Tag: strength-training

One of the most common New Year’s Resolutions is to improve health.

Unfortunately, most New Year’s Resolutions are also doomed to fail.

In the interest of saving you time in route to your destination (the body of your dreams, we hope!), let’s examine some of the most common exercise mistakes to determine whether you have what it takes to succeed.

Mistake #1: Doing Too Much, Too Soon

If it has been a while since you’ve exercised, or you have been exercising inconsistently, your body isn’t going to respond well to a strenuous program right off the bat. Choose a schedule that you can stick to (e.g. one hour per day, three times per week), and begin at an intensity level that feels challenging, but not debilitating.  Make sure to incorporate adequate time for a warm-up and cool-down.

Mistake #2: Forgetting Proper Technique

When it comes to resistance training, technique is the difference between getting results and getting injured, or not seeing any improvement at all.  It starts with proper posture, which means keeping the core engaged (imagine how you would brace yourself if someone was about to punch you in the stomach), and standing tall with a neutral spine, shoulder blades pulled back, and head lifted.

Courtesy of Denverpost.com

Also, make sure you know the purpose of the exercise you are about to perform.  What muscles are working?  What is the proper range of motion for the exercise?  Is this the most effective way to target the muscles I want to work?

If you don’t know the answers to these questions, it’s time to talk to a trainer or instructor, or do some research on your own.  Time spent now on learning how to do the exercise correctly means less time to your goal.

Mistake #3: Choosing Quantity Over Quality

If doing an hour of cardio means walking on a treadmill while you catch up on the latest episode of Law and Order and you barely break a sweat, then that hour didn’t do a whole lot to help you improve your fitness (the same concept applies to doing a lot of repetitions with almost negligible weight). Working out should feel challenging, and the good news is, challenging yourself appropriately will lead you to the results you want in less time.

Courtesty of Workoutequip.com

Mistake #4: Always Doing the Same Thing

Don’t worry; you don’t have to give up cycling if that is your favorite workout. Just make sure that you are changing your exercise intensity from time to time (alternating hard days and easy days, or increasing resistance over time), and maintaining a balanced program.  That means incorporating cardiovascular, strength, and flexibility training.

Now for the Number One resolution-killer

Mistake #5: Ignoring the Truth

Make sure you are answering the following questions honestly:

• Do I have the time and motivation to reach the goal I have set for myself?
• Am I choosing the right exercises for my current fitness level that will help me get where I want to go?
• If your goal is weight loss – am I overestimating calories out and underestimating calories in? (For assistance, check out our post on Heart Rate Monitors.)
• Do I have a method of measuring my progress that isn’t just stepping on a scale (e.g. monitoring heart rate at a given pace, distance covered per unit time, reps completed before reaching fatigue, documenting how you feel)?

If the answer to these questions is “No,” or “I’m not sure,” you may be setting yourself up for failure. Give yourself your best chance at fitness this year – avoid these detrimental mistakes, create and stick to a plan, and go for it!

What are your fitness goals this year?  What steps are you taking to achieve them?

Why do we care about trends? Researchers study them, writers report them, teachers teach them, and tweeters tweet them.  Although there are many advantages to being “in the know,” one of the most important reasons to pay attention to trends is that they can help us prepare for and adapt to changes ahead.

Over the past six years, the American College of Sports Medicine (ACSM) has identified trends in the fitness industry with their ”Worldwide Survey of Fitness Trends” (you can view the full 2012 survey text here). Come January 1, some of the most popular resolutions will be health- and fitness-related, so let’s get a jump on meeting our goals by looking at what the 2012 fitness trends mean for us.

Educated, certified, and experienced fitness professionals are the core of a rapidly expanding industry. In spite of tough economic times, consumers still place a lot of value in getting and staying healthy.  The fitness industry has responded to this need by employing qualified trainers and instructors.

What does that mean for you? You can breathe a little easier knowing that you can trust your fitness professionals to lead you in safe and effective workouts, helping you reach your goals faster and giving you more bang for your buck.

Strength training is here to stay. Having been near the top of the trends list for several years, strength training is the first training “type” on the trends list, accompanied by personal, core, functional, and group training.

