Archive for the ‘Exercises’ Category

Today we are going to take a quick look at indoor cycling. I have taught a cycling class for a year now. It is a fun, effective, high energy and at times intense class. One day I’ll spend a considerable amount of time writing about the mechanics, safety and benefits of cycling but for today I just wanted to give you an idea of some things to do on your own. For all of you who have joined the training challenge this will be something you can use as a cross training exercise.

Warm up using light resistance (5-8 mins.)

Seated Climb- stay in your seat and add resistance every minute. Make it challenging  (4 mins.)

Standing Climb- come out of your seat but stay hovered over your chair with your hips back, tummy tight, keep resistance on and increase resistance every minute. (4 mins.)

Recover- take all of the resistance off (or if you’re on a bike that is computerized and adds resistance by pressing numbers bring your number down low to 2 or 3- 1 minute)

Endurance work- Take resistance back to a moderate level, find a speed that is moderate to quick but not a sprint and maintain that speed for 10 minutes.

Sprint Interval- adding slightly resistance begin to peddle as fast as you can for 20 seconds, make sure you have complete control of your wheel. If you are bouncing in your seat slow down or add resistance. After 20 seconds stand and peddle to recover for 40 seconds. Repeat 3 times.  

Recover (1 minute)

Repeat any portion (seated climb, standing etc. for 8 minutes)

Cool down

Stretch

I am excited to post two interviews with Travis Maples (Navy) and Matt Carr (Army). I have had the privilege of knowing these two guys for several years. Travis Maples is married to my dearest girl friend Amy and writes for the Man Speak blog mostly focusing on evangelism. Matt Carr and I worked together as interns with Volunteers for Christ, our church based campus ministry. It is a joy to get to learn from these two military men and my friends today.

Travis Maples

Branch: U.S. Navy

Duty Station: Commander Seventh Fleet(USS Blue Ridge) Yokosuka, Japan 1998-2002

Rate(Job): Radioman

Rank: Petty Officer Second Class

Besides running everyday, these were the two exercises that probably contributed most to my losing 35lbs in 8-9 weeks; plus there was no snacking and we ate only at meal times.  Since you were burning so many calories and not getting any snacks I wolfed down things that I normally wouldn’t eat i.e. mixed vegetables and brussel sprouts, lima beans.  Whatever they put on your tray you destroyed.

8 Count Body Builders

Start in the standing position

1. Squat down putting your hands by your feet
2. Kick your feet back to come to the push up position with arms extended
3. Lower your torso and stay there.
4. Raise your torso having completed one push up
5. Spread your feet apart
6. Bring your feet back together
7. Kick your feet back under you and remain in the squatted position with your hands by your feet
8. Come back to the standing position

And you have completed 1 repetition.  Keep in mind you do not move on to the next station until the instructor called out the next number i.e. you could remain on station 3 which is the lowered push up position until the instructor called out “4″. 

Flutter Kicks

Lie flat on your back

Bring your feet 6 inches off the deck.

Alternate kicking your feet with legs straight back and forth in a 4 count repetition.

Matt Carr

U.S. Army

Lieutenant

Served in Iraq for approximately 2 years

Our workouts in the Army tended to focus on cardio (a lot of running). The workouts would always begin with a lot stretching and warming up then we would embark on a 3-5 (on average) mile run. Sometimes we would do our cardio workouts on a track where we would do intervals ( i.e. sprint for 400m, jog for 200m, sprint again for 400m, etc…). Following the run we would then do some sort of workout routine. For instance if we were doing an upper body routine it may consist of push-ups (regular, close-grip, wide), pull-ups, chin-ups, etc…And, in almost every workout we did some sort of ab routine, crunches and sit-ups.

Maintaining your physical fitness as a soldier is very important. The tasks you have to accomplish and conditions you may find yourself in take a toll on your body, demanding you to stay fit.

Thank you Matt and Travis to taking time to give us some examples of your military workouts. Thank you for your service in the military. Most of all thank you for your love for God.    

