Interval Training for Runners

Interval training is an extremely effective training form to increase running tempo, increase cardiovascular output, despite this it’s most certainly one of the most neglected forms of training.


Most people just chose to stay in their comfort zone, run the same old casual run and is missing out on a lot by doing so. Provided interval training is well planned and structured, it can give great results fast, add a new dimension to your running performance in preparation for your next scheduled race or endurance event.

Benefits
The major advantage of interval training is that you can maintain a high running speed over a longer period than you are capable of during a long slow distance (LSD) run. Put simply, interval training allows you to bump up the lactic acid threshold and teach your body to cope with running at a faster pace by breaking the total running distance in to shorter intervals with period of recovery in between.

Potential problems
The difficulty with any type of interval training is finding the right pace and distance. Experience shows that it is easier for an inexperienced runner to initially stick to the relatively short intervals repeated numerous times. The hardest part when determining intervals is finding the right running pace. There are basically three ways to measure and control the intensity:

• Measuring time at a known distance
• Appreciate the effort (using Borg’s scale for example)
...or to measure heart rate using a heart rate monitor.

At the Aspire Running Club will use measuring time at a known distance as the strategy to keep every aspiring runner on a structured program and to keep track of progress. Speed, recovery and duration will adjust gradually as performance is improved.

Interval training is an integral part for runners, endurance athletes, desk jockey’s and people across the demographics. The benefits of short bursts of high intensity work followed by recovery and then to be repeated has shown to be superior in not only cardiovascular performance (http://tinyurl.com/j5kbq)

but also to burn fat (http://tinyurl.com/6f49jly) and all other benefits that comes along with physical activity – not to mention how it can also save time!

Interval training is perceived by many as something daunting and too much hard work but can be extremely satisfying and engaging as it requires you to stay focused and tap in to energy systems your body might not have experienced in a while, kicking your endocrine response to another dimension!

The 8-week Aspire Running Club will guide, prepare, introduce and structure interval training (among other things) to assure you are in great running shape at the end of 2011 (weather it’s to prepare for a race or just to run and have fun in a group of like minded, inspiring people)!

The Aspire Running Club start on September 29th – taking place on Thursday’s at 6.30 pm at Queen Sirikit Park for 8-weeks.
Spots are limited – sign up today!

Call: 08-7672 7452 Email: henrik.olofsson@fitcorpasia.com

Why run?

It's simple...running is good for you, here are just a few of many reasons why:

* Good for your heart- strengthens your most important muscle in your body, the heart.

* Lose weight- like any exercises, running is a great way to lose those kilos. ACSM Journal’s article from 2006 by Dr. David Swain, concluded that running burn twice as many calories than walking.

* Muscular improvement- the muscles react positive from the very first run (Journal of Applied Physiology).

* Stronger bones- higher bone density.

* Improved balance- your improved balance will also help you in your daily life.

* Better posture- stronger, “prouder” posture and released stiffness in shoulders/neck.

* Psychological benefits- cardio exercise has proven to have positive effects on the brain, the released endorphins make you feel more alert and energetic. A study in the Journal of Neurology, Neurosurgery and Psychiatry states that staying active will decrease the probability of develop dementia.

* More fertile- research shows that running results in less impotence and higher sex drive (Queens University, Canada)

* Lasting Eyesight- slows down the inevitable process of weaker eyesight when you get older (Berkeley National Laboratory).


The benefits of running exceed the risks by far. Building up your running base progressively will drastically reduce the risk of getting injured. Prepare yourself with a structured running program including strength-, balance- and mobility exercises. Variety is good way to stay motivated. Thus, combine your runs with other types of exercise.

The Aspire Running Club will help you reach your goals and enjoy all the benefits that come with running.

Sign Up Today!

Call: 08-7672 7452 Email: henrik.olofsson@fitcorpasia.com

Adidas Launches the Barefoot Shoe

PORTLAND, Ore. (AP) -- Adidas is going barefoot.


