Wednesday 26 August 2009

Fitness Tip or Fitness Myth – Sweating and Weight Loss


Back in the late 80’s and early 90’s it wasn’t uncommon to see people out exercising wearing suits made of PVC. These suits, normally with elasticated cuffs, ankles and neck, were designed to promote weight loss by increasing the amount of sweat produced by the wearer and were made very popular by those funky kids from the New York School for the Performing Arts in Fame but then so were leg warmers! Anyway…



The ‘’Sauna Suit’’ as it was known has almost all but disappeared but recently I spotted a “sauna vest” being promoted at a big UK leisure show so it looks like the misconception that sweating excessively causes fat loss is still alive and well. The theory that sweating causes increased fat loss has been around for a VERY long time – the history of saunas having contributed much to this mistaken opinion. It is an irrefutable fact that excessive sweating does indeed cause WEIGHT loss, but sadly, this weight is NOT fat!


Many sports use sweating as a way to “make weight” and get athletes into their required weight category. For example, a fighter who weighs 82kg could sweat off 2.5kg of weight to fight in the under 80kg division. The boxer would attempt to rehydrate after the weigh-in and, as a result, fight in a weight division below their current weight. Whilst this is an effective way of reducing scale weight, there is a possibility that the fighter may fail to be fully rehydrated by the start of the bout and this may result in a poor performance due to being still dehydrated. Essentially any hoped - for advantage would be lost. Jockeys often use a similar practice to ensure they are as light as possible to minimise the weight their horse will have to carry during a race and bodybuilders also try to “dry out” to maximise their muscular appearance for competition...


We can divide our scale weight broadly into two components…Fat Mass (FM) and Fat Free Mass (FFM). FFM is made up of water, muscle, bone and connective tissues like ligaments and tendons and we should always aim to preserve our FFM as it is quite literally the “good stuff” So really, we’re not correct when we talk about losing weight – we should be saying losing fat instead.

During exercise, or any other activity that causes a rise in body temperature (?!!) sweat lost can equal or even exceed one litre (just under 2 pints) in an hour. One litre of water weighs 1 kilogram (2.2 lbs) so quite possible to lose a substantial amount of weight during one hours exercise – especially in a warm climate. We sweat to reduce our body’s core temperature and prevent hyperthermia – the excessive build up of heat which may, if left unchecked, result in serious health problems. Water comes to the surface of our skin, evaporates, and takes with it some of the excess heat and as a result, we cool down.


The thing is, as soon as we drink water or our post- exercise beverage of choice, this weight will be put back on as soon as the fluid is back in our bodies…weight lost from dehydration is a very short term weight loss indeed! So clearly the degree of sweating while exercising has very little to do with long term fat loss.

In addition to having nothing to do with healthy weight loss, dehydration (the state of being deficient in water) also actually slows the burning of fat. The body perceives this reduction in water intake/increase in water expenditure as a possible drought, and drought is the natural pre-curser of famine. As a result, the age old “starvation response” kicks in and the body does all it can to preserve fat stores to keep us alive and well in periods of restricted food supplies! This is obviously not conducive to our goal of fat loss. We should do everything we can to avoid getting into a dehydrated state and this means we need to adopt a sensible approach to our water consumption…

1)Drink at least 2 litres of water a day

2)Drink more if living in a warm climate

3)Drink more still if lots of tea and coffee are consumed

4)Consume an extra 250ml of water per 15 minutes of exercise performed

5)Never wait to get thirsty – this means you are already 5-10% dehydrated

6)Watch out for high calorie sports and soft drinks which may well rehydrate you but will add extra energy to your energy intake and may interfere with fat loss - water is best!

It’s also worth remembering that water is ESSENTIAL to our health and well being. Just about every organ and process within our bodies relies on copious amounts of water...if water was on the healthy eating pyramid, it would make up the base because without sufficient water consumption our bodies will fail to function properly. We can survive a fairly long time without food but only a matter of days without water...



The main factor to consider when we try to losing weight is that to burn fat, we need an energy deficit – which means less food energy in, and more activity energy out. The negative energy balance will result in fat loss, whereas losing water will merely result in weight loss.

So, in our quest to get slimmer for the coming summer - ditch the sweat suits and extra layers of clothing, don’t worry about trying to “sweat the weight off”, drink plenty of water, eat a little less while exercising a little more.

