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Train SMART!

Posted by ruff-fitness on August 1, 2010 at 4:50 PM

Train Smart!

The goal of Ruff Fitness is to bring clients the latest in "cutting edge" science based training, helping each client improve their fitness and ability to move to new heights regardless of where they are starting from. Our goal is to empower every client - with improved fitness, confidence and self-esteem. What steps or strategies can you use to make sure you get the most out of your training?

One successful strategy is to set SMART goals. These can be both short and long term. These goals should include the following:

Specific - Narrow down what you hope to achieve. When and how will you accomplish your goal? Determine small milestones along the way and celebrate when you reach them.

Measurable - How can you determine improvement? Include ways to gauge your success. This could be time spent exercising, body fat, distance traveled, pounds lifted, classes attended etc.

Achievable - Make sure your goals are realistic – before you can run a marathon you should run a 10K. Set a goal that is reachable yet causes you to go beyond what you’re currently doing.

Relevant - The goal has to be important to you. Examine your inner motivation and be passionate about what you want to achieve.

Timely - Successful behavior change doesn’t happen overnight – it takes time and effort. Break your goal into manageable segments with a realistic time frame for accomplishing each.

Getting Results!

Training is only one step in the process! We will work with you to help set up a plan and a schedule, so you can reach your goals. Remember, it’s not just about training hard; it’s about Training SMART!

• Proper Nutrition throughout the day

• Hydration

• Exercise daily

• Vary your intensity levels – Recovery = Improvement

Training for Your Favorite Sport

Posted by ruff-fitness on July 4, 2010 at 12:40 PM

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Over a 30 year career in the Fitness Industry I have had the opportunity to work with many athletes from all different sports. I find that most have little or no idea about the strength demands of their sport or current strength training methods. After talking with many of these athletes about this, the answers are invariably the same.

• If they have some free time, they think they need to be golfing, playing tennis, swimming, biking, running etc.

• The additional pounds added from strength training will decrease performance

• They just don’t know what to do!

What we know for sure is there is no doubt that a comprehensive strength training program can benefit an athlete – any athlete! But what exactly is a “strength training program?” For many, this conjures up visions traditional single joint weight training. Although this form of strength training is valid for some, it is not for most athletes. The type of strength training that is much more appropriate is functional strength training.

Let’s look at the physical demands of some of your favorite sports - Golf, Tennis, Running, Biking and Swimming.

1. All five sports require a strong core, defined for our purposes, as the area between the sternum and the knees (every one of these muscles attaches to the pelvis).

2. Swimming is not a ground based activity. Therefore, the core and rotation become the basis of movement.

3. Tennis, golf, biking and running are dominated by single leg movement as well as a large rotational component.

4. Balance and stability are two more components used in all five sports; remember that balance and stability drive strength.

Hang with me for a bit…The sports you play involve many variables - ground contact, multiple planes of motion, multiple planes of stabilization and integrated movements. Also speed, power, force production and force reduction. Therefore, your training should include all of these components.

What we are talking about here is training movements not muscles -the body works as an integrated unit and should be trained that way. Looking at strength training through these “new eyes,” we now have to ask the following questions:

1. Is my training dynamic: A training environment that allows us to dynamically load multiple muscle systems to create powerful movements? A good example is to move from Seated Machine Chest Press to standing Chest Press.

2. Is my training multi-planar: Think of your golf and tennis swings – you need a training approach that prepares you to stabilize multiple muscle and joint systems in a 360 degree fashion?

3. Is my training proprioceptively enriched: Training in an environment that teaches the Central Nervous System how to communicate more efficiently with the rest of the body? An example of this is balance training.

4. Is my training systematic: Training with a plan to get from point A to point B?

5. Is my training progressive: Basic conditioning and skill acquisition before advanced conditioning and skill execution? Slow and controlled to fast and chaotic.

6. Is my training specific: Mimic the target activity? This includes all of the appropriate joints as well as the speed and amplitude of movements. The principle of specificity dictates that you “train like you play/live.”

