Monday, May 1, 2017

Increasing Your Aerobic and Anaerobic Endurance with Tabata Training

Increasing Your Aerobic and Anaerobic Endurance with Tabata Training

Time, space and equipment are all common issues we all have when it comes to getting our training in. Setting aside an hour to get to the gym may not be realistic for everyone but that doesn’t mean you cannot receive increased health and performance benefits from short workouts at high intensities with little or no equipment. This is where the Tabata training methods can become an important training tool from everyone to the elite athlete or the average joe looking for improved performance.

Tabata was developed by a Japanese scientist, Dr. Izumi Tabata, at the National Institute of Fitness and Sports in Tokyo. They examined the training effects of two groups. One group would exercise five days a week for an hour or more at moderate, steady state  intensities while the other group worked at high intensities  four days a week and their exercise bouts would last only four minutes and twenty second. Theses shorter sessions would be performed in intervals of 20 seconds of work followed by 10 seconds of rest for a total of 8 rounds. After the conclusion of the 6 week study it was determined that the participants working at the higher intensities for a shorter period of time had increased their aerobic and anaerobic capacities more than the group that had been performing longer bouts of exercise, more frequently at lower intensities.

These results are pretty shocking considering the group performing the high intensity work was only exercising a total of 16 minutes per week! Most of us make excuses why we can’t find 16 minutes a day to devote to some type of physical activity.

For a firefighter aerobic capacity is critical, especially in high stress situations where oxygen is being supplied to our bodies through a type of breathing apparatus and anaerobic capacity will determine the amount of force our muscles can produce when the aerobic system cannot meet the demands that our bodies are putting on them.

So what are you going to have to do to get going with incorporating this routine into your regimen? Almost all of us have a smartphone now that gives us access to apps such as interval timers, stopwatches and even apps that are specifically designed for tabata. Download one of these apps or just use the clock on the wall, they work well too. I like the apps because there will usually be some type of countdown or buzzer to start and finish rounds which is helpful especially when you begin to fatigue.

Next you want to select the exercises that you will be doing for the duration. Do this ahead of time, 10 seconds is not a whole lot of time to figure this out in if you haven’t laid out your plan. You want to think about explosive, fast paced movements that put a big demand on the body. If you are going to go full body weight on this, I like to use jump squats, jump lunges, high knees, mountain climbers, plyometric push ups, squat thrusts and burpees to name a few. Big muscle groups equal big demands on the aerobic system, once the aerobic system is tapping out we are working on our anaerobic system.

We have talked about kettlebells in previous articles and how and why this can have a big impact on our training. Well guess what, a kettlebell is the perfect tool to use if you have one and want to work it into your Tabata. Adding some resistance will eliminate the need for some of those high impact exercises like the jump squats and jump lunges, if you have bad knees or weak ankles you should avoid those moves here because of the intensity you are going to work out. Swings, snatches and goblet squats are the way to go for this workout. Personally, I have done Tabatas doing kettlebell snatches, alternating arms each sets and by the end was hating life, sweating like a pig and had my heart  jumping out of my chest.

Now we have said intensity is the goal here and I am going to stress that one more time. You need to work at a pace that you would not be able to sustain for more than 20 seconds, this means “all out”. It’s 4 minutes guys..You Got This!

Here is an Example Workout for you to try, switch it up anyway you like in the future but give this one a go and let us know how you did.

  1. Jump Squats
  2. High Knees
  3. Plyo Push Ups
  4. Mountain Climber

Repeat this sequence to give yourself 8 total rounds.

Pretty simple right? That’s the way it should be. It Is going to take you more time to read this article, download an app and set up the timer then it is going to take to complete this workout. Once you have done it once you’ll have a “go to” tool for years to come!

Monday, June 13, 2016

What are the Most Common Joint-Friendly Exercises?

What are the Most Common Joint-Friendly Exercises?