What does that mean for you? Since most of us sit at a desk all day, adding a little weight-bearing exercise such as resistance training can help improve our energy levels, mood, and overall functionality. Expect fitness centers to continue to update equipment and training options to facilitate strength-training programs that meet the needs of all types of exercisers – a stronger body is yours for the taking!

No one will be left behind. Training options are becoming more population-specific, with new programs being tailored to the aging Baby Boomer population and the fight against childhood obesity (just to name a few). Your fitness professionals are trained specifically to work with a variety of individuals from athletes to people fighting obesity or other diseases.

What does that mean for you? The fitness industry is actively trying to meet you where you are to help you get the most you can out of an exercise program, regardless of your goals or fitness level.  In other words, you don’t have to start off looking like Jane Fonda to make exercise a part of your life.

It’s all about energy. Zumba, boot camp, and spinning are growing in popularity.  These group classes are high-energy and fun, and put the emphasis on pushing your physical limits.

What does that mean for you?Releasing stress through dancing, high-intensity training, and cycling will leave you feeling strong, accomplished, and ready to tackle life’s challenges.  You just have to be willing to give them a try.  And although not “trending” anymore, Pilates fans shouldn’t be worried that their favorite class is going to disappear; only time will tell whether these new arrivals and old favorites will continue on as actual trends rather than fads.

The key this year is to work with Midtown to customize a fitness program that will leave you feeling refreshed, rejuventated, and (hopefully) like you had a darn good time.

Now that you know what’s to come in 2012, it’s time to use this information to start doing something that will work for you.

Your 2012 motto shouldn’t be “once I meet my goal, I’ll be happy.” Instead, how about you take a chance on what the industry is giving you and say “it’s time to give myself knowledge, revitalizing energy, and a sense of accomplishment, and add some more fun to my fitness routine.”  Now that’s a reason to work out today.

What do you think of these trends? Have you already tried any of these fitness programs or plan to in 2012? What are you going to do differently in your workout routine this year?

Now that we are smack-dab in the middle of the holiday season, you might feel like the size of your to-do list rivals Santa’s “Naughty v. Nice” one.  Fortunately, having less time doesn’t mean we have to sacrifice fitness.

Let’s take a look at a few ways to trim your workout time (and your waistline) along with your Christmas tree.

Courtesy of moveablesuccess.net

Circuit-style weight training and combination moves: Instead of resting between sets, perform exercises one after the other to effectively rest muscle groups without losing time. Work opposing muscle groups back-to-back, such as chest and back, or alternate upper and lower body exercises to ensure adequate recovery time.

You can also combine upper and lower body moves, such as a squat with a biceps curl. Just make sure the “up phases” of the exercises are done at the same time to maximize effort. And here’s an extra benefit - the lack of rest in this style of training gives you a little cardio boost!

Interval training: You may think interval training is just another buzz word fitness professionals and heart rate monitor aficionados throw out to make you sweat more, but the cardiovascular benefits of this training method are proven. The basic idea is to increase your effort to near-maximum exertion for a period of time, followed by a recovery period.

For example, perform one minute of running (or stair-climbing, or jumping rope, or spinning, etc.), followed by one minute of walking, or some other lower-intensity version of the same exercise.  You can also intersperse cardio moves (high-intensity interval) with strength-training moves (recovery interval).  Make sure you adequately warm-up and cool-down when performing this type of training to help the body adjust to the intensity.

Courtesy of examiner.com

Creative Combos: Get creative by completing your workout and your holiday to-do list simultaneously. Power walk while shopping at the mall. Do squats or hold a wall-sit while putting finishing touches on your decorations. Dance, lift cans, or do push-ups on the kitchen counter while cooking. Practice abdominal contractions while driving in the car. Choose a new exercise for each of the 12 days of Christmas. It’s up to you!

Bonus Tips: Stick to a plan and use your time wisely. If you want to continue your structured workout, try to find uninterrupted time by turning off your cell, or doing your workout while your kids are at school. If it’s too hard to find a set time, break up your workout by starting your day with a brisk walk or core work. Get in as much as you can in the time you have, but don’t forget your cool down.

Any activity you do this season will add up to help you trim your waistline (or at least hold off the effects of that extra glass of egg nog). So what are you waiting for? Get excited for your new plan and get ready for a new you come January!

Have you changed your workout routine because of the holidays? What are you doing differently?

Back in January, Group Exercise Director Betty Becker highlighted the benefits of Cardio Kickboxing, one of the many popular classes offered at the club.

