Workout: Tabata Tuesday V

Workout: Tabata Tuesday V

Warmup:

• 10 minutes moderate row/run/bike
• Fitness Explorer Warmup

Workout: 

Tabata Intervals (20 minutes including rest periods)

• 20 sec 1 arm KB Clean & Press**, 10 sec Rest - (repeat for 8 rounds).
• rest - 30 sec
• 20 sec Press-Up, 10s rest - (repeat for 8 rounds)
• rest - 30 sec
• 20 sec Drivers, 10s rest - (repeat for 8 rounds)
• rest - 30 sec
• 20 sec Long Jumps or Vertical Jumps (max effort), 10 sec rest - (repeat for 8 rounds)
• rest - 2m 30 sec

* KB = 16kg Kettlebell - male, 8kg - female
** KB should touch floor in between reps, swap arms as needed.

Finisher:

150 Jump Pull-Ups

Testimonial: I've lost over a stone in 3 weeks!

 "With nothing more than a park bench, a towel(?), a random rock that we found in the park and my own body weight for resistance, Darryl's scientific guidance on nutrition, high intensity outdoor training and movement that is better suited to the human body - has been far more effective than the many previous hours spent in a gym on much more expensive equipment getting nowhere.

Combined with his ideas on the Paleo diet (which for me just makes sense), I've lost over a stone (8kg) and a reduction in body fat % from 35.8 to 31.8 within just 3 weeks of training with Darryl. I can't recommended Fitness Explorer Training highly enough!!"

Patrick - Software Developer, 44

Workout: Movement Monday

Workout: Movement Monday

 Warmup:

• Fitness Explorer Warmup 

Workout: 

• 200m Bear Crawl
• rest - 1 minute
• 200m Crab Walk
• rest - 1 minute
• 100 step Crocodile Walk
• rest - 1 minute
• 100 Burpee Press-Up 
• rest - 1 minute
• 100 Jump Pull-Ups
• rest - 1 minute

Exercise: Boosts Your Brain Power

Exercise: Makes You Smarter

Source of Image: http://www.lanl.gov/p/p21/brain_imaging.shtml

'Brain Training' has become popular in recent times.  With various video games available to test and improve your mental agility.  But did you know that physical activity is also one of the best ways to enhance your mental capabilities?

Exercise exerts its effects on the brain in several ways, including improving mood by the release of endorphins and via the process of neurogenesis.  

A natural antidepressant:

Exercise enhances your mood as it activates the pathways in the brain that release endorphins - this provides you with the 'feel-good factor' after exercise activity.  Research studies also show that exercise increases the rate of L-tryptophan entering the brain.  L-trytophan is an amino acid that in conjunction with serotonin balances and controls one's mood

Creation of Brain Cells:

Neurogenesis involves the creation of new neurons i.e. the growth of new brain cells.  These neurons reside in the hippocampus in the part of the brain devoted to learning and memory retention.

Slowing Down The Ageing Process:

Activity that elevates the heart rate for extended periods boosts brain-derived neurotrophic factor (BDNF), which triggers new cells growth.  There’s a relative loss of neurons as we age, affecting the activity of neurotransmitters and receptors in the brain - increased activity can help to combat this.  Research published in the British Journal of Sports Medicine claims that resistance training may prevent cognitive decline.  Participation in agility and activities requiring high degrees of coordination can also enhance thinking, processing speed and mental agility.

Next time you work out, concentrate on your movement efforts and enjoy the benefits of working out your mind and body.

Previous Article Link:--> Exercise to Extend Youth

Sources:

Modie, Jonathan. (2003) - Good Chemical, Neurons in Brain Elevated Among Exercise Addicts

http://helpguide.org/life/prevent_memory_loss.htm

British Journal of Sports Medicine