Smooth Fitness Blog

I have been on many trips in my lifetime.  Some have been overnight getaways and some have been a week or longer .  Of course I always manage to have a great time, but for me if I miss a workout I feel as if I am losing ground in regard to my physical fitness.  That is mentally draining on me.  It detracts from my enjoyment of my trip. For this reason, I have developed workouts that I can do anywhere with little or no equipment.  These workouts have become a very enjoyable part of my traveling.  I look forward to finding unique ways to create an effective workout in any setting.

I have included an outline below for a great full body workout.  It can be utilized anywhere in the world with no equipment necessary.

I) Jog in place
1) Jog in place.
2) Important to stay on the balls of the feet at all times in order to protect
the knee and ankle joints.
3) As the knees are lifted higher, this exercise becomes more difficult.

II) Jumping Jacks
1) Begin with hands at the side and feet together.
2) While jumping into the air move arms and legs laterally away from the body.
3) When coming back to the ground, the arms should be raised to a height parallel to it.
4) At this point, the arms should remain straight and the hands should be
even with the shoulders.
5) While jumping into the air move the arms back toward the body.
6) When coming back to the ground, the arms and legs should be back to
their starting position.
7) There should always be a slight bend in the knees and the weight should remain
on the balls of the feet when they are in contact with the floor.

III) Squats
1) Your feet should be just a little wider than shoulder width.
2) The body should be lowered to a position where the thighs are parallel to the ground.
(Beginners may want to start by going only half way down.) (This motion should feel as
if you are sitting into a chair.)
3) With both feet firmly planted on the floor, the body should be lifted
back to starting position.
4) Repeat motion.
5) The knees should not be locked at the top of the motion and they should always remain
behind the toes.

IV) Pushups
1) Begin with the hands flat on floor and toes on floor.
2) Arms should be straight with a slight bend at the elbows.
3) Fingers should be facing straight forward.
4) The body should be straight from the ankles to the shoulders.
5) The body should be almost parallel to the floor.
6) Lower the torso toward the floor by bending the elbows to 90 degrees. At this point the
body will be parallel to the floor.
7) Return to start position.

V) Lunge
1) Begin with the left leg forward and the right leg behind.
2) The body should be lowered between the knees
3) The right heel will rise off of the floor.
4) Resistance and your weight should be focused on the front leg.
5) Continue to lower to a position where your front and back knees are at
a 90 degree angle.
6) Begin to raise the weight before your right knee hits the floor. Return to start position
and repeat. Don’t forget to perform this same exercise on the opposite side next.
7) Beginners may want to hold onto a stable object for balance.

VI) DB row
1) Begin with right knee and right hand on a bench or chair.
2) Left arm is hanging directly below shoulder with slight bend in elbow.
3) Pull left arm up to a position where the elbow is higher than the torso.
4) Left hand should be even with left hip.
5) Return to start position and repeat. Repeat on opposite side.

VII) Squats
1) Your feet should be just a little wider than shoulder width.
2) The body should be lowered to a position where the thighs are parallel to the ground.
(Beginners may want to start by going only half way down.) (This motion should feel as
if you are sitting into a chair.)
3) With both feet firmly planted on the floor, the body should be lifted
back to starting position.
4) Repeat motion.
5) The knees should not be locked at the top of the motion and they should always remain
behind the toes.

VIII) Upright row
1) Begin with knees slightly bent.
2) Torso is in upright position with shoulders pinched back.
3) With palms facing toward the chest, slide the hands up keeping them close to the body.
4) At the uppermost point, the elbows should be even with the shoulders while the hands
are slightly lower than the elbows.
5) Return to start position and repeat.

IX) Mountain Climbers
1) Begin in pushup position
2) Bend left knee, bringing left foot up even with right knee.
3) While returning left foot to starting position bend right knee, brining right foot up even
with left knee.
4) Continue to alternate this motion at rigorous pace.

X) Crunch
1) While lying on the ground, begin with the feet placed evenly on it.
2) Shoulders and head should also be resting on the ground.
3) Lift head and shoulders off ground to a point where stomach is contracted and low back
is still flat.
4) Return to start position and repeat.

Perform each exercise for 45 seconds.
Move quickly from one exercise to the next .
Work through the entire routine 1-3 times.
Total workout time for each completed routine will be approximately 9 minutes.

When physical fitness becomes a part of your life, you  will miss its absence.
Quick workouts are great way to get yourself off to a fresh start each morning of your trip.

I wish you healthy travels!

