Circuit Workout

At least once a week I try to get in a heavy lift, where I focus more on lifting than cardio. I think it is important to incorporate both cardio and strength training into any workout routine. Both have so many benefits!

Here is a current circuit workout that I am enjoying:

10 minute cardio – elliptical, easy jog, or walking incline
Arms: repeat 3 times
12 reps shoulders
12 reps biceps
12 reps triceps
10 minute cardio – same as above, or mix it up!
Legs: repeat 3 times
20 reps squats
20 reps lunges
20 reps squats
10 minute cardio
Back & Chest: repeat 3 times
12 reps back
12 reps chest
12 reps back

Obviously, this isn’t very specific. When I do it, I like to mix up each round of lifting so I don’t get bored. For example, the first set of arms might be 12 shoulder presses, 12 bicep concentration curls and 12 tricep skull crushers. The next set might be 12 shoulder rows, 12 regular bicep curls and 12 chair dips. Then the third round I might try to do even different ones.

If you don’t want to think of a different exercise for each round, it is just as good to do the same exercise each time! Make sure to make any changes to this workout to fit your time and exercise level.

Let me know if you try it!

More Bang For Your Buck

Training can be is incredibly time consuming. Any kind of health regimen and workout program can be. So how can you make time for other things while still getting your sprints, hills, tempos and long runs in? Here are some ways to double your running productivity:


"Doubling up is great for targeting different systems in one workout—speed, strength, mental toughness, and more—which makes you fitter and better prepared for race day," says Susan Paul, program director for Track Shack's Fitness Club in Orland.

LONG RUN + GOAL PACE:
Depending on the distance you are aiming for, run the first 2/3 at your long run pace...usually about a minute slower than race pace. Then for the final 1/3, pick up the tempo and finish at race pace. If you're running more than 16 miles, use the same formula, but only run the last three to four miles at marathon pace.Then follow with a cool down.

MILES + SPRINTS:
This one is my favorite, because it is really similar to what could happen in a race. It trains your body to slow down to race pace after a spurt of speed, as if you were passing someone in a race. Because we always are, right?! For this workout, run 1 mile at or above race pace, followed by a 400 meter in a much faster pace. Repeat this for a few miles, then follow up with a cool down.

RUN+STRENGTH+RUN:
A combo like this helps the legs push through that heavy feeling that you sometimes get in the middle/end of races. Start with an easy 2 or 3 miles. Next do a set of squats, lunges, and calf raises and repeat 3 times. Then finish with another 2 or 3 miles. Your legs should feel this one!


HILLS+FLATS:
Most important about these two is to teach your body what it feels like to put forth consistent effort. Hills are obviously more difficult, but when follower by a flat you want to recover while picking up the pace and preparing for the next hill. A treadmill helps to control speed, and you need to pay attention to effort. When running up a 2-5% grade for 2 minutes you should feel the same effort as when you are at 0%. So you will need to up the speed.

 Happy training!


P.S. A lot of these could be done walking or on the eliptical! No need to be a runner to get a great workout. Also, these can be pretty strenuous on the body. So be sure to follow up with fuel and a cross training day if you were pounding the pavement for a while.

D.E.A.R.

When I was in elementary school we had D.E.A.R. time – Drop Everything and Read. I think it was for about a half hour. But all I can remember is that I hated it. Now I’d do anything to have designated D.E.A.R. time at school! Seriously. The things we take for granted…



Get this…just a few days ago (April 12) it was National D.E.A.R. day! Who knew.

Anyway! Since we’ve talked about lifting weights this week, I figured I’d give you an excuse to drop everything and read! Here are some good finds:

Avoid Muscle Cramps: Pickle juice, anyone?
The Forgotten Core: I like to call them your powerhouse muscles
Why Lift Weights?: It’d be pretty hard to convince yourself you don’t need to lift weights after reading this!
Benefits of Free Weights: Machine or free weights? You decide.

Enjoy! Hope you have a stellar weekend!

~Did you do anything like D.E.A.R. time growing up?

~What do you do about muscle cramps?

