Cardio

‘DO THIS, NOT THAT” Doesn’t Work!

Posted by on November 14, 2017 at 3:10 pm

Is High Intensity Training the way to go? Or is Long, Slow Distance Training better? What cardio exercise brings the best results – is it cycling, rowing, running or something else? What muscle conditioning workouts enhance overall fitness best – is it Bootcamp classes, Barre, Yoga, Pilates or traditional weight training?

If someone decides to get fit and commit to an exercise program, there are a ton of options. It can feel like a kid in a candy store so to speak. But there’s only so much time in a week so how do you choose? Here’s some guidelines to help you design a good, solid weekly program that enhances your overall health and achieves optimal fitness. Read more on ‘DO THIS, NOT THAT” Doesn’t Work!…

3 Best Full Body Exercises!

Posted by on November 7, 2017 at 3:43 pm

Time is of essence! In a one-hour workout, it’s difficult to achieve a proper warm-up, an adequate cardio workout, a challenging strength training segment, some postural exercises and an appropriate cool-down and stretch. How do we fit it all in?  Most people want results in the shortest period of time. Who wants to spend 2+ hours in the gym?

Full Body Exercises are the answer to your prayers. Incorporating exercises that combine lower body, upper body, trunk musculature and balance training all into one exercise accomplish three times as much training in the same amount of time. 

Full Body Training is also a more natural and functional way of training. Can you imagine any daily task that you complete regularly that involves only one joint or muscle group? Our bodies just don’t function in an isolated fashion. When you get out of a chair, bend down to pick something up or lift something to put it on a shelf, your entire body functions as a team. And all sports require your muscles to work together. And yet when we train in the gym, most people generally train their muscles separately focusing on only one body part at a time. It would be like a football coach taking each of his starting line players and training them individually before their first game. Even though each player may be in optimal physical conditioning, if the coach hasn’t pulled them together and scrimmage in order to learn to work together, their first game is going to be a disaster. For example, a Leg extension exercise works the quads independently but it doesn’t mean the quads will be able to work together well with the hamstrings or the trunk muscles. Full Body training teaches your muscles to work together as a team as they do in real life situations. During sports or recreational activities, your muscles have to learn to react, support and oppose each other effectively. 

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Fine Tuning Your Cardio Workouts to Maximize Fat Loss

Posted by on August 22, 2017 at 4:44 pm

In order to maximize caloric expenditure, we need to maximize the amount of oxygen we are consuming during cardio workouts. We utilize more oxygen when we involve more muscle mass. So any activities that involve more muscle mass will make your fat loss program a lot more efficient. 

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Mix It Up In The Weight Room

Posted by on August 14, 2017 at 2:00 pm

If you have been doing the same program and the same exercises in the weight room, it’s time to change it up. Although there are a lot of different ways to lift weights, the only perfect resistance program is one that changes. A program that we design today, may be perfect today, but in about 4-8 weeks, it will no longer be as effective.This is due to the Overload Principle – a training principle that you must understand in order to experience ongoing results.

When you first begin exercising, the body is exposed to a stimulus that it’s not used to and it will be forced to respond in a positive fashion by getting stronger and fitter. This is called a physical adaptation, which means that your body has structurally, biomechanically, and physiologically improved. But simultaneous with the physical adaptation is the physical plateau that many people experience. In order to experience ongoing results, the body must be stressed or stimulated to a greater degree than what it is used to. We know that the body needs to be challenged in order to progress. This overload principle can be adhered to by changing your program in a variety of different ways.

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Super Effective Workout Programming

Posted by on April 24, 2017 at 1:00 pm

pushupplanka(1)When people workout on their own, they often have no idea which exercises to incorporate in their program and how to sequence them. They often wander aimlessly through the gym with no real method or rationale to their exercise session. This can lead to poor results and a lot of wasted time. Instead put purpose to your workouts and use a template to assure you address all of the important fitness components.

