Showing posts with label fitness. Show all posts
Showing posts with label fitness. Show all posts

1/08/2018

Your "Go To" Workout



It’s that one essential workout that you’ll commit to memory, keep in your back pocket or save on your cell phone. You’ll know the exercises you need to do, the order of exercises; and you’ll easily adapt it to your changing fitness level and goals using the chart below. You’ll get better results too, because you’ll waste less time st the gym - you’ve got a plan and you’re sticking to it.

The program is designed as a circuit of compound or super sets. You work opposing body parts, with continual flow from one exercise to the next, rest only as needed. This maximizes your time and can also help burn more calories each time you Workout.

Beginners focus on building endurance, and do 1-2 sets of 15 repetitions; if you’re doing 2 sets, repeat the super set before going onto the next exercises. If you’re working out on your own, weight selection is trial and error: if you can only do 12 reps, it’s too much weight, if you can do 20 reps it’s not enough weight.

Goal
Sets
Reps
Weight (% 1 Rep Max) Rest*
Endurance/Beginner
1-2
12-20
Low-Moderate (60-70%)
0-:90
Increase Size
3-4
8-12
Moderate - High (70-85%)
0-:60
Maximum Strength
3-6
1-10
High - Maximal (80-100%)
3:00
*when trading with compound sets, the second exercise is considered an active rest periods
Get Your "Go To" Workout" and feel free to let me know if you have any questions.






3/20/2014

Do You Need To Change Your Workout?

Whether your goal is to improve performance, slim down, cut-up, bulk-up, reduce risk of injury or work around a problem area, a carefully considered change up in your workout might be just what the doctor ordered.  In this issue, the signs that your fitness program needs a change and the changes that can take you to the next level.  

If any of these statements are true, a change in program is overdue.

You've been doing the same exercises for more than 6-8 weeks, the only change has been to increase weight.   Your body adapts to the exercises, you will experience a diminished return on investment in terms of muscle development, and changing body composition (gaining or losing weight). Planned changes, or periodization, can help you break through the plateau.   What's more, continually performing the same exact movements makes you more susceptible to repetitive motion injuries.  Read more here Machines vs. Free Weights

You're taking up or increasing participation in a sport or activity (running, cycling, hiking, basketball, soccer, and so on).  Your fitness program can complement and enhance your activities and sports participation, or it can conflict with them.  You may have noticed a particular problem since increasing your new activity, small adaptations to your workout can make a big difference.

Your goal or timeline has changed, you may want to get into shape for a vacation or wedding or the beach.  Simply doing more of the same thing may not be the optimal solution;  in fact, you're more likely to see diminished return and experience some sort of injury that prevents you from reaching your goal.

You've got a new health issue, to name a few common ones: back, neck or shoulder pain; blood pressure; broken bones; cancer; depression; diabetes; GERD; hernia; plantar fascitis; pregnancy; surgery; tendinitis.   Programs can be modified to achieve results and help deal with most issues. In some cases, exercise can be part of "the cure" or recovery.

You're bored or having trouble sticking with an exercise program.  A new routine can be just the thing to motivate you. Of course, it should also be relevant to your fitness goals and level.

Ten Changes to Make Today

1.  Get off the Machines They're a great place to start and can be an important part of the program... but if you've gotten stuck in a machines-only exercise rut you're doing more to work the machines than to work your muscle in a meaningful way.  Plus, they may put you at risk of repetitive motion issues.   Read more here Machines vs. Free Weights

2.  Decrease Stability/Decrease Weight/Increase Repetitions Strengthen your core and burn more calories as you workout. Performing exercises standing, on an exercise ball, on balance boards or with suspension training like TRX are a good way to go.  A stronger core can also improve your performance in lifting and many sports and give you a tighter and fitter appearance.

3.  Increase Stability/Increase Weight/Decrease Repetitions
Go heavy at almost any age to increase muscle - since muscle burns more calories than fat, you'll begin losing weight while you rest!  Carefully select exercises and pay attention to proper form.

