Have you ever seen the gym member who is constantly walking on the treadmill and getting nowhere? (Literally and figuratively)
I’m not saying there’s anything wrong with good old fashioned walking but if you want results another approach might be in order. This is why I recommend interval training. Because of my short attention span, I discovered this type of training for myself years ago.
Interval Training is a system that alternates spurts of high intensity movement with lower intensity movement. Because of the different intensities, your body never adapts to it enabling you to get better results in less time.
There are many different approaches to this system of training One way to use it is for your cardio workout. Try alternating running or walking at different speeds in three or four minute intervals for 30 minutes. Because of the combination of aerobic and anaerobic training, you will be able to increase your cardio output. Another way to use it is for strength training. Try doing a set of squats followed by one minute of jumping jacks or pushups combined with mountain climbers. The options are endless. This type of workout uses all your muscles compared to the nautilus circuit which consists of mostly isolation exercises.
If you are new to fitness or if you have been working out for years, this system will yield results.
Most importantly, this type of workout is something you can stick with because it does not take much time and can be done anywhere.
Have fun and get creative ---here is a sample workout to try-
1. Run or walk fast (depends on your fitness level) 3 minutes
2. Squat with or without weights –one minute
3. Lunge in place alternating legs-one minute
4. Repeat 1-3
5. Pushups (as many as you can do)
6. Jumping jacks –one minute
7. Crunches /cross crunches 20-30 reps
8. Run or walk fast 3 minutes
9. Repeat 5 – 8
Cool down and stretch --- then enjoy the rest of your day!!!
Wednesday, October 28, 2009
Wednesday, October 21, 2009
Mix it up for the best results!
"If you do what you've always done, you get what you've always gotten"
This month Mix it up! Do something different than what you've always done for a workout. If you always walk the same pace for 2 miles- change it up and try adding some higher intensity intervals or try the elliptical or a Group Kick class. Our bodies get good at what we do and if you want to see changes you need to shake things up a bit and give your body a new challenge!
Tuesday, October 20, 2009
Fitness Myths - Continued....
Caution: Fitness myths can be hazardous to your health.
Many people – even those who have been working out for years – have misconceptions that can prevent them from getting the results they’re seeking or, worse yet, cause an injury.
What are some of these fitness myths?
Myth #6. Stretching before exercising prevents injury. While not everyone agrees, research shows that stretching before exercise increases the probability of injury and may decrease your workout performance. The best way to prepare for exercise may be to warm up with a quick walk, jog, swim or bike ride.
Myth #7: The more I sweat, the more weight I’m losing. Some people think of sweat as fat melting away as they work out. Sweat is sweat, not fat. Sweating is a way for your body to cool itself. While sweating is an indication, to some degree, that you’re working hard, keep in mind that some people sweat more than others.
Myth #8: To lose weight, focus on dieting and cardio training. A combination of diet, cardio training and strength training is the best way to lose weight. Cardio training burns calories, but strength training can help build muscle, which burns more calories than fat. Dieting is also important, but restricting calorie intake too much can slow down your metabolism to the point where your body wants to store fat.
Myth #9. Training with weights will make you muscular. Women sometimes avoid weight training because they think it will make them too muscular. However, women do not have a high enough testosterone level to become muscle-bound. Even men need to do a great deal of strength training to gain muscle.
While strength training will not make a woman muscle bound, it will help her reach and maintain a healthy weight, turn some fat into muscle and strengthen her body.
Myth #10. If you eat more protein, your muscles will be bigger. Muscle mass comes from eating more calories than you burn and challenging your muscles beyond their usual levels of resistance. The calories should come from a combination of nutrients, including fat and carbohydrates as well as protein. Keep in mind, too, that too much protein can cause kidney strain and dehydration.
Many people – even those who have been working out for years – have misconceptions that can prevent them from getting the results they’re seeking or, worse yet, cause an injury.
What are some of these fitness myths?
Myth #6. Stretching before exercising prevents injury. While not everyone agrees, research shows that stretching before exercise increases the probability of injury and may decrease your workout performance. The best way to prepare for exercise may be to warm up with a quick walk, jog, swim or bike ride.
Myth #7: The more I sweat, the more weight I’m losing. Some people think of sweat as fat melting away as they work out. Sweat is sweat, not fat. Sweating is a way for your body to cool itself. While sweating is an indication, to some degree, that you’re working hard, keep in mind that some people sweat more than others.
Myth #8: To lose weight, focus on dieting and cardio training. A combination of diet, cardio training and strength training is the best way to lose weight. Cardio training burns calories, but strength training can help build muscle, which burns more calories than fat. Dieting is also important, but restricting calorie intake too much can slow down your metabolism to the point where your body wants to store fat.
