Product Review – G2 Fitness Stretch And Exercise Mats

G2 Fitness offered to send me an exercise mat of my choice for review, and I went with the G2 Back Stretch Fitness Mat.

Unlike a standard exercise mat, G2 Fitness Mats contain images of each stretch, a proposed number of repetitions and a recommended time frame for holding each stretch. Sounds simplistic, and it is (I really wish that I thought of this!). In retrospect, I’m astounded that this hasn’t been executed prior to G2 Fitness’ entry in to the marketplace.

The Back Stretch Fitness Mat contains a total of 28 stretches which are designed to strengthen back muscles and increase overall flexibility to keep your back injury-free over time.

I found the stretches to be pretty on the mark with what I would typically do. In the few instances whereas the graphics aren’t enough to get you on the right track, instructional videos are available on the G2 Fitness Website.

Living in an apartment with hardwood floors, I’m a huge fan of exercise mats, and as far as comfort is concerned, the G2 Fitness Mat did its job. It’s not overly padded, but has enough padding to make the stretches comfortable.

It’s also important to note that the G2 Fitness line of mat products is 100 percent recyclable and environmentally friendly. The mats are water repellent, non-toxic and chloride free and feature a bacteria-resistant, washable non-slip surface.

While I chose the Back Stretch Mat, G2 Fitness offers a diversified line of mats including

• Yoga Mats
• Golf Mats
• Maternity Mats
• Pilates Mats
• General Stretch Mats
• Back Stretch Mats
• Ab Mats

They have also recently introduced a self-guided Core Ball to the marketplace and I’m very hopeful that I will have the opportunity to take one for a test drive in the near future (as CFB readers know, I’m a HUGE fan of using exercise balls for core stability workouts!).

Mats can be purchased at www.G2Fit.com at the introductory price of $44.95 - $49.95.

Train hard; stay strong.

Peace.

Susan

A Quick Fix For Painful Push-Ups

This article was written by Eric Cressey, author of Maximum Strength, a book I highly recommend for anyone looking to build muscle and mix up their strength training routine in the gym (note: not for home-based workouts unless you have a power rack and Olympic weights!).

I specifically wanted to post this for my friend Caron who has suffered from shoulder problems in the past, but never let it stop her from a maniacal gym schedule (I mean that in a good way!).

Q: I’ve read a lot from you, Robertson, and Hartman about how push-ups are really important for shoulder health. Unfortunately, whenever I do them, I have pain in my bum shoulder. Any ideas what to do?

A: Well, obviously, there are two things we need to rule out:

1. You may simply have a really irritated shoulder, which means that any sort of approximation or protraction movement could get it angrier, even if it is a closed-chain movement like the push-up that is normally pretty shoulder-friendly. Likewise, if you have a significant acromioclavicular joint injury, the extension range-of-motion at the bottom of a push-up could exacerbate your symptoms. So, obviously, the first step is to rule out if something is structurally wrong with your shoulder, and if so, if the push-up even belongs in your rehabilitation program.

2. Your technique might just be atrocious. If the elbows are flared out, hips are sagging, and/or you’re in a forward head posture, simply changing your technique may very well alleviate those symptoms. In a good push-up, the elbows should be tucked to a 45-degree angle to the body, with the hips, torso, neck, and head in a straight line. The muscles of the upper back should essentially “pull” you down into the bottom position:

Once you’ve ruled out those two issues and still have some annoying issues, there is one more thing you can try: simply elevate the feet. Looking to the research, Lear and Gross found that performing push-ups with the feet elevated significantly increased activation of the serratus anterior (SA).

If we can get more SA recruitment and less pectoralis minor contribution, it keeps us out of a position of scapular anterior tilt, which mechanically decreases the subacromial space through which the rotator cuff tendons pass. In the picture below, think of the area just below the word “acromion” (upper right hand side of picture) being smaller, and then picture what would happen to the tendons that pass through that region; they get impinged. Serratus anterior (along with lower trapezius) can help prevent that.


That said, I’ve seen quite a few folks with persistent shoulder pain with bench pressing variations (barbell and DBs) and regular push-ups who were able to do the feet-elevated versions completely pain free. Obviously, begin with just body weight and see how it goes, but over time, you can start to add resistance and use the single-leg version.



Train hard; stay strong.

Peace.

