Personal Trainers do make a Difference!

www.sciencedaily.com/releases/2009/10/091012095535.htm

New research out of Sweden demonstrates that working with a personal trainer (or personal strength coach) can help produce results. The research group that worked with a trainer to supervise their workouts saw a 50% improvement over the fitness tests when compared to the group that exercised on their own.

Faigenbaum, Hoffman, et al conducted a study that found that women who exercised under the supervision of a trainer made greater strength gains than the group who exercised on their own (Journal of Strength and Conditioning Research, vol. 22 no 1. January 2008).

Research studies like these demonstrate that working with a personal trainer can provide tangible benefits. The most important thing is to find a trainer that you feel comfortable with and establish the expectations for what you are working to achieve. Feel free to ask the trainer for references as well as their personal education background and training in the field--don't think that just because a trainer has a good body that he or she knows how to help you meet your goals.

If you do want the benefits of working with a trainer who can help you plan your program and hold you accountable for your workouts, be sure to do your due diligence and find a trainer that can best meet your needs.

A couple of things to think about:
you should do most of the talking during the initial session, the trainer should only be asking you questions about what you want to achieve, your exercise experience and your medical history

Ask the trainer what type of clients they work with most often, if they work with endurance athletes and your goal is to improve lean muscle mass or gain strength then they might not be the best fit.

it will take a good trainer about 3-4 sessions to get comfortable with you and how you move, don't worry if the first couple of sessions don't seem that challenging, once the trainer feels comfortable with your movement skills and abilities, the intensity of your trainer sessions will noticebly increase.

Hiring a trainer might seem like an unnecessary expense, but if your fitness goals are important to you, working with the right trainer can help you meet or surpass those goals so the price is worth it.

winter exercise strategy

Fall is here, the weather is turning and there is a crisp bite in the early morning air. As the seasons change, so should your workouts.

As the weather changes and the afternoon fades into evening earlier and earilier it will mean you can spend more or less time outdoors doing your favorite activity. Have you made plans for how your workouts or activity will adjust as we lose light and the temperature drops?

Do you have any plans for winter activities like skiing or snowboarding? Well now is the time to start the training to prepare for those activities. If you want to go on a few trips beginning with the Christmas holiday season, don't wait until early Dec to start training for the slopes, start now. It takes about 6-10 weeks for training adaptations to take place. If you have a holiday ski trip, your ski/snowboard specific training should start the first week of october.

Here is a sample workout for someone who wants to take a 3-4 day ski trip over the winter break. Even if you're not planning a ski/board trip, this will be a great exercise progam for the fall. This is intended for people who are already active and have a good fitness base, if you have not exercised then consult your physician before beginning this or any exercise program!
all exercises are from the American Council on Exercise exercise library:
www.acefitness.org/exerciselibrary

Training should occur every week, but the intensity should increase every 2 weeks, so the workout for week 2 is the same as week 1, week 4-the same as week 3.

this should be a standard warm-up for Oct and November
5min walking on a treadmill @ moderate-fast pace
Glute bridge 15 reps/2 sets
planks (elbows/toes) hold as long as possible-2 sets
side planks (lie on side, elbows/toes) hold as long as possible 2 sets

Oct
week 1
resistance: each exercise 2 sets of 10 reps (fatigue by the last rep, if you can do more than 10--ADD WEIGHT) rest 90 sec between sets
weights 2x/week
hip hinges
front squats
pull-ups/modified pull-ups (to fatigue)
stability ball push-up (to fatigue w/good form)
medicine ball woodchops
forward lunge w/arm drivers
shoulder press
biceps curls
triceps extensions

cardio/energy system 2x
1 spinning class
30-45 min fast-paced walk on treadmill or stepmill

week 3
weights 2x/week
warm-up (see above)
jump squats 2 sets / 6 reps
lateral hops (jumping right to left foot) 2 sets / 6 reps
3 sets of 10 reps (fatigue by last rep, if you can do more than 10--ADD WEIGHT), rest 60 sec between sets
hip hinges
front squats
pull-up/modified pull ups (to fatigue)
stability ball push-up
medicine ball woodchops (use heavier ball)
forward lunge w/arm drivers
shoulder press
biceps
triceps

cardio/energy system-3x
1 spinning class
30-45 min fast paced walk on treadmill--inclince of 6% or greater (or step mill)
intervals--2min of running/2min of walking, total--40min

