Get Stronger During the Off-Season

We all know that strength training should be an important part of every triathlete’s off-season training program, but do we really know how to utilize this critical period for maximum results?  Use these valuable 8-12 weeks to address any strength issues, nagging injuries or flexibility concerns that may have been uncovered during your last competitive season.  Maybe you decided that your legs just would not recover from hard workouts anymore, or the hills during your cycling training were not as fun anymore.  These issues any many more can be resolved with a properly designed off-season strength-training program.

Before we get into the specifics regarding you’re off-season strength training program, let’s cover the ideology of strength training and what it means to the Multisport athlete.

METABOLISM

The concept of strength training begins at the cellular level with metabolism. Increased muscle mass directly correlates to an increased metabolism, a major component of daily energy expenditure, which in turn complements aerobic exercise for weight control.  This increased metabolism theoretically will drop your body fat percentage, turning you into a leaner and more efficient athlete.   I say “theoretically” because this also comes with the assumption that you are eating correctly with proper amounts of protein in your diet.

FUNCTIONAL STRENGTH

Functional strength for the multisport athlete translates to exercises and programs that specifically address the sport of triathlon.  Functional strength deficiencies can be addressed several different ways, through sport-specific weight training routines, via sport-specific high intensity interval training, or with structured sport specific plyometric workouts.  It is good practice to include bits and pieces of all these routines into your periodized off-season strength-training program.

INJURY PREVENTION/FLEXIBILITY

The physiologic benefits associated with resistance training include increases in bone mass, muscular strength and strength of connective tissue.  These benefits can reduce the risk of injury by improving mobility, strengthening ligaments and tendons around joints, and/or eliminating muscle weaknesses and imbalances.  Common overuse injuries can often be traced back to some type of flexibility issue.  Limited flexibility decreases the range of motion therefore restricting and delaying progress with muscular development.  Spend at least 15 minutes everyday stretching out your problem areas.  It is also good practice to stretch after every workout as well.

As you can see, strength training is no longer just about getting stronger, it’s about getting leaner, becoming functionally stronger, preventing injury and staying flexible.

Here are some specifics to remember when designing your own sport-specific off-season strength training routine.

1.    Try to keep your body in a state of shock.  Studies have shown that it takes between 4 and 6 weeks for our muscles to adapt to an existing program.  When this adaptation occurs progress begins to slow down or plateau.  Keep your body in the state of shock and change your routine when this adaptation begins.  Change can be defined in many different ways via, intensity, reps, sets or rest periods.  All you need to do is modify one variable involved with your regular routine.  Change is good.

2.    Always try to incorporate all of the major muscle groups into your program, even the ones you don’t like to work.  The muscle groups that are often neglected usually turn out to be the one’s that need it the most.

3.    Keep your intensity high.  Strive for 80-95% effort for the last couple reps of every set.

4.    Never train the same muscle groups two consecutive days in a row

5.    Try to incorporate multi-joint movements into your routine, such as lunges, squats or plank variations.

6.    Come see the qualified professionals from The Training Studio to learn all of this first hand.  Don’t forget about our popular Tri Strength workout that meets Tuesday/Thursday evenings from 5:30-6:30pm

This overall concept of strength training can be very complicated and intimating for the average person.  Please take the time to seek out a qualified professional (like those at The Training Studio) that has experience designing and developing sport specific programs.  The initial investment involved with learning proper form and technique by hiring a professional is worth it in the long run.

Make the most of your off season this year to enjoy a very successful injury-free up-coming training season.

Dale is a graduate from the University of Louisville with a degree in Sports Management/Exercise Science.  He is the founder and co-owner of The Training Studio (http://www.thetrainignstudio.com), a comprehensive private fitness training facility in Louisville, Kentucky.  Dale has spent the past 15 years at The Training Studio designing and implementing successful training programs for both beginning exercisers and seasoned athletes utilizing his expertise in total body functional strength.  Utilizing this passion for teaching total body functional training, Dale also founded Snow Angel Fitness. Snow Angel Fitness was designed to transcend Dale’s knowledge, passion and success to the worldwide market via instructional, well designed and easy to follow strength training DVD’s. http://www.snowangelfitness.com

Dale can be reached via email dale@thetrainingstudio.com

This unfortunate news does not come as a surprise to me.  Just look around on a daily basis.  Let’s do our part to help both of these situations.

