The two most common injuries that will ruin your London Marathon

  

One of the most common running injuries I come across in recreational runners is

Achilles tendonopathy, more commonly known as Achilles tendonitis – suggesting

there is inflammation in the tendon, however this is not the case (more on this later).

I’m going to talk you though how to prevent this running injury, and how you can

manage it if you are already suffering from it.

 

Achilles tendonopathy is a debilitating condition and can be devastating for your

preparation for The London Marathon and seriously hamper your performance.

It can get so bad that you wake up in the morning with very stiff and painful Achilles

tendons, it can be agony getting out of bed and going down stairs in the morning and

there is no chance you will be able to put in that early 5k before work.  

 

This condition is wrongly thought of as an inflammatory condition – thus the

outdated term tendonitis, however it is not. What happens is that the tendon

gradually fails to adapt to the load that is put through it (your running volume) and

the collagen fibres within the tendon begin to degenerate. The tendon cells that

reside between the collagen fibres, known as tenocytes, begin to produce more

ground substance, which is water and proteins that help to support the damaged

collagen fibres. This extra ground substance produces a thickening in the tendon

that is perceived as swelling. The more pronounced the thickening, the worse the

degeneration and pain generally is.

 

The extra ground substance requires more oxygen and so new blood vessels and

nerves begin to grow in to the tendon from the underlying fat pad. This

neovascularisation can be seen on a Doppler ultrasound and it is the new nerve

growth into the tendon that can create the pain.

 

If the tendonopathy is severe enough surgery is required where a surgeon will literally

scrape the new blood vessels and nerves off the edge of the tendon and stitch the

wound back up. However, this condition can mostly be managed without surgery.

A good physiotherapist can use soft tissue techniques or Graston technique

where they literally try to breakdown and shear off the new blood vessels and nerves

through the skin. These techniques are effective but quite painful, but a few sessions

of painful soft tissue work can reduce the discomfort you get whilst out running.

 

Assessing and correcting any biomechanical defects at the foot and pelvis is also

very useful to correct this condition and any good physiotherapist, osteopath

or chiropractor can help you. It might also be worth visiting a podiatrist or going

to a shop such as Sweatshop where you can get your feet analysed and you can buy

trainers that suit your feet and your running style.

 

The best exercise to manage, prevent and treat Achilles tendonopathy in

preparation for the London Marathon is to do calf eccentrics. This is where

you do a conventional two legged calf raise lifting yourself up on to the ball of your

toes. You then switch all your weight on to the affected limb and slowly lower

yourself down, letting your heels drop below the level of your toes so you feel and

strong stretch in your calf and Achilles tendon. You then lift yourself back up with

two legs again and repeat for 15 repetitions. You can perform this exercise with a

straight and a bent knee to hit different portions of the calf.

 

The best ways to prevent yourself from suffering Achilles tendonopathy are:

  • Make sure you have a good pair of running shoes such as Asics or Nike. Go

along to one of the specialist running shops, such as Sweatshop where they can analyse

your feet and provide you with the best running shoes.

osteopath such as at Re-Centre in Balham) to make sure your pelvis and spine

are aligned and that you have good range of motion in the feet and ankles. A quick

check up visit is a lot cheaper than a series of treatments after you have an injury.

This is how top athletes avoid injuries – they have people assessing and working on

them to prevent injury.

  • ALWAYS warm up the calf, Achilles and ankle joints prior to exercise. See my

video blog post where I show you how to do this.

  • ALWAYS warm down after exercise by gently stretching the major muscle

groups of the legs including the two muscles in the calf.

  • Use some self myofascial release on the plantar fascia and calf with a prickle

ball and foam roller. See my video blog post where I show you how to do this.

  • Use an undulating periodised training plan to peak before your main run of

the season, also make sure you taper your volume leading up to your main event.

Don’t just go out and run as far as you can each time you train. This is a sure-fire way

to breakdown at get injured.

 

 

 

The second most common running injury I see in recreational runners is knee pain,

oftentimes also called iliotibial band syndrome, patella femoral joint pain or

chondromalacia patella syndrome. These slightly different knee problems very

often also involves the patella tendon, whereby there is tendonopathy in the patella

tendon – much like what happens in the Achilles tendon or irritation of the fat pad

that lies underneath the patella tendon.

 

These problems happen due to muscle imbalance in the lower limb and poor

biomechanics leading to the patella not tracking properly over the underlying

patella. The quads typically get tight which can pull the pelvis out of alignment,

this causes the IT band to get tight and rub on the femur (causing ITB syndrome),

and causing mal tracking of the patella that can inflame the underlying fat pad. 

