Exercise pain is an inevitable part of being fit. Whether you are moving from a sedentary lifestyle into a an active one, or even someone who exercises regularly and changes up their workout plan, we all experience or at least, have experienced exercise pain some time in our lives.
I got a comment from someone the other day stating, "Tyler, I exercise all the time, I ride my exercise bike, I do yoga, even strength training. But, the other day I went for a short run and today my legs are killing me!" The reason for this is because this person doesn't usually run. Your body gets sore when you work something you haven't in a while.
This is known in the biz as "muscle confusion" which can be caused by muscle atrophy or inactivity. You see, the body lives by the "use it or lose it" mentality. When you don't do something often enough, your body has no need for that specific muscle set so that tissue is broken down.
Many of us may have even experienced this in a daily setting. Maybe you exercise frequently and then go help a friend paint their house. The next day you wake up and your shoulders are sore from all of those brush strokes. There are many examples of this, and as I said, it is inevitable that people get sore from activity throughout their lives, so below is a list of ways you can embrace the soreness.
1. Embrace the Pain - Simple enough, we have all heard of the saying, "No pain, no gain!" Absolutely true, and athletes live by this motto. Once you can embrace the thought that the pain is your body breaking down and becoming stronger for next time, you will be looking forward to that post-exercise soreness to let you know that you worked hard! For those of you that are not sore after a workout, well, maybe you weren't pushing yourself hard enough, or its time to change up your workout program.
2. Anticipate - If you are starting a brand-new exercise regimen, or are changing up your periodization, you just know you are going to be sore the next day. Make sure you take it easy on day 1, 2, and 3 if necessary so that you don't shock your body too much. Many people jump off the couch all gung-ho to get in shape and hit the gym hard, only to barely be able to move the next day which can lead to being discouraged or potentially injured! A proper workout periodazation should be repetitive over a few weeks to allow your body to grow, adapt and excel at your workouts, so take your time!
3. Fuel Your Body - You wouldn't put regular gasoline in a race car, so why feed your body junk when you are exercising hard? You don't want to hinder your results and waste your efforts in the gym, so make sure you are fueling your body with the essential vitamins and nutrients that it needs to repair and get stronger.
4. Stretch - Stretch after workouts and on your "recovery" or "off" days. Stretching opens up the muscle fibers and allows greater blood flow and circulation to your repairing muscles. Think of your blood as the transport system for the construction that is going on in your muscles. Your blood is bringing all of those crucial vitamins and nutrients that you ingested (tip #3) to your muscles so that they can repair and rebuild!
5. Ice - Many of us associate using ice just for injuries. Well, when you exercise, you are creating microtrauma, or mini-tears in the muscle fibers which can be classified as injuring them. Using ice reduces inflammation and increases blood flow around your body to help rebuild and repair. Ice for 20 minutes at a time though, nothing more than that as you will just be freezing the area rather than helping.
6. Recovery Workouts - Probably the last thing you feel like doing when you are sore is to work out. But sitting around doing nothing is actually worse for you. Again, we want to get that blood moving to get into your muscles and repair and rebuild, and nothing moves your blood better than exercise. Keep in mind though, your workouts when you are sore should be much easier and just be used to move the blood and open up your muscles. Yoga is a great treatment for this as it not only warms up your body and gets the blood moving but it also stretches you out and aids in the repair!
I know myself that I love (but also hate) the DOMS. Chronic fit-people refer to DOMS as their muscle soreness (Delayed, Onset, Muscle, Soreness) after a tough workout. People that exercise frequently actually really begin to crave that feeling of a good workout. Some of you may get to the point where you love it as much as we do!
-Tyler Robbins
B.Sc. PTS
Thursday, August 25, 2011
Tuesday, August 23, 2011
More Running Tips
As I am inching closer to hitting my half marathon training full-stride (pun intended), I thought I would post a few more tips for you fellow runners out there.
Tight Calves - If you are a chronic distance runner, or just starting out, and are finding yourself with very tight calves (or the other muscles in the posterior part of your lower leg), try this: Sleep on your stomach with your feet hanging off the bed and your toes point towards the ground. As you sleep, gravity will slowly do its thing and stretch your calves out during the night so you should wake up with nice, loose calves!
Now the opposite, shin splints - Many people think (and feel) that shin splints are caused by impact pain to the bones in the lower legs. The truth of the matter is that shin splints are caused by stressing the tibialis anterior which is the muscle that runs parallel to your tibia (shin) and works to dorsiflex your foot (point your toes skyward). To help in rehabilitation or PRE-habilitation, try these:
1. Stand with your back against a wall with your feet about a foot from the wall. Legs straight. Now raise your toes. Do between 30 and 50 reps or go till failure.
2. Stretch your tibialis anterior muscle by squatting in front of a rail that you are grasping and leaning back until you feel the stretch down the front of your leg.
If you start to get shin splints, immediately finish each workout with a thorough icing and back off any bouncing until the pain goes away.
