Friday, October 29, 2010

Circuit Program Leg Boost Circuit


Tyler Wallace, NASM-CPT, PES, CES

Give your legs a quick workout you can do virtually anywhere. Exercising at different speeds and planes of motion (front, sideways, and turning) is a great way to give your legs the integrated functional workout that they need.
Do this circuit 2 - 3 times per week and perform all exercises in succession, taking 90 seconds to rest before the next set.
Circuit Program: Leg Boost Circuit
Exercise Sets Reps Tempo Rest Coaching Tip
Prisoner Squats 
2 20 Medium 0 sec Keep your chest up and feet pointing straight ahead as you squat down
Front Step Up to Balance 

2 15 Slow 0 sec Extend your leg and stand up tall when you step on the box
Side Lunge 

2 12 Slow 0 sec Keep your foot straight ahead on your lunge leg
Turning Hop with Stabilization 

2 8 Medium 90 sec Keep your hands on your hips and try to stick the landing



          • For best results keep your feet straight ahead and your knee lined up over your 2nd and 3rd toe
          • Always think about contracting your glutes during the concentric (muscle shortening phase) phase of each movement

Wednesday, October 27, 2010

Change Your Cardio "Routine"

When it comes to cardio training - one size does not fit all.  So this begs the question - if resistance training programs are individualized, why aren't cardio training programs?
Our bodies are as unique as our goals and the way we train should be a reflection of both.  The days of simply going for a run or hopping on a piece of cardio for thirty minutes without a clear plan are no longer the way to perform a great cardio workout.  There is a smarter, more efficient way to train your heart and the best part is - it can create amazing results!  Heart rate training has become the most useful and efficient way to perform cardio workouts.  With the ease of use and applicability to all exercisers, using your heart rate as your guide can revolutionize your cardio fitness programs and excel results.  The trick is to understand your training zones, explore interval training and progress your training in stages.
What are heart rate training zones?
Heart rate training zones are used to establish training intensity.  Heart rate zones are a good starting point for developing cardio training programs and are simple to use.  For fitness purposes, there are three training zones to focus on.
Zone 1, often referred to as the recovery zone, uses a lower heart rate (65-75% of heart rate max) and is great for recovery from a hard workout or creating a strong aerobic base.
Zone 2, uses a moderate to high heart rate which helps to raise your  anaerobic threshold (AT) (the point at which your energy sources move from utilizing a higher percentage of fat to utilizing a higher percentage of glucose).  This zone is important as it increases your aerobic base making your heart more efficient and helps you burn more calories during and after exercise.
Zone 3, is your peak heart rate zone and helps to increase your anaerobic threshold (AT) as well as increases the caloric burn during and after exercise.  This peak heart rate should not be trained in consistently as sustaining a peak heart rate can lead to  overtraining  and adverse effects on your results.
To determine heart rate training zones, simply use the following formula:
(220 - age) x % of HRmax = Training intensity
Training Zone HR Formula Purpose
Zone 1 - 65-75% (220 - age) x 0.65 or 0.75 Helps build an aerobic base and is used for warm-up and recovery.
Zone 2 - 80-85% (220 - age) x 0.80 or 0.85 Increases anaerobic and aerobic capacity, can build leg strength and fuel calorie burning.
Zone 3 - 86-90% (220 - age) x 0.86 or 0.90 Increases speed, power, metabolism and anaerobic capacity.
What is interval training- it sounds hard?
Interval training involves training at different intensities for certain periods of time in a given workout.  Interval training can be a challenge!  This form of training allows for you to overload your body, helping to create the cardiovascular changes you want while providing your body the opportunity to work harder without overtraining.  Depending on your level of fitness, interval training may mean training in two to three different zones during your cardio session.  Don't worry - we recommend beginning your interval training programs in stages, called stage training, to help you ease into the harder workouts!
What is stage training and will it help me lose weight faster? 
Stage training is a pre-set system of interval training designed to use all three training zones.  This is important as it allows you to avoid plateaus and break-free from the worries of overtraining.  Overall, stage training helps you begin and progress your training in a way that can accelerate your results.  If you begin in a program that is too difficult you may burn-out or over-train - and if the program is too easy - you won't get the overload that your body needs to ignite change.  So stage training allows you to vary the intensity of your workout and keep you progressing over time.   
I have a specific goal of weight loss - so where do I start?
No matter what the goal is, the solution begins with assessing your starting point and your ability to begin a cardio training program.  You may need to visit a local fitness facility for a complete cardio assessment and ask your physician before you begin a cardio training program.  If you are new to cardio training, start in stage 1 and progress after a few weeks.  Intermediate or advanced exercisers can begin in stage 2 and progress to stage 3 as shown below.
Now let's get that heart pumping!  Choose whatever form of cardio that you enjoy most and find the perfect heart rate zone and stage for you - three different fitness levels, three different training stages to focus on to achieve weight loss success.  Pick your level and get moving!
Stage 1: Beginner - You are new to cardio training and need to build up your stamina.
Create a training base!   You can perform cardio training up to three days a week making sure to allow yourself a day of rest in-between your cardio workouts.  Start slow and remember - your body will advance over time - don't push yourself too hard!

