April 25, 2024

Interval Exercise for a Workout Boost by Nicole Bryan

December 9, 2015 By Leave a Comment

Cardiovascular interval training is a fun, effective way to burn calories. Interval training can be performed outdoors or inside the gym on stationary cardiovascular equipment. Interval training can be performed by a novice exerciser and yet will also challenge an advanced exerciser. The intervals can truly be whatever you want to make them. Consider intervals a workout by design approach to your exercise.

The interval training principle is simple; work intervals followed by rest/recovery intervals. After a proper warm up of ten minutes begin your work interval. A work interval is performed at a higher intensity level than usual, your choice. Work just until breathing becomes challenging and you feel unable to continue at the same pace. This is where the rest/recovery interval begins. Decrease your effort and work at a lower intensity level, which allows you to recover and breathe easily again. When you feel about 50% recovered then it is time to begin the work interval again. The interval length will vary depending on the cardiovascular fitness level of the exerciser and desired goal. Novice exercisers should begin with intervals 30 seconds to 2 minutes in length, once a week. Perform as many work/rest cycles as desired based on your fitness goal. Follow your interval training with a cool down period to return heart rate to pre-exercise levels.

Intensity can be monitored by heart rate (ask a fitness professional to calculate your target heart rate zone) or by rating your perceived exertion. Rate your perceived exertion on a scale of 1 to 10; 1 is no effort, 10 is your hardest effort. As your conditioning improves you’ll be able to work at a higher level of perceived exertion. Train safely and appropriately for your fitness level. Never work until you’re dizzy, light-headed or nauseous.

Consult a physician before beginning any workout and perform at your own risk.

A walking interval workout on the treadmill may look like this:
Warm up for 10 minutes gradually increasing speed to maintain 3.0 mph. Start your Work Interval lasting for 2 minutes and performed at 3.8 mph, followed by a Recovery Interval lasting 2 minutes at 3.5 mph. Alternate between work interval and recovery interval for 10 minutes total. Finish your workout with a 10 minute cool down gradually decreasing speed from 3.5 mph to 2.0 mph until your heart rate has returned to its pre-exercise level.

Intervals may be also be performed with incline or elevation on the treadmill utilizing a steady state speed. For example:

Warm up 10 minutes incrementally increasing speed to 3.0 mph. For the Work Interval increase elevation grade to a 4% incline, and maintain a speed 3.5 mph. Move into a Recovery Interval with a 1% incline, and maintaining speed of 3.5 mph. Alternate between work interval and rest interval for 10 minutes total. Cool down slowly reducing speed from 3.5 mph to 2.0 mph, along with decreasing elevation grade gradually every minute or so until flat once again.

The interval training principle may also be applied to the Stationary Bicycle through monitoring RPM’s or resistance level, as well as to the elliptical machine varying ramp or incline, resistance level or strides per minute settings.

Outdoor walking or jogging cardio interval training is easily accomplished by simply alternating between a slow pace as defined by you and a fast pace (again at your determination based on effort and energy output) and monitoring distance via driveways, neighborhood blocks or property lines. Bicycling, walking, jogging, rollerblading, hiking, swimming, all provide fun interval workouts, limited only by your imagination.

Interval training helps burn calories and build cardiovascular fitness all in one workout session.

*Disclaimer: Results may vary from person to person.

 

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The Right Gym by Jennifer Austin

May 8, 2015 By Leave a Comment

So you’re ready to join a gym, but which one? There really is a workout location for every personality from big health clubs to small private personal training studios.  However, it may be so overwhelming it is difficult to know where to begin. Begin with what you want in a workout facility. The first consideration is answering the question, “what type of fitness experience do you want?” Knowing this right from the get-go will insure you actually use the facility!

A larger healthy club facility will offer amenities to make your exercise experience luxurious, stocked locker rooms, maybe a pool, a wide variety of classes and instructors, as well as offering a social calendar or family focused events. A smaller studio may allow more individual attention specific to your workout goals, more private space, more control over the environment such as music, parking and changing facilities, along with less used and less crowded equipment. And there are many options in between. So which is right for you?

