Fitness Articles by Cary Raffle | MS Exercise Science and Health Promotion | Certified Orthopedic Exercise Specialist | Certified Personal Trainer
12/13/2012
My Advertising Life
Before becoming a personal trainer in 2004, I had a 25+ year career as an advertising agency executive. Here are some of the advertising campaigns that I was involved in and a little story about each. Some have links to TV commercials some have examples of magazine or newspaper ads. The ad agencies I worked were known as Jordan Case & McGrath, GeersGross, Lowe Marschalk, Wells Rich Greene, and Favara & Raffle.
11/25/2012
Your Holiday Survival Workouts
Welcome to the most gluttonous of seasons. Just when you need it most, here are a couple of quick workout programs to help you get the most out of your time in the gym.
Whether you're a veteran of the gym or a beginner, when it comes to working out during the holiday season, less is more. It's all about spending less time and burning more calories in the time that you have . . . so that you can have fun and enjoy the season. As always, start with some stretching and 5 minute of cardio, and use any additional time at the end of your workout for a cardio cooldown and stretch.
Here are two workouts that burn more calories by emphasizing the big muscles (legs, back and chest), and working in a continuous circuit to keep your heart rate up:
If you're currently working on NYSC's XpressLine, or looking for a quick and effective workout that's appropriate for any fitness level, try this XpressLine Holiday Edition workout. It's a superset circuit that combines most of the XpressLine machines with other exercises. This workout can be done with no rest in between if you're sufficiently fit. Supersets are two exercises done in succession.
The Holiday Survival Workout is a more advanced circuit that includes total body exercises and several supersets. Total body exercises simultaneously use upper and lower body muscles to maximize your calorie burn. Pre planned exercise circuits are a good way to keep your heart rate up during your workout, another great way to get more results in less time.
Try both, and feel free to let me know if you have any questions.
Whether you're a veteran of the gym or a beginner, when it comes to working out during the holiday season, less is more. It's all about spending less time and burning more calories in the time that you have . . . so that you can have fun and enjoy the season. As always, start with some stretching and 5 minute of cardio, and use any additional time at the end of your workout for a cardio cooldown and stretch.
Here are two workouts that burn more calories by emphasizing the big muscles (legs, back and chest), and working in a continuous circuit to keep your heart rate up:
If you're currently working on NYSC's XpressLine, or looking for a quick and effective workout that's appropriate for any fitness level, try this XpressLine Holiday Edition workout. It's a superset circuit that combines most of the XpressLine machines with other exercises. This workout can be done with no rest in between if you're sufficiently fit. Supersets are two exercises done in succession.
The Holiday Survival Workout is a more advanced circuit that includes total body exercises and several supersets. Total body exercises simultaneously use upper and lower body muscles to maximize your calorie burn. Pre planned exercise circuits are a good way to keep your heart rate up during your workout, another great way to get more results in less time.
Try both, and feel free to let me know if you have any questions.
Top 10 Holiday Diet Tips of All Time
Experts offer their top tips on handling holiday diet temptations.
exerpted from a WebMD weight loss clinic feature by Kathleen M. Zelman, MPH, RD, LD Reviewed by Louise Chang, MD
To help you survive the seasonal parties without packing on the pounds, WebMD consulted diet gurus across the country for their best holiday diet tips. Here are their top 10 recommendations:
1. Trim back the trimmings.To shave calories, go easy when adding nuts, cheese, cream sauces, gravy, butter, and whipped cream.
2. Wear snug clothes and keep one hand busy. Hold a drink in your dominant hand so it won't be so easy to grab food.
3. Chew gum. When you don't want to eat, pop a piece of sugarless gum into your mouth. This works well when you're cooking or when you're trying not to dive into the buffet.
4. Be a food snob. If you don't love it, don't eat it, And don't think it's your responsibility to sample everything on the buffet.
5. No skipping meals. "People who skip meals to save up calories tend to overeat everything in sight once they get there," says Katherine Tallmadge, MA, RD, author of Diet Simple.
6. Check it out. When you arrive at the party, grab a sparkling water with a twist, and wait at least 30 minutes before eating.
7. Add fun and games. Take the focus off food and getting family and friends more active during holiday parties.
8. Alternate alcohol with nonalcoholic beverages. Cuts calories in half.
9. Skip the appetizers. If you need a little nibble before the meal, go for the veggies, fruit, salsa, or a small handful of nuts.
10. Limit the variety. "Variety stimulates appetite...limit your choices to just a few items and stick with these, it will be easier to control than eating a little bit of 20 different dishes" according to David Katz, MD, MPH, author of The Flavor Point Diet.
Click here to read the full story at WebMD.com
exerpted from a WebMD weight loss clinic feature by Kathleen M. Zelman, MPH, RD, LD Reviewed by Louise Chang, MD
To help you survive the seasonal parties without packing on the pounds, WebMD consulted diet gurus across the country for their best holiday diet tips. Here are their top 10 recommendations:
1. Trim back the trimmings.To shave calories, go easy when adding nuts, cheese, cream sauces, gravy, butter, and whipped cream.
