Six Free Fitness Newsletters

The following newsletters are currently available by request. 

• Prehab Post-Rehab - Prevent Injuries Before They Happen 
• Top Ten Exercise & Stretches for the Office Worker
• Dirty Secrets of Personalized Training
• Deep Core Training
• Ultimate Flexibility
• Body Fat. Define it, Measure it. Lose it.

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Training by the Numbers: Exercise Guidelines to Reach Your Goals

How much do I have to exercise? A minimum of 20-30 minutes a day or 150 per week, double that to see real change

How quickly can I lose weight? Figure on 1-2 pounds per week for safe, effective weight loss

How often can I do cardio? Every day, as often as you like - as long as you're not in pain

How often can I strength train? Give your muscles a day off to recover and grow; you can do a total body workout every other day or split the routine and alternate the muscles that work and rest

How long does it take to see muscle growth? It takes about 16 strength training sessions over several weeks to see an increase in size

How do I increase muscle size? 3-5 sets with weighs that you can lift in a range of 8-12 repetitions

What if I just want to tone? Try 1-3 sets with weights that you can lift in a range of 12-20 repetitions

How about getting really strong, like increasing my bench press? Usually you'll want to be doing 3-6 sets with a weight that you can lift in a range of 1-8 repetitions, with long rests in between

How often should I change my routine? At least every 4-6 weeks, because your body adapts and you'll hit a plateau

Which is the best form of cardio? For most people, the one you enjoy most

What should my heart rate be while exercising? The simple answer for most pregnant, healthy people is this formula: (220-age)x70-75%. Higher or lower levels may not produce optimal results

Measure, Track and Burn Body Fat.

Now is the perfect time to get into peak shape. The weather is cooling and the holiday eating season hasn't yet begun. This issue will give you the tools you need.

Measure and Track Body Fat

Start by visiting bodyfat.caryraffle.com for a simple online app that measures body fat. All you need is a tape measure and internet access, and you can see where you're at today and easily track progress in the future. This app is reasonably reliable, and can be more accurate than the handheld bio-impedance monitors. Do it with a friend, and track your progress together. Do it in your office and have a competition! If you'd like to learn more about measuring body fat, I've got an in-depth review of bodyfat measurement techniques.

When is a Deficit is Good Thing?

Calories are a measure of energy. A pound of body fat is equivalent to about 3500 calories. Take in 3500 more calories than you burn, and your body will store the excess energy as a pound of fat. Burn 3500 more calories than you take in and a pound of fat will disappear. If you want to lose 10 pounds, you need to burn 35,000 more calories than you take in.  An energy deficit is a good thing when it comes to burning fat.

For safe, effective weight loss, plan on losing about 1-2 pounds per week. Reduce your weekly caloric intake by 7000 calories, or increase your weekly caloric expenditures by 7000. Or split the difference and go for 3500 of each. You should lose about 2 pounds of fat per week following this simple formula.

Don't skip meals or reduce calories below 2000 without seeking medical advice. These approaches are not safe and usually don't work. The body goes into "survival mode" when it is deprived of needed calories and may actually reduce the amount of fat that is burned. You also may not be able to exercise as hard if you don't have the energy.

Maximize Your Cardio

Did you know that there is a scientifically proven way for most people to burn an extra 500-1000 calories a week without spending any more time working out? With Interval Training, your body continues to burn calories at a higher level for 1-3 hours after you exercise, so you'll burn an extra 100-200 calories per session. If you're doing 45-60 minutes of cardio 5 days a week, it adds up quickly.

An effective interval training program will typically involve 2 minutes of cardio at 65% of your maximum heart rate alternating with 2 minutes at 80%. You'll want to see your doctor before beginning a challenging new program, and it may help to meet with a fitness professional to set the heart rate targets and review cardio programming.

The publishers of Men's Health and Prevention magazine recently interviewed me for a web article about Interval Training, which goes into more detail on the subject.

Build Muscle to Burn Fat

A pound of muscle burns 40-50 calories a day, a pound of fat burns about 5 calories. Strength training is to build "lean muscle" is effective in two ways. You burn calories while doing the exercises, and your body will burn more fat while at rest. And you don't have to bulk up to do it - training in a range of 15-20 repetitions will give you that lean toned look without the added bulk. Focus on the larger muscles like legs, back and chest for maximum effectiveness, because the bigger the muscle the more calories it burns at work or rest. For a variety of fitness programs at every level, visit trainingprograms.caryraffle.com

Deep Core Training

PUBLIC ENEMY #1 - THE CHAIR 


The problem with most People's Cores?


Sit all day and the inner Public Enemy #1abdominal muscles and glutes get stretched out and weak, hip flexors and low back get short and tight...leading to low back pain, poor balance and other potential problems. Then you come into the gym and sit, or you try to get active and things really fall apart.

The problem with most people's core training programs?

1) too much emphasis on exercises that work the external abdominals (crunches) and hip flexors (knee and leg raises);
 2) not enough work on inner abdominals, glutes and stabilization while performing movement;
 3) too many seated or lying exercise and machines, especially after sitting all day at work;
4 )inadequate or poorly targeted stretching;
5) lack of progression beyond a few basic exercises, and failure to integrate movements with core stabilization.

