Upping the Tempo in Your Training

By Don Otis –

The track workouts at my suburban Los Angeles high school were brutal. A typical mid-week workout included intervals, a combination of 200- or 400-yard sprints with very little rest. The purpose behind these workouts was to teach our muscles to adapt to the speed. If you want to be fast, you have to train fast. This is true in any sport, but it is especially true of professional athletes.  So what does this have to do with recreational athletes or those just wanting to stay in shape?

There are two types of muscle fibers: slow-twitch and fast-twitch. The former are oxygen-rich and darker in color. The latter appear white. A marathon runner has slow-twitch fibers while a sprinter has fast-twitch.  There are no differences between men and women in terms of fiber-type distribution. Nevertheless, in general men are stronger because they have a greater amount of muscle tissue. Likewise, some people inherit a high percentage of slow-twitch muscle fibers. This genetic effect means they have a greater potential for endurance activities.

You will notice a marked difference between sprinters (more muscle mass) than distance runners (leaner).  As we age, we lose more of the fast-twitch (speed) capabilities we had when we were younger. We also lose our capacity to process oxygen, which makes distance training more difficult. It is important, however, even for those who are just trying to stay in shape, to include at least one workout a week that engages fast-twitch muscles. Here’s why.

There is a direct correlation between the intensity of your workouts and engaging your fast-twitch fibers.  If the intensity of your workouts is always the same, your results will remain flat. I recommend some form of higher-intensity workout each week. In practical terms, this means doing whatever you do–but faster and for shorter periods of time. For example, if you swim 1000 meters three days a week, try adding 6 X 100 meters at a faster-than-average pace. The same is true for running. Increase your speed for shorter distances. When you do intervals it’s expected that you will rest between each–thirty to sixty seconds. It is expected that you should be out of breath from the effort.

You can achieve the same effect through other exercises such as jumping rope or increasing the tempo in an aerobics class. While I suggest you keep your exercise intensity high during regular workouts too, the fatigue from higher intensity exercise should leave you feeling added fatigue from the effort.  I am a proponent of spending less time to get the same or often better training results from workouts. You don’t have to spend an hour on an elliptical machine. Instead, push the tempo harder and get your heart rate into a higher zone.

By increasing your speed you burn more calories as well. Keep in mind the universal formula of 220-your age. This will give you a general idea of your maximum heart rate. Then, divide that number by 70 percent. If you are 40, here’s how it works: 220-40=180 beats per minute. This is your maximum. You want to train at 70-80 percent of this which is calculated by .70X180=126.

Fight the urge in your workouts to “just get through.” Instead, focus on the quality of your efforts.

Aging and Fitness: Finding Balance

By Don Otis –

Life is full of surprises; unknown twists and turns that affect our health, our finances, jobs, and even our relationships. The one certainly is that getting older levels the playing field of life. Whether you are 35 and pine for the days when you could run like the wind, or 70 and wish you could climb a flight of stairs without huffing and puffing, age makes a difference in our abilities and performance.

In past columns I have stressed key points of fitness such as consistency and intensity. Our tendency is to start and stop diets and fitness routines. We have talked about the importance of finding a physical activity you enjoy and making it a regular part of your week. In other words, making an appointment with yourself and sticking to it.

 

There are so many studies and statistics and so much marketing that it’s easy to get caught up in all the confusion about what to eat or not to eat. I am not a nutritionist, and I am the first to admit it. Still, most of us know what’s good for us or not-so-good. I believe the Bible teaches us the importance of moderation and balance in all areas of life. As I have aged, I notice my muscles don’t recover as quickly. After a hard workout, my quadriceps can be sore for a couple days. That never happened in my 20s, 30s or even my 40s. Now, however, it is part of what I have come to expect so I take protein shortly after most workouts to help muscle recovery.

If you are active, you have noticed some other issues—shrinking muscles and lack of elasticity. In other words, stretching becomes vital you age. And for those who have back problems, learning to lift properly (use your legs, not your lower back), can make a difference. For lower back strain, focus on building your core—the part of your body that gets the least amount of attention. By building your abdominal (stomach) muscles, you give support for the upper body which often overcompensates when put under a physical workload.