Muscles and Injury

Happy Wednesday, folks! Half-way through the week...sounds good to me!

On Monday we accepted (yes, I'm sure you accepted it) the challenge to incorporate more strength training into our workout schedules. If you're pretty new to weight training and looking for info on starting up, check out these posts on strength training basics: one, two or three.

But today I'd like to talk about some of the common injuries that come from training hard, and what muscles they involve. That way, we are actively figuring out how to strengthen our bodies to prevent injuries. Like gorillas, right?!

Injury #1: Groin Pull
This can happen to anyone, but frequently occurs in sprinters or hurdlers. So any interval training can impact these muscles. This has to do with the 6 medial muscles of the thigh that all work to move your legs together (adduct). Doing exercises like lateral squats and lunges can help strengthen these muscles, along with over all good form running and sprinting.

Injury #2: Pulled Hamstring
This can be a horrible injury that can occur frequently in people that have under developed hamstrings. It again happens a lot with athletes doing lots of quick starts and stops or sprinting. There are three major muscles in your posterior thigh that make up the hamstring muscles. One of the most important things you can do to prevent this is adequately strengthening the hamstring and the quads. Without this balance, that is often when injury occurs. Leg curls are a good option to strengthen the hamstrings, as well as doing some hip raisers on a workout ball.

Injury #3: Shin Splint Syndrome
Many people complain of shin splints when they have pain or soreness along their tibia or the front of their leg. It is frequently caused my inflammation of the muscles surrounding the tibia. The tendonitis usually occurs when poorly conditioned runners run on hard or banked surfaces with poorly supportive running shoes. The condition may also occur with vigorous activity of the legs following a period of relative inactivity or running in cold weather without proper warm-up. Again, balancing the posterior leg muscles (the calf) and the front of the leg is important. Some ways to strengthen the shins are to walk on your heels or do toe lifts like you do calf raises.

~Have you had any of these injuries before?

~What's your favorite lower body strength exercise?
 

Weighty Issues

Hey, friends! I am almost back in business. The nice cold that sent me to bed last week is hanging around still, but I’m much better than I was!

After this snowy (what?!) April weekend, I’m ready to plow through this week.


In my anatomy class we are learning about the muscular system. As we’ve talked about it, my professor has really emphasized how certain muscles are certain shapes and sizes for specific reasons to protect our bodies. He even gave an example using gorillas!



Their quad muscles make ours look like little twigs! They use their leg and arm muscles so frequently that they are developed to an extreme, which in turn protects them from injury.

So, can you guess what this week's challenge is?!

incorporate more weight training into your workouts!

This is definitely something I need to work on. A lot. I’m such a cardio junky that I often don’t make time for lifting. But it is so important! So this week, schedule some time. You’ll see the benefits in so many ways!

Have an awesome week! 

~Do you have a set schedule for weight lifting?

 **I try to do an upper body circuit twice a week with a lower body once a week. Certain weeks go better than others...ha

~If you could add any face to Mt. Rushmore, who would it be?

**I was asked this in an interview last week. Of course, I said John Stockton.  

Shake It

For the past 3 nights I have dreamed about arm muscles. Seriously…this anatomy is getting to my head. I’m very ready for this semester to be over. My anatomy book is like another limb.

Anyway…this week we’ve focused on protein. This included how it is important to get various protein sources, and also a yummy recipe. Now I’d like to discuss a a different form of protein that many athletes use to supplement their diets with: protein shakes.


photo sources: 1, 2, 3

Here’s the thing…(ready for this?)

I’m not a fan/advocate of protein drinks. Clients and other people that ask me about them I actually tell them I would rather have people eat pure sources of protein or make their own shake. This goes along with "whole foods” eating belief. I like foods with single ingredient lists. Not a list like this:

Leanlipids trans fat free lipid complex selected for thermogenic and unique energy properties (canola oil, sunflower oil, enzyme engineered polyunsaturated long-chain vegetable oils, MCTs, l-carnitine), fructose, maltodextrin, cocoa powder, cytovite I, vitamin and mineral premix consisting of (vitamin A acetate, cholecalciferol, d-alpha-tocopherol acetate, ascorbic acid, folate, thiamine monohydrate, riboflavin, niacinamide, pyridoxine HCL, cyanocobalamin, biotin, pantothenic acid, di-calcium phosphate, potassium iodide, potassium chloride, ferrous fumerate, magnesium oxide, copper gluconate, and zinc oxide), creatine GCC, our proprietary, endogenous creatine precursor (glycocyamine, betaine anhydrous), natural flavors, lo han fruit extract (natural sweetener), stevia (natural sweetener), chromium nicotinate.

