Feeling the burn

I was reminded over this glorious bank holiday weekend of the benefits of anaerobic exercise.  An energetic hour on the squash court with my kickboxer boyfriend left me sweating like a pig and begging for mercy after the first game.   Not the ladylike,and (slightly) glamorous professional image I'm really aiming for...

I shall attempt to explain what anaerobic exercise actually means for those of you whose memories of GCSE biology are a little hazy:

Anaerobic exercise is where the body's demand for oxygen is greater than the amount it can take in through the normal respiratory system.  This type of exercise is defined by short burst of high intensity.  Types of exercise include including sprinting, jumping and lifting weights.

I have always been a slave to aerobic exercise.  Dancing, running, swimming, all of which can be performed at a steady pace, using only the oxygen which is going into my body and not tapping into the stores in the muscle fibres.  I can run for hours, regulate my breath and actually enjoy what I'm doing.

See below of a picture of what I class as my comfort zone (spandex and all):



I struggle to enjoy the high intensity stuff.  Weights, hill sprints, fartlek training, circuits (especially things which involve upper body strength, mountain climbers and burpees in particular make me want to vomit.   It hurts, it's challenging, and I have developed quite a talent for finding a million and one other ways to kill time.

The image below is the opposite of my comfort zone.



The problem is, the more educated (and older let's face it) I become, I start to run out of excuses to engage in this kind of exercise.  During those rare occasions where I've forced myself into doing some sprinting or circuits, the feeling afterwards is of extreme awesomeness (as opposed to merely awesomeness with a regular aerobic session).

Plus you cannot deny the increasing interest in and attendance at HIIT (High Intensity Interval Training) classes at gyms and popularity of programmes such as Insanity or 21 Day Shred, all of which use anaerobic exercise to promote effective fat loss and fast results.

Here's a few reasons why it's good:

• Greater calorie burn overall through building muscle mass.  The residual effects of doing this kind of exercise last longer than endurance / aerobic exercise. You'll burn more calories after your workout.  Higher calorie burn equals higher fat burn, more muscles, hello hot (and well functioning) body!
• Supports strength and endurance, which will make it easier to progress towards those fitness goals. This is the difference between a 4 hour marathon and a 5 hour marathon
• It's efficient.  Many of the programmes out there can be completed in a short space of time (Tabata workout in 4 minutes anyone?).  Perfect for a busy life. 
• Results and progression, faster race times, a leaner body (bye bye mum tum), protection against the ailments associated with ageing.  Sign me up. 

I'm going to try to incorporate some more anaerobic work into my own training but also into my classes.  It's always been important to me that I mix up my workouts but at the moment, it feels like I'm not working with some of the key fitness principles which are the essential building blocks for good health.  

Here is a great article which gives some useful hints and tips if you'd like to start working out in this way.

This article goes into more detail on the benefits of anaerobic exercise. 

Plus I reckon it will help me win at squash.

Can't wait to update you all on my progress :) 

My love / hate relationship with Tracy Anderson

As a newly qualified teach of dance aerobics I'm obviously a fan of the greats, Jane Fonda, Mr Motivator, numerous soap stars and TOWIE legends*, Deanne Berry and of course, the small but fierce, fitness-barbie, highly successful entrepreneur whirlwind that is Tracy Anderson. *please note a degree of sarcasm was employed for certain sections of the previous sentence.



The first thing that struck me about Tracy's first workout DVD was that it wasn't easy and that it bloody hurt.  Sticking with it felt challenging and my early failures in attempting the Tracy Anderson method were disheartening.  She was also 'off phrase' at times (out of time with the music) which initially I simply blamed on an ageing DVD player unable to keep up with Tracy's slick moves...

Recently, I read this article by respected author and fitness trainer Adam Bornstein and it confirmed for me a few other niggling concerns I've felt about the otherwise visually delectable Tracy and her 'method' for a while now. Whilst there continues to be much that I really like about Tracy, there are sadly a few things I take exception to (not that Tracy and her multi-million pound empire will give two hoots but here goes anyway):

1. Dodgy science 

Her incorrect and questionable fitness principles and basic anatomical inaccuracies.  Read the Bornstein article for more detail on this very important factor in my newly-aroused Tracy Anderson suspicion.  This article by Dean Somerset is also extremely helpful.

2. Diet disaster 

Pureed baby food is not an appropriate supplement for an active and healthy adult,  Or any adult.  Or actually any baby if you ask me.  For most normal people, it's as simple as just eating a wide variety of real foods, enough you keep you satisfied, not too much so you're overstuffed.  More protein to aid muscle repair if you're working out a lot.  I'm pretty sure its that simple.

My worry is her influence and the strength of her brand enables her to pedal her tripe (maybe she should try eating some?) to impressionable people on a mass scale. Check out this article by Rebecca Wilcox where a doctor compares Anderson's dietary advice as that of a sufferer of anorexia nervosa!!!

