Shoulder flexibility test

When I am presented with a new client I go through a series of tests and assessments to see what my client is capable of. Based on tests and questionnaires I can get a pretty accurate picture on how to design a program that they will benefit from and not pose a risk to their health or risk injury. During the next couple of days I will write about the flexibility tests that I personally administer to assess my clients capabilities. I will then share some thoughts about what modifications I would make to their program design based on each assessment.

Try each test yourself and see just where your abilities lie.

Shoulder Assessment:
Sit or stand and place your right arm straight up, let the elbow bend so the hand comes to rest, palms down, between the shoulder blades. You should then reach back with the left arm so the palm is up. Attempt to touch hands.

Then reverse the procedure and test the opposite shoulder. If one or both shoulders fail then you fail.

If your fingertips are able to touch you have good shoulder flexibility.

If your fingertips are not touching but are less than two inches apart you have fair shoulder flexibility.

If your fingertips are more than two inches apart then you have poor shoulder flexibility.

One other shoulder flexibility assessment I do is have my client lie on his or her back with knees bent, back flat, and arms overhead. Adequate flexibility is demonstrated if the arms lie flat overhead. If the arms do not lie flat, a shortness in the pectoralis major(pecs), teres major(connects to the pecs and shoulder), and latissimus dorsi(lats) is indicated.

If my client has poor flexibility this tells me that it is VITAL to institute a flexibility program to stretch those muscles to a point where they exhibit good flexibility. I would lay off any shoulder and chest exercises till they can demonstrate adequate range of motion. Why? Because they would be risking injury and get limited benefits from anything I had them do that utilized those muscles. I could get their flexibility back within 3-4 weeks and it would be well worth the wait.

Where does your shoulder flexibility lie? If you fail these tests reach out to me about what stretches could increase your flexibility and range of motion. If you neglect to stretch your shoulder muscles you risk serious shoulder injuries - especially to your rotator cuff. If you injure your rotator cuff you will be left with pain - possibly for the rest of your life. Be smart.

As always - I am available for personal training either in person (if in NJ) or over the web. My rates are $75.00 per hour for in-person training and $25.00 per hour for email personal training. If you feel you have stalled in your pursuit of fitness and need some expert knowledge to get you on track reach out to me.

Regards,

Eddie Camaroto CPT

I am sorry about this but for some reason my blog is having problems posting large posts tonight. So rather then stress over it I will post tommorrow. Tommorrow I will post about shoulder flexibility testing and how you can diagnose if your shoulders need stretching for your exercise program.

Regards,

Eddie Camaroto

New theme - Flexibility testing

Okay, I feel I have given you alot of GREAT formulas for you to play with and assess your current physical condition. Now I will be moving on to flexibility testing. After you try the featured posts you should have an excellent idea of where you stand in regards to the general population.

I do have a lot more formulas that can estimate your cardio fitness, ones that supercharge your weight loss, etc. But, alot of them require that you see a personal trainer to take the correct measurements to formulate them for you. So rather then tease you with them and have you not be able to enjoy them I have decided to move on. If you are currently under a personal trainers care - just post a comment and I will tell you what they should be using or testing you on.

Tomorrow I will be posting a flexibility test a day so you can see what your current physical state is.

You really do not want to miss these.

As always - I am available for personal training either in person (if in NJ) or over the web. My rates are $75.00 per hour for in-person training and $25.00 per hour for email personal training. If you feel you have stalled in your pursuit of fitness and need some expert knowledge to get you on track reach out to me.

Regards,

Eddie Camaroto CPT

Formulas - Waist to hip ratio

To all, I have not been able to post the last few days because of quite a few commitments and a new job. But I am back again.

Okay, lets talk about a critical formula EVERYONE should try. Why, because it is a great predictor of obesity and diseases such as diabetes and heart issues - and science backs it up - study after study.

First, lets get some definitions out of the way.

Waist to hip ratio - A measure for determining health risk due to the site of fat storage.

You will need a cloth tape measure and a partner to help you take the measurement. When you use the cloth tape measure do not stretch it out or your readings may not be accurate.

You will need to take two measurements. First take a measurement of your hips by placing the tape measure over the your butt where it protrudes the most. Then take a tape measurement of your waist by placing the tape measure at the narrowest point, below the rib cage and just above the hip bones (you will be close to the belly button).

Now take the waist measurement and divide it by the hip measurement. Compare your result with the table below.

Make sure you convert your measurements into inches.

Here is the table you would use to determine your health risk:

Classification**********Men**********Woman
High risk*************>1.0**********>0.85
Moderately high risk***0.90 - 1.0*****0.80 - 0.85
Lower risk************<0.90********<0.80

You probably have heard about body shape defined as pear shape or apple shape. Well this formula will confirm what you have heard. An apple body shape puts you at a higher risk of health problems then a pear shape.

I hope you all try this measurement. It really is a very critical measurement that everyone should do.

When you take this measurement please do the measurements twice and wait 15 minutes between measurements. Then take the average of those two measurements to form a more accurate representation of your true measurement.

If you have any difficulty or questions just let me know.

As always - I am available for personal training either in person (if in NJ) or over the web. My rates are $75.00 per hour for in-person training and $25.00 per hour for email personal training. If you feel you have stalled in your pursuit of fitness and need some expert knowledge to get you on track reach out to me.

Regards,

Eddie Camaroto CPT

To all, I have had some questions about my post (http://personal-trainer-nj.blogspot.com/2008/06/formulas-estimating-resting-metabolic.html) that I should clarify. I really should of clarified it in my post - and I apologize for that.

Some of the subscribers to this blog have questioned what exactly I meant by my post. Well let me clear it up. By the way I LOVE being corrected by my subscribers it show me what a great group of knowledgeable - smart people you really are. It is my honor to have you on this blog. Keep up the comments and setting me straight. I hope I have made you even smarter.

After you have calculated your resting metabolic rate you are left with a number that is very low. What I neglected to tell you is that this number ONLY signifies the absolute minimum caloric needs that your body uses daily to support basic life function. NOT what your body needs to fuel you!

You need to take that low number and times it by 60% to 70% to calculate your daily caloric needs. After you take your magic number and times it by 60% to 70% you would add that number to your Resting Metabolic Rate to come up with a daily caloric need for your body.

So if we use me as an example:
I am a male so I use the male formula.
I am 5' 6'' tall or 66 inches * 2.54 or 167.64 centimeters
I weight 160 pounds or 160 * 0.45359237 or 72.5747792 kilograms
I am 40 years old.

Resting Metabolic Rate = 66 + (5 * 167.54) + (13.8 * 72.5747792) - (6.8 * 40) or 66 + (837.70)+ (1001.53) - (272) or 1633.23.

Then I times this amount by:
1633.23 * .60 or 980 or 1633 + 980 or 2613 to maintain my current weight at the low end.
1633.23 * .70 or 72.5747792 or 1633 + 1143 or 2776 to maintain my current weight at the high end.

I hope you can see that this formula fits in real nicely into the the daily recommendation of 2500 calories per day. If I want to lose weight I need to burn an additional 500 calories per day 7 days a week to lose a pound (remember a pound of fat is 3500 calories). Bringing down my calories to 2276 per day still provides my body with an amount it CAN survive on since my bodily functions require 1623.23 to support basic function.

