Fat Burning Zone Myth

11 08 2010

Highway to the Danger Zone!

If you’ve ever used a cardiovascular machine at a gym, you are probably familiar with the above graphic.  This colorful box is a target heart rate zone chart.  You  jump on a cardio machine, look at this handy guide and by simply matching your age to your goals find the perfect heart rate to work at to achieve the results you want.  Sounds good in principle but in practice it is very flawed and is misunderstood in the world of fitness.

My first problem with the chart is that most of them get their information from old research originally used for cardiac rehab patients.  The heart rates listed on these charts can be off by as many as 20 to 40 beats per minute depending on the population.  According to this chart, yesterday I was in the danger zone numerous times during a bike interval workout but I’m still here typing this blog, none the worse for wear.

My second and main problem with these charts is the “Fat Burning Zone”.    In my opinion this area of the graph has done many exercises a disservice by preventing them from working up to their full potential.  Let me explain.   It is true that your body will burn a higher percentage of  fat calories in this zone.  (So maybe it’s not a myth, but a mislead!)  The problem is that at this low-level of effort you burn very few calories.  So in the end you’ve burned a high percentage of fat, but very few calories which isn’t very efficient.

You are better off working harder for less time.  See my post on Interval Training for a full description of how to do this and the benefits of this style of exercise.  When you work harder, your body uses a lower percentage of fat for its energy needs and gets more from carbohydrate stores.  But since you are working harder you burn exponentially more calories and a higher number of fat calories.  Keep in mind this is a simplified explanation of a more complicated process you get the idea.

The target heart rate zone charts also don’t consider post exercise energy consumption.  After most forms of exercise there is a period of time that the body will continue to burn calories at a high rate.  With low intensity “fat burning zone” exercise this time period is very short.  At higher intensities you body will continue to burn fat well after you’ve finished the activity.

So for your own good get out of the fat burning zone and see if you can get your heart rate up a little higher so you can get better results faster.  As always, this information is geared towards healthy individuals with some exercise background.  If you have any pre-existing conditions check with your doctor as higher intensity training may not be right for you at this time.


Comments : Leave a Comment »
Tags: , , , , ,
Categories : Behavior Change, Equipment, Exercises

Beware of Toning Shoes

23 07 2010

You should see my butt after wearing these shoes for 2 weeks!

The American Council on Exercise released results this week of an independent study on the effectiveness of toning shoes.  I know this will anger some of my readers because I know some of you wear these shoes!  The study showed no evidence that the shoes can help you exercise more intensely, burn more calories, or improve muscle strength or tone.   For the full study results go here:  http://www.acefitness.org/getfit/studies/toningshoes072010.pdf

The manufacturers tout their own studies that “prove” the benefits of their shoes, but really, how do you trust a study done by the maker of the shoe.  Do you think they would release a study that showed their sneakers did no more than any other sneaker?

A big problem I have with these products is that even if they did work there is no way to progress.  Let me explain- the human body responds to progressive resistance.  As you get stronger, you must challenge yourself more.  If these shoes did make your butt or legs stronger, then your body would adapt in a week or two and then no more benefit for you.

I’m just not a big fan of anything to alters your normal gait- this includes common running shoes that supposedly help with pronation, supination, flat feet etc.  In my mind, these shoes are just crutches.  If you really have a problem with your foot, don’t just put a shoe on it and hope it will get better.  Fix your foot.  Is it even a problem with your foot or does your foot flatten because there is a problem at your hip?  You would get better results and probably feel better if you explored the root of the problem and not just a symptom.

The study did reveal one positive attribute to the shoes- the ability to get some sedentary folks of their butts and moving more.  So, if you are in that group, great.  However, don’t buy into the marketing hype that these shoes will cure all that ails you.  You won’t miraculously lose weight and get stronger just by putting on a pair of shoes.  You do have to do some work, even if it is just walking more.  Sorry to be Danny Downer today but if it sounds too good to be true, it is.  Losing weight and getting in shape takes work, dedication and effort.   Beware of the quick fix, as they are all just marketing and promises.   To lighten the mood, I give you my newest favorite infomercial…..  The Shake Weight!