There are many reasons why a person may need to incorporate exercises into their routines which do not place a large amount of stress on the joints. Suppose you have had an injury, recent surgery, are new to exercise or may be overweight. These are all instances where high impact exercises may not be the best fit, but that doesn’t mean you cannot perform a highly effective and productive workout with exercise options that will be right for you.

Why Joint-Friendly Exercises?

Looking at the first two reasons given that you may need to perform exercises that would be easier on the joints, injury, and recent surgery, it may be obvious why you will need to go this route. A doctor may have outlined certain movements you will need to avoid while your body heals and adapts. If you are new to exercise you will need to give your body time to adapt to the new stresses you will be putting yourself under. Ballistic movements such as jumping, landing, and running are all considered to be harsh on the joints. Many people dive head first into an exercise program to only find themselves in pain and possibly injured in just a short time by not taking proper progressions. This would defeat what you were trying to accomplish by starting and exercise routine and cause further setbacks. An overweight individual would want adapt, strengthen and lose some of the excess weight for the same reasons, reduced stress and uninterrupted progress.

So What Are My Options?

Some of the classic low impact exercise are biking, ellipticals, versa climbers, cross-country skiers and swimming. These are terrific activities that will keep you moving, increase your aerobic capacity and keep the stress on those joints at a minimum. There are a few catches here, though, you’ll need access to this equipment  or to a pool.  Sure there are gyms that have these amenities and it’s a good place to start your road to recovery or your fitness journey but what happens when you want a little more out of your workout?

When you are ready to start strength or interval training there are some challenges that will be faced. You will not be doing endless box jumps, jump squats or be loading up with the heavy weights but with patience and an understanding, your progress will make strides and bounds.

Here are some ways you can modify common exercises:

Instead of Box Jumps do Step Ups.

Why? Box Jumps are a ballistic movement where you jump from the floor up onto a box of a fixed height. If you are having problems with your knees or ankles this is not an exercise you should be doing. The constant landing will take its toll and you’ll risk injury if you already have some instability in your joints. The better option here would be to simply perform a step up, stepping up from the ground onto a box of fixed height. To start, the box should be no more than 6-12” in height and make sure you either alternate your steps or do the same amount of reps on each side.

Use a Suspension Trainer Such as the TRX.


The TRX is undeniably the most recognizable suspension trainer on the market but there are many other brands and versions of this wonderful tool. The great thing about suspension trainers is that you can modify almost any exercise to your current capabilities. Using the TRX for squats and lunges can deload the exercise, allow you to use your upper body to get in and out of these positions as well as give you assistance in your balance which may be critical if you are rehabbing a sprain or surgery.
So far we have been looking at the knees and ankles but many people have problems with the wrists and elbows as well. A normal push up or pull up will place stress on these joints, but a suspension trainer will allow you to bring yourself to a level where you can perform variations of these exercises without stressing the joints. The average person does not own or may not even know what a suspension trainer is or how to use it effectively. A trainer can assist you with getting acquainted and the TRX website is a great source of information when it comes to using this product.

Instead of Jump Squats do a Total Body Extension.

Jump squats are awesome, they use some of the largest muscles in the body which get the heart pounding and the muscles screaming. Why miss out on this great exercise when you can modify it and still grab all it’s benefits without risking yourself being sidelined for 4-6 weeks. A total body extension will mimic the movement of the jump squat, you will start will your feet just about shoulder width apart, drive down into a squat and then move quickly upwards as if you were going to jump in the air, except here you will not leave your feet to avoid the impact of landing.

Try Standing on One Leg.

A single leg stance is more difficult that you might imagine. When you stand on one leg you have just cut your base of support in half. This will force you to start using smaller muscles and stabilizers that might be otherwise asleep. Strengthening these stabilizers will strengthen the joints that are associated with them and again, no impact here. If you need assistance with this stand close to a wall to assist you with your balance. Many people tend to think they have poor balance, but these people are not suffering from vertigo, their bodies are just not familiar with using the muscles associated with proper stability.

