Do You Incorporate All Components of Physical Fitness Into Your Training?

 

There are 11 Components of Physical Fitness. Do you know all of them? If so, do you incorporate them into your daily workout routine? Learn about the Components of Physical Fitness by clicking HERE.

This gymnast on the balance beam is an excellent example of balance, power, coordination, agility, and flexibility.

This gymnast on the balance beam is an excellent example of balance, power, coordination, agility, and flexibility.

How Much Exercise Is Enough?

The American Heart Association suggests at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise (or a combination of moderate and vigorous physical activity). Thirty minutes a day, five times a week is an easy goal to remember, however you will also experience benefits even if you divide your time into two or three segments of 10 -15 minutes per day.

Physical activity is anything that makes you move your body and burn calories, such as climbing stairs or playing sports. Aerobic exercises benefit your heart, such as walking, jogging, swimming or biking. Strength and stretching exercises are best for overall stamina and flexibility.

The simplest, positive change you can make to effectively improve your heart health is to start walking. It’s enjoyable, free, easy, social and great exercise. A walking program is flexible and boasts high success rates because people can stick with it. It’s easy for walking to become a regular and satisfying part of life.

The following chart represents an estimate of caloric expenditure during specific physical activity. Listed are 4 different weight categories. Caloric expenditure is influenced by intensity, mode of exercise, one’s level of conditioning, metabolism, and body weight. Try to do at least three of these activities during your training week. This might help to keep you from getting bored with your weekly schedule and will help to make you a more well-rounded fitness enthuseist. You might even find a new mode of exercise to enjoy. My top two exercises are jump rope and fast-paced calisthenics. My new favorite that’s been around for years… the rowing machine.

caloric-expenditure

I Challenge You To This Quick Work-Out!

 

I meet several people in any given week that want exercise advise. The number one question I get is, “What’s the best exercise?” My response is always, “There is no best exercise, any exercise is great if you do it consistently.” If you have read my other blogs, then you know that I believe consistency with exercise and eating a healthy diet throughout your life is most important. So, be consistent with this following work-out and you’ll be sure to shed pounds (if you need to), increase strength, and improve your cardiovascular conditioning (including the other 9  components of physical fitness)…

Be sure to do a 10 minute warm-up before performing this work-out (i.e. walking, climbing stairs, elliptical machine). As always, consult with your physician before doing any exercise program and always monitor your heart rate to keep it within your target heart rate zone.

This is a HIGH-INTENSITY short work-out that should only take 15 minutes for beginners and less than 8 minutes for more advanced. The only equipment you need is your body weight!

READY!? Begin,

1. 10 Jumping Jacks

2. 5 Push-Ups (do all with trying to get your nose to the floor)

Be sure to get a full-range of motion on all push-ups!

Be sure to get a full-range of motion on all push-ups!

3. 20 Mountain Climbers

4. 5 Burpees/Squat Thrusts

5. 10 Body Weight Squats (do all with your hands behind your head)

6. 20 Jumping Jacks

7. 10 Push-Ups

8. 40 Mountain Climbers

9. 10 Burpees/Squat Thrusts

10. 20 Body Weight Squats

11. 30 Jumping Jacks

12. 15 Push-Ups

13. 60 Mountain Climbers

14. 15 Burpees/Squat Thrusts

15. 30 Body Weight Squats

THAT’S IT! If you completed this in 10 minutes or less and kept your heart rate in your target heart rate zone, then you are in excellent shape (my first time doing this quick circuit was 6 minutes 47 seconds)! If you found this challenging and went over the 15 minutes, that’s o.k.! Keep working at it. Do this work-out every other day for 4 weeks and you’ll certainly see improvements in your fitness level.

 

How Many Calories Do I Need?

 

Daily Caloric Intake and Basil Metabolic Rate

Click here to determine approximately how many calories your body needs at rest in order to sustain your current condition (i.e. weight, body fat%, fat weight). Remember, this is your body at rest. You then must add on additional calories for physical activity. Please read further to determine your approximate total caloric intake per day.

Gaining weight and losing weight is a very simple formula. When caloric intake exceeds caloric expenditure you will gain weight. When caloric expenditure is greater than caloric intake, you will lose weight. Thus, you must know how many calories (kcal) are in a gram of protein, carbohydrate, and fat. You should also know approximately how many calories you should consume and expend in a day. Food

Simply put, you must burn off more calories than what you consume in any given day in order to lose weight. Knowing how many calories you are consuming every day is going to be an important part of losing weight. Therefore, you should know how many calories are in the nutrients you consume.