2. Wear snug clothes and keep one hand busy. Hold a drink in your dominant hand so it won't be so easy to grab food.
3. Chew gum. When you don't want to eat, pop a piece of sugarless gum into your mouth. This works well when you're cooking or when you're trying not to dive into the buffet.
4. Be a food snob. If you don't love it, don't eat it, And don't think it's your responsibility to sample everything on the buffet.
5. No skipping meals. "People who skip meals to save up calories tend to overeat everything in sight once they get there," says Katherine Tallmadge, MA, RD, author of Diet Simple.
6. Check it out. When you arrive at the party, grab a sparkling water with a twist, and wait at least 30 minutes before eating.
7. Add fun and games. Take the focus off food and getting family and friends more active during holiday parties.
8. Alternate alcohol with nonalcoholic beverages. Cuts calories in half.
9. Skip the appetizers. If you need a little nibble before the meal, go for the veggies, fruit, salsa, or a small handful of nuts.
10. Limit the variety. "Variety stimulates appetite...limit your choices to just a few items and stick with these, it will be easier to control than eating a little bit of 20 different dishes" according to David Katz, MD, MPH, author of The Flavor Point Diet.
Click here to read the full story at WebMD.com
8/09/2012
Eccentric Exercise. Bigger. Stronger. More Powerfuller. Resistant to Injury.
No, it's not a blog posting about weird exercises. It's about the ECCENTRIC or negative phase of resistance exercises. This often under appreciated and ignored part of an exercise is important for:
1. Increasing strength
2. Increasing muscle size
3. Giving you delayed onset muscle soreness
4. Producing maximal power, ie, in plyometric movements
5. Rehabilitating injuries like tendonitis and protecting muscles, connective tissues and joints from future injuries
Read on for some simple ideas and changes you can make to help improve your exercise program ... whether you want to get bigger, stronger, more powerful, reduce the risk of injury , or speed recovery.
Often left unloved In plyometric training, the often overlooked ECCENTRIC movement is important as a loading phase: like a rubber band, the muscle stores elastic energy that is released in the CONCENTRIC movement. For best results, perform the ECCENTRIC movement first with an immediate transition into the CONCENTRIC movement. ECCENTRIC and CONCENTRIC movements for some common exercises are shown below.
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Wisely and slow Your muscles work hard to resist against the weight - or gravity - in the ECCENTRIC phase. They slow the decent of the weight in a chest press or biceps curl, or of the body in a squat, or the return of the weight stack in a cable exercise. Muscles forcibly lengthen during an ECCENTRIC contraction, and this is believed to cause more damage to muscle fibers and sensory organs than other contractions. In fact, delayed onset muscle soreness is mainly attributed to the ECCENTRIC phase. Why is it good to damage your muscle fibers? Your body responds to this damage by repairing the damage and creating new fibers. Your muscle's sensory organs adapt and respond better to future bouts of similar exercises. So we get bigger and stronger. Just don't forget to rest, because this happens on the days off. The adaptation is pretty quick, do the same exercise after 48-72 hours, and you're not likely to have the same amount of soreness. Muscles actually absorb energy during the ECCENTRIC phase; a variety of sources estimate that they are 40% stronger than in the CONCENTRIC phase. To get the benefits, perform the ECCENTRIC phase completely and slowly. Most training protocols specify 2 or 3 or 4 seconds for the ECCENTRIC contraction, however, some may call for a last repetition with a 10 second ECCENTRIC contraction. Be careful trying this, use less weight, and work with a spotter - your muscles will tire more quickly and can fail unexpectedly. Body builders often use this to continue working longer and/or harder in the ECCENTRIC phase. For example, you might have a spotter lift the weights to perform the CONCENTRIC contraction in chest press or biceps curl, and complete the ECCENTRIC contraction on your own. |
Breathe life into a stone, quicken a rock, and make you dance More and more research is showing that emphasizing ECCENTRIC exercises and movements can be helpful in rehabilitation and prevention of tendon and muscle injuries, especially chronic tendinosis that may not respond to other therapies. One advantage is that it can both lengthen and strengthen a muscle. If you're experiencing chronic tendon or muscle problems, talk to your doctor or physical therapist about an incorporating ECCENTRIC exercises into your rehab program, and I can help you transition into the gym. Use can almost change the stamp of nature You may be able to prevent injuries in the first place and avoid re-injury by using ECCENTRIC exercises to "prehab" vulnerable spots. For example, I have several clients who are runners and athletes incorporating ECCENTRIC calf exercises into their programs to protect the achilles tendon and plantar fascia. Early intervention may help keep you from developing chronic injuries and landing in rehab in the first place. This applies across the board, from competitive athletes to those just beginning a fitness program. |
7/26/2012
Myths About Perspiration, Fluid Replacement Guidelines, Your Personal Hydration Program
We're on track for ta hot summer, and with everybody sweating more, many of you have asked about hydration and fluid replacement strategies.
