Fat Loss Means Intervals!

For many years it was thought that the only way to lose weight and burn fat was to follow a low intensity aerobic programme. But research has shown the opposite. To burn fat and maintain lean muscle mass Interval training is the most effective cardio tool for rapid fat loss.

Continuous aerobic exercise has been used for many years by people trying to lose weight and burn off excess body fat. The theory is that it takes the body 20 minutes to activate the aerobic or glycogen system. But the body’s response is to increase the Stress Hormone “Cortisol”. To counteract this increase, Interval Training is the secret.

High intense sprints or intervals with active rest in between, reduces the amount of Cortisol produced after exercise. Interval Training uses the chemical ATP which burns more fat than the traditional glycogen burning approach.

According to World renowned Strength Coach Charles poliquin there are several disadvantages to aerobic training:

v It reduces aerobic power

v The greater the aerobic base the lower the anaerobic power

v Oxidative stress in outdoor activities – produces Cortisol which oxidises the brain

v Its correlated to osteoporosis

v Alzheimer’s Disease is correlated to aerobic volume

v Increase incidence of mononucleosis

v Lowers the immune system – Triathletes and marathon runners are always ill

v Lowers trace minerals such as Zinc – leads to increased infertility

v Increase Cortisol produced overall

v After 8 weeks muscle mass is lost over body fat

v Slows down the metabolism over time

v Aerobic training is inferior for Fat Loss

Research shows that aerobic training worsens power and strength but strength training improves aerobic endurance.

Below is an example of an Interval Training Programme.

For best effects wear a Heart Rate Monitor:

o Warm up for 5 minutes on a treadmill at a moderate walking pace on a 1% Incline.

o Heart Rate should be above 120- 130 BPM

o Sprint as fast as you can for 45 seconds – Heart Rate should be above 170-180BPM

o Take active recovery by walking for 5 minutes

o Repeat up to 6 times

o Cool down for 5 Minutes by walking until heart rate returns to sub 120BPM .

Lose 30 Pounds in One Month – How to Lose 30 to 40 Pounds in a Month Without Weight Loss Surgery?

For steady results many people opt for the weight loss surgery. But the fact cannot be ignored that such surgery can gift you serious complications in future. To avoid such complications and probable scars it is always advisable that one should opt for healthy measures. Actually, such healthy measures can be cardio workouts, aerobics and low calorie diets. They can help you to lose 30 pounds within a month and that too very easily.

Tips to lose 30 to 40 pounds in a month with weight loss surgery?

1) Low calorie Diet: Losing weight can be a very difficult task. Moreover, if you opt for low calorie diets then you must bear the fact in mind that the result would be temporary. Actually, the moment you return back to your normal eating habits you start gaining weight again.

Here is the list that would help you to pick up the low calorie food items very easily:

* Vegetables are actually almost calorie free. You can opt for broccoli, mushroom, red peppers, watercress, mushroom, boiled potatoes, swede, celery and brussels sprouts.

* Fruits which contain low calories are chayote, melon, apricot, grapefruit and currants etc.

* Meat products which come in very low calories are ground turkey, beef, lean ham, lower fat hot-dogs, white eggs, Canadian bacon and low fat cheese.

2) Cardio Workouts: If you pick up the wrong cardio workouts then instead of getting better results you might end up in lamenting. Thus you need to be very cautious even while selecting the workouts. The best cardio workouts which can help you to lose 30 pounds within a week are as follows:

* Rowing: This is an excellent cardio workout that can help you to develop the strength of your upper body. In fact, this fat burning exercise would help you to lose weight at ease.

* Hiking: This workout can efficiently tone up the lower portion of your body.

* Jogging and Brisk Walking: These work outs have the potential to burn calories at a very steady pace.

* Aerobics: They are simply the most interesting workouts a one can exercise them for long hours without any second thought. Actually, to add more spice you can even add some music in the background. Intensive workout would burn calories in the form of sweat which would ultimately result in weight loss.

What Is Tabata?

Tabata training is an exercise regimen that was based on the study of Prof. Izumi Tabata of the Ritsumeikan University’s Sports, Health and Science Department. He was formerly a researcher of the National Institute for Health and Nutrition in Japan. This training regimen, consists of twenty (20) seconds of ultra intensive exercises, and ten (10) seconds of rest. This is repeated continuously for four (4) minutes and repeated eight (8) times or in eight (8) cycles. This was called the IE1 Protocol and was used originally to study athletes who underwent training regimens.

In the original research, two groups of athletes were observed. One group trained in moderate intensity workouts of about seventy percent (70%)intensity, for five (5) days during a six (6) week period. Each training module lasted for one (1) hour each day. The other group, trained in high intensity workouts for four (4) days per week, for a period of six (6) weeks. Each session lasted for four (4) minutes, at twenty second of high intensity training (170% intensity) and ten (10) seconds of rest.