Susan

The Great Nutrition Debates

The Journal of Consumer Research is reporting that those handy 100-calorie snack packs actually result in increased consumption of snack foods, thus having a negative effect on controlling calorie intake.

Snack pack consumption is just one timely debate. Other issues in the news include water consumption (tap versus bottled; plastic versus glass) and raw versus organic.

JB tackles many of these debates in his article, The Great Nutrition Debates.

The "Great" Nutrition Debates
by Dr John M Berardi, CSCS

While displacement foods (unhealthy foods that fill us up, knocking healthy foods out of our diets) are probably at the root of many of our health and body composition crises, what I call "displacement debates" have also become a real problem in today’s information age.

For example, the average North American barely knows what a carbohydrate, protein, or fat is, yet when they hear well-respected experts at the ADA recommend high carb diets and the highly (though not universally) respected Atkins group recommend low carb diets, they get so confused and frustrated they ultimately do little or nothing proactive to improve their health.

This argument is an example of a displacing debate: an academic argument that pushes the more important problems out of the public discourse. For the average North American, following either the ADA recommendations or the Atkins recommendations would go a long way toward improving their health. But instead of suggesting that people just do something, these groups continue to bicker about who’s right at the expense of an ever-growing obesity rate.

Below I’ve presented six of the interesting displacing debates I’ve heard argued lately. Hopefully by discussing them I can put to rest the idea that these issues are of critical importance to your overall health and body composition. I’d like you to understand that these represent small, fine tuning details which are only relevant to a small percentage of the population, if that. On the whole, these debates do more to confuse and paralyze people than to encourage them to take their health into their own hands.

The Top 6 Displacing Debates

1. Fruit is Bad Now?
We all know fruit provides fiber, vitamins, minerals, and low glycemic index carbohydrates, so it should be no surprise that many experts recommend eating a few servings of fruit each day. Heck, this notion has even been turned into a clichéd rhyme: "An apple a day keeps the doctor away!"

Yet some experts out there actually suggest that fruit might be bad for us! That’s utter nonsense. So, imagine you’re someone with a lifetime of eating habits that are less than optimal (for some of you, it might not be so hard to do) and you’re exposed to this debate. What do you do? Well, nine times out of ten, you figure that if there’s a chance fruit is bad for you, you might as well stay away from it — probably better to reach for a Big Mac instead. After all, it does taste better.

What to do? Eat the damn fruit – but, as with everything else, don’t overeat!

2. Raw? Organic?
Speaking again of fruits (and vegetables), it’s recommended that the average person consume two pieces of fruit and three servings of vegetables per day as a bare minimum. I recommend 10-15 servings per day. Yet most North Americans (athletes included) consume far less than the standard recommendation of five servings of fruits and vegetables.

However, rather than simply recommend more fruit and veggies (no matter how you can get them, for any fruits and vegetables are better than none), experts spend their time fighting about canned fruits and veggies vs. raw fruits and veggies. And then they fight about raw fruits and veggies vs. organic fruits and veggies! Sure, I agree that raw, organic fruits and vegetables are best since they probably have a higher micronutrient count, but let’s face the facts: any fruits and veggies are better than none!

So again, imagine you’re someone with a lifetime of bad eating habits and you’re exposed to all this bickering. What do you do? Well, you'll probably avoid the fruits and veggies, wait for the experts to finish dueling it out, and reach for a Snickers bar instead.

What to do? Get sufficient fruits and vegetables in your diet before worrying about whether they’re organic or not. Once you’ve done that, worry on.

3. Raw Milk vs. Regular Milk
What about milk? In my opinion, it’s not necessary, doesn’t always "do the body good," and should be minimized in the diet (although I see no need for total elimination unless you’re lactose intolerant).

However, if we could simply get more people to drink milk instead of sugary soda, we’d have less obesity and disease. But instead of focusing on healthy behaviors, experts will bicker on and on about regular milk vs. raw milk. Of course, all this does is serve to draw negative attention to milk and away from the other healthy decisions people could be making.

Sure, if it were possible to get raw milk that was guaranteed aseptic, it would be better than processed, pasteurized milk. But faced with the confusion, what do you, the hypothetical sub-optimal eater, do? Well, nine times out of ten, you avoid both kinds of milk and drink another Coca-Cola instead.

What to do? Limit milk, and drink calorie-free beverages like water and green tea instead.

