Last week I sent out Mike Boyle’s article on “Why (Most) Women Shouldn’t Run” knowing it would elicit some strong opinions, and yes it did. But again not everyone is going to agree and I for one would never discourage someone from exercising. So if running is a big part of your fitness plan then keep moving and enjoy your runs.
Reasons why running could be a negative:
1) Injuries
For me personally and as a Personal Trainer I would never include DISTANCE running as part of a beginner’s program or a fat loss program for anyone, female or male. I look out my window everyday and see runners go up and down my street day and night. One thing in common, their bodies NEVER change and we’re talking years of training and logging many miles. Doesn't that tell you something? For most of us long distance running doesn’t change your body. I watch some of these people running and it just looks painful. It’s more of a speed limp not a smooth athletic run. How can they possibly think that this is good for them? In all my years of working with clients I have never meet a person over 30 years old that runs consistently that hasn’t suffered an injury from running. So please understand what you’re getting yourself into if you decide to take up running and please take precautions. My issue with distance running is the constant pounding your body takes. Within any given mile, there are about 1500 foot strikes. Think about that. You better have a great pair of running shoes and great running form
2) Need variety in your training
The fact of the matter is, most (read: not all) people shouldn't’t be running (especially women). What’s the first thing that women do to get into shape? They’re off to Sport’s Authority buying the latest running shoes and go jogging the next day. What’s the first piece of equipment that women will gravitate towards if they have never set foot in a gym before? The treadmill. Once in the gym and after they get comfortable they stick with that piece of equipment and end up making running the biggest part of their fitness plan. If your plan includes just running than your body will eventually stop responding. This type of exercise is considered steady-state cardio. Your body adapts extremely fast to steady-state cardio and you'll burn fewer and fewer calories the more you do.
Most of the clients that come to me are looking to change their bodies and get in shape. Many of these are average people who aren't active, and certainly aren't runners. But they want to look fit and in shape. With this type of clientele, I'd never start them off with a long jog which would be equivalent to 1,500 reps of a one-legged polymeric exercise. That would be irresponsible on my part and my client would most likely suffer some sort of lower-body injury. Not what we want.
Who should run?
1) Folks training for an endurance event.
2) If your sport requires running and you want to train for that sport.
3) If it’s the only type of exercise you enjoy.
4) If you love the outdoors and look forward to that “runners high” –I’m not going to discourage you.
5) If your running is interval training –hills, walk/run or sprint.
6) Yes aerobic type training is heart healthy
Sprinting is NOT the running I’m talking about.
Now some people might say that they see me running at the track. Why is it ok for me……? Yes that’s true. I love sprints, 50-70 yards. Believe it or not running sprints is actually safer than distance running over time. Keep in mind, you have to prepare your body to sprint. And sprinting is advanced work and you have to build up to it and prepare your body before and all out effort sprint. It’s critical if you decide to start a sprinting program that you stretch, foam roll and resistance train before embarking on this type of training. Now we’re not sprinting everyday, 1 -3 times a week will burn body fat and improve your conditioning level beyond belief. The drawback, sprints are tough, intervals are hell. Most people that run for distance want nothing to do with this type of workout program. Too bad for them I think they’re missing out on a superior workout.
Please keep in mind, that I am NOT saying that running is “bad” for everyone, nor am I saying that it is “bad” in general. But what I am saying is that there are better ways to get into shape and drop body fat. And that’s the point…you need to be in shape to run. In doing so, your body will be able to handle the stress MUCH more efficiently and you will be less prone to all of those nagging injuries that come with being a distance runner.
Confused? Hope not. If you’re looking to start an exercise program, let’s talk. Let’s make sure you’re taking the safest and best route. If running is part of your routine, please make sure you understand that it’s an advanced exercise and it isn't for beginners or out of shape people trying to get fit. For those individuals, there are better choices.
And keep in mind your goals, if it’s losing weight, getting leaner and changing your body’s shape running doesn't have to be a part of your routine. On the other hand, if you have a goal of completing an endurance event or just enjoy running, you'll need to make sure your program includes injury prevention strength exercises. Make sure your fitness program includes some bodyweight exercises, functional work to correct any potential muscle imbalances, single-leg movements, and core/abs strengthening. The last thing you want is to be sitting on the sidelines recovering from an injury.
