How to get involved?

Come along and visit Fitnorama on stand C56 at B-FIT EXPO this January and simply strike a pose for the camera.

What happens next?

The best of the entrants will be selected and uploaded to Fitnorama’s Facebook fan page, and will be open to the public to vote for the overall winner.

Over to the public to get involved

Get behind your favourite finalists and place your votes.

Ingredients

• 2 large sweet potatoes
• 1 onion
• 1 birds eye chilli or to taste!
• 1 pint of vegetable stock or enough to cover chopped sweet potatoes.

How to

• slice onion
• peel and chop sweet potato into even chunks
• finely chop chilli
• cover with stock and season
• bring to the boil and simmer until sweet potato is soft
• cool slightly then blitz

A delicious and nutritious soup. Let me know what you think!

TABATA – You have been warned!

 This method of conditioning was developed by Dr. Izumi Tabata and his team at the National Institute of Fitness and Sport in Tokyo.

The basis of Tabata Training is 4 minutes of intense interval training. 

20 seconds max effort exercise and 10 seconds rest. Repeated 8 times.  It will seem like the longest four minutes of your life. TRUST ME!

 Make sure you use large muscle groups to get the most out of your session.

The beauty of Tabata Intervals are that they can be done with body weight exercises and performed anywhere.

So my first Tabata workout for you:-

Alternate between the following.  So four rounds of each.

• ·         Squat twist jumps.
• ·         Suspended (TRX) press ups.

Remember as many as you can in 20 seconds with a 10 second rest. I would recommend the Gymboss Interval Timer when tackling this workout.

 WARNING. This type of training is not for beginners. Those performing it must warm up, cool down and stretch thoroughly before and after.

This is one of my favourite workouts when I am short on time.  There are six exercises and you will perform six reps and six sets in total. You get a balanced workout, using pretty much all major muscles groups and it will leave you knowing that you have trained! And if you train hard enough maybe even a little nauseous!

You can substitute any of the 6 exercises but they must flow. For example bar from floor and working upwards.

 Each exercise should be performed back to back with 30 seconds rest between each set.

 All you need is a Barbell and some plates. You will need to ensure the weight on the bar is correct for your weakest exercise.

 This is the routine I prefer.

 Ensure you have warmed up thoroughly and performed some dynamic stretches before starting and cool down and stretch thoroughly after.

•  6 Dead Lifts
• 6 Bent over Rows
• 6 Hang Cleans
• 6 Presses
• 6 Good Mornings
• 6 Step ups

If you are not sure of any of the exercises then always ask the advice of your PT or Fitness Instructor.

 ENJOY!

The TGU is a highly functional movement requiring all the muscles of the body to work together as one unit in order to complete the task. It will give you:

Greater strength, mobility and stability throughout your body, especially in your shoulders

Full body strength, working your legs, glutes, shoulders, core, back, triceps, and forearms

Improved flexibility Cardiovascular endurance Increased coordination and proprioceptive skills.

The TGU should be learnt alongside the swing in the early stages of your kettlebell training. In fact, as outlined above, it will give you the required shoulder stability you need before you ever do any kettlebell pressing movements. So, how do you start with this terrific exercise?
Initially with no weight. For point of visual reference, you could use one of the discarded shoes you have already taken off in order to perform kettlebell work. Bare feet, flat soled or one of the many minimalist shoes recently coming on to the market only please.

Simply hold the shoe up above you just as if it were a kettlebell. This will help you to maintain a straight arm position and allow you to fix your gaze onto something. Perform the exercise equally on both sides and try to resist the temptation to prioritise your predominant side.

Once you are confident with your form and it feels assured and smooth, progress to some weight. This could be a kettlebell or a light dumbbell. This exercise does translate better to dumbbells than the majority of kettlebell exercises.

How to do it: (For the purpose of description, I am describing a right handed TGU)

1. Lie on your back with a kettlebell positioned to the right of you and roll round to your right to face the kettlebell. Grasp with two hands and then roll back bringing the kettlebell to a position above your head. Once it’s steady remove the left hand. From this point on, keep the arm locked, do not take your eyes of the kettlebell and keep a strong straight wrist

2. Bend your right leg to a right angle and pull it in as close to your back side as possible. Keep the left leg straight and try to lengthen it as much as possible. Now actively pull your shoulder back into its socket by retracting your shoulder blade.