Poor exercise selection can actually cause or exacerbate low back pain. However, an effectively designed fitness program can help protect you from injury and may speed your recovery. Some of the principles of these programs come from yoga and pilates, but you can actually incorporate them into a more traditional strength and conditioning program and progress them to provide continued improvement. Pregnancy. Abdominal Surgery. Hernias. If you're post-partum, post surgery, or have had herniation of the abdominal wall, you'll benefit from training your deep-down abdominal core muscles.

 Here is a four step program that you can start to take to improve and train your innermost core:

Step 1- Flexibility: You can't properly work a muscle when either the opposing muscles or synergists are tight and overactive, because your joints are in poor alignment and you tend to do some of the work with the wrong muscle. You become more susceptible to injury.  Most readers will benefit from a program like the one presented in the Ultimate Flexibility article.

Step 2-Static Core Activation & Strengthening: Before you begin, wake up the muscles that have been asleep all day long! These exercises focus on activating and strengthening the core in a stationary position, good examples include the 'plank' and quadruped with raised arm and leg. Static strengthening is a good start, but you'll also want to include exercises that train your core to stabilize your body as you perform movements.

Step 3-Integrated Core Training: Activate your core as you perform strength exercises for chest, back, arms, legs, shoulders - any muscle at all. Examples include single leg versions of standing chest press, rows, biceps curls, triceps extensions, as well as lunges and exercises performed on balance boards and stability balls. It is more challenging to stabilize as your perform the exercises, and these exercises train your core to stabilize in different ways that static core training. Once you've mastered this phase with good form, add more complex, dynamic movements that require core stabilization throughout.

Step 4-Dynamic Core Training: Here, we stabilize as we move multiple muscle groups together or move in multiple planes of motion, requiring constant effort to stabilize. A few examples include walking lunges with rotation and a step to balance, or a single arm row with a reverse lunge and step to balance, or multi-planar step ups onto a bench with balance and a biceps curl. Sound complicated? They can be graceful to watch, and help you stay balanced and on your feet when - for example - you have a near miss on the ball field or crossing the street. A list of sample exercises in each phase is available at programs.caryraffle.com

URBAN LEGENDS: Two of the Great Myths of Fitness

"No Pain, No Gain" - Pain, especially that lingering sensation that you feel for days, is not necessarily the sign of a great workout. It is actually a sign that your body is adapting to new stimulus. If you continue with a similar exercise program at similar intensity, the soreness shouldn't return. You can minimize the soreness by starting light and gradually working into new routines. To read more about this subject, click here for an article from the American Council on Exercise. 

"The Fat Burning Zone" - The idea here is that you burn a higher percentage of calories from stored fat in the fat burning zone compared to the cardio zone. True, but you burn more total calories in the cardio zone - think of it as getting a smaller piece of a much bigger pie. You actually get about 100% of your calories from stored fat when you are sleeping, but the total calories burned is very low. Focus on total calories, once you've established an aerobic base, and train in the cardio zone for best results reducing weight and burning fat. To read more about this subject, click here for an article from the American Council on Exercise.

Dirty Secrets of Personalized Training

When you walk into a gym like NYSCs Bay Ridge location, you've got over 1500 pieces of exercise equipment (really!) and dozens of classes per month. How do you know which are right for you? And which may be wrong. 

Whether you train on your own, with a friend or group or with a professional trainer, personalized training is about getting the right program for you. This article will share the "secret process" a personal trainer uses to personalize your exercise program.  Try it on your own, or let me know if you need some help.

IT IS NOT WHAT YOU SEE ON TELEVISION
What's with the frightening picture of personal training presented on television?  Trainers behave like screaming drill sergeants who push and whip their clients through extreme workout programs that produce amazing results. It's like some secret dark art practiced by a cult of Adonises.

It usually doesn't work that way. Most of us in the real world of personal training follow a different approach. We design programs with careful consideration to avoiding injury, ensuring consistency and helping our clients meet their goals. And many of the best trainers aren't nearly pretty enough for TV.

ONE SIZE DOES NOT FIT ALL
Some people are on a mission to do every single exercise in the gym. Others do a very small list of the same exercises over and over again, sometimes for years and years. Then, there are those who follow a "one-size-fits-all program," a program that they've bought or pulled from the latest issue of a magazine or gotten from a friend.

When someone says to me "I've just joined and need someone to show me how to work the machines," my response is always the same: "Let's talk about the most important  machine in the gym. Your body. Let's find the right exercises for YOU."

"80% OF LIFE IS JUST SHOWING UP"
You can't succeed until you figure out what it takes to get yourself to exercise on a regular basis. Will you make an appointment with yourself and keep it? Do you need an appointment with a friend so you don't cancel? Maybe a class? Or a written program to follow and log? Can you keep the commitment to exercise on your own? Do you get bored easily? Will you push yourself hard enough? If two weeks or more pass by and you've skipped your exercise appointment, your plan isn't working.

