Personal Trainers Cincinnati

Eating Green

2009-09-24T15:07:00.005-04:00

With the popularity of the “go green" movement, many people are choosing to eat green as well. People may choose to eat green for different reasons: (1) environmentally friendly (2) animal friendly (3) food of a higher nutritional quality (4) many believe it will help them lose weight. Whatever the reason, eating green certainly is "sheik", and it appears to be a trend with a bit of staying power.

As we walk through supermarkets, we are bombarded with green food lingo like organic, natural, free range, etc. All of this green lingo can be awfully confusing, and, often times, misleading. It is important consumers understand common green food language in order to make informed decisions, not waste their money, and actually receive value from their green purchases.

Let’s analyze some of the green food labels:

1. Organic (the gold standard)

This is a USDA regulated label that says no pesticides, synthetic fertilizers, antibiotics, or growth hormones were used. Produce, meats and dairy products with a USDA Organic seal are 100% organic, while other types of foods may use the designation if 95% of their ingredients are organic

2. Natural or “All Natural”

This label is only regulated for meat and poultry and signals that no artificial ingredients have been added. However, don’t necessarily confuse this term as nutritious when, for example, reaching for the “all natural” cheese puffs.

3. No Hormones Administered

This is an unverified certification that a cow was never given hormones in its lifetime. However, this stamp on either pork or poultry is entirely irrelevant since, by federal law, chickens and pigs cannot be given hormone injections.

4. No Antibiotics Administered

Another unverified term that purports to tell you that meat or poultry has not been given any antibiotics…don’t count on it.

5. Cage Free

This egg carton label means absolutely nothing nutritionally and not much ethically either. Cage free hens can still be packed wing to wing in a windowless indoor space.

6. Free Range

This is USDA defined, yet unregulated, term. It means a bird has had outdoor access for more than half its life. However, many free range chickens live in crowded barns, with access only to a cramped yard.

7. Grass Fed

Indicates only that a cow ate grass at some point during its life. This is misleading, as even cows raised on big commercial farms will eat grass at some point. Look for the “100% grass fed” label instead.

One last thing...

I mentioned above some people eat green because they truly feel it will help them lose weight: THIS COULD NOT BE FURTHER FROM THE TRUTH. Once again, it's primarily about calories in vs. calories out. I'd rather see people eat non-organic and processed food in the correct amounts than green foods in the incorrect amounts. I can't tell you how many times I've had prospective clients tell me they eat free range this and natural that, but still can't seem to lose weight. When I then ask them if they've been quantifying all this "healthy" food, they look at me like I have grass fed cows climbing out of my eyes! People just don't get it: it's not about green food, high fructose corn syrup, eating after a certain hour in the evening, eating certain types of foods together, or avoiding entire groups of foods....IT'S ABOUT CALORIES!

Now, ideally, yes, it would be great if people a diet appropriate in calories AND ate green foods, avoided high fructose corn syrup and fast food, etc. But, 99 times out of 100, people fail to establish their calorie needs, do not quantify how many calories they take in each day, and instead worry about secondary nutrition matters like eating green foods and the like. If we are talking strictly about weight loss-and not about the nutritional quality of the diet-it doesn't matter one bit.

To sum up, I'm all for green eating. Just don't think eating green is the magic weight loss bullet you've been waiting for.

The 200 Lunge Workout

2009-09-10T09:43:00.003-04:00

In the real world, things don't always go as planned or anticipated, and you have to make adjustments on the fly and adapt. This is true in every area of life, but particularly so when it comes to getting workouts in. I was scheduled to train lower body today, and was looking forward to devoting a full hour to my workout, which would include a 15 minute dynamic warm-up prior to hitting the heavy strength training. However, my client training schedule fell apart, I had to fit in a couple more clients already this morning, and I have a few more later on today who asked to come in at different times. Bottom line: my anticipated 1 hour workout later on isn't going to happen.

Instead of saying "screw it", I adapted my workout and fit it into a 20 minute window I had open between clients about an hour ago. If you value something and prioritize it, you find a way to make it happen. Anyway, I needed a quick lower body workout with a built in warm-up. Here is what I did:

Body weight walking lunge: 20 steps (10 each leg)
Rest 30 sec.
Walking lunge holding 10 lb. dumbbells: 20 steps (10 each leg)
Rest 30 sec.
Walking lunge holding 20 lb. dumbbells: 20 steps (10 each leg)
Rest 30 sec.
Walking lunge holding 30 lb. dumbbells: 20 steps (10 each leg)
Rest 30 sec.
Walking lunge holding 40 lb. dumbbells: 20 steps (10 each leg)
Rest 30 sec.

You get the picture. I continued in this format through 80 lb. dumbbells and then finished with 10 split jump lunges for 10 reps on each leg. 200 reps total. About 22 minutes to complete. Was this an ideal and perfectly balanced lower body workout? No. Did it get the job done and allow me to get some work in? Yes. I actually really liked this because the first 3-4 sets served as warm-ups, and, by the fifth set, my knees were "lubed up" and I was really in a groove. The last 3-4 sets really challenged me. Give this workout a shot (and adapt it to your own fitness level) if you are ever strapped for time.

http://www.personaltrainerscincinnati.com

Strength Training Set and Repetition Protocols

2009-09-02T08:40:00.005-04:00

Received this question from a blog reader regarding strength training set and repetition protocols:

PJ,

Hey, I've been performing one all out set of 8-10 reps on all of my exercises, going as heavy as I can on each set for that range of reps (8-10 rep max weight). Typically, what I'll do is rest about 60-90 seconds, reduce the weight by about 25-30 percent, and then perform a 2nd set, trying to get the same number of reps I got on the first set with the heaviest weight.

I've made pretty good progress like this over the last 5 months, but I feel like I'm ready for a bit of a change. Can you recommend any alternative strength training set and repetition protocols?

James from Erlanger, KY

James,

Sure thing. If you've been performing single set to muscular failure protocols, I great way to change things up is to perform multiple sets of lower repetitions. My favorite multiple set protocol, which you can easily apply because you already know what your repetition maximums are for a number of exercises, is the one half your rep max + 1 protocol. Here is how you might apply this over a 4 week cycle (rest 2-3 minutes between sets):

Week 1: 4-5 sets of 6 reps using a 10 RM resistance
*you are using a 10 RM here, so one half of your 10 RM (5) + 1=sets of 6 reps

Week 2: add 6% to your week 1 weights and perform 4-5 sets of 5 reps (this is your theoretical 8 RM)

Week 3: add 6% to your week 2 weights and perform 4-5 sets of 4 reps (this is your theoretical 6 RM)

Week 4: add 6% to your week 3 weights and perform 4-5 sets of 3 reps (this is your theoretical 4 RM)

At this point, you could either take a deload week before going back to a single set to muscular failure protocol OR start again at week 1 using a weight that is 5 lbs. heavier than your first cycle. Also, I should point out that you wouldn't want to use this type of multiple set protocol on every exercise in your workout, unless you are only performing 3 or 4 total exercises, which, in this case, would be fine. What I typically like to do both personally and with my clients is to use this type of multiple set protocol for 1 main exercise at the beginning of a workout, and then use 1 or 2 sets of moderate reps (6-10) for the remaining exercises in a workout, but, keep in mind, I am usually implementing 8 or 10 different exercises. Like I said before, if I was only performing 3 or 4 exercises in a workout, I very well might use the multiple set protocol for each exercise.