In light of Veteran’s Day I thought we’d do a little boot camp training! I have enlisted two real life soldiers to help me. On Friday we’ll have the privilege of learning from Travis Maples (Navy) and Matt Carr (Army) about their military training and exercises. But before we hear from the real boot camp experts let’s take a look at some exercises that you might see in a civilian boot camp or circuit training class.

Let’s Train:

I taught a circuit training/athletic class. Here is an example of what you might have done in that class:

Perform each exercise one right after another with only a 15 second break for 3 rotations. On the first rotation do each exercise for 30 seconds. On the second and third rotation do each exercise for one minute without stopping and break for 30 seconds if needed.

1. Jump Jacks

2. Push Ups- modify if necessary (on knees)

3. Side to Side (jump side to side like you are jumping over an object. Land softly and     bend at the knee).

4. Triceps Dip

5. Ski Run (move arms and legs back and forth in a skiing motion)

6. High knees (if high knees are uncomfortable try jogging in place)

7. Squats

8. Burpees or side to side (you perform a burpee starting from a standing position. Bend with your knees all the way to the ground- hands touching the floor, pull your feet out into a pushup position, bring knees back into chest and stand. This is all done in one fluid motion.)

9. Lunges (alternate legs)

10. Biceps

11. Abdominal crunches

 12. Stretch at the very end

Remember to consult a physician before starting any fitness program.

I received this question and comment from a reader:

 ”Well I am an obese 26 year old girl. I am pushing 380lbs right now. I have been trying to eat right, but most diets leave me starving to death, so I have been packing fruits and stuff with me so when ever I get hungry in between meals, I grab an orange or apple instead of chips or candy. Anyways, I was wondering if you could recommend some exercises or routines that larger gals could do. I try to walk sometimes but I give out way to easy. And some of these exercises you see on TV in stuff, there is no way a larger girl can do some of those things. I use to be in good shape back when I was playing softball but I have always been large my whole life. Anything you could recommend would be appreciated.”

Thank you so much for your email. I look forward to spending a few Friday’s giving you and the readers of Trill Fitness some ideas to help you get started. To start us off, Delia Robinson, the creator of The Plus Factor is here to help me begin discussing this topic.

What is The Plus Factor?

The Plus Factor is an exercise class that is tailored for the plus size person, male and females. The actual full name is The Plus Factor/Re-shape Your Tomorrow a/k/a The Plus Factor.

How did it begin?  What inspired you to create The Plus Factor? 

The program began because I wanted to see something different in the fitness industry. I focused on myself and I knew I needed to see an instructor that looked like me who would give me the motivation to push myself. I felt if she had my body type and do the exercises, then I had no excuse but to do them as well. At the time I started the program I had not seen any plus size fitness instructors in any gyms. So with that in mind, I approached the YMCA with an idea and the rest is history. The program concept has extended from Knoxville to New York to Boston and many gyms are now including plus size fitness classes with plus size instructors.

How do you encourage people who may have never maintained a healthy lifestyle to begin a workout regimen?

I talk about myself and the yo-yo syndrome. I have a thyroid condition which I’ve had several radiation treatments which at times can set me back a while, but I get right back up and sometimes have to start all over again, just to get my weight back in check. I always ask people before they begin a workout program several questions: (1) what type of person are you; do you need a partner to stay motivated or you rather be alone in your fitness regimen (2) are you doing this for a vacation, relationship, or your health? (3) do you find yourself getting off track when someone comments you look like you’ve lost weight?

Is The Plus Factor a class or an independent group separate from a fitness facility?

Unfortunately, within NFC it’s a class, but it is also a class that can be conducted outside the facility on its own. When I had the classes at the YMCA, it did not require a membership and could be paid in eight week sessions. I really like that arrangement because plus size people have a different mind set to exercise, and they did not have to be locked into a three year membership.

Who can attend The Plus Factor classes?

