Jackie Warner of Bravo’s Workout and Jillian Michaels of The Biggest Loser are in the business of helping people get fit.Â They also promote high intensity exercise as the best way to get results.
Measuring Exercise Intensity
But what is the right exercise intensity for you?Â And how can you make sure you keep that intensity consistent across your workout?Â There are several ways to get feedback from your body during exercise that will help you stay at proper intensity.
Rate Of Perceived Exertion (RPE)
Also known as the Borg scale – you essentially rate how hard you think you’re exercising against a 1-10 scale. You set an intensity goal and stay within it.Â Here’s an example.
Rate Of Perceived Exertion Scale
- 0 – Nothing at all
- 1 – Very light
- 2 – Fairly light
- 3 – Moderate
- 4 – Some what hard
- 5 – Hard
- 7 – Very hard
- 10 – Very, very hard
The Problem With Perception
Problem with using your rate of perceived exertion as a guide is it’s not very accurate.Â It’s easy to think you’re exercising harder than you are.Â Which leads us to our next method…
Heart Rate Monitors
These monitors measure how fast your heart is beating per minute.Â You simply determine the exercise intensity you want as represented by beats per minute.Â There are several formulas that can help you determine your ideal training range.Â Most fitness professionals agree that a high intensity workout is about 75 – 85% of your maximum heart rate.Â To calculate you can use a simple formula:Â Take 220 – minus your age and multiply it by .85 to get your training Beats Per Minute.
So a 30 year old woman who wanted to exercise at 85% intensity would take 220-30= 190 x .85 to get a heart rate of 161 beats per minute.Â There are a million heart rate monitors out there that have all kinds of bells and whistles.
Style & Substance
Seems like Jillian Michaels followers would like a balance between style and substance.Â Then this may be the heart rate monitor for you.
A Hard Workout That’s Easy On Your Joints
Many people want to exercise at greater intensity so they burn more calories in less time.Â Unfortunately, increasing exercise intensity usually means making the exercise higher impact which puts more wear-and-tear on your joints.Â Not true with incline training.
Celebrity Trainer Jillian Michaels of the Biggest Loser is a spokesperson the NordicTrack Incline Trainer.Â Here’s what Jillian says about Incline Training excerpted from a letter posted on their site.
I absolutely believe in incline training. Iâ€™ve seen awesome results with the people I train on TV, and I use it as part of my own workout.
Incline training is more efficient than other aerobic exercises. At just 25% incline, and 2 mph, youâ€™ll burn 3 times the calories compared to walking on a level surface. When you increase the incline to 40% youâ€™re burning 5 times the calories, just by walking.
Thatâ€™s why I use it with the contestants on TV. Incline training works, and itâ€™s fast. And because all you have to do is walk, incline training is virtually zero impact. This means youâ€™ll be able to work out longer and see the results faster.
Get Incline Training Into Your Workout
There are ways to start incline training for every budget:
1.Â Walk Up Hills: Find a walking route with a long hill.Â The steeper the hill, the harder the workout.Â Presto.Â You’ll get the low impact intensity benefits of incline training for free.
2. Incline Your Treadmill: Most treadmills have incline adjustments on them.Â Start using yours.
3. Incline Training Specific Machines: These machines are specifically designed for incline training and have steeper elevation capabilities, specialty decks and more powerful motors built for inclining.
Q&A with Jackie Warner compliments of the Boston Herald:
Q: Is it easier to lose weight in the summer?
A: “People tend to lose weight in the summer because their body temperature is more heated, theyâ€™re more active, they change their behavior. People walk more, theyâ€™re more athletic.”
Q: But do people tend to eat more things like margaritas and hot dogs because they think theyâ€™re exercising more?
A: “Thatâ€™s a caveat, but I easily shed three to five pounds once the rainy season is over in L.A. — not because I change my workout, I just naturally stop eating.”
Q: What about working out in the heat? Bad idea?
A: “I think itâ€™s great to work outdoors; I prefer it to a gym. It warms up your body temperature and muscles. I know itâ€™s bad for your skin, but I love working out in the sun, too. Just slather on the sunscreen and make sure you drink a lot of water.”
Q: Any advice for folks going on vacation? How do you stick to a fitness plan?
A: “If youâ€™re going on summer vacation, workout by hiking or walking. I mean, snorkeling is an intense workout. I used to only stay at hotels with gyms, but what a waste! I never used them. Sleep, swim, snorkel, have fun and keep it interesting.”
Q: Whatâ€™s the biggest lesson youâ€™ve learned from being on reality TV?
A: “That all of this is on my shoulders, and while the Bravo executives may like me and take me out to dinner and value what I am doing, they donâ€™t care if I win or lose. Sky Lab and Sky Sport and my fashion line, all of it is on me, and I have to make it work. You only have yourself to rely on, thatâ€™s what I learned.”