3. Now Imagine you have a pole projecting out of your opposing hip, in this case the left. Sway the arm towards this pole to produce some momentum. As you do so attempt to get up on to your left elbow using abdominal strength. Get it right and it should be fairly effortless. Remember to not allow your right leg to collapse inwards as you do this, keep it strong.

4. Once up on your elbow, push up onto your left hand. This should be at an angle of 45 degrees to the ground

5. Now push your hips upwards as high as possible. You should have a straight line from the kettlebell right down to the opposing hand that is in contact with the floor. From this point, sweep your left leg round and back underneath you, finishing up on your knee. The knee should end up in a position whereas you are able to so perform a lunge. Then simply straighten up your body. You should now be in the lunge position. Your eyes should still be focused on the kettlebell.

6. From here, squeeze the handle of the kettlebell hard. As you rise, grunt hard and maintain high intra-abdominal pressure. Stand up with the kettlebell, bringing both feet together. Lean back into the kettlebell as you stand. At this point which is the completion of the upward part of the movement, your eyes should be looking straight ahead. Pause and prepare to reverse the movement.

7. To reverse, drop back down to your left knee. Then place your left hand down.

8. Raise up the hips and then move your left leg back to the starting position. Drop, carefully back down to a sitting position, then your elbow and finally back down to a lying position.

9. From here adopt a two arm grip on the kettlebell and roll back round on your side to release the kettlebell. Remember the lift is not completed until the kettlebell is properly rested on the ground.

As with all single kettlebell exercises, remember to maintain the work load equally between the two sides. It’s OK to get the technique down on one side first but be sure that once you’ve done this that you switch to working both sides equally. You should never get to the position whereby you are lifting a 24KG with one side and only a 16KG on the other. Progress slowly with this exercise.

You should be able to perform multiple reps before attempting a new weight. There is no benefit in increasing the weight at the expense of correct form. This will inevitably lead to injury and a loss of training time. Incorporating the TGU into a workout.

I will often incorporate this exercise into a mixed kettlebell session. For example: Perform a single TGU on either side and then, with no rest, 1 minute of swings. Then 2 TGU’s followed by 2 sets of swings with 30 seconds rest between each swing set. Then continue in this fashion until you are up to 5 sets. Then, if you are feeling up to it, come back down the ladder until you hit 1 repetition again.
This is a great little combination, working the two of the best kettlebell exercises in a mini circuit.

Helpful tips
• Always start with minimal weight. Take off your shoes (you shouldn’t be wearing them anyway) and use one of them as an object to focus on.

• Constantly keep your eye on the kettlebell except for at the very top position. This will help prevent the kettlebell going wayward.

• Have a good sized workout space and be prepared to let the kettlebell go if you feel as though you are about to lose control of it so if you are worried about your parquet flooring then perhaps you could try it outside.

• Remember to keep your shoulder pulled down into its socket at all times.

• Keep a straight wrist and do not allow it to be pulled into extension.

• Start with a maximum of 5 reps per side and increase as and when your strength allows.

• As you move into each position, ask yourself, Could I sit here for a minute? If not, shift your position until you can.

Spent the morning on a photoshoot for Fitnorama magazine in a small gym in Prieidza, Slovakia with Michaela Sethalerova. Take a little peek at some of the after shoot images.

All you need are a couple of light dumbbells and you are good to go. The exercises should be performed in the order shown and with transitional rest only. Perform each exercise for 30-60 seconds and the entire circuit 2-4 times depending on your fitness levels. Rest 2-3 minutes between circuits to recover.

Exercises as follows. Don’t forget to check out the video.

Arm curl to squat to press. Curl the two dumbbells simultaneously, rotate dumbbells at the top of the movement so palms are facing forward then squat as deep as you can holding good form.

Press up. Use a table if you don’t have the strength for a regular press up

Split squat. This can be weighted as shown or body weight only. Make sure that both legs are at 90 degrees when in the squat position.

One arm row. Perform left and right sides. Keep a straight back at all times and don’t overly rotate your torso as you bring the dumbbell into your ribs.

Bridges. Squeeze your glutes tight at the top of the movement.

Bicycles. One of the best all round movements for working the rectus abdominus (six pack muscle)and obliques. Perform the exercise very slowly and deliberately. Attempt to touch elbow to knee on each repetition. If you are not able to do this, then just get as close as you can.

