Thursday, July 30, 2009

Stretching Tip #2 Longer Is Better

Many individuals fail to stretch at all, so any amount of time seems to long. Research is still out on this but the general consensus is that your muscles do not exhibit the relaxation associated with stretching unless you do it for a minimum of 30 seconds. So, it is preferable to do fewer stretches for a longer period of time instead of more stretches for shorter periods of time. If you don't have the time, focus on the muscles that are typically tight for you and do the stretches for those groups and stick with the longer is better principle.

Tuesday, July 28, 2009

Developing a Routine

While trying to develop this hour-long muscle conditioning workout for this class, I realized a number of things. One, this isn't something I enjoy and two, it has given me a number of new circuits. Although I like structure, having to "practice" a routine that hits every body part, keeps you moving, doesn't completely bore you and doesn't exhaust you to the point of poor form is a pain in the neck. Well, I worked something out and think it may be reasonable. First, I am using some dynamic stretches for the first 10 minutes. They can't be too complicated because the class is more mature and less flexible. Secondly, I have yoga-style stretches for the cool-down which is another 10 minutes. That left 40 minutes left for the muscle work, which I broke down into lower/upper/core cycles ending up with the following types of exercises:

4 lunges--reverse, forward, static, and side
4 dead lifts--Romanian, stiff-legged, bridges
3 squats--front, regular, and sumo
3 back exercises--bent row, upright row, reverse flyes
2 chest--push ups, standing flyes
2 triceps--kick backs, extensions
2 biceps--regular curls, hammer curls
Numerous shoulder exercises--front and side raises, presses
Various core moves--Saxon bend, diagonal raise, loading, lunge-twist, tornado chop, rotational press, washing machine, stationary lunge chop (all paired with the above lower body moves), back extensions, plus the obligatory "abs"

Although I think I did a pretty good job--I pulled out all the stops--I don't think I could come up with anything that much more comprehensive in another routine. I wonder how these folks do this 2x week? So--I have gained more respect for group instructors (know I don't want to be one) and I have learned a valuable lesson in developing new routines for myself.

Sunday, July 26, 2009

Supporting a Friend

Sometimes you need to make adjustments to help others out--and you usually benefit, too!


Weekly Review July 26.mp3

Saturday, July 25, 2009

Group Personal Training Class

I went to review the class I am to take in two weeks and it seemed very foreign to me. My background is competitive athletics, not dance, so anything choreographed seems silly. Yet, my workouts are a form of choreography and could be adapted. Music has never been a mainstay of my workouts rather more of a nuisance that I tolerated in the gym. Yet my sets and reps do seem to have their own cadence. The challenge is doing what is natural for my fitness personality within a framework that will work for the participants. My warm-up will probably not be "aerobic" dance movements but more dynamic stretching movements (i.e. calisthenics) and my cool-down will rely heavily on yoga-type movements. The strength moves will reflect my bias to do compound exercises in a circuit versus doing high repetitions of one type of move. Another challenge is keeping the timing right so I can get all the exercises in during a specific time frame. Again, I manage to get in 2-3 circuits of 4-5 exercises done in 15 minutes so linking circuits together may work. The final challenge is keeping the participants engaged. I don't have any problem when I am on my own or working one-on-one but with a group if they lose interest it can be a very long class. I am not much of a "drill sargent" or a "rah-rah" type so I will probably rely on being an "educator" and making sure form and technique are clean. I don't look forward to this foray into uncharted territory but I will tolerate the anxiety and hopefully learn something new.

Thursday, July 23, 2009

Stretching Tip #1 Stretch Before & After

Stretching serves a number of purposes and different types of stretching are needed for different circumstances. If you are getting ready for doing movement (strength training or a sport), then dynamic stretching - where you use progressive movement - is a better way to warm-up. If you are working on range of motion or flexibility, then doing stretching after your workout may be a smarter idea. After your workout, your body has pumped blood and oxygen into the large muscle groups, preparing you for the static stretches that will help elongate the fibers. There is a continued debate on whether stretching decreases soreness or reduces injury -- each new study indicates something different. Despite the contradictions, using the correct type of stretching will help prepare you body for movement and hopefully better performance.