The world's second-largest athletic company unveiled its first "barefoot" training shoe Tuesday, which is designed to mimic the experience of exercising barefoot while providing the protection, traction and durability of a shoe. The Adipure Trainer, which is a cross between a glove for the feet and a traditional shoe, hits U.S. stores in November priced at $90.

The barefoot shoe is part of a strategy by Adidas, which is based in Germany, to expand into the U.S. where rival Nike dominates. Adidas joins a list of athletic makers trying to tap into the small but burgeoning U.S. market of fanatical runners and gym-goers who swear by shoes designed with as little material between the wearer and the ground as possible.

"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. "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."

Is your diet worth its salt? Personal trainer Bangkok discusses your health!

It’s been proven by numerous studies: your modern western diet is not up to scratch. Here is why.

Do you regurlarly eat white rice, pasta or white bread? If yes, then I’m afraid you’re not as healthy as you might think. For decades, soils have been washed and rinsed with pesticides, fungicides and growth agents. This thorough wash-out has turned soils into sterile lands, devoid of the all-important minerals that are critical to hundreds of chemical reactions in the body.
The salt we’re using has been stripped of most of its magnesium, leaving only sodium and iodine as active ingredients. The issue is, magnesium chloride is absolutely vital. Lacking magnesium in your diet can have disastrous consequences on your metabolism and spell doom on your life expectancy. This might sound a bit too alarming but for your reading thrills, I’ve compiled a laundry list of the effects a low magnesium diet can have on your health :

• muscle weakness
• fatigue
• back pain
• loss of appetite
• constipation
• insuline resistance
• heart failure
• Do I need to go on?

According to the US Agricultural Research Service, more than 60% of the US population has a degree of magnesium deficiency. Ok we get it, we need magnesium, more of it especially in Bangkok where 99,9% of the dishes contain white rice. But where to find it?



Enter Nigari (bitter in japanese) : this crystal-like powder is pure, unadulterated sea salt that hasn’t undergone any kind of processing whatsoever. The Japanese have been using this salt for millenia; it’s an essential part of tofu preparation. In our case though, you don’t need to wolf down a pound of tofu to make sure your daily magnesium requirements are met. Don’t eat it, drink it.
Nigari has the virtue of being extremely cheap (about 30THB per pound) and is pretty easy to find as well. The only downside of Nigari is that even if you heavily dilute in water, it still tastes awful but I guarantee that the benefits for your health far outweigh its funky flavor. The recommended dosage is 20 grams of Nigari per 1,5 liter of water. You can easily store the preparation in the fridge and drink a regular glass every day, first thing in the morning. You could of course take magnesium in pill form but you’d miss out on the colon detoxification properties the drinkable version possesses.

Spectacular Effects

Take your glass of Nigari every day for one to two weeks and just watch your body and mind literally metamorphose. This is no joke, the benefits of the magnesium contained in Nigari is well documented and you’ll find dozen of doctors and health experts ready to talk about it. Why ? For once, not because they make millions selling magnesium pills but merely because it works so well. The general population is not aware of it, partly because it’s difficult to add value to such a basic product, so major drug companies have given magnesium the cold shoulder. You shouldn’t.
Here are some of the benefits of the wunderbar mineral:

• enhanced metabolism
• fat loss
• improved mood
• improved energy and endurance
• improved gasto-instestinal function
• cancer prevention (look at the numbers, they speak for themselves)

Lot in the nutrition jungle! The personal trainers at Aspire in Bangkok keep it simple for you! For your complimentary nutrition coaching session, we will help you wade through the jungle and get you on track to a healthy, high energy nutrition plan that want make you go hungry :)

Contact the Aspire Club or any of the personal trainers and fitness coaches at Fitcorp Asia in Bangkok on 02 229 4114 or email us

http://www.theaspireclub.com

http://fitcorpasia.com

http://www.bangkokbootcamp.com

The fear of getting "too big"

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).


Female bodybuilder with muscular development unlikely a cause of simply hard work in the gym without any ergogenic aids...

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!

/Henrik
Fitness Manager
Fitcorp Asia

The Fitcorp RACE EVENT Calendar 2011

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!

