TGIF!
Hope you've had a great week. I thought it was time to get back to some good old fashioned exercise examples. Remember, part of staying motivated and part of breaking through plateaus quickly, is exercise variety. The more you can challenge your body effectively, the more you will continue to progress and transform.
So since the warmer weather is upon us, it's time to kick it up a notch. I'm sure you're familiar with the all too common lunge. Great exercise for shaping the butt, building hip and glute strength, and it's one of the basic movements the human body is supposed to be able to do effectively.
Well, here's little a twist to add to it. I think you'll find it's a heck of a lot harder than it looks. Provides a great core challenge as well as good kick in the butt!
Check back with me in two weeks for another exercise to put in your own training locker. The more movements you have, the more you stay motivated and making progress.
Target Heart Rate. . . . The Myth
I know I'm going to ruffle some more feathers out there by posting this, but hey, I'm here to help you get real information that will help you make choices and take actions that will get results!
I'm not here to just tell you what you want to hear. No, I want you to hear the truth, with evidence, and be able to make an informed choice from there.
I realize that will not necessarily make me the most exciting or popular person out there. But for those brave enough and serious enough about making changes in their bodies, by getting out of pain or transforming their body -- those people will appreciate this post.
I recently received this question that made me realize how many people out there are still using the heart rate info on machines as guides on how to transform their bodies. So let me give the truth.
In reference to the heart rate ranges posted on exercise equipment. They identify what your targeted heart rate should be if you want to burn fat, etc. based on your age. In my case, my heart rate while exercising is ALWAYS higher than that "fat burn" range. I would have to significantly slow down my pace in order to fall within that range. If my heart rate is not within that range, am I not burning calories efficiently? Is there a lot of merit to those targeted heart rate ranges? If I am not sweating, I don't feel like I am working hard. -- Nikkie
Target Heart is highly flawed. I have personal experience with contacting the user of some of these formulas and they had no real idea why they used them accept to say, "They were the popular tools used at the time". Guess it really doesn't answer why once they see the flaw they continue to use antiquated information.
To the point.
Target heart rate is inaccurate for 70% of the population by 10-12 beats per minute. Not such a big deal right. But get this, for 30% of the population it's off by 20-24 beats per minute. That is a big deal. Knowing which group you fall into can only be found by using your own heart rate monitor.
The Fat burning zone is supposed be the heart rate range where you will supposedly burn the most fat calories. Truth is, it cannot predict this. At best it can only partially suggest a percentage of use of fat, carbohydrates and protein.
You burn the most fat at rest. The more intense an exercise is, the more carbohydrates will be used as the primary fuel source.
Low Intensity - 60-65% MHR High Intensity - 80-85% MHR Total Calories expended per min. 4.86 6.86
Fat Calories expended per min. 2.43 2.7
Total Calories expended in 30 min. 46 206
Total Fat calories expended in 30 min. 73 82
Percentage of fat calories burned 50% 39.85%
From The 24/5 Complete Personal Training Manual, 24 Hour Fitness, 2000
I think this chart simply and accurately explains why using intervals (alternating periods of fast and slow) instead of the steady state "fat burning zone" cardio, is the most effective way to shed body fat quickly and effectively.
Slow, steady state cardio just doesn't cut it when it comes to losing body fat quickly and effectively. Not to mention the wear and tear on the knees, hips, and lower back.
And this is the part that everyone seems to forget so readily -- what happens after that intense exercise circuit you just finished, or that extremely challenging cardio interval session. There's something called EPOC. Which basically discusses the amount of calories being burned after an intense session of training that can last up to 3 days later.
You will be burning more calories after intense training session because your resting metabolic rate is higher (you won't get that from "fat burning zone" cardio). And if you'll remember, when do you use fat as the main source of fuel -- AT REST!
And if that wasn't enough information to convince you, check out this article The Final Nail in the Cardio Coffin pt 2.
Get On Track and Stay on Track!
Time to Add Some New Exercises
I know you thought I forgot about you, but I didn't. Putting the finishing touches on my packing as I am headed out for a much needed week of relaxation. But I didn't want to leave you hanging without some more fuel for your arsenal.
Since this post is for Friday, that means it's time to share some solid exercises with you to make sure you're ready for the summer weather and lots of activity.