Hope this helps James!

http://www.personaltrainerscincinnati.com

How Do Personal Trainers Personally Train?

2009-08-31T15:16:00.005-04:00

I get a lot of emails from people asking about my own personal workout regimen, how I'm currently training, etc. When inquiring about my personal training regimen, readers often write something along the following lines: "You're a personal trainer so you must get to workout all day, right?"

The reality of the situation is that, as a husband and small business owner, when it comes to exercise, I face the same demands and obstacles that other "real world" hard working people face. I work 55-60 hours/week, have to maintain my house, my marriage, and I have social and family obligations as well. The reason I decided to focus my training business and blog on the "real world adult" population is because I am a "real world adult", and I can relate to and sympathize with this demographic in regards to leading a healthy lifestyle.

Also, I use all of the same training principles, methods, and protocols I write about on this blog because they are practical and they work. I can assure all my readers I'm not engaging in some "secret" training regimen I'm not sharing. Trust me, on most days, trying to find an hour to exercise can be a daunting task, but, I value and prioritize training, so I find a way.

With all of the above being said, for those who are interested, I've outlined what I'm currently doing below. Keep in mind, this is a very liberal template, and, about 1/3 of the time, it is adapted, as my schedule can change at any time. In fact, sometimes, I have to split the workout into 2 or 3 20:00 segments because I don't have a full hour to devote all at once. This is the nature of the real world and you just have to make it work, even if it's not ideal.

Monday: upper body strength training and possibly a long walk in the afternoon or evening

Tuesday: moderate intensity cardio using a ladder, 30/90, or steady state protocol + direct core training

Wednesday: lower body strength training and possibly a long walk in the afternoon or evening

Thursday: see Tuesday

Friday: see Monday

Saturday: high intensity interval training (usually sprints on the turf) and/or metabolic resistance training (dumbbell or body weight complexes etc)

Sunday: off or a long walk or other type of recreational activity (long bike ride or something like that)

*foam roll and dynamic warm-up precedes every workout

As you can see, I'm not doing anything revolutionary. At times, I might change the proportion of strength training to conditioning or vice versa (lift 4 days per week and condition 2 days per week for example). In future blog posts, I'll outline specifically what I'm doing on each day listed above in order to give readers a little more detail. I think readers will find the programs I engage in are simple in regards to the structure. However, they are not easy. I can assure you I bring the effort, and I'm always attempting to progress. This is what counts. Stay tuned for details and thanks for reading.

Is Interval Training Necessary? It Depends.

2009-08-26T15:37:00.006-04:00

Received the following question from a blog reader-

PJ:

Love the blog man. As a self employed husband and father of 3, your information has helped me immensely in regards to getting in time efficient and effective workouts. My question is this: my primary goal is just to continue to get stronger. Thanks to your no BS approach to nutrition, I've really gotten my diet in line and lost a lot of body fat over the last 6 months. I'm happy with my level of leanness, and found just keeping my calorie intake at or below a certain level (while keeping the protein intake plenty high) does the trick. So, I really just want to focus on getting stronger while maintaining my level of body fat and weight. This being said, I don't want to neglect my heart health either...but I'm not really interested in getting in extreme condition...it's just not one of my primary goals at this point. I know you are a big interval training advocate, but do I really need to do it, given my goals? Thanks in advance.

Jeff from North Dakota

Jeff:

Very good question, and, actually, you pretty much answered it for yourself. BASED ON YOUR GOALS, no, I don't think you need interval training. I think traditional cardiovascular work, for 30 minutes, 3 times per week, at about 70% of max heart rate, will do just fine. The one thing you have to be careful with in regards to interval training is, if you are really trying to get stronger, it can delay or stop progress altogether. It is demanding, and makes recovering from strength training workouts much more difficult. Can you MAINTAIN strength and do hard interval work multiple times weekly? Sure. BUT, trying to get stronger while hitting hard intervals 2-3 days/week is usually going to lead to compromised results. I hear people talk all the time about how moderate intensity cardio can impede recovery from strength workouts and make gaining strength and muscle difficult, but I completely disagree: too much high intensity interval work is the real progress killer when it comes to gaining strength and muscle.

Now, if you would have told me your primary goal was fat loss or getting in stellar performance condition, I would have told you, yes, you do need to include interval work. However, as you stated, your goals are far different. Keep in mind you can't OPTIMALLY enhance more than 1 or 2 fitness related qualities at the same time. However, you can try to enhance one quality (strength in your case), and maintain the others through smart programming (which it sounds like you are doing). All too often, I see people trying to increase strength and size, decrease body fat, eat in a caloric deficit, and run a 5:00 mile all at the same time. This is a recipe for disaster.

Some methods work very well for achieving certain goals or enhancing certain fitness related qualities, but don't work so well when trying to improve other qualities. The key thing, which you've done, is to identify what is important at this point: this is something most people NEVER do. Once you've identified what you are trying to optimize, choose the methods which work the best for achieving the goal. If you want to maintain other qualities, choose methods which will allow you to do so, BUT METHODS WHICH DON'T COMPROMISE THE MAIN OBJECTIVE. Sounds to me like you've already intuitively done this. Good luck on your quest for strength.

Essential Exercises Volume 2: Ab Wheel Rollouts

2009-08-18T09:11:00.004-04:00

I've written in the past about the importance of including core stability exercises in your program. Remember, the lumbar spine needs more STABILITY...NOT MOBILITY. The primary function of your abdominals is to resist movement (stability)...not to promote movement (although they certainly are capable of doing this as well). Flexion exercises like crunches, sit-ups, etc. all promote movement (mobility) and actually place a great deal of compressive force on spine. Now, I'm not saying you can't do some crunches or other flexion type exercises here are there, but I definitely feel stability based exercises should make up the majority of one's core training.

Keeping the above in mind, one of the best core stability exercises is the ab wheel rollout (remember the infomercials? :). If you are looking to build a rock solid, stable mid-section which is both resistant to injury and aesthetically pleasing (assuming your body fat is low enough), this is one of the best exercises out there. Today, I'll present the first progression of this exercise, and, in future installments, I'll present more advanced variations.

When performing this exercise, make sure the low back doesn't sag (hips tilting forward): only go out as far as you can while keeping a neutral spine position. At first, you may not be able to go out too far. That's ok...you'll work up to a greater range of motion pretty quickly. Also, quality of reps is much more important than quantity of reps. When you feel yourself losing your spine alignment, it's time to stop. Give the ab wheel rollout a shot during your next training session.

http://www.personaltrainerscincinnati.com

How to Warm Up for Heavy Strength Training Sets

2009-08-11T14:24:00.005-04:00

Want to know how to warm up for heavy strength training sets? See my answer to the reader submitted question below:

P. J.,

As a "real world" adult professional, I've really benefited from your blog, and I've really taken to strength training in the last few months. My question for you is how to warm up for heavy strength training sets, and, how many warm up sets should I do for each of my exercises in general? Thanks!

-JC from Austin, TX

There are two mistakes most people make when it comes to strength training warm up sets:

1. They don't do any at all

OR

2. They do far too many warm up sets which hinders their performance on the real strength and muscle building sets (work sets as I like to call them)

Here is how I would approach warm up sets-

On your first major exercise of the day, perform the following warm up set protocol:

Warm up Set #1: 50% of the goal work set(s) weight for 5-6 reps
Warm up Set #2: 75% of the goal work set(s) weight for 2-3 reps
Warm up Set #3: 80% of the goal work set(s) weight for 1 rep
Warm up Set #4: 90% of the goal work set(s) weight for 1 rep

At this point, you are as "warm" and as primed as you are going to be, especially if you performed a general dynamic warm up (which you should have) prior to your first exercise of the day. Furthermore, I don't think you need to do any warm up sets for the exercises which follow this first exercise, especially if the exercise was a multiple joint movement.