One surprising thing I've learned since becoming a trainer: most clients train because they just will not show up on their own without the threat of being charged for cancellation. Recently a few clients even told me how good they felt after buying a personal training package: "Now I know I will workout 2-3x a week for the next few months."

The same is true of those advertised programs. The logs and variation keep you coming back and keep it interesting. No wonder people get results.

THEN WHY DO I NEED A PERSONALIZED PROGRAM?
In some cases the answer is obvious. Maybe you have a medical condition, are coming back to the gym after physical therapy, or participate in a competitive sport and need to improve performance and/or reduce risk of injuries.  For the rest of the world, a truly personalized exercise program can improve your physical condition, strength, posture, movement and athletic abilities. Incorrec exercise selection can exacerbate problems with posture and movement and will not produce the desired results, while sticking with the same program for too long will lead to you to plateau and stop improving. In some cases, this can lead to the same kind of repetitive stress injuries that you might associate with factory workers.

WHO ARE YOU?
Your personalized program starts with an inventory of YOU, including goals, medical background, and issues that affect exercise.

1. What is your age and weight?
2. What are your goals?
3. What is your current program and exercise experience? If you've taken classes or worked with trainers before, what were the results, what did you like and dislike?
4. Do you have any current or past injuries, medical conditions, pain or sensitive areas?
5. What is your lifestyle: what do you do at work and for recreation?
6. How often can you work out and how much time can you spend?
7. Which exercises do you like and which do you dislike?
8. Do you have any problems with posture and movement?



THE MISSING LINK
The single most important part of any personalized fitness program - and the oneso often missing - is a Fitness Assessment. This is the one thing that allows the program to be personalized to YOU.

- your fitness goals
- your answers to the above questions
- your posture and movement
- your current performance level and abilities

Sometimes the assessment is based on testing; often it is based on your history and a simple "visual inspection." Many times, I've already taken note of a client's issues and have them perform tests to demonstrate and explain the issue and program rationale to them.

Among people I meet in NYC, the assessment usually reveals one or more of the following issues: Rounded Shoulders; Externally Rotated Feet; Knock Knees; Arched Lower Back.  If you've got these issues, there are certain exercises that are recommended to correct them, and other exercises that should absolutely be avoided.  Learn more about assessment and try assessing yourself with themini self assessment guide.

CAN YOU GIVE A RATIONALE FOR YOUR OVERALL PROGRAM AND EVERY EXERCISE IN IT?
Once you've answered the above questions and completed your assessment, you should be able to explain why your personalized program and each exercise is right or wrong for you - right down to the number of sets, repetitions and tempo. This knowledge will transform your program and exercise selection into a carefully considered and highly personalized process.

Here are some brief examples of rationales that I might use:

The client is deconditioned and his goal is weight loss, so the program will focus on a) maximizing calories burned through cardiovascular training and working the large muscle groups (legs, back, and chest). It will also include stretches and exercises to minimize the risk that an injury will interrupt the program.

The client is a competitive runner who has been experiencing plantar fasciitis and pain in the iliotibial bands. The program will target the lower extremity postural distortion syndrome and include stretches for the calves and hip muscles (including the IT band and tensor fascia latae) along with strengthening of the gluteus medius, gluteus maximus and anterior tibialis.

2 sets of 15 single leg biceps curl with dumbbells was selected because the goals include core strengthening and building lean muscle, and the client has a shoulder imbalance that makes barbell curls or preacher curls somewhat risky and less effective.

Incline chest press and overhead shoulder exercises are not included in this program due to the client's rounded shoulders and/or history of rotator cuff injury, common upper extremity postural distortions.

2 sets of 15 repetitions with :03 isometric contraction of rear flies and shoulder external rotation will strengthen the muscles that pull the shoulder back along with shoulder internal rotation with a :04 negative to help improve range of motion.

Side-Lying leg lifts (hip abduction) is included in this program because the clients knees tend  to move inward, i.e., they excessively adduct; the hip Adductor machine is avoided because the clients adductors are extremely tight and short; the hip abduction machine is avoided because it also works the piriformis (muscles that externally rotate the hip).

YOU CAN'T PROGRESS WITHOUT PROGRESSION
As you develop your own personalized training program, think about how you will progress the exercises over the next month, and over the longer term. Our bodies adapt to a program after about 4-6 weeks at which time the program produces diminishing results. Most people think of progression as simply increasing the weight or changing the specific machines or exercises, and overlook the opportunity of varying the training modality.

If you've been focused on stable training such as machines, lying on benches and/or sitting through your workout, try standing to increase core activation and target a greater cross section of muscle fibers. Once you've mastered that, progress to exercises on a single leg, with balance boards and balls. Then come back to a more intensive stable strength training routine. Or try plyometrics to increase power.

I've got some examples of progressions here.

I know that not everyone shares my passion for exercise, but try to make the workouts as interesting as possible.  Develop a few good personalized programs and progressions that you can change at 4-6 weeks intervals or use "undulating periodization," where you vary the workout more frequently. This is the "muscle memory" secret of that popular "one-size-fits-all program" that you see advertised on television. Only better, because the program and progression is personalized for YOU.

So there you have it, the dirty secrets of personalized training. I guess they aren't so dirty after all though.

