Why Does God Hate Me When I Exercise

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Ever since I can remember, I have always had Asthma. I remember stories of my parents rushing me to the hospital as a baby because I was sickly and cannot breathe. As I grew older I learned to avoid certain triggers (kind of like the rules for Gremlins but not as cute):

a. Do not over eat.

b. Do not go near tobacco smoke or strong, flower perfumes or colognes.

c. Do not run too fast.

d. Do not ever go near a cat.

Some of these, you cannot control but as a child it was to stop playing tag because you are suddenly passing out from not breathing!

It turns out, YOU can exercise, but you have to follow certain guidelines to slowly make your lungs used to stress. The best warm up for anyone suffering asthma is High Intensity Intervals and Variable Intensity warm-ups.

Here is the protocol:

  • Total duration should be at least 20 to 30 minutes.
  • Start with a gentle jog, cycle or swim, and gradually increase the pace.
  • Include several bursts at 80 to 90 per cent of maximum intensity, each lasting two to five minutes.

http://www.ncbi.nlm.nih.gov/pubmed/21811185

I always thought we we’re kindred spirits.

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Gymnastic Pursuit

I started to do gymnastic training just to keep myself interested in working out again. Endless hours of HIIT does take a toll on the body and mind. My friend, who does some incredible feats of strength pointed me to this routine for my warm up.

5 sets of 5 Handstand Push up on the wall

10 seconds of holding a frog stand

3 sets of 3 muscle ups on the rings

3 kipping motions on the straight bar.

This warm up kicked my ass, but I arrived at more things I needed to work on, namely flexibility. Turns out when I hold a stretch its only for, at best, 5 seconds. I time my stretches now and it takes 20 minutes to finish the whole stretching routine! Dang!

I started 2 weeks ago and I’m still feeling it but I’m getting faster on my workouts now so adaptability is happening! Try it out and lemme know what you think! I’ll post an article on flexibility later!

Training in China

Yours in Fitness

Organic Food vs Inorganic food(?)

ImageWell, we’ve all seen the article of organic food not really having a higher nutritional content than buying from No-Frills. They did say it had less pesticides BUT the pesticides at No-Frills (or any other store) are with-in health guidelines and assuredly you won’t be getting any superpowers from eating them (http://www.eurekalert.org/pub_releases/2012-09/sumc-le082812.php).

If you consume store bought (personal politics aside), it is “safe” enough to eat store bought vegetables. As my friend told me, “I buy organic food but not when it costs me 5 dollars to buy two kale leaves”.

Yours In Fitness

 

Functional Training, Is It Really Functional?

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So, you train a lot at the gym. Thousand of hours on the treadmill and a billion crunches. Bench press a small truck and do kettle bell workout like a Russian on steroids. Weekend comes and you do to a camping/hiking activity. You try to cross a river and realize that you are not prepared for hopping from rock to rock while carrying a backpack and maintaining your balance because you just walked for half an hour and your legs are tired. It dawns on you that you are not prepared for this type of activity. Shit.

One of the most important thing to remember is , when you come across a person and he only trains functional workouts, well what type of movement is he trying to approximate? The best we can do is approximate the movement and hope that there is enough of a exercise transfer that we can do movement without killing ourselves.

Most exercises involving weights are in one plane (one joint movement) and barbell complexes ( exercises that involve two joints in the body). This is not even remotely functional at all. Most “real life” lifts involve both balance and some sort of walking and running (e.g. carrying groceries or carrying groceries and fighting off zombies AND handing them off).

Keep in mind that when you train functionally, involve some balance work AND weights together. Go lighter if you have to and don’t be like me and fall in the river. Yours In Fitness.

Eat The Marshmallow And You Will Grow Up Lazy, Poor and Divorced

It seems that our lives are already pre-determined if we accept the above experiment as truth. So, success and obesity is a problem of personality and attitude. It would seem to be too far-fetched and a stretch but I will go so far as it is bunk. I do believe obesity is far more complex than that because you ate the goddamn marshmallow. Yours in Fitness.

The Dreaded Macrocycle and Mesocycle – 8 Weeks Out

So you finally decided you wanted to fight or compete. Been going to a boxing/kickboxing/slap fight gym. The coach decided you have 8 weeks to train and gave you a whole new set of training regimen. Suddenly, you’re “wha? I thought coming to the gym was enough!”

Well, you can certainly just do the classes but any coach worth his salt will tell you, you have to do more! Why? Because if there is one thing that is sure, you WILL gas out, especially if it is a tournament format. You will most likely be competing 3-4 times a day for 3 days. If your lucky then maybe 2.

So what is a macrocycle and what is a mesocycle?

A macrocycle is an annual plan for training. Divided into 3 parts

Preparation

Competition

Transition

This is mostly used for university teams, professional athletes, and olympic athletes. At any given month of the year, they know what they are supposed to be training for!

A mesocycle can be broken up like a macrocycle into three phases but for our purposes I usually put it in this format

Preparation

Pre-Competition

Competitive Phase

Transition

But what does this mean?  I would divide the whole paradigm with 2.5 -3-2-.5 weeks per phase.

In the micro-cycle, At the preparation stage as a Coach I would look out what the athlete needs to work on. This is the technical/tactical evaluation period. What does this athlete need to strengthen? Learning the rules or new rules also helps in this phase. Bumping up endurance and higher awareness of what the the athlete is accomplishing.

Pre-competition phase is where streamlining begins. Specific exercises and drills are more emphasized to curtail and improve the aforementioned weakness.  Speed work and agility drills are bumped up. Strength building are bumped down to strength maintenance.

Competitive phase here is where the tactics come into play. Whatever sport you do, tactics are the tools you need to win. How to beat the other team or person. On the last week, drills are very sport specific. Other extemporaneous activities are halted. Everything the athlete does is for the competition.

Transition or the cooling off period till the next event.

This whole article was meant to inspire or frighten you on what athletes go through during training period. If you are lucky, the athlete would peak at the right moment and inspire you as an instructor. You already know the date of the event, so prepare for it! Yours in Fitness.

Winning.

ref

http://catalystfitness.typepad.com/green_army_wod/2011/11/periodization-for-crossfit.html

http://www.livestrong.com/article/550812-the-periodization-of-a-weight-lifting-training-program/

Calories In, Calories Out, Not Really The Whole Truth

The video above is a BBC documentary about fitness and how some of us do not respond to fitness at all (at least not as dramatic). The latest studies have shown (in another HBO special “Weight of a Nation”) that for extreme obese or overweight people, their bodies do try to get them back at that pre-workout weight.  This does not give us the ticket to say” oh well, my body is saying I’m destined to be fat so it is out of out control so fuck it”. It just an indicator, that we have to deal with what our hand is at this moment in our lives.

If anyone, especially a skinny person tells you that to lose weight all you need to do is eat less and work out more, you can tell to go f*** themselves. It is not math or physics when it comes to fat loss. Yours In Fitness.