How hard do I work when exercising?

Often, clients will ask me “How hard am I supposed to work when performing cardio?” Essentially this is referring to intensity of the workout. The harder you work the more calories you are going to burn. There are a few ways to determine how hard to work:

Follow the Borg RPE scale. This is a scale that runs from 0-10 based on how hard or easy you are working out. Zero equates to sitting in a chair, while ten is something that is very difficult and can only be sustained for a brief period of time such a few minutes. Generally you should fall somewhere between a 4 and a 6 to get maximum benefit out of your workout.

0 - Nothing at all

0.5 - Just noticeable

1 - Very light

2 - Light

3 - Moderate

4 - Somewhat heavy

5 - Heavy

6

7 - Very heavy

8

9

10 - Very, very heavy

Take your heart rate. Whether you count it yourself or use a heart rate monitor, heart rate can be a great measure of intensity. You want to keep you heart rate between 65-85% of your maximum heart rate.

To determine your maximum heart rate use this formula: 220 – Your Age

Once you have that number multiply it by .65 and by .85 to get your target heart rate range. This number gives you the beats per minute you should expect to reach a fat, burning intensity. Keep in mind this is an estimate and some medications can affect your heart rate.

Try the talk test. You want to get to a point where talking is a bit difficult while you are exercising, yet it can still be done. If talking is a breeze, then pick up the pace or if you’re wheezing and couldn’t talk if you tried, then you need to slow down the pace until you can.

2 Minute Workout DVD’s

2 Minute Workouts I know it can be difficult to fit in a workout. So many things to do and never enough time. How can you possibly squeeze in a workout? How can you get fit when there is so little time?

I always suggest quick, time efficient workouts. Intervals and circuit training are great ways to accomplish a killer workout. My mentor, Michael Seril, out in California has come up with a solution to get your heart rate pumping and get you sweating in only 2 minutes. He is now promoting his 2 Minute Workout DVD’s. The DVD includes 10 different 2-minute workouts.

I tried them personally and trust me they work! They are great for beginners to advanced levels of fitness. So if you are tired of going to the gym or not getting the results you desire, I would suggest trying out the DVD. The cost is less than a gym membership and you will definitely get your heart rate up and sweat dripping down your forehead.

So try it today! There is a free video when you log on to the site, so you have nothing to lose.

Fitness on a Budget

Getting fit doesn’t always have to be expensive. Yes, it can be nice to have a state of the art gym membership, or top of the line fitness equipment, but unfortunately it doesn’t always fit into everyone’s budget, especially when times get tough. Below are some ideas to get you started working out in your home or outdoors, so that you can get in shape without breaking the bank.

One idea is to buy equipment that is inexpensive and has more than one purpose. Many popular items such as ab or thigh machines only work one part of the body, can fill up a lot of space, and can get costly. So when looking for equipment to use find items that create variety and can work the entire body:

Stability balls can be used for a variety of exercises from abs to legs to arms. They also make great benches for a variety of exercises such as a chest press and can even be used as a seat at your desk.

Resistance bands are inexpensive, small, and lightweight. These are one of my personal favorites because they are easy when you are on the go. Take them along when you travel or when you are taking a walk.

Dumbbells will never go out of style. They are great for working out at home. They are less costly than larger fitness machines and they don’t use as much space.

Such equipment can be easily found at your local department or fitness store or online at www.power-systems.com.

Other low cost ideas to get fit outside of the gym include:

Buying, renting, or borrowing workout videos. There is a large variety of workout videos on the market from strength training to cardio dance to kickboxing. This is a fun way to exercise right in your living room. Check out your local store, library, video rental spot, or www.collagevideo.com to find some great DVD’s.

FitTV or ExerciseTV. Most cable packages will have one or both of these available with your package. This is another great way to get a variety of workouts right in your home.

Take it outdoors. When the weather is nice use the outdoors to run, walk, bike, or partake in an outdoor sport with your family or friends. Use picnic tables or benches to do step-ups, push-ups, or tricep dips. Or you could even join a running or walking club.

So I don’t want to hear any excuses! Utilizing inexpensive methods can be just as effective as the more costly ones, so get out there and exercise.

Written for Knoxville News Sentinel Fit Knoxville Blog.

10 More To Go, But No Progress Part 2: Cardio Training

So by now you should be incorporating some of the weight training techniques mentioned in the first part of this article and seeing some progress. That is great, keep it up, but don’t stop there. Overcoming that plateau can be difficult and requires dedication in all areas of your fitness program. Not only do you want to focus on making changes to your strength training workouts, but also to your cardiovascular training. There are three main components of cardio training to focus on that will help to shed those last few pounds: frequency, intensity, and type of cardio exercise.

First, take a look at what you’re currently doing. Maybe you hop on a treadmill or an elliptical three times per week for 30 minutes. Each time you work at the same speed for the same length of time on the same machine. Your body has adapted to this program, hindering further progress, and maybe you are getting a bit bored with it as well. No wonder you aren’t seeing the results you desire.

A great way to get out of this rut is to focus on the frequency of your training. The American College of Sports Medicine recommends participating in moderately intense cardio 30 minutes a day, five days a week or vigorously intense cardio 20 minutes a day, three days a week. How many of us are really doing this? If you are only completing cardio exercise three days a week at a moderate intensity, then step it up and have a goal to reach those five days per week. Wherever you are at now add an extra day or more. Those extra days are extra calories and your midsection will thank you.

