The third post in a series about exercise trends, today we take a look at kettlebell training.
Kettlebell training is an interesting form of resistance training that involves lifting and swinging a roundish weight with a handle on top. Its proponents tout its efficiency and claim to get the training effect of a traditional weight lifting routine in half the time. While I think the kettlebell is a good tool and will probably be a standard item in gyms for years to come, I am not convinced it will ever be the be-all-and-end-all that it is to those who sing its praises. For one, there are certain parts of the anatomy that are just easier to address with traditional dumbbell movements. Gripping and pressing a kettlebell can be tough on the wrists, and the swinging motions can be bothersome for a person with lower back problems. Using proper form is paramount for injury-free kettlebell training, and when done correctly it can definitely help to increase an athlete’s strength and power. This is probably not the best choice for someone who is considerably overweight or possesses below-average coordination, though.
Stay tuned to the PT101 blog for more exercise trend opinions!
The second post in a series about exercise trends, today’s article takes a look at Pilates.
Pilates is actually a very old method of exercising that utilizes one’s own body weight for resistance and focuses on strengthening the core and keeping the spine properly aligned. While it does not require the use of any special equipment, it is commonly offered in a class setting with a sliding board device called a Reformer.
On the positive side, Pilates can build some muscle and improve strength and flexibility, and many of the movements can be performed by an unfit beginner. It will not, however, challenge your cardio conditioning sognificantly, directly burn many calories or help you develop power, so Pilates alone is in my opinion probably not the best choice for someone looking to improve their aerobic fitness, lose weight or prepare for a sport that requires powerful movements. It can, however, be a good component in one’s overall fitness program.
Stay tuned to the PT101 blog for more exercise trend opinions!
Congratulations go out to another PT101 “Biggest Winner”, Taylor Kent. Taylor Kent, a senior wrestler at Pinnacle High School enlisted the help of PT101 in moving up to 170-lb weight class. In less than 6 weeks, Taylor was not only able to reach the 170-lb target but was able to gain approximately 8 pounds of lean mass while losing 3 pounds of body fat. He is now ready for the 2011-2012 Pinnacle High wrestling season, and we’re ready to cheer him on.
If you are reading this post and are thinking that his success isn’t very promising for you, then you need to think again. Taylor’s goal was to gain lean body mass while reducing his body fat. This is the same goal as nearly every client we work with; with the main difference being in the amounts of lean mass and body fat the our clients have when they begin.
No matter where you are starting from, we can support you in reaching your goals with our experience, knowledge, and passion for your fitness.
Here are a few photos from last month’s Tour de Scottsdale.
Three were taken just before the start of the race, one is of me on the course and there is one of me crossing the finish line with a chip time of 3:11 (clock time 3:13). Next year’s goal: under three hours!
The Tour de Scottsdale bicycle race took place on October 2nd, and I’m happy to report that I was faster on the course than I was getting this blog post up. It was a personal success for me, as I exceeded my goal of 3:30 by a significant margin, finishing in 3:11. I likely could have finished in under 3 hours were it not for a tactical mistake.
Although I was tired and anxious at the start, I rode surprisingly well and was with the second large pack of racers at the halfway point when I stopped where my wife was waiting for me as planned to swap my two empty water bottles for full ones and had a quick snack. The moment I pulled over I realized it was a mistake since, even though I was only stopped for a minute, the pack was long gone when I got back on course. As it turned out, I could have stayed on the bike and grabbed drinks at several points where spectators and volunteers were passing them out on course. As you may know, in road cycling a group of riders goes much faster and with less effort than a single rider due to wind resistance. I rode hard the rest of the way and drafted behind a few individuals and smaller groups, but never again quite hit the speeds of the large group. Still, I had good legs and lungs that day and finished strong. I now know for next year that I don’t need to stop for fluids!
