Choosing what’s right for you:

 

Lately I’ve noticed more and more arguments over which workout method is "better", "harder", "more effective". Whether it’s Zumba over Yoga, Running over Rowing, CrossFit over P90X, someone always seems to be arguing that their chosen method is superior. Even worse - every few months a brand-new "method" arrives on the scene that promises better results in less time (something we all know is false).

Here, today...perhaps for the first time in history, an Exercise and Fitness expert is settling this argument once and for all: There is no "better", "harder", or "more effective". There is "different" and there is "what works best for you".

Sometime during the past ten or so years the fitness industry really exploded. With that explosion came the need for constant innovation and re-invention - many failing spectacularly. A few you may remember include (1) Train with a chair, (2) Shake-Weight, (3) Toning and Sculpting Sneakers, (4) Electric abdominal training belts, and (5) the "Gazelle". These were all trends and fads geared toward monetizing the growing fitness industry, again, all spectacular failures.

On the opposite side of this coin, consider the innovations with staying power (some of these methods aren’t globally new, but relatively new to us): (1) Kettlebell training, (2) CrossFit, (3) P90X, (4) Weight and Resistance Training, (5) High Intensity Interval Training (HIIT), and (6) Yoga. Many of these have been around for 100's of years (e.g., Yoga and Kettlebells), while others are still relatively knew (e.g., CrossFit and P90X). These methods have proven stunningly successful, and are really no longer trends - they’re here to stay.

It’s important to recognize that even the "new" ones are simply old ideas re-engineered. CrossFit, P90X, and often even Kettlebell Training are different takes on traditional weight training combined with HIIT. All this means is that the tried and true methods of weight/resistance training and cardiovascular training are simply being refined to extract the maximum benefit, while all the "innovations" have demonstrated continued failure.

CrossFit is no better than P90X, which is no better than Kettlebell Training, which is no better than traditional weight-training. They’re different and, when done properly, can yield very similar results for the end-user.

Bottom line - choose the method that you’re most likely to stick with. This isn’t a competition with other training methods. This is a competition with yourself, for stronger, faster, healthier.

Remember, if you’ve got it, flaunt it. If you don’t, get it with us.

The Scratch List

The Scratch List:

As you are all aware, fitness is more than going to the gym.  It’s about lifestyle.  This includes simple concepts like parking far away from your destination to complex concepts like “carb-loading”.  One idea in particular is useful for nearly everyone: The Scratch List.

The Scratch List is a painfully simple concept that yields HUGE results.  First, choose an activity and a weekly repetition goal.  Second, complete the list.  See…simple. 

Your Scratch List should include exercises that lend themselves to high repetitions, such as calisthenics and body weight movements.  One great option is the two-handed kettlebell swing.

As for total reps – choose as many as you’d like, but be realistic to assure you complete the list.  Start with 200 - 300 reps per week (~30 – 40 reps per day).  You can easily accomplish this over the course of a typical work day.  Increase the rep count as your comfort level grows.

The Scratch List is a terrific way to keep your eye on the prize and in the “healthy mindset”.  Maintaining focus is critically important when striving for any goal, particularly overall fitness. 

The following are a number of Scratch List activities for your use:

1.       Kettlebell swing

2.       Mountain Climber

3.       Squat Thrust

4.       Flat Jacks

5.       Jumping Jacks

6.       Pushups

7.       Prisoner Squat

8.       Lunge Walks

9.       Toe Touches

10.   Groiners

Contact Fit2You directly for more information about the concepts discussed here today, and to arrange your complimentary fitness evaluation.   info@fit2youfitness.com.

“If you’ve got it, flaunt it.  If you don’t, get it with us.”

Structuring Your Workout Week:

 

We all have our favorite exercises. Whether it’s a particular exercise over another (e.g., Lunges over Squats) or an exercise modality over another (e.g., running over weight training), we all have our favorites. Unfortunately, favoring one movement pattern over another will lead to muscular imbalance, decreased mobility and increased risk of over-use injuries.

