Last time I explained about what "strength" means. This time I'll explain which type of strength and when to use it in training, as well as misconceptions.
Quick refresher. There is maximal strength. This is slow, grinding strength. The best example is power lifting ( bench press, dead lift, squat). Then there's explosive strength. Here the best example is Olympic weight lifting ( snatch, clean & jerk). Finally there's strength endurance. Body weight exercises like push ups and pull ups come to mind although some people do lift weights in this moderate- high rep manner.
While people try to make programs for their needs ( especially competitive athletes and real life athletes, i.e fire fighters, military,etc.) I think there are some general guidelines you should follow. First off, start with maximal strength.While you may need strength endurance for your goals, if you don't have strength ,that raw, brute force how will you be able to exert force over any length of time? Or as famous kettle bell trainer Pavel tsatsouline said something to the effect "To endure strength first you must develop it". You need a base. Such strength can only help. Also, developing such strength forces you to work on stabilization simultaneously.Try to squat with more than your body weight without bracing your core.Impossible. Raw strength also strengthens your tendons and ligaments, helping you to decrease your chances of injury. Look at top athletes like Usain Bolt or even middle distance athletes like Michael Phelps. Heavy lifting helps you to give those sudden bursts when you need it ( i.e, the last 50 meters of a sprint). Heavy lifting can also promote natural growth hormone within the body, helping to lower fat while building muscle.
This doesn't mean you need to spend hours upon hours lifting ( unless you're training for power lifting competitions). Indeed, strength gains are best made using just a few basic exercises like the squat, dead lift, and over head press, with only 1- 5 reps and 2 - 5 sets. Even competitive lifters limit their reps and sets, although they may train with a 5 x 5 workout for a specific lift ( 5 sets of 5 reps for the bench press for example). Rest periods between sets are also long, from at least 1 but usually at least 3 - 5 minutes.
Certainly strength gains aren't made using workouts with a 15 rep , 10 set workout. You can't do that with maximal or even sub maximal weight. That people think that high rep workouts leads to strength is one of the biggest falsehoods in the fitness industry. This myth got started because of " modern" body building. From the 80's and especially in the 90's , people started to mix up body building with weight training. Body builders are trying to build big muscles, not move maximal weight ( although it should be noted that Arnold, Franco, etc. did start their careers with lifting very heavy weights and only lessened the loads towards competition time). They build muscle with 8 - 15 reps and 5 - 10 sets,depending on the exercise, using light to moderate weights as well as minimal recovery times, usually 30 seconds to no more than a minute. They also eat 4 - 6 times a day, tan, do very little cardio,etc. Their training and goals are very specific , all for show, certainly not what most people who are reading this blog are looking for. In a sense this mix up is the reverse of the old idea from the 50's up to the 70's that weight training would make you " musclebound " and slow you down. I remember I first heard that as a kid in the 70's when I looked into boxing and everyone told me it would " tighten " me. How times have changed .
If you don't have weights, developing strength is harder . You could use heavy kettle bells or dumb bells . You could also change the angle of an exercise . Try to do an upside down push up . Or remove 1 arm or 1 leg . Try to do 1 arm push ups or 1 leg squats. These are obviously very hard and take a long time to master.
After you've built a strength base it's a good idea to add explosive exercises. Athletes in sports like basketball and track and field can really benefit from such exercises ( although I think everyone can benefit from explosive strength ). With weights the best way are the Olympic lifts, namely the snatch and the clean and jerk . These lifts are done at full speed , with moderate to heavy weight ( although seldom at maximal weight) . Because of the technical nature of these lifts , reps are often done 1 at a time , with adequate rest between sets , with up to 20 sets . It's very common to start with an empty weight bar, even a simple shower rod . A good coach is recommended. However, you could do these lifts safely with a dumb bell or kettle bell , although you should still practice perfect form.
You could also do plyometric exercises which require no weight , such as jump squats or clap push ups . Here you can add reps, maybe 5 - 10 depending on the exercise , as well as minimal rest. Explosive exercises are also an excellent fat burner .
Strength endurance is good for medium to long distance athletes ( boxers, firemen, etc.). Usually the activity takes some time, involves various intensity ( throwing punches round after round , or an obstacle course with stops and starts, carrying heavy objects , etc. ). Strength endurance is best attained through circuit training . Such training involves 1 exercise followed by another , with little to no rest , done anywhere from 15 minutes up to an hour ( although 30 minutes seems to be optimal ). Kettle bells and dumb bells , mixed with body weight exercises , are ideal for this type of workout . Here , reps range from 5 for the harder exercises like pull ups or overhead presses, to 20 for the easier exercises like the swing or mountain climbers . This type of workout also can burn fat, build endurance , and help over all performance.
I hope we now understand the difference between looking strong and actually being strong.
Sunday, September 30, 2012
Saturday, September 22, 2012
How Do We Define Strength?