So, for a real world example, lets say your goal is to perform 200 lbs. for 4 sets of 5 reps in the barbell squat (these are your work sets, those which actually do something productive in terms of getting stronger and/or larger):

Warm up Set #1: 100 lbs. x 6 reps
Warm up Set #2: 150 lbs. x 2 reps
Warm up Set #3: 170 lbs. x 1 rep
Warm up Set #4: 185 lbs. x 1 rep

At this point, you are ready to start your first work set of 200 lbs. for 5 reps. How long should you rest between your warm up sets?? It's up to you, but 30-90 seconds would be a decent guideline. I would suggest resting completely for 2 or 3 minutes after your last warm up and prior to your first work set.

If you contrast the approach above to what you normally see in the gym, it's far different and more productive. I always laugh when I see guys bench press in this manner: 135x10; 185x8; 205x6; 225x4 (or something similar). If they would have warmed up more prudently-and not worn themselves out with useless sets and reps which were far below their capacity-that last set of 225x4 could have been more like 225x8, which, obviously, is going to overload the muscles involved to a far greater extent.

I hope this answered your question regarding "how to warm up for heavy strength training sets", and thanks for reading.

http://www.personaltrainerscincinnati.com

Time Magazine Article: Why Exercise Won't Make You Thin

2009-08-10T09:58:00.013-04:00

I've been a full time personal fitness professional for eight years, and, throughout my career, one of the main messages I've drilled into my clients heads, over and over and over again, is that exercise, by itself, is an extremely ineffective and inefficient weight loss method. My opinion on this issue has not changed, and will not change. If you are a regular reader of my blog and website, you know I've written about this a number of times, and you know how strongly I feel about it.

Once again: YOU SHOULD EXERCISE AND TRAIN TO ENHANCE HEALTH, STRENGTH AND PERFORMANCE...NOT TO LOSE WEIGHT! The goals of a regular exercise training program should be to increase and/or maintain muscular strength, maintain (or increase if that is your goal) lean muscle tissue, and increase and/or maintain overall cardiovascular and metabolic work capacity. If you train regularly, on a sound program, you will decrease the risk for numerous adverse chronic and acute health problems (some cancers, type II diabetes, heart disease, orthopedic problems etc). Proper training will greatly enhance your functional quality of life and allow you to age well. Furthermore, I truly believe goal oriented physical training reduces stress and gives one a psychological edge which carries over into other areas of life. While everyone who trains and exercises may not be a traditional competitive athlete, we ALL play the game of life, and I feel hard training allows us to play this game at a higher level.

The problem is Americans equate an exercise program with a weight loss program. They do not equate an exercise program with a fitness and health enhancement program (or, if they do, they look at health and fitness enhancement as an "added bonus"). Exercise is marketed to us incorrectly and unethically. We really need to change the entire paradigm, change the way people view exercise, and change how it is marketed. We need a drastic re-education. More people would stick to exercise programs if they understood what they were supposed to be getting out of them and had the correct perspective and expectations. Right now, the outcomes exercise produce do not match peoples expectations. People do, in fact, get a lot of positives out of exercise, BUT, they do not value them, do not fully understand or appreciate them, and have been brainwashed into thinking exercise, by itself, should produce weight loss. When it doesn't, people say "screw it", and quit. The outcomes-even though positive-do not match expectations. This is unfortunate.

Yes, exercise burns calories and can CONTRIBUTE to weight loss, but, it can only contribute if you are eating at maintenance or below maintenance calorie levels. If you do not understand what your fat loss or maintenance calorie requirements are, do not monitor your calorie intake by weighing, measuring, and recording the food you eat, etc., you will not lose weight (at least not a substantial amount) or, if you do lose weight, will not maintain the weight loss. You have to manipulate and understand the input side of the equation. If you rely on the output side of the equation-exercise-and do not give any consideration to the input side, you are doomed to fail in regards to losing weight and keeping it off.

If you perform structured exercise, even for an hour or more 5-6 days/week, and do not give any attention to the number of calories you are consuming, the best that you can hope for, and expect, is weight maintenance. More likely, you will gain weight over time...but probably not as much as you would have if you didn't exercise. This isn't exactly a "sexy" message, but it is the truth, and it is what people need to hear. It isn't going to sell books or DVD's, but at least it won't continue perpetuating the myth that exercise is a great weight loss method.

Ok, now that I've ranted about this again, TIME Magazine published an article on their website yesterday which echos some of my thoughts on this matter (funny how I've been pointing this stuff out for 8 years and it takes the mainstream media this long to hit on this stuff). Generally speaking, I thought the article was good in that it points out exercise isn't all that is cracked up to be (due to the way it is marketed...something the author should have hit on) in regards to losing weight. However, my complaint is I felt the author generally understated the benefits of exercise independent of weight loss, and, at times, the article came off as "anti-exercise", which is unfortunate. Although exercise is not an effective weight loss method if you are not watching what you put into your mouth, it offers tremendous, well established metabolic health benefits, something the author didn't exactly present fairly. Even so, I'd recommend checking it out below:

TIME MAGAZINE ARTICLE

http://www.personaltrainerscincinnati.com

Essential Exercises Volume 1: Face Pulls

2009-08-08T05:56:00.003-04:00

Thought I'd start a category of blog posts entitled "Essential Exercises", highlighting some of the exercises which I feel are, as the name implies, essential, and absolutely need to be included in your training arsenal. In this installment, I want to take a look at one of the best exercises out there for keeping your shoulders healthy, Face Pulls.

Face pulls activate and strengthen the upper back, traps, and external shoulder rotators all at once and really give you a great bang for your training buck. A tip: make sure you grab the rope with your fingers straight up in the air (and keep them up throughout the exercise)...not straight out and slightly down. The former grip feels great on the shoulders, while the latter, in my experience, irritates the shoulders and doesn't effectively work the external rotators.

If you want to enjoy a lifetime of hard training, you absolutely have to keep your shoulders healthy...Face Pulls can help achieve this objective. Put them in your program 1 or 2 days per week and reap the benefits.

http://www.personaltrainerscincinnati.com

An Article EVERYONE Should Read

2009-08-07T07:46:00.003-04:00

Lyle McDonald of http://www.bodyrecomposition.com is one of the brightest minds in the world of nutrition. He wrote a blog post in late July which I feel everyone should read:

http://www.bodyrecomposition.com/fat-loss/the-energy-balance-equation.html

If you are a regular reader of my blog, you know my stance on fat loss nutrition. If you don't, check out my "Weight Loss 101" series...I think you'll see Lyle and I are on the same page, and it's good to see someone else standing up to the critics-who are just flat out wrong- of the energy balance equation.

Metabolic Rate

2009-08-04T15:57:00.003-04:00

Metabolic Rate Overview

Most people have probably heard that weight loss or weight gain comes down to “input vs. output”. While most people understand the input side of the equation-the food you eat-many do not appreciate or understand how your body expends calories on a daily basis. By understanding energy expenditure and metabolic rate, meeting and maintaining your weight and body composition goals becomes much more likely.

