 |
|
Want to go from flab to flat abs? Pilates, the exercise loved by toned celebs such as Nicole Kidman and Jennifer Aniston is famous for developing strength, flexibility and coordination, not to mention fabulous abs - and it can be appreciated by everyone. Combine it with a healthy diet and cardio regime and you'll start to see a six-pack emerging in no time.
To begin the journey, follow these steps, designed by fitness expert Rocco Sorace, for a six-week jumpstart to flatter abs. READ MORE > |
|
 |
|
We've all been guilty of skipping our warm up before a gym session, especially when we're crunched for time. Well here 10 very important reasons why we need to slow it down and take the time to warm it up! |
| 1. |
Warming up helps break down the chemical complex of oxygen. So what? Well, this enables it to separate from the blood and increases oxygen delivery to the muscle, crucial during a workout. |
| 2. |
Warming up reduces the potential for muscle and connective injuries and increases body temperature. . |
| 3. |
It increases blood flow to exercising muscles and guess what? The more blood that reaches the muscles, the easier the delivery of nutrients required for energy production. |
| 4. |
Increases blood flow to the heart. This one is key, since more blood to the heart means a reduced risk for exercise-induced cardiac problems. |
| 5. |
Decreases muscle viscosity (aka resistance). Warming up makes muscles suppler. |
| 6. |
Helps promote sweating and sweating is great! It reduces the amount of heat stored in the body, something your body spends a lot of energy doing. |
| 7. |
Enhances the speed of transmission of nerve impulses. What? Makes your motor skills better! You know how your body feels really slow in the morning when you’ve just gotten out of bed? You’re not warmed up. |
| 8. |
Helps more blood reach muscles and connective tissue. The more blood reaching the muscles, tendons and ligaments, the more elastic the tissues. This means better performance and a reduced chance of injuries. |
| 9. |
Lets the cardiovascular system know what’s coming. When you workout, you demand more blood and oxygen. Warming up helps the heart and blood vessels adjust to this idea. |
| 10. |
Lets muscles know what’s coming. Warming up may actually make you less sore the next day. |
|
 |
| An easy method of structuring your training beforehand involves 3 main types of sessions: |
| 1. |
Long-Slow Run: You do not need to run the whole distance that you are racing; you just need to keep a steady tempo & focus on not over exerting yourself. Example before the Bridge to Brisbane you may run up to 9 or 10km in a long session. |
| 2. |
Hills Run: After warming up for 10mins pick a gradual hill that is 400m in length (not too steep) and perform 3-4 moderate repeats – cool down for 5-10mins. |
| 3. |
Speed Run: After warming up for 10mins, you may do 2-3 X 1km efforts (New Farm Park is a great place!) at a higher pace than you would normally do your jog. Cool down for 5-10mins. |
|
Courtesy of Brad Shephard |
|
|
