The Success Quotient – stack the odds in your favour for reaching your fitness goals

Are you getting the results you deserve from your exercise time? Are your workouts effective, productive and enjoyable? Are you moving towards not just reaching your fitness goals but exceeding them? No? Well you aren’t alone. Many people put in their time in the gym and eat well but find themselves treading water rather than steaming ahead. Why? Exercise and eating well are only two parts of the equation - when it comes to getting into great shape, what you do during the rest of the 168 hours that make up the week is as important as what you do in the gym.

To improve your chances of success and reaching your fitness goals, answer the following 30 questions honestly, making note of any shortcomings or areas that need attention....
For each question use the following scoring system...

Always = 10

Mostly = 8

Frequently = 5

Rarely = 3

Never = 0

Look at each 10 question section individually to see how you are faring exercise, nutrition and recovery wise and then add up the score for all 3 sections, divide by 3, to give you your combined score...

Section 1 – Training
If you are taking the time to exercise, it makes sense to do it right. If you score badly in this section, make some changes so that unproductive workouts become a thing of the past!

1. Free weight/bodyweight exercises make up most of my training volume
2. Compound exercises make up 80%+ of my training volume
3. I use proper exercise techniques in all my training (minimal cheating)
4. My training programme reflects my goals and weakness
5. I change my programme at least every 6 weeks but stick with it long enough to give it chance to work
6. My programme is balanced to ensure all major muscles are exercised and I perform not just the exercises I’m good at but also the ones I’m not good at!
7. I refrain from performing low quality workouts e.g. junk miles, too much easy cardio etc.
8. My training is consistent and I seldom miss workout except when absolutely necessary
9. I perform adequate appropriate CV and flexibility work for my goals and my health

Section 2 – Nutrition
Without good nutrition not only your fitness but your health may suffer. Even if your training is perfect, without adequate nutrition your body is unlikely to benefit from exercise. Like putting the right fuel in a high-performance car, eating a well balanced diet will ensure the machine runs smoothly and optimally.

1. I only eat junk food one or fewer times per week
2. I consume adequate quality protein according to my requirements
3. I consume adequate carbohydrates according to my requirements
4. I avoid low quality/highly refined foods as much as possible
5. I try to minimise my consumption of processed foods, sugar and trans fats
6. I consume fruit and/or vegetables with every meal
7. I eat 4-6 quality meals a day (not just snacks)
8. I consume a post workout meal within 15 minutes of my training session
9. I keep my alcohol intake within healthy levels
10. I drink 2 or more litres of plain water a day plus 250ml per 15 minutes of exercise

Section 3 – Recovery
To benefit from exercise, the body must be allowed to recover. For recovery to occur we need to be in a neutral state called homeostasis which means all the systems of the body are in balance. If our body is out of balance e.g. because of too much stress or too little sleep, its recovery ability will be impaired and, as a result, progress is likely to be slow or possibly non-existent. Work with your body – not against it!

1. I try to keep my stress levels to a minimum
2. I sleep 8-10 hours a night
3. I go to bed no later than 11pm
4. I get a sports massage at least once a month
5. I am on time with work tasks and/or studies
6. I take time to relax during the week - not just at weekends
7. If I drink alcohol, I do so in moderation
8. If I am feeling over tired, injured or unwell, I will refrain from training until I feel better
9. When my stress levels are high, I reduce my training intensity/volume
10. I perform a light CV cool down post training

Add the scores for each section together and divide by 3 to give you your Success Quotient percentage...

90-100% - Excellent!
You are virtually bound to make good progress and, with continued determination and patience, should have little trouble reaching your health and fitness goals.

70-89% - Adequate
Some of your practices are maybe holding you back and whilst you may well reach your fitness goals, it’s likely that it’ll take you a lot less time if you address the highlighted shortfalls

40-69% - Poor
Your progress and ultimate success is being hampered by poor nutrition, training and recovery habits. It’s very unlikely you’ll make significant progress towards your fitness goals unless you make some radical changes to your lifestyle

0-39% - Danger!
Not only will you fail to make any significant progress, your performance is very likely to decline with possible negative effects on your health and well being. It’s time to make some radical changes for the better before it’s too late!

So, now you know what you need to do to increase your chances of success. If you need to make changes, avoid trying to make too many at the same time. Introduce a couple of changes at a time to avoid becoming overwhelmed. Lifestyle changes can take a while to “stick” so make it as easy as possible by making simple changes initially and working up to bigger changes once you have built up some momentum. Finally, make sure the changes you make fit as easlily as possible into your current lifestyle as if they don’t, it’s highly likely that you’ll soon revert back to your original behaviours.