The result showed the following:

* Group 1 showed remarkable increase in the cardiovascular area (aerobic system); but no result was observed for the anaerobic system or the muscle area.

* Group 2 showed significant increase in both aerobic and anaerobic areas as compared to Group 1.

The Tabata Protocol

Dr. Izumi Tabata is well known for his studies and research on high intensity intermittent training. His past work included, as Training Coach for the Speed Skating Team of Japan. The Head Coach, Mr. Irisawa Kotchi, developed a training program using short bursts of high intensity exercises; followed by short rest periods for the athletes to do. Dr. Tabata was made to analyze the effectiveness of said training regimen, which lead to what is now known as Tabata Protocol.

The regimen includes exercises that can be completed in only four (4) minutes. If the eight (8) cycles are completed, it would be enough to make a fit person exhausted from all the extreme exercises. Before this program came about, there were two (2) types of exercises that were incorporated into the athletes’ exercise program – low intensity exercises for long periods to increase endurance, and; sprinting, that improves the ability to sprint. The latter, had shown to have no effects on endurance and aerobics. Tabata Protocol, meshed the two programs together, for better workout results.

Aerobic and Metabolic Benefits of Tabata

The use of high intensity and high impact exercises, have been shown to improve the performance of athletes. For well trained athletes, increasing the frequency of training, would not yield further improvements. Endurance can be achieve through high intensity training programs. This training regimen had been shown to burn fat more effectively. This may be attributable to the increase in resting metabolic rates. High intensity training also lowers insulin resistance levels, leading to muscle fat oxidation and improvement in glucose tolerance.

Studies have shown that high impact exercises helps improve the insulin level in young healthy men and women as well. It also brings about significant reduction in body fat, as well as leg and trunk fat. This would equate to having these exercises as viable methods for preventing Type 2 diabetes. On cardiovascular diseases, it has been shown that brief intense exercises, can improve the cardio-vascular risk in adolescents and adults alike.

Tabata Interval Workout

The Tabata system may be defined as a method of exercise consisting of intervals that are completed within four (4) minutes. It takes eight (8) rounds of exercises of twenty (20) seconds each, and ten (10) seconds of rest.

This was brought about by the research of Dr. Isuzu Tabata on the effect of exercise protocols in athlete performance. The group discovered a method that produced extra-ordinary results. This method is what is now known as Tabata Protocol/Intervals.

In 1996, Dr. Tabata submitted a research study in the Medical Gazette for Medicine of Science in Sports and Exercise. This was a documentation of the benefits of high intensity intermittent training (HIIT). This research was repeated numerous times. The conclusion was that, four (4) minutes of Tabata Training interval exercises, is better in boosting aerobic and anaerobic capacities, as compared to one hour of endurance exercises.

The Tabata Interval Training workout can be done with all kinds of exercises: boxing, cycling, jumping rope, rowing, running, skiing, and swimming among many others. There is also a variety of equipment that can be used in training: bosu balls, barbells, dumb bells, kettle and swiss balls, own body weight, tubes, and bands and so on.

A Tabata Workout may include the following exercise regimen:

1. Bicycle sprints – good for lower body exercise and for the heart rate

2. Hindu squats – like a traditional squat where you drop your butt until your hands reach the ground

3. Jump lunges – jump using alternate legs to lunge and level up difficulty for cardio factor

4. Jumping rope – can be used with varying feet patterns: high knees, feet together, alternating feet, and others

5. Box jumps – stand and jump in front to the top of the bench then back to the floor

6. Weight bench hop overs – keep both hands at the end of a flat bench; both feet should hop from side to side

7. Mountain climbers – make a triangle with hands and feet; bring one leg to your chest while keeping your hands to the ground. Then switch legs and so on.

Why use the Tabata Exercises?

The Tabata Workout, might be considered as one of the best single fat burning workout, when followed and done appropriately. It does not take long to do it, but it keeps you sweating, breathing, and concentrating just to be able to finish your goal. It is an extreme work-up, with agonizing bouts of muscle pains, soreness and days of uncomfortable movements.

This type of routine is beneficial because it includes a number of exercises per body part. Besides burning tons of fat, this type of training can:

* improve your aerobic endurance

* improve anaerobic functions

* improve muscular endurance, and

* make you look fantastic, by being strong and fit.

