I recently thought of a good, and easy, way to incorporate periodization (planned variety) into an exercise program. So here goes-
Use a 1-1, 2-1, 1-2 method. Hun? What did he say? It's simple.
-For the first month do an equal amount of cardio and weight training (1-1). So if you weight train for 30 minutes 4 times per week, do cardio for 30 minutes 4 times per week.
-For the second month do twice as much weight training as you do cardio (2-1). So if you weight train for 40 minutes 4 times per week, do cardio for 20 minutes 4 times per week.
-For the third month do half as much weight training as you do cardio (1-2). So if you weight train for 20 minutes 4 times per week, do cardio for 40 minutes 4 times per week.
After 3 months, start the program over again.
And there it is, it's that simple.
This program will allow you to maintain your normal routine if need be. By that I mean if you go to the gym 4 times a week, you can still do that and yet incorporate variety. You don't have to make any huge changes in the time you spend exercising (unless your currently doing nothing), you simply need to change the structure of your workouts.
I am once again, as most of you have heard me say before, stressing the importance of weight training. I think most people lean toward the 1-2 program (half as much weight training as cardio). Most of you make sure to get your cardio done and then if you have time left over you may do your weight training. You really need to flip that around. Remember that weight lifting burns calories, makes you stronger, increases metabolism, and makes your heart stronger. Weight lifting does everything that cardiovascular exercise does and so much more!
Wednesday, September 30, 2009
Tuesday, September 29, 2009
The Most Effective Way To Do Cardio, Take Two
I just read an article regarding the best method for doing cardiovascular training ( I sent it via email to many people, if I missed you let me know and I will send it to you). The article basically confirmed that the most effective way to do cardiovascular exercise is by using interval training. Please see my previous post for more on interval training.
I want to again recomend that your aerobic exercise incorporates interval training, and I want to go a step further by recomending that you train aerobically at high intesities. If you have a heart rate monitor stop using it to stay in your "target zone". Use your monitor, or if you don't have a monitor use your breathing, to make sure you are doing intense cardio. Breath hard and sweat!
By using intervals and higher intensity you will burn more calories during exercise, burn more calories following exercise, strengthen your heart more, and burn more calories the next time you exercise (since you have made your heart stronger you can work harder and burn more calories). Basiclly you will become a calorie burning machine!
I want to again recomend that your aerobic exercise incorporates interval training, and I want to go a step further by recomending that you train aerobically at high intesities. If you have a heart rate monitor stop using it to stay in your "target zone". Use your monitor, or if you don't have a monitor use your breathing, to make sure you are doing intense cardio. Breath hard and sweat!
By using intervals and higher intensity you will burn more calories during exercise, burn more calories following exercise, strengthen your heart more, and burn more calories the next time you exercise (since you have made your heart stronger you can work harder and burn more calories). Basiclly you will become a calorie burning machine!
Thursday, September 10, 2009
The Most Effective Way To Do Cardio
People often ask me how they can be most effective with their cardiovascular training. Should they do intervals, steady state, treadmill, bike, 30 minutes, or 45 minutes, etc.. Well if you know me just a little bit you'll probably know my answer. It depends. It depends on your goals, your current condition, your favorite type of exercise, and how much time you have. That being said, the following may help you to get started, or it may help to provide some variety to your current routine.
The best place to start whenever your designing a cardiovascular routine is by using the F.I.T.T. principle.
F- Frequency (how often you're going to do cardio, i.e. 4 times per week)
I- Intensity (the intensity with which you'll do your cardio, i.e. level 6 on the bike or by using heart rate)
T- Time (the length of time you'll spend doing cardio, i.e. 20 minutes)
T- Type (what type of cardio you're going to do, i.e. running)
The goal for most of my clients when doing their cardio is to burn fat and strengthen their heart. To keep it as simple as possible, if you are trying to burn fat you want to get in a "fat burning" state and burn as much fat as you can. And if you are trying to increase the strength of your heart you want to push the heart above it's usual limits. So if your trying to do both, burn fat, and strengthen your heart, interval training is the way to go.
With interval training you can reach a "fat burning" state (generally about 75% of your maximum heart rate), and then for short "intervals" go into a heart strengthening phase (generally about 90% of your maximum heart rate). By spending most of your workout at 75% and for short periods going to 90% you will receive the benefits of burning fat and strengthening the heart. A good place to start would be to do 4 minutes at 75% max heart rate followed by 30 seconds at 90% max heart rate. Repeat that interval for 25 minutes.