Try something new today!

While cleaning up some folders on my computer I came across this old article that hasn't seen the light of day since I wrote it 2+ years ago so I thought I'd give it an airing - hope you like it!

As I write this, I’m mid way through a 4 week long visit to the UK to see my family and friends…it’s a bit of a working holiday really; I’m writing lots of (hopefully!) good articles, planning my lessons for the rest of the year and catching up with people I’ve not seen much of over the last 12 months. Even though I’m on vacation and away from my usual training facilities, I was determined to continue with as close to my normal exercise routine as possible. Right from the get-go this proved to be a bit of a problem! I didn’t have the same amount of time as I normally do, my usual choice of equipment wasn’t available, there was no local gym for me to use, my day was less structured, and even the weather was against me more often than not! It was all a bit frustrating…I began to resign my self to doing very little activity over the coming weeks.

However, rather than let all this stuff get in the way of my pursuit of the healthy lifestyle, I decided to use this as an opportunity to try some different activities and not be ruled by my normal schedule. Instead of throwing my hands up in defeat and becoming a coach potato for a month, I looked for new and interesting physical activities that I wouldn’t normally do. I basically decided to “play” instead of train and I have to say it was very refreshing both mentally and physically. So, I hit the internet and local newspapers to see what activities and facilities were available to me during my visit. I’ve found plenty to keep me amused…

So far, I have had a few 1-to-1 kick boxing lessons, been to numerous group exercise classes, visited a near by indoor climbing wall, been to an adult gymnastics class a couple of times, ran around a near by park, completed lots of bodyweight exercise circuits, and, because I am without a car during my visit, I have walked to my nearest wi-fi hot spot most days – walking being one of the most readily available and healthy activities you can do.

So, what’s the point of this article? Many of the exercisers I know are very precious about their exercise routines. Runners run, cyclists ride bikes, weightlifters lift, bodybuilders build, and swimmers swim and so on. However, when they don’t have access to their normal training environment, they tend not to exercise at all. I see this as a huge missed opportunity to experience other ways of exercising, learn a new skill set and having some fun in a different but still healthy environment. The old saying “a change is as good as a rest” couldn’t be truer for the average regular exerciser.

Okay, so doing something different may take you out of your comfort zone, it might mean you try something you find you don’t like, maybe means you’ll be doing something that you’re not that good at or doesn’t directly aid your current goals but think of the benefits. At the end of the day, we were designed to be active and activity comes in many forms, most of which will have at least a minor benefit to our bodies and our health. AND you never know you just might find a new activity which fires your passion and gives your regular exercise routine a much needed shot in the arm. When I was in the armed forces, I was often told “routine is the enemy” and it’s only over the last couple of weeks I have finally understood the wisdom in those words. For well rounded heath and fitness remember “variety is the spice of life”.

“Trying something new” is also great advice for anyone new to exercise. Don’t restrict your choice of activities to the normal gym, cycling, jogging, classes or swimming. As good as those activities are, if they don’t inspire you, then look for something else that will. What sports have you done in the past? Watched on TV and though “that looks fun”? With a bit of net-surfing on your part, I’m sure you’ll find a club, group or society of people who share this interest and will provide you with the support you need to have a go at something new. There are groups out there for all ages and all levels of experience whose soul reason for existence is the promotion and development of their chosen pass-time and beginners will be welcomed with open arms. An additional benefit of joining a group is the social support and opportunity to meet people and make new friends which can contribute to your overall enjoyment.

Remember – exercise shouldn’t be a chore! It should be life enhancing, enjoyable and something to look forward to. If you find your self dreading your next workout, training session or team practice, maybe you should be looking for a new challenge – one which excites, energises, stimulates and entertains you. After all, as I’ve said before, “it needn’t be hell to be healthy!”

Cardio confusion – your guide to aerobic exercise

Cardio. CV. Aerobics. Energy system work. So many names for the same thing! And with so many cardio options available, it’s tough to decide which method is best. Much of what is written about cardio exercise is biased towards one approach or another and is often based on the authors’ preference and back ground. In this article I’d like to provide you with an independent view of cardiovascular training so that you can make an educated choice as to which method is best suited to your goals.

