When life gets busy and we over-schedule ourselves, we’re happy to find just a few minutes for exercise.  Walk around the block, lift a few weights, pop in an old aerobics tape standby… enough to make us feel like we aren’t completely neglecting [...]]]>

Is your workout (and your body) stuck in a rut?

When life gets busy and we over-schedule ourselves, we’re happy to find just a few minutes for exercise.  Walk around the block, lift a few weights, pop in an old aerobics tape standby… enough to make us feel like we aren’t completely neglecting our bodies and our health amidst the chaos of our lives.  And as time goes on, we fall comfortably into a familiar pattern of exercise that works within our schedules.

Who has time to add more or learn something new?

We figure that as long as we’re doing something, it counts.  Exercise can get crossed off the list for today and we can move on towards the twenty other tasks we expect of ourselves.

Today I want you to stop and think about this all-too-familiar pattern of short-changing your health and putting your goals for a stronger, leaner body on the back shelf.  By simply taking a few minutes to run through the motions of exercise without any preparation or planning (or enjoyment!), you are doing your body and your goals a disservice.

Take a minute to remember (or re-formulate) what your goals are for your health and your body.  How long have those goals been the same?  Are you any closer to achieving those goals than you were 6 months ago?  A year ago?  Five years ago?  Often we find that our personal goals get pushed aside by routine tasks.

Now take a look at your to-do list… how many of those chores would be easier to accomplish if you were stronger and had more energy?  You’d likely accomplish them quicker and still have more energy by the end of day.  This is attainable – you just need to make your health a priority.

To start, take a look at your current exercise routine.  How long have you been doing the same thing?  When was the last time you felt like you really got something out of your workout?

The surprising fact is that our bodies get used to movements extremely quickly.  Exercise routines must be constantly changed in order to challenge our muscles and see continuous results. The same old routine and the same exercises just won’t cut it if you’re looking for results.  And let’s face it, if you’re taking the time to exercise, then you want to make it count, right?!?

Exercise possibilities are truly endless, so you should never feel limited by your workout routine or your schedule. You can ensure great results and prevent boredom simply by manipulating different exercise variables and combinations, many of which take no time at all to learn!

Listed below are just a few of these variables to get you started.  Because this website is structured around working out at home, I focused the list on alterations requiring minimal equipment.  Mix & match to refresh and revitalize your workouts, start seeing results, and finally reach your goals for a strong, healthy body!

What will your next workout look like?

Surface & Stability

1. Kneeling

2. Sitting

• Floor
• Chair
• Stability ball

3. Standing

• Feet together
• Feet wide but parallel to each other
• Staggered stance (one foot in front of the other, like a lunge)
• 1-leg Balance

Body Parts

1. Isolated (one muscle group)

• Example: Bicep Curl

2. Integrated (more than one muscle group)

• Example: Bicep Curl to Press

3. Total Body Combination Move

• Example: Lunge & Curl

Movement Direction

1. Forward/Reverse

• Example: Forward Lunge

2. Side-to-Side

• Example: Lateral Lunge

3. Rotation

• Example: Transverse Lunge

Resistance Type

1. Bodyweight/Gravity

2. Free Weights

3. Tubing

4. Medicine Ball

5. Bodybar

6. Kettlebell

Exercise Combinations

1. Superset (two exercises for the same muscle group, performed back-to-back)

• Example: Bicep Curl & Hammer Curl

2. Opposition Supersets (two exercises for opposite muscle groups, performed back-to-back)

• Example: Bicep Curl & Triceps Dips

3. Total Body Strength (each strength training workout includes all muscle groups)

4. Split Strength (Muscle groups are split between 2 or 3 weekly workouts)

5. Strength/Cardio Intervals (Strength training interspersed by short bursts of cardio)

Movement Speed

1. Slow (half-time)

2. Tempo

3. Fast

4. Explosive

Any one of these variables can be added to your current routine to encourage results.  For example, instead of a regular squat, try a one-legged squat.  Or instead of a regular biceps curl, play with the count of your repetitions – lift the weight up on one count and then take three counts to lower the weight.  When you challenge your muscles to work beyond the particular motions they’ve adapted to, you’ll see (and feel!) the difference immediately.  And who doesn’t have time for that?

