmill, building up to a 4/5 out of 10 (perceived exertion) Dynamic flexibility with reduced ROM (10 reps of each) Squat to arm swing, knee lifts, dynamic pec, arm circles Exercise

Sets

Reps

Recovery Notes / Alternatives

Cable squat to row

2

12-15

30-60 sec

Med ball deadlift

2

12-15

30-60 sec

Step up

2

12-15

Wall press up

2

12-15

Standing cable abduction

2

12-15

Superman

2

12-15

Swiss ball pelvic tilts

2

12-15

Slow pelvic floor option 2

1

6-12

Superset 30-60 sec Superset

Incline DB chest press Or resistance band 2 sec hold 3 or 2 point

30-60 sec -

CV 20 minutes interval programme (including cool down) Upright bike - 5 minute warm up to 6/10, 1 minute 4/10 for 5 minutes, 5 minute cool down to 1/10 Flexibility Static stretch (10s max) Quads, Hamstrings, Pecs, Lats, Gastroc, Glutes

Trimester 3 (27-40 weeks) Trimester 3 will see a further increase in weight and size (up to 1lb per week due to foetal growth) meaning exercise can become uncomfortable and difficult. Simple tasks such as getting up of the floor take considerable effort, and some machines may no longer be practical to use, such as the leg press or rower. There is an additional stress on the pelvic floor and around 66% of women will experience diastasis recti (separation of the abdominals down the middle) leading to an even greater lack of stability around the core. Breathing may become more laboured, particularly at a higher intensities due to the increasing size of the baby pressing on the diaphragm, so a longer warm up and cool down is required to ensure the safety and comfort of both mother and baby. As blood volume continues to increase, blood pressure rises further, leading to hypertension (or high blood pressure) in many women. For this reason overhead or isometric work should be avoided, as should breath-holding.

52 | PTM | New Year 2013

Warm up

Sample programme design for 3rd trimester

10 minutes treadmill, building up to a 4 or 5/10 Exercise rehearsal – ensure stable base Exercise

Sets Reps

Recovery Notes / Alternatives

Wider leg stability ball wall squat

2

12-15

30-60 sec

Small anterior step with med ball reach

2

12-15

Superset 30-60 sec

Box position single arm row

2

12-15

Seated cable single arm press

2

12-15

Superset

Box position pelvic tilts

2

12-15

30-60 sec

Box position 2 abdominal hollow curl

12-15

Superset

Fast pelvic floor

12-15

2

Or standing if comfortable

30-60 sec

CV 15 minutes including cool down walking on treadmill with a small incline, reducing incline and speed to reduce RPE to a 1/10 Flexibility Static stretch (10s max) Quads, Hamstrings, Pecs, Lats, Gastroc, Glutes

Summary Exercising throughout pregnancy has many benefits for both mother and baby. The physiological and biomechanical changes must be fully understood in order to ensure exercise is both safe an effective. If in doubt consult a pregnancy and exercise specialist exercise instructor.

News - If you want to learn more about dealing with pre and post natal clients enrol onto the Pregnancy & Post Natal Massage/ Remedial Therapy course.

Qualifications

CPD Certification from Premier/Burrell Education, the entry requirements to Candidates need to be certified as a Sports Massage Therapist and already have some knowledge of MET’s and the one day workshop to two day workshop.

Entry Requirements

Candidates must hold a Level 2 Certificate in Fitness Instructing or equivalent to attend htis course.

Length and Format of Course 1 workshop day supported by online learning.

For more information and to book your place please call 0845 1 90 90 90 or visit www.premierglobal.co.uk

New Year 2013 | PTM | 53

10

Nikos Skevis - Health, Fitness and Nutrition Lecturer

Hard-core core training exercises

Most people will agree that core training is more than just sit-ups and crunches.

Building a core that is not only functional and resilient to activities of daily living, but also able to withstand the demands of sports performance requires training the muscles from the hips to the shoulders. In practical terms, the abdominal muscles alone have a limited and specific function – the core actually consists of a more diverse range of muscles that span the entire length of the torso. In

fact, many experts will agree that any muscle that attaches to the lumbo-pelvic-hip complex can be considered part of the core musculature.

