Posts tagged Physical exercise

Getting in shape in one minute

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In my last post I talked about using the Kaizen method to form good habits. I used some examples that were shockingly small.

But research has shown there is a way to pack 45 minutes of exercise into 1 minute. It sounds like a product that you would see on late night TV with 8 Minute Abs and something that makes Ramen Noodles cook EVEN faster.

Researchers compared a group of young men who were to perform moderate cardiovascular exercise versus a group of young men who would perform High Intensity Interval Training (HIIT). The wanted to see if there were changes in aerobic fitness, how well they could control blood sugar, and muscle function at the cell level.

The first group did a 2-minute warm-up, rode 45 minutes on a stationary bike, and then did a 3-minute cool down. The other group warmed up for 2 minutes, went as hard as they could for 20 seconds, went 2 minutes very slowly, and then repeated that sequence for a total of 3 sets in 10 minutes. Both groups exercised 3 days per week.

Both groups ended up with:

-20% increase in cardiovascular endurance

-improved insulin resistance

-great increases in cells that produce energy and oxygen in the muscles

Would you rather exercise for 27 hours or 6 hours (with only 36 minutes being hard) to get the same benefit? That’s a pretty easy choice for me.

 

But, there is always a but, HIIT is not easy! It is also not the only way I recommend you exercise. There are some days you are just not in the mood for intense exercise. Going for a long run, hike, swim, bike ride, etc… at a leisurely pace is still great for your body as well as your mind.

In my next post I will put up a HIIT workout similar to what we do in our boot camp classes.

What if you got 1% better every day?

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Bigger is better. We do not like things to be small. When we make changes, they need to be huge and life changing RIGHT AWAY!

And that is where most of us fail.

-I need to quit smoking, I'm going cold turkey.

-2017 is going to be the year I will workout EVERY day.

-Time to clean up the old diet! Get out of here pizza and pasta, get in here broccoli and beets. Salads and water until I lose 40 pounds and get back into those Jordache jeans from 6th grade.

Those scenarios usually end up like you think they would. Our brains are hardwired to make change difficult.

This is a great quote from Robert Maurer's book One Small Step Can Change Your Life, The Kaizen Way:  

 

“All changes, even positive ones, are scary. Attempts to reach goals through radical or revolutionary means often fail because they heighten fear. But the small steps of kaizen disarm the brain’s fear response, stimulating rational thought and creative play.”

Kaizen is the art of making great and lasting change through small, steady steps. It is about getting 1% better every day by doing things that seem so tiny they should be irrelevant.

Two examples of this are:

  1. Eating just one less bite of food every meal. Then a month later, you eat two less bites.

  2. Start an exercise program by just standing on a treadmill for one minute a day.

Those seem like such tiny things, but you don't stop there. You continue to slowly make progress, build confidence, and stick to the program.

Where are you stuck? What is it that you can not seem to accomplish? Are you willing to try something new?

It will take patience, but if you are willing to persist the Kaizen method may be just the thing you need to finally succeed.

How I caused a ruckus on the dance floor (story time)

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One of the gifts I got my wife for her 40th birthday was a ticket to the Moon Over Three Caves Dance. We’ve been trying to go for years and I am so glad we went because it was awesome!

They had one of our favorite bands, Juice, playing. They actually played at our wedding, so my wife was really excited to see them.

On special occasions, I will take my unique talents to the dance floor. I give the gift of dance to all who are around me because I am a giver. I am familiar with most of the popular line dances, but they all tend to kind of run together for me until I find my way.

 

Juice played The Wobble at one point and I found myself in a familiar position of knowing just enough to be dangerous. I knew all of The Wobble steps, but I may or may have not had the correct order.

The dance floor was in a state of confusion. There were several people who were thrown off by the slightly different rendition of The Wobble. Some were thrown off by the fact they had no idea what was happening. And others might have been thrown off by the glare on my head.

Somebody needed to do something! They needed guidance. They needed a hero.

They needed a ginger.

So I went all in. I did things big, I did things on the 4 count. I did all the steps you’re supposed to do. I have no idea if it was in the right order, but I did it with gusto.

A funny thing happened. People started following my lead and doing the same flawed moves. It was like that dance scene in Can’t Buy Me Love if you’ve ever seen that.

There are a few lessons to take away from this.

