20 x 3 (16 page)

This 12-minute fitness test is a convenient way to assess aerobic fitness. The test assumes there is a reasonable relationship between the distance a person can run or walk in 12 minutes and their maximum aerobic fitness. The aerobic values achieved through this easy field test can be compared with those of people of the same age and gender. Test results, however, are affected by motivational factors; thus, being less or more motivated to run or walk could influence test results.

To perform the Cooper 12-minute walk/run test, you have to run or walk as far as you can in 12 minutes. It is usually completed on a running track, and a stopwatch is required to make sure you walk/run for 12 minutes exactly. This test can be demanding, so make sure you have a physician’s clearance.

First, warm-up for 8–10 minutes, then run or walk as far as you can in 12 minutes. After you have completed the test, compare your results to the norms below.

Norms for the 12-minute walk/run aerobic fitness test.

Source: Cooper.
1

Complete this test before beginning your 6-week interval sprinting program. Set up your stationary bike as per the instructions in Chapter 3. The aim is to complete 3 bouts of continuous cycling for a total of 10 minutes: 4 minutes, 3 minutes and another 3-minute stage. Record your heart rate and rating of perceived exertion (
RPE
) at the end of the 3 exercise stages. Typical heart rates should be around 100 beats per minute during stage 1, 115 beats per minute during stage 2 and 130 beats per minute during stage 3 for people aged in their 20s and 30s. Typical heart rates should be around 90 beats per minute during stage 1, 105 beats per minute during stage 2 and 120 beats per minute during stage 3 for people aged in their 40s and 50s. Your heart rate should not go above 140 beats per minute during the test.

Collect your data and then plot your heart rate data on the graph in Appendix C.

If the submaximal test is repeated using the same workloads and under the same climatic conditions, the 3 heart rates at the 3 different pedal resistances will be lower if you have improved your aerobic fitness. Plotting your heart rates on this graph for a submaximal test repeated every 3 or 4 weeks should show a decrease in the heart-rate response. The decreased heart rate comes about because of increases in stroke volume and enhanced mitochondrial enzymes in the exercising muscles.

Power output (watts)

We’d like you to use this scale to measure how your whole body feels during exercise, considering the total amount of exertion, including all sensations of physical stress, effort and fatigue in your body. If you feel no exertion at all you would choose number 6, and if you feel maximum exertion you would choose number 20. If you feel somewhere between no exertion at all and maximum exertion, then you would choose a number between 6 and 20. Remember, this scale refers to your whole body exertion, not your legs specifically. You can use any number from the scale to describe how you feel, which is likely to change during your exercise time.

This form contains variables that you can record weekly or twice weekly on a non-exercise day, allowing you to chart your progress to see what body composition variables change. Having someone else take the measure reduces error and it is best if 2 measures are recorded and the average value documented. Instructions for collecting these measures can be found in Chapter 1.

This form contains variables that you can record before, during and after each interval sprinting session. By recording these data you can chart your progress to see if you improve. You can also use this information to adjust your pedal rate and pedal resistance as you increase your fitness and become accustomed to interval sprinting.

This form contains variables that you can record separately from the interval sprinting session, including body composition and cardiovascular data. Record your cholesterol, triglyceride (trig), low-density cholesterol (LDL) and high-density lipoprotein (HDL) levels, if you have them. By recording these data you can track any changes.

In this section there are listed a number of useful books and websites that provide information for helping with a lifestyle change based on interval sprinting exercise and healthy eating.

Exercise

LifeSprints

LifeSprints is an interval sprinting music program based on the 8-second/12-second principle: sprinting for 8 seconds followed by easy pedalling for 12 seconds. LifeSprints music is available on iTunes. A website has been developed by the author and includes lots of information regarding belly fat and up-to-date references on interval sprinting: www.bellyfatresearch.com.

Exercise physiologists

In Australia, exercise physiologists are trained to design lifestyle-change programs for unhealthy and diseased individuals. More information on exercise physiologists and their governing organisation, Exercise & Sports Science Australia (ESSA), can be found at www.essa.com.au.

An excellent introductory text for exercise physiology is: W. D. McArdle, F. I. Katch & V. L. Katch,
Exercise Physiology: Energy, nutrition, and human performance
(seventh edition), Lipponcot, Williams & Wilkins, Baltimore, 2010.

Nutrition and diet

C. Wheeler & D. A. Welland,
The Complete Idiot’s Guide to
Belly Fat Weight Loss,
Alpha Books, New York, 2012. This book contains useful information on diet and Mediterranean recipes.

J. Brand-Miller, K. Foster-Powell, J. McMillan & R. J. Robertson,
Low GI diet: 12-week weight-loss plan
, Hachette, Sydney, 2012. This book contains useful information on glycemic index and diet.

K. Tessmer & S. Green,
The Complete Idiot’s Guide to the Mediterranean Diet
, Alpha Books, Indianopolis, 2010. This book contains lots of Mediterranean recipes.

The National Weight Control Registry (www.nwcr.ws). The NWCR is a group of people who are monitored to help show what is most important for long-term weight control.

Mark Hyman,
Ultrametabolism: The simple plan for automatic weight loss
, Schwartz Publishing, Melbourne, 2006. This book provides an excellent overview of health and metabolism.

Australian Dietary Guidelines
(www.nhmrc.gov.au/guidelines/publications/n55). This site provides evidence-based guidelines for lifestyle change involving nutrition and physical activity.

Websites containing recipes and information on coconut:www.freecoconutrecipes.comwww.coconutresearchcenter.org

Website containing information on protein in plants:www.gentleworld.org/10-protein-packed-plants

Websites containing a range of Mediterranean recipes:www.lifestylefood.comwww.eatingwell.comwww.allrecipes.com

Stress-management

Brian Luke Seaward,
Managing Stress: Principals and strategies for health and well-being
, Jones & Bartlett, Burlington, 2004.

A. Elkin,
Stress-management for Dummies
, Alpha Books, New York, 2013.

Joan Borysenko,
Minding the Body, Mending the Mind
, Addison-Wesley Publishing, Reading, 1987.

Stress Management: how to reduce, prevent, and cope with stress
: www.helpguide.org/mental/stress_management_relief_coping.htm. www.mindtools.com is another website that contains a range of resources for dealing with stress.

M. Davies, E. Eshelman & M. McKay,
The Relaxation and Stress Reduction Workbook
, New Harbinger, Oakland, 2008. This self-help workbook contains lots of practical tips for reducing stress.

Sleep quality

Woodson Merrell,
The Source
, Free Press, New York, 2000. A good overview of fatigue and energy and how it is related to sleep.

Colin Espie, ‘How to improve your sleep’,
The Guardian
, 2011; see www.guardian.co.uk/lifeandstyle/2011/jan/29/how-to-improve-your-sleep.

WellnessMama.com, ‘How to improve your sleep naturally’; see www.wellnessmama.com/4936/how-to-improve-sleep-naturally.