What makes up your Metabolic Rate?

1. Resting Metabolic Rate (RMR): the energy needed to sustain the body’s most basic functions (heart beat, respiration, all the processes on the cellular level, etc) and is responsible for 50-70% of the calories you burn on a daily basis. Many people don’t understand that even if they were to sit still all day long in a chair, their bodies would still be expending a significant amount of energy. To get a rough estimate of your resting metabolic rate, simply multiply your body weight by 10-11.

RMR is greatly influenced by the amount of lean muscle tissue you have: those who carry and maintain more muscle tissue will expend more calories than someone who has less muscle tissue. Bottom line: if you want to prevent a decline in resting metabolic rate as you age, don’t lose muscle mass. Consistent strength training is the best way to accomplish this.

2. The Thermic Effect of Food (TEF): the amount of calories used by the body while processing, digesting, and absorbing the food you eat. Generally, TEF makes up about 10% of the calories expended by your body daily if you are eating a typical mixed American diet. If you eat a 400 calorie cold cut sandwich, you really only take on about 360 of those calories.

Now, you can use TEF to your advantage when trying to lose weight and fat. Of the 3 macronutrients (protein, carb, and fat) protein has the highest TEF: of the total amount of protein you eat, 20-30% is lost in processing. So, if you look at your total calorie intake, if you increase the percentage of protein you are eating, your body will burn more calories. Over time, this can potentially lead to a few more pounds of weight lost.

3. The Thermic Effect of Activity (TEA): this is all the energy you burn outside of your resting metabolic rate through physical activity. Going to the gym to workout is TEA. Getting up from the couch and walking upstairs is TEA. Doing chores or yard work? This is also is TEA. So, basically, any bodily movement which expends energy. TEA is highly variable depending on the individual. Due to the sedentary nature of our society, and the large number of professional desk jobs, most people don’t burn up a lot of energy through TEA. People who work manual labor jobs burn a lot more calories through TEA: they are burning a lot of energy passively without having to set aside an hour to go to the gym specifically to burn calories.

4. There is also a sub-category of TEA which includes “fidgeting”, and other types of spontaneous movements which don’t really accomplish much (also referred to at NEAT...non exercise activity thermogenesis). We all knew someone in grade school who had “ants in their pants”…this is what I’m talking about here. Those people who can’t sit still, who are always tapping their foot or bouncing their knee, etc. actually can burn very significant amounts of energy, up to 900 calories per day.

I hope this article provided you with a nice overview and better understanding of metabolic rate. Of the four components of metabolic rate outlined above, see which areas you could improve upon or manipulate for better fat loss results...now get to work and apply this information!

http://www.cincinnatifitnesstrainer.com

The REAL Loser

2009-08-03T14:39:00.002-04:00

Hello Everyone! Many of you have probably watched the popular reality TV show The Biggest Loser. The Biggest Loser is very inspiring and the contestants should be commended for their hard work and extraordinary weight loss. However, I have a problem with the show: it's not exactly reality TV.

Sure, it's easy to lose weight when you are shipped off to a "bootcamp", perfectly portioned meals are prepared for you, you are given free access to top personal fitness trainers, and you are basically made to exercise 5-6 hours per day. No spouse, no kids, no work, no social commitments, no eating out, etc. The contestants on this show are set up for success in an optimal environment conducive to drastic fat and weight loss...but what happens in the real world?

What happens when you work 50-60 hours per week, you are carting your kids to practices after work, you barely can find a half hour to exercise, and you have to do your own grocery shopping and meal preparation? What happens when you are lured by food marketers, fast food drive thrus and you are in an uncontrolled environment with easy access to junk food? What happens when you are responsible for figuring out the calorie content of the food you eat? What happens when you are stressed and are lucky to get 5 hours of decent sleep a night? What happens when you don't have-or can't afford-a trainer? What happens when you are invited out for yet another "happy hour" by a co-worker which is at the same time you were planning to workout?

This sounds more like "reality", doesn't it? This is the situation most of us find ourselves in when trying to lose weight or trying to maintain a weight loss...this is what we are up against. People who are able to lose weight-and keep it off-in the REAL world, under REAL circumstances, are the REAL LOSERS and are much more impressive, in my opinion, than the BIGGEST LOSERS featured on the television show. Where am I going with all this???

Well, my brother, Dave Striet, is a REAL LOSER. Since January 5th 2009, he has lost 71 lbs. and he has now started his own blog detailing his quest for continued weight loss: the good days, the bad days, his workouts, his diet, the challenges he faces in the REAL world as a self employed father of 2 girls, etc. He has taken control of his REAL life, has experienced great success-along with a few "fall off the wagon" days- and I think a lot of you will be able to relate to him in regards to lifestyle modification and weight loss. Check out his blog at the link below...I know you'll find it motivating:

http://davestriet.blogspot.com/

Dynamic Flexibility Warm-up

2009-07-29T14:36:00.001-04:00

I use a dynamic flexibility warm-up with all of my clients prior to their workouts. A dynamic flexibility warm-up, which is movement based, is far superior to the traditional "walk on the treadmill for 5 minutes and do some static stretching" warm-up performed by most. If you want to get more out of your strength training or conditioning workouts, I'd highly suggest incorporating a dynamic flexibility warm-up protocol such as the one linked to below...you'll be amazed at how much better you feel and perform during your workouts. Check out the link to the video below (shot at my private training facility):

DYNAMIC FLEXIBILITY WARM-UP AT FORCE FITNESS (CINCINNATI, OH)

Great Shoulder/Scapulae Circuit

2009-07-22T15:31:00.004-04:00

Many people suffer from shoulder pain. One of the biggest contributors to shoulder pain is a lack of scapulae stability and strength. A great way to improve strength and stability in the shoulders and scapulae is to utilize (what you used to be known as) the YTWL circuit. I have used this little series of exercises for years when dealing with clients. It really is great, however...

...fitness and performance guru Nick Tumminello (Baltimore, MD) has pointed out several flaws in the traditional YTWL series and has improved upon it, even giving it a new (and appropriate) name: LYTP.

If you suffering from shoulder pain, I'd highly recommend implementing Coach Nick's new and improved circuit...you can check out the full scoop below:

http://nicktumminello.com/2009/07/a-new-and-improved-ytwl/

If you try it out, let me know what you think in the comments section!

http://www.cincinnatifitnesstrainer.com/cincinnati-personal-trainers.html

Metabolic Resistance Training

2009-07-06T09:21:00.005-04:00

Metabolic Resistance Training!

I've made prior posts in regards to metabolic resistance training, and these posts, by far, are the most popular posts I've ever made to this blog. Well, given the past popularity, I wanted to post a video showing a full blown metabolic resistance training circuit. Please click the link below to view the video:

http://www.youtube.com/watch?v=JTrduJg0lMg

The woman in the video is obviously advanced and extremely fit. If you currently are not at this level of fitness, don't worry. These types of protocols can be modified: cut down the number of exercises, increase the rest interval between exercises, etc. You can work up to longer circuits with shorter rest intervals between each exercise, but, initially, you probably want to tone things down so it is "doable". Enjoy!

http://www.cincinnatifitnesstrainer.com/cincinnati-personal-trainers.html

All Things Cardiovascular

2009-05-14T15:48:00.012-04:00

I wanted to do an all encompassing post related to cardiovascular training, aerobic training, conditioning, heart rate zone training, and "fat burning zone" training. These terms are often used interchangeably and thrown around by general fitness enthusiasts, athletes, and trainers, but, in my opinion, all of these terms are different despite being somewhat related at the same time.

