Showing posts with label NYSC Personal Training. Show all posts
Showing posts with label NYSC Personal Training. Show all posts

7/20/2015

15 Minutes Can Get You Better Results and Reduce Your Risk of Injury

Thanks for your readership of my fitness blog. To show my appreciation, I am pleased to offer a complimentary fitness program review .  We will discuss your goals, fitness level, current program and results, and give you a chance to ask questions.  This is a must if any of the following apply:
  • you're just starting out or returning
  • you've been working hard but aren't getting the results you want
  • you've plateaued 
  • you've had an injury, medical issue, pregnancy
  • you're bored, routine has gotten stale
  • you aren't working with a trainer
  • you have a special event -- wedding, trip, beach, etc.
  • you've been a reader for some time and just have some questions
Please note availability is limited and we need to schedule in advance. 

2/03/2013

Get the Results YOU Want

Whether you're new to the gym, returning after a break, or resolved to bust through a plateau and take your fitness to a new level in 2013, this newsletter has you covered.  In this issue,  the tools you need including  help Setting Goals, Assessing Your Current Fitness, Scheduling and Commitment, Program Design and Measurement, and sample programs that you can adopt or adapt. 
Effective Fitness Goals are measurable, achievable, yet challenging.  Break big goals up into smaller goals so that you can track progress and be motivated by little successes along the way.  Choose the right measurements of success:  Some goals like strength and athletic performance and weight loss are easily measured in pounds, or with a ruler or stopwatch. For toning, body measurements, clothes size and subjective assessments of how you look and feel and move are often a better indication of change in body composition.  Ensure success by incorporating the following into your plan: ·         
·     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, and 300 minutes weekly significantly improve body composition according to the American College of Sports Medicine.
·       To ensure safe, effective long term weight loss, make lifestyle changes that lead you to drop 1-2 pounds per week, according to ACSM and the American Dieticians Association. 
·        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. Combine aerobic and strength training to burn calories so that the body draws on stored fat from all areas. 
Once you've established your goals, assess your posture, movement and any problem areas using this mini-self-assessment.  Incorporate exercises that improve your posture and movement. Common problems like rounded and elevated shoulders, knock knees, out-turned feet and hips that are tilted can lead to injury, prevent you from working muscles at the optimum angle, and interfere with balance and force production. You'll perform better when working out or in sports and reduce risk of finding yourself on the disabled list.
Custom-tailor your program to focus on your goals, condition and abilities.   You probably can't wear a new suit off the rack without having it tailored to you, the same idea applies to "one-size-fits-all" exercises program, or borrowing exercises that suit another person or purpose.  If your goal is weight loss, focus on aerobic exercise, strength training large muscles (legs back chest), circuit-style training with limited rest, and multi-joint exercises to maximize calories burned.   For other goals, select the number of sets, repetitions and rest interval using the chart below.

Goal
Sets
Repetitions
Weight/ % 1 Rep Max
Rest
Lean/Tone (Endurance)
1 - 3
 12 - 20
Moderate / 60-70%
0 - :90
Increase Size (Hypertrophy)
3 - 5
 8 - 12
Moderate-High / 70-85%
0 - :60
Maximum Strength
3 - 6
 1 - 12
High / 70-100%
:45 - 5:00
Power (and Plyometrics)
3 - 6
 1 - 10
Low / 30-45% or 10& body weight
3:00 - 5:00
     