Tight Calves - If you are a chronic distance runner, or just starting out, and are finding yourself with very tight calves (or the other muscles in the posterior part of your lower leg), try this: Sleep on your stomach with your feet hanging off the bed and your toes point towards the ground. As you sleep, gravity will slowly do its thing and stretch your calves out during the night so you should wake up with nice, loose calves!
Now the opposite, shin splints - Many people think (and feel) that shin splints are caused by impact pain to the bones in the lower legs. The truth of the matter is that shin splints are caused by stressing the tibialis anterior which is the muscle that runs parallel to your tibia (shin) and works to dorsiflex your foot (point your toes skyward). To help in rehabilitation or PRE-habilitation, try these:
1. Stand with your back against a wall with your feet about a foot from the wall. Legs straight. Now raise your toes. Do between 30 and 50 reps or go till failure.
2. Stretch your tibialis anterior muscle by squatting in front of a rail that you are grasping and leaning back until you feel the stretch down the front of your leg.
If you start to get shin splints, immediately finish each workout with a thorough icing and back off any bouncing until the pain goes away.
Friday, August 19, 2011
Motivation Blog - Mark Covert
Meet Mr. Mark Covert. Mark currently holds the 2nd-longest running streak at a whopping 14,000+ days in a row of running at least 1 mile a day. He actually averages 9 miles a day! So why exactly did this streak start on July 23, 1968? (By the way, that is over 43 years ago!)
Well, at the age of 17, Mark decided to go for a run one day. One day became 2, then 3, and eventually 100. When he hit 100, he realized he had a bit of a streak going so decided to keep it going. He has run on the days both of his parents died, as well as the birth of all 4 of his children! He won't let anything get in his way of keeping his streak alive!
To this date, Mark has run over 130,000 miles and plans to keep going, even though his pace has slowed somewhat. He is currently the cross-country running coach at Antelope Valley College in Lancaster, California, where has been for the past 17 years, still running. As Mark puts it, "I can't ever see myself waking up and saying, 'I don't feel like doing this anymore.'"
If that isn't enough motivation to get your butt off the couch and get moving, I don't know what will!
-Tyler Robbins
B.Sc. PTS
References:
http://www.runnersworld.com/article/0,7120,s6-243-297--11675-0,00.html
http://en.wikipedia.org/wiki/Mark_Covert
http://www.youtube.com/watch?v=A3DR84DudM0
Well, at the age of 17, Mark decided to go for a run one day. One day became 2, then 3, and eventually 100. When he hit 100, he realized he had a bit of a streak going so decided to keep it going. He has run on the days both of his parents died, as well as the birth of all 4 of his children! He won't let anything get in his way of keeping his streak alive!
To this date, Mark has run over 130,000 miles and plans to keep going, even though his pace has slowed somewhat. He is currently the cross-country running coach at Antelope Valley College in Lancaster, California, where has been for the past 17 years, still running. As Mark puts it, "I can't ever see myself waking up and saying, 'I don't feel like doing this anymore.'"
If that isn't enough motivation to get your butt off the couch and get moving, I don't know what will!
-Tyler Robbins
B.Sc. PTS
References:
http://www.runnersworld.com/article/0,7120,s6-243-297--11675-0,00.html
http://en.wikipedia.org/wiki/Mark_Covert
http://www.youtube.com/watch?v=A3DR84DudM0
Thursday, August 18, 2011
Lowering Blood Sugar Levels
Here is an article I read a while back that I would like to share. Keep in mind that this group was testing the effects of exercise on blood sugar levels. Diet can also be an effective way of controlling your blood sugar levels!
Blood sugar best with aerobics, weights mix
People with Type 2 diabetes should mix aerobics with weight training to get the best results in lowering blood sugar, a new study suggests.
The combination worked best for weight loss too, compared to aerobics or weight training alone.
Blood sugar is fuel to muscles, and more sugar is burned during aerobic activity. Weight training builds more muscle, and both activities change muscle proteins in ways that enhance the process.
"It's clear that doing both aerobic and strength training is superior to either alone," said lead author Dr. Tim Church of Pennington Biomedical Research Center in Baton Rouge, La. "It's almost like taking two different drugs."
Patients in the study, published in Wednesday's Journal of the American Medical Association, achieved the results over nine months, exercising three days a week for about 45 minutes each session.
"People can manage this amount of exercise," said Laurie Goodyear, of Joslin Diabetes Center in Boston, who wasn't involved in the new study but does similar research. "They didn't have to go on a diet. This was purely an exercise effect."
3 programs tested
The researchers' goal was to test three exercise programs that doctors could realistically recommend and patients could stick with. They compared aerobics alone, weight training alone and a combination. U.S. guidelines recommend aerobics and weight training combined for all adults.
All three groups worked out for about the same amount of time. A fourth group was offered only weekly stretching and relaxation classes for further comparison. The study was completed by 245 people with Type 2 diabetes.
Led by trainers, patients walked on a treadmill that raised the uphill grade by two per cent every two minutes for the aerobics.
