Wednesday, September 29, 2010
Tuesday, September 28, 2010
Swim, Bike, Run, Swim, Bike, Run
Swim, bike, run...is this the extent of your workout?
If you are a triathlete or endurance athlete these three modes of exercise probably define most of your workout.
Most triathlete hold up the elite of their sport as the best athletes in the world. After all, they can run uber miles, swim for an hour and bike endlessly. Who could be more fit than Chris McCormack, Normann Stadler and Michellie Jones, the most recent winners of the storied Kona Ironman?
On the flip side, power lifters and NFL lineman are lifting 300+ lbs of weight and building muscles on top of their muscles. Aren't they the most fit?
I strongly argue that neither the Ironman winner or the NFL lineman are the fittest in the world. The elite triathletes are notably weak when it comes to moving any weight around and, as NFL All-Pro lineman Albert Haynesworth proved during training camp this year when he couldn't run a 1/2 mile, NFL lineman don't have endurance.
If your workout consists of swim, bike, run, swim, bike, run, you need to change it up....even if you are training for an event.
Total fitness comes from a balance of speed, endurance, strength, flexibility, stamina, balance, coordination, power, and agility. The athlete that achieves this or at least regularly works toward it will have more complete fitness.
This training involves total body, functional weight lifting, body weight exercises for muscular control and endurance, traditional cardio exercises done as fast-paced intervals and more.
If your in need of a boost to your fitness program. If you want to be faster on your bike or in your run. If you want to beat people at everything, not just your specialty event, then contact me to discuss using my Interval Strength Training program to get results.
If you are a triathlete or endurance athlete these three modes of exercise probably define most of your workout.
Most triathlete hold up the elite of their sport as the best athletes in the world. After all, they can run uber miles, swim for an hour and bike endlessly. Who could be more fit than Chris McCormack, Normann Stadler and Michellie Jones, the most recent winners of the storied Kona Ironman?
On the flip side, power lifters and NFL lineman are lifting 300+ lbs of weight and building muscles on top of their muscles. Aren't they the most fit?
I strongly argue that neither the Ironman winner or the NFL lineman are the fittest in the world. The elite triathletes are notably weak when it comes to moving any weight around and, as NFL All-Pro lineman Albert Haynesworth proved during training camp this year when he couldn't run a 1/2 mile, NFL lineman don't have endurance.
If your workout consists of swim, bike, run, swim, bike, run, you need to change it up....even if you are training for an event.
Total fitness comes from a balance of speed, endurance, strength, flexibility, stamina, balance, coordination, power, and agility. The athlete that achieves this or at least regularly works toward it will have more complete fitness.
This training involves total body, functional weight lifting, body weight exercises for muscular control and endurance, traditional cardio exercises done as fast-paced intervals and more.
If your in need of a boost to your fitness program. If you want to be faster on your bike or in your run. If you want to beat people at everything, not just your specialty event, then contact me to discuss using my Interval Strength Training program to get results.
We're here to work
This past weekend two of my favorite clients finished their first 100-mile bike ride. We call that a "Century Ride." 100-miles on a bike is impressive for anyone, but slightly more impressive for this husband and wife team.
You see, she just turned 60 years old and he is clinging to 59 for a few more weeks. (He reminds her about the difference in that first number about every 5 minutes!)
They are not hardcore triathletes or longtime athletic competitors. They are parents, home owners and have careers. They get aches and pains, overcome obstacles, and sometimes do more than they should. But THEY GET IT!!
For the three years we've worked together their mantra has been "we're here to work." He had a long day at the office, her shoulder is nagging, they both did a long ride the day before. All of those possible excuses present themselves every week. But they stick to their world view...."we're here to work."
And work they do. We meet once a week at 8pm to do a total body workout that includes short cardio intervals, lots of full body exercises, dumbbells, medicine balls, TRX straps, etc. They want to leave feeling like they made a difference in their health. They want to be faster on the bike, strong for their kayak, and feel good about themselves.
Do you think you will be able to do a 100-mile bike ride when you reach 60? If not, start doing something about it now. Contact me for a complimentary fitness consultation and a fitness assessment. Let's see where you are with your fitness and get you moving more.
Remember my Elevation Boot Camp in Chalfont runs M/W/F at 5:45am and M/Tu/Th at 6:15pm. Come out and get the first week of classes for free.
Be well,
Paul
Paul Dziewisz
Active Personal Fitness
CrossFit Level 1 Trainer
NASM - Certified Personal Trainer
www.ActivePersonalFitness.com
267.626.7478
"You give us the effort...we'll get you the results."
