New You Health & Fitness

01/11/2021

Back training at the unit 💪🏻

19/07/2019

15/06/2019

🚣‍♂️🚣‍♂️🚣‍♂️🚣‍♂️🚣‍♂️ 30 - 20 - 10 🚣‍♂️🚣‍♂️🚣‍♂️🚣‍♂️🚣‍♂️

The 30-20-10 HIIT protocol consists of three or four 5-minute exercise bouts followed by a 2-minute rest. Each 5-minute exercise bout consists of five intervals divided into:

➡️ 30 seconds of low intensity (30% of maximal intensity)
➡️ 20 seconds of medium intensity (60% of maximal intensity)
➡️ 10 seconds of high intensity (90–100% of maximal intensity).

10/06/2019

Happy Monday
Its time to shake off the cobwebs 😄
Its a descending ladder circuit of burpees and single arm KB sn**ches and it looks like this.

20 Burpees - 20 Single arm sn**ch (10 left / 10 right)
18 Burpees - 18 single arm sn**ch (9 left / 9 right)
16 Burpees - 16 single arm sn**ch (8 left / 8 right)
14 Burpees - 14 single arm sn**ch (7 left / 7 right)
12 Burpees - 12 single arm sn**ch (6 left / 6 right)
10 Burpees - 10 single arm sn**ch (5 left / 5 right)
8 Burpees - 8 single arm sn**ch (4 left / 4 right)
6 Burpees - 6 single arm sn**ch (3 left / 3 right)
4 Burpees - 4 single arm sn**ch (2 left / 2 right)
2 Burpees - 2 single arm sn**ch (1 left / 1 right)

That's 110 Burpees and 110 single arm KB sn**ches (55 per arm).

Your gonna need a good 20 mins for this one!

Now, if you have access to a rowing machine then you could make this even tastier by starting with an 800m row and finishing with an 800m row

Let me know if you do it and how you get on?

08/04/2019

TRX circuits to start the week, well worked everyone 🤣🤣🤣💪🏻

19/12/2018

Rest periods are a decisive training variable. They dictate, with work duration, the kind of adaptations that will take place in a person’s body. However, we often forget the importance of rest periods. We think that the only way to perform HIIT is to get immensely exhausted, lying on the floor about to throw up.


That can happen, but when you know what you are trying to accomplish, then you will select the most appropriate rest periods, and the workout will be more enjoyable and fun. The rest between exercises has a purpose, just like every training variable.


1. Replenishing of phosphocreatine – Phosphocreatine concentration can reduce to less than 30% of normal resting levels during intense exercise. Rest periods allow phosphocreatine levels to replenish so that the person can keep up that high intensity.

2. Removal of hydrogen ions (H+) – Hydrogen ion (H+) accumulation will lower the pH level in the muscle and, therefore, impair muscle contraction, which means the muscles become very fatigued. Rest periods allow the body time to remove those unwanted hydrogen ions (H+).

3. Restoration of potassium (K+) – Extracellular potassium will depolarize the muscle membrane and prevent muscle contraction, which means the muscles become very fatigued. Rest periods allow the body to restore the needed levels of potassium (K+).

Don’t neglect the importance of rest periods!

They dictate not the physiological outcome of a workout. Rest periods that are too short in conjunction with the exercise intensity will result in poor health outcomes and arduous workout experiences for participants.

19/12/2018

Today I want to talk about a common misconception in the nutrition world and that is that - contrary to popular belief - all calories are not created equal. People say, "A calorie is a calorie" but that is like saying, "A dog is a dog." Yes, a dog is a dog but in December, huskies are pulling sleds in Alaska and chihuahuas are wearing a sweater by the fireplace.

Yes, "A calorie is a calorie" but that doesn't mean that it creates the same response in the body. A calorie of olive oil will not create the same response as a calorie of gummy bears. I've been reading a lot of Dr. Jason Fung's work lately and am convinced that we have it all wrong. Calories don't cause weight gain, insulin does. We need to stop being low calorie and start being low insulin spikes.

In Dr. Fung's book, The Obesity Code, he talks about a study a British personal trainer did on himself. Sam Felton set out to prove there is more to the story than "calories in, calories out" and increased his caloric intake to 5,794 calories per day for 21 days. He did this with a natural, low carb/high fat diet of natural unprocessed foods. The "math" (3500 additional calories=1 lb gained) says he should have gained 16 pounds in those three weeks. He only gained 2.8 pounds and actually LOST 1 inch from his waist. This means he gained lean mass, not fat!

Some people said that he was simply a freak of nature and it would not be that way for everyone, so Sam did the same experiment with 5,794 calories per day but with a standard American diet of highly processed refined carbohydrates. In the same amount of time, he gained close to the pounds the "math" said he should (15.6 pounds) and gained 3.6 inches on his waist. There was a dramatically different effect on the same guy with the same number of calories. So yes a calorie is calorie but all calories do not create the same responses in the body.

This holiday season and in the New Year when all the resolutions happen, make sure that your resolution is not to lower calories but to choose better calories.

Train Hard, but Train Smart!

28/11/2018

WHAT CAUSES FATIGUE?
Muscle fatigue is characterized by a loss of muscle power that results from a decline in both force and velocity.

Muscle ions transporting proteins involved in the exchange of potassium (K+), sodium (Na+), hydrogen (H+), and lactate across the muscle membrane are crucial in controlling fatigue.

For example, the accumulation of hydrogen ions (H+) decreases intracellular pH levels, which can lead to decreased activity or inhibition of the glycolytic pathway.

To delay fatigue, we must not allow or slow down the build-up of hydrogen ions (H+).To do this, we must design HIIT protocols that will increase the activity of the membrane transport of proteins involved in the clearance of hydrogen ions (H+).

This means that the protocols need to be very intense - supramaximal intensity - if we want to create these adaptations.

A great workout is The Wingate protocol (4 rounds of 30-sec all-out effort followed by 4 min of rest)

22/11/2018

SELF SELECTED REST PERIODS.
When designing HIIT workouts, we usually select constant training variables with fixed work-to-rest ratios. We select fixed work, intensity, and rest duration, which are the three most crucial training variables in the HIIT prescription.

But there is an alternative training variable prescription that we can use: the “self-selected method” in which subjects either self-select their intensity levels based on work duration and/or self-select rest duration.

This is a very entertaining method!


I use the self-selected method to break up the fixed acute variable pattern. Here is an example of a workout that I did using self-selected rest duration with a fixed intensity level.

My equipment of choice was the rower

The work duration was 4 minutes, and the intensity level was sub-maximal because of the long work duration (around 35-40 spm)

I performed 4 rounds, and my rest duration was 2-3 minutes. 2 minutes during the first two rounds and closer to 3 minutes after the third round.

I highly encourage you to try this method! Select your own workout duration and intensity but remember the goal is to maintain it throughout the workout!