I.T. Erudio

Category: fitness

  • Simple Fitness part 2 – the interval trainer

    Google tells me that the “fitness industry” was forecast to pass $32 billion in 2022. Which means that “personal fitness” is more than a New Year’s resolution for a large number of people.

    Elite Athletes

    “Exercise Science” has become a more rigorous academic discipline than the old “physical education” catch all. My guess (100% me guessing – just my opinion) is that most “high schools” now have a “strength and conditioning” coach of some kind – at smaller schools it might be a part-time supplemental job held by a teacher/coach of another sport (probably football).

    All of which means that there is a vast amount of “information” out there. If you are an “elite athlete” or if you are responsible for training “elite athletes” there are a lot of factors to consider when designing a “training program” for competition. Much of that information is “sport specific” — e.g. training for “golfers” is much different than training for “marathon runners”.

    The days of athletes “reporting to training camp” and “getting into shape” DURING “training camp” are long gone. The average “elite” athlete probably treats their sport as a year round obligation – and might spend hours everyday “working out” in the off-season to prepare.

    General Fitness

    But wait – this isn’t an article about “elite athlete training.”

    A large amount of research has been done confirming that a “sedentary lifestyle” is actually a health risk. The good news is that recommendations for “exercise for general health” haven’t changed much.

    It would be “best” to get 30 minutes of low to moderate exertion level exercise most days of the week. The exercise doesn’t have to come in one continuous 30 minute period – again the “best” option would probably be multiple 10 minute periods of exercise spaced out over the day.

    Which means if you work in an office building and can make the walk from “car” to “office” take 10 minutes (park at the end of the parking lot, take the stairs) – that would have SOME health benefits — but that is just a made up example, not a recommendation.

    If you are sitting in front of a computer all day – then you should (probably) also stand up and move around a couple minutes each hour. Again, your situation will vary.

    Interval Training

    If you hate to exercise (or if you have trouble finding the time to exercise), but recognize that you “should” exercise – “interval training” might be a good option.

    The idea of “interval training” is that you alternate periods of “high exertion” with periods of “low exertion.”

    Runners might be familiar with the idea of “fartlek training” (Swedish for “speed play”) – where periods of “faster” running are alternated with periods of “slower” running. Google tells me the practice goes back to the 1930’s – and I’m going to guess that MOST “competitive” runners are familiar with the concept.

    From a practical point of view the “problem” becomes keeping track of “rest” and “relief” times.

    With a “fartlek” run in the U.S. you might be able to alternate sprints and jogging between utility poles — assuming your running path has “utility poles.”

    In a “gymnasium” environment “circuit training” becomes an option — e.g. 20 second “work” times followed by 10 second “relief” times (when exercises could be changed if using resistance training or calisthenics.

    Personally I get bored doing the same routine, don’t really want to go to a “gym”, have an abundance of old computers, and some “coding skills.” SO I wrote the little application below.

    Download

    Interval Trainer start screen
    “Select Workout”
    Workout selected

    workout started with a 1 minute “warm-up”

    Since I designed the application of course it seems “obvious” to me — just a simple countdown timer combined with “work” and “rest” intervals.

    Specific “work” and “rest” periods can be entered — e.g. if you wanted to do a “boxing gym” workout you could set the “interval” count to 15, “Work Time” to 3, and then “Rest Time” to 1 – and you would get 1 hours worth of “rounds.”

    The very generic “General Fitness” workout is 5 intervals consisting of 1 minute of “work” and 2 minutes of “active rest” periods — there is a “clacking sound” at 10 seconds remaining and a “bell sound” between periods.

    Exercises

    I like using an exercise bike or a “step” for my intervals – but you can do whatever exercise you like. e.g. Jumping rope or “burpees” would also be good options.

    For “beginners” doing calisthenics for 1 minute is probably not realistic – but it would be a good workout for a college wrestling team.

    You will get more out of the workout if you “walk around” during the “Active Rest” period.