Get The Results You Want from Your Exercise Program

Whether you're new to the gym, returning after a break, or resolved to bust through a plateau and take your fitness to a new level in 2013, this newsletter has you covered.  In this issue,  the tools you need including  help Setting Exercise Goals, Assessing Your Current Fitness, Scheduling and Commitment, Exercise Program Design and Measurement, and sample fitness programs that you can adopt or adapt.

Effective Fitness Goals are measurable, achievable, yet challenging.  Break big goals up into smaller goals so that you can track progress and be motivated by little successes along the way.  Choose the right measurements of success:  Some goals like strength and athletic performance and weight loss are easily measured in pounds, or with a ruler or stopwatch. For toning, body measurements, clothes size and subjective assessments of how you look and feel and move are often a better indication of change in body composition.  Ensure success by incorporating the following into your plan: ·          ·     Burn 3500 calories (or eat 3500 fewer) to lose a pound of fat. ·      Exercise at least 150 minutes per week to maintain health and body composition, and 300 minutes weekly significantly improve body composition according to the American College of Sports Medicine. ·       To ensure safe, effective long term weight loss, make lifestyle changes that lead you to drop 1-2 pounds per week, according to ACSM and the American Dieticians Association.  ·        It takes about 16 exercise sessions over several weeks to increase the size of muscle according to the National Strength and Conditioning Association.  ·       You cannot spot reduce, according to the American Council on Exercise. Combine aerobic and strength training to burn calories so that the body draws on stored fat from all areas.  Once you've established your goals, assess your posture, movement and any problem areas using this mini-self-assessment.  Incorporate exercises that improve your posture and movement. Common problems like rounded and elevated shoulders, knock knees, out-turned feet and hips that are tilted can lead to injury, prevent you from working muscles at the optimum angle, and interfere with balance and force production. You'll perform better when working out or in sports and reduce risk of finding yourself on the disabled list.

Custom-tailor your program to focus on your goals, condition and abilities.   You probably can't wear a new suit off the rack without having it tailored to you, the same idea applies to "one-size-fits-all" exercises program, or borrowing exercises that suit another person or purpose.  If your goal is weight loss, focus on aerobic exercise, strength training large muscles (legs back chest), circuit-style training with limited rest, and multi-joint exercises to maximize calories burned.   For other goals, select the number of sets, repetitions and rest interval using the chart below. Goal Sets Repetitions Weight/ % 1 Rep Max Rest Lean/Tone (Endurance) 1 - 3  12 - 20 Moderate / 60-70% 0 - :90 Increase Size (Hypertrophy) 3 - 5  8 - 12 Moderate-High / 70-85% 0 - :60 Maximum Strength 3 - 6  1 - 12 High / 70-100% :45 - 5:00 Power (and Plyometrics) 3 - 6  1 - 10 Low / 30-45% or 10& body weight 3:00 - 5:00     Consistency/showing up takes commitment.  Schedule your workout appointments like any other important meeting. Put it right into your calendar!  Attend scheduled classes, meet a reliable friend, have an appointment with a trainer, or create your own "incentive reward" program - reward yourself for achieving a fitness goal or just for showing up. My clients often tell me that without our scheduled appointment they would find a reason to skip the gym.  I even found myself skipping my aerobic workouts or cutting them short - so I changed my schedule to alternate days of total body strength training and aerobic exercise because it made my aerobics more consistent.

500 Crunches a Day Won't Get You a Six Pack Abdominal exercises may be the most over-hyped, overdone and possibly least effective exercises.  Your abdominal muscles are covered with fat.  To see the muscles, lose the fat.  Abdominal exercises do not burn a significant amount of fat.  You cannot spot reduce.  So what's the secret?  Diet, aerobic exercises, and working the big muscle groups.

Exercise progression means continually overloading the body's system by changing the exercise stimulus. Increasing weight and/or repetitions is one way to progress, but shouldn't be the only way. Your body adapts to exercises within 4-6 weeks, you'll experience diminished return from your program as you continue doing similar exercises and a similar range of sets, repetitions, time under tension and stability.  Or in the case of aerobics, if you continue training in a steady state. You also expose yourself to the same kind of repetitive stress injuries as factory workers when you continually do the same exact movements and work at the same intensity.  Periodization is changing your exercise program at regular planned intervals.  For best results, most people should Periodize their training and cycle between 2-3 different phases of training on a 4-6 week basis. If you've been focused on stable training such as machines, lying on benches and/or sitting through your workout, try standing.  It increases core activation and targets a greater cross section of muscle fibers. Once you've mastered standing, progress to exercises on a single leg, or with balance boards and balls. Then come back to a more intensive stable strength training routine. Or try plyometrics to increase power.   I've got some examples of progressions here.  Another option is to include different types of training within each week.  Instead of splitting between muscle groups, try alternating workouts between strength, stability and power. Visit programs.caryraffle.com for a progression of programs for any fitness level.