If the answer is “yes” to all of the above questions, then you are well on your way to an effective functional strength training program. Training with stability balls, bands, medicine balls, dumbbells and training in unstable training environment are some of the methods used to train more functionally. This does not mean that training becomes a circus act. The risk versus the benefits must always be taken into account. I always ask, "What is the reason for this exercise?"

Use this Training checklist and ask yourself the six questions to make sure that your training will be specific and effective for whatever goal or sport you’re training for. You’ll take your game to a whole new level by training with a purpose and working integrated movements, instead of isolating muscles.

Training Your Core

Posted by ruff-fitness on May 23, 2010 at 2:13 PM

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Training Your Core

You’ve heard the term “core training” countless times, what exactly is “your core?” The Core is defined as the functional link between the arms and legs – it’s also where the most of the body’s power is derived.

The Core provides the foundation for all movements of the arms and legs. The core must be strong, have dynamic flexibility and function synergistically in its movements in order to achieve maximum performance.

Motion of the human body is not isolated to one muscle moving in one specific direction. Rather, it is a complex event involving muscles that work together to create changes in position and/or location, and to stabilize the body in all three planes of movement. Regardless of your sport, activities or everyday demands it’s essential to have core strength and trunk stability to maximize performance and prevent injury.

What Makes Up the Core

The foundation of the core is much more than the abdominal muscles. It includes muscles deep within the torso, from the pelvis up to the neck and shoulders, including your powerful gluteus muscles.

Training the Core

The common myth is that training the core simply involves crunches and back extensions, both of which isolate muscles. Instead, an efficient core routine consists of exercises that work many muscles in multiple planes of movement.

Another common mistake is training your core, while lying down. All those stabilizing, core muscles need to be trained as they function – in an upright position!

Medicine balls, balance boards and stability balls are great tools for core training and should be integrated into every program. Core exercises should include strengthening as well as challenges such as standing one-legged and/or two-legged on stable and unstable surfaces, reacting to external forces such as a partner’s light push or the catching and throwing of a medicine ball.

Properly training your core muscles will improve your quality of life; you’ll move better and perform at a much higher level. If you’ve experienced back problems, proper core training can eliminate back pain and lack of mobility. Finally core training will do wonders for not only how you look in a swimsuit but also your tennis and golf game!

Youth Strength Training Guidelines

Posted by ruff-fitness on April 25, 2010 at 2:05 PM

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Many parents are confused when the question comes up concerning children and strength training. The media sometimes portrays strength training with competitive weightlifters straining to lift as much weight as they can. This leads many people believe that this is what strength training is all about. There are also many myths surrounding the dangers of strength training for kids which makes parents wary.

The purpose of youth strength training is to improve the musculoskeletal strength of all children while exposing them to a variety of safe and effective training methods that are fun. Major health organizations such as the American College of Sports Medicine, the American Academy of Pediatrics, and the National Strength and Conditioning Association support children’s participation in appropriately designed and competently supervised strength training programs.

Benefits of Strength Training

• Increased muscular strength

• Increased local muscular endurance

• Prevention of overuse injuries during sports and recreational activities

• Improved performance capacity in sport and recreational activities

• Balanced strength around joints

• Positive influence on sports performance

• Pre-pubescent children gain strength by improving the functional ability of the nervous system rather than by dramatically increasing the size of the muscle. Muscles don’t really grow larger until puberty stage, which is when testosterone, estrogen, and progesterone increase. This is another reason why children do not need to lift with maximal weights.

Questions to ask prior to introducing a child to exercise

• Is the child psychologically and physically ready to participate in a resistance training program?

• Will the program focus on total body training?

• Does the child understand proper lifting technique for each exercise?

• Does the child understand how to safely use the equipment?

• Is the child involved in cardiovascular activities and other sports in addition to resistance training?

Basic Guidelines for Strength Training

The program needs to be designed for each child’s individual needs. It should include proper exercise technique, proper progression, program monitoring, and supervision.

The recommendation is that children lift weights, that can be lifted at least 8-10 repetitions. The age a child can start to lift heavier weights depends on individual maturation and training experience.

Increase the weight gradually as strength improves.

Two to three training sessions per week is sufficient.

A child should have a thorough exam by a physician prior to starting an exercise program.

General interest, growth, and maturity contribute to a child’s view of resistance training.