Myth #9. Training with weights will make you muscular. Women sometimes avoid weight training because they think it will make them too muscular. However, women do not have a high enough testosterone level to become muscle-bound. Even men need to do a great deal of strength training to gain muscle.
While strength training will not make a woman muscle bound, it will help her reach and maintain a healthy weight, turn some fat into muscle and strengthen her body.
Myth #10. If you eat more protein, your muscles will be bigger. Muscle mass comes from eating more calories than you burn and challenging your muscles beyond their usual levels of resistance. The calories should come from a combination of nutrients, including fat and carbohydrates as well as protein. Keep in mind, too, that too much protein can cause kidney strain and dehydration.
Wednesday, October 14, 2009
Fitness Myths Can Be Hazardous To Your Health
Many people – even those who have been working out for years – have misconceptions that can prevent them from getting the results they’re seeking or, worse yet, cause an injury.
What are some of these fitness myths?
Myth #1. Crunches and abdominal exercises will give you six-pack abs. The most important factor in developing six-pack abdominal muscles is a person’s diet. You won’t see improvements in your abdominal muscles until you trim away the fat that covers them by dieting and burning calories through cardio exercise. Avoiding processed carbohydrates, sugar and deep-fried foods will have a greater impact on a person’s abdominal muscles than countless crunches. Total body strength training and interval training will also help.
The “six-pack” effect comes from one long muscle – the rectus abdominis – but once you’ve lost your abdominal fat, you’ll also need to work your internal and external obliques, and your transverse abdominis.
Myth #2. Use high reps and low weight to tone up. As with your abdominal muscles, diet and cardio training will have a greater impact on muscle tone than the number of repetitions you do. If you can do more than 12 reps with a weight, you will probably need to increase the weight to get the results you want. Likewise, if you can’t do eight or more reps with the weight, it is probably too heavy for you.
Myth #3. Circuit machines, such as Nautilus, are the safest way to exercise. While machines are sometimes safer to use than free weights, it doesn’t mean you can’t hurt yourself on them. New studies show that many circuit machines put significant stress on certain body parts and may not use a natural movement. Leg extensions, for example, put stress on the knees.
To avoid injury, consult the diagrams on the machines and consider having a personal trainer show you how to use them properly.
Myth #4. Don’t eat after 8 p.m., because the food will turn to fat. When you eat has less of an impact on whether food will turn to fat than what you eat. If you’re eating a steady diet of ice cream and potato chips after 8 p.m., you will gain weight. If you’re eating healthy and have not exceeded a reasonable number of calories for the day, you may lose weight.
Many experts believe that your calorie intake for the day and level of activity are the only factors that affect whether the body adds fat on any given day. However, some believe that calories added at night will more likely turn to fat, because people are less active at night and burn fewer calories. Even if this is a factor, it is not a major factor in weight gain.
Myth #5. If you’re not sore, you didn’t work out hard enough. While soreness is to be expected when you are just beginning to exercise or when you change your program, if you are otherwise sore a day or two after your workout, you probably overdid it.
Soreness is caused by tears in your muscle fiber. If you're sore after every workout, you're not allowing your body time to recover. During this recovery period is when you’ll experience the most muscle growth.
What are some of these fitness myths?
Myth #1. Crunches and abdominal exercises will give you six-pack abs. The most important factor in developing six-pack abdominal muscles is a person’s diet. You won’t see improvements in your abdominal muscles until you trim away the fat that covers them by dieting and burning calories through cardio exercise. Avoiding processed carbohydrates, sugar and deep-fried foods will have a greater impact on a person’s abdominal muscles than countless crunches. Total body strength training and interval training will also help.
The “six-pack” effect comes from one long muscle – the rectus abdominis – but once you’ve lost your abdominal fat, you’ll also need to work your internal and external obliques, and your transverse abdominis.
Myth #2. Use high reps and low weight to tone up. As with your abdominal muscles, diet and cardio training will have a greater impact on muscle tone than the number of repetitions you do. If you can do more than 12 reps with a weight, you will probably need to increase the weight to get the results you want. Likewise, if you can’t do eight or more reps with the weight, it is probably too heavy for you.
Myth #3. Circuit machines, such as Nautilus, are the safest way to exercise. While machines are sometimes safer to use than free weights, it doesn’t mean you can’t hurt yourself on them. New studies show that many circuit machines put significant stress on certain body parts and may not use a natural movement. Leg extensions, for example, put stress on the knees.