Running the Marathon in 2013 is a realistic goal if you've been running at least 2-3 hours a week for a about a year.  Running your best time may also be possible for those who've run before, or maybe you want to get back into the marathon because an injury sidelined you?   Or run shorter distance races.  Interval training can help improve your aerobic capacity and speed, read more in this article, The Best Interval Training Technique for You. The biggest mistake people make is to assume that because they're running they don't need to do leg exercises.   In fact, a custom-tailored corrective strength and flexibility program can help prevent injury and improve athletic performance.  The steps are almost identical to those outlined above for strength training.  Assess your posture and movement, and follow the programs outlined on my website.  Has your running program been sidelined by recurring injury or pain?  It may be possible to overcome these problems with the right program.   I recently began training a new client who stopped running years ago because it hurt his knees.  After 2 weeks on a corrective program, he was able to start running without pain. My niece is one of the top divers on her Division 1 college team, but  hamstring pain and tightness has affected her ability to jump off the diving board.  She's about to begin a program to overcome this problem.  Basketball players, soccer players and other recreational and competitive athletes can often benefit from corrective programs.

Choosing the right measurement tool can be an important part of your success.  Many people want a hard objective measurement but softer measurements such as how you feel and how your clothes fit are also important.  People often rely too much on a specific measurement, or choose one that lacks positive reinforcement or accuracy.  Body fat measurements, for example, are imprecise tools, and for someone interested in losing a large number of pounds, potentially discouraging.  Changes in waist or clothing size might be a more appropriate and motivating measurement.

Body Fat: Don't Get Carried Away With The Measurements.

Body Builders and certain competitive athletes and dancers may need to obsess about their % body fat, but most of us just need a simple reliable measurement of progress. There are more than a dozen different techniques for estimating body fat, including infrared and x-ray techniques, and one that involves drinking a radioactive isotope.

Any approach gives you an estimate based on various measurements and mathematical formulas, you can't directly measure the fat like you can with weight and height. You would have to go through the inconvenience and mess of removing all the fat from your body, weighing it and replacing it to do that.

It is best to look at the body fat measurement over time to see changes, and to have it performed by the same competent person using the same equipment. In many cases, the size of your belt or fit of you clothes are more important than a number.  Here is a recap of some of the popular measurement techniques and some of the research conducted to validate them.  All of the methods have strengths and weaknesses.

Hydrostatic Testing - Immersion in a tank of water and measuring displacement is accurate within about 2% for most people. Adjustments by race are made, since African Americans tend to have denser bones while Asians have lighter bones. Air Displacement Plethysmography (The Bod Pod) is a similar but uses air displacement instead of water.

Skin Fold/Caliper Testing - Results are accurate within +/-3.5% for 90% of the population. Results for the other 10% can be off by much more. Variation by tester can be a big factor, so have the same person take the measurements and look for a trend in the results. This technique tends to overestimate body fat for lean individuals and underestimate for obese. Caliper testing needs to be done slowly, carefully and precisely, usually measurements are taken at least three times and averaged for a result.

Bioelectric Impedance - Results are accurate within +/-3% for 82% of the population, and can be off by up to 20% or more for the remaining 18%. Results are inaccurate for small changes and can be affected by hydration, skin temperature, exercise within 12 hours prior, alcohol within 48 hours, food within 4 hours, bladder and bowel content. A body scale once estimated me at 38%, almost 3x the measurement obtained from calipers around the same time.

Circumference Testing - using a few simple measurements, results are accurate within +/-5% for 86% of the population. (There is an online tester available at bodyfat.caryraffle.com, it measured me at almost the same as the calipers and is very easy to use so that you can track your results.)

Ask me - I can usually estimate someone's body fat within a couple of percent, not much less accurate than some of these techniques and a whole lot easier. (Be forewarned, you may have to show me your bare midriff!). If you get a body fat estimate that doesn't make sense - maybe from one of those diet supplement people who set up tables on the streets or at the mall - feel free to contact me for a second opinion.

The Top 10 Exercises and Stretches for the Office Worker

Whether you've been lifting weights for years, playing sports, competing in marathons and triathlons, playing basketballs or soccer, or just starting out, most of you face the same challenge:transitioning from sitting at a desk in front of a computer all day to physical activity. (The same goes for many other occupations---cops, cab drivers, pilots, and judges are a few examples of people who tend to sit a lot face similar issues. 

Proper conditioning can help avoid injuries, improve performance, and deliver better results. How? By correcting the postural distortions and muscle imbalances that office work creates.  Read on for the recommended exercises and stretches and links to an illustrated program.
The Problem:

Public Enemy #1 - The Chair Long periods of sitting can lead to tight hip flexors and weak core, including weak extended gluteals, tight and arched lower back and sagging abdominals. Over time, these imbalances can contribute to lower back pain, difficulty balancing, and less efficient movement.
Accomplices - The Keyboard and Computer Screen Leaning forward and working in front of your body for extended periods tends to tighten muscles in the chest and front of shoulder, overstretches the upper back, tighten the upper trapezius while overstretching the lower and middle trapezius, rhomboids. Breathing can become less efficient, the misalignment of the shoulder can lead to less force production in chest and shoulder exercises and increase the likelihood of shoulder injuries (especially to the rotator cuff).
Transitioning:
It is a simple matter when you break it down: Stretch the muscles that get short (tight) all day long, and strenghten the muscles that get overly extended. For the most part, these muscles are on the opposite sides of the body. For example, chest/back or hips/glutes.
A Few Words About "Cardio":
Cardiovascular exercise is THE most important exercise you can do - but the definition is somewhat misused.   Exercise scientists and the government define "cardio" as anything that increases your heart rate, and recommend a minimum of 30 minutes a day. "Cardio" is not exactly the same as aerobic exercise - an activity is aerobic when your perform it for one minute or longer (at which point your body uses the aerobic energy system, fueled by oxygen).