You see, she just turned 60 years old and he is clinging to 59 for a few more weeks. (He reminds her about the difference in that first number about every 5 minutes!)
They are not hardcore triathletes or longtime athletic competitors. They are parents, home owners and have careers. They get aches and pains, overcome obstacles, and sometimes do more than they should. But THEY GET IT!!
For the three years we've worked together their mantra has been "we're here to work." He had a long day at the office, her shoulder is nagging, they both did a long ride the day before. All of those possible excuses present themselves every week. But they stick to their world view...."we're here to work."
And work they do. We meet once a week at 8pm to do a total body workout that includes short cardio intervals, lots of full body exercises, dumbbells, medicine balls, TRX straps, etc. They want to leave feeling like they made a difference in their health. They want to be faster on the bike, strong for their kayak, and feel good about themselves.
Do you think you will be able to do a 100-mile bike ride when you reach 60? If not, start doing something about it now. Contact me for a complimentary fitness consultation and a fitness assessment. Let's see where you are with your fitness and get you moving more.
Remember my Elevation Boot Camp in Chalfont runs M/W/F at 5:45am and M/Tu/Th at 6:15pm. Come out and get the first week of classes for free.
Be well,
Paul
Paul Dziewisz
Active Personal Fitness
CrossFit Level 1 Trainer
NASM - Certified Personal Trainer
www.ActivePersonalFitness.com
267.626.7478
"You give us the effort...we'll get you the results."
Sunday, September 19, 2010
Constantly varied functional movements done at high intensity -- huh?
Doing constantly varied functional movements at high intensity is the key improving fitness and getting the healthy feeling and looking body you want.
Notice I said it is "the key", not "the secret". There is nothing secret about constantly varied functional movements at high intensity.
But you may not understand what I mean.
In this blog we will break each phrase down and give you a basic understanding of how to approach your exercise. Future blogs will dig deeper.
Let's start with functional movements. Functional movement has been a buzz word in fitness for the last 5 years. Functional movements are natural body movements performed on a daily basis in the course of living your life. The classic example is a squat which is an exercise that mimics sitting down into a chair and standing up from that chair. That is an activity you perform 50 times daily without thinking about it. Similarly, when you drop a pen and bend down to pick it up you are performing another functional movement, a deadlift. Learning how to perform functional movements efficiently with weight improves your ability to move on a daily basis.
What does it mean to constantly vary these functional movements? Traditional strength training programs prescribe a set of standard exercises with a fixed number of sets and repetitions performed in the same sequence with slight increases in weight over a 4-6 week period. I believe this is not optimal if you want to be fit as you face your daily life. Is there any part of your life that remains constant and unchanging over a period of 4-6 weeks? I didn't think so.
Your workouts will be more effective if they exercises, sets, repetitions, and sequences are randomized to a degree. If you could envision a PowerBall lottery machine where the numbers on the ball are replaced with a exercise and you pulled out random balls and executed those exercises as they appeared you would improve your overall fitness and prepare your body for living daily. Will talk about how the randomness can be given some structure to improve it's effectiveness in future blogs.
The results you want are driven by high intensity. How much work can you do in given period of time? The more work (weight moved) you can do in given period the high your intensity level. The intensity of your workout should be constrained only by your physical and psychological tolerance. Try to lift 40lbs over your head 100 times and you will likely hit a physical limit (you have to rest because your muscles are fatigued) or a psychological limit (oh my God I have 60 more to go!!).
Combine functional movements with constant variation and high intensity and you will achieve the level of health you want and get all the fringe benefits (lean and lovely body) that go along with it.
Be well,
Paul
Paul Dziewisz
Active Personal Fitness
www.ActivePersonalFitness.com
CrossFit Level 1 Trainer
NASM - Certified Personal Trainer
267.626.7478
Notice I said it is "the key", not "the secret". There is nothing secret about constantly varied functional movements at high intensity.
But you may not understand what I mean.
In this blog we will break each phrase down and give you a basic understanding of how to approach your exercise. Future blogs will dig deeper.
Let's start with functional movements. Functional movement has been a buzz word in fitness for the last 5 years. Functional movements are natural body movements performed on a daily basis in the course of living your life. The classic example is a squat which is an exercise that mimics sitting down into a chair and standing up from that chair. That is an activity you perform 50 times daily without thinking about it. Similarly, when you drop a pen and bend down to pick it up you are performing another functional movement, a deadlift. Learning how to perform functional movements efficiently with weight improves your ability to move on a daily basis.
