Natural Interval Training

Sunday’s I usually darn my weight vest and take my dog, Angel, for a walk at one of the local parks by my home. I use a vest primarily because I gain no real value of just meandering along on a walk and prefer a little more of a stimulating challenge. It’s also a great reminder to me of how it felt when I was lugging around all that extra weight years ago….but that’s another story for another time.

At this time of year (winter) and because Angel and I go out so very early morning, there are very few people in the park and therefore, I let her off the leash to romp around as I walk the park. If it snows (which we’ve had a ton of this year), we’ll trudge through the accumulation and encounter one helluva an adventure. As we take in the fresh air and sunrise, I watch her innate behavior as she sniffs this and that, pees here and there, sprints to here next spot and just has a good ‘ole time being outside and moving around. Interesting are her instinctive movement patterns that enable her to do our 3+ miles without her ever really getting tired as she is now pushing 9 years of age. Because of her intermittent bouts of sniffing, peeing, walking and sprinting so naturally, she has a built-in capacity to handle this workload as she would otherwise not as proof of when my wife takes her for a two mile run and she’s “dog tired”. However, when we’re done, she comes into the house and heads right outside the back door to play around some more. It’s apparent that she recovers well from her exercise as she isn’t panting when we’re done and she is able to be relaxed and breathing normally as soon as she lay’s down. In addition to her ability to have this recovery ability, this exercise pattern is a lot less stressful on her joints, pads and of course, her heart.

Now don’t confuse increased heart rate as not being stressful, I’m referring to a good stress that strengthens the heart and not a pattern that add strain to the heart in an ineffective way. It seems apparent, then, that this stop-and-go pattern (from the research I’ve read) offers a greater value to strengthening the heart rather than adding unproductive stress to it. Those who partake in some type of high level effort, high intensity training are already reaping the benefits of this exercise pattern, those who are not may want to consider some form of interval training to enhance their cardiovascular and muscular systems to improve their heart, lungs and musculature. Hmm, I guess you could say that maybe an old dog can teach us new tricks.

Fred Fornicola

Fitness Professional

http://www.premierepersonalfitness.com/

An Incline Interval Workout

Many people today are leaning more towards interval training to augment their conditioning programs – and for good reason. Interval training allows for many positive aspects when done safely, efficiently and with a high level of effort or intensity. When done properly, there’s a high output of energy which can enhance the cardiovascular system, help reduce body fat, improve athletic and recreational performance and improve anaerobic/muscular strength. Interval training is generally short in duration (lengthy sessions are impossible, actually) and does not need to be done more than one to two times per week. Interval training can be done in many ways using an assortment of modalities and as much as it is a solid means of training, it can have its pitfalls as well. Too often people abuse interval training – not realizing that such high levels of out put done for too many repetitions or too frequently can lead to overtraining or injury. Obviously, then, a person needs to approach interval training judiciously. For the sake of being somewhat concise, today I will only discuss one running approach that I have found to be beneficial in a number of ways.

This recommendation is nothing new under the sun (like most things aren’t) but a lot of individuals don’t place enough value on the benefits of the activity of incline or hill running. One of THE major advantages that I have found in performing incline/hill sprints is the reduction in compressive forces of the joints and soft tissue (muscles, tendons, ligaments) as opposed to running flat surfaces. There also is a less likely risk of becoming injured (even with a high output of energy) because stride rates (speeds) are reduced. Incline/hill sprints will give the lower extremities (legs/hips/hamstrings/calves/shins) a very good strength workout and will also stimulate the cardiovascular/cardio respiratory systems – and don’t be surprised how much the torso, abdominals and low back come into play as well.

Here’s a little “down and dirty”, quick interval workout that can be done on a treadmill, a hill (or an elliptical if it allows for an incline). Please keep in mind that this is just one of hundreds of ways to utilize incline/hill work. First, do an easy warm-up such as a light, ½ to a mile jog to get the blood flowing. Once you are ready to start your incline/hill work, set the speed and incline so that you can perform a 30 second hard run with a 30 second recovery that allows you to complete 10 solid reps with the last few reps being a good, solid challenge (your running form should not be compromised). For example, if you run a comfortable warm-up for ½ mile at a 10 minute mile pace (MMP) with a zero incline, bump the incline to 7 or 8 and push the speed so that you are running between 8:30 and 8:45 MMP. Once you complete the 10 reps, rest for 60 seconds. Now, using the same incline and speed, perform a 20 second sprint with a 10 second recovery for 3-5 reps. Depending on your warm-up time, this workout can be completed in under 20 minutes.