As you can see every individual has a different caloric need and diets just do not take this into consideration - but you NEED TO. I will address the current diet plans in a future post - know that I have no faith in them at all - they really are a sham that provides hope that is not possible to the average individual. Scientific studies of all the current diets prove that they do not provide sustained weight loss over a period of two years. You will gain the weight back. Follow the real methods like the one I have posted and you will lose the weight. But my rantings belong in another post/theme.

Put this formula to work for you in your dieting needs and you can super charge your weight loss efforts. This is proven science and it will give you the edge on weight loss that others are not privy to.

Regards,

Eddie Camaroto CPT

Formulas correction

To all, One (very smart) subscriber has pointed out that I forgot to include some important information in a post. To which I thank them for.

In the post (http://personal-trainer-nj.blogspot.com/2008/06/i-love-formulas-especially-ones-that-i.html) I forgot to mention that after you do the simplified formula for your predicted heart rate maximum (220 - age) you need to do two more calculations. I did mention these calculations for the Karvonen formula but forgot to include it in the simplified formula. So here is the correction:

Using me as an example:
I am 40 years old
I weight 160 pounds
My resting heart rate is 80(bad I know - I really need more cardio training).
Training heart rate = 220 - 40 or target heart rate = 180. So when I train on cardio machines I should not go over this maximum.

When you use the simplified formula of 220 - age you also need to add what intensity you wish to train at. For most fit individuals that would be 60% to 85%. So using my maximum heart rate of 180 I would do the following calculations:

180 * .60 or 108 for the low end range

180 * .85 or 153 for the high end range

The number of 180 signifies that you should never exceed this number or you present a high risk to your cardiovascular system should you have a heart condition or for that matter a yet to be revealed issue. I really should be training in the range above to maximize my workouts. With the goal of trying to be as close to the high range as I can be.

I hope this makes it more clear about what I was saying. I would stress that you should use the Karvonen formula that was also mentioned in my post (http://personal-trainer-nj.blogspot.com/2008/06/i-love-formulas-especially-ones-that-i.html).

Regards,

Eddie Camaroto CPT

Formulas - Estimating Resting Metabolic Rate

Hello, Tonight we are going to uncover a critical formula for your weight loss success. It is called Resting Metabolic Rate. And knowing what it is can really boost your weight loss strategy.

First, lets get some definitions out of the way.

Resting Metabolic Rate - The number of calories expended per unit time at rest. You should know this number to know how much calories you body needs to operate on a daily basis to support minimum upkeep. And you should never go below this number with your weight goals.

This calculation has different formulas for woman and men.

For a man the formula is:
Resting Metabolic Rate = 66 + (5 * height) + (13.8 * weight) - (6.8 * age)

For a woman the formula is:
Resting Metabolic Rate = 655 + (1.8 * height) + (9.6 * weight) - (4.7 * age)

IMPORTANT NOTES:
Height needs to be in centimeters. To convert inches to centimeters times your height in inches by 2.54.
Weight needs to be in kilograms. To convert pounds to kilograms times your pounds by 0.45359237.

So if we use me as an example:
I am a male so I use the male formula.
I am 5' 6'' tall or 66 inches * 2.54 or 167.64 centimeters
I weight 160 pounds or 160 * 0.45359237 or 72.5747792 kilograms
I am 40 years old.

Resting Metabolic Rate = 66 + (5 * 167.54) + (13.8 * 72.5747792) - (6.8 * 40) or 66 + (837.70)+ (1001.53) - (272) or 1633.23.

What this means is my body requires a minimum of 1633.23 calories a day just to sustain basic function. If I were to diet and reduce my caloric need below this I would be starving my body and cause negative results. No diet plan on the market EVER takes this into account. But you need to!

If you want to lose weight you must know your Resting Metabolic Rate.

I hope this formula helps you in your weight loss plan.

As always - I am available for personal training either in person (if in NJ) or over the web. My rates are $75.00 per hour for in-person training and $25.00 per hour for email personal training. If you feel you have stalled in your pursuit of fitness and need some expert knowledge to get you on track reach out to me.

Regards,

Eddie Camaroto CPT

Formulas - Target Heart Rate

I love formulas - especially ones that I can use to my advantage. I hope you had fun with my last post and plugged in the numbers to get some personalized facts about yourself.

First, lets get some definitions out of the way.

Maximal Heart Rate - The highest heart-rate a person can attain.

Karvonen formula - The mathmatical formula that uses maximum heart-rate reserve to determine target heart rate.

Target heart rate - The number of heartbeats per minute that indicate appropriate exercise intensity levels for an individual ; also called training heart rate.

Resting heart rate - The number of heart beats per minute when the body is completely at rest; usually counted first thing in the morning before any activity.

Okay lets get to a formula that you may use everyday at the gym for your cardio routine and probably never knew the science behind it. That formula is called the Maximum Heart Rate formula and I will also address the more accurate version of this formula (the one you SHOULD be using instead) called the Karvonen formula.

When you use a cardio piece of equipment such as an elliptical, treadmill, bike, or a row machine it will usually ask you to to input your weight and age. The equipment asks this so it can calculate what you maximum heart rate should be.

The simplified formula the equipment uses is: Training heart rate = 220 - age.

Using me as an example:
I am 40 years old
I weight 160 pounds
My resting heart rate is 80(bad I know - I really need more cardio training).

Training heart rate = 220 - 40 or target heart rate = 180. So when I train on the machines I listed above I should not go over this maximum.

But lets try a more accurate formula to calculate my heart rate maximum (the Karvonen formula).

Training Heart rate = maximum heart rate - resting heart rate * desired intensity (40% to 85%) + resting heart rate.

So, for me, this is the formula:
Training Heart Rate = ((180 - 80) * 0.85)) + 80 or (100 * 0.85) + 80 or 165. As you can see this number is much more diffferent then the formula above and it is more indictive of what my true potential is with reduced risk to my heart.

It is the Karvonen formula that you should use at the gym. Because it is more attuned to what your body can handle without undue risk. Did you know 80,000 people a year die per year at gyms during exercise. Even though the benefits of exercise clearly out weight the risk of exercising - you should be smart in your approach.

I hope you are learning from these formulas. They really are vital to your exercise routine success. As a Personal Trainer these formulas are a daily task to assess and tune our clients workouts to maximize their success and do it in a safe manner.

As always - I am available for personal training either in person (if in NJ) or over the web. My rates are $75.00 per hour for in-person training and $25.00 per hour for email personal training. If you feel you have stalled in your pursuit of fitness and need some expert knowledge to get you on track reach out to me.

Regards,

Eddie Camaroto CPT

Formulas - Target Body Weight

Okay, You now know how to calculate your BMI now lets use that to calculate your target body weight. You will need to know three pieces of information for this formula: (your current weight, your body fat content; for this example we will use BMI as well as a more accurate skin fold measurement, and the body fat percentage you wish to be at).