For a recreational exerciser, the workout week should involve a mixture of the three basic fitness and exercise modalities: Resistance/Weight Training, Cardiovascular/Conditioning, and Flexibility/Mobility. In addition to incorporating the basic modalities, it’s equally important to incorporate balance within each modality.

This Article does not include a specific program template. For workouts, visit our previous Blog postings, or contact us at info@fit2youfitness.com.

The following is based on a five-day workout week.

1. Resistance Training. Resistance training is simply weight-training, using a variety of methods. This may include kettlebells, barbells, dumbbells, and body weight movements.

We advocate resistance training at least two days each week, preferably three. A proper and appropriate weight training program results in higher metabolism, increased fat burning, and greater caloric output. In short, the right resistance training program will have a better effect on overall health, appearance, and body weight/body fat than cardiovascular training alone.

To maximize the benefits of resistance training, assuming your goals are general fitness and health, and appearance enhancement, the best approach is to train your entire body each session, or to split your workouts into an "upper body" day and a "lower body" day. This structure maximizes your energy output, while assuring a balanced program.

Again, for specific workouts contact Fit2You at info@fit2youfitness.com

2. Cardiovascular/Conditioning. Cardio/Conditioning definitely includes steady-state activities like running, rowing, and cycling, but also much more. At the very least a balanced training program should incorporate a variety of activities to avoid over-use injuries, and development of body imbalances. For example, running recruits the hamstrings heavily, while cycling recruits the quadriceps and hip flexors heavily . These are great antagonistic activities that, when doing both, can help avoid imbalance and injury.

There are more variations to traditional steady-state activities than space to write. However, the following are a few for consideration. Try training two or three times each week:

a. HIIT. High Intensity Interval Training involves alternating high-output energy expenditures with low-output energy expenditures, such as sprinting then jogging. HIIT programs vary wildly in both structure and equipment.

b. Complexes. Complex training involves performing a series of 6 - 10 activities, back to back, with very light weight. The benefit is "peripheral heart action" which shunts the blood from the upper to lower body. This response triggers the use of fat as an energy source.

c. Callisthenic Circuits. Combining traditional calisthenics (jumping jacks, mountain climbers, squat jumps) with movements such as kettlebell swings, battling ropes, or stair runs, is a terrific way to challenge the body on multiple planes of motion, while engaging the entire body.

d. Walking. Walking is ridiculously underrated. Walking is low-intensity, easy on the joints, and free for all. Walking, with good posture, also strengthens the back, core, shoulders, and legs. Find an outdoor path with varying degrees of incline to shift the muscle engagement pattern. Couple a walk with some lunges, squats, and pushups, and you’ll find yourself exhausted by the end.

3. Flexibility/Mobility. Stretching is only a component of flexibility and mobility training, rather flexibility and mobility refers to both muscle elasticity and joint movement. Proper training will assure your muscles remain flexible and your joints maintain smooth and easy movement.

The following are several methods of flexibility/mobility training, ideally all of which should be used regularly and frequently:

a. Static Stretching. The classic "reach and hold". However, a few tips. Hold the stretch for at lest 20 seconds, 30 is preferable. Also, don’t bounce...just hold. Finally, make sure you are performing proper stretches to avoid injury.

Our trainers will prepare a detailed stretching program and train you on the proper performance of each stretch.

b. Myofascial Release/Foam Rolling. Myofascial Release (MFR)/Foam Rolling involves relieving muscle tightness associated with the muscle fascia, which is the fibrous tissue surrounding the muscles and bones. Tightness of the fascia will result in pain and decreased mobility.

