Tag Archives: Strength training

Is Your Body Beach Ready? Part III

25 Tuesday Sep 2012

Posted by in Cardio, Exercising, Setting Goals, Weight Training

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Now that you have your diet underway and you are logging in your journal, now let’s create a workout plan to help with your weight loss. Everyone who is reading this article is at a different age and different fitness level, so you will need to tailor the workouts to best suite your appropriate degree of performance.

Regular exercise should be a big part of everyone’s daily life, regardless of being in a weight loss program or not. All that is required is a minimum of 30 minutes a day, five days a week. As with all new exercise programs, start off slowly and work yourself up to a point where you ideally workout 60 minutes a day with a day or two of rest.

Workouts should include a combination of weight training, cardio and stretching to be the effectiveness when losing weight, building muscle or wanting to be tone. The combination of all three balance and compliment your training formula. Training with weights will tone your muscles so they burn more fat plus raise your metabolism to help you see a slimmer body more quickly than by doing just cardio alone.  Cardio simply melts the pounds away, especially running, in additional to countless over health reasons such as increase in lung capacity, better metabolism, decrease in blood glucose levels, less anxiety and more. Daily stretching not only burns calories but will elongate your muscles so they function more effectively.

Okay, let’s get started! What I have providing below is a basic 12-week workout plan for someone who is in very good health but does not workout. Start with the weight training first, followed by the cardio then stretching. I recommend this order as you will burn more calories running if you run after your workout versus before. You also want to stretch your muscles following your run, after they are warm and lose versus beforehand. Avoid any exercises that cause pain or discomfort. For all, it’s best to check with your family physician before starting any new exercise regimen.

Weeks 1-3
Strength Training:Complete the following exercise with a weight you feel comfortable with, every other day and never on back-to-back days.

  • Leg Press: 1 set of 15 reps; works your quads and glutes.
  • Lying Leg Curl: 1 set of 15 reps; works your hamstrings.
  • Seated Cable Row: 1 set of 15 reps; works your upper back.
  • Flat Bench Press: 1 set of 15 reps; works your chest.
  • Dumbbell Press: 1 set of 15 reps; works your shoulders.
  • Dumbbell Shrug: 1 set of 15 reps; works your traps.
  • Pushdown: 1 set of 15 reps; works your triceps.
  • Barbell Curl: 1 set of 15 reps; works your biceps.
  • Back Extension: 1 set of 15 reps; works your lower back.
  • Standing Calf Raise: 1 set of 15 reps; works your calves.
  • Barbell Wrist Curl: 1 set of 15 reps; works your firearms.
  • Crunches: 1 set of 15 reps; works your abdominals.

Cardio: For best results, run outside on a track or running trail. If you don’t have access to an outdoor path, then run indoors on a treadmill. If you are unable to run due to a health issue, substitute the running with perhaps elliptical, bicycle or aerobic class.

  • Week 1: Run 1 minute then walk 1 minute. Repeat 10 times for a total of 20 minutes. Run 4 days a week.
  • Week 2: Run 2 minutes then walk 2 minutes. Repeat 6 times for a total of 24 minutes. Run 4 days a week.
  • Week 3: Run 3 minutes then walk 2 minutes. Repeat 5 times for a total of 25 minutes. Run 4 days a week.

Stretching:When stretching, you should feel mild discomfort but nothing too intense. Don’t bounce, just relax and exhale as you stretch the muscle. Stretch daily.

  • Hamstring Stretch: Sit on a mat and split your legs apart in a wide V shape. Lean over one side to reach and hold your toes. To make the stretch more intense, pull you toe towards your body, flex your quads, and reach as far as you can. Hold for 10-30 seconds and repeat for 1-3 times.
  • Groin Stretch: Sit on a mat and split your legs apart. Bend your legs to bring the soles together in the middle and hold. Press your elbows down in an effort to increase the stretch. The closer you put your feet to your body, the more intense the stretch will be. Hold for 10-30 seconds and repeat for 1-3 times.
  • Hip Stretch: Lie on a mat and raise your legs in the air in a chair position. Cross your right leg across the so your ankle touches the folded left knee. Place your hands around your right knee to pull the left leg toward your body. Hold for 10-30 seconds. Repeat stretch 1-3 times on both sides.
  • Side Stretch: While standing, clasp your hands straight up overhead, palms facing the ceiling. Gently lower to the right side until you feel a stretch down your left side. Hold for 10-30 seconds. Repeat stretch 1-3 times on both sides.
  • Quad Stretch: Lay on your side a mat. Grab your top leg and bend it back. Hold for 10-30 seconds. The further you bring your knee backwards, the more intense the stretch. Repeat stretch 1-3 times on both sides.
  • Calf Stretch: Lean over on your mat and drop to all fours. Take your left leg and place it behind your right with your left toe touching the floor. Hold for 10-30 seconds. The further greater the angle of your foot, the more it works your upper vs. your lower calves. Repeat stretch 1-3 times on both sides.
  • Chest and Shoulder Stretch: Sit on a chair, exercise ball or bench or stand Clasp your hands together behind your back, arms straight. Lift your hands towards the ceiling, going only as high as is comfortable. You should feel a stretch in your shoulders and chest. Repeat stretch 1-3 times.
  • Upper Back: Sit on a chair, exercise ball or bench.Clasp your hands together in front of you and round your back, pressing your arms away from your body to feel a stretch in your upper back. Hold for 10-30 seconds. Repeat stretch 1-3 times.
  • Biceps Stretch: Sit on a chair, exercise ball or bench.Take your arms out to the sides, slightly behind you, with the thumbs up. Rotate your thumbs down and back until they are pointing to the back wall to stretch the biceps. Hold for 10-30 seconds. Repeat stretch 1-3 times on both sides.
  • Triceps Stretch: Sit on a chair, exercise ball or bench.Bend your left elbow behind your head and use the right hand to gently pull the left elbow in further until you feel a stretch in your tricep. Hold for 10-30 seconds. Repeat stretch 1-3 times on both sides.

