There is an ongoing debate whether endurance training should stress quantity or quality in order to get better results. Should the bulk of a runner’s training regime consist of easy-medium intensity long runs or should the focus be high intensity intervals? Not many respected running experts suggest it is either or, the argument is rather what type of training to emphasize on.
Advocates for a high mileage training claim it is vital to build up a large aerobic base, which is the body’s ability to take oxygen into the blood and deliver it to the working muscles. The lungs become more efficient, more capillaries are developed that will bring oxygen into the muscles to produce energy, and lactate will be removed easier. These factors will able you to keep a higher intensity for a longer period of time. Since the idea is to build up the distance over time, the ligaments, tendons and muscles will be allowed time to adopt. The great runner and coach Arthur Lydiard (1917-2004) once said, “Miles make champions”.
The other side of the debate is backed up by researches that favor the practice of high intensity interval training (HIIT). “Forget talking-pace. Talk during the breaks and in the rest of your life instead”, as the Norwegian professor Jan Helgerud puts it. His research has shown that training with an intensity of 85-95 percent of maximum heart rate is the most effective way to improve heart capacity. According to Helgerud, 4×4 minutes’ intervals (4 minutes of high intensity runs, 4 times) are recommended to optimize the heart’s strength. Another benefit with high intensity interval training, which several other studies point out, is the increased ability to boost metabolism (and burn calories).
Whatever the researches indicate or what the experts say, it essential to find out what works best for you. After all, to be consistent and get results, you have to find joy in your training. Also, your training program has to fit well together with your daily life. Not many of us are full-time professionals runners who can dedicate our time solely to training.
Perhaps Tom and Martin from the excellent weekly podcast Marathon Talk concluded it best, “Have quantity of quality”.
Give your self the chance to become a better runner, sign up for the Aspire Running Club!
We provide quantity of quality to you!
Call: 08-7672 7452
or email: email@example.com
ASPIRE RUNNING CLUB – starts this coming Thursday, September 29th, at 6.30 pm – Benjakitti Park (Queen Sirikit Park)
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FOR IMMEDIATE RELEASE:
Thailand Fitness Company, Fitcorp Asia Opens the First Commercial Simulated Altitude Training Center in South East Asia at The Aspire Club.
(Bangkok, December 1, 2011) Fitcorp Asia, Thailand’s leading personal training, fitness and sports performance company launches Asia’s first simulated Altitude training center at the Aspire Club in Bangkok. SAT, also known as Hypoxic training, where individuals train at simulated altitude environment at heights of 5000m above sea level forces the body to (more…)
FOR IMMEDIATE RELEASE
Fitcorp Asia launches the First CrossFit Affiliate in Bangkok, Thailand
Bangkok, Thailand – November 1st, 2012
Fitcorp Asia, Thailand’s leading private health, fitness and performance education company launches the first CrossFit Affiliate in Bangkok, Thailand at findcrosscountrymovers.com.
Since 2000, CrossFit has been steadily growing in popularity across the United States, Europe and Australia. Building a strong community of driven, focused men, women and children of all ages and inspiring them to higher levels of motivation, health and personal development.
Fitcorp Asia has been an innovator of the Thailand fitness industry since 2003 with cutting edge and result driven programs for individuals, the community and corporate sector. The company now runs 5 major businesses under its corporate brand.
Daniel Remon, the CEO and founder of Fitcorp Asia said
“For us, introducing CrossFit to Bangkok is an expansion of our current methodology. Building a strong dynamic community of like minded, driven individuals is a cornerstone to our ethos and business success.”
CrossFit is deemed the ‘sport of fitness’ – taking a recreational and recommended activity to the realm of sports, community and competition. That competitive element is focused on the competition of one’s self, as well as with others. This adds accountability, support, structure, adherence and therefore a change of behaviours, lifestyle and results for the long term. CrossFitters aspire to be the best they can be, and that’s what makes the difference.
Far from being exclusive to elite athletes, CrossFit BK trains all members, regardless of skill or fitness level, to become as fit as possible, using tested means of general physical preparedness. Their goal: to be physically and mentally prepared for the known and unknown.
Henrik Olofsson, Fitness Manager, partner and Head Coach of the CrossFit BK Affiliate explains “This is a very exciting time for the global and local fitness industry – it’s a game changer. Programs and workouts are safely scalable to accommodate all levels of fitness. We have developed a safe, progressive and educational introduction program called ONRAMP to introduce new clients to the movements and biomechanics of safe lifting technique for optimal results.”
Aspire is a unique and refreshing addition to the Bangkok fitness landscape. Finally, a company with vision, passion and total commitment to achieving outstanding health and fitness results for clients, and an inspiring club environment where every single member is considered of great value. We have created a reputation since 2003 for cutting edge training with superior results.
