Posts Tagged ‘Training’

We all know that regular and consistent exercise is beneficial to everyone. We can never run out of great reasons to exercise! However for most people in this busy society we live in today, exercise still falls below the top 10 priorities in our “to-do” list.

I mentioned in a previous article how the FITT principle determines the outcome of any exercise or training regimen. Simply put, the FITT Principle states that exercise has to be FREQUENT with the appropriate INTENSITY to achieve specific goals, which determines how much TIME will be spent and what TYPE of exercises has to be done. For example, a low-intensity workout consisting of movements such as walking or swimming, has to be done for a little longer period (at least 30 minutes) to achieve cardiovascular (heart and lung) endurance for 3 to 5 times a week.

Some research today on High Intensity Interval Training (HIIT) indicates that training at a high intensity for less than 10 minutes a day at 3 times a week can achieve sufficient health gains. However in my opinion, I don’t think that the proposed 10 minute (or less) HIIT workout is a good recommendation for everyone. The principle of Individuality should be applied and take into consideration the fitness level of an individual before undertaking any HIIT program. It also boils down to each individuals exercise preferences and goals. For example, an adventurous  person who aims to improve cardiovascular and even muscular endurance and wants to be fit so that she can last on long-duration activities such as running, swimming, or hiking will benefit more from low-intensity endurance training. On the other hand, a busy office person who has been going to the gym and is used to being on-the-go can benefit enough from HIIT, if her goal is only to maintain her fitness level and squeeze in an exercise routine to her busy schedule.

In any case, regular exercise results in a myriad of benefits that not only helps us prevent chronic disease, but improves our quality of life. Exercise will not only make us live longer, but enjoy life better.

If you are not thoroughly convinced, here’s a simple infographic from the PTDC – a great resource for Personal trainers and fitness enthusiasts – showing 101 reasons to exercise.

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101 Reasons to Exercise.

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These are some snapshots taken from my new workplace – my first in Toronto, as a Personal Trainer. The gym is not as big as its counterpart branches which have pools, courts, and other facilities, but it’s big enough to compete against big gyms in Toronto. Time has been passing by so quickly and it’s
already 3 months since I started here. It wasn’t easy opening up different time slots to accommodate clients and establish a good client base, but I’ve been blessed to have regular clients coming just after a week since I started.

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New equipment ready to burn your calories.

The gym has great equipment and facilities in comparison to its smaller competitors, but it can improve on adding some tools like ankle weights, resistance bands, battle ropes, and sand bags.

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The above photo shows the small Personal Training area where “special equipment” can be found and used. And by the way, this is where sessions with trainers are usually done. (This is how new members are usually introduced to this area..the emphasis is on the Personal Training AREA and not on the Personal Trainers).

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This is the free weights area where the big boys are, and where things get messy most of the time. I don’t get how people can stack up 360lb plates on the leg press machine, do 4 “mini-reps” (composed of mini movements, with minimal leg flexion and extension) of 1 set, but then they leave the stacked up plates on the machine after using them. Dumbells are also supposedly arranged by weight, starting from pairs of 5 lbs, increasing by 2.5lbs up to 100lbs. I don’t know if anyone does 100lb bicep curls (and why..) but those 100lb dumbbells end up on the 10lb rack, and everything in between gets messed up.
For a couple of Saturdays when I started a big, strong lady member asked me to help her return the dumbbells to their rightful places (the racks have labels for each weight). She just can’t stand the unreasonable, dumb disarray with the dumbbells.

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Overall, it’s a good gym to work out and to work. But for now my schedule gets stacked with 25 minute sessions so it’s mostly work for me – I only get to work out if clients cancel at the last minute, or if I need to do a demo for exercises.

Don’t give room for regrets.
It’s never too late to start!




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How to Prevent Running Injuries

Having a well-programmed training plan and taking some precautions can greatly minimize risks to these injuries and ailments.

Here are some tips to prevent running injuries.

– Don’t Ignore Pain: From my experience as a sports therapist, most runners (and other athletes) who come to the sports clinic and complain with unbearable pain are usually those who have been ignoring the pain and discomfort for some time and waited for the pain to worsen before going to be checked and treated. Muscle soreness is natural and it is sometimes okay to ‘run through the pain‘ especially if you only feel slight soreness from your legs, but if the pain has been consistent and increasing, then it’s a sign that what you are feeling is more than just regular DOMS. If you run with sore legs, it might also mean that other muscles will be compensating for the effort. So if you feel sore but you need to add mileage, run at a slower pace.