Cardiovascular Training/Exercise

Cardiovascular training/exercise is simply any activity which causes the muscles, heart and lungs to work harder than normal (basic tasks of living). Basically, if an activity causes an increase in heart rate, respiration, and muscular work, it technically is cardiovascular.

Given the explanation above, it should be fairly obvious any number of activities could be considered "cardiovascular": brisk walking, strength training, cycling, jogging, hiking, playing volleyball, using an elliptical machine, doing body weight exercises, etc. The take home point is that cardiovascular exercise is not limited to the traditional pieces of cardiovascular equipment found in gyms: bikes, treadmills, elliptical machines, stairsteppers, etc.

Aerobic Training/Exercise

Aerobic training/exercise is cardiovascular...BUT NOT ALL CARDIOVASCULAR TRAINING IS AEROBIC! When we talk about aerobic exercise, we are basically referring to the "state"-with oxygen-in which the cardiovascular activity is being performed.

Aerobic training is basically low intensity activity. Now, this activity is obviously more demanding than general walking around at the grocery store and what not, but it is of a low enough intensity that the activity could be performed for very long periods of time without experiencing extreme fatigue. As long as the demand of the activity is low enough for the body to continuously pump oxygen rich blood to the working muscles, you can perform it until your heart (pun intended) is content or until you get so bored you choose to stop. You are using mostly type I muscles fibers, which are fatigue resistant but which are also incapable of producing high levels of tension and force. At this level of intensity (low-moderate), you are primarily using fat as a fuel source to sustain the activity (*much more on this point later!).

Anaerobic Training/Exercise (in the absence of oxygen)

If the demand or type of activity reaches a high enough level (for your fitness level), you'll reach a point where the aerobic system can no longer efficiently supply the working muscles with enough energy to meet the higher demands of the activity. The aerobic (with oxygen) system won't "cut it" anymore, and your body needs to get fuel faster, through other resources (namely glycogen and creatine phosphate). This is anaerobic exercise.

Anaerobic exercise is high intensity and/or explosive/powerful exercise. Think all out sprints, a heavy set of a strength training exercise, jumping onto a high surface, etc. Anaerobic exercise starts to call upon higher threshold type II muscle fibers, which are very powerful, but which also fatigue easily. Want a real good example of the difference between aerobic and anaerobic?? Go out and run as fast as you can for as long as possible in sprint fashion. You won't last real long, right? Now, try to run a half-marathon, or a 5K for that matter, at the same pace. It's impossible. Now, if you cut your pace in half, you'd last a lot longer. Hence, the difference between the aerobic and anaerobic system.

Now, anaerobic exercise is still cardiovascular. Anaerobic exercise causes a significant increase in heart rate, respiration, and muscular work. So, you certainly can get a good "cardiovascular workout" through things like sprinting, jumping, lifting weights, and doing body weight muscular fitness exercises.

Now that you understand what cardiovascular activity is, what aerobic and anaerobic exercise is (and is not), let's look at some other stuff related to what's already been covered.

Heart Rate Zone Training/Exercise

You may have heard in order to get "aerobic fitness benefits", you need to exercise in a certain range related to your age predicted maximum heart rate, and for a certain amount of time continuously. Typically, the recommended range is anywhere from 60-85% of maximum heart rate, for 20-60 minutes, 3-5 days/week. There are a few problems with this whole thing, in my opinion.

First of all, the guy who came up with the heart rate zone paradigm admitted he may not have been completely on point with this. Secondly, I've seen studies showing one's true maximum heart rate can be 20% higher or lower than what the age predicted theory says it should be. So, trying to prescribed aerobic/cardiovascular exercise programs based on age predicted maximums is flawed: some people are going to be under training and under exerting, while others are going to be over training and over exerting for their goals.

Also, I have a problem with the idea that aerobic cardiovascular training has to be "continuous". If I run an all out 100 yd. sprint, about 10-12 seconds of work, and my heart rate soars to 170 beats per minute, even if I stand around for 1:00 and my heart rate drops, it is still going to be in the "heart rate zone". So, I could do an interval training workout where I run ten 30 sec. incline sprints on a treadmill, resting completely for 30 sec. between each sprint, and still be in my "heart rate zone" the entire duration of the workout, even though the nature of the workout was intermittent "stop/start" in nature.

Intense anaerobic exercise will cause an increased accumulation of lactic acid (this is what makes your muscles "burn"). Your cell mitochondria has to work very, very hard in order to clear and process this lactic acid. With proper anaerobic interval type training, the cell mitochondria becomes more and more efficient at processing and eliminating lactic acid, drastically delaying fatigue and, as a result improving endurance and sub maximal intensities. IT IS CLEAR ANAEROBIC EXERCISE CAN ACTUALLY IMPROVE AEROBIC ENDURANCE EVEN THOUGH THE TRAINING ISN'T "AEROBIC".

The bottom line is that trying to exercise based off of heart rate zone recommendations is shaky at best. I'd use it as a very general set of guidelines.

Furthermore, anaerobic high intensity exercise can actually improve aerobic fitness just as well as traditional aerobic exercise prescriptions (as a result of cell mitochondria becoming more efficient at clearing lactic acid)...in a fraction of the time.

The "Fat Burning Zone", The "Cardiovascular Zone", & The "Performance Zone"

If you've spent time using traditional cardiovascular exercise machines (although strength training machines are technically cardiovascular machines too) at a commercial gym, you probably have seen the little charts and graphs on the display screens of the equipment showing you what your heart rate training zone is. Most of the time, these figures also present some other information regarding what "quality", for a lack of a better term, you are training for at various percentages of your maximum heart rate: fat burning, cardiovascular, or performance conditioning (the phrasing various manufacturers use may be different but you get my point). These little graphs, in my opinion, have done more to confuse people than any other thing related to improving fitness.

The graphs and charts on the machines may tell you you are in the "fat burning zone" if your heart rate is between 60-70% of your maximum heart rate (aerobic). Technically, this is somewhat true. At this level of intensity, which is fairly low and "with oxygen", yes, your body is using fat as source to fuel muscle contraction and sustain the activity. The process of mobilizing fat to use as a fuel source for activity is very slow. This process can only take place when the demand of activity isn't all that great.

The problem with this is that people who use these machines mistakenly interpret this as "If I want to reduce my body fat and look better naked, I better not train above 70% of my max heart rate because I won't lose any body fat". This is complete bullshit. If you are exercising between 60 and 70% of your max heart rate, are using your aerobic energy system, and are using fat as source to fuel this activity, you can be 100% sure of something: the number of calories you are burning per minute is rather low. If you want to lose weight, what has to happen??? You have to expend more calories than you consume, right? Well, wouldn't it stand to reason that you might want to try to maximize your time and burn more calories each minute??

Don't worry about the fuel source, worry about the total number of calories being burned. I really think people believe that if they train in the "fat burning zone", they are literally burning the fatty tissue from their "problem body areas" as they are exercising. This is not what is going on. Aerobic exercise, at 60-70% of max heart rate, does not burn a large number of calories per minute. Now, granted, it certainly burns more calories than just walking slowly or lying around on the couch, but it still doesn't do a great job.