The reason for the title is clear but the meaning of strength isn't. People have some confusion on what strength is, and how they should apply it to their training.
Strength is generally defined as the ability to generate tension within the body although this tension may be used against an object like a weight or tire,etc.We can further say that there are three types of strength. Maximal strength , or absolute strength, is slow , grinding strength. The best examples are the competitive power lifts, dead lifts, squat, and bench press. The overhead/ military press is another example. Among body weight exercise the one arm push up and the one leg squat are good examples. And more recently, strongman lifts using huge tires or lifting kegs would count.Gymnastics also has some elements of pure strength.These lifts/exercises all start from a pause/complete stop, then maximum tension has to be generated in order to overcome the resistance. The resistance/weight is the obstacle, not the time or the number of reps. You'll notice in all these cases, the exercise is slow ( relatively speaking) and deliberate, certainly not jerky and rushed. Also notice how the reps are quite low, almost always in the 1-3 rep range, and certainly no more than 5. Especially in power lifting, where you're using maximal weight.
Then there's explosive strength. Here there's an eccentric motion ( downward) followed by a very fast concentric motion ( upward).This is power or mass x force/speed. In fact, the term "power lifting" from the previous paragraph is a misnomer and should be changed to strength lifting. Power motions are very fast. Examples include plyometrics such as clap push ups or jumping squats,medicine ball throws,kettle bell swings, and Olympic weight lifting , specifically the snatch and the clean and jerk. Although the movements are fast they must be done correctly.Also,again the reps , at least for Olympic weight lifting , are quite low. In fact, often they're just 1 rep per set because of the very complicated nature of these lifts as well as the pretty heavy loads .However for some of the plyometrics , medicine balls, and swings the number of reps can go higher.
Finally, there's strength endurance. Here the reps are at normal speed, not too fast or too slow, resistance is often ( but not always) very low, and the reps are higher than our previous examples.Examples include body weight push ups and pull ups or kettle bells and dumb bells. In the case of some body weight work, the number of reps can go quite high, such as 50+ push ups. However, pull ups are often harder to get beyond 5 or 6. This is due to the the fact that you're pulling your weight vertically.The same is true of many kettle bell lifts.In fact, in most of these endurance activities there is also some tension required in order to complete numerous reps.
Of course we have to measure success. In weight lifting ( I mean both power lifting and Olympic lifting) there is the total or absolute weight lifted , i.e a 500 lb dead lift or a 300 lb snatch. But another way is strength/ weight ratio. Basically this means your body weight vs the weight lifted. If a 150 lb man squatted 300 lbs he squatted double his body weight. That's very good.However, if a 300 lb man also squatted 300 lbs it obviously wouldn't be very good because he just squatted his body weight.
For some of the body weight explosive exercises height would we be used for a vertical jump while distance would be used for a long jump.
And obviously for most body weight endurance exercises , the number of reps is the main factor.It's a sign of real strength endurance to be able to crank out 100 non stop push ups, or 20 + pull ups.
A few have a mix. There are some guys who can do 10+ 1 arm push ups. There are guys who can do 25 kettle bell military presses with a 48 lb kettle bell. This is a mix of strength endurance and maximal strength. Definitely not for beginners!
Hopefully, now we've cleared up the different types of strengths. Now, we need to decide which one we need.
That's later.
Strength is generally defined as the ability to generate tension within the body although this tension may be used against an object like a weight or tire,etc.We can further say that there are three types of strength. Maximal strength , or absolute strength, is slow , grinding strength. The best examples are the competitive power lifts, dead lifts, squat, and bench press. The overhead/ military press is another example. Among body weight exercise the one arm push up and the one leg squat are good examples. And more recently, strongman lifts using huge tires or lifting kegs would count.Gymnastics also has some elements of pure strength.These lifts/exercises all start from a pause/complete stop, then maximum tension has to be generated in order to overcome the resistance. The resistance/weight is the obstacle, not the time or the number of reps. You'll notice in all these cases, the exercise is slow ( relatively speaking) and deliberate, certainly not jerky and rushed. Also notice how the reps are quite low, almost always in the 1-3 rep range, and certainly no more than 5. Especially in power lifting, where you're using maximal weight.
Then there's explosive strength. Here there's an eccentric motion ( downward) followed by a very fast concentric motion ( upward).This is power or mass x force/speed. In fact, the term "power lifting" from the previous paragraph is a misnomer and should be changed to strength lifting. Power motions are very fast. Examples include plyometrics such as clap push ups or jumping squats,medicine ball throws,kettle bell swings, and Olympic weight lifting , specifically the snatch and the clean and jerk. Although the movements are fast they must be done correctly.Also,again the reps , at least for Olympic weight lifting , are quite low. In fact, often they're just 1 rep per set because of the very complicated nature of these lifts as well as the pretty heavy loads .However for some of the plyometrics , medicine balls, and swings the number of reps can go higher.
