Archive for: cardio
I see lots of no-nos around the gym and hear about them with my personal training clients and twitter followers. Sometime, you don’t realize you might be getting in your own way. Reach your fitness goals faster by ditching these not-so-good moves:
1 — My biggest thing– if you can read, your workout isn’t hard enough. Ditch that magazine or book and sweat like crazy to your favorite tunes. If you love a story, get an audiobook. Don’t dilly dally. Kill it. Sweat is fat crying. Work “Harder, better, faster, stronger” -(my favorite fitness song.)
2 — Shorter and more intense. People looking to lose weight or maintain a fitness routine sometimes rely on long runs/bikes/eliptical machines at a steady state. Cardio is great but you’ll burn more if you add intense intervals and shorten your time. Better yet, multitask your cardio workouts but doing plyometrics, cardio sculpt classes and videos, and do weight training circuits with your cardio.
Do you have a favorite fitness move? Something you add to almost every workout?
Lots of people love squat, lunges, plies, planks, crunches, jumping jacks and burpees and do them almost automatically, without much consideration of how to improve the move, and reach past their fitness plateaus.
Recently, I went on Fox & Friends to give your favorite fitness move a “Multitasking Makeover” by adding arms/abs/balance challenges/weights or cardio plyometrics. Check out the video or follow the instructions below. For more moves, follow me on twitter and facebook @NikkiFitness where I update with an #ImproveTheMove #Moveoftheday each day. My Improve The Move book and DVD will launch in 2014.
So you want to know how Hugh Jackman got so ripped for his movie Wolverine? Well, you have two options: hire his extremely expensive fitness trainer Mike Ryan, or you build your own workout program based on his advice. If you are interested in the latter, read on.
If you have been a user of my workouts for any of the past 15 years, you will notice I do not do jump roping as part of my written programming. It does not mean I disapprove of jumping rope, in fact, I have many years of jumping rope when I wrestled and played football in high school and played rugby in college. We also used jump ropes while on deployments when visiting on submarines or boats when in the SEAL Teams. I just never pushed jump roping as a training option when the focus of my writing has been mainly running, rucking, swimming as a cardio foundation.
However, after learning about this new jump rope called the Crossrope (www.crossrope.com) at the National Strength and Conditioning Association’s Tactical Strength and Conditioning Conference, I actually have added jump roping to my training programs.
There are many military training programs that you would assume you have to pass a mile swim as one of the regular fitness tests. For instance, Navy SEALs, Air Force PJ, Navy Divers / EOD, Navy SWCC, Coast Guard Rescue Swimmer, Navy SAR Swimmer, Marine RECON, Army Combat Divers, and I am sure there are others who have to endure the one or more mile swim test. But a doctor recently asked about a one mile swim test he is training for when he goes to Navy Flight Surgeon school. Guess what? They have to pass a one mile swim test wearing their flight suit! I guess you learn something everyday.
Here is his email: Stew, I’m a family physician in the navy. I’m applying for the flight surgeon course and one of the requirements is a one mile swim test in flight suit. I’m a decent swimmer but I don’t have a good plan to prep for this. Would you have any suggestions?
Summer can be a nice break from every-day life, but that also means traveling, which can hurt your workout. I recently did a sample routine for the June issue (on stands now, pg 72) of Women’s Health Magazine. It’s a “No-equipment-needed 15 Minute Body-Weight-Shape-Up” for when you are staying in a hotel, flying through airports, sitting in traffic, and trying to stay on track with your fitness routine this summer. Summer fitness is especially important with beach season and bathing suits that show so much skin!
Editor Caitlin Carlson wrote about my book and DVD called The Slimnastics Workout , “This equipment-free body-weight routine, created by Glor, combines plyometric and cardio moves (think jumping and kicking) with ones that improve your balance. You’ll burn calories while building strength, flexibility and stamina.”
Here is an article from a friend of mine after having this discussion at a conference a few weeks ago on nutrition for military, police, fire fighters — our tactical athletes. The need for more carbs for highly active people but it goes deeper than that:
Nutrition and the Tactical Athlete
As a firefighter understands fire, the warrior must understand war. Maintaining combat effectiveness via proper training and nutrition is a big part of this.
Nutrition is the one factor affecting each person multiple times per day and therefore has the greatest impact on a person’s overall health and fitness level. Scientists agree that 70+% of diseases known to man are caused by lifestyle factors and many can be treated via lifestyle changes. Nutrition being the number one approach.
For the tactical / endurance athlete this fact does not change. Being fit does not mean being healthy and the level of proper nutrition should address both of these factors.
The level of combat readiness literally translates into life and death. This fact makes the tactical athlete an extreme endurance athlete. Long hours of high stress from limited sleep, MRE’s and massive physical demands provide very unique nutritional demands.
Combat is high stress. The modern day tactical athlete often operates night and day for months without rest. This massive amount of stress not only results in mental breakdown leading to PTSD but also physical breakdown leading to physical injury and less combat effectiveness. This high stress results in elevated cortisol levels. Elevated cortisol causes 3 main problems in the warrior. One, lowered immune functions thus making the warrior more susceptible to illness, two, protein breakdown from muscle to keep blood sugar steady which leads weakness and to number three, increased body fat.