I am a huge believer in varitety. Use the F.I.T.T. principles to create variety. Change the Frequency of your workouts. Change the Intensity of your workouts. Change how much Time you spend. Change the Type of exercise you are doing. You can make changes every workout, weekly, monthly, whenever. Variety is key.
Remember there are a lot of factors that determine the "best" way to do cardio. Interval training is fantastic, but it may, or may not be the best way for you.
The best place to start whenever your designing a cardiovascular routine is by using the F.I.T.T. principle.
F- Frequency (how often you're going to do cardio, i.e. 4 times per week)
I- Intensity (the intensity with which you'll do your cardio, i.e. level 6 on the bike or by using heart rate)
T- Time (the length of time you'll spend doing cardio, i.e. 20 minutes)
T- Type (what type of cardio you're going to do, i.e. running)
The goal for most of my clients when doing their cardio is to burn fat and strengthen their heart. To keep it as simple as possible, if you are trying to burn fat you want to get in a "fat burning" state and burn as much fat as you can. And if you are trying to increase the strength of your heart you want to push the heart above it's usual limits. So if your trying to do both, burn fat, and strengthen your heart, interval training is the way to go.
With interval training you can reach a "fat burning" state (generally about 75% of your maximum heart rate), and then for short "intervals" go into a heart strengthening phase (generally about 90% of your maximum heart rate). By spending most of your workout at 75% and for short periods going to 90% you will receive the benefits of burning fat and strengthening the heart. A good place to start would be to do 4 minutes at 75% max heart rate followed by 30 seconds at 90% max heart rate. Repeat that interval for 25 minutes.
I am a huge believer in varitety. Use the F.I.T.T. principles to create variety. Change the Frequency of your workouts. Change the Intensity of your workouts. Change how much Time you spend. Change the Type of exercise you are doing. You can make changes every workout, weekly, monthly, whenever. Variety is key.
Remember there are a lot of factors that determine the "best" way to do cardio. Interval training is fantastic, but it may, or may not be the best way for you.
Tuesday, September 8, 2009
Random thoughts
Some random thoughts for the day-
Leave some food on your plate (thanks Darren).
Set goals.
Eat more healthy things and you'll be less likely to eat junk.
Get some rest (physical and mental).
Play with your kids.
For tomorrow have a plan of what you'll eat and when you'll exercise.
Do some push-ups.
Leave some food on your plate (thanks Darren).
Set goals.
Eat more healthy things and you'll be less likely to eat junk.
Get some rest (physical and mental).
Play with your kids.
For tomorrow have a plan of what you'll eat and when you'll exercise.
Do some push-ups.
Thursday, September 3, 2009
Periodization (the best way to train)
I would like to start my first ever blog by discussing what I consider to be one of the best tools for improving your overall health and fitness, periodization. Periodization is a technical term that simply means variety. Not just variety though, planned variety. Periodization came to life many years ago when olympic weight lifters realized that they would invariably plateau if they continued to train the same way over and over. Sound familiar? Do you struggle to lose that same 10 pounds? Do you struggle to increase your while running? Do you struggle to lift just 5 more pounds on your bench press? Well periodization may be the answer.
In periodization you take "periods" of time when you work on different aspects of your training. You begin with a goal, and a goal date. Then you you determine what components of training will help you to reach that goal (i.e. cardiovascular training, strength training, caloric reduction). Next you determine the order in which you will utilize these components. And lastly you determine the length (periods) of each of the components (generally each period lasts 4-6 weeks).
Here is an example:
Goal- lose 15 pounds Goal date- 16 weeks from now
So if I want to lose 15 pounds there are a few components of training that will help me get there.
1) Cardiovascular work
2) Strength training
3) Diet
So if I just do the same cardiovascular work day in and day out, and I do the same strength training routine day in and day out, and I use the same diet day in and day out, I will probably reach a plateau.
However, if I use periodization-
The first 4 weeks (I'm going to concentrate on boosting my metabolism by focusing on strength training).
-I lift weights 4 days per week alternating muscle groups.
-I do cardio 3 days per week for 25 minutes per session at 70% of my heart rate max.