To avoid injury, consult the diagrams on the machines and consider having a personal trainer show you how to use them properly.
Myth #4. Don’t eat after 8 p.m., because the food will turn to fat. When you eat has less of an impact on whether food will turn to fat than what you eat. If you’re eating a steady diet of ice cream and potato chips after 8 p.m., you will gain weight. If you’re eating healthy and have not exceeded a reasonable number of calories for the day, you may lose weight.
Many experts believe that your calorie intake for the day and level of activity are the only factors that affect whether the body adds fat on any given day. However, some believe that calories added at night will more likely turn to fat, because people are less active at night and burn fewer calories. Even if this is a factor, it is not a major factor in weight gain.
Myth #5. If you’re not sore, you didn’t work out hard enough. While soreness is to be expected when you are just beginning to exercise or when you change your program, if you are otherwise sore a day or two after your workout, you probably overdid it.
Soreness is caused by tears in your muscle fiber. If you're sore after every workout, you're not allowing your body time to recover. During this recovery period is when you’ll experience the most muscle growth.
Sunday, October 11, 2009
Exercise Is Best Medicine For Back Pain
Many people use back pain as an excuse for not exercising. Yet exercise is the best way to reduce or even eliminate back pain.
Exercise can also help you recover faster, prevent re-injury and reduce the risk of being disabled by back pain. As your muscles become stronger and more flexible, your posture should also improve.
Back pain is among the most common ailments, affecting 70 to 85 percent of all Americans at some point in their lives, according to the American Chiropractic Association, which adds that it is the leading cause of inactivity for people under age 45.
Ideally, everyone should take steps to avoid back pain in the first place. Whether or not you are already experiencing back pain, it is important to lift objects by squatting and using your legs, rather than bending over and using your back to lift. Pushing, rather than pulling, heavy objects is also recommended.
People who spend long hours sitting or driving also frequently suffer from back pain. Those who sit for long periods should take breaks to stretch their back regularly. Working flat shoes instead of heels can also help women avoid back problems.
The best defense against back pain, though, is regular exercise to strengthen “core” muscles, which include muscles of the back, abdomen and buttocks. These muscles work together to support the spine.
A Workout For Back Pain
What exercises should your workout include?
Start with a warm-up, taking at least five minutes on a treadmill or elliptical machine, or try walking or running in place if you don’t have access to the proper equipment. Follow your warm-up with stretching, then strengthening exercises.
Stretching. Stretching tight back and hamstring muscles can lengthen and loosen them, which will help relieve back pain. Stretching can also increase your mobility, helping to prevent further back injury.
One simple stretching exercise is the pelvic tilt, which stretches the lower back. Lie on your back with your knees bent and feet flat. Tighten your buttocks and abdomen, flattening the small of your back against the floor, then hold it there for a count of five. As a second exercise, while in the same position, stretch your stomach muscles by grasping your left leg behind the knee or back of your thigh, then pull your knee toward your left shoulder.
To stretch your quadriceps, stand up with your back against the wall. Press the small of your back and the back of your neck toward the wall, then hold that position for 10 to 30 seconds.
It is especially important to stretch hamstring muscles. Here are two exercises that can help. First, while sitting on the floor, extend your right leg, and place your left foot against your right knee. Lean forward, keeping your back straight. Reach for your foot until you feel your hamstrings stretching. Hold the position for 10 to 20 seconds. Next, lying flat on your back, raise a leg up, grab it and pull it until you feel your hamstring stretching. Repeat each exercise at least five times, then switch sides.
Strengthening. Best results for strengthening your back can be achieved using weights or exercise machines. However, there are plenty of exercises that can help even if you don’t have access to equipment.
One common exercise for strengthening core muscles is “the bridge.” Lie flat on your back with knees bent and feet flat. Raise your buttocks off the floor, keeping your abs tight. Your shoulders and knees should be in straight line. Hold for a count of five, then slowly lower your buttocks.
“The plank,” a strengthening exercise for the back, abs and neck, is also useful. Lie on your stomach with your elbows and forearms on the floor. Balance on your toes and elbows, keeping your back and legs straight as a plank, and tighten your abs. Hold the position for 10 seconds, relax, then repeat.
A good exercise to strengthen your back, hips and quads is to stand with your back against a wall and to slide your back down until you are in a sitting position. Your back should be straight and your feet should be shoulder-width apart. Tighten your abs, count to five and slide back up the wall. As you build strength, add to the amount of time you remain in a sitting position.
All exercises should be done slowly, with attention paid to form and breathing. Hold your position for at least a count of five and repeat at least five times, but up to 15 times.
