I'm Darryl Edwards (aka The Fitness Explorer), founder of Primal Play, this website is no longer being updated - please check out www.primalplay.com for current details on my work, passion and lifestyle approach.

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Eat for Health, Move for Life!

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Reading List
  • Animal Moves: How to move like an animal to get you leaner, fitter, stronger and healthier for life
    Animal Moves: How to move like an animal to get you leaner, fitter, stronger and healthier for life
    by Darryl Edwards

    Animal Moves

    • improve strength, speed and stamina
    • increase mobility, flexibility and stability
    • look, feel and perform better

    Find out more and details on how to purchase at www.animalmovesbook.com

  • Paleo from A to Z: A reference guide to better health through nutrition and lifestyle. How to eat, live and thrive as nature intended!
    Paleo from A to Z: A reference guide to better health through nutrition and lifestyle. How to eat, live and thrive as nature intended!
    by Darryl Edwards

    "If you are looking for a simple way to better understand Paleo concepts, Darryl's Paleo from A to Z guide is the go-to resource.
    -Mark Sisson, best-selling author of The Primal Blueprint and publisher of Mark's Daily Apple

  • Paleo Fitness - A Primal Training and Nutrition Program to Get Lean, Strong and Healthy
    Paleo Fitness - A Primal Training and Nutrition Program to Get Lean, Strong and Healthy
    by Darryl Edwards, Brett Stewart, Jason Warner

    "This book is a useful reference to enable individuals just starting out on the Paleo path as well as those who want to explore more challenging, playful and interesting ways to move."

    -Robb Wolf, New York Times best-selling author of The Paleo Solution

     

  • 7 Day Introduction to Paleo Fitness: Get Fitter, Get Stronger, Get Healthier in Seven Days. Move as Nature Intended.
    7 Day Introduction to Paleo Fitness: Get Fitter, Get Stronger, Get Healthier in Seven Days. Move as Nature Intended.
    by Darryl Edwards
  • The Paleo Solution: The Original Human Diet
    The Paleo Solution: The Original Human Diet
    by Robb Wolf
  • Why Zebras Don't Get Ulcers
    Why Zebras Don't Get Ulcers
    by Robert M. Sapolsky
  • Primal Blueprint: Reprogram Your Genes for Effortless Weight Loss, Vibrant Health & Boundless Energy (Primal Blueprint Series)
    Primal Blueprint: Reprogram Your Genes for Effortless Weight Loss, Vibrant Health & Boundless Energy (Primal Blueprint Series)
    by Mark Sisson
  • Slow Death by Rubber Duck: The Secret Danger of Everyday Things
    Slow Death by Rubber Duck: The Secret Danger of Everyday Things
    by Rick Smith, Bruce Lourie, Sarah Dopp
  • Wahls Protocol, The : A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles
    Wahls Protocol, The : A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles
    by Terry Wahls, Eve Adamson
  • Protein Power
    Protein Power
    by Michael R. Eades, Mary Dan Eades, Mary Deans
  • Born to Run: The Hidden Tribe, the Ultra-Runners, and the Greatest Race the World Has Never Seen
    Born to Run: The Hidden Tribe, the Ultra-Runners, and the Greatest Race the World Has Never Seen
    by Christopher McDougall
  • In Defence of Food: The Myth of Nutrition and the Pleasures of Eating: An Eater's Manifesto
    In Defence of Food: The Myth of Nutrition and the Pleasures of Eating: An Eater's Manifesto
    by Michael Pollan
  • Food Rules: An Eater's Manual
    Food Rules: An Eater's Manual
    by Michael Pollan
  • The Paleo Diet for Athletes
    The Paleo Diet for Athletes
    by L. Cordain
  • Vegetarian Myth, The
    Vegetarian Myth, The
    by Lierre Keith
  • The Second Brain
    The Second Brain
    by Michael D. Gershon
  • The Paleo Diet: Lose Weight and Get Healthy by Eating the Foods You Were Designed to Eat
    The Paleo Diet: Lose Weight and Get Healthy by Eating the Foods You Were Designed to Eat
    by Loren Cordain
  • Eat Drink Paleo
    Eat Drink Paleo
    by Irena Macri
  • Cholesterol Clarity: What the HDL is Wrong with My Numbers?
    Cholesterol Clarity: What the HDL is Wrong with My Numbers?
    by Jimmy Moore, Eric C. Westman

Entries in HIIT (10)

Thursday
Mar012012

Health: The Truth About Exercise

Health: The Truth About Exercise

I watched a documentary on BBC 1 last night entitled "The Truth About Exercise".  The programme uses the latest research to dispel some myths about exercise and to report the latest research on studies helping us to live healthier and longer lives.

