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   August 2012 e-News - The value of Sprints

Hi ,

This month's feature article highlights the benefits of introducing sprinting to your fitness program.

Sprinting can be defined as moving rapidly or at top speed, as in running or swimming over a specific distance for a brief period.

If you read any article on running or how to train for the Bridge to Brisbane you will notice they have one thing in common-the inclusion of sprints/ interval running as part of the program.

What are the benefits of including sprint training in a fitness program when it’s just plain hard work and your intention is not to go fast but to go far?

When you sprint (and I mean sprint), your heart rate increases to compensate for the increased need for blood flow to your muscles. Sprinting brings your heart rate to near its maximum speed. Over time, sprint training can increase your maximum heart rate, allowing you to work out more efficiently. Sprinting also increases your cardiovascular fitness, which helps you take in more oxygen while exercising and increasing fitness.

There are two types of basic exercise-aerobic and anaerobic-each placing very different demands on the body. An aerobic exercise requires large amounts of oxygen for energy, doesn’t fatigue muscles and is capable of being maintained for long periods of time. Sprinting is an anaerobic exercise, it requires short bursts of energy, it creates a buildup of lactic acid which may lead to pain and soreness while exercising, and it can only be performed for short bursts of time with a period of rest in between to allow for recovery. Sprint training increases your anaerobic threshold and the rate at which your body can process lactic acid, allowing you to work harder, longer.

Because sprinting is an anaerobic exercise, it works to build muscle in the same way that weight training does. When lifting heavy weights, your body is required to produce short bursts of energy that increase muscle strength. Sprinting works in the same way. However, unlike most weightlifting exercises, sprinting uses dozens of muscles at the same time, making it one of the most complete muscle training exercises available.

While this type of training is difficult to perform the benefit of having them incorporated into our sessions and you being motivated by those around you will help you perform at a level that will see you reap the benefits over time.


Fitness 4U Newsletter Sprint Workouts to get you started

Following on from our Feature Article we've listed below some sprinting drills that can be incorporated into your regular run/ jog workouts to improve your performance and make tackling a longer or steeper hill run that much easier. We may not get your 100m sprint time under 10 seconds but by improving your overall cardiovascular performance you will find running a lot easier.

Time /Speed/ Perceived Exertion*
5 min/ Warm up at an easy-moderate pace/  4-5
5 min/ Baseline: Increase speed gradually to a comfortable pace/  5
30 seconds/ Sprint as fast as you can/ 9
4.5 min/ Reduce speed to a comfortable pace to fully recover/ 6-7
30 seconds/ Sprint as fast as you can/ 9
4.5 min/ Reduce speed to a comfortable pace to fully recover/ 6-7
30 seconds/ Sprint as fast as you can/ 9
4.5 min/ Reduce speed to a comfortable pace to fully recover/ 6-7
30 seconds/ Sprint as fast as you can/ 9
4.5 min/ Cool down at an easy pace/ 3-4
Total : 30 Minutes

Or get yourself to a sports field and try this:

Time/ Distance/ Speed/ Perceived Exertion*
5 min/  Warm up at an easy-moderate pace/  4-5
5 min/  Baseline: Increase speed gradually to a comfortable, moderate pace/  5
50 metres/ Sprint as fast as you can/ 9
25 metres/ Walk back/ 3-4
25 metres/ Sprint as fast as you can/ 9
30 seconds/ Recovery/ 3-4
Do this circuit 5 times
100 metres/ Sprint as fast as you can/ 9
50 metres/ Walk back/ 3-4
50 metres/ Sprint as fast as you can/ 9
1 minute/ Recovery/ 3-4
Do this circuit 5 times
5 min/ Cool down at an easy pace/ 3-4
Total : 30 Minutes

*Perceived exertion:
Easy – should be able to hold a conversation although it would be difficult at times. About 6-7/10
Moderate – would be able to give short one or 2 word answers if someone asked you a question when training at this level. Breathing is also heavier. About 7-8/10
Hard – Shouldn’t be able to talk when training at this level. Breathing is very heavy and labored and overall you feel uncomfortable. About 8/9.5/10

Fitness 4U Newsletter August Boot Camps- Get a head-start on Spring

Why wait until Spring? It's getting lighter by the day and starting to warm up. August bootcamps are starting soon. SIGN UP NOW!

Cost is only $120.00 for our previous Boot Campers & $140.00 for those doing Boot Camp for the first time.

Ashgrove Sports Ground
, Ashgrove (Mon & Wed 5.30am) Aug 27, 29, Sep 3, 5, 10, 12, 17, 19

Botanic Gardens, City (Mon & Wed 5.30pm) Aug 27, 29, Sep 3, 5, 10, 12, 17, 19

Whites Hill Reserve, Coorparoo (Tues & Fri 5.30am) Aug 28, 31, Sep 4, 7, 11, 14, 18, 21

Anzac Park, Toowong (Tues & Thurs 5.30am) Aug 28, 30, Sep 4, 6, 11, 13, 18, 20

Shaw Park, Kalinga (Tues & Fri 5.30am) Aug 28, 31, Sep 4, 7, 11, 14, 18, 21

Botanic Gardens, City (Thurs & Tues 6.00am) Aug 28, 30, Sep 4, 6, 11, 13, 18, 20

Cost is only $120.00 for our previous Boot Campers & $140.00 for those doing Boot Camp for the first time. Click here to enrol online.