Depending on your fitness level and goals, cardio could be brisk walking, stair climbing, dancing or running 5 miles. It could also be weight training. In fact, circuit training with limited rest between exercises can burn a similar number of calories and produce some of the same benefits as aerobic exercises. If you want to maximize your weight loss and conditioning, a trainer can assess you and give you a personalized target heart rate for your cardio training.

The trick with cardio is to find something that is comfortable for you to do and holds your interest. Your exercise and flexibility program can support your cardio training. Whether you're just starting out or competing in triathaons and marathons, you can improve performance and reduce the risk of injury.

And Now...The Top 10:
•Chest Stretch - Targets chest and front of shoulders; can improve posture and breathing and reduce risk of shoulder injuries
•Kneeling Hip and Quad Stretch - Targets hip flexors and quadriceps; can improve posture and reduce risk of low back and knee pain and injuries
•Calf Stretch - targets calf muscles and can reduce risk of knee and hip injuries and also help with Achilles tendon and plantar fascia
•Foam Roll Iliotibial Band - the IT band is difficult to stretch, and can contribute to many problems including knee pain and injuries
•Hip Abduction - Targets the gluteus medius and maximus; can indirectly help relax the IT Band and reduce the risk of knee injuries and low back pain and injuries.
•Rear Delt (Reverse) Fly - Targets rear deltoids, lower and mid trapezius and rhomboids; can improve posture and breathing and reduce risk of shoulder injuries
•Row - targets lats, rear delts and retracts the scapular, can improve posture and breathing and reduce risk of shoulder injuries
•Squat - Targets glutes and leg muscles, can improve posture and reduce risk of back and knee injuries.
•Leg Press - Targets glutes and leg muscles, can improve posture and reduce risk of back and knee injuries
•Plank - Targets the transversus abdominus and other deep abdominal core muscles, important for protecting the back and spine, and improving posture and breathing.

Click here for an illustrated program that you can print and forward to friends. 

The Fine Print  
These are typical exercises recommended for office workers, different exercises may be appropriate for you. Schedule your fitness assessment with a Certified Personal Trainer for your personalized recommendations. See a doctor before beginning any exercise program, and seek professional input if you are pregnant, have high blood pressure, heart disease or any other medical condition. Proceed cautiously at your own risk.

Myths About Perspiration, Fluid Replacement Guidelines, Your Personal Hydration Program

We're on track for the hottest summer on record, and with everybody sweating more, many of you have asked about hydration and fluid replacement strategies. This posting  reviews common myths about perspiration and provides hydration and fluid replacement guidelines to enhance exercise and sports performance and avoid heat related illnesses.  Information comes from authoritative sources including position stands of The American College of Sports Medicine and peer reviewed publications of the National Strength and Conditioning Association.

MYTHS ABOUT PERSPIRATION #1 - The More I Sweat the More Calories I Burn.  FALSE.  Perspiration is part of our body's cooling system, it does not necessarily require burning calories or correlate with caloric expenditures.  Example:  stand outside on a very humid 90 degree day, and you will sweat profusely.  Run indoors in a very dry 65 degree environment, and you may hardly break a sweat. #2 - I Can Sweat The Weight Off.  FALSE.  -Weight loss due to sweating indicates dehydration.  This weight is water that needs to be replaced, it is not the stored body fat that you really want to lose.  In sports like boxing, MMA and wrestling, participants may temporarily sweat off a few pounds to make weight - but will immediately begin rehydration before the exercise event.

YOUR BODY'S HEATING AND COOLING SYSTEM  Whether from exercise, movement or shivering, muscle activity generates heat, which your blood circulates. Your body cools itself by increasing blood flow close to the skin and through evaporation of sweat. Research has shown sweat rates range from .5 to 2 liters per hour with marked differences between individuals.  The amount of sweat varies based on individual characteristics such as body weight, genetics, heat acclimatization, and conditioning, and environmental conditions such as heat, humidity, clothing and equipment.

EUHYDRATION, DEHYDRATION, HYPERHYDRATION   Euhydration means we're at our normal hydration level and weight, and this is the most desirable state.  For most people water is about 60% of body weight when we are euhydrated. Dehydration is easily measured by calculating lost body weight before and after exercise.  Ten to 14 days of training in heat will help you acclimatize and reduce risk of dehydration. Lose 2% of body weight, aerobic exercise performance and cognitive abilities are degraded.  Lose 3-5% of body weight, there is risk of heat related illness.  The rate of sweat production declines and can lead to hyperthermia - overheating of the body and brain.  Life-threatening exertional heatstroke occurs when body temperature exceeds 104 and internal organs begin to shut down. Whether you're working out, running, walking, or even sitting outside in hot humid weather, every pound you lose is a sign that you've lost about a pint of water. Hyperhydration, drinking an excessive amount of water before an athletic event or exercise (more than euhydration), has not been found to improve athletic performance and is not recommended.