Don’t forget to familiarize yourself with the Training Studio nutrition services available.  Todd Benedict heads up our very successful science-based nutrition program.  Please feel free to contact Todd with any questions or to schedule a consult.

Obese now outnumber hungry: Red Cross

NEW DELHI — Obese people now outnumber the hungry globally, but hardship for the undernourished is increasing amid a growing food crisis, the International Federation of the Red Cross warned Thursday.  The Geneva-based humanitarian group focused on nutrition in its annual World Disasters Report, released in New Delhi, seeking to highlight the disparity between rich and poor, as well problems caused by a recent spike in prices.  In statistics used to underline the unequal access to food, the IFRC stressed there were 1.5 billion people suffering obesity worldwide last year, while 925 million were undernourished.

By Jessica Smith, via Active.com

Avoid striking the pavement with your heels—save that for your power walks. “When you walk, you keep one foot in contact with the ground, while running has a moment of weightlessness in the stride,” says Alex Figueroa, a running coach and creator of Priority1 Wellness in Miami Beach. Running with a heel landing can contribute to back and knee pain.

Do Land on the Midsole of Your Foot

Landing on your forefoot (instead of your heels) allows your muscles to catch the weight of your body in flight, reducing the effects of impact on the joints and bones, says Figueroa.

Don’t Use a Long Stride

Leaping forward while you run is inefficient and an energy drain. Instead, stand tall and lean forward, and when you feel like you are going to fall, step forward just enough to catch yourself.  This should be the length of your stride. It takes less energy to fall than to reach your foot in front of you.

Do Take Short Effective Strides

Less motion through the joint means less wear and tear and improved efficiency during your runs, says Figueroa.  Using a shorter stride reduces the movement within any joint (for running, this means the joints of the ankles, knees, and hips), and less movement means a longer, healthier life for these joints.

Don’t Wear Shoes That Are Too Comfortable

The human body works with one major premise: use it or lose it.  If your support is coming from an external source, like your shoes, then the muscles designed to support the framework of the foot (i.e. the arches), will eventually fail to do their job, making the foot weaker and your body more prone to injury.

Do Invest in Barefoot Running Shoes

“When it comes to support, less is more,” says Figueroa. Build up to wearing shoes with minimal support, like NIKE Free or Vibram Five Fingers, to help strengthen and develop the natural muscular support in your foot and ankle. But don’t toss your sneakers just yet – slowly begin by running, one block at a time, with less support to gradually strengthen the muscles in your feet.  Developing foot strength can help make everything stronger, including your ankles, knees, hips, and lower back, says Figueroa.

Don’t Run as Hard As You Can

Many runners think if they can run fast, they are running efficiently, which isn’t the case. In fact, Figueroa recommends runners slow down to learn how to run farther, faster. “Slow down and wear a heart rate monitor to train smarter, not harder,” suggests Figueroa. Set your heart rate monitor to keep your running at a desired pace, and then don’t exceed that set pace. Your body will adapt, and then you’ll be able to run more comfortably at this pace, meaning you will be able to run faster without pushing any harder.

Do Work Up to Running Farther, Faster

Build your run one block, or one minute at a time, says Figueroa. Walk between running intervals and recover actively. You can work on speed or form and technique during your “work intervals” and then recover with an easy jog or power walk in between. Interval training can provide you with faster results in the same amount of time.

Don’t Get Stuck on the Odometer

Running three, five or even 26 miles doesn’t really tell you if there is any progress in your run, says Figueroa. Instead, track the amount of time that you’re running and monitor your intensity using a heart rate monitor.

Do Run for Time

Try to improve covering the same distance in less time. For example, set your workout to run for 30 minutes and see how much distance you can cover instead of running for four miles harder than you can safely run, suggests Figueroa. The more you train, the easier your runs will become. You can either cover the same distance with greater ease, or maintain the same intensity and run farther in the same amount of time.

Grilling is the most popular pastime of summer.