  • Protein – one gram equals 4 kcal
  • Carbohydrate – one gram equals 4 kcal
  • Fat – one gram equals 9 kcal
  • Alcohol – one gram equals 7 kcal

To find out approximately how many calories you are consuming in a day is easy. There are apps available for smart phones and tablets such as lose it and fitness pal. These apps can help you to stay focused on your eating habits and keep you aware of the amount of calories you’ve been consuming. If you don’t have access to apps, then you can keep track of your caloric intake by writing down the foods you consumed in a daily food journal. Be sure to write down all foods, portion size, and liquids. You must do this for one full week. We then can compare your average daily caloric intake to your approximate Basil Metabolic Rate (BMR).

Your BMR measures the amount of energy expended at rest and usually represents about 70% of an individual’s total daily energy expenditure. Additional calories are then added on to one’s BMR based on physical activity level. Depending on whether the person is sedentary or very active, 400 to 800 kcal may be added. For example, if you have a job that requires you to sit at a desk all day and you don’t workout regularly, then you should add 400 calories on to your BMR. So, if your BMR equals 1,200 calories then add 400 calories to that number. This equals 1,600 cal/day to sustain your current weight and body fat. Remember, your BMR tells us how many calories your body needs in order to sustain your current condition (i.e. body weight, % body fat, muscle tissue) at rest. Now, if you are trying to lose weight you should try to decrease your daily caloric intake by 500 cal/day. This can be done by decreasing food intake, exercising more, or the combination of the two. Try to burn or reduce 3,500 calories in one week. That is equivalent to 500 calories a day. This will help you to lose 1 lb in one week (3,500 calories equals one pound of fat).

Basil Metabolic Rate is influenced by several factors. One’s BMR is primarily effected by body size (height and weight). If two people, one weighing 100 lbs and the other weighing 130 lbs, jog one mile together, the heavier person will expend more energy and burn more calories. Other important factors that effect one’s BMR include age and sex. BMR decreases with age and is highest in a growing child. Men have a higher BMR than women due to the fact that males are generally larger than females. Other factors related to BMR include diet, heredity, and hormones.

 

Group Training with Marian High School

 

Bring It Home Personal Training is happy to announce that Group Training with the Marian High School Volleyball Team has begun! Janine and I are excited to take on this new chapter in training for Bring It Home. We hope all the players find the training sessions to be fun, challenging, and educational. 

marian logo

The following work-out is for all players who missed practice on February 3, 2016. For all others not part of the team, please feel free to try this first training session on your own. This is Timed Circuit Training which incorporates 10 Components of Physical Fitness. It is a total body work-out that will keep your heart rate high and burn 400-600 calories if done 3 times with no rest between exercises. Remember to work at your own pace and monitor your heart rate. Always check with a doctor before beginning an exercise program.

Training Session #5 03-02-16

Timed Circuit Training

60 second bouts

  1. Jump Squats with Medicine Ball Press Up – develops cardio conditioning, coordination, power, muscular strength and endurance
  2. Straight Arm Plank with Lateral Raise – develops muscular endurance, balance, and core strength
  3. Lateral Hop Around on aerobic step – develops coordination, speed, agility, balance, and cardio conditioning
  4. Alternating Lateral Lunge with Medicine Ball Front Raise – develops lower and upper body strength, coordination
  5. Squat Thrust/Burpees – develops core strength, balance, total body strength
  6. Forward and Reverse Lunge – develops lower body strength, power, balance
  7. BOSU Lateral Hop-Overs – develops core strength, speed, balance
  8. Balancing on One Leg Biceps Curls – develops muscular strength and balance
  9. Push-Ups with Side Plank Twist – develops upper body strength and core strength
  10. Dead Bug – develops core strength
  11. Bent Arm Plank to Push-Up Position – develops balance, core strength, total body strength
  12. Jump Rope – develops reaction time, cardio endurance, speed

 

EXTRA LEARNING: Go to www.bringithomepersonaltraining.com and read “5 Tips to Improve Your Physical Fitness Level” before next week’s training session.

*All participants are encouraged to do this circuit a second day on their own. Be sure to have one day rest between training days!

 

Training Session #1 02-03-16

Timed Circuit Training

60 second bouts and perform circuit 3 times. Do all 12 in a row then repeat 2 more times!