As the patella is ridged on its underside that corresponds with a grove in the femur,

when there is poor tracking of the patella and these surfaces are not well aligned

the underside of the patella rubs on the femur. This irritates the cartilage on the

underside of the patella and causes pain (chondromalacia patella syndrome).

 

Much like in Achilles tendonopathy, the increased loading (how much running

you do) through the patella tendon causes degeneration and breakdown in the patella

tendon, new blood vessel growth and pain. Correcting these problems is quite straight

forward in most runners as long as they are willing to reduce their ruining volume

whilst performing the necessary exercises to stretch and strengthen the right areas.

 

It is a good idea to see a manual therapist (physiotherapist, osteopath or chiropractor)

who can check your biomechanics to make sure your pelvis and spine are aligned

and that you have good range of motion in the patella femoral joint, feet and ankles.

A quick check up visit is a lot cheaper than a series of treatments after you have an injury.

 

As running is a very hip flexor dominant sport, runners become tight in their psoas,

TFL and quads. Tightness in these muscles causes the patella to move to the outer

side of the knee and weaken the VMO muscle on the inner side of the knee compounding

the problem. Therefore stretching and doing self myofascial release for the psoas,

TFL and quad muscles whilst strengthening the VMO is warranted. Runners with knee

pain have also been shown to have weak glutes, especially the gluteus medius so

strengthening this area also helps prevent this condition.

 

The best ways to prevent yourself from suffering knee pain are:

  • Make sure you have a good pair of running shoes such as Asics or Nike. Go

along to one of the specialist running shops, such as Sweatshop where they can analyse

your feet and provide you with the best running shoes.

  • Get you biomechanics checked by a manual therapists (physiotherapist, osteopath

or chiropractor) to make sure your pelvis and spine are aligned and that you have

good range of motion and flexibility in the knees, feet and ankles. A quick check up

visit is a lot cheaper than a series of treatments after you have an injury. This is how

top athletes avoid injuries – they have people assessing and working on them to

prevent injury.

  • ALWAYS warm up prior to exercise.
  • ALWAYS warm down after exercise by gently stretching the major muscle

groups of the legs including the quads (see my video blog post).

  • Use some self myofascial release on the quads and ITB with a foam roller.

See my video blog post where I show you how to do this.

  • Do bridges, step ups and the calm (Pilates exercise) to strengthen the glutes

and VMO.

  • Use an undulating periodised training plan to peak before your main run of

the season, also make sure you taper your volume leading up to your main event.

Don’t just go out and run as far as you can each time you train. This is a sure-fire

way to breakdown at get injured.

 

 

 

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Reading Weight Loss Boot Camps

Here are some simple tips we give to our clients on our Reading weight loss boot camps.

In order to help the ladies lose weight on the course we explain that it is important for people to be fit and healthy. Women, particularly, have to take care of their health as they play many roles in their life. They work at home and in their offices and they have to also take care of their families. To maintain a good balance in their life fitness is a must. Keeping fit with our Reading Weight Loss Programme does not mean that they have to sacrifice everything to maintain a toned and slim body. They just need to eat healthy food and spend time on their workout sessions each week.

We ask our Reading weight loss boot camp members to commit to just three hours of exercise each week.

A woman’s body shape also depends on her eating habits. By eating healthy, nutritious food you can look and feel great, get the energy to get through a busy day and it helps maintain your ideal body weight. This is the best weight loss reading tip we tell people. A healthy diet consists of whole grains, fresh fruits and vegetables, healthy fats and proteins. Give meat and vegetables 75% of the space on your plate. Then whole grains, legumes and beans should come in next as they are full of fibre which makes you feel full and keeps you going throughout the day. Try to avoid processed food as they contain many harmful preservatives and additives.

Women are at a greater risk of developing diseases such as osteoporosis and they have to support their bones by taking more calcium along with performing regular bouts of resistance training. Every session at our Reading weight loss fitness class includes many resistance exercises including squats and push ups. Dairy products like milk, cheese and yoghurt are rich in calcium and even plant based foods like beans, broccoli, Brussels sprouts, kale and collard green are also packed with calcium. Proteins are part of a healthy diet but many women as massively protein deficient and this not only slows down their metabolism but also affects their hormonal profile as well.

