080620 Exercising for weight loss by Daniel Pare
Why is a strength and conditioning coach who trains athletes, for all kinds of sports, writing about weight loss? Several people have asked me these questions over the years and some still do. I simply answer every time “got to get strong”.
Interval training means that you run or fast walk for 2 minutes at best and then, you rest for 2 minutes and you repeat. If you do not want to start working out with weights, because you are afraid then, interval training, for running I encourage. Let’s understand that 2 minutes at the beginning may be just too much and you will/may not last. Start much lower. Fifteen (15) seconds run and sixty (60) seconds rest/walk and repeat until you realise it is enough. The best way to find out it is enough is to take your heart rate (before and after). Your heart will tell you exactly when it is time to go and repeat. Doesn’t that make sense? Hey, if the first time you do this you can only do the 15 second-mark once or twice… so what? That is all your body will allow you to do on that day! Absolutely nothing wrong with that. I see that a lot.
Here is an example on how to proceed. You walk for 1 minute (more or less depending on how comfortable you feel) at your own pace then, you stop and take your HR (let’s say it is 90), then you begin walking at a faster pace or running for 15 seconds, you stop and take your HR (let’s say it is 114). Now you wait 60 seconds and take your HR and you get a reading (let’s say 108). You also realise that you are still a little out of breath, so you stay there and wait another 60 seconds then you take your HR again (let’s say it is now 90). You start walking again and you repeat the same sequence.
As you begin to see an improvement such as the time between your HR (after your run) and the time at which you are ready to start again) your RHR took less to achieve-this simply means that you are becoming more conditioned for the activity you are doing (in this case running/fast walking), you honestly feel like you can go longer like go up to 30 seconds, and keep monitoring yourself with your stopwatch (please, make sure to document it every time you are doing it). Remember one thing: If you do or increase this process too fast (without listening to your HR & RHR, you will for sure have to go back in time). Your heart rate knows best. Listen to it.
Any physical activity needs an Anatomical Adaptation and, of course, the approval of your health care professional. This simply means that you must be physically ready and if you go too fast and skip that adaptation, it is going to slow you down. This also means that you should go see your doctor before you get started and let him/her know of your intention.
Now, here is what I have been doing over the years with my clients and members that are interested in a strength training program. My strength training programs are very simple and quite effective, “We only do what is necessary to get the results”.
With my guidance they perform exercises that are 99% of the time including legs. I also teach them how to take their hear rate (HR) before and after each exercise (including light cardio and stretching), they only go back to the next set, if their heart rate allows it. They use a weight they can perform for sets 5 reps with proper form and technique. They do not do more than 3 exercises, at best, per session. They also learn how to breathe while exercising and stretching.
If you remember at the beginning of this article I told you that yes, I was a scientist. The truth is I am not, but I track and monitor every aspects of each program as it unfolds. I collect data from each client/member. I study that data and so on. I also said at the beginning that I did not read magazines/books on training, but what I forgot to mention is that I wrote a book in previous years that compiled what my clients experienced/results. Whether someone needs to lose 20 lbs or 50 + lbs it is happening!
Why are people losing weight on a strength training program?
“They are becoming stronger. A healthy and strong muscle will burn a lot more calories at rest than a weak muscle. That is why”
I hope this article helps you understand more about weight loss and quite frankly the healthier and proper way to go about it.
Understanding the underlined words/statements:
-Yourself. First and foremost you must be setting a realistic objective/goal for yourself. Be honest and start slow. It is much better and way more encouraging to start very slow and have to move up then, having to cut back.
-Body/Joints. You are presently overweight and thinking of starting to run to lose the weight. Be very kind to yourself and take it easy. That constant pounding on your joints in just not a good idea and it is certainly not a way to remain healthy.
-Most are bouncing, you should be gliding. When one is running, one should be using his/her foot from heal to toes. Most are bouncing. If you are bouncing you are running on your toes. Learn how to do it right first.
-Good stuff/good food. This simply means that you most start shopping for best foods to eat, so your body can get to proper nutrients to feed itself. This will mean “thanks to you or no thanks”.
-Strength training – not bodybuilding. Strength training is training to become stronger, building strength, accompanied with some muscular size (in regard to the training). For bodybuilding the objective is become muscular, building muscular size, and not necessarily stronger.
-Scared. Most people (males and females) are literally scared to start working out with weights. They usually think that it is not good for them (some of you may suffer from (fibromyalgia) or other ailments/sicknesses. All I am going to say is this, I have trained and still train people suffering from fibromyalgia, diabetics… and they are improving. It could also be that you are afraid to become too muscular! That is simply not going to happen. Most that are involved in a bodybuilding program are precisely looking for increase in muscular mass. A strength training program will not only get your body stronger (bones), it will also strengthen your muscles by avoiding muscular soreness. If strength training is done right… that is exactly what happens.
-Whole body maybe at risks. When you begin to run for the first time ever or maybe in years, remember that your body is not used to this and to fastest you go at it/the strongest you decide to take on this challenge, it will be an enormous challenge to your whole body. If you are not nice to yourself and do not take your time to get accustomed to running, you will likely get hurt. So please, just be careful.
-Effortlessly. This simply means that when one runs, he/she uses a great running technique that allows him/her to run more efficiently (this takes lots of practice), therefore, called effortlessly.
-Interval training. This kind of training is ideal for anybody. It is about timing yourself when you are working out (in our case running). It is my opinion that interval training should not exceed 2 minutes. The more efficient you become at it the better your results will be.
-HR & RHR. Heart rate and resting heart rate. This will differ from person to person.
-Anatomical Adaptation. This simply means, that when you begin any kind of exercise program, you must prepare yourself. Start slow and allow your entire body the time to be ready. It could be a few weeks or a little longer. Once again, if you are doing too much, your body has its way to warn you. Just listen and be smart about it.
Fibromyalgia (fi·bro·my·al·gi·a) is a condition that causes pain all over the body (also referred to as widespread pain), sleep problems, fatigue, and often emotional and mental distress. People with fibromyalgia may be more sensitive to pain than people without fibromyalgia. This is called abnormal pain perception processing. Fibromyalgia affects about 4 million US adults, about 2% of the adult population. The cause of fibromyalgia is not known, but it can be effectively treated and managed.
Daniel Pare, strength and conditioning coach, St. Thomas,
519-633-0771, fax 519-637-1210,