This posting reviews common myths about perspiration and provides hydration and fluid replacement guidelines to enhance performance and avoid heat related illnesses. Information comes from authoritative sources including position stands of The American College of Sports Medicine and peer reviewed publications of the National Strength and Conditioning Association. |
MYTHS ABOUT PERSPIRATION
#1 - The More I Sweat the More Calories I Burn. FALSE. Perspiration is part of our body's cooling system, it does not necessarily require burning calories or correlate with caloric expenditures. Example: stand outside on a very humid 90 degree day, and you will sweat profusely. Run indoors in a very dry 65 degree environment, and you may hardly break a sweat. #2 - I Can Sweat The Weight Off. FALSE. -Weight loss due to sweating indicates dehydration. This weight is water that needs to be replaced, it is not the stored body fat that you really want to lose. In sports like boxing, MMA and wrestling, participants may temporarily sweat off a few pounds to make weight - but will immediately begin rehydration before the exercise event. |
YOUR BODY'S HEATING AND COOLING SYSTEM
Whether from exercise, movement or shivering, muscle activity generates heat, which your blood circulates. Your body cools itself by increasing blood flow close to the skin and through evaporation of sweat. Research has shown sweat rates range from .5 to 2 liters per hour with marked differences between individuals. The amount of sweat varies based on individual characteristics such as body weight, genetics, heat acclimatization, and conditioning, and environmental conditions such as heat, humidity, clothing and equipment.
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EUHYDRATION, DEHYDRATION, HYPERHYDRATION
Euhydration means we're at our normal hydration level and weight, and this is the most desirable state. For most people water is about 60% of body weight when we are euhydrated. Dehydration is easily measured by calculating lost body weight before and after exercise. Ten to 14 days of training in heat will help you acclimatize and reduce risk of dehydration.
Whether you're working out, running, walking, or even sitting outside in hot humid weather, every pound you lose is a sign that you've lost about a pint of water. Hyperhydration, drinking an excessive amount of water before an athletic event or exercise (more than euhydration), has not been found to improve athletic performance and is not recommended.
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GENERAL FLUID AND ELECTROLYTE GUIDELINES
NSCA provides the following general guidelines for fluid and electrolyte replacement:
Before exercise event: Drink 16 ounces of water two hours before; drink 8 ounces sports drink 10-20 minutes before. During exercise event: Drink a sports drink that contains 30-60 grams of electrolytes and 120-240 grams of carbohydrates per hour to prevent fuel depletion. Drink 8 ounces of fluids every 15-20 minutes. After exercise event: Drink 2-3 cups of fluid for every pound of body weight lost. Competitive athletes, marathoners and triathletes will benefit from a more personalized hydration program tailored. |
YOUR PERSONAL HYDRATION PROGRAM
Developing your own individualized program is actually easy. ACSM'smost recent position stand on fluid replacement recommends individualized programs because our sweat rates vary.
Weigh yourself before and after exercise to determine your rate of fluid loss due to sweating, and rehydrate accordingly. If you lose a pound in a half hour, replace it with 16 ounces of fluid per half hour of exercise. This may vary depending on weather, intensity and clothing, but over time you should be able to make adjustments. Begin to prehydrate a few hours before your exercise event, so that your stomach contents are emptied, fluids are absorbed by your body, and urine flow returns to normal. Rehydrate during the exercise event to replenish the fluids being lost. |
ELECTROLYTES, SODIUM AND HYPONATREMIA
Electrolyte and sodium depletion and replacement is more difficult to individually quantify and program because it requires blood testing.
Interestingly, ACSM has found that sodium replacement does not reduce cramping in triathletes, implying that muscle fatigue and energy replacement may be more important factors. Contact me if you have any questions or want to set up some sessions to develop your personalized program, or visit TrainerCary.com for more information. |
7/12/2012
Updated Exercise Programs and Progressions Page
Find links to15 different exercise and flexibility programs, including illustrated programs and a mini self assessment, visit trainercary.com/exercise-programs. Feel free to contact me to schedule sessions for a more detailed and customized assessment and to personalize your program to your needs, goals and fitness level.
6/21/2012
Summer Dehydration Alert
Weight loss from exercise during the summer can be a sign of dehydration. It may seem like a good thing to lose weight after a workout, but it is actually one of the early warning signs of dehydration. Every pound you lose working out is a sign that you've lost about a pint of water. Replace lost fluids to return to your pre workout weight, to avoid fatigue, cramping and potentially health threatening side effects.
2/10/2012
Can Kettlebells Relieve Back Pain?
Beware the sound byte, like this recent New York Times headline Turning to Kettlebells to Ease Back Pain.
The actual study compares Danish workers who did 2-3 [PROFESSIONALLY SUPERVISED, PROGRESSIVE INTERVAL TRAINING] sessions with kettlebells a week to those who were "encouraged to exercise" and concludes that kettlebells reduced neck, shoulder and low back pain.
The same effect from strength training is well known, and the Times article links to a large scale study that shows resistance training helps reduce musculoskeletal pain.
Mentioned in the article, but missing from the headline: "kettlebells can be difficult to control, it's important to learn proper form from a certified instructor." Kettlebells may be an effective part of a fitness program for some people, but done incorrectly there is a high risk of injury, especially to lower back and other gym members. That's why many gyms don't allow members to use kettlebells without supervision.