Do not compare one child to another relative to their progress because each child grows at different rates.

A well designed and supervised program totally minimizes the risks however improper training dangers can include damage to the growth plates, tendon damage or cartilage damage.

Recommendations for preventing injuries

Avoid near maximal lifts

Use proper lifting technique

Use total body training that involves multiple muscle groups at the same time

Develop a strong foundation of overall strength and balance

Develop a good flexibility program

Strengthen the core, which includes all areas of the abdominal region and low back.

Avoid high impact exercises such as high intensity plyometrics

Basic Guidelines for Resistance Exercise Progression in Children

8-10:

Introduce a small number of basic exercises; practice exercise technique in all lifts; start gradual progressive loading of exercises; keep exercises simple; gradually increase training volume; carefully monitor toleration to the exercise stress.

11-15

Introduce more exercises with an emphasis on technique; continue progressive loading of each exercise; introduce more advanced exercises with little or no resistance. Progress to more advanced youth programs in resistance exercises; add sport-specific components; emphasize exercise techniques; increase volume.

May is National Physical Fitness Month

Posted by ruff-fitness on April 18, 2010 at 12:42 PM

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May is National Physical Fitness Month

Why dedicate an entire month to teaching and motivating people about the benefits of exercise? In short, exercise increases your quality of life. According to the Centers for Disease Control and Prevention and the American College of Sports Medicine, “Every U.S. adult should accumulate 30 minutes or more of moderate-intensity physical activity on most, preferably all, days of the week.”

Regular physical activity feels good and is good for you! Fit people have more energy than inactive people. Becoming physically active helps prevent disease as well as stress, anxiety, and depression. An active lifestyle can also help you sleep better and feel good about yourself.

Some interesting statistics on the Benefits of Exercise include:

• Burning 1,000 calories a week can lower your stroke risk by 24%

• Coronary heart disease caused 476,124 deaths in 1996. Exercising for 14 minutes, 5 days per week can decrease your death risk from CHD by 46 percent.

• Regular exercise decreases breast cancer risk by 20 percent.

• Unfit men are 80 percent more likely to die of cancer than fit men.

By exercising regularly you're apt to work better, perform your daily activities better, and be more alert and energetic than inactive individuals. Benefits of exercise include: higher metabolism and weight loss, lower blood pressure, lower risk of heart attack and stress relief.

Tips to add activity to your day:

Walk as much as possible. Take the stairs instead of the elevator. When walking somewhere, take the “long way.” Skip the drive-through and walk in. Join local clubs/sports teams. The secrets to gaining health benefits from exercise are exercise regularly, exercise at a brisk pace, and try to exercise for at least 30 minutes at a time.

Spring Training

Posted by ruff-fitness on April 3, 2010 at 5:43 PM

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Spring Training for Your Favorite Sport

Springtime is here! After a long, cold and snowy winter it’s time to get out the golf clubs, tennis rackets, bikes, running shoes and swim suits. To get the most out of your favorite activities some training will help – you’ll perform better and prevent injuries.

Let’s look at the physical demands of some of your favorite sports - Golf, Tennis, Running, Biking and Swimming.

All five sports require:

• A strong core, defined for our purposes, as the area between the sternum and the knees (every one of these muscles attaches to the pelvis).

• Rotation - single leg movement as well as a large rotational component dominate Tennis, Golf, Biking and Running.

• Balance and stability are two more components used in all five sports; remember that balance and stability drive strength.

• Flexibility may be the single most important factor in making a successful golfer and Tennis Player. A compact, powerful swing is defined by the x-factor—or the relationship of shoulder to hip rotation.

One of the common challenges that plagues participants in each of these sports in back pain. Let’s take a look how you can enjoy spring, perform your best and prevent back problems…

Keep Your Back Healthy

Weak muscles are often at the root of back pain, especially lower back pain. The muscles of the back, the abdomen, and the gluteals all support the spine - these muscles are called the core muscles. Muscles are the spine's main defense against gravity. Strengthening the muscles that support the spine with back exercises, abdominal exercises and glute exercises, can prevent, reduce and even eliminate back pain.