What is cardiovascular exercise? For exercise to be truly considered cardio, it should consist of steady-state activity which uses large muscle groups in a rhythmical manner and elevates your heart rate to somewhere between 60-90% of your maximum heart rate. Generally, activities such as jogging, running, power walking, cycling, swimming, group exercise classes, rowing, and using a skipping rope are the mainstay of aerobic activities but ultimately, any activity which significantly elevates the heart rate for an extended period of time can be considered aerobic training. To be honest, the modality used makes very little difference and you should choose the one you like most/dislike least!

How hard?

Cardio training is normally performed for an extended period of time so it’s important to choose an exercise intensity that is hard enough to be beneficial but not so hard that it becomes necessary to stop. It is generally accepted that the benefits of aerobic exercise are gained from working at between 60-90% of an individual’s maximum heart rate (MHR) and many people rely on monitoring their heart rates as an indicator of exercise intensity.

You can calculate your Heart Rate Training Zone (HRZ) by performing the following calculations...

Simple Karvonen Theory
220 – your age in years x 60%220 – your age in years x 90%

e.g. HRZ for a 40 year old220 – 40 = 180 x 60% = 108 bpm220 – 40 = 180 x 90% = 162 bpm

Heart Rate Reserve (takes into account elevated fitness levels associated with a lower resting heart rate)
220 – age in years – resting heart rate x 60% + resting heart rate220 – age in years – resting heart rate x 90% + resting heart rate
e.g. HRZ for a 40 year old with a resting heart rate of 60 bpm220 – 40 = 180 – 60 = 120 x 60% = 72 + 60 = 132 bpm220 – 40 = 180 – 60 = 120 x 90% = 108 + 60 = 168 bpm

These numbers represent the lower and upper range of your HRZ. Going below 60% will essentially negate many of the benefits of exercise as it will be too easy where as going above 90% will take you into the anaerobic zone where lactic acid will start to rise and you’ll be forced to slow down and stop...and it hurts too! We’ll look and anaerobic training later though as it’s a very useful exercise tool.

To keep an eye on your heart rate while exercise you have a number of options available...you can use a heart rate monitor, you can take your pulse manually at either your wrist (radial pulse) of at your neck (carotid pulse) or, if using gym-based cardio equipment, many machines have built in hand sensors which measure your heart rate although some are more accurate than others.

However, the calculations above are not infallible – some people don’t fit into either of these systems and may find that their HRZ makes exercise either too easy or too hard. Luckily there are a couple of other methods we can use to monitor exercise intensity...

The Rate of Perceived Exertion Scale
The Rate of Perceived Exertion Scale (RPE for short) was designed in the 1960s by Gunnar Borg – a Scandinavian exercise expert. He devised a scale with which to prescribe aerobic exercise to his athletes based on how they felt while training. The original RPE scale went from 6 (absolute rest/inactivity) to 20 (maximum exercise intensity). Why a scale of 6 – 20? Borg’s athletes had an average resting heart rate of 60 bpm and an average maximum heart rate of 200 bpm so he just knocked of a zero. It was found that, with some practice, it was possible to estimate how hard an athlete was working based on how they felt and this corresponded quite accurately to their corresponding heart rates. For many people, the classic 6 – 20 scale is a little awkward to use so it has been simplified and adapted to suit the general exerciser...

1. Inactive/at rest

2. –

3. Very light

4. –

5. Moderate

6. –

7. Heavy

8. –

9. Very heavy

10. Maximum

As a general rule of thumb, steady state cardio should be performed at an RPE of 4 – 7 for maximum benefit. Exercise below this level won’t cause much in the way of fitness or health benefits and above will mean approaching the anaerobic zone.

The Talk Test
Our final method for assessing exercise intensity is the talk test. Quite simply, while exercising in your aerobic HRZ you should be able to hold a conversation with regular pauses for breath every couple of sentences. If you can only manage single word responses then it’s likely you are working too hard and if you can manage whole paragraphs without pausing for breath then you’re probably not working hard enough. Combine RPE with the talk test and you should have no problem making sure you are working at the correct intensity to get the maximum benefits from your exercise.

How long? How often?
The American College of Sports Medicine (ACSM) recommends 3 bouts of cardio exercise per week for a minimum of 20 minutes per session at between 60-90% of MHR to a) improve fitness and b) reduce mortality. Doing more is not necessary for health purposes but if performance enhancement (elevated fitness levels) is your goal then increased frequency and duration are likely to be necessary. Even rust-stained iron pumpers should make sure they get their 20 minutes 3 times a week for protect themselves from the likes of CHD and other diseases of the cardiorespiratory system.

