HAVE YOU EVER ENTERED THE ZONE?
It can happen when you are completely balanced physically and mentally during a highly physical and mentally intense activity. It’s an event, and you may not be conscious of it at the time, where the physical and mental components of the activity become synchronised to the point where, within acceptable limits, you don’t make mistakes.
You can’t just enter the zone at will, but it may be possible to prepare yourself mentally and physically in such a way that it could lead up to it happening.
High intensity physical exercise and focus during competitive events or, a very high level of intense non stop training may set you up for entering the zone. Total absorption in your activity is a prerequisite for entering the zone. Your mind and body must be completely absorbed with whatever you are doing. It’s a subconscious response set off by the intensity of the activity you are in and it’s probably in all of us. But the experience of entering the zone is not going to happen to all of us, in fact, only a very few are ever likely to enter the zone.
Keep in mind you can’t make it happen by a conscious thought because your conscious focus is somewhere else and it’s the primal inner self that is the zone. Top of their game athletes playing with enormous intensity mentally and physically are the ones most likely to experience it, although it’s still going to be a chance happening.
Remember, you can’t just will it to happen. It’ll happen or it won’t. If it does you must be really on your game and to all intent and purpose a true athlete.
So maybe if you put an extra amount of effort and focus into your training, who knows, maybe you’ll enter the zone and a goal that’s seemed way out of reach, is suddenly realised.
In the mean time all the very best with your, focused, high intensity, training.
SO, WHY DO YOU GO TO THE GYM?
Most of us would say “to work out of course…what else? Yes that’s correct however, if you take a look around the gym that’s not so for everyone.
Often seen is someone sitting on a bench and looking in the mirror with weights on the floor next to the bench. This practice is presumably to wait and see if the muscles will grow all by themselves. Despite the fact this method is frequently used the success rate to gain muscle is more than likely nil.
Another method is to sit at a station or bench in front of a mirror and txt vigorously, wait for a reply, and then txt vigorously again. This method of body building can continue on for quite some time and, in fact, may take up the whole session. It does not appear to produce muscle gains and therefore is not recommended.
A popular workout is to walk around the gym with cell phone in hand and make attempts with various facial expressions to look as though one has been hard at it for the last 2 hours. Of course you can’t knock it because for all we know the guy is nuts and his psychiatrist has recommended this method to him as an introduction to solving his fear of feeling good about himself. No muscle gain here.
Nobody’s perfect, however, if a membership fee has been paid and a gym is there to build up fitness and strength then the only way to do it is to use the facilities in the manner in which they are intended. Not working out can become a habit and is of no use to anyone. Working out can also be a habit and has to be the best of all habits and the greatest thing you can ever do to look after yourself. It can set you up physically and mentally for life. You can look good and feel good. Any obstacles in your way in life will be easier to overcome.
So, the next time you go to the gym remember what the hell you are going there for…
WHAT’S HAPPENED TO THE BASICS?
The basics can be made up of a small number of weight training exercises that cover the main muscle groups in a way that is suitable for individuals who want to build their physique quickly, proportionately, and achieve a good level of strength. In fact all of the above without trying to copy a dubious exercise that an uneducated member has copied by watching another uneducated member.
Take the guy who is attempting to do a tricep extension/pushdown by griping the bare end of a cable (no handle) and jerking it wildly up and down without thought to posture, breathing, core activation, and all the while achieving nothing, but no doubt thinking it looks pretty ‘cool’. ‘Looking Cool’ is using up energy and focus by trying to hang on to a bare cable end. It’s anything but cool and just a waste time.
‘Looking Cool’ needs to get real and use a d-handle, a press down bar, a straight bar, or a single tricep pushdown rope. These are basic cable attachments and are designed to give the optimum muscle contraction and are a helluva lot different from the totally useless end of a cable.
If you want to train for real then you might give some thought to the basics.
The basics are a concentrated group of exercises that will benefit someone who just wants to build up some muscle and have a reasonably good physic. Use a basic exercise program that will maintain that physic without needing to continually switch to a whole lot of exercises that will not only waste energy, but will have only very minimal results for the added effort.