Lets use me as an example again:

I weigh 160
My body fat content is 26 according to BMI
Optional: My body fat content by skin fold analysis is 15.2 (a much more accurate number)
I would like to be at a body fat content of 14% to 17% (fitness level)

Lets go back to the table I listed in my last post(http://personal-trainer-nj.blogspot.com/2008/06/next-post-theme-formulas.html)

Classification*** Woman (% fat)*** Men (% fat)
Essential fat****10 - 13%*********2 - 5%
Athletes*******14 - 20%*********6 - 13%
Fitness********21 - 24%*********14 - 17%
Average*******25 - 31%*********18 - 24%
Obese*********32% or higher****25% or higher

Here is the formula:
Fat mass = current body weight * (%body fat / 100%)
Fat-free mass = current body weight - fat mass
Target body weight = fat-free mass / 1 - (goal body fat percentage / 100)

Lets plug the numbers for my specs (we will use the BMI results first):
Fat mass = 160 * (26 /100) or 160 * 0.26 or 41.6 pounds.
Fat-free mass = 160 - 41.6 or 118.4 pounds.
Target body weight = 118.4 / 1 - (14% / 100) or 118.4 / 1 - 0.14 or 118.4 / 0.86 or 138 pounds for the low end of my goal.
Target body weight = 118.4 / 1 - (17% / 100) or 118.4 / 1 - 0.17 or 118.4 / 0.83 or 143 pounds for the high end of my goal.

So if I utilized BMI for my body fat percentage I need to get my weight of 160 pounds down to a weight range of 138 - 143 pounds.

But lets see what that weight becomes if I I utilize a more accurate body fat number (skin fold measurements). What do you think will happen? Take a guess and see if you are right.

Fat mass = 160 * (15.2 / 100) or 160 * .152 or 24.32 pounds.
Fat-free mass = 160 - 24.32 or 135.68 pounds.
Target body weight = 135.68 / 1 - (14% / 100) or 135.68 / 1 - (0.14) or 135.68 / 0.86 or 158 pounds for the low end of my goal.
Target body weight = 135.68 / 1 - (17% / 100) or 135.68 / 1 - (0.17) or 135.68 / 0.83 or 163 pounds for the high end of my goal.

So by using a more accurate measurement I clearly see I am at ideal weight. If you fit the profile that I outlined in post http://personal-trainer-nj.blogspot.com/2008/06/next-post-theme-formulas.html for BMI calculation then you can use this formula and get a pretty accurate picture of what you should weigh based on your goal body fat percentage. If not then you need to utilize either a skin-fold measurement assessment(most gyms offer this free to their members) or utilize one of the scales out on the market that can give you a better picture (deviation of about +/-5%) of what your body fat percentage is.

This is a great formula that I utilize daily for my clients goals. And you should use it as well. It gives you a goal to reach for. Knowing exactly what you should weigh is a primary goal for anyone looking to lose weight. If you have any questions or confusion about the formulas let me know and I will walk you through it.

As always - I am available for personal training either in person (if in NJ) or over the web. My rates are $75.00 per hour for in-person training and $25.00 per hour for email personal training. If you feel you have stalled in your pursuit of fitness and need some expert knowledge to get you on track reach out to me.

Regards,

Eddie Camaroto CPT

Next post theme - formulas

Okay, we are all experts on exercise progressions right? Great, now lets have some fun with formulas. For the next couple of weeks I will post a new formula, daily, for you to utilize in some way at the gym. Do not worry - these are FUN formulas. You are going to learn so much about your personal performance, your abilities, and what your unique body is capable of.

If you would not mind send me your results for each formula so I can start tailoring my posts to your unique needs.

Okay lets start with an easy one most everyone has heard from time to time.

First, lets get some definitions out of the way.

BMI (imperial formula not the metric one) - Measure of the relationship between height and weight; calculated by dividing the weight in pounds times 703 by height in inches squared. BMI stands for Body Mass Index. It is an imperfect model due to the fact that it does not take into account a persons frame and build. I will discuss more about this below.

Example: (using my stats as a guide)
I weigh 160
I am 5' 6" (or 66 inches)
So the formula with data would be: (160 * 703) / (66 * 66) or 112480 / 4356 = 25.82 or 26 if you round up.

The BMI table for reference is:

Below 18.5 Underweight
18.5 -24.9 Normal
25 - 29.9 Overweight
30 & Above Obese

So if I believe the BMI tables I would be labeled overweight. Which I know that I am not. My body consists of 15.2 percent body fat. Clearly not 26.

The general body-fat percentage categories (from page 188 of the ACE Personal Trainer Manual 3rd edition) are listed below: (You may find different numbers depending on what source you use.)

Classification Woman (% fat) Men (% fat)
Essential fat****10 - 13%*********2 - 5%
Athletes*******14 - 20%*********6 - 13%
Fitness********21 - 24%*********14 - 17%
Average*******25 - 31%*********18 - 24%
Obese*********32% or higher****25% or higher

Using this standard I would be considered in the fit category. So why so much difference in the numbers? You might ask yourself why even bother utilizing the BMI formula. Well, for some people it would be accurate others it would not.

If you are have an average frame, do not workout, and are basically a sedentary individual with no chronic diseases, and not taking any medications that might cause weight gain as a side effect then BMI will be a pretty good estimation of your body fat percentage. But if you workout regularly or are an athlete then BMI will not give you an accurate picture. Why is this? Well, if one trains with weights they have reduced their fat and have gained muscle. But a pound of muscle weights the same as a pound of fat. So the BMI calculation would not take this into account.

But if your goal is trying to lose weight then I would say utilize the BMI calculation to see your progress even if it is not an accurate picture it will still show progress you have made. I will be posting much better formulas to assess what your real body fat percentage is but do not be afraid to use BMI. Just realize it's limitations.

As always - I am available for personal training either in person (if in NJ) or over the web. My rates are $75.00 per hour for in-person training and $25.00 per hour for email personal training. If you feel you have stalled in your pursuit of fitness and need some expert knowledge to get you on track reach out to me.

Regards,

Eddie Camaroto CPT

Exercise Progression - Tidbits part 4

Hello, I think I will have covered alot of different methods to progress a stalled exercise routine. Tomorrow we will move on to a new theme. But there a few more exercise progressions I wanted to talk about.

First, lets get some definitions out of the way.

Pyramid Training system - a multiple-set system in which the weight is increased progressively over several sets so that fewer and fewer repetitions can be performed.

Single-set system(also known as High-intensity training system ) consists of performing a single set of a predetermined number of repetitions until deliberate fatigue.

Pre-Exhaustion system - consists of performing successive sets of two different exercises for the same target muscle or muscle group. An example would be doing a bench press to fatigue and then doing dumbbell flys to fatigue. Can be done with multiple sets but is generally only done with one set per muscle or muscle group.

Assisted Training system - This method requires the assistance of another individual who, after several repetitions of an exercise to deliberate fatigue, can provide just enough assistance to allow the lifter to complete 3 to 5 additional repetitions. Caution this system is not for the beginner or deconditioned participant.

