Training Split

            It is often difficult as a beginner to figure out the best method of training to optimize the time spent in the gym. With all of the options, it is difficult to figure out what to train and when. Here are a few things to think about when designing your program.

Goals

Why are you training? Do you want to lose weight, gain muscle or increase flexibility? What is the time frame for reaching the goals you have set? By figuring out what your fitness goals are, you can better plan out how you will go about achieving them.

Equipment

You should do some research and figure out what exercises can be done with the equipment available to you. Make a list of exercises for each body part.

Time

How much time do you have to dedicate to training? If you have lots of time, you can split your training for each body part throughout the week. If you have limited time, it would be better to do a full body workout each time you train.

Now that you know what you have to train with, what your goals are and how much time you have to dedicate, you can look at how to space out your training. For example, Johnny Fitness is a mover and a shaker. He has only three days a week to train and can only hit the gym twice a week. So it would be best for him to plan out a program that hits every muscle group for the two sessions he has in the gym. In between his gym training he will go for a run or a bike ride.

Another example would be Mary Walker who is focused on attaining her goals and has decided to train five days per week. Her goal is weight loss but she also wants to be toned. Since she knows her goals, she has decided that she will do cardio each training session and weight training three out of five sessions. For her weight training she will split up the body parts she will train. Session one will focus on her back and triceps, session two will be her chest and biceps and on day three she will train her legs and shoulders.

You want to design your program to include sufficient rest. You also want to hit every body part at least once a week. Take the time to figure out what you want to achieve through training. Make a list of exercises for each body part and put together a program that is challenging and has variety. Good preparation will allow you to look at the big picture and be mentally prepared for your workouts.  A little homework goes a long way!

Training Partners

            You and a friend decide to join the gym together. The two of you are excited by the prospect of getting in shape and helping each other stay motivated. Having a training partner can be a great tool to stay focused in the gym. However, if you choose the wrong partner it can lead to failure and even strain your friendship.

            There are a few things you want to look for in a training partner. Sometimes the enthusiasm and the idea of training together doesn’t match up with the logistics of the situation. First and foremost, you want to choose a partner that has a similar schedule and can train at the same times as you. Make sure that the two of you will have ample time to do a proper workout. You don’t want to feel rushed, and you need time to properly get through each component of your workout.

           

            It is also important to find a partner who has similar goals. It is hard to train with someone if you both have very different goals in mind. For example, if one of you is focusing on increasing muscle mass and the other is looking to shed weight, it might not lead to an efficient workout. Are you both into the same types of activities? If not it might lead to some friction when planning out a workout routine. Know what it is you want to get from a training partner. Is it just a person to head to the gym with or is it someone to share a training routine with?

            Having a training partner can also open other dimensions of training. You will train harder just by having someone around because you won’t slack off and drop your rep count. You will find yourself trying to keep up or outdo the other person.

There is also a better degree of safety because you will have someone to spot you for each exercise. This may lead to being able to use heavier weights because even if you can’t complete the concentric contraction, you will have outside assistance to help you.  This method is known as negative repetitions.

Before you train with a partner, it would be good for both of you to look into proper spotting technique. You don’t want to be in each others way and you want to make sure you know how and when you should provide assistance.

There are also a multitude of exercises and stretches that can be done with a partner. Take the time to look into which ones will be best suited for your training. These exercises are usually not what you would do when training alone and add another degree of difficulty and enjoyment.

If you don’t take the time to properly choose a compatible training partner, you could end up in a negative situation that could ultimately lead you to giving up on training. You want to choose someone with a positive attitude that will give you a motivational boost when you need one. You also want to choose someone who is consistent. If they miss every other session, it will eventually get frustrating and could take you off track. Take the time to thoroughly weigh the pros and cons of training with someone. Will it be a positive hard-working relationship or is it a logistical nightmare? Will your motivation level be linked to theirs or will you follow your workout plan regardless of whether they train or not?

Having a training partner can be a lot of fun and extremely motivational. It can take away the nervous jitters of starting something new and provide a much needed spark. A good training partner helps make even the hardest workout enjoyable. It is great having someone you can count on and have a good time with in the gym. Choose wisely!!!

            When it comes training with a partner at the gym, it is important to find someone who will help to motivate you and be consistant. They should be a positive force that provide that extra boost and keep you on track.

The Choice is Yours

I am often asked which exercises are the best. The short answer is the ones you enjoy and participate in regularly. It doesn’t make sense to jump into a program or activity that you don’t like. The chances of you sticking to it long term aren’t very good. Besides why do something you don’t like.

For example, I really don’t like jogging. I can understand why some people enjoy it. They like taking in the environment and it gives them a chance to get their thoughts together. Not for me!!! If and when I go for a jog, the best part of it for me is when I stop.  But if you throw a soccer ball on the pitch I’ll run up and down the field all day. I like the competitive factor. Most of my fitness choices were based on being able to compete against others. 