Weight training, also supervised, was done on machines that worked muscles in the upper body and legs, with more weight added as participants increased their strength.
"It gave me a lot more energy. That was one of the first things I noticed," said Deidra Atkins-Ball, 44, a biology professor diagnosed with diabetes a year before she joined the aerobics-weights group.
A distant aunt with diabetes lost both legs and her vision to the disease. Too much blood sugar can damage nerves, eyes, the heart and blood vessels.
"I remember as a kid having to do things for her, going to the store for her," Atkins-Ball said. "It really scared me."
The researchers found that only the group that combined aerobics and weights both lowered their blood sugar and lost weight, although all three fitness groups reduced their waist sizes.
Fewer patients in the combo group started taking new diabetes drugs than in the other groups. Decisions on medications were left up to the patients' regular doctors during the study.
Forty-one per cent of the patients in the combo group either decreased their diabetes medications or lowered their average blood sugar as measured by a common blood test, compared to 26 per cent for weights only, 29 per cent for aerobics only and 22 per cent in the non-exercise group.
The blood sugar reduction achieved by the combo group was enough to reduce the risk of heart attacks, strokes and other complications, the researchers wrote, citing earlier studies.
-Tyler Robbins
B.Sc. PTS
Monday, August 15, 2011
Running Tips
I by no means consider myself a seasoned distance runner. Nor do I think I have all of the best tips and tricks in one spot to become a world-class runner, but I can at least give a few tips and tricks based off of my own personal experience and studies.
Many people have dreams or goals when they first set out down a road to a healthier lifestyle. It becomes a very natural goal for many people to "lost 40 pounds and run a 5k" or "do a mini-triathlon", etc. Many people end up catching the "bug" as well, really gaining a deep interest in running and distance-type events.
I, myself have always played sports growing up and even competed in some short-distance track and field growing up, but have never considered myself to be a "runner". I have even played soccer nearly my entire life which involves quite a lot of running, but I have always felt that soccer had more of a purpose. Whether I was chasing down a ball, or sprinting to try and score a goal, there was always a purpose to running in soccer.
Distance running, on the other hand, always seemed kind of boring to me. "You mean you just run for an extended period of time...usually ending up in the same place you started at? What's the point in that?!?" It wasn't until I completed my first 5k a few years ago that I really started to feel a deeper interest in the sport.
Last summer, I spent about 15 weeks total, running 3 times a week leading up to my very first half-marathon (21km). During my training and subsequent race, I developed this love for running. Everything about it is so peaceful. Just you, the path you choose to take, and your body to take you there! As I said, I am by no means a seasoned veteran when it comes to distance running, but I can at least appreciate the love for this sport that so many have.
This year I am training for the same half-marathon again and am hoping to better my time from last year by building on my training strategies and goals from last year.
Below is a list of tips and strategies I have developed from my own experience as well as studying towards my CSCS certification that I am sure can help many of you out.
Embrace the Hills - Hill running (or sprinting) recruits many more muscle fibers and can have a drastic strength increase in your legs. Not only that, but it increases your power so that each power stroke during your stride can propel you forward further and more efficiently when running on flat terrain. Not only that, but most of the time after you run up a hill, you must then come down a hill which has its own training benefits. Your legs have to adjust and accept different force loads when jogging downhill. Also, running downhill increases your stride frequency which is also a great training tactic as well. Using hills can therefore increase your stride power and frequency improving your overall form and technique!
Under Your Center of Gravity - Many people make this mistake and it can be a tough one to shake. After each leg "pushes off" during its stride, your knee bends and your leg sets back into position for another "push". For many people, their foot lands out in front of them which can actually cause a braking effect slowing your forward momentum by having your heel drive into the ground. Instead, try and land your foot directly underneath your body as you run so that you are constantly pushing your power stroke from directly underneath you, backwards. This way, you don't compromise your forward inertia and can improve efficiency.
Bookshelf - I remember reading this tip a while back and have felt that it has helped me quite a lot. As you are running, picture a book shelf a few inches above your head. You want to try and minimize your vertical "bounce" when you are running so that you can focus your momentum and power forward in a horizontal plane. You are wasting far too much energy if you "bounce" during every stride.
Quick Feet - Another tip that I felt has improved my technique is aiming for a fast stride. This is where that downhill running comes in handy. Many people take these long, drawn-out clunky strides, when they would be much better off take shorter, quicker strides. Your muscles have natural elastic properties to them, so by shortening up your stride, you are conserving energy and allowing the natural "spring" of your muscles to do most of the work in moving you forward. Just try and think of yourself running on hot coals, you want your feet touching the ground for as little time as possible!
Stay Relaxed - Your face should be relaxed, jaw un-clenched. Your legs should be moving free throughout their range of motion. Elbows at 90 degrees, with the prime axis of rotation being through the shoulder. Your hands should also be relaxed in a loose grip. Picture yourself holding on to potato chips or something fragile in both hands. Basically, if different parts of your body are tense, that is wasted energy being expelled on holding your hands in a fist, or gritting your teeth, etc.