Tempo based training system - This system changes the amount of time an exercise is done in one or more of the three contraction phases; Concentric, Eccentric, Isometric. A tempo of 4/2/2 in a barbell bicep curl means that you lift the weight towards you(Concentric contraction) and you make it take 2 seconds(4/2/2), then you hold it for 2 seconds(Isometric contraction - 4/2/2), then take 4 seconds to return it to the starting position(Eccentric contraction - 4/2/2).

Recovery systems - Basically taking time off in measured amounts to increase endurance and strength. In most cases you will come back even stronger then if you did not take the time off.

Lets talk a little about each. The definitions I provided should be enough but let me add a little more understanding to each.

Pyramid-Training system - I personally use this one alot in my workouts and it provides a real blast to your muscles. I have used this system when I have become stalled at a weight and not been able to increase it.
Example:
You are currently doing 3 sets of a dumbbell bicep curl at 30 pounds. You are doing 10 reps per set. You are able to do the first set at 10 reps, the second set at 9 reps, and the third set at 4 reps. You have noticed that for the last few weeks you have not been able to get the 3rd set reps up. Well, based on the Pyramid-Training system you would do the following:
1st set 30 pounds / 10 reps
2nd set 35 pounds /6 reps
3rd set 40 pounds / 3 reps

Single-set system - Simply put, match a predetermined weight that you will lift for a predetermined amount of repetitions.
Example:
You currently do 3 sets of 10 repetitions with 60 pounds for a barbell curl. The first set you can do 10 reps no problem. Utilizing the Single-set system you would do the following:
1 set of 10 reps(if you can) with a weight of 80 pounds. When 80 pounds becomes easy you would boost it to 100 and so on.

Pre-Exhaustion system - I believe my definition says it all. If you have any questions on this system just reach out to me.

Assisted training system - I utilize this system alot with my son(due to school and other commitments he only has one day a week to train and I want to maximize every exercise the best I can). If you workout with a partner this is a great way to fast track your progress. I do caution you that it causes alot of muscle soreness and discomfort and should never be done if you are a beginner or deconditioned.

Tempo based training system. The way you should go about this exercise is experimentation. If you remember a previous post http://personal-trainer-nj.blogspot.com/2008/06/exercise-progression-tidbits.html this system is really a boosted up Eccentric training system. I cannot give you an example of this because this type of system really requires I view your lifting style to formulate a proper tempo. But if you experiment a little you should start to get a feel for your correct tempo range and build up your muscle mass. A normal tempo rate of 2/1/2 is generally what I see most clients do so you can work from there.

Recovery training systems - When I train clients I generally like to have them take off 1 week every 4 to 6. I know it sounds wrong and you may say I will loose gains. But the reality is your muscles will thank you, heal, and become even stronger because of your time off. I must stress that this just applies to weight training - NOT cardio (you still need to do that at least 5 times a week).

Well that ends my theme of exercise progressions. I hope I have given you relevant knowledge and you take that knowledge into the gym and try them. If you have any questions please reach out to me. This blog is about helping you become the "Perfect You".

Note: These exercise systems I made mention of in this post are not meant to be done every day. The should be viewed as additions to your normal workout that are done once in a while to boost your goals. Doing these systems everyday could cause a negative affect and actually stall your gains. Train smart.

As always - I am available for personal training either in person (if in NJ) or over the web. My rates are $75.00 per hour for in-person training and $25.00 per hour for email personal training. If you feel you have stalled in your pursuit of fitness and need some expert knowledge to get you on track reach out to me.

Regards,

Eddie Camaroto CPT

Exercise Progression - Tidbits part 3

Well, two posts ago I talked about Circuit training as a pseudo type of exercise progression. Now lets talk about cross-training. It is a term thrown around quite often and I am sure you have heard it at least once.

First, lets get some definitions out of the way.

Cross Training - A method of physical training in which a variety of exercises and changes in body position or modes of exercises are utilized to positively affect compliance and motivation, and also stimulate additional strength gains or reduce injury.

Plyometrics - Exercises that maximize the myotatic(stretch) reflex to teach muscles to produce maximum force faster. Plyometrics are usually sports-specific and utilize exercises such as hops, bounds, and depth jumps; may cause overuse tendon injuries in some athletes.

Bosu ball - Stands for BOth Sides Up. this is an exercise apparatus that has a dome on one side and a flat side on the other. It is used for balance training as well as core training.

As a Personal Trainer I am frequently asked by my clients as well as my friends about cross training. They have heard the buzz about it being the panacea for their stalled exercise routines.

I do not believe that most people need to cross train if they are already exercising smart. If you are already utilizing the flexibility ball, or a bosu ball you really are doing at least one part of a cross training program (see definintion above). If you are incorporating a walking, swimming, or raquet type sport once in a while in your program you are also cross training (http://personal-trainer-nj.blogspot.com/2008/06/exercise-progression-exercise-systems.html). So, if you have been reading my posts and trying some of my suggestions - then you are already cross training and I bet you did not even realize it. If you keep variety in your routines you will excel at reaching your goals - smartly and without all the hype of cross training.

Now let me tell you where I believe cross training is warranted. Lets take a real world example: If I have a client that is a professional tennis player and she wants to vamp up her peformance, my tone about cross training changes. I would need to structure her exercise routine quite differently - here is how I would train her:

1) I would still have her do a regular exercise program utilizing weights, cardio, flexibility, and core training using different exercise apparatus such as Bosu, flexibility ball, and Plyometrics movements.
2) In addition I would analyze her movements she performs for her vocation. Since she is a tennis player I would note that she sprints for the ball, twists her body in rapid fashion to serve or return the ball, and needs to maintain exceptional posture through all of these movements to maximize power.
3) I would incorporate alot of cross training for this individual because her vocation demands it for optimal performance.

Okay so lets address what I would have her do - in a cross training mode.

1) She needs to do wind sprints to improve her time to get to the ball.
2) She needs to work on instability because she never knows what angle the ball is going to be coming from and she needs to be able to work her body in unstable environments.
3) She needs a strong core because a strong core allows the upper body to maximize power from the lower body and the core muscles facilitate that.
4) She needs to do some swimming exercises to get those shoulders working in different motions.
5) She needs to do some jogging or intense cardio to boost her cardiovascular system to be able to last through the matches.

As you can see I am utilizing many modes of exercises to train her for maximal performance. And that is the definition of cross training - training at different angles and different modes(types) of exercise to maximize gains.

Yes, cross training does have a place in some people's routines but if you are not training for a sports specific goal I personally would try to steer you away from it. A sound exercise program already addresses much of what a cross training program gives you.

I am sure this topic might spurn some debate and I look forward to your rebuttals.

As always - I am available for personal training either in person (if in NJ) or over the web. My rates are $75.00 per hour for in-person training and $25.00 per hour for email personal training. If you feel you have stalled in your pursuit of fitness and need some expert knowledge to get you on track reach out to me.

Regards,

Eddie Camaroto CPT

Taking a Fathers Day break for today - sorry.

