World records Dibaba and Wlodarczyk both set world records – three minutes 50.07 seconds for the 1500 and 81.08 metres for the hammer throw, respectively – before their wins at the World Championships. The Track and Field News panel could only separate them by three points, 312 to 309. In fact, 17 members of the panel felt that the Pole was number one compared to 16 who voted for Dibaba. Holland’s Dafne Schippers finished third with Jamaica’s 100-metre World champion, Shelly-Ann Fraser-Pryce, appearing at number six. Bolt and Fraser-Pryce were voted as the year’s top performers in the men’s 200 metres and the women’s 100m, respectively. American Justin Gatlin, and not Bolt, is the magazine’s number one in the 100 metres. Details aren’t available yet on the website, but in its 2014 Annual World Rankings issue, Track and Field said: “As important as major meets are, we should also note that no competition, not even the Olympic Games, is the be-all, end-all. We’re looking for people who maintain high standards over a whole year.” Restricted by injuries, Bolt did the 100 metres in only three 2015 athletics meetings, with clockings of 10.12, 9.87 and 9.79 seconds, respectively. The latter time pipped Gatlin in the World Championships. That was the American’s only loss of a seven-meet season that yielded times of 9.74, the fastest in 2015, 9.75 twice, 9.77, 9.78, 9.80 behind Bolt at the Worlds and 9.98 seconds. Gatlin isn’t the only athlete to top the rankings in an individual event despite losing at the World Championships. Others include Mutaz Essa Barshim of Qatar, who was fourth in the high jump at the Worlds, French pole vault star Renaud Lavillenie, Kenyan Eunice Sum in the 800 metres, Croatian discus thrower Sandra Perkovic and American Dawn Harper-Nelson, who fell in the semis of the 100-metre hurdles. The respected United States publication, Track and Field News, has named American Ashton Eaton and Genzebe Dibaba of Ethiopia as its Athletes of the Year for 2015. Despite contesting just one decathlon for the entire season, Eaton won the bulk of the votes from a 36-member international panel to emerge ahead of triple jumper Christian Taylor and Jamaican sprinter supreme Usain Bolt. It was far closer among the women, with Dibaba edging Poland’s Anita Wlodarczyk, the 2014 Athlete of the Year. According to a notification appearing on the magazine’s Internet site, Eaton’s world record performance – 9,045 points – at the World Championships tipped the voting his way. In fact, it was voted the Performance of the Year. The magazine’s website notes that two members of the panel objected to the season on the grounds that Eaton’s single decathlon did not ‘constitute a full season’.
BY EMMET RUSHE: Over the last few years, HIIT (High Intensity Interval Training) has taken off in popularity. Its main selling point is short workouts with a huge calorie burn.The only problem with HIIT is that it is not suitable for everyone. If you are a beginner, have never exercised before, injured, very overweight or elderly, HIIT is not the type of cardio you should be looking at for fat loss.Not everything has to be high impact and high intensity when it comes to fat loss.Our body’s preferred way of burning fat is low impact activity that puts very little stress on our bodies and our joints.The best way to use these exercises is to do them with very little exertion, keep your heart rate low and do them for extended periods of time, anything from 45-90 mins. It mightn’t be the most exciting form of cardio for fat loss, but it works.The Cross Trainer Also known as the Elliptical Trainer, the cross trainer is a great way to get a full body cardio workout in without putting any impact on your hips, knees or ankles.Find a speed that you are able to maintain for around 60 mins, you should be able to hold a conversation with the person beside you for the duration of your workout.The Cross Trainer has the added benefit that you are able to work your arms along with the legs during your workout. The Stationary BikeIdeal for people of all ages, the Stationary Bike gives a great lower body workout with zero impact.They are easy to use, convenient, not effected by weather (indoor), help build leg strength and most of them even comes with personalised T.V’s on them, so you won’t even miss your favourite show while burning some calories.Road Bike Cycling is a great leisure activity, but if you are biking for weight loss you need to structure your workout differently than you would if you are just doing a casual cycle with a friend.Don’t be too concerned with distance just now; duration matters more at this point.Again, aim for 30-45 mins at the start and increase this as you get used to the time and your distances improve as you get fitter.You have the added benefit of fresh air and nice scenery as you exercise.WalkingProbably the easiest form of exercise you can use to burn fat.Get yourself a good pair of trainers, some comfortable clothing, and you are good to go.As with cycling duration matters more than distance, aim for 30-45mins when starting out and increase the time as your distance increases over the weeks.Your pace is determined like the Cross trainer, you should be able to hold a conversation for the duration of your walk.SwimmingI have saved the best for last.The American Council on Exercise notes that the buoyancy of water reduces your “weight” by approximately 90 percent. The result is a significant reduction in stress on the hips, knees and the back.Obese people may find swimming much more comfortable than work on fitness machines, which sometimes involve impact and may not accommodate the size of their bodies.Even if you do not know how to swim, a pool can help you get an effective calorie-burning workout. Deep-water walking burns more calories than walking on solid ground because of the resistance of the water. Water fitness classes also provide an opportunity to exercise in a group setting, without the impact of traditional aerobics.So there you have it.5 ways that you can burn fat and are suitable for any age or fitness level, all you have to do is start.#TrainSmartIf you have any question on this article or for getting a tailored program based on your starting point, please contact me through the link below.https://www.facebook.com/pages/Rushe-Fitness/120518884715118EMMET RUSHE’S FITNESS COLUMN: LOW IMPACT EXERCISES FOR BURNING FAT was last modified: April 27th, 2015 by John2Share this:Click to share on Facebook (Opens in new window)Click to share on Twitter (Opens in new window)Click to share on LinkedIn (Opens in new window)Click to share on Reddit (Opens in new window)Click to share on Pocket (Opens in new window)Click to share on Telegram (Opens in new window)Click to share on WhatsApp (Opens in new window)Click to share on Skype (Opens in new window)Click to print (Opens in new window)