Stay strong!


Henrik
Personal Trainer/Youth Fitness Coach/Fitness Manager
Fitcorp Asia

Fitcorp Golf Club

Hey Bootcampers! Do you like to play golf? Did you know that Fitcorp Asia has a social golf community that meets on the Last Friday of every month for a fun round of golf? Open to all players of any ability level, Fitcorp Golf Club invites you to join us! Contact randall@fitcorpasia.com to get added to the mail list for notifications on playing times, practice opportunities and helpful tips on training, nutrition and social connections to get you out there and playing!

Fitcorp Social Golf Day Review, February 25

Another fantastic day on the links! Fitcorp Asia's Last Friday community golf day was another good round of golf for the 7 Fitcorp clients and friends that turned up at Rachakram Golf Club. Undoubtedly one of the easiest golf courses to access (it's only a few minutes off the end of the Changwattana Expressway), the course was also in excellent shape. All who played commented favorably on the challenging layout with tee drives over water, contoured fairways and island greens creating some fun yet difficult playing conditions.

Please let me know if you would like to be included in my email announcements to golfers. This event is open to everyone, regardless of handicap. Bring a friend as well!

Success Story - ISB Panthers swim team winning gold and bronze at IASAS in Singapore!

Fitcorp Asia & Youth Performance Institute (YPI) would like to send a massive congratulations to the ISB Panthers Swim Team that just returned from the IASAS championships in Singapore; the boys winning the gold medal and the girls clinching bronze!

This is the first time in the IASAS 29 year history ISB Panthers swim team placed their name on the plaque! Youth Performance Institute, running weekly youth strength and conditioning sessions with the ISB Panthers Swim Team this year, is very proud to be a part of writing ISB school history!

Youth Performance Institute - a newly founded organization for youth development in sports & Physical Education

Henrik from Fitcorp Asia and Youth Performance Institute and the ISB Panthers swim team

Henrik Olofsson, together with Daniel Remon co-founder of Youth Performance Institute (YPI), a certified Youth Fitness Specialist, was the youth strength and conditioning coach for the Panthers ISB swim team heading up to the IASAS championships.


“Training the Panthers and getting to know the swimmers and coaching staff was a great experience for me and it was inspiring to see how these young athletes developed as the program went along. At Youth Performance Institute we're not necessarily looking to produce Olympic athletes. Instead we value young athletes improving athleticism and how they move, avoiding injuries and having fun so they ultimately can perform better. Winning trophies is just a bonus – although a great one!”



 Training with a purpose - setting up for success

Since some of the swimmers were new to the team this year, a lot of focus was spent on building a team spirit and camaraderie within the group. That was something that obviously seemed to have an effect and ended up turning out very well.

Henrik explains how and what he did to train the Panthers to reach their potential. “As a Youth Fitness Specialist I spent a lot of energy and emphasis on teaching fundamental movements and motor skills to enhance overall athleticism, prevent injuries to promote general physical development in the young athletes”.

Traditionally in swimming, dry land training hasn't always been prioritized or seen as an essential component in a training regime to maximize potential in the pool. Henrik explains, “For young, developing athletes it's always good to get out of the competing environment and to stimulate the body in more than one dimension to avoid early sports specialization, burn out, injuries and stagnation”. ISB Panthers Coaches, Mrs. Gaile Rocker and Mr. Andy Myers took action and identifying the need and potential and for this kind of training stimulus and believed in the YPI philosophy and youth fitness and conditioning methods. According to the post-  evaluations and championship results their choice to contact YPI paid off well.

Henrik from Fitcorp Asia and Youth Performance Institute and the Coaching staff for the ISB Panthers swim team

“The response and feedback from the coaches and team has been great and even though I'm sure my dry land workouts were dreaded by some but I feel confident that the vast majority enjoyed the process as a whole”, says Henrik. “I was always striving to keep the workouts challenging and learning; but also fun and enjoyable. Again, at YPI we strive to engage and prepare children and young athletes to develop motor skills and become competent movers, whether they'll be future competitive athletes or just productive, healthy members of society”. To wrap it up Henrik continues, “I had lots of laughs together with the team, especially during the popular relays, partner drills and fitness games. The Panthers Swim team and Coaching staff definitely made me feel like a part of the group and hopefully I'll get a chance to work together with them again sometime in the future”.