To all, Today I am taking a rest day. Just loving my family and relishing in all they did for me today to celebrate Fathers Day. My son, daughter, and wife served me breakfast in bed and took me out for a great dinner with my father-in-law, mother-in-law, and my brother-in-law. If I may go off on a tangent for a moment.... When you have a loving family you feel you can do anything and they really are your support mechanism. I urge you to connect to the positive people in your life and you will be able to accomplish the impossible. It really is my family (extended and internal) that drives my success. My family continues to challenge me and make me a better person in everything I do. To go even further my sister and her fiance continue to be support beacons of an unparalled level. And if I may - I want to thank everyone in my life for all they give me, all they do for me, and all the love they show me. I really am a lucky man.

Starting tommorrow I may not post for the next few days. I will be modifying my blog and setting up keywords, ads, and tuning my site to be ranked higher in the ratings for search engines. I feel it is time to spread my wings and grab an even bigger audience.

Today I received an offer to work at New York Sports Club as a Personal Trainer. What a great Fathers Day gift! I am really excited. I really feel New York Sports Club has a sound and powerful Personal Training program. If you ever want to train with me at my club let me know. You do not have to be a member to train. I look forward to becoming one of an elite team at NYSC. It is a golden opportunity that I am jumping at.

Regards,

Eddie Camaroto

Exercise Progression - Tidbit part 2

Okay, Now that you know about the killer Eccentric progression lets talk about another that you might want to utilize in your exercise programs to get better results, overcome gym boredom, or just for fun.

I realize that I may have to break the Tidbits into more then two parts - there just is too many things to tell you all about. Plus, I said I would try to keep my posts smaller. So with that being said...

First, lets get a definition you should be aware of.

Circuit training - Most gyms have an area dedicated to Circuit training that consists of 8-12 machines that work the major muscles of the body(Chest, Back, Shoulders, Biceps, Triceps, and legs). If your gym does not have one of these areas post me and I will give you a workout that utilizes the same muscles I describe. Circuit training involves doing each "station"(machine) for one set at about 8-12 reps and then moving on to the next machine - without rest. When you reach the last machine you go back and do them again. You would do this for 2-3 sets. Most of the time 2 sets on the machines will take you under 30 minutes to complete.

Now I admit that Circuit training is not going to build much muscle (unless you are de-conditioned) and you may question why I would include it as an exercise progression. But you are going to find that there are going to be some days during your exercise routine that you either have little time or really do not have the motivation to do your workout. Well, this is the best time to get your butt to the gym and do something simple to keep that muscle tone. And Circuit training is the perfect option. You will have an easier workout, get a little Cardio work from moving with no rest from machine to machine, keep your muscles and joints moving, spend little time at the gym, and get that feel good feeling from exercising. And that my friends is a progression because if you did not get to the gym you would lose some gains.

The generally accepted theory is that for every 1 day of muscle work it takes two days to lose that benefit. Simple stated if you work your exercise program for 3 months and take off for 6 months you will lose almost everything you worked so hard for.

So when you are rushed for time or your drive is dampened - get to that gym and do a Circuit training workout that lasts under 30 minutes and be proud of yourself for your dedication and progression. You will keep your muscles toned and negate the loss factor of doing nothing. Plus you will get a little cardio benefit as well.

As always - I am available for personal training either in person (if in NJ) or over the web. My rates are $75.00 per hour for in-person training and $25.00 per hour for email personal training. If you feel you have stalled in your pursuit of fitness and need some expert knowledge to get you on track reach out to me.

Regards,

Eddie Camaroto CPT

Exercise Progression - Tidbits

To all, I just passed another certification for my field that involves the foundations of human movement. Basically it was certification that involves knowing how human movement works and methodically utilizing the way muscles and joints work to get optimal benefits for an exercise program. I am sure it will only strengthen my knowledge helping you all.

I am going to make this a shorter post since some of you have asked me to post in smaller fashion. Not all of us have all the time in the world to read long posts. I will try my best for you - just realize that some topics really need a long winded explanation. I will do my best. Thank you for the comments/suggestions.

So rather then make this a two part post(this being the second half). I will make it it longer(more posts) in more digestible chunks.

Okay, you have been curling the same weight in your exercise routine forever and just cannot increase the weight. What can you do to pass this roadblock?

Well there are quite a few ways but lets just address one here first.

First some definitions you need to know:
1) Concentric movement - the action that causes the muscle to shorten during a given movement. Example: Bringing a curl up to your chest.
2) Eccentric movement - the action that causes the muscle to lengthen during a given movement. Bringing a curl back down to the start position.
3) Hypertrophy - increasing the muscle mass from its present state to a bigger more "pumped" up appearance.
4) Isometric movement - you stress the muscle but the muscle neither lengthens or shortens under your guidance. Example: Holding the weight in the starting position or in the return position.

Eccentric or negative resistance is an exercise technique that utilizes the way the body handles stress to a muscle.

When you do a concentric movement you do not get the full benefits of muscle fiber stimulation. Though we have all been taught that "lifting" the weight was the primary way of building muscles - me included, we have been taught wrong. You get the most hypertrophy from eccentric conditioning in your exercise routine.

So what does this mean to a simple exercise such as a bicep curl. Well, it means that you lower the weight slowly (sometimes more then you took to lift it).

Why is this beneficial? It is through eccentric motions that the body breaks down the most muscle to hypertrophy.

Here is the science behind it: When you do an eccentric movement you cause the most resistance within a muscle. You have to control the slowing down of the movement as well as control the weight through a muscle fatigued already. The latest research shows .... that eccentric motions cause micro tears of the connective tissue and possibly the muscle fibers themselves. This means that the greatest gains are achieved through eccentric movements. And here we were all taught the exact opposite. We concentrated on just getting that weight up and just kind of letting the weight fall back to the start position without really knowing. Right? I was a victim of this logic as well. Wrong - Wrong!

When you design your exercise programs include one day of eccentric work per week for most exercises. I would not do eccentric work every workout since you really want your muscles healed 100% after eccentric motions. Eccentric work really traumatizes the muscle and to get the most benefits you really want to rest those muscles. I also would say NEVER start doing eccentric work until you have done your exercise program for a month. Again, you want your muscles ready and prepared for a gut wrenching eccentric workout.

When doing your eccentric contraction (coming back to starting point) make sure it takes at least 6 seconds to be back at the starting point. There is alot of talk in the industry about how long that eccentric movement should last but I feel a 6 second movement gives you just enough to achieve the expected results. This is my personal opinion based on my knowledge. Experiment if you want to see what works for you. I would not go over 10 seconds though or you risk an isometric contraction that kills what you were trying to accomplish.

You may be saying to yourself then how long should I do the concentric and isometric contractions during my workout. It is generally accepted that a tempo of 4 seconds concentric movement followed by a 1 second isometric contraction(you bring the curl to your chest then hold 1 second) suits most general population participants. If you are not doing your eccentric movement workout you should return the weight to the starting point within 2 seconds.

After an eccentric workout you may experience alot more muscle soreness during the workout and up to 75 minutes after due to lactic acid buildup) or after 24-48 hours have passed(DOMS - Delayed Onset Muscle Soreness). When you do eccentric movements you really are breaking down the muscle in a efficient fashion. And that efficiency comes at a price but with incredible gains in mass.

If you have questions on this please reach out to me - in fact I encourage anyone thinking about this type of workout to talk to me first. Eccentric workouts can be very rewarding but they are not for everyone. You really need to assess alot of areas to see if it is a good fit.