What does it mean to constantly vary these functional movements? Traditional strength training programs prescribe a set of standard exercises with a fixed number of sets and repetitions performed in the same sequence with slight increases in weight over a 4-6 week period. I believe this is not optimal if you want to be fit as you face your daily life. Is there any part of your life that remains constant and unchanging over a period of 4-6 weeks? I didn't think so.
Your workouts will be more effective if they exercises, sets, repetitions, and sequences are randomized to a degree. If you could envision a PowerBall lottery machine where the numbers on the ball are replaced with a exercise and you pulled out random balls and executed those exercises as they appeared you would improve your overall fitness and prepare your body for living daily. Will talk about how the randomness can be given some structure to improve it's effectiveness in future blogs.
The results you want are driven by high intensity. How much work can you do in given period of time? The more work (weight moved) you can do in given period the high your intensity level. The intensity of your workout should be constrained only by your physical and psychological tolerance. Try to lift 40lbs over your head 100 times and you will likely hit a physical limit (you have to rest because your muscles are fatigued) or a psychological limit (oh my God I have 60 more to go!!).
Combine functional movements with constant variation and high intensity and you will achieve the level of health you want and get all the fringe benefits (lean and lovely body) that go along with it.
Be well,
Paul
Paul Dziewisz
Active Personal Fitness
www.ActivePersonalFitness.com
CrossFit Level 1 Trainer
NASM - Certified Personal Trainer
267.626.7478
Thursday, August 19, 2010
The fastest, hardest one mile you'll ever run
Today's workout was all about intervals. My friends at CrossFit suggested the following workout. It turned out to be the fastest, hardest one mile I've ever run.
After a full warmup (see below)
Sprint for 20 seconds
Then rest for 40 seconds
Repeat for a total of 15 sprints. Total workout takes 15 minutes.
Do this workout at a track and start each new sprint precisely where the last one left off. I carried a stopwatch in one hand and a playing card in the other. When the stop watch hit 20 seconds I dropped the playing card and then walked back to it during my recovery period so I knew where to start the next one.
That is a total of 5 minutes of running and 10 minutes of resting.
The challenge is to go all out during the sprints and then recover hard during the rest time.
Based on the results I saw posted online I set my goal for 1 mile total over the 15 sprints. I reached 1 mile and 20 yards.
Benefits of this workout
1) Intervals are a great way to optimize your cardio workouts. It improves your bodies ability to work at a high or even anaerobic heart rate and improves your ability to recover faster from intense efforts.
2) For distance runners, running at a faster pace rather than a steady slower pace will teach your body the mechanics needed to run faster and help you improve your distance times.
3) This workout can easily be used as a benchmark workout to see how your fitness has improved over time.
Remember, all fitness levels can do this workout. If you can't sprint then run, can't run then jog, can't jog then power walk, can't power walk then walk. Just go as intensely as you can within your fitness level.
Suggested Warmup
2 sets of:
15 body weight squats
25 jumping jacks
15 supermen
15 pushups
15 walking lunges
30 second plank
After a full warmup (see below)
Sprint for 20 seconds
Then rest for 40 seconds
Repeat for a total of 15 sprints. Total workout takes 15 minutes.
Do this workout at a track and start each new sprint precisely where the last one left off. I carried a stopwatch in one hand and a playing card in the other. When the stop watch hit 20 seconds I dropped the playing card and then walked back to it during my recovery period so I knew where to start the next one.
That is a total of 5 minutes of running and 10 minutes of resting.
The challenge is to go all out during the sprints and then recover hard during the rest time.
Based on the results I saw posted online I set my goal for 1 mile total over the 15 sprints. I reached 1 mile and 20 yards.
Benefits of this workout
1) Intervals are a great way to optimize your cardio workouts. It improves your bodies ability to work at a high or even anaerobic heart rate and improves your ability to recover faster from intense efforts.
2) For distance runners, running at a faster pace rather than a steady slower pace will teach your body the mechanics needed to run faster and help you improve your distance times.
3) This workout can easily be used as a benchmark workout to see how your fitness has improved over time.
Remember, all fitness levels can do this workout. If you can't sprint then run, can't run then jog, can't jog then power walk, can't power walk then walk. Just go as intensely as you can within your fitness level.