Like any fitness program, the first step with kettlebells should be an assessment. To avoid risk of injury - especially to the lower back - you need to have sufficient flexibility through the hips and back. in many cases, flexibility training or preconditioning without kettlebells may be advisable.
Similar or better results may be obtained without use of kettlebells, using traditional strength training programs that entail less risk and have more scientific research behind them.
The actual study compares Danish workers who did 2-3 [PROFESSIONALLY SUPERVISED, PROGRESSIVE INTERVAL TRAINING] sessions with kettlebells a week to those who were "encouraged to exercise" and concludes that kettlebells reduced neck, shoulder and low back pain.
The same effect from strength training is well known, and the Times article links to a large scale study that shows resistance training helps reduce musculoskeletal pain.
Mentioned in the article, but missing from the headline: "kettlebells can be difficult to control, it's important to learn proper form from a certified instructor." Kettlebells may be an effective part of a fitness program for some people, but done incorrectly there is a high risk of injury, especially to lower back and other gym members. That's why many gyms don't allow members to use kettlebells without supervision.
Like any fitness program, the first step with kettlebells should be an assessment. To avoid risk of injury - especially to the lower back - you need to have sufficient flexibility through the hips and back. in many cases, flexibility training or preconditioning without kettlebells may be advisable.
Similar or better results may be obtained without use of kettlebells, using traditional strength training programs that entail less risk and have more scientific research behind them.
2/08/2012
Beware the Hype
We're all trying to sell something and all having something sold to us. As a fitness consumer - OR trainer - the easiest thing can be to hitch onto the latest fad . One year it was boot camps, now it is kettlebells, suspension training and crossfit. There's a place for these approaches, the question is what do you need and why are they right (or wrong) for you?
Speaking of hype, another trend on the horizon is development of branded personal training programs. Right now, I can get certified as a trainer by PX90 or become a Biggest Loser Pro and have access to a huge marketing platform.To a large extent, these types of progams replace personalization with standardization.
It is smart marketing for these brands to generate more sales by selling trainer certifications. But buyer beware: Do these certifications guarantee quality and results to the consumer and trainer, or are they just a money making substitute for real knowledge and experience? Will personal training become yet another industry to fall casualty to national branding?
Speaking of hype, another trend on the horizon is development of branded personal training programs. Right now, I can get certified as a trainer by PX90 or become a Biggest Loser Pro and have access to a huge marketing platform.To a large extent, these types of progams replace personalization with standardization.
It is smart marketing for these brands to generate more sales by selling trainer certifications. But buyer beware: Do these certifications guarantee quality and results to the consumer and trainer, or are they just a money making substitute for real knowledge and experience? Will personal training become yet another industry to fall casualty to national branding?
2/07/2012
Dirty Secrets of Personalized Training
When you walk into a gym like NYSC's Wall Street location, you've got over 5,000 pieces of exercise equipment (really!) and more than 50 classes a week. How do you know which are right for you? And which may be wrong.
Whether you train on your own, with a friend or group or with a professional trainer, personalized training is about getting the right program for you. This article will share the "secret process" a personal trainer uses to personalize your training. Try it on your own, or let me know if you need some help.
IT IS NOT WHAT YOU SEE ON TELEVISION
What's with the frightening picture of personal training presented on television? Trainers behave like screaming drill sergeants who push and whip their clients through extreme workout programs that produce amazing results. It's like some secret dark art practiced by a cult of Adonises.
It usually doesn't work that way. Most of us in the real world of personal training follow a different approach. We design programs with careful consideration to avoiding injury, ensuring consistency and helping our clients meet their goals. And many of the best trainers aren't nearly pretty enough for TV.
ONE SIZE DOES NOT FIT ALL
Some people are on a mission to do every single exercise in the gym. Others do a very small list of the same exercises over and over again, sometimes for years and years. Then, there are those who follow a "one-size-fits-all program," a program that they've bought or pulled from the latest issue of a magazine or gotten from a friend.
When someone says to me "I've just joined and need someone to show me how to work the machines," my response is always the same: "Let's talk about the most important machine in the gym. Your body. Let's find the right exercises for YOU."
"80% OF LIFE IS JUST SHOWING UP"
You can't succeed until you figure out what it takes to get yourself to exercise on a regular basis. Will you make an appointment with yourself and keep it? Do you need an appointment with a friend so you don't cancel? Maybe a class? Or a written program to follow and log? Can you keep the commitment to exercise on your own? Do you get bored easily? Will you push yourself hard enough? If two weeks or more pass by and you've skipped your exercise appointment, your plan isn't working.
One surprising thing I've learned since becoming a trainer: most clients train because they just will not show up on their own without the threat of being charged for cancellation. Recently a few clients even told me how good they felt after buying a personal training package: "Now I know I will workout 2-3x a week for the next few months."
The same is true of those advertised programs. The logs and variation keep you coming back and keep it interesting. No wonder people get results.