These muscles may be further divided into those that make up the stabilisation system (deep and superficial muscles that provide stability), and those that make up the movement system (muscles that attach the spine/pelvis to the extremities). A strong core helps to efficiently distribute the stresses of static and dynamic postures,

and an effective core training programme should target all of these muscle groups.

So what are the best core training exercises? The following ten exercises will provide a diverse range of movements guaranteed to not only challenge the core muscles but also to provide a useful foundation for performance in activities of sport, recreation and daily living.

Stability ball plank How to do it: Adopt a plank position with forearms resting on the ball - engage the glutes, abdominals and shoulder complex. Keep the elbows directly under the shoulders and head in a neutral position, and avoid arching the low back. Hold for the required time. For more intensity, add some small elbow movements (circles/figure-eights) or change to a single leg stance.

Sets and reps: Beginners should try 10s on, 10s off for 6 sets; progress to a full minute without rest.

The bowl How to do it: Lay flat on a mat and make a bowl shape with your arms whilst lifting your shoulder blades off the mat. Now bring your legs about 6 inches from the floor and brace your abdominals/hip flexors, while keeping your chin tucked in - the shallower the sides of the bowl, the more challenging the exercise!

Sets and reps: Beginners should try 10s on, 10s off for 6 sets; progress to a full minute without rest.

54 | PTM | New Year 2013

The captain’s chair/hanging knee lift How to do it: Adopt a seated position in a vertical knee raise machine (or hang from a chin-up bar). Slowly bring your legs into a seated position, before lowering again. The key is to initiate the movement with just the abdominals prior to lifting your legs. For a challenging progression, try a straight legged version or even a leg raise with rotation.

Sets and reps: 2x12-15 reps

New Year 2013 | PTM | 55

Single-arm barbell press How to do it: On a flat bench, grasp the barbell in the centre of the bar and perform a single arm press bringing the near end to your chest. The natural wobbling of the barbell will force the core to react in order to keep you stable on the bench. Use a spotter when you first try this exercise.

Sets and reps: 2x12-15 reps each side

56 | PTM | New Year 2013

Roll out How to do it: Start in a kneeling position, with hands on an Ab Wheel or stability ball, and slowly lower yourself towards the floor, keeping your abdominals and glutes engaged and your shoulders stable. When your elbows reach your forehead, squeeze through your abdominals and pectoral muscles to bring you back upright. If you don’t have an Ab Wheel, try a barbell instead.

Sets and reps: 2x8-10 reps

Stability ball pike How to do it: With your shins on the ball in a prone position, and spine in a neutral position, engage the abdominals until your hips start to rotate posteriorly. Then contract your hip flexors (keeping the legs straight) to bring yourself into an inverted V-position. Imagine being pulled up to the ceiling by your hips. For a challenge, place your feet in a suspended movement trainer!

Sets and reps: 2x6-8 reps

Stability ball abdominal curl How to do it: Lie over the ball with your lumbar spine curved over the ball – keep the hips ‘dropped’. From here, curl the trunk back to a neutral position, holding for a second or two at the top, before repeating.

Sets and reps: 2x12-15 reps

New Year 2013 | PTM | 57

Lunging medicine ball throw with rotation How to do it: As you step into a lunge, have a partner throw a ball over your lead leg. Catch the ball bringing it into a wood-chop position over the lunging leg. As soon as you reach the bottom of the movement, explode into extension of the knee and hip whilst whipping the ball back to your partner (almost like a rugby pass). The key is to synchronize the throw and lunge - load as you step, and explode as you drive off.

Sets and reps: 2x8-10 reps

Kettlebell complex (press/ pullover/press) How to do it: Adopt a supine position on a mat/bench and raise legs, keeping them as low as possible. Perform a single arm kettlebell press, then grab the horns for the pull-over, and finally repeat the press on the other arm.

Sets and reps: Build up to 2x10-15 reps

BOSU ball swimmer How to do it: rest the umbilicus on the centre of the BOSU and extend the hips and lift the legs off the ground. As you hold this position, perform a breast stroke movement with the arms keeping the shoulder blades retracted.

Sets and reps: Beginners should try 10s on, 10s off for 6 sets; progress to a full minute without rest.