Triceps extensions. With one dumbbell at a time, hold your arm straight up above you. Flex the arm so the dumbbell slowly moves behind your head. Make sure that your arm stays close to your head. Then simply extend.

Guys tend to favour a higher setting due to their ego getting in the way but the fact is a higher setting won’t actually suit many people. Higher numbers generally suit more powerful rowers whilst light weight rowers would be better served on a lower number. It takes a bit of experimentation to find the right resistance which maximises your performance. Many of the competitive rowers use a damper setting of between 4 and 5 since this best represents rowing on water. I, personally use a damper setting of 5 on my Concept 2 at home.

However, there is another problem here. Not all rowers are the same. This is where drag factor comes in.

Drag factor is a numerical value for the rate at which the flywheel is decelerating. It is calculated during the recovery part of the stroke.

On a new, or indeed a well maintained rower, the drag factor (the resistance at the flywheel) will be about 90 on level 1 and 210 at level 10. On my rowers at my local not very well maintained gym, the drag factor rating is only 90-110 on the number 10 setting. This is because they are clogged full of dust and in desperate need of a service. Atmospheric conditions and air temperture will also affect drag factor.

To display the drag factor on either a Model C rower or Model D just follow the instructions below.

To view drag factor: on a Model C (generally ‘grey’ rowers) On a PM2/PM2+:
Turn the monitor on.
Wait for zeros to be displayed.
Simultaneously press Ready and Rest.
Row to display your drag factor.
On a Model D (blue coloured rowers)

On a PM3 or PM4:

Press Menu|Back until the Main Menu is displayed.
Select More Options.
Select Display Drag Factor.
Take a few strokes. After a couple of seconds, the monitor will display the drag factor.
Once you know how to do this you can then determine a ‘drag factor’ that suits you and set each rower you use to the appropriate intensity. So, in simplistic terms, number 5 on one rower won’t neccessarily equate to the same resistance as number 5 on the rower sitting next door to it. Now you will have consistency across all rowers which is very beneficial if you are using multiple rowers at your gym. So, don’t go by the number on the slider but set the slider instead until it produces the correct drag factor number. This takes me to the next point:

Determining the best drag factor for you.

Experimenting with different drag factor settings is the best way to find one that enables you to produce your best results.
Bear in mind that at a lower drag setting, such as 70-100, the flywheel will spin up quite quickly but that doesn’t equate to quicker rowing times since you will get less meters per pull. On a higher setting such as 130-180 you will clearly have a lot more resistance when you pull, but providing you have the power you will produce more metres per stroke. It’s all about finding the balance. I like to equate it to either a diesel or a petrol engine, which are you? A petrol, Lots of revs (high stroke rate, low resistance) or a diesel, Lots of torque ( low stroke rate high resistance, probably somewhere in between!
Understanding the monitor.
OK, here’s a picture of a PM3 monitor. Top left is the time that you have been training. This could be a rest period or a work period if you are doing intervals.

To the right of this is your stroke rate. I tend to work with a stroke rate of between 28 and 32 so quite fast. However if working for power you can produce the same ‘pace’ at 25 spm as you can at 32 spm. Same pace but completely different session!

Now the important one. The 500 metre pace. This is the figure that’s most relevant. This represents the time it would take you to row 500 metres at your current speed and intensity. The quicker and harder you pull the lower the number gets. so for example, 2.05 showing on the display eqates to 2 minutes and 5 seconds per 500 metres. Once you get familiar with these numbers, you will instictively know what’s a comfortable pace, a moderate pace and a fast pace. For me I know that 2.00 minute pace is a pace I can hold for along period or a steady state pace that leaves me sat in the so called ‘ fat burning zone’. (there’s something for another article!) 1.45 PER 500 metres is a good Aerobic threshold pace for me whilst 1.35 per 500 metres is a quick pace at an anaerobic capacity which I use for short intervals. Of course as your fitness improves so will all your pace times.

The ‘ave/500′ underneath represents your average pace for either the duration of the row if it’s a single piece or the average for the current interval you’re on.

Split metres: A typical split refers to the average time to complete a certain distance. For example, if you rowed an 8:00 for a 2,000 m ergometer piece, your 500m split time is 8 minutes divided by 4 (2:00).

