The Tabata Protocol: Increased intensity for increased results

Posted by Chad in Fitness | Workouts - (Comments Off)

Tabata Protocol

Tabata training is based on the 1996 study by Tabata et al. In the study, subjects were prescribed an exercise protocol that consisted of brief bouts (20 seconds in duration) of high intensity exercise (~170% VO2 Max) followed by short rests intervals (10 seconds in duration) and repeated for 4 minutes. Subjects were trained on a cycle ergometer. The training protocol resulted in a 7ml.kg-1.min-1 increase in VO2 max and a 28% improvement in anaerobic capacity. These results are significant because a simultaneous increase in VO2 and anaerobic capacity are not typical of traditional endurance training. Also significant was the fact that these results were achieved with a lower volume of training than would be required for traditional endurance training. (more…)

, , , ,

What I have learned from my boot campers

Posted by Chad in Fitness - (Comments Off)

As I look back on the past 2 1/2 years of running my fitness boot camp there are many things my campers have taught me. Here are a few of them.

1. If you don’t set limitations for them they won’t have any.

2. They are capable of handling any challenge I throw at them (see #1).

3. Consistency, above all else, is the key to results.

4. For protein intake, 0.7 grams per pound of bodyweight seems to be the key point for maintaining muscle and strength while on a calorie restricted diet.

5. If they like you and trust you they’ll give anything a try…at least once.

6. The competitive drive that comes from a group atmosphere brings out the best in them.

7. Programs don’t need to be super scientific (as I once believed) in order to be effective.

8. Everybody is rooting for everybody else.

Weekend Fitness Assignment

Posted by Chad in Fitness - (Comments Off)

Jump Rope & Mountain Climbers followed by a 1 mile run.

5 sets of 100 reps of jump rope with 25 mountain climbers after each set. Rest only 1 minute between sets. Complete all 5 sets and run 1 mile. Enjoy!

5 Lower Body Exercises That Should Be Included In Your Routine

Posted by Chad in Fitness - (Comments Off)

Continuing with the theme from my last post, here are five exercises that you should include in your lower body workouts (but not at the same time):

1. Deadlift: Although this exercise strengthens pretty much the entire body, I recommend including it as a hip dominant exercise in your lower body routine.

2. Squat: One of the best overall strengthening exercises for the lower body.

3. Split Squat: Great unilateral exercise for strengthening the legs and improving stability at the hip. (back foot can be on the ground or bench as shown)

4. Glute Bridges: With the prevalence of hip flexor tightness and subsequent inhibition of the glutes, this is a great exercise to activate and strengthen this muscle. (can be done single leg as shown or double leg)

5. Multi-Directional Lunge: This is a great multi-funtional strengthening exercise that can be used as a great dynamic stretch as well.

(Bonus) 6. Romanian Deadlift, Single Leg: Because I’m partial to RDL’s, I couldn’t leave this one off the list.  Great hamstring/hip movement.

, , , , ,

5 Upper Body Exercises That Should Be Included In Your Routine

Posted by Chad in Fitness - (Comments Off)

Maintaining muscle balance and posture should be at the forefront of your exercise routine. Including the following five exercises in your routine will help combat common postural and muscular balance issues.

1. Push-Ups: Most individuals performing the majority of their pressing movements with their backs pinned to a bench.  This restricts protraction of the scapula and may result in underdevelopment of the serratus anterior.  Including push-ups in your routine will promote a better balance of the muscles that act on the scapula.

2. Prone Cobra: This is a great postural exercise that helps knock out several common postural faults, including excessive internal rotation of the humerus, forward head posture, and thoracic kyphosis.

3. Face Pull: A functional external rotation exercise that helps correct muscle imbalance between the internal and external rotators of the humerus.

4. Wall Angel: This is another exercise that is helpful in maintaining the integrity of scapular muscular and posture.

5. Dumbbell External Rotations from Knee: This is a great exercise to help isolate and strengthen the external rotators of the humerus.  It is particularly useful for those who spend a lot of time doing bench presses and its variations.

, , , ,

Interval training for fat loss

Posted by Chad in Fitness | Weight Loss | Workouts - (Comments Off)

The benefits of interval training are pretty common knowledge these days…increased fat loss, improved VO2, etc.  However, the proper way to perform them is not.  When most people I talk to tell me they’re doing intervals, they usually describe something along the lines of: 5 minute jog on the treadmill followed by 5 minutes at a higher speed/elevation, followed by 5 minutes at an even higher speed/elevation etc.  While technically this is “interval training,” there is a more effective way to go about it. (more…)

, ,