Tag Archives: toning

Express workout

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It’s a busy old world and time is of the essence. Here’s how to make every second count.

Spare minutes (let alone hours) are hard to come by in these helter skelter times. When they can be found, the majority of us want to put them to good use by doing such productive things as watching tv, chatting or simply staring at the ceiling relishing in our good fortune. But the fact is you can do all of the above and still have enough time to squeeze in an effective workout.

Don’t believe us? Then take it from the experts. Dean Piazza, personal trainer and head of www.getfit.com.au, says that if we choose the right moves and perform them in the correct way, we can achieve amazing things in short periods of time.

“Express workouts are a great way to increase your fitness level and drop a few kilograms along the way,” says Piazza. “Because they’re shorter you can push yourself harder. Sometimes that increase in intensity is the difference between excellent results or just maintaining your current fitness level and weight.”

Today many health clubs offer express classes for members who are pressed for time. There’s Spinning Express, Step Express and even Yoga Express. Express classes tend to be extremely popular, particularly with stressed out city workers. The reason?

They provide maximum results in minimum time.

“They’re time efficient so you won’t be running late for work or your next appointment,” says Piazza.

“It’s easier to stay focused and motivated for 30 minutes. It’s always the first half of a regular hour long workout that flies by, the second half can drag on.”

If classes aren’t your thing, you can adapt an express-style workout for the lounge room or the local park. As long as you keep up the pace you won’t shortchange your results.

This comes as good news to Melanie Symons, 28, from Channel Seven’s backyard makeover series Ground Force and Great Summer Ideas, a one-off special jam-packed with tips on how to enjoy summer. Shooting Ground Force takes a full two days a week, then there are the planning days and days spent sourcing materials. Symons also has to record voice-overs and attend press appearances and launches. Accordingly, there’s not much workout time left over.

“My schedule is chockablock,” she says. “It’s easy to think, `Oh, I can’t work out because I only have half an hour’.”

We explained that 30 minutes is plenty of time and Symons now plans to follow our Express plan from here on in.

And if Symons can find enough time to follow our super speedy fitness program, then so can you. Here’s how.

need for speed
To get the maximum amount out of this program, your best bet is to perform it at least three times a week. You should spend roughly three minutes on each move. Between moves you need to skip for three minutes. There are five moves so, all up, this workout will take about half an hour. If 30 minutes is too much for you, then cut the skipping sessions back to one minute only.

If you’re already pretty fit, you can increase weights or repetitions and give yourself that extra push. The ultra-fit can increase the skipping sessions. Finally, for those who aren’t coordinated enough for skipping, such as myself, try power walking, jogging or cycling. Whatever floats your boat.

bicep curls
Stand with feet slightly wider than shoulder-width apart, knees slightly bent. Hold a dumb-bell in your hand. Slowly curl your hand up towards your shoulder and then slowly lower towards your hip. Each move should be performed to a count of two. Use a weight that is heavy enough for you to perform two sets of 15, but not a single repetition more.

push-ups
Lie face down with hands slightly wider than shoulder-width apart. Raise your lower body onto your toes and then, using your upper body, push up. Slowly lower your upper body towards the floor, keeping your body in a straight line and repeat. Aim for as many as you can within a three minute period. Not strong enough? Try modified push-ups (from your knees rather than your toes) instead.

the bicycle
Lie on your back, bend and raise knees so they’re in line with hips. Keeping your left leg in position, extend your right leg. As you do so, bring your right elbow towards your left knee. Then, pull your right knee back in towards you and repeat on the other side. Keep elbows wide and hands at the sides of your head

squats
Stand with feet shoulder-width apart, knees slightly bent. Sit down as though into a seat, ensuring knees don’t shoot over toes. Lower as far as you can without allowing your upper body to lean more than 10cm forward, then push back to a standing position.

lunges
Stand with feet slightly wider than hip-width apart, hands on hips. Square shoulders and then step forward with your right leg. Let your left knee drop towards the floor until your shin is parallel to the ground. Push back to starting position and repeat. To increase intensity, hold dumb-bells in your hands or a weighted bar-bell across your shoulders.

no pain, major gain
Ground Force star Melanie Symons has been following the same workout for close to six years! This is very naughty because her body would have adjusted to it long ago, meaning her workout is no longer as effective as it should be. You need to shock your body by chopping and changing your workouts.

Most exercise physiologists agree you need to change your workout program at least every six weeks. Challenge yourself with new exercises or entirely new workouts such as salsa dancing, Yogalates or tai chi.

You never know – you might stumble across a new passion.

For every express workout you sweat through, you’ll need to do two longer workouts of about 45 to 60 minutes. But don’t panic – you won’t be working at the same intensity. If the express workout calls on you to work at a Rate of Perceived Exertion of about eight or nine out of 10, your longer workouts should be performed at an RPE of about six out of 10.

Cycling for Fitness

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Back when we were kids riding a bike was all about having fun or simply getting from A to B. But we grew up, as kids do, and we discovered cars were a more effective form of transport. Not surprisingly our trusty two-wheelers were left to rust away. But perhaps that was a mistake. Even adults need a little fun every now and again and cycling still involves plenty of it. If that’s not enough to tempt you back on to the saddle, then think about this. Biking will help you build the body of your dreams and in no time at all. “Biking is a full body workout,” says Michael Kamahl, owner of Woolys Wheels in Paddington, Sydney. “It burns lots of kilojoules, tones all of your muscles and there’s no impact so it’s easy on your joints. It’s great for your butt, thighs and calves and, if you include some hills, you’ll also get an upper body workout, and it’s fun.” Before you hit the road, there are a few things you’ll need. Number one – a bike. Today’s shiny machines come in a range of prices. However, you’d be hard-pressed to find a quality, brand new bike for under $500 and many cost more than $2000.