What is the Youth Performance Institute (YPI)?

 *YPI, based in of Bangkok, Thailand, is a recently founded youth performance organization and first of its kind in Asia dedicated to the development of movement skills, fitness and health in young athletes and children. YPI functions as a resource and educator for schools, youth Coaches and PE teachers to provide an environment that stimulate children and young athletes to move better, stay injury free and ultimately perform better with methods and concepts that enhance general physical development and athleticism in youth.

Youth Performance Institute (YPI) will be launching its website soon. You will find us at www.ypiglobal.org

Read more about YPI at the bottom of this article!

TRX swimming exercises @ ISB

Some more fantastic strength exercises for young swimmers using suspension training (TRX).

Get more information from the Personal Trainers in Bangkok at Fitcorp Asia - Thailand's leading personal training and sports performance company.

http://www.fitcorpasia.com

http://www.bangkokbootcamp.com

Youth Fitness Experts in Bangkok

A BIG Congratulations goes out to Henrik Olofsson! Henrik has just passed his exams and is now a Certified Youth Fitness Specialist.

Henrik Olofsson is a Movement Specialist, Personal Trainer and Bootcamp Coach at Fitcorp Asia, Thailand's leading provider of high end and exclusive personal training and fitness solutions in Bangkok.

With this additional certification, Henrik and the Youth Fitness team in Bangkok has embarked on a very special journey in 2011. To continue to develop specific programs for youth and young athletes to not only improve sports performance, but to offer education and motivation for less active kids in the community and develop a healthy, physical culture among the younger community. This has led to the creation of the Youth Performance Institite (YPI), the first dedicated organisation in Asia focused on the youth fitness, awarenes, development and education.

Youth Performance Institute (YPI) is one of Asia’s and Bangkok’s largest specialists in Youth Fitness & Conditioning, offering Youth fitness programs, performance camps, weekends clinics, Coaches certifications and workshops, etc. YPI, founded by Daniel Remon and Henrik Olofsson at Fitcorp Asia, are together the highest credentialed Youth Fitness Specialists in Asia (certified through the International Youth & Conditioning Association), having worked with International Schools in Manila, Shanghai, Beijing, Hong Kong, Vietnam, Bangkok, among others.


YPI will also have opportunity to host Coaches workshops and certifications at their own facilities but is also planning to continue its consulting services with schools and sport organizations, both in the region as well as globally.

The mission of all YPI Youth Programs is to promote condition, teach and improve fitness and athleticism in youth in a safe, progressive, learning and fun way, supported by the latest research in the field. YPI’s Coaches Workshops and Certifications mix theoretical with practical learning in movement screens, program design and structure and coaching methods and skills, specifically for Youth.

How to run, squat, lunge, jump and land, throw, catch, accelerate, decelerate and effectively change direction, stabilize, transfer energy and produce force are essential, fundamental components to ALL sports and even though they are movement skills learned naturally they all need to be taught and refined through practice. YPI develops movement skills in youth, for example how to jump and land safely, rather than sport specific skills, like how to dribble a basketball. In other words, YPI serves to develop, teach and optimize the foundation of all sports in youth - human movement.

For more information, contact us at info@fitcorpasia.com or visit http://www.fitcorpasia.com/

Long Distance Running Technique - part 3

In previous posts on Long Distance Running Technique, part 1 and part 2, I've covered following key points:

-ARM POSITION
-THE ROLE OF THE HIP
-HEAD AND SHOULDER POSITION

Here's the last part of the “7 Habits of Highly Effective Runners”: from the book “Runner's Worlds – The Runner's body”.