Train safe and Train smart!
Sunday, September 27, 2009
Sunday, September 20, 2009
Why (Most) Women Shouldn't Run
This might be good timing, this article has been around for a while and when it originally came out it stirred up allot of controversy. As you know, I'm not a huge fan of running for fat loss or for beginners. But last week I talked to a client that used to work out at the gym I worked at. After a short "catching up" conversation she informed me she was "trying to get back into shape" and "trying to lose a few pounds" by starting a running program. Not what I wanted to hear, but I understand that type of mentality is still out there. Again there are many other ways to successful weight loss without injuring yourself -sorry running isn't one of them. I will expand on this in a future article, but for now please read Mike's article and tell me what you think...........
By Michael Boyle
I really like Diane Lee's quote, "You can't run to get fit, you need to be fit to run." In fact, I've used it in numerous presentations and articles. It really resonates with me. Simple, to the point. I'm going to take the idea one step further. I'm not sure most women should run. When I say this in seminars, it really pisses off the female runners. Sorry, I'm not worried about you; I'm worried about all the other women. If you are a runner and healthy, read on, but realize that you are the exception, not the rule. I'm going to go from bad to worse. Here's a riddle for you. Q- What do most female runners look like?A- Male runners.Ever ask yourself why? I'm going to let you in on a little secret. Women who run successfully for long periods of time were made to run. They look just like men runners. Good female runners generally do not look like plus-size models. It's not a question of cause and effect; it's a question of natural selection. You can't run to get that cute little runner's body. It's actually reversed. You have to have that cute little runner's body to survive running. Why do I say this? Two simple reasons. Anatomy and physics. My favorite two sciences. No matter how hard you try or how well you eat, you can't change your skeleton. The problem with most women and running comes down to something they call Q angle in sportsmedicine. I won't bore you with the details, but it boils down to this. Wider hips make for narrow knees. This angle of hip to knee creates problems. Problems are magnified based on the number of steps. The average person gets about 1500 foot strikes per mile. Do the math on your 5-mile run. Running produces forces in the area of two to five times bodyweight per foot contact. Do we need more math? Let's go back to our elite female runner. Look at her body. You will generally see two things. She has narrow hips and she has small breasts. I know, there may be exceptions, but at the elite level, I doubt it. One thought process would say, Great, my hips and breasts will decrease in size if I run. The other thought process is more logical. Women with larger breasts and wider hips don't make good runners. It is the same logic as why there are no large gymnasts or figure skaters. Physics. Big people rotate slower. Natural selection rules it out. So what happens when a "normal" woman begins to run? She becomes a statistic. She becomes a physical-therapy client as she tries to shovel you-know-what against the tide. Her wider knees cause her to develop foot problems or most likely knee problems. Her greater body weight causes greater ground reaction forces. Greater ground reaction forces stress muscle tissue and breast tissue. Get my drift yet? The end result is likely to be hurt and saggy instead of the cute and little. The bottom line: Running is not good for most females. If you want higher-intensity exercise, ride a stationary bike. Take a spin class, use a stairclimber, and don't run.
PS- The best stuff is the hard stuff. Use the AirDyne Bike or the StepMill. Don't take the easy way out.