A Freethinking Secular Wellness Enthusiast Interviews Dr Ken Cooper, Devout Christian – Happy X-Day

I am NOT neutral about Ken Cooper. I like the man. I admire his contributions and initiatives; he is an exercise and fitness pioneer whose works have benefited countless citizens. In fact, I consider Ken Cooper an American hero, a trailblazer who provided a foundation for the wellness movement. Ken is also a friend of mine — we have been together on many occasions and shared membership in the late and lamented “National Fitness Leaders Association,” an honorary body whose members were selected by the President’ s Council on Physical Fitness and Sports with support from Allstate Insurance Company and the U.S. Junior Chamber of Commerce. We have exchanged lots of materials over the years. Going way back, his books on aerobics were among the scientific resources that helped convince my graduate school administrators that wellness was a field deserving of the research I proposed for a doctoral dissertation.

March 4, 2011 was Ken Cooper’s 80th birthday. Let’s all give three cheers for a grand old man responsible for a world of good works. America is fat and unfit, for the most part, but not because Ken Cooper did not do more than his part to promote a healthy nation. In fact, without his presence on this earth for the past 80 years, things would be much worse. A few years ago, I did an extensive interview with Dr. Cooper. I told him that I thought he should consider promoting wellness more and fitness less, however important exercise is. I wanted him to be less of a guru, also, though our celebrity-focused culture no doubt applies all manner of incentives for him to go along with that role. But I have always wanted to see him lose that white coat, doctor outfit with stethoscope dangling from his neck. This first was seen on the cover of his books and later at his websites! In my quality of life way of seeing things, wellness lifestyles are not medical matters but challenges of philosophy and self-management (more more and far beyond the business of a doctor). The doctor image seems to portray an expert with authority, a figure who has all the answers. In a wellness context, the individual is the responsible agent – and a doctor, nurse and for that matter, all other professionals are simply resources for advice, when called upon. These are some of the concerns I raised with Dr. Cooper and are discussed in this interview.

The first challenge in my view is for physicians and other health promoters to empower consumers with the sense that they can take charge of their own lifestyles. (Not because of doctor’s orders but because they appreciate that exercise and a wellness lifestyle represent a better way to live, as well as a healthier choice.) I wonder if now it might be time for Dr. Cooper to go off on a very long vacation – he’s worked hard enough. Is there no end to how much endurance for duty this man has. Maybe he should slow down a bit-smell the roses more-it’s hard to believe that anyone (let alone a guy who just turned 80) is still going so strong.

A little background on the good doctor is in order for some younger readers. Kenneth H. Cooper, M.D., M.P.H., wrote the landmark book, “Aerobics” in 1968. This was based on groundbreaking work as a U.S. Air Force flight surgeon and director of the Aerospace Medical Laboratory in San Antonio. “Aerobics” introduced Cooper’s 12-minute test and his “Aerobics Point System.” The book represented a plea to refocus the entire field of medicine away from disease treatment to disease prevention through aerobic exercise. From this time forward, Cooper’s message has been: “It is easier to maintain good health through proper exercise, diet and emotional balance than it is to regain it once it is lost.” For at least 30 years, the message was not heeded. In part because of this message and because of a lot of other similar messages during the last decade, it is now happening – medicine is shifting toward prevention and even health promotion. But the transition is slow.

It is often said that Wolfgang Amadeus Mozart brought more beauty into the world than anyone else; it is not unusual to hear similar high praise bestowed upon Cooper. It’s possible that he has motivated more people to exercise in pursuit of good health than any other person. A list of his achievements would take more space than allotted here but I’ll mention just a few:

* Author of more than 20 books, 30 million of which have been sold in 41 languages (and Braille).

* Set the standard for a fitness center. This year marked the 40th anniversary of the Cooper Aerobics Center in Dallas, which he founded and continues to head as president and chief executive officer.

* Consultant to the fitness world. At present, more than 2,500 universities and public schools utilize all or a part of his programs, as do military organizations in this country and abroad.

* Influence on public health. Cooper’s books, the impact of the Cooper Center research programs, his lectures and other initiatives have been highly influential in the 48 percent decrease in deaths from heart disease reported in America between 1968 and 1990.

* Promotion of exercise near and far. Cooper has appeared in fifty other nations. In Brazil, running is called “coopering” or “doing the cooper” and the national fitness test in Hungary is called the “Cooperteszt.”

* Professional consultation to individuals and business groups. Cooper and his staff are available for hire to assist companies of all kinds in the start up and design of wellness-related facilities and services. They do feasibility studies, facility design, club management, staffing, exercise equipment recommendations and more. He also manages several websites and markets a line of vitamin/mineral supplements.

* Produces and performs a weekly one-hour radio show.

