I often ask them firstly what changes has been made to their diet, if that seems fine for their goals, I will ask have they ever tried HIIT.

Sometimes, us as human beings like to stick with things our forefathers did, and yes, everything has its place, but push yourself rather than go from set then rest, then a set, and when you’re done, cardio at the end. Science tells us otherwise, so make smarter choices, if you want to take your workout up a level!

High Intensity Interval Training (HIIT) might not be suited for everyone’s goals, but the benefits are hard to deny, that’s probably why most commercial gym’s structure their classes this way. Some of the benefits being :

Improving your Cardiovascular fitness

Builds lean muscle and drop fat

Helps you burn more calories at rest

Improves athletic endurance

Increases your metabolism

Varied workouts prevent boredom. I use weights, do plyometrics and abs in-between my workouts, thus cutting the need for additional cardio at the end of the workout.

It can be done without equipment.

It can be done on cardio machines to really push your fitness levels.

It will save you time!

HIIT is a exercise strategy alternating between short periods of intense exercise with less intense recovery periods. For this example, think 20 burpees and planks for 30 secs thereafter. While you are planking, your core and body will still be working, but not as much as when you were doing burpees.

Look out for my future videos, how to do HIIT training with/without weights and with no cardio equipment.

Eat Clean, Train Mean!!

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Long distance runners are lean, which suites them for covering ground. Sprinters are powerfully built and are explosively fast for shorter distances.

Weight

Long distance runners carry little weight. Carrying  too much weight is a burden for distance runners, as it also allows their speed. Distance runners burn alot of calories in training and races, so excessive weight gain is never a concern them. Most of the weight sprinters carry are muscle. Being heavier allows them to run with power.

Muscle Mass

This is one of the first things you’ll notice about these two athletes. The distance runner has longer muscles mainly in  the lower area. Sprinters have thick muscles which make them jump explosively from the starting line. Sprinters have muscular arms which help them achieve maximum speed and balance. Both runner’s do aerobic training to prepare for races, with the sprinter incorporates weight training into their workout as well to add muscle. Have you noticed the muscle definition in a sprinter’s body? It’s because their running is more of a complete body workout, incorporating legs, tightening abs/core and upper body which accelerates at high speeds!

Physical Risks

Both of these runners run different type of races, so they are likely to pick up different type of injuries. Distance runners often pick up shin splints, stress fractures and muscle cramps due to dehydration cause by these long distances. Sprinters tend to be more wary of muscle and hamstring pulls because of the quick acceleration in their races. Both athletes however are prone to back,ankle and knee injuries because of training and competition.

How does their training differ?

Sprinters focus on developing fast twitch muscle fibres which you develop from plyometric exercises and strength training, thus improving speed, strength and power. Long distance athletes focus more on cardiorespiratory fitness, muscular endurance and stamina.

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Here are some common one’s:

1. How often should I exercise and for how long?

Depending on what you want to achieve, this question could vary from person to person. Endurance, frequency and intensity of your training days could be very different, if you are training for a race to someone who is just starting off and is more concerned about weight loss and fitness

2. Should I do weight training or cardio or even both?

If you’re after losing weight, general conditioning, maintaining existing muscle mass and keeping body fat to a minimum, you’re going to need to make a focus on balancing both.

3.What abdominal exercises should I do for a flat tummy?

No exercise can achieve this on it’s own. Your body doesn’t work on a spot reduction basis i.e do many crunches and your tummy will be flat. Diet, along with a good exercise program will help you to achieve this

4. I have been working out a while now and have stopped losing weight. Whats happening?

Your results might have plateau’d because your body is becoming used to your program. Change a few things about your diet or the intensity of your workout.

5. I don’t have time to exercise, but I need to get more active, what can I do?

The key to getting into a workout program is to make the time. See how you can squeeze 30 mins out of your day, even if it is during lunch at work. Make it a family event to keep everyone healthy or active.

6. Will lifting weights make a woman bulky?

Body type and levels of testosterone determine how a person will respond to weights. 99% of women will respond to weights in a feminine way. i.e. they will tone up and harden up, not bulk up.

7. Best exercise for quick results?

Exercises that incorporates many muscle groups will burn more calories. Big, strong, full body movements by far outstrip any other kind of exercise. Combine it with high intensity interval training and you have a recipe for amazing results!

8. I’m at my goal weight, what do I do now?

Many people tend to slow down the intensity of their workout or eat a bit more relaxed. My view is, why should you stop there? Look for next challenge and keep on improving your health and fitness

9. What is a good diet?

There is no clear cut answer, it depends what you want to achieve. Some want too lose weight, others want to increase their weight. Other people want to use their diet’s for a specific reason like completing a race or marathon. Be clear on what your goal is, what you are training for and that will be your answer.

10. Should I have something to eat before a workout?

Many tend not to eat before a workout as they want to maximize their fat burning. However, if you want to have a intense workout, it might be a good idea to have a snack before your workout so you can have more energy while you train.

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For far too long women have just gone to gym, did a bit of cardio or do a step class, and that would be counted as a workout, not knowing their full potential when it comes to achieving the body they want. Many, today are still very fearful when it comes to lifting weights, thinking it will make them big and bulky.

Fortunately,more females are starting to venture the weight area, the only thing that will hold them back is the attitudes of some of the know it all men on the floor wanting chat them up.

Coupled with a good diet, lifting weights will effectively tone and shape the body. Working different muscle groups will also hit those areas females struggle with, namely back fat, chest and triceps, to name a few.  It’s a fact, weight training will accelerate your metabolism much more than any cardio activity in gym.

Form and technique will be one of the biggest challenges but living in the information era, information are easy to come by, but it’s always best to ask a friend or family member with experience.

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