58 | PTM | New Year 2013

Power to

the (sports) people Boot Camp Preparation and structure

Gym Ball

suspended

movement

training

Settingup

asuccessful

PT

business

workout

Tab ata circuits

10

Hard-core

core training exercises

THE Power Of Fat

Pre-natal

exercise

New Year 2013 | PTM | 59

THE

Power

Of

Fat

By Patrick Dale

Classification of Fats

e th d he o o d t en G an h o e W t h T ad y. es B gl m S U t co i AT

F

60 | PTM | New Year 2013

Fats are classified according to their level of hydrogen content. All this actually means is that fats that are said to be saturated are packed to the gunnels with hydrogen molecules and fats that are deemed unsaturated as missing some hydrogen molecules. The amount of hydrogen molecules present in a fat will dictate how a fat looks, tastes and how it acts when we eat it. Fat should make up around 20 - 30% of our daily food intake and very low fat diets are actually quite unhealthy as we need a daily dose of fat for our bodies to perform at their best. Very low fat diets are strongly linked to skin and hair problems, low birth weight babies, lowered testosterone levels in men, reduced brain function, impaired learning ability, lowered intelligence and eye problems.

Saturated Fats As mentioned before, these fats are saturated with hydrogen molecules which make them very solid structures – they are often solid at room temperature e.g. butter and lard. They are chemically inert which means they don’t react much when exposed to heat, light, oxygen or chemicals. Saturated fats are found mostly in animal products i.e. beef and dairy (milk, cheese, butter) as well as palm oil and coconut oil and our bodies tend to use saturated fats for energy or energy storage. (Look down at your tummy - THAT’S saturated fat!!!)

Saturated fats are considered as the “bad boys” of the fat family but really this isn’t the case. The worst thing we can say about saturated fats is they can make you fat if consumed in excess as they are very calorie dense.

Being over fat is associated with a host of negative health concerns but it’s not the consumption of saturated fats that is the problem. Being over fat can be caused by over consumption of carbohydrates or even protein.

Eating fat can make you fat

and being fat can be a health problem but let’s not shoot the messenger! Some saturated fat in the diet is not just fine but is actually essential.

The body mostly uses saturated fat for energy and if it doesn’t need the energy it will store the fat around your body for later – often in places we’d prefer to be fat-free like your stomach, leg and bum! As mentioned previously, saturated fats are inert so they don’t undergo any significant chemical changes when we eat them. Saturated fats don’t clog your arteries, won’t cause heart attacks and are actually vital for mineral and vitamin absorption e.g. putting butter on your Sunday roast vegetables means the veggies become even better for you! Saturated fats are ideal for cooking as they don’t turn rancid when heated (more on this later) and should make up around 30% of our daily fat consumption.

Speaking of saturated fats, how many of us have been told by “experts” to switch from butter to margarine to improve our health? This is a huge myth that I’d like to lay to rest right now.

As we know, butter is made from cows’ milk. Very little is added so it’s safe to say that butter is a natural food. It consists mostly of saturated fat so is deemed by some as unhealthy but look closer at the alternative – margarine. Prior to the invention of refrigerators margarine didn’t exist. It was invented solely because butter doesn’t spread when cold.

Margarine is a man-made food, more chemical than natural, and contains all sorts of additives like E numbers, emulsifiers, acidity regulators, colours, artificial flavours, stabilisers etc. It’s basically a chemistry set in a plastic

pot. Butter on the other hand has no artificial ingredients, contains vitamins and minerals, is rich in CLA which is an “anti cancer” super-fat and also contains something called Wulzen Factor X which is a substance which prevents calcification of deposits in our arteries! So, in short, butter = good, margarine = bad. Even the so-called wonder-margarines that promise improvements in heart health are no better for you than good old natural butter. Do like your grandparents did and eat butter in moderation – your heart and your taste buds will thank you for it! Incidentally, some cultures revere butter and actually prescribe it as a medicinal health food. It is given to soon-to-be mothers, growing children, the elderly and the sick as a cure all.

Food for thought!

Monounsaturated Fats This type of fat is missing some of its hydrogen molecules and has a single bend in its chemical chain. This means that, unlike saturated fat which is solid, straight and inert, monounsaturated fats are more reactive and liquid at room temperature.

