First, I apologize for not posting anything in a long time. I have been diagnosed with a pretty nasty disease and it has laid me out in bed (almost 20 hours a day).
I have been diagnosed with full blown Crohns disease. Crohns disease comes in 5 grades of severity and I am at the highest grade. I am starting to feel better and I will write about this ordeal and how I plan on working exercise around my condition as soon as I can. I will also be getting back to the normal content I post here as well.
In the mean time if anyone that reads my blog has any information on Crohns, or tips to manage it or just anything at all please let me know. I could use all the support and knowledge I could get.
Thank you for being patient with me,
Eddie Camaroto CPT
Wednesday, July 30, 2008
Tuesday, July 15, 2008
Strength testing - 1 rep max
Okay, tonight I explore what you "could" be lifting in some of your exercises.
The test is called the one rep max and it tests to see what the maximum amount of weight that you could lift. You then take this and apply it to the correct weight you could use daily in your routines.
Lets take the bench press as an example. Here is the scenario (you need to know all three pieces of information):
1) You currently are lifting 150 pounds in the bench press.
2) We use 10 reps for simplicity. So try to come up with the weight that you can lift 10 times to fatigue as a starting point.
3) Your current weight. We will use 170 pounds in this example.
The formula is:
w = weight you are lifting now in pounds
cw = your current weight in pounds
1 rep max = w / .75
weight ratio = cw / 1 rep max
So for our example:
1 rep max = 150 / .75 or 200 pounds
Weight ratio = 200 / 170 or 1.18
To find out the theoretical amount you could be lifting do the following:
Weight ratio * w or 1.18 * 150 or 177 pounds
This formula is mostly used for big muscle group testing such as: back, chest, legs. I do not usually use this formula for other muscle groups because the numbers could be skewed.
As always, with any weight lifting - please have a spotter.
If you are like me you are going to go to the gym and want to apply this test to the major exercises and then start lifting those increases. I was amazed at how much more I really could lift - and that made my workouts even more productive.
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
The test is called the one rep max and it tests to see what the maximum amount of weight that you could lift. You then take this and apply it to the correct weight you could use daily in your routines.
Lets take the bench press as an example. Here is the scenario (you need to know all three pieces of information):
1) You currently are lifting 150 pounds in the bench press.
2) We use 10 reps for simplicity. So try to come up with the weight that you can lift 10 times to fatigue as a starting point.
3) Your current weight. We will use 170 pounds in this example.
The formula is:
w = weight you are lifting now in pounds
cw = your current weight in pounds
1 rep max = w / .75
weight ratio = cw / 1 rep max
So for our example:
1 rep max = 150 / .75 or 200 pounds
Weight ratio = 200 / 170 or 1.18
To find out the theoretical amount you could be lifting do the following:
Weight ratio * w or 1.18 * 150 or 177 pounds
This formula is mostly used for big muscle group testing such as: back, chest, legs. I do not usually use this formula for other muscle groups because the numbers could be skewed.
As always, with any weight lifting - please have a spotter.
If you are like me you are going to go to the gym and want to apply this test to the major exercises and then start lifting those increases. I was amazed at how much more I really could lift - and that made my workouts even more productive.
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
Monday, July 14, 2008
New theme strength testing
Okay enough about flexibility testing and on to much more fun tests.
In the next few days I will be giving you some tests that you can do on your own to assess your muscular strength. The tests will give you a good idea as to where you stand in regards to muscular strength to the general population. I will also be giving you a cool formula to see exactly how much you "could" and "should" be lifting with certain exercises. Don't miss them because they will charge up your workouts.
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
In the next few days I will be giving you some tests that you can do on your own to assess your muscular strength. The tests will give you a good idea as to where you stand in regards to muscular strength to the general population. I will also be giving you a cool formula to see exactly how much you "could" and "should" be lifting with certain exercises. Don't miss them because they will charge up your workouts.
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
Sunday, July 13, 2008
Trunk flexibility test
Hello, Tonight I am going to talk about trunk flexibility(flexion) and how to test yourselves. Above you will see two tables that you will need to refer to after you get your test number. By double clicking on the images you can get a better view.First a disclaimer: Before I test a client for flexibility I have them fill out a fitness form, waivers, and many others that let me see my clients health history and possible limitations. Since I cannot do that with the readers of this blog I must caution that this flexibility test could cause further injury to individuals with diagnosed lower back issues or for issues that may let turn up. You should not try this flexibility test unless you have a doctors okay.
