Consistency - steadfast adherence to the same principles, course, form, etc.
Hello again squirrels. I know I have not been consistent in my blogging. I'll try to do a better job of this. However, my inconsistency really has no effect on me or you. Your inconsistency is a problem.
Last blog I spoke about intensity. This blog, as you may have guessed by now, deals with consistency. I have had several young ladies come to me for workout plans, and I am glad to help. These young ladies are enthused and ready to go; for about a week. Then a strange things happens. They slip from working out 3 or 4 times a week to once every couple of weeks. They are inconsistent.
In order to get the most out of any fitness programs you MUST ( sorry, I didn't mean to yell) be consistent. Make a schedule and stick to it. You can not expect to see results if you don't work out 3 - 4 times a week every week. I know you are pressed for time. That is why I explained last blog that a hard 20 - 30 minute workout is great for college students. If you do a hard, intense workout 4 times per week we are only talking about 120 minutes of exercise. 2 hours per week. Throw in your warm up, cool down, and shower time and we are still only talking about 3 hours per week. Most of you spend that much time texting every day.
I know after a hard workout you may be sore. That is OK. After a recovery day get back in the gym. "But Charlie I'm still sore." You will be for a few days, maybe weeks. There is some truth to, "no pain, no gain." Muscle soreness is to be expected. You will hear many people say that the "no pain, no gain" idea is out. Not so. There is a difference between join or muscle pain and soreness. If you have pain in the joints or pain in the muscles you may need to rest and reevaluate your program. Muscle soreness is your muscles adapting to the stresses you are placing on the them. This is how they know they must get stronger to keep up with the stress level you place on them. Thus, you get stronger!!
I promise I will be more consistent with my blogs if you promise to be more consistent with your workouts. March on my little squirrels in an intense consistent way.
Wednesday, September 28, 2011
Wednesday, September 7, 2011
Intensity is the Answer
I know I gave the answer before the question. That always drives me a little crazy. When I see the bumper sticker, "War is not the answer" I wonder, what's the question? How do you stop a crazy, homicidal maniac like, say Hitler? Maybe war is the answer. Just my thoughts.
The question to the answer in the title is: "Why is my exercise program not working?" Too many of you perform the same routine time after time. You don't vary your run time or vary your weight routine. You have a comfort zone that works for you, and you like it. So, when you ask the question, my answer is, Intensity. Run faster, lift heavier, do your workout at a faster pace; these are all ways to increase the intensity.
A recent article in USA Today by Nanci Hellmich titled "Calories burn long after intense workout" shows the science behind the intensity answer. The article states, "People who exercise vigorously get a bonus for their hard work: They continue to burn extra calories long after they're finished working out." The old science told people if you are not making progress walk more, run more, or cycle more. There was little talk of increasing the intensity. Recent science indicates more distance and more time are not always the answer.
Increased intensity will give you the edge you need. The problem with increasing intensity is that it requires you to move outside your comfort zone. The positive is that you don't have to workout for a long time.
A 30 minute workout at a higher intensity will boast your workout. For a college student, who is strapped for time, this is great. You work harder for a shorter amount of time and get better results. As I have stated in previous blogs, don't be afraid to sweat. How do you increase intensity? Do your usual weight routine but with short breaks. Run at a faster pace for a shorter amount of time. Combine your cardio workout with your weight routine. If you have questions for me stop by room 107 in the PAC. I'll be happy to give you some tips on increasing your intensity.
By the way, did you know a squirrel can jump a distance of up to 20 feet. They have strong hind legs which gives them the power to drive their body over that distance. I wonder if that is considered a high intensity workout? Jump on Squirrels!!
The question to the answer in the title is: "Why is my exercise program not working?" Too many of you perform the same routine time after time. You don't vary your run time or vary your weight routine. You have a comfort zone that works for you, and you like it. So, when you ask the question, my answer is, Intensity. Run faster, lift heavier, do your workout at a faster pace; these are all ways to increase the intensity.
A recent article in USA Today by Nanci Hellmich titled "Calories burn long after intense workout" shows the science behind the intensity answer. The article states, "People who exercise vigorously get a bonus for their hard work: They continue to burn extra calories long after they're finished working out." The old science told people if you are not making progress walk more, run more, or cycle more. There was little talk of increasing the intensity. Recent science indicates more distance and more time are not always the answer.
Increased intensity will give you the edge you need. The problem with increasing intensity is that it requires you to move outside your comfort zone. The positive is that you don't have to workout for a long time.