Way too often people believe they have to go to a gym to get a good workout. The two movements I share with you today prove you don't have to have a gym membership to transform your body.
Try them out and as usual, let me know what you think.
For All The Parts That Hurt, Here's The Solution
Since May of this year, I've been sharing with you various stretches and exercises to help you get out of pain and stay that way. From the questions and emails I've been receiving it seems as though a reminder of the blogs would be really helpful. As I promised early on in my blog post, I am committed to providing reliable, useful, practical information that will assist you in getting out of pain and staying that way.
If your having Shouler Pain:
Try these stretches and exercises to get rid of pain and stay that way:
Shoulder Stretches Group 1
Shoulder Stretches Group 2
Shoulder Exercises Group 1
Shoulder Exercises Group 2
Having Wrist Pain, don't forget these tried and true movements:
Painful Wrists Stretches and Exercises
Lower Back Pain, remember these stretches for the hip and lower back:
Back Pain Stretches Group 1
Back Pain Stretches Group 2
Back Pain Stretches Group 3
Knee Pain have you limping around? Try these:
Knee Pain Exercises
So there you go. The body part where you're experiencing pain listed just above the stretches and exercises. It doesn't get much easier than that.
With this well outlined group of stretches and exercises you should have no problem getting out of pain and staying that way. But I feel I have to remind you, you have to do them consistently if you want them to work. Doing these movements once in a while will not get you results. Make the commitment, get out of pain and go do what you already enjoy doing . . . . better!
Have a great Labor Day Weekend.
Energy F/X -- Get Out Of Pain Now -- Knee
For some strange reason I've been approached several times this week regarding knee injuries. Not quite sure why this has been the issue this week, but thought I would share with all of you some tips on how to get rid of that nagging knee pain.
First though, let me help you better understand how the knee ends up being in pain. If you have a habit of sitting to one side while at your desk, cross your legs under your desk and/or chair, or if you sit on one leg, all of these create misalignment in either the hip and/or the ankle. Guess what joint sits right above or below this now misaligned hip or ankle -- the knee.
When you sit in a posture that is not legs at 90 degrees, feet and ankles underneath knees, shoulders back and chest up, you are increasing the chances of muscles running from the hip to the knee or the knee to the ankle becoming strained. And as you know if you've been reading my blogs, muscles under strain will pull on the joints.
Now let's be honest. Almost none of us sit upright in the position I described above all the time; But if you're in pain you already now that. If you're having knee pain, please download this free Knee_Injury_Rehab_Level_1_(blog_8-27-2010).pdf and get out of pain now!
If you've been lucky enough to avoid pain so far, I would encourage you to begin rolling on an Energy F/X Tube or other roller to alleviate muscle tension, and decrease the chances of developing knee pain. If you have any questions on how to begin using an Energy F/X Tube to avoid or alleviate knee pain click here. And if you need to purchase a roller that will last, try the Energy F/X Tube.
Life is too short to live in pain. Don't let bad habits set you up for pain. Either get in the habit of sitting in an upright position on a regular basis, use a Swiss Ball as a desk chair, which aids in maintaining good posture, or get yourself an Energy F/X Tube and, like drinking a glass of orange juice to avoid a cold, it'll help alleviate the symptoms that cause knee pain.
Or you could just ignore all of this. . . . . . and see what happens.
Get Rid Of Shoulder Pain -- Your Final 5
Sometimes I think people believe things have to be very complicated and exotic in order to get results.
That's not true.
Things just have to be consistent and effective. When it comes to your body, all you need are simple movements that are consistently done - namely stretching and strengthening.
As I shared with you last week, stretching is just part of keeping yourself pain free. Stretching will relieve the immediate pain and start you on the road to recovery, but equally important are the strengthening exercises you do to create and maintain proper alignment and keep you out of pain!
As this is the last in my series on shoulder pain, I've included a worksheet of 5 very important exercises that you can print and take with you. That way you'll be sure that you're doing the exercises correctly and taking one more step to getting yourself out of pain and staying that way.
At this point, between all of the stretches I've shared with you, in addition to the exercises, you have enough information to get your shoulders pain free and keep them that way. If you need a little extra help, please don't hesitate to contact me.
Here's your free worksheet. 5 more Shoulder_Rehab_Movements_(blog_208-20-2010).pdf to get and keep you PAIN FREE.
As always, please let me know how they worked for you.