As a personal trainer you learn new things everyday on your journey, the main reason why you will see some personal trainer have a personal trainer. During my time training, I used to spend so much time doing weights, with very little cardio, well 15 minutes cardio. Back then I thought I was super fit, because I could easily do 3km in 15 minutes and feel great to do a full 2 hour lifting after that, one day a friend of mind invited me to run a 10km and I struggle badly could just about complete it in 57 minutes. So, decided I take deeper dig to see what the cause and I realised although I was fit I was locking endurance. Now what really is endurance? Good question am going to break down the entire process in this blog for you.
Endurance is a term widely used in sport and can mean many different things to many different people. In sports, it refers to an athlete's ability to sustain prolonged exercise for minutes, hours, or even days. Endurance requires the circulatory and respiratory systems to supply energy to the working muscles to support sustained physical activity.
When most people talk about endurance they are referring to aerobic endurance, which is often equated with cardiovascular fitness. Aerobic means "with oxygen" and during aerobic exercise, the body uses oxygen to help supply the energy needed for exercise.
The objective of endurance training is to develop the energy production systems to meet the demands of activity for as long as they are required.
How Foods Fuel Exercise
The body converts food to fuel via several different energy pathways. In the simplest terms, the body can convert nutrients to energy with or without the presence of oxygen. These two energy systems are called:
Most often it's a combination of energy systems that supply the fuel needed for exercise, with the intensity and duration of the exercise determining which method gets used when. However, aerobic metabolism fuels most of the energy needed for long duration or endurance exercises.
Athletes continually strive to push their capacity to exercise harder and longer and increase their endurance. The factors that limit sustained high-intensity efforts include fatigue and exhaustion. Sports training has been shown to modify and postpone the point at which this fatigue occurs.
VO2 Max and Aerobic Endurance
VO2 max or maximal oxygen uptake is one factor that can determine an athlete's capacity to perform sustained exercise and is linked to aerobic endurance.
VO2 max refers to the maximum amount of oxygen that an individual can utilize during maximal or exhaustive exercise. It is measured as milliliters of oxygen used in one minute per kilogram of body weight. It is generally considered the best indicator of cardiorespiratory endurance and aerobic fitness.
Elite endurance athletes typically have a high VO2 max. And some studies indicate that it is largely due to genetics, although training has been shown to increase VO2 max up to 20 percent. A major goal of most endurance training programs is to increase this number
Muscle Fiber Type High-level endurance athletes often have a higher proportion of slow twitch (Type I) muscle fibers. These slow twitch fibers are more efficient at using oxygen (and aerobic metabolism) to generate more fuel (ATP) for continuous, extended muscle contractions over a long time.
They fire more slowly than fast twitch fibers and can go for a long time before they fatigue. Therefore, slow twitch fibers are great at helping athletes run marathons and bicycle for hours.
Adaptations to Endurance Training
With endurance training, the body becomes better able to produce ATP through aerobic metabolism. The cardiorespiratory system and aerobic energy systems become more efficient at delivering oxygen to the working muscles and converting carbohydrate and fat to energy.
There are many ways to train for improved aerobic endurance. The duration, frequency, and intensity of each type of training vary and the training focuses on slightly different energy systems and skills and results in different physical adaptations. Some of the most well-known endurance training programs include:
If you are looking to lose weight or in the fitness industry at some point in time you will hear that 2 pounds per week is the maximum amount of fat you should safely lose? But If you are training hard while watching your calories closely then shouldn’t you be able to lose more fat without losing muscle or damaging your health? What if you want to lose fat faster? How do you explain the fast weight losses on The Biggest Loser?
These are all good questions that I’ve been asked many times. The diet marketplace being flooded every day with rapid weight loss claims, these questions desperately need and deserve some honest answers. So where does that 2 pounds per week rule comes about and what it really takes to burn more than 2 pounds of fat per week?
Why Only 2 Pounds Per Week?
