Men’s Health Australia - 01.07.2018

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, , FI

This once-a-week lung-buster to break up your

weights workouts will strip fat and up your

VO2 max while addressing your need for speed

For a lot of guys it can be tempting to do nothing but shift iron

and call that your fitness program. Sorry, that won’t cut it

where I come from. Once a week at a minimum you need to

move like you did as a kid, mixing all-out sprints with

endurance to get your heart pumping like a Jamaican dance

hall. Don’t think of this as just hard, thankless work – though it

is hard. It will complement your eforts in the gym, stripping fat

to make your muscles appear more defined. It will also make

you a nimbler, more challenging force in whatever sport you

play. Don your runners and head to your local park.

1

Winders

If you can find a 400m track, great.

Otherwise, any big green space will

suice. Sprint the straights and walk or

jog the corners for 10-15 minutes

(depending on your fitness level). By

sprint, I mean 90-100 per cent efort.

Recover for 6-8 minutes.

2

400s

No let-up, I’m afraid. Now run 400m

and walk for 200m. Repeat this four

times. Dig deep to keep your 400m

times reasonably consistent, though

expect some fall-of if you’re pushing

yourself. Recover for 6-8 minutes.

3

Pyramids

I know – there’s not much left in your

pins. So let’s finish up. Sprint 100m;

walk 50m. Sprint 200m; walk 100m.

Run 400m; walk 200m. Then go back

down in corresponding increments.

Nice job. Now go home and rest.

You’ve earned it.

THE TRANSFORMER

MH fitness director Chief

Brabon has done it all, from

the most insane ultra events

to transforming some of our

top cover guys. And now?

He’s focused on you.

Not really. If there’s a change to be made it’s stepping up compound

movements. As you get older, itness and function are more than ever about

the way you move rather than how you look. Excessive focus at your stage of

life on training individual body parts like a bodybuilder is likely to lead to

muscular imbalances and dysfunction. You need to make sure you’re

working opposing muscle groups and moving naturally, while

perhaps backing of on the heavy loads. Focus on moves like

walking lunges, farmer’s walks and thrusters where your body

has to work as a unit. And emphasise pre-hab and rehab with

resistance bands, foam rollers and massage balls.

Chief, I’ve just hit 40.

Are there exercises

I shouldn’t do

any more?ST

ASK CHIEF

HEALTH

BULLETIN

Struggling to go the distance

in the sack? Help may be at

hand. Prolong, a climax-

control device coupled with a

training program designed by

clinical psychiatrists, has hit

the market. To find out more

go to innovaderma.com.

In the meantime, check out

these stats on premature

ejaculation from a survey

of Australian men.

Believe duration is the most

important thing in bed

Wish they had more control

over how long they last

Have felt embarrassed over a

perceived lack of stamina

Have lost confidence in the

bedroom due to PE

Say the condition has placed a

strain on their relationship

Say they’ve turned to alcohol

to try and last longer

SOURCE: InnovaDerma

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