For real. Now, I don’t get mad if someone is drinking them. That is totally their decision and they can be great for people that can’t get protein or are trying to gain weight, etc. But I would caution you to not drink too many. Instead, try to up your intake of eggs and chicken and beans like we talked about. Or, make a homemade one!

My brother plays on the high school basketball team. His coach encouraged them to eat well (which I love, and think it is so great that a high school coach does that). He also really encourages drinking protein shakes after weight lifting to help build muscles. That is completely true…you need protein after heavy lifting days.
So my brother and I tried making a homemade one.

These were the ingredients: 

• peanut butter
• cottage cheese
• almond milk
• yogurt
• banana

You can obviously mix in what you want. We put it in a blender, mixed it, and he took it to school with him. On average, that has about 45 grams of protein. Good, solid, protein.

So, what this all comes down to is that you might just want to do a little research, or maybe think twice about that second protein shake you want to eat. Again, I’m not saying they are bad and that you should never have them. Do what your body needs. But maybe eat some almonds or a hard boiled egg next time you need a protein boost!!

Here are some websites to check out on protein shakes:
Myths of Protein Shakes
The Pros and Cons of Protein Shakes
Are Protein Shakes Bad

~Do you have protein shakes on a regular basis?
**I’ve never really been a protein shake drinker. Even before I really looked into eating whole foods. I just always have liked to EAT my food, not drink it :)

~Any fun plans this weekend?
**LOTS of studying and LOTS of family time. Both are good things! One more fun than the other though
P.S. Have you checked out my miles in march?! I even totaled up the year so far for my 1,000 mile challenge. It is lookin good!

Fabulous February

It’s January 31st, so let’s do a recap of the first month of 2011:

• We started the month with a bang! We set goals for the month, learned about the importance of tracking those goals, and I admitted to my impatience with yoga!

• I invited all of you to join me in my journey of 1,000 miles in 2011. Have you been keeping track?

• Then we worked on keeping ourselves hydrated, which is always important. And my favorite challenge of the month came last…the challenge to remember.

So let’s take whatever it is we remembered and keep that in our minds as we set goals for February. That’s right, a new month means new goals! I bet you guessed it…this week’s challenge is to

Set 3 goals for the month of February!

You can keep the same goals, add a new one or two, or just start completely fresh. Be sure to keep them specific and attainable, but push yourself. It’s only for a month, right? And a short month too! You can do it! Also, be sure to write them up and post them where you’ll see them alllll the time :)

So get some sticky note action going on…and let’s start February with a BANG!

~What was your favorite post in January?
~Any exciting things going on in February?

The Debate

So once you make it to the gym, you're warmed up and ready to lift, where do you start? Machines? Free Weights? What are the benefits of each of them? Which one is better for you? Well, here's some info on both. From there, you determine which best fits your workout. Most likely, though, it is good to do both and mix it up!

Benefits of Machine Weights:
Almost all the time when you go to lift with a machine weight, there are instructions on the machine regarding position and technique. This can definitely come in handy when using it for the first time. They also allow for a quicker workout once you know the settings you need. The trick is just remembering! So when you go, write down the weight, height of the seat and other information needed. From there you can hop on and off machines. They can also be convenient when you go to the gym alone and can't do lifts with a spotter - you don't need one with machine weights! Another advantage is that machine weights are better at delivering consistent weight on the muscle through the whole lift.