  1. Four count Jumping Jack – develops cardio conditioning, coordination
  2. Jump Squats – develops muscular endurance, muscular strength, power, cardio conditioning
  3. Quick Lateral Step-Ups on aerobic step – develops coordination, speed, agility, balance, and cardio conditioning
  4. Lateral Lunge with Medicine Ball Press Up – develops lower and upper body strength, coordination
  5. Straight Arm Plank Shoulder Tap – develops core strength, balance, upper body strength
  6. Jump Lunges – develops lower body strength, speed, balance
  7. BOSU Mountain Climbers – develops core strength, speed, balance
  8. Squat with Medicine Ball Overhead Pass to partner (if doing this on your own, throw ball hard down to floor so it bounces back up to your hands) – develops reaction time, overall body strength
  9. Standard Push-Ups – develops upper body strength
  10. Bent Arm Plank – develops core strength, balance
  11. Balancing on One Leg Chest Pass with Medicine Ball (if doing this on your own, throw ball against a solid wall)– develops balance, core strength, reaction time, total body strength
  12. Standard Leg-Lifts – develops core strength

If you have any questions regarding an exercise, please post under “Speak Your Mind” at the bottom of this page.

 EXTRA LEARNING: Read “The 11 Components of Physical Fitness” found under “How We Bring It” (to the right on this page or on our homepage) before next week’s training session.

*All participants are encouraged to do this circuit a second day on their own. Be sure to have one day rest between training days!

 

Importance of Strength Training

 

Bring It Home Personal Training teaches all clients the importance of the 11 components of physical fitness. Muscular strength and muscular endurance are two health-related components of fitness that are important in everyone’s daily life.

Jeff Angel

This standard ball push-up is a great way to improve muscular strength, muscular endurance, and balance.

Muscular strength is defined as the maximum amount of force that can be exerted by a muscle. Muscular endurance is defined as the ability of a muscle to exert a force repeatedly over a period of time. Muscular strength and muscular endurance are related; an increase in one of these components of fitness usually results in some degree of improvement in the other.  Having a reasonable amount of strength and endurance can help individuals to be more efficient in performing daily tasks.

Bring It Home Personal Training believes that a strong core is most important for total body strength. Strengthening of the core (abdominal muscles, obliques, and low- back) will improve posture, help to prevent low-back pain, and make your entire body stronger. Your body’s core generally consists of the rectus abdominis (abs), internal and external obliques, transverses abdominis (deep reinforcing layer), and erector spinae (low back). The core is the center of all your strength. Having a weak core will certainly cause low back pain, poor posture, and poor balance. Strengthening and stretching this area of the body should be done with focus and consistency.

All muscle groups should be stimulated regularly through some type of resistance training. Resistance training, also known as strength training, not only makes muscles strong, firm, and shapely, but also benefits the body in other ways. Please be sure to check out our gallery for free images of exercises that help to improve muscle strength and endurance and all other components of physical fitness.

Benefits Of Strength Training:

  1. Increased muscular strength and endurance
  2. Decrease in body fat
  3. Stronger tendons and ligaments
  4. Decrease in blood pressure
  5. Improves glucose tolerance
  6. Increases HDLs (the good cholesterol)
  7. Decreases LDLs (the bad cholesterol) and triglycerides
  8. Decreases risk of osteoporosis
  9. Reduced insulin needs
  10. Improved health related quality of life
  11. Enhances feeling of well-being
  12. Enhances performance of work and recreational activities
  13. Lower mortality rates at all ages from all causes
  14. Relieves symptoms of depression and anxiety
  15. Improves self-esteem

In general, strength training should be done at least two days a week, with a minimum of two exercises per muscle group. Some people will have totally different fitness programs depending on what goals have been set. Individuals are unique with different strengths and weaknesses. Finding a weak point is something to work on, not to neglect. Having the proper mix of exercises is most important in developing a fitness program that will help you to improve upon your weaknesses and to reach your goals.

Developing the body you want and reaching optimal physical fitness levels takes time. Do not expect changes to occur over night. You must be patient and consistent with all aspects of your fitness program. Consistency is the key. If you find yourself putting your strength training days off, you will not see the changes you want to make. Also, be sure to incorporate all 11 components of phyiscal fitness into your daily exercise program. Having a well-rounded exercise program will help you to stay motivated and focused. You will see increased muscular strength and muscular endurance, toned muscles, increased energy, and better self-image.

 

Best Tip to Lose Weight

 

Complex carbohydrates are the human body’s number one source of energy. Not protein, not fats. Some examples of good complex carbohydrates include multi-grain bread, whole wheat pasta, and brown rice. Some examples of BAD carbohydrates include white bread, enriched white pasta, white rice, and sweets such as candy, cake, and cookies. Too many bad carbohydrates in one’s diet can cause weight gain, obesity, low energy levels, insulin problems, and Type II diabetes.