THEN WHY DO I NEED A PERSONALIZED PROGRAM?
In some cases the answer is obvious. Maybe you have a medical condition, are coming back to the gym after physical therapy, or participate in a competitive sport and need to improve performance and/or reduce risk of injuries. For the rest of the world, a truly personalized exercise program can improve your physical condition, strength, posture, movement and athletic abilities. Incorrec exercise selection can exacerbate problems with posture and movement and will not produce the desired results, while sticking with the same program for too long will lead to you to plateau and stop improving. In some cases, this can lead to the same kind of repetitive stress injuries that you might associate with factory workers.
WHO ARE YOU?
Your personalized program starts with an inventory of YOU, including goals, medical background, and issues that affect exercise.
1. What is your age and weight?
2. What are your goals?
3. What is your current program and exercise experience? If you've taken classes or worked with trainers before, what were the results, what did you like and dislike?
4. Do you have any current or past injuries, medical conditions, pain or sensitive areas?
5. What is your lifestyle: what do you do at work and for recreation?
6. How often can you work out and how much time can you spend?
7. Which exercises do you like and which do you dislike?
8. Do you have any problems with posture and movement?
THE MISSING LINK
The single most important part of any personalized fitness program - and the oneso often missing - is a Fitness Assessment. This is the one thing that allows the program to be personalized to YOU.
- your fitness goals
- your answers to the above questions
- your posture and movement
- your current performance level and abilities
Sometimes the assessment is based on testing; often it is based on your history and a simple "visual inspection." Many times, I've already taken note of a client's issues and have them perform tests to demonstrate and explain the issue and program rationale to them.
Among people I meet in NYC, the assessment usually reveals one or more of the following issues: Rounded Shoulders; Externally Rotated Feet; Knock Knees; Arched Lower Back. If you've got these issues, there are certain exercises that are recommended to correct them, and other exercises that should absolutely be avoided. Learn more about assessment and try assessing yourself with the mini-self assessment at trainercary.com.
CAN YOU GIVE A RATIONALE FOR YOUR OVERALL PROGRAM AND EVERY EXERCISE IN IT?
Once you've answered the above questions and completed your assessment, you should be able to explain why your personalized program and each exercise is right or wrong for you - right down to the number of sets, repetitions and tempo. This knowledge will transform your program and exercise selection into a carefully considered and highly personalized process.
Here are some brief examples of rationales that I might use:
The client is deconditioned and his goal is weight loss, so the program will focus on a) maximizing calories burned through cardiovascular training and working the large muscle groups (legs, back, and chest). It will also include stretches and exercises to minimize the risk that an injury will interrupt the program.
The client is a competitive runner who has been experiencing plantar fasciitis and pain in the iliotibial bands. The program will target the lower extremity postural distortion syndrome and include stretches for the calves and hip muscles (including the IT band and tensor fascia latae) along with strengthening of the gluteus medius, gluteus maximus and anterior tibialis.
2 sets of 15 single leg biceps curl with dumbbells was selected because the goals include core strengthening and building lean muscle, and the client has a shoulder imbalance that makes barbell curls or preacher curls somewhat risky and less effective.
Incline chest press and overhead shoulder exercises are not included in this program due to the client's rounded shoulders and/or history of rotator cuff injury, common upper extremity postural distortions.
2 sets of 15 repetitions with :03 isometric contraction of rear flies and shoulder external rotation will strengthen the muscles that pull the shoulder back along with shoulder internal rotation with a :04 negative to help improve range of motion.
Side-Lying leg lifts (hip abduction) is included in this program because the clients knees tend to move inward, i.e., they excessively adduct; the hip Adductor machine is avoided because the clients adductors are extremely tight and short; the hip abduction machine is avoided because it also works the piriformis (muscles that externally rotate the hip).
YOU CAN'T PROGRESS WITHOUT PROGRESSION
As you develop your own personalized training program, think about how you will progress the exercises over the next month, and over the longer term. Our bodies adapt to a program after about 4-6 weeks at which time the program produces diminishing results. Most people think of progression as simply increasing the weight or changing the specific machines or exercises, and overlook the opportunity of varying the training modality.
If you've been focused on stable training such as machines, lying on benches and/or sitting through your workout, try standing to increase core activation and target a greater cross section of muscle fibers. Once you've mastered that, progress to exercises on a single leg, with balance boards and balls. Then come back to a more intensive stable strength training routine. Or try plyometrics to increase power.
I've got some examples of progressions at trainercary.com/exercise-programs.
I know that not everyone shares my passion for exercise, but try to make the workouts as interesting as possible. Develop a few good personalized programs and progressions that you can change at 4-6 weeks intervals or use "undulating periodization," where you vary the workout more frequently. This is the "muscle memory" secret of that popular "one-size-fits-all program" that you see advertised on television. Only better, because the program and progression is personalized for YOU.
So there you have it, the dirty secrets of personalized training. I guess they aren't so dirty after all though.
Whether you train on your own, with a friend or group or with a professional trainer, personalized training is about getting the right program for you. This article will share the "secret process" a personal trainer uses to personalize your training. Try it on your own, or let me know if you need some help.
