Wow!! Intensity, consistency and now REST. Yes, rest is also an important part of a fitness program. Now please don't run to your rooms this weekend, grab a bag of chips and a gallon of sweet tea and sit on the sofa watching Jersey Shore and say Charlie told me rest is important. I am talking about active rest.
I want you to workout with intensity, and I want you to workout consistently, however, your body needs recovery time. If you are working on a strength program and are lifting heavier weights with lower reps and heavy weights, you may need to take a 2 - 4 minute rest between sets. If your program is designed more toward hypertrophy (don't be lazy, look it up) or endurance you may want to take a 30 second to 1 minute break between sets. I know, I thought you were talking about rest. I am, this time in between sets is needed for your muscles to recover and be ready to perform the next set. Most of the ladies I see in the weight room take 4 - 5 minute breaks between sets while they; A. Text, B. Gab, C. Watch Jersey Shore, D. All of the Above. Again, please refer to the intensity blog. Taking that much time is hindering your workout.
Days of rest are also important, but that does not mean do nothing. Active rest is a better way to keep your body moving while it has the chance to recover for your next intense workout. Go for a walk or a bike ride. This is a beautiful time of year. The temperatures are pleasant and scenery is wonderful. Hike some of the local trails. Instead of attending a wild party at JMU, continue on 33 East to Sky Line Drive and explore some of the hiking trails there. Play a little tennis or play catch with a friend. Enjoy whatever activity you choose.
Even squirrels relax once in a while. Did you know the hibernating arctic ground squirrel is the only warm- blooded mammal able to withstand body temperatures below freezing? Rest and relax squirrels it's the weekend. If you want something to do, come out and support the Fighting Squirrels this weekend. The soccer team has games on Saturday and Sunday. Both games start at 1 PM. Even a hibernating squirrel is awake by then.
Friday, September 30, 2011
Wednesday, September 28, 2011
Consistency
Consistency - steadfast adherence to the same principles, course, form, etc.
Hello again squirrels. I know I have not been consistent in my blogging. I'll try to do a better job of this. However, my inconsistency really has no effect on me or you. Your inconsistency is a problem.
Last blog I spoke about intensity. This blog, as you may have guessed by now, deals with consistency. I have had several young ladies come to me for workout plans, and I am glad to help. These young ladies are enthused and ready to go; for about a week. Then a strange things happens. They slip from working out 3 or 4 times a week to once every couple of weeks. They are inconsistent.
In order to get the most out of any fitness programs you MUST ( sorry, I didn't mean to yell) be consistent. Make a schedule and stick to it. You can not expect to see results if you don't work out 3 - 4 times a week every week. I know you are pressed for time. That is why I explained last blog that a hard 20 - 30 minute workout is great for college students. If you do a hard, intense workout 4 times per week we are only talking about 120 minutes of exercise. 2 hours per week. Throw in your warm up, cool down, and shower time and we are still only talking about 3 hours per week. Most of you spend that much time texting every day.
I know after a hard workout you may be sore. That is OK. After a recovery day get back in the gym. "But Charlie I'm still sore." You will be for a few days, maybe weeks. There is some truth to, "no pain, no gain." Muscle soreness is to be expected. You will hear many people say that the "no pain, no gain" idea is out. Not so. There is a difference between join or muscle pain and soreness. If you have pain in the joints or pain in the muscles you may need to rest and reevaluate your program. Muscle soreness is your muscles adapting to the stresses you are placing on the them. This is how they know they must get stronger to keep up with the stress level you place on them. Thus, you get stronger!!
I promise I will be more consistent with my blogs if you promise to be more consistent with your workouts. March on my little squirrels in an intense consistent way.
Hello again squirrels. I know I have not been consistent in my blogging. I'll try to do a better job of this. However, my inconsistency really has no effect on me or you. Your inconsistency is a problem.
Last blog I spoke about intensity. This blog, as you may have guessed by now, deals with consistency. I have had several young ladies come to me for workout plans, and I am glad to help. These young ladies are enthused and ready to go; for about a week. Then a strange things happens. They slip from working out 3 or 4 times a week to once every couple of weeks. They are inconsistent.