GENERAL FLUID AND ELECTROLYTE GUIDELINES NSCA provides the following general guidelines for fluid and electrolyte replacement: Before exercise event:  Drink 16 ounces of water two hours before;  drink 8 ounces sports drink 10-20 minutes before. During exercise event:  Drink a sports drink that contains 30-60 grams of electrolytes and 120-240 grams of carbohydrates per hour to prevent fuel depletion.  Drink 8 ounces of fluids every 15-20 minutes. After exercise event:  Drink 2-3 cups of fluid for every pound of body weight lost. Competitive athletes, marathoners and triathletes will benefit from a more personalized hydration program tailored.

YOUR PERSONAL HYDRATION PROGRAM  Developing your own individualized program is actually easy. ACSM'smost recent position stand on fluid replacement  recommends individualized programs because our sweat rates vary. Weigh yourself before and after exercise to determine your rate of fluid loss due to sweating, and rehydrate accordingly.  If you lose a pound in a half hour, replace it with 16 ounces of fluid per half hour of exercise.  This may vary depending on weather, intensity and clothing, but over time you should be able to make adjustments. Begin to prehydrate a few hours before your exercise event, so that your stomach contents are emptied, fluids are absorbed by your body, and urine flow returns to normal.  Rehydrate during the exercise event to replenish the fluids being lost.

ELECTROLYTES, SODIUM AND HYPONATREMIA Electrolyte and sodium depletion and replacement is more difficult to individually quantify and program because it requires blood testing.  Electrolyte and sodium depletion can cause muscle cramping.   Profuse sweating over time can literally flush sodium out of your body;  if not replaced, a dangerous condition called hyponeutremia resuts.     Most people don't need to be overly concerned with hyponatremia, but participants in extended exercises events, including marathons, triathalons and sports in hot humid weather should consider electrolyte replacement or salt tablets. The concern here is the potential for athletes to overhydrate with water. Interestingly, ACSM has found that sodium replacement does not reduce cramping in triathletes, implying that muscle fatigue and energy replacement may be more important factors.

Do You Need to Change Your Workout?

Whether your goal is to improve performance, slim down, cut-up, bulk-up, reduce risk of injury or work around a problem area, a carefully considered change up in your workout might be just what the doctor ordered.  In this issue, the signs that your fitness program needs a change and the changes that can take you to the next level.

