HEALTH + FITNESS
Cook’s
cricket
workout
Alastair Cook (right), the first
Englishman to score seven centuries
before his 23rd birthday, reveals the
fitness secrets behind Test success.
Batsmen
O Sprinting work – This helps with
running between the wickets and
recovery work is vital to help the
batter with concentration. The fitter
you are the fewer mistakes. In training
we’ll do ‘Seven Seconds Out’, where
you’ve got to sprint as far as you can
in seven seconds then you’ve got 23
seconds to come back. We do that six
times in one set, then do that set six
times. It’s hard, but it gets results.
O Aerobic training – Although it
doesn’t matter how big you are as a
batter, this helps with concentration.
Your legs are just as, if not more,
important than your upper body
so we do beep tests, timed 5K runs,
a lot of squats and lunges. You
can’t get away from doing the
donkey aerobic stuff because it
keeps your general fitness up.
HEALTH NEWS
Wii REHAB
ON MENU
FOR US
ATHLETES
Nintendo’s popular
Wii Fit software
is finding its way
into rehabilitation
programmes for
injured athletes in the he US US.
Sue Stanley-Green, a professor
of athletic training at Florida
Southern College in Lakeland, said
Wii Fit – which uses a motion-sensing
balance board to lead you through
exercises – and other fitness-oriented
video games have “great potential”
for core strengthening, and may
therefore boost compliance with
rehabilitation exercises.
“We are looking to incorporate
the title into the athletic training
room for rehabilitation,” says
Stanley-Green, “on post-operative e
knees and ankles, for example.”
36 / WWW.SHORTLIST.COM
Bowlers
O Repetitions – Bowlers do different
work [to batsmen] because their
bodies are under a lot more strain,
so there’s more emphasis on getting
them strong but not bulky because
if they get too big they lose that
whipiness. So, if you’re a bowler, do
more repetitions than big heavy
weights. Rather than doing sets of
two or three, do sets of eight on
something lighter. This gets you nice
and strong for the bowl but not so
big that you lose pace.
BROCCOLI B
VS CANCER
The T world of science is getting excited
about a broccoli. It turns out the curlyhaired
h
veg may combat prostate
cancer c
by altering the activity levels
of o genes involved in tumour growth.
The T results came from a groundbreaking
b
study, which added either
peas p or broccoli to the normal diets
of o two wo groups gr
of men for a year.
One low snowball
and it was war
You wouldn’t like Sideshow
Bob when’s he’s angry…
O Core strength – This is so
important for a bowler as a lot of
fitness problems come from their
lower back and glutes. From the
knees to the back is a real strong
point, so they need to work on it
more than batters do. The best
exercises for this are planks [lie
face down resting on forearms,
raise up on to toes and elbows,
and hold, keeping your back flat],
one-arm planks and Supermans
[planks but raising one leg and the
opposing arm at the same time].
CANNONS’ TIP OF THE WEEK
Embrace beach yoga
Did you know that some yoga classes in the UK are now 30 to 50 per
cent male? It seems that guys are cottoning on that combining it
with weight training can produce even better results than lifting
alone. Cannons Health Clubs teaches all levels of yoga, which can
be done on the beach while holidaying if you’re feeling suitably
Karate Kid. “Yoga is good for strength, balance and flexibility,” says
fitness guru Lu Mays. “It’s
also fantastic for giving you
a great abdominal workout
too. Try our ‘Warrior’
exercises, exerc which are easily
transferable transf
to the beach.
Once Onc nce you’re comfortable,
move mo ove them into the sea. It’ll
change ch hang your mind and body.”
Finding the benefit in
being a good sport
And rest…
O During your recovery day it’s vital
you do one of your strength or aerobic
sessions – that gets you out of the
stiffness. Even on the morning of the
game you should do a light session,
but don’t do too much or you’ll
compromise your performance.
Alastair Cook is an ambassador for The
Standard Chartered Great City Race,
a unique 5K team run taking place on
17 July through the closed-off streets
of London’s Square Mile (cityrace.co.uk)
“How do you spell
Aberystwyth again?”
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