INDULGENCES work out by blake beckcom
STAY ON TRACK
CARDIO COMMITMENTS
To get the most from your fitness program, it is an absolute must that you commit
to cardio with regularity. One of the keys to the fitness kingdom is your cardiovascu- lar system and keeping it in top form. With anything, familiarity breeds contempt. We all hate familiarity and believe me your body hates it just as much. People reply often when asked about cardio exercise “I walk”. That’s great of course, but my reply is always “your body automatically knows how to do that”. Simply put, it is not chal- lenged by walking as it already mastered that skill way back when. It’s completely adept at the day to day kind of walking. Just walking is simply that….JUST walking. To change it up, how about walking as if you were late to a meeting? I mean really late, like your gonna be the VERY last person to walk in to that crowded “all hands” meeting. You know the one, it’s where everybody goes silent and stares as you enter the meeting with that “ I’m glad I’m not YOU” look on their faces. Now there you have
Blake and Gwen Beckcom Owners of Fitness Together 4019 Goldfinch 92103 619.794.0014 Upscale private suite with one-on-one personal training and nutrition guidance.
blakebeckcom@fitnesstogether.com Fitnessbogether.com/missionhills Betterbodysandiego.com
START SOMEWHERE Still not a breakfast eater are ya? Mom was right, in that break-
fast IS the most important of all daily meals. It’s the one that kick starts your day and should in fact be the highest calorie meal of
Stuck in a rut or given up on that New Year’s Resolution? Here are a couple of
breakout ideas to reignite your fitness journey. Take your existing workout and break it in to thirds; A, B and C in the order you usually execute your training session. Now take each third and move it around in your line up. CBA, ACB, BAC - you get the picture? The change will throw your body a curve ball, it won’t know how to respond, and the routine will be more challenging given the variety. Your body needs change on a consistent basis to avoid plateaus, and you need variety to avoid mental stalls. If you need a fresh challenge in both areas, adopt the ABC approach. A “destination workout” can also work wonders. Go with a buddy as a guest, or buy a day pass at a local gym you are not accustomed to. Many gyms offer a free promotional visit, in some cases up to a weeks worth to try their facility. Destination workouts can give new purpose to your workout, as you normally put more effort in to making a good showing when you’re on unfamiliar turf. That drive alone can energize you mentally for the assault. The change of venue; the change of thought; the change of equipment and the change of scenery may be all you need to get your metabolism up to the “ being fit is SO 2011” mode.
the entire day. I know, I know, you don’t have time, you never eat breakfast, you hate eggs, you’re not hungry, you grab’n go coffee - I get it; but start somewhere. Your body as it sleeps, repairs itself from all of the damages laid on it the day before, and prepares itself for the next round tomorrow. But it takes energy to do those repairs - IT IS hungry. Your last calorie intake was when? What? Yep, that’s right it was last night sometime, early or late, good or bad content. So your body works all night for YOU, in reality “burning the midnight oil” to get you lined up to take on the day. Breakfast is about “breaking the fast” of not eating over the time period in which you slept, as your body continues its’ toiling over repair and preparedness. Do with out a “break the fast” meal, and the body slows down metabolically, working at a less than optimum pace, rob- bing you of the restorative calorie input that gets the most from your body. Look folks, just start simple, but start somewhere. How about a meal replacement shake to begin the day’s journey? Quintessentially simple, easily obtained from a variety of sources, it will provide balanced nutrients and calories. It’s a start yes? Get in the habit of at least that much. In a few days or perhaps a week or two you’ll find that you ARE hungry when you awaken, and you can then add a cereal, oatmeal or bagel to the line up and pretty soon you’ll be a full-fledged breakfast eater. Your body learns and adapts to what you teach it in the gym or at the table. Do the same things repetitively in the gym, and you’ll teach your body just that, and get no results. Teach it to go hungry by not eating breakfast, it will adapt. However “learning to live with it” does not mean it likes to live with it. Want to live better? Want to train smarter and get better results faster? Eat your breakfast!
something. A brisk walk can raise your heart rate enough to give you a cardio vas- cular benefit. Have you ever tried walking backward? How about walking in sand? Give it a go and see what your body tells you. It’s all about change and shaking up your norms to get real gains. Let me illustrate my point: Take your age and subtract it from 220. This represents your maximum heart rate (MHR). The goal is to train so that your heart rate has a sustained period of time in the 65% to 85% range of that MHR number. The lower end of that range; 65%, is more in tune with fat burning and the upper end; 85% for high-end cardio endurance building. For an added boost, use resistance training in combination with cardio. Weight lifting has its own cardiovas- cular benefits and the combination of the two is a powerful weapon. Using cardio for a warm up followed by a weight session, close that out with a full on cardio session and you have a very effective workout. During weight training your body will burn through most of its stored fuels so when you hit the cardio post weight training, it then has to reach in your fat stores for energy.
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RAGE monthly | MARCH 2011
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