A 30 minute workout at a higher intensity will boast your workout. For a college student, who is strapped for time, this is great. You work harder for a shorter amount of time and get better results. As I have stated in previous blogs, don't be afraid to sweat. How do you increase intensity? Do your usual weight routine but with short breaks. Run at a faster pace for a shorter amount of time. Combine your cardio workout with your weight routine. If you have questions for me stop by room 107 in the PAC. I'll be happy to give you some tips on increasing your intensity.
By the way, did you know a squirrel can jump a distance of up to 20 feet. They have strong hind legs which gives them the power to drive their body over that distance. I wonder if that is considered a high intensity workout? Jump on Squirrels!!
Wednesday, August 3, 2011
A NEW School Year
Hello Squirrels. I know it has been a while. I had a great summer and I hope you enjoyed your summer also. Athletes, I hope you have been working out and getting in condition for the upcoming season. I have not received a lot of physicals yet. Remember, you have to have a physical and insurance coverage before you can participate in any practice. All the paper work can be found on the MBC site.
Please go to the MBC home page. On the left side of the page click on athletics. Once you are on the athletics page, under Students, click Athletic Training. On the Athletic Training page on the right side is Athletic Medical Eligibility Forms and Pre- Participation Physical Exam. Please follow the directions on the front sheet and be sure the forms are completely filled out by your doctor. Don't forget step 2b, a photo copy of your insurance card. You old squirrels my be thinking we never did this before. You are correct. This is a new policy. We require a physical every year. I want to give you the best care and this gives me the information I need to be sure your participation in sports is as safe as possible. Read all the statements carefully.
Step 5 is very important. The NCAA has placed a heavy emphasis on concussion awareness. It is important that you notify me if you even think you have a concussion.
One more thing. Ladies please do not buy a new pair of shoes for the first day of practice. If you are getting new shoes for your sport start using them now. Break your new shoes in slowly by wearing them a little bit everyday. If you have hot spots use a little Vaseline on the spot to reduce friction.
The weather has been hot, after all it is summer. Be sure you are staying hydrated. It is a little late now to get in condition for those first practices. If you have slacked off all summer, be prepared to suffer a little. This early season soreness can be avoided. Those of you that did work out will have a much more pleasant experience.
I look forward to the new school year. I am excited to start my 5th year as the Athletic Trainer for the Fighting Squirrels. Let's all work together to improve our teams, our school and ourselves.
MARCH ON SQUIRRELS!!
Please go to the MBC home page. On the left side of the page click on athletics. Once you are on the athletics page, under Students, click Athletic Training. On the Athletic Training page on the right side is Athletic Medical Eligibility Forms and Pre- Participation Physical Exam. Please follow the directions on the front sheet and be sure the forms are completely filled out by your doctor. Don't forget step 2b, a photo copy of your insurance card. You old squirrels my be thinking we never did this before. You are correct. This is a new policy. We require a physical every year. I want to give you the best care and this gives me the information I need to be sure your participation in sports is as safe as possible. Read all the statements carefully.
Step 5 is very important. The NCAA has placed a heavy emphasis on concussion awareness. It is important that you notify me if you even think you have a concussion.
One more thing. Ladies please do not buy a new pair of shoes for the first day of practice. If you are getting new shoes for your sport start using them now. Break your new shoes in slowly by wearing them a little bit everyday. If you have hot spots use a little Vaseline on the spot to reduce friction.
The weather has been hot, after all it is summer. Be sure you are staying hydrated. It is a little late now to get in condition for those first practices. If you have slacked off all summer, be prepared to suffer a little. This early season soreness can be avoided. Those of you that did work out will have a much more pleasant experience.
I look forward to the new school year. I am excited to start my 5th year as the Athletic Trainer for the Fighting Squirrels. Let's all work together to improve our teams, our school and ourselves.
MARCH ON SQUIRRELS!!
Monday, June 20, 2011
Summer Is Here - Don't be a Bummer
Fighting Squirrels, I hope you are all enjoying a wonderful summer. Your away from school, getting that good food, enjoying not having classes and relaxing. But, are you getting ready for the upcoming seasons. If you think you can wait until August and get ready for the season, especially if you are a soccer or volleyball player or a cross country runner, you are kidding yourself. The summer workouts are on the web page. You must do more than jog around for 2 or 3 miles. Please get in a weight room. I know the excuses money, time , job, "I need to relax"; CAN IT!! You can makes excuses or you can make gains. You have a choice.
Ask yourself the following questions:
Have I been working out consistently?
