Tue | Sep 18, 2018

Stories by Marvin Gordon

Published:Wednesday | September 5, 2018 | 12:10 AMMarvin Gordon

"We have reached the climax. The forces of good and evil are ready to duke it out, with the fate of the world hanging in the balance ... ."While it might not be as dramatic as that sounds, The Gleaner's Fit 4 Life Tuff Enuff Challenge final clash at...

Published:Wednesday | August 29, 2018 | 12:08 AMMarvin Gordon

With the end of The Gleaner's Fit 4 Life Season 2 Tuff Enuff Challenge in sight, it's time to start trying to squeeze out that last bit of performance improvement from your body. The jump rope exercise is perfect for this task.Try one of these jump-...

Published:Friday | August 24, 2018 | 9:17 PMMarvin Gordon

If there is one word that describes the jump rope exercise, it is efficient. This exercise – often written off as something for kids and boxers – can torch energy at rates as high as 1,000 calories per hour...

Published:Thursday | August 16, 2018 | 5:03 PMMarvin Gordon

Use heart rate to monitor intensity Exercise intensity is one of the most important variables of training. Exercise intensity not only influences effectiveness and safety, it should also influence other key inputs such as duration, frequency and...

Published:Wednesday | August 8, 2018 | 12:11 AMMarvin Gordon

A food journal is meant to capture a snapshot of one's eating habits, with the goal of driving improvement. The next step, of course, is assessment; figuring out what that picture shows.What do you look for though?First, it's important to remember...

Published:Wednesday | August 1, 2018 | 2:42 PMMarvin Gordon

One of the most recommended techniques for controlling nutrition is keeping a food journal. Does it work, though? How does recording everything that one eats help in any way? Questions like these are understandable; food records are often presented...

Published:Wednesday | July 25, 2018 | 12:15 AMMarvin Gordon

After laying out your training game plan and structuring your workouts, there is one more pressing consideration: how do you approach each exercise? What tricks can you use to get the most out of the training time and equipment available?Here a few...

Published:Wednesday | July 18, 2018 | 12:22 AMMarvin Gordon

The game plan in hand, it's time to plan your workouts and exercises. Workouts must be properly organised to derive maximum benefit from each training session.There are many areas to cover when planning workouts within the framework of your game...

Published:Friday | July 13, 2018 | 4:27 PMMarvin Gordon

When it comes to organising exercises, there are three aspects to tackle: planning your overall programme, planning each workout, and planning each exercise within your workout...

Published:Wednesday | July 4, 2018 | 12:16 AMMarvin Gordon

With all the training and nutrition information available, it can be difficult to wade through it all and organise an effective fitness plan.So how do you get it all to work together?How can you use the training and nutrition information we provide...

Published:Wednesday | June 27, 2018 | 1:29 PMMarvin Gordon

When training to improve performance, nutrition is one of the key areas to address. It's not as simple as the oft-repeated "eat more to get stronger/bigger". Nor does it begin or end with calorie counting. Proper nutrition is a...

Published:Wednesday | June 20, 2018 | 5:19 PMMarvin Gordon

STRENGTH TRAINING Goal: Build strength.   Recommended Tests: Upper body strength test (bench press) Lower body strength test (leg press) Training: The strength component of the training is designed around a push-pull split. The push...

Published:Wednesday | June 13, 2018 | 12:16 AMMarvin Gordon

Developing physical fitness is a data-driven undertaking. The foundations of a fitness programme should be rooted in the knowledge gathered from a thorough assessment of physical condition. A series of tests are used to determine...

Published:Wednesday | June 6, 2018 | 11:10 PMMarvin Gordon

Are you tough enough? That is the question we ask with the second instalment of The Gleaner's Fit 4 Life challenge. Yes, we know you have been making progress in your training. We know you have remained consistent, but are you truly fit?In search of...

Published:Wednesday | June 6, 2018 | 4:39 PMMarvin Gordon

Obstacle races or circuits are one of the most demanding physical activities. They require holistic fitness. Anyone who competes in these events will be required to demonstrate aerobic capacity as well as strength and strength endurance –...

Published:Wednesday | June 6, 2018 | 1:11 PMMarvin Gordon

Under the Five Rs training system, the last three Rs – repetitions, rest, and recovery – are no less important than the first two – range of motion and resistance.  REPETITIONS Repetitions, or reps, are the number of times...

Published:Wednesday | May 23, 2018 | 4:03 PMMarvin Gordon

Fitness programmes are complex undertakings. There are many variables to consider. The five Rs principle aims to provide a simple way to keep track of the basic tenets of the training aspect of any fitness programme. So what are the five Rs? They...

Published:Wednesday | May 16, 2018 | 12:06 AMMarvin Gordon

While the versatility and effectiveness of free weights are well documented, exercise machines also offer several benefits worth exploring.There are machines designed to target every aspect of training. The main advantage to be derived from (most)...

Published:Wednesday | May 9, 2018 | 12:08 AMMarvin Gordon

Ever wondered what sports commentators mean when they say an athlete peaked at the perfect time? Shouldn't athletes be in tip-top shape year-round, or at least throughout the season?Well, the answer is no. Humans generally cannot remain at full...

Published:Wednesday | April 25, 2018 | 12:11 AMMarvin Gordon

Push-ups are a great way of building functional upper-body strength. Completing a set of push-ups requires multiple muscle groups to work together in the way that they do naturally.Naturally does not mean simple or easy, however. There are many ways...

Published:Wednesday | April 18, 2018 | 12:07 AMMarvin Gordon

Push-ups are a staple of bodyweight training. Push-ups provide a truly versatile exercise which can be tailored to help boost fitness in so many ways.From muscle-building to boosting limit strength - increasing your one-rep-max - in a variety of...

Published:Wednesday | April 11, 2018 | 12:10 AMMarvin Gordon

Week after week of intense training will almost always follow the same path: progress to plateau to overtaxing, followed by overtraining and/or injury.When working within an intense training schedule, we can't afford to be reactive with recovery....

Published:Wednesday | April 4, 2018 | 12:09 AMMarvin Gordon

Summer is almost upon us and gyms are starting to fill up again. Whether you are a first-timer or it is a part of your yearly routine, the chase for the summer body has officially begun.Diet and fitness fads find easy victims among the uninformed....

Published:Thursday | March 29, 2018 | 2:13 PMMarvin Gordon

For many people, volume seems to be the logical choice for getting the most out of training. And it's understandable: It seems to make sense. Want better results? Train harder; train longer. More and more, however, research and industry...

Published:Wednesday | March 21, 2018 | 12:10 AMMarvin Gordon

You have chosen the training split you think is best suited for your life and now it's time to pick exercises. How do you get the most out of your training split?Here are a few tips for choosing exercises:Volume vs...

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