Finally, there's strength endurance. Here the reps are at normal speed, not too fast or too slow, resistance is often ( but not always) very low, and the reps are higher than our previous examples.Examples include body weight push ups and pull ups or kettle bells and dumb bells. In the case of some body weight work, the number of reps can go quite high, such as 50+ push ups. However, pull ups are often harder to get beyond 5 or 6. This is due to the the fact that you're pulling your weight vertically.The same is true of many kettle bell lifts.In fact, in most of these endurance activities there is also some tension required in order to complete numerous reps.
Of course we have to measure success. In weight lifting ( I mean both power lifting and Olympic lifting) there is the total or absolute weight lifted , i.e a 500 lb dead lift or a 300 lb snatch. But another way is strength/ weight ratio. Basically this means your body weight vs the weight lifted. If a 150 lb man squatted 300 lbs he squatted double his body weight. That's very good.However, if a 300 lb man also squatted 300 lbs it obviously wouldn't be very good because he just squatted his body weight.
For some of the body weight explosive exercises height would we be used for a vertical jump while distance would be used for a long jump.
And obviously for most body weight endurance exercises , the number of reps is the main factor.It's a sign of real strength endurance to be able to crank out 100 non stop push ups, or 20 + pull ups.
A few have a mix. There are some guys who can do 10+ 1 arm push ups. There are guys who can do 25 kettle bell military presses with a 48 lb kettle bell. This is a mix of strength endurance and maximal strength. Definitely not for beginners!
Hopefully, now we've cleared up the different types of strengths. Now, we need to decide which one we need.
That's later.
Sunday, September 16, 2012
Useful Equipment
What workout equipment should you get? There are a few factors. Money is obviously an important factor. Space is another factor. Time also matters. And your goals play a part.
Right from the start let's scratch out machines. This applies to the gym as well as home. In fact, 90% of commercial gyms are made up of machines ( one of the main reasons I detest most gyms).Machines work individual body parts, not the whole body.This causes imbalances, one of the main reasons for injury. They also give a false sense of accomplishment , mainly because you don't have to use your stabilization muscles. You'll find it relatively easy to military press or leg press heavy amounts. Now try to clean and press or squat that same amount with free weights.No luck.You'll be lucky to use half the weight. Machines are in a set position, moving you through a fixed position, often sitting down. This isn't how you move in real life.This doesn't make you stronger. One of the best examples are those lat pull down machines. You may be able to do 20 reps with a reasonable amount of weight but try to do 20 pull ups. Again, you won't be able to. Machine exercises don't equal success in other activities.There may be a place for them in physical therapy but that's probably the only place they have any use.Plus they're usually way over priced.
One of the best and cheapest are dumb bells. They're also very convenient. You can take them with you almost anywhere. You can do almost any exercise with them.The best types are made of iron. They can range from as little as 1 lb up to 50+lbs.
Kettle bells are fantastic. Like dumb bells, they're pretty convenient to take. There are even a couple of exercises you can do which you can't with dumb bells ( the swing and clean). Because the center of gravity is in the middle unlike dumb bells ( which have even amounts on each side) this forces you to work harder.Grip , as well as ballistic shock from absorbing the hit of the kettle bell in the clean, is worked( good for contact activities like fighting,football,etc.).Depending on the work out as well as your skill and imagination, you can get a mixed work out of anaerobic and aerobic work out all in one.The only two drawbacks are the definitely not cheap price (although because of its versatility you can save a lot on unnecessary equipment,gym fees,etc.Also deals can be found on the internet) , as well as the fact that it takes quite a bit of good practice to become proficient in its use.
Dumb bells and kettle bells are great for moderate to high rep work outs,i.e strength endurance, either one exercise at a time or a circuit workout. Plus, because they're not as wide as free weights ( barbells) it's easier to do the Olympic snatch, which otherwise requires a lot of shoulder mobility.They can even be used for maximal one rep strength although here it's a little more difficult.The weight has to be heavy enough,you have to remove one of your limbs from the exercise ( 1 arm, 1 leg dead lift for example) , you have to change the angle of the exercise ( seated military press with the legs spread out), or a combination of all three.