In order to get the most out of any fitness programs you MUST ( sorry, I didn't mean to yell) be consistent. Make a schedule and stick to it. You can not expect to see results if you don't work out 3 - 4 times a week every week. I know you are pressed for time. That is why I explained last blog that a hard 20 - 30 minute workout is great for college students. If you do a hard, intense workout 4 times per week we are only talking about 120 minutes of exercise. 2 hours per week. Throw in your warm up, cool down, and shower time and we are still only talking about 3 hours per week. Most of you spend that much time texting every day.
I know after a hard workout you may be sore. That is OK. After a recovery day get back in the gym. "But Charlie I'm still sore." You will be for a few days, maybe weeks. There is some truth to, "no pain, no gain." Muscle soreness is to be expected. You will hear many people say that the "no pain, no gain" idea is out. Not so. There is a difference between join or muscle pain and soreness. If you have pain in the joints or pain in the muscles you may need to rest and reevaluate your program. Muscle soreness is your muscles adapting to the stresses you are placing on the them. This is how they know they must get stronger to keep up with the stress level you place on them. Thus, you get stronger!!
I promise I will be more consistent with my blogs if you promise to be more consistent with your workouts. March on my little squirrels in an intense consistent way.
Wednesday, September 7, 2011
Intensity is the Answer
I know I gave the answer before the question. That always drives me a little crazy. When I see the bumper sticker, "War is not the answer" I wonder, what's the question? How do you stop a crazy, homicidal maniac like, say Hitler? Maybe war is the answer. Just my thoughts.
The question to the answer in the title is: "Why is my exercise program not working?" Too many of you perform the same routine time after time. You don't vary your run time or vary your weight routine. You have a comfort zone that works for you, and you like it. So, when you ask the question, my answer is, Intensity. Run faster, lift heavier, do your workout at a faster pace; these are all ways to increase the intensity.
A recent article in USA Today by Nanci Hellmich titled "Calories burn long after intense workout" shows the science behind the intensity answer. The article states, "People who exercise vigorously get a bonus for their hard work: They continue to burn extra calories long after they're finished working out." The old science told people if you are not making progress walk more, run more, or cycle more. There was little talk of increasing the intensity. Recent science indicates more distance and more time are not always the answer.
Increased intensity will give you the edge you need. The problem with increasing intensity is that it requires you to move outside your comfort zone. The positive is that you don't have to workout for a long time.
A 30 minute workout at a higher intensity will boast your workout. For a college student, who is strapped for time, this is great. You work harder for a shorter amount of time and get better results. As I have stated in previous blogs, don't be afraid to sweat. How do you increase intensity? Do your usual weight routine but with short breaks. Run at a faster pace for a shorter amount of time. Combine your cardio workout with your weight routine. If you have questions for me stop by room 107 in the PAC. I'll be happy to give you some tips on increasing your intensity.
By the way, did you know a squirrel can jump a distance of up to 20 feet. They have strong hind legs which gives them the power to drive their body over that distance. I wonder if that is considered a high intensity workout? Jump on Squirrels!!
The question to the answer in the title is: "Why is my exercise program not working?" Too many of you perform the same routine time after time. You don't vary your run time or vary your weight routine. You have a comfort zone that works for you, and you like it. So, when you ask the question, my answer is, Intensity. Run faster, lift heavier, do your workout at a faster pace; these are all ways to increase the intensity.
A recent article in USA Today by Nanci Hellmich titled "Calories burn long after intense workout" shows the science behind the intensity answer. The article states, "People who exercise vigorously get a bonus for their hard work: They continue to burn extra calories long after they're finished working out." The old science told people if you are not making progress walk more, run more, or cycle more. There was little talk of increasing the intensity. Recent science indicates more distance and more time are not always the answer.
Increased intensity will give you the edge you need. The problem with increasing intensity is that it requires you to move outside your comfort zone. The positive is that you don't have to workout for a long time.
A 30 minute workout at a higher intensity will boast your workout. For a college student, who is strapped for time, this is great. You work harder for a shorter amount of time and get better results. As I have stated in previous blogs, don't be afraid to sweat. How do you increase intensity? Do your usual weight routine but with short breaks. Run at a faster pace for a shorter amount of time. Combine your cardio workout with your weight routine. If you have questions for me stop by room 107 in the PAC. I'll be happy to give you some tips on increasing your intensity.
By the way, did you know a squirrel can jump a distance of up to 20 feet. They have strong hind legs which gives them the power to drive their body over that distance. I wonder if that is considered a high intensity workout? Jump on Squirrels!!
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