    Core Strength

    There is a “20 second work/10 second rest” option under “Select Workout” – which is a good example for a “planking” type exercise for “core strength”/calisthenics intervals.

    e.g. As an “ex-athlete” over a certain age – the 20/10 intervals are surprisingly tough. But again “currently a competitive athlete” could start with the same workout – they would just get more repetitions done in the same amount of time (and would recover faster).

    If you are looking for something tougher/more challenging – there are a lot of “High Intensity bodyweight” exercise routines out there on the interweb – but again, be careful. Going too slow at the start is MUCH better than “jumping in head first” and getting injured …

    Simple – not easy

    If you do the General Fitness intervals three days a week (ideally with a day in between workout days – e.g. Sunday – Tuesday – Thursday, or Monday – Wednesday – Friday) and then some 20/10 “planks” for core strength (or do push-ups for 20/10 intervals) that is a “not bad” beginner workout.

    Do that workout for six weeks and then maybe think about upping the “intensity” – or start doing the workout 4 or 5 days a week.

    Coaches

    I wrote this application for myself – and it could obviously be improved. I could add a “save custom workout” option with a little effort if there is an interest.

    From MY point of view “coaches”/personal trainers are the folks that would find a “save custom workout” option useful — and there would be “time and effort” involved.

    Download

    The download has been tested on 64 bit versions of Microsoft Windows. I have a “Mac mini” so compiling a OSX version might be an option (if someone actually needs it). Same idea for Linux …

    Download Here

  • Simple Fitness

    “Fitness” does not need to be complicated and time consuming. The amount of exercise required to “prevent disease” is relatively small – but there are enough variables to make the subject confusing.

    SO I’m going to try to boil the subject down as much as possible.

    I will start by saying that I am NOT a “fitness professional.”

    Once upon a time I thought of myself as a competitive athlete (a LONG time ago). Also “once upon a time” I earned the CSCS from the NSCA (“Certified Strength Conditioning Specialist” from the “National Strength and Conditioning Association”), and passed the ACSM (“American College of Sports Medicine”) “personal trainer” exam about that same time.

    All of which means next to nothing.

    HOWEVER – I’ve looked at the current research, have an “informed opinion”, and might be “certified” again if I make the effort.

    The problem is that there is a LOT of “fitness” information in the marketplace – sorting through the irrelevant information can take some effort.

    First things first

    FIRST we must distinguish between “fitness for health” and “sports conditioning.”

    There is no consensus on the most effective way to train competitive athletes. There are just too many variables.

    Obviously “sports conditioning” is going to be “sport specific” – the “best” workout for “long distance runners” will look almost nothing like the “best” workout for “NFL offensive lineman.”

    Then “great athlete’s workout plan” isn’t going to work for everyone in that sport. No, I’m not saying that “great athlete” shouldn’t write a “workout book” just that the athlete’s individual workout plan PROBABLY won’t “translate” to the general public. Again, too many variables – so those type of books become “fitness memoirs” much more than “books on fitness.”

    To be honest – since the field of “exercise science” has developed over the last 40+ years, the number of “celebrity workout books” has declined. Of course being a “trainer to the stars” is probably still a good “blurb” for a fitness book – i.e. the celebrity’s “personal trainer” might write a book.

    However, having six-pack abs and great genetics does not equal “source of good advice.” Particularly with “sports conditioning” – great athletic ability tends to cover up a large number of “workout flaws.”

    Consider the myth of an ancient Greek wrestler named “Milo.” Milo supposedly trained by picking up a newborn calf and carrying it around all day. Milo continued to carry the calf around as it grew, until eventually he was carrying around a full grown cow. Obviously he would have had to be incredibly strong – and was unbeatable as a wrestler.

    I’m not sure Milo’s workout method would work for “non myths.” (but if you know someone training that way – I’d love to meet them)

    SO a lot of “fitness books” make that some error. They prescribe “what so and so likes to do” as opposed to “what will work for the general population.” I’m not saying all “celebrity workout books” are useless – but let the buyer beware.

    The point is that “fitness for health” can be very simple. The consensus is that “doing anything is better than doing nothing” and then doing “more” UP TO A POINT is GENERALLY better.