This is what I took away from the programme (most of these figure in my personal philosophy in relation to movement):

  1. short bursts of High Intensity Interval Training (HIIT) using protocols such as Tabata can be more advantagous than hours spent with moderate level steady state work such as jogging;
  2. Non-Exercise Activity Thermogenesis (NEAT) i.e. as I call it "Pottering" around - i.e. low intensity movement that is not sitting - like standing, walking and just generic day-to-day everyday movement is more benefical than we realise;
  3. that we all respond to exercise in different ways - "one size does not fit all";
  4. that diet (as well as exercise) contributes to a healthy body composition;
  5. improving V02 max and insulin sensitivity (through exercise) is a key way to improve long term health and longevity;
  6. mind over matter - the mind tires before the muscle even though we often assume it is the opposite;
  7. (and with a little tongue-in-cheek) the irony that most people (in this case scientists) advising us on what we should be doing - often don't seem to practice what they preach or don't appear to be reaping the benefits themselves.  I call this the "hairdresser syndrome" they can create great hairstyles for clients but that doesn't mean they will make the best decisions for their own hair.

If you reside in the UK you can use the BBC's iPlayer to watch this documentary for a limited time (expires 30 March 2012)  --> Horizon: The Truth About Exercise

There is a small clip below from the documentary on High Intensity Training for those who reside outside the UK via YouTube.

 

Tuesday
Apr192011

Workout: Tabata Thursday VII

Workout: Tabata Thursday VII


Warmup:

Workout: 

Tabata Intervals (21 minutes including rest periods) *

  • 20s 2 arm KB Swing**, 10s Rest - (repeat for 8 rounds).
  • rest - 60s
  • 20s Fork Lift Truck, 10s rest - (repeat for 8 rounds)
  • rest - 60s
  • 20s All Out Sprint or Drivers, 10s rest - (repeat for 8 rounds)
  • rest - 60s
  • 20s Double Unders or Jump Squats , 10s rest - (repeat for 8 rounds)
  • rest - 2m

The Tabata protocol requires maximum effort for 20 seconds and then 10 seconds recovery.

** KB = 24-32kg Kettlebell - male, 12-16kg - female

Finisher: 

 

Tuesday
Mar292011

Workout: Tabata Tuesday VI

Warmup:

Workout: Tabata Protocol

Perform 20 seconds work at maximum (100%) effort, followed by 10 seconds rest. 

  • Sprint (or Treadmill Drivers) 20 seconds, rest 10 seconds;
  • Deadlifts (bar only) 20 seconds, rest 10 seconds;
  • Bear Crawl 20 seconds, rest 10 seconds;
  • Air Squat 20 seconds, rest 10 seconds.

Repeat above cycle eight times,1 minute rest per cycle.

Finisher:

100 Burpees

Thursday
Mar172011

Workout: Tabata Thursday V

Workout: Tabata Thursday V


Warmup:

Workout: 

Tabata Intervals (20 minutes including rest periods)

  • 20 sec 1 arm KB Clean & Press**, 10 sec Rest - (repeat for 8 rounds).
  • rest - 30 sec
  • 20 sec Air Squats, 10s rest - (repeat for 8 rounds)
  • rest - 30 sec
  • 20 sec Drivers, 10s rest - (repeat for 8 rounds)
  • rest - 30 sec
  • 20 sec standing start Long Jumps (max effort),10 sec rest - (repeat for 8 rounds)
  • rest - 2m 30 sec

KB = 20kg Kettlebell - male, 12kg - female, you can substitute dumbbells for kettlebells (but add 2kg). 
** KB should touch floor in between reps, swap arms as needed.

Finisher:

150 Jump Pull-Ups