On Your Bike

If you’re new to the sport, your best bet is a bike in the lower price range. There’s no point going the whole hog at this stage. That said, don’t skimp on quality. Do that and you risk injuring yourself or having to replace the bike at a later stage, both of which will cost more in the long run. So, what’s the difference between a $500 bike and the $2000 version? According to Suzanne Schlosberg and Liz Neporent, authors of Fitness For Dummies (Wiley Books), generally the more expensive the bike, the stronger and lighter its frame. “A heavy bike can slow you down, but unless you plan to enter the Tour de France, don’t get hung up on a matter of grams,” they say. “As you climb the price ladder, you find materials such as aluminium, carbon fibre and titanium. The price of the bike also depends on the quality of the components.”

Before you buy your bike, have a chat to staff members at reputable cycle stores. Explain what you want to use your bike for (long distance rides, commuting to work) and they will be able to tell you which bike you’re best suited to. If you buy from them they will also ensure your bike is adjusted to fit you. This will make a massive difference in terms of enjoyment and comfort. “There are now more sizes than ever,” says Kamahl, “and you need to have the right size for you. A bike specialist will help you select the right size and also the right style. You might want a racing bike, but if you’re just riding for fitness, perhaps you’d be better suited to a bike that’s built for comfort.” Before you hit the road you’ll also need a helmet. If you plan to ride for lengthy periods of time, consider gloves to protect your hands and padded cycling shorts to protect your butt. A water bottle that can be clipped to your bike’s frame will come in handy, as will a spare tyre kit – just make sure you learn how to use it.

Once you’ve got all the necessary gear you’re ready to get out there. But to get the most from your workout there are still one or two things you need to think about. If you want maximum benefit from your cycle, pedal at an easy cadence (the number of revolutions you peddle). An easy cadence means you should be able to spin the pedals without too much trouble. If you use too much tension you’ll be forced to turn the pedals in slow motion. Do this and you risk knee damage (not to mention aching thighs) and you’re likely to tire prematurely and miss out on a good workout. “The more revolutions the better,” says Kamahl. “This will increase your aerobic fitness and it will ensure you don’t get big thighs. On today’s bikes, the gears are numbered. All you have to remember is that the lower the numbers, the easier it is.”

One of the greatest things about cycling is that even beginners can (and will) quickly build up to 25 kilometre rides. Do this a few times a week (three is optimal) and your fitness levels will soar. Not only that, but your fat levels will drop dramatically and long, lean muscles will begin to appear. Remember to begin with a distance you’re comfortable with. Not sure what level you’re at? Try the talk test. While cycling you should be able to talk at all times. If you can’t spit out a couple of words, you’re pushing yourself too hard. If you can belt out the latest Delta Goodrem hit you need to crank up the pace. Each week increase your distance by no more than 10 per cent. This will help you avoid injuries and also physical (and mental) burnout. Once your fitness increases you can add interval training to your workout program. This means pushing hard and then easing up to allow recovery. Try cycling hard for four minutes and then taking it easy for two. Repeat five times for a 30 minute workout. Do this at least once a week and you’ll see dramatic changes in fitness, strength and body shape.

basic program A long-distance ride (begin with 45 minutes) three times a week. Once your fitness has increased, add one 30 minute interval training session.

If you’d like all the benefit of cycling, but are not the outdoor type, consider spinning. This group class taught on stationary bikes is available at most major gyms, and involves pedalling a stationary bike while an instructor talks you through a workout. During the class you vary pace and intensity. Most classes run for 45 minutes to an hour. That may not sound like long, but be warned – they can be exhausting. Having said that, it is also great fun and it burns fat like nothing else. It also strengthens the butt, thigh and calf muscles and builds great abs.

basic program Try a class first. If you like it, build up to two or three classes a week.

Upper and Lower ABS

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by Dr M. C. Siff

Introductory Note
For newcomers, these P&Ps are Propositions, not facts or dogmatic proclamations. They are intended to stimulate interaction among users working in different fields, to re-examine traditional concepts, foster distance education, question our beliefs and suggest new lines of research or approaches to training. We look forward to responses from anyone who has views or relevant information on the topics.

Puzzle & Paradox 92
The debate about whether or not it is possible to separately exercise the upper and lower abdominal erector muscles may not have been definitively settled yet.

There is still considerable debate about whether or not it is possible to exercise separately the upper and lower portions of the recti abdominis muscles, especially since the recti constitute a single band of muscle between origin and insertion. Numerous books and fitness professionals refer to crunches and situps for the ‘upper abs’ (with the pivot being the distal rectus attachment on the pelvis), and pelvic curl or leg pushes into the air for the ‘lower abs’ (with the pivot being the proximal rectus attachment on the lowest ribs and spine).

EMG studies show that both the ‘upper’ and ‘lower’ abs show considerable electrical activity during both of these types of exercise, so that some authorities dismiss the idea of separate isolation exercise of the upper and lower abs.

Yet, a TV programme some years ago showed a belly dancer using her highly skilled abdominal musculature to roll a few quarters (US 25c pieces) up, down, diagonally and sideways across the belly. She concluded her unusual display by successfully folding a dollar bill placed on her belly. From this vaudeville display, it would certainly appear that it is possible to activate different parts of the abdominal musculature in skilled sequences. This might then suggest to the skeptic that it may be meaningful to talk about separate exercise of the upper and lower regions of the abs.

