There are some questions you should ask yourself before deciding between a running or walking exercise routine. What are my intentions? Do I want to lose fat, build stamina or just improve my cardiovascular health? Do I have any limitations or health issues? The answer to these personal questions and the following information will give you a clearer idea of whether to go for a run, or a walk. Continue reading
Introduction to Interval Training
Victor Tringali MS, CSCS, PES, CPT
In part one I discussed working towards achieving the minimum levels of physical activity. Now that you are able to maintain 30 minutes of exercise I thought it would be appropriate to introduce you to an efficient protocol for improving cardiorespiratory performance.
High-intensity interval training is a time-efficient strategy to induce rapid adaptations in skeletal muscle. Furthermore, high-intensity interval training has also been shown to reduce risk factors associated with the metabolic syndrome compared with moderate-intensity continuous exercise in a variety of patient populations. [i]
During this phase of training you will complete a two day rotation that consists of a lower intensity day followed by a higher intensity day.
Day one will consist exclusively of performing lower intensity training (65-75% of maximum heart rate) for 30-60 minutes. Day two will begin with a 5-10 minute warm-up of lower intensity training. You will then perform a one minute interval at higher intensity (80-85% of maximum heart rate) followed by a 3 minute recovery period at lower intensity. You can repeat this 1:3 rotation for 20-60 minutes. As your conditioning progresses you may increase the time in the higher intensity zone until you achieve a 3:3 ratio.
Performing your cardio training on equipment such as a Smooth Treadmill, Elliptical, or stationary cycle will reduce impact and stress and provide a more enjoyable workout.[ii]
Train Smart and good luck!
[i] Jonathan D. Bartlett, Graeme L. Close, Don P. M. Maclaren, Warren Gregson, Barry Drust, & James P. Morton; High-intensity interval running is perceived to be more enjoyable than moderate-intensity continuous exercise: Implications for exercise adherence; Journal of Sports Sciences, March 15th 2011; 29(6): 547–553
[ii] Michael A. Clark and Scott C. Lucett, 2008 NASM Essentials of Sports Performance Training pp163-164
Victor Tringali MS, CSCS, PES, CPT
Consistent endurance exercise—which can be performed on your Smooth treadmill or stationary cycle 3-7 days a week—causes a long list of cardiovascular improvements.[i]
All healthy adults aged 18–65 years should aim to take part in at least 150 min of moderate intensity aerobic activity each week. Your aerobic activity may be undertaken in bouts of as little as 10 min and, ideally, should be performed on five or more days a week. Beginners should work steadily towards meeting these physical activity levels. In these early stages, even small increases in activity will bring health benefits. During this stage the aim should be adherence and consistency. And progression should be in the form of adding time to the workout. As an example, you might walk or cycle an extra 10 minutes every other day for several weeks before slowly increasing this amount until you reach the recommended levels of activity.
The American College of Sports Medicine (ACSM) recommends an intensity level of 55 percent-90 percent of maximum heart rate for aerobic exercise.[ii] As a beginner you should aim for the lower end (65-75%) of this range. Training Heart Rate can be determined using the following formula:
Step 1 220-age = Maximum Heart Rate (MHR)
Step 2 MHR x Intensity (.55-.65) =Training Heart Rate (THR)
Moderate intensity and vigorous-intensity activity can also be identified without the use of Heart Rate Monitoring by using the 6–20 ratings of perceived exertion (RPE) scale. This is an individual’s perception of his/her effort. In men and women of all ages, an RPE of 12–13 represents moderate intensity.[iii]
The above protocol should be maintained until you are able to complete at least 30 minutes 2-3 times per week. For many beginners this may take 2-3 months.
Small increases in activity will bring health benefits. Aim for adherence and consistency and you will soon be ready for an intermediate training program.
Train Smart and Good Luck
Victor Tringali earned a Bachelor of Science in Exercise Science from Salisbury University and a Master’s degree in Exercise Science and Health Promotion from California University. He has multiple nationally-accredited health and fitness-related certifications-including specialties in Strength and Conditioning, Performance Enhancement, Speed Development, and Personal Fitness training. For more than 20 years he’s designed exercise programs for many population sub-segments-including elite athletes, women, physically challenged persons and senior citizens. He has authored numerous articles and research reviews and has lectured and presented for numerous schools and corporations on various topics of health and fitness.
Victor began a competitive bodybuilding career in 1994. And he continued by winning numerous titles and awards before retiring in 2007. From 2000-2007 he was a well-recognized 5-time National Finalist at the NPC National Bodybuilding Championships and NPC USA Championships. He continues to support the bodybuilding community as a professional judge for the National Physique Committee (NPC) as well as offering coaching, presentations and consulting to physique athletes, health clubs, and personal trainers.