4. Tap Water vs. Bottled Water
Speaking of beverage consumption, people are dehydrated because they drink too little water while drinking too many caffeinated, diuretic drinks (coffee, soda, and alcohol). Dehydration leads to all sorts of health problems for the inactive, not to mention the decrements in athletic performance seen in dehydrated athletes.

But rather than simply promoting the heck out of water consumption, experts will bicker on and on about tap water vs. bottled water. Sure, good quality bottled water is usually a better choice, but don’t be one of these people who stay away from tap water, forget to pick up their bottled water, and simply remain dehydrated.

What to do? Drink sufficient water first; worry about the source later. (Of course, you may want to avoid drinking out of puddles next to pig farms in Uganda.) Put a water filter on your tap or buy one of those filter jugs you store in your fridge and be done with it.

5. Glass vs. Plastic
And how about the bottles the water comes in? That’s right, the glass vs. plastic debate. Just the other day, I was recommending that a group of my athletes pick up some Tupperware so they could whip up all of their meals and shakes in the morning. It’s easy to make a good food choice during the day when you’ve got all your good food with you, pre-cooked, pre-wrapped, and ready to be eaten.

After the talk, one of the athletes came up to me and told me he avoids Tupperware altogether because of the potential leeching of xenoestrogens into his food. When I asked what he uses to store his food in, he told me he doesn’t even preplan his meals. He also told me he needed to lose fifteen pounds and that he was overweight because his nutrition sucked!

Buddy, I agree that glass containers may be marginally better than plastic, but for the love of God, pick up some plastic if it'll help you plan your meals! And this was a world-class athlete! You can imagine how the average guy fares!

What to do? Plan your meals in advance, storing them in woven baskets if necessary. Buy the best containers you can afford. If you can get the glass versions, great; if not, the generic plastic ones will do just fine.

6 . Free Range vs. Extremely Limited Range Meat
Most weightlifters eat lots of protein and that’s no mistake. One of the best ways to get all that protein is by eating a lot of protein and micronutrient-rich lean meat. Protein supplements are okay to supplement your diet, but real food should be your nutritional mainstay and there’s nothing better than good ol’ fashioned lean meat.

Since eating more protein can increase metabolic rate, improve your weight loss profile, increase protein turnover, accelerate exercise adaptation, and (when replacing dietary carbohydrate) decrease the chance of cardiovascular disease, it should be clear that most people would do well to increase their consumption of lean meat.

So imagine the dismay someone might experience when hearing that the experts are now bickering about the type of meat we consume. Many experts muddy the waters when discussing free range vs. grain fed meat, telling people that grain fed meat (the only kind you can find in many grocery stores in North America) is full of toxins, bad fats, and hormones.

Sure, free-range meat is probably a better choice, although there’s little proof the supposed toxins and hormones actually get passed on to us. But again, imagine you’re someone with a lifetime of eating habits that are less than optimal and you’re exposed to all this bickering about lean protein. What do you do? Well, when you’re afraid of the meat you have access to, you shy away from all types of lean meat and reach for another bagel. Bad choice!

What to do? Find the best meat you can by going around to various grocery shops and butchers. Owners of health food stores may also be able to help you locate the best stuff. But don’t be afraid to eat the meat you find in your grocery store — the reports of your impending death are greatly exaggerated.

These are just a few of the displacing debates gaining momentum in the nutrition world. Do your best to get past the marginalia, to get past the differences between all the new programs, and try to discover for yourself the basic principles all the successful programs seem to be built upon.

Most importantly, when faced with a choice between two good options, one of which may be marginally better than the other, but both of which would be an improvement over what you're currently doing, just pick one and go with it. You can optimize later, as long as you make an improvement now.

There's no debating that.

Train hard; stay strong.

Peace.

Susan

Up And Coming ...

Stay tuned over the next few weeks for several new product reviews including:

• Jerky.com - Guarana & Ginseng Synergy Beef Stick
• G2 Fitness - Exercise Mats
• PUMA - Cell Voltra Running Shoe (just hit the shelves last week!)

Thanks to each of these companies for allowing Catapult Fitness Blog to test drive their products, and being open to having CFB post non-edited product reviews (you'd be surprised how many companies DO NOT agree to that!).

And remember, you can receive a 10% discount on all Jerky.com orders by using the code CATAPULTJERKY in the Shipping Payment section of the checkout process (this is the page after you put in your shipping address)!

Train hard; stay strong.