Of course, we must note that the effectiveness of most non-explosive exercises depends primarily on the amount of concentrated focus and voluntarily produced goal-directed muscle tension, so that one’s visualization of the exercise would appear to have a profound effect on the pattern of activation of any muscle. This also depends on the patterns of breathing and breath-cessation used during the exercise.

Some authorities state that, since the different regions of the abdominals are separately innervated, one should certainly be able to activate upper and lower regions of the abs separately.

However, in saying that the lower abs are separately innervated we have to be cautious in misapplying this information. All of the rectus abdominis and the obliques are innervated by branches of the thoracic nerves T6 or T7 – T12, as is transversus (by the ventral rami and L1). This would tend to imply that the lower abs and lower obliques(?!) should be activated by stimulation of T6/7 – T8/9 and the upper abs and upper obliques (if these exist!) by the remaining thoracic nerves. In addition, an examination of their nervous innervation would also suggest that there should be separate activation of upper and lower transversus.

This clearly confounds the entire issue of trunk action and situps for the supposedly different parts of the trunk muscles. We can only resolve the issue if we stop talking about upper and lower abs etc and analyze in terms of a graduated activation of all of the trunk muscles progressing from the extreme top to the extreme bottom (as defined by the appropriate nerves) – much in the way that a caterpillar moves.

This would appear to offer a far more accurate and logical biomechanical approach, since the current view of upper vs lower abs would imply that there should be a somewhat jerky discontinuity somewhere during a full crunch. The entire action of trunk flexion is smooth, well-controlled and continuous, so this observation supports my view that there is a smooth continuum of activation of the entire abdominal (and erector spinae) group.

If one wishes to simplify, then it would be crudely accurate to talk of upper, mid and lower abs, but this still tends to mask the fact that there is really a continuum of muscle activation involving all of the trunk muscles, each exhibiting a different level of involvement, depending on the type and pattern of movement.

This means that it is highly unlikely that you will be able to totally isolate the ‘lower abs’, since there is always accompanying involvement of many other stabilizing and mobilizing muscles.

This, of course, has not answered the other issue which we raised earlier. If there is differential innervation of the obliques and transversus, must we then conclude that we should recognize upper and lower portions of these muscles, too? We have to bear in mind, even though essentially the same nerves are involved in activating the abdominal musculature, that different

Does this not imply then that one single exercise should be able to exercise all of the trunk muscles? Another point – if one sits up, then both the absand the obliques have to become involved in flexion, as a consequence of basic biomechanics – but what about transversus which is more strongly activated by coughing and forceful expulsion of air from the lungs (or by initiation of walking)?

Give your views on the concept of upper vs lower exercise of the abdominal musculature, including the obliques. Quote any relevant references or personal findings to corroborate your reply.

Dr Mel C Siff
School of Mechanical Engineering
University of the Witwatersrand
WITS 2050 South Africa
msiff@hertz.mech.wits.ac.za

Five common weight loss mistakes

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Not changing your calorie plan as you lose weight. The fallacy of the “1200 calorie diet” plans and the like.

Most people fix their calorie intake to a given number and expect to lose weight at the same constant rate over a period of weeks. Hence, dieters look for 1000 calorie or 1800 calorie diet plans on the internet. The fixed calorie diet plans don’t work. If you burn 3000 calories a day at the start of a diet, after a week or two of losing some weight, you are no longer burning 3000 calories. Now you might be burning 2800 calories. If you fix your calorie intake in the face of a decreasing calorie expenditure, your weight loss will slow down more and more as you lose weight.

If you want to lose weight at a constant rate, you must repeatedly:

* decrease your calorie intake to accommodate the calorie expenditure drop
* increase your calorie output by exercising more
* do both

I would like to note that you must set realistic slow weight loss goals. If you go for fast weight loss you would not be able to sustain it for a long period unless you go extreme in the calorie reduction and exercise a lot. For people who have to lose more than 20 pounds (10kgs), the goal should be a loss of no more than 2 pounds or 1 kg per week. People who need to lose just a bit of weight should go for weight loss of 1 pound or half a kilogram per week.

Why does my calorie expenditure drop as I lose weight? The most important factors are:

* You weigh less. A smaller body burns less calories both at rest and while active
* You may involuntarily burn fewer calories. Dieters often lack energy and move less
* Calorie restriction suppresses the metabolic rate
* You have less body fat, which may further suppress your metabolic rate

These major factors contribute to an ever-decreasing energy expenditure as one loses weight. The more a dieter cuts calories, the bigger the calorie expenditure drop. The leaner the dieter, the greater the calorie expenditure drop.

Now you must understand that if you want to succeed in losing weight, you have to make changes in your nutrition plan. I recommend burning more calories, because being more active facilitates smaller calorie restriction and milder calorie expenditure drop.

It is very difficult to estimate the rate of the metabolic drop. Here is the general rule: the bigger you are, the smaller the rate of the metabolic drop. The more weight you lose, the more you have to cut calories or increase exercise. If you are overweight you might need to cut just 10 more calories for every lost pound, while if you are lean you might have to cut 60 calories for every pound lost. I picked these numbers just as an example.

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Lift Weights To Lose Fat

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Most people believe that if your goal is fat loss, you should start with aerobic workouts and lose the body fat first before adding weight training. That is a big mistake and here’s why: Obviously, weight training is the chief element in developing strength and muscle mass. What few people realize is that weight training can also increase fat loss dramatically, so by skipping the strength training in favor of aerobic-only training, you are not increasing your fat loss – you are slowing it down!”