The truth is, two pounds is not the maximum amount you can safely lose in a week. That’s only a general recommendation and a good benchmark for setting weekly goals. It’s also sensible and realistic because it’s based on average or typical results.
The actual amount of fat you can lose depends on many factors. For example, weight losses tend to be relative to body size. The more body fat you carry, the more likely you’ll be able to safely lose more than two pounds per week. Therefore, we could individualize our weekly guideline a bit by recommending a goal of 1-2 lbs of fat loss per week or up to 1% of your total weight. If you weighed 300 lbs, that would be 3 lbs per week.
Body Weight Vs Body Composition
Weight loss is somewhat meaningless unless you also talk about body composition; the fat to muscle ratio, as well as water weight. Ask any wrestler about fast weight loss and he’ll tell you things like, “I cut 10 lbs overnight to make a weight class. It was easy – I just sweated it off.”
You’ve also probably seen people that went on some extreme induction program or a lemon juice and water fast for the first week and dropped an enormous amount of weight.
Once again, you can bet that a lot of that weight was water and lean tissue and, in both cases, you can bet that those people put the weight right back on.
The main potential advantage of any type of induction period for rapid weight loss in the first week is that a large drop on the scale is a motivational boost for many people (even if it is mostly water weight).
Why do you hear so many diet and fitness professionals insist on 2 lbs a week max? Where does that number come from?
Aside from the fact that it’s a recommendation in government health guidelines and in position statements of most nutrition and exercise organizations, it’s just math. The math is based on what’s practical given the number of calories an average person burns in a day and how much food someone can reasonably cut in a day
How Do You Lose More Than 2 Pounds Per Week?
Can you lose more than 2 lbs of pure fat in a week? Yes, although it’s easier in the beginning. It gets harder as your diet progresses. How do you do it? My rule is, extraordinary results require extraordinary efforts. An extraordinary effort means a particularly strict diet, as well as burning more calories through training because you can only cut your calories so far from food before you’re starving and suffering from severe hunger.
If you have a 2500 calorie daily maintenance level, and you want to drop 3 lbs of fat per week with diet alone, you’d need a huge daily deficit of 1500 calories, which would equate to eating 1000 calories per day. You would lose weight rapidly for as long as you could maintain that deficit (although it would slow down over time). Most people aren’t going to last long on so little food and they often end with a period of binge eating. It’s not practical (or fun) to cut calories so much and in some cases it could be unhealthy.
The other alternative is to train for hours and hours a day, literally. People asked me all the time, “Malachi, how is it possible for some people to lose so much weight in a short time span? But first they’re not measuring body fat, only body weight. Then you have the high starting body weights and the large water weight loss in the beginning. After that, just do the math, most people who lose weight fast are training hours a week, so they’re creating a huge calorie deficit.
Without a personal trainers and proper dieticians to motivated and accountable their needs then not even possible Would it even be possible.
Fast Fat Loss: Less Food or Harder Training?
Trainers are becoming more inventive these days in coming up with high intensity workouts that burn many calories and really give the metabolism a boost. This can help speed up the fat loss within a given amount of time. But as you begin to utilize higher intensity workouts, you must start being on guard for overtraining or overuse injuries. That’s why strict nutrition with an aggressive calorie deficit is going to have to be a major part of any fast fat loss strategy. Unfortunately, very low-calorie dieting has its own risks in the way of lean tissue loss, slower metabolism, extreme hunger, and greater chance of weight re-gain.
My approach to long term weight control is to lose weight slowly and patiently and follow a nutrition plan that is well balanced between lean protein, healthy fats and natural carbs and doesn’t demonize any entire food group. To lose fat, you simply create a caloric deficit by burning more and eating less (keeping the nutrient density of those calories as high as possible, of course). But to achieve the extraordinary goals such as photo-shoot-ready, super-low body fat or simply faster than average fat loss, while minimizing the risks, I often turn to a stricter cyclical low carb diet for brief “peaking” programs.
