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When’s the Last Time You Changed Your Workouts? Here’s 5 Steps to a New and Improved Workout

June 5, 2012 by ptpt 3 Comments

When’s the last time you changed up your workout?

Been doing the same thing for years?

Not getting the results you deserve?

Got a nagging injury or pain that you’ve been dealing with for years?

Its time for a change…

Typically gym workouts go something like this:

Step 1:  Walk on the treadmill for 5 minutes

Step 2:  Lift weights – Chest and Back, Legs, Shoulders and Arms, repeat.

Step 3:  Take a class or do cardio – Aerobics classes, treadmills, stair climbers, etc.

Step 4:  Stretch – touch your toes, butterfly, talk and leave.

At Innovative Results, we take a slightly different approach.

In order to get the most out of your workouts, you have to stimulate the body in a lot of different ways.    Warm up should be so much more than a 5 minute walk.  You must stimulate the nervous system, to turn on your body and prepare it for the work ahead.  Your strength portion should involve movement patterns, in multiple planes of motion, using a variety of stimulus (weights, Kettlebells, body weight, resistance bands, ropes, and more).  And conditioning is our word for ‘cardio’.  Conditioning builds your cardiovascular system, increases stamina and endurance and is important for every person.

Here’s a breakdown of a workout:

DISCLAIMER:  Developing the right workout for an individual can become very specific.  These are not recommendations, but think of them more like a rough template for your workouts.  If something doesn’t make sense, or stimulates a question, please ask us by leaving a comment.  We will get back to you accordingly.

Part 1 – Preparation – pick a few of the following and spend about 10-20 minutes getting your body prepared for work.

SMR – Self Myofascial Release – This includes foam rollers, Trigger Point Tools , Rumble Rollers, Sticks and other items.

Ankle/foot Mobility – most people’s feet and ankles are weak and stiff.  Neglecting them can quickly reduce performance and can lead to injury throughout the body.  Your feet are the foundation of your body, so take some time to keep them happy.

Dynamic Stretching Series – a variety of stretching can be used before a workout.  We prefer to walk people through a series of dynamic movements to open up the ankles, hips, upper back and shoulders.  This increases blood flow, primes the muscles and opens up stiff joints.

 

Eischen’s Yoga – Jon Hinds has an incredible DVD on this subject and these movements have become a foundation of our program.  These are perfect for beginners looking to develop stability, but are also incredible for advanced athletes to use for warm ups or recovery.

Core Series – I hate using the word ‘CORE’, because it has been abused for so many years.  My definition of the core includes everything except the legs and arms.  Shoulders, upper back, midsection and hips.  These muscles play a vital role in our movement and are involved in a variety of tasks.  Some stabilize, while others are prime movers.  Depending on the person, we need to make sure these guys are turned on and functioning correctly before we move on to bigger, heavier, more challenging exercises.

Corrective Exercise to address weak links in the chain – We all have our weaknesses.  Maybe its from an old injury or long hours at the office, but either way, we need to expose these weaknesses and address them to look, feel and perform at our best.

Part 2 – Fire up the Engines – I like to include all of these in each workout.  Use proper progressions to match your ability level.

Locomotion – This can include a variety of running, side shuffles, karaoka, butt kickers, skips, high knees, etc.  Since moving around on our feet is the foundation of movement, it is important to groove these patterns.

Plyometric progression – Plyometrics became big in the 90s, mainly with athletes, but beware.  While properly using plyometrics can be beneficial for almost everyone, doing them incorrectly can quickly lead to injury.  Start by learning how to land correctly, then you can progress into bigger and faster movements.

Med Ball Series – Medicine balls are incredible tools.  They can be used in many ways, in many different directions, using a variety of tempos.  You can do simple movements or progress to more explosive movements, like throwing.  This is a great way to groove movements and create explosive power in different movement patterns.

Part 3 – Strength Work – Getting stronger is vital for everyone.  Sometimes this can start as simple as isometric stability work, but it can also progress into heavy lifts, carries and other movements.   Exercise variables, such as movement pattern, sets, reps, rest, and tempo can all be altered to fit your goal and ability level.