Sources
https://superhumancoach.com/low-impact-high-intensity-training-for-fat-loss-with-minimal-equipment/

Wednesday, May 25, 2016

The Battle of the Backyard Grizzle: 4 Tips to Stay Lean During BBQ Season



Memorial Day weekend is upon us, marking the unofficial start of Summer as well as the start of barbeque season. While many people anticipate putting on extra pounds during the holiday season between Thanksgiving and New Years, the Summer barbeque season is actually a time where more people gain weight. The typical culprit here is the endless flow of  weekend events that we will go to where the main course will usually consist of hamburgers and hot dogs, add in the extra calories from a cold beer and you aren’t exactly having a meal that is a staple of well-rounded nutrition. Backyard barbecues are fun and they are the foundation of the American summertime. So what are the options we have when it comes to attending these social events?  

  1. Limit the Starchy Processed Carbs: Low carbohydrate diets have been popularized and used for years to help people lose weight. Every hot dog and hamburger are going to come attached to a bun. Personally, if I am doing the grilling I am not picking up the all natural, gluten-free, whole grain, kale infused hamburger buns for my guests (sorry guys). Most likely your host won't be either. Skip the bun, if there are condiments such as lettuce, tomatoes, and pickles stack them all together and you’ll find you will be pretty satisfied. Also, beware of the endless line of chips, pretzels, potato and pasta salads. Just because it has salad in the name doesn't mean it is a great option and many times these “salads” are covering in mayonnaise based dressings which can be oily and fatty.

  1. Load Up on the Lean Protein: Hamburgers and hotdogs can get pretty boring so most people are going to offer a few other options coming off of the grill. Chicken, steak, shish-kabobs, ribs and sausages will find a home on the grill this summer too.  Grilled chicken is always a safe option, shish-kabobs have controlled portions of beef or chicken along with any veggies that find their way onto the stick. If there are garden salads, some fresh greens, and other veggies, pile them up high on your plate, slice up some of that chicken or beef and make a great dish you can feel good about.

  1. Skip the Soda: This should go without saying but we’ll say it anyway. If you are attending a backyard function it is good etiquette to bring something along. If you are unsure if there will not be drinks that won't be loaded with sugar pick up a case of water. You’ll be helping yourself out, perhaps someone else, as well as being a gracious guest.

  1. Have a Snack Before You Go: You might have to spend some time in the car before you end up at your destination, take that into account. Knowing that you are going somewhere that you will be eating may cause you to skip out on a meal earlier in the day. All this will do is turn you into an irrational vulture when you arrive, picking at whatever roadkill is on the table. If you feel satisfied you will be less likely to over-eat.

Having a plan will help you stay in control. Your host will probably want you to eat some more only to save them the time of packing it all away once everyone is gone. You are not being rude you are just being smart, besides if you do not have a ton of food left over after a barbeque you haven’t fulfilled your duties as grillmaster. You want your host to succeed too!

Friday, May 20, 2016

Does CLA (Conjugated Linoleic Acid) From Grass Fed Beef Promote Lean Muscle and Weight Loss?

A majority of Americans lack important nutritional foundations in their everyday diet and turn to supplements to fill the voids that have been left. One particular supplement, conjugated linoleic acid (CLA),  has gained notoriety for claims of it being a weight loss supplement. These claims also extend the benefits of CLA to increasing the metabolism, supporting muscle tissue and increasing lean body mass. Increasing lean body mass (building muscle) is one of the most important things a person can do in order to raise the metabolism and improve overall body composition.


Ironically, CLA is a  naturally occurring trans-fatty acid made from the omega-6 class of essential fatty acids. The construction of healthy fats found in CLA has also been shown to benefit those looking to improve other areas of their health such as cancer, asthma, cardiovascular performance, high blood pressure and cholesterol, and osteoporosis.


Linoleic acid is a naturally occurring fatty acid on its own and is the base for omega-6 fatty acids which are popular health supplements. Omega-6 is found in the form of vegetable and other plant based oils such as flaxseed and olive oil. The digestion process in cows changes the arrangement of bond in the linoleic fatty acid chains and produces CLA. It has been discovered that there are up to 28 different forms of CLA but the most common ones used in dietary supplementation are c9,t11 and t10,c12.