This brings us to free weights. Certainly, for maximal one rep strength they are the easiest and most useful tool. Lifts like the squat, dead lift, military press, and bench press are best done with them.They really work that slow,grinding,strength.All your muscles come into play. Try to overhead press even 50% of your body weight , let alone 100+%, without cleaning the bar from the ground to shoulder level ( an explosive, difficult task in itself), then pressing it overhead. You'll have to really grip the bar, tense your whole body, your legs will press "downward" into the ground,as the bar goes overhead all your stabilizer muscles, especially the abs, will be needed to get that bar overhead. Weights are the best and easiest for maximal strength.That maximal strength has been shown to be helpful in almost every activity, especially when you need that sudden burst of strength ( keeping your fists up in the final round,etc).Even in medium to long distance activities they can help. I'm proof of that.Having a good base in maximal strength will also help you if you choose to do high rep work in the future.Also, low rep ( no more than 5 if even that) heavy weight training if done properly can be quite safe.Because the reps are so low you'll be able to concentrate on form thus avoiding improper techniques which is what most often causes injury. This type of training also produces natural testosterone, as well as releasing growth hormone into your blood stream ( provided you're eating right and getting proper rest).Plus you won't have to spend hours in the gym. No more than 30minutes, if even that( much of the time will be spent resting between sets ).You can also do Olympic lifting, the snatch and the clean and jerk and the clean and press. These lifts also can be heavy although they usually tend to be sub maximal . These lifts are very explosive ( except for the press part).They can really help in explosive sports like sprinting. They can give an incredible anaerobic work out.Like power lifting, this is a low rep work out. The major problem is the technical nature of the lifts. You may have to start with just an empty bar ( I have) or even a broom stick. Professional coaching is definitely recommended.
The major drawbacks to weights are the price ( though again deals can be found), as well as the space that's needed. Also, if you want a squat rack or bench, factor that in. A small bedroom definitely isn't going to work.And obviously you won't be able to take your weight set with you on vacation.
Other useful equipment include tires,sledge hammers, and kegs ( beer drinkers are happy!).Obviously these aren't very cheap and practical for most people .Medicine balls and stability balls, along with them. suspension equipment like TRX ,bands,rings and Jungle Gym are also pretty good stabilization and endurance equipment. They're also very convenient to carry. A pull up bar that fits in a doorway is good if you don't have access to a ledge you can hang from. I've never used the Perfect Push Up or Perfect Pull Up so I don't have first hand knowledge although people I've talked to have said they're pretty good. Some people have even been forced to improvise, often with good results. The best example is our military. Guys in Iraq and Afghanistan have been seen in some cases using rocks, machine parts, and even their duffle bags for work outs. American ingenuity!
For those who live in snowy climates, if you have the money as well as the space I suppose a treadmill would be good. Personally the few times I've been forced on a treadmill ( at a hotel near a crowded road) I definitely couldn't stand it. There's even a stationary pool! No way could I do that.
So skip the infomercial ads and the celebrities hawking the latest and greatest. Save your money on things that have been proven, often closer than you think.
Right from the start let's scratch out machines. This applies to the gym as well as home. In fact, 90% of commercial gyms are made up of machines ( one of the main reasons I detest most gyms).Machines work individual body parts, not the whole body.This causes imbalances, one of the main reasons for injury. They also give a false sense of accomplishment , mainly because you don't have to use your stabilization muscles. You'll find it relatively easy to military press or leg press heavy amounts. Now try to clean and press or squat that same amount with free weights.No luck.You'll be lucky to use half the weight. Machines are in a set position, moving you through a fixed position, often sitting down. This isn't how you move in real life.This doesn't make you stronger. One of the best examples are those lat pull down machines. You may be able to do 20 reps with a reasonable amount of weight but try to do 20 pull ups. Again, you won't be able to. Machine exercises don't equal success in other activities.There may be a place for them in physical therapy but that's probably the only place they have any use.Plus they're usually way over priced.
One of the best and cheapest are dumb bells. They're also very convenient. You can take them with you almost anywhere. You can do almost any exercise with them.The best types are made of iron. They can range from as little as 1 lb up to 50+lbs.
Kettle bells are fantastic. Like dumb bells, they're pretty convenient to take. There are even a couple of exercises you can do which you can't with dumb bells ( the swing and clean). Because the center of gravity is in the middle unlike dumb bells ( which have even amounts on each side) this forces you to work harder.Grip , as well as ballistic shock from absorbing the hit of the kettle bell in the clean, is worked( good for contact activities like fighting,football,etc.).Depending on the work out as well as your skill and imagination, you can get a mixed work out of anaerobic and aerobic work out all in one.The only two drawbacks are the definitely not cheap price (although because of its versatility you can save a lot on unnecessary equipment,gym fees,etc.Also deals can be found on the internet) , as well as the fact that it takes quite a bit of good practice to become proficient in its use.
Dumb bells and kettle bells are great for moderate to high rep work outs,i.e strength endurance, either one exercise at a time or a circuit workout. Plus, because they're not as wide as free weights ( barbells) it's easier to do the Olympic snatch, which otherwise requires a lot of shoulder mobility.They can even be used for maximal one rep strength although here it's a little more difficult.The weight has to be heavy enough,you have to remove one of your limbs from the exercise ( 1 arm, 1 leg dead lift for example) , you have to change the angle of the exercise ( seated military press with the legs spread out), or a combination of all three.
