06 May 2020
Trainer Morgan Buckler answers your questions
Even though our doors have temporarily been shut, we remain committed to helping you maintain your health and fitness levels while away from the Stadium Club. We have been inundated with questions from our loyal base of members on the most-effective ways to stay well during our shutdown period. Here, we’ve collated the questions you want answered.
What’s the best way for me to keep healthy during this time?
The simplest way to maintain health during this time is to stay active while keeping your eating habits controlled. It doesn’t matter if it’s a walk, chasing after the dog or performing one of our online classes once or twice a week; you should aim to keep moving and focus on eating unprocessed food. The Stadium club has provided three online workouts throughout this time so that you can stay motivated and keep your health a priority. Stay tuned for more online resources in the coming weeks.
How can I maintain my fitness levels?
By participating in one of the Stadium Club’s online workouts you can keep your heart working at 60%, 70% or 80% for extended durations to maintain your aerobic conditioning. A perfect example of this are the Limitless workouts we are providing you with as they are an example of ‘AMRAP’ or ‘As Many Rounds As Possible’, where your goal is to repeat a certain chain of exercises in an extended time limit. Your goal here is to keep a certain rhythm or pace during the period, similar to finding your pace when running 5km, so that you don’t ‘burn out’ too quickly. Testing your body across different round durations is a great way to test yourself and keep up cardiovascular capacity.
How can I maintain my muscle strength?
While weights are a great way to build strength and hypertrophy, there are ways to train at home using little-to-no equipment that can help maintain your existing base of strength and fitness. Here are two basic principles to focus on.
Time under tension (TUT): Performing exercises with a slower tempo can be incredibly effective in building and maintaining strength as it increases the length of time the muscles are working. While it may feel impressive to knock out 10 push ups in 15 seconds, it’s equally as impressive taking 15 seconds to perform one push up due to the physical demand it has on the muscles. Altering the tempo of exercises is a great way to build a solid mind-muscle connection and break through plateaus.
Eccentric phase: When lifting weights the majority of lifters focus on the concentric phase (where the muscle shortens) and forget about the eccentric phase (muscle lengthening). By focusing on the eccentric phase it can help the muscles rebuild bigger and stronger than before due to the unique effect it has on the fibers. An example of a training principle is by using ‘negatives’, where you bypass the concentric phase and perform the eccentric phase for as long as possible, i.e. a negative chin up is standing on a box to bring your chin above the bar, and lowering yourself down as slowly as possible.
If you want to maintain strength during this time of isolation, focus on perfecting basic exercises (such as push ups, squats etc.) in a slower and more controlled manner. While this is will prevent any atrophy of the muscles it will also build a great base for weighted movements for your return to the gym.
Should I be training for fitness or strength during this time?
There is no right or wrong answer as it is all dependent on your objectives. The main thing is finding a goal and sticking it with it. It may be as simple as getting your nutrition in order, or working towards doing a handstand for 30 seconds, but finding a goal you are passionate about is key as it will keep you motivated to achieve it. Our staff and PTs are on hand to support you throughout your journey and keep you on track, so feel free to reach out to us with any questions.
Is conditioning the same as cardio? What are some examples of conditioning exercises that I can do at home or at the local park?
While cardio is mainly used to describe any long distance/aerobic training, conditioning is specific to a particular environment or goal. Conditioning for a powerlifter looking to lift 200kg above their head is a lot different to someone trying to break the 10km record due to the requirements for both athletes being so different.
Our staff and trainers can help provide you with a program for your specific goals after you have completed a needs analysis which provides us with more information in regard to your training experience, specific goals, injuries and the equipment you have available. Email us at [email protected] and we can provide you with a detailed plan.