Blog — exercise RSS



Embrace the Heat!

With the heat wave sweeping most parts of the country right now, it's an opportune time to talk about its effects on athletes. Yes, it's tough, very tough. And it does slow your pace by 1.5 to 3 percent for every 10-degree jump above 55 degrees. However, believe it or not, studies show many positive correlation effects of heat on athletic performance. First, it helps increase the body's rate of perspiration. In other words, when you sweat more, it helps your body stay cool by lowering your core temperature. In the bodybuilding community, a measure of fitness is often assessed by asking, "yo bro, how much do you bench?" However, in the endurance community a better question is, "yo bro, how...

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10 days until Ironman Lake Placid!

Six months of training complete. It has been a long journey.  Swimming: 120,760 yards over 33 hours and 47 minutes Biking: 1,884 miles over 123 hours and 56 minutes Running: 667 miles over 85 hours and 34 minutes In the snow, rain, heat, and cold. Early mornings and late nights. Tired, sore and fatigued. Before work. After work. Long weekends. No sleeping in. Painful tempo, threshold and V02 Max intervals. Missed social activities. Limited sugar, processed food, alcohol and caffeine. For one goal: To become an Ironman. Last week capped the “peak” stage of my training and I finished it with two of my best workouts of the year. The first was a 15 mile progressive run with no carbohydrates (this makes...

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Compound vs. Isolation Exercises

Compound exercises involve multi-joint movements that work several muscles at a once. These exercises tend to simulate the functional movements of everyday life, similar to the ways that people naturally lift, push or pull objects. The muscles work in unison and help stabilize the body to complete the task. For example, the squat exercise involves the quadriceps, hamstrings, calves, lower back and core. These exercises are usually incorporated with a full body workout routine and are the most efficient and functional exercises for most individuals. Compound Exercises Improve balance and coordination. Increase overall strength. Simulate everyday movements, like lifting boxes and moving furniture. Work multiple muscle groups at once, saving time in the gym. Require more strength and energy, which...

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Cardiovascular Training

Endurance is defined as the power to withstand hardship or stress. It’s the ability to maintain a high level of physical activity before the onset of fatigue and exhaustion. It relates to exercises or activities that we can do for a long period of time at medium intensity; Generally, no higher than 80% of our maximum heart rate for a period of time of at least 2 minutes. When we increase our aerobic endurance, we can perform cardiovascular activities, such as running or cycling, at higher speeds and for more time without tiring. During high intensity exercise, the body uses mostly stored carbohydrates for fuel. When the supply of glycogen runs out, the body switches to fat for energy. The...

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Exercise is a Life Investment

Hippocrates, the most well-known physician in the ancient world, once said, “eating alone will not keep a man well; he must also take exercise. For food and exercise work together to produce health.” As a Certified Personal Trainer with more than 10 years of experience, I have achieved accredited verification of my ability to meet the exercise science standards of excellence. The WHO definition of health is a state of physical, mental and social well-being. In the following article, I will explain how exercise is a conduit to achieving these three pillars of health. Physical change is the most obvious manifestation of good health. There are many proven physical benefits of cardiovascular exercise. Exercise plays a key role in strengthening the heart, improving...

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