Weeks 4-6

Strength Training:Repeat the same routine as Weeks 1-3except use slightly heavier weights on all sets and perform 2 sets of 12 reps. Rest 60-90 seconds between the sets.

Cardio:

  • Week 4: Run 4 minutes then walk 2 minutes. Repeat 5 times for a total of 30 minutes. 5 days a week..
  • Week 5: Run 5 minutes then walk 1 minute. Repeat 5 times for a total of 30 minutes. 5 days a week.
  • Week 6: Run 6 minutes then walk 1 minute. Repeat 5 times for a total of 35 minutes. 5 days a week.

Stretching:Continue the stretches assigned on Weeks 1-3. Stretch daily.

Weeks 7-9

Strength Training:Repeat the same routine as Weeks 1-3except use slightly heavier weights then Weeks 4-6 on all sets and perform 3 sets of 10 reps. Rest 60-90 seconds between the sets.

Cardio:

  • Week 7: Run 7 minutes then walk 1 minute. Repeat 5 times for a total of 40 minutes. 5 days a week.
  • Week 8: Run 8 minutes then walk 1 minute. Repeat 5 times for a total of 45 minutes. 5 days a week.
  • Week 9: Run 9 minutes then walk 1 minute. Repeat 5 times for a total of 50 minutes. 5 days a week.

Stretching:Continue the stretches assigned on Weeks 1-3. Stretch daily.

Weeks 10-12

Strength Training:Repeat the same routine as Weeks 1-3except use slightly heavier weights then Weeks 7-9 on all sets and perform 3 sets of 8-10 reps. Rest 60-90 seconds between the sets.

Cardio:

  • Week 10: Run 10 minutes then walk 1 minute. Repeat 5 times for a total of 55 minutes. 5 days a week.
  • Week 11: Run 15 minutes then walk 1 minute. Repeat 4 times for a total of 60 minutes. 5 days a week.
  • Week 12: Run 20 minutes then walk 1 minute. Repeat 3 times for a total of 60 minutes. 5 days a week.

Stretching:Continue the stretches assigned on Weeks 1-3. Stretch daily.

Remember your diet is the clincher and your exercising is the accelerator. Keep strong and keep focus. You can achieve your weight loss and else in life with your “can do” attitude. It may be a little challenging at first while your body adjusts to your new lifestyle, but hang tough and you will come out with flying colors on the other side! Good luck!

Be fit. Be strong. Be well.
Adriana

High Intensity Training (HIT) – Not for the Meek and Mild

19 Tuesday Jul 2011

Posted by in Exercising, Muscles, Weight Training

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Since my son Michael has come home for the summer from college, he has been especially dedicated to his workouts and diet. He hits the gym faithfully, follows a healthy muscle building diet and even frequents GNC for supplements. His dedication reminds me of when I was his age. But now the tables have turned slightly as Michael has introduced me to something, HIT; a workout regimen that became widespread in the 1970’s, decades before he was even born.

High Intensity Training (HIT) is a method of strength training first made popular by inventor Arthur Jones, the founder of Nautilus and MedX. Everyone who has ever worked out is knows of Nautilus equipment. The latter company manufactures both spinal rehabilitation and premium exercise equipment. I was first made aware of Jones and his commitment to the fitness world with his creation of the portable Bowflex. My oldest brother, also named Michael, took that apparatus with him everywhere, including family vacations. Yes, you can see that discipline and a dedication to fitness runs in the family.

The basic principles of HIT are that the exercises are brief, infrequent, and intense.  The participant works harder for briefer amounts of time and less frequently than the typical high volume approach that trainers often encourage. It stresses intensity over repetition and focuses on performing quality weightlifting repetitions to the point of momentary muscular failure. The training takes into account the number of repetitions, the amount of weight, and the amount of time the muscle is exposed to tension in order to maximize the amount of muscle fiber recruitment. Many bodybuilders used this training technique as it’s an excellent means to build muscle mass which is my son’s goal.