Peace.

Susan

Living Low Sodium Recipe - Black Cod With Clams And Parsley

I'm still working on adding more anti-inflammatory foods in to my diet and as you know from reading The Plan, Alaskan Black Cod is one of the foods specified in Dr. Andrew Weil's food pyramid.

A big fan of the PBS television series Spain ... On The Road Again, I substituted Black Cod for Hake in this recipe enjoyed by Mark Bittman and Claudia Bassols in the seaside city of San Sebastian, Spain.

Black Cod With Clams And Parsley

3 Tbsp Olive Oil
2 Tbsp finely chopped Italian Pasley
1 Tsp finely minced garlic
4 6-oz black cod fillets, skin on
1 Tbsp all-purpose flour
12 New Zealand baby clams (or other small clams)

Serves 4

Combine the olive oil, half the parsley and garlic in a saute pan large enough to hold the fish and clams in a single layer. Add the black cod to the pan, skin side down and dust the fish with flour. Add the clams and 1/2 cup water and bring to a simmer. Cook for 2 minutes, turn the fish, lower the heat, and simmer on low until the clams open and the fish is cooked through (about 5 minutes). I covered the pan during the time to help the clams open.

Divide the fish and clams among four plates, stir the pan juices, and spoon over the fish and into the clams. Sprinkle with the remaining parsley and serve.

Round out the meal with a whole grain carbohydrate and greens (I used whole wheat spaghetti with sauteed Swiss Chard), and you have a complete meal good for anyone watching their sodium content and overall diet.

Nutritional information, per serving: 325 calories; 13 grams fat (1 gram saturated fat); 5 grams carbohydrates; 48 grams protein; 162 mg sodium

The companion book to the TV series, Spain: A Culinary Road Trip, is filled with delicious recipes, many which can be modified for a low-sodium diet. It's also just a beautiful book for anyone who has visited, or hopes to visit Spain some day.

Train hard; stay strong.

Peace.

Susan

Ask The Trainer

I really loved this question from a CFB reader as it highlights the importance of adjusting your training modalities to meet your current fitness goals!

Question: I'm 5'5", 118 lbs and 20 percent bodyfat. I have been weight lifting three times a week, take a spin class twice each week and run on the treadmill three times a week for 60 minutes each workout. Overall I am happy with the way I look but I would like to add a little muscle mass which I know was one of your goals too. Any ideas? Lynn.

Answer: I'll share with CFB readers that Lynn and I corresponded on this for a while and she did share the complete details of her workout program with me - a 3-day total body split with pretty aggressive weights.

My advice to Lynn was to CUT THE CARDIO!

This was something that I had a difficult time getting my head around when I was trying to add a little muscle. Personally, I do not think there is any modality more effective for quick fat loss than HIIT. Since fat loss is the starting point for most of us, it is easy to become stuck in the mentality that if I cut back on my cardio the fat is going to come back.

RELAX!

Keep in mind that the more lean muscle mass you have, the more calories you will burn at rest. Lynn is already pretty lean and as long as she continues to watch her diet and exercise, she has little to worry about in regards to getting fat.

For women and men, when your goal is to increase muscle mass too much cardio can actually become your enemy as it breaks down muscle mass.

My suggestion to Lynn is to cut back on her cardio to her spin classes and 1 steady state cardio session (30 minutes) per week.

Train hard; stay strong.

Peace.

Susan

Resistance Band Exercises

I had a few people the past month ask me for advice in using resistance bands to add variety to their workout routines and who better to turn to for advice than the man who wrote the book on Resistance Band Workouts, Mike Roultson.

Some of you may remember Mike's name from his Fat Loss Workout Tips article which appeared on CFB back in April. For those of you not familiar with Mike, he's a kick-butt trainer based out of Vancouver, Canada who runs and extremely successful bootcamp (so much so that Nike chose Mike as their bootcamp trainer!).

In a nutshell, Mike knows what he's talking about. His top 3 resistance band exercises for a circuit:

1) Squat + Reverse Fly

2) Forward Lunge + Chest Press

3) Y Deltoid Raise

Mike says, I like combining the reverse fly with a squat, and that way we are getting a great upper-back/rear-delt workout, while also working their lower-body.

Same idea with the forward lunge plus chest press. We do tons of pushup variations in my boot camp, and I do really love pushups for chest, but I also like doing the dynamic forward lunge plus chest press combo.

