A Better Way To Train

A Better Way To Train

Interval Training.

What used to be an old secret for some Olympian runners, is now becoming very popular for all athletes and general fitness population. Interval training has proven to improve fitness quickly, improves vascular health, decreases CAD risk factors, and reverses risk factors of metabolic syndrome.

You may like this training style because of the intense effect it has on your metabolism and caloric expenditure. It does this by disrupting the body's homeostasis (normal balance), thus making it more effective than continuous cardio exercise. Another great benefit is that this creates a higher post-workout metabolic rate, burning many more calories in the following 24 hours than continuous cardio.

So, you are thinking, what is a good way to develop an interval workout. Check these tips out.

When developing an interval program, there are 4 variables available to manipulate: time/distance, intensity, time of each recovery period, and number of reps.

Developing for Aerobic: use work periods of 3-5 min and recovery periods equal or less than work periods.

Developing for Anaerobic Capacity: use work periods of 30 sec - 2 min and recovery periods 2-4 x's as long as work period.

Developing for Anaerobic Power: use work periods of 5-15 sec and recovery periods of 3-5 min.

Ok, butt up and get moving and try these---- IT WILL WORK!!!
Please tell me your results after trying this for 2-3 weeks. Thanks

The Trainers Picks on Core Fitness Equipment

Do you ever find yourself wondering what to use in your core workout? I am going to give you my advice on some of the best equipment to use for your core/circuit workout... in the gym or at home.

Let's start with the stability ball. Available in a variety of sizes and firmnesses. This is a very versatile item.
I won't go into all of the exercises that can be performed with the stability ball, but we will look at a few to put into your workout library.
-ab crunch
-elevated push-up
-oblique crunches
-supine foot-to-hand ball pass

Next item on the list are resistance bands. These are available by the piece or in a set. I recommend a set if you choose to add these to your in-hom arsenal. They are quite affordable and can be used for several exercises. Again, I could create a lengthy list, but to keep you from sleeping I will name a few.
-bicep curls
-chest press
-trunk twists
-oblique crunches

Let's talk balance and raw core strength. The BOSU ball trainer. So many ways to utilize this. It can strengthen your legs, core, arms, back. Use this to create a balance challenge to your favorite exercise and get STRONGER much FASTER!
-jumps
-narrow squats
-push-ups (ball side down)
-leg lifts

Get stronger and add some fun to your workout with kettlebells. Somewhat of a revolution in the American fitness, kettlebells are rising in popularity. Kettlebells offer more uses than dumbbells. Whole circuits can be developed with these chunks of iron... not going to do that today, but maybe in the near future (so keep checking back with me). Compound movements are some favorites with kettlebells. Try these.
-squat and press
-lunge and curl
-haybailers
-chest flyes ( try them on your stability ball or BOSU)
-power cleans

Medicine balls. They are basic and simple, but can be very effective. Also, if you have a workout partner can create some entertaining elements of fun, which if you read my last post, is important. Med balls can be passed or rolled between partners. These are key necessities in all the functional and core fitness programs I develop. Try these excercise next time you hit the gym, or buy one and try these at home.
-haybailers
-bend-and-lift (deadlift) with arms straight out.
-chest pass
-crunch and pass (partner required)
-reverse crunch with ball clasped behind knee.

Get your heart rate up and burn the fat with steps. Several types and brands are available. Just assess what you will be doing with them and search them out on Amazon or Ebay. Use steps to do basic aerobic step programs. Easy and affordable way get your cardio workout at home. As you advance you can do jumps and if you have a partner, toss your med ball between jumps.

Weighted bars are great tools for in-home and functional fitness workouts. One common brand is Body Bar.
These are padded steel bars that can be used with curls, tricep presses, adding weight to body weight squats. Use them to practice golf or batting swings. Try these exercises as well.
-front lateral raises
-trunk twists
-good-mornings ( deadlift motion with bar across back of shoulders)
-chest press
-bent over row

Tighten your abs with the Core Roller. Proven method for expiring your abs. Be sure to put this in your mix of ab and core exercises. Start with small reach and progress to full extension. These are quite affordable on Amazon.

Now you have no excuses for why you can not get a good core and basic fitness workout. You now know what to use and what to do with it. And you know which items you should invest in to add to your home workout kit. Remember to put some of these in the trunk when you go on vacation this summer.

Think positive. Work hard. Be strong.

Is Fitness Fun?

WELCOME to my blog. I hope you like what you see. If not, TELL ME! I want to help you think differently about fitness. It's not a 4-letter word! If it doesn't seem fun, it's up to you to change it, because it definitely can be!

So, it's a rainy day. You can't go outside and work in the garden or mow the yard. Go to the gym? Oh, it just is the same old thing - weights, bars, crunches, and the ol' treadmill. Don't think that way, because it doesn't have to be so. Now, don't get me wrong, old school works and is fun to many. For those who struggle with the boredom of the typical, let's trick things up!

As a personal trainer, I encounter those who hate the same thing over and over and want to be entertained by the exercises they do and have fun. Absolutely nothing wrong with that. That is my selling point for training. Sure, weightloss, strengthening, toning, post-rehab are all reasons to exercise with a trainer, but still needs to be fun.

Fun is effective. Remember this. Typically people will not do except for two basic reasons - responsibility/guilt and enjoyment.

Ok, we all know which we prefer, so let's explore how. Time to use memory. Think back to summer time in childhood. How were we entertained? Bicycle, baseball, football, tennis, kickball, swimming, basketball.
Take some of the thoughts of games and put those into your work out.
Medicine ball toss.
Create competition between friends.
Don't be afraid to try something new.
Create mini circuits and time yourself ( I will be posting some of these soon).

The best way to find a fun way to exercise that is best for you - Talk to your trainer.

One site you can find tons of info about exercise that is scholarly: acefitness.org

Brian Cook
ACE Certified Personal Trainer