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I know we’re all familiar with that seemingly inevitable muscle soreness that comes with [...]]]>

It’s the morning after you started your new workout program and you wake up feeling fantastic.  Until you move.  All of a sudden you’re aware of EVERY muscle in your body, plus a few you didn’t know you had.

I know we’re all familiar with that seemingly inevitable muscle soreness that comes with changing your workout routine.  It usually presents itself 24 to 48 hours after you exercise, deviously drawing out the suspense of what you know lies ahead.    This delayed onset is typical of this type of soreness, and the pain dissipates rather quickly after another one or two days.

The worst part about delayed-onset muscle soreness (often called “DOMS”) is that you never know how much pain you’ll be in, so it is difficult to gauge how much to push yourself in your first workout.  Push too hard and you’re certain to regret it that next morning, especially if you’re new to exercise.  Yet muscle soreness isn’t just for new exercisers.  Experienced athletes fall victim to it every time they increase the frequency or intensity of their strength training, or when they add new exercises.

Treatment

Although prevention is really the best treatment (continue reading below), there are a few things you can do at home that will help alleviate muscle soreness.  I would start with the RICE principle (rest, ice, compression, and elevation).  Ice, in particular, has proven to be useful for some in dulling the pain.  Non-steroidal anti-inflammatory medications (Ibuprofen and Aleve are good examples) can also help with pain and inflammation within the muscle fibers.

Most importantly, continue to move and exercise when you’re sore.  You shouldn’t perform the same routine that caused soreness, but you should spend at least 20-30 minutes doing low-impact cardio such as walking or biking.  This loosens up the muscles, gets blood and nutrients flowing more freely to the muscle fibers, and can minimize the level and/or duration of muscle soreness that you will experience.  When you’re ready to try strength training again, make sure you’re thoroughly warmed-up beforehand.  Try running through a couple exercises without weight before you add resistance back in.

Remember that muscle soreness is common and natural, but prolonged pain is NOT.  If you continue to feel pain for more than a week, consult your physician.

Prevention

Because of the unpredictability of DOMS, it’s always a good idea to be cautious when beginning a new workout routine.  Prevention is the best treatment.  I recommend that my clients not complete the entire program the first day (and sometimes the whole first week or two).

Example: You’re starting a new workout program that requires 2-3 sets of exercises.  The first day or two, you would only complete 1-2 sets of these exercises.  You’ll get all the benefits of the workout without all the soreness.  Of course, you’ll likely experience some muscle pain and stiffness regardless (sorry to break it to you!), but with this solution, at least you’re lessening that amount.

And if you haven’t exercised in over a year, play it extra safe and use lighter weights for everything those first two weeks until your body has gotten used to the exercises.  A good rule of thumb is never increase the frequency or intensity of your workouts by more than 10% per week.  This ensures a slow, steady exercise progression that won’t overstrain your muscles, risk injury, and cause unpleasant soreness.

Stretching after your workout can also play a big role in reducing next-day muscle soreness.  Make sure you devote a few minutes at the end of your workout to stretches for each major muscle that you worked.  Read more on stretching here.

Causes

Although there are several theories as to what actually causes DOMS, most agree it’s the result of tiny tears within the muscles.  Research indicates that delayed muscle soreness is most closely associated with the negative phase of muscular effort.

To explain, think of a Bicep Curl: As you curl the weight up towards your shoulder, your bicep muscle is contracting and shortening (this is the positive phase).  As you lower the weight back down to your side, your muscle is relaxing and lengthening (this is the negative phase).  During this negative work, your bicep is still actively trying to contract against the weight so that your arm lowers slowly to your side (rather than just giving in to gravity and dropping your arm, which could cause injury).  Thus your muscle is trying to hold a shortened state while you are forcing it to lengthen.  This action is what can cause miniscule tears in the muscle fibers and surrounding connective tissues.