Here’s a template that is very easy to incorporate and very effective.

Workout Template:

  • Warmup
  • Workout
    • Lower Body Focused Exercise
    • Upper Body Focused Exercise
    • Core Conditioning Exercise
    • 1 minute Cardio Drill
  • Repeat 3-6x
  • Cool Down

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Spring Into Cycling

Posted by on May 23, 2016 at 7:13 pm

Sherri Bike1Cycling is a fabulous low-impact cardiovascular workout that definitely will strengthen and tone your legs! And even if you haven’t rode a bike since elementary school, riding a bike is just like, well, riding a bike! However….

……whether you cycle recreationally or competitively, cycling requires a great deal of leg strength and endurance in your torso muscles to hold your body in a forward flexed posture safely while you ride.

Here’s a few exercises to enhance your cycling enjoyment and overall performance on your bike.

Read more on Spring Into Cycling…

Survivors Surviving Breast Cancer

Posted by on September 21, 2015 at 1:00 pm

471451 Girlfriends runKomen Race for the Cure is this month, Girlfriends Run for a Cure is next month on October 11th and with Breast Cancer Awareness month in October, it puts this disease at the forefront of everyone’s mind. We all know someone who has been impacted by Breast Cancer and anyone who has ever been diagnosed with Breast Cancer realizes that the cancer experience does not end the day that treatment ends. Survivors want to get back to normal life as quickly as possible and put cancer behind you but at that same time, you’re dealing with all kinds of post-Cancer Treatment effects that impact you physically, emotionally and spiritually.

Goals of a Post-Breast Cancer Rehab Program: 

When starting an exercise program after Breast Cancer surgery and treatment, your goals will be to reverse the negative affects of killing cancer…which can cause other secondary issues.  These goals include:

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Weekly Workout Routine

Posted by on August 17, 2015 at 1:00 pm

Pacific Crest_prepLast week we talked about the importance of moving your body and how to make that commitment.  Once you figure out the WHY, the WHAT is the easy part. So today, here are some specifics to make sure you include in your weekly workout routine.

Cardiovascular Exercise

Will improve your heart, lungs, circulatory system, muscles, bones – ok, let’s just say, it will improve your total body’s physiology. Ideally, you need to perform sustained cardio for a minimum of 20 minutes using aerobic activities like walking, running, biking, swimming, dancing or hiking to improve your endurance. Read more on Weekly Workout Routine…

Designing Your Cardio Program – A Little Bit of Everything is the Best Approach

Posted by on March 31, 2014 at 2:00 pm

Last week, we discussed the type of Cardio activity to include into your fitness program.  Today, I wanted to educate you on a few more training principles that can help when designing your cardio program.

First, every good cardio program should include aerobic and anaerobic exercise with some variable impact and agility training. 

Read below for the rationale and an explanation…..

IMGL6304Aerobic Exercise:

Aerobic exercise is easy to explain.  It involves going out for a walk, jog, cycle, swim, hike, x-country ski, indoor cardio equipment or taking a fitness class.  It includes exercise that is within your comfort zone and at an intensity that you could hold for 20 minutes plus.  This type of exercise will condition your heart and achieve numerous health benefits.

Anaerobic Exercise:

Anaerobic exercise is a more challenging form of exercise.  It involves the same activities as above but at a much harder intensity.  For example, it would involve going for a jog and then for 30 seconds picking up the pace and sprinting.  Read more on Designing Your Cardio Program – A Little Bit of Everything is the Best Approach…

Indoor Cardio Workouts

Posted by on February 24, 2014 at 1:00 pm

The weather has been nasty lately leading most of us to retreat into the warmth and comfort of a fitness facility to condition our bodies. But many people waste a lot of time and energy training improperly on indoor cardio machines.  Here’s a few tips to reduce the boredom and monotony of your indoor cardio workouts and assure your technique is top notch.

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