Nov
increase intensity of warm-up, do this warm-up for the month:
glute bridge
plank
side plank
medicine ball woodchops
stability ball pikes
stability ball crunches
3 sets of 12 reps of each; complete whole circuit, then rest 1min

plyometrics--rest 60-90 sec after each exercise
jump squats 3 sets/8 reps
lunge jumps 2 sets/6 reps
lateral hops 2 sets/8 reps
single leg hops in place 2 sets /6 reps

week 1
weights--3 sets of 8 reps (fatigue by last rep, if can do more than 8--ADD WEIGHT), rest 2min after each set

front squat
step-ups w/dumbbells
bent-over rows
stability ball chest press
dumbbell shoulder press
side lunges
biceps
triceps

cardio/energy system-
spinning 2x/week
intervals 2x -- 4min running / 2 min walking

week 3
weights 3x/week
same warm-up
same plyometrics
same exercises as week 1, do them in a circuit format--1 right after the other, then rest 2-3min
3 circuits

cardio/energy system
2 spinning classes

Dec
warm-up circuit: 3 sets of 10-12 reps (planks--hold to fatigue)
glute bridges
plank
side plank
stability ball push-ups to pike (combine exercises)
stability ball roll-out
stability ball russian twist
stability ball crunches
medicine ball woodchops

plyometrics--rest 60-90 sec after each exercise
long jump to immediate jump squat 3 sets / 6 reps
lateral jumps 3 sets / 8 reps
lunge jumps 3 sets / 8 reps
single leg lateral hops (hopping side/side on same foot) 3 sets / 6 reps

week 1
weights 3x/week--circuit format, do all exercises for 8-10 reps, then rest 2min; 3 circuits
front squats
step-ups w/dumbbells
bent-over rows
stability ball dumbbell pullovers
stability ball chest presses
side lunges
shoulder presses
triceps extensions

cardio/energy system (2x):
intervals: 5min hard run / 2 min walk -- total of 40 min
stepmill or treadmill on 10%+ incline -- fast pace for 40 min

week3
same as week 1; EXCEPT 2 days of weights w/ 4 circuits each training day

cardio/energy system (3x):
intervals: 3min hard run / 30 sec walk -- total of 40 min
stepmill or treadmill on 10% + incline fast pace for 30 min
stepmill or treadmill on 5-10% incline fast walk for 45-50 min

week 4 -- OFF, enjoy the ski vacation. Rest for at least 2-3 days prior to the vacation so the muscles are ready to work on the slopes

If you've followed this workout and are going on a Christmas time ski/board vacation -- ENJOY!

Exercise can help your love life!

http://www.self.com/health/2009/09/recharge-your-romance

Exercise can have a positive impact on your libido! A healthy body leads to a healthy sex life, so if you couldn't find any other reason to begin an exercise program--that is probably the best one.

Another benefit for older males--intense exercise such as heavy weight training or high intensity power training can help elevate testosterone levels which boosts the sex drive and "male performance." so skip the viagra or cialis prescription, instead ask a personal trainer how you can (safely) begin a high-intensity training program.

High intensity training is not only a great way to boost metabolism and burn calories but it has a dramatic effect on the anabolic, muscle building hormones which consequently have a positive impact on the sex drive.

Use a Fitness Professional--that's what we're here for!

Great article in today's NY times about asking for help in a health club.
http://www.nytimes.com/2009/09/03/health/nutrition/03fitness.html?_r=1&ref=health
(featuring my friend and colleague Geralyn Coopersmith)

If you're a member of a health club and have any questions about a piece of equipment, feel free to ask. It might be tough for a trainer who is curently working with a client to take the time to demonstrate the right way, but at least they can identify someone who can provide the assistance.

In order to learn a workout that you can do on your own a great idea is to take some of the free group exercise classes that are offered on the club group ex schedule. Look for classes like: body conditioning, sets and reps, strength training, etc and you will learn a wide variety of exercises using relatively little equipment. A good instructor will provide cues and offer assistance to people having a difficult time getting the moves. Then take your favorite exercises and apply them to the gym floor for your own workouts.