Tuesday 25 August 2009

Stuff I like

I’ve been training a long time, over 20 years and at the risk of blowing my own trumpet I have experimented with just about every type of training ever invented! I’ve seen fads come and go, and often come back a second or even a third time. I’ve followed some trends and ignored others and now, after all this time, I have a bunch of training stuff I really really like. I’m not saying this is a definitive list of training ideas or equipment but its stuff I’ve used on my self, my personal training clients and my students with great success.

So, in no particular order, here is my list of stuff I like.

1) Weighted sled
I got my sled mail order from a company in the States and it cost me a fortune in shipping but it was worth every penny. Had I known it was such a simple device I’d have got one made by my local metal worker but that’s life. I have used my sled for GPP (General Physical Preparation) work, interval training, power training, aerobic training, upper body training, sprint training and even strength training. It’s a very versatile piece of kit which just about every fitness enthusiast would benefit from using. There's a sled article coming soon so stay tuned!

Sled, tow straps, belt and ankle cuffs


Finish position - sled bicep curls


2) Sandbags
Sandbag training is cheap, very versatile, and challenges the core and forearms like no other training method can. Light sandbags can be used for circuits, GPP and interval training etc whilst heavy sandbag lifting can develop prodigious strength in the arms, back and legs. Imagine trying to lift and press an object which is constantly shifting in your hands and forces you to adjust your grip and stance constantly. Exercises like squats, rows, cleans, presses and dead lifts have never been so challenging! Sandbag training is ideal for martial artists, football and rugby players and anyone else who wants to train on the cheap out of doors. A word of caution: make sure your sandbags are well made – there is nothing worse than dumping a load of sand in your face while trying to press a weight over head! Use rubble bags in side a navy style kit bag to minimize spillage or buy the custom made sandbags and kits that are now available.

Sand bag with mini sandbag weights


Dragging the bag – great exercise!


3) Ab wheel
If you want to develop serious core strength, nothing works better than an old fashioned ab wheel. These scourges of TV infomercials are actually genuine hard core training devices and therein lies the problem. An ab wheel will work your core like no other exercise can but the risks for untrained individuals is high. If you have good (make that great) core strength then the ab wheel is for you. If you are not able to perform full ab planks for 60 seconds plus, do roll outs using a Swiss ball or maintain good spinal alignment when performing squats and deadlifts, you should stay clear of the ab wheel until you have a bit more core strength. When first using an ab wheel, progress slowly from the kneeling position to standing and only increase your range of movement when you feel comfortable. If you experience any over extension of the spine or back pain STOP and go back a level.

My $10 ab wheel – a great piece of kit







4) Weighted vest
Just about every exercise you can imagine can be performed whilst wearing a weighted vest and the increase in difficulty (and results) is staggering. By wearing one whilst doing cardio, you will increase your energy expenditure dramatically. Performing standard callisthenic exercises like press ups, burpees, squats and lunges while wearing a weighted vest turns simple exercises into tests of strength and determination. Exercises like sprinting and jumping become real lower body power exercises when a weighted vest is used and wearing a weighted vest whilst doing your daily chores turns mundane house work into a calorie burning fest which will lead to being lean and mean in no time! I think it’s clear I like weighted vests – I expect you will too.

Weighted vest – versatile and effective


5) Rubber bands
No, not light weight fitness bands but seriously strong rubber bands used by power lifters and available from good fitness equipment suppliers like Iron Woody and Jump Stretch. These bands come in strengths from about 10lbs to a staggering 140lbs making them the ultimate in portable strength training equipment. Just about any exercise you can imagine can be replicated with a band which means that effective and cost effective home training is within most peoples grasp. Bands can also be used in conjunction with standard resistance training exercises such as squats, bench presses and deadlifts and even combine well with old favourite exercises like press ups and pull ups to add a whole new dimension to bodyweight training. A good set of bands may put you back $200 but they last a long time and offer supreme convenience for the fitness enthusiast.

Selection of rubber bands


6) Jump rope
If it’s good enough for Rocky Balboa, Mohammed Ali and Evander Holyfield then it’s good enough for me! Jumping rope is a great cardio workout which can also be used for anaerobic interval training, increasing foot speed, warming up, improving foot work for boxers and martial artists, increasing lower body muscular endurance and improving whole body co-ordination all for about $10 or less! Granted, jumping rope is a skill that not everyone grasps initially but with a little time, effort and perseverance it won’t be long until you are doing double unders, cross overs and sprints in place like a boxing pro. Take a little care with jump rope though – ensuring you wear well cushioned and supportive shoes, workout on a forgiving surface (not concrete) and avoid staying on the spot too much to avoid possible lower body injuries.