Have I been challenging myself?
Am I in better shape now than I was when I played last year?
Am I doing my best at every workout session?
Am I ready to make a difference at Mary Baldwin College?
If you honestly answered yes to all of these questions; good for you. Keep at it, you will be part of the class that turns around our athletic program. You can be proud of yourself.
If you are shaking your head and saying I can't make a difference, you need to reevaluate your situation. I have faith in you. Do you have faith in yourself?
Ask yourself the following questions:
Have I been working out consistently?
Have I been challenging myself?
Am I in better shape now than I was when I played last year?
Am I doing my best at every workout session?
Am I ready to make a difference at Mary Baldwin College?
If you honestly answered yes to all of these questions; good for you. Keep at it, you will be part of the class that turns around our athletic program. You can be proud of yourself.
If you are shaking your head and saying I can't make a difference, you need to reevaluate your situation. I have faith in you. Do you have faith in yourself?
Wednesday, April 6, 2011
Summer is On the Way
Well squirrels, it is time to shed the winter coat get ready for the summer season. As I explained in the last blog, this is the time for athletes to prepare for the next season. Please take the time to improve your strength and conditioning. Read some of my earlier posts. You have to work. Lift heavier weights, run faster sprints or increase your mileage during the summer.
Many of you who started out ready to get fit and lose fat at the beginning of the year. The weight room was busy in January and February; however, the numbers have declined in March and April. I know exams, papers, projects take up your time this time of year. Summer is a great time to get back into your fitness program. Virginia is a beautiful state with a lot of hiking trails. There are many Civil War battlefields that can be explored. Get out and walk. You don't need special equipment or expensive running shoes. Watch your calorie intake. Stay away from sweets and fats. Enjoy the many fruits and vegetables that are available during the summer months. Snack on a peach rather than a piece of pie. If you can, get to a weight room and get stronger. If you can't get to a weight room, take your little brother or sister to the park. Do some pull-ups on the monkey bars. Do step-ups on a bench. You can do push-ups and sit-ups any where and any time.
Go to the local pool. Swimming is a great way to burn calories. If you can't swim, walk back and forth in the shallow end at a brisk pace. The resistance of the water increases the difficulty of the exercise. Investigate a new sport. Tennis is a good sport to take up and it is a sport that you can play the rest of your life. Go to the park and shoot baskets. The only thing that can stop you from increasing your fitness level this summer is you. Stop making excuses and start your fitness program.
Two notes of caution for summer fun. One, watch the sun exposure. A dark tan may look good, but you are setting yourself up for skin cancer. It amazes me that many athletes would never consider smoking because they don't want to face lung cancer. Yet, those same athletes will spend hours in the sun without sunscreen and face skin cancer. Two, keep hydrated. Drink water. Most of you do need sports drinks unless you are performing a high intensity workout for over 30 minutes. Sports drinks have calories to fuel intense workouts. If you don't burn those calories, they will be stored as fat.
Many of you who started out ready to get fit and lose fat at the beginning of the year. The weight room was busy in January and February; however, the numbers have declined in March and April. I know exams, papers, projects take up your time this time of year. Summer is a great time to get back into your fitness program. Virginia is a beautiful state with a lot of hiking trails. There are many Civil War battlefields that can be explored. Get out and walk. You don't need special equipment or expensive running shoes. Watch your calorie intake. Stay away from sweets and fats. Enjoy the many fruits and vegetables that are available during the summer months. Snack on a peach rather than a piece of pie. If you can, get to a weight room and get stronger. If you can't get to a weight room, take your little brother or sister to the park. Do some pull-ups on the monkey bars. Do step-ups on a bench. You can do push-ups and sit-ups any where and any time.
Go to the local pool. Swimming is a great way to burn calories. If you can't swim, walk back and forth in the shallow end at a brisk pace. The resistance of the water increases the difficulty of the exercise. Investigate a new sport. Tennis is a good sport to take up and it is a sport that you can play the rest of your life. Go to the park and shoot baskets. The only thing that can stop you from increasing your fitness level this summer is you. Stop making excuses and start your fitness program.
Two notes of caution for summer fun. One, watch the sun exposure. A dark tan may look good, but you are setting yourself up for skin cancer. It amazes me that many athletes would never consider smoking because they don't want to face lung cancer. Yet, those same athletes will spend hours in the sun without sunscreen and face skin cancer. Two, keep hydrated. Drink water. Most of you do need sports drinks unless you are performing a high intensity workout for over 30 minutes. Sports drinks have calories to fuel intense workouts. If you don't burn those calories, they will be stored as fat.