I guess you could say that weight training is my form of jogging. I find it very relaxing and it gives me a chance to be alone with my thoughts. The feelng of accomplishment after a good session of hitting the weights keeps me coming back. But I know it’s not for everyone. While I believe that everybody should engage in some form of resistance training, the gym isn’t for everyone. I have seen way too many people sign up for a year at a gym and only end up going a handful of times. It isn’t just the activity but also the environment that plays a key factor in long term success. To be honest I’ve never been a big fan of gyms. Having to wait for a machine, people who don’t clean up after themselves and the endless chatter are just a few of the things that turn me away from them.

 It was clear to me very quickly that if I were going to stick to weight training I’d have to figure out a solution. I went out and picked up a weight bench and some free weights. With my weigths in my room I had no excuse not to train. Generally I like to multi-task, so training at home gave me the chance to work on something or watch tv while I trained. I still do that to this day. Having my own studio helps too! I’m writing this article while I’m going through my shoulder routine. By identifying the things that will keep your mind in it you’ll increase the likelyhood of continual success.

Don’t just do an exercise to do it. Find out what it is that keeps you engaged both mentally and physically. Having a good variety also does wonders. Get out and take that dance class you always talk about, join that soccer league, try a new class at the gym or go for a hike in Tremblant!!!  Besides being good for the mind it forces your body to use other muscles that you wouldn’t usually incorporate doing one type of exercise.

As for which specific exercises I find are the best….that will have to wait for another article! For now the best exercies are the ones that you enjoy doing! So keep in mind not only what exercises to do but also think about the environment you train in. I can assure you that if you enjoy the activity and the space where you train, you’ll be in for a lifetime of fitness.

                                                                                  Mike

Training at Home

            Some people don’t have the time or energy to join the gym, but they still want to integrate fitness into their daily lives. There are many ways to train on a budget and still reap the benefits that come along with regular exercise.

You don’t need much equipment, but there are a few essentials. Warmups and cool downs can be done with very little equipment. You can go for a walk around the block, march in place or use a jump rope at the beginning and end of your session. All three can also be used for the cardio portion of your workout.

For resistance training you will need resistance tubing, free weights or any other object that can be used to provide resistance. For example, an inexpensive and very challenging method of training is sandbag training. All you need is a duffel bag and the patience to fill and tape ziplock bags. Sandbag training is effective and provides a great workout. I will cover it more depth in a future article.

Resistance tubing is also cheap and allows you to do a multitude of exercises. The great thing about resistance tubing is that it is portable and comes in handy when you are on the road. Even free weights can be inexpensive if you take the time and go bargain hunting. The big box chains have decent prices but the best place to look is in the classifieds. Whether it is in the paper or on any of the online classifieds, you are sure to find a great bargain. The best time to look is February and March. Many people buy equipment for Christmas and quickly realize they weren’t ready to fully commit to a routine. So rather than use it as an object to hang laundry on, they let it go for a big discount.

By adding a bench, you will add to the number of exercises you can perform. If you don’t have the space for a bench, you can use a stability ball that can be easily stored and provides a great core workout.

There are also many good training videos and books to help you create a home-based workout plan. Just make sure you choose one that is right for you. It is easy to get swept up in the hype of the infomercials and buy one of those programs. But honestly, how many people have completed one of those video series, let alone even removed all of the packaging?

There are many online resources that can help you learn proper technique and provide great suggestions for training at home. Take the time to find exercises you can do at home and will target every body part.

For less than $200 dollars you can buy everything you need to train at home. Training at home allows you to be in a comfortable environment, saves time and can be just as effective as training in a gym if done properly Set aside a time slot in your schedule and make sure you follow through. Adopt good training habits and keep track of your progress. Home training is a great alternative to the gym but it must be taken seriously and a positive attitude and good energy are needed. Do your research and find out what’s  right for you. Whatever you choose, have fun and be safe.

Tips for Effective Training

Map Out Your Journey

Before you set out on your training adventure, make sure you sit down and write out goals for what you want to achieve through training. Decide which activities will lead you there and how much time is needed to achieve each of your goals.

Be Consistent

Make sure that you stick to your training program. It is very easy to fall off track in the beginning. This could ultimately lead you to give up on your program all together. If you absolutely can’t train, make sure you make up for it in your other sessions.

Sleep/Rest

It is important to give your body time to recover after a workout. Your body will need a well-rested sleep so that you won’t be sluggish when you train. Make sure to not overtrain.  Your body needs the time to heal itself.

Eat Properly

Be aware of what you are eating throughout the day. You want to eat several meals that include protein, fat and carbohydrates. Your body needs quality calories to help you get through your workouts and also for the recovery process. If you are trying to lose weight, try and eliminate empty calories. For example, if you drink a couple sodas a day, replace them with water. You will reduce your caloric intake and increase your hydration level.

Stay Hydrated

Water plays a vital role in many processes in the body. If you are training hard, you will need more water than usual to replenish the fluids you lose during exercise. Be conscious about staying hydrated throughout the day and not just when you are at the gym. You can also use a scale that gives you your hydration level to make sure that you are in the normal range.