Plus, aerobic training typically doesn't maintain or increase lean muscle tissue because it doesn't call on high threshold type II muscle fibers. Your metabolic rate is largely determined by how much muscle tissue you have. If you want to keep your metabolic rate from free falling as you age, aerobic cardiovascular exercise is obviously not the best choice. I'm not saying sustained low intensity aerobic cardiovascular training doesn't have it's place in your toolbox and cannot be productive. I'm just saying, in the hierarchy of methods, it's going to sit fairly low.

Ok, what if you ramp up the intensity and demand of your activity, causing your heart rate to go above 70% (and up to 85%) of its maximum, and enter the "cardiovascular zone", as the machine at the gym tells you? Again, this lingo is flawed. Training below 70% of your max heart rate is still cardiovascular, so that's strike one. What the machine manufacturer is trying to tell you is that training above 70% of max heart rate is more suited towards conditioning and "heart health". Ok, fine, I'll buy this...to an extent. Sure, higher intensity exercise is certainly going to cause a greater heart rate response, and, as a result, a better conditioning stimulus. But, what if you are really out of shape??? You are telling me training below 70% of maximum isn't going to offer a significant conditioning stimulus?? I hope you see how general these theories and charts are.

Finally, what if you ramp up the intensity further, causing your heart to go above 85% (up to 90%) of it's maximum...the "performance zone"? Well, the kicker is, this really is the "fat burning zone", because, at this intensity, you are burning a significant number of calories per minute. Also, exercise at this high of an intensity will keep your body burning calories at an increased rate even after your workout is over, something traditional aerobic "fat burning zone" exercise cannot do. Ok, one more thing I want to hit on...

Conditioning

I used the word conditioning a couple times above. You could make a strong argument all methods of cardiovascular exercise are forms of conditioning, and this is somewhat true. However, TO ME, training to enhance conditioning involves progression, trying to get better, and generally improving your work capacity. If I run a mile at 7 mph on a treadmill one week, and I want to improve my conditioning, I damn well better try to run that same mile a little faster, maybe at 7.2 miles per hour, the next week. Training to enhance conditioning involves an overload and attempt to progress...this is the essence of training and the difference between training and exercise.

I could go get on an elliptical trainer, adjust the intensity to a point where my heart rate reaches 60% of its maximum, and just plod along for the next 30 minutes. I could continue doing this week and week out, never adjusting the intensity, and never asking more of my body. I'm not going to get in better condition doing this. Now, I may be burning some calories which can help with weight loss and weight maintenance, and I may be maintaining my general fitness and heart health. I'm not getting any worse...but I'm certainly not getting better. This is what 90% of people who go to the gym do year in and year out. This is not conditioning.

Now, on the flip side, if you are really out of shape and haven't done anything in the way of exercise for the last 20 years, doing anything for the first couple of weeks, or even months, is going to improve your conditioning, to a point, without an effort to progress and do more. However, you'll reach a point where you are getting as much out of exercise as you can.

Also, you may be advanced, happy with the condition you are currently in, and see no reason to try to progress further. This is just fine, and, in this case, your training doesn't need to be structured to promote further improvement. Keep in mind, this approach is for people who are already in shape and can afford to simply maintain. This comprises a very small minority of the general population.

So, How Much Cardiovascular Work Do You Need??

Ok, now that I've given you all this food for thought, the logical question is "How much cardio do I need?" Like anything else fitness related, it just depends on your goals.

If you are strength/resistance training, and doing so with a fair amount of intensity (challenging weights, multiple joint exercises, etc), you are, in fact, getting a cardiovascular training effect, so, you are already getting 2-4 bouts of cardio each week (depending on how often you strength train). With this being said, until we have more definitive research (and I think we will), I do not hold the opinion (and some others do), that all you need is strength training for total fitness. I firmly believe, eventually, research will definitively tell us otherwise, but, until then, you need to get some additional "non-strength training" cardio work. Also, even if it becomes a forgone conclusion all we need is resistance training for total fitness, the majority of people will continue eating like crap and they are going to need all the extra movement they can get.

If you are a general fitness enthusiast seeking well rounded results, I think doing two conditioning oriented interval type anaerobic workouts (15-20 minutes each), one additional steady state aerobic type workout (30-40 minutes)and 2-4 strength training workouts per week is probably about right.

Now, if you are one who attempts to use exercise as the primary weight maintenance or weight loss method, this isn't going to be enough, and, frankly, I don't know if any amount is going to be enough. If you've read my past blog postings, you know I'm a believer in using diet and nutrition as the primary weight loss or maintenance method. Exercise, in any form, is just too inefficient when it comes to burning calories...you are better off not eating excess calories to begin with.

Again, what I recommended above is for the general fitness/health enthusiast looking for well rounded results. But what if you are more of a specialist??

If you are trying to optimize muscular strength, or are interested in training for a specific event or sport (a marathon for example), the guidelines I discussed above are not optimal. You are going to have to make adjustments.

If you are trying to get significantly stronger and/or muscularly larger, doing a whole bunch of extra cardio/energy system work isn't a great idea. In order to get a lot stronger, you need to recover well from your strength training workouts...I'm a firm believer in this.

Adding in a bunch of interval type anaerobic training, or, on the opposite end of the spectrum, long duration steady state aerobic training, is going to sap you of energy and make getting stronger and larger more difficult. You just are not going to be able to recover well from your heavy strength workouts. However, I don't think it's wise to sit around and do nothing between workouts either. Movement is a good thing and, if you go about it the right way, can promote recovery. So, for the guy or gal trying to optimize strength gains, 2-3 20 minute lower intensity aerobic cardiovascular sessions would probably be ideal, in addition to stretching and soft tissue work.

If you are training for an extreme endurance event, like a marathon, again, the general fitness recommendations are not going to be optimal. In order to complete a marathon, you are going to have to perform higher volumes of aerobic and non strength training cardiovascular work. There is no getting around this. It is called SAID: specific adaptations to an imposed demand. You have to develop the specific cardiovascular and muscular adaptations associated with whatever sport or activity you choose to compete in. You can't perform 2 20 minute interval workouts on a stationary bike each week and go out and run a marathon. You might be able to develop the base fitness necessary to do this by doing a couple of weekly interval workouts, but, at some point, you have to get specific to the demands of the goal activity for a period of time: this means running outside and for long durations continuously.

Final Thoughts

Wow, that was a mouth (or blog) full, huh? :) Anyway, I hope this lengthy post served as an educational resource and gave you some new perspective on everything related to cardio, aerobics, fat burning, etc. The main thing I wanted to get across is that cardiovascular training can be performed doing any number of activities which increase heart rate, respiration, and muscular work. It need not be only walking or jogging on a treadmill for 30 minutes non stop. The other main point is to take the whole "zone" paradigm (heart rate zone, fat burning zone, performance zone, etc) with a grain of salt. Finally, when contemplating how much cardiovascular or aerobic work to perform, you need to consider your goals and adjust your approach accordingly.

Until next time, take care, and, if you would like to hire me to design a program which puts all of these ideas and principles into practice, taking all of the guesswork out of it on your part, don't hesitate to contact me at pj@cincinnatifitnesstrainer.com

Can You Gain Muscle and Lose Fat at the Same Time?

2009-05-12T14:35:00.003-04:00

"Can you gain muscle and lose fat at the same time?" It's a question I get a lot, and it's also a promise fitness trainers often make and sell to potential clients who are interested in hiring them.

Well, to find out if you can gain muscle and lose fat at the same time, check out my new podcast:

Can you gain muscle and lose fat at the same time?