Fitness 4U Newsletter Fitness 4 U Legend of the Month

Our legend for the month of August is Therese, our longest standing client who attends the Ashgrove Group Training sessions.

It almost seems that Therese first started training with us soon after she left school but she assures us it wasn't that long. Therese has trained with us through cold winters and hot summers and even the odd injury but she's always there.

In her own words Therese shares with us a brief history of her experiences training with Fitness 4U.

Ron's repertoire has grown from the twelve exercises that he had when I started, to a seemingly endless array of exercises and programs. We've moved from 6am to 5.45 to 5.30 to 5.15 and settled back on 5.30am starts. I have seen Ron through three cars, hill runs, tugs-of-war and experimental equipment like the lengths of wood that he said were pull-up bars, but I suspect were just bits of wood that were going cheap at Bunnings. When I started, Ron could fit his equipment into a sports bag – now it takes a Hummer.

Ron has had us stepping up on logs, park benches, rotunda seats, steppers and tractor tyres, and squatting against walls, posts and toilet blocks.

I have collected hats and water bottles from Ron's sideline foray into merchandise. I have exercised with Ron at The Gap, St John's Wood and Ashgrove, been yelled at by a lady in a terry towelling dressing gown in the early hours of the morning, exercised by torchlight, jumped in sacks (not with Ron!), laid down on ice covered mats, and introduced Ron to lychees.

I've also been part of Ron's washing roster, when he decided that as part of our training we should take his daggy rubber mats home to clean them.

Through the growth of Fitness 4U, Ron has maintained a cheery face (except when he has the crankies), a bouncy disposition and a tendency to make inappropriate comments, while also entertaining with his knowledge of moon and sun movements- just ask Ron when the shortest day of the year is, or how many more minutes of daylight we will gain per day as winter ebbs.

So while it's true that I continue coming along for the variety, lovely trainers and the motivation that group training provides, I have to keep it up as it is only two years and one month until I'm eligible for Long Service Leave!

Thanks Therese, we look forward to giving you a free 10 sessions card (one session for every year) as your long service entitlement after you've trained with us for 10 years.

Fitness 4U Newsletter Exercise of the Month - Toe Taps

Toe Taps are a great exercise for strengthening your legs and butt and to prepare you for sprint training that we wrote about earlier. A more intense version of the step up it also adds cardio to the mix. Done correctly it can add another dimension to your lower body routine but performed poorly it may lead to injury. 

Muscles used
Gluteus maximus, hamstrings, quadriceps, calves.

Key Training Points
- Place foot firmly on step
- Maintain upright posture
- Follow through with other foot

Training Errors
Bending at  the waist
Not fully extending weight bearing leg

How to:
1. Stand behind a 30cm high step or platform and hold weights if desired.
2. Place your right foot on  the step ensuring that the whole foot is on the step and that your heel is not hanging off the end as this will place undue strain on your calf muscle and achilles tendon.
3. Push off from the left foot until you are standing tall and the left toe comes to rest gently beside the right foot on the step.
4. Lower the left foot to the ground and repeat for about 25 reps according to your fitness level and goals.
5. Switch legs and repeat.

Aim to increase the number of reps on each leg with little or no rest between sets.

Fitness 4U Newsletter Recipe of the Month-Speedy Omelette

Here's a great breakfast recipe for those days you need a little more to kick-start your day.

Serves 1

2 eggs

1 tablespoon grated low-fat tasty cheese

1 tablespoon chopped parsley

  1. Whisk ingredients together in a bowl.
  2. Brush or spray a microwave-safe 23cm pie dish with oil. Pour egg mixture into dish, swirling to cover base completely.
  3. Microwave, uncovered, on HIGH (100%) power for 1 1/2 to 2 minutes,  or until set.
  4. Using a spatula, lift omelette from dish.
  5. Top with your choise of sauted green onions, mushrooms, tomatoes and ham.
  6. Fold in half and serve.
Fitness 4U Newsletter Brisbane City Council - Take advantage of this great service

August and September are a great time of the year to step up your training or to introduce your friends to some of the great fitness sessions (see details below) that Fitness 4 U will be conducting on behalf of the Brisbane City Council. It's also a great way to get back into training if you have had some time off.