A basic routine could be something like this. Change the order if you feel it would help
Do your usual warm up plus stretches.
1. Start with a deadlift as an added stretch and exercise combined.
2. Barbell bench press.
3. Lying Barbell pullover reaching back as far as possible.
4. Upright row with a barbell.
5. Forward lying rear delt raise with a barbell or dumbbells.
6. Overhead shoulder press with a barbell.
7. Overhead shoulder press behind the head with a barbell.
8. Squats with a barbell.
9. Barbell curl
10. Reverse barbell curl
11. Seated row with a wide grip
12. Tricep pushdown with a straight bar
Finish it with a fast 2 kilometre run and warm down stretches
Along with your cardio and core work this kind of workout is not for those lacking in motivation but, results are pretty much guaranteed if, you can handle the weights three times a week and fit in the cardio and core.
Initially you might have to spread out the sessions a bit to allow for sufficient recovery although, it might pay to start off with 2 sets of each or 1 set and use it as a circuit. If you use the circuit system try 20 seconds on each exercise and 20seconds off. If you use the 2 set method then use a set number of reps and rest period between exercises.
Finally if your session at the gym is half exercise and half social, then it’s NOT going to work well for you. Put in the effort and it’ll work. If you are going to go at it half-arsed then don’t expect good results. Still, in the end, it’s whatever turns your crank.
Good luck.
Given the number of gyms and individuals now entering the fitness industry it’s become more about the marketing and the money, than providing a quality personal service. Sure, there are plenty of people calling themselves ‘personal trainers’.
But what are they really doing, besides giving the client a whole variety of mostly ineffective exercises in an effort to try keeping their interest up, and in the process misleading the client into believing their trainer knows what he or she is doing.
It’s a bit of a harmless con really, unless of course, it’s detrimental to their health. But does the client know or care? In their ignorance probably neither. So where does that leave the client in terms of fitness and strength?
The reality is not a lot better off than when they started unless they have been with the same ‘trainer’ for some years in which case surely something must have been achieved.
The answer for people who are really keen to improve their health would be to use a TARGETED PERSONAL TRAINING method which has the benefit of training across the board for FITNESS, HEALTH, STRENGTH, MOBILITY and FLEXIBILTY.
This method is suitable for TARGETED TRAINING FOR ALL AGES AND ANY STATE OF HEALTH. It has very real benefits using an experienced trainer like PERSONALTRAINERNORTHSHOREAUCKLAND.NZ who can guide you through an exercise to increase your strength and, at the same time, focus on an increased range of motion and flexibility for optimum results.
Both METHODFITNESS.CO.NZ and PERSONALTRAINERNORTHSHOREAUCKLAND.NZ are based on AUCKLAND’S NORTH SHORE and are available in all areas from TAKAPUNA TO ALBANY.
Give it a shot. The assessment is free with no obligation to continue. Only good came come from it.
Want a full body workout? Then head straight for the rowing machine.
Along with some other exercises that are relevant to improving rowing power and ability, rowing can improve strength in your legs, back, arms, glutes and core. The exercise itself and associated exercises will also help to give you an A1 posture. Plus with a dedicated program, and your dedication, it will improve your health and fitness level out of sight.
However, to achieve all of the above the personal requirement for you is to actually like rowing. You may have to sit on that rower for up to an hour, and possibly longer. Plus you’ll have to spend some time with resistance machines like seated row, leg curl and leg extension.
There are 2 levels that you can consider.
The first is to dedicate your workouts to rowing to encompass all of your fitness needs. A full on program will be 2 days on and 2 days off sessions or if you have the stamina an extended 1 day session with 1 day off
If you can’t handle that then go to plan B
Plan B is to integrate it in to your normal gym workouts. Even a twenty to thirty minute session 3 times a week along with other cardio workouts and, subject to your currant fitness level, run your heart rate at 75 to 90%. It will go a long way to an improved fitness level although it would probably suit most people to have a greater variation of exercises in their workouts. Variation, for some, can be a lot more interesting as opposed to taking the whole thing too seriously.