Anyone can attend classes, but I really like to see plus size people who really need that special attention to fitness and the continued encouragement to getting off the couch. I was told by a person at one time I was being prejudiced but quickly came back with, “where can a plus size person go to work out and feel comfortable without a size 10 instructor and be in an environment with who look like them?” There was never an answer to that question.

What is a typical workout for the classes you teach?

A typical workout starts with making people feel comfortable within the group. Next, observing their coordination with different movements of exercise, increasing the difficulty and intensity and making sure laughter is present during classes. So typically a warm up, cardio, and cool down like any other class and yes variety, variety, variety! which is another reason I added the water classes. How wonderful it is to see a plus size person in a bathing suit not being ashamed and getting off the couch to get exercise. Currently, we have only one male in our class and he has a great time with us. 

Are there any other activities or events you are currently doing or planning for The Plus Factor?

 Yes, I am hosting a fitness cruise to Alaska in Sept 08. and currently we are training in getting ready to walk in the Knoxville Covenant Health Marathon in March 2008. In 2006, I was the walking spokesperson for the marathon with Missy Kane, and have applied again for 2008. We’ve started the training early to allow for the holidays and be able to get back on track (if we fall off) and be in condition in time to walk the half marathon (13.1 miles). We have a schedule we are following and so far the few that have challenged themselves to do it are doing well. If anyone wants to join us, we would love to have them!  My ultimate goal is to see a plus size fitness facility that is very much needed in our community. I already have a petition with many signatures that would support the cause.

How might someone contact you?

They can contact me at my email and I will speak with them, get a pass for 3 classes and hopefully they will join us. My email is: upsize@bellsouth.net.

Thank you, Delia, for taking the time to share about The Plus Factor and some quick tips for getting started.   

If you have further questions or would like more specific questions answered, please send me an email and I will be happy to answer them over the next couple of weeks. You may email your questions to trillia@trillfitness.com.

If you’ve been to a fitness facility you have most likely seen a room packed with people lifting what appears to be enormous amounts of weights on a barbell. I have recently completed a training to be a Body Pump Instructor. I am also trained toteach Powerflex. After each training I have left with the same thought- barbells really are “the way to go” if they are available to someone. One advantage to using a barbell is that each muscle has to work at the same time. This provides a balance, helping both sides grow stronger together. So what can you do with a barbell? The answers simple, almost everything!

My first suggestion before we get started is to attend a class such as Body Pump, Flex-n-Pump or Powerflex. This will allow you to get a better understanding of how to use the bar most effectively and safely. And as always, consult a physician before beginning any fitness workout/program.

Use the barbell for:

Squats

Place the desired amount of weight evenly on each end of the bar. You can max out the weight on squats, in other words, don’t be afraid to go a little heavy. Place the bar on your shoulders and not your neck. Make sure shoulders are back and down and feet are slightly wider than shoulder width a part. Bend knees, keeping knee over your ankle and hips back. Your core should be tight and pelvis tucked in.

Bicep Curl

Using heavy to medium weights place wrap your hands around the barbell and place hands right outside of your thighs. Make sure not to rest your elbows on your hips but do keep them tucked into your side. Curl up and fully extend down.

Tricep Dips

Sit in a chair or on an aerobic step. Place weighted barbell on your thighs/lap. Lift yourself off of the step. Legs should be straight or slightly bent. Begin to bend with your elbows pointing straight back, shoulders are back and down away from your ears. Keep the small of your back close to your step. Rise up but don’t lock out your arms, keep a soft bend and repeat.

Dead Lifts

Grab that weighted bar and stand with your shoulders back and down, tummy in, chest lifted, and chin straight with a slight tuck downwards, feet should be hip width a part. Bend forward hinging from the hip with knees slight bent. This is not a squat.  The barbell should be straight ahead and at your knees. Hands can be shoulder width to slightly wider than shoulder width a part. Back is straight and chest is lifted. (Variation: Dead Row- take the bar from the knees, while still in the bent over position, straight to the belly bottom and back down.)