Different approaches to aerobic training
So now you know how to monitor your exercise intensity and how long/how often to exercise, let’s look at the different ways you can choose to perform your aerobic activity...

LSD – and no, not the drug!
LSD stands for Long Slow Distance training and it the method that most exercisers “fall into” when they embark on a cardio training programme. LSD training is exactly as it sounds – performed at a relatively slow pace for extended periods of time. LSD training builds base level aerobic fitness and conditions the body for extended workouts. LSD is performed at around 60% of MHR or around RPE level 5 and may be performed for as long as an hour or more. LSD training has the advantage of not being overly exhausting but on the down side requires a greater time commitment compared to some other methods we’ll discuss later.
LSD is a vital component of training for marathon running and long distance cycling but while a necessary part of endurance athletes training, many fitness enthusiasts use LSD for weight management in the hope that it will result in substantial amounts of fat loss.

While exercising at LSD pace fat provides the primary source of energy however, fat is so energy dense – 9 kcal per gram – that even extended workouts result in only relatively small amounts being oxidised (burnt). Regardless of pace, running a single mile uses around 100 kcal and 1 pound of excess body fat contains about 3,500 kcal so to lose a pound through slow paced aerobic exercise alone it would be necessary to run 35 miles! Chances are that’s more than most people run in 2 weeks! LSD training (and remember LSD can be applied to cycling, rowing, stepping as well as running) is great for developing base level aerobic fitness but when it comes to fat burning/weight management, there are other methods which will be more successful and efficient.

Fartlek – funny word but serious training method!
Fartlek means speed play in Swedish and that describes perfectly our next method of cardio training. The basic premise is to run (or cycle, row etc) at a variety of paces which are selected at random. The exerciser may walk, jog, run or sprint for a variety of distances and durations over the course of a workout until the exercise time period has elapsed or a predetermined distance has been covered. Physical landmarks such as lampposts, street signs or trees is a great way to organise a Fartlek workout e.g. after jogging for 5 minutes to warm up alternate between running hard for 3 lampposts and slow jogging for 1 or jog 1, run 1 sprint 1 and repeat.

Alternatively, work periods can be controlled by counting the number of strides or time elapsed or a combination of the above. The variations are endless and can be just as easily applied to cycling as they can to running or any other cardio exercise modality. The intensity of a Fartlek workout can be easily altered to suit an individual’s fitness levels by moderating the amount of high intensity exercise compared to lower intensity work – in other words the less fit the exerciser, the slower jogging and brisk walking will be performed.

Fartlek, done for a shorter duration than LSD but at a higher overall average pace, is a good fat burner because of the periods of higher intensity training which triggers a phenomenon called EPOC (Excessive Post Exercise Oxygen Consumption) which will be discussed later.

FCR – time to hit a higher tempo!
FCR stands for Fast Continuous Running but, as with all of our cardio training methods, this approach lends itself well to just about any exercise modality. FCR is just like it sounds, working hard at a high constant pace. On our RPE scale, FCR would score around 7 or 8 or about 85-90% of MHR and is the highest sustainable level of aerobic activity – think red lining your car just below the point where the engine will blow! Some refer to this as tempo training and others anaerobic acid threshold training but regardless of what it’s called; FCR is a tough but generally shorter workout. The idea is simple – run (or cycle or row etc.) as fast as possible avoiding going so fast that you are forced to slow down because of fatigue. Lactic acid (one of the by products of anaerobic energy production) is literally bubbling under the surface and going any faster will result in having to slow down or stop. FCR is (or should be) a constant battle to maintain pace – even though the body is probably saying “slow down!”

Because of the large accumulation of lactic acid in the blood, FCR is a supreme fat burner because of EPOC. When lactic acid accumulates in the blood, the aerobic system has to work overtime to clear it out once exercise comes to an end. This “after burn” is responsible for an elevated metabolic rate (energy expenditure) at rest. The body is literally in overdrive working to clear unwanted lactic acid from the system and, as a result, burns a whole load of energy not just during the workout but also in the hours (yes HOURS) afterwards. The metabolism may be elevated for up to 48 hours after a hard lactic acid inducing workout which results in substantial energy costs and potential fat loss. Pretty good for a shorter workout!