1. You have control over two things in life: attitude and effort.

This is something we preach to our 11 and 12-year old football players all the time. You don’t have control over how fast or big you are, but you do have control over how hard you work and your positivity.

The same thing applies to your exercise program. You can’t control genetics, your schedule, and hundreds of other things. You do have control of how much effort you put into it and whether or not you are going to stick with it. Go hard.

2. Psychology trumps physiology.

One of the top guys in the fitness world, Alwyn Cosgrove says this. That just means there is a lot you can overcome going all in with the help of others. You don’t have to have the perfect exercise program to get results. Don’t overthink what exercises to do, how many times, how many days, etc… A group atmosphere has been proven to help you increase your intensity, overcome fatigue, and get you better results.

3. Be careful who you follow, they probably have no idea what they are doing.

Especially when it comes to dancing.

Building Block 1- Lessons from a Ginger Hulk

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My wife and I took the train down to New Orleans for a wedding a few years ago. The train is a pretty awesome way to travel if you aren't in a hurry by the way.

 

We get there pretty late, by my standards any way. It was about 10pm, so it was pretty dark out. The place we were staying at was one of those deals where you pay on-line, the person sends you a code, and then you get the key to your place out of a lock box when you get there.

 

I put the code in this stinking thing about 10 times and nothing! I was a little tired and admittedly a lot hangry, so my mind was not right. It is always good when you have to preface things like that, isn't it?

I gave the code one more try and then I kind of blacked out. When I come back to reality I am holding a lock box that was bolted into a concrete wall just seconds before.

 

In the middle of my Hulk Lock Box Smash I start wandering around and I see another lock box a little bit down from where I was standing. You can probably guess that the code worked perfectly on that one. That made for a slightly awkward moment for me and the other lock box owner...

How scary would a ginger Hulk be by the way?

 

Do you ever feel like you are just beating your head against the wall with your exercise plan? You keep trying the "code" that works for your friends, people on the Internet, and every celebrity. I will let you in on a little secret.

 

Not everything works for everybody.

 

Sounds pretty obvious, but that truth evades many people. Just because someone you know lost 50 pounds and kept it off doing Crossfit, Zumba, Body Pump, boot camp, etc.. does not mean it will work the same for you.

 

There are several facts that go into, but when you are choosing what workout to do consider a few things:

 

Consistency- Can I see myself doing this on a regular basis for at least 1 month? Consistency is a huge factor that can make or break your success rate.

 

Lifestyle- Will this fit into my work/family/home life? If it conflicts with more than one area of your life, it is going to be tough to establish a routine.

 

Enjoyment- Are you going to be miserable the ENTIRE time you are doing this plan? If so, don't do it! There are hundreds of ways to get in shape without having to hate your life the rest of your time on Earth.

 

Intensity- Can you safely work out harder without injuring yourself? Does your workout include progressions and regressions (ways to make it harder or easier) so you can continually get results at your level?

 

Be willing to try multiple things before you can find the plan that can give you long term results and that you will actually look forward to doing. There is a plan out there for everyone, it is your job to keep searching until you find it.

 

We do a pretty darn good job at Huntsville Adventure Boot Camp of helping people achieve these factors. If you would like to come see what we do, I am offering a free week to the first 5 people who e-mail me and ask for the free week. My e-mail is HuntsvilleBootCamp@gmail.com.

Our Tighten and Toning Camp starts on Monday and you can start with us, all it takes is an e-mail.

It’s just too much!!!

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I was a chaperone for a church youth trip this past weekend. We took the kids to a conference called Motion that was held at the BJCC in Birmingham. It was amazing, overwhelming, and I don’t think I slept more than 6 hours total the whole time we were there. Sleeping on the ground is rougher than I remember. Hashtag feeling old.

Something one of the speakers said really stuck with me He said that knowledge is doubling every 5 years (some sources say every 18 months). So every 5 years the amount of knowledge the world knows DOUBLES. I think that is so crazy!

Like many things that is a two-edge sword. On one hand that means everything you need to know about health, fitness, nutrition, exercise or anything you want to learn is out there for you.  On the other hand, there is a lot of garbage out there.

In your every day life think about how often you are bombarded with TV commercials, plugs on Facebook, radio ads, and Spam e-mails for weight loss advice, products, and services. I Googled weight loss yesterday and it came back with 270 million results.

