In today's fitness industry, many new fads come and go. You may see people do some crazy things in the gym, but what's their actual goal? It's important to understand what your goal is, to figure out how to make an effective program. Should you exercise or should you train?
Exercise is working out enough in order to get the general physiological improvements in all areas of fitness (lower blood pressure, weight loss, increased muscle mass, etc.).
Training is going through a workout program specially designed to obtain a specific goal (faster sprint time, stronger squat, higher vertical jump). For example, powerlifters train to specifically improve their deadlift, bench press, and squat. They don't do long jogs, or bosu ball exercises. They strictly do those lifts, and work on accessory muscles to help their core lifts. Not to say powerlifters aren't healthy, but they focus much more on the amount of weight they are lifting rather than thinking about how they look in bikinis and swimming trunks (not a bad thing, just different goals). Training is always exercise, but exercise is not always training.
If you want to be healthy, make sure you get into the gym and do a mixture of weights and cardiorespiratory exercises that challenge your body. If you are training for a sport or goal, make sure you have a carefully designed program with proper periodization. We'll talk more about periodization for strength for those who feel they have plateaued with their current program.
High Intensity Interval Training (HIIT) is a more effective way to burn calories and lose fat for healthy individuals as explained in my previous post (link here). Below is a circuit for those who hate sprints. Just a warning you may hate these even more! My clients dread these babies. This workout was a staple during my boxing conditioning because both cardio and muscle endurance are important in boxing. I like to call these olympic rounds. Love 'em or hate 'em, get 'em done and embrace the grind!
Click here for an enlarged spreadsheet. Workout A actually continues to 6 rounds, but begin with 2 rounds and ease into more rounds as your fitness adventure progresses. Workout A alternates upper body and lower body rounds. Workout B is full body and shorter, but longer rounds.
Summer is right around the corner, so many are rushing to the gyms to get fit. Here's what you need to know to shed those pounds once the sunshine hits.
- Find your BMR
- 1 pound of fat has 3500 calories
- Exercise AND healthy eating habits should both be used to shed calories
- HIIT training over light to moderate exercise
BMR: Your Basal Metabolic Rate (BMR) put simply is the amount of calories you burn if you did absolutely nothing (except breath) for a day. This is important to know because to lose weight you want to base your calories eaten around this number. Your gym may have a device that measures this, so ask the trainers. MyFitnessPal.com also does this, but generally machines that actually measure your oxygen uptake will be more reliable (a few hundred calories off is a lot!).
Fat loss: A safe weight loss goal would 1-2 pounds per week, so make sure you have adequate time to reach a realistic goal. To look at the numbers, 3500 calories equals one pound of fat. If you burn 500 more calories than you eat per day, then you would lose one pound in a week. 500 is quite a lot of food you would be skipping out on, so it's important to monitor your meals AND exercise.
Exercise: By adding exercise, you can increase your lean body weight which will raise your BMR. This is good because a higher BMR means you are burning more calories throughout the day. In addition, you will preserve, if not improve muscle mass, whereas you may lose muscle mass if you decrease your meals only.
HIIT Training: High Intensity Interval Training (HIIT) is a type of exercise that has individuals going through vigorous exercise for a short amount of time. This is the superior method of burning calories compared to longer moderate exercise such as jogging a few miles. This is because during and after the workout, your muscle use more oxygen and go through a larger oxygen deficit. More oxygen consumed means the more calories burned. Hate running sprints? Check out one of my HIIT workouts here.
Gillen, J. (2012). Low-Volume, High-Intensity Interval Training: A Practical Fitness Strategy. Wellspring, 23(4), 1-4.
Lunt, H., Draper, N., Marshall, H. C., Logan, F. J., Hamlin, M. J., Shearman, J. P., & ... Frampton, C. A. (2014). High Intensity Interval Training in a Real World Setting: A Randomized Controlled Feasibility Study in Overweight Inactive Adults, Measuring Change in Maximal Oxygen Uptake. Plos ONE, 9(1), 1-11. doi:10.1371/journal.pone.0083256
For our first post I thought we'd start things off with something we learned in our first Kinesiology course during our undergrad which still holds good weight.
Means plus desires does not equal results.
Means would be defined as resources, materials, and in regard to fitness, a gym. Desires means to want something, or to be motivated to begin something.
So to put it together: someone may have everything they need, and they may have the desire to do something, but they forgot the key part of the equation which is action; actually getting up and doing something. Don't let that be you with your fitness or life!
With that said, less talking and more doing! This blog is here to aid and fuel people's perspiration inspirations! Thanks for dropping by and stay tuned for some great content. Happy reading!
- VV and KJ
About the Blog
Learn all things exercise and fitness with Vien Vu. Learn How Fit Works!
Top Rank Health, LLC Copyright. All rights reserved. You may not take any images, video, or any other content from this site without written permission.