Now, we have the opportunity to welcome you to our state of the art club facility, where in additional phenomenal training and coaches, you can access to the club when you want, without needing to make an appointment.
ASPIRE – Inspired by Excellence. By Fitcorp Asia
The topic of this post might be yesterday’s news for some but hopefully a good reminder and perhaps eye opener to others. The subject is the fear of getting “too big” from lifting heavy weights and explains some of the actual effect strength training has on weight loss, overall health and muscle gains.
The post targets the female population primarily since it’s usually females that are having most concerns with the fear of getting “to big” and muscular when strength training. The way I see it, this sadly holds many women back in their efforts to reach their goals. Stereotypically and ironically, women tend to lift lighter than what is actually challenging (at the cost of stagnation and lack of optimal results) while men on the other spectrum try to lift heavier weights than adviced (at the cost of form and risk of injury. Ultimately it’s my job, and the job of the trainer to make these two extremes meet somewhere half way.
To further explain my argument, I’d like to quote world-renowned strength coach Michael Boyle:
“It’s foolish and inane to say ‘I don’t want to lift heavy weights, I don’t want to get too big’. We need to stop perpetuating this fraud of “too big”. The “too big’ thing is a result of steroid-loaded athletes pictured on magazine covers. It has nothing to do with real life…the person who usually doesn’t want to get too big is a housewife or stay-at-home mom who has never picked up more than a ten-pound dumbbell…no one, I repeat no one, should ever worry about getting too big. The reality is that the hardest thing to do as a personal trainer or strength and conditioning coach is to get someone to gain muscle mass. Strength is easy, muscle mass is much more difficult. The fear of ‘getting too big’ is irrational and probably impossible”.
In support of Boyle’s words above, a study by the American College of Sports Medicine examined the effects of strength training (3 times/week for 6 months) in female subjects. The study came to the conclusion that while strength gains were significant (16 to 53%), gains in muscle mass (hypertrophy) was essentially unchanged. Hence, according to the researchers and the methods of this particular study, women are capable of responding to strength training with considerable increases in strength and only minimal evidence of muscular hypertrophy (muscle gains).
Now, please understand that Boyle is known for being a provocative profile in the fitness industry (although in reality he might just be harshly honest when he speaks). “Let’s get right to the truth. The key to improving a bad physique is simple. Hard work. Push yourself. Lose the ‘light weights and take a walk’ thing. The reason we look like crap is that people try to convince us that gardening is exercise”, Boyle continues.
I guess what Boyle is trying to say is don’t be afraid to take your training to the next level. If you are a woman, there is no excuse why you shouldn’t be able to lift heavier weights than your husband. Also, there should be no fear of hard work and definitely no fear of getting “to big” – it’s as absurd as being afraid of getting to much paid if you are performing well at work.
So please, in case you’re not doing it already – start lifting heavy and work hard! Break a sweat, challenge yourself to push limits and you’ll be amazed of the results, positive feedback and reward you’ll receive from this change of mindset. Show your true strength potential – women are and can be extremely strong!
What you put in is what you get, simple as that. Hire a trainer if that is what it takes – with the right supervision and guidance you have all the tools you need to be successful and reach your goals – whatever they might be!
Inspired to make a change and try something new in your life? Contact Fitcorp Asia today for a free consultation and let us help you be the best you can be and get in the best shape of your life!
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If you are constantly battling aches and pains on a daily bases I am going to suggest you doing something about it. A large percentage of people deal with consistent aches caused by a multitude of things, from old sports injuries to bad posture.
Instead of just living with it and dealing with it why don’t you do something about about, 95% of these aches and pains can be dealt with, fixed, or at the least lessened with therapy and corrective exercises.
Fitcorp is proud to introduce our new Physio Therapy option!
Ignoring the problems is not going to make them go away. To fix the aches you need to understand the source of the aches. More often than not things such as low back pain have little to do with an injury and more to do with your mobility and flexibility.
If your tired of the aches, the pains, and the limitations call and set up an appointment with Thomas our new Physio!
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Ever thought about working out in the water? Aqua exercise is a great way to burn fat, get fit and have fun, ALL in a safe and cool ourdoor environment. Water provides resistance and buoyancy so a workout in H20 helps you strengthen and tone muscles, burn calories with little or no impact on the joints. This makes it an ideal environment for people with joint pain, lower back and knee problems, pregnant women, injury (rehabilitation) and for anyone who just wants a high energy, low impact workout. When the body is submerged all major muscles can be targeted and with the addition of specialised equipment an aqua session provides an effective and time efficient workout that will complement your current exercise program. So to help you reach your fitness goals, Give Aqua Exercise a go!!!