IT IS NOT WHAT YOU SEE ON TELEVISION
What's with the frightening picture of personal training presented on television? Trainers behave like screaming drill sergeants who push and whip their clients through extreme workout programs that produce amazing results. It's like some secret dark art practiced by a cult of Adonises.
It usually doesn't work that way. Most of us in the real world of personal training follow a different approach. We design programs with careful consideration to avoiding injury, ensuring consistency and helping our clients meet their goals. And many of the best trainers aren't nearly pretty enough for TV.
ONE SIZE DOES NOT FIT ALL
Some people are on a mission to do every single exercise in the gym. Others do a very small list of the same exercises over and over again, sometimes for years and years. Then, there are those who follow a "one-size-fits-all program," a program that they've bought or pulled from the latest issue of a magazine or gotten from a friend.
When someone says to me "I've just joined and need someone to show me how to work the machines," my response is always the same: "Let's talk about the most important machine in the gym. Your body. Let's find the right exercises for YOU."
"80% OF LIFE IS JUST SHOWING UP"
You can't succeed until you figure out what it takes to get yourself to exercise on a regular basis. Will you make an appointment with yourself and keep it? Do you need an appointment with a friend so you don't cancel? Maybe a class? Or a written program to follow and log? Can you keep the commitment to exercise on your own? Do you get bored easily? Will you push yourself hard enough? If two weeks or more pass by and you've skipped your exercise appointment, your plan isn't working.
One surprising thing I've learned since becoming a trainer: most clients train because they just will not show up on their own without the threat of being charged for cancellation. Recently a few clients even told me how good they felt after buying a personal training package: "Now I know I will workout 2-3x a week for the next few months."
The same is true of those advertised programs. The logs and variation keep you coming back and keep it interesting. No wonder people get results.
THEN WHY DO I NEED A PERSONALIZED PROGRAM?
In some cases the answer is obvious. Maybe you have a medical condition, are coming back to the gym after physical therapy, or participate in a competitive sport and need to improve performance and/or reduce risk of injuries. For the rest of the world, a truly personalized exercise program can improve your physical condition, strength, posture, movement and athletic abilities. Incorrec exercise selection can exacerbate problems with posture and movement and will not produce the desired results, while sticking with the same program for too long will lead to you to plateau and stop improving. In some cases, this can lead to the same kind of repetitive stress injuries that you might associate with factory workers.
WHO ARE YOU?
Your personalized program starts with an inventory of YOU, including goals, medical background, and issues that affect exercise.
1. What is your age and weight?
2. What are your goals?
3. What is your current program and exercise experience? If you've taken classes or worked with trainers before, what were the results, what did you like and dislike?
4. Do you have any current or past injuries, medical conditions, pain or sensitive areas?
5. What is your lifestyle: what do you do at work and for recreation?
6. How often can you work out and how much time can you spend?
7. Which exercises do you like and which do you dislike?
8. Do you have any problems with posture and movement?
THE MISSING LINK
The single most important part of any personalized fitness program - and the oneso often missing - is a Fitness Assessment. This is the one thing that allows the program to be personalized to YOU.
- your fitness goals
- your answers to the above questions
- your posture and movement
- your current performance level and abilities
Sometimes the assessment is based on testing; often it is based on your history and a simple "visual inspection." Many times, I've already taken note of a client's issues and have them perform tests to demonstrate and explain the issue and program rationale to them.
Among people I meet in NYC, the assessment usually reveals one or more of the following issues: Rounded Shoulders; Externally Rotated Feet; Knock Knees; Arched Lower Back. If you've got these issues, there are certain exercises that are recommended to correct them, and other exercises that should absolutely be avoided. Learn more about assessment and try assessing yourself with the mini-self assessment at trainercary.com.
CAN YOU GIVE A RATIONALE FOR YOUR OVERALL PROGRAM AND EVERY EXERCISE IN IT?
Once you've answered the above questions and completed your assessment, you should be able to explain why your personalized program and each exercise is right or wrong for you - right down to the number of sets, repetitions and tempo. This knowledge will transform your program and exercise selection into a carefully considered and highly personalized process.
Here are some brief examples of rationales that I might use:
The client is deconditioned and his goal is weight loss, so the program will focus on a) maximizing calories burned through cardiovascular training and working the large muscle groups (legs, back, and chest). It will also include stretches and exercises to minimize the risk that an injury will interrupt the program.
The client is a competitive runner who has been experiencing plantar fasciitis and pain in the iliotibial bands. The program will target the lower extremity postural distortion syndrome and include stretches for the calves and hip muscles (including the IT band and tensor fascia latae) along with strengthening of the gluteus medius, gluteus maximus and anterior tibialis.
2 sets of 15 single leg biceps curl with dumbbells was selected because the goals include core strengthening and building lean muscle, and the client has a shoulder imbalance that makes barbell curls or preacher curls somewhat risky and less effective.
Incline chest press and overhead shoulder exercises are not included in this program due to the client's rounded shoulders and/or history of rotator cuff injury, common upper extremity postural distortions.
