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Archive for the ‘Cardio’ Category

Hello there…

So you have heard me talking about the 20 mins training that I force my clients to do after their resistance exercise…  

Interval training is also known as ‘Fartlek’.  This word strikes fear into the heart of any serious athlete because it is synonymous with pain, lots of pain. 

Typically there are two methods of Fartlek training and they can be applied to any training modality. 

The first type of interval training is also called H.I.I.T.S.  This stands for High Intensity Interval Training System.  The athlete, this means you, will interchange between two speeds of exercise. One being slow (60%) the other being very fast (85%).  For example row at out put 400 cal/hr on the rowing machine for 1 minute and then sprint for one minute at 650- 1000cal/hr.  This will allow you to force yourself to train at the highest intensity possible and that burns serious calories.  Think of revving your cars engine at maximum revolutions… you really consume unbelievable energy. Same concept.  The low point/ high point principle can be extended as you get fitter…

The recovery period allows your body to replace the energy into the cells so you can do it all again… and again.  Typically you should only do 20 mins of this type as it is unbelievably intense.  For those of you who run outdoors, try using lamp posts as your markers.  Walk pole to pole; then sprint pole to pole. Try to extend the distances as you get fitter. Don’t do more than 20 mins, this type of training pumps cortizol into your system  

The second type is Pyramid training.  There are also two types here.

(1)     The first system, Partial Pyramid, allows a gradual build up in intensity until you reach a high point, and then you return to your first intensity. I like to use the stationary bike for this type.  Start at level 2 and increase your intensity one level each minute until you reach level 6. Thereafter start a new pyramid…so for your 20 minutes session, your level range per each minute will look like this: 2,3,4,5,6/3,4,5,6,7/4,5,6,7,8/5,6,7,8,9.  Feel the burn.

(2)      The second system is a Full pyramid.  You will follow the gradual build up, maintain your peak speed, and then decrease the intensity gradually.  I like to use the treadmill for this one… Start walking for 1 minute intervals increasing every minute from 6km/h- 8km/h-10km/h-12 km km/h /h- 14km/h and the down the pyramid: 14km/h- 12  km/h- 10  km/h- 8 km/h- 6 km/h. Repeat this twice for your 20 mins!! 

This system allows you to hold your peak intensity for longer periods and helps to blast calories.It will really help you to vary your training modalities (Bike, rower, elliptical, cardio wave, treadmill etc) You will not find a more effective way to do your cardio, i promise.
Also, change your Interval systems, it will keep you challenged and interested. Interval training taps into your anaerobic energy system.  I will discuss the importance of this system in my next blog, as well as the role of cortizol in your training. 

Kind regards  

Jason Hough

Personal Trainer

Renaissance Body Science Institute

Cape Town

Mobile (27) 763 970 284 ¼/p>

Hello there…
Ah yes, the age old question of whether or not to do fitness exercise.

The importance of cardio-respiratory exercise can not be over estimated. The Heart-lung system in your body provides the necessary oxygen and blood (Nutrients) for your muscles to operate at optimum function. Too little oxygen or blood supply and muscle action soon ceases. Blood is the transport mechanism for your body.

By improving your output ability through fitness training you will be able to supply enough essentials for your muscles to cope with the workload and replace energy into the cells.  A properly working cardiovascular and respiratory system is an indication of good health.By exercising the heart, blood networks (arteries and veins) and your lungs, you increase their efficiency, flexibility and ability to cope with demand. 

What this means for you…
As you place greater and greater demand on your body and stimulate adaptation to resistance your body will require more and more blood and nutrients. A common mistake is that people do not take cardio exercise seriously and this limits there progress in resistance training. 

WARNING: For men that want to put on muscle it is vital that you allow your heart to grow with your muscles. This will allow you to grow more as you can supply more. Cardio exercise is just as important for a Functional Athlete as resistance training.  You need to be strong and fit, as well as stabile, flexible and powerful. 

What I recommend …
Use as many different types of cardio modalities as possible. Don’t always run or bike or step. By changing the stimulus you force your body to adapt to different types of exercise and this will force you to improve. Also you will avoid the boredom factor.  I recommend doing 20 minutes of high intensity cardio exercise after your resistance training.   

Kind regards

Jason Hough

Personal Trainer

Renaissance Body Science Institute
Cape Town

Mobile (27) 763 970 284

This Question is from Jonathan in New Jersey… 

Hello all…

This is probably one of the most common questions I am asked.

  To begin it is important to understand what your Basal Metabolic Rate is (BMR).  Simply put, your BMR is the rate at which your body metabolizes, or breaks down, protein- , fat- and carbohydrates into energy blocks that your body can use.  This is called Kreb’s Cycle.
Your body is always metabolizing all three energy sources simultaneously to produce energy (ATP). It is the ratio between these three that changes, as the metabolic rate and your exercise intensity changes.

Typically your body will not want to use protein as its primary energy source, so that leaves fat and carbohydrates.   For resting function and low intensity exercise (walking, sitting, sleeping), your body uses fat as the primary source of energy; for high intensity exercise (running, swimming) your body uses carbohydrates as its primary source.This leaves the question…

Which is better?
Well, the short answer is that one needs to incorporate both modalities of training into ones program.  Low intensity exercise, at heart rate 60%, needs to be done for longer than 40 minutes to be effective, whereas high intensity exercise, at heart rate 80 % can be performed for 20 min periods. ( To calculate target heart rate… 220 – age, multiplied by 60% or 80 %)
Interestingly though, as you get fitter, your intensity for low level exercise will also increase!  This means it will take more work to reach your 60% heart rate.Here is something else to consider…
Resistance training actually raises your BMR! This is because as you grow muscle your body needs to burn more calories to support the new muscle, and studies show that your BMR stays elevated for longer after resistance training. What this means for you…It is vital that you do resistance training because it burns more fat! After that do 20 minutes of high intensity cardio training. Not before. You will burn far more calories. Also I recommend doing 3 separate Fat Burning brisk walking sessions per week.

Kind regards 

Jason Hough

Personal TrainerRenaissance Body Science Institute

Cape town

Cell:   ( 27) 763 970 284