Shoulder Press

Standing with your shoulders back and down, chest lifted, tummy tucked, and feet hip width a part, take a weighted bar (less weight than all other exercises) and place your hands around the bar slightly wider than shoulder width a part. Tuck your elbows in so they are positioned underneath the bar. Hold bar to the level of your chin and drive the bar straight up. Keep your eyes forward and chin down. Don’t lock out your elbows at the top. Slowly bring the bar back down to chin level.

We have barely touched the surface and I’m already tired! These are only a few (and I mean a few) ways you can use the bar. If you don’t own a bar or have a gym membership all of these exercises may be done with dumbbells.

Enjoy your workout!

Are you ready to start lifting? Okay then, what are you waiting for? Grab your 30 lb weights and get started. Wait, wait!  Strength training is pretty simple, but if it’s done incorrectly it can be catastrophic to your body. So before we starting lifting I thought we would go over some general saftey guidelines. I will focus mainly on form while using body weight as weight, free weights and barbells. Believe it or not, there is a proper way to perform every exercise. I am going to break these posts up into exercise segments. I thought we’d start with the areas most women want to work, their legs and abs.

Squats

To perform a squat properly sit down like you are sitting in a chair (you may even want to grab a chair to practice and hover over it). Your knees should be over your ankles, in other words there is a straight line from your knee to your ankle. Your weight should be in the back of her heels and not towards the front of your foot. Feet and shoulders are facing forward.  To squat you go down as far as you can without breaking your form (knees over your ankle, hips back, weight in your heels, feet facing forward).

Squat Variations

Plie squat:your feet are facing out, away from each other. Your stance will be wider. When you squat your knee stays over your ankle and lift by squezzing your inner thigh muscles.

Squats with a barbell: If you own a barbell you can perform a squat using it by placing the weight on your shoulders. You want to avoid resting the weight on your neck. It is very important to remember your form when performing squats but it’s even more important when doing a weight barring squat. Without proper form you could injure your knees, back, and neck.

What are you working?

Squats work the thigh muscles, quadriceps, hamstrings, inner thighs, and gluts. If you are wondering what to do to work your legs; I think we’ve found the answer!

Okay- now that we’ve finished talking about saftey feel free to give it a try.  Remember always consult a physician before starting any workout. Drink pletny of fluids and warm up and stretch.

How often am I suppose to lift?

During the next post I’ll give you some general frequency guidelines for weight training. We will also focus on our abs or core muscles.

Treadmills are some of the most used, generally functional, and boring fitness equipment in our gyms and homes. Most of us jump on the treadmill, hit the “quick start” button and begin our journey only to get five minutes in and wonder if six minutes is enough cardio for one day. I would try to count or listen to music or pray for time to miraculously go by quicker. That is until I began to take, and now teach, a treadmill class. Treadmills can transform a stroll in the park into a hike up a mountain and a five mile jog into a 5k race. Treadmills do not have to be boring! Today I’d like to share with you a few ways you can take your boring treadmill and make it into a machine you’ll want to keep running to.

Variation is the Key

Have you been doing the same treadmill workout everyday? If so, you may not only get bored with your workout but you might not be getting the maximum benefits of your workout. At some point you’ll need to run or walk longer, take the treadmill up on an incline, or speed up. For many of us, it’s a matter of knowing what to do. Many treadmills have programmed exercises that you can do. The only problem with these programs is that generally you need to wear a heart monitor in order for the program to continue during your workout. Later I will be giving you a workout that you can try on your own. This workout may be used on a treadmill or elliptical machine.

Benefits of Treadmill

1. You can use it year round. I love to run outside, except in the winter. What’s great about a treadmill is that I can use it whenever I like.

2. It does not require coordination! This is great news for many people. There is absolutely no choreography, no step, no complicated movements, just walking (or running).

3. You’re in control of speed and gradient. If you don’t want to go up a hill you don’t have to, if you want to jog up a hill you can do that. Your local park may not have a hill and if you’re on a hill outside you can’t push a button and be down in a few seconds. Treadmills allow you to adjust the workout to your preferences and needs.