By Michael Boyle Reproduced with permission
By Michael Boyle
I really like Diane Lee's quote, "You can't run to get fit, you need to be fit to run." In fact, I've used it in numerous presentations and articles. It really resonates with me. Simple, to the point. I'm going to take the idea one step further. I'm not sure most women should run. When I say this in seminars, it really pisses off the female runners. Sorry, I'm not worried about you; I'm worried about all the other women. If you are a runner and healthy, read on, but realize that you are the exception, not the rule. I'm going to go from bad to worse. Here's a riddle for you. Q- What do most female runners look like?A- Male runners.Ever ask yourself why? I'm going to let you in on a little secret. Women who run successfully for long periods of time were made to run. They look just like men runners. Good female runners generally do not look like plus-size models. It's not a question of cause and effect; it's a question of natural selection. You can't run to get that cute little runner's body. It's actually reversed. You have to have that cute little runner's body to survive running. Why do I say this? Two simple reasons. Anatomy and physics. My favorite two sciences. No matter how hard you try or how well you eat, you can't change your skeleton. The problem with most women and running comes down to something they call Q angle in sportsmedicine. I won't bore you with the details, but it boils down to this. Wider hips make for narrow knees. This angle of hip to knee creates problems. Problems are magnified based on the number of steps. The average person gets about 1500 foot strikes per mile. Do the math on your 5-mile run. Running produces forces in the area of two to five times bodyweight per foot contact. Do we need more math? Let's go back to our elite female runner. Look at her body. You will generally see two things. She has narrow hips and she has small breasts. I know, there may be exceptions, but at the elite level, I doubt it. One thought process would say, Great, my hips and breasts will decrease in size if I run. The other thought process is more logical. Women with larger breasts and wider hips don't make good runners. It is the same logic as why there are no large gymnasts or figure skaters. Physics. Big people rotate slower. Natural selection rules it out. So what happens when a "normal" woman begins to run? She becomes a statistic. She becomes a physical-therapy client as she tries to shovel you-know-what against the tide. Her wider knees cause her to develop foot problems or most likely knee problems. Her greater body weight causes greater ground reaction forces. Greater ground reaction forces stress muscle tissue and breast tissue. Get my drift yet? The end result is likely to be hurt and saggy instead of the cute and little. The bottom line: Running is not good for most females. If you want higher-intensity exercise, ride a stationary bike. Take a spin class, use a stairclimber, and don't run.
PS- The best stuff is the hard stuff. Use the AirDyne Bike or the StepMill. Don't take the easy way out.
By Michael Boyle Reproduced with permission
Sunday, September 13, 2009
Conditioning work
In addition to resistance exercise, you should also include some conditioning exercise, often called cardio. Don’t confuse steady state aerobics like long jogs, bike rides, or the Elliptical as your conditioning work, this type of exercise is not all that effective for fat loss or true conditioning.
If you're healthy and in fairly good shape try high intensity interval exercise, in which you work really hard for 20-90 seconds, rest, work hard again, rest again. This type of cardio work has been shown to be the most effective form of conditioning work and for burning body fat.
Here’s LeeAnne demonstrating one of my favorite forms of conditioning exercise: interval circuits.
Today is 40s work and 20s rest –repeat total Circuit 2-4 times –rest 2min between Circuit.
And believe it or not, this workout is way more effective at burning fat and improving her conditioning than 45-60 minutes of walking or jogging!
Circuit 1
1) Valside Rev Lunge with row (one-side)
2) Valside Rev Lunge with row (other side)
3) Split Jump
4) Bosu pushup
5) Core Plank with disk
6) MB thrust with press
7) Wide Narrow BW Squat
Circuit 2
1) Step Reach Lunge with MB push
2) Jumping Jack with rear delt
3) T Rotation
4) Smash non-bounce MB
5) Bar situp w/leg raise
6) 5 dot drill
7) MB Step jump
If you're healthy and in fairly good shape try high intensity interval exercise, in which you work really hard for 20-90 seconds, rest, work hard again, rest again. This type of cardio work has been shown to be the most effective form of conditioning work and for burning body fat.
Here’s LeeAnne demonstrating one of my favorite forms of conditioning exercise: interval circuits.
Today is 40s work and 20s rest –repeat total Circuit 2-4 times –rest 2min between Circuit.
And believe it or not, this workout is way more effective at burning fat and improving her conditioning than 45-60 minutes of walking or jogging!
Circuit 1
1) Valside Rev Lunge with row (one-side)
2) Valside Rev Lunge with row (other side)
3) Split Jump
4) Bosu pushup
5) Core Plank with disk
6) MB thrust with press
7) Wide Narrow BW Squat
Circuit 2
1) Step Reach Lunge with MB push
2) Jumping Jack with rear delt
3) T Rotation
4) Smash non-bounce MB
5) Bar situp w/leg raise
6) 5 dot drill
7) MB Step jump
Saturday, September 5, 2009
A little Met workout
LeeAnne will demonstrate
40seconds work
15 sec rest
each circuit 2-3 sets
rest 1 -2 min between circuits
Circuit 1
DB Squat & Press
½ Jacks –(try not to collapse your knees!)