2 sets of 15 repetitions with :03 isometric contraction of rear flies and shoulder external rotation will strengthen the muscles that pull the shoulder back along with shoulder internal rotation with a :04 negative to help improve range of motion.
Side-Lying leg lifts (hip abduction) is included in this program because the clients knees tend to move inward, i.e., they excessively adduct; the hip Adductor machine is avoided because the clients adductors are extremely tight and short; the hip abduction machine is avoided because it also works the piriformis (muscles that externally rotate the hip).
YOU CAN'T PROGRESS WITHOUT PROGRESSION
As you develop your own personalized training program, think about how you will progress the exercises over the next month, and over the longer term. Our bodies adapt to a program after about 4-6 weeks at which time the program produces diminishing results. Most people think of progression as simply increasing the weight or changing the specific machines or exercises, and overlook the opportunity of varying the training modality.
If you've been focused on stable training such as machines, lying on benches and/or sitting through your workout, try standing to increase core activation and target a greater cross section of muscle fibers. Once you've mastered that, progress to exercises on a single leg, with balance boards and balls. Then come back to a more intensive stable strength training routine. Or try plyometrics to increase power.
I've got some examples of progressions at trainercary.com/exercise-programs.
I know that not everyone shares my passion for exercise, but try to make the workouts as interesting as possible. Develop a few good personalized programs and progressions that you can change at 4-6 weeks intervals or use "undulating periodization," where you vary the workout more frequently. This is the "muscle memory" secret of that popular "one-size-fits-all program" that you see advertised on television. Only better, because the program and progression is personalized for YOU.
So there you have it, the dirty secrets of personalized training. I guess they aren't so dirty after all though.
Contact me if you have any questions or want to set up some sessions to develop your personalized program, or visit TrainerCary.com for more information.
2/02/2012
1/24/2012
Will Yoga Wreck YOU?
This special report was prompted by your questions since January 5, when The New York Times Magazine featured this article: "How Yoga Can Wreck Your Body."
Before answering the question, here are a couple of analogies, corny or useful? You decide.
Exercise is a like a power tool. Learn how to use it and you can make something beautiful, use it improperly and you can cause damage.
Learning to use the gym is like learning a new language. It goes better and faster with repetition and as much professional help as you can get to master the basics.
Yoga isn't much different from any sort of group exercise class or exercise program, which I wrote about last February. If you carefully select the right exercises for you, do them properly, get rest in between workouts and don't overdo it, you've probably got very little to worry about and will see great results. Make wrong choices and you could be headed for trouble.
The idea that anyone can walk into a class and safely pursue an exercise program is questionable. Surely some people can, and class instructors are great with groups and love teaching classes.
When taking classes, it's wise to ask the instructor for assistance and recommendations when you begin, as you want to progress, if you have any injuries, or if you have difficulty with certain parts of the class. Sometimes this works, but those great instructors who teach classes or specialize in one training modality might not have the time, experience or education to help you with individualized assessment, program design and progression. In those cases, you may need to look elsewhere for help.
I've enjoyed taking classes and am a certified group exercise instructor. I rarely teach classes because I prefer to focus on careful, individualized exercise prescription, injury prevention, and proper form. It is not possible to do this for a group, everyone has different special needs or issues. This type of personalized approach can be a smart compliment to group classes or specialty training.
The group format encourages people to overdo it as they try to keep up with the class and impress the instructor. "There's enormous peer pressure in exercise classes. One-on-one training can be helpful in overcoming this," according to my client Jada Turco, MD, a psychiatrist and holistic practitioner with The Center for Integrative Psychiatry. "It gave me the knowledge and confidence to go into classes and decide which exercises weren't right for me and which to modify."
Bottom line: Make smart choices, know yourself and your limits, get professional input. Consider more individualized training to get the best results and reduce risk of injury
Before answering the question, here are a couple of analogies, corny or useful? You decide.
Exercise is a like a power tool. Learn how to use it and you can make something beautiful, use it improperly and you can cause damage.
Learning to use the gym is like learning a new language. It goes better and faster with repetition and as much professional help as you can get to master the basics.
Yoga isn't much different from any sort of group exercise class or exercise program, which I wrote about last February. If you carefully select the right exercises for you, do them properly, get rest in between workouts and don't overdo it, you've probably got very little to worry about and will see great results. Make wrong choices and you could be headed for trouble.
The idea that anyone can walk into a class and safely pursue an exercise program is questionable. Surely some people can, and class instructors are great with groups and love teaching classes.
When taking classes, it's wise to ask the instructor for assistance and recommendations when you begin, as you want to progress, if you have any injuries, or if you have difficulty with certain parts of the class. Sometimes this works, but those great instructors who teach classes or specialize in one training modality might not have the time, experience or education to help you with individualized assessment, program design and progression. In those cases, you may need to look elsewhere for help.
I've enjoyed taking classes and am a certified group exercise instructor. I rarely teach classes because I prefer to focus on careful, individualized exercise prescription, injury prevention, and proper form. It is not possible to do this for a group, everyone has different special needs or issues. This type of personalized approach can be a smart compliment to group classes or specialty training.