Use gravity or other tools to challenge the body in a variety of ways.  Bodyweight, weights, bands, sleds, stones, ropes or other tools can be used.  Don’t get stuck doing the same exercises for years.

Typically Compound Movements – Isolated exercises (works one muscle) have their place in the strength world.  When someone has an imbalance or injury, it is important to isolate that muscle and strengthen it.  After some focused effort, then it is important to integrate that muscle back into larger, compound (multiple muscles) movements.  Remember, the body moves by using a combination of muscles, controlled by a network of nerve cells.  Stability, strength and power all stem from a clear line of communication between the nerves and muscles.   Utilizing a variety of compound movements helps open up these lines and helps us move better and more efficiently.

Proper progression of each movement is important.  People should start with stability exercises first.  Once they can stabilize and maintain integrity with basic movement, then we can add resistance.  Strength work is more difficult and requires a foundation of control and coordination.  As strength is developed, then we can safely progress into more explosive, power type movements.  There are literally thousands of movements, but a good coach can tailor make a workout to fit the ability level and goal of each person.

Planes of motion – Sagital – Frontal – Transverse.  The fitness world seems to have gotten stuck in the sagital plane.  Most exercises are some variation of forward and backward (push/pull, squat/hinge, etc).  The real world moves in all directions, especially in sports.  We train people in every direction to ensure 360 degrees of strength and to resist against injury.

Teaching the body to work as a unit, strengthen the chain of muscles involved and move toward desired outcome (muscle, reduced bodyfat, performance, etc)

Part 4 – Conditioning

Sometimes conditioning can be combined with the rest of the workout, but it can also be reserved for the end of workouts…Depends on the workout and goal of the day.

I reserve the bulk of this work for the end, so that the body is not exhausted during the strength portion of the workout.

Our body uses 3 basic energy systems:  Aerobic (3min +), Lactic (20sec – 1min)  and Alactic (0 – 12 sec), so be sure to test and work all systems.   In the 80s, aerobics dominated the market place, but today high intensity work seems to have taken over.   I believe that everyone needs some balance of all three to look, feel and perform at their best.

Part 5 – Relax and Recover

Finishing a tough workout and walking out the door is NOT ideal.  I’m sure that you’ve worked out hard,  driven home or to work, and had a hard time getting out the car.

Take some time to relax after your effort.

Cool down starts by allowing the heart rate to reduce from the workout.

Can also include Trigger Point, static stretching, ice, contrast showers, breathing techniques and proper nutrition.

Using a variety of these techniques can allow you to do more work, with less pain and better results over time.

So, there ya go.  A quick template that, hopefully, helps you put together a better, more inclusive workout.  We could literally talk for days on more information, but this should stir up some questions and we can always dig into more detail on other posts.

Hope this helps out!

Interested in This Style of Workout?

Schedule your FREE Trial Today!

 

Filed Under: Blog, Movement - Exercise Tagged With: 5 Steps, Body Weights, Challenging Exercises, Gym Workout, Lifting Weight, Physical Exercise, plyometrics, Recreation, sports, Static Stretching, strength training, Strength World, Take Some Time, Time Get, tough workout, Weight Training, Workout Go

Are you Overtraining or Making Progress Toward your Goals?

July 17, 2011 by ptpt 6 Comments

Exercise is a stress on our bodies.  When our bodies are able to adapt to the stress, we make progress.  When we are unable to adapt efficiently, then our bodies begin to break down.  The goal of this article is to give you a brief overview of the types of overtraining that occurs and how to avoid it.

There are basically 3 different types of overtraining which include sympathetic, parasympathetic and central nervous system overtraining. What does that mean?  Well, here are some simple breakdowns of each category.

‘Type A’ Adrenaline Junkies

Not the sign of a good workout

Sympathetic overtraining is probably the most common type of overtraining these days and occurs from an excessive amount of strength/anerobic activities without proper time to recover between sessions.  Day to day mental stress also affects this system, so stress levels outside the gym have to be addressed and accounted for if you want to keep this balanced and healthy.  Common symptoms include loss of appetite, weight loss, disturbed sleep patterns, increased resting heart rate, irritability, decrease in performance and fatigue.