As with any nutritional supplement, it is not meant to replace or substitute for an area of a healthy diet. CLA can be found in foods that we are already consuming on a normal basis. The most readily available source of CLA comes for beef products, including meat and dairy. Sources of CLA  coming from grass fed beef are significantly higher than the CLA content of grain fed beef. The modernization of beef production in the United States can be viewed as a culprit to why many Americans are looking to supplement CLA into their diet. Milk and dairy produced from grass fed beef will also yield much higher levels of CLA. The problem with obtaining grass fed beef products is that it is not always readily available in all areas and can be cost restrictive to some as a regular source. These limitations bring on the need for supplementation.


In the last decade, numerous studies have been conducted to test the validity of the claims about CLA.  Initial studies that were done on lab rats revealed that it acted as a powerful cancer fighting and immune boosting agent. However, the results of the human trials have been mixed and have not produced the same concrete results as the trials on the lab animals as far as cancer research in concerned. Long term trials that have been conducted to review the effects of CLA on the metabolism and lean body mass have yielded more positive results.


The American Journal of Clinical Nutrition conducted a study that was monitored over the course of 1 year and included a control group that was given a placebo along with a group that was supplementing CLA into a healthy diet. After the extended period, this study revealed that the subjects placed on CLA showed an increase of 1.8-4.3% greater in their lean body mass than the subjects on placebo. The conclusion of this study was that long term supplementation of CLA reduced body fat in healthy adults.


The recommended daily intake for this supplement is between 2.8-3.2 grams per day and the average dose found in most products on the market is 1 gram per serving or capsule. The suggestion would be to including one dose of this supplement to each major meal of the day.


With so many claims attached to CLA, it may become a little confusing to a person on why and for what reasons this supplement should be taken. Other questions may be, is this safe product, what are the side effects and are there any alternatives.


If strict weight loss is a goal, the reduction of overall mass on the body, CLA may not provide the results that the user may be expecting. With CLA supplementation, a healthy metabolism is supported by the maintenance and building of lean mass, this means muscle growth. Additional muscle mass on the body will result in a more active metabolism and you will burn more calories throughout the day. Body composition changes as a result of fat loss which means a smaller percentage of body fat on an individual, some weight loss may occur here but the lost weight may be found with the addition of new muscle. This is sometimes hard for most people to understand when they are only focused on the number that the scale provides them on a daily basis.


The majority of the studies conducted will cite that the subjects were healthy adults, possibly slightly overweight. A supplement should not be used as a type of self prescribed “medication” to those who may be obese or have more severe medical issues such as diabetes. In studies, it was shown that CLA can reduce the insulin sensitivity of individuals allowing the body to utilize and certain sugars more efficiently and store less fat. This can contribute to the goals of fat loss and help prevent the onset of diabetes. Insulin levels are controlled as a function of the liver when these functions are disrupted the liver may begin to store fatty acids, this a dangerous condition and a properly functioning metabolism is one way that this condition can be avoided. A person may already be storing fat in the liver but is not diabetic, returning the liver to normal function is another way one can reduce body fat.


Trying to achieve the recommended dose of CLA through diet alone may not be the best option for those with weight loss as a goal. It is estimated that you would have to ingest up to 4,500 calories worth of beef and dairy alone in order to fulfill the recommended  3 grams of CLA daily. Along with the excessive caloric intake, there would also be a significant amount of fat associated with those calories. This is where supplementation can provide benefit in addition to a healthy diet.
Its is known that grass fed beef and dairy products produce healthier products with higher levels of CLA. When possible your diet should include those products along with the recommended supplementation.



Reduction of body fat will also have an impact on the function of the cardiovascular system and your blood lipid profile. Researchers also concluded from studies that CLA reduce the levels of cholesterol and triglycerides in the blood. Healthy diet and changes in activity levels have also been know to provide the same benefits in this area.
When it comes to the safety of this product, CLA is available for purchase in retail settings such as health food stores and supplement shops and is not labeled as banned or unsafe for consumption. It is already naturally occurring in some of the food products that we eat and has not been proven to cause any major or negative side effects. Every person is different and may have unique reactions to certain foods or product so it is important to know what those reactions may be and be attentive to any changes that you may observe in yourself if you begin a new supplementation routine.