There’s No Magic, Just Math
In my experience, a high protein, reduced carb approach in conjunction with weights and cardio can help maximize fat loss – both in terms of increasing speed of fat loss and particularly for getting rid of the last of the stubborn fat. It helps with appetite control too. But always bear in mind that the faster fat loss occurs primarily as a result of the larger calorie deficit (which is easily achieved with sugars and starches minimized), not some type of “low carb magic.”
If your diet were high in natural carbs but you were able to diligently maintain the same large calorie deficit, the results would be similar. I’m seeing more and more advertisements that not only promise rapid weight loss but go so far as saying that you’re doing it wrong if you’re losing “only” two pounds per week. “Why settle” for slow weight loss, they insist. Well, it’s certainly possible to lose more than two pounds per week, but it’s critically important to understand that there’s a world of difference between rapid weight loss and permanent fat loss.
It’s also vital to know that there’s no magic in faster fat loss, just math. All the new-fangled dietary manipulations and high intensity training programs that really do help increase the speed of fat loss all come full circle to the calorie balance equation in the end, even if they claim their method works for other reasons and they don’t mention calories burned or consumed at all.
Beware of The Quick Fix
Faster fat loss IS possible. My question is, are you willing to tolerate the hunger, low calories and high intensity exercise for that kind of deficit? Do you have the work ethic? Do you have the supreme level of dietary restraint necessary to stop yourself from binging and putting the weight right back on when that aggressive diet is over? Or would you rather do it in a more moderate way where you’re not killing yourself, but instead are making slow and steady lifestyle changes and taking off 1-2 lbs of pure fat per week, while keeping all your hard-earned muscle?
Remember, 1-2 pounds per week is 50-100 pounds in a year. Is that so slow or is that an astounding transformation? You don’t gain 50-100 pounds over night, so why should anyone expect to take it off overnight? Personally, I think short-term thinking and the pursuit of quick fixes are the worst diseases of our generation.
If you want to be one of those “results not typical” fat loss transformations, it can be done, and it may be a perfectly appropriate short-term goal for the savvy and sophisticated fitness enthusiast. It’s your call. But when you set your goals, it might be wise to remember that old fable of the tortoise and the hare, and buyer beware if you go shopping for a fast weight loss program in today’s shady marketplace.
If you are after a great all-over work out that tones muscles and improves cardiovascular fitness, then you can do no better than Boxercise.
For those who are new to the idea, boxercise is effectively, boxing without the pain of being punched. It is based on the training concepts used by boxers to keep fit and let’s face it, the toned abs, wiry torso and rock-hard biceps are the envy of any fitness fanatic or most people who are looking to lose fat, Boxercise can be used by anyone regard less of fitness level.
What is Boxercise
Boxercise is an exercise class based on the training concepts boxers use to keep fit. Classes can take a variety of formats but a typical one may involve shadow-boxing, skipping, hitting pads, kicking punchbags, press-ups, shuttle-runs and sit-ups. Most boxercise classes are aimed at men and women of all ages and fitness standards. As no class involves the physical hitting of an opponent, it is a fun, challenging and safe workout.
Who can do boxercise
Whatever your size, shape or sex. Remember, every boxer will have started from ground level, so anyone and everyone can work their way up to a good level of fitness: Doing boxercise as little as twice weekly can get you fit in three months; twice a week. Boxercise can be done either in a gym, outdoor boot champ or even in your own home. The steady rise of online personal trainer, it’s so much easier for most people now get a boxercise program they can use at home, with step by step guide.