Weight training is anaerobic and therefore burns primarily carbohydrates (sugar) during the workout. Cardiovascular exercises such as jogging, cycling, step classes, or stairclimbing are aerobic and therefore burn primarily fat during the workout. So it seems logical to focus on aerobic training for fat loss. What you’re missing if you skip the weight training is the benefits that accrue after the workouts.

Something interesting happens “beneath the surface” when you lift weights. Intense, progressive weight training increases your lean body mass – aerobic training does not. Excessive aerobics combined with low calorie dieting or aerobic training without weight lifting can even cause muscle loss. If you lose lean body mass, your metabolism slows down, and this makes it easier to gain fat and harder to lose it. If you increase your lean body mass, you increase your basal metabolic rate, and fat loss becomes easier. Best of all, you increase metabolism and fat burning even when you’re not working out…

Weight training provides an additional short term increase in metabolic rate after the workout, called “excess post exercise oxygen consuption” or EPOC for short. It’s a myth that “all exercise” keeps you burning calories for hours after the workout. Only high intensity exercise increases post workout energy expenditure substantially and weight training has the greatest effect of all. (High intensity cardio also has a high EPOC, but thats the subect of another article). This explains why bodybuilders, who train with weights religiously and have extremely high muscle to fat ratios, can stay lean year round without doing much aerobic work.

Losing body fat as quickly and efficiently as possible requires a three-pronged approach: (1) balanced nutrition from natural foods, (2) aerobic training, and (3) weight training. All three ingredients are essential. If you neglect any one of these components, it will compromise your results because you lose the “synergy” created from this combination.

In “The Seven Habits of Highly Effective People” Author Steven Covey wrote, “Synergy means that 1 + 1 may equal 8, 16, or even 1600. Synergy is everywhere in nature. If you plant two plants close together the roots commingle and improve the quality of the soil so that both plants will grow better than if they were separated. If you put two pieces of wood together they will hold much more than the total of the weight held by each separately. The whole is greater than the sum of its parts.”

When you include weights, cardio and balanced nutrition in your fat loss regimen, the effects of the three parts brought together are not linear, they are exponential. Each part complements the others and multiplies your results. You develop an efficient metabolism and a lean, muscular body that could not be achieved with one or even two of the components in isolation.

The best you can hope for from diet and aerobics alone is to become a “skinny fat person.” You may lose weight from diet and aerobics, but much of it will be muscle, your fat to muscle ratio will plummet and you will take on a “soft” appearance. It’s not uncommon for a woman 5 feet 4 inches tall to weigh 125 pounds and yet have 25-30% body fat. According to the Metropolitan Life height and weight tables, 125 pounds is ideal for a medium-framed 5’ 4″ female, but 25-30% body fat is extremely poor for anyone! Without the weight training, you will never optimize your muscle to fat ratio and you will always struggle to keep fat off permanently.

If you have extremely limited time, and your main priority is to lose fat, then you can keep your weight training brief – maybe 30 minutes 3 days per week – and spend the rest of your time concentrating on cardio. But never neglect the weights completely – always do both, and if possible, devote an equal amount of attention to each.

Last, but not least, don’t forget that weight training, not cardiovascular training, is “shapes” and sculpts your muscles. Simply put, lifting weights makes you look better! If you want a lean, hard, fat-free body, then get out of the aerobics studio, get off that bike or treadmill, and pick up some barbells and dumbbells! Lifting weights isn’t just for “muscle-heads” anymore.

By Tom Venuto, GHF’s Fat Loss Expert

Cardiovascular Exercise Principles and Guidelines: Part One

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For maximum effectiveness and safety, cardiovascular exercise has specific instructions on the frequency, duration, and intensity. These are the three important components of cardiovascular exercise that you really need to understand and implement in your program. In addition, your cardiovascular program should include a warm-up, a cool-down, and stretching of the primary muscles used in the exercise. This article is part one of a two part series discussing the very important principles and guidelines of a safe and effective cardiovascular exercise program. Part one will explain the proper methods of warming-up, stretching, and cooling-down and discuss the frequency and duration of a sound cardiovascular routine. Part two will discuss how to monitor exercise intensity and heart zone training.

Warming Up and Stretching
One very common mistake is stretching before muscles are warmed-up. It is important to stretch after your muscles are warm (after blood has circulated through them). Never stretch a cold muscle. First warm up. A warm-up should be done for at least 5-10 minutes at a low intensity. Usually, the warm-up is done by doing the same activity as the cardiovascular workout but at an intensity of 50-60% of maximum heart rate (max HR). After you’ve warmed-up for 5-10 minutes at a relatively low intensity, your muscles should be warm. To prevent injury and to improve your performance, you should stretch the primary muscles used in the warm up before proceeding to the cardiovascular exercise.

Cooling Down

The cool down is similar to the warm-up in that it should last 5-10 minutes and be done at a low intensity (50-60% of max HR). After you have completed your cardiovascular exercise and cooled-down properly, it is now important that you stretch the primary muscles being used. Warming-up, stretching, and cooling-down are very important to every exercise session. They not only help your performance levels and produce better results, they also drastically decrease your risk of injury.

Frequency of Exercise
The first component of cardiovascular exercise is frequency of the exercise, which refers to the number of exercise sessions per week. To improve both cardiovascular fitness and to decrease body fat or maintain body fat at optimum levels, you should exercise (cardiovascularly) at least three days a week. The American College of Sports Medicine recommends three to five days a week for most cardiovascular programs. Those of you who are very out of shape and/or who are overweight and doing weight-bearing cardiovascular exercise such as an aerobics class or jogging, might want to have at least 36 to 48 hours of rest between workouts to prevent an injury and to promote adequate bone and joint stress recovery.