The three issues can be offset with proper nutrition in the field. For years ultra-endurance athletes have developed techniques and products for maintaining endurance days on end during a race. Polysaccharide gels, powders and liquids aimed at keeping blood sugar levels steady along with hydration and electrolyte balance are the key. A tactical athlete must maintain steady blood sugar, water and electrolyte balance. MRE’s do not do this and often have the reverse effect of maintaining combat readiness.
How does a tactical athlete maintain steady blood sugar? First, start by figuring your personal caloric needs. Google is full of BMR calculators. Second, plan to eat 65–70% of your diet from a polysaccharide source. (whole grains, sweet potatoes, brown rice, beans). Third, calculate your caloric intake of starchy carbs. 1 gram of carbs is 4 calories. Finally, use an online resource to calculate the carbohydrate intake from your food.
Example: BMR = 2000cals per day. Add 600 calories per day for moderate activity levels = 2600 calories per day consumed. 2600 x .65% of carbohydrate = 1690 calories from starchy sources. Each gram is 4 calories, 1690 / 4 = 423 grams of carbohydrate consumed per day. Finally to calculate how much carbohydrate is in the food you eat I suggest the online resource myfitnesspal.com.
There is much more to understand regarding nutrition. But, much like a firefighter studies and understands fire those whom wish to become or are tactical athletes must study and understand nutrition. We will further expand on this topic in the next edition.
Dr. Stephen Erle is the training director for the civilian BUD/s program, SEAL Training Adventures, as well as the Strength and Conditioning Coach and team physician for a Virginia University. In addition Dr. Erle instructs tactical athletics, sports medicine, sports nutrition and tactical combat casualty care medicine (TCCC). He can be reached for comment at Steve@SEALTrainingAdventures.com.
If you’ve been busting your butt on the treadmill over the last few months and need a change of scenery, it’s time to head outdoors and hit the pavement running! Here are a few tips that’ll prep you for the differences and help ease the transition.
Upgrade your running shoes. You don’t want to run on a road in worn out shoes and end up hurting from shin splints. Upgrade your shoes by going to a store where they watch you run. One of my favorites is Fleet Feet. I first discovered them at their Syracuse location and still go back on my trips from NYC. They just suited me up in the new Boost shoe by Adidas. My run feels lighter, which is critical when going from the treadmill to tougher outdoor routes where you deal with different types of terrain and weather patterns.
Train first. Because jogging outdoors is generally more intense than the belt assisted forward motion of the treadmill, you need to train your body to adapt. Instead of jogging 6 miles per hour at an incline of zero, you should reduce your speed and increase your incline. When you bring your speed down to 5.5 and run with an incline of 2–3, it will simulate running outdoors where you’re the one who pushes the ground away under your feet, not the machine.
Warmer weather is here, and if you’ve been hiding inside the gym on machines all winter, here are some ways to get outside without crashing your workout.
1) Treadmill to Running Outside: When you run keep the incline at 3 on the treadmill to simulate outdoor track where the ground doesn’t automatically move away from your feet. Add hills and inclines to 10 height for about 60 seconds, then back down to 3. If you like doing intervals on your treadmill, you can buy a timer. I like GymBoss.com. Its smaller than a beeper and made for fitness interval timing.
2) Spin to Biking: Make sure you do those “hills” in spin class or if you do stationary bike alone, be sure to add hills where you have to stand up on your pedals. Outfit yourself in reflective, warm and breathable clothing. Like to read a magazine or book on the bike? Try MacMillan Audiobooks. They have a “Listen while you work out campaign” where the books like Family Pictures have timed chapter tracks so you can figure out how many calories you burn per chapter!
There is one key component to reaching your fitness goals, regardless of your current fitness levels. Consistency.
That may sound oversimplified but that doesn’t make it any less truthful. However, most people have lives that make this one component very difficult to obtain.
If you’re serious about your fitness goals, if you’d like to transform your body from the state it is in now to that of a modern day Spartan on the inside and out than what I’m about to share with you can help you achieve your goals.
Growing up I never had a nickname. It was always Chris or Chris Anne and, of course, the occasional “Christine!” when I was in big trouble. When my brother was born he got the nickname Tiger which I thought was a really awesome name because he sounded so tough. Guys always have the coolest nicknames like The Duke, Maverick, Indiana, and even The Babe. Occasionally they can be less flattering especially if you find that a certain protruding part of your anatomy is becoming name-worthy in it’s own right. If so, it may be time to banish that belly.
Imagine if your doctor, nutritionist and personal trainer all got together with a plan to help you lose weight and de-stress.… this dream come true is a brand new workout system just launched that is a customized for your DNA, and it has never been done before.
The blood type is a powerful genetic fingerprint, and there is a chemical reaction to food you eat, workouts and your blood.