Classes are a great way to get to know other club members and find people who might have similiar goals as you. Additionally you will get to know the instructor, who if she or he is a true professional, will be more than happy to answer a few questions or provide some assistance towards your personal goals.

It can be intimidating to approach health club employees, many seem busy or intimidating; but if you have a question and you see one just standing there, go up and ask! We are here to help you reach your goals, but often we don't want to interupt a member's workout and would appreciate the opportunity to provide some advice or assistance.

Walk your way to a better body?

In the past few years a plethora of shoe companies have come forward to suggest that their shoes will provide magical muscle conditioning results because since they work to optimize the biomechanics of the leg muscles.

Some of these shoes even claim that the wearer will no longer need to pay for a health club membership...that's simply not the case.

What is true is that the feet experience a tremendous amount of force when they hit the ground--gravity is accelerating the weight of your body--through the feet--into the ground and the reaction force caused by the solid ground can be up to 6x your bodyweight (when running, walking is more like 1.5x bodyweight) on your poor feet.

the feet have 28 bones and numerous muscles and joints with each having their own sensory receptors. these sensory information is critical for relaying necessary info to the brain about which muscles to use and how much force each needs to produce to stabilize the body as it moves over the ground.

the wrong type of footwear can severely limit or restrict this neural feedback and put your knees, hips and/or low-back at risk of injury. so there is some science to support the claims made by the marketing materials of various shoe companies.

solid shoes like heels or over-cushioned running shoes provide too much support and do not allow the normal actions of the transverse tarsal and sub-talar joints (of the foot)--which are critical for creating the proper biomechanics all the way up the muscles of the leg into the core.

when looking at a 'fitness shoe' you want to find one that allows your foot to move as much as possible--the foot is supposed to be mobile when it hits the ground but will convert to a stable lever as the bodyweight passes over it during the mid-stance phase of gait. if the foot is not able to convert to a solid lever for toe-off then it puts a lot of strain on the fascia on the bottom of the foot and if this fascia works too hard it gets 'pissed off' and inflammed and voila--there's your plantar fascia.

my advice would be to find a shoe that allows your foot to move through its normal motion, but pay attention to costs and spend only what you feel comfortable (meaning do not buy into marketing hype) if you try the shoe on and feel that it meets your needs and the price falls within your budget, then get it.

here's a recent interview I did with cnn.com on the subject:
http://www.cnn.com/2009/HEALTH/08/12/shoes.fitness/index.html?iref=newssearch#cnnSTCText

more on training for definition

this came in from a friend after my post yesterday:
I saw your post this morning about how to tone without adding muscle mass which made me reflect on my triathlon training over the last two seaons.

Last summer I was training primarily on olympic length triathlons (800 m swim, 24 mile bike, 10k run). The distance can take between 2-3 hours. My training included alot more what I would describe as quality or intense repeats. For example, 20 minute bike repeats at hr rate of 170-175 (my max is 195), and included more track repeats (800's-1,200's).

This year I focused on half ironman distance (5-6 hour race) which did include some quality, but mixed in with A LOT more distance (heart rate at 155-165; max). An example would be many more days of 12-15 mile runs at 7:45-8 minute mile pace (I have really slowed in my old age). Or, biking 90 minutes (including 30-40 minutes of hill repeats, followed by a 10 mile run at 7:30 pace).

The result is that I have a really great aerobic base, and can train literally all day long. However, it appears as if I am less cut and in poorer shape than last year. I know from my times that I am in better shape, but from appearance it seems otherwise. Why is this? I this simply age, or does intensity impact muscle tone?

this is my response:

Intensity impacts muscle tone. muscle tone comes from type II muscle fibers--they are larger and respond better to the intense training of repeats and intervals like you describe. type I fibers have higher mitochondrial content and use more oxygen therefore they are the ones trained during less intense, long-distance aerobic training, if training for tone, the downside is that type I fibers are smaller and not as quick to hypertrophy (get bigger) than the type IIs (actually they don't have the ability to hypertrophy like the type IIs)so the question for the training goal is: muscular definition or aerobic efficiency? if it is the former, then focus on doing the shorter distance tris--this will allow for more time efficient training as well; if you have the time and the masochistic tendencies, then stay with the 1/2 iron and longer distances.