I ended up finishing 37th out of 151 men in my age group who finished under the cutoff time, which put me in the top 25%. The McDowell Sonoran Preserve did a great job putting on the event in my opinion. It was an exhilarating experience and I can’t wait for next year’s race! I’ve included a couple of pre-race photos here but will post some action shots once the CD I purchased from the event photographer arrives. Time to go train…
All the hard work is done now, except for a little pedaling on race day this Sunday. My last training ride was an easy spin this morning. I have prepared as well as possible without neglecting other responsibilities and feel pretty good going in. I’ve logged 715 training miles in the past month and am down to 175 lbs. but have maintained my strength. I did a practice race on the actual course in June by myself and it took me 4 hours and 20 minutes to get around the whole course. Last week I did it in 3:43 and expect to be quicker on race day since I can draft behind other riders and won’t have to stop for any traffic signals. If things go smoothly (no crashes, flat tires, etc.), I’m thinking a sub-3:30 time is possible, which would probably put me in the top third of my age group. I would be satisfied with that, considering this is my first road race. Even if the race itself does not go as well as I hope, I have managed to get to the starting line a much fitter and better cyclist than when I began preparing, and that was really the main purpose. A strong race performance will be icing on the cake.
Besides tightening up my nutrition, the keys to my improvements have been hard solo rides to build a strong cycling fitness base and fast group rides with the Bicycle Ranch shop rides on Saturday mornings and Team Interface on Sundays to learn group dynamics and be pushed harder by faster riders. In addition, regular resistance training and stretching have helped me stay strong and flexible. The hard works all done, now I just need to turn the pedals a few times on Sunday and see how it goes!
By John Mandler
The other night, a client of ours handed me a newspaper when she arrived for her workout. “What do you think of this approach, John?” she asked, pointing to an article about a CrossFit-style gym. Since she was interested in my opinion, I figure others might also want to hear my thoughts about this recently popular workout routine.
CrossFit is a back-to-basics approach to strength and cardio training that is usually offered in a small class setting with a military boot camp flavor. It involves minimal equipment, is fast-paced and hard-core, and is definitely not for the faint of heart.
While there is no doubt that the combination of pull-ups, push-ups, gymnastic ring movements, flipping truck tires and running (whew – I’m tired already!) elicits a great cardio and strength training effect, the truth is this type of workout is simply too demanding for the typical unfit person to jump into.
The fact that there is usually one instructor per several students means that it is difficult to ensure that everyone in the class is performing the movements safely and effectively. There is a relatively high risk of injury and an even greater risk that an unfit newcomer will not be able to keep up with many of the movements and will quickly become discouraged. In my opinion, this is not the ideal approach for the couch potato who has a considerable way to go to become fit.
Like kettlebell training, those who stand to benefit the most from CrossFit training are athletes and individuals who are already at a relatively high fitness level.
There will never be a fitness device, gimmick or trend that is the magic bullet that makes fitness easy and accessible to everyone. The truth is that is takes hard work and dedication to undertake and stick with a sound exercise program and to make the lifestyle improvements necessary to be healthy and fit. But if a particular piece of equipment or exercise routine can motivate someone to take that first step and does not result in injury, then it is a good thing. Now, about that Shake Weight you got for your birthday…
I’ll weigh in on other fitness trends in some upcoming blogs! Check back for updates!
John has registered for the 2011 Tour de Scottsdale 70-mile bicycle race on October 2nd. It will be his first-ever road race and first bike race in 20 years! He’ll be racing with Team Interface and shooting for a 3.5 hour finishing time, which should put him in the top third of his age group (don’t ask which age group that is!).
Stay tuned for updates about John’s training!
Click here for more event info.
by John Mandler
I was browsing a client’s weight loss and fitness blog and I found a recipe she created for a very simple but delicious smoothie. I wanted to share her recipe (thank you Chelle Stafford!) and to link to her blog so you can follow on her journey from couch to figure competitor. Good luck Chelle as you compete this coming Saturday! The Personal Training 101 Staff will be cheering you on!
Recipe
Makes 1 serving
Ingredients
• 1 cup plain Chobani greek yogurt
• 1-2 cups fruit (fresh or frozen)
Blend until smooth.
There are no added sugars, so the only sugar you’ll get in this is naturally occurring sugar from the yogurt and fruit. If you’re watching your sugars, only use one cup of fruit. If it’s not a problem, or you’re enjoying a treat, go for the 2 cups. You can use either fresh or frozen fruit, or a combination of both.
Click here to see more of Chelle’s blog and recipes!
by John Mandler
I found an article on the link between being “neurotic” and being overweight. I see all sorts of clients who have come through our door over the years and though I am not a clinically trained psychologist, I definitely have seen that there is a correlation between a high level of worry and using food as a vice.
It’s like any other type of addiction, people use food as a coping mechanism. I have found a much healthier way to cope with stress and worry is to exercise! Do you agree with the crux of this article or my opinion?
Click here to read the entire article from ACE Fitness!
