Tagged: IDEA

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Testing EPOC

IDEA Fitness Journal for April 2015 has a fantastic article about the advantages of high-intensity training. The big advantage is excess post exercise oxygen consumption (EPOC). What that fancy word means is your body keeps burning fuel (mostly fat) for minutes, hours, days after your exercise. So what’s the best exercise for this extra burn? The article covers several important studies including one by Paoli et al (2012). This study was tested on young men with training experience. Besides specific controls for the exercise, the researchers controlled diet and randomized the routines and times. Here are the two routines: 1....

Rules of a Fitness Professional

We focus on all of these! Okay, except I’m not all about “goal setting”. We all have goals, but we don’t always need goals, in my opinion. We need fun. I know we call it a “work”-out, but that’s part of the problem. Being active, being physical, playing, being in the moment and not thinking about the outcome/future/achievement–that’s better to me. So goals, sometimes important. Fun, always important! Teach not only the how but the why. Continue learning. Schedule time to workout off the clock. Love what you do. Encourage goal setting. Try something new. Lead by example. Keep inspiring...

Massage, Stretch, Strengthen: Fixing Those Pains

If you have poor body alignment and weak or tight muscles, you likely have pains you deal with daily. You might not be aware which muscles are the problem or how you may be out of alignment, but a physical therapist or personal trainer can help pinpoint the problem and provide the solution. There are three basic components of corrective exercise, the values of which were established and recognized centuries ago: massage, stretching and strengthening. Massage is of utmost importance for helping restore soft tissue to a healthy state. Stretching facilitates range of movement and alignment. Coordinated strengthening exercises help...

Debunking 10 Exercise Myths

Exercise Myth 1. You Will Burn More Fat If You Exercise Longer at a Lower Intensity. The most important focus in exercise and fat weight control is how many calories are burned during the activity. Exercise Myth 2. If You’re Not Going to Work Out Hard and Often, Exercise Is a Waste of Time. Research continues to show that any exercise is better than none. For example, regular walking or gardening for as little as an hour a week has been shown to reduce the risk of heart disease. Exercise Myth 3. Yoga Is a Completely Gentle and Safe Exercise....