Now Betty’s back to talk about another class you might not have tried: Group Power.MORE

There’s not much about my life that’s extreme.

About the most extreme thing I’ve done is carry twins for eight months. They were born early, thus saving me from the truly extreme ninth month of a twin pregnancy. Their birth was via emergency c-section, so that was a little extreme, but I think natural childbirth would have been a lot harder.

So, when I looked at the new class schedule and saw MXT (Midtown Xtreme Training), I was intrigued. And when members began raving about the very first class on the club’s Facebook page a few weeks ago, my curiosity was piqued again. The current class time (Wednesdays from 12:15-1:15pm) doesn’t work for my schedule, so when Trainer Vinny Mugavero, who together with Trainer Justin Bradt developed MXT) offered a private class at a more convenient time, I took him up on it, and dragged three of my friends along for company.

Not much in my life is extreme.

This class?

It earns its name.

Here’s what you need to know about MXT (Midtown Xtreme Training):

 1. Embrace Kettlebells.

My kettlebell experience is limited. I used them briefly during Boot Camp Against Cancer, and that sums up my exposure to them. Pardon the pun, but MXT is kettlebell-heavy. During class we did Dead Man Lifts and incorporated kettlebells into sqauts and choreographed moves. At first, I was raging against what one friend called “kettlebell hell,” but by the end of the class I had begun to look at them in a new way. I’m a runner, and all my power is in my legs. My upper body strength is very poor.

MXT showed me exactly how poor, and now I know how important it is to improve this area. Strong upper body = strong total-body runner.

2. The Class is Not for Beginners.

Prior to taking this class, I considered myself in shape. I have many areas that need improvement (doesn’t everyone?), but I have a decent level of overall fitness.

 MXT kicked me in the rear.

"I'm trying, Vinny. I'm trying!"

We began the class with several laps around the Group Exercise studio (yay! Running!), moved into jumping jacks (traditional and squat jacks), and then things began to ramp up from there. We used free weights for bicep curls and during push-ups. We used body bars and jump ropes. We did sprinter stances and then backed up our hands to our feet, inchworm-style. And in the second half of the class, we used kettlebells almost exclusively.

I am not a fitness expert by any means, but if you’re new to working out or lack endurance, I would not recommend this class. “Xtreme” appears in the class title for a reason. However, I would certainly encourage everyone who wants a challenge and who has a moderate fitness base to give it a try.

3. Boot Camp-Style Stations Mix It Up.

November’s Boot Camp Against Cancer was my first Midtown boot camp experience. I really liked running through the different stations, because it kept the class interesting, and I never had to do any one activity for very long. During the last part of MXT, Justin set up five stations using a step box, kettlebells, dumbbells, and a stability ball, and we moved through the circuit. Good cardio mixed with weight training.  

4. Vinny and Justin are excellent trainers with inspiring strength.

This was a fast-paced class whose activities were continually changing. I am usually overwhelmed in classes like this, because I have the balance and coordination of a toddler.

But strangely, in this class, I was able to follow the moves (although not always able to perform them for very long), and I’m giving Vinny and Justin credit for this. Granted, the class was small - there were only 5 of us, and therefore we received a lot of individual attention- but both trainers were excellent teachers. They performed the moves multiple times-slowly-so that even the most challenged learners (me) could follow along.

The class ended with Turkish Get-Ups. What’s a Turkish Get-Up? Check it out here. My friends and I did Half-Turkish Get-Ups (meaning, we did not actually ”get up”) with nothing in our hands. It was challenging, but do-able, and it felt a lot like a yoga move.

Justin demonstrated a full Turkish Get-Up (meaning, he did the entire move) with a 25-pound kettlebell in his hand.

And for that, he received a round of applause from the class. It was impressive, to say the least.

I used to think running 5 miles was extreme. And then I did it.

I used to think running 10 miles was extreme. And then I did that too.

Pushing limits is a good thing. Traveling outside our comfort zones is something everyone needs to do once and awhile (or every Wednesday at 12:15).

T.S. Eliot once said, “Only those who risk going too far can possibly find out how far one can go.”

And while I don’t believe Eliot has taken MXT, he’s right.

Push the envelope and give the class a try. I think you’ll be glad you did.