Consistency/showing up takes commitment.  Schedule your workout appointments like any other important meeting. Put it right into your calendar!  Attend scheduled classes, meet a reliable friend, have an appointment with a trainer, or create your own "incentive reward" program - reward yourself for achieving a fitness goal or just for showing up. My clients often tell me that without our scheduled appointment they would find a reason to skip the gym.  I even found myself skipping my aerobic workouts or cutting them short - so I changed my schedule to alternate days of total body strength training and aerobic exercise because it made my aerobics more consistent. 
500 Crunches a Day Won't Get You a Six Pack
Abdominal exercises may be the most over-hyped, overdone and possibly least effective exercises.  Your abdominal muscles are covered with fat.  To see the muscles, lose the fat.  Abdominal exercises do not burn a significant amount of fat.  You cannot spot reduce.  So what's the secret?  Diet, aerobic exercises, and working the big muscle groups.    
Exercise progression means continually overloading the body's system by changing the exercise stimulus. Increasing weight and/or repetitions is one way to progress, but shouldn't be the only way. Your body adapts to exercises within 4-6 weeks, you'll experience diminished return from your program as you continue doing similar exercises and a similar range of sets, repetitions, time under tension and stability.  Or in the case of aerobics, if you continue training in a steady state. You also expose yourself to the same kind of repetitive stress injuries as factory workers when you continually do the same exact movements and work at the same intensity.  Periodization is changing your exercise program at regular planned intervals.
 For best results, most people should Periodize their training and cycle between 2-3 different phases of training on a 4-6 week basis. If you've been focused on stable training such as machines, lying on benches and/or sitting through your workout, try standing.  It increases core activation and targets a greater cross section of muscle fibers. Once you've mastered standing, progress to exercises on a single leg, or 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 here.  Another option is to include different types of training within each week.  Instead of splitting between muscle groups, try alternating workouts between strength, stability and power.
Visit  trainercary.com/programs for a progression of programs for any fitness level.
Running the Marathon in 2013 is a realistic goal if you've been running at least 2-3 hours a week for a about a year.  Running your best time may also be possible for those who've run before, or maybe you want to get back into the marathon because an injury sidelined you?   Or run shorter distance races.  Interval training can help improve your aerobic capacity and speed, read more in this article, The Best Interval Training Technique for You.

The biggest mistake people make is to assume that because they're running they don't need to do leg exercises.   In fact, a custom-tailored corrective strength and flexibility program can help prevent injury and improve athletic performance.  The steps are almost identical to those outlined above for strength training.  Assess your posture and movement, and follow the programs outlined on my website. 

Has your running program been sidelined by recurring injury or pain?  It may be possible to overcome these problems with the right program.   I recently began training a new client who stopped running years ago because it hurt his knees.  After 2 weeks on a corrective program, he was able to start running without pain.

My niece is one of the top divers on her Division 1 college team, but  hamstring pain and tightness has affected her ability to jump off the diving board.  She's about to begin a program to overcome this problem.  Basketball players, soccer players and other recreational and competitive athletes can often benefit from corrective programs. 

Choosing the right measurement tool can be an important part of your success.  Many people want a hard objective measurement but softer measurements such as how you feel and how your clothes fit are also important. 

People often rely too much on a specific measurement, or choose one that lacks positive reinforcement or accuracy.  Body fat measurements, for example, are imprecise tools, and for someone interested in losing a large number of pounds, potentially discouraging.  Changes in waist or clothing size might be a more appropriate and motivating measurement. 

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.

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. 

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.

  • Lose 2% of body weight, aerobic exercise performance and cognitive abilities are degraded. 
  • Lose 3-5% of body weight, there is risk of heat related illness.  The rate of sweat production declines and can lead to hyperthermia - overheating of the body and brain.  Life-threatening exertional heatstroke occurs when body temperature exceeds 104 and internal organs begin to shut down.
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.

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.

  • Electrolyte and sodium depletion can cause muscle cramping.  
  • Profuse sweating over time can literally flush sodium out of your body;  if not replaced, a dangerous condition called hyponeutremia resuts.    
Most people don't need to be overly concerned with hyponatremia, but participants in extended exercises events, including marathons, triathalons and sports in hot humid weather should consider electrolyte replacement or salt tablets. The concern here is the potential for athletes to overhydrate with water.

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.

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.

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?

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.  

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.

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

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
Originally Published in January 2010

 
#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.

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. 

9/30/2011

Measure, Track and Burn Body Fat.

Now is the perfect time to get into peak shape. The weather is cooling and the holiday eating season hasn't yet begun. This issue will give you the tools you need.

Measure and Track Body Fat
Start by visiting trainercary.com/bodyfat for a simple online app that measures body fat. All you need is a tape measure and internet access, and you can see where you're at today and easily track progress in the future. This app is reasonably reliable, and can be more accurate than the handheld bio-impedance monitors. Do it with a friend, and track your progress together. Do it in your office and have a competition! If you'd like to learn more about measuring body fat, I've got an in-depth review of bodyfat measurement techniques.