Jump ropes - cheap and effective



7) Medicine balls
Medicine balls are another very versatile training tool which won’t cost you much but from which you’ll gain many benefits. Medicine balls come in two main types…soft and hard. Hard ones can be hurled, bounced and dropped with impunity whereas soft ones tend to be better suited to throwing and catching drills and less to being bounced as they are prone to splitting. They come in a range of sizes, from 1-2 lbs to 50 lbs and above. Medicine balls are fantastic for developing core strength, upper body and lower body power, hand/eye co-ordination, aerobic fitness and anaerobic conditioning, depending on the weight of the ball used and the drills performed.

I own two medicine balls, a 10lb ball and a 22lb ball, both of the hard variety. My favourite exercises include medicine ball slams, where the ball is repeatedly hurled at the ground from over head which challenges the arms and core as well as the cardiorespiratory system, over head throws which works the posterior chain of hamstrings, glutes, lower and upper back, rotational throws for the core, medicine ball thrusters - a front squat/push press combo and chest pass throws which challenge the anterior chain of quadriceps, hip flexors and chest as well as the core. If your budget doesn't allow you to purchase a medicine ball, you can make your own from and old basketball, some sand or lead shot, some strong rubber glue and some duct tape. Want a fun training tool? Get some balls!

Medicine balls


Med. balls lend themselves to numerous exercises – chest pass throws


8) Sledgehammers
Athletes have been using sledgehammers for years to develop strength, power and conditioning and lately a few companies have even produced hammers specially designed for exercise. Whilst I think these special exercise hammers are a bit like re-inventing the wheel, the concept of training with hammers is sound. They can be used for high rep sets to develop amazing upper body and core endurance or low rep sets for muscular power. Striking patterns can be from over head straight down to strengthen the rectus abdominus, arms and latisimus dorsi muscles or across the body to target the obliques (sides of the trunk) – like a golf swing.

As far as striking surface goes, it’s best to either hit an old rubber tyre (bigger is better) or swing into sand – a beach being ideal. Hammer weight is dependent on the individual but I own a 8lb and an 10lb hammer and would suggest that for all but the biggest athletes, these weights are quite adequate.

There are a number of ways to go about organising your sledgehammer workout...you could see how many strikes you can perform in 10 minutes (a brutal workout!), or perform multiple sets of 10-20 strikes with 30 to 60 seconds rest or to improve power, 5 strikes as hard as you can followed by longer recoveries. You may get some odd looks from your neighbours next time you are out in your yard smashing the heck out of an old tyre with your sledgehammer but rest assured, your performance and physique will soon show the benefits of your unusual training tool! Remember when using a sledgehammer to be aware of anyone nearby walking into your swing range and take a few minutes to practice your technique before unleashing your full effort. Make sure you hit well away from your feet and that your striking surface is solid enough to take your mighty efforts.

Check out my last few blog posts to read all about sledgehammer training.

The beach if a great venue for hammer training


9) Things you can buy in your hardware centre
Next time you stroll around your local do-it-all hardware store, take a look at the goods for sale and I’ll bet you can come up with some very cheap but effective bits of kit which will provide you with a great workout. Here are a few of my favourites:-

“The slosh pipe”: Take an 8 - 10 foot length of 6 inch diameter pipe. Fix screw type end caps to both ends. Fill it ¾ full with water and then lift it, squat with it, walk with it or run with it to really challenge your whole body – especially your core. This piece of training gear cost $20 to make and kicks your butt like you wouldn’t believe!

One of many uses for the “slosh pipe”


Snow shovels and metal buckets: simply fill the metal buckets with dirt/sand and walk/run with them for time or distance. This is a killer cardio workout which also pumps up your grip in no time. It’s like doing a “farmers walk” only not in the gym with dumbbells but as it was intended to be done – outside.

Fill ‘em up and then run with ‘em – killer workout!


Wheelbarrows: Fill the wheelbarrow (an exercise in it’s self) and then take it for a walk/run. Could be done as an interval session (periods of work interspaced with periods of rest) or in a single effort. Wheelbarrow pushing is great for the legs, arms and back. Take your wheelbarrow “off road” and you have a real co-ordination challenge too!

Chains: Buy a 20 foot length of heavy link chain and you have another very versatile training implement. You can pull it hand over hand, wrap it around your self and walk/run with it, attach it to an old tyre and drag it, put it in a sand bag and lift if, put it into a bucket and carried – lots of variety to be had. One word of warning – it’s worth wearing some heavy gloves to avoid suffering pinched skin on your hands.