-I consume a well balanced diet making sure to get enough calories per day to maintain my weight.
The second 4 weeks (I'm going to concentrate on increasing my cardio to burn some body fat).
-I lift weights 3 days per week alternating muscle groups.
-I do cardio 3 days per week for 30 minutes at 70% of my heart rate max, and 2 days per week I do intervals for 25 minutes.
-I continue to consume a well balanced diet while maintaining the same amount of calories per day that I ate in the first 4 weeks.
The third 4 weeks (I'm now going to reduce my calories to shred some body fat).
-I lift weights 3 times per week working total body each time.
-I do cardio 5 days per week for 30 minutes at 70% of my heart rate max.
-I reduce my calories by 300-500 calories per day.
The last 4 weeks (I'm now going to reduce my calories and increase my cardio to burn and shred body fat).
-I lift weight 2 times per week working total body each time.
-I do cardio 3 days per week for 35 minutes at 70% of my heart rate max, and 3 days per week I do intervals for 30 minutes.
-I stay at a calorie reduction of 300-500 calories per day.
Please keep in mind that this is just an example. There are many variables that can come into play with the strength training, cardiovascular training, and diet.
Other huge benefits of this type of traing are:
1. Keeps things interesting.
2. Gives you a plan while your in and out of the gym.
Personally I use year-round periodization. I have periods of increased stregth training, periods of increased cardiovascular training, periods of increased core training, periods of increased power training, and periods when I am more and less focused on my diet (this is huge and gives me a chance to have planned periods when I can eat more of the things I really enjoy, like ice cream).
Thanks for taking the time to read my first ever blog post. Questions? Thoughts?
In periodization you take "periods" of time when you work on different aspects of your training. You begin with a goal, and a goal date. Then you you determine what components of training will help you to reach that goal (i.e. cardiovascular training, strength training, caloric reduction). Next you determine the order in which you will utilize these components. And lastly you determine the length (periods) of each of the components (generally each period lasts 4-6 weeks).
Here is an example:
Goal- lose 15 pounds Goal date- 16 weeks from now
So if I want to lose 15 pounds there are a few components of training that will help me get there.
1) Cardiovascular work
2) Strength training
3) Diet
So if I just do the same cardiovascular work day in and day out, and I do the same strength training routine day in and day out, and I use the same diet day in and day out, I will probably reach a plateau.
However, if I use periodization-
The first 4 weeks (I'm going to concentrate on boosting my metabolism by focusing on strength training).
-I lift weights 4 days per week alternating muscle groups.
-I do cardio 3 days per week for 25 minutes per session at 70% of my heart rate max.
-I consume a well balanced diet making sure to get enough calories per day to maintain my weight.
The second 4 weeks (I'm going to concentrate on increasing my cardio to burn some body fat).
-I lift weights 3 days per week alternating muscle groups.
-I do cardio 3 days per week for 30 minutes at 70% of my heart rate max, and 2 days per week I do intervals for 25 minutes.
-I continue to consume a well balanced diet while maintaining the same amount of calories per day that I ate in the first 4 weeks.
The third 4 weeks (I'm now going to reduce my calories to shred some body fat).
-I lift weights 3 times per week working total body each time.
-I do cardio 5 days per week for 30 minutes at 70% of my heart rate max.
-I reduce my calories by 300-500 calories per day.
The last 4 weeks (I'm now going to reduce my calories and increase my cardio to burn and shred body fat).
-I lift weight 2 times per week working total body each time.
-I do cardio 3 days per week for 35 minutes at 70% of my heart rate max, and 3 days per week I do intervals for 30 minutes.
-I stay at a calorie reduction of 300-500 calories per day.
Please keep in mind that this is just an example. There are many variables that can come into play with the strength training, cardiovascular training, and diet.
Other huge benefits of this type of traing are:
1. Keeps things interesting.
2. Gives you a plan while your in and out of the gym.
Personally I use year-round periodization. I have periods of increased stregth training, periods of increased cardiovascular training, periods of increased core training, periods of increased power training, and periods when I am more and less focused on my diet (this is huge and gives me a chance to have planned periods when I can eat more of the things I really enjoy, like ice cream).
Thanks for taking the time to read my first ever blog post. Questions? Thoughts?
Subscribe to:
Posts (Atom)