While a full body workout is recommended, some exercises should be avoided by those with back pain. Many exercises using weights, such as the military press or curls, put pressure on your back muscles. Leg lifts and some exercise machines should also be avoided; straight leg sit-ups can aggravate your back, but partial sit-ups can help it.
As with any exercise program, consult with your doctor before beginning your program. Consider stretching daily and doing strengthening exercises every other day. Most importantly, develop a routine and stick with it.
Mark Federico is the owner of Boost Fitness, which is located in Northboro, Hudson and Westford. He can be reached at mfederico@myboostfitness.com.
Exercise can also help you recover faster, prevent re-injury and reduce the risk of being disabled by back pain. As your muscles become stronger and more flexible, your posture should also improve.
Back pain is among the most common ailments, affecting 70 to 85 percent of all Americans at some point in their lives, according to the American Chiropractic Association, which adds that it is the leading cause of inactivity for people under age 45.
Ideally, everyone should take steps to avoid back pain in the first place. Whether or not you are already experiencing back pain, it is important to lift objects by squatting and using your legs, rather than bending over and using your back to lift. Pushing, rather than pulling, heavy objects is also recommended.
People who spend long hours sitting or driving also frequently suffer from back pain. Those who sit for long periods should take breaks to stretch their back regularly. Working flat shoes instead of heels can also help women avoid back problems.
The best defense against back pain, though, is regular exercise to strengthen “core” muscles, which include muscles of the back, abdomen and buttocks. These muscles work together to support the spine.
A Workout For Back Pain
What exercises should your workout include?
Start with a warm-up, taking at least five minutes on a treadmill or elliptical machine, or try walking or running in place if you don’t have access to the proper equipment. Follow your warm-up with stretching, then strengthening exercises.
Stretching. Stretching tight back and hamstring muscles can lengthen and loosen them, which will help relieve back pain. Stretching can also increase your mobility, helping to prevent further back injury.
One simple stretching exercise is the pelvic tilt, which stretches the lower back. Lie on your back with your knees bent and feet flat. Tighten your buttocks and abdomen, flattening the small of your back against the floor, then hold it there for a count of five. As a second exercise, while in the same position, stretch your stomach muscles by grasping your left leg behind the knee or back of your thigh, then pull your knee toward your left shoulder.
To stretch your quadriceps, stand up with your back against the wall. Press the small of your back and the back of your neck toward the wall, then hold that position for 10 to 30 seconds.
It is especially important to stretch hamstring muscles. Here are two exercises that can help. First, while sitting on the floor, extend your right leg, and place your left foot against your right knee. Lean forward, keeping your back straight. Reach for your foot until you feel your hamstrings stretching. Hold the position for 10 to 20 seconds. Next, lying flat on your back, raise a leg up, grab it and pull it until you feel your hamstring stretching. Repeat each exercise at least five times, then switch sides.
Strengthening. Best results for strengthening your back can be achieved using weights or exercise machines. However, there are plenty of exercises that can help even if you don’t have access to equipment.
One common exercise for strengthening core muscles is “the bridge.” Lie flat on your back with knees bent and feet flat. Raise your buttocks off the floor, keeping your abs tight. Your shoulders and knees should be in straight line. Hold for a count of five, then slowly lower your buttocks.
“The plank,” a strengthening exercise for the back, abs and neck, is also useful. Lie on your stomach with your elbows and forearms on the floor. Balance on your toes and elbows, keeping your back and legs straight as a plank, and tighten your abs. Hold the position for 10 seconds, relax, then repeat.
A good exercise to strengthen your back, hips and quads is to stand with your back against a wall and to slide your back down until you are in a sitting position. Your back should be straight and your feet should be shoulder-width apart. Tighten your abs, count to five and slide back up the wall. As you build strength, add to the amount of time you remain in a sitting position.
All exercises should be done slowly, with attention paid to form and breathing. Hold your position for at least a count of five and repeat at least five times, but up to 15 times.
While a full body workout is recommended, some exercises should be avoided by those with back pain. Many exercises using weights, such as the military press or curls, put pressure on your back muscles. Leg lifts and some exercise machines should also be avoided; straight leg sit-ups can aggravate your back, but partial sit-ups can help it.
As with any exercise program, consult with your doctor before beginning your program. Consider stretching daily and doing strengthening exercises every other day. Most importantly, develop a routine and stick with it.
Mark Federico is the owner of Boost Fitness, which is located in Northboro, Hudson and Westford. He can be reached at mfederico@myboostfitness.com.
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