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“People who believe barefoot is the way to go…are very emphatic about it,” said Matt Powell, an analyst with industry research organization SportsOneSource Group on www.jumpingshoes.net . “They want to spread the message. It sounds religious but some of them are evangelical about it.”
The athletic shoe and clothing business has been fairly resilient during the U.S. economic downturn, but it is an industry that thrives almost entirely on new products. When it comes to shoes, the latest and greatest captures the U.S. customer. While barefoot shoes make up a tiny fraction of the $22 billion U.S. athletic shoe industry, it is one of the fast-growing categories. Sales have more than doubled in the past year to roughly $750 million, according to SportsOneSource.
The barefoot shoe movement has been fueled by the barefoot running culture, which has long had proponents, but caught on more widely in 2009 after Christopher McDougall’s book “Born to Run” explored the history and benefits of it. The theory is that running barefoot enables the body to move naturally and optimally, while traditional shoes inhibit that.
The movement gained more traction last year when Harvard biologist and runner Daniel Lieberman published a paper in the journal Nature that concluded that running barefoot seems to be better for the feet, producing far less impact stress compared to those in traditional running shoes.
The practice of running in barefoot has been a somewhat controversial topic, though. The odd appearance of the shoes sometimes causes heads to turn in parks. Some races across the country will not allow people to run in them. And some barefoot shoe wearers themselves have reported injuries after using them.
Shoemakers and health professionals say many of the injuries are a result of people using the shoes too quickly. They suggest people trying to make the switch from traditional shoes to barefoot ones do so gradually —- increasing distance over time —- to let the body adjust to how it naturally is meant to move.
“A lot of engineering went into making your foot a high performance machine,” said Mark Verstegen, founder of Athletes’ Performance, a training and performance organization for elite athletes that works with Adidas. “Using your foot’s natural power and movement will help you strengthen muscles you never knew you had in your feet, lower legs and throughout your core.”
Athletic companies have rushed to jump on the growing barefoot trend. Big companies such as Merrell, Fila, Saucony, Asics and New Balance all are offering their own barefoot or so-called minimalist shoes.
Nike, the world’s biggest athletic company, has roughly 65 percent of the market and appeals to barefoot loyalists and mainstream exercise enthusiasts alike with the traditional running-shoe look of its “Free” line. Vibram has about 10 percent of the market with its Five-Finger shoe, which encases each toe separately and has come to define the style.
The design of the Adidas barefoot shoe strikes a balance between the two styles. The brightly-colored trainer, which features the trademark Adidas three stripes, covers the foot as a shoe would but with a sock-like fit and toe compartments to allow more natural movement.
“The Adipure Trainer is a unique piece of equipment for elite level athletes that we’re bringing to our core consumer,” said Patrik Nilsson, president of Adidas North America.
The growing barefoot market is an important one for Adidas as it tries to gain U.S. customers. The company runs a close race with Nike globally, but the gap is much wider in North America.
In their most recent fiscal years, Nike generated $7.58 billion in revenue in North America. Adidas, meanwhile, had roughly $4.05 billion in revenue when translated to U.S. dollars. Nike holds 48.2 percent of the market share in U.S., while Adidas comes in at a distant second with 11.7 percent.
Adidas, which recently has seen its sales improve in North America, has implemented a growth strategy that relies heavily on gaining market share in the U.S. The company said it is trying to connect better to U.S. consumers through new products and marketing.
The company, which has long relied on its strength as a soccer and lifestyle brand, has put a bigger push behind other sports that are big in the U.S. as well. In basketball, for example, it’s expanded its products in recent years and signed Chicago Bulls player Derek Rose, who was the NBA’s most valuable player this year.
“To be successful is damn hard work day in and day out,” said Herbert Hainer, CEO of Adidas speaking from the company’s U.S. headquarters in Portland. “It’s not just basketball or having Derek Rose or Tiger Woods, or whatever. It’s a lot of different things all the time and connecting right with the consumer.”
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Check out the Fitcorp Asia RACE EVENT CALENDAR 2011 – a summary and overview of a majority of local and regional race events – everything from Bikini runs on the beach to Marathons, trail runs, midnight runs and racing up buildings in vertical Marathons.
Having a race event to look forward to is always a great way to stay on track with your training and healthy habits and to keep motivation on top! So go ahead – click —> HERE <— to download your “Fitcorp Race Event Calendar 2011” and take a pick on what race event to participate in next.
Spread the word to friends, family, co-workers or better yet, challenge your trainer to join the fun!
Personal Trainer/Youth Fitness Coach/Fitness Manager
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