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EXERCISE HINTS
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These exercise hints are only part of the equation to physical fitness. Click here to view the advantages of working with a CPT.
Seven Training Laws | Build a Foundation First | Warming Up and Cooling Down | RPE | Target Heart Rate | Proper intensity to burn fat | Proper intensity and volume to build muscle | Proper intensity and volume to gain strength | Proper intensity and volume for ballistics | Proper intensity and volume to burn fat | Correct way to train for sports-Periodization | The optimal time to train | Switch up your routine for growth | Explode in the positive phase | Create a "Block" for good Posture | Proper rest is necessary for growth | Run after workout for added fat loss | Proper breathing techniques | The importance of flexing between sets | Develop a mind-body connection
Source: Hatfield, PhD, Frederick C. Fitness: The Complete Guide. 8.1.5th ed. Santa Barbara: International Sports and Sciences, 2004. 392-393.
It is very important to begin with the basic fundamentals of weight lifting. As a general suggestion, you should start off with an upper and lower body split focusing on compound movements such as squats, presses, and lunges. Your first goal should be to develop ligament and joint flexibility and strength. This can be done by exercising on stability balls and utilizing a high rep routine. You can then develop muscle mass followed by strength. Performing flys with a split of a single body part a day will get you no where if you do not have the fundamentals and a strong body to sculpt.
Click Here to view a beginner's workout program.
Performing a simple warm-up, such as riding on a bike for 5 minutes, will get the blood flowing; however performing a specific warm-up--biking for 5 minutes, performing 2-3 light sets with 15-20 reps, stretching, and sprinting in place--will likely increase your power output by 3.2% (Volianitis. (2001). Specific respiratory warm-up improves rowing performance and exertional dyspnea. Medicine & Science in Sports and Exercise, 33, 1189-1193.). Stretching before completing a simple warm-up can tear your muscles and decrease your strength.
Always stretch at the end of your workout right after weight training to gain back your range of motion and enhance muscular symmetry. Stretching returns your tight muscles to their proper length and tension. It also aids in recovery and reduces domestic onset muscle soreness (DOMS). Stretch to a point of slight discomfort and it is imperative that you are relaxed and maintain proper breathing during the static phase. Many trainers suggest that the trainee should spend 20-30 seconds on each stretching exercise depending on your goals (King, I., & Schuler, L. (2003). The Twisted Truth About Flexibility. The book of muscle the world's most authoritative guide to building your body (pp. 240-259). S.l: Distributed to the book trade by St. Martin's Press.). It is necessary to do 5 to 10 minutes of light cardio at the very end of your workout to minimize lactic acid build up and to allow your resting heart rate return to its normal state
Dr. Robertson developed the OMNI Scale of Perceived Exertion. Perceived exertion involves feelings of strain, discomfort, and fatigue (Robertson, 2004, p. 2). This scale ranges from 0-10 of increasing intensity (i.e. effort and/or muscle strain). It also includes a picture system for easy use. The correlation coefficients range from r = 0.79 to 0.95 (Robertson, 2004, p. 15).
An important aspect of the OMNI Scale deals with the fact that subjects are able to self-regulate their intensity level (HR and VO2) corresponding to pre-determined RPE values (Robertson, R. J. (2002). Self-regulated cycling using the children's OMNI Scale of Perceived Exertion. Medicine and Science in Sports & Exercise, 1168-1175.).
The basic idea is that the trainee will be able to use the OMNI-RPE scale to monitor his/her exercise intensity without using heart rate monitors and VO2 metabolic carts. They will also be able to identify their anaerobic threshold by simply looking at a number/pictorial scale specific to their exercise mode.
The children's OMNI scale has also been validated against VO2 and heart rate for stepping, cycling, walking, running, and resistance exercises (Robertson, R. J. (2005). Validation of the Children's OMNI RPE Scale for Stepping Exercise. Medicine and Science in Sports & Exercise, 290-298.). An observer can accurately measure the trainee's exercise intensity using the RPE scale, as well.
The Adult OMNI Scale is very similar in its setup. It has been validated against VO2, RER, RR, HR, and %1RM for cycling, walking, running, and resistance exercises (Robertson, R.J. (2004). Validation of the Adult OMNI Scale of Perceived Exertion for Walking/Running Exercise. Medicine and Science in Sports & Exercise, 1776-1780.). The Adult OMNI scale was recently validated for blood lactate response with resistance and treadmill exercises (Irving, B. A. (2006). Comparison of Borg- and OMNI-RPE as Markers of the Blood Lactate Response to Exercise. Medicine and Science in Sports & Exercise, 38, 1348-1351.).