How do you know what is legit? There are a few things that have always worked and will continue to work forever. The basics are not sexy or exciting but they are effective.

Are there great supplements out there? Absolutely.

Are there weight loss systems that help people? Yes!

Are there diets that work? Every day people are successful with any number of different ways of eating. But ask yourself these questions first before you try something crazy: -Could I work out harder and be more active (especially outside of your workout) overall?

-Could I eat more foods that I prepare and eat out less?

-Do I take in a lot of empty calories? (junk and processed foods, soft drinks, alcohol)

-Does my body need more sleep at night?

-Is my stress level too high?

That is a very oversimplified list, but if you answered yes to the majority of those I would start there. Exercise, proper nutrition, recovery, and stress management are building blocks of your health. If one of them is off, it negatively impacts the rest of them.

Where do you need to start? Pick one building block and start there. Over the next few e-mails I will break down each of the building blocks.

Let’s get back to the basics, so we don’t have to sift through all the confusion that is out there.

The importance of Your Future Self

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Daniel H. Pink recounts an experiment that tested people’s ability to invest in their future in his book “To Sell Is Human”. Yep, I’m using that book again, it’s a good book. They tested the subjects by having one group look at an image of themselves now and then talk to a digital representation of the researchers.

The researchers asked the subjects if they received an unexpected present of $1000 how would they spread it around. The options they could pick from were:

-Use it to buy something nice for someone else

-Invest it in a retirement fund

-Plan a fun and extravagant vacation

-Put it in a checking account

Everything was the same for the other group, except they were shown an image of themselves at 70 years old for one minute before they were asked the question. You can probably guess that the group that was shown an image of their future selves saved more. They put more than double into retirement than the other group did.

A similar thing happens with health and fitness. It is tough for younger people to picture themselves ever having to change what they eat or their activity level. Remember when you could eat donuts, mac and cheese, and pizza every day and still look the same?

Young people are not the only ones. Very few of us take the long-term approach to health and wellness. Not sure about you, but I plan on being around for awhile and I want to be strong and healthy that whole time.

Every day I get the opportunity to make deposits in my account through what I eat, how much I move, how much I sleep, etc… I can also make withdrawals with those same choices.

Take some time and think how you want to look, feel, and move at 50. 60. 70. 80 and beyond. Let that guide your daily choices. Not what you want next week or next month.

Keep making those deposits, minimize the withdrawals, and let’s plan on being those old people that work circles around these other whippersnappers.

Endurance Training Class is back!

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I don't know about you, but I plan on being around for awhile and I plan on being active for the rest of my life. So the older I get, the more I value endurance.

When you hear the word endurance, what do you think of? Running is my guess. That is part of the equation, but not the whole thing. It is about your heart, lungs, and muscles all being able to do what you want them to do for as long as you want to do it.

That is why we are bringing back our Endurance Training class! It will be a 6-week series on Saturday mornings 7:30-8:30am from August 5 to September 9, 2017.

This class will help you:

-Complete 5ks, 10ks, mud runs, and beyond

-Improve your breathing

-Get stronger and fitter

-Get leaner

-Have more energy

-Feel better overall

How awesome would it feel to get up a flight a stairs and not feel completely winded? Wouldn’t you love to be able to go hiking, biking, swimming or just being physically active with your family and not be held back by your current fitness level?

This class was a ton of fun and people saw excellent results last time, so I can’t wait to offer it again. There is a bit of bad news.

There are only 15 spots available and they are on a first come, first serve basis. You can reserve your spot below:

Endurance Training

PS-There are two payment options after the registration. The shirt option is $89 and includes a tech shirt with our popular Run HSV logo on it. If you just want to do the training, the 6-week series is only $75.

 

The 90 Workout Challenge

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Happy Half A New Year! Can you believe we are halfway through 2017? I have to be honest, I’m a little bummed I’m not typing this from my flying car that steers itself.

 

But the beauty of today is that it can be the start of something great. Look back to what your goals were at the beginning of this year. How are you progressing on them? Are you halfway there?

 

If so, awesome! If not, it’s not too late!

 

Just think of this as your reset button. This will be a way to either stay motivated or to get you back on track.

