http://www3.signonsandiego.com/stories/2009/jul/21/lz1c21heart183344-feel-beat/?health&zIndex=135281
using a heart rate monitor can make a big difference during your training session, it will let you know if you're really working or just going through the motions.
Tuesday, July 21, 2009
Monday, July 20, 2009
Hydrate, Hydrate, Hydrate
It's summer time, the heat is spiking which means fluid intake should be spiking as well. If you are active--running, cycling, lifting, hiking, working around the house, walking to work, etc then you want to be sure to maintain fluid levels--which means water, water, and water. Muscles and blood are approx 70% water, so if dehydration sets in, then it could severly impact, limit performance.
What and how much to drink:
sports drinks such as gatorade, or powerade, should only be used during activities longer than 60min or so, anything shorter and water will be sufficient. Drink 8-16oz at least 60-90min before training, 4oz every 15min during activity and 16-20oz post-training. The post-training hydration is incredibly important, the preparation for the next training session starts with the recovery from the current training session. You can speed your recovery immensely by taking the time to properly re-hydrate after a training session, especially in the heat. Nutrition is critical as well, more on that later
weighs to monitor hydration:
If you're planning on a long run or ride during the summer heat, then weigh your body before the training session and then weigh immediately after; drink approx 20oz of water for every pound of weight lost during the training session. another method is to monitor the color of urine, when properly hydrated urine should be relatively clear. if dehydration starts setting in then the urine will turn yellow to dark yellow and have a distinct odor--if this happens, limit the activity and start hydrating.
to save money on sports drinks: add a little bit of sea salt and a pinch of natural sugar (the packets from starbucks work great) to the water--the sodium and glucose help the muscles uptake the hydration a little more effectively. Most sports drinks are about 8% concentration of glucose--this is what helps the muscles use the water more effectively, but sometimes thats too many calories, so save the $$ and the kcal and make your own sports drink!
Sorry about not posting for a while, but I was pre-occupied with the logistics of moving to a new house--which is actually a foreclose so it needed some TLC.
What and how much to drink:
sports drinks such as gatorade, or powerade, should only be used during activities longer than 60min or so, anything shorter and water will be sufficient. Drink 8-16oz at least 60-90min before training, 4oz every 15min during activity and 16-20oz post-training. The post-training hydration is incredibly important, the preparation for the next training session starts with the recovery from the current training session. You can speed your recovery immensely by taking the time to properly re-hydrate after a training session, especially in the heat. Nutrition is critical as well, more on that later
weighs to monitor hydration:
If you're planning on a long run or ride during the summer heat, then weigh your body before the training session and then weigh immediately after; drink approx 20oz of water for every pound of weight lost during the training session. another method is to monitor the color of urine, when properly hydrated urine should be relatively clear. if dehydration starts setting in then the urine will turn yellow to dark yellow and have a distinct odor--if this happens, limit the activity and start hydrating.
to save money on sports drinks: add a little bit of sea salt and a pinch of natural sugar (the packets from starbucks work great) to the water--the sodium and glucose help the muscles uptake the hydration a little more effectively. Most sports drinks are about 8% concentration of glucose--this is what helps the muscles use the water more effectively, but sometimes thats too many calories, so save the $$ and the kcal and make your own sports drink!
Sorry about not posting for a while, but I was pre-occupied with the logistics of moving to a new house--which is actually a foreclose so it needed some TLC.
Friday, July 3, 2009
jumpstart your muscular development
looking to kick-start some serious muscle growth? then try german high-volume training
It develops muscular hypertrophy--increasing muscle fiber cross-width (thickness) with high volume training, specifically 10 sets of 10 reps. do agonst/antagonist movements; for example bench press followed by bent-over rows, or squats followed by straight leg deadlifts, rest 2 min or so between supersets; do an upper-body push-pull 2x/week and a lower-body push-pull 2x/week. the beauty is that b/c of the high volume you'll only need to do 2 exercises per workout....
read the article by Aussie Strength Coach Dan Baker (the strength coach of the Brisbane Broncos rugby league team) www.danbakerstrength.com/wp-content/uploads/2009/05/german-volume-training-nscas-performance-training-journal1.pdf
then do the exercises. to really ensure muscular development remember to have some pro/carb (with essentia amino acids) before AND after the workout--this promotes muscle protein synthesis
It develops muscular hypertrophy--increasing muscle fiber cross-width (thickness) with high volume training, specifically 10 sets of 10 reps. do agonst/antagonist movements; for example bench press followed by bent-over rows, or squats followed by straight leg deadlifts, rest 2 min or so between supersets; do an upper-body push-pull 2x/week and a lower-body push-pull 2x/week. the beauty is that b/c of the high volume you'll only need to do 2 exercises per workout....