When we spoke for purposes of this interview, we spent a bit of time discussing mutual friends, memories of meetings over the years, our respective personal fitness activities, the National Wellness Institute and assorted current events. He proudly mentioned the accomplishments of Cooper Center staff members, one of whom had just competed in the Hawaii Ironman Triathlon. Despite preparation at the Cooper Clinic, this person only managed the first two events (the 2.4 mile swim and 112 mile bike) – the run became a near-death experience. While we expressed respect for the dedication and commitment required for Ironman distance events, we agreed that such ordeals are not conducive to or even consistent with optimal health-thank goodness!

My first question was about personal change. I asked if his ideas had evolved over the years, volunteering that I sensed a shift in focus from a strict emphasis on exercise/fitness/ prevention/and testing to a broader awareness and promotion of personal effectiveness. In short, I noted a deliberate move toward wellness. He readily and enthusiastically agreed. However, he did not go on, as I anticipated, about such dimensions as humor and play, critical thinking, relationships, emotional intelligence or the quest for meaning and purpose, though I’m sure he values and promotes all of the above-and more.

Instead, he launched into a discussion of the Cooper Clinic and the research being done there on coronary heart disease and risk factors-and followed that with a commentary on high blood pressure and hypertension, HDL cholesterol and HDL ratios, percent body fat, smoking and alcohol consumption, treadmill performance time and pulmonary function! He mentioned the Center’s “Fitnessgram” project. To date, standard tests and individualized fitness report cards for more than ten million students have been distributed. Also noted was the fact that research data are collected daily at other divisions of the Cooper Aerobics Center. The Cooper Clinic has dozens of physicians who conduct comprehensive physical evaluations and provide recommendations for attaining and maintaining good health. The Center’s health club has 3,000 members engaged in supervised exercise programs. Each day, information is gathered and added to the computerized database. As at other high-end facilities, members have access to state-of-the-art workout facilities, classes, personal coaching, a day spa and outdoor/indoor running tracks. Cooper said he’s personally active in other Center offerings such as the live-in programs that range from four days to two weeks and include medical evaluations, nutritional counseling, supervised exercise, stress reduction training, wellness workshops and personal counseling.

Cooper did not think there was any conflict of interest in recommending his own brand of vitamins and mineral supplements, saying that this aspect of his program was integral to on-going research being done at the Center. I did not pursue this. I might at some future date, when I feel more like playing an investigative journalist ala John Steward or Mike Wallace. But, this chat was designed as a friendly interview.

Dr. Cooper is passionate about his mission. The ambitious agenda and diverse endeavors give meaning and purpose to his existence. His role is to reach out and be of service to others. His pace at 80 is not, of course, what it was – no one entering his ninth decade can be. His physician son Tyler will be his successor. After all, nobody, not even the Father of Aerobics, can live forever. I mentioned and he enthusiastically endorsed the sentiments of Hans Selye, who said, “there ‘s nothing wrong with retirement, so long as it doesn’t get in the way of your work.” He continues to speak with animation about his projects — he is a happy man who is somewhat maniacally-focused (in a nice way!) on his Cooper Center, Cooper websites, Cooper supplements, Cooper research, Cooper travels, Cooper lectures, Cooper videos, Cooper contacts and much, much more projects and services the names of which start with the word “Cooper.” It would not surprise me if there’s a fast food restaurant somewhere that offers a low-fat “Cooper Whooper Burger.” While financial and other forms of success seem to have come to him in abundance, he remains a warm, engaging and kindly figure who is remarkably friendly and accessible.

One of my questions was going to be “How do you avoid getting treated like a guru?” but decided that this was not appropriate for the obvious reason that he clearly enjoys being a guru. People probably reinforce it for him and it serves to boost the Cooper enterprises. Considering that he is first and foremost a physician prescribing for the ill and worried, well and unfit, that’s probably what his audience desires. Finally, given that he will be 90 in ten years and a centenarian ten years later, I wondered if he wants to be thought of as the “God of Aerobics” forever? But, I already felt I knew the answer. He would love it.

Cardio for Scoliosis

Scoliosis is defined as a sideways curving of the spine. A normal spine curves inward in the lumbar region and outward in the thoracic region in the mid-back. When the curvature begins to develop laterally, it can affect muscles, nerves, other bones and even organs.

The most noticeable symptoms of scoliosis are: 1) shoulders and/or pelvis of uneven height and 2) one shoulder that sticks out more than the other. The possible complications of scoliosis are varied, but not severe in a vast majority of cases. As the spine bends sideways, vertebrae become tilted at the bends and the discs in between them experience uneven pressure. This leaves people with scoliosis susceptible to early disc degeneration. Some people may have mild breathing complications, since a curve in the thoracic spine affects the positioning of the ribs.

