Metabolic circuits, interval work, & time efficient exercise

Another part of prevention is exercise. But with such a busy schedule, it has to fit into your lifestyle. Here are a few important pieces of information for you, when getting back into it-

-Build an aerobic base. That means building up to performing a half hour of continuous, moderate intensity work.

-Use different modes of cardiovascular work; loaded vs. unloaded work, impact vs. non impact work. Loaded- on your feet (treadmill, stairmaster, elliptical). Unloaded- (biking, rowing, upper body ergometer). Impact- running. Non impact- all others.

Approach cardiovascular work with the same mentality as progressive resistance training. That means there are intense days and recovery days. That also means you should work for progression in your cardio work, based on your heart rate. To find out your individualized training heart rate, seek out a trainer. If you want to test yourself, first get a heart rate monitor (www.polar.fit). Then on a treadmill, gradually increase the speed each minute, and track your heart rate response. If you are walking, or running, as quickly as you can and you still don't feel like you're near your maximum heart rate, use the elevation. Keep your speed and elevation increases consistent. Which means raise your speed/elevation by 1/2 or 1 at each minute interval.  Once you've attained your sub maximal (8 or 9 out of a 10), bring the treadmill to your beginning speed for two minutes.

Take note of how well your heart rate recovered, from your near maximum effort, to that two minute recovery. That recovery number is very important. You can use your heart rate during your workouts, both intense and recovery workouts, to keep you on track, and safe.

Think about your training in a functional, rather than isolution, manner. Isolation is how we used to train years ago, by body parts (chest, shoulders, triceps, back, quads, hamstrings, calves, forearms, traps, abs). This takes way too long, and is to trying on your body. Functional training focuses on trying to use the fewest movements, and involve everything. This is not only time efficient, it's easier on your Central Nervous System, and it prepares you better for what you have to do, and like to do. Functional is how your body moves in life. When I train people, I think in concepts of movements (upper and lower body pushing and pulling, abdominal linear and rotational work), rather than isolation. There is also aerobic benefit to functional training. Your heart doesn't know if it's on a treadmill, or doing pushups. The heart just knows that it's being asked for oxygenated blood. So our job is to use full body movements, linked together, to create that high heart rate rise.

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Example: perform 10 of the following- pushups, dumbbell rows, body weight squats, and then hold the plank for 60 seconds. Believe me, you're heart rate will elevate! That's how you combine movements and concepts, to be time efficient, effective, and safe.