Tight Core Though! - On an opposite note from the previous tip, your core should be strong and rigid throughout your run. By keeping your body erect with head up high and shoulders back, you allow the lungs to be open to accept more oxygen, but you also allow your body to operate in a more harmonious way (long story).
Get Past the First Few Minutes - I hear many people saying the same thing over and over again. I am in really good shape, but I am dead after running for just a few minutes. I am the same way on every single run I go on. The first few minutes is the time when your body is just starting to get all of its machinery in motion and is usually when I feel the most fatigue and "drag". Once I get into the run for a bit though, and my body starts warming up, it truly is remarkable to feel your body go into its "auto-pilot" mode and just sort of cruise along at a steady pace!
Running may not be for everyone initially, but I promise you, the human body was meant to run, especially for fairly steady intensities over long periods of time. Give it a shot (a good effort over many weeks) and you may just surprise yourself as to how much you enjoy it...I know I did!
-Tyler Robbins
B.Sc. PTS
Many people have dreams or goals when they first set out down a road to a healthier lifestyle. It becomes a very natural goal for many people to "lost 40 pounds and run a 5k" or "do a mini-triathlon", etc. Many people end up catching the "bug" as well, really gaining a deep interest in running and distance-type events.
I, myself have always played sports growing up and even competed in some short-distance track and field growing up, but have never considered myself to be a "runner". I have even played soccer nearly my entire life which involves quite a lot of running, but I have always felt that soccer had more of a purpose. Whether I was chasing down a ball, or sprinting to try and score a goal, there was always a purpose to running in soccer.
Distance running, on the other hand, always seemed kind of boring to me. "You mean you just run for an extended period of time...usually ending up in the same place you started at? What's the point in that?!?" It wasn't until I completed my first 5k a few years ago that I really started to feel a deeper interest in the sport.
Last summer, I spent about 15 weeks total, running 3 times a week leading up to my very first half-marathon (21km). During my training and subsequent race, I developed this love for running. Everything about it is so peaceful. Just you, the path you choose to take, and your body to take you there! As I said, I am by no means a seasoned veteran when it comes to distance running, but I can at least appreciate the love for this sport that so many have.
This year I am training for the same half-marathon again and am hoping to better my time from last year by building on my training strategies and goals from last year.
Below is a list of tips and strategies I have developed from my own experience as well as studying towards my CSCS certification that I am sure can help many of you out.
Embrace the Hills - Hill running (or sprinting) recruits many more muscle fibers and can have a drastic strength increase in your legs. Not only that, but it increases your power so that each power stroke during your stride can propel you forward further and more efficiently when running on flat terrain. Not only that, but most of the time after you run up a hill, you must then come down a hill which has its own training benefits. Your legs have to adjust and accept different force loads when jogging downhill. Also, running downhill increases your stride frequency which is also a great training tactic as well. Using hills can therefore increase your stride power and frequency improving your overall form and technique!
Under Your Center of Gravity - Many people make this mistake and it can be a tough one to shake. After each leg "pushes off" during its stride, your knee bends and your leg sets back into position for another "push". For many people, their foot lands out in front of them which can actually cause a braking effect slowing your forward momentum by having your heel drive into the ground. Instead, try and land your foot directly underneath your body as you run so that you are constantly pushing your power stroke from directly underneath you, backwards. This way, you don't compromise your forward inertia and can improve efficiency.
Bookshelf - I remember reading this tip a while back and have felt that it has helped me quite a lot. As you are running, picture a book shelf a few inches above your head. You want to try and minimize your vertical "bounce" when you are running so that you can focus your momentum and power forward in a horizontal plane. You are wasting far too much energy if you "bounce" during every stride.
Quick Feet - Another tip that I felt has improved my technique is aiming for a fast stride. This is where that downhill running comes in handy. Many people take these long, drawn-out clunky strides, when they would be much better off take shorter, quicker strides. Your muscles have natural elastic properties to them, so by shortening up your stride, you are conserving energy and allowing the natural "spring" of your muscles to do most of the work in moving you forward. Just try and think of yourself running on hot coals, you want your feet touching the ground for as little time as possible!
Stay Relaxed - Your face should be relaxed, jaw un-clenched. Your legs should be moving free throughout their range of motion. Elbows at 90 degrees, with the prime axis of rotation being through the shoulder. Your hands should also be relaxed in a loose grip. Picture yourself holding on to potato chips or something fragile in both hands. Basically, if different parts of your body are tense, that is wasted energy being expelled on holding your hands in a fist, or gritting your teeth, etc.
Tight Core Though! - On an opposite note from the previous tip, your core should be strong and rigid throughout your run. By keeping your body erect with head up high and shoulders back, you allow the lungs to be open to accept more oxygen, but you also allow your body to operate in a more harmonious way (long story).
Get Past the First Few Minutes - I hear many people saying the same thing over and over again. I am in really good shape, but I am dead after running for just a few minutes. I am the same way on every single run I go on. The first few minutes is the time when your body is just starting to get all of its machinery in motion and is usually when I feel the most fatigue and "drag". Once I get into the run for a bit though, and my body starts warming up, it truly is remarkable to feel your body go into its "auto-pilot" mode and just sort of cruise along at a steady pace!