If you are trying to lose weight and fad diets are not working for you, I highly recommend one tip to helping get unwanted pounds off. DO NOT EAT CARBS WITH DINNER.

Micronutrients

Grilled chicken and vegetable skewers make a healthy “carb-free” dinner.

It seems that most families are eating dinner later and later. It’s not uncommon for families to be sitting down to eat the last meal of the day at 7:30 at night or even later. After dinner is finished, most Americans are finished being physically active for the rest of the day. Homework needs to get done, parents want to relax after a hectic day of work and driving the kids around, your favorite television show comes on, and not many people want to exercise at night.

Those carbohydrates you are consuming with a late evening dinner are not getting burned off. Those calories consumed will sit with you and cause you to gain weight and increase your body fat.

My recommendation is to skip ALL carbs at dinner only if you are trying to lose weight! Breakfast should have the largest amounts of carbs. You will certainly burn these off throughout the day being physically active. Lunch should have a little less carbs than breakfast. Dinner should consist of a lean protein (chicken, fish) and only vegetables, no carbohydrates. Be sure to eat ALL colors of vegetables. Eat what I call the “rainbow of vegetables”. Different colors of vegetables contain different vitamins and minerals that our bodies need to function properly.

Please understand that complex carbohydrates, in moderation, are great for your body and your energy levels. I don’t recommend cutting out carbs completely from your diet. This will give you low energy levels, make you feel miserable, and prevent you from exercising. Cutting out carbs at dinner is a sensible, safe, and effective way to lose the weight you want without feeling like you’re starving yourself. With the combination of daily exercise and this smart and healthy dietary recommendation, you’ll reach your weight loss goal!

Tips for Quick Weight Loss

 

The following tips are just a few ways to shed pounds within a few weeks. However, following these tips alone is not enough to maintain a healthy lifestyle. In addition to these tips,  you must exercise regularly. Consistent healthy eating, decreased daily calorie intake, and daily exercise will certainly help you to lose body fat, decrease your overall body weight, and firm up your muscles. When exercising, be sure to incorporate all components of physical fitness into your workout. Not only will these components of physical fitness help you to lose weight, they will help you to get through your daily activities without being exhausted at the end of the day.

Weight loss

  1. Portion Control – Try eating 5-6 smaller meals throughout the day. This may help to keep your metabolism higher. Three large meals in a day can be higher in calories and can be more difficult for your body to burn these calories up.
  2. Do not starve yourself – Your body can actually hold on to fat and go into “starvation mode”.
  3. Eat food slowly – This can have the effect of making you feel satisfied sooner, helping to consume less food and fewer calories.
  4. Reduce your intake of refined sugar and refined flour products – Substitute these with whole grain and multi-grain products.
  5. Limit use of sauces, dressings, and creams – Always ask for it “on the side”.
  6. Do not go grocery shopping when hungry – People tend to buy junkie snacks and unhealthy foods when they are wanting to eat.
  7. Avoid eating fried foods – Instead of frying foods when cooking, try to bake, broil, or grill.
  8. Try to cook without adding butter, margarine, or oils – These can add a lot of unwanted calories.
  9. Always start the day with a healthy breakfast that includes complex carbohydrates and lean protein Breakfast will boost your metabolism and keep your energy high and hunger low throughout the day.
  10. If trying to loose weight/body fat, try reducing your caloric intake by 500 kcal per day – 3,500 kcal equals one pound of fat. So if you cut out 500 kcal every day for 7 days, you can loose one pound in one week.
  11. Keeping a food diary can help to reduce your weight – Keeping track of calorie consumption has been proven to be effective in weight reduction and loss of body fat.
  12. Have a support group – Talk to close friends and family about your plans for losing weight. They will be there for you!
  13. Water is best – Avoid soft drinks and juice. These are high in calories and sugar. Your body is approximately 80% water. Drink up.
  14. Alcohol contains a lot of empty calories and interferes with proper physiological functions of the body. Drink alcohol in moderation or preferably cut it out until you reach your goal.
  15. A positive lifestyle change rather than a crash diet is most successful in losing weight. Exercise, healthy eating, and motivation will help you reach your goals.

My Go To Snack: Nuts!

almonds

Almonds are a good source of protein, fiber, and Omega-3 fatty acids.