But rowing is special. It’s an all round fitness and strength workout but it would definitely not turn everybody’s crank as it is seen by some as boring, which apparently overrides the prime objective which is to be fit and strong. So it’s up to the individual to make the choice as to how one goes about getting fit, keeping in mind that to get the best out of anything, it requires that bit extra. Mentally and physically.
But it is special because properly worked with the associated exercises it can be a total gym workout in itself. So, step up and go for gold in the rowing.
Fitness Training using your hear rate as a guide to peak fitness is standard practice and indeed it’s a reliable measure of where you’re at during any kind of training session used to increase physical fitness. And weight training as with any other sport can be used to significantly increase physical fitness if approached in the right way. Most weight training, across the board, is generally made up of sets and reps of anything from 3 to 6 sets and generally 6 to 15 reps.
With resistance or weight training using your heart rate, the number of reps or sets doesn’t apply. In the case of heart rate training the time of rest periods, set concentric times, and set eccentric will all change.
Basically there is very little rest period. Its start and don’t stop.
As with any exercise session begin with the basic stretches, calf, quadriceps, hamstring, chest, shoulder, tricep, and bicep/forearm. Next warm up with a cardio exercise for 10 minutes on either a bike, treadmill, or preferably a rowing machine for the very good reason it’s a full body exercise. Get your heart rate up to 80% max even if you have to extend the cardio for longer.
Make sure a list of about 16-18 exercises, including legs, are ready but any particular order is not necessary. You don’t want to be standing around having a think about it as the cardio/weight session requires concentration and timing. You just need to get it on and get it done.
Start with the first exercise. Load a comfortable resistance or use comfortable free weights. Set a high pace of reps for about 30 seconds. Move straight away to the next exercise trying to allow only 30-40 seconds between the last and the new exercise. And so on. Keep an eye on your heart rate making sure it’s running at around 75% to 85% or at a level that fits your currant fitness level
The secret of heart rate fitness training is to produce a heart rate intense workout using the weights or machines for resistance. And like any fitness training it may require some experimentation. A good time for the circuit would be 30 minutes which means going through your exercises twice. If you can manage the pace go through it 3 times which effectively gives you 3 sets per exercise and will certainly provide an excellent workout for fitness. If you don’t consider yourself to be very fit then take it easy to start with. Build up at a pace your existing fitness can handle as even a 30 minute workout of this type can be quite physically demanding.
After the workout warm down with 10 plus minutes on a treadmill and stretches.
COMING SOON.
Interval training with weights and cardio.
Fitness starts from the feet up and so running could be considered to be the direct approach to fitness. And of course that would be right because anyone with half a brain knows running can be good for you. That is, of course, if you have the time, the motivation, and don’t suffer from any significant muscle or tendon problems in the legs and or glutes.
Cycling is also great for cardio fitness, and it can also be of benefit despite any minor leg injuries, and it doesn’t have to be out on the road. It can be in the gym which has the benefit of shelter from the elements. And it doesn’t pound your body, as happens with running, so you can stop making excuses. If running is out, get on your bike.
And there is swimming. A great sport and a great fitness activity, combining upper and lower body fitness and strength. So there you have it, combine all three activities and you’re a tri-athlete. Sounds easy enough.
However, every part of the body can be exercised to contribute to overall fitness and strength so, if you put the lower and upper body all together into a cardio/strength/fitness package you end up with the real deal. All athletes use weights and or resistance training to achieve the physical form that is necessary to be the best at their chosen sport. If you have the inherent physical makeup you might be able do it too. But it will take all your focus, and most likely, a lot more time than you have available.
So what’s the next best thing?
Firstly figure just how important it is to you. Then, how much time can you realistically put aside from family, friends, and career, to achieve your goal. This is a serious stuff you are taking on, and it will require some serious time, and serious focus. The thing though, is that all that can be too much and probably unnecessary, for the average fitness enthusiast. However there can be a way to turn it down a notch, and still achieve a well above average fitness level, using a balance of combined cardio, strength, and fitness workouts.
COMING SOON.
Using your heart rate to weight train for fitness