Sep 4, 2012

Posted by in Chip's Corner, Fitness | 0 Comments

Wake Up Your Workout

Sometimes the best way to reenergize your body is to challenge your brain. Is it time you gave your workout a wake up call?

Over the past 20+ years of my career, I have witnessed an explosion of growth in the fitness industry. The upside is that this growth occurred during the digital age, and that means information is now at your fingertips. The downside? Folks are trying to constantly “reinvent the wheel,” to get fit or improve athletic performance. Now, don’t get me wrong, variety is great and even necessary. But sometimes we do so much different “stuff” that we have no idea what is working and what is not. Believe me, I’ve been guilty of this many times.

 

Get Ahead by Going Back to the Basics

If you’re not seeing results, never hesitate to reset your workout. The first fundamental is to find an exercise regime that you enjoy-and enjoy doing on a consistent basis. You must give your body a reason to get fit, get lean, or build muscle. That’s why I recommend going back to the basics: squats, dead lifts, and horizontal push variations. Here are the fundamentals of cardio: interval training with some type of a resistance circuit. As far as work capacity is concerned, the key is always high volume (sets and reps). But, ultimately, you have to discover what works best for you.

 

Pump Up the Volume

Recently, I was talking with a Europa employee during a workout. We discussed how a big fitness trend is high volume training. Bodybuilding first went through this in the 1980s. But now this high volume trend is making its way through general fitness.

CrossFit is one example of a high volume workout. Then there’s also P-90 X and Insanity. With these types of workouts, participants aren’t putting on a lot of muscle, like a bodybuilder. That’s because the weight (or intensity) is kept to a minimum. The reason participants are getting lean is because of the SAID principle: Specific Adaptation to Imposed Demands. Whatever demands you place on the body, your body will adapt.

Want to get lean? Do high volume and follow a good diet. Want to build strength? Do low reps and heavy weight. But keep in mind that because of low caloric demands, the body may hold onto more fat. How much fat? Depends on the individual’s genetics and metabolic rate.

 

Turn Up the Intensity

High volume alone is not enough. You also need high intensity. But intensity is not so much about the weight. It’s about the work. Each time you enter the gym, you have to give the body a reason to change. That’s why consistency is so important. Hitting the gym once in a while won’t get the job done. However, when in the gym, you must make it count.

When you exit those doors, you must feel like you accomplished your goals. Do not hold anything back. Sometimes you should feel simply wasted, because you left everything in the gym. In other words, you have to force the body to do what it’s not used to doing.

 

Feel the Burn, Longer

Did you know that you’re still getting lean even after the workout session ends? This is because of EPOC: Excess Post-Exercise Oxygen Consumption. Studies have shown that resistance training elevates EPOC up to 24-48 hours after your workout. It’s important to note that steady state cardio doesn’t elevate the EPOC very much at all. One hour of steady state cardio will probably burn more calories than weight training in the same time frame. But, once you finish with steady state cardio, you’re done burning calories. If you want the after-burn to last for hours, try intense weight training, resistance circuit training, or intense interval training.

 

Wake Up Your Results

Find the form of exercise you most enjoy. Then remember to switch it up from time to time. Yet stick with the basics (the movements that you know work best for you). Be sure to consistently hit the gym and put in the hard work. Give your body a reason to change: Get fit. Get lean. Get strong. Get results.


pic_Chip_Sigmon Chip Sigmon

 Europa Sports Products Fitness/Wellness Coordinator

Head Strength & Conditioning Coach Appalachian State University 1984-1990

Strength & Conditioning Coach Charlotte Hornets NBA team 1990-2001

 

Certified NSCA

CSCS*D

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