Wednesday 14 November 2012: PULL OTM

PULL-UPS ON THE MINUTE

Perform a set of pull-ups at the top of every minute for twenty minutes.

Intermediate and basic trainees should substitute partial, assisted, or jumping pull-ups or body rows as necessary.

Know What’s… What! Navigating Group Fitness

Good Afternoon Internets!

I know I haven’t blogged in awhile, I apologize. I’ve been masters-ing pretty hard the last couple of months.

This blog entry is almost a rant. It’s inspired (or fueled) from looking for new ideas for my classes on the internet. I figure, since I know the industry, and know some people don’t, I could help those who are trying to make sense of what the hell is going on.   

This entry isn’t about how to navigation the nutritional side of the industry, for that click here. This is more on the type of programming that one will often find in a gym.

Before I get into it, I first off I want to say that I am not trying to “knock down” anyone’s programming. I believe any type of physical activity is good and I teach and participate in many of the classes I’m about to discuss! 

My problem is with calling the same type of workouts (i.e., that work the same systems) different things. It just makes everything so much more confusing for beginners. This post is to help those who really don’t know the difference between a bootcamp class and circuit training (if there is any).

#1: High Intensity Training Classes

These classes are (generally) meant for people who have a well established fitness base(i.e., know proper form, are pretty physically fit) and are looking for the next level. They can involve a variety of different equipment (e.g., steps, kettlebells, barbells, dumbbells, no equipment) but basically follow the same principles.

The principles are essentially muscle confusion, strengthening, and anaerobic/power/lactic acid threshold training. The often go by the following names…

·         Circuit Training

·         High Intensity Interval Training Classes

·         Bootcamp

·         Plyometric classes

·         Blast/Body Shock ect ect

·         Cross Fit

·         TRX, Kettlebell***

So if you are wondering if the bootcamp class or HIIT class is “better” for you, they are basically training the same thing, in slightly different ways. 

The important thing to remember here is these classes are most beneficial if you have a well established fitness base. This isn’t saying you cannot participate in these classes if you are relatively “out of shape”, it just increases your chance of injury if you are.

Why? Because you muscles/core are not developed/strong enough to handle this type of impact on your joints and spine. 

Also, these classes are usually pretty fast moving and it can be challenging (not impossible) for instructors to ensure you are using proper form, also increasing your chance of injury. So it really comes down to a) if you like the instructor and b) if you like the layout/equipment involved in the class

***Note: TRX and Kettlebell classes can train the same type of systems in the same way, but involve specialized equipment (i.e., TRX involves suspension training, Kettlebells use weights with handles on them)

#2 Core Inspired Classes

These classes focus (or should focus) on strengthening the core. These types of classes can be controversial among chiropractors and fitness professionals as they often put the lower spine in rather/suggested compromising positions (i.e., fully flexed). I’m not going to get into the debate of what type of core training you should do or is appropriate for core training, but generally, these classes should help you establish a strong core in order to perform more complex strengthening movements (e.g., weight lifting or high intensity training).

The names these classes generally go by are as follows

·         Core Cuts/Hard Core Cuts/Hard Core

·         Ab Express, Ab Attack

·         Pilates

·         Yoga***

This is a personal opinion, and some instructors/trainers may disagree with this, but I believe that these classes (other than yoga) should not last longer than 45 minutes (and that’s pushing it).

Why? Because strengthening the core is good, but fatiguing the core is bad. When we fatigue the core, any other movement that you do after the class may leave your spine in a less than favorable situation.

For example, if one was to participate in a 1 hour Pilates class, focusing on flexing, extending, and strengthening the core through static a dynamic movements, it will fatigue. Then if one were to say, go to the changing room and tie their shoes in a fully flexed position (bent over), this may lead to an injury (i.e., throwing your back out) because there is nothing to support your spine.

Now I’m sure there are many many instructors that would argue that yoga, and pilates are separate entities to purely “core” classes. If you are a trained, knowledgeable, experienced yoga instructor, yes that is very different. Unfortunately, in my general experience in the field, this is rarely the case.

#3 Cardio Classes!

Again, this really comes down to what mode of training you would prefer to participate in. Generally, cardiovascular classes are those that train the aerobic system (less intense, but high heart rate then say a circuit class). However, they come in a variety of flavours. Some common cardio classes include….

·         Zumba

·         Spinning

·         Step

·         Any dance inspired class

Now, as with some of the other types of classes, there may be overlap here. For example, in my spinning classes I try and work on lactate threshold but generally 80% of the class can be considered cardiovascular training. So what do these classes do? They help strengthen your heart and lungs mainly. If you’re wondering about calories, typically high intensity will burn more calories/minute than these types of classes, but are meant for more experienced exercisers. 