While outdoor cookouts are a great opportunity to relax and visit with friends and family, did you know that the average barbecue meal exceeds 1500 calories? That’s almost an entire day’s worth of calories in one meal.

That type of eating will do some serious damage to your waist over the course of the summer.

The good news is that barbecue season doesn’t have to be fattening. In fact, with a few small changes to your barbecue menu, you can turn summer into the perfect opportunity for weight loss.

So before you slather on the sunscreen and fire up your grill, read the following tips to grill your way lean this summer.

On the Grill: Believe it or not, grilling is actually a very healthy way to cook meat. Of course the type of meat that you choose will make all of the difference. Burgers and hot dogs are traditional barbecue meats, but they aren’t the healthiest. Try the following:

• Choose lean cuts of beef, pork or poultry
• Marinade with low fat dressing
• Make hamburgers with extra-lean ground beef
• Take the skin off chicken before grilling
• Replace beef patties with ground turkey patties
• Grill up salmon or cod
• Forego the meat and grill veggie burgers

Side Dishes: This is where most people run into trouble. Barbecue side dishes are typically filled with loads of fat. Creamy coleslaw and potato salads can hold as much as 15 grams of fat per serving. Try the following instead:

• Make veggie kabobs and grill them
• Grill bok choy
• Replace the mayo in your salads with low-fat mayo
• Serve fresh salad with light vinaigrette
• Try whole-grain macaroni for your pasta salad
• Grill up corn on the cob (pass on the butter)
• Put out a veggie tray with low fat dip

Drinks: Most people don’t realize that beverages play a big role in summer weight gain. Margaritas, beer, soda pop and punch all contain lots of empty calories. Try the following:

• Drink water, it is always your healthiest option
• Stick with light beer
• If you have to have a soda pop stick with diet
• Brew unsweetened ice tea and serve with lemon

Dessert: Yes, there are ways to satisfy your sweet tooth while getting lean. Think outside of the box instead of turning to the typical fattening options like ice cream, pie, cake or cookies. Try the following:

• Grill mango, banana and pineapple on kabobs
• Stick with sorbet instead of ice cream
• Replace peach pie with grilled peach halves
• Choose light ice cream over regular

Remember, it’s ok to splurge every once in a while. Enjoy yourself. Just keep in mind that by taking a few of the above suggestions you can enjoy great food while getting back into great shape.

Want to shape up even more this summer? Call (502.893-4024) or email today to get started on a fitness program specifically designed to get you into your best shape ever.

by Beth Shepard, M.S., ACE-CPT, ACSM-RCEP, Wellcoaches Certified Wellness Coach

Love ‘em or hate ‘em, weight-loss reality shows are wildly popular, inspiring many people to get off the coach and get moving.  While some fitness industry insiders tout the motivational aspects of these shows, others find them disturbing.

On the Bright Side

Weight-loss reality shows bring media attention to the problem of obesity, and this could be seen as positive — if it motivates viewers to achieve sustainable weight loss or change lifestyle habits that contribute to weight gain and obesity. Success stories hold irresistible appeal, and seeing a morbidly obese person achieve a healthy weight through diet and exercise is understandably captivating, inspiring viewers to believe these results are personally possible. If nothing else, the shows underscore the power of social support in facilitating health behavior change — even if the level of support portrayed is not available to most viewers.

The Real Deal?

A top concern of many fitness professionals is that reality shows don’t accurately portray the way real-life certified personal trainers work with clients. Client safety is the top priority for fitness professionals certified by the American Council on Exercise, the American College of Sports Medicine, and other organizations accredited by the National Commission for Certifying Agencies (NCCA). Certified fitness professionals adhere to a code of ethics and industry standards that include conducting a pre-exercise risk assessment and obtaining physician clearance and recommendations as needed. Then, an individualized, progressive exercise program is designed, taking into account the client’s health history, exercise history, fitness goals, psychosocial needs, and preferences. This process is not typically seen on reality shows — instead, contestants jump right into high-intensity workouts.

Asking an obese, sedentary individual to run, dance, lift weights, or otherwise exercise to the point of vomiting, falling, or passing out might boost television ratings, but it’s flat-out negligent, dangerous, and would never be done in an everyday personal training situation — whether or not a medical doctor is waiting in the wings with emergency equipment. Viewers of these shows may feel inspired to exercise at inappropriately high levels on their own, risking injury or even death.