4.  Change the Tempo  Increasing time spent on the eccentric (negative), adding an isometric contraction to exercises, or simply slowing the overall tempo - and increasing the time that the muscle is kept under tension rather than the weight - can help produce gains in strength, endurance and muscle size and break through plateaus.  Longer negatives increase strength and endurance, isometrics help cut and build muscle size.

5.  Plyometyrics   Increase explosive power, reduce risk of injury and have some fun with Plyometrics.  Participants in a well-designed program of stretching, plyometrics and weight training reduced landing forces from a jump by 20 percent, and increased their hamstrings strength by 44 percent.  Plyometrics can also be applied to upper body exercises and sport specific training.

Click here to learn about how many sets and reps you should be doing and see program examples at trainercary.com.

6.  Assess, Correct, Emphasize and Eliminate  Bad posture and movements patterns can reduce performance and increase risk of injury.  A movement and postural assessment like the one on my website can identify which muscles are tight and need stretching and which are extended and need strengthening, and help determine which exercises and stretches to add or remove from your program.  You can learn how to assess yourself at trainercary.com/fitness-assessment.

7.  Change the Mix or Timing of Strength and Aerobic Training  As a rule, if you want to get improve your running speed do cardio before strength, if you want to increase strength or build muscle, do cardio after.  The timing change that has personally helped me the most is to alternate days so that I can go all-in every day.

8.  Work One Side of Your Body at a Time  One side may seem weaker or smaller than the other, but that's only the beginning. Unilateral exercises can help improve core strength, and improve your overall strength by improving "neuromuscular efficiency" - the way your brain "recruits" muscle fibers.  This is time consuming, so you may not do it every time or for every muscle.  Read my article The Brain Train.

9. Superset and Circuit   Combine two or more different exercises for the same muscle group, with no rest in between, such as a chest press followed by pushup, and you can work the muscles longer and harder before tiring or risking injury.  Alternate between front and back of body or upper and lower body so that you don't have to rest in between, you will buirn more calories and increase the number of exercises per session.

10.  Interval Training  Alternating between higher and lower intensity in your cardio workout could be right for you if you have a good cardio base and want to improve performance or increase weight loss.  You'll also burn more calories for a few hours after exercising with interval training.  Read my quotes in this article The Best Interval Training Technique for You, on fitbie.com, from he publishers of Men's health

Still Stuck?  Get a Partner.  Join a Class,  Hire a Trainer  If two weeks or more pass by and you've skipped your exercise appointments, your plan isn't working.  Do you need an appointment with a friend or trainer 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?   Do you need my help?

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.

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.

2/07/2012

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.

10/27/2009

Pre-Hab/PostRehab

Are you or someone you know in treatment for an injury? Have you completed treatment and entered the post-rehab phase? Are you headed towards your next injury?

Nagging pains, problems, and injuries involving muscles and joints are an inevitable fact of life. Joint replacement surgeries are increasingly common. The good news is that a carefully designed fitness program can actually reduce the risk of injury, speed recovery, and prevent re-injury. Choose the wrong exercises, however, and you could be setting your self up for future problems.

These postings discuss pre-hab and post-rehab - specialized areas of training that require close work between client, trainer, and often physical therapists and doctors. However, once the issues are identified, your problems can be fairly easy to address.

Feel free to let me know if you have any questions, and to suggest future topics.

10/26/2009

COMMON PROBLEMS: What To Do, What to Avoid

The following are some brief summary case histories of common problems that you can address in your fitness program, including key things to add and avoid:

CASE HISTORY #1: ROUNDED SHOULDERS
Likely Injury: Rotator Cuff, Impingement, Biceps Tendonitis
Add to program: Chest stretch, reverse fly, scaption, close grip row, external rotation/rotator cuff strengthening
Avoid: Overhead shoulder exercise, incline chest press, front row, behind neck exercises

