Chuck the old recommendation of 150 minutes of exercise weekly out the window if you are aiming towards long-term weight loss says the American College of Sports Medicine (ACSM). A new position paper released by the ACSM indicated that while 150 minutes of moderate-intensity exercise (30 min daily) is beneficial for those looking to prevent weight gains, individuals looking to lose poundage should shoot for 200-300 minutes.
Also noted in the paper is the mention of resistance exercise for boosting fat-free mass and supporting a more healthy lifestyle to further assist with weight maintenance.
Strengthening gurus: 2-1-2
Are you guilty of turning off the brain the second you pick up the dumbbells? Forgetting which rep you are on because you were so into the song blaring into your eardrums? Zoning in on your workouts can help you be more effective (i.e. gain more muscle mass, loss more fat mass).
Think 2:1:2 Lift for 2 seconds: Hold for 1 second: Lower for 2 seconds. This way, your muscle spends equal time lengthening and shortening (both ways help you gain strength and control). Once you get bored with that, challenge yourself by throwing the one second pause in the middle of your movements (i.e. halfway up or halfway down).
Cardio Gods: Periodize
Fighting a plateau in your training schedules cardio-enthusiasts? Prevent your workout (and your body) from going stale by breaking your workout into segments which can help you train more effectively.
For example:
- Period 1: Resistance train for strength
Hone in on your inner Arnold Schwarzeneggar (prior to his Terminator and Governor days) and put all else aside to pump some iron. Use a total body workout to help you gain some muscle mass all over, but concentrate on key muscles that you use during your sport of choice. Example: hamstrings, gluts and core for runners. - Period 2: Circuit train for endurance
Try these: Men's Fitness and Circuit train with Rupal. - Period 3: Kick up the intensity in your sport.
Shooting for a specific time for your next race? Try some hill training!
Training for something less specific such as soccer or football? Try karoake's or speed ladder training to build agility.
**each period should last 3-4 weeks before moving on to the next one**
Did you know that you are benefitting your muscles on the upward motion as well as the downward motion during strength training? Have you tried periodization to help you get out of a exercise funk?
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9 comments:
You're reminding me I need to get out more...
Weight training: this is the one time I stay completely focused on the task. If I'm not mentally into it, it's not happening physically either. I have a great book I'm using with workout plans that really challenge me - and that's been a real key to success for me. Plans that are doable yet also challenging.
Looks like I need to kick my routine in the butt and do some more minutes if I want to drop some weight. Good information as usual Rupal.
When it comes to my standard behavior and recommendation for exercise, I'm a 60 minute man :-)
Very nice, and informative post, Rupal!
2:1:2--I tried that out in my head and realized that, without ever thinking about it, I applied years of yoga practice to lifting. Inhale on lift; pause, hold; exhale to lower. Slow breaths. I don't think I could do it any other way--it wouldn't feel comfortable. (Chains of habit.)
Mary Anne in Kentucky
Personally I like to spread it out and constantly confuse the body. If I am not sore I need to change it up. I like all of it although Exercise Funk?...naw! :) Excellent insight as always Rupal!
I like this idea of periodizing! And counting the seconds for lifting weights is SO useful for focusing. I've heard that you work different muscles when you lift and raise at different speeds; do you recommend changing it up for each set? Like counting 4-1-2 for the first set, and then 2-1-2 for the second set, and 2-1-4 for the third, for example.
Yeah, the strength training is the only time I don't zone out, too. It's the only workout I do where I have to keep count. I like zoning during the others. However, sometimes I'm so into my own thoughts that I forget what I'm doing and trip over my feet. LOL
Lance-- Cool!! What book?
Tom-- Glad this info was useful for ya!
Dr J-- me too!
Mary Anne-- I hear ya with the chains of habit. I do that as well!
Mark-- I like your methods!
Sagan-- 4:1:2 is good as well, This one is the general way I train my clients.
antgirl-- ha, I do the same thing. You should see me in the gym, I run into everything!
~rupal
The book --- "New Rules of Lifting" by Lou Schuler and Alwyn Cosgrove. My wife has the sister book to this - "New Rule of Lifting for Women" by the same authors.
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