Designing Your Own Workouts

2009-05-08T09:08:00.002-04:00

Confused about designing your own workouts? Here is a great free resource which takes all the guess work out of designing your own workouts:

http://www.cincinnatifitnesstrainer.com/designing-your-own-workouts.html

Strength Training Machines

2009-05-05T12:55:00.005-04:00

"Do you use strength training machines in your programs? I've been following your online writings for sometime now, and I hardly ever hear you mention machine training."

I received the above question from John, a blog reader from Wichita. I thought the question, and my answer, would provide a good blog topic, so, here it goes.

I am not "anti machine training", nor do I have an aversion to strength training machines. In fact, for the first 7-8 years of my own personal training, I'd say exercises performed on strength training machines comprised about 70% of my workouts. I'd usually include 1 or 2 traditional barbell or dumbbell multiple joint exercises in each workout, and then the rest of the exercises were performed on strength training machines (I used a combination of hammer strength, nautilus and medx equipment for years). I'd say this approach also represented how I trained many of my clients at the time.

In the last 3 years, largely because I opened my own training facility to train my private clients, I moved away from machine training. Strength training machines are quite expensive and also take up a lot of space. For me, it was more of a budget and space issue than anything else. Most machines are nothing more than redesigned barbells and dumbbells. There is no need to spend $3000 on a seated chest press machine which takes up 40 sq. feet when I can lie on my back and perform essentially the same exercise, at a fraction of the cost, using a pair of dumbbells. All of the basic pushing and pulling exercises can easily-and much more economically-be performed using barbells, dumbbells, cables, bands, etc.

Beyond the space and economic issues, many strength training machines are single joint in nature (think leg extensions, leg curls, seated biceps curls, etc). For a number of reasons beyond the scope of this article, I prefer multiple joint exercises in my own programs and those of my clients as well.

Furthermore, there is a "ruggedness", an attitude, when training with free weights, one's own body weight, or with odd objects (ropes, sandbags, sleds, etc). Again, I like this and my clients like this. I like to feel like an athlete, a little hardcore if you will, and my clients do as well. Many of my clients feel machine training is dull. While I do not share their opinion, I do understand it, and, when they are paying me top dollar to train them, I want to provide a training environment which gives them the best chance to succeed and remain compliant. I could go on and on with more reasons why I now prefer an approach to developing muscular fitness and conditioning without a heavy reliance on machines, but I think you get the picture.

If you have access to quality strength training machines, like to use them, will train hard on them, then, by all means, have at it. It is not the tool, but how you use the tool. If you train hard on strength training machines, and train progressively, you will get results. I'm not dumb enough to sit here and tell you otherwise. I don't think strength training machines make you slow, as some will tell you. I don't think they hinder one's results when training for fat loss, as I've heard in some circles (which is ridiculous). I don't think they set you up for injury either, providing the program is balanced overall. In fact, I believe a select few machines offer an obvious benefit or advantage over their free weight equivalents. There are 4 machines which I think are worth using, or, if you own a personal fitness facility, worth the investment:

1. A properly designed pullover machine. Nautilus makes the best one. A pullover machine provides a level of stimulation to the large muscles of the upper body which cannot be duplicated by anything else. The range of motion is huge. It also eliminates the use of the hands and gripping muscles, which typically give out well before the larger lats, triceps, and pecs. It has been said the pullover machine is "the upper body squat", and I agree. This is definitely on my "wish list" to place in my training facility.

2. A leg press. I don't like the 45 degree hip sled type leg presses found in most gyms, but one which provides variable resistance, a good strength curve, etc. can be beneficial to some who are unwilling (not unable) to squat and deadlift. I never plan on going out of my way to go out and purchase a leg press, but, I used them extensively in the past, and the model manufactured by Hammer Strength/Life Fitness is the best out there in my opinion.

3. A seated row machine. While rows can be performed using a barbell, dumbbell, band, cable, etc., many of these versions either place one's lower back in a bad position, which can lead to injury, or do not provide enough stimulation to the upper body pulling muscles (standing rows performed on a cable column apparatus is a good example). A good seated row machine- hammer strength and nautilus make a good one-can solve both these problems. Again, not necessary, but, if you have access to a good one, it certainly can be included in your program.

4. A functional/freedom type trainer. This is the hot new machine of the last 5-6 years and is the only machine I have in my facility. This machine takes the traditional cable column type multi-gym or "jungle gym" to a new level. I have the Nautlius freedom trainer and absolutely love it. Two large independent "booms" adjust up and down and in and out over 180 degrees, allowing for literally hundreds of exercises to be performed. This can really replace an entire line of upper body strength training machines (especially if you have an adjustable bench), and also allows you to perform a lot of the new wave "functional integrated" type exercises, hybrid exercises, etc. It's well worth the investment, or, if you are just using it at the gym you belong to, your time.

http://www.cincinnatifitnesstrainer.com/cincinnati-personal-trainers.html

Brighthub.com Interview on Weight Loss

2009-04-28T16:23:00.002-04:00

I've been interviewed (again) on the topic of weight loss at brighthub.com...check it out below:

http://www.brighthub.com/health/fitness/articles/33192.aspx

Are you ready to lose weight? Check out my private services over at http://www.cincinnatifitnesstrainer.com

Running for Fitness and Weight Loss

2009-04-24T09:25:00.003-04:00

I get a lot of questions about running for fitness and weight loss. Here is a recent email I received from a blog reader:

"I started a walking program many months ago (and changed my diet) to lose some weight and get in shape. I'm up to 5 miles about 4-5 days/week. I really enjoy it, and I was thinking about trying to start jogging/running a bit. I was thinking of maybe jogging for a minute, and then walking for 4 minutes and going back and forth like that for my 5 mile route. Eventually, I'd like to be able to jog the entire 5 miles, although this is way down the road. What are thoughts on my plan of attack and running for fitness and weight loss improvement in general? Thanks."

-Angie from Salt Lake, UT

Running/jogging is no doubt a popular activity. On the positive side, running or jogging burns a significant number of calories per minute relative to one's body weight, especially at higher speeds. Activities which burn a significant number of calories obviously can play a role in weight control. Running also provides a significant cardiovascular demand (as many other things do as well) which can help to increase cardiovascular fitness (as many other things can do as well).

On the negative side, running/jogging, especially outside, is a high impact activity, placing a lot of stress on a number of joints. Also, the vast majority of people have a significant amount of muscular dysfunction and/or muscular imbalance and/or soft tissue restrictions and/or mobility issues in the ankles, knees, hips and lower back. If you take a person who is "jacked up", and then have them perform a repetitive high impact activity, over time, they are going to become even "more jacked up".

It has often been said that one must be fit to run, and one should not run to become fit. I couldn't agree more with this statement. I typically steer my clients away from distance running, especially if they are rank beginners with a low level of muscular and cardiovascular fitness. If they absolutely insist on doing it, and derive a great deal of enjoyment from it (and many do...I get that), I at least advice them to spend 2 months bringing up their base cardiovascular fitness via lower impact modalities and activities. Furthermore, I INSIST they also spend 2 months participating in a vigorous strength training and corrective exercise program so that we can at least prepare their musculoskeletal system for the demands of the activity and minimize the ill effects.