By: Jim Bompensa

Jim Bompensa has been a health club owner and manager, personal trainer, group fitness instructor, and nutrition specialist for the nearly 15 years. He is currently the owner/operator of Body Physics Fitness Center in Haddonfield, NJ. Jim has appeared and contributed on ABC and NBC in Philadelphia, PA as well as Designing Spaces on TLC.

Your time is valuable.  If you think of your time as currency, currency that can never be replaced, you will certainly want to get the most bang for your buck.  If you value your time and take time management seriously while striving to get the most out of your workouts than you need to work as many muscles as possible at the same time.  This method of exercise will provide numerous benefits:

First, you will fatigue more muscles in less time.  In order to create a well rounded full body tone, you must work every muscle in the body to the point of fatigue.  I recommend doing this two times per week.  Since there are numerous muscle groups to be worked, you may find it hard to budget enough time to properly work all of them.  By utilizing multiple muscle groups in unison, you create a time efficient workout and effective workout routine.

Second, you will illicit positive changes to your cardiovascular system.  Because so many muscles are moving at the same time, a greater amount of blood flow is required.  This will raise your heart rate and provide a greater benefit to cardiovascular system.  Oxygen is required to fuel muscle movement.  When more muscles are moved more oxygen is required.  Blood delivers oxygen and since the heart pumps the blood, more cardiovascular involvement is required.  Hence, a more efficient cardiovascular system is the final product.

Finally, you will burn more calories.  By creating more muscle movement, more calories are required.  One of the biggest reasons people exercise is to loose weight or keep from gaining weight.  Calorie expenditure is critical in weight loss and weight management.  The more calories burned the more body fat is lost or the less body fat is retained.  When more muscles are moved more calories are burned in a shorter time frame.

Time efficient workouts are my specialty.  I create workouts for busy clients.  In order to create these time efficient workouts, I utilize three methods to create coordinated muscle movement.

First, I combine lower body exercises with upper body exercises.  An example of this type of exercise is the squat with lateral raise.  Follow the instructions below to complete this exercise.

1. Begin with arms extended at your side with slight bend in elbows. Your feet should be just a little wider than shoulder width.
2. Arms should not be touching the body.
3. The body should be lowered to a position where the thighs are parallel to the ground. Arms should stay steady while lowering the body.
4. With both feet firmly planted on the floor, the body should be lifted back to starting position. Both arms should be lifted laterally away from the body while pushing up with the legs.
5. In contrast to the original starting position, at this point the arms should be in a position parallel to the ground.
6. Return to position where thighs are parallel with the ground and arms are extended at the side and repeat.
7. A constant angle should be maintained at the elbow joint throughout this exercise.

Second, I combine upper body resistance exercises with cardio movements.  An example of this would be walking on the treadmill while curling hand weights.  Follow the instructions below to complete this exercise.

1. Attach safety harness and begin walking.
2. While walking start with arms extended down with palms facing forward.
3. The elbows should be slightly bent.
4. While keeping palms facing up, pull hands upward toward the shoulders.
5. It is very important to keep the elbows tight against the body to prevent using shoulder muscles.
6. Return arms to start position and repeat.

Finally, utilize cardio machines such as the Agile DMT elliptical trainer to work the entire body. The Agile dynamic motion trainer provides twelve levels of adjustable motion. Adjustable motion adds additional levels of movement to the existing motion. These additional levels of movement recruit more muscle groups to the workout, which creates a more rounded and productive workout instead of fatigue to certain muscles which would shorten a workout session. The agile adds additional muscle groups incorporating legs, abdominals and arms for a total body workout.

I wish you the best of luck in your fitness journey!

You should always consult your physician before undertaking any exercise routine and gain his or her approval.  A warm up and a cool down should be included with every workout routine.

Jim Bompensa has been a health club owner and manager, personal trainer, group fitness instructor, and nutrition specialist for the nearly 15 years. He is currently the owner/operator of Body Physics Fitness Center in Haddonfield, NJ. Jim has appeared and contributed on ABC and NBC in Philadelphia, PA as well as Designing Spaces on TLC.

Exercise during pregnancy is a terrific way to help your body prepare for childbirth and keep from gaining excess weight during pregnancy.  It will also help you lose weight after childbirth.

If you choose to exercise during your pregnancy, there are some important guidelines that you should follow.