The last exercise on my is is the Y Delt Raise. I like that exercise because it's great for the health and stability of the shoulder.

At my boot camp program I call it a "super posture exercise" because it not only workouts your upper-back and rear shoulders, but also your rotator cuff.

Train hard; stay strong.

Peace.

Susan

Bodyweight Interval Cardio Circuits

After a super soggy June here in the Northeast, we couldn't have asked for nicer weather in July - clear blue skies, low humidity and below normal temps. It's really spectacular and why anyone would want to spend days like this in a gym is beyond me.

This is the perfect weather for exercising in the great outdoors, and you can do this effectively with little or NO equipment.

A good place to start is with the Turbulence Training Bootcamp workouts. For those of you at an Intermediate fitness level, I've posted a sample workout back in June.

While Craig Ballantyne marketed the Bootcamp Workouts to fitness trainers/professionals, I really do feel that the bootcamp package one of the better Turbulence Training investments as in total you get 21-workouts for less than $5/apiece.

With that said, you can also develop your own bodyweight cardio workouts. Here's some pointers from Craig:

When putting together a BW circuit, I like to go in this order:

1) A fast, dynamic bodyweight exercise (jumping jacks or running in place)

2) A bodyweight squat (total body warmup) - Prisoner Squat or Y-Squat

3) An easy pushup (regular or close grip, kneeling if you are a beginner)

4) A single-leg exercise (such as a walking lunge with a pause at bottom to stretch psoas and rectus femoris - aka "hip flexors")

5) An upper back exercise (pullups, inverted rows, or resistance band rows if you don't have a bar; or stickups if you have nothing at all)

6) Another single-leg exercise

7) A total body ab exercise (x-body mountain climbers are great)

8) Another total body, fast paced exercise (burpees, jump rope, jumping jacks, sprints, running in place, etc)

Do this as 1 giant circuit. No rest between exercises. Rest 1 minute at the end of the circuit and go through this 1-3 more times depending on your fitness level.

BEGINNERS should only go through this once, and at an easy pace AND with REST between exercises. Be CONSERVATIVE anytime you start a new program.

Train hard; stay strong.

Peace.

Susan

Interval Training

Here is one of the most comprehensive articles on interval training that I have come across. That should be no surprise as the article is written by The Strength Coach, Michael Boyle.

If you're not already listening to Mike's podcast available via iTunes, you should! It's free and Mike and team provide a wealth of valuable information!!

Interval Training
By Michael Boyle
Original Date Released : 16 May 2008

What is interval training? In the simplest sense, interval training is nothing more than a method of conditioning that uses alternating periods of work and rest. The complicated part of interval training may be figuring out how to use it.

Interval training has been around for decades. However, only recently have fitness enthusiasts around the world been awakened to the value of interval training. The recent popularity of interval training has even given it a new name in the literature. Interval training is often referred to as High Intensity Interval Training (HIIT), and it is now the darling of the fat loss and conditioning worlds.

Research

A recent study done on strength training showed that resistance exercise reversed the genetic fingerprint of elderly people. “The genetic fingerprint [of the elderly participants] was reversed to that of younger people - not entirely, but enough to say that their genetic profile was more like that of young people than old people,” said Simon Melov, director of genomics at the Buck Institute in Novato, California. Although this study actually looked at strength training, the concept could also apply to interval training. Interval training stresses not only the energy system but the muscular system. Another study, done in Canada at McMaster University and often referenced as the Gibala Study after lead researcher Martin Gibala, had a similar result. The Gibala study compared 20 minutes of high intensity interval training, consisting of a 30 second sprint followed by a four minute rest, with 90 to 120 minutes in the target heart rate zone. The result was amazing. Subjects got the same improvement in oxygen utilization from both programs. What is amazing is that the 20 minute program only requires about two minutes and 30 seconds of actual work.

A third study that has become known as the Tabata study again shows the benefits of interval training. Tabata compared moderate intensity endurance training at about 70 percent of VO2 max to high intensity intervals done at 170 percent of VO2 max. Tabata used a unique protocol of 20 seconds work to 10 seconds rest done in seven to eight bouts. This was basically a series of 20 second intervals performed during a four minute span. Again, the results were nothing short of amazing. The 20/10 protocol improved the VO2 max and the anaerobic capabilities more than the steady state program.