CASE HISTORY #2: KNOCK KNEES
Likely Injury: ACL/MCL Tear, possibly knee or hip pain, frequent ankle sprains
Add to program: Side Lying Leg Lift, Single Leg Press/Squat, Hip stretch, IT Band Stretch
Avoid: Adductor

CASE HISTORY #3: EXTERNALLY ROTATED FEET
Likely Injury: Plantar Fascitis, Achilles Tendinitis, calf cramps, frequent ankle sprains
Add to program: Foam Roll and stretch calves, toe raises, side lying leg lift, single leg press/squat
Avoid: Calf raises

CASE HISTORY #4: ARCHED BACK
Likely Injury:
Low Back Pain, Disk injuries
Add to program: Planks, lower body and back stretching, unstable exercises
Avoid: Excessive hip flexion and abdominal flexion (sitting, leg raises, crunches)

CASE HISTORY #5: POOR BALANCE
Likely Injury: Slips and Falls, Hip Fracture
Add to program: Single leg exercises, core strengthening
Avoid: Extended periods of sitting

10/25/2009

The Right Exercise Programs Can Prevent Injuries Before They Happen

"Pre-Hab" Train to prevent injuries before they happen. It may not be possible to reduce the risk of accidents, but you can train to reduce injuries from other sources such as falling, poor posture, and muscle imbalances. Start with a self-assessment or assessment by a qualified trainer who can help you develop a corrective fitness program.

The case histories below present a few common problems that can be observed and addressed in a fitness program, and some suggestions for each. You may have to make some changes to adapt your program to these phases, but you can still have a program that is effective and fun.

"Post-Rehab" If you've already had an injury or surgery, you're at a risk of recurrence. Follow a program designed to carefully get your body back into a regular training routine, while preventing a recurrence. The National Strength and Conditioning Association recommends that athletes continue with exercises they did in physical therapy - for many people, this can last a lifetime. Try to identify and correct the underlying causes of the injury, often muscle imbalances and postural distortions.

If you need help, I can show you how to incorporate physical therapy exercises into your workout routing, keep the routine interesting, and progress the exercises from the more controlled and "clinical" physical therapy environment to the gym.

CORRECTIVE FITNESS PROGRAMS

Over the past few years, I've shared several corrective programs with blog readers, you can access some of these programs by clicking below. The programs are general and appropriate for most people, however, if you have been treated for an injury you should talk to your physical therapist or doctor and get clearance before proceeding. You can also feel free to contact me for an appointment to develop a more customized program or program for other issues, and for personal instruction.

Low Back Pain Program

Plantar Fascitis/Shin Splints

Rounded Shoulders/Forward Head

3/04/2009

BODY FAT: Define it. Measure it. Lose it.

Think of Body Fat as Your Body's Way of Storing Extra Energy (Calories) and Protecting Itself

The scientific term for fat is adipose tissue, your body stores extra energy in the form of fat cells in the adipose tissue.

MYTH: When you exercise your body turns fat into muscle, when you stop exercising, it turns back to fat.

FACT: Fat and Muscle are separate and distinct. When you exercise you may lose fat and gain muscle, and when you stop you may lose muscle and gain fat. They don't transform into eachother.

Some of your body fat is called essential fat because it provides insulation and protects vital organs. Men need at least 2-4% and women need 10-12%. The remainder is called storage fat, and that's what send many of you to the gym. Body fat tends to increase with age.

3/03/2009

Losing Body Fat

There are only 2 proven ways to lose body fat: Burn more calories than you consume or consume fewer calories than you burn. Most of use a combination of both - exercise and watching our diets. What about watching carbs? Sure, if you load up on empty calories your body may crave more nutrition and you'll end up eating more, but protein shakes are also loaded with calories that you may not need. I've got some tips, by no means a complete list but just my personal top 10:

