Quote of the Day: How to Inspire

"Apathy can be overcome by enthusiasm, and enthusiasm can only be aroused by two things: first, an ideal, which takes the imagination by storm, and second, a definite intelligible plan for carrying that ideal into practice." - Arnold Toynbee

Health: The Truth About Exercise

Health: The Truth About Exercise

I watched a documentary on BBC 1 last night entitled "The Truth About Exercise".  The programme uses the latest research to dispel some myths about exercise and to report the latest research on studies helping us to live healthier and longer lives.

This is what I took away from the programme (most of these figure in my personal philosophy in relation to movement):

1. short bursts of High Intensity Interval Training (HIIT) using protocols such as Tabata can be more advantagous than hours spent with moderate level steady state work such as jogging;
2. Non-Exercise Activity Thermogenesis (NEAT) i.e. as I call it "Pottering" around - i.e. low intensity movement that is not sitting - like standing, walking and just generic day-to-day everyday movement is more benefical than we realise;
3. that we all respond to exercise in different ways - "one size does not fit all";
4. that diet (as well as exercise) contributes to a healthy body composition;
5. improving V02 max and insulin sensitivity (through exercise) is a key way to improve long term health and longevity;
6. mind over matter - the mind tires before the muscle even though we often assume it is the opposite;
7. (and with a little tongue-in-cheek) the irony that most people (in this case scientists) advising us on what we should be doing - often don't seem to practice what they preach or don't appear to be reaping the benefits themselves.  I call this the "hairdresser syndrome" they can create great hairstyles for clients but that doesn't mean they will make the best decisions for their own hair.

If you reside in the UK you can use the BBC's iPlayer to watch this documentary for a limited time (expires 30 March 2012)  --> Horizon: The Truth About Exercise

There is a small clip below from the documentary on High Intensity Training for those who reside outside the UK via YouTube.

Quote of the Day: Life

"Life begins at the end of your comfort zone"

--Neale Donald Walsch

Workout: 150m Row Challenge (Sulgrave Teens)

150m Row Challenge

Workout:

After an hour's playout with the kids, we finished with the following high-intensity work:

125m C2 Rower damper setting of 5 for time:

• Daniel 28.5
• Moni 29.7
• Musonda  23.1
• Nalshan 23.6
• Shani 28.7
• Mark 29.1
• Nick 23.8
• Atik 26.5
• Darryl 20.9

150m

• Darryl 25.1
• Samanta 33.2
• Jose 28.3 / 28.2
• Eddie 29.6
• Saf 32.8

Note:

Please scale all Fitness Explorer workouts and playouts to your current ability.  This may mean increasing or decreasing the weights prescribed, modifying distances and times, or changing number of sets and reps to complete.  Get adequate rest and sufficient nutrition to fuel the activity and to aid in recovery.  Work hard and play hard but never sacrifice correct form.

Please visit the exercise FAQ for details on individual exercises or consult the advice of a registered exercise professional to ensure safe execution of the above movements.

If you are new to this mode of exercise, try one of the beginner's circuits

Perform a warmup prior to activity, here's an example Fitness Explorer warmup

Watch    Fitness Explorer video's here on YouTube