Cardio Junkies

Addicted to runner’s high?

The second category is called Parasympathetic overtraining and is more commonly seen in endurance type athletes.  It is caused by an excessive amount of aerobic type activity.  “Cardio junkies, triathletes, runners and other distance athletes are most susceptible to this type of overtraining.   Symptoms can include depression, unmotivated and a general disinterest in things.

Olympic / Power / Strongman Lifter Types

The 3rd category in central nervous system (CNS) overtraining and occurs from excessive high intensity activities such as Powerlifting, Olympic weightlifting, plyometrics, strongman and other power drills.  This typically occurs when the volume of these types of activities os too high.  Symptoms can include decrease in reaction rate, lower strength, poor motor skills, and decreased ability to focus.

So how can you avoid overtraining?

Planning your workouts is essential.   Assessments are key to figuring out where your ability level is and then goal setting to determine where you want to go.

These days there are lots of programs that throw people into high intensity workouts and run them into the floor every time they come in the gym.    Other people may jump right into plyos or running long distances.  This is a recipe for disaster which can lead to overtraining, injury and more. The key to long lasting success is the ability to vary workouts between stimulating and recovering, using all three energy systems and adjusting exercise variables to allow proper progression towards your goal.

At Innovative Results we use proper alignment, exercise progression and varying intensities as the foundations of our workouts.  Its not just about getting a tough workout!  Varying ability levels and goals dictate the exercise selection and intensity of each workout.  Over time, everyone makes progress toward their goals safely and efficiently.

Remember, there is no “one size fits all” program that works for everyone.  Each person is unique and requires slightly different programs in order to perform.  Taking the time to learn and apply these principles can mean the difference between positive results and frustration.

Recommended reading

You deserve more than just a great workout

3 aspects of movement that affect your workout

9 ways to renew, recover and feel your best

If you need help developing a program, fill out the form below and a member of our training team will contact you!

We work with clients all over Southern California and have helped thousands of women, men and athletes look better, feel better and perform better!

Resources:

“Ultimate MMA Conditioning” Joel Jamieson. 2009 Peak Performance Inc.

“Acute Exercise Variables” Tony Bruno.  AB&C Fitness.

Filed Under: Blog, Guidance - Coaching - Support, Movement - Exercise, Recovery Tagged With: Athlete, Common Symptoms, Costa Mesa, costa mesa gym, costa mesa personal trainer, Exercise Physiology, Exercise Progression, goal setting, health, healthy living, Heart Rate, Innovative Results, Intensity Workout, Mental Stress, Nervous Systems, over training, overtraining, Overtraining Symptoms, Personal Life, Physical Exercise, Psychological Stress, stress, tough workout, Types Activities, Weight Losses, Weight Training, workout

IR’s Active Performance Hour is Calling You Out

September 8, 2010 by ptpt 6 Comments

I DARE YOU TO COME AT THIS HOUR!!!

 

Ready for a training hour that encourages competitive drive and will test your mental and physical limits?

Check out Innovative Results Active Performance Class!

Our Active Performance Training is designed to help people get bigger, faster, stronger, and be able to go for longer.

This is the perfect solution for hard core athletes, weekend warriors or anyone with a competitive spirit.

Tuesday & Thursday at 6am & 6pm.

All attendees of IR’s Active Performance must test-in to the class.  If you are ready to get started fill out the form below and let’s get to work!

Filed Under: Blog, Events, Movement - Exercise Tagged With: Active Performance, Blast, Costa Mesa, Costa Mesa CA, Costa Mesa California, costa mesa fitness, costa mesa workout, Form Below, Get Started, Hardest Training Ever, Innovative Results, Insane Workout, Power Hour, Testosterone, tough workout, Toughest Challenge Ever

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Contact Us – info@innovative-results.com

Disclaimer: All quotes are the experiences and opinions of individuals, actual results may vary.

 

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