4. No wind resistance. When you are on a treadmill it is easier than running outside because you are not fighting the wind. This may be a disadvantage for someone training for a race; it would be advantageous to have some outside running time.

Let’s Workout!

There are three sections of my treadmill workouts: the warm-up, the working segment, the cool down. I teach a 45 minute class so I will be giving you a 45 minute workout. If you would like to try it but do not have 45 minutes to devote to cardio, try shaving a few minutes off of the working segment. Warming up and cooling down are essential for your exercise program. A proper warm-up allows your body to prepare and prevent injury. A cool-down helps prevent a rapid drop in blood pressure (Fitness Theory & Practice, AFAA). Have you ever been dizzy after a workout? Chances are you may not have cooled down properly.

Safety

Most treadmills have a device you can attach to your shirt that will stop the treadmill automatically in the event of a fall. Attach that device to yourself. When walking you want to walk heal to toe, shoulders should be back and down, and core in tight. If speed walking make sure your hips do not sway as you walk. For monitoring heart rate, I suggest slowing down if you can’t talk or have a feeling of exhaustion. You may also check your heart rate against the charts posted on the treadmills if one is available.

One thing I tell my class is they never have to run. I will give different instructions for walkers and runners. If you want to push your self during the longer runs in the workout but you don’t want to run, just increase the elevation. I also tell my class “I want you to be glad you came!” If you try these workout I hope you are glad you came by. Let me know how it goes.

Click here or see workout below.

E= Elevation (increase the incline to the number beside the E)
S= Approximate Speed (go at your own pace)

Workout 1

5 Minute Warm-up and stretch
5 minute light jog or quick walk (S 4.0-4.5, E3)
Walk 1 minute recovery (S 3.0-3.5; E3)

60 seconds jog/ 90 seconds walk speeding up and increasing elevation (10 min workout)

start jog or quick walk (S 4.0-4.5, E3)- 60 sec.
Walk slowing down to walking pace (S 3.5-3.8)- 90 sec.
Jog/QW (S 4.0-4.5, E5)- 60 sec.
Walk slowing down to walking pace (S 3.5-3.8)- 90 sec.
Jog/QW (S 4.0-4.5, E5)- 60 sec.
Walk slowing down to walking pace (S 3.5-3.8)- 90 sec.
Jog/QW (S 4.0-4.5, E7)- 60 sec.
Walk slowing down to walking pace (S 3.5-3.8)- 90 sec.

Walk 1 minute recovery (S 3.0-3.5; E3)

3 minute light jog or quick walk (S 4.0-4.5, E3)

Walk slowly up a hill increasing elevation every 2 minutes (8 minute workout)
S=3.5-3.8

Start at E5- 2 minutes
E8- 2 minutes
E11- 2 minutes
E 14- 2 minutes (you may need to slow down at this point)

Walk down hill decreasing elevation every 1 minute (3 minutes workout)
E 11- 1 minute
E 7- 1 minute
E 3- 1 minutes

Walk 1 minute recovery (S 3.0-3.5; E3)

Cool Down and Stretch (S 2.0 after 3 minutes S 0, E 0- 6 minutes total )

Workout 2

5 Minute Warm-up and stretch

Jog Workout (Jog or Walk at own quick pace, E 2; 22 minute workout)

Quick Jog 3 minutes
Walk 90 seconds
Quick Jog 5 minutes
Walk 2.5 minutes
Quick Jog 3 minutes
Walk 90 seconds
Quick Jog 5 minutes

Walk 1 minute recovery (S 3.0-3.5; E2)

Walk slowly up a hill increasing elevation every 2 minutes (8 minute workout)
S=3.0-3.5

Start at E3- 2 minutes
E5- 2 minutes
E8- 2 minutes
E11- 2 minutes

Walk down hill decreasing elevation every 1 minute (3 minutes workout)

E 11- 1 minute
E 7- 1 minute
E 3- 1 minutes

Cool Down and Stretch (S 2.0 after 3 minutes S 0, E 0- 6 minutes total )

Remember to consult a physician before beginning any workout program.