" Don't Fake It, Make It"
Kind of a silly quote of mine, but basically, it's important. To make the body you are looking for, and to achieve your goals, you have to work at it. I hear the same thing from prospective clients all of the time, " Richard, I don't understand, I work out all the time but can not see results"
Lets face it, anybody can just throw around some dumbells and prance around on a treadmill. The difference is, you have to approach your workouts with a purpose, not just to get it done. So many people just go through the motions, and refuse to reach deep and take it to the next level of intensity.
Don't kid yourself. You made the commitment, now make it happen. Reach down deep for a few extra reps. Run an extra mile on the treadmill. When in the gym "Don't Fake It, Make It." You are their to get something accomplished, so you owe it to yourself to see it through.
" So live in the now...and forget the past but look towards a future"
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Tuesday, August 31, 2010
Friday, August 6, 2010
An Insanely Effective Type of Interval Training
High intensity interval training can be done in a variety of different ways. Here’s a wickedly-effective type of interval training: it requires no machines or fancy equipment, you can do it outside in the sunshine and fresh air, it develops killer conditioning, carves out legs like a sprinter, and burns calories at an accelerated rate.
I’ve written about how you can integrate both traditional steady state cardio as well as high intensity interval training into your training program for optimal body composition improvement, health and increased fitness - you don’t have to choose one form of cardio or the other. In fact, settling into dogmatic views about cardio will only limit you. I’m not sure if there is a single best way to do intervals because there are so many choices and everyone is different in their goals, interests and personal preferences, so “best” is a relative thing. But let me give you one of my personal favorites that is breathtakingly effective.
Your typical interval workout in the gym might be on a stationary cycle, treadmill or stairclimber with short 30-60 second bursts of high speed and/or resistance, followed by a 60-120 second period of low intensity recovery. That’s usually a 1:1 or 1:2 work to recovery interval. You then rinse and repeat for the desired number of intervals, usually between 6 and 12.
I sometimes have access to a great set of stadium steps with a straight shot right up - 52 steps.
Sprinting it takes about 10 seconds or so, walking down about 30 seconds. Those are short intervals with a 1:3 work to recovery interval ratio. That wasn’t by design, it just happens to be how long it takes to run up and walk down that particular flight of stairs, but co-incidentally, that fits within common recommendations for short sprint-style intervals.
I make sure I’m warmed up first, I usually start with a couple flights up at a slow jog then a run, before sprinting, usually 10-12 rounds.
Even if you jog/run instead of sprint, (or pause briefly at the bottom of the stairs), when you do the math, you can figure that this usually doesn’t take more than 10-12 minutes.
Why do I like stadium step sprinting?
1. Stair sprinting is a time saver. Like other forms of interval training, it’s entirely possible to get as much if not more cardiovascular conditioning in 10-15 minutes than you’d get from a much longer session of slower cardio (depending on the intensity and effort levels).
2. Stair sprinting is engaging. Many people get bored doing long slow to medium intensity cardio sessions. This is a great way to break up the monotony of traditional cardio workouts. Even though it’s tough, it’s actually kind of fun.
3. Stair sprinting is incredible for leg development. As a bodybuilder, I like to look at all types of training not only in terms of conditioning, fat loss and health, but also whether they will add or detract from the physique. I find that brief but intense stair workouts are amazing for leg development - quads, hamstrings, glutes and even your calves. In fact, I started training on the stairs more than 20 years ago, and I always considered it as much if not more of a leg workout than anything else.
4. Stair sprinting can be done outside. If you have access to stadium steps, as opposed to just a stairwell, you can enjoy the sun and fresh air.
If you’re healthy and already fit, try this advanced interval workout and I think you’ll be pleasantly surprised with the results!
I’ve written about how you can integrate both traditional steady state cardio as well as high intensity interval training into your training program for optimal body composition improvement, health and increased fitness - you don’t have to choose one form of cardio or the other. In fact, settling into dogmatic views about cardio will only limit you. I’m not sure if there is a single best way to do intervals because there are so many choices and everyone is different in their goals, interests and personal preferences, so “best” is a relative thing. But let me give you one of my personal favorites that is breathtakingly effective.
Your typical interval workout in the gym might be on a stationary cycle, treadmill or stairclimber with short 30-60 second bursts of high speed and/or resistance, followed by a 60-120 second period of low intensity recovery. That’s usually a 1:1 or 1:2 work to recovery interval. You then rinse and repeat for the desired number of intervals, usually between 6 and 12.
I sometimes have access to a great set of stadium steps with a straight shot right up - 52 steps.
Sprinting it takes about 10 seconds or so, walking down about 30 seconds. Those are short intervals with a 1:3 work to recovery interval ratio. That wasn’t by design, it just happens to be how long it takes to run up and walk down that particular flight of stairs, but co-incidentally, that fits within common recommendations for short sprint-style intervals.
I make sure I’m warmed up first, I usually start with a couple flights up at a slow jog then a run, before sprinting, usually 10-12 rounds.