1. If you have been exercising regularly, you can generally maintain your fitness routine throughout your pregnancy. It is important that your program does not violate any of the other guidelines below.
2. If exercise is new to you, you should start very slowly and perform exercises at a very low intensity level.
3. Listen to your body. It will give you signs to let you know if you are working too hard. You should never exercise to the point of exhaustion or breathlessness. Do not worry about maintaining a high heart rate level. You may be your own judge.  If you feel you are working at a 5 on a scale of 1-10, you are working hard enough.
4. Take breaks as necessary and drink a lot of water. Water is important in helping your body maintain the proper temperature for the baby.
5. Do not exercise in hot weather. It is better to exercise inside in the air conditioning.
6. Do not wear restrictive clothes that will limit blood flow.
7. Avoid any contact exercise such as athletics, kickboxing, or high impact activities such as jump roping unless approved by your doctor. Consider using low impact exercise equipment such as treadmills or ellipticals.
8. If you do exercise outside, avoid unstable surfaces.
9. During the second and third trimesters, avoid pregnancy exercises that require you to lie flat on your back. This will decrease blood flow to the baby.
10. Understand that your body changes during pregnancy. One of the major changes is that it releases a chemical called elastin. This chemical causes your ligaments and tendons to be more lax preparing your body for child birth - remember this while exercising. At this time, it is very important to work each exercise in the proper range of motion.
11. The final and most important guideline is to listen to your doctor. Every pregnancy is different, and only your personal physician knows what is best for you.  Discuss all the details of your exercise and diet routine with your physician to get their approval before you implement them. This is a must!

Have a wonderful pregnancy and best of luck to you and your family.

Jim Bompensa has been a health club owner and manager, personal trainer, group fitness instructor, and nutrition specialist for the nearly 15 years. He is currently the owner/operator of Body Physics Fitness Center in Haddonfield, NJ. Jim has appeared and contributed on ABC and NBC in Philadelphia, PA as well as Designing Spaces on TLC.

Did you know that you can work your entire body by incorporating these four exercises into a 10 minute routine?  The secret to effective time efficient exercise is multi-joint movements.  Multi-joint movements are exercises that require many muscles to work in order to cause motion at more than one joint.  Try this quick workout to get the heart pumping and the body burning.  Follow the outline below for a circuit training workout that will elevate your heart rate while toning every muscle in the body.

1. Begin with a cardiovascular exercise of your choice (need help?  Check out our line of treadmills and ellipticals).  This exercise should be performed for 2 minutes.  Perform 30 seconds at a perceived level of 6 on a scale of 1-10.  Follow this with 30 seconds at a perceived level of 8 on a scale of 1-10.  Repeat these intervals for a second time.

2. Quickly switch to the following exercise circuit.  Perform each exercise for 30 seconds and begin the subsequent exercise immediately after.  Instructions on how to perform each exercise are included at the bottom of this blog.  Some exercises listed below do require weights, specifically dumb bells, but you can easily substitute with common household items like gallon jugs filled with water (just remember how much water you used for your next workout by marking the jug with a line).

• Squats
• Pushups
• Dumb bell Rows
• Squats
• Pushups
• Dumb bell Rows

3. Begin a second bout of a cardio exercise of your choice.  Remember, this exercise should be performed for 2 minutes divided into the following intervals.  Perform 30 seconds at a perceived level of 6 on a scale of 1-10.  Follow this with 30 seconds at a perceived level of 8 on a scale of 1-10.  Repeat these intervals for a second time.

4. Quickly repeat the following exercise circuit.  Remember to perform each exercise for 30 seconds and begin the subsequent exercise immediately after.

• Squats
• Pushups
• Dumb bell Rows
• Squats
• Pushups
• Dumb bell Rows

Keep in mind, I do recommend making the time in your schedule to exercise for more than 10 minutes per day.  I do however support these quick workouts as a minimum lifestyle addition that will produce amazing results when time is limited.

Movement 1: Squats
Target: Gluteus, Quadriceps, Hamstrings, Core
Squats work all of the major muscles of the lower body. They especially work the thighs and the gluteus muscles (muscles of the buttocks).
1. Your feet should be just a little wider than shoulder width.
2. The body should be lowered to a position where the thighs are parallel to the ground.
(Beginners may want to start by going only half way down.) (This motion should feel as if you are sitting into a chair.)
3. With both feet firmly planted on the floor, the body should be lifted back to starting position.
4. Repeat motion.
5. The knees should not be locked at the top of the motion and they should always remain behind the toes.

Alternate Movement: Chair Squats
This exercise may be used by those who have trouble with balance. It may also be used as a starting point for those who need to develop the leg strength necessary to provide enough force to change direction of the motion from down to up. However, the goal should be to graduate to a traditional squat.
1. Begin by sitting in a sturdy chair.
2. The feet should be just a little wider than shoulder width.
3. The body should be lifted to a position where there is a slight bend in the knees.
4. Lower body back to starting position.
5. Repeat motion.
6. The knees should always remain behind the toes.