Shortened Muscles Can Contribute to Back Pain

Shortened muscles can throw the spine out of alignment and cause back pain. Stretching exercises lengthen shortened muscles and relieve back pain. Tight back muscles, weak gluteals, and tight hamstrings or quadriceps, can affect the alignment of the spine. Stretching the back also increases mobility of the joints of the spine. Strong and flexible muscles help maintain proper posture and functional ability.

Stretching exercises can and should be done daily – particularly effective are the “Active Warm-up” exercises that we use. You can print these from www.Ruff-Fitness.com. Strengthening exercises should be done three or four times per week - the days off give your body a chance to recover.

To prevent back pain, keep your back fit by doing the following exercises.  (Start with ten reps of each exercise. If you can handle ten without post exercise pain, then slowly add a couple more repetitions or sets.

Don’t overdo it when starting strengthening exercises for the back! Back pain caused by doing too much too soon will set you back even farther.

The Bridge: Strengthens several core muscle groups

Lie flat on back; bend knees at 90-degree angle, feet flat on floor. Raise your butt off floor; keeping abs tight (You can activate these abs by lightly touching your belly, concentrate on contracting these muscles) Shoulder to knees should be in straight line. Hold for a count of five. Slowly lower your butt to the floor.

The Plank: Strengthening exercise for back and abdomen (also strengthens arms and legs)

Lay on your stomach, placing your elbows and forearms on floor. In a push-up position, balance on your toes and elbows. Keep your back straight and legs straight. (Like a plank) Hold position for 10 - 50 seconds. Relax. Repeat five to ten times.

The Wall Squat: Strengthening exercise for back, hips and legs.

Stand with your back against a wall, heels about 18 inches from the wall, feet shoulder-width apart. Slide slowly down the wall into a crouch with knees bent to about 90 degrees. If this is too difficult, bend knees to 45 degrees and gradually build up from there. Count to five and slide back up the wall. Repeat 5 times.

Leg and arm raises: Strengthening exercise for back and hip muscles.

Lay on stomach, arms reached out past your head with palms and forehead on floor. Lift one arm (as you raise your head and shoulders) and the opposite leg at the same time, stretching them away from each other. Hold for 10 - 30 seconds. Switch sides.

Strong abdominals are essential for supporting the spine.

Sit-ups:   Yes, old-fashioned bent knee sit-ups! Lie on your back with your knees bent. Do not anchor your feet. You can place your hands anywhere from along your sides to behind your head. The further back they go, the harder the exercise. Keep the lower back flat on the floor. Exhale when raising your torso off the floor and inhale when lowering. Sit all the way up and lower all the way back down.

Reverse Crunch: Lie flat on back, feet in the air. Bend knees 90 degrees. Place hands under your butt for support and make sure your lower back remains flat on the floor. Tightening your abs, lift your butt a few inches off your hands. Hold for a moment and lower back down. Do 15 - 25 reps.

Women, Exercise and Weight Gain

Posted by ruff-fitness on March 28, 2010 at 7:58 AM

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Yesterday the major networks reported new research (JAMA) that showed the current exercise guidelines will not prevent women from gaining weight. This research attempts to spell out just how much exercise women need to keep the flab off as they age — and it's a lot.

At least an hour of moderate activity a day is needed for older women at a healthy weight who aren't dieting. For those who are already overweight — and that's most American women — even more exercise is called for to avoid gaining weight without eating less, the study results suggest.

What this study is not telling - an hour a day of exercise is terrific BUT, 1. How many women (or men) have an hour? 2. What do you do during the time you exercise, whether its 30 or 60 minutes? 3. How does daily sustained moderate exercise (the study) compare to intervals plus metabolic strength and conditioning?

Ruff Fitness Training is designed to help you get the most from every minute you train! Each part of the workout, from the Dynamic Warm-up, The Heart Based Interval Training and The Functional Metabolic Strength Training is designed to help you improve your health, fitness, performance and to help you achieve a healthy body-weight!

For a copy of this report follow the link below and please feel free to ask or send us your questions!

http://www.msnbc.msn.com/id/36006035/ns/health-fitness/

Why are you doing that exercise?