increasing the intensity of training with high intense activities like plyometrics, sprint intervals, or power lifting with equipment like kettlebells and medicine balls will activate the type II muscle fibers responsible for definition. standard endurance training--like jogging for long periods of time or using light weights for numerous reps will train muscles how to use oxygen efficiently but type I fibers (oxygen using fibers) generally do not provide the muscle definition/tone that many people train for

so if you're looking to change your workouts to add more lean muscle, then increase the intensity and identify how you can either run for high-intensity intervals, or lift explosively (and safely) to stimulate type II fiber development

If you have a question, feel free to ask and if I don't know the answer, I'll just make it up

Want more definition but not larger muscles? read on...

“The perfecting of a movement is achieved by improving the ability of the muscles to generate force during the transition from eccentric to concentric work.”
Mel Siff, Supertraining

Mel Siff was a mathmetician who reviewed the Soviet model for sports training and wrote about the science behind the methodology; his book "Supertraining" is a MUST read for anyone who is serious in interested in learning about fitness, but it's heavy reading, so be ready!

this post is about how to add definition without size, so first it is important to describe (briefly) how muscles work:
there are 2 phases of muscle action: the lengthening (eccentric) phase and the shortening (concentric) phase. the lengthening phase allows the muscle to store elastic energy (potential mechanical energy) which is then released during the shortening phase. this is known as the stretch-shorten cycle (SSC); the faster a muscle can go through the SSC, the more power/energy can be created for muscle action. the concentric/shortening action is how the muscle actually releases mechanical energy for dynamic movement.

muscle pulls can occur when a muscle experiences a rapid lengthening phase and is not able to efficiently convert potential elastic energy to kinetic mechanical energy. most exercises place an emphasis on the concentric phase of action (think "squeeze your butt" or "flex your biceps"); but in order for a muscle to efficiently create mechanical energy the training needs to focus on the rapid lengthening phase of muscle action--this is the purpose behind plyometrics.

plyometric training includes actions such as hops (take off and land on the same foot); jumps (take off and land on both feet); bounding (take off on right-land of left) for the lower body and throws using such implements as medicine balls or sandbags or lifts such as the clean or jerk for the upper body or olympic lifts such and the clean-and-jerk or snatch for the entire body.

the focus of a plyometric exercise is to rapidly load the muscle with potential energy during the lengthening phase in order to create explosive muscle action during the concentric/shortening phase. If you want to boost your definition without adding size or are active and want to increase your strength/power levels for your favorite activity then consider adding some plyometric training to your program

Start with a few exercises like skips or squat jumps in place; do no more than 6-8 reps at a time and allow for at least 45 sec rest between sets; start with a light volume of 3-4 exercises, for 2-3 sets; and progress to a high volume of 6-8 exercises for 3-5 sets. the cool thing is that plyometric training DOES NOT make your muscles larger, but trains them to contract much more efficiently, so if you are looking for muscular definition without adding size, this is the way to go.

muscle "tone" comes from a state of semi-contraction of the muscle. the muscle is activated by the nervous system; the more neural activity in a muscle, the greater the muscle tone and consequently the muscle will get more defined without adding size. Weight training adds muscle size by increasing the size of the muscle fiber or the amount of intracellular fluid in the muscle (the post-lifting "pump") but plyometrics works by increasing the number of motor units in a muscle and the amount of nervous system energy going to the muscle. a motor unit is like a spark plug for the muscle, so the more motor units activated with plyometric training the greater the muscular definition.

3 books which will provide some great exercises for plyo training:
"Jumping into plyometrics" by Don Chu; or
"High Performance Sports Conditioning" edited by Bill Foran; or
"Sports Power" by David Sandler

Exercise is critical for weight loss

there has been plenty of discussion about a recent cover story published by Time Magazine which declared that exercise could lead to weight gain instead of weight loss. from my point of view this sounded like the author's own self-reflection and review of his personal exercise habits instead of any legitmate reporting based on sound science.

the fact is that food is energy, the body stores excess food intake as potential energy in the form of fat (triglycerides) in the adipose tissue (which are like sponges that expand to accomodate more fat cells) until a time when it can be used. during exercise stored energy is converted to atp (the chemical which fuels muscle contraction) and used for the activity.