Further evidence for the superiority of higher intensity work can be found in the September/October 2006 issue of the ACSM Journal. Dr. David Swain stated “running burns twice as many calories as walking.” This is great news for those who want to lose body fat. I am not a running advocate, but we can put to rest another high intensity (running) versus low intensity (walking) debate.

Do the math. Swain states that a 136 pound person walking will burn 50 calories per mile and proportionally more as the subject’s weight increases. In other words, a 163 pound person, weighing 20 percent more, would burn 20 percent more calories. This means that expenditure goes from 50 to 60 calories, also a 20 percent increase. Swain goes on to state that running at seven miles per hour burns twice as many calories as walking at four mph. This means a runner would burn 100 calories in roughly eight and one half minutes or about 11 calories a minute. The walker at four miles per hour would burn 50 calories in 15 minutes (the time it would take to walk a mile at four miles per hour). That’s less than four calories per minute of exercise.

Interval Training Methods

Work to Rest

There are two primary methods of performing interval training. The first is the conventional work to rest method. The work to rest method uses a set time for work and a set time for rest. Ratios are determined, and the athlete or client rests for generally one, two or three times the length of the work interval before repeating the next bout. The big drawback to the work to rest method is that time is arbitrary. We have no idea what is actually happening inside the body. We simply guess. In fact, for many years, we have always guessed as we had no other “measuring stick.”

Heart Rate

With the mass production of low cost heart rate monitors, we are no longer required to guess. The future of interval training lies with accurate, low cost heart rate monitors. We are no longer looking at time as a measure of recovery, as we formerly did in our rest to work ratios. We are now looking at physiology. What is important to understand is that heart rate and intensity are closely related. Although heart rate is not a direct and flawless measure of either intensity or recovery status, it is far better than simply choosing a time interval to rest. To use the heart rate method, simply choose an appropriate recovery heart rate. In our case, we use 60 percent of theoretical max heart rate using the Karvonen method (see The Problem With Formulas below). After a work interval of a predetermined time is completed, the recovery is simply set by the time it takes to return to the recovery heart rate. When using HR response, the whole picture changes. Initial recovery in well conditioned athletes and clients is often rapid and shorter. In fact, rest to work ratios may be less than 1:1 in the initial few intervals. An example of a typical workout for a well conditioned athlete or client is show below.

* Interval 1 - Work 60 sec rest 45 sec*
* Interval 2 - Work 60 sec rest 60 sec
* Interval 3 - Work 60 sec rest 75 sec
* Interval 4 - Work 60 sec rest 90 sec

*In a conventional 2:1, time based program, rest would have been too long for the first three intervals, rendering them potentially less effective. The reverse may be true in a de-conditioned athlete or client. I have seen young, de-conditioned athletes need rest up to eight times as long as the work interval. In fact, we have seen athletes who need two minutes rest after a 15 second interval.

The Problem with Formulas

At least 70 percent of the population does not fit into our age-old theoretical formulas. The 220 minus age formula is flawed on two key points: it doesn’t fit a significant portion of the population, and it is not based on research. Even the developer of the now famous formula admits that his thoughts were taken out of context. The more accurate method is called the Heart Rate Reserve Method or Karvonen formula.

Karvonen Formula: (Max HR- Resting HR) x %+ RHR = THR
Example: (200-60) x.8 +60 = 172

The key to the Karvonen formula is that it looks at larger measures of fitness by incorporating the resting heart rate and is therefore less arbitrary.


Additional Physiological Problems

The field of exercise science is in a state of flux unlike anything we have seen in the last 30 years. There is a distinct lack of clarity in the former bedrock of exercise physiology. In the past, we had firm belief in concepts like anaerobic threshold and lactate threshold. But now, the more we know, the more we don’t know. The fact is that we know very little about exercise, lactate, etc., and yet we present ourselves as experts. Here are some simple things I do know that will help you with designing interval programs.

* Shorter intervals produce less HR elevation, yet can feel as difficult as longer intervals. In other words, it’s not simply about heart rate elevation.

* Intervals of less than a minute don’t elevate HR as significantly as longer intervals. This does not mean they are not beneficial. It only means that the heart needs time to elevate. Strangely enough, you may not recover as rapidly from a shorter interval as you will from a longer interval when the recovery is viewed as a multiple of the work interval. In other words, a 30 second sprint may require a one minute recovery (2:1 rest to work) where a one minute sprint might only require an additional 30 seconds (1.5:1 rest to work).