Stage 2:  Intermediate - You are an avid mover and need a push to get past those pesky plateaus!
Push ahead!   Alternate days one and two according to how many days you plan on performing cardio (i.e. if you plan on doing four days of cardio, they should be performed as follows:  Day 1, Day 2, Day 1, Day 2).


Stage 3:  Advanced - You are a weekend warrior and fitness fanatic with no time to spare!
Go for it!   We suggest a minimum of three days of cardio training for you  - just remember to alternate your cardio workouts so that you allow yourself plenty of recovery time (i.e. if you plan on training more than three days a week - always perform a recovery day after a high intensity day to allow your body to recover).



You can perform any type of cardio that you enjoy - the exercise type is up to you!  Remember that cardio training is individual - start at the stage that best suits your current fitness level and progress your training over time.  


Reference

(1)   Wilmore JH, Costill DL. Physiology of Sport and Exercise. Champaign, IL: Human Kinetics, 1994


Monday, October 4, 2010

Health Tip: Cut Down on Sodium

Health Tip: Cut Down on Sodium

Suggestions for eating less salt



(HealthDay News) -- Many foods and recipes include lots of salt (sodium), which can raise your blood pressure.
The U.S. National Heart, Lung, and Blood Institute suggests how to cut down on sodium in your diet:
  • Purchase vegetables that are fresh, canned or frozen without any added salt.
  • Stick to fresh meat, fish and poultry instead of processed or canned products.
  • Season foods with salt-free seasonings, spices and herbs. Avoid instant pastas, rice and other foods with prepackaged seasonings.
  • If you do eat canned foods, rinse the contents to wash off some of the sodium.
  • Avoid prepared foods such as frozen pizzas or entrees.
  • Buy lower-sodium varieties of your favorite foods.
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A Fitness Fusion

A Fitness Fusion
Chere A. Lucett, NASM CPT, PES, CES
Tuesday, September 14, 2010

A Fitness Fusion
Key Points

* The method once known as contrology, was later known as Pilates, as students of his practice began spreading out and opening their own studios and practices.
* Flowing movement integrates the nervous system, muscles and joints, training the body to move fluidly, like a dance, with control and precision.
* Centering is one method that has permeated the fitness market and has been emphasized vehemently through the NASM OPT model.



Traditional training versus Pilates – which method works best? Why not incorporate both? Pilates is a method steeped in history that uses the same principles as traditional forms of training, only their approach negates the traditional use of outside resistance such as hand weights in favor of body weight. In the fitness world – is there room for both? A fusion of fitness ideologies is bringing enthusiasts together in a dynamic way – are you ready to the core of the matter?

Our fitness cannot be defined by our ability to lift weights or run a mile and it can no longer sit alone in a box, controlled by traditional ideologies of what our workouts should “look” like. As our world expands through increased global connections, so too should our understanding of the bountiful world of “fitness”. There are various forms of fitness workouts that have hit the industry and complemented traditional exercise routines – one such phenomenon is Pilates.

Pilates was developed by Joseph Pilates, born in Germany in 1880. As history shows, Joseph Pilates was born with physical ailments which he spent his life working to restore his health and body conditions. The legend of his method points to his work at an English internment camp during World War I, where he worked to help patients rehabilitate war injuries. Later, in 1923, he immigrated to New York where he opened a Pilates studio and incorporated his methodology which he termed “contrology”. This method utilized a series of exercises designed to build abdominal and body control. Over time, Pilates developed equipment that could replace him as a spotter for his clients – equipment now used such as the Cadillac and the Reformer. The method once known as contrology, was later known as Pilates, as students of his practice began spreading out and opening their own studios and practices.(1)

Pilates has become a large and lucrative niche in the fitness market. Depending on what resource you read, the Pilates method focuses on a number of principles which guide individuals through exercise. Using a foundational or basic understanding, the Pilates method focuses on 8 great principles: control, breath, flowing movement, precision, centering, stability, range of motion and opposition. Pilates complements traditional training in many ways as the principles of Pilates match the objectives of an integrated, comprehensive training program, such as that given with the NASM OPT model.