Still standing at the end of class

Have you taken MXT? What did you think?

The next session of S.E.A.L. Training starts on Wednesday.

Don’t worry. It’s not as intimidating as it sounds.

I was interested in S.E.A.L. training for my husband. He planned on participating in “I Lost It At The Club“, which was run last January for the first time. But the program wasn’t taking place this year, so he was looking for another way to kick-start his weight-loss goals for the New Year.

Unfortunately, the times for S.E.A.L. training don’t match up with his schedule, but I wanted to share what I learned, because it sounds fantastic.

Personal Trainers Steve Lopes and Bruce Hedlund run the program.

S.E.A.L. stands for Strength, Endurance, Agility, and Life. The class focuses on the following:

Strength:Blending traditional weight-training with everyday movements.

Endurance: Increasing cardiovascular and muscular thresholds.

Agility: Combining movements of everyday life with sports training.

Life: Integrating activities of everyday life with fitness.

Bruce tells me that this program is unique because the results are clearly measurable. You will notice a difference in your body, your overall strength, and your endurance once you’ve completed S.E.A.L. training. The class utilizes traditional weight-and-strength-training methods, along with some unconventional ones thrown in to make the class interesting.

And while “Summer S.E.A.L.” was held outside, “Winter S.E.A.L.” is held indoors because one never knows what a Rochester winter has in store.

Steve put me in contact with Frank Dana, Midtown member and S.E.A.L. graduate. I asked him a few questions about the program. Here’s what he had to say:

What was your favorite part of the training?

My favorite part was the fact that the workouts were always changing.  The workouts would build on each other and would challenge my body.  On top of that, the trainers would make sure the participants would perform the new exercises correctly.  The trainers are excellent and the coaching they give to the participants throughout the course is worth the price.

What changes did you notice in your body and overall strength from when you started?

I have chronic lower back problems and this training helped with my back issues immediately.  Proper lifting/exercise technique is greatly emphasized in this class.

What can members interested in S.E.A.L. training expect in class?

Expect great workouts lead by very knowledgeable trainers.  The S.E.A.L. workouts will energize you and by the end you will notice a big difference in your body.

Would you recommend S.E.A.L.? If so, why?

Yes.  The fact that my lower back felt great after my S.E.A.L. sessions speaks volumes.  Plus, having to commit to workout classes twice a week can force people needing a kick start in their New Year’s resolution workouts.

 S.E.A.L. begins on Wednesday, January 12th and runs through February 12th. The class meets twice a week for five weeks, on Wednesdays from 6:00am-7:15am and on Saturdays from 8:00am-9:15am.

The cost is $180 per person for the five-week program.

Have you participated in S.E.A.L. training? What did you think?

As a runner, I’m always looking for ways to improve my performance.

I set new goals, such as a sub-2hour Flower City Half-Marathon on May 1st, after being unable to run the Rochester Half-Marathon this past September due to injury). I register for local races in pursuit of PRs, one of which I did not achieve in a disastrous (but fun) Pumpkins in the Park 5K this past weekend). And I experience gadget-and-gear-lust as new products hit the market with the promise to make me a stronger, faster, or more effecient runner.

So when Personal Trainer Bruce Hedlund told me about an upcoming seminar at the club called “Ramp Up Your Run,” I was immediately intrigued.

He and fellow trainer Laura Regna are teaming up in early December to present a two-session seminar called “Ramp Up Your Run.”

One class will run on a weekday, and the other will take place on a weekend day. Each day’s session is 90 minutes. The seminar will include:

• A dynamic warm-up
• Strength-training exercises
• Core training
• Injury prevention exercises (I’m bringing a pen and paper)
• A 30-minute stretch class focusing on three different styles of stretching that are most beneficial to runners

Bruce and Laura are the perfect trainers to host this seminar. Bruce has run 17 marathons, including 10 Bostons. He’s also the Strength and Conditioning Coach for the Rochester Amerks and for Penfield High School.

Laura teaches stretching classes at the club, and she specializes in flexibility. She’s also an accomplished dancer.

If you’re a runner and interested in this seminar (of course you are!), Bruce and Laura want to know which weekday time slot best fits your schedule. If you look in the right sidebar of the blog, you’ll see the Running Seminar Poll. Cast your vote for the weekday time slot of your choice. If none of these times fit your needs, please leave a comment and suggest an alternate time.