This brings us to free weights. Certainly, for maximal one rep strength they are the easiest and most useful tool. Lifts like the squat, dead lift, military press, and bench press are best done with them.They really work that slow,grinding,strength.All your muscles come into play. Try to overhead press even 50% of your body weight , let alone 100+%, without cleaning the bar from the ground to shoulder level ( an explosive, difficult task in itself), then pressing it overhead. You'll have to really grip the bar, tense your whole body, your legs will press "downward" into the ground,as the bar goes overhead all your stabilizer muscles, especially the abs, will be needed to get that bar overhead. Weights are the best and easiest for maximal strength.That maximal strength has been shown to be helpful in almost every activity, especially when you need that sudden burst of strength ( keeping your fists up in the final round,etc).Even in medium to long distance activities they can help. I'm proof of that.Having a good base in maximal strength will also help you if you choose to do high rep work in the future.Also, low rep ( no more than 5 if even that) heavy weight training if done properly can be quite safe.Because the reps are so low you'll be able to concentrate on form thus avoiding improper techniques which is what most often causes injury. This type of training also produces natural testosterone, as well as releasing growth hormone into your blood stream ( provided you're eating right and getting proper rest).Plus you won't have to spend hours in the gym. No more than 30minutes, if even that( much of the time will be spent resting between sets ).You can also do Olympic lifting, the snatch and the clean and jerk and the clean and press. These lifts also can be heavy although they usually tend to be sub maximal . These lifts are very explosive ( except for the press part).They can really help in explosive sports like sprinting. They can give an incredible anaerobic work out.Like power lifting, this is a low rep work out. The major problem is the technical nature of the lifts. You may have to start with just an empty bar ( I have) or even a broom stick. Professional coaching is definitely recommended.
The major drawbacks to weights are the price ( though again deals can be found), as well as the space that's needed. Also, if you want a squat rack or bench, factor that in. A small bedroom definitely isn't going to work.And obviously you won't be able to take your weight set with you on vacation.
Other useful equipment include tires,sledge hammers, and kegs ( beer drinkers are happy!).Obviously these aren't very cheap and practical for most people .Medicine balls and stability balls, along with them. suspension equipment like TRX ,bands,rings and Jungle Gym are also pretty good stabilization and endurance equipment. They're also very convenient to carry. A pull up bar that fits in a doorway is good if you don't have access to a ledge you can hang from. I've never used the Perfect Push Up or Perfect Pull Up so I don't have first hand knowledge although people I've talked to have said they're pretty good. Some people have even been forced to improvise, often with good results. The best example is our military. Guys in Iraq and Afghanistan have been seen in some cases using rocks, machine parts, and even their duffle bags for work outs. American ingenuity!
For those who live in snowy climates, if you have the money as well as the space I suppose a treadmill would be good. Personally the few times I've been forced on a treadmill ( at a hotel near a crowded road) I definitely couldn't stand it. There's even a stationary pool! No way could I do that.
So skip the infomercial ads and the celebrities hawking the latest and greatest. Save your money on things that have been proven, often closer than you think.
Sunday, September 9, 2012
What To Look For In A Trainer
As I've mentioned,one of the things I hope to accomplish with this blog is save the public from pain and heartache in their quest for physical improvement.
As I mentioned in my last post, a lot of misconceptions about working out are due to tv. Reality shows in particular.They have trainers getting in the face of totally unconditioned people, showing potentially dangerous techniques, along with unrealistic promises.The Biggest Loser and MTV's I Used To Be Fat are the best examples( for those who don't know I Used To Be Fat takes high school seniors who are overweight and sets them with a trainer who'll make them lean before they head off into the adult world).
So what should you look for in a trainer? Certification is a very important thing ( for example I am NASM certified) . If the trainer's not certified be very suspicious. What makes them think they can train people? Maybe if they were a military drill instructor or an Olympic athlete they could help . But even then, unless they studied about things like basic physiology and anatomy , they would only be going by what worked for them and not necessarily what will work for you. Paradoxically, be wary of a trainer with a cert but no athletic experience. Like I said earlier, why do they think they can help you? Studying from a book/class is fine but they've never put their lessons to the test. They're just going by a book. They've never had real results ( a 5:00 mile, 400lb squat,etc.). I have put my training to the test, mostly in running races ( 1 mile and upward) along with a power lifting event, as well as some swim endurance activities ( underwater swimming/breath holding).I've seen what works and what doesn't. This rule also applies to cosmetics , i.e losing weight.Speaking of which, look at the trainer. If they look like they've been training at Burger King, doing whopper presses, run away ( you'll save $ and you'll burn calories!). I've seen such trainers. Unless they're coming back from an injury ( which I definitely can relate to) they should lead by example ( 1 similar example that comes to mind is from the movie Pushing Hands. The Tai Chi Chuan sifu/master in 1 scene is smoking a butt while his students are practicing!I don't know whether to laugh or scream!).