As always - I am available for personal training either in person (if in NJ) or over the web. My rates are $75.00 per hour for in-person training and $25.00 per hour for email personal training. If you feel you have stalled in your pursuit of fitness and need some expert knowledge to get you on track reach out to me.

Regards,

Eddie Camaroto CPT

Exercise Progression - exercise systems

Hello, Tonight I would like to address other methods that you can do to progress your workouts and maximize your fitness level. This will be a two part post with the second part coming tomorrow.

Does your gym have a pool that you can utilize? If so why not take your workout to a new level and go for a swim. Do laps, go to the edge of the pool and do ab lifts with the water as resistance, do calf lifts on one foot, put your arms up on a pool side and do kicks till you feel the burn, try walking back and forth through the water from side to side, rotate your arms through the water like you were swinging a bat, do squat jumps. If you own your own pool visit your local pool dealer and check out all the water dumbbells and exercise apparatus that has come on the scene for fitness in the pool, learn different swimming strokes and activate different muscle positions. Really, the options are endless. If you have a partner in the water play catch with a beach ball, play some water volleyball. Well you get my point. If a pool workout interests you email me and I will provide you many more exercises you can do. You might be surprised to see how much different exercises there really are.

Does your gym have a raquetball or tennis court. If it does go play a game with your partner or friend. Most gyms even have a list for single players looking to play a game with other singles. You will take your workout to a new level, activiate different muscles, and have a really great time. You brain may think it is getting a day off from the gym but you will be exercising all the same. Racquet sports provide a killer cardio workout.

Does your gym have an indoor or outdoor track? If it does why not try skipping the cardio workout and doing 30 seconds sprints followed by a minute of walking and do it again. try to achieve a mile or two. Again, the goal is to activate other muscles at a different range then they are currently being trained. As well as stem boredom in the regular workout.

Do not under estimate a simple walking workout for your cardio. A simple formula states that for ever 1/2 hour of jogging you can do you should be able to 1 hour of walking (reaping the same caloric expenditure). Another simple formula states that for every 2000 steps you take (via a pedometer) you will burn 100 calories. maybe you have heard it before about the virtues of taking 10,000 steps a day. Well that is great science because you will burn 500 calories extra a day amounting to 3,500 calories lost per week(if you do it every day - that is a loss of 1 1/4 pounds of fat off of your body per week). Many factors play into this but I hope you get the simplified point I am trying to make here.

As a Personal Trainer I urge my clients to do at least one of the things above at least once every few weeks. I want my clients to see that exercise is a love of life not necessarily sweating in a cold gym setting. Go out there folks and enjoy the scenery during a walk, cool off in the pool while getting fit, do some sprints in the gym or at the local high school track, go get competitive and experience some racquet sports. Get others involved as well. A lot of people would never think of working out at the gym but they would love to play some tennis etc. Enlist them in your goals for a fitter, healthier life.

Above all take at least one of these methods I listed above and pledge to do at least one per month instead of your daily workout. Think of it as a reward that rewards you with better fitness and a more positive experience towards working out.

Tommorrow I will address other training methods that can be incorporated in a gym setting.

As always - I am available for personal training either in person (if in NJ) or over the web. My rates are $75.00 per hour for in-person training and $25.00 per hour for email personal training. If you feel you have stalled in your pursuit of fitness and need some expert knowledge to get you on track reach out to me.

Regards,

Eddie Camaroto CPT

Exercise Progression - quiz (answers)

Which exercise position utilizes the most muscles for the row.
a) Standing row with barbell - body bent at 90 degrees.
b) Seated row off of a stability ball on a cable machine - one arm back at a time.
c) Standing row with barbell - body bent at 45 degrees.
d) One arm dumbbell row knee on bench.
e) Standing Row on a cable machine - two arms pull back at once.

Correct answer is (B). This exercise offers the MOST muscle action while challenging the core muscles.

Standing up for an exercise is better then sitting down on a stability ball in most cases.
a) True
b) Doesn't matter significantly.
c) False

Correct answer is (C). Though standing up does act on the core muscles it does not do so as much as the Stability ball. When you stand on the floor you do not have to worry about rolling off of a ball since you have a stable surface for your base. When you sit on the Stability ball your base is the ball and this moves.

A functional exercise is one that:
a) Performs a function.
b) Mocks a daily motion or movement in real life.
c) One that can be performed by most people.

The correct answer is (B). When you structure your workouts ALWAYS think about if the exercise is going to make your daily movements easier. Example: if you are a swimmer you would want to do Dumbbell flys because it builds the muscles that you use in your daily life in the same motion(this is key).

Using an exercise machine is the best way to work as much muscles as possible due to its design:
a) True
b) It depends
c) False

The correct answer is (C). An exercise machine is not going to work core muscles (unless it was designed to) better then using some other sort of exercise apparatus(dumbbells, bands, barbells, etc.). Also some people with low back issues will actually be doing more damage to themselves by sitting in an exercise machine due to the force on their tailbone. Even though a client has a bad back it might make sense in some circumstances to have them stand.

A person with balance problems should NOT do stability ball exercises. (tricky)
a) True.
b) False

The correct answer is (A). You must build up your balance before you progress to the challenging nature of the Stability ball. Or for that matter any other exercise. If a client or yourself have poor balance this is the first thing that must be trained and corrected before you progress to any other level of exercise (except possibly a modified machine-assisted Cardio routine). Without proper balance you risk injury to yourself in daily living as well as gym time.

I had alot of fun doing this quiz and seeing some of you attempt to answer them. Some of you surprised me with your knowledge. I will be creating these mini-quizzes more in the future.

As always - I am available for personal training either in person (if in NJ) or over the web. My rates are $75.00 per hour for in-person training and $25.00 per hour for email personal training. If you feel you have stalled in your pursuit of fitness and need some expert knowledge to get you on track reach out to me.

Regards,

Eddie Camaroto CPT

Exercise Progression - Spicing it up

Hello, Well I have talked about some exercise progressions to pump up your exercises. Now I want to tell you some progressions you should consider for your cardio workouts.

1) Why not take a day off from your cardio machines and take a walk with your loved one or a friend through the local park at a brisk pace for a hour. You will be activating the muscles a little differently and you will enjoy it probably a lot more. Remember exercising at the gym is just one place to do it.
2) If your knees can handle it why not walk up and down some stairs. After 10-15 minutes of this you just might wish you stayed at the gym.
3) Jump some rope outside. Ten minutes of this provides an intense cardio response.
4) Take out your bike and tour your neighborhood or local park for a hour. Try to pick some hilly terrain and play with the gears. Try bicycling at the hardest gear ratio you can.
5) Go dancing at the local club. Think of it as a reward that is helping your exercise progression.
6) Shake up your treadmill routine by: walking backwards on it (if you can do it safely) at a slower speed then normal or increase the incline to the highest you can go and stay at each incline level for 1 minute or to. If you normally walk on the treadmill for an hour jog on it instead for 30 minutes.
7) Shake up your stair master by NOT holding on to the handles (if you can do it safely).
8) Shake up your Elliptical workout by trying one of the pre-programmed routines and increase your normal intensity.
9) Take an aerobic class or it that scares you do the ultimate calorie burner - a spin class. If you have never taken a spin class I urge you to do it at least once. I personally have never had my butt kicked more then when I have taken spin classes.
10) Go swimming and do lots of laps with different strokes (butterfly, standard, etc.)