Users of CLA have reported nausea, upset stomach, headaches, diarrhea, and lightheadedness. There have also been studies that have shown CLA to have the opposite effect on humans than what was intended, which includes weight gain and some cardiac dysfunction. Despite some of those reports CLA is generally accepted as a safe product to consume. There are however many different products on the market and knowing what you are consuming is important. CLA is not regulated by the FDA in the U.S. and packaging can be misleading when it comes to products.


In many cases, CLA will be combined with other substances that may enhance weight loss or appetite suppression. Be sure to read the labels on whatever purchases you decide to make. The products that are offered as oil or soft gel tablets and labeled as CLA tend to have the purest content while some of the powdered tablets tend to be mixed product often promoting weight loss as its primary function. The majority of these products were generally inexpensive, ranging from 10-20 dollars.


Taking purity a step further, the c9,t11 and t10,c12 isomers were the most readily available forms of CLA. The c9,t11 is generally considered to be the safer of the two isomers, yielding the least amount of negative side effects. One study conducted in Denmark established three test groups and gave one group a placebo of olive oil, one group received CLA in the form of c9,t11 and the third group received a mix of 40% c9,t11 and 40% t10,c12. The group that received the mix performed better that the other two groups but only on average of 1.5 lbs of fat loss. This particular example will allow you to weigh the pros and cons if there is any reservation as to what formula would be a better fit. A slighter less decrease in body fat may be worth forgoing side effects like nausea, and diarrhea.


Many of the studies reviewed only examined the effect of CLA strictly as a dietary supplement and in some cases on untrained or overweight individuals. It is well known and generally acceptable that strength training is an extremely effective way to increase lean muscle mass on the body. In some forms, CLA is presented as a supplement to weight training and bodybuilding. Athletes and certainly bodybuilders have an interest in maintaining as much lean muscle mass as possible. Performance in athletes have been shown to be directly impacted by their body composition and in bodybuilding, the goal is to produce a physique with as much lean mass and as little body fat as possible for competition. Individuals already participating in strength training or bodybuilding may have slightly more positive results if deciding to supplement CLA into their diets. Their metabolisms are often better conditioned to utilize energy sources that are provided. Dietary habits of this population tend to contain a higher level of CLA already since protein sources already rich in the supplement are an important part of maintaining lean mass.




A group was tested to determine whether the addition of CLA would improve lean mass as well as improve strength. The participants were already involved in strength training programs and  were asked to document their dietary habits as well as their training before and during the time CLA was added as a supplement. The purpose was to see if strength would improve as a result of the testing. Participants were measured for lean mass as well as tested for strength before the study. When lean mass is added to the body strength will improve in most cases. The research was conducted over the course of 6 months and the participants did not increase their volume of training during this period or significantly change their dietary habit from what it had been prior to the start of the study. At the conclusion of the six month period, the participants were then retested in the areas they had provided results for prior to the study. Positive results in both strength gains and lean mass were recorded as a result of the study. There was also minimal negative side effects report by the participants. Additional testing was done that revealed the participants remained healthy in other areas such as their blood lipid profiles and kidney functions.



Deficiencies of CLA from the naturally occurring sources in the diet (grass fed beef as opposed to grain fed beef) have led many to look at the supplementation of this important fatty acid as a way to increase lean mass and assist the metabolism in weight control. The recommended dosage in order for a user to realize the results of the product is much higher than what would normally be ingested if the naturally occurring sources of CLA in the diet were unaltered. Before taking a supplement your goals and reasoning should be clear and an awareness of the effects should be present. CLA has been present in the human diets since humans began ingesting the animal and plant based sources of it without major concern for the health effects. One should consider the natural options and sources first and add supplementation where needed to support a normal weight and healthy lifestyle.