Wednesday, March 16, 2011
Off-Season
Welcome back from your spring break. I hope you all are rested and ready to finish the school year strong. This blog will be most informative to athletes, but every squirrel can pick up a little knowledge.
For athletes the off-season is really the general preparation phase. This phase of training (general base training) is the time for athletes to prepare their bodies for the upcoming season. This is the most important phase and the most neglected. This is when you can make the gains you need to have a great season. This is particularly important to the volleyball and soccer athletes. Your season usually starts two weeks after you return to school. That two weeks is not enough time to be ready for your sport. That is why so many of you are injured in those first couple of weeks.
According to David Oliver and Dana Healy in their book, Athletic Strength for Women , this phase should be 12 weeks. This is the time to build base strength. I am getting an off-season training program together for all our sports and hopefully you will see this on our web page in the next couple of weeks. I would like to see all athletes in May to test you. This will give you an idea of where you are and where you need to improve. More on this later.
Consistency is the key. You must have a regular training schedule and stick to it. This applies to athletes and anyone trying to get in condition. I am taking the time, along with other people, to get a program together for you. Please take the time to review the program and stick to it. I want a competitive, winning team. I hope you do too. Squirrels, if you want to get better you have to work at it.
For athletes the off-season is really the general preparation phase. This phase of training (general base training) is the time for athletes to prepare their bodies for the upcoming season. This is the most important phase and the most neglected. This is when you can make the gains you need to have a great season. This is particularly important to the volleyball and soccer athletes. Your season usually starts two weeks after you return to school. That two weeks is not enough time to be ready for your sport. That is why so many of you are injured in those first couple of weeks.
According to David Oliver and Dana Healy in their book, Athletic Strength for Women , this phase should be 12 weeks. This is the time to build base strength. I am getting an off-season training program together for all our sports and hopefully you will see this on our web page in the next couple of weeks. I would like to see all athletes in May to test you. This will give you an idea of where you are and where you need to improve. More on this later.
Consistency is the key. You must have a regular training schedule and stick to it. This applies to athletes and anyone trying to get in condition. I am taking the time, along with other people, to get a program together for you. Please take the time to review the program and stick to it. I want a competitive, winning team. I hope you do too. Squirrels, if you want to get better you have to work at it.
Thursday, March 3, 2011
How can I get started?
OK, so you are a sedentary squirrel. However, you have made up your mind to start lifting weights. The weight room is located on the bottom floor of the Physical Activities Center (PAC). There are free weights and machines in the front room. The back room is dedicated to cardio equipment. If you are new to weight training it might be a good idea to start with the machines. There are pictures on the machines that show the proper form. There also posters around the room that show proper technique. If you have questions, stop by and see me. I get in about 9 or 10 AM and I leave around 6 or 7 PM. My hours change depending on what the Fighting Squirrels are doing. I also work out at times and if you see me in the weight room and have a question ask. If I see you doing something wrong, I will attempt to correct you.
At the front desk there is a form to fill out and there are now workout sheets on which you can track your workouts. Once again if you are new to lifting weights, start on the machines and perform 1set of 10 repetitions. Adjust the weight so that the last 1 or 2 reps are a little difficult. Form is important. Keep your core tight and a slight arch in your back. Do not use a weight belt.
If you want to use free weights that is fine, but proper technique is more important with free weights. Be sure you know what you are doing. Weight training is great for women. It will not only make your muscles stronger, it will make your bones stronger. Try to work all the major muscle groups. After a few weeks you can increase your sets. Pick 5 or 6 exercises to start with and add more later as you become stronger and more confident.
The hardest part is getting started. Get a friend and get to the weight room; pump some iron. See you there.
March on Squirrels.
At the front desk there is a form to fill out and there are now workout sheets on which you can track your workouts. Once again if you are new to lifting weights, start on the machines and perform 1set of 10 repetitions. Adjust the weight so that the last 1 or 2 reps are a little difficult. Form is important. Keep your core tight and a slight arch in your back. Do not use a weight belt.
If you want to use free weights that is fine, but proper technique is more important with free weights. Be sure you know what you are doing. Weight training is great for women. It will not only make your muscles stronger, it will make your bones stronger. Try to work all the major muscle groups. After a few weeks you can increase your sets. Pick 5 or 6 exercises to start with and add more later as you become stronger and more confident.
The hardest part is getting started. Get a friend and get to the weight room; pump some iron. See you there.
March on Squirrels.
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