BB Bent over Row
Skaters
SB Bridges
Hill Run 15.0 incline 4.5 speed
Bosu pushup
Circuit 2
DB Reach Lunge & Press
DB Step-ups
SB Press
Bosu Lateral Shuffle
Valslide 1-arm Push Away
Hill Run 15.0 incline 4.5 speed
Valslide Reverse Lunge w/Lateral Raise & Front Raise
40seconds work
15 sec rest
each circuit 2-3 sets
rest 1 -2 min between circuits
Circuit 1
DB Squat & Press
½ Jacks –(try not to collapse your knees!)
BB Bent over Row
Skaters
SB Bridges
Hill Run 15.0 incline 4.5 speed
Bosu pushup
Circuit 2
DB Reach Lunge & Press
DB Step-ups
SB Press
Bosu Lateral Shuffle
Valslide 1-arm Push Away
Hill Run 15.0 incline 4.5 speed
Valslide Reverse Lunge w/Lateral Raise & Front Raise
Thursday, August 27, 2009
Are you too busy to workout? C'mon.....
I’m Too Busy to Workout—What Can I Do?
Well, first thing what are your goals? If its fat loss then you need to find time, it takes some effort. Before anything you have to make sure you’re eating correctly. You need to watch your diet when you’re unable to be as active. As you get older, your metabolism slows down, and this means you’ll put (fat) weight on more quickly and easily if you’re not focused. Try these tips…
My number one tip is keeping a Food Journal –sorry but it works, especially in the beginning of a fitness plan.
Hey, I asked about working out………
Yes but FOOD FIRST.
Your workouts must count. If you’re limited for time, choose weights not running or aerobics. Meaning resistance training 2 or 3 times a week must be full body workouts and Interval training. It’s crucial to make the most of the 2 or 3 sessions you do have, try to push yourself as hard as you can without jeopardizing good form.
If you normally snack on unhealthy foods, it might be a good idea to make changes. Replace your snacks with low glycemic vegetables like fresh celery, radishes, cabbage, cucumbers, zucchini, broccoli, or cauliflower. The fiber in the raw vegetables will fill you up and you’ll be cutting calories.
Find ways to stay active and to keep that body moving!
• Park your car further away than you normally do at work and then walk into the building.
• Take the stairs whenever there’s an option.
• Walk someplace where you’d normally drive.
• When you’re shopping in a mall walk around the entire mall first.
• Take your dog for a small walk in the evening.
• Find a once-a-week class that you enjoy.
I know in this day and age, we’re all busy. And for some of us exercise takes a back seat. But taking care of yourself, MUST BE A PRIORITY!
Some of the benefits of exercise:
Gain More Energy
Improves your Mood
Combat Chronic Diseases
Improves your Cardiovascular Health
Reduces the Risk of Cancer
Improves your Self-Esteem
Stronger Muscles
Better Looking Skin
Increased Brain Power
Less Sick Days
If that doesn't give you enough reasons to find time for exercise I don’t know what will.
Now here’s Heidi, she literally doesn’t have enough time to fit in exercise, full-time job, with a husband and two young children. Sound familiar? Perfect excuse to pull out the no-time card. Not Heidi, she normally works out at 6am. Yes 6am!!! Not ideal, but she’s found that balance.
This week was Take your Trainer to work week. Great work Heidi!
Keep Training!
Well, first thing what are your goals? If its fat loss then you need to find time, it takes some effort. Before anything you have to make sure you’re eating correctly. You need to watch your diet when you’re unable to be as active. As you get older, your metabolism slows down, and this means you’ll put (fat) weight on more quickly and easily if you’re not focused. Try these tips…
My number one tip is keeping a Food Journal –sorry but it works, especially in the beginning of a fitness plan.
Hey, I asked about working out………
Yes but FOOD FIRST.
Your workouts must count. If you’re limited for time, choose weights not running or aerobics. Meaning resistance training 2 or 3 times a week must be full body workouts and Interval training. It’s crucial to make the most of the 2 or 3 sessions you do have, try to push yourself as hard as you can without jeopardizing good form.