The Blood Type Workout (www.bloodtypeworkout.com) has just launched this month. The kit contains a blood type test, stability ball, sand weights, exercise bands, and at least 3 DVDs for each type A, B, AB, O, and advice from doctors and nutritionists, Dr Joseph Christiano and Dina Khadar who wrote the Blood Type Diet.
I had the pleasure of creating an original workout video for one of the types, I did a walking-based cardio workout for one of the type AB DVDs. Here is a segment from Fox & Friends showing some of the moves.
Did your parents make you take music lessons when you were a kid? I had to learn to play the piano. At the time, I considered it sheer torture. Especially since my piano lessons with Mrs. Mauthe included bicycling past the meanest dogs in the neighborhood. No matter how hard I pedaled, they always seemed to catch up, nipping at my heels and terrorizing me for a full block until I reached my teacher’s driveway. Then another form of torture ensued…piano lessons! In spite of my youth-filled drama, I decided to give it another go and I’m reteaching myself how to play minus the task-master teacher and the crazed canines. It’s a bit arduous, but there is something calming about a music filled house. Science seems to agree especially for those dealing with combat related challenges.
Most everyone has heard about the Spartan 300 Workout developed for the actors in the movie 300 by the Gym Jones folks. If you have not seen this or tried it, be warned it is pretty advanced, but you can make your own variations with some creativity as the core of this workout is fantastic.
The 300 is designed like this: Six exercises for 50 reps of each = 300 total reps. Now the original 300 is this specific series of exercises:
…whispered the voice to an inspired but equally confused Ray Kinsella (played by Kevin Costner), in the movie, Field of Dreams, as this bungling Iowa farmer plows under his crops to build a baseball field to the disbelief and dismay of most everyone around him. It is a great story of faith and trust, drive and determination against all odds. In my December Great Gadgets for Giving article I introduced you to ultra runner, Gary Allen, and his quest to raise money for the Wounded Warrior Project, the American Cancer Society and Sandy Hook Elementary. I heard the “voice” last night after meeting up with Gary at mile 105 of a 700+ mile run from Maine to Washington, D.C. and I was inspired to give you an update on his progress and perhaps help you find your voice.
Short workouts a little birdy created
Sixty percent of our annual weight gain happens between Thanksgiving and New Year’s Day. Everyone can use some Fit Travel Workouts during the holidays and who doesn’t want Hard Core ABs into the New Year? so to get a jump on your resolutions and avoid the Heavy Holidays weight gain with a 15 minute workout session from my daily Twitter #moveoftheday tweets! Follow me for more@NikkiFitness — I tweet a new, free move every day!
As a fitness writer, I find I need to train people as well as personally train in order to develop new ideas, learn from group dynamics, and just stay motivated in order to produce new and innovative training programs. My personal workouts have evolved into the Heroes of Tomorrow program where I train future military, special ops, police, and fire fighters for FREE in the Severna Park / Annapolis area. I received a good question this week from an Army veteran who wants to stay fit after his Army career. He asks,
“Stew, you seem like you are still working out pretty hard what I gather in your late 30s / early 40s. What do you do? I have a decent amount of time before work and like to get up early still and get it done. What did you do this week? — 38 yr old Army Vet.”
A few years ago we had the unique opportunity to spend a week doing some pretty extreme sports from whitewater rafting down huge Class 4 & 5 rapids to scaling a 110-ft cliff. The theme of the trip was “No Limits” and since the whole experience was recorded for a video montage, the pressure was on to perform at our peak. Considering I’ve never been one for heights or speed, this adventure certainly tested my limits. My takeaway was that I could push myself beyond those limits, face my fears, and accomplish anything I set my mind and my body to achieve. So my question for you is, “What if you had no limits?”
Monday Night Football. Uhgg! Last night after seeing my beloved Packers suffer a loss after a very controversial call by substitute refs on the last play of the game, I decided it was time to get off the football bandwagon and onto more delicate matters. I know there are many women out there who are football fanatics, sports enthusiasts, athletes, executives, busy moms, and governmental leaders, who are as competitive and driven as their male counterparts and sometimes even more so. Fortunately we live in a society where women do have more opportunities than ever before to compete and excel.
Women, we are complex on so many levels, aren’t we? It’s no wonder we struggle not only with our work/life balance but also with our hormones on a daily basis. While I may not be able to crack the code completely in one blog (sorry guys), perhaps a few simple changes can lead to hormonal harmony.
Do you have a chore at home that’s designated as your job? Maybe you and your spouse divide things up like taking out the garbage, cleaning the kitchen, etc. In our house, my husband, Mark, and I are both pretty handy and enjoy doing our own home improvement projects. I must admit that my favorite weekends include a hammer in my hand and a trip or two to the hardware store. Over the years we’ve learned to work well together and have figured out which areas each of us excels. Mark’s much better at electrical and I’m okay being the designated painter. So I have no one to blame but myself for the fact that our garage is painted scarlet and grey…you guessed it…I married a Buckeye! Fortunately, I’m also the writer in the family so my big ten focus is a slightly different powerhouse, the mighty CoQ10. You are not going to believe what this coenzyme can do for you!