Benefits of Boxercise:
Increases mental agility: Sports behavioural studies have shown that the training techniques adopted by boxers using punchbags and sparring lead to superior decision-making skills
Improves hand- eye coordination:... on both the left and right side of the body. Unlike asymmetrical sports such as tennis and golf, your body improves evenly on both sides, reducing postural misalignment
Increases stamina: Research from the Indian Journal of Medicine has estimated that boxing is 70%-80% anaerobic (high-intensity) and 20%-30% aerobic; training increases stamina in heart and lungs
Raises core strength: To take a punch and hold your balance, your abdominals need to be strong and toned - this strong core stability can reduce the risk of back pain and improve posture
Strengthens muscles: Boxing improves muscle strength used in everyday activities, as well as the 'fast twitch' muscle fibres required for shorter, more explosive movements
What to wear:
Quick Home Boxercise Program by Tranquillity 360 Fitness Personal Trainer Malachi
Moves for your boxercise
Jab: A quick punch using your forward hand (left for righties, right for southpaws)
Cross: A punch across your body from the back hand (right for righties, left for southpaws)
Hook: A sweeping strike from across the body using either hand (not demonstrated above, but used in the other workouts below)
Uppercut: A punch upward using power from your hips to strike with either hand.
Start shadowboxing by stringing together punch combos for 30 seconds to one minute. For an extra challenge, hold 2.5 lb. or 5 lb. weights for the drill. Strike for 3 to 5 rounds, resting for a minute between each one.
The Warm UP
Arm circles: Draw large circles with your arms, first in a forward motion, then backward.
Crossovers: Swing both arms out to your sides and then cross them in front of your chest.
Shoulder slumps: Tuck your chin toward your chest, drop your shoulders, and bring your chest slightly forward. Next, pull your shoulders back, raise your chin, and lift your chest while arching your back slightly.
Hip circles: With your hands on your hips, spread your feet beyond shoulder-width apart. Move your hips clockwise in a circle, then counter clockwise. Repeat with your arms extended out to your sides.
Hit on beat Play five songs that have strong rhythms and last 3 to 4 minutes each. On every fourth beat (count out loud to keep yourself on track), unleash one of the punch combinations below, and then bring your hands back to your starting stance before the next beat. The shifting tempo of some tracks may require you to punch continuously until the song slows.
Combos for each song:
Hamstring stretch – hold for 10 to 15 secondsInner thigh stretch – hold for 10 to 15 secondsCalf stretch – hold for 10 to 15 secondsThigh stretch – hold for 10 to 15 secondsButtock stretch – hold for 10 to 15 seconds
We all know by now that all exercise is good, based on the proven facts that It can lower cholesterol level, significantly decrease the risk of blood clots, and sometimes reverse heart disease.
Cardiologists are now recommending a minimum of 30 minutes of moderate to vigorous exercise three times a week. The best way to get this kind of activity in without get bored running on the treadmill or even outside, is to do high-intensity interval training, or HIIT. A good HIIT workout, according to recent research, builds heart strength by increasing your ticker’s pumping capacity.
In order to increase the strength of any muscle, one must stress it. A HIIT workout is better than most exercise routines because the rest periods make it possible to complete short workouts at higher intensities. Tranquillity 360 fitness personal trainer Malachi, who is specialises in weight loss and endurance training, have being using HIIT programmes with great success.
Malachi stated, that it is already clear that for HIIT to work to reach its full protentional, one must give it everything, during the high intensity periods of your HIIT workout. Giving it everything you got means that you should be hitting 90-95% percent of your MHR (maximum heart rate).
Here is a basic HIIT workout design by Tranquillity 360 Fitness Trainer Malachi
Basic beginners Treadmill HIIT Workout
· Basic warm-up starting with a brisk walk and work your way up to a light jog – 10 minutes
· Run at 10 mph for 30 seconds to 1 minute
· Walk at 3.5-4 mph for 2 minutes
· Repeat this cycle 7 more times (8 cycles total)
· If the work interval isn’t enough of a challenge, add a slight incline to the treadmill
· Perform a cool-down walk for 5 minutes before stretching and drinking plenty of water
Note: Ask your doctor to evaluate your heart health before starting an exercise program if you’re not used to vigorous activity. Always asked a trained professional to assist you in designing a HIIT workout program that fits in with you, as no two same persons are the same.
This blog is updated by Tranquillity 360 fitness personal trainers, as well as other guest bloggers.