Cary's Top 10 Fat Burning Tips
1. Eat a good breakfast. Numerous studies have shown that people who eat breakfast do a better job losing weight and keeping it off. Breakfast skippers tend to make up lost calories later in the day. They don't have the energy to work out as hard, and the body doesn't produce the enzymes need to burn fat during their workout. One theory is that if you workout hard on an empty stomach, the body goes into "survival mode" - sparing fat and burning muscle protein for energy.
2. Use a combination of cardiovascular and strength training activities. Both burn calories while you are working out. Strength training has the added advantage of building muscle mass so that your metabolism increases - so you burn more calories at rest. Start with a cardio warm up, but avoid long cardio sessions before your strength training if you want to burn fat. You want as much energy as possible available for the strength training session. (If you're already lean and training for a marathon, you can skip this advice). Exercise at least 150 minutes er week, more to make real changes in body composition.
3. Work in the "cardio training zone" and you'll burn more fat than in the "fat burning zone." The fat burning zone is a myth: you may get a higher percentage of calories but the total calories burned is lower. You actually burn the highest percentage of calories while sleeping, not exactly a fat burning activity. The cardio zone begins at about 70% of your maximum heart rate. People who aren't on medication can use 220-age to get their maximum hear rate. (In my fitness orientations, we use a different formula that is more personalized.)
4. Interval training for your cardio activities can increase your calorie burn for several hours after you are done exercising. This is recommended for those of you who have already established an aerobic base. Try alternating between 65%-75% of your maximum heart rate for 2 minute intervals.
5. Circuit Training for your strength activities keeps the calories burning - The idea is to keep your heart rate up by eliminating the rest in between sets. Most of my workouts are organized in compound sets, working opposite body parts so that while one side works the other side rests. You may need to rethink or reorganize your traditional split routines. Just be sure to rest each muscle group for 48 hours in between workouts.
6. Gear your strength training to building lean muscle and burning fat. Target the large muscle groups, your legs, back and chest muscles burn more calories than arms and shoulders, and the latter get worked along with the big muscles. You should generally be working in the endurance strength training zone, so do 2-3 sets of 12-20 repetitions of the exercises at moderate weight. Exercises that require you to stand and/or stabilize generally burn more calories than seated or lying exercises. Total body exercises (i.e. lunges with chest press/lat pull down/biceps curls) really turn up the heat.


7. Don't rely on fad diets and supplements. Try to make lasting changes in your diet and lifestyle. Be careful of supplements containing large amounts of stimulants like caffeine and guarana, these can increase your heart rate and you may already be consuming caffeine in your coffee or tea. Caffeine in moderation does help burn fat. If you're already getting enough protein in your diet, ship the protein supplement you don't need the extra calories! The American College of Sports Medicine recommends that endurance trained athletes consume 1.2-1.4 grams of protein per kilogram of body weight daily.
8. Periodize, or change your exercise routine, at least every 4-6 weeks. Your body adapts during this period and you will see diminishing returns on the time you invest. You can change the pace and duration of your cardio routine. For strength training, change the sets, repetitions, tempo, try less stable exercises and total body exercises.
9. Avoid Overtraining - Muscles grow while you rest. If you are spending more than an hour 3-4x a week working out and not seeing results, and often feel tired and sore, you may be overtraining. Your body shuts down the muscle building process and stops burning stored fat. Work hard, but also rest.
10. Pay careful attention to posture, aches, pains and injuries. You're in this for the long haul and cannot afford to be sidelined by pain or injury that keeps you from working out. It is important to incorporate corrective exercises into your program - call it "prehab" - and avoid exercises that can exacerbate your problem areas. The most common problems that I see include: a. Feet Turn Out /Knees Turn in - sets you up for foot pain (plantar fascitis), knee or hip pain or injury, back pain; b. Shoulders Roll Inward - sets you up for rotator cuff injury, possible upper spinal injury; c. Arched Back - Sets up disk injury may also indicate predisposition to abdominal herniation. I am happy to meet with you, assess you for these potential issues and discuss appropriate corrective exercises and program modifications.

2/22/2009

Free On-Line BODY FAT CALCULATOR

Click here for a quick and easy test that you can do in your home, and track results over time. All you need is a computer that is connected to the internet and a tape measure. For more accuate results, schedule a reading with me using body calipers.

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