Atmosphere. Choosing the right atmosphere is critical when joining a facility. Remember a goal of healthy living is to decrease stress, so if you’re going to become grumpy with music blasting, you’re really defeating your purpose. Answer the following questions: Do you like to exercise when it’s quiet or do you like music? Do you like to be around others when you exercise? It’s safe to assume all workout facilities will be busy in January. Most people are able to exercise before work hours, about 5am until 8am and then again after work hours, about 5pm until 8pm. If the facility you’re considering offers childcare, assume it will be busy during those hours as well. So, if you’re one who likes to exercise alone, make sure you can exercise in the afternoon hours where you’ll have more space all to yourself or choose a smaller facility with fewer members and less traffic in general.
 

Equipment. What’s the primary equipment you’ll use? Large facilities will have lots of options making having to wait for equipment a non-issue. However, if you’re working toward a particular goal or event, a smaller facility run by Fitness Professionals will allow you space and resources to be as specific as you need and require.

Amenities. Will you need access to changing facilities? Do you need childcare services? Will you bring your own towel or do you prefer to pick up one there and then leave it as you exit? Would you like food and drinks available for purchase? Is paid parking or simply adequate parking a consideration? Are you interested in a health club social scene like seminars, outdoor or off-site workouts or weekend social gatherings? Do you want a space to lounge and chat before and after your workout? A larger health club in many cases offers social activities and they often have food available. Smaller locations may have limited showers and changing facilities, both important considerations if you’re on a tight timeline pre and post workout.

Classes. Do you like the social aspect of working out? Do you like the variety a group fitness schedule offers? Do you like a rotating schedule of classes? If you are not interested in a group workout and are happy doing a solo workout, choosing a location that doesn’t offer classes may be more economical.

Getting what you want out of your exercise experience, means you need to be clear on what kind of exercise experience you want!  It’s your healthy living plan, so make it work for you.

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Crank Up the Intensity! By Nicole Bryan

March 27, 2015 By Leave a Comment

Make the most of every minute spent in the gym by cranking up the intensity of your workout. Here are a few ideas to get your started. (The following is for intermediate or advanced exercisers without injury.)

Work in a shorter range of motion. When performing a motion, stop where you feel the most tension in your muscle, and then work your range of motion around that angle eliminating the full bending and straightening of your joint. For example, when lowering into a squat stop when your thighs are parallel to the floor, and then push up only about two inches before lowering back to the parallel to the floor position. Only return to your straight leg upright position every third or fourth rep.

Add in cardio-bursts. Take a few minutes at regular intervals during your cardio workout and double up the intensity into a sprint. For example, every three minutes perform a high speed sprint interval lasting from twenty seconds to one minute. Keeping the cadence high and piling on the resistance for a muscle overload for twenty to thirty seconds will also serve as a cardio burst.

Do back to back exercises. Choosing two or more moves for the same muscle group or movement pattern together without rest will improve difficulty due to a reduced rest cycle. For example do a set of cable pulldowns, immediately followed by a standing dumbbell row, immediately followed by a free-weight single arm row. Do ten to twelve reps each, followed by a thirty second rest. Then repeat the two or three moves until all sets are complete.

Increase your weights to lift with heft. Adding weight will increase the overload on our muscles to promote strength results. Try adding an extra plate of weight or choosing the next set of dumbbells for one set or several sets, then decrease reps if needed. Be sure to keep your movement pace under control and safe, being mindful of posture and stability.

Slow down your reps. Increasing the time muscles are kept under tension will fire up muscular endurance. Pay attention to continue breathing at your normal rate and keep your stabilizing muscles engaged so only the goal muscles are working.

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Are you new to exercise? By Sarah Johnson

March 26, 2015 By Leave a Comment

Creating a Habit for Beginner Exercisers

New to exercise?  Fantastic!  First of all, congratulations on making the decision to become healthier!

I’ve met many Brand-New-to-Exercise members during my years at the gym, and the most common mistake they make is overdoing it at the beginning.  To avoid that pitfall, which can lead to injury, disappointment or even quitting, beginner exercisers can start with some simple cardio.  Cardiovascular exercise strengthens your heart, builds endurance and burns calories.  It’s a great way to create the habit of increasing the amount of activity in your life.

First, choose an exercise that you enjoy doing.  The good news is that there are so many different types of cardio to choose from!  Walking indoors or outside, cycling, hiking and swimming are all great low-impact activities that will raise your heart rate.

Next, make a plan to do your chosen activity 2-3 days a week.  Look at your schedule or calendar, and write it down or create a reminder.  If it’s in your planner, just like any other important appointment, you are more likely to stick to it.