As you can see you should try to integrate at least one of these activities or others I have not mentioned into your workout at least once every two weeks. It will keep boredom away from your cardio routines and it will challenge different muscles in different ways. Remember how just changing the angle of an exercise can change which muscle fibers are activated. The same applies here.

Exercising is about LIVING and having fun. Once exercise becomes a chore you dread you need to re-evaluate your exercise program.

As always - I am available for personal training either in person (if in NJ) or over the web. My rates are $75.00 per hour for in-person training and $25.00 per hour for email personal training. If you feel you have stalled in your pursuit of fitness and need some expert knowledge to get you on track reach out to me.

Regards,

Eddie Camaroto CPT

Exercise Progression - quiz

So lets see if you are all learning from my posts.

Which exercise position utilizes the most muscles for the row.
a) Standing row with barbell - body bent at 90 degrees.
b) Seated row off of a stability ball on a cable machine - one arm back at a time.
c) Standing row with barbell - body bent at 45 degrees.
d) One arm dumbbell row knee on bench.
e) Standing Row on a cable machine - two arms pull back at once.

Send me your answer.

Standing up for an exercise is better then sitting down on a stability ball in most cases.
a) True
b) Doesn't matter significantly.
c) False

Send me your answer.

A functional exercise is one that:
a) Performs a function.
b) Mocks a daily motion or movement in real life.
c) One that can be performed by most people.

Send me your answer.

Using an exercise machine is the best way to work as much muscles as possible due to its design:
a) True
b) It depends
c) False

Send me your answer.

A person with balance problems should NOT do stability ball exercises. (tricky)
a) True.
b) False

Send me your answers.

When you answer these questions you need to mentally picture the exercise in your head and see what muscles are or could be used (Personal Trainers do this alot). Some of them are gotcha questions. But if you put your mind to it and think about it you should get it. I will post the answers and explanations after I have received some answers from you.

As always - I am available for personal training either in person (if in NJ) or over the web. My rates are $75.00 per hour for in-person training and $25.00 per hour for email personal training. If you feel you have stalled in your pursuit of fitness and need some expert knowledge to get you on track reach out to me.

Regards,

Eddie Camaroto CPT

Exercise progression Bench press

So now that you know you could/should be doing pushups (and I think I have given you a good roadmap to some challenging movements with those pushups) rather then bench presses let we try to sway you away from bench pressing (at least for now). But do not worry I will give you the progressions for bench press in case you love doing them.



When a Personal Trainer looks at an exercise for a client they look at quite a few things:

1) Does the client have any medical conditions that would prevent, hinder, or put the client at risk. Example: doing bench presses or for that matter pushups after a rotator cuff injury is too risky and further damage could be done.

2) Does the client have the necessary conditioning to perform the exercise being asked of them.

3) Is the exercise a functional movement that a client does in real life. Personal trainers want to make daily living easier for a client.

4) Is there a better way to work the muscle more efficiently and utilize less risk to accomplish the same goal.



Ahh, that is the key - number 4. When we do a bench press we utilize many muscles (deltoids, pecs, triceps, and forearms). Of course there are other muscles that come in to play as stabilizers etc. but the muscles I have listed are the primary movers activated during a bench
press.



When you do a standard pushup you utilize the SAME muscles as a bench press but you also activate your core muscles (Rectus Abdominis, Transverse Abdominus, Erector Spinae to name a few). Remember what I said in number 3 and 4. It is the goal of a Personal Trainer to make a clients daily activities easier and increase quality of life. Well if I am laying on a bench working the same muscles I workout with a pushup but the pushup also works the core muscles (the ones everyone needs strong to prevent low back issues, maintain proper posture and meld the upper body power with the lower body power), this becomes a no-brainer. I choose the pushup. Its also an exercise that does not intimate a client and they can even do it at home or on a vacation.

The pushup does not require a spotter, is safer in motion, and can be tailored to a clients conditioning. Enough said. I think you can see my rational here.



You may say well Eddie I can do incline bench press, decline bench press, and even change my grip to facilitate different muscles when I do a bench press. Well, you can do the same with a pushup using a flexibility ball or a bench. So why are you still doing bench presses? Why not get those core muscles working and garner more muscle work from the push-up? Your time is important and a pushup goes further to that end of giving you a better bang for your buck.



Okay maybe I cannot sway you so I will list some progressions for the bench press.

1) Decline bench press. (this is the easiest form of a bench press because the distance you need to lift the weight is reduced -think back to your high school physics, the fulcrum and level system of your arms is smaller in this plane of motion). You will see that you can almost always lift more.

2) Standard bench press in a horizontal position.

3) Incline bench press. Your fulcrum and lever of your arms must push higher up to achieve the exercise. You will generally be weaker in this exercise then other bench presses.

4) Dumbbell decline bench press.

5) Standard bench press with dumbbells.

6) Dumbbell incline bench press.

7) Far grip decline, standard, and incline bench press. Remember what I said about the fulcrum and lever system of your arms. wider grip reduces the height you will need to lift the weight but is harder because you are causing the shoulder joint to experience more resistance as it moves away from its fulcrum point.

8) Close grip decline, standard, and incline bench press. Close grip means you must lift the weight higher and through a greater range of motion. Again the fulcrum and level system of your joints becomes a factor. You would do wonders for your exercise program by always thinking about the fulcrum and level systems that your joints go through with everyone of your exercises.

9) Dumbbell bench press on a stability ball (working those core muscles again).

10) Dumbbell bench press on a stability ball sliding left to right on the stability ball as you lift each side.

11) Dumbbell bench press on a stability ball one arm only.

12) Dumbbell bench press on a stability ball one arm only rotating to the lifting side and back.

13) Dumbbell bench press on a stability ball one arm only rotating to the lifting side and back while one leg is raised.



I hope you are starting to see some patterns here with my posts about pushups and bench presses:

1) Barbells to dumbbells to stability ball. Think about your workout exercises and see if you can realize a progression for each of your exercises from easy to difficult while getting the most muscles action in the process. This is what Personal Trainers do. We look at the science and muscle movement for each exercise and work with that science to produce more bang for the buck.

2) Changing the angle of your arms/legs/etc can maximize your efforts and work each muscle at different angles and this will activate more muscle fiber actions.

3) Every exercise - if properly analyzed can work additional muscles not normally associated with the given exercise. Of course you must always take into consideration the functionality of the exercise and how it relates to daily living.



So what is the proper specifications for a standard bench press:

1) Arms at shoulder width.

2) Back flat. I know there are some of you that were taught to arch your back - but that is wrong. All the arch does is decrease the amount of height you need to lift the weight by raising your chest. You are just making it easier.

3) Do not BOUNCE the weight off of your chest - you are just making it easier by utilizing momentum to lift it up. You will get less from the exercise.

