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.

The well known “30 minutes a day” exercise guidelines were released back in 1995. These guidelines have recently been updated and new guidelines for physical activity  were released by the ACSM.

The ACSM is the American College of Sports Medicine. It is the peak body for sports medicine in the world and is the  largest sports medicine and exercise science organization in the world with more than 20,000 members.

The new guidelines for health adults under 65 years are:

• The basic recommendations are:
• Do 30 mins 5 days a week of  MODERATE intensity cardio or
• Do 20 minutes a day of VIGOROUS intensity cardio, and
• Complete STRENGTH training twice per week

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Tagged As: Exercise guidelines, fitness, Health, Strength training

Many people who have a dream of running a marathon push it to one side because they are filled with the fear that it’s too much training, they don’t have the time, or they aren’t fit/strong enough. Well I am here to dispel that fear by showing you in the simplest way possible a training program for anyone who can currently run 10km without stopping. If you are an experienced marathoner wanting to run a PB (personal best) then this program may not be detailed enough for you. But if you are a first time marathoner, or an amateur, then this program is exactly what you need to get fit enough to complete 42.2km.

The five ingredients for a successful marathon training program

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Tagged As: fitness, marathon, running, Training, Weight loss

If you’ve been stuck in an exercise rut, repeating the same old exercises, with barely any results, then maybe your body needs to be shocked by something new and different. Cross training is a workout that constantly changes, working all systems in the body from musculo-skeletal and cardiovascular. What’s the benefit? A body like Jose and Juanita over there, fit and strong with the explosive power of a leopard!

What is cross training?

You can read the dictionary definition of cross training, however, I like to call it the ultimate ‘Smash-em-up’ session! You know those days when you’ve got pent up stress, or you are feeling down, they are the best days to get into that gym (or lounge room) and go NUTS! Crank up the music, don’t worry what other people may think (security may be called) because when cross training you do whatever it takes to get your heart leaping out of your chest, and sometimes that means going crazy!!

Cross training is the combining of different exercises for different parts of the body that will improve strength, agility, fitness, and power. It usually involves big compound movements where multiple joints are working at once which elevates the heart rate giving the person a cardiovascular and strength workout at the same time. Explosive movements, such as jumping, build strength and fitness at the same time which is the ultimate aim.
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Tagged As: Cross training, exercise, fitness, strength, tone, Weight loss

Have you ever wondered what exactly the celebrities do to stay so hot and sexy? One magazine company FitnesMagazine.com have collated over 50 celebrity workouts straight from the celebrity trainers. It’s very kitch but you can try Demi Moore’s Butt workout, or Uma Thurman’s Shoulder exercises. Maybe you’d like to know how Angelina Jolie trains her legs and abs!?! There are some silly exercises in there but also some good variations of the traditional exercises such as twisting lunges (Angelina Jolie). I particularly like this video of a variation of the twisting crunch, called The Rockette. Try it, it’s actually quite effective. Watch your lower back though…

Tagged As: celebrity, exercise, fitness, Hollywood

Truth be told, no amount of abdominal crunches will get rid of your love handles. Spending 30mins on a treadmill will do more for that spare tyre than 30mins of crunches. If you want to lose the annoying flab around your middle, first determine is it fat or muscle. If you bear down and grab the loose skin around your belly button, that is not muscle, it is fat (and skin). Dig deep with your fingers and you will feel the muscle. Does that feel firm or flabby? In fact most of us have a pretty good six pack, it’s sometimes just hidden under a doona of body fat!

The core abdominal muscles underneath our bodyfat are extremely important for stabilising our entire body and protecting our backs from injury. They can certainly affect the shape of our torso even if there is excess bodyfat around them. So just because you can’t spot

reduce fat, doesn’t mean you skip your abs session, you still should be doing some strengthening of your core. Your internal and external oblique muscles (see diagram) are responsible for any twisting movement your torso makes. They stabilise the trunk and help protect the back. Well defined obliques help to narrow the waist giving men the V shape they want and women their sexy hour glass figue. Follow these five effective oblique exercises and your sides will be aching tomorrow!

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Tagged As: abdominals, abs, core stability, exercise, fitness, Weight loss