Read about the difference between “Chronic” and “Acute” Injury here.

Rest Adequately: Most of these running injuries result from lack of enough recovery time for the body to repair and strengthen itself for your next run. At the slight feeling of unusual discomfort or pain, lessen your running load or activity and rest adequately.

Warm up and Stretch: Tightness of muscles causes an imbalance in your body. Make sure that you stretch especially after you run, holding the stretch for each area for at least 20 seconds. Before you run, warm-up properly and try to do dynamic stretching and reach the muscles ROM to ensure that they are ready. Some people and websites advice focusing the stretch for the calves, hamstring, groin and quadriceps, but a whole body stretching routine which includes other body parts that are involved with running (shins, hips, low back, abdominals, and even chest and shoulders) will ensure that your body is well-balanced and ready for your run. A good warm-up routine lasts for 5 to 10 minutes and conditions the whole body, not just the legs.

Lift those weights: Resistance or strength training can help you develop muscle strength and endurance for your runs. Resistance training also adds to your core strength. Don’t worry about bulking up from weight training – having a balanced training program will ensure that you reach your goals without adding extra weight.

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Cross train: Doing other activities or sports will develop your body in different aspects and may help you improve your agility, stamina, and coordination. This helps prevent injuries because your body becomes prepared to react to different kinds of stresses. Don’t just run – try swimming, biking, basketball, football, even wall climbing! Cross-training also minimizes risk for overuse injuries which occurs especially when you repeat the same activity (i.e., running) over and over again.

Dress appropriately: Make sure that your shoes fit right. If you have flat feet or high arc, wear appropriate shoes that meets your specific needs. Check the soles of your running shoes – running shoes are usually good after 400 to 500 kilometers. If possible, wear a separate pair for every day walking and running to prevent your shoes from wearing out quickly.

Patience is a virtue: Don’t force yourself to run longer distances too soon. A safe range for increasing distance is 10% per week. Do not try to run uphill or downhill if your body is not ready for it. It is commonly thought that running downhill is easier because you get gravity to lessen your effort, but running downhill can actually be more stressful to your joints and muscles as the body tries to ‘brake’ and control the fall.

Stay hydrated: Long duration physical activities like running may require additional 1 1/2 to 2 /12 cups of water on running days. drink 150 to 250ml of water 15 to 30 minutes prior to your run. Try to drink at least 150ml of water after every 15 minutes during your run. Hydrate with a sports drink after your long run to replenish lost liquids and electrolytes.

Talk to a coach or trainer: If you are serious about wanting to improve your performance and adding up to your mileage, talking to a professional is the best thing to do. Reading about training programs and running regimens may not be enough. Doing what other seasoned runners in your club may not even be beneficial. Individualization of your running program is very important not only because it will significantly improve your performance, but it will also decrease risks for injuries.

Check out running shoes and other gears from Amazon.

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TrailHeads Elements Running Gloves (Medium) Iwotou Protective Gym Running Jogging Sport Armband Case for Samsung Galaxy S4 + Free Accessories (Black) Asics Unisex CQAR0503 Entry Multi-Color Digital Running Watch Nathan Sports Trail Hydration Pack with Two 10-Ounce Nutrition Flasks

 

Have you experienced any running injuries? How did you recover?

Do you find these tips helpful?
What else do you want to know about running injuries and ailments?
Let me know in the comments?

Check out these ebooks for your Kindle and iPad:

Running Injuries: Treatment and Prevention by Jeff Galloway

Runner’s World Complete Book of Women’s Running: The Best Advice to Get Started, Stay Motivated, Lose Weight, Run Injury-Free, Be Safe, and Train for Any Distance

ChiRunning: A Revolutionary Approach to Effortless, Injury-Free Running




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Here’s an infographic by Greatist that shows How to Foam Roll Like a Pro! Read easy and effective ways to use your foam roller for muscle pain treatment, recovery, and improve your performance!

Original post here.
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Foam-Rolling-Infographic

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Trigger Point Performance The Grid Revolutionary Foam Roller, Black $41.24 only at Amazon Canada ProSource Discounts Ultra Deluxe Revolutionary Sports Medicine Roller, Blue only $22.99 at Amazon Canada Black Mountain Products High Density Foam Roller Extra Firm, 24-Inch for only $18.64 at Amazon Canada Trigger Point Performance Grid Mini Compact Foam Roller for only $24.99 at Amazon Canada

The only ‘bad’ workout is the one that didn’t happen!