 

Your goal is to get in at least 90 workouts in the time we have left this year. That is a little more than 3 workouts per week, so it is completely doable. You have to be intentional about it though.

 

We all know that there will be stretches where you won’t be as active as other times. School starting back, football season, holidays, fall break, etc... That is all coming up on the horizon, so you need to have a plan in place ahead of time.

 

If you have an exercise class, group, or partner that you already meet with, that is ideal. The added accountability will come in handy. But what about on those days when your car breaks down, the kids are sick, you are working overtime, you go on a work trip, or any other scenario that is trying to mess your groove up?

 

I got your back my friend! On Wednesday I will send you a few options that you can do any time and any where. These will not require fancy equipment, a gym membership, or tons of space.

 

Hope you have an awesome 4th of July!

 

PS- If you want to get a jump start on those 90 workouts, Huntsville Adventure Boot Camp is hosting a charity boot camp to benefit Operation Stand Down. They support local, homeless veterans. Check out their needs list, bring a donation, and let's have some fun!

Men, women, and children of all ages and fitness levels are invited to attend. It will be from 8-9am on July 4th at Weatherly Elementary School at 1307 Cannstatt in Huntsville.

The Cardio Fountain of Youth

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In a recent study published in Cell Metabolism researchers may have found the key to slowing down the aging process. It is not a pill, potion, or surgical procedure. The key is good old exercise.

 

In particular the key is High Intensity Interval Training (HIIT). The study reported that the subjects who were in the 65-80 years old group increased their mitochondrial capacity by 69% through HIIT biking. What this fancy talk means is that this type of exercise stopped the aging process at the cellular level.

 

Pretty cool stuff, but how does that effect you? If you go to our boot camp, you are already doing this type of training! If you are not, I wanted to give you a few tips to add HIIT into your training regimen.

 

Let’s go ahead and start with the bad news first. HIIT is hard. Always gotta add those disclaimers.

 

HIIT is simply alternating high intensity exercise with low intensity exercise or short rest breaks. Where you take it from there will vary based on personal preference and your fitness level.

 

In the study they used biking, but you can do walking, running, swimming, bodyweight exercises, kettlebells, weights, bands, and just about any exercise method you can think of. When you are first starting out, I would recommend short bursts of the high intensity part and longer rest breaks or low intensity portions.

 

A famous (and famously hard to do) training protocol is the Tabata method. This is 20 seconds of all out effort (think running as fast as you can) and resting for 10 seconds for a total of 8 rounds. It is pretty rough, but if you are pressed for time it is a great option.

 

That is just one way, but there are tons of ways to work this into your program. Give it a try and have a great weekend!

Cut The Bull Sit!

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Are you sitting down? I have some news for you. Stand up!

A recent study of older women (average age of 79) published in the American Journal of Epidemiology found that people who are sedentary have shorter life spans and are more likely to have high blood pressure, a history of chronic disease, lower physical performance scores, and are more likely to have experienced a fall in the past 12 months. The researchers found that the most sedentary women were biologically 8 years older than their actual age.

Another study in the same journal studied dementia risk in sedentary people. They studied people who were carriers of dementia markers and those who were not. The subjects with the markers for dementia developed dementia more often, but being sedentary greatly increased the risk of getting dementia for those who did not have the markers.

On a non-scientific note, I was talking to a physical therapist about the types of patients he sees. He said that 90% of what he sees is posture related ailments, the majority of them from sitting.

This is scary stuff! But it also means we can take control of our health by addressing the problem.

The first step is obvious- avoid sitting all day long! If you have a desk job this can be a challenge, but make it a priority to get up and stretch, walk around, etc… at least once an hour but the more often the better.

The second option is to address your desk area. There are stand up desks, adjustable desks that go from standing to sitting, sitting on and exercise ball, practicing good office ergonomics, etc…

The third thing to do is to address your posture. This might mean being more aware of your body position or doing more stretches and foam rolling to problem areas.

The fourth thing to look at is your leisure time activities. If you are sitting all day at work, then coming home and sitting on the couch or in front of a computer the remainder of the day that will catch up to you one day.

If you need more in depth instruction on some of these things or you would like someone to come speak at your office and address these topics, I highly recommend Dr. Nancy Harden from Flexibility For Life. I call her the Muscle Whisperer, she does pretty amazing work.

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