Control is one of the fundamental principles focusing on controlling your body’s movement. In Pilates, this focus does not just end with the exercise; it is an all-encompassing idea, lending itself to every movement associated with the exercise, from getting on and off equipment to the initiation and ending of each movement- even the transition from one exercise to another. This attention to detail allows the exerciser to slow down and focus on overall stability, not simply the prime movers. When working with clients during traditional resistance training, we often teach our clients to focus on their movements, slow down to receive the full benefit of the exercise and work on training their endurance or stability system (the inside out approach to creating fundamental strength) first.

Breath is the second principle and teaches the benefits of consistent breathing patterns to proper muscle balance, posture and movement. Pilates teaches deep inhalation and full exhalation while moving, driving the exerciser away from shallow breathing or even holding one’s breath during exercise. The focus on breathing touches on an area of traditional fitness often overlooked. While during the Bodybuilding years, the vasalva maneuver was used to help push heavy loads, mainstream exercisers have incorporated the same poor breathing strategies during exercise. Many exercisers tend to hold their breath during exercise or use improper breathing techniques which may work against them or simply make them feel dizzy or queasy during exercise. By focusing on deep, diaphragmatic breaths, the exerciser can maintain better core control as the correct breathing techniques keep the torso stabilized. In addition, proper breathing during exercise allows our exercisers to inhibit tension and faulty movement patterns.

Flowing movement integrates the nervous system, muscles and joints, training the body to move fluidly, like a dance, with control and precision. While traditional training may not appear to be as fluid as a Pilates workout, the focus on creating smooth and even movements during traditional resistance training helps the exerciser safely control and coordinate their movements. This is essential in helping clients avoid injury.

Precision is similar to the principle of control except there is an additional spatial awareness. In other words, precision focuses the Pilates exerciser on what, when and how muscles should be working during an exercise. This focus is a direct complement to integrated resistance training where we continually strive to minimize synergistic dominance and increase proper muscle function. Traditional ideologies ask for proper joint position and posture during exercise, focusing the exerciser to feel and control the muscles they should be using during an exercise.

Centering is one method that has permeated the fitness market and has been emphasized vehemently through the NASM OPT model. Centering asks the exerciser to pull the navel to the spine, activating the deep abdominal muscles. In addition, many Pilates instructors will ask their students to pull their shoulders down and back as well as squeeze the glutes before initiating exercise. Sound familiar? Taking a cue from Pilates and understanding the leading researchers in the area of human movement, current methodologies on traditional resistance training have incorporated the centering technique.

Stability focuses on the ability to not move a part of the body while it is being challenged by another part of the body. For instance, Pilates works on creating torso stability, keeping the spine still as the arms and legs are moving. This principle directly correlates to a cornerstone of the NASM-OPT model methodology. The focus of the first phases of training is to create stability by training core and balance while incorporating movement. A strong center enables the body to move optimally. This idea has begun to infiltrate various traditional training ideologies in the hopes of preventing injury to the low back and extremities.

Range of motion refers to flexibility. Pilates emphasizes movement through the full range of motion. This principle correlates directly with traditional training as both ideologies work to increase range of motion to enhance the health of the body. Limitations in range of motion, in both worlds, need to be addressed and flexibility exercises are emphasized to keep the body moving optimally.

Opposition in Pilates uses visual imagery to help an individual use the correct muscles to move their bodies. An example would be asking a client to pull the shoulders down and raise their arms up, using the back muscles to help lift the arms rather than the arms themselves. While this principle does not seem the match the traditional training methods the root of the principle dictates that the exerciser focus on stability and proper muscle synergy. Their premise is the same as that of NASM – muscles do not work in isolation. Therefore, focusing on muscle synergies will help an exerciser learn to manipulate and control their bodies properly – enhancing results and potentially deterring injury.

While Pilates may use a different approach to exercise, the foundation of both worlds easily overlaps making both methods complementary and interchangeable. In fact, both forms of exercise can and should be used to enhance a client’s workout regime. If hitting the weight room is not a favorite past time for your clients, why not have them hit the mat for a rigorous Pilates workout? Both forms of exercise use resistance, enhance strength and stability and work to increase the physical health of the exerciser – so incorporate both into your program by substituting one “regular” training day for a Pilates day and vice-versa. Giving your clients options will help keep their exercise routines fresh and free from boredom. When we can embrace various methods of exercise, we open up our own understanding of human movement while expanding our clients’ opportunities to achieve healthy habits. Isn’t that why we’re here? Now breathe, center yourself and get training!