Duration of Exercise
The second component of cardiovascular exercise is the duration, which refers to the time you’ve spent exercising. The cardiovascular session, not including the warm-up and cool-down, should vary from 20-60 minutes to gain significant cardiorespiratory and fat burning-benefits. Each time you do your cardiovascular exercise, try to do at least 20 minutes or more. Of course, the longer you go, the more calories and fat you’ll “burn” and the better you’ll condition your cardiovascular system. All beginners, especially those who are out of shape, should take a very conservative approach and train at relatively low intensities (50-70% max HR) for 10-25 minutes. As you get in better shape, you can gradually increase the duration of time you exercise.

It is important that you gradually increase the duration before you increase the intensity. That is, when beginning a walking program for example, be more concerned with increasing the number of minutes of the exercise session before you increase the intensity, by increasing your speed or by walking hilly terrain.

Please check back for Part Two, where I’ll discuss how to monitor your training intensity and how to use heart zone training to achieve the specific results you desire. Until then, remember that cardiovascular exercise should be done a minimum of three times a week and a minimum of 20 minutes per session. Once your muscles are warm (after warm up) and after the cardiovascular exercise, you should stretch those muscles used in the exercise. For example, after bicycling, stretch your quadriceps, hamstrings, calves, hips, and low back. After doing the rowing machine, stretch your legs, back, biceps, and shoulders. Good luck and enjoy all the wonderful benefits of cardiovascular exercise.

The Functional Training Craze

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By Jesse Cannone CPRS, CFT, SPN

In the past few years I’ve seen a huge
transition in the fitness industry. More and more people are using functional
training, and some argue it’s the only way to train. The purpose of this
article is to give people an understanding of what functional training is, and
what it does and does not do.First, lets look at what functional actually means.

Functional 1. capable of operating or functioning, 2. capable of serving the
purpose for which it was intended (Webster’s Encyclopedia 2nd Edition, 1996)

Based on that definition, you can draw many
conclusions as to what is functional. Depending upon who you ask, you will most
likely get a diverse variety of responses as to what is functional. All human
movement is a combination of various functions. Human movement cannot take place
without muscular function. According to the functional training “experts”,
functional training use s b ands, balls, free-weights, and plyometric exercises
in an attempt to condition the body in an un-stable environment. Many of the
experts feel that performing exercises that mimic activities or specific skills
is the most effective way to train, regardless of ones goal.

What is the safest, most efficient and effective way to optimize human
performance?

Factors Affecting Human Performance

In order to maximize human performance, you must have a good understanding of
what affects performance. The factors that play the greatest role in performance
are: Power (Strength and Speed), Agility (Flexibility/Mobility/Stability),
Cardiovascular and Respiratory Conditioning, Sport Skill (Neuromuscular
Coordination and Efficiency), and Genetic Potential.

Let’s take a look at each factor and determine which training methods are
going to deliver optimal results. By optimal results, I mean the greatest amount
of improvement, with the least amount of risk, and in the shortest amount of
time.

Power

Power = Force x Distance

Time

Power can be increased three ways.

1. Increase Force (Strength)

What is the most effective method of increasing strength and/or muscle tissue?
In my opinion, High Intensity Strength Training is the most productive, safe,
and time efficient approach available. I am not stating that one set of each
exercise is the best choice. My definition of High Intensity Training is:
training to momentary muscular failure, with brief and infrequent workouts in
which all variables are prescribed based on the individuals: goals, age, current
fitness level, fiber types, personal preference, and past experience.

The purpose of strength training is to increase strength and lean body mass, NOT
for training a specific skill or movement—that’s called practice! People
strength train for many reasons and there are many methods that work. For years,
many trainers and coaches have had their clients and athletes perform Olympic
lift s b ecause they feel it will transfer over into the performance of their
skill. Numerous studies have shown that the neurological transfer of skills is
not optimal unless the skill is practiced EXACTLY as it is performed in
competition. Therefore, performing power clean s b ecause you play football is
NOT optimal. Performing power-cleans will only get you better at performing
power-cleans! Focus on increasing strength and lean body mass, and practice your
skill exactly as it is performed during competition.

2. Increase Speed

Increasing the speed at which a skill is performed is another great way to
improve power. Speed is primarily predetermined by the individual’s genetic
make up. However, that does not mean that you cannot improve speed by practicing
the skill EXACTLY as it is performed in competition. A great deal of focus
should be placed on perfecting the technique. By practicing the skill in this
manner, you will improve neuromuscular efficiency, which will result in faster
and more accurate performance.

3. Increase Distance (flexibility/range of motion)

Increasing flexibility is another way to improve power. By increasing
flexibility, you increase the distance that force is applied which results in an
increase in power.

The safest and most effective method to increase flexibility i s b y performing
full range of motion exercises and incorporating a sound stretching routine.

Agility

Improving ones agility is another way of optimizing performance. Agility drills
should be SPECIFIC to the activity or event. For example, having someone do
Plyometric jumps off of boxes is NOT specific to someone who plays basketball!
Yes, a basketball player jumps, but not off of boxes. Having the athlete
practice jumping from the floor would be much more specific to their sport.
Always ask yourself, “What is the goal?” “Is what I’m doing going to
give me the outcome I desire?” “Is it optimal?”