Running may not be for everyone initially, but I promise you, the human body was meant to run, especially for fairly steady intensities over long periods of time. Give it a shot (a good effort over many weeks) and you may just surprise yourself as to how much you enjoy it...I know I did!
-Tyler Robbins
B.Sc. PTS
Thursday, August 11, 2011
Cross Training and Periodization
Cross training is an important training principle for anyone looking to get in shape or stay fit. Everyone from professional athletes to average Joe's can benefit from it. For those of you that do not know what cross training is, let me explain. Cross training is essentially training your body physically in a wide array of activities crossing or covering many types of actions or movements.
Cross training maximizes fitness gains for all who use it for many reasons. Traditionally, when someone trains for a specific event, they use a practice known as specificity. This relates to the fact that you train for what you do. For example, a baseball pitcher is going to train his arm and shoulder muscles so that they can become stronger and faster so that they can have maximum throwing power and control.
The downside of specificity training is that often times you create muscular imbalances. Muscular imbalance, if used over long periods of time can lead to injuries for a few reasons. Firstly, certain parts of your body can become faster or stronger than other parts, putting much greater stresses on certain tissues and joints. The other reason is that unused muscles over time begin to atrophy (break down) as your body basically follows a "use it or lose it" principle.
So back to the baseball pitcher for a second. Throwing a baseball involves significant angular velocities at the shoulder, not to mention tremendous arm extension power at the elbow. The muscles involved here are all of the muscles that encapsulate the shoulder joint, but also the triceps to extend the arm. Antagonist muscles act as a braking mechanism to try and prevent injury. In the throwing a baseball example, if the triceps are extending the arm at a high velocity, the biceps work as a brake in order to make sure the arm does not extend further than it should. So a pitcher training only his triceps and not his biceps is increasing his/her likelihood of injury. That is just one small example of how cross training can aid all types of athletes.
More and more studies are being conducted and are finding that distance runners are benefiting from forms of cross training like plyometrics and heavy leg-resistance routines. For a while, it was generally thought that adding muscular size would create slow muscles, so distance runners were avoiding heavy resistance training to their legs in fear of creating slow legs. Not the case, as a properly designed strength program has been proven to shave minutes off of their times!
For the average Joe that is just looking to stay in shape, cross training should be your primary source of training. You should partake in a wide variety of exercise movements, sports, intensities, etc. to train as many different body parts, energy systems and interests as possible. It is when you begin to train for a specific event that you should begin to look at specificity.
This is how the pros do it. A proper training program should be broken up into cycles, also known as periodization. The shortest stage of periodization can last a few days to a few weeks and it is called a "microcycle". After that is a "mesocycle" which can run you anywhere from several weeks to several months. Finally, the "macrocycle" can run from several months to several years! Macrocycles are usually used by Olympic athletes that plan out a 4-year plan between Olympics.
The whole goal in peiodization, especially for athletes, is that you want your body to "peak" in performance at the right time, which is right at competition. For example, let's take a look at a professional football player. As soon as the season ends in January/February, he will probably take a few weeks rest to let his body recuperate after the grueling season. He will then enter a training program that initially starts out with heavy cross training. This will involve total-body resistance training, aerobic and anaerobic conditioning using such things as Plyometrics, power weightlifting, etc.
As the season draws nearer and nearer, his training begins to become more specific and more power-oriented, not to mention training camp will start and his skill-specific training will start to take more and more of his time. All of his training leading up to the season gets more and more specific as he nears closer to first day opening kickoff, his cross-training initial stage is what was one of the most crucial stages of his development because it allowed him to develop a strong, athletic base. The principles and training modalities used at the beginning using total-body conditioning creates a strong basis of fitness to then build on with power moves and skill-specific training.
If you are a runner, try some heavy, leg resistance training. If you are a hockey player, play some soccer in the off-season, etc. By training in multiple athletic movements and events will make you a more well-rounded and injury-resistant person!
-Tyler Robbins
B.Sc. PTS
Cross training maximizes fitness gains for all who use it for many reasons. Traditionally, when someone trains for a specific event, they use a practice known as specificity. This relates to the fact that you train for what you do. For example, a baseball pitcher is going to train his arm and shoulder muscles so that they can become stronger and faster so that they can have maximum throwing power and control.
The downside of specificity training is that often times you create muscular imbalances. Muscular imbalance, if used over long periods of time can lead to injuries for a few reasons. Firstly, certain parts of your body can become faster or stronger than other parts, putting much greater stresses on certain tissues and joints. The other reason is that unused muscles over time begin to atrophy (break down) as your body basically follows a "use it or lose it" principle.