Comments : 3 Comments »
Tags: , , , , ,
Categories : Equipment, Exercises, Just for Fun, Motivation

My Workout

22 07 2010

This used to be a favorite of mine

I’m asked what my workouts are like all the time.  So I decided a good post would be to share what my workouts are like as of late.  Before I get into the details, I’d like to tell you some of the general principles I follow to design workouts for myself and my clients.

I don’t do bodybuilding type workouts.  Ex. Chest day, Leg day, Chest and Triceps, etc.  This style of workout is only good for one population- bodybuilders.  So unless you are preparing for a bodybuilding competition stop working out like this!

I don’t do long, slow bouts of cardiovascular exercise.  I don’t have the time and this style of exercise is very inefficient.

I very rarely do any isolation exercises.  I consider an isolation exercise one that only works one muscle group at a time.  Examples are most circuit machines at a gym, such as a leg extension or bicep curl.  Muscles don’t work in isolation in the real world so I don’t train them that way.

I break my workouts into very simple categories: 1.  Push  2. Pull   3. Core  and 4. Legs.  Each of these can be broken down into more detail but basically these 4 categories define my workouts.  Pushing exercises work chest, shoulders and triceps.  Pulling exercises work back and biceps.  Core exercises work the abs, back and hips.  Leg exercises work everything from the waist down.  Keep in mind this is a simplified description but you should get the idea.

I do high intensity interval training for cardiovascular exercise.  Interval training is simply alternating between periods of high intensity and low intensity.  You can vary the amount of time you are exercising and how long you are resting to create a number of challenging workouts.

These are just some of my guiding principles but with these guidelines I have built my current workout which is perfect for me now.  Here is a sample week:

Monday:  Lower Body

  • Squats
  • Deadlifts
  • Walking Lunges
  • Stability Ball Leg Curl

Tuesday: Intervals

Treadmill or Airdyne Bike (this bike has a fan on the front which is perfect for interval training since the faster I go the more challenging the exercise is)   30 second sprint followed by a 90 second slow recovery.  I repeat this 8-10 times which takes about 20 minutes.

Wednesday: Upper Body

  • Dumbbell Press
  • Bent Over Row
  • Pull Ups
  • Dips
  • Overhead Press

Thursday: Intervals

Treadmill   60 second sprint followed by a 60 second slower recovery.  Notice I increase the sprint time and decrease the recovery time to make this day more challenging.  Repeat 8-10 times.

Friday:  Full Body

  • Single Leg Deadlift
  • Side Squat
  • Planks
  • Side Planks
  • Push Ups
  • Pull Ups

Saturday: Intervals

Bike, Treadmill, Pool, etc.  90 seconds high intensity with 120 seconds of recovery time.  The longer high intensity period requires a longer recovery period.  Repeat 4-6 times.

Sunday:  Rest

This workout fits my life perfectly right now.  Strength training on one day and cardio on the next.  If I miss a cardio day I don’t mind tacking it on to the end of one of my strength training sessions.  The 3 day split for strength training (Lower Body, Upper Body, and Full Body) are broad enough categories that I can swap out exercises but specific enough that I work all my muscle groups at least once a week.

I will do this workout for 2-4 weeks and then change some exercises and tweak interval times but the skeleton will remain the same.  This is one of many ways to split up your workouts during a week.  This is a confusing topic so if you have any questions please ask me in the comments section.


Comments : 2 Comments »
Tags: , , , , ,
Categories : Equipment, Exercises

Exercise of the Week: Medicine Ball Circuit

23 06 2010

Stressed Out? Try this medicine ball circuit!

We all have stressful days, weeks or even months occasionally and this week has been a challenging one for me.  So I’ve decided to share with you one of the best stress reducing exercise circuits that I know.  The circuit has 3 separate exercises done back to back for a full body workout that really gets your heart pumping.