Victor formerly served as an adjunct faculty member at Howard Community College and is currently the Executive Director of Health and Wellness for Drexel University where he designs, develops, and implements policies and programs that affect health and well-being of faculty, staff, and students. He is a professional member of the American College of Sports Medicine, the National Strength and Conditioning Association, and the Wellness Counsel of America.
Certifications and Credentials:
- World-Class and Nationally-Ranked Bodybuilder
- Master of Science- Exercise Science and Health
- Professional Sports Nutritionist
- Certified Strength and Conditioning Specialist –National Strength and Conditioning Association
- Performance Enhancement Specialist- National Academy of Sports Medicine
- Speed and Explosion Specialist-National Association of Speed and Explosion
- Certified Personal Trainer- National Academy of Sports Medicine
- Professional Judge-(Bodybuilding, Fitness, Figure, Bikini)- National Physique Committee
For information about Vic, visit www.teamvic.com
[i] Zuhl, Micah; Kravitz, Len, HIIT vs. Continuous Endurance Training: Battle of the Aerobic Titans; IDEA Fitness Journal Feb2012, Vol. 9 Issue 2, p34
[ii] American College of Sports Medicine. American College of Sports Medicine position stand. The recommended quantity and quality of exercise for developing and maintaining CR and muscular fitness in healthy adults. Med and Science in sport and exercise 1990;22(2) 265-274
[iii] O’Donovan, Gary; Blazevich, Anthony J.; Boreham, Colin; Cooper, Ashley R.; Crank, Helen; Ekelund, Ulf; Fox, Kenneth R.; Gately, Paul; Giles-Corti, Billie; Gill, Jason M. R.; Hamer, Mark; McDermott, Ian; Murphy, Marie; Mutrie, Nanette; Reilly, John J.; Saxton, John M.; Stamatakis, Emmanuel. The ABC of Physical Activity for Health: A consensus statement from the British Association of Sport and Exercise Sciences; Journal of Sports Sciences. Apr2010, Vol. 28 Issue 6, p573-591.
Today’s fitness focuses mostly on exercise and diet, although mental health and stability is just as important but often overlooked. Physical and mental health is related the same way nutrition and exercise is. Individuals need to take care of their mental wellbeing just as they take care of their physical health. Meditation is one method that is internationally used and very effective. Continue reading
It’s important to stay motivated to workout. Doing the same workout everyday can lead to workout-boredom, which can eventually lead to giving up on fitness goals. It’s not just your mind that gets bored after a while of the same exercise, sooner or later your body will adapt to the workout you’re doing and will be challenged less (if at all). In order to keep you and your body actively engaged in fitness, you should choose a program that fits you and your objectives best. Continue reading
Choosing a treadmill to purchase can be very difficult and confusing these days. With so much contradictive information on the internet, a person looking for a home treadmill for the first time may not have or understand all the available information in order to choose the right treadmill, even after doing research. How much horsepower does the motor need? What’s the difference between peak performance, intermediate duty, and continuous duty? What indicators do I need on a console? These are a few of the many questions people have when searching for a treadmill for their home. Continue reading
As you run on the treadmill listening to your MP3 player on shuffle, do you ever realize there are some songs that really get your adrenaline pumping to push through another half a mile? On the other hand are there songs that seem to instantly make you feel fatigued? What is it about songs that have this mental impact on us while we are working out? Dr. Kravitz, program coordinator of exercise science and a researcher at the University of New Mexico at Albuquerque, says there are four likely conclusions that can be drawn from studies explaining music on exercise performance; music reduces fatigue, boosts spirits, produces relaxation response, and improves motor coordination.
While dieting is a very rewarding process, it can be a difficult one. Many individuals struggle with staying on track, weight loss plateaus, and resisting temptation. Sometimes it may seem as if you need to make a major dietary change, but in many cases small changes over time almost always lead to healthier and longer lasting results. Overcoming these obstacles and knowing what to change is difficult on your own; therefore, we have come up with some tips to keep your diet simple and easy.
If the shoe doesn’t fit, don’t wear it. It is that simple. Finding the appropriate athletic gear for running and/or working out can seem a bit daunting, but don’t let it be. Just be realistic about your needs and goals.
When it comes to doing anything with your body, you must take everything into account. We hate to be blunt, but just like getting dressed for work, a hot date or a gym work out, you must take into account how your body will react to the clothes that you wear. Your weight, the way in which you run and where you are extremely important. Whether you are running indoors, on the asphalt or cross country trails the wear and tear on your shoes will be different.