A HIT workout targets one body part at a time with one or two exercises, a single set of 6 to 10 reps for your upper body and either 8 to 15 reps or more commonly 12 to 20 reps for your lower, performed until the exerciser is spent. Dead lifts usually have a rep range of 5 to 8 reps, and calves are sometimes trained with 1 to 2 sets of failure. Be certain to choose a weight that allows you to complete your reps to exhaustion. When you are able to do 10 or more reps, increase the weight for your next workout.

A rule of HIT is, as the exerciser get stronger, the stress is greater and more rest more is needed between workouts. So HIT workouts should be scheduled from 4 days a week to only one workout every 10 days. A sample HITs workout on Mondays, Wednesdays and Fridays or Tuesdays and Thursdays would include: barbell squats, leg extensions, leg curls, calf raises, chin ups or lat pull downs, barbell rows, bench presses, dumbbell flies or pec decks, shoulder presses, dumbbell lateral raises, barbell curls, and tricep extensions.

Not every strength training or exercise program is for everyone. I do not do High Intensity Training as I do not want my muscles any larger than they are already. But for those who would like be more well-built, like my son, than I suggest giving HIT a try. It’s been proven to be very effective and accomplishing increased strength and muscle mass.

Be Fit. Be Strong. Be Well.
Adriana

My Secrets to Aging Young – Part 2

21 Monday Feb 2011

Posted by in Anti-Aging, Cardio, Cycling, Diet, Exercising, Fitness Classes, Swimming, Weight Training

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In Part 1 of “My Secrets to Aging Young,” I discussed some of my own secrets of how I stay fit and look young-looking and shared my cardio and ab routines. Slowing down the aging process can definitely be achieved with a commitment to fitness and wellness. Documented studies have shown that people who are in good fitness shape are able to delay the signs of natural aging, including the decrease in physical resistance and muscular mass, flexibility and slower metabolism. In Part 2, I am going to continue sharing some of my secrets to anti-aging; what I do for weight training, fitness classes, swimming, and cycling.

Weight Training. I typically start my weight training with the circuit, which provides a total body strength and aerobic workout. There are an assortment of pieces I often utilize, based on what is available at the facility I am using, and usually a minimum of seven machines. I usually start with lat mid rows, working my back, followed by vertical press machine to improve my chest muscles. I also use the hip adductor and abductor machines for my inner and outer thighs and will other circuit machines to work my triceps, biceps, abs, gluts and legs. I then move on to a free weight workout with dumbbells for my upper body. My weights range from 25-10 pounds, depending on the exercises, and include presses, flys, extensions and kickbacks.

Fitness Classes. I have taken an assortment of fitness classes over the years, and now currently partake in four classes regularly and, when my schedule permits, two additional. On Saturdays and Sundays, I’m in the gym three hours each day. Saturdays I run my long run, complete a circuit training rotation, lift free weights, perform abs, then wrap up with an one hour Lift It Class that works all my major muscle groups using a variety of equipment chosen by the instructor. Sundays, I run five miles, perform abs then take a one hour Yoga Strength Class for strength training followed by one hour Boot Camp Class of intense lifting techniques. I additionally try to make two other Yoga Strength Classes during the week. When my calendar allows, I attend Pilates Classes for core strengthening and take Zumb Classes, a fast-paced dance workout that firms and tones. On the days I can’t make the Pilates classes at the gym, I get the exercises in at home by following a DVD.

 

Swimming . On average, I only manage to get in two to three swim workouts in a week. I typically swim at the crack of dawn or late in the evening. With goggles, cap and one ear plug in my left ear, I swim a minimum of 30 laps (60 lengths) nonstop. I mainly swim freestyle, but sometimes will add the breast, side and back strokes to work other muscles. I frequently use swim paddles to strengthen my stoke mechanics , a kickboard to work my legs and a pull buoy to push my upper body. If it weren’t’ for the fact that my legs build out when I use training fins, I would definitely use them regularly as I love the speed I gain through the water.Whentraining for an upcoming triathlon, I will perform a lot of sprint work in the water to simulate what I will be doing in the first leg of a sprint tri.

Cycling. While I could easily ride every day, I have restricted this workout to once a week. Like the step aerobics classes I use to take and swimming with fins, this workout also increases my leg size.  I typically ride hard just for 30 minutes, either inside on a stationary or outside on one of my three bikes.

By now you are probably think that I never sleep and live for the gym. Well, I must admit I do love to work out as it seems like playing to me, and I love the endorphins that kick in when I have a long, thorough workout. In my final installment of “My Secrets to Aging Young,” I will lastly divulge what I do for my daily diet, skincare and sleep, other important areas to anti-aging that shouldn’t be overlooked.

Be Fit. Be Strong. Be Well.
Adriana