Posted by ruff-fitness on February 21, 2010 at 2:19 PM

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Exercise information is everywhere - we get bombarded by informercials, T.V. (The Biggest Loser), books, magazines and of course the intranet. We see on a pretty regular basis exercisers and even trainers selecting a given exercise or routine from a magazine or book. While this information can be helpful, a word of caution... First, any exercise or routine should have a purpose. Why are you doing the exercise? Does it match with what you are trying to accomplish? What are the risks versus the rewards? Secondly, is your body ready for the exercise? Has anyone assessed you needs? Was their any progressions leading up to the selected exercise or routine?

Exercise fads and trends come and go. Some will work; some will not. Many exercisers and athletes try things because their friends, training partners or trainer say they work. They read magazine articles that recycle and repackage exercises for every ailment, problem and body part. Many exercise and conditioning programs are a mix of fact, fiction, advertising and media hype.

Throw away any ideas about a quick fix or a fast track. Trends and fads are usually designed to sell something. We also want things now - unfortunately something always suffers when we rush natural processes. Training properly requires a conscious balance of body systems and being in touch with your body's needs.

Our training is based on a system - every client, every session will work on fundamentals that are needed for optimal health, fitness and performance - dynamic movement, energy system development, strength, stability and balance. The principles of our system allow us to test new techniques and exercises to make sure they fit in to the system before they are incorporated into your training. The system prevents us from incorporating trendy exercises or techniques that may be counterproductive or dangerous. The principles of the system don't change even as new techniques or exercise are introduced.

Our goal is to be as complete and holistic as possible - we train the body in the manner that it was meant to move. We also work daily to help you understand the keys to success - consistency, hard work and fun!

Prevent Muscle Imbalances!

Posted by ruff-fitness on February 7, 2010 at 3:48 PM

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We work hard at developing a strong exercise ethic – cardiovascular, core, and strength training exercises done frequently. This should be a great thing but unfortunately most of us are creatures of habit – doing the same thing each day. The result is overused muscles resulting in muscle imbalances and injuries.

Here are 5 ways guaranteed to alleviate and prevent muscle imbalances!

These are simple to understand, easy to apply and can be used safely and effectively with individuals of all levels. So, if you want to create a workout that reduces current muscle imbalances, prevents injury and creates more symmetry and improves functional strength – apply these concepts below to every workout you do!

Use Uni-Lateral Exercises

Unilateral training is working each side of your body independently. Why is this important? We all have one side that is stronger and more developed than the other! If you spend most of your time performing bilateral movements – you just reinforcing those existing imbalances. Examples are: 1-arm dumbbell or kettlebell exercises, single-leg squats and single arm, single leg cable exercises.

Your Exercise Program should be Unbalanced!

Put simply, when it comes to a workout program – Unbalanced bodies need Unbalanced workout Programs! So, if you are strong with push exercises but are weak pulling – Do more pulls than pushes! Or, If you naturally have a strong upper body but weak legs – spend more time on leg training.

Practice Balanced Training Methods

Yes, I know this is opposite of what I just said above! The fact is, once you train properly to alleviate your imbalances, you need to maintain muscle balance. Designing a well-balanced program does this. A well-balanced program consists of doing a 1:1 ratio of everything – For every pull there is a push. For every flexion there is an extension. Everything done with your right is also done with the left.

Start with the Weak Side

If you have an obvious weak side or Non-dominate side – start with that side.

Why? – By starting with your weak side, you set a rep # standard for what you can do. In other words, if the weak side can only do 15 reps, you would only do 15 reps on your strong side as well. This will save the strong side from possible overuse injury and prevent it from getting too strong relative to the other side, it will also force the weak side to get stronger and catch up to the strong side.

Lastly, it always takes more energy and Central Nervous System demand to do things on your non-dominant side. So, it’s always a good idea to start each set using your weaker side because you are fresher and able to devote more energy and effort. This will lead to faster and larger gains in strength and performance on that weak side.

Strength You Can Use!

This is really a call for the use of mostly standing, free weight based, functionally integrated exercises. You’ll develop and improve the strength and stability required to control and move your body. The muscles we work hard to build are not for “show” instead we want that are able to perform!

February is Heart Month!