Projected: (bottom) This is the overall time or distance you will accrue/cover by the end of your session. The functionality here is only relevant if you have set the monitor up for a certain distance or time. For example, if you have set the rower up for a timed 2K then as soon as you begin rowing, your finish time will be displayed. Of course this is constantly changing as you either increase or decrease your speed.

Likewise, if you set the monitor up for a 20 minute row, then your projected finishing distance will be displayed. This is very useful information as it enables you to ‘pace’ yourself for a certaind time or distance.

Once you understand all of this information and it becomes more than just a bunch of numbers, I guarantee you will have a far more productive session on the Concept 2 rower!

Don’t forget to check out the concept 2 website, http://concept2.co.uk/ They have a lot of good stuff on there including articles on fat loss and rowing technique. There is also a pace calculator and interactive programmes for all fitness levels that you can follow. Best of all though though is a feature called ‘ranking’ whereby you can log your times over several different timed and distanced pieces and see how you compare to people all over the world!

I sincerely hope this article adds to your enjoyment on the Concept 2 rower.

Complete 3 circuits of the following exercises using a weight of your choice.
EXERCISE NAME                                    REPS                       WEIGHT
SKULL CRUSHERS                                                             20                        BLACK BODY BAR
PREACHER CURLS                                                            20                       6 KG
TRICEP PUSH DOWNS                                                     15                        21 KG
HAMMER CURLS                                                               15                        6 KG
BICEP CURLS                                                                       10                       6 KG
TRICEP EXTENSIONS                                                       10                      6 KG
CHIN UPS                                                                               5                       BODY WEIGHT
DIPS                                                                                         5                      BODY WEIGHT
10 MINUTE CARDIO COOL DOWN

I enjoy cycling, walking, sport, training and reading. Email www.mattswazpt@hotmail.co.uk Website http://mattswaz.co.uk/ Type of submission Article Who is the submission aimed at? Beginner,intermediate Submission Details (i.e. workout) Does the following sound familiar “I cannot afford to go to the gym or do not have enough time to go to the gym? My aim is to provide you with ideas and strategies to help you overcome these obstacles and achieve your health and fitness goals.As a personal trainer, I firmly believe that you do not need expensive gym memberships or equipment to achieve your health and fitness goals. Many of my clients have been surprised just how successful you can be in achieving your goals by simply training at home and/or outdoors. This has resulted in them cancelling their gym memberships and using their home or outdoor gym. Rather than paying a gym to use their equipment why not use the equipment that you always have at your disposal; yourself, your property and/or the great outdoors.

Look around your house and you will see endless ways to use household equipment to get a fantastic workout, for instance the stairs for walking/running, kitchen chairs for steps ups and tricep dips and the carpet for press ups. The ways in which you can devise a targeted and effective programme to achieve your health and fitness goals at home is almost endless.

Best of all, training at home or outdoors will save you time, for instance driving to and from the gym and waiting at the machines, and money, for instance gym membership and car fuel. If you feel you will miss the social aspect, why not team up with a friend, neighbour or family member and do the sessions at each others house or outside.

Too often people have an expensive membership at a gym and are not getting value for their money, either through not training efficiently or not utilising their membership. In addition, people often assume (wrongly) that they have to go to a gym to get fit. If you have the desire and think outside of the box then you can improve your fitness and achieve your goals by training in a non-gym environment.

As a starter, try the following workout at home (or outdoors):

• 1-2 minutes of stair work (mixture of running and walking)
• 20-30 seconds of jumping jacks
• 10-20 seconds of press ups
• 20-30 seconds of lunges
• 10-20 seconds of Tricep dips on a step
• 20-30 seconds of Squats

All you need is yourself, a bottle of water and a small amount of space (e.g. garage, patio, bedroom, living room etc). If you do not have access to any stairs you can substitute this with running, walking and jumping on the spot.

Do the circuit 2-3 times and only rest for 30-60 seconds at the end of each circuit. Warm up correctly by doing mobility exercises e.g. walking up and down the stairs, doing lunges. Cool down correctly at the end by doing a whole body stretching session. You can progress the circuit by increasing the time that you perform each exercise and/or reducing the rest after each circuit. If you do the circuit 2-4 times per week you will soon start to notice a difference. ]]> http://www.fitnorama.com/2011/10/27/article-submitted-by-matt-swierzynski/feed/ 0