people that are overweight simply have an issue of an excess supply of energy, and in order to lose weight they need to adjust their habits--exercise and nutritional intake--so that energy intake is less than energy expenditure. many people have used exercise successfully in order to lose weight and maintain the weight loss, the national weight control registry: http://www.nwcr.ws/ provides plenty of examples of people who have lost weight (>50lbs is required to be on the registry) and been able to keep it off.

it is true that exercise can increase hunger, but that is part of the refueling process. at the end of one exercise session it is critical to refuel in the first 40min after exercise with a meal comprising of complex carbs, proteins (on a 4:1 ratio of carbs:pro) and health fat (mono and poly unsaturated fats). the descriptions the time author gave of his post-training meals sound like they are simple carbs (primarily sugars) which get stored as fat if not immediately converted to fuel.

Exercise is the most effective means of energy expenditure for utilizing the excess energy stored as fat in the human body. the most effective method of exercise is....(drum roll) the one that you enjoy the most and that you have fun doing on a regular basis. Starting a walking progam is the simplest, most cost effective form of exercise. Once walking everyday for a minimum of 40min (20 in the morning and 20 in the evening) for a period of 10-12 weeks, then it will become time to progress to a more challenging form of exercise.

So the bottom line? pay no attention to the time article, KEEP EXERCISING! and when you're done with your exercise session, have a healthy meal that minimizes simple carbs (sugars) and has complex carbs (fiber/starches), fats and proteins. Research released a few years ago suggests that chocolate milk is an extremely effective post-exercise recovery drink (a recovery meal or drink will keep you from getting hungry later), so if nothing else, have a carton of chocolate milk after the training session

here is the official response to the time article from the American Council on Exercise:
http://www.acefitness.org/article.aspx?CMP=EMC-ProNews_0809&itemid=2804

have a great weekend, get out and move!

Want results? Change your training stimulus

As the summer wanes away and the stifling heat gives way to brisk fall air it is time to change your workout program.

Exercise is physical stress on the body; when properly applied the body adapts to the stress by becoming stronger and/or fitter. In order to ensure that a workout program continues to be effective it is important to change the training stress on a regular basis. this is the theory of periodization as described by Canadian professor Tudor Bompa which is actually based on the work of endocrinologist Hans Selye who described how the body adapts to and accomodates a stress such as exercise.

my recomendation is to change your workout program as the season changes; this is an effective way to organize training so that you are adjusting your training input on a regular basis. think about it this way--you use your body differently at the different times of year. During spring and fall when the weather is warm but not hot (in many parts of the country) it can be more pleasant to be outside while during the heat of the summer and the chill of the winter it can be more comfortable to exercise indoors in climate-controlled health clubs or studios.

If you plan a year-round workout program (the macro-cycle in the parlance of periodization) then plan on spending more time training outdoors--running, cycling, walking or doing fitness courses in parks during the more pleasant times of year and adjust the training program to use indoor facilities when the temperature spikes in the summer or drops in the winter.

This type of seasonal periodization is just a suggestion; the important thing is that you are changing your training stimulus on a regular basis. If you do the same training program for too long your body will adapt to the stress and the training stimulus will lose its effect. so no matter how you organize your training, be sure to change the level of intensity (for example the speed or distance of a run, or the amount of resistance used) and/or the type of exercise (resistance training with free weights or bodyweight, cycling, running) on a regular basis. but since the body will adapt to a training stimulus in about 10-16 weeks than changing a training program on the seasons seems to be an effective way of structuring a long-term exercise program.

Exercise During Pregnancy is Beneficial

for years women were told to "take it easy" during their pregnancy, but recent research demonstrates that exercise during pregnancy is beneficial to both the mother and the developing fetus--even if the mother had not been previously following an exercise program.

if you're active and become pregnant--STAY ACTIVE! but listen to your body. there is no need to follow the rule of keeping your HR below 130-140 bpm; however you will be fatigued and tired during the first trimester (your blood hemoglobin needs to increase in order to supply oxygen to both you and your fetus) so pay attention and if you're starting to fatigue--TAKE IT EASY!