Lifestyle Change: Whites Hill Reserve, Coorparoo (free) Tues 9.15am - 10.00am Aug 7, 14 - meet main soccer ground

8 Week Weight Loss Challenge: Orleigh Park,West End (free) Sat 7.00am - 7.45am Aug, 11,18, 25, Sep 1 - meet playground near bus depot

Bridge to Brisbane Cross Training: Rasey Park, Herston (free) Tues 5.45am - 6.30am Aug 7, 14, 21, 28 - meet playground

Bridge to Brisbane Cross Training: Enoggera Memorial Park, Gaythorne (free) Thur 6.00am - 6.45am Aug 9, 16, 23, 30- meet playground

Bridge to Brisbane Cross Training: Dorrington Park, Ashgrove (free) Fri 7.00am - 7.45am Aug 10, 17, 24, 31 - meet clubhouse

Super Seniors: Whites Hill Reserve, Camp Hill ($3) Fri 10.45am - 11.30am Aug 10, 17, - meet main football ground

8 Week Weight Loss Challenge: Finsbury Park, Wilston (free) Sat 7.00am - 7.45am Aug 11, 18, 25, Sep 1, 8, 15, 22, 29, - meet playground

8 Week Weight Loss Challenge: Mowbray Park, East Brisbane (free) Sat 7.00am - 7.45am Aug 11, 18, 25, Sep 1, 8, 15, 22, 29, - meet playground

Introduction to Strength Training: Jubilee Park, Bardon (free) Tues 9.15am - Aug 21, 28, Sep 4, 11 - meet playground

Fit Mums: Tarragindi Recreation Reserve, Tarragindi (free) Fri 9.15am - 10.00am Aug 24, 31, Sep 7, 14, 21, 28 -meet playground

Be Stronger Live Longer: McCook Park, Newmarket ($3)Mon 9.30am - 10.15am Aug 27, Sep 3, 10, 17 - meet playground

Boxing 4 Fun & Fitness: Ashgrove Sports Ground, Ashgrove ($3) Tues 8.30am - 9.15am Aug 28, Sep 4, 11,18 - meet grandstand

Super Seniors: Dunlop Park,Corinda ($3) Wed 10.00am - 10.45am Aug 29, Sep 5, 12, 19 - meet playground

Strength & Balance: McEwan Park, Inala ($3) Fri 10.30am - 11.15am Aug 31, Sep 7, 14, 21 - meet playground

Boxing 4 Fitness: Kangaroo Point Cliffs, Kangaroo Point ($5) Wed 5.00pm - 5.45pm Sep 5, 12, 19, 26 - meet Mosaic Square

Introduction to Strength Training: Bradbury Park, Chermside (free) Thurs 9.15am -10.00am Sep 6, 13, 20, 27 - meet playground

Boxing 4 Fitness: Botanic Gardens,City ($5) Thurs 12.15pm - 1.00pm Sep 6, 13, 20, 27 - meet Albert St Gates

Introduction to Strength Training:Melrose Park, Wooloowin (free) Fri 9.15am -10.00am Sep 7, 14, 21, 28 - meet picnic area

Games & Fitness 4 Kids: Brookside Park, Gaythorne (free) Wed 9.30am - 10.10am Sep 26 - meet playground

Dodge Ball 4 Kids: Bill Cash Memorial Park, Cannon Hill (free) Thurs 9.30am - 10.10am Sep 27 - meet playground

Fitness 4U Newsletter Quotes to get you sprinting

“If everything seems under control, you're not going fast enough.” - Mario Andretti

“All things come to those who wait...but the best things will be taken by those who get there first.”

Fitness 4U Newsletter Group Training- Reap the benefits

It's been great to see so many regulars maintaining their training over the winter despite some of the mornings recently being a little colder than normal. For those of you that have been slowed down with injury or winter colds and flus we can't wait to see you back at training but don't wait till Spring! If you'll feeling well, there is no time like the present to re-join us at all of our venues and reap the benefits of training before it gets hot. 

Check out our session times & join us whenever you can. Cost is $110.00 for 10 sessions or $15.00 a session. 10 session cards may be used for both Group Boxing and Group Training sessions.

Fitness 4U Newsletter Group Boxing - The complete workout

If you have enjoyed boxing as part of a group, bootcamp or Brisbane City Council session, why not become a regular at one of our boxing sessions.

With more time to focus on technique you will be able to learn more complex combinations which adds a whole new dimension to a boxing workout.

Click here for session details.

Fitness 4U Newsletter Personal Training- Get excited about exercise again

If you need that extrra push to get you excited about exercise again, why not spend some time with one of our expert Personal Trainers. Personal Training offers the flexibility of training at a time that suits you and your lifestyle, making it harder to come up with reasons not to train. Enjoy a diverse range of fun, exciting and challenging fitness training exercises, that will help you get the results you want. Click here for more information.

Fitness 4U Newsletter Corporate Training-Benefits employers and employees

Enjoy the added value that offering corporate training to your employees can provide-

• Increased energy levels
• Improved levels of self esteem
• Decreased stress levels
• Team building
• A more positive outlook on life
• Healthier employees

Click here to read what clients are saying about us.

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