When doing the activity for the first time, make sure you warm up at a slower pace for 5-10 minutes before increasing the pace.  Plan on moving for 20 minutes at a time, including the warm-up.  Remember, we don’t want to overdo it the first time!

After you’ve succeeded in fitting in 3 cardio workouts in one week, it’s time to increase the duration.  Add 5 minutes to each workout the following week, for a total of 25 minutes.  Once you’ve achieved 3 workouts in a week at 25 minutes, add another 5 for a total of 30 minutes.

Don’t worry about distance or speed just yet; as a beginner, your main focus is fitting exercise in regularly and making the habit stick.  Once you’ve been regularly exercising, mix it up by trying a new activity or increasing the intensity.  And at this point, you’re no longer a beginner!  You’ve made being active a normal part of your life!

Follow Sarah on Twitter @SarahJChicago

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Time-Saving Workout Tips by Sarah Johnson

March 10, 2015 By Leave a Comment

Workout tips to save time:

If you’re like me, there are days that I don’t have a lot of time to spend in the gym – and I work in one!  On those crazy busy days, I need an efficient, yet effective routine that still pushes me toward my goals.

Here are my tips for making the most of your time before, during and after your workout:

Before
Pack your gym bag the night before.  If you know you’ll be rushed to get out of the house in the morning, take a cue from when you were little and set out your gym clothes, music and sneakers the previous night.  Then you’ll be able to ensure that you have everything you need, without tearing the house apart to find your other shoe!  Sleep well knowing you can wake up prepared to start your day off on the right foot (pun intended!).

Create a playlist ahead of time.  Make a few designated play lists on your music device; a longer one for an endurance workout, a fast-paced one for your HIIT session and a calm, stress-reducing song list for a stretch routine.  If you have these, and other workout-specific set lists, you won’t waste time during your workout selecting or skipping songs that don’t motivate you.

During
Utilize the fitness staff.  We’re here to help you!  Your certified fitness professional can create a customized exercise plan just for you.  In fact, we can show you many ways to get the same results – you won’t get bored and you have options!  Only 20 minutes to exercise?  We can find a solution.  If you’re traveling, we can modify the workout so you can do it on the road, outdoors or in the hotel room.  You just have to ask.

Ask to work in. Just because someone’s using the machine you need, doesn’t mean you don’t get your workout in.  Most members are happy to share equipment – just politely ask to work in, and you can take it one step further and return the weights or settings to those the other member was using.  It’s a great way to maximize your time in the gym, and who knows – you may just make a new gym buddy!

Perform multi-tasking exercises.  Depending on your goals, there are many ways to combine movements and multi-task in the gym.  Get your heart rate up and increase your power with body weight exercises.  Calm your mind and improve your flexibility with a stretch routine.  Even if you have limited time, you can still get in a great workout.  Ask your fitness professional for goal-specific multi-taskers.

After
Nourish yourself.  What you eat and drink after exercising can affect how you feel the rest of the day, and can even influence how you perform during your next session.  Make sure to supply your body with the nutrients and energy you may have depleted during your workout, and replace any water loss with plenty of hydrating fluids.

Follow Sarah on Twitter @SarahJChicago

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Manners Matter: Year-Round Gym Etiquette by Sarah Johnson

January 13, 2015 By Leave a Comment

Yes, this is the time of year when gyms seem to quadruple their memberships overnight. The regulars, the newbies and the ‘resolutioners’ are all back in full force.

So now is as good a time as any for a friendly ‘Gym Etiquette’ reminder.

 

1. Share. If someone asks if they can work in a set on the machine you’re using, let them. And while waiting, do a set of push-ups or squats! Be efficient!

2. Be patient. When waiting for a user to finish their treadmill run, please don’t hover over them until they step off. Give them a chance to finish their workout, cool down and clean the equipment.

3. Wipe it down! On that note, clean up after yourself. Grab a towel and spray bottle or wipe, and make sure the next person using the equipment doesn’t have to see your sweat as proof of your efforts.

4. Smile. And finally, there will be plenty of brand-new exercisers out there using YOUR machine or standing in YOUR spot in the group ex room. Be friendly and welcoming: smile, show them where the dirty towels go, and remember you were once the newbie too.