1 of the biggest mistakes people make in looking for a trainer is thinking they have to work in a gym. Gyms/physical training, etc. is often referred to as the fitness industry. And like any industry, their goal is to make $ . Of course that's everyone's goal, but at what price? Most commercial gyms make their $ through memberships. And most trainers get a % of gym memberships.This is why many trainers are trying to sell memberships( they get a poor salary, commision is how they make their $).Plus some gyms and their trainers show all types of useless exercises, either pushing people ridiculously hard right from the beginning, or make no challenges as training progresses, the most famous being a gym in this "Planet" that definitely doesn't help "Fitness". There are a few good gyms but you've got to look very hard.
Tell the trainer what your goals are; losing weight, improved athletic performance,etc. See what they say and what they can do for you. Then make up your mind. Price, while a factor, shouldn't be the only factor. Remember,look at the people in those $10 membership gyms. Would you really want to be like them? It may sound self serving but the old saying is true; You get what you pay for.
I hope this gave you an idea of what to look for and what to expect.
As I mentioned in my last post, a lot of misconceptions about working out are due to tv. Reality shows in particular.They have trainers getting in the face of totally unconditioned people, showing potentially dangerous techniques, along with unrealistic promises.The Biggest Loser and MTV's I Used To Be Fat are the best examples( for those who don't know I Used To Be Fat takes high school seniors who are overweight and sets them with a trainer who'll make them lean before they head off into the adult world).
So what should you look for in a trainer? Certification is a very important thing ( for example I am NASM certified) . If the trainer's not certified be very suspicious. What makes them think they can train people? Maybe if they were a military drill instructor or an Olympic athlete they could help . But even then, unless they studied about things like basic physiology and anatomy , they would only be going by what worked for them and not necessarily what will work for you. Paradoxically, be wary of a trainer with a cert but no athletic experience. Like I said earlier, why do they think they can help you? Studying from a book/class is fine but they've never put their lessons to the test. They're just going by a book. They've never had real results ( a 5:00 mile, 400lb squat,etc.). I have put my training to the test, mostly in running races ( 1 mile and upward) along with a power lifting event, as well as some swim endurance activities ( underwater swimming/breath holding).I've seen what works and what doesn't. This rule also applies to cosmetics , i.e losing weight.Speaking of which, look at the trainer. If they look like they've been training at Burger King, doing whopper presses, run away ( you'll save $ and you'll burn calories!). I've seen such trainers. Unless they're coming back from an injury ( which I definitely can relate to) they should lead by example ( 1 similar example that comes to mind is from the movie Pushing Hands. The Tai Chi Chuan sifu/master in 1 scene is smoking a butt while his students are practicing!I don't know whether to laugh or scream!).
1 of the biggest mistakes people make in looking for a trainer is thinking they have to work in a gym. Gyms/physical training, etc. is often referred to as the fitness industry. And like any industry, their goal is to make $ . Of course that's everyone's goal, but at what price? Most commercial gyms make their $ through memberships. And most trainers get a % of gym memberships.This is why many trainers are trying to sell memberships( they get a poor salary, commision is how they make their $).Plus some gyms and their trainers show all types of useless exercises, either pushing people ridiculously hard right from the beginning, or make no challenges as training progresses, the most famous being a gym in this "Planet" that definitely doesn't help "Fitness". There are a few good gyms but you've got to look very hard.
Tell the trainer what your goals are; losing weight, improved athletic performance,etc. See what they say and what they can do for you. Then make up your mind. Price, while a factor, shouldn't be the only factor. Remember,look at the people in those $10 membership gyms. Would you really want to be like them? It may sound self serving but the old saying is true; You get what you pay for.
I hope this gave you an idea of what to look for and what to expect.
Monday, September 3, 2012
False Idols
Labor Day has been pretty good. I ran 4 1/2 miles this morning. And this afternoon I ran 20 x 20-50+ meters at Pepper Park Beach ( beach entrance to shore and back) on :45 intervals. This evening I'll dead lift ( maybe 185 lbs) and either military press or do kettle bell get ups.The morning run was 36:48. Not my best but could have been worse. But remember, like I said in the previous post, my main concerns are getting the technique down ( head up, lean from the ankles not the chest,etc.) and running softly with a fore/mid foot strike, thus avoiding injury. My pain level was about 2 in the morning and maybe a 1 in the afternoon ( although my feet were roasted on the hot sand!).
One of the things that differentiates me from the majority of trainers out there is working with people for their own needs as well as at their own pace, at least in the beginning. Yesterday I read an article by athletic trainer Eric Cressey cresseyperformance.com. It was about his conclusions on a popular gym chains form of training, especially for baseball players. It was an even handed article. I also had some of his conclusions. This gym encourages tough, intense but brief workouts.He felt while it was good for some people ,for baseball players ( the majority of his clients, including the Boston Red Sox) this program wasn't for them.His main criticism seems to be about the potential for shoulder injuries , which is already a big problem in base ball. He also felt ( as do I ) that technical moves such as Olympic weight lifting ( snatch, clean & jerk) shouldn't be practiced in a fatigued state, at least not each workout.