10) A programmable timing device.
No matter what type of exercise you do, an accurate, easy to use, hands free timer is a must. I have a number of such devices...one I can clip to my clothes, another I wear on my wrist and also one I can run on my computer. Using a timer for your workouts forces you to maintain a good pace throughout your session. If you aren’t using a timer to measure your rest intervals between sets then SHAME ON YOU!

Using a timer will help you maintain focus, stop you dilly dallying when you should be training and generally increase your productivity in the gym. Additionally, some training methods only really work if you have a timer to hand e.g. interval training. Interval training is THE way to blast body fat and requires you to alternate between periods of 1-2 minutes of high intensity cardio alternated with periods of 1-2 minutes recovery. Using a timer forces stops you sneaking a few extra seconds of recovery which might detract from the effectiveness of your workout. A particularly good interval session which is only really practical if using a timer is called Tabata training. Tabata training involves doing high intensity activity for 20 seconds (e.g. sprinting) with 10 second rests performed for 8 – 10 sets. I know what you are thinking – that adds up to only 4 – 5 minutes but trust me…Tabata training will kick your ass! Exercises which lend them selves well to this method of training include burpees, jump rope, medicine ball/barbell/dumbbell thrusters, sprinting and squat thrusts. Or how about a Tabata circuit of press ups, squats, sit ups, lunges, skipping and burpees – half an hour of fat burning mayhem guaranteed to leave you in a pool of melted body fat.

Two different timing devices


So, that’s my list of stuff I love. I can’t imagine training without access to the items listed above and I sincerely hope you’ll give some of them a try to enhance your workouts.

Thursday 13 August 2009

Descending Pyramid Training



When I was in the Royal Marines, doing Egyptian PT (Physical Training) meant sneaking off for a power-nap. Descending rep pyramids, however, have nothing to do with Egypt, Egyptians or grabbing some sneaky shut eye...watch the video below to see exactly what descending pyramid training is all about.


To perform a descending pyramid select a whole-body exercise for which you have mastered the technique. You're going to be doing a lot of reps so it should be an exercise you are really familiar with and can do well - even when fatigued. Exercises like burpees, sledgehammer swings, box jumps and kettlebell swings are all excellent choices.

Once you have chosen your exercise, decide on how "high" you want to start your pyramid. It pays to be a bit conservative here as what looks easy on paper can add up to a huge number of reps...

5-1 = 15 reps total
10-1 = 55 reps total
12-1 = 78 reps total
15-1 = 120 reps total
20-1 = 210 reps total
25-1 = 325 reps total

Next comes the easy (!!!) part...start your stopwatch and perform the first level of your pyramid e.g. 12 reps, then rest as long as necessary (but no longer - this is against the clock!) and then perform 11 reps, rest again before performing 10 reps and so on until you work you way all the way down to your final rep. Rests are intuitive and are dictated by your current fitness level. As you get into better and better shape you should be able to perform the same workout in ever decreasing times as you rest less and increase your work rate.

Descending pyramid training is a great addition to your workouts for a number of reasons...

Simplicity - all you have to do is count downwards...no sets to count, no rests to time, no weights to change. Just an opportunity to switch off your brain and churn out the reps!
Improved muscular endurance - the high volume of reps that will be performed virtually guarantee a big endurance benefit
Fatigue management - the first few sets of any pyramid are the most dense in terms of reps to be completed but as you fatigue, the rep count comes down. The result is that it's possible to maintain a high work rate for the whole duration of the workout even though you are tiring.
Aerobic & anaerobic conditioning - higher rep counts will challenge the aerobic system where as lower rep counts will challenge the anaerobic system making descending pyramid training very versatile and suitable for a wide range of exercisers and fitness goals.

Descending pyramid training can also be applied to pairs of exercises...
for example pairing 20-1 sledgehammer swings with 20-1 lunges creates a great whole body workout i.e. 20 sledgehammer swings, 20 lunges, 19 swings, 19 lunges, 18 swings, 18 lunges etc. You could even group 3 or more exercises together to make a very demanding descending pyramid circuit. I'm sure you can come up with lots devilish variations to torture yourself or your clients with. If you come up with a good one, why not post it in the comments box so we can all share in the fun!

Multiple pyramids...
Another nice variation of the descending pyramid workout is to perform multiple sets. This approach works really well with lower rep pyramids e.g. 5-1 chin ups, rest 1-3 minutes and repeat or 10-1 press ups. This is a variation of ladder training which is discussed in this article and provides a useful way of increasing training volume above normal levels.