It comes as no surprise that as we age our metabolism changes too; it decreases. We burn fewer calories in simple everyday chores. In a country where almost 70 percent of men are overweight or obese, igniting your “engine” (metabolism) through activity is not just a good idea; it will determine your longevity. And our children are no better off. For children who are obese at age 20 (defined as 30 pounds or more above normal weight), their lifespan is cut by an average of 13 years.

As Christians we know that this world is not our home. Except for Enoch and Elijah, I know of no one who has cheated death. The time we spend on this sphere is short and making the most of the equipment God has given us is an act of stewardship. Accept that your body is always changing and make it part of your life to accept what you can’t change but to make the most of what God has given you.

Your Body – A Fat Burning Machine

By Don Otis –

I was having dinner with some friends when their 24-year-old daughter asked me if I would help her get in shape. That is a pretty innocuous question. I asked her what she wanted to accomplish, how much time she could devote to fitness, and what she’s done before. She held up her arm and said, “I want my arms to be more toned.” Then, she added, “I can’t ride or run more than a mile before I am too tired.” Poor stamina is always the smoking gun of poor fitness.

Just as God has made us for relationship, He has also made us physical beings for activity. Living a sedentary lifestyle is relatively new to humanity and is not part of our Creator’s original design. This means we have to be intentional about activity. There are many culprits that invite us to an inactive lifestyle–television, dishwashers, lawn mowers, or even our vehicles. The bottom line is that we are now forced to be intentional about fitness.

You have heard the old adage “Use it or lose it.” This applies to your physical body too. My advice to anyone, whether they are a 24-year-old female who wears a size 4, or a 60-year-old man who wears a size 44: Get active! God has made you to move. The term aerobic means “with oxygen.” When you hear the term, aerobic exercise, this refers to how your body processes and uses oxygen. Elite distance runners or cyclists can run or pedal efficiently because they train their bodies to use oxygen sparingly.

Aerobic exercise is simply any exercise that gets your heart rate up beyond its normal resting rate for an extended period of time. Cardiorespiratory fitness is what defines the status of your heart muscle, lungs, and circulatory system. The first advice I give anyone who wants to “get in shape” is to get started on a fat-burning routine–aerobic exercise. Here are some of the health benefits of aerobic fitness.

• Reduces blood pressure
• Increases good cholesterol (HDL)
• Decreases total cholesterol
• Decreases body fat stores
• Increases aerobic work capacity
• Decreases anxiety, tension, and depression
• Increases heart function
• Helps prevent type 2 diabetes

There are a host of physiologic benefits and responses as well, which range from decreased workload on the heart, increased blood volume, lung diffusion capacity and many others.

Our bodies adapt to workload. This means that if you start an aerobic exercise program, it will be more difficult in the beginning, but gradually it will become easier as the weeks progress. Be patient with yourself. Choose activities that increase your heart rate and keep it there for 20-30 minutes at a time. These exercises are diverse. They can include walking/running, cycling, court sports, hiking, swimming, or climbing stairs.

The Bible enjoins us to love the Lord with our heart, soul, and strength (Deuteronomy 6:5). How can we love the Lord with our strength if we have none?

Determine this summer to increase your metabolism, increase your strength, and decrease your weight!

Who Encourages You?

By Don Otis –

One of the primary reasons people aren’t consistent with their fitness regimen is lack of encouragement. Of course encouragement and motivation go hand in hand. What do you need to stay focused and consistent?

As Christians, we have our heroes of the faith. These are men and women who stood tough in the face of impossible odds, grave risk, or uncertainty. The walk of faith is characterized by the unknown. When you think of people who are fit, who comes to mind? If you are like most, you admire people who look good, are active or in shape. Some of us are blessed with good genes or the ability to eat almost anything we want without putting on the pounds. But the rest of us have to work at it, remain diligent, disciplined, committed.

If you have read this column in the past you know I preach the importance of consistency, intensity, duration, and mode–choosing activities that you like that are going to help you improve. Most of us also benefit from having encouragement from a spouse, friend, or fitness coach. These people keep us accountable, give focus, and offer a pat on the back when we need it most. Who plays this role in your life?

Unfortunately, some spouses discourage their mates from spending too much time exercising. Others complain that their spouse is lazy or overweight. These disparaging or discouraging comments do not motivate us to improve our lives. People change their lives when they decide to do so, but the effort to stay changed is pivotal to reaching our goals.