Should you choose to take this workout to the great outdoors, walk/jog to your destination – which should be a hill or sizeable hill - and perform a 30 second sprint then up the incline and walk brisk back to the start position, turn and do another rep until all 10 are complete. In this manner, you will get more rest due to the walk back but that will simply enable you to go at the hill harder so when it’s all said and done, the difference in the benefits will be nominal. After this segment is done go back to the bottom of the hill and do a 20 second blast up the hill walk for 10 seconds, sprint for 20, walk for 10 seconds etc. until 3-5 reps are completed. Don’t worry about walking back down the hill – just keep moving forward.

Interval training should leave you taxed, but not completely exhausted. Working yourself to a point where you can’t finish the repetitions in good form or you are flat on your back is not, I repeat, not a productive approach to improving your health and fitness. Consider taking one or both of these workouts for a ride as a change of pace to your lower body and conditioning training and remember to use interval training as just another tool in your overall fitness program.

What Are You Waiting For?

Nobody makes a greater mistake than he who does nothing because he could only do a little. - Edmund Burke (1729-1797, British Political Writer, Statesman)

At some point in time, our society was convinced that being healthy and fit needed to be a complicated and lengthy undertaking. Unfortunately, this has paralyzed many people in their attempt to embark on a proper exercise and nutritional program and for some, it has just given them another reason - or better stated - excuse, for not doing some form of physical fitness and eating right. Here’s an example: I once had a brief (thank God) conversation with a doctor who was no longer exercising because his schedule did not allow him to continue with his normal 5 days a week, 2 hour per training session program. I posed the idea of reducing his 10 hours a week in the gym to doing some type of exercise 2 -3 times a week for 20 - 30 minutes and explained that this is an extremely efficient and effective way of becoming stronger and better conditioned (assuming particular parameters were met). His response was "that's not enough time; I need more than that to get any benefits." To which I responded "A little of something beats a whole lot of nothing."

It’s very simple folks; my recommendation of infrequent, short duration workouts is not a compromise but a productive approach to becoming stronger, healthier, leaner and more functional. - Fred Fornicola

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Hindu Pushups

Hindu Pushups are a great exercise because they create flexibility and strength throughout the whole body, they stimulate tremendous circulation from head to toe and can greatly improve cardiovascular fitness when done for high repetitions. the best part though, is they can be done anywhere, any time. Give Hindu Pushups a try and you'll see a tremendous change in your fitness and strength.



Fred Fornicola

NEW - Conditioning & Flexibility Classes

Now that I have more open space available (due to my 31st time rearranging this place), I will be offering some additional features here, the first being a conditioning and flexibility class. This class will be specific to improving your cardiovascular conditioning, improving your flexibility and focusing on helping you to reduce body fat levels through our approach. These sessions will be 30 minutes long and will be customized to each persons current fitness level. Your options are as follows:

One-on-One class - $40
2 People - $20/ea
3 People - $15/ea

I will only be taking a max of 3 people per session. If you (or have friends/co-workers that would be interested in doing these classes), please contact me via email or when you are in here and let me know the times/days that would work for you and whether you want to do a one-on-one session or would like to be involved in a group and then I will coordinate the rest.

I look forward to hearing from you,

Fred Fornicola908.433.4542
www.PremierePersonalFitness.com
"Train With A Purpose"

What's Your Resting Heart Rate?

An important aspect of health and fitness (and a good indicator of how the old ticker is doing) is to measure your resting heart rate. The best time to check your resting heart rate is when you first wake up and before you even get out of bed. Using your index and middle fingers, find your pulse via your wrist (radial pulse) or neck (carotid pulse). Have a clock or watch available that has a second hand so you can count your pulses and watch the clock. Take your pulse for 20 seconds and multiply that number it by 3 (3x20 seconds = 1 minute). For instance, if you have 22 beats in 20 seconds multiply that by 3 and your resting hear rate would be 66. Take this test for 2 or 3 consecutive days for an accurate reading.

A good pulse rate for Men ages 35-55 are as follows:

Average - 71-76
Above Average 67-71
Good 63-66
Excellent 57-63
Athlete 50-57

A good pulse rate for Women ages 35-55 are as follows:

Average - 73-78
Above Average 69-73
Good 65-69
Excellent 60-65
Athlete 54-60

Note: Keep in mind that beta blockers and other medications may alter your true reading.

Additional considerations are if your resting heart rate is really low, that could be an indication you may have issues with your adrenal system so if you have a low resting HR but feel fatigued, unrested or get lightheaded at times it may be a good idea to see a doctor or qualified nutritionist. For the most part, however, this little test will give a good indication of your current fitness.

Fred Fornicola - Fitness Professional

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