Women also lose a lot of iron during menstruation and need to get an iron rich diet. To do this they have to eat lean red meat, dark poultry, lentils, spinach, almonds and green leafy vegetables. Women should cut down their alcohol consumption to one glass a day as too much of alcohol leads to weight gain. Caffeine should also be limited to one cup a day preferably before lunch.

The biggest challenge we see facing people who want weight loss in Reading is eating a proper breakfast. Women who don’t eat breakfast in order to lose weight tend to put on more weight as they give in to their rumbling tummies by munching on snacks later in the day. Eating a healthy breakfast gives you more energy and helps you to lose weight as you will not munch on handy snacks when you feel hungry. Eating regularly and avoiding snacking on junk foods is vital for weight loss. Leaving long gaps between meals will only make you more tired and irritable. Snacking on healthy foods that are wholesome such as fruit and nuts is a tactic we use on Boot camp.

Women have to concentrate not only on their diet but also in trying to get some exercise into their day. Thirty minutes of daily exercise is a must for everyone. Every one of our weight loss Bootcamp sessions in Reading is sixty minutes long. This exercise can be speed walking, jogging or any kind of aerobic exercise. Working out your muscles helps you to burn more calories and this helps in weight loss. If you do not have the time to go to a gym or join a local weight loss Boot camp then just walk to your office or climb the stairs instead of using the lift. In the evenings when you take your kids out to the park join them in their play as this will keep you moving around and burning calories. If you don’t have the time for scheduled exercise slots just fit it in when you can.

Women need to be healthy to keep their families healthy. So it is vital for them to concentrate on their health and invest some time in themselves, as women with families tend to lose interest in their health as they concentrate on taking care of their children. Women’s fitness can be maintained with a commitment to a few quality workout sessions a week. If you want to try out our weight loss boot camp in Reading call today on 07879 646969 to get your free one week complimentary guest pass.

 

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Balham and Wandsworth outdoor exercise

 

The latest trend in the fitness industry is outdoor exercise such as PeakXVfitness

Balham and Wandsworth outdoor exercise. These camps are popping up in

every park in every city in the UK. Balham and Wandsworth outdoor exercise

offers you a great alternative to the plush health clubs and their joining fees,

expensive monthly payments, 1 year tie in contracts and aggressive 3 months

cancellation notice periods.  You see, when you join a gym you may be getting

classes, the latest gym equipment, towels and soap in the showers, but that is it.

You are paying to walk through the door and use the facilities – nothing more.

If you want any further expertise such as a personal trainer then you have to pay

more money. Nor do you get any nutrition advice (although many unqualified and

poorly regulated personal trainers will claim that they provide nutrition advice),

nor will you get any regular goal assessment and monitoring, motivation or

accountability. You are basically left to your own devices to use the gym as the

club’s sales team peruse the elusive targets of securing more sales and generating

more members.

 

We also know for a fact that over 80% of gym members don’t get the result they’ve

signed up for and the health club industry knows this too. What’s also astonishing

is that 50% of a gym’s membership base is inactive at any one time! That means

these people are paying for nothing. So it’s no wonder why people are leaving the

gyms in droves and looking for better, more reliable and financially more viable

options.

 

So if you are looking for great workouts that produce results in a fun and sociable

environment then Balham and Wandsworth outdoor exercise might be for you.

There are many different types of outdoor exercise groups on the market; military

style camps where the instructors shout and run you in to the ground, camps that

specialise in kettle bell training, boxing camps, running camps or even women only

camps. So why not find a camp that can provide all of these types of specialities?

 

Also why not find a camp that prides itself on having expert staff, such as leading

personal trainers, registered nutritional therapists and chartered physiotherapists

who can assure that you get the safest, most effective workout, the most reliable

and scientifically accurate nutrition advice and support you to reach your health

and fitness goals?

 

However, before you sign up to one of these camps do your homework – ask your

self – who runs the camp you want to join? What are their qualifications? You need

to make sure your bootcamp organisers are the real deal; qualified, insured and

most of all – produce results. If your bootcamp organisers can’t provide social

proof and testimonials that they produce results – look elsewhere.

 

To get results you need to train hard and you need to train often. On a quality

camp like PeakXVfitness Balham and Wandsworth outdoor exercise group

you’re guaranteed both. You should be able to attend “CAMP” anywhere from 2-4

times a week with motivated instructors who will push you to the limits of your

current levels of fitness. Research shows that simply training 4 times a week can

produce far greater results than training 3 times a week – a fact many gyms and gym

goers don’t know. Also the type of exercise you do can cause dramatic results.