Once your body catches up with the oxygen demands by producing more hemoglobin and oxygen carrying blood cells then your energy levels and endurance levels will greatly increase during the 2nd trimester--so have fun with the activity but monitor your body temp. the fetus will have trouble regulating temperature so try not to exercise indoors on an extremely hot day unless the gym has a great a/c system.

the rule of thumb of exercising while pregnant is to stay active 5-7 days/week and listen to your body....

recent research here:

http://www.sciencedaily.com/releases/2009/08/090803122728.htm

Basic muscle function

The three main systems that drive human performance are the central nervous system, the muscular system and the skeletal system. While these are all independent systems within your body, they must operate interdependently in order to program successful movement patterns.

The central nervous system (CNS) works to feel what is happening in your operational environment so that it can select the appropriate muscles to create movement, this is proprioception. The CNS will sense what is happening around your body so that it can program the appropriate muscles to create a reaction. An example is being able to feel the difference between running on hard asphalt and running on loose dirt. Your body needs to work a lot harder on the dirt because your CNS can detect the fact that it is unstable, so more muscles will be recruited to help your body maintain stability. The less stability you have in your training environment, the more muscles will be needed to create and maintain stability for your body.

The muscular system is comprised of striated skeletal muscle. Muscles do one of three things: shorten, lengthen, and tear. For the purposes of educating you on how to develop a successful exercise program so that you experience results, we will focus on the first two in hopes of avoiding the third. All of the information written about exercise comes down to the fact that muscles will not shorten or lengthen unless the are told to by the CNS. In order for movement to occur, while on set of muscles shorten, the opposing set will lengthen in order to allow movement to happen. Muscles, and the tendons which attach them to the bones they move, are very elastic and are designed to stretch, much like a household rubber band (keep this in mind because this analogy will be used later on to describe how certain muscle actions work).

When a muscle contracts, or shortens, that is a concentric muscle action. When a muscle concentrically contracts, it produces a force to overcome a resistance while at the same time working to accelerate that resistance. So a concentric muscle contraction can be thought of as an overcoming muscle action, or an accelerating muscle action. Think of a bicep curl; as the biceps brachii shortens (goes through a concentric muscle action) it produces a force that overcomes the weight in your hand while at the same time accelerating that weight from a position of rest to movement through the ROM of the elbow joint. These three terms: concentric, overcoming, accelerating, will be used repeatedly to describe the same action: muscle shortening

When a muscle lengthens, it is performing an eccentric muscle action. When a muscle goes through an eccentric phase, it is yielding to the force of the resistance while at the same time working to decelerate the resistance. An eccentric muscle can also be a yielding muscle action. Think of the down-phase of a chest press; as the weight is lowered towards your chest (being accelerated by gravity) your pectoralis muscles work to decelerate the weight so that it doesn’t crash through your sternum. The muscles are working, but they are yielding to the force of the weight being accelerated by gravity. The three terms: eccentric, yielding, decelerating, will therefore be used repeatedly to describe the same action: muscle lengthening.

There is one more type of muscle action: isometric. Many people think of an isometric muscle action as one where the muscle does not change length. A better way to think about an isometric muscle action, as described by the late Mel Siff, is one where the muscle contracts, but the joint the muscle works does not go through a ROM. In order to experience this, take your hands, push them together in front of your chest, you can feel your chest and tricep muscles shorten, but the shoulder and elbow joints are not able to successfully go through a ROM. When isometric muscle actions occur, they primarily work to stabilize one joint, so that another joint can go through a ROM. The terms: stabilization or isometric, will be used to describe a concentric muscle action where a muscle shortens, but the joint that muscle is attached to does not move.

The skeletal system is nothing more than the support or structural system for the human body. This support system if comprised of bones that make up the frame. The intersection where two bones meet is a joint. Some joints are designed to move, for example the hip-which is a ball-and-socket joint; while other joints-the sutures of the skull, are not. Ligaments connect bone to bone, and are pliable, yet, unlike muscles and tendons, are not designed to lengthen.

Losing weight is NEAT

NEAT = Non-Exercise Activity Thermogensis; this is the technical term for the movements required throughout the activities of normal daily life. An exercise session is time scheduled specifically for the purpose of exercise, but there are plenty of opportunities to move throughout the day that don't require a specific amount of time dedicated to exercise.