Of course, is you are a real sadist, you could do an ascending pyramid, increasing the reps set by set. The rep count would be the same but the training effect would be very different as the hardest sets would come when you were at your most fatigued - a challenge for even the fittest exerciser!

Numerical significance - there is a very popular version of descending pyramid training called the Prisoner Burpee challenge where 20-1 burpees are completed in the shortest time possible. It's a tasty workout which I've done a few times and gotten very close to completing in sub 20 minutes. To "celebrate" my 40th birthday, I decided I'd do the Prisoner Burpee Challenge but rather than the standard 20-1 reps, I performed 40-1 reps making a grand total of 820 Burpees (complete with press up and jump). This took my a shade under 2 hours! My point? Why not celebrate a day of numerical significance by doing your own descending pyramid challenge? If nothing else it will give you serious bragging rights down at the bar afterwards!

Regardless of your goals, descending pyramid training can provide a fun addition to your workout so why not give it a go? But beware...those numbers can look very tame on paper when in reality they add up to a whole load of hurt!

Wednesday 12 August 2009

Tabata Sledgehammer Workout

Looking for a short, sharp but seriously effective workout? One that will burn lots of calories while improving muscular endurance as well as improve aerobic and anaerobic conditioning? Look no further than the Tabata Sledgehammer Workout!

Be like an 80's rapper and make it Hammer Time!

As discussed in this article, Tabata Protocol is a fast, effective and efficient workout consisting of 20 second work intervals alternated with 10 second rests repeated for 8 - 10 sets.

Each set should be performed at maximum intensity however a little pacing may turn what is a incredibly intense workout into one that you aren't scared of repeating! In the video you'll see that I did roughly the same number of reps each set so although I did pace my self slightly, I ensured there was no drop off during in work rate the workout. The next time I perform this session I'll be sure to try to add another rep each set to increase to the challenge and keep the progressions coming.

As with any workout, progression and increased systemic overload is vital to keep making gains in fitness so whatever you achieve today, it's important to strive to achieve more (increased reps, more sets sets, greater resistance, reduced rest intervals etc) you need to strive to achieve more tomorrow! Remember...no progression = no improvements!

To turn this particular workout into a whole body exercise session, why not try alternating sets of hammer swings and body weight squats...?

1st set - 20 seconds hammer swings
10 seconds rest
2nd set - 20 seconds body weight squats,
10 seconds rest
3rd set - 20 seconds hammer swings
10 seconds rest
4th set - 20 seconds body weight squats
10 seconds rest etc

Repeat pairing 8-10 times for a 10 minute workout that will hit just about every muscle group in your body!

Tabatas & sledgehammers - a match made in Heaven, or possibly Hell depending on whether it's your first set or your last!

Monday 10 August 2009

Sledgehammer Conditioning


One of the more unlikely tools in our fitness equipment armoury is the sledgehammer. Surprisingly, this manual-labour tool doubles as a superb total body muscular endurance exercise, a great power developer, a very effective weight management method and a way to increase both aerobic and anaerobic endurance. In terms of cost, effectiveness and versatility, sledgehammer training makes a great addition to almost any training programme and is hard to beat.

Let’s look at the reasons why sledgehammer training is so good…

1) Swinging a sledgehammer is a full body activity.
Swinging the sledge uses just about every muscle group...the muscles of the forearms are used in gripping, the latisimus dorsi muscles of the back is used strongly in the downward phase of a strike whereas the deltoid muscles around the shoulders are used in the return to the overhead position. The core including the rectus abdominus and obliques work very hard in the downward phase of sledgehammer swings along side the hip flexors - even the legs get involved as they have to keep you anchored to the floor. You’d be hard pressed to find a muscle group not involved in swinging the sledge!

2) Multiple fitness components can be trained with a sledgehammer.
By using a variety of rep and set schemes (discussed later) it is possible to target muscular power, muscular endurance, cardiovascular fitness and anaerobic conditioning. Regardless of your goal, sledgehammer training will probably make a fine addition to your current training routine.

3) Sledgehammer training is very cost effective.
Many of you will have a sledgehammer in your basement or garage but even if you have to go and buy one especially for exercise they are very reasonably priced and easy to get hold of. My hammer came from a regular DIY store and cost $35 or about £16.00 and it’s very unlikely it will ever wear out. As a striking surface I like to use and old SUV tire I picked up for free from a local tire dealer. Most tire dealers are only too happy for you to take away an old tire as they have to pay to have them collected.