At least this gym has many good workouts and does condition you. Many popular gyms, along with their trainers, throw totally unconditioned people into unsafe, ridiculously tough workouts right from the start. Note that while these workouts are hard that doesn't necessarily mean they're productive. They also make unrealistic goals. You know, lose 100lbs in 3 months, enter a marathon in 2 months, become a black belt in 4 months,etc. TV has numerous examples. Jillian Michaels and The Biggest Loser come to mind. 1 episode actually took all the contestants to Marine Boot Camp in Camp Pendelton, Calif! Putting these people in 75 lb ruck sacks , having them climb up steep hills,etc. is criminal. TLC's L.A. Ink had an episode where tattoo artist Kat Von D wanted to enter a marathon for some charity along with her brother. I saw the trainer ( who herself looked like she could use some work!) tell Kat that sure she'd them ready in what, 2-3 months!Remember, Kat's also a well known party animal, her only workouts being Marlboro and Budweiser/Jaeger shot curls! And we're talking a whole marathon, 26.2 miles! I've been running on and off for 10 + years and I still haven't done a full marathon. Remember, longer distances makes your chances for injury go up dramatically ( although with proper preparation you can minimize it). Thank god Kat and her brother chose not to enter.
Because of these trainers people have a wrong expectation. 1 lady I worked with was disappointed with my step by step workout. She was 70+, no athletic experience, overweight. I started her with an 8 brocade chi kung warm up ,then had her dead lift a water jug and military press 5 lb dumb bells. I guess she expected to jump around and sweat on the first workout like Curves. This attitude goes to other physical activities.I see it as a lifeguard. I remember when I first became a lifeguard, I also taught swim lessons.One of the parents was disappointed that I went step by step( swing your arm over your shoulder, blow bubbles out your nose and mouth,etc.) with her 5 or 6 year old. Remember, this is the first lesson.She withdrew her son , telling the pool director, someone told her that you should throw a child in the water 10 feet away from the edge of the pool and make them swim back to the deck! I laughed and told the director whoever told her that is full of s***He laughed and said in the future explain to parents that the Red Cross doesn't believe in the sink or swim method.
There are people who understand about step by step. A future Marine I'm working with is in great shape but needs help with his swimming. I'm starting him on learning how to float and tread water.We'll worry about laps as he progresses. But there's no point about worrying about swimming underwater if he can't even tread. He understands that.That my friends is a guy who understands how to improve and hasn't swallowed the bs from the false idols and their instant success.
One of the things that differentiates me from the majority of trainers out there is working with people for their own needs as well as at their own pace, at least in the beginning. Yesterday I read an article by athletic trainer Eric Cressey cresseyperformance.com. It was about his conclusions on a popular gym chains form of training, especially for baseball players. It was an even handed article. I also had some of his conclusions. This gym encourages tough, intense but brief workouts.He felt while it was good for some people ,for baseball players ( the majority of his clients, including the Boston Red Sox) this program wasn't for them.His main criticism seems to be about the potential for shoulder injuries , which is already a big problem in base ball. He also felt ( as do I ) that technical moves such as Olympic weight lifting ( snatch, clean & jerk) shouldn't be practiced in a fatigued state, at least not each workout.
At least this gym has many good workouts and does condition you. Many popular gyms, along with their trainers, throw totally unconditioned people into unsafe, ridiculously tough workouts right from the start. Note that while these workouts are hard that doesn't necessarily mean they're productive. They also make unrealistic goals. You know, lose 100lbs in 3 months, enter a marathon in 2 months, become a black belt in 4 months,etc. TV has numerous examples. Jillian Michaels and The Biggest Loser come to mind. 1 episode actually took all the contestants to Marine Boot Camp in Camp Pendelton, Calif! Putting these people in 75 lb ruck sacks , having them climb up steep hills,etc. is criminal. TLC's L.A. Ink had an episode where tattoo artist Kat Von D wanted to enter a marathon for some charity along with her brother. I saw the trainer ( who herself looked like she could use some work!) tell Kat that sure she'd them ready in what, 2-3 months!Remember, Kat's also a well known party animal, her only workouts being Marlboro and Budweiser/Jaeger shot curls! And we're talking a whole marathon, 26.2 miles! I've been running on and off for 10 + years and I still haven't done a full marathon. Remember, longer distances makes your chances for injury go up dramatically ( although with proper preparation you can minimize it). Thank god Kat and her brother chose not to enter.
