Home' Navy News : October 28th 2010 Contents Improving running
workouts and programs
Only do one run above 5km a week.
Apart from the one long run, make
all running sessions interval work in
Run as much as possible on grass.
Add variety and challenge by doing
stairs, hill sprints and sprints with a
Better yet, replace your dependence
on running with other modes of cardio
Outside, use kettlebells or strong-
man training outside to develop speed,
strength and power, while still taking
care of your aerobic and anaerobic
In the gym, the most under-used
cardio equipment is the rower yet,
done properly, it is extremely effective.
A four-minute rowing program at the
end of your session can be as effec-
tive as 30 minutes of riding a bike or
pounding a treadmill!
Follow these basic tips for work-
outs at the end of your regular gym
'Concept 2' rower. If possible, find the
owner's manual and set it up for inter-
Set resistance to about 4-6. Jacking
it up to 10 doesn't give you a better
Focus on long, powerful strokes and
drive with the legs. Good rowers
go faster by driving harder, not by
doing 60 strokes a minute.
Drive with the legs, followed by the
back, then finish with the arms.
Tabata rowing -- set the rower (or
use another clock) for 20 seconds
of effort followed by 10 seconds
of rest. Repeat eight times for a
four-minute workout. If you have
worked as hard as possible during
each interval you'll understand car-
dio doesn't have to be long to be
500m repeats -- just like
repeated 400m runs, doing
500m rowing intervals with a
one-minute break is great functional
cardio. Aim to complete four to six
intervals under 1min 45sec each.
Two x 1000m with four minutes rest
-- row 1000m as fast as possible and
then, after resting, try to match it.
Aim to complete each 1000m under
2000m -- this takes some pacing.
Going too hard in the first 500m
leads to oxygen debt and a painful
last 500m. Start conservatively and
better than seven minutes you are in
fairly good shape.
Author Don Stevenson is a fitness special-
ist from Sydney. For more information and
individual training programs email fit-
October 28, 2010
Hang up your runners; row
often neglected with running-based
Many people find steady-state car-
dio boring (it is!) and fail to do enough
to improve their fitness.
Research indicates steady-state
cardio is not the most efficient way
to develop aerobic capacity and does
little to improve anaerobic tolerance,
which is a critical component of mili-
So, how do we make running and
other cardio activities relevant to mili-
The answer is simple. Manipulate
cardio routines to maximise effect and
minimise time waste.
and women focus on
running long distances
in their training
programs. But, as Don
there are other ways to
fitness which are
beneficial and should be
used in conjunction with
running. Variety is the
key to success.
REPETITIVE cardio carried
out at relatively constant in-
tensity lacks functionality.
Apart from pack march-
ing, virtually all other military fitness
activities revolve around repeated
bursts of high intensity exercise with
short breaks between -- and steady-
state cardio is a very poor way to train
for this type of work.
Running on hard surfaces causes
injuries such as stress fractures and
shin splints. If road running is the
foundation of your cardio condition-
ing, chances are at some stage you'll
end up with an over-use injury.
Steady-state cardio wastes time.
Running for 30 minutes only makes
you better at running, but military fit-
ness has many dimensions, which are
CHANGING IT UP: Rowing machines can offer a more realistic work-
load, suitable to military fitness requirements.
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