There is a saying, “If you don’t know where you are going, any road will take you there.” The same is true for fitness; you need to know where you are going. When you know what you want to be and where you are heading, you eventually find ongoing success. Once you have determined your goals, find someone to hold you accountable for achieving these goals. While most of us have little trouble achieving short-term success, our real problem is sustainability.

Today, before you forget, write down your goals. Then write down how much time you are willing to commit to achieving these goals. Nothing worthwhile happens by accident; it takes intention. Next, be sure to tell someone about your plan and then paste it on your refrigerator or next to your nightstand. Be sure the person you tell is someone who will be supportive.

What I have discovered about encouragement is that it happens in the beginning and it happens once people see the results. It’s the in-between part that is tough!

Here are some things to do to encourage yourself and stay focused:

1. Write it down (what are your goals?).
2. Track your progress (keep a journal).
3. Tell someone and ask them to check in with you occasionally.
4. Keep a mental diary of how you feel about yourself.
5. Be patient with yourself and others.
6. Ask God to help you to successfully reach your goals.

Remind yourself of this: God wants you to be healthy and whole. And He wants you to encourage others to be healthy. It is His will for you. If being healthy is part of God’s plan for you, don’t you think He wants you to be a success? Of course He does! And He will give you strength to succeed… if you do your part.

Don S. Otis (don@veritasincorporated.com) is a certified personal trainer, runner, climber, and author of five books. He runs Veritas Communications, a publicity agency based in Canon City, Colorado.

Distractions Versus Intensity Workouts

By Don Otis –

The 30-something-year-old woman on the elliptical trainer next to me was reading a magazine. Just down the row, another woman was having a loud cell phone conversation with a friend.  Still another was signing loudly to the song on her iPod. Fortunately, she had a beautiful voice but she was oblivious. The use of technology to divert our attention from the rigors of exercise, or to at least make it more palatable, is now fully entrenched. My informal survey tells me that better than half the people in the gym are listening to something. For women, perhaps it is a good way to keep men from hitting on them.

If you use music or books on tape to get you through an indoor workout, enjoy the diversion. If you exercise outside, I encourage you to leave the distractions at home. I don’t even take my cell phone unless I am going on a long run or ride. My observation is that people with distractions put in less effort than those who have none. It is about focus. You cannot get the full benefit of an aerobic workout and read a magazine at the same time. We are geared to multi-task, to extract the most benefit out of our scarce time, but it doesn’t work. I have tried.

I am for finding any creative way to motivate people. Yet in our fast-paced culture, try to see your exercise time as an opportunity to let go of the distractions. Think of it as a time where the Holy Spirit can speak to you. Think of it as a time to focus on your physical needs. Think of it as a time when the oxygen rich blood reaching your brain can result in a new idea or a creative thought.

Pushing It
In this column, I push the concept of high-intensity exercise. I have always been a believer in shorter but more intense workouts. It was only while training for a marathon that I had to revise my short and intense philosophy and adopt a long and slow approach. But if you aren’t training for a long-distance event, take the short and intense approach because the benefits of a vigorous thirty minute workout will outweigh that of a slow and methodical sixty minute session. In other words, more isn’t necessarily better; it’s just more. As we’ll see in a moment, rest is also a factor to our success.

Increasingly, those who study the benefits of serious exercise are finding there is a better way. While these principles are geared toward serious competitors, they apply equally to you and me. First, recognize that with age we change. Our heart rate declines (which impacts our aerobic capacity), muscles shrink (leading to more injury and soreness), and flexibility decreases (which has a direct bearing on connective tissue and extension).

Second, a unique training program established by a couple of brothers is proving to work well. It is a minimalist training regimen which combines intensity with rest. Yes, our Creator had a reason for suggesting a day of rest! The Hanson brothers encourage us to let the body recover without the mind losing confidence. In other words, don’t feel guilty for resting your weary body. They also say that we cannot “bank time.” Simply put, it’s better to start slow and end strong. Human nature and solid training make us want to do too much too early and this is a recipe for disaster. In fitness, as in life, pacing yourself is an essential ingredient in your success.

Don S. Otis (don@veritasincorporated.com) is a certified personal trainer, runner, climber, and author of five books. He runs Veritas Communications, a publicity agency based in Canon City, Colorado.

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