When is a Deficit is Good Thing?
Calories are a measure of energy. A pound of body fat is equivalent to about 3500 calories. Take in 3500 more calories than you burn, and your body will store the excess energy as a pound of fat. Burn 3500 more calories than you take in and a pound of fat will disappear. If you want to lose 10 pounds, you need to burn 35,000 more calories than you take in.  An energy deficit is a good thing when it comes to burning fat.

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For safe, effective weight loss, plan on losing about 1-2 pounds per week. Reduce your weekly caloric intake by 7000 calories, or increase your weekly caloric expenditures by 7000. Or split the difference and go for 3500 of each. You should lose about 2 pounds of fat per week following this simple formula.

Don't skip meals or reduce calories below 2000 without seeking medical advice. These approaches are not safe and usually don't work. The body goes into "survival mode" when it is deprived of needed calories and may actually reduce the amount of fat that is burned. You also may not be able to exercise as hard if you don't have the energy.

Maximize Your Cardio
Did you know that there is a scientifically proven way for most people to burn an extra 500-1000 calories a week without spending any more time working out? With Interval Training, your body continues to burn calories at a higher level for 1-3 hours after you exercise, so you'll burn an extra 100-200 calories per session. If you're doing 45-60 minutes of cardio 5 days a week, it adds up quickly.

An effective interval training program will typically involve 2 minutes of cardio at 65% of your maximum heart rate alternating with 2 minutes at 80%. You'll want to see your doctor before beginning a challenging new program, and it may help to meet with a fitness professional to set the heart rate targets and review cardio programming.

The publishers of Men's Health and Prevention magazine recently interviewed me for a web article about Interval Training, which goes into more detail on the subject.

Build Muscle to Burn Fat
A pound of muscle burns 40-50 calories a day, a pound of fat burns about 5 calories. Strength training is to build "lean muscle" is effective in two ways. You burn calories while doing the exercises, and your body will burn more fat while at rest. And you don't have to bulk up to do it - training in a range of 15-20 repetitions will give you that lean toned look without the added bulk. Focus on the larger muscles like legs, back and chest for maximum effectiveness, because the bigger the muscle the more calories it burns at work or rest. For a variety of fitness programs at every level, visit trainercary.com/exercise-programs.

9/08/2010

NON TRADITIONAL TRAINING WORKOUT

Target the Weak Links with this Simple Program

You've probably seen or heard of some of these workouts, kettlebells and sandbags are the rage now.  Other versions may use heavy ropes, beer kegs, sledge hammers, or balls filled with water. The idea is to challenge your body, brain and muscles to produce force under different and more challenging circumstances, to get you out of your workout rut.  This workout, which I developed for a few of my advanced clients, uses typical gym equipment.  It is appropriate for someone who has been working out for a few years, and wants some integrated exercises to target the core, stabilizer muscles and wrists and forearms - the often neglected weak links.  If you've had any recent problems with wrists or elbows (ie, tennis or golfers elbow), these exercises may not be appropriate for you. 

Each exercise will use either a body bar or barbell gripped in the center to increase the challenge.  Warm up first, select a much lower weight that you would ordinary work with, and make sure that you allow adequate space between other members and yourself.  Begin the program at a weight where you can do 12-15 repetitions, and if you experience any discomfort at the joints reduce the weight or discontinue the program,

Single Arm Chest Press Using Barbell (or Body Bar) - grip barbell in center and exercise each side in individually.  Progression:  Single Arm Chest Press on Stability Ball Using Barbell.

Single Arm Bent Over Row Using Barbell (or Body Bar) - grip barbell in center and exercise each side in individually.  Progression:  Single Arm Bent Over Row Standing on one Leg Using Barbell

Lateral Raise Using Body Bar - grip body bar in center and exercise both Sides.  Progression:  Lateral Raise Using Body Bar Standing on One Leg

Single Arm Biceps Curl Using Barbell (or Body Bar) - grip barbell in center and exercise each side in individually.  Progression:  Single Arm Biceps Curl Standing on one Leg Using Barbell

Triceps Kickback Using Body Bar - bend over and maintain a neutral spine, grip body bar in center and exercise both sides. Progression:  Triceps Kickback Using Body Bar Standing on One Leg

You may experience Delayed Muscle Soreness for 1-2 days after starting this workout, because you are using muscles in a different way and activating more muscle fibers.  Try it, let me know how it works or if you have any questions.