4) Training with a sledgehammer is fun!
You get to hit something as hard as you can, as often as you like with no legal ramifications! It’s a great way to work off the frustrations of the day leaving you calm and relaxed after your workout. It’s very therapeutic!

5) The techniques are very easy to learn.
Swinging the sledgehammer is a natural movement which is quickly mastered. It’s a very instant workout which, although simple, can be as demanding as you make it.

6) Sledgehammer training is great for fat loss.
Any sledgehammer training will burn plenty of calories but probably the best way to get the most of your hammer workout is to utilise intervals. Interval training is the most efficient and effective method for fat loss available and out performs steady state cardio every time in calorie expenditure tests. Because of EPOC (what we used to call Oxygen Debt) your body will not only burn lots of energy during a sledgehammer workout but also continue burning energy at an elevated rate long after your workout has finished. It’s like getting two workouts for the price of one! Combined with a calorie controlled diet, sledgehammer intervals are a superb way to shed a few pounds while toning and strengthening the whole body.

Equipment
Clearly, you’ll need a sledgehammer. You can pick one up from a regular DIY store for a very fair price. In terms of what weight to buy I suggest from 6lbs for lighter exercisers and those looking to swing at a higher cadence to 15lbs for bigger exercisers or for those looking for a slower cadence. I am an experienced and fairly advanced exerciser and I mainly use a 10lb hammer and have only recently started using a 14lb hammer and I have never found my lighter hammer to provide an easy workout.

For striking surfaces you have a couple of choices...as previously mentioned, an old tire is a great target. A tire will absorb some of the shock of the impact, thus reducing noise, impact on the hands/wrists as well as making the hammer bounce slightly to aid in setting a good rhythm. This is my preferred striking surface and the one you will see in the video accompanying this article. Alternatively you could choose to use your hammer outside where you may have access to a sand pit, an area of soil, an old log stump or something similar. There is nothing wrong with any of these surfaces so long as they have a “bit of give” which will reduce the shock you’ll feel when you use the hammer. I frequently use my hammer on a local beach which workes fine except I tend to end up with a light dusting of sand all over my sweaty head!

Which ever surface you choose for your sledgehammer training, always ensure you have plenty of space around you and clearance above your head and that the surface you are hitting has some “give” to it. Hard surfaces like concrete or cement are not recommended.

If you are using your hammer for high reps, I also suggest a pair of robust gloves. I use basic work gloves which I bought for about $10 to avoid any blisters however if I’m doing sets of 20 strikes or less I often don’t use my gloves and have had no ill effects.

Swinging Techniques
Swinging the hammer isn’t technically demanding but it does require some coordination. It’s important to have sound technique before going crazy with your hammer otherwise there is a possibility of serious self-inflicted injury. There are a few “schools of thought” when it comes to hammer swinging – all of which work well and it’s really a matter of personal preference as to which one you select. In the accompanying video you’ll see the following swinging techniques...left hand lead, right hand lead, alternating hands and “no choke” where both hands are kept near the end of the hammer handle. In addition you’ll also see me stood on the ground and also on top of the tire which provides a unique challenge for more advanced exercisers...

Routines
Here are a few suggested methods for getting the most out of your hammer training. Be prepared to scale the workouts listed to suit your individual needs and goals. Make sure you warm up thoroughly before your workout and also start slowly, building up volume and intensity gradually so as to avoid any unnecessary soreness or possible injuries.

Timed intervals
Decide on a work to rest ratio (e.g. 2 minutes of work, 1 minute of rest) and repeat for the desired number of sets. One of my favourite interval schemes is 3 minutes of striking (left hand leading) rest 1 minute, 3 minutes of striking (right hand leading) rest one minute, 3 minutes of alternating lead hand. This scheme provides a great finish to a regular workout or is a nice stand-alone mini session when time is short. No matter what set/rep scheme you select just make sure you work really hard during the “on” periods and you’ll find interval training a very effective, time efficient training method.

The duration of your work/rest intervals is very much goal dependent…

Shorter sets e.g. less than 20 seconds are excellent for developing maximum force and therefore increasing muscle power

Medium length sets are ideal e.g. 45 – 90 seconds are ideal for improving muscular endurance and anaerobic conditioning

Longer sets e.g. 2 minutes and above are best suited to the development of aerobic fitness and muscular endurance.

Tabata intervals
The Tabata Method is named after Dr. Izumi Tabata – a sports scientist from the National Institute of Fitness and Sports in Tokyo, Japan and is a High Intensity Interval Training (HIIT) protocol which has been successfully used by the Japanese Olympic speed skating team amongst others to improve aerobic and anaerobic conditioning using very brief workouts.