Posted by ruff-fitness on February 7, 2010 at 3:06 PM

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Heart disease is the leading cause of death in the United States, claiming hundreds of thousands of lives each year. During American Heart Month, we renew our commitment to fighting cardiovascular disease by increasing public awareness of this deadly disease and understanding of how it can be prevented.

Heart disease may be the leading cause of death for both men and women, but that doesn't mean you have to accept it as your fate. Although you lack the power to change some risk factors — such as family history, age and race — there are some key heart disease prevention steps you can take.

Take steps to avoid heart disease — don't smoke, get regular exercise and eat healthy foods. Avoid heart problems in the future by adopting a healthy lifestyle today. Here are five heart disease prevention tips to get you started.

1. Don't smoke or use tobacco products

"If you smoke, quit," advises Sharonne Hayes, M.D., a cardiologist and director of the Women's Heart Clinic at Mayo Clinic, Rochester, Minn. "That's the most powerful, preventable risk factor for heart disease."
The good news, though, is that when you quit smoking, your risk of heart disease drops dramatically within just one year. And no matter how long or how much you smoked, you'll start reaping rewards as soon as you quit.

2. Get active

Physical inactivity is a major risk factor for cardiovascular disease, and most Americans are not physically active enough to gain any health benefits. Swimming, cycling, jogging, skiing, aerobic dancing, walking or many other activities can help your heart. Whether it's included in a structured exercise program or part of your daily routine, all physical activity adds up to a healthier heart.

According to the latest joint American Heart Association/American College of Sports Medicine guidelines on physical activity, all healthy adults ages 18-65 should be getting at least 30 minutes of moderate intensity activity five days of the week. However, there are additional guidelines for those 65 and older, or for those 50-64 with chronic conditions or physical functional limitations (e.g., arthritis) that affect movement ability or physical fitness.

3. Eat a heart-healthy diet

Consistently eating a diet rich in fruits, vegetables, whole grains and low-fat dairy products can help protect your heart. Legumes, low-fat sources of protein and certain types of fish also can reduce your risk of heart disease.

Limiting your intake of certain fats also is important. Of the types of fat — saturated, polyunsaturated, monounsaturated and trans fat — saturated fat and trans fat increase the risk of coronary artery disease by raising blood cholesterol levels. Major sources of saturated fat include beef, butter, cheese, milk, and coconut and palm oils. There's growing evidence that trans fat may be worse than saturated fat because unlike saturated fat, it both raises your LDL (bad) cholesterol and lowers your HDL (good) cholesterol. Sources of trans fat include deep-fried fast foods, bakery products, packaged snack foods, margarines and crackers.

Heart-healthy eating isn't all about cutting back, though. Most people, for instance, need to add more fruits and vegetables to their diet — with a goal of five to 10 servings a day.

4. Maintain a healthy weight

As you put on weight in adulthood, you gain mostly fatty tissue. This excess weight can lead to conditions that increase your chances of heart disease — high blood pressure, high cholesterol and diabetes.

Even small reductions in weight can be beneficial. Reducing your weight by just 10 percent can decrease your blood pressure, lower your blood cholesterol level and reduce your risk of diabetes.

5. Get regular health screenings

High blood pressure and high cholesterol can damage your cardiovascular system, including your heart. But without testing for them, you probably won't know whether you have these conditions. Regular screening can tell you what your numbers are and whether you need to take action.

•Blood pressure. Regular blood pressure screenings start in childhood. Adults should have their blood pressure checked at least every two years. You may need more frequent checks if your numbers aren't optimal or if you have other risk factors for cardiovascular disease. Optimal blood pressure is less than 120/80 millimeters of mercury.

•Cholesterol levels. Adults should have their cholesterol measured at least once every five years. You may need more frequent testing if your numbers aren't optimal or if you have other risk factors for cardiovascular disease. Some children may need their blood cholesterol tested if they have a strong family history of heart disease.

Prevention Pays!
Heart disease is often avoidable. Following a heart-healthy lifestyle doesn't have to be complicated, and it doesn't mean you need to live a life of self-deprivation. Instead, find ways to incorporate heart-healthy habits into your lifestyle — and you may well enjoy a healthier life for years to come.

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