The weekend session will most likely run from 8-9:30am on either a Saturday or a Sunday.

I hope to see you in class!

Doug Rusho, personal trainer and cyclist extraordinaire, is answering your questions this month.

Doug holds several certifications, and is a National Strength and Conditioning Association Certified Strength and Conditioning Specialist, as well as a National Academy of Sports Medicine Certified Personal Trainer.

Kristi: How did you get started in the field of personal training?

Doug: I began strength-training in high school, which is also when I bought a textbook on plyometrics (a form of power training in which muscles are enabled to reach maximum force in the shortest amount of time). I have a B.S. in Exercise Physiology/Biomechanics, and I’ve always been interested in improving the performance of the human body. Cycling is a passion of mine, and I enjoy racing mountain and road bikes whenever I can.

Reader Question: I’m a new member, and I’m interested in getting back into shape after years of being away from the gym. How do you recommend I start? I’m about 20 pounds overweight, but otherwise, I am in good health.

Doug: The safest and most effective way to start is to hire a Personal Trainer!  Many people think they need to “be in shape” to maximize a personal training session.  In reality, a trainer will work you out in the appropriate manner especially when you are not in ideal shape.  This will ensure you do not do too much, too soon, and get injured or frustrated.  A Personal Trainer will also enhance your workouts in small increments as you get stronger.  This will increase exercise adherence and tolerance and ultimately improve your long term success.

Reader Question: My current workout regime includes Pilates, weights, and cardio. However, I’ve been doing all three for so long, I’m getting bored. Help!

Doug: Pick up a sport or event in which you can compete.  Working out is different than training. When you are training for a goal event or sport, it gives you much more direction and motivation.  Your focus and intensity are inspired with a purpose and you will see faster results.  The sport may not be your priority, but training for it will accelerate your progress towards your priority goal, for example, losing weight.

Reader Question: I recently read the article posted on the Facebook page about stretching not preventing running injuries. This goes against everything I’ve heard about the benefits of stretching. What’s the real deal?

Doug: The jury is still out on this, and will always be.  My opinion is that it is different for every individual.  I believe that an appropriate warm-up is critical (which may include stretching), especially for activities completed at high intensity (e.g. a 5k road race) or that require extreme ranges of motion. I also believe stretching will decrease the chance of injury if you have muscle imbalances (e.g  if your right hamstring is tighter than your left). For some, stretching gives the feeling of more mobility, improving you efficiency of motion. For others they feel no difference.   If after a low-intensity warm-up, you feel “tight,” stretch. If you feel loose and ready, go for the run, and stretch afterwards. You may also want to have a flexibility/mobility assessment done to pinpoint any problem areas, and especially any imbalances.

Reader Question: I’m rehabbing after knee surgery. I want to get back to lifting weights, but I’m unsure and nervous about it. How do I ease back into my workout safely?

Doug: Depending on your surgery you should complete some rehab/strength-training with a Physical Therapist.  Once you are cleared by the PT, look for a Personal Trainer knowledgeable in post-rehab and orthopedic considerations.  Once again, it is key to progress your workouts in small steps, gradually building mobility and stability, and then strength and power.

Reader Question: My friend recommended protein shakes for muscle development. I’ve tried them in the past and have not liked the side effects. Do you have a recommendation for a good one that’s easy to digest?

Doug: High protein shakes are really overkill for most people. Research does generally agree that athletes involved with a high training load do require more protein than the average individual. If your goal is muscle development, this means at least 1-2 hours of strength-training 4-5 days per week.  Otherwise, a normal diet has plenty of protein to meet your needs. As far as recommendations, I would suggest Orgain and Bolthouse Farms’ Protein Plus available at Wegmans in the Natural Foods department and the Produce section. 

 Thank you, Doug!

If you take group cycle classes, you will not want to miss a new eight-week program Doug is launching in October. Stay tuned to learn about Pscylewerks 2.0 on this blog in the next few days.

You’ve submitted some great questions lately, so if yours was not answered this month, look for it in October’s “Ask the Trainer” post.

And don’t be shy! If you have a question you would like one of the personal trainers from the Fitness department to answer, you can post your question as a comment to this post, or email it to me at kristi@meetme-atmidtown.com. If you email the question, I will ask it anonymously on your behalf, and post the question and answer (but not your name) on the next “Ask the Trainer” post. You do not need to be a member to ask a question.