Benefits of Free Weights:

Free weights do a better job at integrating core conditioning into a strength-training workout, since you have to use balance while lifting. They also allow for a greater variety of lifts and movement patterns. You can work both arms and legs, for example, by doing a bicep curl with a lung. Another advantage is the greater range of weight. As opposed to machines that increase by 10 lbs, free weights allow slower progression and "in between" weights. You can also benefit from free weights because each arm becomes responsible for a given weight, whereas on machines, the stronger arm can take more of the weight designated. 

Clearly, both have their benefits. So mix it up, and figure out what you like best! Just keep working those muscles!

Musclehead, Powerlifter, or Toner

When people think of lifting weights, the big bulky powerlifter comes to mind. You know what I'm talking about...the bulky muscles in tight sleeveless shirts at the gym grunting as they lift 75 lbs. kettle balls.
But I have good news for you! Lifting weights isn't just about building 20-inch biceps. In fact, for most women, it's not about that at all, since resistance training may be the single most effective way to lose fat and look great. Even more than that, the benefits of lifting extend into nearly every aspect of your health and well-being. Basically, you'd have to be crazy not to lift weights—even if bigger biceps are the last thing you want!
Lifting gives everyone the upper edge of everything - over belly fat, stress, diabetes, body image...the list goes on! Here are some ways that lifting helps you look great, stay healthy, and live a full and long life!

1. You'll lose 40% more fat! Muscle burns fat and helps burn the sugars in food. If you weight train as you diet, you'll protect your hard-earned muscle and burn more fat instead.
2. You'll burn more calories! Both during your workout of lifting and for a while after. As your muscle repairs from lifting, it is burning calories.
3. Your clothes will fit better! This is because even if you aren't gaining weight on the scale, as we age, muscle gets converted to fat as we don't use it. Fat is more flabby than muscle, which shows more under your clothes.
4. You'll build stronger bones! Just like muscle, you lose bone mass as you age. But putting pressure on the bone in a normal way, like when lifting, increases bone strength to help prevent injury in the future.
5. You'll shrug off jet lag! Strength training helps your body adjust faster to a change in time zones or work shifts.
6. You'll sleep better! Like other exercise, when you lift hard, your body rests better when it's time to go to bed.
7. You're diet will improve! Lifting weights provides a double dose of fat-loss fuel: On top of burning calories, exercise helps your brain stick to a diet.
8. You'll add years to your life! Get strong to live long. Muscle protects so much in your body, and enables proper growth and movement for the future.
9. You'll handle stress better! Break a sweat in the weight room and you'll stay cool under pressure. Researchers have found that the blood pressure levels of people with the most muscle returned to normal the fastest after a stressful situation, compared to those who had the least muscle.
10. You'll be happier! Not only because your body is looking great, but because any type of exercise increases endorphins, which make everyone feel good.

So get out there and start lifting! Don't forget how essential it is that you do cardio as well, so work your heart muscle and continue to burn calories and increase endurance. But both are so important and so necessary!

WORLD OF WEIGHTS, cont.

Let’s look at the last 3 aspects when training with weights!


#5 Rests Between Sets and Exercises:
Resting between sets and exercises greatly influences energy recovery and training adaptations that need to take place. Here is a general rule of thumb: if you are looking for muscular strength, use higher weight with longer rests (2-3 min). On the other hand, muscular endurance can be better achieved by less weight, and shorter rests (<1 min). As a beginner, you should never rest lest than 30 seconds in order for your body to recover and your blood lactate concentration to go down. Once you have trained, if you wish to shorten rest time you can.

#6 Repetition Velocity:
So, according to a nifty principle of training specificity, it says that gains in muscle strength and performance are specific to training velocity. For example, fast-velocity training enhances speed and power, whereas slow-velocity exercises don’t influence that as much. There are two times up slow-velocity though, unintentional and intentional. Unintentional is when the weight is so much that despite your effort to make it fast, you can’t. Intentional is just what it sounds like…moving slowly on the eccentric and concentric actions of lifting. As a beginning it is best to learn to perform each exercise with correct form, so start with light resistance and go at a slow to moderate velocity. As you progress you can mix in some unintentional slow-velocity lifts with some moderate to fast velocity training.

