April 2011

Safe, scientific, seriously fun!!
This is the slogan of our training groups and also on the new Fitness From Africa t-shirts (now available). 
SAFE – runners at our coaching groups are in competent hands at venues deemed secure in all senses of the word.
SCIENTIFIC – Fitness From Africa programs are tried and tested and designed to help sportsmen and women improve meticulously and not using hit and miss theories.
SERIOUSLY FUN – why train if you aren’t going to enjoy it?  Sure, training will be tough, but our coaches will do their very best to ensure you leave with a smile, even if you didn’t arrive with one!!

Biokineticist
We are pleased to announce that we have a new face at the Fitness From Africa head office in Lonehill.  Letshego Moshoeu is an adventure enthusiast with a degree in Sport & Exercise Technology with honours in Biokinetics. She is an avid runner & cyclist who loves a good challenge. In challenging herself she has competed very well in Fear Factor South Africa and Survivor S.A. Maldives. She previously worked in the corporate environment as an intern Biokineticist & has now made the move into private practice. Letshego specialises in orthorpedic rehabilitation & personal training (weight loss, strength training & conditioning).

Strength for runners
One of the most overlooked areas of preparation by runners is that of strength.  We forget that in conjunction with cardiovascular development we also have a muscular system that needs to be right and ready for the onslaught of any distance from 4 km to ultra marathons.  What, how often and how heavy are also questions asked by those who do venture into the gym.  It needs to be remembered that your main sport is running, and strength training is merely supplementary to your running training.  Since time is often an issue, it should be a relief to know that you don’t have to spend hours pumping iron.  I would go as far as saying that if you are sore the next day after strength training you more than likely overdid things a bit.  To get the most out of strength training you need to do 2-3 sessions per week of about 40-45min actual strength training.  The majority of this time could well be spent doing core training exercises.  Core doesn’t mean abdominal training though.  The core muscles are the deep set muscles that stabilise the spinal pillar of your torso that controls a lot of your sporting ability.  Core training should be followed by a strength circuit of sorts, including running-specific leg exercises, e.g. squats and lunges, as well as “pushing” and “pulling” exercises for the upper body, e.g. chest press or push ups, lat pull downs, pull ups, shoulder press, etc.
As you move into your main competition phase of preparation, you may resort to two maintenance sessions per week.  This could be as little as one set of each exercise.  Cardiovascular training has a long lasting effect whereas strength training benefits diminish much quicker – not quite what you want to experience going up Inchanga with more than a marathon distance still remaining!!

Millionaire runner
Last year, for the first time, we introduced some group sports motivational or sports psychology sessions at Fitness From Africa.  The concept is new to many but the benefits are widely known and sought after.  In 2011 we will be introducing the Millionaire Runner to our members.  Sports Psychologist Glen Beever has put together a comprehensive four month program that will help runners (as well as other sporting disciplines) to take their sport to the next level. 
If you are interested in registering for the Millionaire Runner, please contact info@fitnessfromafrica.co.za