Friday, 5 March 2010

Exercise - according to Jeremy Clarkson





This is an old article but it makes me laugh every time I read it.

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I have absolutely no figures to hand but would hazard a guess that golf is by far the most dangerous pastime in which you can indulge.

Bing Crosby is the most famous casualty of this absurd hobby but he is by no means alone. My old doctor went West on the fairway and I'm fairly sure that every weekend, some red-faced freemason curls up his toes somewhere between the fifth and sixth greens.

This is because golf is usually played by old, fat people who have not done any form of exercise since leaving school back in the days when they had diphtheria and Hitler.

Your heart, when you've spent 50 years sitting at a desk eating chocolate, is a fatty, amorphous blob which cannot be expected to cope should you suddenly decide to take up golf. And it certainly won't be able to cope the first time you catch a glimpse of yourself in those stupid strides.

Remember this: exercise of any kind is dangerous. Even horizontal jogging can be hazardous.

Time and time again, people with a predilection for wearing yellow lycra tell us that we must look after ourselves, that we must give up smoking, that we must run everywhere and that red meat is evil.

And who is that man who jumps up and down on breakfast television?

Look. During the eighties, I smoked 108,000 cigarettes and drank perhaps 7,500 pints of beer. I rarely did anything strenuous - except that -- and here I am in 1995, fit, fat and happy, though I will admit that in a morning, I do sometimes produce the most enormous docker's oysters.

Now compare this state of affairs to my more agile and sporty friends who, throughout the '80s, jogged to work, trained twice a week, went to the gym and played rugby. And all of them ended up injured in some unpleasant way.

This meant they couldn't carry on being sporty and, as a result, all their muscle has turned to fat. They still have broken knees, wonky spines and jogger's nipple.

They don't smoke so they're on edge. They don't drink much so they're dull. And pretty soon, they're all going to take up golf and die of a heart attack.

In the past 15 years I have skied occasionally and each time some part of me which was working has stopped. Once I broke my thumb. And most of my right knee is still in Val D'Isere.

I have done some karting but I always, always, always end up headbutting a wall. Which hurts.

I once went fishing and just as we were about to come home, a 502 pound Marlin took a fancy to the plastic octopus I'd been dangling in the water and it took me six hours to land the damn thing. My hands were bleeding and I was sick twice.

Just recently, I learned how to scuba dive. This, I figured, was not a sport, as all you do is hang around, weightless, looking at fishes and coral. Apart from the bit when you jump off the boat, it's completely effortless, and furthermore, you can't possibly hurt yourself under water, unless a shark eats your leg.

Unfortunately, I was wrong. There are currents which are pretty handy for moving you away from the boat but a damn nuisance when you want to get back. Ideally you wait for the tide to change but as I was getting through a tank of air in 15 minutes, this was not an option.

Also, I cut my foot and bled like a stuck pig. I bruised my knee getting back into the boat and my left ear, even now, three weeks later, still thinks it's 75 feet down and won't pop back to one bar.

Now, I have never ever hurt myself in a pub or while slouched in front of the television. So that, from now on is where you'll find me.

And to make sure I always take the car, even when I'm popping down to the corner shop for more fags, I have bought one of those American traffic light things to hang over my front door. It says, simply, Don't Walk.

I understand that as a result, I shall die earlier than might have been the case if I'd spent every waking moment down at the gym, grunting.

But I shall have had a happy life and I shall toddle off before Alzheimer's sets in and before I'm humiliated with the need for an incontinence bag.

High Intensity Interval Training.





What Is HIIT?

Interval training has been the basis for athletic training routines for years. The first forms of interval training, called "Fartlek" involved alternating short, fast bursts of intensive exercise with slow, easy activity. Fartlek was casual, unstructured training that perfectly fits it's English translation: "speed play."

The interval programs of today have become highly sophisticated methods of structured training for athletic performance enhancement. Physiologists and trainers have designed interval programs that are specifically suited to individual athletes. These sessions include precisely measured intervals that match the athlete's sport, event and current level of conditioning. Often the appropriate intensity and duration of the intervals is determined by the results of anaerobic threshold testing (AT) that includes measuring the blood-lactate of an athlete during intense exercise.

How Interval Training Works

Interval training works both the aerobic and the anaerobic system. During the high intensity effort, the anaerobic system uses the energy stored in the muscles (glycogen) for short bursts of activity. Anaerobic metabolism works without oxygen. The by-product is lactic acid, which is related to the burning sensation felt in the muscles during high intensity efforts. During the high intensity interval, lactic acid builds and the athlete enters oxygen debt. During the recovery phase the heart and lungs work together to "pay back" this oxygen debt and break down the lactic acid. It is in this phase that the aerobic system is in control, using oxygen to convert stored carbohydrates into energy.

This repetitive form of training leads to the adaptation response. The body begins to build new capillaries, and is better able to take in and deliver oxygen to the working muscles. Muscles develop a higher tolerance to the build-up of lactate, and the heart muscle is strengthened. These changes result in improved performance particularly within the cardiovascular system.

Interval training also helps prevent the injuries often associated with repetitive endurance exercise, and they allow you to increase your training intensity without overtraining or burn-out. In this way, adding intervals to your workout routine is a good way to cross train.

According to the American College of Sports Medicine, more calories are burned in short, high intensity exercise. If you are counting calories burned, high intensity exercise such as intervals are better than long, slow endurance exercise. You don't need to be a world-class athlete and have sophisticated blood analysis to take advantage of the benefits of interval training. The standard "speed play" training of fartlek works well for the rest of us. This type of interval work is based upon your subjective needs. Simply pay attention to how you feel and set your intensity and duration accordingly.

Precautions for Safe Interval Training

Warm Up before starting intervals

Assess current conditioning and set training goals that are within your ability

Keep a steady, but challenging pace throughout the interval

Build the number of repetitions over time

Bring your heart rate down to 100-110 bpm during the rest interval

To improve, increase intensity or duration, but not both at the same time

Make any changes slowly over a period of time

Train on a smooth, flat surface to ensure even effort

Below; is a basic training plan which can be followed until a good level of fitness has been achieved.

Don't forget to warm up and then...
30 Second Sprint
30 Second Slow Jog
45 Second Sprint
45 Second Slow Jog
60 Second Sprint
60 Second Slow Jog
45 Second Sprint
45 Second Slow Jog
30 Second Sprint
60 Second Walk

Your aim is to complete three full sets of the above pyramid however; this WILL NOT be achievable until a very good level of fitness has been gained, so don’t get disheartened.

Remember, start off gently and build your fitness slowly over a period of time. It is advisable to replace the sprinting sections of the pyramid with ¾ pace jogs for the first few attempts. Don’t forget to warm-up properly and to cool down at the end of your exercise.