Because of these trainers people have a wrong expectation. 1 lady I worked with was disappointed with my step by step workout. She was 70+, no athletic experience, overweight. I started her with an 8 brocade chi kung warm up ,then had her dead lift a water jug and military press 5 lb dumb bells. I guess she expected to jump around and sweat on the first workout like Curves. This attitude goes to other physical activities.I see it as a lifeguard. I remember when I first became a lifeguard, I also taught swim lessons.One of the parents was disappointed that I went step by step( swing your arm over your shoulder, blow bubbles out your nose and mouth,etc.) with her 5 or 6 year old. Remember, this is the first lesson.She withdrew her son , telling the pool director, someone told her that you should throw a child in the water 10 feet away from the edge of the pool and make them swim back to the deck! I laughed and told the director whoever told her that is full of s***He laughed and said in the future explain to parents that the Red Cross doesn't believe in the sink or swim method.
There are people who understand about step by step. A future Marine I'm working with is in great shape but needs help with his swimming. I'm starting him on learning how to float and tread water.We'll worry about laps as he progresses. But there's no point about worrying about swimming underwater if he can't even tread. He understands that.That my friends is a guy who understands how to improve and hasn't swallowed the bs from the false idols and their instant success.
Saturday, September 1, 2012
Holding Back
Unless you're unusually lucky, or practice perfect form each time, if you work out regularly at some point you'll feel some strain, if not outright pain, worst of all injury. It doesn't matter what type of activity ( running,weights,etc).This doesn't mean give it up in order to avoid it.People sitting at their desk all day often end up with neck and back pain, typing on a keyboard can cause carpal tunnel syndrome of the wrist (all of which I've experienced from previous jobs). Hell, you can fall on an icy street or even miss a curb and fall, leading to foot injuries. Locking yourself away is no life.
As I've mentioned, my tib-fib complex ( ankles) started to act up again in the past week and a half. I'm not limping but I can feel things. Pain is from 2-4. I don't blame running per se. It 's my form ( I've reverted to toe first, making noise,pronating,etc.). So this week I kept up running but cut my distance big time. Tuesday I just did 1 1/2 miles in the morning and 1 in the evening ( 4 x 1/4 on the beach),Wednesday 5, Thursday 1, and Friday 2. I also concentrated on form, trying to run softly, quietly. Unfortunately my time went up in each case. I was averaging about 8:15 per mile. It's definitely hard to swallow. But I knew this would allow me to continue to run. This morning,Saturday, I decided to go for 6 miles instead of 7 or 9 (like last Saturday).Remember, last weeks 9 miler was 1:15, along with painful ankles. Well my 6 miler started off smooth, remembering to "run tall", land mid- forefoot, keep my head and chest up,etc.I wouldn't focus on time alone. Well I was surprised when I turned around at the half way point and my watch showed 24:14. I thought , I might make it under 48:00. I ended up making it in 47:16. While far from any record, it was an 8:00 or better pace. Pain wise, I was also only a 1 or 2. This is what we want. By cutting back but continuing, I was able to finish the week good. Like country singer Kenny Rogers sang "you got know when to hold em"! Seriously, If I hadn't backed off, and gone for a 9 miler today, I really believe things would have turned out far worse. I might have ended up out of commision for who knows how long, or at least a depressing, disgusting time.If you're struggling with something a good idea is to reduce it but keep it up, then come back.
Till next time.
As I've mentioned, my tib-fib complex ( ankles) started to act up again in the past week and a half. I'm not limping but I can feel things. Pain is from 2-4. I don't blame running per se. It 's my form ( I've reverted to toe first, making noise,pronating,etc.). So this week I kept up running but cut my distance big time. Tuesday I just did 1 1/2 miles in the morning and 1 in the evening ( 4 x 1/4 on the beach),Wednesday 5, Thursday 1, and Friday 2. I also concentrated on form, trying to run softly, quietly. Unfortunately my time went up in each case. I was averaging about 8:15 per mile. It's definitely hard to swallow. But I knew this would allow me to continue to run. This morning,Saturday, I decided to go for 6 miles instead of 7 or 9 (like last Saturday).Remember, last weeks 9 miler was 1:15, along with painful ankles. Well my 6 miler started off smooth, remembering to "run tall", land mid- forefoot, keep my head and chest up,etc.I wouldn't focus on time alone. Well I was surprised when I turned around at the half way point and my watch showed 24:14. I thought , I might make it under 48:00. I ended up making it in 47:16. While far from any record, it was an 8:00 or better pace. Pain wise, I was also only a 1 or 2. This is what we want. By cutting back but continuing, I was able to finish the week good. Like country singer Kenny Rogers sang "you got know when to hold em"! Seriously, If I hadn't backed off, and gone for a 9 miler today, I really believe things would have turned out far worse. I might have ended up out of commision for who knows how long, or at least a depressing, disgusting time.If you're struggling with something a good idea is to reduce it but keep it up, then come back.
Till next time.
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