If you normally snack on unhealthy foods, it might be a good idea to make changes. Replace your snacks with low glycemic vegetables like fresh celery, radishes, cabbage, cucumbers, zucchini, broccoli, or cauliflower. The fiber in the raw vegetables will fill you up and you’ll be cutting calories.
Find ways to stay active and to keep that body moving!
• Park your car further away than you normally do at work and then walk into the building.
• Take the stairs whenever there’s an option.
• Walk someplace where you’d normally drive.
• When you’re shopping in a mall walk around the entire mall first.
• Take your dog for a small walk in the evening.
• Find a once-a-week class that you enjoy.
I know in this day and age, we’re all busy. And for some of us exercise takes a back seat. But taking care of yourself, MUST BE A PRIORITY!
Some of the benefits of exercise:
Gain More Energy
Improves your Mood
Combat Chronic Diseases
Improves your Cardiovascular Health
Reduces the Risk of Cancer
Improves your Self-Esteem
Stronger Muscles
Better Looking Skin
Increased Brain Power
Less Sick Days
If that doesn't give you enough reasons to find time for exercise I don’t know what will.
Now here’s Heidi, she literally doesn’t have enough time to fit in exercise, full-time job, with a husband and two young children. Sound familiar? Perfect excuse to pull out the no-time card. Not Heidi, she normally works out at 6am. Yes 6am!!! Not ideal, but she’s found that balance.
This week was Take your Trainer to work week. Great work Heidi!
Keep Training!
Saturday, August 22, 2009
Bootcamp moved Indoors......
Here in Westford T-Storms are happening. So today's scheduled outdoor bootcamp was moved inside.
started with Movement prep.
Circuit 1 - 30s work 15s rest x2 circuits
1 mb squat curl & press
2 step ups
3 band rows
4 step ups
5 sb leg curls
6 step ups
7 pushups
8 treadmill incline 15 speed 4.2
Circuit 2 -30s work 15s rest x2 circuits
1 mb reach lunge w/push
2 lateral step
3 renegade rows
4 lateral step
5 ab wheel
6 lateral step
7 squat jump
8 treadmill incline 15 speed 4.3
LeeAnne is fortunate enough to have a low resting heart rate (50), so today she maxed out around 145.
here's Circuit 2
keep training!
started with Movement prep.
Circuit 1 - 30s work 15s rest x2 circuits
1 mb squat curl & press
2 step ups
3 band rows
4 step ups
5 sb leg curls
6 step ups
7 pushups
8 treadmill incline 15 speed 4.2
Circuit 2 -30s work 15s rest x2 circuits
1 mb reach lunge w/push
2 lateral step
3 renegade rows
4 lateral step
5 ab wheel
6 lateral step
7 squat jump
8 treadmill incline 15 speed 4.3
LeeAnne is fortunate enough to have a low resting heart rate (50), so today she maxed out around 145.
here's Circuit 2
keep training!
Sunday, August 16, 2009
TIME -Give me a break!!!
Time Magazine really pissed me off. I’m not sure if they’re trying to ruffle feathers or are just being irresponsible. In a recent Time magazine article it claims that exercise does not help with weight loss, because it makes you hungry…..NO SH*T. Does it really? You mean if you exert energy for close to an hour, it might make you crave food later. Thanks for clearing that up Time magazine. Now I can get back to my bag of chips and watch TV… (I think More to Love is on).
Yes in some cases exercise will make you hungrier. For me, the last thing I'm thinking about after an intense workout is food. If you are hungry, what's your food choice? Exercise doesn’t lead you to Dunkin Donuts after your workout. Remember, food is 80-90% of the equation when looking to lose weight. What am I always saying? “You can’t out train a poor diet!!!”.
Here’s the bottom line- EVEN IF YOU’RE WORKING OUT HARD. If you want to stay the same, or in some cases bulk up or gain weight then make sure you eat an abundance of starchy carbs and sugar. But if your goal is to lean out, lose bodyfat then replace those carbs with high fiber fruits and vegetables. For weight loss the staple of your food plan is lean protein, fruits, veggies and good fats. With proper portion control and correct choices comes less calories and more GOOD food!