Suggested Warmup
2 sets of:
15 body weight squats
25 jumping jacks
15 supermen
15 pushups
15 walking lunges
30 second plank
Wednesday, August 11, 2010
Can you really get a good workout in 5 minutes?
Monday was crazy busy for me. Starting with an adult boot camp at 5:45am and ending with my last one-on-one session at 8pm with all sorts of sessions and meetings in between, I literally had 10 minutes to get in a workout. But you can't really get a workout done in 10 minutes so why bother, right?
Wrong.
I warmed up for 5 minutes with body weight squats, lunges, jumping jacks and jump ropes. 2 rounds of about 30 seconds each just to get my blood flowing, muscles warm (not hard on a 90+ degree day) and lungs open. Then I hit it hard.
Here is the workout I did:
3 rounds of:
100lbs barbell ground to overhead - start with the weight on the ground and end with it overhead using any method you choose (snatch, clean and press, clean and jerk, squat/reverse curl/press, etc)
200 yard shuttle sprint (50 yards out, back, out and back)
5 minutes and 15 seconds.
Is this really an effective workout? Really, what can be accomplished in 5 minutes?
Yes, it is a great workout. Here's why:
1) Something is always better than nothing. Raising your heart rate and contracting your muscles will always have a health benefit over not using them.
2) The exercises chosen utilize all of your muscles. As a general rule, the more joints moving during an exercise the better that exercise is. Multiple joint exercises are called compound exercises. Moving a weight from the ground to overhead requires movement at your ankle, knee, hip, shoulder and elbow joints. You can't get more compound than that. Compound exercises are the most efficient for getting a total body workout. Use them frequently and definitely when you have limited time.
3) Short workouts done at high intensity (repeat....high intensity) will improve your anaerobic conditioning. You know when you're in a rush and forget something at the office and the elevator is taking too long? You have to run up 4 flights of stairs and you're out of breath at the top. You are likely using your anaerobic system. Your body is operating in oxygen deficit. It can only do so for a short period but the more you train in your anaerobic zone the longer you can sustain a high intensity effort.
4) The workout establishes a benchmark for you to try and beat the next time. I recorded my time so that when I do that workout next I have a time to shoot for. Always try to better your best on benchmark workouts.
Here is another suggestion for a short workout. Use the Tabata method. Choose an exercise. I suggest body weight squats, lunges, pushups, pullups, situps or running sprints. Perform as many of that exercise as you can in 20 seconds then rest for 10 seconds (just 10 seconds) and repeat that sequence 10 times. That is a 5 minute workout. Remember, when doing the exercise don't sacrifice form for speed but do focus on doing as many reps as possible. I can hold at 21 body weight squats for 10 rounds. I can start at 24 pushups but my numbers tail off as the rounds get higher.
I guarantee you will feel a Tabata workout the next day.
Be well,
Paul
Paul Dziewisz
Active Personal Fitness
http://www.activepersonalfitness.com/
267.626.7478
"You give us the effort...we'll get you the results."
Wrong.
I warmed up for 5 minutes with body weight squats, lunges, jumping jacks and jump ropes. 2 rounds of about 30 seconds each just to get my blood flowing, muscles warm (not hard on a 90+ degree day) and lungs open. Then I hit it hard.
Here is the workout I did:
3 rounds of:
100lbs barbell ground to overhead - start with the weight on the ground and end with it overhead using any method you choose (snatch, clean and press, clean and jerk, squat/reverse curl/press, etc)
200 yard shuttle sprint (50 yards out, back, out and back)
5 minutes and 15 seconds.
Is this really an effective workout? Really, what can be accomplished in 5 minutes?
Yes, it is a great workout. Here's why:
1) Something is always better than nothing. Raising your heart rate and contracting your muscles will always have a health benefit over not using them.
2) The exercises chosen utilize all of your muscles. As a general rule, the more joints moving during an exercise the better that exercise is. Multiple joint exercises are called compound exercises. Moving a weight from the ground to overhead requires movement at your ankle, knee, hip, shoulder and elbow joints. You can't get more compound than that. Compound exercises are the most efficient for getting a total body workout. Use them frequently and definitely when you have limited time.
3) Short workouts done at high intensity (repeat....high intensity) will improve your anaerobic conditioning. You know when you're in a rush and forget something at the office and the elevator is taking too long? You have to run up 4 flights of stairs and you're out of breath at the top. You are likely using your anaerobic system. Your body is operating in oxygen deficit. It can only do so for a short period but the more you train in your anaerobic zone the longer you can sustain a high intensity effort.
