[xsmith95]

Periodized Training - And Why It's Important
You have the best intentions regarding your workout, but find that your motivation has been sapped.
Lately, no matter how hard or how often you work out; you just can't seem to progress any further. You're stuck on a plateau.
It turns out that the exercise you've been doing has worked so well that your body has adapted to it. You need to ''shock'' or ''surprise'' your body a bit. You need to give it a new challenge periodically if you're going to continue to make gains.
That goes for both strength and cardiovascular training. ''Periodizing'' your training is the key. Instead of doing the same routine month after month, you change your training program at regular intervals or ''periods'' to keep your body working harder, while still giving it adequate rest.
For example, you can alter your strength-training program by adjusting the following variables:

• The number of repetitions per set, or number of sets of each exercise
• The amount of resistance used
• The rest period between sets, exercises or training sessions
• The order of the exercises, or the type of exercises
• The speed at which you complete each exercise

There are many different types of periodized strength-training programs, and many are geared to the strength, power and demands of specific sports. The most commonly used program is one that will move you from low resistance and a high number of repetitions to high resistance and a lower number of repetitions.
Such a program will allow your muscles to strengthen gradually and is appropriate for anyone interested in general fitness.
Research shows better results
Research from the Human Performance Laboratory at Ball State University has shown that a periodized strength-training program can produce better results than a non-periodized program. The purpose of the study, published in the journal Medicine & Science in Sports & Exercise in 2001, was to determine the long-term training adaptations associated with low-volume, circuit-type training vs. periodized, high-volume resistance training in women (volume = total amount of weight lifted during each session).
The 34 women in the study were divided into those two groups, as well as a nonexercising control group. Group 1 performed one set of eight to 12 repetitions to muscle failure three days per week for 12 weeks. Group 2 performed two to four sets of three to 15 repetitions, with periodized volume and intensity, four days per week during the 12- week period.
As the chart shows, the periodized group showed more substantial gains in lean muscle, greater reductions in body fat, and more substantial strength gains than the non-periodized group after 12 weeks.

Marker
Periodized
Non-Periodized
Lean muscle
+ 4.6 lb (2.1 kg)
+ 2.2 lb (1 kg)
Body fat%
-4%
-1.8%
Leg press
+ 44lb (20 kg)
+ 18 lb (8 kg)
Bench press
+ 11.21 lb (5.1 kg)
+ 6 lb (2.7 kg)

Periodizing your cardiovascular workout
You should also periodize your cardiovascular training for the same reasons - to further challenge your body, while still allowing for adequate recovery time.
If, for example, you're a recreational runner, running for fitness, fun and the occasional short race, you'll want to allow for flat, easy runs, as well as some that incorporate hills and others that focus on speed and strength.
What you don't want to do is complete the same run every time. If you run too easily, and don't push yourself, you won't progress. And chances are you'll get bored.
Conversely, too much speed or high-intensity training will lead to injury or burnout, and most likely, disappointing race results.
If you are serious about improving your time in a 10K, in completing a half marathon, or even a full marathon, you'll need a periodized program geared to each type of race. Many such programs are available from local running clubs, in running books and magazines, from some health clubs, as well as on running websites.
Specially designed periodized training programs are also available for cycling and many other sports.
Periodized training will ensure that you continue to make measurable progress, which will keep you energized and interested in reaching your goals.
Source: Marx, J.O et al. (2001). Low-volume circuit versus high-volume periodized resistance training in women. Medicine & Science in Sports & Exercise, 33:635-643.
I Need More Energy!
You're in the middle of a long workout and you're wondering how in the world you're going to muster up enough energy to finish. We've all been there. It's as though someone has unscrewed the cap and let all the fuel out of our tank.
So what should you reach for to help you comfortably finish your workout? Sports-product manufacturers have come up with all sorts of new items to help you do just that. But are they really any better than the old standards: water, a banana or a bagel?
Before we answer that question, a caveat: There is no single solution that works for everyone. Once you explore your options, you can determine which is the best for your body's particular needs.
Choices, choices, choices
There are few things more essential to maintaining performance than staying hydrated throughout your workout. Water is an obvious first choice, but you may need extra energy in the form of carbohydrates to get through a particularly long or strenuous exercise session.
If this is the case, energy bars or gels and sports drinks may be the answer to your depleted energy supply. What follows is a breakdown of the pros and cons of each.
Water
Water is a calorie-free source of the fluid your body needs to keep going. There is no better way to compromise performance than to exercise while you're dehydrated. Research shows that your heart rate increases eight beats per minute for every liter of sweat lost during exercise. This can occur in as little as 30 minutes of exercise depending upon the environment and your intensity.
This increased heart rate, combined with inefficient cooling, causes your temperature to elevate. This not only compromises performance, but can lead to heat illness as well.
Most experts recommend drinking at least a cup (four to 10 ounces) of water every 15 minutes of exercise.
Sports drinks
Activities lasting longer than one hour can leave your body wanting more than just water. Sports drinks, which typically contain about 50 to 70 calories, plus vitamins and minerals, are an easy answer to both the fluid and carbohydrate drain that comes from prolonged activity. Research shows that runners and cyclers who consume a sports drink during races not only finish more quickly, but rate their exertion levels lower than those who consumed a placebo beverage.
It is important to realize, however, that this was true only during longer-duration activities. You should be able to complete your 30-minute run or 45-minute step class without the aid of additional carbohydrates.
Energy gels and bars
Energy gels are a relatively new alternative to traditional sports drinks or bars. They feel similar in texture to pudding and are easy to eat and easy for your stomach to digest. They typically contain about 70 to 100 calories and may also include caffeine and other ergogenic aids.
Energy bars have been around forever and are eaten more often as a snack than as an energy replacement during exercise. Today, the market is saturated with numerous flavors and types, each with a different ratio of fats, carbohydrates and protein. The key is to find one that tastes good and doesn't upset your stomach.
At 110 to 250 (or more) calories each, energy bars also provide extra vitamins, minerals and fiber, which ups their nutritional value considerably. But eating an energy gel or bar is not enough. You must consume enough fluid to replace what's been lost as well as to help speed digestion.
How you choose to refuel during a workout depends on your body's reaction to what you put in it. For sessions lasting less than an hour, water is sufficient so long as you consume at least four to 10 ounces every 15 minutes.