4) When you lower the weight only go to the point where your elbows are flexed to 90 degree angles. Same benefit as lowering it to your chest and you do not impinge the shoulder joint.

5) Always Always use a spotter. There is way too much risk to you if you cannot get that weight up during your last rep.

6) Keeping your elbows close to your body makes the exercise easier (fulcrum and level physics again). Pointing them outward makes it harder.



There are so many myths about bench pressing - feel free to ask me them so I can help you understand their history and meaning.



As always - I am available for personal training either in person (if in NJ) or over the web. My rates are $75.00 per hour for in-person training and $25.00 per hour for email personal training. If you feel you have stalled in your pursuit of fitness and need some expert knowledge to get you on track reach out to me.



Regards,



Eddie Camaroto CPT

Exercise progression - Pushup

Everyone knows how to do a pushup and once you can crank out 20+ pushups in perfect form there really isn't anything else you could do right? I mean you can keep doing more and more reps but that is going to build very little muscle, bore you, and waste your precious time trying to wring a tiny benefit out of a lot of effort. This is not smart training!

So lets look at some ways of progressing thru a pushup from the easiest to the hardest. You might be amazed at just how many progressions one can go thru to constantly challenge themselves and never have to go past 20 pushups all the while gaining muscle mass and a greater satisfaction.

I will start from the easiest form to some very challenging forms of a standard pushup.

1) Do pushups against a wall. If you do not have the necessary strength to do one on the ground just step away from the wall and place your hands at shoulder length and do pushups in a standing position.
2) Progress to doing that same pushup off of the couch or a bench. It becomes more challenging but still is easy in form.
3) Lets get to the ground and start doing some modified pushups. Get into the pushup position (I will outline a perfect pushup below so you can follow) except that you will be on your knees instead of your toes and do your pushups - when you get to 20 it is time to change.
4) Now do the same form but cross one leg over the other at the ankle as your knees continue to be on the ground.
5) Now you are ready for the standard pushup. On your hands and on your toes. When you can do this you are ready for some intense variations.
6) We are all taught to look down and touch our nose to the ground when we do pushups - well that is too easy - do the pushup and turn your head to the left or right when you come down and the pushup becomes just a little harder. Now touch your ear to the ground and you are going through a much greater range of motion.
7) Ready for some challenge - well while doing the pushup raise one leg off of the ground and then do them. Now you are stressing your core muscles(trunk) and making a standard pushup a little harder. Plus you are now working more muscles for a single exercise.
8) Put your feet on a stability ball and then do the same pushups. Much harder right? And you are working those core muscles again.
9) Now lift one leg off of that stability ball and it becomes harder again. You are still working the same muscles but you are now working them at a higher intensity.
10) Alright you are a master at the pushup - right? No! Now lets make it harder to do the standard pushup. Instead of having your hands under you when you do the pushup force your hands a few inches in front of you - this little change will make your pushups increasingly harder because your fulcrum of your arms has changed your stability.
11) What to do now? Go back to the steps above and start my raising one leg up with your hands further away from your head etc. Progress to the stability ball with one leg up. Etc.
12) So you have mastered it all in the pushup - have you? Of course not (what kind of personal trainer would I be if I could not challenge you some more). Now we start changing your hands from shoulder width to closer or farther apart. Maybe we bring your hands closer together to work your triceps more or we move them farther apart to increase your pecs and shoulder resistance.

As you can see this methodology can be applied to ANY exercise. I have shown you how a simple pushup can give you at least a year to work it. And to be honest there is another 20+ I could give you to make it even harder. You need to start thinking outside the box with our tradional exercises. Bordom should never exist in your workouts - you just have to challenge yourself and think about how an exercise could be modified. Of course you should never do any change to an exercise that is not a functional movement. An example would be doing a pushup and twisting - this is not a natural movement and should never be done! If you do not do the motion in daily living you should not do it in an exercise mode. You risk injury for no reason and it will not give you an edge in the real world.

Everyone, doing an exercise for over 20 reps buys you very little and wastes your precious time (there are a few reasons to do more but that is probably reserved to the hard core athlete). I am amazed when I hear someone tell me that they can do 200 ab lifts! That to me is a weakness because they get very little out of that and if they just put a 5 pound plate on the chest while they did 20 of them they would actually get REAL results in 2 minutes versus the 10 minutes it takes them to do 200 of those lifts with no real results!

So what is a real pushup:

I suggest you view yourself in a mirror till you get it right.
1) Unless otherwise noted you should have your hands at shoulder length and point your middle finger straight ahead.
2) Your heel should be pointing straight up and you feet should be a little shorter then shoulder length.
3) You feet should be pushed away from your torso so that you heals are closer to your body then your toes. Any they should not be bent to the left or right.
4) You should never look down at the ground - instead look ahead to engage a more neurological response.
5) Your body should appear in a straight line when you view yourself in the mirror (draw in your belly button to get that core solid).

Ask me any questions you may have and I will help you maximize this simple exercise to make you realize incredible gains. if you want to know how to make it even harder reach out to me and I will show you how.

No one has to workout 1 hour+ at the gym to get little benefits. I am here for you tap my knowledge. As well I can bring your workout time down and allow you a little more "me" time. Exercise should never be a chore just a fun thing to do that rewards you immensely.

Lets talk about this. Send me your comments.

As always - I am available for personal training either in person (if in NJ) or over the web. My rates are $75.00 per hour for in-person training and $25.00 per hour for email personal training. If you feel you have stalled in your pursuit of fitness and need some expert knowledge to get you on track reach out to me.

Regards,

Eddie Camaroto CPT

Themes I will be following.

Hello, Rather then write all these great tips and articles that go from one subject to another I feel the greatest way for me to pass on the knowledge is to take a theme and go with it for a while. I feel this way you will get a huge amount of information about a select topic and really learn from it. But I want you all to get involved in the discussion. Ask me all the questions you want and lets start making this blog kick some butt and make you all smarter at the gym.

My first topic is going to be exercise progression and how to make those exercises harder when you feel they have become too easy, too boring, or too routine.

Read my next post for a discussion on what I feel could BENEFIT everyone and change your thinking about the way you should be viewing and tinkering with your exercises.

Regards,

Eddie Camaroto CPT

Selling out for a good reason

Tonight I am faced with a dilemma. Google offers an ad revenue generated program that says if you place adds on your blog site you get paid for each click someone does on an ad. Pretty easy way to earn some cash. But I started to ponder about how I would feel if I went on to a blog and I had to see ads. At first I said I hated it but then I thought back to all the times I was on a blog or website that an actual ad caught my attention (because it was relevant to the material I was viewing). Well, Google only produces ads based on the content of your blog so I am going to give it a go. But I wanted to reach out to my subscribers and ask them what they thought of this. I can say that any ads for equipment etc. will be checked out by me and I will comment on them in my posts but only you can tell me if it will sour your experience with my site and your viewing pleasure. At the very least lets try it and see if it is indeed a hassle. Agree or Disagree?

Eddie Camaroto CPT

Have to stroke the old EGO

Just me wanting to be the first to post my first entry. Silly - I know - but I just had to do it. :)