So back to the baseball pitcher for a second. Throwing a baseball involves significant angular velocities at the shoulder, not to mention tremendous arm extension power at the elbow. The muscles involved here are all of the muscles that encapsulate the shoulder joint, but also the triceps to extend the arm. Antagonist muscles act as a braking mechanism to try and prevent injury. In the throwing a baseball example, if the triceps are extending the arm at a high velocity, the biceps work as a brake in order to make sure the arm does not extend further than it should. So a pitcher training only his triceps and not his biceps is increasing his/her likelihood of injury. That is just one small example of how cross training can aid all types of athletes.
More and more studies are being conducted and are finding that distance runners are benefiting from forms of cross training like plyometrics and heavy leg-resistance routines. For a while, it was generally thought that adding muscular size would create slow muscles, so distance runners were avoiding heavy resistance training to their legs in fear of creating slow legs. Not the case, as a properly designed strength program has been proven to shave minutes off of their times!
For the average Joe that is just looking to stay in shape, cross training should be your primary source of training. You should partake in a wide variety of exercise movements, sports, intensities, etc. to train as many different body parts, energy systems and interests as possible. It is when you begin to train for a specific event that you should begin to look at specificity.
This is how the pros do it. A proper training program should be broken up into cycles, also known as periodization. The shortest stage of periodization can last a few days to a few weeks and it is called a "microcycle". After that is a "mesocycle" which can run you anywhere from several weeks to several months. Finally, the "macrocycle" can run from several months to several years! Macrocycles are usually used by Olympic athletes that plan out a 4-year plan between Olympics.
The whole goal in peiodization, especially for athletes, is that you want your body to "peak" in performance at the right time, which is right at competition. For example, let's take a look at a professional football player. As soon as the season ends in January/February, he will probably take a few weeks rest to let his body recuperate after the grueling season. He will then enter a training program that initially starts out with heavy cross training. This will involve total-body resistance training, aerobic and anaerobic conditioning using such things as Plyometrics, power weightlifting, etc.
As the season draws nearer and nearer, his training begins to become more specific and more power-oriented, not to mention training camp will start and his skill-specific training will start to take more and more of his time. All of his training leading up to the season gets more and more specific as he nears closer to first day opening kickoff, his cross-training initial stage is what was one of the most crucial stages of his development because it allowed him to develop a strong, athletic base. The principles and training modalities used at the beginning using total-body conditioning creates a strong basis of fitness to then build on with power moves and skill-specific training.
If you are a runner, try some heavy, leg resistance training. If you are a hockey player, play some soccer in the off-season, etc. By training in multiple athletic movements and events will make you a more well-rounded and injury-resistant person!
-Tyler Robbins
B.Sc. PTS
Tuesday, August 9, 2011
Post Workout Meal
I have read, and heard, that the single factor that separates professional athletes from amateurs, or even fit people, from non-fit people, is the timing and make-up of post workout nutrients. The time frame immediately following a workout (60 mins. or so), is one of the most vital times of the day that your body is craving sustenance.
Some people get extremely hungry following exercise, and others, myself included, finds food to be the last thing on their minds after a grueling exercise session. It is very important however to snack on something for a number of reasons.
One of the responses from your body after a rigorous workout, especially one involving resistance training, is to release insulin to help transport glucose around the body to re-fuel depleted muscle glycogen stores. By snacking effectively after a workout can help your body become more insulin sensitive, i.e. more effective at transporting, absorbing and utilizing sugars.
Many research studies point to the fact that the body craves all 3 macronutrients (protein, fats, carbs) immediately following a workout. There are debates as to the exact formula for the best success here, but for the most part, many studies can agree on a 4:1 carb to protein ratio, with a little fat thrown in for good measure.
The carbohydrates (sugars) are used to immediately replenish lost energy stores in the muscles and liver (glycogen) but the repairing and rebuilding process of the muscles also requires protein so it is nice to have some protein as well. Think of your muscles as a dry sponge, immediately following a workout. They gobble up the sugar that is floating in your bloodstream, so protein sort of gets a free ride into the muscle cells as well!
In a 12-week study, researchers found that bodybuilders who drank 500ml of milk immediately following a workout, then again 500ml an hour later gained more muscle mass and lost more fat than their counterparts who just consumed a carbohydrate-rich sports drink. The amino acids present in the milk allows the body to utilize these building blocks and create stronger, bigger muscles. Studies have also shown that calcium works as a tremendous fat burner as well!
I personally use chocolate milk immediately following an intense workout for these reasons listed above. It works as sort of a reward system for me since chocolate milk is so tasty. If I complete a hard workout, then I get to have some CM. If, however, I do not work out, or do not push myself hard enough, then I do not earn the drink!
For those of you that are training for an aerobic event such as a marathon or triathlon, you too can benefit from a proper post-workout drink/meal as a meal containing some protein helps reduce the catabolic effects of chronic aerobic training. So although you will not be necessarily gaining large amounts of muscle, you can be rest assured knowing that the protein aids in preventing the loss of your current muscle.
-Tyler
B.Sc. PTS
Some people get extremely hungry following exercise, and others, myself included, finds food to be the last thing on their minds after a grueling exercise session. It is very important however to snack on something for a number of reasons.