4) The workout establishes a benchmark for you to try and beat the next time. I recorded my time so that when I do that workout next I have a time to shoot for. Always try to better your best on benchmark workouts.
Here is another suggestion for a short workout. Use the Tabata method. Choose an exercise. I suggest body weight squats, lunges, pushups, pullups, situps or running sprints. Perform as many of that exercise as you can in 20 seconds then rest for 10 seconds (just 10 seconds) and repeat that sequence 10 times. That is a 5 minute workout. Remember, when doing the exercise don't sacrifice form for speed but do focus on doing as many reps as possible. I can hold at 21 body weight squats for 10 rounds. I can start at 24 pushups but my numbers tail off as the rounds get higher.
I guarantee you will feel a Tabata workout the next day.
Be well,
Paul
Paul Dziewisz
Active Personal Fitness
http://www.activepersonalfitness.com/
267.626.7478
"You give us the effort...we'll get you the results."
Wednesday, August 4, 2010
Childhood Obesity: A Matter of National Security?
On Tuesday morning I was part of a group of wellness professionals from Central Bucks who were tapped to spearhead childrens' health programs for Congressman Patrick Murphy's district. The group included fitness trainers, nurses, nutritionists, school administrators, chefs, community leaders, etc.
Among the points made at the beginning of the meeting by Rep. Murphy was that physical fitness readiness is one of the leading reasons for rejecting military recruits and that the percentage of recruits rejected for not meeting military fitness and weight standards is soaring dramatically along with our childhood obesity problem.
So we have young people who want to join the military but they are too overweight or too out of shape or both.
This issue is close to the Congressman's heart as he is a member of the House Committee on Armed Services and was the first Iraqi War veteran elected to the House.
So let's look at the current situation. Mission: Readiness, a a D.C.-based organization of retired generals, admirals, and civilian military leaders released a report earlier this year entitled "Too Fat to Fight." The group reports more than 27 percent of Americans between the ages of 17 and 24—that's more than 9 million young men and women—are too overweight to join the military.
What does it mean to be too overweight to join? The military has defined standards for weight, body fat percentage, and a physical fitness test for all new recruits. Below are links to the standards. Here are some examples.
A 5'8" male between the ages of 21-27 can weigh up to 170lbs.
A 5'5" female between the ages of 21-27 can weigh 145lbs.
A 22-26 year old male must be able to do 31 military pushups.
A 22-26 year old female must be able to do 11 military pushups.
A 22-26 year old male must be able to run 2-miles in 17:30.
A 22-26 year old female must be able to run 2-miles in 20:36.
Most of my Boot Campers, all of whom are well beyond that age range (sorry, but that's the fact, Jack), can complete those standards. But 27% of our kids cannot.
Take a look at the links below and see if you have what it takes to get into the military.
Weight and body fat standards
Physical fitness test standards
Be well,
Paul
Among the points made at the beginning of the meeting by Rep. Murphy was that physical fitness readiness is one of the leading reasons for rejecting military recruits and that the percentage of recruits rejected for not meeting military fitness and weight standards is soaring dramatically along with our childhood obesity problem.
So we have young people who want to join the military but they are too overweight or too out of shape or both.
This issue is close to the Congressman's heart as he is a member of the House Committee on Armed Services and was the first Iraqi War veteran elected to the House.
So let's look at the current situation. Mission: Readiness, a a D.C.-based organization of retired generals, admirals, and civilian military leaders released a report earlier this year entitled "Too Fat to Fight." The group reports more than 27 percent of Americans between the ages of 17 and 24—that's more than 9 million young men and women—are too overweight to join the military.
What does it mean to be too overweight to join? The military has defined standards for weight, body fat percentage, and a physical fitness test for all new recruits. Below are links to the standards. Here are some examples.
A 5'8" male between the ages of 21-27 can weigh up to 170lbs.
A 5'5" female between the ages of 21-27 can weigh 145lbs.
A 22-26 year old male must be able to do 31 military pushups.
A 22-26 year old female must be able to do 11 military pushups.
A 22-26 year old male must be able to run 2-miles in 17:30.
A 22-26 year old female must be able to run 2-miles in 20:36.
Most of my Boot Campers, all of whom are well beyond that age range (sorry, but that's the fact, Jack), can complete those standards. But 27% of our kids cannot.
Take a look at the links below and see if you have what it takes to get into the military.
Weight and body fat standards
Physical fitness test standards
Be well,
Paul
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