Many people do not experience muscular pain due to scoliosis, since the condition develops in childhood and the body grows to adapt to it. Disc-related pain is the greatest concern for people with scoliosis who wish to maintain a high level of activity.

Cardiovascular exercise is an essential component of a healthy life. Keeping the heart and lungs in peak physical condition allows large volumes of oxygen-rich blood to flow to the body’s tissues, keeping them healthy and strong. People with scoliosis may find this type of exercise difficult, since the spine is a high-impact area.

Common forms of cardio, such as running and cycling, may be painful for those with scoliosis. When running, the body transfers forces to the ground, which reciprocates a force on the body. The spine experiences a significant amount of compression while running, which could be harmful to those with angled vertebrae. The same occurs when cycling; every irregularity in the ground jolts the spine.

Cardio exercise is not outside the realm of possibility for those with scoliosis. Since the curved spine is sensitive to jolting, forms of exercise that keep the heart rate up without loading the spine are ideal. The following are considered safe scoliosis cardio exercises:

1. Water Aerobics: Exercising in water is ideal for anyone with back pain and spinal problems; the water takes the weight of your body, leaving your spine unburdened. It is also ideal for both strength-building and cardiovascular training, since the density of the water resists your body’s movement. This keeps your muscles, heart and lungs working hard. Swimming is the most common water exercise, but water aerobics classes offer more varied workouts.

2. Elliptical Training: Elliptical machines provide the benefits of running without the jarring effects. This machine allows you to glide rather than run, leaving your spine unburdened.

3. Stair Machines: These machines allow you to step as if walking up stairs, but with less force being transferred through your feet to the rest of your body.

4. Walking: This low-intensity exercise is ideal for those wishing to maintain a healthy body. It may not satisfy those looking for an intense workout, however.

If any of the above cause you pain, you may simply be pushing yourself too hard. Start slow and work your way up to more intense workouts. Cardio is essential for those with scoliosis. Knowing which exercises will benefit and which will harm you is the one of the most important components of back pain management. See http://www.livestrong.com/article/394848-taboo-exercises-for-scoliosis/ for a list of exercises to avoid.

HIIT Cardio Versus Fartlek Training

HIIT cardio is the new craze sweeping across gymnasiums in Europe and North America – the reason for this… it’s fast, efficient and it works!

High intensity interval training is something that athletes and runners in particular have been well aware of for a long time now. Fartlek training, translated from Swedish is ‘speed play’ and this has been a popular method of fitness training for runners for a long time and one method that has been shown to burn more fat than steady paced running. Fartlek training mixes slow paced running with high paced intervals of running, one example that most people who have ever played Football will be familiar with is jogging the length of the pitch, sprinting the width, jogging the length and then sprinting the width again.

Although Fartlek training is still a great method of physical training, the Tabatha protocol of HIIT shone a light on the possibility of condensing a workout dramatically without taking away any of the benefits. The problem with the Tabatha protocol of high intensity interval training is that it sounds false; no one ever really believes that a 4 minute workout can strip fat and although the 8 circuits that compromise the Tabatha method are extremely difficult, athletes often tend to feel they have cheated themselves leaving the gym after 4 minutes. On way in which body builders chose to incorporate the Tabatha protocol of HIIT Cardio to their sessions was to blast one 4 minutes session either side of the normal body building routine. This tends to be a very popular way of using HIIT without feeling you have cheated yourself.

The Tabatha protocol will work for anyone using it. What we all have to keep in mind is that time spent in the gym is not in direct correlation to results gained in the gym. Always keep in mind the famous saying ‘you can train hard or you can train long, you can’t do both’. A great example of this is the direct comparison of the traditional one hour treadmill session for fat burning at a slow steady pace versus the very popular and newly found 30 sets in 20 minutes Kettlebell Workouts. Studies show that not only are more calories burnt in the actual training session of the shorter period of activity, but participants display greater muscular definition, lower body fat and far greater fitness levels. This is just one way in which training harder for shorter periods of time is proven to be more beneficial.

Often you will hear about Boxers overtraining for a fight and not feeling fresh when the big night arrives which can have devastating effects, think of Amir Khan in his most recent outing against Danny Garcia. He was originally primed to a fight a few months earlier before Lamont Peterson was banned for taking illegal substances. After being stopped in 4 rounds only a couple of months after peaking for a fight that never happened, a lot of pundits and coaches around the world attributed this to over training. There are others such as the never outspoken Chris Eubank Senior who claims over training is a myth and a state of mind and it is more about becoming stale when training which the biggest worry is. Whilst this may be the case with Boxers, there is a lot of scientific evidence in body building as to how overtraining can halt results altogether. For instance studies have shown time and time again that Bicep progress is halted by over training and in fact as soon as the Bicep is over worked the muscle shuts down and no growth or repair will occur. In addition to this, often the best way to get over a training Plateau (a stage when progress as halted) the best way to get past this is take one week of the Gym allowing all the muscles and joints to recover. After doing this, most people find that they can instantly lift more weight than one week previous when they were stuck lifting a certain weight.