* Shorter intervals (15 to 60 sec) have a higher muscular demand and a lower perceived cardiovascular demand. The cardiovascular demand may be perceived to be lower based on less elevation in heart rate.

Just remember, even though I am recommending heart rate as the best way to dictate interval training, based on the Gibala study, heart rate may not tell the whole story.

Interval Training Recommendations

Rest to Work Ratio

The longer the interval, the shorter the rest as a percentage of the interval. In other words, short intervals with a high muscular demand will require longer rests when viewed as a percentage of the interval. Fifteen second intervals will need at least a 2:1 rest to work ration. Three to one will work better for beginners.

Interval rest recommendations are as follows:

* 15 seconds. Beginners at least 45 seconds (3:1), more advanced 30 seconds (2:1)
* 30 seconds. Rest one minute to one minute 30 seconds (3:1 or 2:1)
* 1 minute. Rest one to two minutes (2:1 or 1:1)

Just remember, as the intervals get longer, the recovery time does not need to be as long as it relates to the interval. In other words, a two minute interval may only need to be followed by a two minute rest.

Aerobic Intervals?

The biggest benefit of interval training is that you can get a tremendous aerobic workout, without the boredom of long steady state bouts of exercises. In fact, you can get superior benefits for both fitness and fat loss by incorporating interval training. If the heart rate is maintained above the theoretical 60 percent threshold proposed for aerobic training, then the entire session is both aerobic and anaerobic. This is why we do almost no “conventional” aerobic training. All of our aerobic work is a by-product of our anaerobic work. My athletes or clients can get their heart rate in the recommended aerobic range for 15 to 20 minutes, yet in some cases, they do only five to seven minutes of actual work.

Modes of Interval Training

Although most people visualize interval training as a track and field concept, our preferred method of interval training is the stationary bike. Although I think running is the theoretical “best” mode of training, the facts are clear. Most Americans are not fit enough to run. In fact, statistics estimate that 60 percent of those who begin a running program will be injured. In a fitness or personal training setting, that is entirely unacceptable. Females, based on the genetics of the female body (i.e., wider hips, narrower knees) are at potentially even greater risk. Physical therapist Diane Lee says it best in her statement, “You can’t run to get fit. You need to be fit to run.”

Interval training can be done on any piece of equipment. However, the most expeditious choice in my opinion will be a dual action bike like the Schwinn AirDyne. The bike allows, in the words of performance enhancement expert Alwyn Cosgrove, “maximum metabolic disturbance with minimal muscular disruption.” In other words, you can work really hard and not injure yourself on a stationary bike.

Fit individuals can choose any mode they like. However, the bike is the best and safest choice. In my mind, the worst choice might be the elliptical trainers. Charles Staley, another noted training expert, has a concept I believe he calls the 180 Principle. Staley advocates doing exactly the opposite of what you see everyone else in the gym doing. I’m in agreement. Walking on a treadmill and using an elliptical trainer seem to be the two most popular modes of training in a gym. My conclusion, supported by Staley’s 180 Principle, is that neither is of much use.

Interval Training Modes in Detail

Running

* Maybe the most effective and most likely to cause injury.

* A combination of shuttle running (intensive) and tempo running (extensive) are best. Both can be done in standard rest to work format or with a heart rate monitor.

* Shuttle runs have both high muscular demand (acceleration and deceleration) and high metabolic demand.

* Running is relative. Running straight ahead for 30 seconds is significantly easier than a 30 second shuttle.

* Shuttle runs produce more muscular discomfort due to the repeated acceleration and deceleration.

Treadmill Running

* A close second to ground based running in both effectiveness and injury potential.

* Getting on and off a moving treadmill is an athletic skill and can result in serious injury.
Therefore, treadmill interval running is probably not for the average personal training client.

* Treadmill speeds are deceiving. For example, 10 MPH is only a six minute mile yet can feel very fast. However, 10 MPH is not a difficult pace for intervals for a well conditioned athlete.

* High quality interval treadmills should be able to go to 15 MPH.

Additional Treadmill Drawbacks

* Lack of true active hip extension may under train the hamstrings.

* In treadmill running, the belt moves, you just stay airborne. Treadmill times do not translate well to running on the ground. This may be due to lack of ground contact time.