[xsmith95]

Travel Fitness: A Plan of Action to Keep You Active
It is easy to let a vacation or business trip destroy your fitness schedule and eating habits, but why let something as rewarding as a vacation or as exciting as a business trip leave you feeling unhealthy upon return?
With a little research and proper planning, you can create an easy-to-follow plan to keep you fit and healthy no matter where you travel, and you can come home feeling more healthy and energized then when you left.
Nature's playground and man's monuments
There is no excuse for not finding places to exercise when every city has a great staircase, stadium, or tall buildings where you can master the stairs without a machine. If stairs aren't your thing, cities have lots of places good for walking, running or even hiking. Ask the hotel concierge if there are parks or trails nearby; or if you have ventured to the mountains, ask for a map of local hiking trails.
It is also a good idea to ask the concierge for a map of the city to find out how many of your destinations are reachable by foot. (Walking will increase your fitness and decrease your taxi fares.)
Prior to departure on your trip, find out if your hotel has a workout facility and a pool, and remember to pack your bathing suit and workout clothes. If they don't have a facility, they may be affiliated with a local gym where you can get a one-day pass for a small fee.
There are no limits to the exercise you can do while exploring new territory. Make the most of your trip, and get to know the city by foot.
Prepare for power, no excuses
If your hotel doesn't offer fitness accommodations, bring along a jump rope and an exercise tube. They are both lightweight and easy to transport. Jumping rope is one of the best forms of cardiovascular exercise, and you can do it anywhere.
With the exercise tube and a pre-arranged plan to keep you motivated, you can keep your entire body toned and energized without entering a gym or stepping on a piece of exercise equipment. Numerous magazines and websites offer workout instructions for each body part.
And, of course, body-weight exercises such as push-ups and crunches require no equipment at all. The point is to find a workout routine that suits your needs and follow it. Plan a specific time each day or every other day to do your strengthening and cardiovascular routines (a good plan is to alternate days between the two).
Remember that the 20 to 60 minutes you spend working out each day is for you, and try to stay on schedule.
Have fun
Be sure to enjoy yourself and make the most of the area to which you have traveled. Remember to bring comfortable shoes so that you can easily get a workout while using your feet as your main mode of transportation.
Whether your trip is for business or vacation, remember that you should have some time for yourself every day. Why not dedicate that time to improving your health and making yourself feel better?
Nutrition road tips

• Always drink plenty of water, particularly if you're flying.
• Conjure up a healthy meal in your mind prior to entering a restaurant, and stick to your plan as closely as possible.
• Try to eat at least three times per day to keep you from feeling famished and overindulging at any one time.
• Pick up portable, healthy snacks at a local market so you won't be caught hungry in front of the mini-bar.
• Go ahead and splurge on regional dishes or local cuisine, but balance your diet by choosing lower-calorie foods at other meals.

[FemmeMode]

Thanks Shelley!!!

I just bought all sorts of DVD workouts....one is the FIRM....30 day rotating workout.....

And then I'm taking Kat's lead...and I bought a Tap Dancing DVD...and some Tap shoes from eBay....(bought some for 'Bella too! So she can do it too!) Should be fun...I haven't tapped in 25yrs!!!!

But, my mom was a dancer too....she just picked tap classes back up and has lost 20#'s!! So...I danced tap and ballet from 4-13yrs...so, I thought...might as well try it out! I used to love it....I hope 'Bella will!!!

Off I go!!! Hopefully it will help me speed up my weight loss....even thought I'm not "technically" on a stall!

[NCPTGUY]

Great Info Shelly !!!!

[NCPTGUY]

Good morning everyone . I hope everyone will take advantage of the great info Shelly sent. It is incredibly good info and also remember with any changes to your diet or workout tell your doctor first then follow up with your personal trainer if you have one. All changes should be recorded in a personal log so you can keep track of yourself (For your eyes only). In your log you may want to write a personal note or valuable info you received from your doctor and or trainer so when it is time to see your doctor or trainer again you can tell her or him of your progress or ask a question or two. Everyone have a great day and I'm proud of you all .

[xsmith95]

Thanks for the praises all. I found this info very informational when I hired my PT and thought I would pass it along to you all.