During his 1997 study Dr Tabata compared the effects of longer, lower intensity exercise with bouts of short very high intensity exercise. Using a unique interval training method the athletes participating in the study increased their aerobic fitness by 14% and anaerobic fitness by 28% in just 8 weeks! It’s worth noting that the subjects Dr Tabata used for testing were already accomplished sportsmen and not just beginners which make this study even more astounding. Even more incredible is the fact that the total actual training time per week was an unbelievable 30 minutes.

The Tabata method involves performing 8 – 10 sets of 20 seconds very high intensity exercise separated with 10 second recovery periods giving a total training time = 4 – 5 minutes. The caveat of the Tabata Method is that all the intervals have to be done at 100% intensity – an absolute flat out effort. You have to strive to perform as much work in each 20 second interval as possible and try to maintain that work rate for the 8 – 10 sets. The old adage that you can train long and easy, or short and hard has never been truer than when describing the Tabata Method! As with any type of exercise, Tabata Method should be preceded by an appropriate warm up of 5 – 10 minutes and followed by a cool down of similar duration. All in all the session could take as little as 15 minutes…perfect for anyone who is short on time but still wants great results from their training.

Repetition intervals
With this system, instead of using time as our measure of work, you’ll be using repetitions instead. For example you may do 20 strikes and then rest 30 seconds and repeat for as many sets as desired. Another one of my favourite sessions involves doing 20 strikes every minute for 10 – 15 minutes. Each set takes between 35 – 45 seconds leaving 15 - 25 seconds to rest before I start the next set. The beauty of sets starting on the minute is that you just need to be able to see the sweep hand of a clock so there is no need to push buttons or programme intervals into a stop watch.

Timed density blocks
Allocate a time block e.g. 5 or 10 minutes and aim to perform as many strikes as possible in the allotted time. Whenever this workout is repeated you should strive do more reps than the last time

Timed repetitions
Simply set your self a repetition goal and try to complete it as short a time as possible e.g. 300 swings, 500 swings or even 1000 swings. Whenever you repeat this workout you should strive to do it quicker than before.

Hammer & calisthenic combinations
Alternate hammer swings with free-standing body weight exercises such as squats or lunges as seen in the later part of the video. This ensures the lower body gets a good workout along with the upper body and is a great way of getting a lot done in a short time.

As I’m sure you can see, sledgehammer training is a very versatile training method that can suit a large number of training goals so why not give it a go – I’m sure you’ll find it both a fun and effective workout.

Wednesday 5 August 2009

Suspension Training Systems

Suspension training systems seem to be all the rage at the moment but it's far from a new idea - gymnasts have been using suspended rings for a very long time both as a discipline in competition and for training.

Suspension training can transform a simple exercise into a whole-body workout and this is one of the advantages over many traditional strength-training exercises. Virtually every exercise performed will utilize the muscles of the core whilst also challenging balance and coordination making suspension training a great all-round training method. Add to that the inherent portability of suspension training systems and it becomes apparent that this type of training could be a very valuable addition to your equipment arsenal.

There are a number of manufacturers making suspension training systems at the moment and when deciding on which one to buy it's worth considering the following points...

  • Ease of adjustment - different exercises require different ground clearance and if you want to make these changes quickly e.g. because you are performing super sets, then these adjustments need to be made easily. The USA seen in the video uses a ladder-type set up so no adjustments are necessary but this makes the product very bulky and not very portable.

  • Anchor points/fixing method - all suspension training systems need to be fixed to something overhead. Some use a single anchor point (as in the TRX) whilst others use two separate anchor points (such as the USA). Both methods work BUT which one will be more convenient for you? I believe a single anchor point is best but as you'll see in the video, my USA uses two. This is fine for my home set up but has not always been ideal in other settings.

  • Portability - I have two different sets of suspension training systems - a USA (shown in the video) and Blaststraps. Neither are very portable! The Blaststraps are just too heavy as they are made mostly of very strong metal and the USA is just too bulky to carry in my luggage. I'll be buying a TRX in the future as I believe at the moment it's the best option for me. If you aren't going to be transporting your suspension apparatus around too often then this point isn't too important but if you ever intend to take your suspension training kit "on the road" then go for a lighter, more packable option.