That’s not to say DOMS is a bad thing.  As uncomfortable (and often painful) as it can be, those tears are a normal consequence of your body’s adaptation to the movements.  After recovery, your muscles come back stronger and with more stamina than before.

It is also important to realize that soreness is NOT a reflection on the quality of your workout.  I know a few people who inevitably scrap their workout program as soon as they stop feeling that soreness the next day.  They are, literally, addicted to the pain.  But the reality is that muscle soreness has a rapid adaptation response – meaning that your muscles will adapt very quickly to a given exercise intensity.  You might experience soreness the first time you work out at a new intensity, but you won’t feel pain every time you exercise at that intensity.  Actually, you shouldn’t feel that same level of soreness again until you progress to a higher intensity.

For strength gains, you should push yourself to complete as many repetitions of an exercise as you can in good form.  Increase the weight and/or reps (only one at a time) by no more than 10% each week to minimize soreness and reduce your risk of injury.  This strategy will ensure you get the most out of your workouts with as little pain as possible.

Remember that muscle soreness is natural for new strength training programs, but it isn’t necessary.  Taking precautions to progress your workout gradually, to thoroughly warm-up before your workout, and to stretch afterwards are just a few of the ways you can minimize delayed-onset muscle soreness.

Do you have any prevention or treatment strategies of your own?

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A: Although it may seem effortless, [...]]]>

Q: I have to stand all day at work for 13 hour shifts.  Are there any simple exercises or stretches I can do just to keep myself in shape?  I’m so tired by the time I get home that I don’t have the energy to work out!

A: Although it may seem effortless, standing all day requires strength and stamina – which is why leg fatigue and back aches are very common for people employed in such occupations.  Retail, food service, construction, landscape, education, and medicine are just a few of the major employment sectors that involve standing for long periods of time during the workday.  Fortunately, there are several things you can do to improve your strength and reduce that end-of-day fatigue.

Focus on Strengthening Your Legs First

Exercise has the wonderful ability to increase both your energy levels and the flow of oxygen and nutrients throughout your body.  If you are consistently working out (at least 3 times per week), then you are already helping to strengthen and energize your body for your strenuous job.  If whole exercise sessions are difficult to work into your schedule, then try to incorporate just 10-15 minutes of strengthening exercises each day.  Four 15-minute segments in a week equals two half-hour sessions – which is plenty of time to achieve strength gains, especially if you’re new to exercise.

During your workouts, focus on lower body strengtheners such as lunges, squats, romanian deadlifts, leg curls, leg extensions, calf raises, wall sits, hip bridges, etc.  Lunges and squats, in particular, are two of the best lower body exercises in the book.  They strengthen and tone everything below the waist!

(Unfortunately I don’t have any pictures of these exercises to post.  Eventually I’ll be able to post examples, but until then, check out the exercise library at NASMPro for animated illustrations).

Then Strengthen Your Core

Core strength is THE most important aspect of fitness, yet it is often the weakest link in a person’s muscular structure.  Most sedentary adults are chained to a desk 5 days a week, where core strength and postural awareness get overshadowed by looming deadlines and a high-stress environment.  Having a strong core will not only allow you to function better (both at your desk and away from it), it will help prevent back and leg pain as you get older and less active.  This is especially true if your job requires you to be on your feet all day!

The best core strength exercises to include in your routine are: planks (front and side), crunches, back extensions, and hip bridges.  If you are especially prone to back aches, then I recommend including all four in your routine.  Again, click on the link above for some pictures and descriptions.  I’ll update as soon as I can with actual demonstrations.

Stretch It Out

Incorporating the above exercises into your program will increase your muscle strength and improve your energy, guaranteed.  But if you don’t stretch those muscles afterwards, you could do more damage in the long run.  For example, if you were to perform all four core exercises listed above without ever stretching your back… you’d end up with extremely tight lower back muscles and more lower back pain than you started with.  A tight back would cause the pelvis to tilt forward, the hip flexors to shorten, and the back to sway out.  This is an extremely unnatural position – so you can imagine how your body would feel after standing that way for 13 hours!

