Tuesday, October 26, 2010

A good start to the week.

Workout (Total Body)

Warm Up – 20 mins shoot around (basketball court)
Heart Rate Intensity:
            Zone 1 – 17:10
            Zone 2 – 7:29
            Zone 3 – 0:00
            Average Heart Rate – 130
            Max. – 158
Weight Training – 45 mins
Hear Rate Intensity:
            Zone 1 – 17:23
            Zone 2 – 18:26
            Zone 3 – 10:25
            Average Heart Rate – 145
            Max. – 174

205 lbs.
Pull ups
To Fail
Dead Lift to press (See notes)
120 lbs.
100 lbs.
5 lbs.
Medicine Ball toss (side throws)
15 lbs. medicine ball

Notes on exercises
            I performed the dead lift to press using a ground rotational trainer (check out purmotion.com) but you can simply anchor your barbell in a free corner of your gym. Also when you go from the lift to the press do it with one hand, this allows for more balance and stability. Do six reps on one side then switch to the other. This is a very advanced move, so start off light if you are unsure.
            I did really light weight on the Bent over raises (and threw in some variations every 10 reps) because I am currently rehabbing from a shoulder injury, if your shoulders are healthy, try using a little more weight and fewer reps.

This workout is intended for well-conditioned individuals, never begin a workout program without your doctor’s clearance. 

Friday, October 22, 2010

You are not a body builder so don't exercise like one.

     One of the things that irritates me the most are the countless men and women I see in the gym each day doing isolation exercises. No matter what their goal is, for some reason they feel it is necessary to break the body up onto several different categories and work each one like its own separate system. They typically break workouts up into ridiculous categories like biceps/triceps/quads, back/abs/calves, chest/hams/traps/shoulders. They do single plane motion exercises, with many of the movement being awkward, dangerous, and completely artificial. At the end of each workout they usually over train their big muscles, and neglect the smaller stabilizing muscles (the average gym member's balance is terrible.)

     Now for many years I was guilty of this too, when I was fourteen I picked up Arnold Schwarzenegger's bodybuilding bible and went to town. I dedicated each exercise to a different body part, thinking that was the only way I would get a good workout. Well five years and a personal trainers certification later I no longer workout like a bodybuilder. Why? Because I am not one! And chances are neither are you. Chances are you are a student, a parent, a construction worker, or something that requires natural movements.
    Tell me, when was the last time your life required you to horizontally abduct (move away from your body) your front deltoid muscle in the sagital plane to parallel with your shoulder for 10-12 repetitions? My guess is never, but that is exactly what you do when you perform a front dumbbell raise. You see how pointless isolation exercise is? (unless of course you are a BODYBUILDER!) Now when was the last time you had lift something overhead? (i.e groceries, tool box, textbooks, you name it.) With a exercise program that dealt specifically with movements, these everyday activities will be much easier, allowing you to save your energy things you really enjoy. Say weekend bike ride, an afternoon of flag football, and yes even window shopping.

   One of the leaders in functional exercise would have to be PTA global, they are a personal trainer certification but also have much information open to the public you can check out their facebook page here. In the upcoming weeks I will have more posts that are dedicated specifically to functional exercises.

    I one day hope to open my own gym, and in that gym I hope to have members who are serious about health and fitness like I am. I hope to have members who are excited and passionate about the amazing system that is the human body, and I hope to have members that workout like real people, doing everyday movements. I hope that as this industry grows, more and more people will make the switch from working out like a bodybuilder and start working out like the individual they are.

Tuesday, October 19, 2010

Brock Lesnar

Still don't believe me about Hear Rate Monitors? Well just consider Brock Lesnar, considered the most dangerous fighter in the UFC, and his choice of workout gear. http://www.youtube.com/watch?v=MJb_AinjchY&feature=related (go to 1:08)

Monday, October 18, 2010

Heart rate Monitors

So it's time for me to resurrect this blog, I am about a month into my new job as a personal trainer at Xsport Fitness and my schedule is a little less crazy (still seven days a week though.) Anyway, I have been learning a lot at this job (both what to do and what not to do) partially from the week of training they give to new PTs and partially from keeping my eyes and ears opened when I am at my gym. In this post there is one thing that I want to share, it has completely changed the way I view exercise, whether it is my own personal workouts or the workouts I put my clients on. I am talking about heart rate monitors.
    Would you feel safe, or even the least bit confident if you drove a car with no dashboard? With no speedometer to tell you how fast you were going, no fuel gage to tell you how much fuel you have left, and no warning lights to tell you if something was wrong. Chances are you wouldn't feel safe going above 25mph and even then you would be uncomfortable. With no feedback from your engine, driving is a very dangerous activity. Well guess what, your heart is the engine of your body, and without getting feedback working out can be just as dangerous (not to mention ineffective.) Don't think of a heart rate monitor as a fancy toy, like I used to, but as a necessary tool that gets you to your goals quickly and effectively.
    The fact is, many people opt out of using HRM because they simply cannot see any visible effects from a healthy heart! This is trivial fitness at its best, and it is sad to see how many people buy into it. The truth is, having a healthy and efficient heart will power you through intense workouts. So even if you goal is to get bigger, leaner, faster, or stronger having a strong heart will get you there AND KEEP YOU THERE where as a weak heart may get you half way there then give up on you, and the results you did get will quickly fade away.
    When choosing a hear rate monitor make sure it has the following features: (1) Calories Burned – this is crucial, cause whether you are trying to gain or lose calories play a huge part in that. Many cardio machines that give you an estimate are, in fact, so far off that it's not even funny. And I have yet to find a weight machine that can tell you how many calories you burned in three sets of ten. (2) Heart rate zones – hear rate zones are different for every person, that is why you need a device that is personalized to you. If you do not know about the heart rate zones here is a quick summary: Zone 1 is your fat and sugar burning zone, usually referred to as the warm up/cool down zone. Zone 2 is your fat burning zone; people who need to large amounts of weight zone should spend most of their workout in this zone. Zone 3 is your cardio zone, and your primary source of energy will come from carbohydrates (that's why carbs are important.) Being in this zone will give your heart a true cardio workout, just make sure you recover back to zone 1 after about 5-10 mins depending on your fitness level. (3) Weekly goals – A HRM that not only tell you what you are doing but what you should be doing is a must. Many HRM have a feature that, depending on your goals, will actually build a program that tells you how long you need to work out each week, how many calories you need to burn, and how long you need to be in each zone. (4) VO2 Max test – simply put your VO2 max is the amount of oxygen your lungs can intake when you inhale, this is another critical feature that your HRM must have.
    There are many hear rate monitors out there, and as long as they meet the criteria above you really cannot go wrong. I happen to use a polar heart rate monitor, the FT60 to be exact; I really love this model because it gives everything you need in HRM without being overly expensive.
    So before you begin any sort of program, make sure you have the right tools to get you where you need to be.