One of the responses from your body after a rigorous workout, especially one involving resistance training, is to release insulin to help transport glucose around the body to re-fuel depleted muscle glycogen stores. By snacking effectively after a workout can help your body become more insulin sensitive, i.e. more effective at transporting, absorbing and utilizing sugars.
Many research studies point to the fact that the body craves all 3 macronutrients (protein, fats, carbs) immediately following a workout. There are debates as to the exact formula for the best success here, but for the most part, many studies can agree on a 4:1 carb to protein ratio, with a little fat thrown in for good measure.
The carbohydrates (sugars) are used to immediately replenish lost energy stores in the muscles and liver (glycogen) but the repairing and rebuilding process of the muscles also requires protein so it is nice to have some protein as well. Think of your muscles as a dry sponge, immediately following a workout. They gobble up the sugar that is floating in your bloodstream, so protein sort of gets a free ride into the muscle cells as well!
In a 12-week study, researchers found that bodybuilders who drank 500ml of milk immediately following a workout, then again 500ml an hour later gained more muscle mass and lost more fat than their counterparts who just consumed a carbohydrate-rich sports drink. The amino acids present in the milk allows the body to utilize these building blocks and create stronger, bigger muscles. Studies have also shown that calcium works as a tremendous fat burner as well!
I personally use chocolate milk immediately following an intense workout for these reasons listed above. It works as sort of a reward system for me since chocolate milk is so tasty. If I complete a hard workout, then I get to have some CM. If, however, I do not work out, or do not push myself hard enough, then I do not earn the drink!
For those of you that are training for an aerobic event such as a marathon or triathlon, you too can benefit from a proper post-workout drink/meal as a meal containing some protein helps reduce the catabolic effects of chronic aerobic training. So although you will not be necessarily gaining large amounts of muscle, you can be rest assured knowing that the protein aids in preventing the loss of your current muscle.
-Tyler
B.Sc. PTS
Thursday, August 4, 2011
Goals
This week I am going to discuss the idea of goals. Goals are an important part of any fitness program as there needs to be something you are working towards. Often times, someone will ask me to help them design a workout program or help them get in shape and I always ask them the same thing; what are your goals?
There are a few main reasons for creating goals for yourself whether it be your personal life, your business life, or your health and fitness. If you are just wandering aimlessly about, there is no purpose or control to focus your efforts in on any specific conclusion. Just like any story you read in a book, there should be a beginning, a middle and an end.
For the purposes of this blog, we will not get into actually creating goals or programs for people (can do that at a later date) but more about why goals are important for everyone. As the saying goes, "you can't get where you want to go, if you don't know where that is."
Positive affirmation is a powerful application of the human mind. This is where you tell yourself something over and over again until you believe it, even if it is a lie. We take this for granted every day with little things. The sky is blue, the grass is green, etc. There is no need to re-affirm these facts in our brain because we already believe them to be true. You can do the same for your goals. For example, if you set a goal to lose 5 pounds in a month, if you continue to tell yourself that you will do reach that goal no matter what, your body begins to turn to autopilot and expects that goal to happen!
To reach this point of positive affirmation, there are a few steps that you must overcome:
Step 1: WANT it! - You cannot just say to yourself, "Gosh, it sure would be nice to be able to do 30 pushups at once..." you have to really want it. This can also be referred to as desire. People seem to be able to desire things that they feel are more in their control, such as a job promotion or something. They see what they want, they desire it, and then go for it. Unfortunately, many people desire certain goals with their health and fitness but feel that they lack the knowledge attain their goals. Which brings me to my next step.
Step 2: Commit - What I mean by this, is in reference to the end of step 1. Many people sometimes feel as though they do not have the proper knowledge/skill set/equipment/resources/etc. to achieve their goal. Before you even head down the path to get there, do some due-diligence and find out what it is you need to succeed and acquire these resources. For health and fitness, this may require cleaning out your cupboards and only buying certain foods, or hiring a personal trainer/consultant to educate you, etc.
Step 3: Believe - Ok, so now you have decided on a specific goal, you really want it, and have even acquired the proper knowledge and resources to get you to your point of destination. Now you have to believe in yourself that you can get there. If there is even a slight doubt in your brain that you cannot achieve your goal, that small seed of despair works like a virus, spreading through your conscious, eventually bringing down all of your confidence! Believe in yourself and your resources 100% and you will get to where you need to be!
Step 4: Mentally Prepare - There are 3 P's to success; Personal, Present, and Positive. Personal means that you have to take this goal on personally. Your mind cannot wrap itself around an idea or goal for anyone else, only yourself. Make this about YOU. Present is all about the present. I remember a quote that says, "The past is history, and the future is a mystery, so enjoy the present because it is a gift!" Keep your mind focused on your goal at all times in the current tense, which is the present. Do not think, "Meh, I will skip my workout now because I have a lot of walking to do this afternoon and that is a good enough workout..." Be in the moment and commit yourself to your goal at all times...in the present. Thirdly, be positive. This relates back to step 3 in the fact that you do not want negative thoughts bringing this whole ship down!