Movement 2: Pushups
Target: Chest, Shoulders, Triceps, Core
1. Begin with the hands flat on floor and toes on floor.
2. Arms should be straight with a slight bend at the elbows.
3. Fingers should be facing straight forward.
4. The body should be straight from the ankles to the shoulders.
5. The body should be almost parallel to the floor.
6. Lower the torso toward the floor by bending the elbows to 90 degrees. At this point the body will be parallel to the floor.
7. Return to start position.

Alternate Movement: Bench Pushups
This exercise may be used if kneeling on the ground causes pain in the knees.
1. Begin with the hands on a solid object. (Examples: Bench, Back of Couch, Desk)
2. Arms should be straight with a slight bend at the elbows.
3. Fingers should be facing straight forward.
4. The body should be straight from the ankles to the shoulders.
5. The body should be making a 45 degree angle with the floor at the feet.
6. Lower the torso toward the bench by bending the elbows to 90 degrees.
7. Return to start position.
8. Be sure to maintain the integrity of the straight line from the ankles to the shoulders throughout the entire movement.

Movement 3: Dumb bell Rows
Target: Upper Back, Biceps, Core
1. Begin with a slight bend in both knees.
2. The upper torso should be at a 45 degree angle at the hip joint.
3. Both arms are hanging directly below shoulders with slight bend at the elbows.
4. Pull arms up to a position where the elbows are higher than the torso.
5. Hands should be even with the hip joints.
6. Return to start position and repeat.

Alternate Movement: One Arm Dumb bell Row
This exercise may be used if Dumbbell Rows place strain on the lower back.
Perform 30 seconds on each side.
1. Begin with right knee and right hand on a bench or chair.
2. Left arm is hanging directly below shoulder with slight bend in elbow.
3. Pull left arm up to a position where the elbow is higher than the torso.
4. Left hand should be even with left hip.
5. Return to start position and repeat. Repeat on opposite side.

You should always consult your physician before undertaking any exercise routine and gain his or her approval.A warm up and a cool down should be included with every workout routine.

Jim Bompensa has been a health club owner and manager, personal trainer, group fitness instructor, and nutrition specialist for the nearly 15 years. He is currently the owner/operator of Body Physics Fitness Center in Haddonfield, NJ. Jim has appeared and contributed on ABC and NBC in Philadelphia, PA as well as Designing Spaces on TLC.

I am in the Army and for my cardio program I am looking to improve the time on my two mile run.  Currently, I am running my 2 miles in about 15:30.  I would like to get my time down to the 14:00 minute time frame and would like a cardio routine that will assist me in doing this.  I have about 12 weeks before my next PT test.  I know I may not drop 1:30 minutes in 12 weeks, but I would like to show improvement. Any assistance with these issues will be greatly appreciated.

A: Welcome to GHF!  I hear you’re having trouble decreasing your 2-mile run time.  Not a problem - I’ve got an answer for ya; here’s what I want you to  do.  We’re going to split your training into “two” different methods; Diminishing Rest Interval Method and Sprint Repeats.

Before I explain the two, I want to point something out.  Typical endurance training is All about maintaining a lower percentage of your Max Output. The problem with performing too much typical Long-Slow-Distance (LSD) endurance running training- is that it requires one to train at a certain intensity (…say 70%) for long periods of time.

However, come time trial or race day - your body is expected to perform at 75%.  Well guess what? It’s not going to happen!  You trained at 70% for so many weeks…so that’s exactly what you’ll be able to do on race day.  Simple enough?

Okay, so here’s the key.  Since we know that endurance training is about maintaining a lower percentage of your Max Output, then the key to increasing your endurance (…at a higher percentage) is about increasing your Max Output.  This is referred to as the “modern” approach to endurance training.

So, with that being said- here’s how to perform the two different training methods I mentioned above:

1.) Diminishing Rest Interval Method:

• Split the mileage you are running into (3-4) different legs/periods.  (For ex. If you’re running 2 miles - use a 1/2 mile)

• Run the first period (1/2mi.) as fast as possible. Rest for 50% of the time it took you to run that 1/2 mile.

You should almost fully recover during this time. Perform the same thing for 3 more sets until you’ve covered the full distance.

• Perform twice a week.  Each week – reduce the rest interval by 30 seconds.  By week five you’ve cut your “rest periods” down by 2.5 min! You see, by using this method you will enhance the “quality”(running economy) and speed of your run.