I would recommend these types of classes for those who a) don’t like to hurt when working out, b) get bored easily, c) like to have fun, and d) have a relatively weaker fitness base.

#4: Mind Body Classes

The traditional mind body class most think of is yoga. As I mentioned earlier, as of right now, the quality of yoga instructor (e.g., training) can vary quite a bit. Yoga is more a lifestyle, some would argue, and I agree with this to some extent. Yoga requires time and dedication to truly do it as it was intended to be practiced.

However, many other mind body classes exist other than yoga. These generally focus on flexibility and strength training, while trying to establish a mind body connection. My class focuses on injury prevention, but I also incorporate some yoga inspired movements. 

Some general names are…

Yoga/Hot Yoga (if they have names in front of them like “Hatha” that just indicates what stream or underlying philosophy of the practice)

Anything with stretch/cool down/mind body

I think I will leave it there for now! I hope this helps some of you navigate the world of fitness classes/group training a little better. Obviously, I didn’t include all of the types of classes out there. This is intended as a general guide to get you started.

Any questions/comments/suggestions are always appreciated! Remember I don’t know everything and love to learn 

Stay Strong

Byn

Tuesday 13 November 2012: B-CIRCUITS

Today's workout was developed by Bryce Lane.

B-CIRCUITS

Complete as many circuits as possible in twenty minutes.

If you are not accustomed to plyometric training or are obese, perform the Basic WOD.

Advanced:

• 12 Short Range Squat Jumps(Half-Squat Jumps: Squat until your elbows touch your knees and thighs are parallel to ground and then jump for height or distance)
• 12 Full Range Squat Jumps(Deep Squat Jumps: Squat deep until your hands touch the ground and then jump for height or distance)
• 20 High Tension Bodyweight Squats(Squat while maintaining conscious tension of the leg mucles)

Intermediate:

• 6 Short Range Squat Jumps
• 6 Full Range Squat Jumps
• 10 High Tension Bodyweight Squats

Basic:

• 5 Half-Squat Jumps
• 10 Lunges (Each leg)
• 10 Calf Raise and Flex

Are you tempted to cheat on the jump as your legs become tired? Try Traveling B-Circuits by jumping for distance instead of height. Try to cover the same total distance on each circuit as the workout progresses to ensure that you are pushing yourself adequately.

B-Circuits are covered in Bryce's excellent booklet Fitness Secrets of the Road Ninja. I also highly recommend The Booklet of Bodyweight Power and A Mighty River of Steel.

Monday 12 November 2012: 5BX

FIVE BASIC EXERCISES

This circuit can be performed virtually anywhere. It requires very little room to complete. When time crunched, try performing a single circuit (10 minutes) for a quick physical and mental boost.

Complete two of the following circuits in twenty minutes.

• 2 minutes - Sun Salutations
• 1 minute - Squats
• 1 minute - Push-ups
• 1 minute - Sit-ups or Leg Raises
• 5 minutes - Jump Rope, Jumping Jacks, or Run in Place

Modifications for Intermediate and Basic trainees

• Perform Half-Squats instead of Squats
• Perform Knee Push-ups instead of Push-ups
• Perform Crunches instead of Sit-ups
• Perform Cardio Exercise 30/30 style (30 sec. work, 30 sec. rest)

Sunday 11 November 2012: REST

REST DAY

Saturday 10 November 2012: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate :
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Friday 9 November 2012: 3 POWER CALS

Physical Culture Classics

 

 THREE POWERFUL CALISTHENICS

Repeat the following circuit for twenty minutes.

Advanced - Intermediate:

• Dive Bomber or Hindu Push-ups
• Reverse or Hindu Squats
• Atlas Push-ups
  Atlas Push-ups: Place your hands in the seats of two chairs. With your body held straight, dip yourself between the chairs. This exercise is similar to a countertop push-up, but it stretches and utilizes more of the chest muscles.

Basic:

• Yoga Push-upsYoga Push-ups: Transition between Upward Facing Dog and Downward Facing Dog continously while keeping your arms straight (but not locked).
• Reverse or Hindu Squats
• Countertop or Atlas Push-ups

Today's exercises can be found in many manuals on physical training. The above arrangement, however, was adapted from Pushing Yourself to Power by John E. Peterson. PYTP is a comprehensive collection of Dynamic Visualized Resistance and Dynamic Self Resistance exercises and includes many Isometric and Power Calisthenic exercises.