HIIT Training seems to answer most if not all of the problems associated with physical training; it keeps you fresh in body and mind. It combats injury and overtraining problems and is a tremendous fat burner and a great way to increase your physical fitness.

High School Wrestling: Cardio Options for Conditioning

Is wrestling a six minute match similar to running a marathon? No. Is wrestling a six minute match similar to running a 5K? No, again. Sometimes wrestlers do a lot of running to condition themselves for wrestling only to find themselves “gassed” before the match is even half over. So, what is a wrestler to do? I will discuss some cardio options in regards to wrestling conditioning.

First, wrestling is primarily an anaerobic sport. Anaerobic means “without oxygen.” Wrestling relies mostly on the ATP-PC and Glycolytic energy systems. The ATP-PC energy system supplies energy for up to approximately ten seconds of exercise. Imagine a track athlete sprinting for 100 meters. The Glycolytic energy system supplies energy for exercise lasting from approximately ten seconds to two minutes. Imagine a wrestling match where you control your opponent for a while and then explosively shoot for a takedown. There are several explosive bursts in a wrestling match. Wrestling is virtually 100%anaerobic exercise. In contrast, running a marathon is approximately 98%aerobic exercise. So, why train like a marathon runner if you’re a wrestler?

Some trainers believe that LSD (long, slow distance running) builds an aerobic base. Aerobic base training is believed to enhance the anaerobic work that will follow later on in the conditioning program. Other trainers dispute this notion. Some trainers believe that steady state cardio like jogging can clear the body of waste products and speed recovery after intense strength training. Other trainers dispute this notion as well. Trainers that don’t favor steady state cardio usually favor some type of HIIT (High Intensity Interval Training). HIIT usually involves periods of high intensity activity alternating with periods of lower intensity activity. For instance, one might alternate sprinting for thirty seconds and jogging for thirty seconds for a designated period of time.

Some Potential Benefits of Steady State Cardio:

  • Build an aerobic base which will enhance your anaerobic exercise later on
  • Increase your work capacity (i.e. build a bigger gas tank, as Matt Wiggins would say)
  • Removal of waste products from the body after intense strength training
  • Speed recovery after intense strength training

Some Potential Drawbacks of Steady State Cardio:

  • Steady state cardio trains slow-twitch muscle fibers (as a wrestler you want more fast twitch muscle fibers that are responsible for strength, power and speed)
  • Increased cortisol production which may cause muscle loss
  • Overuse injuries (e.g. to your knees)
  • Can be time consuming

Some Potential Benefits of HIIT:

  • Tends to develop fast-twitch muscle fibers
  • Anaerobic training can develop aerobicand anaerobic capabilities
  • Shorter duration/less time consuming

Some Potential Drawbacks of HIIT:

  • May lead to CNS burnout (i.e. overtraining)
  • May lead to an excess of anaerobic work if you’re also strength training and doing a lot of hard wrestling (again leading to overtraining)

Types of Cardio to Consider:

  • Steady State or LSD (long, slow distance)
  • HIIT
  • Tabatas (another form of HIIT that has become very popular)
  • HOC (i.e. High Octane Cardio–combining running with bodyweight or dumbbell exercises)
  • Sprints
  • Hill Sprints
  • Circuit Training (e.g. Working Class Cardio by Matt Wiggins–no running involved)

Points to Consider:

  • Trainer Ian King has had success with athletes in which he dropped cardio conditioning from their training entirely
  • When Dr. Fred Hatfield was put in charge of boxer Evander Holyfield’s physical conditioning prior to his fight with Buster Douglas in 1990, he dropped all roadwork (long, slow distance running) from Evander’s conditioning program
  • Wrestling is primarily an anaerobic (i.e. without oxygen) sport
  • Steady state cardio may be good for recovery
  • Steady state cardio may be good if you are “out of shape”
  • If you are strength training and wrestling hard in practice, then don’t overdo interval training
  • Steady state cardio may help increase your work capacity (i.e. build a bigger gas tank)

As you can see, cardiovascular training for wrestling is complicated. You may want to do some longer running in the off season and switch to interval training when the season begins. Educate yourself about the different cardio conditioning options available to you.

Let me leave you with a reminder–a wrestling match is not like running a marathon.