You’re able to maintain a much higher speed; enhance your endurance by cutting back on your rest periods…and accomplish a much more intense workout!

2.) Sprint Repeats:

• Sprint about 60m (approx. 65yds)

• Try to accomplish this in approx. 10 seconds

• Turn and jog back.  This should take you no more than 20 sec.

• Repeat for a total of 4 circuits to complete ONE set (approx. 2min).

• Rest 1 minute in between each set

• One SESSION consists of 3 sets with a minute rest in between each for a total of 9min.

• Rest for 2 full minutes and repeat 4 more circuits in the exact same format for a total of a 20 min workout.

Now, I must inform you that these two styles of training are pretty darn intense…so be prepared to “cough up a lung!”

The good news is that you’re going to see almost immediate improvement!  How do I know?  Because I had similar goals a few years back and it worked for me like a charm.  Good luck and let me know how you progress.

Yours in Health,

Roger Applewhite, CPT
GHF’s Personal Trainer

All GHF members receive unlimited fitness consulting absolutely FREE! To learn more about this membership feature and all 30 of GHF’s fitness, medical and nutrition experts, please visit Global Health and Fitness

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Q: I currently run a mile or more but my rate is somewhere in the 150 to 170 range. I try to maintain a stride turnover of 70 to 80 rpms. I know I probably started out too hard. When I get out of the high target zone should I walk until I am back in the normal range? Also, can you help me develop a running program? I would like to be able to run 5k and 10k.

A: It is best to start a new program easy.  It is very tempting to go hard when beginning.  With your age and health history, it is very important to ease on the cautious side when training.  As for your knees hurting, I recommend purchasing a very cushioned running show to help absorb the impact.  A running store will have many types of good shoes, with a salesman who is knowledgeable about each type of shoe.  Another thing to consider is to run on grass, or a soft field (inside the track), instead of a track or concrete.  Hard surfaces are very hard on the joints for everyone.

I think you are on the right track with your 4 minute run, 2 minute walk.  Your heart rate you report is at 90-100% of your predicted max.  Either you were really tired when running or your max heart rate might be higher than using prediction equations, which can result from training.  Although I’m not a fan of HR training, but a fan of GPS systems, HR monitors can give you feedback on the intensity of your run.

Training for your 5K this summer is a realistic goal. For a training schedule, I’d recommend the following:

Monday: Interval work: 1/2 mile repeats. Start with 3 easy ones and get an idea of pace based on your HR response.  I would try to keep it below 145 bpm, even if that means going at a snail pace.  Overtime, you will be able to run faster at that same HR.  After 2 weeks, increase reps to 4 if your knees feel well and the runs aren’t difficult.  Once at 4 reps, focus on increasing the speed (pace) of the 1/2 mile runs.

Tuesday: easy light jog, used for recovery and to loosen the legs. (or a possible day off, see Thursday)

Wednesday: 5K run.  Start easy and each week try to improve your time by a few seconds.

Thursday: same as Tuesday or day off.  You could even just walk this day instead of run to give your knees a little break

Friday: Jog easy for about 10 minutes, then perform 2, 5-minute interval runs of 4 minutes easy, 1 minute hard followed by an easy jog/cool down.

Saturday/Sunday: Off/active recovery (play tennis, basketball, some other sport you enjoy at a leisure level).

If you find your knees giving you trouble, ease back on the volume first (the distance run/umber of runs per week), not the intensity (the pace), then build up more slowly.  What I recommend is simply a template that can be adjusted on any day depending on how you feel.

Another suggestion for your knees would be to use a foam roller before you run.  This will help loosen up your quads and hamstrings and may help your knee pain.  I know it worked for me when I had knee pain.  In my case the muscles in the quadricep were tight and pulled on my knee, causing patellar pain.  You can find a foam roller at Dick’s.  It includes an instructional DVD as well.  It’s about 18 inches long and 6 inches in diameter made of white Styrofoam.

With your weight training, for an endurance effect I would keep the reps high (12-20) and the weight low, especially for the legs due to the running you are doing.  I you don’t run (or run less) in the winter, this would be the time to work the legs more and cutback on the running.   If you want to work the legs hard now, do it on Saturday if possible where you Sunday off.  I don’t recommend weights on your off days during the week, but if it fits your schedule that way, that is fine.

Best of luck!

Roger White BS, CSCS
GHF’s Sports Specific Training Expert

Note: All GHF members receive unlimited fitness consulting absolutely FREE! To learn more about this membership feature and all 30 of GHF’s fitness, medical and nutrition experts, please click here.