Here are some important findings to consider while using the OMNI RPE Scale.
For further reading on RPE check-out Dr. Robertson’s book entitled, Perceived Exertion for Practitioners: Rating Effort With the OMNI Picture System, 2004.
Source: Robertson, R. J. (2004). Perceived Exertion for Practitioners. Champaign, IL: Human Kinetics.
(Above Left: Adult Bicycle) (Above Right: Child Cycle Format)
You can find your target heart rate by subtracting your age from 220. This is your maximum heart rate (MHR). Multiply your MHR by the intensity percentage, which you want to run at. The calculation comes out to be your target heart rate. You can see your heart rate by gripping the handles of the treadmill. When using this approach multiply your MHR by 70%-85%. This percentage is approximately equivalent to 60%-80% of VO2max, which is more commonly used in the laboratory.
You can also use Karvonen's Formula. Your exercise intensity should be 60%-80% when you use this formula. Click here to calculate.
Source: Hatfield, Phd, F. C. (2004). Fitness: The Complete Guide (Rev. ed.). Santa Barbara, CA: International Sports and Sciences Association.Exercise Scientists have found that running at 60% of your MHR is the most effective for burning fat. This may be true, however burning fat is all about burning calories and if you run at a 70% or 80% MHR you will burn more calories throughout the day than you would if you ran at 60%. To sum up, if you want to burn fat in the long run, plan on running between 70% and 80% of your MHR the next time you hit the gym. Interval training has also been proven to be effective meaning that you run hard for 3 minutes and jog for 1 or 2 minutes. This burns more calories during your workout as well as throughout the day than running at the same intensity level for the same amount of time. It is advised to do cardio for about 45 minutes for 4 or 5 days a week if cardiovascular fitness is your main goal. Click HERE for cardiovascular options.
Note: The percentage intervals are based on Karvonen's formula.
It’s all about the PUMP!
Ballistic and plyometric movement should be done first in your workout, when you have the most energy. The rep and set range should be around 3 with about 3-5 minutes of rest. The whole idea is that you should be focused on power and speed. You must not fatigue your muscles at all and you should not worry about strength or your muscular development (Stoppani, PhD, Jim. "Exercise in Utility ." Muscle and Fitness Jan. 2006: 92-94.).
If you want to effectively burn your fat away your exercise routine must include weights because the more muscles you have the greater your caloric expenditure is throughout the day. It is beneficial to do circuits in order to burn fat. Move from one machine to the next without any rest in between each set. Once you complete your first circuit rest for 1 minute at most and then repeat 2 or 3 times. Use light weight for high reps. Your rep scheme should be anywhere from 12 to 30 reps and 2 to 3 sets. Your rest periods should be the focus of your workout if your goal is to burn fat. It has recently been shown that lifting in the 6-8 rep range burns more calories throughout the day and lifting in the 12 to 30 rep range burns more calories during the workout. (Jackson, Dwayne. "No Rest for the Ripped." Muscle and Fitness Dec. 2005: 210.).
The first thing to do is to develop a foundation by improving your limit strength (1-RM). Once you are satisfied with your strength you can then advance to improving your acceleration. This can be done by accelerating during the positive phases of the lift or practicing sprints and Olympic lifts. When you have adequately achieved acceleration your connective tissues and nerves will be ready for movements that work on your starting strength, which will enable you to get a quick start by improving your ability to turn on all your muscle fibers at once. You can improve your starting strength by performing plyometrics. Improving speed strength is when you combine your starting strength ability with your acceleration ability. This is very useful in sports, because of the nature. Lastly, you should improve your amortization portion of the lift when everything else has been accomplished. This is the transition period from the eccentric portion of the lift to the concentric portion of the lift. Ballistics work best to improve the amortization phase. This is why a periodized plan is so important. You have to have a foundation to create an explosive, athletic body.
Click Here to view the strength curve for an in depth explanation.
Click Here for more information on periodization.
Click Here to learn how to periodize a beginner's workout program.
