January 2010

Functional Strength Training to Make Life Easier

by Eartha

There are various reasons why someone may start lifting weights. Some people start to improve their physique, others to become bodybuilders, and still others who just want to burn fat. Lifting weights always reminds me of bodybuilders first because that is how they spend a majority of their time working out. Training is about building bigger muscles and looking good in a competition. For the most part, it isn't about becoming a better athlete in terms of strength, speed, or endurance.

Functional training helps a person become better at doing their daily activities. You become stronger so that lifting heavy loads isn't such a burden. You train so that you can lift your groceries or your children with ease. This type of training focuses a lot on your core muscles because those are the muscles used most in our daily routine.

Get Off the Weight Machines

If you want to start performing functional training, it's best to stay off of the weight machines. Weight machines limit your range of motion. Free weights are a better choice. The movements mimic ones that you would actually do during your day. Dumbbells are a great choice for weights. Use them in combination with compound exercises like squats, lunges, shoulder presses, etc.

Develop that Core

Core muscles are often neglected in working out but they are essential for everything we do. They are stabilizer muscles which help keep you upright (improved posture) and improve balance. They allow you to use your other muscles more effectively in your arms and legs. The core consists of your back and abdominal muscles and there are others that are deeper such as the tranverse abdominis.

Do you use functional strength training in your routines?

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Benefits of Full-Body Workouts

by Eartha

The typical forms of exercise usually focus on specific body parts per day. This is great if that is your goal and you don't mind breaking up your routine that way. However, for most of us, we are always battling a time crunch and want to get the most out of workout in the least amount of time. This is where full-body workouts come into play.

Time Saver

If you are already finding it difficult to hit the gym on a daily basis, then you will be happy to know that doing full-body workouts can cut your gym time down to 2 or 3 times per week. Since you will be working out with more intensity, you are getting in a high quality workout. You can spend the other days doing other activities like cardio workouts.

Strength Training and Cardio in One Shot

Whether you are using weights or your own body weight as resistance, spending time on every body part within one hour will get your heart pumping. The best routines are interval routines that combine sets of upper body workouts with lower body workouts. For example, shoulder press with dumbbells and combining with dumbbell squats.

Workout in Less Time

Most full-body workouts can be done in 45 minutes and working out this way shouldn't take more than an hour. If you are doing interval training, you will probably be exhausted before you even reach an hour. Going any longer isn't really necessary which is great because you aren't spending hours at a time in the gym.

Unlimited Routines

You don't have to do the same exercises every time you workout. There are tons of routines you can do to work each major body part. If you run out of ideas, check out YouTube and type in 10 minute workouts or 12 minute workouts. Even search for interval routines - you will have more than enough to start out with.

Less Equipment

Most workouts don't require anything more than dumbbells, stability ball or bench, and your own body weight. This means you don't even need to hit the gym unless you like to use various machines there. Most workouts can be done right at home in a small space.

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Door Pull Up Bar – Convenient Way to Do Pull-Ups

by Eartha

The door pull up bar has become a popular piece of fitness equipment for any home gym. They are relatively inexpensive and allow you to perform pull-ups any time of day, right at home. There are two basic types of indoor pull up bars that you can purchase. The first type is the mounted version which requires permanent placement in a door frame. This may be ideal if you place it in a room that is dedicated as your home gym.

The second type is the removable version that fits in just about every door frame. These are the preferred type because they can be moved from room to room, stored away, or even taken with you when you travel. They use your body weight as leverage to support the bar within the door frame.

The permanent versions may be a bit stronger since they are bolted into place, however the downside is that they can be an eyesore if you place them in a common area.

When selecting a door pull up bar, it's probably best not to go too cheap as the cheaper models may not be able to handle a heavier weight. Have you tried any of these types of pull-up bars? What is your recommendation?

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Fitness Heart Rate Monitor – Should You Bother with One?

by Eartha

I have heard and read about the importance of monitoring your heart rate while working out. Even at the gym, almost every cardio machine had heart rate monitors installed on them. Whether or not they actually worked was another story. The purpose of monitoring your heart rate while you exercise is to get yourself to a level of exercise that will optimize your fat burn.

Why Would You Monitor Your Heart Rate?

According to the American Heart Association, your target heart rate should be 60% to 85% of your maximum heart rate. Exceeding your target heart rate means you are burning less fat and more carbohydrates. If you want to maximize your fat burn, a heart rate monitor can tell you if you are over exerting yourself during your workout. Some people may find this information handy so they are getting the most out of their workout.

You can find your target heart rate information below:

Target Heart Rate (American Heart Association)

Heart Rate Training Zones

Healthy Heart Zone (Warm up) --- 50 - 60% of maximum heart rate: The easiest zone and probably the best zone for people just starting a fitness program. It can also be used as a warm up for more serious walkers. This zone has been shown to help decrease body fat, blood pressure and cholesterol. It also decreases the risk of degenerative diseases and has a low risk of injury. 85% of calories burned in this zone are fats!

Fitness Zone (Fat Burning) --- 60 - 70% of maximum heart rate: This zone provides the same benefits as the healthy heart zone, but is more intense and burns more total calories. The percent of fat calories is still 85%.

Aerobic Zone (Endurance Training) --- 70 - 80% of maximum heart rate: The aerobic zone will improve your cardiovascular and respiratory system AND increase the size and strength of your heart. This is the preferred zone if you are training for an endurance event. More calories are burned with 50% from fat.

Anaerobic Zone (Performance Training) --- 80 - 90% of maximum heart rate: Benefits of this zone include an improved VO2 maximum (the highest amount of oxygen one can consume during exercise) and thus an improved cardiorespiratory system, and a higher lactate tolerance ability which means your endurance will improve and you'll be able to fight fatigue better. This is a high intensity zone burning more calories, 15 % from fat.

Red Line (Maximum Effort) --- 90 - 100% of maximum heart rate: Although this zone burns the highest number of calories, it is very intense. Most people can only stay in this zone for short periods. You should only train in this zone if you are in very good shape and have been cleared by a physician to do so.

[Source: The Walking Site]

Fitness heart rate monitors are now available as watches making it much easier to keep track of how hard you are working out.

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Indoor Bicycle Trainers – Make Use of Your Old Bicycle

by Eartha

Another great way to get back into working out is by utilizing an indoor bicycle trainer. My dad purchased one of these and hooked up his old bicycle to it as part of his home gym. You can adjust the resistance on them to make it more difficult to peddle. It is a great way to create your own stationary bicycle.

Benefits of Indoor Bicycle Trainers