Consider this – walk in to any gym and walk over the cardio equipment where there

will inevitable be a group of people plodding along on a treadmill or bike watching

the TV doing steady state cardio, look at their body shape. These people are often

the most out of shape both in physique and fitness. There may be a rare bread on

the cardio equipment who are beasting themselves doing interval training, which

is much more effective for fat loss than steady state cardio.

 

Then walk over to the weight section and you will see people working hard pumping

the weights and dripping with sweat. Take a look at their body shape, these people

will often have a much better physique. That is because resistance training (be it

body weight or with things like dumbbells and kettle bells) are essential for fat loss.

 

On a quality camp like PeakXVfitness Balham and Wandsworth outdoor exercise

group there is no steady state cardio and obviously no TV to watch, just hard work

doing interval training such as repeated runs and sprints. Then there are resistance

circuits using body weight, kettle bells, resistance bands and medicine balls to

sculpt and tone those muscles. Throw in some boxing and you are sure to get a

great workout every time.

 

Why choose PeakXVfitness Balham and

Wandsworth outdoor exercise?

 

With over 30 years combined experience in the Health and Fitness industry, you

can be sure the Peak XV Fitness team know what they are talking about.

 

Our programme GUARANTEES that you will:

  • Tone your thighs
  • Lose at least half a stone
  • Flatten your tummy
  • Slim down your hips
  • Firm up your butt
  • Feel sexy and confident

 

Our bootcamps are outdoors and run in all weathers. We are open to all ages and all

abilities.

 

 

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Do You Want To Win Rear of the Year?

 

Most of you going to the gym are training because you want to lose a little bit of

weight and to tone up, especially those problem areas such as the bum and thighs.

However, very few of you will know how to train the legs effectively to lift and tone

these areas and win rear of the year. Nor will many of you know the environmental

and lifestyle factors that can cause fat storage on the hips and thighs.

 

Training the legs to win rear of the year is an art and a science and first I’m going to

lift the lid on some of the secrets that the fitness models use to have the perfectly

tone thighs and round pert butt. Then I will talk about how to eat to drop fat in the

dreaded saddle bag area.

 

When you are training your legs you need a periodised and progressive plan

targeting different muscles of the legs such as the glutes, the quads, the hamstring

and the calves. Your first stage of leg training should focus on unilateral exercises

to correct any imbalances in tone and shape between the legs. This is perfect if you

have one butt cheek that is slightly less pert than the other, or if the cut of the

hamstrings isn’t quite right between sides. Start by focussing on one exercise for

the quads and one for the hamstrings, like so:

 

A1. Dumbbell step up on 30cm box, 3 sets of 15-20 reps, tempo 1010, rest 60 seconds.

A2. Seated hamstring curl, 3 sets of 8-10 reps, tempo 40X0, rest 60 seconds.

(The tempo prescription 1010 means to execute the up movement in 1 second with

no pause at the top and then the down movement in 1 second with no pause at the

bottom. An X in the tempo prescription means you need to execute the movement

as fast as possible with good form.)

 

Next you want to perform an exercise that focuses on developing tone throughout

the entire quadriceps, whilst performing an exercise that develops the glutes and

hamstring together. You might choose the following exercises:

 

B1. Dumbbell split squat 3 sets of 10-12 reps, tempo 3010, rest 60 seconds.

B2. Romanian dead lift with bar 3 sets of 10-12 reps, tempo 3010, rest 60 seconds.

 

Your final pair of exercises can target the calves and abdominals to help give your

legs that slender look when you are in heels and to flatten your tummy. These

exercises could include:

 

C1. Single leg calf raise 3 sets of 12-15 reps, tempo 2010, rest 60 seconds.

C2. Abs crunch 3 sets of 12 reps, tempo 2010, rest 60 seconds.

 

Winning Rear of the Year

 

Hopefully you will now see that training these muscles will help, but there are no

specific exercises that are going to burn the fat off the hips and thighs. Most people

don’t realise that the deposition of fat in those areas is hormonally mediated.

 

Basically the more oestrogen you have in your body (either in total – or unopposed

by other hormones such as progesterone) – the more fat you will store on the lower

body. This doesn’t need to be the oestrogen that your ovaries produce (as many

menopausal women have saddle bags as well) but the oestrogen that is made in your

fat cells and the oestrogen you come in to contact with through your environment.

 

The best way to lose fat off the bum and thighs is to eat a Palaeolithic style diet.