STRIDE CHARACTERISTICS AND KNEE POSITION

- Run with light feet (imagine that you are running on eggshells or thin ice)

- Avoid exaggerating high knees and forward knee drive since this will increase stride length, resulting in your feet landing far infront of your center of mass.
(Extract from part 2, THE ROLE OF THE HIP:
Your hips determines where your center of mass is. That fact is crucial to be aware of when it comes to maximize performance. Think of this: If your foot lands well infront of your hip every time it strikes the ground, your body will decelerate, you'll lose momentum and need to use your muscles to pull your body forward and thorough the motion for next stride)


THE FOOTSTRIKE

A heavily discussed topic in the running community is the footstrike. Most new-school running techniques promotes mid- or forefoot striking as the optimal landing style but even the authors of the book couldn't agree if the footstrike is something that should be taught and corrected, or just left natural. Therefore no advice is given in the book more than the general, take home point that has been consistent through out the book:

- Stay RELAXED when running – avoid any unnecessary tension.

So without revealing any chocking statements or controversial, bias “truths”, this post series has summarized the “7 Habits of Highly Effective Runners”, by Jonathan Dugas and Ross Tucker. Please view them as a guide only to shine some light and perhaps open your eyes a bit more to the science and technique behind running. Like all other advice given in text there's a risk involved that the reader takes some words into action but misses one or two key points or becomes preoccupied on one specific task. CONTACT US if you're interested in more advice and training to either increase performance or refine your running technique - we'd be more than happy to help you out!

Until next time,

MERRY XMAS & HAPPY NEW YEAR!

/Henrik & the Fitcorp Asia-team

Bangkok Christmas Bootcamp

Hi Bootcampers and Fitcorp clients!

You are in for a special treat this year so we hope you have been less naughty and more nice in 2010!

But first... All the trainers and the entire Fitcorp Asia team would like to THANK YOU for an awesome 2010, you guys have all excelled in every possible way in creating such an awesome healthy experience for us. You are are truly amazing, and you are what makes it all worth while for us as health, fitness and lifestyle professionals to continue everday with passion and energy.

So to ALL Fitcorp clients and Bootcampers, we salute you! Lives have been transformed, bodies have been healed, fat has been shed every single month, and it is beacuse of you all that inspires us to do the work we do.

We will have a client party in January 2011, all too much going on for everyone in December and many have already left for holidays, so we wish you all a safe and happy holiday period where ever you are around the world.

Bootcamp Holiday Schedule for 2010:

The following days there will be NO Bootcamp.

Christmas Day: Saturday December 25th

New Years Eve: Friday December 31st, 2010 through till January 4th, 2011

Bangkok Bootcamp will resume again from Wednesday January 5th, 2011.

If you would like to continue your personal training or start some personal training during this time, please let us know, there will be a few trainers still in town to help you continue your good training habits!


OK, back to Christmas Bootcamp news in Bangkok...

This Saturday, December 18th, 2010, Bangkok Bootcamp will take place at the normal time, 07:00, make sure you are ON TIME!! And we need you for 2 hours! We will be heading on a little adventure, but will make sure we are back to the park by 09:00-ish! :)

And yes, you MUST RSVP to us RIGHT HERE !! We have to plan transportation and it is essential that we know in advance! Or you will miss out :(

Make sure you bring extra water! A 1.5 Litre bottle should do the trick!

Don't forget your beaming smiles!!

Thank you once!! And look forward to a rocking 2011! Bring it on!

Dan, Randall, Ramin, Henrik, Rishi, Nathan, Cookie, Lek and Kung.

PS: Stay tubned for some very exciting news in January... All will be revealed!

Success story - Fitcorp client qualifies for "Ironman 70.3 World Championships"

Fitcorp Asia would like to congratulate Erwann Mahe (picture above) on his great result at the Ironman 70.3 Asia-Pacific Championship 2010 held in Phuket on the 5th of December. Erwann finished the race at 4hrs 47 min, 50th in the overall classification and 4th in his division accessing a qualifying spot for the 70.3 Ironman World Championship!