Static stretching may actually aggravate fascia tightness. The fascia is like a shoelace, when the fascia tightens there is a knot or "trigger point", which causes discomfort. Static stretching will pull the muscle at the end which, as with pulling a shoelace with a knot in the middle, tightens the trigger point. The foam roller will work the knot from the center, like fingers untying the knot of a shoelace.

c. Mobility Circuit. Various movements are designed specifically to maintain joint mobility. This type of circuit is far too complicated for this Article, but generally involves moving joints through a series of gentle movements.

d. Yoga/Pilates. Also underrated by those who haven’t jumped on board, Yoga and Pilates are phenomenal exercise modalities that really are more than mobility. Yoga and Pliates both engage the entire body, enhance muscular and cardiovascular conditioning while also stretching the muscles and putting the joints through multiple mobility movements.

If you haven’t started. Start. You’re life will change.

e. Proper Form. Resistance training exercises, when performed properly and through the entire range of motion, will serve to maintain mobility and flexibility of the joint and muscle.

Try to engage in this type of training at least once a week, and stretch/foam roll after every workout.

Contact Fit2You directly, info@fit2youfitness.com, for customized programs specifically designed for your goals. Remember, if you’ve got it, flaunt it. If you don’t, get it with us.

It’s true that most gyms have a lot of fancy equipment and a lot of free weights. It’s also true that most gyms have too much fancy equipment and not enough free weights.

Generally we have two primary objectives when working out: (i) Enhance our personal health and wellness, and (ii) look good (or at least better). However, somewhere on that list is "avoid injury". No one wants to hurt themselves, we don’t want to feel pain or discomfort. Although it’s nearly impossible to avoid the occasional pulled muscle or overuse injury, you can make your exercise routine safer by avoiding some of that "fancy equipment".

The following includes a handful of machines/equipment to avoid. This list is not exhaustive, but rather includes the equipment I see most often used. Note: The lists of alternative movements are not exhaustive either.

1. Smith Machine Anything (with an occasional exception): The Smith Machine consists of a barbell that is fixed within steel rails allowing for vertical movement only. That last part "vertical movement only", that’s why this machine is no good.

First, a quick physiology primer: When the body moves, it rarely follows a fixed plane of motion. In other words, if you were to tape a marker to your shoulder, squat near a wall, and then look at the drawn line, you would not see a straight line, more likely an arc. This is referred to as the "arc of power". The body follows these arcs for movements such as squats, dead lifts, bench presses, and rows.

The design flaw with the Smith Machine is the fixed vertical plane of motion, forcing your body out of the arc of power. The result is (i) reduced force and power production, and (ii) compromised joint positioning.

There are only two exercises I recommend you use the Smith Machine for. The first is Australian Rows. These are an exception because the bar doesn’t move, and you’re really only using the Machine as a glorified pull-up bar.

The second is supervised light weight box squats. Only a very specific movement pattern is safe when squatting on the Machine. Weight should be relatively light (higher reps) and strict form adhered to.

Easy Alternatives: Body weight squats, barbell squats (front or back), dumbbell goblet squats, lunges, split squats, step-ups, barbell bench, dumbbell bench, dips, pushups, dumbbell row, barbell row, chin ups, pull ups, cable row, military press, shoulder press, deadlift, and any possible variation of these movements.

Bottom line:  Whatever you think about doing with the Smith Machine - use dumbbells or barbells instead.

2. Behind the Neck Pulldown & Shoulder Press. Lat Pulldowns and Shoulder Presses - powerful, effective movements when done properly. Done improperly, one of the most dangerous movements for your rotator cuff.

The rotator cuff is a group of muscles and associated tendons that stabilize the shoulder. As strong as the rotator cuff is, improper movement can result in gradual micro-tears, leading to macro-pain. Performing these activities behind the neck places an inordinate amount of stress on the rotator cuff,  pinning it back against the joint. A safer alternative is to perform them in front of the head.

Also, everyone has "physiological and postural anomalies" caused by genetics, repetitive movement, and posture; all of which can be addressed by slightly altering the movements. If you feel discomfort in your shoulders when performing either of these activities, try shifting your hand position into "neutral" (palms facing each other) or "supine" (palms facing you). 