Bootcamp Ideas for Personal Trainers Starting a Business

With bootcamp businesses becoming more popular these days many personal trainers are looking for bootcamp ideas to start up their own bootcamp business. They are tired of paying a portion of their personal training profits to the gym for using their facilities for training sessions. With bootcamp training sessions they can provide their services to more clients at a time and make more money even if they are charging less.

If you live in a warm climate your bootcamp business won’t cost you much to start-up or run. Many trainers will use their local park to run their bootcamps as they are usually free and people would rather be outside getting fresh air. They have a large amount of flexibility as they are available anytime you chose to use them. The only downside is that people may decide to follow your bootcamp from a distance and not pay the fees or another personal trainer may be spying on what you do for your bootcamp to copy you.

Here are some bootcamp ideas for the types of bootcamps you could have:

  • All female – Women only bootcamp. Many women feel more confident when they aren’t working out around men.
  • All male – Men only, increased intensity for muscle building.
  • Bridal bootcamp – Brides to be and their bridesmaids working out together.
  • Mom and baby – Many mothers want to get out of the house to workout and they can also make new friends for play dates.
  • Seniors bootcamp – Some older people will be discouraged from joining a regular bootcamp because they feel they can keep up with the younger crowd. They want to find people they have more in common with.
  • Singles only – This type of bootcamp is great for single people that want to get to the gym but want to get out and meet someone as well.
  • Couples only – This is a great way to get a workout with partner and meet other people with similar interests.
  • Pregnancy – A workout class for mothers to be focusing on exercises they can do even while they are pregnant.
  • Fat loss, muscle building, cardio, abs or any other fitness goals.
  • Kettlebell – Would require you or your clients to have a kettlebell. Great for fat burning.
  • Stability Ball – Stability ball exercises focusing on core strength.

As you can see there are many different bootcamp ideas you can come up with for the type of bootcamp to have. The best approach would be to involve your current personal training clients in your decision. Find out what kind of bootcamp they would like to join if they are interested in joining one.

Aerobic Exercise and the FITT Principle

Cardiorespiratory fitness best describes the health and function of the heart, lungs and circulatory system. Cardiorespiratory fitness also describes the capacity of the lungs to exchange oxygen and carbon dioxide with the blood, and the transportation of nutrients and waste products to and from the body’s active tissues. Other terms used and applied to the exercise environment are cardiovascular fitness, aerobic endurance and aerobic capacity. These terms are synonymous.

Cardiorespiratory exercise has proved to have many benefits, such as reducing cardiovascular disease by increasing fat utilization and therefore reducing obesity, and the reduction and management of hypertension and cholesterol. Other reported benefits include improved heart function and oxygen consumption, the ability to perform every day tasks more easily, decreased resting heart rate, body fat stores, anxiety and stress and management of diabetes.

A cardiorespiratory program needs to follow general guidelines to ensure maximum safety and effectiveness. These characteristics are essential for measurable improvements. We call this the FITT principle.

Frequency 3-5 times per week

Intensity 60-90% of predicted MHR

Time Duration 15-60 minutes of aerobic exercise

Type Activities; walking, cycling, jogging, swimming, roller blading, cross training, rowing etc.

Exercise FREQUENCY refers to the number of exercise sessions per week that are performed. The ACSM (American College of Sports Medicine) recommends 3-5 sessions per week to improve cardiorespiratory fitness and to achieve or maintain optimal body fat levels.

Exercise INTENSITY refers to the amount of effort you put into your training session. There are many methods for monitoring exercise intensity, some have been standardized, and are suitable for application to the general population and for those of different fitness levels.

Heart rate (MHR)

Rating of Perceived Exertion (RPE)

The ‘talk test’ method

Maximum Heart Rate (MHR) is determined by:

Men 220 – age

Women 226 – age

A 34 year old male, would therefore have a MHR of 186 beats per minute (bpm). Your exercise intensity is then put into the equation to give an exercise intensity that is specific to experience, fitness level, capabilities and relative to your fitness goals. Those just starting an exercise regime, or having a low level of fitness can benefit from intensities as low as 50-60% of MHR. Higher intensities as much as 90% of MHR are better suited to the more physically fit. As a general guideline, 60-80% of MHR is sufficient for the average population with no contra-indications to exercise.

RPE The ‘Rate of Perceived Exertion’ scale considers all factors that influence exercise intensity and how we perceive that exercise including fatigue and environmental conditions. A twenty-point scale has been devised that corresponds with Heart Rate intensities and allows the participant to determine their perceived effort. This method teaches us to listen to our bodies instead of ‘zoning out’ and can be used in conjunction with Heart Rate.

The ‘talk test’: This is an easy method that anyone can use. The talk test is based on the principle that if you cannot hold a regular conversation while exercising, your exercise intensity is too high. The intensity should however, be enough to increase core body temperature and promote perspiration.