read the article by Aussie Strength Coach Dan Baker (the strength coach of the Brisbane Broncos rugby league team) www.danbakerstrength.com/wp-content/uploads/2009/05/german-volume-training-nscas-performance-training-journal1.pdf
then do the exercises. to really ensure muscular development remember to have some pro/carb (with essentia amino acids) before AND after the workout--this promotes muscle protein synthesis
Thursday, July 2, 2009
fitness tools
One of the great new workout tools on the market in the TRX Suspension system by Fitness Anywhere. All it takes is the TRX and a solid attachment point and you can do a number of different exercises--all with your own body weight
www.fitnessanywhere.com
here is a workout I designed for the ACE website:
http://www.acefitness.org/workouts/1/trx-suspension-training-workout/
have fun
www.fitnessanywhere.com
here is a workout I designed for the ACE website:
http://www.acefitness.org/workouts/1/trx-suspension-training-workout/
have fun
Wednesday, July 1, 2009
CNN Interview
Here's an interview I did with cnn.com it provides a pretty good synopsis of my training philosophy
www.cnn.com/2009/HEALTH/06/26/irpt.6pack.abs.dinant/index.html?eref=time_health
www.cnn.com/2009/HEALTH/06/26/irpt.6pack.abs.dinant/index.html?eref=time_health
22 years and you come up with this?
Wow. What a finding. Adults are not that active. http://www.sciencedaily.com/releases/2009/05/090512121301.htm
However with the hectic pace of today's society it is hardly suprising that people can't find the time to exercise. Keep in mind that one does not need to spend hours in a gym to reap the benefits from regular physical activity. If you want to start an exercise program this first step is to do this simple exercise: right foot/left foot and repeat. GO FOR A WALK!
walking is the best way to start a program. To quote an ancient proverb: "the journey of a thousand miles begins with the first step." If you're interested in starting an exercise program the most effective thing to do is to make regular physical activity a habit. Make the time to go for a 20min walk in the morning and another on in the evening. Once that has happened for 2 weeks, add in a 20min walk sometime during the day. Then build up to 20-morning/20-lunch/30-evening and go for a long 1-1.5 hour walk/hike on the weekend.
Once you're up to walking on a regular basis it will be time to increase the intensity and start walk/jog intervals. This doesn't mean you need to run a marathon or be a sprinter, it just means walk for 5min, jog for 2-3 or until uncomfortable. Repeat.
If you need motivation, enter a 5k walk or race for charity. The American Heart Assoc always does its fundraising in Sept with walks. You can track your walking progress on their website:
http://www.americanheart.org/presenter.jhtml?identifier=3053031
for more free fitness information on the benefits of regular exercise, review the federal guidelines for promoting physical activity: http://www.health.gov/paguidelines/adultguide/default.aspx
It has a lot of great info on starting a regular exericse routine.
Have a great and healthy day!
However with the hectic pace of today's society it is hardly suprising that people can't find the time to exercise. Keep in mind that one does not need to spend hours in a gym to reap the benefits from regular physical activity. If you want to start an exercise program this first step is to do this simple exercise: right foot/left foot and repeat. GO FOR A WALK!
walking is the best way to start a program. To quote an ancient proverb: "the journey of a thousand miles begins with the first step." If you're interested in starting an exercise program the most effective thing to do is to make regular physical activity a habit. Make the time to go for a 20min walk in the morning and another on in the evening. Once that has happened for 2 weeks, add in a 20min walk sometime during the day. Then build up to 20-morning/20-lunch/30-evening and go for a long 1-1.5 hour walk/hike on the weekend.
Once you're up to walking on a regular basis it will be time to increase the intensity and start walk/jog intervals. This doesn't mean you need to run a marathon or be a sprinter, it just means walk for 5min, jog for 2-3 or until uncomfortable. Repeat.
If you need motivation, enter a 5k walk or race for charity. The American Heart Assoc always does its fundraising in Sept with walks. You can track your walking progress on their website:
http://www.americanheart.org/presenter.jhtml?identifier=3053031
for more free fitness information on the benefits of regular exercise, review the federal guidelines for promoting physical activity: http://www.health.gov/paguidelines/adultguide/default.aspx
It has a lot of great info on starting a regular exericse routine.
Have a great and healthy day!
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