Tuesday, July 21, 2009

Nothing New in Food Matters

I have been reading Mark Bitman's book Food Matters and it doesn't really provide any new information about healthy eating. As usual, someone who hasn't been eating correctly becomes unhealthy and "rediscovers" how to eat to combat their previous misbehavior. He then goes on to bash the Food Pyramid and of course all the businesses that produce the abundance of food we currently have available. Sure, big business hypes all the bad foods we eat but ultimately, we are responsible for the choices we make. Mr. Bitman would like you to believe that you are motivated by helping the planet - but really, it's about the ever growing obesity in developed nations. Americans (as well as any other somewhat democratic/capitalistic societies) overindulge, because we can. Individuals use poor judgment despite the presence of information indicating health issues (we still have smokers, don't we?). So, let's put the blame where it belongs -- on the individual -- take responsibility for your actions (be accountable) -- then the big businesses will cater to "healthy" living products. Businesses don't exist in a vacuum - we, as consumers can make a decision whether they remain in business by either buying (or not) their products. Mr. Bitman makes this clear but highlights just a few businesses (such as meat producers) but not all businesses (what about soda companies, cigarette companies, artificial sweeteners, alcoholic beverages, etc.). I agree with his "sane eating" premise, but the rest of his thesis is not well thought out.

Sunday, July 19, 2009

Bring Something New to Your Workout

New experiences bring new ideas for my fitness routine


Weekly Review July 19.mp3

Saturday, July 18, 2009

Metabolic Training

When I was working as a personal trainer, my supervisor introduced me to the principle of metabolic training. It incorporated strength and cardiovascular training in one circuit. I tend to use this with my own body weight on my "off" strength days. The principle is as follows--you build a group of lower/upper/core exercises followed by a cardio movement for 2-3 minutes. This is great if you aren't doing a cardio session the same day but I usually do, so I substitute the cardio move with a yoga/stretch move. So, an example would be that I would do bodyweight squats, followed by chinups, followed by hanging leg raises and then do Yoga Mudra which loosens the shoulders, arms, spine, and back of thighs. I might do four or five different combinations for a circuit. Usually, I will only do one circuit but may repeat certain exercises (like my chinups and pushups) because they are my weaker muscles. Again, this isn't an extra "strength" session but a way to keep my muscles working at a level that it won't impede my regular sessions. Very similar to doing long, slow distances with cardio. It also incorporates core exercises and yoga into my regular workouts. You can use this principle with any type of training--give it a try, you might like it for a change-up.

Thursday, July 16, 2009

Strength Tip #10 Always Warm Up

Warming up seems to be a theme this week! Well, most of you know I have been suffering a calf strain just because of "not" warming up adequately on my runs and I now am incorporating warm-up sets during my strength workouts. The warm-up prepares your muscles for a more strenuous workout and as mentioned in my previous post helps in enhancing your form. Besides doing the actual exercises as a warm-up you can do a more general warm-up by doing some dynamic stretches. I like the ones that are suggested in The New Rules of Lifting by Lou Shuler and Alwyn Cosgrove because they are challenging and comprehensive. The five moves are:

  • Walking lunge with upper-body twist
  • Lateral lunge with opposite-hand reach
  • Ball bridge/Russian twist
  • Inchworma
  • T-push-up
You should be able to find the book online and/or at your local library.

Tuesday, July 14, 2009

Warm Up Does Double Duty

My current strength workout includes a warm-up set prior to increasing the weight. According to Men's Health June 2009 Muscle Bulletin, my warm-up can also improve my form. People who added weight to each set showed better movement patterns than those who performed all their sets at the same weight. The warm-up may help increase awareness and enhance performance. I have been doing a warm-up set of about 12 repetitions at 50% of my target weight and then move up over the next 4 rounds to meet the target weight. This allows me time to make adjustments to form and to determine the next best progression. Yesterday, I was able to increase 2.5 lbs each set for all exercise but I won't be able to do that in the next progression. This means having multiple barbells to switch back and forth so I can maintain the rhythm of the circuit. Give the warm-up set a try and see if you don't see some improvement in both form and strength.

Sunday, July 12, 2009

Just keep going!

Not a great week; not a bad week


Weekly Review July 12.mp3

Saturday, July 11, 2009

Using Mileage for Running Workout

I have changed my cardio workout for running to reflect mileage rather than time. I am hoping to encourage increasing my speed this way as running 20-30 minutes, regardless of the mileage, hasn't been helping me increase my speed. Plus, running too slow of intervals hardly is helpful to my overall goal of running an 8:30 mile. So, I am going to work on bringing down my mile speed and work on completing 2 miles in the shortest period of time I can as long as I have an adequate warm-up and cool-down. This would mean, I could get down with my cardio workout in 15-20 minutes with a problem. I will work on this 2 times per/week and then maybe work on a longer run on the weekend. I will still need to monitor the calves but I need to start pushing the speed if I hope to run 8:30 easily and consistently by December.