3. Leg Extension: The Leg Extension is "designed" to target the Quadriceps (the big muscle on the top of your leg). Mayo Clinic physiologists determined the Leg Extension abnormally, and unnecessarily, stresses the knee. This is likely caused by the resistance being applied low on the leg (around the ankle).

Additionally, exercisers squat rather than use the leg extension have stronger ligaments and connective tissues around the joint. This leads to a increased joint stability and decreased risk of injury.

Alternatives include squats, lunges, and split-squats.

4. Pec Dec, Hip Add- / Abductor, Seated Twist, Most Selectorized Machines: Each of these machines locks your body into a plane of motion, defying the bodies arc of power . In an effort to avoid reiterating what’s already been said, read "1" above.

A note on the Add- / Abductor - The hip joint is not capable of the same movement complexity as the shoulder. The hip is generally designed to go forward and backward with limited lateral (side-to-side) movement. Adding weight to this lateral movement won’t slim your buns or shape your hips, it will wear down the joint, causing pain and stiffness over time.

Alternatives to these movements:

a. Pec Dec: pushups, dumbbell flyes, cable flyes, chest press, bench press, and pullovers;

b. Hip Add- / Abductor: Lying side leg raises, flutter kicks, scissor kicks, donkey kicks, and bird-dogs;

c. Seated Twist: Cable chop, dumbbell chop, Russian twist, side-plank; and

d. Selectorized Machines: The same movement with dumbbells, barbells, or body weight.

These machines are popular because they’re easy to use and require little attention to form. However, with limited exception, avoid them. You’ll get a better workout in 30 minutes with free weights then you will in 60 minutes with machines.

7 Minute Workout:

7 Minutes - if nothing else, give 7 minutes.

The following is a 7 minute workout (two actually), one contemplates access to equipment the other none is required.  This is an intense workout designed for use when you're in a pinch, desperate for time and equally desperate for a workout.  This is not designed to supplant your routine training sessions.

7-Minute A - No Equipment:
Perform 30 seconds of each activity
Rest as little as needed between activities

1.  Prisoner Squat
2.  Abdominal Crunches
3.  Hip Thrusts
4.  Pushups
5.  Reverse Lunges
6.  Plank
7.  Wall-Sit
8.  Russian Step-ups (30s/leg)
9.  Side Plank (30s/side)
10. High Knee Runs
11. Squat Thrusts
12.  Mountain Climbers

7-Minute B - Kettlebell, Dumbbells or Sandbag
Perform 30 seconds of each activity
Rest as little as needed between activities
1.  Kettlebell Swing (DB Swing, or Sandbag Clean)
2.  Prisoner Squat
3.  Pushups
4.  Bent-Over Row
5.  Reverse Lunges
6.  Plank
7.  Wall Sit
8.  Shoulder Press
9.  Russian Step-Up (30s/side)
10. Side Plank (30s/side)
11. Squat Thrusts
12. Mountain Climbers

When you're pinched for time - complete one circuit.  If you have more time, complete up to three.  Rest at least 2 minutes between each circuit. 

Leading From the Front...

Leading From the Front:  To show the way by going in advance.  An uncommon phrase, but not an unimportant phrase.  Not advice, but a mindset.

Too many of us fail at self-reflection, we fail to look at ourselves before we look at others.  We offer advice and judgment to others, without giving any thought of the same upon ourselves.  Of course, our friends, family, and co-workers may seek our advice, our trusted counsel and guidance.  Of course, we should oblige their request, listen intently and provide as truly an objective reply as is possible.  We should not dole out advice without request, we should not judge others more harshly than we judge ourselves.  Yes, I recognize how preachy and sanctimonious the preceding sounds, allow me to develop some context.