If any of these statements are true, a change in program is overdue. You've been doing the same exercises for more than 6-8 weeks, the only change has been to increase weight.   Your body adapts to the exercises, you will experience a diminished return on investment in terms of muscle development, and changing body composition (gaining or losing weight). Planned changes, or periodization, can help you break through the plateau.   What's more, continually performing the same exact movements makes you more susceptible to repetitive motion injuries.  Read more here Machines vs. Free Weights You're taking up or increasing participation in a sport or activity (running, cycling, hiking, basketball, soccer, and so on).  Your fitness program can complement and enhance your activities and sports participation, or it can conflict with them.  You may have noticed a particular problem since increasing your new activity, small adaptations to your workout can make a big difference. Your goal or timeline has changed, you may want to get into shape for a vacation or wedding or the beach.  Simply doing more of the same thing may not be the optimal solution;  in fact, you're more likely to see diminished return and experience some sort of injury that prevents you from reaching your goal. You've got a new health issue, to name a few common ones: back, neck or shoulder pain; blood pressure; broken bones; cancer; depression; diabetes; GERD; hernia; plantar fascitis; pregnancy; surgery; tendinitis.   Programs can be modified to achieve results and help deal with most issues. In some cases, exercise can be part of "the cure" or recovery. You're bored or having trouble sticking with an exercise program.  A new routine can be just the thing to motivate you. Of course, it should also be relevant to your fitness goals and level. Ten Changes to Make Today 1.  Get off the Machines They're a great place to start and can be an important part of the program... but if you've gotten stuck in a machines-only exercise rut you're doing more to work the machines than to work your muscle in a meaningful way.  Plus, they may put you at risk of repetitive motion issues.   Read more here Machines vs. Free Weights 2.  Decrease Stability/Decrease Weight/Increase Repetitions Strengthen your core and burn more calories as you workout. Performing exercises standing, on an exercise ball, on balance boards or with suspension training like TRX are a good way to go.  A stronger core can also improve your performance in lifting and many sports and give you a tighter and fitter appearance. 3.  Increase Stability/Increase Weight/Decrease Repetitions Go heavy at almost any age to increase muscle - since muscle burns more calories than fat, you'll begin losing weight while you rest!  Carefully select exercises and pay attention to proper form. 4.  Change the Tempo  Increasing time spent on the eccentric (negative), adding an isometric contraction to exercises, or simply slowing the overall tempo - and increasing the time that the muscle is kept under tension rather than the weight - can help produce gains in strength, endurance and muscle size and break through plateaus.  Longer negatives increase strength and endurance, isometrics help cut and build muscle size. 5.  Plyometyrics   Increase explosive power, reduce risk of injury and have some fun with Plyometrics.  Participants in a well-designed program of stretching, plyometrics and weight training reduced landing forces from a jump by 20 percent, and increased their hamstrings strength by 44 percent.  Plyometrics can also be applied to upper body exercises and sport specific training. Click here to learn about how many sets and reps you should be doing and see program examples at programs.caryraffle.com. 6.  Assess, Correct, Emphasize and Eliminate  Bad posture and movements patterns can reduce performance and increase risk of injury.  A movement and postural assessment like the one on my website can identify which muscles are tight and need stretching and which are extended and need strengthening, and help determine which exercises and stretches to add or remove from your program.  You can learn how to assess yourself at assessment.caryraffle.com. 7.  Change the Mix or Timing of Strength and Aerobic Training  As a rule, if you want to get improve your running speed do cardio before strength, if you want to increase strength or build muscle, do cardio after.  The timing change that has personally helped me the most is to alternate days so that I can go all-in every day. 8.  Work One Side of Your Body at a Time  One side may seem weaker or smaller than the other, but that's only the beginning. Unilateral exercises can help improve core strength, and improve your overall strength by improving "neuromuscular efficiency" - the way your brain "recruits" muscle fibers.  This is time consuming, so you may not do it every time or for every muscle.  Read my article The Brain Train. 9. Superset and Circuit   Combine two or more different exercises for the same muscle group, with no rest in between, such as a chest press followed by pushup, and you can work the muscles longer and harder before tiring or risking injury.  Alternate between front and back of body or upper and lower body so that you don't have to rest in between, you will buirn more calories and increase the number of exercises per session. 10.  Interval Training  Alternating between higher and lower intensity in your cardio workout could be right for you if you have a good cardio base and want to improve performance or increase weight loss.  You'll also burn more calories for a few hours after exercising with interval training.  Read my quotes in this article The Best Interval Training Technique for You, on fitbie.com, from he publishers of Men's health Still Stuck?  Get a Partner.  Join a Class,  Hire a Trainer  If two weeks or more pass by and you've skipped your exercise appointments, your plan isn't working.  Do you need an appointment with a friend or trainer so you don't cancel? Maybe a class? Or a written program to follow and log? Can you keep the commitment to exercise on your own? Do you get bored easily? Will you push yourself hard enough?   Do you need my help?

PRE-HAB/POST-REHAB: Reduce Risk of Injury. Speed Recovery. Prevent Reinjury

Are you or someone you know in treatment for an injury? Have you completed treatment and entered the post-rehab phase? Are you healthy now but headed towards your next injury?

Nagging pains, problems, and injuries involving muscles and joints are an inevitable fact of life. Joint replacement surgeries are increasingly common. The good news is that a carefully designed fitness program can actually reduce the risk of injury, speed recovery, prevent re-injury --- and can even help athletes improve performance. Choose the wrong exercises, however, and you could be setting your self up for future problems.

COMMON PROBLEMS:  What To Do.  What To Avoid.

The case histories below present a few common problems that can be observed and addressed in a fitness program, and some suggestions for each. You may have to make some changes to adapt your program to these phases, but you can still have a program that is effective and fun.

Case History #1 - Rounded Shoulders
Likely Injury: Rotator Cuff, Impingement, Biceps Tendonitis
Add to program: Chest stretch, reverse fly, scaption, close grip row, external rotation/rotator cuff strengthening
Avoid: Overhead shoulder exercise, incline chest press, front row, behind neck exercises
Case History #2 - Knock Knees
Likely Injury: ACL/MCL Tear, possibly knee or hip pain, frequent ankle sprains
Add to program: Side Lying Leg Lift, Single Leg Press/Squat, Hip stretch, IT Band Stretch
Avoid: Adductor
Case History #3 - Externally Rotated Feet (Feet Turn out)
Likely Injury: Plantar Fascitis, Achilles Tendinitis, calf cramps, frequent ankle sprains
Add to program: Foam Roll and stretch calves, toe raises, side lying leg lift, single leg press/squat
Avoid: Calf raises


Case History #4 - Arched BackLikely Injury: Low Back Pain, Disk injuries
Add to program: Planks, lower body and back stretching, unstable exercises
Avoid: Excessive hip flexion and abdominal flexion (sitting, leg raises, crunches)
Case History #5 - Poor Balance
Likely Injury: Slips and Falls, Hip Fracture
Add to program: Single leg exercises, core strengthening
Avoid: Extended periods of sitting.

PRE-HAB AND POST-REHAB TRAINING PROGRAMS

In many cases, proper training can prevent injuries before they happen and improve athletic performance. It may not be possible to reduce the risk of accidents, but you can train to reduce injuries from other sources such as falling, poor posture, and muscle imbalances. The Prehab Academy includes an assessment, to help identify areas in need of attention, and programs designed to carefully get your body back into a regular training routine while preventing a recurrence.