    Benefits of exercise

    I’m not going to give you a long list of benefits of physical activity. The “long term” benefits all revolve around increased “quality of life.” You are NOT going to live forever in this human body, but you will feel better and be able to function better as you age if you engage in regular physical activity.

    Again, anything is better than nothing. The “minimum recommendations” is still 5 days per week of 30 minutes of “moderate intensity exercise” or 20 minutes of “vigorous intensity exercise” 3 days a week. Doing “strength training” a couple times a week is also recommended.

    The big danger is being “sedentary” for long periods of time. It would be “best” to spread out activity during the day than to do one long exercise session and then sit all day.

    Why people don’t exercise?

    The “fitness industry” recognizes the “New Year’s resolution” market – i.e. every year a large number of folks make a “resolution” to “exercise more”/”get in shape” in the coming year.

    Obviously that means that people are aware of the need to/benefits of exercise. Why do so many not follow through on their “fitness resolution?”

    Well, why any one person isn’t exercising is probably due to a combination of factors.

    As a long time observer of “human nature” my guess is that the average “new year’s resolution” to exercise is unrealistic.

    Notice that I’m not saying “insincere” – i.e. they honestly intend to try and will make a genuine effort.

    No, I’m saying “unrealistic” in the same way that trying to replicate Milo’s workout is “unrealistic” for ordinary mortals.

    Ok, say that “apparently healthy” individual has made a resolution to “start exercising.” Our sincere individual makes a plan to get up at 5:30 in the morning, run 2 miles, go to the fitness center and do 30 minutes of weight training, then go to work all day.

    If our individual normally sleeps until 7:30 and has to rush to get to work on time – they may set the alarm for 5:30, but hit the snooze button multiple times. They skip the run, and go to the fitness center, which is packed with other resolution makers – so they decide to skip the weight training until next week when it will be less crowded … and then they slide back into their normal routine and the resolution isn’t kept.

    OR – if the “resolution maker” does get up and go for that 2 mile run, and then lifts those weights – they are so sore the next day that they have to call in sick.

    Well, since “delayed onset muscle” soreness tends to be worst 40 hours after exercise – maybe our resolution keeper makes it 2 days, and THEN they can’t move.

    Plan for success

    I’m not criticizing anyone, just pointing out that if you want the “fitness resolution”/any change in behavior to become permanent we need to gradually make small changes.

    Goal 1 should be “setting yourself up to succeed.”

    Remember “anything is better than nothing.” Just making “physical activity” a part of your daily schedule should be “Step 1.”

    Logically “Step 2” should then consist of “time and activity.” If you haven’t been physically active this might translate to “activity you hate least” – but you can always change your workout activity, establishing a routine is the point.

    There was a study a few years back that came up with a “15 minute drive” number – if a person has to drive more than 15 minutes to the gym, then they won’t stick with their program.

    I think they were trying to get more fitness centers built, but the point is obviously worth considering. If you don’t have facilities near by, recognize that you might be setting yourself up for failure IF your plan involves driving over 30 minutes to and from the gym.

    Home Gym

    A sure way to get around the “drive time” problem is a home gym. There are numerous “home workout” options – ranging in cost from “inexpensive” to “wow.”

    The obvious problem is that the “home gym” can become a clothes hanger and not used just as easily as the gym membership can be abandoned.

    There is no “best exercise device” – treadmills, rowers, stationary bikes, and “climbers” can all provide great workouts – but if you don’t like the exercise then the machine will just be an expensive place to hang clothes.

    You always tend to get what you pay for – so try before you buy if possible.

    Know Yourself

    Generic advice time: Any “change” is easier if you have a “support group” of some kind.

    A secondary benefit to joining a “fitness facility”/rec center is “group exercise” classes. If you have a workout partner that also commits to the class then you are both more likely to continue.

    Again, if you hate the exercise and/or aren’t motivated by the group – then just because you have spent money on a class doesn’t mean you will attend.

    If you enjoy the social aspect of “exercise classes” then there are other health benefits – but if you want/need to minimize your workout time because of schedule restrictions “classes” probably aren’t for you.

    There are low cost, fast, and effective exercise routines that can be performed at home. One of these is “interval training”/”circuit training.” Which I will discuss in another article…