STEP IT UP MINI WORK OUT PROGRAM

If any of these points apply, then this is the workout for you..

- Stuck on the same machines or exercises for a while and aren't getting the results you want
- Advanced your program but need a few new moves to kick it up a notch
- Haven't been working out regularly and need to step it up

or maybe you're just looking for something different?

This workout is appropriate from the beginner/intermediate level and above, and is a total body exercise circuit.  That means you're using big muscles, a lot of muscles and you're working almost non stop to maximize results.  Warm up first, and select or set weights so that you can do two sets of 15-20 repetition of each exercise.  I've given you the basic exercises, and in some cases a progression to make it more challenging.

Single Leg Press - This is one of my favorite exercises for people who sit a lot.  Use about half the weight you normally would and pay extra attention to keeping the toe, knee and hip in alignment as you perform the leg press.  Push out through your heel and feel the fire in your glutes.

Scaption - This exercise is similar to a lateral raise but works muscles that help your posture in the shoulder area.  Use very light weights, hold them in front of your thighs in a thumbs up position and draw in the abdominal muscles.  Raise the arms in a V, maintaining a 45 degree angle, stop at shoulder height and slowly bring the weights down to starting position.  As you do scaption, you should feel the contraction between your shoulder blades.  Progression:  single leg scaption.

Pushups on a Bench - Face the bench so that the long side is in front of you, place your palms down on the bench spread wide, and spread your feet wide.  Pull the abdominal muscles tight and perform the push-up, and try to touch the chest to the bench.  It should be slightly easier to do a full push-up this way compared to on the floor.  Progressions:  Floor push-up; regular push-up with feet on a BOSU ball.

Squat with Cable Rope Row - Attach the rope handle to the cable machine at about waist level, grip the handle with the boots of each hand, and step back far enough to create a space between the plates.  Slowly squat down and as you rise back up pull the rope back into the row.  Progression:  Squat with Single Arm Cable Row.

Cable Triceps Pulldown - Attach the straight or easy bar to the cable machine at a high level, place palms up shoulder width apart and grip the bar.  Keep the elbows by your sides directly below the shoulder, and perform the exercise by pulling the bar down and resisting as it rises.  Progression:  Cable Triceps Pulldown on Balance Board.

Step Up Balance and Curl - Use a step or box and a pair of dumbells lighter than those you normally use for biceps curls.  Draw in your abdominals, step onto the box and balance on one leg.  The leg you're standing on should have a bent knee, the other knee should be raised, Perform one biceps curl in the position, step down and alternate.  Progression:  higher box; face sideways and work one side at a time.

This is the kind of workout that almost anybody can do, yet even the most advanced reader will find it quick, efficient and effective.

1/21/2010

Training by the Numbers: Exercise Guidelines to Reach Your Goals

How much do I have to exercise? A minimum of 20-30 minutes a day or 150 per week, double that to see real change

How quickly can I lose weight? Figure on 1-2 pounds per week for safe, effective weight loss

How often can I do cardio? Every day, as often as you like - as long as you're not in pain

How often can I strength train? Give your muscles a day off to recover and grow; you can do a total body workout every other day or split the routine and alternate the muscles that work and rest

How long does it take to see muscle growth? It takes about 16 strength training sessions over several weeks to see an increase in size

How do I increase muscle size? 3-5 sets with weighs that you can lift in a range of 8-12 repetitions

What if I just want to tone? Try 1-3 sets with weights that you can lift in a range of 12-20 repetitions

How about getting really strong, like increasing my bench press? Usually you'll want to be doing 3-6 sets with a weight that you can lift in a range of 1-8 repetitions, with long rests in between

How often should I change my routine? At least every 4-6 weeks, because your body adapts and you'll hit a plateau

Which is the best form of cardio? For most people, the one you enjoy most

What should my heart rate be while exercising? The simple answer for most pregnant, healthy people is this formula: (220-age)x70-75%. Higher or lower levels may not produce optimal results

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