  • Durability - these things need to be rugged and strong as they will literally be suspending your body weight and if they fail you may end up doing a one rep max face plant into the deck! My USA isn't built to last...the straps are frayed, the carabiner clips have sharp edges and the handles are too thin whereas my Blaststraps will probably last forever as they are designed for 300lb power lifters but, unfortunately, don't have foot straps so is a less versatile product. The TRX (especially the Military version) looks very hard wearing.

  • Cost - from $50 to $250+ suspension training systems vary a great deal in price. My Blaststraps are currently running at around $56.95 compared to $169.95 for the cheapest TRX bundle BUT the TRX is more versatile. Of course, you could always make one out of towing straps and some handles from a cable crossover machine...!

Blaststraps
http://www.flexcart.com/members/elitefts/default.asp?SearchPhrase=blast+straps&m=SR

TRX
http://www.fitnessanywhere.com/

Jungle Gym
http://secure.monkeybargym.com/cart/index.php?main_page=product_info&cPath=26&products_id=44

USA
http://www.bwculture.net/Universal_Strength_Apparatus_p/usa.htm

Slinggym
http://gocommando.tv/slinggym/

I really enjoy my suspension training workouts and find them effective and fun. They really do provide a "core all the time" workout and it's possible to work every muscle very effectively. They do take a bit of mastering - finding the correct height and foot settings may take a couple of workouts - but once you are familiar with the exercises, they provide very challenging and efficient training.

You'll be hard pushed to find a better solution for home training or a better way of integrating the core while performing your strength training and it seems that suspension training is not just a "flash in the pan" fad, unlike the Reebok Slide(!).

Monday 3 August 2009

Fat Facts & falacies - the skinny on dietaty fats


Fat is probably the most contentious issue in nutrition...but are they as bad for us as we are led to believe? Are they really responsible for the often poor standard of health seen in the majority of the western world? Should we embrace the “low fat lifestyle”? The problem is that there is a huge amount of freely available information around, especially compared to pre-internet times, and much of it is a) out of date, b) incorrect, c) written by people with no formal training or qualifications or d) written using such technical language that for most of us it makes no sense!

In this article, I’d like to shed some light on the seemingly complicated and controversial world of fats so that you can make informed choices about which ones to eat and which ones to avoid.

Fats are classified according to their level of hydrogen content. All this actually means is that fats that 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 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 body’s 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.

Let’s take a look at the four main classifications of dietary fats…

1) Saturated fats - As mentioned before, these fats are saturated with hydrogen molecules which make them very sturdy structures – they are often solid at room temperature e.g. butter and lard. They are chemically inert which means they don’t react easily 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 is this really 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 our stomachs, legs and bums. As mentioned previously, saturated fats are inert so they don’t undergo any 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 so 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 us 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, often containing 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 are 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!

Here’s a little experiment to try which will hopefully show you that butter is best…buy some margarine and some butter. Leave them both out side by side on your kitchen worktop for a few days. After a while, you’ll see the butter discolours very slightly (the outer surface oxidises) but will pretty much stay unchanged. No fungus will grow on it (butter has anti microbial properties which can enhance gut health), it won’t go off and, except for maybe a few fly foot prints (!) it will be completely unchanged. The margarine however will most likely have begun to separate, discolour noticeably, have fungus and bacteria growing on it, begin to smell bad and actually go off. Don’t eat it! The butter will be quite safe for consumption but the margarine won’t do you any good at all.

2) 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 over all 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 over-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”) with out the application of heat (hence “cold pressed”) or solvents. This makes it very healthy. Anything other than extra virgin cold pressed olive oil may 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.

To preserve the healthy characteristics of monounsaturated oils (e.g. olive oil) it is important not to over heat 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.

3) Polyunsaturated fats - 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 sometimes described as “Essential Fatty Acids” or EFAs for short. They are often sold as supplements and are vital for the health of our hearts, nervous systems, joints and brains – in fat pretty much the entire body will benefit from regular consumption of EFA. 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 these 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 correctly) for longer than this to preserve their healthful properties.

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.

4) 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 weak economy and global warming - it’s not saturated fats at fault but trans fats. (Okay – maybe the last two aren’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 other dietary 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…

Don’t cook with polyunsaturated fats – use saturated fat or monounsaturated oils instead
Avoid overheating monounsaturated fats – they do 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 it’s 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.

So – to recap…never never NEVER (!!!) cook with polyunsaturated fats! Remember – saturated fats e.g. butter and lard are great for all types of cooking, monounsaturated fats e.g. olive oil are okay for short cooking times/lower temperatures but polyunsaturated fats, whilst healthy if consumed raw, are turned into trans fats at even low temperatures so don’t cook with them at all.

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?!