Thursday, July 9, 2009

Strength Tip # 9 Track Your Workouts

The only way I am able to keep motivated with weight training is by tracking my workouts through a training log. I use a small calendar (purchased at the dollar store) and the entries include my weight, my cardio workout with heart rate statistics, my strength training workout, and my food intake. This small notebook fits easily into my gym bag as well as my briefcase and it provides invaluable information for me. Without this data, it would be hard to make improvements or change routines that aren't working for me. I use volume to track my progress for strength as it allows for small changes to be reflected and will now be using mileage information as well as heart rate information for my cardio. You will be amazed when you look back on previous month's workouts and see the changes. No matter what you use, keep track and you will see better results and continued motivation.

Wednesday, July 8, 2009

New Workout for July

This month I am changing my strength workouts again. My Monday-Thursday training will be based on an old Holiday workout plan from Men's Fitness. It involves using one barbell for all the exercises; keeps the reps low at 6 reps per exercise; increases the total circuits to 4 or 5. I will modify this by using the first circuit as a warm-up with weight that will allow 12-15 reps; the follow 4 circuits will be with weights I can do 6 reps on the most difficult exercise for me--which will probably be the muscle clean. Again, the upper body exercises keep me from going too heave with the lower body exercises. Depending on how I feel, I may use heavier weights as the reps are so low. Here are the exercises:

Monday:
  • Bent Over Row
  • Muscle Clean
  • Front Squat to Push Press
  • Squat
  • Good Mornings
Thursday
  • Dead Lift
  • Romanian Dead Lift
  • Muscle Snatch
  • Reverse Lunge
  • Shoulder Press
On the other other two days (Tuesday/Friday), I will do a modified version of the body circuit shown in the featured video; alternating upper/lower body for the circuit

  • Y squats
  • Push Ups
  • Jumping Jacks (cardio)
  • Lunges
  • Reverse Pulls
  • Mountain Climber (cardio)
  • Step Ups
  • Chin Ups
  • Burpees (cardio)
I can go through these a few times, keeping the repetitions for upper at 6-8 and lower 12-15 and the cardios for 60 seconds.

After each session, I do a Yoga Breathing exercise with Om meditation followed by some stretching in poses specific for that training session, ending with a chosen meditation. This routine incorporates the stretching and posture I need and brings focus to my workouts.

Sunday, July 5, 2009

Working on "Flexibility"

Maybe not following a rigid program will lead to better gains.


Weekly Review July 5.mp3

Saturday, July 4, 2009

Freedom to be Fit

It's time to make your choice to be free from chronic illness (diabetes, high cholesterol, hypertension, etc.), obesity, poor sleep, and anything else that ails you. The Fourth of July symbolizes independence and freedom -- both are necessary to reach your fitness goals. Assert your independence; don't follow the culture of fast food and a sedentary lifestyle but embrace a perspective of do-it-yourself and increased activity. You know what it takes to get fit and are free to make the choice to do so. No one is going to do it for you--the founding father's knew that and took the challenge to create a better world and you can too. The resources available to you (both free and paid) are so enormous, that your success is almost guaranteed if you make a commitment and remain consistent. If you have questions or need help with determining your fitness direction, leave a comment. I can provide a free 30-minute phone consultation to help get your started.

Thursday, July 2, 2009

Strength Tip # 8 It's Not All or Nothing

Lots of people complain that they don't have the time, energy, or motivation to get fit. But black and white thinking doesn't apply to weight training. Any amount of time spent getting stronger is better than doing nothing. Many times I feel I should be able to lift more weight, do more repetitions, run faster, etc. but if that were to keep me from working out, look at all the benefits I would lose--lower weight, better sleep, increased fitness even if it wasn't "perfect". So if you can't walk your goal of 30 minutes per day, walk whatever amount of time you can, it still helps. If you can only do 1 chin-up not the 10 you would like--do the 1 pull-up anyway. Being human is being imperfect and as you pursue fitness, you will have relapses and less than stellar results -- sometimes -- and from those times you will learn what it takes to continue to make gains. Don't despair as the journey to your goal is what is important.