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Hi again O2ers!

Dave here again on the the subject of Burpees...  they've been around forever it seems, and if you played sports in high school I can almost guarantee that you've done a few. There are a zillion variations (hop, star, sumo, rollover, deadman, frog, one leg, and broad-jump  burpees to name a few).  A standard burpee with a jump (so from Pushup Position, jump between hands and jump up,  reaching up, land, reset and repeat with intensity) is shown to burn roughly 20 calories per minute. To get this burn with running or cycling you have to be at a maximal effort.

And by applying HIIT principles to your training with Burpees you are not simply burning calories in an aerobic manner but in an anaerobic mode as well.  This means you burn calories at a higher rate after the workout, you activate more type 2 muscle fibers, you will drive the lactate threshold higher so you can stay aerobic at higher and higher intensities and train your body to recover quicker after intense bouts of exertion.

Another major benefit to a full burpee, with a pushup and a jump, is that you are using your largest muscle groups in an explosive way, really demanding fuel, while engaging the entire body.  Through burpees you teach your self to move quickly through changing body positions and space which helps with balance and  coordination as well, not to mention it's muscle building benefits.

If you've never done a burpee, try some.  If you've just forgotten about them, rediscover them.  Burpees are free, you can do them any where, and there's always a new version you've never heard of.

Happy Burpee-ing

-dave 

Hello Friends! This is Dave speaking :)

I've had multiple conversations with clients about training gains that were worrisome to me and I wanted to clear up one common misconception.  The body builds and destroys itself as a result of training.  The acute response to training is a CATABOLIC body process, this is the breakdown of bodily tissue and fuel.  The long-term effects are ANABOLIC in nature. These ANABOLIC processes are responsible for rebuilding and performance gains.  These processes are most active in a well-slept, well-fed, de-stressed body.  This is especially true if your primary training goal is weight-loss.  Below is a link to a study that explains this concept in more detail.

http://digifit.com/2010/10/insufficient-sleep-undermines-dietary-efforts-to-reduce-adiposity/

Rest is therefore a required component to any training schedule.  TRAIN hard. REST hard. EAT healthy.

You have my brain "spinning" as this is a topic that is central to my life. While on Huffington Post this morning, I found this article and I think it describes some of the issues very well http://www.huffingtonpost.com/susan-liddy-ma-pcc-cpcc/disordered-eating-obesity-anorexia_b_916703.html.

"It all boils down to a state of being that we are trying to achieve through food. We are a culture of
people who do not love ourselves enough to live well nor accept ourselves enough to eat for our
individual body types, shapes or chemistry -- and industries profit from these insecurities."
Susan Liddy

Thank goodness there are the "Susans" and "Serges" in this world who want to make a difference!

Diane

Read the newsletter coming out tomorrow.  We are posting our Fall Special Series.  Soon to be posted online.  

This is Dave speaking!!!
From now on I will be a regular contributor to the O2 blog.  If there is anything specifically that you guys would like me to research, explain, etc please feel free to comment and I will try my best to do so.

I've had a few clients ask me to post some H.I.I.T.cycles here that they could do at home, so the following are some equipment free cycles you can take anywhere.  My general rule when creating these templates is that I try to put the most difficult exercise near the beginning of the cycle, some floor in the middle, and the exercise causing the most energy expenditure at the end.  I also like it to flow a bit, which, if you are trying to hit complimentary muscle groups can be a challenge to design.

WARMUP:
    Jog in place for 30sec
    Range of Motion Warm-up(ROM)
    Locomotive Warm-up (butt-kicks, toy-soldiers, lunge walk, scare-crows etc.)

HIIT CYCLE (30secs each, back to back, and rest 1 minute for 3-5 cycles):

    1. Squat, 2. Pushup, 3. Mt. Climb, 4. Rowers, 5. Bicycles, 6. Jump Burpees
alternate:
    1. OH lunges, 2. Dive Bombers, 3. Pike tucks (bend knees from a down dog), 4. Swimmers, 5. Flutter Kicks, 6. Deadman                                                                                                                                                                                                 Burpees

COOL-DOWN CORE: (30secs each, back to back, 30 seconds rest and repeat one time)

    1. F.Plank, 2. S. Plank, 3. S. Plank, 4. B.Dog, 5. B.Dog

STRETCH (standing, sitting, laying)


...and if you don't have an interval calculator at home, try this web-based one, HERE   which you can download for free as well.  Just click on "Tabata This" and adjust the interval cycles as needed, plug into your speakers, and GO GO GO!!!

SEE YOU IN CLASS!!!



David Kline ACSM-CPT

  Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar . Keep intake to levels that will support exercise but not body fat.