 

The other day a client asked me what my most favorite snack is. I thought about the pretzels and Fritos corn chips I enjoy from time to time. Yes, even personal trainers like to occasionally indulge in unhealthy food. However, the one snack I do consistently eat  is a variety of nuts.

My three “go to” favorites are almonds, pistachios, and cashews. These 3 types of nuts, eaten in moderation, are a healthy choice for snacking. Per ounce, they are about equal in calorie content and are good sources of omega-3 fatty acids, fiber, and protein.

As I said, nuts should be eaten in moderation. This means small serving sizes. I recommended a small handful which equals about 12-15 nuts per serving. Eating more than this will certainly add unwanted calories and delay any weight loss goals you may have set. Also, stay away from salted nuts and nuts roasted in oil. Choose nuts that are dry roasted or raw. These will have the best natural flavors, the most nutrients, and are best for a heart healthy diet.

Pistachios are a great tasting heart healthy snack.

Pistachios are a great tasting heart healthy snack.

A one ounce serving of almonds has approximately 160 calories, 6 grams of protein, and 14 grams of fat. Remember, fats from nuts are good for weight loss and heart health. It’s the saturated fats from beef that you should limit in your diet. Pistachios also have 6 grams of protein and 13 grams of fat in a one ounce serving. Cashews have approximately 5 grams of protein and 13 grams of fat in one ounce.

Ounce for ounce, almonds, pistachios, and cashews are very similar in nutrient content. Each has their own unique taste. All three make an excellent mid-afternoon snack when you’re feeling hungry and not wanting to reach for a bag of Fritos. As with any food, remember to eat nuts only in moderation! Enjoy!

Lifestyle Changes and Weight Loss

 

phone pictures 1668

A healthy morning breakfast: one scrambled egg, one lean turkey sausage, and one cup of fresh fruit.

I was recently training two of my male clients at a local country club. I love these two guys, very fun, hard-working, nice, and both overweight. I put them through extremely challenging workouts consisting of high-intensity circuit training burning at least 600 calories per hour session twice a week. For the past 2 years I’ve been teaching these clients about healthy eating habits and the proper way to lose weight. Each of them needs to lose at least 25 pounds to get down to a healthy weight.

As with many people, my clients enjoy good food and great wine. What’s wrong with that, right? They over indulge, just like most people in America. I’ve been teaching them that all the exercise they do is not going to help them lose weight if they are not cutting back on their consumption of food and drink (alcohol). Of course, their weight has not changed much over these past several months because they have not been consistent with their changes in calorie consumption. It’s been disappointing for them, and for me, when stepping on the scale. When your main goal is to lose weight, you must cut back on caloric intake and change your behavior with food and alcohol.

While training my clients at their country club, an old friend of theirs was working out too. I’ll call him Jay. When my clients saw Jay they barely recognized him. In the past 6 months, this gentleman lost 77 pounds! After hugging him and congratulating their old friend, my clients asked, “How’d you do it? How’d you lose all that weight?” Jay enthusiastically said, “I stopped eating crap and cut out alcohol.” AH-HA! Thank you very much old friend! I smiled and told him that I”ve been teaching these guys this approach to weight loss for 2 years and they still haven’t embraced it! I had just met Jay a minute before and I felt so proud and happy for him. What an accomplishment!

Jeff Angel

Push-ups are a great exercise to build muscle and improve strength.

This weight loss story is a successful one due to behavior modification or changes made in Jay’s  lifestyle choices. He changed his behavior of eating food and drinking alcohol. He stopped going to restaurants to eat so he could control what goes into his meals. He also completely cut out alcohol for 6 months. This may sound terrible to some of you, but if you are serious about making a change to your body and your health, this is a very important, yet difficult, step. Jay was consistent with his exercise program and consistent with the changes in his diet until he reached his weight loss goal.

Now that his goal has been reached, he goes out to restaurants once a week. He drinks alcohol, in moderation, once a week. He exercises regularly every week. These behavior modifications helped to change and save Jay’s life. Losing weight can be a continuous lifetime battle for some of you. It’s difficult to change your lifestyle and behaviors. However, consistency, persistence, patience, and motivation must be intertwined in your life to have a successful weight loss story like Jay’s.

I asked Jay how he feels with that 77 pounds gone. He said, “I feel great! I feel like a new man!” If you’re needing to lose weight, you have to change your behaviors with food, alcohol, and exercise. Less food, less alcohol, more exercise. Behavior modification and healthy life-long choices will certainly help you reach your goals and change your life just like Jay. Nice work, Jay!