#7 Training Frequency:

Generally, a training frequency of 2 to 3 times each week on nonconsecutive days is recommended for beginners, which allows for adequate recovery time. More trained individuals might take more time between training, but still lift 4 times a week. But they only do upper body two days a week, and lower 2 days a week, with more rest between doing the same body parts. An increase in training experience doesn’t mean you need to increase frequency, but it can be beneficial if done with correct resting periods and form. Always listen to your body, whether you are experienced or novice. If it needs a day off, take it.

WORLD OF WEIGHTS, cont.

So, lets talk about the next couple components of lifting. We already addressed choice of exercise…
#2 is Order of Exercise:

Normally, exercises for the large muscle groups are done before smaller muscle groups. For example, working out quads and hams before smaller arms muscles. Also, multijoint exercises are usually performed before single-joint. Such as doing squat jumps and push-ups before doing bicep curls and calf raises.
This is done so you can use the heavier weights on bigger muscles since you will have more energy at the beginning and not fatigue as fast.
As for doing cardio or weights first, use your judgement. If you are working more toward cardio fitness and endurance training, do your run or cardio first, then weights. If you are focusing on muscle building, lift first and then follow up with cardio. Just remember, no matter what your goal is, weights AND cardio are necessary for optimum performance!

#3 Resistance Used / #4 Training Volume:
It is said that to maximize gains in muscle strength and performance, it is recommended that training sets be performed to fatigue, where you couldn’t perform another lift because of temporary fatigue.
To get a general idea of how many reps you should do, this is what is recommended for certain goals:
muscular strength: 6 or fewer
muscular endurance: 20 or more
Most common is doing between 10 and 12 reps to enhance muscular strength and performance, so that is what I recommend to start with unless you have specific goals.
Keep in mind that these reps do need to be performed with good form. So when you are trying to find out what weight to use depending on reps, even if you can do 17 reps with 30 lbs, it won’t do anything if your form is wacky (:
Training Volume is influenced by the number of exercises per session, number of repetitions per set, and number of sets. The main thing to remember is that training volume doesn’t need to be the same each time you work out. Mix it up, and your muscles will be grateful. Try doing more weight with less repetitions and fewer sets one time, and the next doing lots of sets of light weights, ect. If you are short on time though, the benefits of only doing one set is still big, so don’t opt out because of time. But if you have the time, try to get 2 or 3 sets in.

WORLD OF WEIGHTS

The majority of people think of a “fit person” and see the girl at the pool with the long lean muscles, toned but not huge, or the guy at the weight room that has named the veins in his arm because they are so defined. But how do we get there?


A weight room can be intimidating, especially for a beginner. But there is no reason to be intimidated! Everyone can go to a weight room and participate in exercises suited for their skill and ability. That is the key though…finding what level is best for you, and then knowing how to progress without injury.

As nice as it would be, there isn’t one optimal combination of sets, repetitions and exercises that works for everyone. Instead, there are several factors to consider when beginning resistance training.

1. Choice of exercise

2. Order of exercise

3. Resistance Used

4. Training Volume

5. Rest intervals between sets and exercises

6. Repetition Velocity

7. Training Frequency

To avoid information OVERLOAD, I will just start with addressing #1: Choice of Exercise

One thing to always remember is that it’s essential to exercise opposing muscle groups at similar times to allow balance and muscle health. (such as abs and low back, or triceps and biceps, etc.) There are single joint and multi-joint exercises. Those are exactly what they sound like: they either isolate a specific muscle, like in a bicep curl, or multiple muscles like in a squat. The more functional movements are the multi-joint exercises because they usually closely resemble everyday activities. But for beginners, I recommend starting with single joint exercises that can be done easily on weight machines or with dumb bells. With weight machines, the path of movement is fixed so you don’t have to worry about form as much.

Whatever method you decide, don’t feel like you can’t go back and forth. In fact it is best to mix it up. But remember to work low back and abdominal muscles, along with other opposing muscle groups that are more common to work. It’s best to start small, doing simple movements with major muscle groups and then work to more complex movements.

Happy Lifting!