References:


Gaullier J, Halse J, Hoye K, Kristiansen K, Fagertun H, Vik H, Gudmundensen O,/Supplementation With Linoleic Acid for 24 Months Reduces Bodyfat in Healthy Overweight Humans./ J. Nutr. Apr. 2005 V. 135 no.4 778-784


Smedman  A,  Vessby B,/Conjugated Linoleic Acid Supplementation in Humans -- Metabolic Effects./ 2001 Aug, 36(8) 773-781

Tarnopolsky, Zimmer, Paikin ,Safdar , Aboud ,Pearce ,Roy ,Doherty/Creatine Monohydrate and Conjugated Linoleic Acid Improve Strength and Body Composition Following Resistance Exercise in Older Adults/ (2007) PLoS ONE 2(10): e991. doi:10.1371/journal.pone.0000991

Wednesday, May 11, 2016

Firefighther Fitness: Kettlebell Routine

It has been a pleasure and a privilege working with Juan Serrano at Firefighter Lifestyle. Juan's website is dedicated to bringing information to the public and other firefighters about the profession of being a firefighter. His articles cover topics from what to expect day to day on the job and where to find a job as a firefighter across the country.

Of course, it is well known that the job of the firefighter has a large physical aspect attached to it. You've got to fit to perform this job and perform it well, your life and the lives of others depend on in! That's where I have been filling in the gap providing simple, effective and very skill transferable workouts for the followers to assist them in being able to do their job at a high level.

Check out the latest post (http://www.firefighterslifestyle.com/firefighter-workout-5/) that incorporates kettlebells into the routine and if you are considering joining the profession browse through the site there is a ton of useful information

Saturday, April 16, 2016

Combat Ftiness: Active Acadiana April 2016


I recently had the opportunity to write for Active Acadiana, an in print magazine in circulation in the Southern US. The article addressed the physical needs for those preparing for combat. The needs of the modern soldier are unique but the training methods for them does not need to be over complicated.

Understanding the needs and the challenges of soldiers was the starting point for this article. I drew information from discussions with past and present personnel from different branches of the armed forces and put together some guidelines for their specific needs.

The article was published in print in the April 2016 issue of Active Acadiana and can be viewed with this link: https://issuu.com/activeacadiana/docs/april2016/40

Wednesday, January 20, 2016

Onnit Steel Mace Review

The mace (gada)  is a an ancient weapon once used by Hindu and Persian warriors. The mace used in battle was not as heavy as the weapon used in training, the heavier mace allowed the warriors to develop strength. power and muscular endurance while mimicking movements that were essential on the battlefield. Today the mace has gained popularity through it's functionality with the training of MMA fighters, that can benefit from the applicability it has on their movements in the octagon.

Onnit has manufactured and marketed this product with their line of real world strength and athleticism tools. They offer a number of different weights and it was suggested that to start training a 10lb mace was the most appropriate weight. I had seen the mace used just maybe a month prior and could tell that it was something that was very functional, promoted a full body workout, and could be used in a variety of different ways, All these thing are important when having limited space and time to perform workouts.

I ordered the 10 pounder and when it came I immediately started to use it, performing some of the movements and workouts that Onnit had published on their website. This is a tool unlike any other that I have ever used but the learning curve to performing most of the movements was small since they mimic daily activities, other skill movements, such as the 360-swing, will take time and practice to develop.

Rik Brown of Liberty Strength Training describes a 100 rep workout with the mace as kicking your butt and at the same time massaging your muscles. As I fluidly transitioned from movement to movement I understood what he was talking about.


The mace itself was simple and built solidly and for just $40 is much less expensive that many other pieces of equipment. It's versatility alone is worth every penny. I would recommend the mace to anyone looking to improve their strength and conditioning, mobility, athleticism and overall quality of life. Remember you do not need to start with the complex movements and probably shouldn't until you are totally comfortable with this tool. Here is a video that I watched and based my first workout from, it had my heart rate up, my muscles on fire, challenged and trained my grip.