Follow Sarah on Twitter @SarahJChicago

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What NOT to say to a Beginning Exerciser by Nicole Bryan

October 14, 2014 By Leave a Comment

What NOT to say to a Beginning Exerciser

When someone is beginning a new exercise program, it would seem obvious to most that they need encouragement, not judgment and criticism. However, if you’ve been a regular in the exercise world for awhile, you may have forgotten how much courage it takes to simply walk into a gym.

Here are a few things NOT to say to those you know going full steam ahead on their new exercise and healthy living program. And keep in mind- that yes in fact, your mother was right, if you can’t say something nice and supportive, its best to say nothing at all!

“Is that all you’re doing?” All fitness levels should be praised and rewarded with nice words. Be mindful of “absolute” words, like all and only. For example, “It’s only a 5K” and “All new exercisers fail” are not helpful words to say to someone, they are hurtful.

“That’s a really easy workout.” Who are you to say what’s easy or challenging for another person? A kayaking workout could be challenging for an Olympic athlete, and a karate class could come easily to a beginning exerciser. Every individual is just that, an individual.

“Have you lost any weight?” Go with the basic rule, don’t ask; let them tell you if they’d like. You’ll learn very quickly which exercisers like to share the details of their healthy lifestyle plan versus those who like to keep their progress private. A simple “You look great” is always an encouraging go-to.

“How are you going to fit that into your schedule?” Many times self-doubt is already high on the list of challenges when beginning a healthy lifestyle, so posing a question such as this isn’t productive. Try asking “how can I help you?” instead.

“You’re going to get hurt.” Not true! Not all new exercisers get hurt, and not all veteran exercisers avoid injury.

“But you’ve always quit in the past.” Maybe this time will be different. It is possible to attempt the same goal five times, only to succeed on the sixth attempt.

“You’re too old to start exercising.” There’s no such thing as too old to begin exercising in some capacity. There’s also no such thing as too short, too tall, too young, too inexperienced, too uncoordinated or too busy.

“Why do you want to do that?” It’s not up to you to ask why. It’s their goal, their undertaking, their decision.

“You’re not doing it right.” Let’s face it, we live in an information is everywhere world. If a new exerciser is being unsafe, the best thing to do is to mention your concerns to a staff member at the gym and allow them to professionally and compassionately address the situation.

As with learning any new skill, beginning an exercise program can be overwhelming and scary. Venturing into the fitness world can be intimating, so consider extending a little kindness and encouragement to new exercisers around you.

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Have a Ball by Nicole Bryan

September 25, 2014 By Leave a Comment

Tired of the same old routine at the gym? Make your fitness fun! Get on the stability ball and mix up your workout. Exercising on the ball improves balance, posture, body awareness and coordination. Performing exercises on an unstable surface (the ball) recruits more muscles in the core to keep the torso steady (stabilization).

Make sure the ball is the appropriate size for you. When sitting on the ball your thighs should be parallel or slightly below the hips. The following exercises are for intermediate exercisers and for those without muscle/joint concerns. Perform exercises at your own risk. Always consult your physician before performing exercises. Pull your belly button in towards your spine during each exercise.

Standing Wall Squat- (strengthens the lower body). Place the ball against the wall positioned in your lower back area. Walk your feet slightly forward, keeping them about hip width apart. Perform a squat by bending your knees and allowing your hips to shift backward.  Bend your knees until you feel tension in the front of your thighs, then return to a standing position. Do not let your knees travel in front of your toes.  Repeat 12-15 times.

Seated Row with Tubing- (strengthens your upper back). Sit on the ball. Pull your belly button in towards your spine and sit up tall. Extend your legs out in front of you, so only your heels are touching the floor. Wrap the tube around your feet and hold on to the handles.  Pull your elbows into your body. Extend your arms to return to your starting position.  Repeat 12-15 times.

Incline Ab Curl- (strengthens the core).  Sit on the ball, walk your body toward the floor until the ball is under your low back.  Curl your trunk pulling your ribs down toward your hips.  The ball should not move.   Repeat 12-15 times.

Enlist the help of a Fitness Professional to build a workout routine on the stability ball for you.

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Must-Try Fitness Classes by Tera Busker

August 13, 2014 By Leave a Comment

Are you feeling bored in your current exercise plan? Are you doing the same thing day after day? Unless you are training for a specific event, adding variety to your workouts is the best way to keep your body from hitting a plateau. Adding in different movements, intensity levels  and  new exercises is just what your body and mind needs to be challenged to keep making progress.  Many gyms offer some great classes that can spice up your routine and may also be covered in the cost of your gym membership. Here are a few classes that you may want to check out.