Variety of Activities

In order to keep the body productive, you have to keep your mind stimulated. Make sure that you try new exercises or activities to keep you excited about training.

Switch up your program

Over time your body will adapt to any given routine. It is smart to change up your workout program every 4-6 weeks to try and stimulate further gains. It will also reduce the chances of facing the dreaded plateau effect.

Good Form and Technique

Don’t sacrifice technique to move more weight. Chances are you won’t be getting the best possible contraction and you will also be putting yourself at risk for an injury. Take your time and be aware of your range of motion and the strength of each contraction. 

Breath

You want to develop good breathing technique. Why do we breathe? The simple answer is to create energy. We need this energy to create an optimal contraction. People often hold their breath when they are training. This puts tremendous strain on our body. You want to breathe out during the “hard” (upward or concentric) contraction and breath in during the “easy” (downward or eccentric) contraction. It is also important to be conscious about our breathing throughout the day. Set aside a few minutes each day to focus on your breathing. 

Keep a journal

A training journal is an excellent way to keep track of your workouts. It gives you the ability to look back and see what forms of training worked for you. You can go the old-fashion way and write it out or keep track using a spreadsheet on your computer. Keep notes on how the workout was (challenging, good energy, long…) and the exercises you completed.

Educate yourself

There are many places to find information about training and good nutrition. Read about different types of training and research the group activities in your area. You would be surprised by the number of inexpensive activities available in your area. If you are losing motivation, there are many motivational stories and groups to help you out on the internet. It is also wise to have a good understanding of the mechanics of the body. 

Set Benchmarks

Keeping detailed numbers about yourself allows you to compare where you are now to where you once were and to see how close you are to the goals you have set. The more numbers you have, the better you can measure. Some basic numbers are weight, and current clothing size. It is a good idea to have more detailed numbers. These include body fat percentage, various body measurements (arms, legs, waist, etc.).

Importance of a Good Warm-Up

You get to the gym and you’re pumped and ready to attack those weights. You get changed as quick as possible and run straight to the Smith rack and load it up with a stack of weights. You are full of energy and want to blow off the frustration of the day with a massive set of bench press. You think it will relieve the stress of a hard day. What you are actually doing is setting yourself up for an injury.

A good warm-up is something that is absolutely necessary before you get to the meat and bones of any type of activity. The warm-up prepares you both physiologically and psychologically for the upcoming workout. It gives you the time to mentally be ready for your workout. It is a good gear switcher. You can leave behind the thoughts about work and start to focus on what you want to accomplish during your workout. During your warm-up visualize yourself doing the exercises you have prepared for that day. See yourself going through the motion and think about proper posture and technique. By getting your mind into the game, you will see that your workouts will gain an added focus.

There are several physiological benefits to a warm-up. It allows the temperature of your muscles to gradually increase which reduces the chance of injuring muscles and joints. This also leads to an increase in the speed and strength of muscle contractions. Your body will also adjust blood flow due to the increased need for oxygen. The circulatory system will go from vasoconstriction (blood towards the center of the body) to vasodilation (blood out towards your limbs). By introducing your body to exercise gradually, you will put less stress on the cadiovascular system.

If you go from the car straight to that bench press it will shock the system and place a high level of stress on the body. By gradually increasing the intensity, your body can make the necessary adjustments to blood flow in the body and make up for the increased demand for oxygen. Which will lead to an increase in performance based on the fact that your body will be more efficient at delivering oxygen to the working muscles. With more oxygen in your muscles you will prevent the early onset of fatigue and reduce the early accumulation of lactic acid. The warm-up will also increase the speed of nerve impulses which will lead to better coordination and will also positively affect the speed and strength of muscle contractions.  

If your warmup is done properly, you will notice an increase in your heart rate, breathing rate and your body temperature. The time between breaths will shorten and due to the increased body temperature you will start to perspire. You want to increase your heart rate by 40-75 beats per minute. A good way to gauge this is to use the heart monitor features on most cardio equipment. When you start out, place your hands on the heart rate receiver and find out what your heart rate before exercise is. Generally speaking you want your heart rate to climb to around 110 beats per minute. This should take about 5 minutes. However, it can take longer for begginners.

If you are warming up at the gym, any of the machines are a good choice. But if you are about to engage in a sport, you want your warmup to mimick the movements you are about to perform. For example, if you are about to compete in a soccer game you want to start by jogging up and down the field. Then move to making lateral movements and jogging backwards. Finally you want to jog turning into a sprint. These actions will prepare your body for the type of movement you will engage in during the game. It will also prepare your mind by allowing you to visualize moving with and without the ball.

A proper warm-up is essential to a good workout. It prepares you both mentally and physically and by gradually increasing the intensity, you prevent yourself from getting injured. So the next time you hit the gym, make sure to take five minutes to warm-up. You’ll notice the difference it makes.