Remember the role of the hormone insulin and how carbs relate to the overall picture. This is one of our biggest concerns with weight loss. This storage hormone is responsible for releasing large amounts when consuming refined starches and sugars. No matter how hard you exercise everyday, if you are releasing insulin throughout the day with a high carb diet, you will be fighting an uphill battle in pursuing weight loss. On the other hand, lean proteins, healthy fats, and high-fiber fruits and veggies do not significantly impact your insulin levels thus allowing you to burn fat and build muscle in conjunction with the right exercise plan.
Don’t blame exercise for your poor results. Being hungrier from exercise is not the culprit- choosing the wrong type of food after exercise is!
The second major issue I have with this article is what type of exercise are we talking about? Most of these studies are using slow steady state aerobics. Thus the problem, steady state cardio, stuff like distance running and leisurely biking are not good methods for fat loss. So this article is way off base and should not be using aerobics as its example of exercise, it only reinforces why this type of exercise has a minimal effect on weight loss. Why didn’t they use Interval Training and Resistance Training as markers for exercise? Not sure. Here’s the real study, it’s a fact, high-intensity interval training burns 9x more fat than ordinary exercise (aerobic training) and actually builds lean muscle and elevates metabolism for up to 24-48 post-workout.
Slow Cardio has its place. If you’re a beginner, de-conditioned or injured use this type of cardio. If you’re serious about weight loss and want to get in great shape then Resistance Training and Intervals are the way to go.
So come on, people don’t need another excuse for not exercising. Reading these types of articles makes me cringe and I wonder why people are so confused about weight loss……………
So if you’re reading Time Magazine on the treadmill, DON’T. Put the reading material down and pick up the pace.
Keep Training!
Yes in some cases exercise will make you hungrier. For me, the last thing I'm thinking about after an intense workout is food. If you are hungry, what's your food choice? Exercise doesn’t lead you to Dunkin Donuts after your workout. Remember, food is 80-90% of the equation when looking to lose weight. What am I always saying? “You can’t out train a poor diet!!!”.
Here’s the bottom line- EVEN IF YOU’RE WORKING OUT HARD. If you want to stay the same, or in some cases bulk up or gain weight then make sure you eat an abundance of starchy carbs and sugar. But if your goal is to lean out, lose bodyfat then replace those carbs with high fiber fruits and vegetables. For weight loss the staple of your food plan is lean protein, fruits, veggies and good fats. With proper portion control and correct choices comes less calories and more GOOD food!
Remember the role of the hormone insulin and how carbs relate to the overall picture. This is one of our biggest concerns with weight loss. This storage hormone is responsible for releasing large amounts when consuming refined starches and sugars. No matter how hard you exercise everyday, if you are releasing insulin throughout the day with a high carb diet, you will be fighting an uphill battle in pursuing weight loss. On the other hand, lean proteins, healthy fats, and high-fiber fruits and veggies do not significantly impact your insulin levels thus allowing you to burn fat and build muscle in conjunction with the right exercise plan.
Don’t blame exercise for your poor results. Being hungrier from exercise is not the culprit- choosing the wrong type of food after exercise is!
The second major issue I have with this article is what type of exercise are we talking about? Most of these studies are using slow steady state aerobics. Thus the problem, steady state cardio, stuff like distance running and leisurely biking are not good methods for fat loss. So this article is way off base and should not be using aerobics as its example of exercise, it only reinforces why this type of exercise has a minimal effect on weight loss. Why didn’t they use Interval Training and Resistance Training as markers for exercise? Not sure. Here’s the real study, it’s a fact, high-intensity interval training burns 9x more fat than ordinary exercise (aerobic training) and actually builds lean muscle and elevates metabolism for up to 24-48 post-workout.
Slow Cardio has its place. If you’re a beginner, de-conditioned or injured use this type of cardio. If you’re serious about weight loss and want to get in great shape then Resistance Training and Intervals are the way to go.
So come on, people don’t need another excuse for not exercising. Reading these types of articles makes me cringe and I wonder why people are so confused about weight loss……………
So if you’re reading Time Magazine on the treadmill, DON’T. Put the reading material down and pick up the pace.
Keep Training!
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