Even if you jog/run instead of sprint, (or pause briefly at the bottom of the stairs), when you do the math, you can figure that this usually doesn’t take more than 10-12 minutes.
Why do I like stadium step sprinting?
1. Stair sprinting is a time saver. Like other forms of interval training, it’s entirely possible to get as much if not more cardiovascular conditioning in 10-15 minutes than you’d get from a much longer session of slower cardio (depending on the intensity and effort levels).
2. Stair sprinting is engaging. Many people get bored doing long slow to medium intensity cardio sessions. This is a great way to break up the monotony of traditional cardio workouts. Even though it’s tough, it’s actually kind of fun.
3. Stair sprinting is incredible for leg development. As a bodybuilder, I like to look at all types of training not only in terms of conditioning, fat loss and health, but also whether they will add or detract from the physique. I find that brief but intense stair workouts are amazing for leg development - quads, hamstrings, glutes and even your calves. In fact, I started training on the stairs more than 20 years ago, and I always considered it as much if not more of a leg workout than anything else.
4. Stair sprinting can be done outside. If you have access to stadium steps, as opposed to just a stairwell, you can enjoy the sun and fresh air.
If you’re healthy and already fit, try this advanced interval workout and I think you’ll be pleasantly surprised with the results!
Monday, August 2, 2010
Why Should You Exercise? Tips for getting started on a fitness plan
Why Should You Exercise?
Studies have shown that regular exercise significantly increases life expectancy and improves overall health. Regular physical activity reduces the risk of cancer, heart disease, and osteoporosis. It can reduce or improve symptoms of menopause, PMS, diabetes, as well as numerous other conditions. An improved self-image and increased energy level are frequent added benefits of exercise.
Regular exercise is also helpful in the prevention of one of the most common reasons for doctors office visits-- lower back pain. Special exercises for those with back pain are many times beneficial in reducing and/or eliminating lower back pain.
However, safe and injury-free workouts require certain precautions be taken before beginning a new exercise program including seeing your physician first, and for women fifty and over having an exercise stress test to check for any underlying heart problems.
Taking it slow and easy...Walking offers the easiest, least expensive way to work out for most people. Research shows that people who go from a sedentary lifestyle to one which includes moderate amounts of physical activity derive the most health benefits from exercise.
It's important to start out slowly if you have been inactive for a long period of time. The speed and length of your walk should match your level of fitness. It may be necessary for you to start with just 10 or 15 minutes and increase your walking as you feel able.
A good way to measure weather you are working too hard is if you are unable to carry on a conversation-- if you can't talk-- slow down your walk! A healthy, injury-free walk is one in which you can easily continue talking while you walk.
Back and neck stretchStretching the back, neck and abdominal muscles before exercise can prevent sprained backs and necks.
Foot stretching
Foot pain can be prevented by gently stretching the Achilles tendon. Pull your foot backward and hold for 10 seconds, repeat 10 times. Properly fitted and appropriate foot ware is also important in preventing foot injury.
Stretching muscles
Gently stretch all major muscles prior to a workout to prevent muscle strains and pulls. Strengthen the muscles on the front of your thighs by contracting and relaxing the muscle with your knee straight. Contract to the count of ten and relax- repeat 10 times on each leg.
Studies have shown that regular exercise significantly increases life expectancy and improves overall health. Regular physical activity reduces the risk of cancer, heart disease, and osteoporosis. It can reduce or improve symptoms of menopause, PMS, diabetes, as well as numerous other conditions. An improved self-image and increased energy level are frequent added benefits of exercise.
Regular exercise is also helpful in the prevention of one of the most common reasons for doctors office visits-- lower back pain. Special exercises for those with back pain are many times beneficial in reducing and/or eliminating lower back pain.
However, safe and injury-free workouts require certain precautions be taken before beginning a new exercise program including seeing your physician first, and for women fifty and over having an exercise stress test to check for any underlying heart problems.
Taking it slow and easy...Walking offers the easiest, least expensive way to work out for most people. Research shows that people who go from a sedentary lifestyle to one which includes moderate amounts of physical activity derive the most health benefits from exercise.
It's important to start out slowly if you have been inactive for a long period of time. The speed and length of your walk should match your level of fitness. It may be necessary for you to start with just 10 or 15 minutes and increase your walking as you feel able.
A good way to measure weather you are working too hard is if you are unable to carry on a conversation-- if you can't talk-- slow down your walk! A healthy, injury-free walk is one in which you can easily continue talking while you walk.
Back and neck stretchStretching the back, neck and abdominal muscles before exercise can prevent sprained backs and necks.
Foot stretching
Foot pain can be prevented by gently stretching the Achilles tendon. Pull your foot backward and hold for 10 seconds, repeat 10 times. Properly fitted and appropriate foot ware is also important in preventing foot injury.
Stretching muscles
Gently stretch all major muscles prior to a workout to prevent muscle strains and pulls. Strengthen the muscles on the front of your thighs by contracting and relaxing the muscle with your knee straight. Contract to the count of ten and relax- repeat 10 times on each leg.
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