Cardiovascular and Respiratory Conditioning

Increasing cardio/respiratory output and endurance is another factor that has a
major impact on performance. This topic is one of such importance that it is
beyond the scope of this article. In general, if you increase the individual’s
cardiovascular and respiratory output and endurance, there will be a
corresponding increase in performance. Cardiovascular training should also be
specifically geared towards improving the individuals conditioning in the
metabolic pathway in which they compete or perform. For example, someone who
plays tennis should primarily train at a slow to moderate pace and incorporate
bursts of high intensity effort. Interval training would be a good choice for
this individual. Keep the training specific to the individual.

Sport Skill

This is an area in which there is a lot of confusion among many athletes,
coaches, and trainers. Skill acquisition and strength levels are two completely
different things. Therefore, they should be trained separately, and with
different methods. In order to optimize the performance of a specific skill or
movement, it needs to be practiced EXACTLY as it is performed in competition. It
ha s b een shown that each activity or movement has it’s own neuromuscular
pathway, and that just because a movement is similar does NOT mean there will be
a positive transfer or carryover of skill. In order to maximize performance the
individual should attempt to perfect their movement or skill with endless hours
of practice. The goal of practice should be to improve the technique, accuracy,
and increase the speed at which the skill can be performed. This topic was
addressed earlier in the section titled “Increase Force.”

Genetic Potential

This is the factor that I have found to have the greatest impact on human
performance. Genetic potential is something many people overlook. Regardless of
what methods of training I use, I will never be a world-class marathoner. I can
train twice a week or I can train 5 hours a day, it still won’t change the
fact that my body wasn’t designed to excel at endurance activities. I hear of
too many coaches and trainers having people follow dangerous training programs
in an attempt to drastically improve their performance. This is not to say that
you cannot improve performance. When training yourself or a competitive athlete,
always set realistic goals. As stated earlier, the best thing to do is utilize
the most effective methods available and work hard!

Difference s between Functional Training and Machine Based Training

Most, if not all of the so-called functional exercises, fail to supply constant
and variable resistance. Most quality machines supply constant tension and
variable resistance based on the strength curve of the particular muscle, and
track proper joint function.

For example, compare dumbbell bicep curls on a Swis s b all to a bicep curl on a
quality machine (such as Hammer Strength.) While performing the dumbbell curl,
there is no tension on the biceps in the bottom or top positions. The resistance
is greatest when the dumbbell is perpendicular to the floor. The amount of
stimulus is also decreased due to the fact that the individual must balance
his/her self on the ball. While using a machine, there is constant tension on
the biceps and the amount of tension varies during the exercise based on the
strength curve of the biceps muscle. Which is going to make the individual
stronger? Which is going to stimulate more muscle fibers in the biceps?

In my opinion, machine based training is by far superior if the goal is to
increase strength, and/or muscle tissue. Keep in mind that more muscle equates
to a faster, stronger, and better athlete, providing they practice their
specific skill or movement.

This is not to say that functional exercises serve no purpose. There are
benefits to functional exercise; just not as many as some people are lead to
believe. Exercise selection and the training methods used should be based on the
individual’s goals. Instances where functional training may be effective would
be in individuals who need to improve balance, stability, and neuromuscular
coordination.

Below is a chart that shows the differences between Functional Training and Machine Based Training.


Machine-Based Training Functional Training
Provides constant and variable
resistance
Movement tracks proper joint function
Effectively overloads musculature (if
used properly)
Safer to perform
Many machines available to work every
muscle in the body		 Very effective at improving
balance, stability, and coordination
Does NOT effectively overload target
musculature
Does NOT provide optimal transfer of
skill performance
Very difficult to measure and monitor
progress
Higher chance of injury


Conclusion

Functional training obviously has some benefit, and can be a great addition to a
well-designed strength program. However, I personally feel it should never take
the place of a structured strength training routine. I recommend using a
combination approach, which utilizes machines, free-weights, bodyweight, balls,
bands, and anything that is going to deliver the desired results. Always
remember that training for strength and/or increases in muscle tissue and
training for skill are two completely different things. When designing or
assessing a training program the following questions should be asked. What is
the goal? Is it time efficient? Is it safe? Is it delivering the desired
results? Is it optimal?

References

1. Schmidt, R. A : Motor Learning and Performance – From Principles to
Practice. Human Kinetics Books; Champaign , IL 1991

2. Bryzcki, Matt : A Practical Approach to Strength Training, Masters Press;
Indianapolis , IN 1995

3. Magil, R : Motor Learning – Concepts and Application, 4th Edition, C. Brown
Publishing, Madison , Wisconsin 1993

4. Chek, Paul : What is Functional Exercise? (Article), C.H.E.K Institute

5. Calais-Germaine, Blandine : Anatomy of Movement, Easterland Press, Seattle ,
WA 1993

6. Tortora, Gerard, J : Principles of Human Anatomy, 5th Edition, Harper Collins
Publishers, New York , NY 1989

7. Stein, Alan : Improving Athletic Power (Article), Hard Training Newsletter

8. Manny, Ken : Skill Development : An Open and Closed Case (Article)
www.naturalstrength.com

9. Kielbaso, Jim : Plyos – My Story (Article) www.cyberpump.com

Exercise: The key to weight loss

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As we grow older it seems that we are in a constant battle with our waistline, The older we get the harder it is to lose weight.

Many of us have tried various fad diets which may take the weight off in the short run but undoubtedly it comes right back. In fact. over 95% of dieters will put the weight back on plus an extra five pounds.

Diets Just don’t work. The key to permanent weight loss is through exercise and proper nutrition through behavior modification.
When we diet were losing fat and also muscle. This decrease in muscle mass will cause our metabolism to slow down. so we are unable to burn as many calories. As we age this naturally begins to occur. After our mid 20s our metabolic rate decrease& by approximately five percent per decade. One explanation for this is that our muscle mass decreases and our body fat increases due to inactivity. We get caught up in our work and spend our leisure time in front of the TV instead of taking care of our bodies. Being overweight in one of the major causes of hypertension, high blood pressure, certain types of cancer and an overall lackluster feeling.