Respect Matters

Human beings deserve to be treated with respect and dignity, regardless of body size. There’s no excuse for berating or yelling at people — period. Have we fallen so far as a society that we now find it entertaining to watch obese people put their bodies on display and accept verbal abuse and inhumane treatment in the name of weight loss? Does the end really justify the means?

Demeaning someone is not the way to teach skills for long-term self-management. It amazes and angers me to still hear people say, “Well, they did it to themselves.” We all have challenges, health issues, and imperfections. Obesity is an easy target because it’s easy to spot — but it’s a complicated medical condition, not a moral failing. Nobody intentionally becomes obese, and there’s no one-size-fits-all solution.

True fitness professionals take a compassionate, collaborative approach, involving the client in planning the exercise program, identifying short-term and long-term goals, potential barriers and solutions for addressing barriers. We hold clients accountable while working with them in a manner that is professional, positive, and respectful.

Keeping a Healthy Perspective

If you’re inspired by weight-loss reality shows, keep your personal weight loss expectations in check. The more sensational the antics on these shows, the more viewers they attract and the more money they generate. If you’re looking for an evidence-based approach to fitness, follow established guidelines. For lasting results, most health experts recommend losing ½ to 2 lbs. a week. Work with a certified fitness professional who will treat you with respect and help you create a realistic exercise plan. And keep in mind that despite the fervent wishes of millions of people, there’s no get-thin-quick plan that is safe, effective, and long-lasting. Sustainable results take time.

Let’s face it, some days you just don’t feel like exercising.

You get too busy, too stressed and quite simply too tired.

Here’s a list of 13 of the top reasons to exercise. Pull out this list and read it when you’re having one of those days.

1. To Prevent Disease
Exercise has been proven to reduce the risk of just about every single health problem known to man, from stroke to heart disease to cancer and osteoporosis. Exercise is also a great defense against type 2 diabetes, which is one of the most widely growing diseases of our time.

2. To Look Great
Exercise firms your body, improves posture and even makes your skin glow. Looking your best is a wonderful result of regular exercise.

3. To Lose Weight and Keep It Off
Exercise burns fat and prevents future fat storage. If you want to have a thinner, healthier body, exercise is the answer.

4. To Have More Energy
Anyone who exercises regularly will tell you that they are more energetic, less easily irritated and are more peaceful.

5. To Sleep Better
Exercise boosts energy levels, but also wears you out. It makes you feel more vibrant during the day and sleep better at night.

6. To Age Slower
Exercise is one of the most effective ways to fight aging. When you age your body loses muscle and bone, while the loss of both are drastically reduced with regular exercise. Exercise also helps reduce inflammation.

7. To Relieve Back Pain
In most cases, the best thing that you can do for back pain is to move and strengthen those muscles. Consult your physician or physical therapist for guidance.

8. To Ease Depression
Exercise has been proven to reduce depression – sometimes even as effectively as medication. Just chalk this up as yet another amazing benefit to exercise.

9. To Reduce Aches and Pains
By strengthening muscles around your damaged joints you’re able to use exercise to reduce joint pain and overall aches. Always consult your physician before starting an exercise program, especially if you have chronic joint pain.

10. To Stay Mentally Sharp
Exercise has been shown to improve memory and other cognitive functions, and seems to have a protective effect against dementia. A Harvard University researcher called exercise “Miracle-Gro for the brain.”

11. To Enjoy Your Lifestyle
Whatever it is that you love in life – your kids, travel, sports, fashion – it is all more enjoyable when experienced in a fit and healthy body. Exercise so that you are able to enjoy all the great things in life.

12. To Reduce Sick Days
People who exercise regularly are 50% less likely to call in sick to work. A regular exercise program reduces colds and upper respiratory infections.

13. To Boost Confidence
Being fit, feeling healthy and having energy are all building blocks to having great confidence. There is no better confidence booster than sticking with a regular exercise program.

Regular exercise gives you so many amazing benefits, as you’ve seen from the above list. Call or email me today to get started on the exercise program that will change your life forever.