A great lower back stretch is to kneel on the floor and sit back on your heels.  Then lean your upper body forward towards the floor, stretching your arms out on the floor in front of you.  Oppositely, you can stretch your abdominals by bending backwards over an exercise/stability ball and letting your arms fall above your head.  Just lean back as far as is comfortable for you.  You’ll want to hold every stretch for 20 to 30 seconds without bouncing.

For your legs, try lying on your back with the left foot on the floor, knee bent.  Extend the right foot up towards the ceiling, keeping the leg fairly straight.  Grab just below the right knee and hold your leg vertically, feeling the back of your leg stretch out.  This is called a hamstring stretch.  Again, hold for 20-30 seconds.

Thirteen hours is a long time to be on your feet, but with the stretching and strengthening outlined above you should see an improvement in both your energy levels and leg strength within a couple weeks.  Just fit the exercises in where you can – don’t worry about trying to squeeze in an hour at the gym after you’ve worked so many!  Fifteen minutes here and there is enough to get you started and seeing results.

Of course, comfortable shoes help too!  Look for soles with sufficient cushioning and arch support.  Your job is important, but you should be your number one priority.  Take care of your body and the rest of your activities will become a little easier!

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A: Taking the time to do something good for your body is always worth it!  Physical activity in general has enormous health benefits – everything from lowering [...]]]>

Q: Due to my crazy work schedule I only have time to do strength training for about one hour once a week…. is that even worth it?

A: Taking the time to do something good for your body is always worth it!  Physical activity in general has enormous health benefits – everything from lowering blood pressure and cholesterol to fat loss and stress reduction.  And these benefits won’t just add years to your life, they’ll increase the quality of the years you have by making daily activities easier and work less stressful. Therefore any time you can devote to exercise throughout your week will benefit you.

Ideally your workouts should include a balance of cardiovascular exercise and strength training, but if your schedule is tight that’s not always possible. In this case I suggest incorporating strength training into your workouts first, as this is the most efficient way to burn calories AND boost your metabolism.  A higher metabolism means you’ll be burning more calories every minute!  If one of your goals is weight loss, then strength training is essential for seeing results. 

The good news is that you only need about 30 minutes to perform a good weight training routine – you don’t need to devote an entire hour!  And if it’s possible, try to split your one hour per week into two non-consecutive workouts.  Significant changes can be seen in both muscle strength and endurance, as well as overall body composition, just by increasing training frequency from one day per week to two… which means you’ll be doubling or tripling your results with no added effort! 

The American College of Sports Medicine recommends a strength training program of at least eight to ten exercises, hitting all of the major muscle groups: gluts, hamstrings, quadriceps, core, pectorals (chest), back, triceps, biceps, and shoulders.  Each exercise should be performed for a minimum of one set of eight to twelve repetitions, bringing the muscle to fatigue (when you can’t perform the exercise any longer).  Because you only need to complete one set of each exercise for strength gains, you can fit your workout pretty much anywhere in your day!  And if you’re extra short on workout time, just split your strength training routine into 10 or 15 minute segments.  You can space the segments throughout one day or perform one segment every day of the week, eventually totaling two sets of each exercise per week.

Although you can strength train more frequently and/or perform additional sets, these practices aren’t necessary to see results. Strength training for 30 minutes just two days per week will produce about 80% of the strength gains seen when training three days per week – not bad when you’re short on time!

Ultimately, your workout routine should be a marriage between your goals and the time you can realistically commit towards reaching those goals.   If you’re able to, aim for two days per week – or split a strength training routine into small segments and fit them in throughout the week.  Either way, you’ll see greater strength improvements and faster weight loss than with just one day per week.   But if you only have one day, make the most of it and try to incorporate some strength training into your routine.  Something is always better than nothing!

Looking for some exercise ideas? The three workouts below contain a progressive selection of movements, complete with pictures and how-to instructions.  They are grouped into beginner (Fitness Freshman), intermediate (Avid Exerciser) and advanced (Training Pro), so you can progress at your own pace.  And of course, every exercise can be performed at home with no equipment. Good luck!

Fitness Freshman Workout

Avid Exerciser Workout

Training Pro Workout

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