The basic premise of this is so easy it’s insane. Before you eat a food ask yourself –

“was this food around 10,000 years ago?” if you answer “yes” then eat it, if you

answer “No” don’t eat it! For example was a chicken, nuts, carrots or an apple

around 10,000 years ago – yes, so eat them. Was a doughnut, snickers, pasta or

bread and jam around 10,000 years ago – no, so don’t eat them. Eating Paleo

means you basically eat protein in the way of meat, fish, seafood or poultry with

lots of vegetables and snack on nuts, seeds and fruits.

 

The liver’s job is to detoxify chemicals that we come into contact with, and it also

has to detoxify steroid hormones such as oestrogen. The liver has 3 ways to do

this – through methylation, glucuronidation and sulphation. So eat foods that

provide you with a host of B vitamins (this is not grains – the best source of B

vitamins is animal protein and vegetables), foods that contain sulphur (which is

eggs, onions, leeks, garlic) and foods that contain glucuronic acid which is broccoli,

apples and grapefruit.

 

There is another group of foods that are “super foods” for the liver packed full of

indoles, sulphur and other nutrients that help oestrogen detoxification –

cruciferous vegetables. These include broccoli, cauliflower, cabbage, kale, radishes

and chard. Watercress is also particularly good and is packed full on these nutrients.

 

Another area where women constantly fall down with their diet is that they don’t

eat enough protein. Women MUST eat enough protein, especially vegetarians, as

liver detoxification is also determined by amino acids not just vitamins, minerals

and phytochemicals. Once again meat, fish, seafood and poultry provide amino

acids – so doing things like juice fasts as a detox is a bad idea as juice does not

contain any protein.

 

In this short article we’ve covered the main ways to get the toned, sculpted bottom

often seen on the catwalk runways of Milan and Paris. As you can see there are no

magic pills or secret workouts that bring about these results. Simply focus your

workouts on the areas involved namely the bottom, thighs and hips while eating a

clean diet of animal protein, fish, vegetables, fruit and nuts. If you’re new to any of

this it may take a couple of months before you see substantial changes to your body

but keep at it. If you’re doing a lot of these things but just need to tweak one or two

key areas then your gorgeous glutes and the Rear of the Year award may be just

around the corner.

 

For more information about our 6 week fat loss programme which takes you

through a whole body fat loss plan go to our website at

http://www.peakxvfitness.com/products

 

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Reading Fitness Classes

Many women join Reading fitness classes in Berkshire for different reasons but the most common one is to lose weight. Other reasons may exist such as toning, fitness and social benefits but weight loss is often the driving factor. Many of our clients at our weight loss Reading fitness classes have enjoyed amazing results in as little as six weeks in the classes.

In this blog post we are going to look at the important factors in how women specifically lose weight and how you too can maximise your fat burning efforts.

Fitness classes in Reading

In some ways, women’s fat loss may be very different from that of men. Women have less muscle mass than men, which means that they also have a slower metabolism. We try to increase our clients’ metabolism through intense exercise on our Reading fitness classes. What is more, women have a different hormonal system that puts them at a disadvantage when it comes to burning fat. To address these issues and maximize your fat loss potential, it would be very helpful to take the following steps:

 Reading fitness classes

 

 

 

 

 

 

 

Firstly, exercise regularly. Ladies that attend our exercise Reading fitness classes burn on average over 500 calories in a single hour. This is dramatically more than you would burn in most other forms of exercise. We use running drills, body weight exercises and circuit exercises to ramp up the client’s metabolism and maximise the fat burning effect.

 Get your nutrition right

Secondly, eat enough protein. This is something we always have to tell our female Boot campers in Reading. Protein is essential for fat loss. Even though people think that simply creating a calorie deficit is enough to lose weight, it’s not at all true if you want to maximize fat loss. Protein will help you preserve your muscle mass and make sure that your body will get the energy it needs from your fat reserves, instead of breaking down your muscles. Try to eat at least 0.5 – 0.8 grams of protein per pound of body weight every day. Additionally, there are many more advantages in increasing your protein intake. According to a study published in the American Journal of Clinical Nutrition, including more protein in your diet can reduce  hunger and increase satiety. The mechanism behind this phenomenon is to do with the fact that protein decreases the levels of appetite-stimulating hormones in the brain.

Finally, you need to include some resistance training into your routine. Anyone who attends our Reading fitness classes will automatically be exposed to some serious resistance training usually in the form of kettle bell exercises such as squats or band exercises. Weight training is the key to women’s fat loss. Unfortunately, it seems that the majority of women are afraid of strength training, because they think that it can make them bulky and masculine. The truth is that as a woman it would be almost impossible to build huge muscles, through weight training. This happens because women don’t produce enough testosterone and growth hormone, which are very important hormones for building muscles. Don’t be fooled by the appearance of female body builders. These women usually take anabolic steroids and other drugs to look the way they do.