Here is a breakdown of the circuit:

  1. “Medicine Ball Chest Pass”- a big long name for throwing a medicine ball against a wall.  Pretty good stress reliever.
  2. “Rotational Throw”- still throwing the ball against the wall but now with a twist.  You can pick up the pace with this one and work out some aggression.
  3. “Medicine Ball Slam”- just like it sounds.  Slam the medicine ball into the ground as hard as you can and repeat.  There would be far less stress in the world if everybody tried this exercise when they were angry.

This circuit is great for everyone but is very beneficial for athletes.  Every athlete needs some type of power, speed or explosiveness.  This medicine ball circuit trains these qualities in all the different planes of motion.  So whether you are just trying to burn some calories, train for your sport or just burn off some stress, throwing a medicine ball is just the exercise for you.


Comments : 2 Comments »
Tags: , , , , , ,
Categories : Equipment, Exercises, Just for Fun, Relaxation

Product Review: P90X

17 06 2010

P90X Package

As you can tell from this blog, I am a huge fan of working out at home.  So I love any product that adds some variety to my at-home workouts.  P90X is such a product.  I bought it about a year and a half ago and was really impressed with the entire product.  This program is the reason I built my own pull-up bar in my basement.

I haven’t used P90X in a while so I’ve decided to dust it off and give it another go round.  I’ll be sure to describe the workouts in the blog to give you all an idea of what the program is all about.  Basically, the program comes with 12 DVD’s that work all your different muscle groups with incredible variety.  The workouts include strength training, core work, flexibility, yoga, kickboxing and many more.  I especially like how the program covers all aspects of fitness.  I can’t say I agree with all the exercises or workouts but overall they put together a well-rounded program with enough variety to keep boredom at bay.

The program also comes with a nutrition plan and online support which are key components to any successful lifestyle changing program.  You do need some equipment to do the entire P90X program: a variety of dumbbells, a pull-up bar, rubber tubing, yoga mats and blocks and of course a bit of space to do the exercises.

The first workout is called Chest and Back.  During this workout you alternate between push-ups and pull-ups.  There are many varieties of each exercise but the basic premise is push then pull and repeat.  You do mix in a few dumbbell exercises like bent-over-rows or band pulls to round out the workout.  You are left with a puffed out upper body and arms hanging by your sides.  I forgot to mention that on most days you have the option to end your workout with a 15 minute ab workout called Ab Ripper X.  This is a tough 15 minutes that will leave your midsection crying.   Look for more reviews and descriptions of all the workouts in the near future.


Comments : 1 Comment »
Tags: , , , , , , , , ,
Categories : Behavior Change, Equipment, Exercises, Just for Fun, Nutrition

Exercise of the Week- Single Stiff-Legged Deadlift

29 05 2010

My first High Definition Video!

Happy Memorial Day weekend!  I hope everyone gets to enjoy the weekend with good friends, delicious bbq, and maybe a few stiff drinks!  I’ll be working most of the weekend but hope to get to at least one pool party for a little relaxation and fun.

Today’s exercise is a great lower body exercise that involves the glutes, hamstrings, calves and even the core.  Because you are on one leg when you do the exercise it is also a challenging balance exercise.  Most people only do what I call “knee-dominant” leg exercises- squats, lunges, etc.  Most of the motion happens at the knee.  Stiff-legged deadlifts are a “hip-dominant” exercise so the motion occurs at the hip joint.  The hips and the muscles that cross the hip are often neglected in most people’s workouts.

The exercise can be done without weights to get used to the movement.  Once the movement is mastered weight can be added.  A straight bar can be used with two hands or for even more of a challenge grab a dumbbell in one hand.  See the video for variations.  To execute the move properly, bend the stance leg slightly and maintain the knee angle throughout the exercise.  All the motion happens at the hip by bending forward at the waist.  You should feel as if you are sticking your butt out as you bend forward.  If using a weight, keep the arms straight and hanging toward the floor.  This exercise will be a great addition to anyone’s leg workout.