Exercise TIME is the duration of the exercise and is dependent on the intensity of the session. The ACSM (American College of Sports Medicine) suggests a minimum of 15 minutes of continuous exercise to elicit any improvement in cardiorespiratory fitness. More deconditioned individuals may require multiple shorter sessions until they develop a base from which improvements in cardiorespiratory fitness can be made.

Your capabilities, interests, available time, equipment, facilities and personal goals determine exercise TYPE. The options are endless and can include any movement that uses large muscle groups, is continuous in nature (for a minimum of 15 minutes) and utilizes the aerobic energy system.

When beginning an exercise program, it is best to take a conservative approach and start at suggested minimums i.e. 3 times per week for 15-20 minutes at no more than 55-65% of MHR.

This intensity should be gradually increased over the forthcoming weeks and months to elicit changes and improvements in cardiorespiratory fitness and endurance.

The health professionals at Fitcorp Asia can design a program specific to your needs and goals, and help you reach your potential in health, mind and body.

Contact us at http://www.fitcorpasia.com or http://www.personaltrainingbangkok.com for more information.

Aerobic Or Anaerobic – Which Is Better?

Aerobic training is exercise that involves or improves oxygen consumption by the body. The word Aerobic means with oxygen. Along with using and improving the body’s oxygen consumption, aerobic training also increases the body’s ability to burn fatty acids during an exercise session. An example of an aerobic exercise session would be one that consists of a warm up, then a moderate level of exercise for an extended period of time that exercises the large muscle groups, and is then followed by a cool down. No matter what the type of exercise, it is important to know that aerobic exercise is very beneficial from fat burning to cardiovascular health and wellness.

Anaerobic training involves exercise that is intense enough to trigger anaerobic metabolism. It greatly increases the body’s functional capacity for development of explosive strength and maximization of the short-term energy systems. An example would be non-endurance sports such as body builders using anaerobic training to promote speed, strength, power and muscle mass. This leads to greater performance in high intensity, short duration activities.

Several physiological responses the body will happen with aerobic training. A person’s aerobic capacity will be higher. There will be an increase in trained muscle capacity which is from the capacity to utilize and mobilize fat that is resulting from high amounts of fat metabolizing enzymes as well as increased blood flow. The body also experiences greater development of slow twitch muscle fibers, increased myoglobin content which is essentially an iron-protein compound inside muscle that acts to store and transport oxygen to the muscle. Aerobic exercise improves the body’s use of oxygen, thus increasing the ability to store it and transport it, which results in greater slow muscle twitch fibers.

A number of physiological changes exist with anaerobic training as well, and will show the large difference between the two and what benefit each one is. Anaerobic training increases the size of the fast twitch muscle fibers vs the slow twitch. Creates an increased tolerance to higher levels of blood lactate as well as increases enzymes involved in the anaerobic phase of glucose breakdown. Anaerobic training also produces increase resting levels of ATP, CP, creatine and glycogen content. High intensity weight training in sessions of 45-75 minutes will cause increased growth hormone and testosterone levels.

Because aerobic and anaerobic training focuses on very different results on the body, it is easy to assume there are many different adaptations the body must make if one were to choose to only exclusively train aerobic or anaerobic.

If one were to choose to do only aerobic training for over one year, you would see increased overall cardiovascular health. The body would adapt to using fatty acids for energy and would target the development of slow twitch muscle fibers. Those who choose to train aerobically are your typical 5k, 10k and marathon runners. Aerobic training will create endurance and those who train aerobically will be able to maintain exercise at a certain level for a longer period of time. What the body will not experience is a gain in overall strength. Aerobic training will not give a person gains in overall strength, power or explosive strength abilities. The body after a year has conditioned itself to utilize oxygen, burn fatty acids, and be an endurance machine. After a year, it would be hard for the person to attempt to try anaerobic training such as weight lifting. However, it can be done with the change of one’s fitness goals and training.

If someone were to choose to do anaerobic training for over a year, the body would adapt to using glycogen as fuel instead of the fatty acids used in aerobic training. The body will use the training to develop fast twitch muscle fibers versus slow, as well as build muscle mass, explosive strength and overall power. The choice to use anaerobic training would allow muscle growth and fitness, but not overall cardiovascular health and no endurance. Body builders are your typical anaerobic training clientele. They have tremendous explosive strength and their bodies have adapted to a large amount of strength for a short period of time versus endurance strength over a long period of time. Many body builders use anaerobic training and no aerobic training and thus it’s not uncommon to see an extremely fit body builder who cannot run/walk/jog for even ¼ mile as they have not had any aerobic training to build their cardiovascular health and endurance abilities.