Erwann has been training with me, Henrik, and Fitcorp since July, preparing for the Ironman race in combination with his running, swimming and biking training. The goal has been to train Erwann to become a more three dimensional athlete, working on his mobility and stability to add strength in all three planes of motion as well as focusing on proper nutrition and recovery in between sessions.

Altogether Erwann has had a training schedule of around 15 hours/week last 5 months on top of his duties working as Executive General Manager of Ibis Hotels Thailand. The work ethic and efforts he has put up when training together is second to none and I would say that as a trainer, you really can't ask for more from a client.

About 4 weeks ago, I got a taste of the incredible endurance myself that Erwann and fellow top triathletes possess, teaming up together at the Yara Challenge – a 4 discipline adventure race held on the countryside about 1 hour from Bangkok. The competition was a great and humbling experience for me and Erwann was more than happy to “pay back” some of the things I've put him through in the gym before!



Erwann (left) and Henrik after crossing the finishline at Yara Challenge 2010...


A few words from Erwann from the Ironman and what lies ahead...

"Fitcorp and Henrik helped me in my training by giving me the basis I was missing and to understand my body needs. I'm now more balanced and able to use my muscles more effectively and not only the pre-dominant ones.

I've also lost a few kilos while managing to keep the same power which has made a huge difference, especially for my running. For example, my run time in Phuket was the best I ever performed in a 70.3 with a time less than 1h 35 min for the half Marathon distance.

Next challenge ahead will be to continue developing the "Bangkok Triathlon & Cycling Team", where Fitcorp is also an official sponsor and supporter of. Upcoming races will mainly be in Thailand, such as the Samui long distance in April and the ITU Asian cup.

I will definitely keep working on my overall strength to continue improving my performance. I have realized that with the help of Henrik and Fitcorp, I still have a good margin for progression and that's really encouraging for future results and competitions!"


What is your aspiration? To lose weight, to become pain free or to run a Marathon?

Contact us and come in for a free consultation to start your journey today!

/Henrik

Long Distance Running Technique - part 2

The first post in this series instantly created some debate. Hopefully the second part will create some reader/follower interaction as well. Please don't hesitate to leave a comment and ask a question if this topic catches your interest or curiosity!

Here's more advice on long distance running technique from the book “Runner's Worlds – The Runner's body” and authors Jonathan Dugas and Ross Tucker's “7 Habits of Highly Effective Runners”:

ARM POSITION

“The arms are the jockey to the body and legs, which are the horse during running”. - Jonathan Dugas.

The faster and more explosive you run, the more critical arm movement becomes to counterbalance the torque and forces from the trunk and legs (i.e sprints). With this said, proper arm carrying and position is very important during long distance running as well.

- Remember to relax wrists, fingers and hand to avoid unnecessary tension. Tensed arms is often related to tension in the shoulders and neck region.

- Let your arms swing in a natural symbiosis with your legs.

- 80 - 100 degrees of elbow flexion is considered normal and most effective, although there's been debate about the importance of elbow angle in the first place.

- Keeping a linear arm swing in line with the running direction to promote forward locomotion and avoid energy leaks is recommended by most running coaches.


THE ROLE OF THE HIP

- Your hips determines where your center of mass is and to be able to control that is crucial when it comes to optimal running technique.

- Avoid your foot to land well infront of your hip since that will make your body decelerate, lose momentum and your muscles to work harder by having to pull your body forward and through the next stride.

- Lean slightly forward from the ankles, through the hips, leading with the chest to create a slight forward fall. Maintain a tall, upright, posture (open chest, shoulders back). A common mistake here is to lean forward at the shoulders rather than lower body/hips as this actually pushes the hip/COM backward and can also limit lunge volume/oxygen intake.

Finally, the biomechanical principles of hip position during running may not be simple to follow at first. It requires endurance and strength in core muscles to keep the body and hip in a slight forward leaning position and like most other skills it takes time and practice for the neuromuscular system to learn the new paths and movements.


In the next blog post I will reveal more of Dugas' and Tucker's “7 Habits of Highly Effective Runners”...Stay posted!


/Henrik Olofsson
Movement Specialist

Fitcorp Asia