Comments : Leave a Comment »
Tags: , , , , , , ,
Categories : Exercises

Exercise Your Brain

21 05 2010

I’ve always enjoyed reading and I’m always looking for new books about exercise, nutrition, etc.  Check out this post for some of my most recent reads.  I also listen to tons of audio books during my commute to and from work.  My ride can take from 20 minutes up to 1 hour each way.  I use this time to listen to books since I don’t have enough time in a day to do everything I have to plus read the books I want to.

The book I am listening to now takes a fascinating look at how exercise affects the brain:

Spark: The Revolutionary New Science of Exercise and the Brain by John J. Ratey is an interesting look at how exercise can improve mental health, sometimes as much as medicine.  The author explains how running helps students to focus more and do better on tests.  He tells stories of his patients and how exercise improves stress, anxiety and depression levels as well as other mental health problems.  The book is a refreshing look at treating mental health with exercise in a time of pharmacological dominance.

For those of you who currently exercise, you already know the feelings described in the book.  For those of you who aren’t exercising, this book may give you a reason to start.  Get moving, feel better… simple enough.


Comments : 2 Comments »
Tags: , , , , , , ,
Categories : Behavior Change, Exercises

Exercise of the Week- Overhead Press

13 05 2010

The overhead press (aka shoulder press or military press) is a great exercise that engages all the muscles of the shoulder.  While some people do this exercise seated I prefer to do this exercise standing for many reasons:

  • less stress on the spine when standing compared to sitting
  • core muscles more involved when standing
  • leg muscles involved in the standing position
  • would you ever lift a heavy object over your head from a seated position in real life?

Many of my older clients struggle with this movement because they lose range of motion in the shoulder as they age.  They lose the ability to reach overhead simply because they never do it.  If you practice the overhead press regularly, you will never have that problem.

Variations I show in the video include alternating the arms, changing the position of the hands, and the Arnold press (yes, named after the governor of California- supposedly it was his favorite exercise before he got into politics!)  Enjoy…


Comments : Leave a Comment »
Tags: , , , , , ,
Categories : Equipment, Exercises

Ask The Trainer

12 05 2010

Go ahead, ask me anything...

I’ve been busy with work and family lately which is why I have posted less lately.  Plus, my focus in the evenings is on the Bruins and Celtics playoff series.  That being said, I started this blog to help people with exercise and nutrition and I intend to.  How better to help people than to answer your specific questions.

So ask away.  Post your questions in any comment section of the blog and I’ll do my best to answer them.  Be it nutrition, exercise, relaxation, equipment I want to know what you want to know!  Now I have to get back to the Bruins game!


Comments : 4 Comments »
Tags: , , , ,
Categories : Behavior Change, Equipment, Exercises, Just for Fun, Motivation, Nutrition, Relaxation

Exercise of the Week- Bent Over Row

28 04 2010

The bent over row is one of my favorite pulling exercises.  All you need is a dumbbell and something to lean on and you have yourself a great back exercise.

The biggest mistake I see with this exercise (especially with you ladies) is not using enough weight.  The back is a group of very strong muscles and can pull plenty of weight.  Don’t waste your time going through the motion while using too little weight.  I use a range of 8-12 repetitions to help me judge how much weight to use.  If you can’t do 8 reps then the weight is too heavy.  If you can do more than 12 reps than the weight is too light.  Use this simple principle to fine tune the resistance of any exercise.

In the video you’ll notice I am standing with both feet on the floor.  Most people I see doing this exercise are kneeling on a bench.  In the kneeling position you eliminate the need for your abs, low back, hips and legs to do any of the week.  In the standing version you use all those muscles as well as the large back muscles.  Plus you use your biceps during any pulling exercise so this is a very effective movement.  You’ll also notice I lean on a ball.  You can lean on anything that requires you to get into a nice bent over position so you can pull the dumbbell in line with gravity.

Another key to doing this exercise correctly is spine position.  Notice I keep the natural curve in my spine as I bend over.  You should never round your back.  Rounding your back puts high stress on your vertebrae and can wear down your back over time.   Grab a heavy weight, get into a nice stable position and exercise your back at home.


Comments : 1 Comment »
Tags: , , , , ,
Categories : Exercises

« Previous Entries


Follow

Get every new post delivered to your Inbox.