You know you’ve got questions. Send them my way.

Today marks the debut of a regularly occurring feature called “Ask the Trainer.”

At some point, each of us has likely had a question about our training programs, our workouts, our injuries, or whether that glazed doughnut we ate at 11pm will add back on every calorie burned in that day’s spinning class.

The Midtown trainers have graciously made themselves available to answer your questions in person (of course), but also here on this blog.

The first trainer who was willing to submit himself to my line of questioning was Bruce Hedlund.

Bruce has 14 years of personal training experience and has run 17 marathons (including 10 Bostons). He has spent his entire career helping people get fit, stay fit, and strength-train:

Kristi: Tell me about your background.

Bruce: I started training when I was 16 years old. The owner of the gym where I worked out encouraged me to enter the field. I realized very early on that training was the only job I ever wanted. I graduated from SUNY Cortland with a B.S. in Exercise Science, and I am a Certified Strength and Conditioning Specialist.  In addition to working as a trainer for Midtown, I am also the Strength and Conditioning Coach for the Rochester Americans, and for Penfield High School.

Kristi: My friends and I are always debating whether it’s best to work out in the morning or at night. Which is best?

Bruce: Some studies show that working out in the morning may boost your metabolism and expend more calories throughout the day; however, the best time to work out if when you have available time. If you’re not a morning person, it doesn’t make sense to exercise in the morning. The first step to creating a workout schedule is finding a time that you can consistently stick to.

Kristi: What’s the best way to firm up the abdomen and strengthen abdominal muscles following pregnancy and childbirth?

Image courtesy of Spencer Olinek

Bruce: I would recommend strengthening the deep abdominal muscles via plank (prone position) variations. Also, performing dead bugs and belly flatteners will help strengthen the deep abdominal muscles. Also, include lower back strengthening exercises such as: lower back extensions, side bridges and bridge variations.

Kristi: What’s the best way to treat shin splints?

Bruce: The Dixie cup ice massage! Fill a small bathroom cup with water and freeze it. Once the water is frozen, take out the cup and use it to massage your shins for 15 minutes each. Also, perform some strengthening exercises with a resistance band (or even a towel). However, while you are experiencing pain, reduce your activity, and take the time to ice, stretch, and strengthen.

Kristi: If a person has limited time to work out and wants to lose weight, should he/she spend more time on cardio or weights?

Bruce: Both! Shorten cardio time by performing intervals: After a three-minute easy warm-up, perform 20 seconds of a “hard” phase followed by an easy phase of 40 seconds. Perform 10 reps. This 13-minute workout will be a quick way to burn calories! For strength-training, include multi-joint exercises such as: dumbbell squats to shoulder presses, or reverse lunges to bicep curls. Include a “pulling” exercise, such as a lateral pull down or a free-motion lateral pull down, or a Technogym seated row.

Kristi: Do you advise eating or fasting before working out? According to several recent studies, if the goal is to burn fat, fasting is best. What do you think?

Bruce: I would recommend eating prior to exercise. They key is to eat something that doesn’t upset your stomach. Even 12 ounces of a sports drink (like Gatorade) would assist you in your workout. Another option is to eat a banana and half a bagel with peanut butter. You want to take in calories to give your body energy for the workout plus stay hydrated.

After exercising, you should refuel to help you recover from your workout. Try to eat something like a peanut butter and jelly sandwich on wheat bread or drink a Myoplex recovery shake within 30 minutes after exercise. 

Kristi: You’re in great shape, so tell me about your workouts.

Bruce: I work out six days a week. I strength-train 3x a week, and I run about 30-35 miles a week. For cardio workouts, I include jump rope intervals, hill repeats, metabolic circuits with medicine ball throws and tire flips, and long runs of 10 miles each.

Kristi: What do you like best about being a trainer?

Bruce: Watching my clients make progress and changing their lives!

Thanks, Bruce!

Got a question you want a Midtown trainer to answer? You can post your question as a comment, or email it to me at kristi@meetme-atmidtown.com. If you email the question, I will ask it anonymously on your behalf, and post the question and answer (but not your name) on the next “Ask the Trainer” post.

Let’s hear it. What do you want to know?