The body can use monounsaturated fats for energy but also for important chemical reactions in the body. They are good for our hearts, our hair and skin and our overall health.

This reactivity is good because we can use monounsaturated fats for a host of healthy processes in our bodies but this reactivity also means monounsaturated fats can “go bad” and cause us more harm than good if they are overNew Year 2013 | PTM | 61

heated, exposed to too much light or oxygen or processed too aggressively. For example, the extraction method used when producing olive oil (the most common monounsaturated oil) can greatly affect its healthful properties. Extra virgin cold pressed olive oil is the Rolls Royce of oils. It comes from the first pressing of the olives (hence “extra virgin”) without the application of heat (hence “cold pressed”) or solvents. This makes it very healthy. Anything other than extra virgin cold pressed olive oil will have been heated to high temperatures, had solvents used to increase oil yield and come from a second or third pressing of the olives.

All these factors mean our once healthy olive oil is now no longer good for us and may, in fact, be very bad for us.

Polyunsaturated fats

correctly) for longer than this to preserve their healthful properties.

This type of oil (e.g. sunflower oil) has lots of missing hydrogen molecules and therefore lots of bends in its chemical chain making it very VERY reactive.

These oils are so reactive that when we eat them they are used almost exclusively for reactions in our bodies and very rarely for energy. Polyunsaturated fats are usually described as “Essential Fatty Acids” or EFA for short. They are often sold as supplements and are vital for the health of our hearts, nervous systems, joints and brains – in fact pretty much the entire body will benefit from regular consumption of EFA.

As a side note – EFA are excellent anti-inflammatories. They can reduce the pain of some arthritic conditions very effectively. Cod liver oil has long been associated with healthy joints and is a great example of polyunsaturated oils doing an essential job. Around 30 – 40 % of our daily fat intake should be made up of polyunsaturated fats.

Tip To preserve the healthy characteristics of monounsaturated oils (e.g. olive oil) it is important not to overheat them (stir frying is okay, long cooking times/ high temperatures however will damage the oil), stick to extra virgin cold pressed oils where possible and make sure oils are stored in an airtight dark glass container away from direct sunlight.

Olive oil is really best kept as a condiment and consumed raw but because it is only mildly reactive, it’s okay to cook with it but only for short periods/lower temperatures. Saturated fats are better suited for longer cooking times and higher temperatures as heat doesn’t affect them negatively. About 30% of our daily fat intake should be made up from monounsaturated fats.

62 | PTM | New Year 2013

The reason polyunsaturated oils are considered so healthy is because of all the fats, they are the most reactive. No sooner have we eaten them they are whizzing around our bodies doing a myriad of useful functions. However, this reactivity is a double edged sword. Polyunsaturated fats are very easily damaged by heat, light and oxygen and should NEVER be heated. Heating polyunsaturated fats creates trans fats which are the true “bad boy” of the fat gang (more about trans fats in a moment).

They should be consumed raw, in their cold pressed extra virgin form only and stored in a dark glass airtight bottle. They have a life span of around 4-8 weeks so should not be stored (even

Trans fats These nasty little critters are responsible for pretty much everything that saturated fats are wrongly blamed for. From heart disease to clogged arteries to the current global economic crisis - it’s not saturated fats at fault but trans fats. (Okay – maybe the last one isn’t down to trans fats but it would be handy if we could blame them on something!)

Trans fats are “bent” unsaturated fats which have been straightened out artificially which causes great confusion in our body’s cells. In chemistry; shape matters. Square pegs fit into square holes, round pegs into round holes. Trans fats are treated by the body as one thing when in fact they are something completely different. They end up going places they shouldn’t and block the healthy fats from doing their job. It’s as though a square peg has been jammed into a round hole and this means other fats consumed a) can’t do their healthy job and b) are now surplus to requirements and more likely to be stored around our middles.

Trans fats should be avoided at

all costs. They’re not hard to dodge if you follow these simple guidelines…

Tip

I hope from this you can see that not all fats are bad and that some are even very good for us so enjoy your fats (in moderation of course!) and could someone pass me the butter dish please?!

• Don’t cook with polyunsaturated fats – use saturated fat or monounsaturated oils instead • Avoid overheating monounsaturated fats – they go rancid easily • Cut down on processed and takeaway foods – they often contain “hidden” trans fats • Switch back to butter from margarine – there are no trans fats in butter!