We collected these 24 fitness tips from interviews, shows and quotes so you can get Jackie Warner’s advice all in one place…
1. Eat low glycemic, low refined sugar meals.
2. Her motto – “Everything done in moderation.”
3. Every weekend is a cheat weekend. But Mon-Fri be strict with your nutrition.
4. Have a protein shake for breakfast.
5. Be careful of high sugar content in canned foods
6. Flavor foods naturally
7. Fresh salsa is one of the best low fat food flavorings
8. Don’t skip meals. It puts your body into a starvation mode and increases the chances that more of the calories from your next meal will be stored as fat.
9. Don’t drink diet soda – it can trigger a craving for carbohydrates.
10. If you are eating out, start with the vegetable portion of your meal, then move to meat, then finally the starches.
11. Eat “The Good”, “The Bad”, then “The Ugly” foods. The trick is to make yourself full on the GOOD foods so you will eat less of the UGLY foods.
On Abdominal Exercises
12. “Crunches are a waste of time”
13. Lifting weights with exercises that target the big muscle groups (chest, back, legs & butt) is the way to get better abs.
14. The only way to truly get shredded is to have a pretty balanced diet with a nice balance of cardio, but most importantly, weight lifting.
On Working Out…
15. Cardio is over-rated – resistance training your big muscle groups is what speeds metabolism.
16. If you can’t afford a personal trainer, educate yourself on fitness. Buy a fitness magazine or book.
17. The plyometric jump squat and lunges are great for your butt.
18. Fitness is about the “Three F’s” of Function, Form & Fatigue. It’s about performing the right function back-to-back with perfect form to complete fatigue.
19. For great shoulders and armsâ€¦ Do the push-up/punch combo. Start by doing as many push-ups in a row as you can. Then stand up, grab a couple of soup cans and punch one arm out, then the other, for one minute.
20. It’s not about how much time you spend in the gym. It’s about getting the most bang for your buck.
21. Swimming is great total body exercise.
22. Simplicity is key. Do not over-think your fitness routine or your diet.
On Health Insurance…
23. Less medication, more motivation.
24. High intensity training can lessen the need for sleep aids and anti-depressant medications.
Here’s an innovative way to motivate a client who likes to watch T.V.Â Hook the EnterTrainer up and wear its heart rate monitor to exercise while watching T.V..Â Â
Your clientÂ needs to keep their heart rate up in their target zone to keep watching.Â IfÂ their heart rateÂ drops too low – Â first the T.V. sound goes off and then the T.V. shuts off completely.
Now that’s motivation!
Nearly 300 IDEA fitness business and program directors across North America responded to the organization’s annual Fitness Programs and Equipment Survey.
The respondents are fitness professionals who represent a blend of small and large health clubs, specialty studios, personal training facilities, colleges, corporate and hospital fitness centers as well as parks and recreation programs.Â Among the findings:
â€¢ Personal training remains the most frequently offered program. One trainer working with one client is offered by 84 percent of the respondents. Optimism remains high that personal training will continue to grow, as expressed by 64 percent of those polled.
â€¢ Personal training sessions with two to five clients are emerging as a popular option as people seek greater variety or value from their workouts. With 68 percent sharing sessions with two clients and 44 percent working out with three to five clients, it’s clear multi-client personal training continues to climb.
â€¢ While Pilates and yoga remain very popular (offered by 64 percent and 58 percent of the respondents, respectively), the survey revealed that after a brisk increase in availability over recent years, the number of these classes might be leveling out.
â€¢ Pilates and yoga appear to remain independent activities. Only 32 percent reported a fusion of yoga and Pilates, 24 percent a fusion of Pilates and traditional strength training and 23 percent a blend of yoga and traditional strength trainingâ€”numbers that have not changed over the past three years
â€¢ Those who offer GyrotonicÂ® or GyrokinesisÂ® exercise feel it has significant growth potential. While presently only three percent of respondents said they offered these programs, 63 percent of those respondents expect this area to grow.
â€¢ Fitness assessments, while a low-profile activity, maintain a role among the most offered options according to 84 percent of those surveyed.
â€¢ Traditional “aerobics” classes continue to decline, with all types combined (high-, low- and mixed-impact) still being offered by roughly half of the respondents.
â€¢ Boxing-based and kickboxing classes dropped nine percent over the past year and now are offered by only 39 percent of the respondents.
Survey Findings Regarding Equipment
â€¢ Barbells and/or dumbbells as well as resistance tubing and bands are the most frequently offered equipment, provided to clients by 90 percent of the respondents. The number of personal trainers and the prevalence of equipment-based classes likely heighten the usage of free-weights.
â€¢ Stability balls were favored by 89 percent of respondents and 45 percent said they believed usage would continue on the upswing.
â€¢ Two-thirds of respondents said they expected the use of Pilates’ equipment to grow.
â€¢ Over the past nine years, elliptical trainers have shown a 30 percent growth to where they now are close to the ubiquity of treadmills. Stair climbers and upright cycles, meanwhile, both have suffered 23 percent declines.
â€¢ The popularity of many pieces of fitness equipment remains stable, if not growing. This is an indication that businesses are probably using the gear and experiencing an advantageous return on investment for their purchases.
â€¢ Specialized balance equipment, foam rollers and small balls have continued to gain favor over the past three years, probably because more fitness professionals have learned how to use them and see applications for a wide variety of clients.
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