Furthermore, you can also focus on intensity. Research has shown that working at a harder intensity for a shorter period of time burns more calories than working at a lower intensity for a longer time. So try working a bit harder, and if you need to shorten the duration of your workout then do it, just keep that intensity up throughout the whole workout. Another great technique to incorporate is interval training. First, start with a five minute warm-up to get the blood flowing and your muscles ready for the workout. Next, pick up the pace and push as hard as you can for a minute. After, that minute is over, slow back down for one to two minutes, or however long it takes you to recover and repeat the fast interval again. The key is to changing your speed and intensity every few minutes and to really push yourself during that tough interval. Keep doing this until you have completed your desired duration and end with a cool-down to get the heart rate back down. Remember, the harder you work the more calories you will burn and the more you will challenge your body.

Lastly, try changing the type of exercise you participate in. Give your body a new challenge by trying new and different machines or activities. If you always use the treadmill, try an elliptical or a stair climber. If you generally work out indoors, take it outside and try walking on a hilly terrain or taking up a new sport such as mountain biking, hiking, or tennis. Not only will this challenge your body and help you to shed those last few pounds, but it will prevent boredom in your routine.

10 More to Go, But No Progress! Part 1: Strength Training Variations

You have been training hard, going to the gym consistently, eating right, but somehow you cannot seem to lose those last ten pounds of bodyfat. Wonder why you are working so hard but not seeing the desired results despite your efforts? For many, it’s easy to fall into the trap of performing the same routine over and over without providing variety or challenging the body in new ways. When this happens your body will adapt to the routine and will no longer be overloaded, thus creating a plateau to further fat loss. Your progress will diminish and you will fall into a standstill. This can be very frustrating and luckily there are a variety of techniques at hand to help you lose those last few stubborn pounds and reach your goal.

The best way to avoid a plateau is to incorporate variety into your strength training routine. You want to be constantly utilizing different exercises, equipment, and techniques. There are many ways to do this. For example, try to rearrange the sequence of exercises you perform. If you always perform bicep curls then tricep extensions followed by shoulder raises, why not perform that same sequence backward. Furthermore, a favorite of mine is to change equipment selection. If you always use machines, change it up and use dumbbells, resistance bands, cables, or barbells. This will require you to work your muscles from different angles and in addition, recruit stabilizer muscles for an increasingly well rounded routine. Lastly, challenge those muscles by trying different exercises for the same muscle group. If you generally do a set of lunges for your legs, try doing squats instead. Or if work out twice per week, doing one set of exercises one day and a completely different set the second day is a way to challenge the body from workout to workout. Just those small changes will lead to that desired result.

Another way of changing up that same old routine on occasion is to vary the sets, repetitions, or speed of movement when weight lifting. If you generally perform two sets of each exercise why not challenge yourself one day and perform three. The extra effort will be worth it. Furthermore, you can also make changes to the number of repetitions by using slightly more weight and performing fewer reps. Lastly, try slowing down your speed of movement and really focus on that working muscle. If you generally take two seconds to lower a weight, try doing it for four seconds instead. These techniques will increase the intensity of your workouts, causing you to really push yourself to a new level.

All of these changes to your routine create a new and different challenge for your body and aid in avoiding adaptation to the same old exercise regimen. The key is in the variety of exercises, equipment, and techniques that you choose. Utilizing these ideas will help you to progress rather than stay in the same place with your fat loss goals and finally lose those last few pounds.

Nature as Your Gym

As the weather gets warmer outside we begin preparing for the summer. With this comes unpacking of your summer attire, such as that bikini or shorts. We also become less motivated to go workout at a fitness club because of the beautiful weather outside. So, rather than abandon your fitness routine altogether, why not take your fitness routine outdoors?

Exercising outdoors can have a variety of benefits such as the following:

• · Requires little or no equipment

• · Do not have to deal with a crowded gym or waiting for machines

• · Can reduce travel time by exercising in your own backyard or a nearby park

• · Can exercise anytime and anywhere, including when you travel

• · Enjoy nature and the fresh air which can increase motivation

• · Save money on a gym membership

These are only a few reasons to enjoy the benefits of exercising outdoors and you can probably think of many more. There are a variety of outdoor activities that one can participate in. The key is to find something that you enjoy doing. Walking and running have always been very popular, but these are not the only options. If you live close to a lake or a pool, swimming or water jogging can be an excellent workout, especially on those hotter days. Other great ideas include in-line skating, bicycling, ultimate Frisbee, water skiing, or finding an outdoor bootcamp or fitness class. Just find something that will get your heart rate pumping for at least 30 minutes, 3-4 times per week.

In addition to these cardio based activities, it is important to also include a strength training component at least twice per week. There are a variety of exercises that can be done outdoors with little or no equipment. Whenever possible, utilizes outdoor objects such as playgrounds, benches, picnic tables, stairs, and hills. Some exercise ideas include:

• Lunges

• · Squats

• · Bench Step-ups

• · Calf Raises on stairs

• · Push-ups

• · Tricep Dips

• · Pull-ups

• · Planks

• · Crunches

These exercises can be done anywhere and at any time!

Now there can be a downside to exercising outdoors. As summer progresses, and the weather gets hot and the humidity soars there a few things to keep in mind. Try exercising during the morning or evening hours when the temperature is cooler. Try to avoid the peak hours between 10:00 am and 2:00 pm to avoid overheating and dehydration. Drink plenty of fluids to keep the body well hydrated and if you’re going to be active for long periods of time consider a sports drink. Lastly, wear loose fitting clothing that contains either cotton or a wicking material so you can stay comfortable.

So take your exercise routine outdoors and let nature be your gym.