• Avoid any food which has the word “hydrogenated” or “partially hydrogenated” listed on its ingredients • Cut back on shop-bought pies and pastries – home made is best • Keep your oils in dark glass airtight bottles • Only buy extra virgin cold pressed oils.

If you are interested in learning more about nutrition why not enrol onto Premier’s online course - Nutritional Advice for Physical Activity.

Call 0845 1 90 90 90 or visit www.premierglobal. co.uk for more information n tio * ca king i f li o ua bo l q ma a r o fer ipl Re T D e cis y P er er Ex h ev t wi

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03/12/2012 16:44

Burpee

By Patrick Dale

Conditioning The humble burpee might just be the best exercise you aren’t doing.

For those in the know, burpees are a full body exercise that can be performed in a wide variety of ways to make even the fittest, toughest ex-Marine (me!) cry into his beer. Is the burpee the ultimate exercise?

Maybe that accolade is best awarded to the mighty power clean or the ass-to-grass barbell back squat but when it comes to conditioning, the burpee is hard to beat.

How to Burp’ like a Pro If you have never done a burpee before… shame on you, but here is how you go about performing this king amongst bodyweight exercises.

1. Stand with your feet together and your hands by your sides 2. Squat down and place your hands on either side of your feet, hands facing forwards 3. With straight arms, jump your feet back and adopt the press up position 4. Perform a single press up 5. Jump your feet back in between your hands 6. Leap into the air 7. Land on slightly bent knees 8. Repeat, repeat, repeat!

64 | PTM | New Year 2013

As you can see, burpees do indeed work virtually every muscle in your body. Perform them beneath a chin up bar and crank out a pull up after each jump and you have a time-saving cure-all that will train your entire body in one awesome exercise.

If you are new to burpees you can miss out the press up and/or the jump. This reduces the difficulty of the exercise significantly so as soon as you are able, add the press up and then the jump so you are completing “real” burpees.

Burpee Workouts Now you know how to perform a burpee, let’s look at some burpee workouts. As with any

kind of workout, make sure you warm up with some light cardio and dynamic stretches to minimize your risk of injury. Scale the workouts to suit your individual fitness levels and always perform your burpees using perfect form to avoid hurting yourself.

Workout 1 – Partner Burpee Challenge You perform one burpee Your partner performs one burpee You perform two burpees Your partner performs two burpees Continue alternating

and adding reps until you reach your pre arranged maximum e.g.

10 or, better still, one of you collapses in a heaving, sweaty heap and the other declares him or herself “Burpee King or Queen!”

Workout 2 – Burpee Intervals Perform the following mini-circuit every 2nd minute for 20 minutes to total 10 laps • 5 burpees • 10 press ups • 15 squats • 20 mountain climber (single leg squat thrusts)

Burpee Workout 3 – The Prisoner Workout This brutally effective workout can be performed in next to no space hence its name.

Perform 20 burpees Rest a few seconds Perform 19 burpees Rest a few seconds Perform 18 burpees Rest a few seconds

Continue until you get down to 1 On completion, collapse in a heap, note your time and congratulate yourself on doing 210 burpees. To celebrate my 40th birthday, I did 40-1 to total some 800 plus burpees. It took me just under two hours and yes, I really made the most of my post workout insulin sensitivity by consuming my own bodyweight in birthday cake!

Burpee Workout 4 – Race to 100 reps Quite simply, race against the clock to perform 100 burpees.

The clock keeps ticking even when you are resting so don’t dilly dally!

Burpee Workout 5 – Race to 100 meters Not a typo but a variation on workout number four. Traditional burpees call for a vertical jump but this workout requires a horizontal jump. The aim of the workout is to cover 100 meters in as few burpees as possible.

This is a tough workout that requires that you really drive out into as long a leap as possible. This is especially fun as a finisher at the end of a team training session. For maximum difficulty (and therefore benefit) try performing this on loose sand or a muddy playing field – up hill if possible!

I’m not sure anyone ever learns to love burpees but I’m certain that if you do them regularly enough you will reap massive benefits from this simple but super-effective exercise. Burp on!

New Year 2013 | PTM | 65

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