Encyclopedia

Lawson and I gave the Contenders this breakdown of fitness ideas the last time we all got together. We thought it would be a good way to create a common language so that we could communicate more goodly. Take a look:

The Fitness Guru’sEncyclopedia of Things Fitness

Repetition: A single execution of a particular exercise.

Set: A group of repetitions

Cardio-Vascular exercise: Exercise that engages both theheart (cardio) and the circulatory system (vascular).  Aerobic exercise is cardio-vascular exercise in the presenceof oxygen (aerobic) that uses fat as the primary source of fuel. Anaerobicexercise is performed without oxygen (anaerobic) and uses the body’s storedsugars as fuel. The heart rate during anaerobic exercise is higher than theheart rate during aerobic exercise and the point of cross over from one to theother is called the anaerobic threshold.

Strength Training: Exercise performed with weights orresistance apparatus.

Interval Training: Varying degrees of cardiovascularintensity as represented by heart rate. An example:

o      3minutes at 60% MHR

o      3minutes at 70% MHR

o      3minutes at 75% MHR

o      3minutes at 60 % MHR

o      Etc.

Cross Training: Combining cardio-vascular exercise withstrength training where the individual switches back and forth throughout theworkout.

Triplets: Pick any three exercises (A,B,C). Perform two setsof 10-12 repetitions. 10-12 reps should get you to the point where you want tostop. The Triplet is performed as A-B-C-A-B-C. After two sets, take 30 to 90seconds to skip/ march in place, shake out your body parts that you just workedand breathe. Then move onto the next set of three exercises. In one workout youmay work the entire body this way, though as you progress you may want to focuson particular muscle groups one day and different muscles the next.

Diamonds: Pick 5 exercise (A-E) that a preferably majormuscle group exercises (chest and upper body as opposed to just biceps ortriceps. Perform exercise A. Wait 30 seconds. Then perform AB. Wait 30 seconds.ABC. Wait 30 seconds. ABCD. Wait 30 second. ABCDE. Wait 30 seconds. E. 30seconds. ED. 30 seconds. EDC. 30. EDCB. 30. EDCBA. The entire process shouldtake 15 to 20 minutes. You may do two Diamonds back to back in a workout or youmay choose to do a little cardio before and after in order to make round outyour workout.

Pre-workout Fueling Tips:

• You must put gas in the tank before you take the car on the highway. Always.
• Items for pre-workout snacking
  • Protein shakes—pure whey protein
  • Fruit
  • Hard boiled egg
  • Chocolate milk
  • Avoid processed foods like bars—too many ingredients and sugar.
    • Some food contain sugar alcohols—avoid these as well as they can cause intestinal ditress.

Important tips:

• Always warm up for five minutes before intense cardio and cool down for 5 minutes at the end. Gentle movement is beneficial before exercise and a relaxing stretch should be enjoyed at the end of each workout. If you skip the stretch, you’ll be sore. If you skip it too often, you’ll be injured.
• Always exercise with a bottle of water and have a drink every 7 to 10 minutes. If you find yourself thirsty or parched, you are already headed to dehydration, and that’s not fun.
• If you are sore after a workout, drink water; take a warm bath with a cup of Epsom salts in the water; and stretch before bed.

Heart Rate

220 minus your age = MAXIMUM HEART RATE (we do NOT try toachieve this number)

60-75% of you MHR is you ideal fat burning zone. If you arefocusing on a cardio workout, after your warmup, move your heart rate into thiszone for 15 to 45 minutes.

Fitness Journal

• Monitor how long you exercise and where your heart rate is as you exercise
• Monitor your physical and emotional feelings after you exercise.
• Monitor your appetite and particularly cravings after you exercise.