Suspension Training Class
Have you ever seen those straps that are hanging from the ceiling? That is the Suspension Training System.  Suspension training uses your own bodyweight to develops strength, balance, flexibility and core stability simultaneously. By using different angles during movements, suspension training can challenge all fitness levels . You chose your intensity and make the workout work for you.

Interval Class
Want a fast workout that continues to burn calories LONG after you finish the class? Give an interval class a try. Interval classes alternate between bouts of high intensity exercises with periods of low intensity exercises or complete rest. These classes will challenge you to push your limits so the classes are shorter in duration, but HIGH in intensity.

Cycling Class
Cycling is a great way to get away from the high impact exercises but still get a great workout. This type of class is a welcome change if you are used to workouts that are centered around running or jumping.  During this class your “ride” will simulate pedaling along the flats and up and down hills by varying the wheel resistance and the position of your body.

Tera Busker is an ACE Certified Personal Trainer and owner of Fitness To Go, an exclusive In Home & Private Studio Personal Training Service based out of Roberts, WI. www.fitnesstogo.net

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Getting Started by Brett Klika C.S.C.S.

August 8, 2014 By Leave a Comment

Getting Started With 3 Simple Strength Exercises

Strength training helps increase the amount of lean, mean muscle you have.  Muscle burns fuel like an engine, so the more you have, the more fuel you burn. Aside from the ability to burn more calories and fat, muscle adds shape and definition to your physique. Strength training is the practice of improving your own level of strength, whatever that may be!

Bodyweight, dumbells, kettlebells, machines, resistance bands, and a number of other forms of resistance all work to provide a challenge to the body, making it stronger.  In order to continue to get stronger, you just have to find new ways to challenge your body.

Here are 3 exercises to get you started. (As always, consult your physician before performing exercises.)

1.  Lunge (Click to view YouTube video demonstration)
The lunge is a great starter exercise for strength, flexibility, and shaping of the lower body.
1. Start by standing with your feet together.
2. Step forward as far as you can with your left leg.
3. Once your left foot contacts the ground bend both your left and right knee until your right knee is as close to the ground as possible.
4.  Keep your torso upright, your left heel on the ground, and don’t allow your left knee to pass the toes on your left foot.
5. Return to the starting position and repeat on the other side!

Try 2 sets of 10 repetitions on each leg.

2.  Slow push-ups (Click to view YouTube video demonstration)
Most people have at least attempted to do a push-up sometime in their exercise life.  This intense upper body exercise, however, can prove to be a little difficult for first timers.  Here’s a way to start a little slower to build success!

1. Start in the “all 4’s” position with shoulders aligned over the hands.
2. Keeping the shoulders over the hands, bring the knees off the ground so the spine and hips are parallel to the ground.
3.  Squeezing your ab, glute, and quad muscles while attempting to “grab” the ground and slowly lower yourself to the ground, keeping your spine and hips parallel to the ground.
4.  Your chest, belly, and knees should all touch the ground at about the same time.
5.  Once you reach the ground, use your knees to get back up to the “all 4’s” starting position and repeat.

Try 2 sets of 6 repetitions.

3.  Supermans (Click to see YouTube video demonstration)
Strength training can do a lot more than improve your physique.  It can improve your posture and help get you out of chronic pain.  The superman exercise is a great movement to improve posture and strength of the upper back and shoulders.

1. Lie on your stomach with both arms straight out in front of you, thumbs up towards the ceiling.
2.  Pretend that you have a tennis ball tucked under your chin.
3.  Keeping the feet on the ground, arms straight, and chin tucked, lift the chest, arms, and head off of the ground.
4.  Hold for 2 seconds, then return to the starting position and repeat.

Try 2 sets of 10 repetitions

Here’s a quick whole-body beginner workout you can do at home without even changing your clothes!

Enjoy getting stronger, happier, and healthier!

Brett Klika, CEO of SPIDERfit Kids (www.spiderfitkids.com) is an award winning personal trainer, author, and international motivational speaker inspiring men, women, and children around the world to create a culture of wellness in their home and live the best version of their life.  To contact Brett with questions or comments at brett@spiderfitkids.com.

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