Fit Your Life Now

Posts Tagged ‘fitness’

Tabata

Monday, June 7th, 2010

061608mct_crossfit--04

If you’ve never heard of Tabatas you are missing out. Here’s a crash course.

A fitness research scientist by the name of Izumi Tabata did extensive research in work-to-rest ratios and which ones produced the greatest changes in VO2 max in test subjects.

What he came up with is now known simply as a Tabata. The concept is easy, but the workout itself is not.

For 20 seconds you do as many reps of the activity as you possibly can, and then you rest for 10 seconds. You do this for only 4 minutes, and then you are done. You can do this with just about anything. Push-ups, box jumps, you can even do a Tabata run on a treadmill. In the case of the treadmill though, make sure you pick a speed and an incline that are at or near your limit for 20 seconds. What I mean is, by the end of that 20 seconds you should feel like you need that 10 second break.

Previously on this website I have recommended CROSSFIT as a great source for challenging, and interesting workouts. The classic CrossFit “Tabata This” workout consists of the following:

Tabata Rowing machine
Tabata Squat
Tabata Pullup
Tabata Pushup
Tabata Sit-up

There is a 1 minute rest between each. Stick to that time signature! Don’t cheat and take longer rests. Your smallest set for each movement is your score for that movement. For example, if you start out on your squats with 20 reps your first 20 seconds, but then by the final squat set you’re all the way down to 3, then 3 is your score. When you’ve completed all five Tabatas, then total up all your scores for each to get your total score. The rowing machine is scored by calories on the computer.

If you don’t have access to a rower, you can substitute in kettlebell swings, or dumbbell swings.

CLICK HERE FOR A SWING DEMO VIDEO.

Tags: , , , , ,
Posted in Exercise, personal training, weight loss | Comments Off

Fitness Lowers HyperTension Risk

Wednesday, June 2nd, 2010

picturesofwoman_running_treadmil

The news that physical fitness greatly reduces the risk of high blood pressure should surprise nobody at this point, but what I do appreciate about THIS ARTICLE is that they point out that simple physical activity isn’t enough, you need actual physical fitness.

They go on to mention that physical activity is a behavior and fitness is a measurable level of your body’s ability to perform. They also connect the two by pointing out that behavior is the biggest predictor of fitness levels. But here’s where they say something important:

The level of intensity of the activity must be high enough to actually IMPROVE your fitness levels to see any benefit from the activity.

So, what does that mean? Well, for starters, it means that those people who go into your average Globo Gym and get on a treadmill at a moderate walking pace for 45 minutes are wasting their time. It’s true that they are definitely better off than the people sitting at home watching TV and munching on fatty snacks, but once their body has adjusted to the workload of that 45 minute walk, they better up the difficulty level, or they will see no further added benefit.

Always remember these two words: Overload Principle. If you don’t give your body a bigger challenge than it’s used to, it will have no reason to improve. You have to overload it to force it to adapt. So, maybe a newbie to the gym is absolutely destroyed by 45 minutes of walking. Great, that’s a start. BUT within a couple weeks, he better take the pace faster, or up the incline, or put dumbbells in his hands or something! Anything!

Always be moving forward, or you’re just standing still.

Tags: , , , , ,
Posted in Exercise | Comments Off

Get Certified As a Personal Trainer

Friday, June 12th, 2009

I know, this job isn’t for everybody. What I mean to say is, not everybody would enjoy this job. Here’s a couple of tips for those of you who think this might be the career for you.

The first step is getting certified. It is not a legal requirement, but if you are not certified and a gym owner or a potential client is choosing between you and somebody else who is certified, chances are you won’t get that job. Also, just because you’re a dedicated gym rat doesn’t mean you know all the ins and outs of how to work this job. There are other aspects you might not have considered, and the education a certification provides can fill in the blanks for you.

The three most widely recognized training certification companies are:

THE AMERICAN COUNCIL OF EXERCISE

THE AMERICAN COLLEGE OF SPORTS MEDICINE

THE NATIONAL ACADEMY OF SPORTS MEDICINE

The American Council of Exercise, or ACE, is usually where most people get started. It’s just as widely known as the other two, but the initial cost is lower. As a result of the lower cost it can have a lower prestige factor, but ACE provides a solid foundation to your personal training future.

Some people carry two of them, some carry all three. At that point, the upkeep can get a little expensive. To maintain a certification you must take Continuing Education Credits, pay a renewal fee and also renew your CPR certification every two years. Some classes can satisfy two or more of these companies requirements, but many don’t. Taking a number of classes to satisfy all three would be taxing on your schedule as well as your wallet.

Once you’re certified, I recommend most people start in an established gym first. I started my first year at Gold’s Gym. Your pay will not be as high as you might like, but working with other trainers will provide you with a wealth of networking opportunities, and also a chance to learn vicariously from their experiences. Ask lots of questions.

After a couple other gym jobs, I ended up founding Fit Your LIfe Now, and I work exclusively for myself. I wake up every morning knowing that I answer to only myself, AND even better: I’m helping to change the world, one person at a time. That’s really what this is all about: changing people’s lives for the better. Sound fun?

Feel free to comment or email any questions. I’m happy to help.

Tags: , , , ,
Posted in personal training | No Comments »