If you follow the weight training we show you in our Reading Exercise Classes, you will simply get a toned and firmer body. There is no reason to be afraid that you are going to end up looking like a man! By engaging in strength training while you are losing weight, you will be able to maintain your muscle mass and change your body composition. This means that you will decrease your body fat percentage, lose inches off your waist and even get a cellulite-free looking body!

If you’re not sure about doing this by yourself and want the help and support of a qualified team of instructors then come down as our guest to Peak XV Fitness Bootcamps.

Sign up at www.peakxvfitness.com/bootcamps and get your free week guest pass to our Reading fitness classes.

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Wandsworth Common outdoor fitness

 

PeakXVfitness run Wandsworth Common outdoor fitness for groups of women

wanting to lose weight and tone up.

 

At PeakXVfitness we often get asked about the best way to exercise to lose weight.

We get some raised eyebrows from the answer we give as it’s not the normal

perception of what people think they need to do.

 

You see the concept of calories in versus calories out still seems to predominate in

the diet and exercise circles. When you think about calories out – it’s all about the

calories you can burn while doing steady state cardio. Many gym goers and personal

trainers will tell you that there is an optimum “fat burning zone” which is roughly

65% of you maximum heart rate, which is the zone where your body uses fat as a

fuel most efficiently. If you exercise for as long as you can in this zone such as

running on a treadmill for an hour you will burn more fat.

 

However at PeakXVfitness Wandsworth Common outdoor fitness classes

we DON’T DO THIS!. This theory is flawed. Yes it will work for a while if you are very

overweight or haven’t exercised in a long time – sure you are going to burn some fat.

But your body is a highly tuned machine and it will adapt to that imposed demand

quite quickly (in as little as 3-8 weeks) after which you will start to see diminishing

returns.

 

This is the point at which you plateau and need to change your programme. I’m sure

you’ve all either experienced this or seen it first hand in the gym. Just look at the

people plodding along on the treadmill or on the bike in their “fat burning zone”,

are they all lean and ripped? Probably not!

A much better way to go about doing “cardio” to optimise weight loss and a tactic

we employ at PeakXVfitness Wandsworth Common outdoor fitness groups

for women wanting to lose weight and tone up is to do high intensity interval

training, otherwise known as HIIT.

 

This is where you do period of very high intensity work, such as 20-60 seconds of

all out maximal effort running or sprinting or whatever else you like, interspersed

with periods of rest of between 30-120 seconds. These types of workouts have been

proven to be much better for weight loss and muscle gain compared to steady state

cardio and they can be completed in as little as 15-20 minutes. In fact one protocol

called Tabata training can be done in 4 minutes. We do this quite often on out

bootcamps on Wandsworth Common and it is really effective for getting your

heart rate up, getting you out of breath and burning fat.

 

Here are some examples:

 

Wandsworth Common outdoor fitness lactate intervals

 

Set up a 20-30 metre track with cones which you can run between.

30 seconds on (maximal speed shuttle running between the cones)

50-60 seconds off (active rest – walk / stay on your feet)

 

Repeat this 6-10 times. As you get fitter start to reduce the rest periods down to

30-40 seconds. Do this for a maximum of 4-6 weeks, after that you’ll need to change

something to continue to adapt and either lose weight or gain muscle such as using

Tabata (described below) or doing some aerobic intervals (longer working time

60-70 seconds on 60-70 seconds off). The secret to effective weight lose with type

of exercise is to change things up every few weeks, shock your body in to adapting

and burning more fat.

 

Wandsworth Common outdoor fitness Tabata circuit

 

Kettle bell swing or skipping, do an all out maximal effort for 20 seconds, then rest

for 10 seconds. Repeat this 8 times. In just 4 minutes you’ll be green and ready to

crawl home.

 

This type of training raises you EPOC above and beyond what any steady state cardio

can do in your “fat burning zone”. Without getting too technical all this means is

that it raises your metabolism for hours after you have finished training, whereas

the steady state cardio may only raise your metabolism for a little while. Now this

isn’t an excuse to eat more crap food, but if you eat well AND you have a raised

metabolism from HIIT, voilà you have great fat loss results.

 

 

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Peak XV Fitness located at Reading , Berkshire, UK . Reviewed by 59 customers rated: 4.6 / 5