As many dieters know, the weight is going to come back faster and faster the more you diet. Whether you’re eating pre-packaged foods, diet shakes. or grapefruits and water, you’re not going to be able to stay with it forever without going crazy. When you see that chocolate cake you won’t be able to just have one piece you’re likely to cat the whole thing. It’s a vicious cycle.

There to good news. Something can break this cycle–exercise. in order to lose weight we must create a caloric deficit, that is. we must expend more calories that we are consuming. This is done through exercise and proper nutrition, not fad diets. Through exercise we are able to burn calories and add muscle. For every pound of muscle we obtain, an extra 350 calories per week is burned in order to sustain this. We’ll be using up extra calories even while we sleep.

Aerobic exercises, such as walking and jogging. are excellent ways to bum calories. Always begin with a warm-up period of 3-5 minutes. gradually reaching your target heart rate. (Me is 60 to So percent of your maximal heart, which is estimated at 220-age. For example. if you are 60 yrs. old your target heart would be 96 beats per minute through 128 beats per minute.) Always start at the low end of your target heart rate. Exercising in this range for 15 through 20 minutes will allow for fat reduction to occur. A cool down of 3 to 5 minutes is recommended as this allow* for your heart rate to gradually return to normal.

Remember, consult your physician about any exercise program you are considering.

In order to shape and tone our bodies we need to do body shaping exercises. This will add muscle and firmness to our physiques. Many women tend to deposit fat around their thighs and buttocks, while males tend to put fat around their stomachs.

Here are a few exercises that can help tighten these areas.

Outer thigh lift: Lying on your right side with your hips and ankles in line with your shoulders, slowly lift your left leg as high as possible, hold, then return to the starting position. Do 10 repetitions and switch sides.

Inner thigh lift: Lying on your left side with your hips and ankles in line with your shoulder. right knee is bent to 90* angle. Slowly lift your left leg as high as possible. hold, then return to the starting position. Do 10 repetitions and switch sides.

Abdominal crunches: Lying on your back with knees bent and hand behind your head, slowly curl your shoulders up. pause, slowly lower to the starting position. Do 10 repetitions.

You will notice that you will be much more conscience of the foods you’re eating when you exercise. Since you’ll be taking care of your body you won’t want to fill it up with junk foods.

It is best to eat three well balanced meals and two nutritious snacks in between. This will help eliminate the binge eating that often happens when meals are skipped. Try to drink plenty of water and eat high fiber foods since this will give you a full feeling without adding extra calories.

The key to any exercise program is to get proper instruction. A competent personal trainer will make all the difference.

Jeff Rutstein is president of Custom Fitness, a one-on-one personal training company. Jeff has a degree from UMass / Amherst and is a certified personal and weight training instructor. Visit his website at http://www.customfitness.com and/or e-mail him at jeff@customfitness.com

Setting and Achieving Milestone Fitness Goals Promotes Healthy Living

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Too many people sign up for exercise programs only to quit after a
few sessions. The most popular excuses include, “I don’t have time,” “I’m
too tired,” and “It’s not working for me.”

“Rather than just saying you’ll go to the gym a few days a week and then
breaking that promise, we encourage people to set specific goals for themselves
and build a defined exercise and diet program to achieve them,” says Kendall
Harrell, personal training manager for Life Time Fitness, a national health,
fitness and nutrition company.

Harrell says setting a specific goal allows the individual to focus on
training and drives motivation to exercise. “It’s a lot easier to make it to
the finish line if you have the goal in sight,” adds Harrell.

For this reason, Life Time Fitness produces a series of athletic events,
which serve as milestone challenges for members and non-members alike, who are
seeking to set and achieve their fitness goals. At any point in time, thousands
of amateur athletes from across the country and around the world are in training
for these events.

Perhaps the most significant upcoming event is the 2004 Life Time Fitness
Triathlon. scheduled to take place Saturday, July 17, 2004, in Minneapolis, Minn.
The world-class event will feature same day network television coverage, the
sport’s largest prize purse, and an exciting field of the best professional
triathletes from around the world. What’s more, some 2,300 amateur athletes
participate in the event, competing against each other on the same course as the
professionals.

Why? Harrell says it’s all about establishing a destination event that
supports your health and fitness goals. “Deciding to compete in an event like
the triathlon really challenges you to get in shape. The first step is to
register. Once you commit to the event, you know the date and, importantly, the
amount of time you have to train until your competition. This can be a key
motivator in terms of establishing and sticking to your defined fitness regimen,”
says Harrell.

Life Time Fitness Triathlon Training Courses, tailored for beginners and
advanced triathletes alike, are offered in the months and weeks leading up to
the race. The weekly courses educate people on training schedules, strength and
pace training, and the use of training equipment. Athletes also receive
instruction in swim, bike, run and transition skills, and benefit from the
opportunity to consult with a triathlon coach.

But, if a triathlon seems a bit too daunting, plenty of other similar goals
are well within your reach. For example, consider running in your first five or
ten kilometer race. Life Time Fitness offers 5k Reindeer Run events in several
markets nationwide. The company also sponsors the Life Time Fitness Desert Dash,
an annual adventure race in Nevada, for those seeking even more thrilling
fitness challenges.