Step 5: Be Accountable - Write your goal down on post-it notes and stick them to your bathroom mirror, your fridge door, your car dash, wherever you need to remind yourself to stay mentally focused. Also, tell a friend, heck, tell a LOT of friends and family about your goals so that they can not only help you stay motivated, but to also keep you accountable.
So what do goals look like written down?
"I am 5% body fat."
"I weigh 145 lbs."
"I earn $2000 per week from my side business."
"I own a black Porsche Cayman S."
"I can do 50 pushups without stopping"
"I can run a half marathon in under 2.5 hours"
Notice that all of these goals are speaking in the present tense. This gives you a mental image of yourself in that position having attained your goal(s).
Back at the beginning of this blog, I mentioned at how whenever I help someone design an exercise program, I always ask them what their goals are. The reason for this is so that there can be some purpose to the design. You need to be working towards your goal(s) in order to achieve them.
As I said, we can discuss the "how" to design a schedule at a later date.
-Tyler Robbins
B.Sc. PTS
There are a few main reasons for creating goals for yourself whether it be your personal life, your business life, or your health and fitness. If you are just wandering aimlessly about, there is no purpose or control to focus your efforts in on any specific conclusion. Just like any story you read in a book, there should be a beginning, a middle and an end.
For the purposes of this blog, we will not get into actually creating goals or programs for people (can do that at a later date) but more about why goals are important for everyone. As the saying goes, "you can't get where you want to go, if you don't know where that is."
Positive affirmation is a powerful application of the human mind. This is where you tell yourself something over and over again until you believe it, even if it is a lie. We take this for granted every day with little things. The sky is blue, the grass is green, etc. There is no need to re-affirm these facts in our brain because we already believe them to be true. You can do the same for your goals. For example, if you set a goal to lose 5 pounds in a month, if you continue to tell yourself that you will do reach that goal no matter what, your body begins to turn to autopilot and expects that goal to happen!
To reach this point of positive affirmation, there are a few steps that you must overcome:
Step 1: WANT it! - You cannot just say to yourself, "Gosh, it sure would be nice to be able to do 30 pushups at once..." you have to really want it. This can also be referred to as desire. People seem to be able to desire things that they feel are more in their control, such as a job promotion or something. They see what they want, they desire it, and then go for it. Unfortunately, many people desire certain goals with their health and fitness but feel that they lack the knowledge attain their goals. Which brings me to my next step.
Step 2: Commit - What I mean by this, is in reference to the end of step 1. Many people sometimes feel as though they do not have the proper knowledge/skill set/equipment/resources/etc. to achieve their goal. Before you even head down the path to get there, do some due-diligence and find out what it is you need to succeed and acquire these resources. For health and fitness, this may require cleaning out your cupboards and only buying certain foods, or hiring a personal trainer/consultant to educate you, etc.
Step 3: Believe - Ok, so now you have decided on a specific goal, you really want it, and have even acquired the proper knowledge and resources to get you to your point of destination. Now you have to believe in yourself that you can get there. If there is even a slight doubt in your brain that you cannot achieve your goal, that small seed of despair works like a virus, spreading through your conscious, eventually bringing down all of your confidence! Believe in yourself and your resources 100% and you will get to where you need to be!
Step 4: Mentally Prepare - There are 3 P's to success; Personal, Present, and Positive. Personal means that you have to take this goal on personally. Your mind cannot wrap itself around an idea or goal for anyone else, only yourself. Make this about YOU. Present is all about the present. I remember a quote that says, "The past is history, and the future is a mystery, so enjoy the present because it is a gift!" Keep your mind focused on your goal at all times in the current tense, which is the present. Do not think, "Meh, I will skip my workout now because I have a lot of walking to do this afternoon and that is a good enough workout..." Be in the moment and commit yourself to your goal at all times...in the present. Thirdly, be positive. This relates back to step 3 in the fact that you do not want negative thoughts bringing this whole ship down!
Step 5: Be Accountable - Write your goal down on post-it notes and stick them to your bathroom mirror, your fridge door, your car dash, wherever you need to remind yourself to stay mentally focused. Also, tell a friend, heck, tell a LOT of friends and family about your goals so that they can not only help you stay motivated, but to also keep you accountable.
So what do goals look like written down?
"I am 5% body fat."
"I weigh 145 lbs."
"I earn $2000 per week from my side business."
"I own a black Porsche Cayman S."
"I can do 50 pushups without stopping"
"I can run a half marathon in under 2.5 hours"
Notice that all of these goals are speaking in the present tense. This gives you a mental image of yourself in that position having attained your goal(s).
Back at the beginning of this blog, I mentioned at how whenever I help someone design an exercise program, I always ask them what their goals are. The reason for this is so that there can be some purpose to the design. You need to be working towards your goal(s) in order to achieve them.
As I said, we can discuss the "how" to design a schedule at a later date.
-Tyler Robbins
B.Sc. PTS
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