Once a client does get to a point where they are somewhat "safe guarded", they must continue their strength training and corrective exercise regimen. They must also implement a proper dynamic warm-up prior to their runs so they minimize the risk of injury. A few other tips for recreational joggers/runners:

1. I suggest keeping the total mileage under double figures weekly. Think 3 3 mile runs, or 4 2 mile runs, etc. While I have no scientific data to back up this recommendation, common sense dictates that a high volume of high impact activity, as you would see in someone preparing for a marathon, probably isn't the best idea.

2. The "walk run" method, which Angie discussed in the question above, is a good idea (run one minute out of every five). Again, this minimizes the high impact forces on the joints. Throwing in 5 or 6 one minute runs over the course of 3 miles may be just enough to satisfy one's running craving and make them feel athletic, without trashing their joints.

Bottom Line: if you insist on jogging/running, make sure you are fit enough, both muscularly and cardiovascularly, to participate in the activity in the first place. Then, make sure you keep up with a balanced strength training regimen. Finally, stay under double digit mileage and possibly incorporate the "walk run" method. Implementing this plan of attack should allow you to benefit from the activity while staying somewhat healthy. Just realize their is a cost benefit or risk reward situation with running for fitness and weight loss.

Improving Posture

2009-04-23T09:33:00.001-04:00

Improving posture is a rather easy thing to do if you incorporate the right exercises into your fitness regimen. I received the following email from one of my blog subscribers:

"I'm really interested in improving posture. I sit at a desk all day and type a lot on the computer, and I feel like my shoulders are starting to get rounded forward and I always feel like I'm hunched forward. Are there any exercises I can do to improve posture?"
-Sheila, Dayton, OH

Sheila's situation is all too common, as many of us are forced to sit and work at a computer for extended periods throughout the day. Over time, this can result in atrocious posture, giving one a hunched over or rounded look in the upper body. The key to correcting this is to incorporate plenty of upper back and rear deltoid exercises into our exercise programs. We need to keep these muscles, which retract and depress the shoulder blades (down and back) strong and toned. Below is a video playlist of 14 different exercises which will do just that. Choose 3 or 4 from the list and incorporate them into your workouts 2-3 days/week. Every 4 weeks, choose a different grouping of exercises for variety. These exercises will definitely help with improving posture:

http://www.youtube.com/view_play_list?p=977E6315E451EC92

Congestive Heart Failure & Weight Management

2009-04-21T14:59:00.001-04:00

I've been featured and interviewed at brighthub.com on the topic of congestive heart failure and weight management:

http://www.brighthub.com/health/fitness/articles/32401.aspx

http://www.cincinnatifitnesstrainer.com/cincinnati-personal-trainers.html

Are Squats a Safe Exercise??

2009-04-20T12:50:00.001-04:00

One of my blog readers sent me a simple question last week: “Are squats a safe exercise?”
My answer to this question, like many others regarding safety and specific exercises, is “It depends”. A few things on squats (and we are talking about barbell back squats where an external resistance is placed on the upper back):

1. Most people lack the hip mobility to safely perform squats past a point where their thighs are parallel to the floor. Going beyond parallel, for 90% of people, typically leads to 1 of 2 problems: (1) the torso is pulled into flexion (you get bent over at the waist) or (2) the tailbone “tucks“ underneath. Both of these can lead to back injuries.

You really need to find a point where you can squat to without either one of these things happening. You need to squat to a depth which allows for optimal spine and pelvic alignment. Have a partner watch you squat, or, film yourself squatting with a moderate weight. See where you lose the proper spine alignment and make note of it. Now, set up a box or bench to a height slightly above the point where you lose alignment. Use this box or bench as your depth gauge every time you squat in your workouts. Lightly tap the box/bench on your reps (do not completely sit or “deload” onto the box). This will ensure your spine remains in proper alignment-and safe-while squatting.

2. Are your knees “bowing in” when you squat? If so, place a light resistance band around your knees when you squat and push your knees out against the band as you squat. This will get your hips involved in the exercise and distribute the work evenly, taking some of the stress off the knees.

3. Speaking of the hips, if you plan on squatting with the proper spine and pelvic alignment (especially with heavier weights), you better start improving the flexibility of your hips and “turning on” your glutes. Tight hips can lead to both low back and knee injuries when you squat, so hammer away at stretching, mobility and foam rolling exercises for these areas.

4. Pay attention to your ankles. Are your heels coming off the ground as you squat? If so, you need to improve your ankle mobility and flexibility so you can keep the heels down. Again, a lack of ankle mobility can lead to knee problems, and makes a break down in squatting form likely.

5. Vary your squat exercises. Performing barbell back squats year round, week in and week out, is a recipe for injury. You want to cycle your squat exercises. 3-4 weeks of back squats are enough before switching to some other version, preferably one where the bar is taken off the back, which will reduce the compression on the spine. Front squats, goblet squats, trap bar squats/deadlifts, sumo squats, etc. can all be substituted.

6. Be realistic about how much weight you can actually use on the traditional barbell back squat, and check your ego. Again, poor squat form and body alignment can often be remedied by reducing the training load and finding a depth which allows for proper alignment of the spine and pelvis. Some people, quite frankly, need to get rid of any external weight, and just focus on doing bodyweight squats for awhile and re-learn the exercise. Get the mechanics and alignment right first before you start using additional weight.

7. Everyone talks about squats being hard on the knees if taken too deep, but, referring back to point number 1 above, you have a greater chance of hurting your lower back while squatting due to poor hip mobility. As far squat depth and knee problems, I’ve seen studies suggesting squatting below parallel is detrimental to the knees and I’ve seen other studies showing the opposite. Again, if you are squatting to a depth which doesn’t cause the tailbone to tuck underneath, I think the knee situation takes care of itself…you are not going to get much below parallel anyway.

So, there you go, some tips to make squatting safer. Truth be told, there are very few bad exercises…just bad performance of any given exercise. If you understand what proper form is and tailor the exercise to your specific circumstances and limitations, the squat is perfectly safe.

All Hail the Push-Up

2009-04-16T09:34:00.003-04:00

After all these years, the push-up and its variations are still one of the very best exercises available to those seeking to enhance their muscular fitness. Forget all the high tech, expensive exercise equipment which is marketed to you on the late night infomercials. Push-ups are FREE and only require about 12 square feet of floor space...and they deliver great results for people of all fitness levels (from the rank beginner to the very advanced fitness enthusiast).

Push-ups stimulate several muscles of the body simultaneously. While they provide a high degree of direct work to the upper body pressing muscles-the chest, front shoulders and triceps-they also provide a great deal of indirect work for the core muscles of the hips and midsection, as well as the lats. Plus, push-ups are a great exercise to develop scapula stablity and they can prevent shoulder injuries provided they are performed properly (elbows kept slightly tucked into the torso at about 45-60 degrees...avoid flaring the elbows out excessively). Push-ups are a closed chain exercise, and are much safer than barbell, machine or dumbbell chest press/bench press exercises which work the same muscle groups.

I program the push-up and its variations into the routines of ALL of my private clients, regardless of current fitness level. For those of you who think push-ups are a "beginner" exercise or "too easy", I encourage you to make sure you are doing the movement correctly and under control. If you are, try some of the more advanced push-up variations in the playlist linked to below for added difficulty (note, the woman in many of these videos is 50 years old!):

http://www.youtube.com/view_play_list?p=34C8CF407D81C1C5

If you would like more information on how to incorporate the push-up into your workouts, or, if you are interested in our private services here at FORCE Fitness & Performance, don't hesitate to email me at pj@cincinnatifitnesstrainer.com or visit my website at http://www.cincinnatifitnesstrainer.com/.