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10 Minute Trainer - Workout for the Busiest People

hrMeasuring your Heart Rate is the most reliable and easiest way to indicate the intensity of your workout. Your heart rate shows how hard your heart is working during exercise and training – how fast it pumps out and delivers oxygenated blood and nutrients to the working muscles. By determining the intensity of your workouts, you can exercise safely and effectively by staying in the right range of intensity for your fitness level and exercise goals. Each person has a specific target heart rate to reach when they work out. This lets you know if you are training hard enough, or if you are behind your target fitness goal. You can check out the target heart rates from the American Heart Association based on your age by clicking here. 

How to measure Heart Rate.
Measuring your heart rate is very simple as long as you have use of a timer or a watch and you know how to get your pulse. You can use your index finger and middle finger as your tools to feel your pulse. Place your fingers either over your carotid artery or radial artery. Count the number of pulse your heart makes for 15 seconds, with the first beat counting as zero. This will be your heart rate.

An easier and more accurate way to measure your heart rate and know the intensity of your work out is by using a Heart Rate monitor. These devices are considerably affordable and good investments if you are serious about your fitness goals. Some people who have medical conditions are advised to use a Heart Rate monitor when working out to know if the intensity of their exercise is still safe for them. For someone who is serious in pursuing fitness goals, the Heart Rate monitor is a vital tool to quickly and accurately measure heart rate and determine if the intensity is within the desired goal. Most of these fitness gadgets can be customized to match your fitness level and age, and some even feature beeps and alerts to ‘coach’ you and let you know how you are doing.

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Buy your Heart Rate monitor from Amazon with free shipping. Click here.

The following are some of the most common brands of Heart Rate monitors that you can consider to buy if you are serious about getting fit. You can get them from Amazon for free shipping and at a relatively lower price compared to the market. Click on the photo to see reviews about the featured model, or click on the links to see other models and gadgets, and order from Amazon.

Pyle Sports Heart Rate Monitor
Pyle sports hr
Pyle offers the most affordable yet reliable heart rate monitors in the market. If you are not sure about getting extra gears and gadgets for your workouts but wants to start getting serious in your fitness goals, you can start out with the Pyle sports Heart Rate monitor. It accurately measures your heart rate and will help you determine if you’re in the right exercise intensity range. Pyle sports heart rate monitors comes with a strap that you can easily attach comfortably. It features a simple screen interface and easy to use controls. Pyle sports heart rate monitor comes in different colors and may be the gadget of choice if you want to bring your style to your workout. A Pyle sports heart rate monitor costs from USD $30.00 to $60.00 depending on extra features such as bluetooth connectivity, USB, and walking/running sensors.

Click here to see more color choices and models of the Pyle Sports Heart Rate monitor 

Timex Heart Rate Monitor
Timex heart rateTimex is a well known brand for watches and other gadgets that has been proven to be reliable and accurate. It offers a wider variety of choices and features, and is relatively affordable for its quality and capabilities. Serious fitness enthusiasts and athletes have been relying on Timex watches for accurate recording and analysis of their workouts and training. Timex Heart Rate monitors have been used by runners, marathoners, swimmers, triathletes, cyclists, and people who are serious with their training. If you want to take a step further with your training, invest with a Timex Heart Rate monitor. Compared to the Pyle Sports Heart Rate monitor, Timex does not only measure your heart rate but it allows you to determine your training zone range and your target heart rate. Timex heart rate monitors is more capable and versatile, and is the gadget of choice for the serious fitness enthusiast and athlete.

Click here to see more Timex Heart Rate Monitor watches.

Polar Heart Rate Monitor
polar hrPolar gadgets and devices have been proven to deliver quality and accurate results over the years, and may be one of the most competitive brands there is. Polar Heart Rate monitors have reliable functionality and features a friendly advanced interface. Polar Heart Rate monitors undoubtedly looks more sophisticated and its sleek design gives it an advantage over other choices. Polar offers high-quality technology with stylish designs so you can train with your favorite colors and mix and match your watch with your chest straps. Polar Heart Rate monitors are fun and engaging training companions with excellent user-interface and accurate recording. They can be easily connected to your smartphone and you can upload and access your data with ease. This is the best choice for people who are serious about details in their training and people who wants to compete with style.

Click here to train with quality and style using Polar watches. Buy from Amazon and get your gadget delivered for free.
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Are you serious about your workouts?

Are you planning to take the next step in your training?
Let me know in the comments what you think about using Heart Rate monitors or what your experiences are in using these gadgets.