Summer Heat: A Stimulus To Manage While We Exercise
Heat got you down? Think of it as another variable to manage in your fitness routine.
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Exercise
Maintenance Isn’t Sexy, But Necessary For Meaningful Outcomes.
It’s fun and exciting to start an exercise program. You hit new goals, contact fresh reinforcers, and acquire those “noob” gains. But what happens when the honeymoon wears off? Enter Maintenance Mode When working with clients, I delineate between two distinct teaching phases of intervention — acquisition and maintenance. During the acquisition phase, my clients
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A Client Asks, “Should I Buy A Treadmill or Elliptical?”
Last week, a client came to me with a big decision to make. Jane wanted to buy either a treadmill or an elliptical. With so many differences between the two, we discussed various features, benefits, pros and cons during our weekly meeting. Why the purchase? Jane and I set exercise intensity minutes goals a couple
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How To Measure Workout Intensity
Workout intensity is key to most health benefits. However, with so many different exercises, how do you measure it? Enter Math & Physics. If Intensity = Work Completed / time, AND Work Completed = Force x Distance THEN Intensity = Force x Distance / Time An applied example. Let’s look at two workouts. Workout 1:
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3 Studies That Support Lower Resting Heart Rate
Resting heart rate (RHR) is an important, but delayed health metric. It is measured in beats per minute (BPM) and most wearables companies engineer this feature into its devices. Heart rate data today are very accessible. In my experience, RHR takes several months to change, but when it changes, the outcomes are life-changing. Targeted Heart
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What is Exergaming? Application in Research and Practice
Exergaming is any activity that combines video game technology with exercise. Game developers integrated gaming and exercise into the Nintendo Switch, the Oculus Rift and Quest headsets, and the Playstation Move Controllers. You play a video game while enjoying the benefits of increased movement, heart rate, and perspiration. You can box, dance, and swing yourself
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World Health Organization Physical Activity Guidelines 2020: Includes Reducing Sedentary Behavior
Every 10 years the World Health Organization (WHO) updates their guidelines for physical activity. The WHO published their recent draft in December 2020. Their goal is to reduce physical inactivity by 15% by 20301. We have a lot of work to do, but these guidelines offer a solid foundation to build fitness repertoires for ourselves
Two Ways To Improve Your Health and Fitness: Exercise and Sit Less
Today is the first Monday after New Year’s. All systems go on New Year’s Resolution’s right? After all, the exercise program and diet starts today! On Monday… Getting fit and healthy is a two-pronged approach. Prong #1: Increasing exercise time Exercising on a regular basis is well documented by government health agencies and the World
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PRs, AMRAPS, Chippers…Oh My! 5 Workout Types and How to Track Them
You did it. You stepped into the workout jungle. You started CrossFit, joined a boot camp, or signed up for a HIIT class. Each day we might create our own WOD (workout of the day), look up one in an app, or steal one from the whiteboard. The workout landscape seems to be constantly evolving,
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New Physical Activity Guidelines for Americans: What You Need to Know
This past Monday (Nov. 12, 2018) was a big day for us nerdy researchers. The department of The Office of Disease Prevention and Health Promotion (ODPHP) published the latest guidelines for physical activity for US adults! Anyone celebrating with a couple pushups?!?! Why is this a big deal? Because most guidelines come out every 10
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