3. Commitment phobe

The Tracy Anderson method requires a minimum commitment of 'one hour workouts six days a week'.  Now pardon me with my full time job and small child to look after but this just feels a little unachievable and frankly dull.

Personally, I get huge joy through a wide variety of exercise, not only dance aerobics but also running, swimming, yoga and the odd game of tennis or squash.  I'm also very slowly discovering the power (and huge importance) of working out with weights.  I also enjoy vegging out on my arse occasionally, drinking red wine and eating those sugar laden soft amaretti cakes you can occasionally buy in the aisle of joy in Lidl.

If I as an active individual who prioritises exercise over other activities believe this expectation to be wholly unrealistic, then how many people really are going to be able to stick to this programme long term (but then as purveyors of DVD's there's no incentive for Tracy to cultivate long term relationships with her virtual clients, unlike us gym based instructors who are constantly challenged to progress and develop our programmes in line with clients' changing needs and circumstances).

4. Her own self confidence

I've read articles where Tracy gets quite defensive and frustrated with 'copycat' trainers offering similar style workouts to hers.  I question her need to do this given her success and millions in the bank?

Dance style aerobic classes are nothing new.  The grapevine was invented long before Anderson was bouncing around with Gwyneth in her plush Hamptons studio.  As was the jive kick, the jumping jack and the chasse.  These are all classic ETM (Exercise to Music) moves which leg warmer clad 80's aerobics teachers have been teaching, in various combinations for many years.  Tracy is so incredibly successful, she should be flattered that people are inspired by her and that teachers are continuing to teach dance aerobics to people who find it to be an energising and uplifting way to stay fit.

Plus, no way are those genuine boobies....(my boyfriend's words, not mine).  Just saying.

For balance (and so not as to come across as a total bitch, though I fear it may be too late now), I'll add a few things I like about Tracy Anderson:

1. The joy of dance



Tracy has reminded millions of people that dance aerobics is a wonderful way to work out.  My twenties were largely spent running (there was always a marathon or half marathon to aim for) and whilst I don't think I'll ever find a buzz similar to that of pulling on my trainers and getting out and about in the great outdoors, I'm finding a new joy in my rediscovery of dance.

There are great benefits to be found in moving one's body in a variety of different ways, especially if the workout is different week to week.  Runners (especially those training for marathons) are always told to incorporate some cross training are part of their programme to challenge different muscles, or the same muscles in different ways.  It makes sense to do this, I don't think I need to explain why.

Not only is dancing a wonderful workout for the body but it also provides a huge challenge for the brain, in terms of learning a routine, remembering it, repeating it, improving your execution of the moves and subsequently, your fitness levels.  For someone with limited time to dedicate too keeping fit, the greater range of fitness components (aerobic, strength, balance, flexibility, co-ordination, agility) I can cover off in a session, the better.

2. Individuality

Freestyle dance aerobics is a dying art and is arguably not as popular as it was in the 80's and 90's.  This excellent piece by Denise Page on MyGroupFit highlights the fact that the dance inspired exercise classes on offer are now largely part of a pre-designed programme (Zumba, Les Mills et al) and that new instructors should be trained in how to deliver these programmes well, with less of an emphasis on devising ones own routines.

I am personally so very glad that I didn't have to learn about delivering someone else's ideas as I have found a great deal of satisfaction and excitement in creating my own system which has now over the four months I've been teaching, finally evolved into a class I can be proud of.

Laying aside her dodgy science, Tracy is undoubtedly a pioneer for the individual and shows us that there's a place for creativity outside of faddy franchises where creativity is taken away from the instructor.

3. Mat workout

Apparently her mat workout is really good.  I've never done it though.  Should probably give it a try.


So to conclude, I enjoy Tracy's Dance Cardio DVD's and will continue to do them as part of my own fitness journey and also for inspiration on how to keep my own classes fresh and exciting (soz Tracy).  But I will not be repeating her workouts six days a week and if it's ok by her, I shall continue to imbibe regular, adult food to maintain my healthy and normal looking body.

I worry that Tracy has created an unachievable and unnatural (and arguably unhealthy) programme which young women will aspire to and most probably fail to adhere to.  Tracy's exacting standards may lead to individuals embarking on first their forays into fitness to give up and / or, waste money on DVD's they don't use.  This may even lead to people feeling crap about themselves.

I'd love Tracy's 'method' to be a little more inclusive and understanding of different approaches and circumstances, dancing just one day a week is awesome, two even better.  It certainly doesn't have to be six.

Tracy's probably not all that fussed about what I think though.  She probably holidays in Hawaii (I've just booked a week's break in Rutland Water) and drinks organic coconut water filtered especially for her by a personal chef with bulging muscles and attired in a toga.  Maybe when my class becomes 'a thing' then I'll do the same :)