Training in the morning as opposed to the evening allows you to lift more and enhance your growth. This is because the testosterone in your body is greater in the morning than it is in the evening. Another reason is that the ratio of anabolism to catabolism is greater in the morning. Anabolism refers to the synthesis or building up stage of your metabolic cycle while catabolism refers to the state that your body is in when it is breaking down protein and glycogen for energy. Other recent studies indicate that training in the morning as opposed to the evening is not as effective when it comes to body fat percentages and your muscle mass (Scheett, T.P. Effect of training time of day on body composition, muscular strength and endurance. National Strength and Conditioning Associations Annual Meeting, Las Vegas, 2005). In other words, perform your workout whenever you have the most energy and a satisfied stomach. Make notes on your own improvement whether it’s in the morning or in the evening.
It is important not to perform the same routine over and over again, because your muscles will adapt to the stress of the workout and they will no longer grow. Some suggest you to stick with your routine so you can see what works and what does not work for you. Others suggest you to constantly change up your routine by switching sets, reps, routines, intensity, and volume to always keep your muscles guessing. Muscle and Fitness suggests that you change your exercise routing every 4 to 6 weeks.
There is no reason at all that you should perform a lift slowly in the positive phase. The prolonged tension is only beneficial during the negative phase of the lift. Explode upward during the press and slowly lower the weight in a controlled fashion in order to prolong the muscular tension and recruit more fibers.
Learn why this is.
When performing back exercises and a few shoulder and tricep exercises it is essential to get in a "block" position.
Stick your chest out and inhale.
Contract your abdominal muscles.
Arch your lower back by contracting your lumbar muscles ( Delavier, 2006, p. 83).
You are no ready to perform dead-lifts and bent-over rows.
Source: Delavier, F. (2006). Strength Training Anatomy (2nd ed.). Paris, France: Human Kinetics.
If you are constantly breaking down your muscles you will never grow. I suggest working out for three days and then taking one day off to keep your metabolism levels up. If you are still sore in a particular muscle group do not go to the gym. You will grow by resting the sore muscle not by adding more trauma to it. Try to develop a way to train all your muscle groups throughout the week so you do not work a muscle that is a prime mover with its assistant mover the next day. In other words, try not to train your back on Monday and your biceps on Tuesday. The biceps actually had a significant amount of work placed on them during Monday’s back workout. Trainees should also periodize their routine. This gives there neurological and muscular system time to recuperate from new, stressful exercise routines.
Dr. Degerstom discovered that it is necessary to rest longer than 4 hours between strenuous, endurance exercise bouts. Resting only 4 hours between endurance activities decreases VO2max by affecting the transport of oxygen in the mircrocirculation process (Degerstrom, J. (2006). Increased inflammatory Response of Blood Cells to Repeated Bout of Endurance Exercise. Medicine and Science in Sports & Exercise, 38, 1297-1303.).
Running before you lift will only waist your energy and lowers your HGH and testosterone levels. If you lift weights first, then more fat will be used for fuel during cardio, because glucose and glycogen levels will be depleted to a significant degree. Understanding the metabolic system will help you to understand how this process works. It is also smart to run early in the morning on an empty stomach, because your glycogen stores will be depleted. This causes and your body to use more fat as fuel (Geiger, B., & Velazquez, E. (2006, May). 61 Ways to Fight Fat. Muscle and Fitness, 142-150.).
People who are beginners, have cardiovascular problems, or high blood pressure should exhale on the positive phase of the workout and inhale on the negative phase of the workout. If you do not fall under this category it is acceptable to hold in your breath during the sticking point of the lift otherwise known as the transition period from eccentric contraction to concentric contraction for optimal power and stability.
Flexing between sets improves blood flow and keeps your muscles and joint prepared for the next grueling set. Mimicking the lift in between sets also keeps your joints flushed with blood and always you to visual the correct movement of the lift. Mimicking the lift is performed without any weights and you must use your mind and muscles to visual the weight to come.
Do not worry about your ego or the amount of weight lifted. Lift what feels right on that particular day. It is much more important to develop a mind-body connection in order to lift maximum loads and to target muscles properly. This can be accomplished by spending 5 minutes beforehand visualizing what your workout is going to entitle and how your body will look after you have completed your workout. It also helps to “get inside” your muscles by focusing on the muscle that you are targeting and really push yourself to feel a strong connection.
Last Updated:
April 22, 2007
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