Stationary Bike

* Dual action bikes like the Airdyne produces a higher HR. This is due to the combined action of the arms and legs.

* Probably the best “safe” tool.

* Requires limited skill.

* Limited potential for overuse injury.

Slideboard

* Best “bang for the buck” after the AirDyne.

* Added benefits of a standing position and ab and adductor work.

* Works great for groups. No adjustment needed.

* Safe in spite of “experts.” Some so-called experts have questioned the effect of the slideboard on the knees however, there is nothing more than the anecdotal evidence of a few writers to support this theory.

Climbers and Ellipticals

* The key to using any climbing device is to keep the hands and arms off of the equipment.

* The StepMill is the least popular, and as Staley points out, the most effective. Think 180 again. If it’s popular, it’s probably not good.

* Conventional Stairclimbers are easier to abuse than the StepMill. Many users ramp up the speed while allowing the arms to do the majority of the work. Keep your hands off the rails. If balance is poor, keep the speed low until balance improves.

* The elliptical machine is most popular because it is easiest. This is nothing more than human nature at work. Discourage your clients from using an elliptical trainer. If they insist, let them do it on their off days.

Research continues to mount that interval training may improve fitness better than steady state work, so if you or your clients are after results, interval training is the way to go.

References:

1. Resistance Exercise Reverses Aging in Human Skeletal Muscle." Simon Melov, Mark Tarnopolsky, Kenneth Beckman, Krysta Felkey and Alan Hubbard PLoS ONE 2(5): e465. doi:10.1371/journal.pone.
2. “Short Term Sprint Interval Versus Traditional Endurance Training: Similar Initial Adaptations in Human Skeletal Muscle and Exercise Performance Journal of Physiology Sept 2006, Vol 575 Issue 3.
3. Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Tabata I, Nishimura K, Kouzaki M, Hirai Y, Ogita F, Miyachi M, Yamamoto K. Department of Physiology and Biomechanics, National Institute of Fitness and Sports, Kagoshima Prefecture, Japan.
4. September/October ACSM Health and Fitness Journal. Dr. David Swain Moderate or Vigorous Intensity Exercise: What Should We Prescribe?

Train hard; stay strong.

Peace.

Susan

Achieving Your Fitness Goals

I was recently asked what keeps people from achieving their fitness goals.

My opinion is that the two reasons people fail to meet their fitness goals are internal negativity and lack of a strong social network, or “circle of influence.”

To succeed in any goal, you have to believe in yourself and you must have the ability to visualize what you want to achieve. If you start a program with the attitude that you’re going to fail, you are setting yourself up for failure.

Once you have the right attitude in place, it’s important to surround yourself with people who share similar goals. If your friends like to go to bars every night and then go out for fast food, guess what? You will likely drink more and eat more foods that will keep you from achieving the body you want.

It’s important to surround yourself with people who support and inspire you to be the best you can be. This holds true for attaining any goal whether it be weight loss, good grades in school, or a promotion at work.

Bootcamp's I attended in the past are the perfect case in point. Individuals from all walks of life, representing various age ranges and fitness levels participated in 2-day workouts. Some of these women have a significant amount of weight to lose while others are focused on getting toned and putting on muscle.

With that said, all the participants had like-minded goals (to lead a healthier life), a positive “can-do” attitude and were extremely supportive of one another. Each and every person, regardless of their age and level of fitness successfully completed the bootcamp.

When you focus on things that you can control and surround yourself with a positive “circle of influence” you empower yourself to change from the inside out and ultimately, to succeed in your endeavors.

Train hard; stay strong.

Peace.

Susan

And The Winners Of The Phiten Sweepstakes Are ...

... First off, thanks to all who entered to win a Phiten gift package! It sounds as if you're all working your butts off (literally), so there was no way for me to pick a winner based on effort.

Matter-of-fact, you're all winners in my mind and I'm certain your hard work is paying off.

As for who gets the gift packages? I left that up to the random number generator, based on the order of comments left under the Sweepstakes posting (my comment is excluded from the drawing):


The winners of the Phiten sweepstakes are:

1. Fred
2. Dan S
3. Giz

Please email your full name and postal address to me at AskTheTrainer@CatapultFitnessBlog.com so I can get these packages out to you ASAP (and hopefully help provide some relief for those sore muscles).

Once you have a chance to give the products a try, I would LOVE your feedback!

Train hard; stay strong.

Peace.

Susan