Research indicates that people who move throughout the day can burn an additional 300 calories or so when compared to people who remain sedentary throughout the day. 300 calories over 5 days of the work week = 1500 calories, that's almost the amount of energy in 1/2 pound of fat (1lb fat = 3500 calories). So getting up through out the day while at work, can pay off.

If you find that your time is limited but you want to increase your amount of exercise here are some strategies for adding more activity in your day:

• Parking as far away as possible from your location--it's easier to find a space, and plus you're closer to the exit of the shopping mall, so you can get out quicker
• Getting up throughout the day to stretch your legs and take a little walk around the office--once every hour or so, get up to move around your area
• When using the restroom--go to a location far from your area, not the one right next door
• Walk down the hall to speak with a colleague instead of sending an e-mail or using the phone; face-to-face interaction--the original form of IM; it clears up confusion and is additional opportunity to get up and move
• Save about 10-15min of your lunch hour for a little walk around the building or block
• If meeting with one or two colleagues, suggest a walking meeting--get out of the office, walk a little bit, burn some calories plus the additional blood/oxygen flow might stimulate a more effective thought process
• Take a "fresh air" break, if some of your colleagues can leave for 10min to take a cigarette break, why not get up and go for a little walk to get a fresh air break--the movement will stimulate blood and oxygen flow and might open up the creative thinking process

So if you find that you get really busy during the day, you can still find opportunities to get up, get moving and burn some additional calories. So take a look at your work area and schedule and try to find out where you can sneak in some extra activities.

heart rate monitors

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.

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.

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

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

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

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!

different types of training

one thing that I'm asked on a regular basis is "what is the best exercise for..."

There is no one "best exercise;" it all depends on what outcome you'd like to achieve. Muscles do one of two things: shorten or lengthen. when a muscle shortens it generates a force to overcome whatever resistance is placed against--most often the mass of the body segment against gravity. when a muscle lengthens it is yielding to an opposing force but works to provide negative acceleration or deceleration of that opposing force.

if you're looking to develop a lean, defined look then the idea is to train all of the muscles in an integrated manner in order to develop intermuscular coordination which leads to more efficient and effective movement patterns. This means doing away with machines that isolate a specific body part such as the pec deck (for chest) or leg curl (for hamstrings) and instead use exercises like squats, lunges, wood-chops, or anything that is ground-based (requiring to stand upright on the ground). the simple fact is that the more muscles involved with anyone particular exercise, the more energy is expended (more calories burned) so it becomes an extremely effective way to exercise and maximize the energy output per training session.

more to follow....

Core Training for Runners

The following article provides some basic info on how to implement a core training program to enhance stability and strength for running.

http://www.rockymountainsports.com/training/core-training-for-runners.html

Performance Training

Sport coaches work on athletic strategy and talent and organizing the efforts of numerous individual athletes into one common purpose for the betterment of the team; sport coaches focus on qualitative work and their skill is measured in the collective success of the team's efforts. Strength coaches work on the technical aspects of sport, that is they help the individual athletes prepare by training them to achieve the highest level of fitness and performance possible on an individual level. A strength coach measures their work in quantitative values--did they help the athlete get stronger, faster, more explosive, bigger or smaller. Both the sport coach and strength coach need to work together to plan for the training the former for the collective efforts of the team, the latter for the individual efforts from each athlete.

This brings us to the Everyday Athlete model; strength coaches break down the movement patterns of a sport, or a specific position of a sport and help the athlete to prepare to be as efficient and effective as possible for the specific demands of their sport or individual. The same can be done for you to help you develop the most effective exercise program for your needs.

Think about the movements and actions that you perform on a daily basis-would you like to have more energy, strength, stamina or flexibility to perform these movements and actions with ease and with a reduced risk of injury? If so, then the Everyday Athlete training model is for you. To train like an athlete, pay attention to the movements you perform on a daily basis: do you lift? push? reach? pull? walk? run? carry? Any one of these movements can be broken down into an exercise which you can use to enhance your strength and function for that particular action or activity.

More will be revealed...

Starting a blog

In 2001 or 2002 it occurred to me that my style of training and conditioning was based on the performance training model, but I was working with normal adults, not competitive athletes. However athleticism has been described as having grace, coordination, skill and strength--something that we all require in the activities of our daily lives.

This blog will focus on training tips and techniques for people who strive to improve their lives through fitness, exercise and healthy choices....