The morning of July 4 I went to the gym.  Lately I've stopped wearing ear phones, replacing the music with the sounds of the gym and my own thoughts.  That morning, I overheard a nasty conversation between two other male members, lamenting the outfit choices of a few overweight female members.  Neither of these men were physically fit (objectively or subjectively), the older one extremely overweight, the younger one fast on his way.   This, in and of itself, is nothing unusual at a gym.  But it gets better...

The older one explained to the younger one that he is a "Strength and Conditioning Specialist", and the workout they were about to begin was specially developed for athletes, such as himself.  Off  they went to perform:  Squats on their toes, dead-lifts with rounded backs, and kettlebell "snatches" that defy all reasonable explanation.  Bottom line - this "Specialist" was clearly self-titled.  For three reasons he didn't Lead From the Front:  He was not physically fit, he was not well educated, and he believed himself superior to others of similar physical appearance.

I've been waiting for this perfect tri-fecta, any one component enough for someone to fail at Leading From the Front.  Everyday I see highly educated trainers, who don't train themselves with intensity, are overweight, or lazy.  Everyday I see physically fit trainers without an ounce of education. Everyday I see highly educated, physically fit trainers casting judgement on others in the gym.  Not until July 4 did I see an overweight, uneducated, judgmental "trainer".  Not only did he Fail to Lead From the Front...he's showing others that it's OK, and acceptable.  It's not.  

Give advice on something you know about, but only if you take it yourself.  Help others when they ask for it, not when you believe they need it.  Cast no judgement on others, under any circumstance.  These are difficult, even for the healthiest, most confident, most secure of us.  But, try.  Lead From the Front.  Show others the way after you've already gone.

When you're looking to change your life, consider from whom you seek advice.  Consider their experiences and backgrounds and preconceptions.  You need experts, plenty of them for plenty of issues, but choose your experts wisely.  Don't choose an accountant who declared bankruptcy, don't choose a mechanic who doesn't drive a car, and don't choose a trainer who doesn't train hard...both him- or herself, and you.

 

The Little Things

Little Things Add Up:

Consider the time you spend engaged in structured exercise each week. Even 60 minutes a day is only about 4% of your day. The other 96% is lifestyle and diet. We’ve discussed diet here recently, today we’ll focus on lifestyle.

Little things add up. The following are almost stupid simple, but easily overlooked techniques to add that little bit extra.

1. Parking. Park in the last possible space in the lot. This could easily add 200 or 300 additional steps to and from, while costing you maybe 45 seconds.

2. Lunch. Walk at lunch. Walk at lunch. Walk at lunch. The benefits of walking are always overlooked. Walking burns fat and calories, strengthens our backs, and enhances our posture.

Being outside, in the sun gives a health dose of Vitamin D, and the fresh air will provide an additional boost of energy.

3. Carry Groceries. If you’re stopping by the supermarket to pick up a few things use a basket. If you’re shopping for more than a basket can hold, use the cart but carry your groceries from the cart to the car (even if it takes multiple trips).

4. Activity Reminder. Set a reminder, at regular intervals, to stand up, walk around, do 10 jumping jacks, whatever. Use your phone or your calendar.

5. Stairs. Stupid simple gain. Take. The. Stairs. Skip the elevator, skip the escalator.

6. Stand. If you work a desk job, stand for part of your day. Read documents standing up (use a filing cabinet or shelf if you need to). Talk on the phone standing up, or even walking around.

7. Talk Face-to-Face. Ditch email and skip the phone call if you need to communicate with someone down the hall.

8. Stay Active. The average American spends 34 hours watching TV each week. The average commercial break is 105 seconds. If there are even 4 commercial breaks per hour that is 238 minutes of commercials per week – FOUR HOURS!! Get up and move: Pushups, walk up and down the stairs, jump up and down, run sprints...whatever, just move!

Like I said, the little things add up...you may be killing it in the gym, but inactive otherwise. These little things will add up.