What’s important is less about the specific event, but rather, taking
advantage of an event to help you maintain your health, fitness and nutrition
program. So, take the initiative to find an athletic event that sounds fun and
challenging. Then, set your fitness goals and come up with a plan for achieving
them. It’s never too late to pursue a healthy way of life!

For more information about Life Time Fitness health, fitness and nutrition
programs and services, or Life Time Fitness athletic events, log onto
www.lifetimefitness.com or call (866) 321-7575.

Courtesy of ARA Content

Tennis fitness

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Fancy a game of tennis? If you’re after a body of steel then your answer should be yes.

Tennis is a brilliant game and for a number of surprising reasons. For starters, it’s enormous fun. Secondly you can do it with friends and enjoy a bit of catch-up all at the same time and thirdly, it can help you build a rock-hard body, toned legs and firm arms.

That’s right, tennis may appear civilised, but in reality it’s anything but. As anyone who has played the game will tell you, tennis is a sweat-inducing, muscle burning, full-body workout. You only need to look at the incredible physiques of Venus Williams or Mark Philippoussis to see that.

“Tennis is a great workout,” says Mike Hetherington, a professional tennis teacher at Cooper Park Tennis Centre, Double Bay, in Sydney.

“It pretty much works your whole body. Tennis players have good legs and bottoms and their shoulders are great, too.”

If that hasn’t convinced you, then think about this. Your average game of tennis burns up roughly 500 kilojoules in 15 minutes. That equates to 1000kj in 30 minutes, 150kj in 45 minutes and close to a whopping 2000kj in just 60 minutes. Accordingly, just a couple of casual games a week and you’ll soon see the difference. Not only that, but your aerobic capacity will go through the roof, your hand-eye coordination will improve, as will your balance. So, who’s for a game?

playing by the rules
Traditionally tennis is played with two or four people. The idea is that you hit the ball over the net and between one another for as long as possible. If the game is played by the rules (and that’s entirely up to you) the ball should land within the white lines. If you’re playing doubles you only need worry about the white line behind you. If you’re playing singles, however, the ball cannot go past the white line behind you or into the sections on either side of the tennis court.

It sounds simple enough but when you’re just starting out (and actually even when you’re pretty good), it can be tricky to get the ball to go exactly where you’d like it to. The good news about that is that if the ball lands on the line it’s considered to be in. Excellent.

The main aim of tennis is to get more points and therefore win, but there’s much more to it than that. Like having a blast, for example.

“Tennis makes you fit which is great,” says Hetherington, who has competed throughout Australia and the US. “It’s a social game as well and it’s great for anyone from five to 85. And it involves plenty of adrenaline. It’s a great challenge to hit the ball and keep it going and when you do it’s extremely satisfying.”

doing it right
If you like the sound of all that then you might want to have a lesson. Sure, you can hop on the court and just bash the ball about, but it will be more satisfying if you pick up a few basics, and an instructor can show you how.

If you have a lesson one of the first things you’ll learn is how to hold a tennis racquet properly.

“You can pick a racquet up and have a go, but you won’t do it right,” says Hetherington. “You have to learn the swing pattern.”

The swing pattern includes the back swing, the follow through and the contact point. “With good instruction you can pick it up pretty quickly,” says Hetherington.

“You learn a bit each lesson and you pick up even more the next time round.”

And don’t worry about coordination. “We see plenty of people who aren’t the best when it comes to hand eye coordination, but we can definitely teach them how to play and well. It just takes a little bit longer,” says Hetherington.

you will need
Before you hit the court you’ll need to look the part. That means a tennis skirt or dress for women and shorts and shirt for men. Clothing should allow plenty of give and fabrics that keep sweat away from the body are perfect. Tennis gets hot.

Of course, you’ll need racquet. Beginners should make sure they look for racquets that are lightweight and oversized.

“The larger the frame, the easier it is to hit the ball,” he explains. “And the lighter the racquet, the easier it is to swing so you have more control.”

A good-quality racquet will cost between $80 to $150, but get advice before you purchase. “Don’t just grab one off the shelves,” says Wolford. “You need the one that’s right for you.”

You’ll also need specifically designed tennis shoes. These will have a non-marking sole and will provide cushioning and, in particular, ankle support.

And finally, don’t forget tennis balls. They’re about $10 for three.

stretch me
Before you hit the court, warm up for five or 10 minutes (a quick walk or a gentle jog will do the trick) and then perform some basic stretches. Tennis players frequently damage their wrists and forearms so ensure you work on this area. Also, stretch your shoulders and mid-back, your thighs both rear (hamstrings) and front (quadriceps) and your calves. Hold each stretch for 10 to 30 seconds and push yourself to the level of discomfort only. If you experience pain stop immediately and check in with a GP or physiotherapist to ensure you’re not injured.

learning the lingo
If you’re going to play tennis, or pretend you do, there’s a few important terms you need to know. Learn these and you’ll be a smash hit on any court.

• serve This is the overhead shot that starts every point. For it to be a success, the ball must land in the other player’s service box.
• ace The term used when a serve is successful – meaning the other player has not been able to return it.
• deuce This is when the score is tied at 40-40.
• game This is where the points are tallied. It goes like this – 15, 30, 40 then game. Games make sets and sets make a match.
• love A scoring term used when the score is zero. You can shake your head and act disappointed when you hear this.
• rally When the ball is hit back and forth over the net. When this happens it’s time to get up on your feet and cheer. Well, at the end of the rally anyway.
• baseline This is the line at the end of the court. Simple really.
• alley The area that runs between the singles and doubles sidelines.
• break point This is when the player receiving the serve has a chance to win the game on the point. Very exciting stuff!
• volley When a player hits the ball before it bounces it’s called a volley.