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.

Some recent research has further emphasised the need for a proper cool down after intense exercise. Japanese researchers looked at the effect of  light activity after an intense exercise session on rugby players. While they found it difficult to validate the of  impact any physical recovery on the players they did find the recovery work acted as a mood booster and left the players with a positive feeling afterwards.

Why would this happen? I think even though the positive benefits reported were mental there is still a  physical process going on here. I do believe a proper warm/cool down  mentally gives you a chance to “switch” off after an intense engaging workout or session.

Physically the light exercise will enable the waste products  produced (during the chemical processes of energy creation) to be removed more effectively and will flood the blood supply (including the brain) with freshly oxygenated blood.

Read more…..

Tagged As: cool down, exercise, firness, Workout

Following on from my Workout Music Blog, I have copied my own workout Imix that you can download and listen to. Simply click on the CD cover or song that you like and you will be redirected to Itunes. If you’d like to create your own Imixes, click on Learn how to create an iMix 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. These are some of my favorite songs to workout to.

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

Click on the album cover below to open in Itunes. Enjoy!

Tagged As: exercise, imix, ipod, music, Workout

Honestly, when was the last time you really upped your intensity on the treadmill? (and I’m not talking about 30 seconds at the end) Want to make your treadmill sessions less boring and far more effective? Follow these steps for the best treadmill workout ever:

• 10 min warm-up on a cross trainer or rower
• Set tready on manual program
• Choose one of the workouts below, according to you fitness level
• Finish with 10 minutes on the bike, Random program
• Stretch

• It’s 4 minutes running, 1 minute walking. The first 4 minutes is a speed interval, increasing 1km/hr each minute. The second 4 minutes is an incline interval where the speed stays the same but you increase the incline 2% per minute.
• Repeat 2 times (totalling 20min).
• By the end of your 4th minute you should be at your maximum. Ask yourself “how much longer can I go at this pace?”, and if you answered +30sec then you need to up your speed next time.
• If it’s too hard at first, that’s fine, just slow your speed and now you have a goal to aim for.
• Never lower the inclines. If it’s too hard, go slower rather than less incline
• Warning: Your fitness will increase rapidly, so starting speed should be increased every third workout.

Other posts you might like:

Not losing weight but training hard? Why aren’t I losing weight?

The Psychology of Weight Loss: Part 1 of 3

The five Minute Rule – video Blog

Workout Music: Great tunes to Exercise to

Tagged As: fitness, interval exercise, program, treadmin, Workout