LSD (long slow distance) training causes minimal EPOC and, as a result, is not so efficient for fat loss. FCR is an excellent training method for improving higher end aerobic fitness, teaching the body lactic acid tolerance and in training athletes involved in shorter, more intense sports like boxing, middle distance running, rowing or martial arts. It goes without saying that because of the advanced nature and demands of this type of exercise; FCR is something to work up to and should only be attempted after establishing a base level of aerobic fitness via LSD and Fartlek training.

Interval training – the clock is your coach!
Interval training can be defined as “periods of higher intensity work interspaced with periods of rest” and is a very useful and flexible training approach which, with modifications, is suitable for everyone from the beginner exerciser to an Olympic champ. By manipulating the training variables i.e. speed, distance covered, length of recovery etc it’s possible to design interval training programmes for just about anyone...

1) E.g. Beginner client – low level of fitnessPower walk up hill 3 minutesSlow walk on flat 2 minutesRepeat 4 times

2) E.g. Intermediate client – good base fitnessRow 1000 meters as fast as possibleVery slow row for 2 minutes Repeat 6 times

3) E.g. Advanced client – very high level of fitnessSprint 400 metersJog 100 metersRepeat 10 times

Work vs. Rest periods
Aerobic intervals With aerobic intervals (up to 90% MHR) generally workouts are on a 1 to 1 work to rest ratio or possible 1 to .5 e.g. Run 3 minutes, resting 90 seconds to 3 minutes between efforts.

Anaerobic Intervals
Workouts that exceed 95% of MHR will often require a longer rest period between efforts so 1 to 2 or 1 to 3 work to rest intervals are the norm e.g. sprint for 30 seconds, rest for 60 – 90 seconds.

Please note these are only guidelines and work/rest intervals can be manipulated freely to suit the abilities of the individual exerciser.

Regardless of the standard of the client, the interval principle is the same – alternate periods of higher intensity exercise with periods of recovery. Interval training allows significant overload of the cardiorespiratory system which will result in good increases in the both anaerobic and aerobic fitness while also being, according to some experts, the ultimate fat burning workout because of very high degrees of EPOC. Certainly, a hard interval session can result in very high heart rates and elevated body temperature for many hours after exercise has concluded which is a good indicator that the metabolism is very “revved up” even at rest.

As high-end interval training can be so demanding, it is very important to progress into it gradually. It’s certainly not a good idea to attempt workout number 3 if you have little or no running experience. Make haste slowly and start your interval training regime with the intention of gradually increasing your workload over the coming weeks – your body will thank you for it! Putting it all togetherSo now you know about the various cardio training methods let’s briefly look at how you can incorporate them into your weekly schedule...

If your chosen sporting activity is very start/stop like basket ball or rugby, the majority of your cardio training time would be best spent performing a variety of interval training whereas if your sport involves fast but continuous effort e.g. 5km running or similar, FCR should be the dominant feature of your workouts. If you are more involved in activities that take place over longer durations e.g. long distance running or cycling then LSD will be a necessary tool for you to utilise on a regular basis. If however you just want to add some variety to your current cardio routine I suggest the following template as a good staring place.

Day 1 FCR
Day 2 LSD – recovery/easy pace
Day 3 Rest
Day 4 Intervals
Day 5 Rest
Day 6 Fartlek
Day 7 Rest

If you choose to design your own weekly template it’s important to remember the following...
Avoid having too many intense workouts in a row without any rest/recovery time as you may feel burnt out

1. Monday follows Sunday! Don’t begin AND end the week with hard or identical workouts.
2. It always look easy on paper – don’t be afraid to change your plan if you underestimated its intensity
3. Make haste slowly – only increase your workout durations by around 10% a week. Greater increases than this may lead to injuries and you can’t train if your are injured.
4. Cross training is a great way of making sure you don’t over stress any one particular part of your body. By mixing your exercise modalities e.g. running, cycling, rowing, swimming etc, you can avoid overloading and possibly injuring your limbs
5. Choose the exercise modalities you enjoy – running is not compulsory! You can swim, cycle, step, skip, row, walk or whatever suits you best. If it hurts it’s probably not doing you any good
6. Remember that cardio is not the golden goose of exercise – it’s important to make sure that you also perform your strength training, flexibility work and core work otherwise you may find yourself very fit but as weak as a kitten with the posture of Quasimodo and as flexible as concrete!

So now you know about cardio exercise. Introducing some of the methods described in this article will hopefully get you out of your cardio rut and push you on to new, higher levels of aerobic fitness. Oh, and by the way, if you are one of those people I see in the gym every morning walking sedately on the treadmill while reading a newspaper...you’re wasting your time!!!