The group format encourages people to overdo it as they try to keep up with the class and impress the instructor. "There's enormous peer pressure in exercise classes. One-on-one training can be helpful in overcoming this," according to my client Jada Turco, MD, a psychiatrist and holistic practitioner with The Center for Integrative Psychiatry. "It gave me the knowledge and confidence to go into classes and decide which exercises weren't right for me and which to modify."
Bottom line: Make smart choices, know yourself and your limits, get professional input. Consider more individualized training to get the best results and reduce risk of injury
You Made the Resolution to Exercise, Now What?
Every year I'm encouraged to see hundreds of people who succeed in making fitness a part of their lives, and end up better for it. They enjoy a healthier lifestyle, feel better and look better, and hopefully live longer too.
The two biggest barriers I see people encountering are unrealistic expectations and maintaining consistency. It is easy to be discouraged when you don't instantly pick up new things, struggle with the effort, don't see results quickly enough, or find it difficult to work exercise into your schedule. But is there any question that if you do stick with it you will be better off?
Keep these facts in mind to keep you going:
Burn 3500 calories (or eat 3500 fewer) to lose a pound of fat.
Exercise at least 150 minutes per week to maintain health and body composition, preferably 30 minutes per day for at least 5 days according to the American College of Sports Medicine.
It takes about 16 exercise sessions over several weeks to increase the size of muscle according to the National Strength and Conditioning Association.
You cannot spot reduce <, according to the American Council on Exercise. Focus on aerobic and strength training to burn calories so that the body draws on stored fat.
See your doctor before beginning an exercise program.
How To Stick To Your New Fitness Program
6 Tips to Keep You On Track
#1 make an appointment with yourself and stick to it. Adherence to the program is your biggest challenge, put your appointments in your calendar and don't cancel
#2 clearly define your goals, be realistic, and break them up into small, achievable pieces. This gives the opportunity for positive reinforcement along the way
#3 meet with a qualified professional to assess your needs and abilities, and develop a program that is appropriate for you. The exercises you did 10 years ago on the basketball team (or before your shoulder injury) are no longer appropriate
#4 don't overdo it. Start slowly - half of all new gym members have an injury in the first 6 months, the last thing you need is to get benched for a month or two
#5 be prepared to change your program after 4-6 weeks. Your body adapts to your routine during this time and will need an additional challenge for continued results
#6 keep it interesting and have fun. Whether it is a workout buddy, a class or a trainer that gets you interested and motivated, this is really important to keeping you coming back.
Exercise at least 150 minutes per week to maintain health and body composition, preferably 30 minutes per day for at least 5 days according to the American College of Sports Medicine.
It takes about 16 exercise sessions over several weeks to increase the size of muscle according to the National Strength and Conditioning Association.
You cannot spot reduce <, according to the American Council on Exercise. Focus on aerobic and strength training to burn calories so that the body draws on stored fat.
See your doctor before beginning an exercise program.
6 Tips to Keep You On Track
Originally Published in January 2010
1/15/2012
Jump Start Your Exercise Program
FACT #1 - The bigger the muscle, the more calories you will burn working it. And bigger muscles burn more calories at rest.
FACT #2 - Resistance training (weights or body weight) builds muscle fibers, Cardiovascular training increases blood flow into the trained muscles (oxygen supply) and can build one muscle: the heart.
FACT #3 - You cannot spot reduce, so select exercises based on their overall effectiveness for best results.
FACT #4 - When resistance training, muscle repairs and grows when you rest, you need 24 hours off after working a muscle group.
For the next few weeks, the focus is on working the big muscles groups - the primary muscles of the Legs, Back, Chest. The Arm and Shoulder muscles will get worked along with these larger muscle groups, but we don't need to emphasize them at this time.
Resistance and Cardio training are done on alternating days. Our goal is to get in 2 or 3 resistance training sessions per week, and cardio sessions on the in between days. You need both: doing cardio for your legs does not build muscle in your legs. Depending on your fitness level, the cardio days should include 30-60 minutes. Yes, more cardio is better!
The new Jump Start Program includes circuits of Leg, Back and Chest exercises and lots of lunges. (If you can't do lunges, substitute leg press or squats). A quick alternative is the Hurry Up Program, which focuses on total body exercises, such as the chest press/lunge or lat pull own/reverse lunge. Both are done circuit style with no rest in between exercises.
If you haven't been to the gym for a while, see a fitness professional or doctor before beginning a new exercise program, and be careful not to overdo the intensity in circuit training.
1/14/2012
Sweet 16 - Push Up Progressions
How many kinds of pushups can you think of? A generic pushup is included in the new Jump Start Program - now some of you may pushups a bit challenging, others may find it boring or not particularly challenging.
How do you make a push up harder? Make it less stable so you have to use your deep core muscles more. After all, a push up is a plank with an up and down motion. My own clients range from those doing "girl pushups" to those doing push ups on 2 stability balls or 4 medicine balls. For an illustrated guide to 16 more different variations of the pushup from easier to harder click here.
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