You can even create your own imixes in itunes and share with others.  Click on Learn how to create a public playlist in iTunes to find out how. Be aware that Itunes will only publish songs that are available to purchase, so your list might be shortened.

One of my readers, Tanya, has also sourced another great website for downloading workout playlists called  In the Gym.

These are some of my favorite tunes to workout to or you can View one of my workout playlists in intunes. What are some of your fav songs to workout to?

Songs

• We Found love – Rihanna
• Musclecars – Milo
• Wonderful life – Gwen Stefani
• Push – Madonna
• If I ever feel better – phoenix
• Take a picture – filter
• Wonderful life (dance version) – Tina Cousins
• The best thing – Hook n sling
• Everywhere (Cabin Crew radio mix) – Moustache

Albums

• Ministry of sounds running trax Dec 2010 (itunes album)
• Ministry of sounds running trax June 2011 (itunes album)
• Running 105 all hits! (itunes album)

At least 2 weeks before you go skiing, follow these four simple ski exercises to prepare your legs and core for the burn that will hit them once you hit the slopes.

Watch the demonstrations in this video blog and print up the attached pdf to take with you as a memory jogger. These exercises are great for many activities, not just skiing. So grab some water, throw on your workout gear and get ready to feel the burn, love the burn!

Download the program here:

Program: 4 ski exercises to get you pumped for the snow (PDF)

Watch the video here:

Editors Note: This post is written by our elite performance specialist

How Do I Deal with Cramps?

Something I get asked often about is dealing with cramps. Specifically here I am talking about cramps that develop while exercising. These are known as Exercise Associated Muscle Cramps (EAMC).  They are quite a common condition and can be defined as “painful, spasmodic and involuntary contractions of muscles that occur during or immediately after exercise”. Common areas for cramps are generally the foot and legs.

It is not well understood as to why they develop and what to do to minimise the risk of getting a cramp?

What Causes Cramps?

Traditional thought was they they are caused by dehydration, hot conditions or low electrolyte elves (sodium and magnesium). The old school theory dates back around 100 years to excessive sweating caused by hot or humid conditions led to depleted electrolytes and this caused muscle cramps.

The problem with this sweeping theory is that no research since has been able to prove this to be true and this type of process would lead to an effect in all muscles , where most cramps are very localised in nature.

Some new research points to a new hypothesis that they could be caused by altered neuro-muscular control caused by local muscle fatigue developing.

This new school of thought has been developed by some research over the last decade at the University of Cape Town, one of the leading centres of research into endurance exercise in the world. The research was recently published in the British Journal of Sports Medicine.

They have been able to pin point that cramping can be caused by changes to the nervous system and how it “talks” with the muscular system, especially when the muscular system is fatigued due to intense exercise. The communication into the muscular system is impeded and if exercise continues then a cramp can develop.

The exact cause of cramps is still not proven but this research does give us a clearer picture of the potential causes. Interestingly I rarely get any mention of cramps from my Olympic athletes, who train  for long periods very regularly (so their bodies are used to this in training and competition). I get asked about it more from recreational exercisers or youth and masters athletes who train irregularly  often but still race at high intensity.

What to do if you get a cramp?

They were very clear in their recommendations here- STRETCH!

Gentle passive stretching will help to “reboot” the local nerves and their interactions with the muscles by allowing it to return to normal functioning.

Risk Factors that could increase cramping:

1. Increased exercise intensity
2. Increased duration of exercise
3. Low energy levels (high fatigue)
4. Inadequate preparation
5. Challenging environmental conditions
6. Repeated muscle contractions in short range
7. Genetic predisposition or past history

How to avoid cramps:

1. Good hydration
2. Keep electrolyte levels within a normal range
3. Ensure  you are well fuelled with good carbohydrates
4. Exercise at an appropriate intensity
5. Warm up adequately
6. Consider training at a similar intensity and for duration of competitions.

Do you get cramps when exercising? What have you noticed helps or hinders them?

Editors Note: This post is written by our elite performance specialist Andrew Verdon. Andrew has completed a Diploma in Exercise Science, Certificate IV in Fitness, Level 1 Strength Coaching Qualifications with ASCA. He is currently completing a Post Grad Diploma in Applied Science (Elite Sports Training) and will go on to do a Masters in Recovery.