Before you test yourself make sure that you lightly stretch your low back and hamstrings. Make sure you perform the test slowly or you risk injury.
1. Place a yardstick on floor.
2. Place piece of tape at least 12 inches long at a right angle to the yardstick (with zero mark towards the body).
3. Clients feet should be about 12 inches apart, heels aligned with tape at the 15 inch mark of the yardstick.
4. Place hands one on top of the other w/ tips of fingers aligned.
5. Exhale and slowly lean forward (keep your knees straight), drop head toward or between the arms.
6. Your fingers should maintain contact with yardstick while you keep your knees straight.
7. Score is farthest point reached after 3 trials.
8. Compare to norms (displayed above - you will have to enlarge the image to see it clearly - if you cannot see them clearly send me an email to personaltrainernj@gmail.com and I will send you the files).
9. Evaluate where along spine bending takes place. This can give you clues to what muscle imbalances or other issues you may have.
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
Friday, July 11, 2008
Trunk extension test
Okay today lets assess your trunk extension flexibility. Basically the test evaluates the amount of backward bend available to your lumbar spine. Most trainers test this because the loss of flexibility and extension in the lumbar spine can cause low back pain and increase injuries. I want to know if my client has the lumbar stability to handle over the head exercises as well as other types involving the lower back.
First a disclaimer: Before I test a client for flexibility I have them fill out a fitness form, waivers, and many others that let me see my clients health history and possible limitations. Since I cannot do that with the readers of this blog I must caution that this flexibility test could cause further injury to individuals with diagnosed lower back issues or for issues that may let turn up. You should not try this flexibility test unless you have a doctors okay.
Lie face down with your hands in position for a pushup. Then push your upper body up while letting your lower back relax as much as possible and attempt to keep the hip bones in contact with the floor. Keep rising till your arms are fully extended. Do not fight it if your hip bones want to raise.
Compare your results to the table below to see where you stand for trunk extension flexibility.
Good - The hips remain in contact with floor while the arms are fully extended.
Fair - The hips raise from the ground up to a tiny amount below 2 inches or less.
Poor - The hips raise from the ground 2 inches or more.
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
First a disclaimer: Before I test a client for flexibility I have them fill out a fitness form, waivers, and many others that let me see my clients health history and possible limitations. Since I cannot do that with the readers of this blog I must caution that this flexibility test could cause further injury to individuals with diagnosed lower back issues or for issues that may let turn up. You should not try this flexibility test unless you have a doctors okay.
Lie face down with your hands in position for a pushup. Then push your upper body up while letting your lower back relax as much as possible and attempt to keep the hip bones in contact with the floor. Keep rising till your arms are fully extended. Do not fight it if your hip bones want to raise.
Compare your results to the table below to see where you stand for trunk extension flexibility.
Good - The hips remain in contact with floor while the arms are fully extended.
Fair - The hips raise from the ground up to a tiny amount below 2 inches or less.
Poor - The hips raise from the ground 2 inches or more.
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
Thursday, July 10, 2008
Back from vacation
To all, I just came back from my vacation. While my family was on vacation we were overwhelmed with the junk that is served at the amusement park food stands AND restaurants. It took an extreme effort to find healthy food and even then most of the times the options we ate were NOT what we would of chosen - given options.
Here is how we did it. Maybe some of our methods could help you.
* For our little girl we brought a whole lot of food from home: healthy snacks, fresh fruit sliced up, organic milk, organic/no sugar fruit roll-ups, pretzels, healthy cereals, yogurts etc.
* For our son we packed pop-tarts as a healthier snack at night in the room then cookies or cakes and dried fruit snacks he likes.
* My wife and I winged it and figured we could find right choices there.
To make matters worse and make our nutritional choices even more important was the fact that the hotel did not have a fitness room. The hotel did have agreements with surrounding resorts that allowed us to use their gym for a small fee. I managed to get to the gym just once in 7 days. Having a fitness room miles away made it very very difficult to schedule it. Ex: A one hour workout turned out to be a 2 1/2 hour ordeal.
So in order to maintain some fitness we performed a full stretch routine I developed nightly. It made us feel a little better about missing the gym and still gave our bodies some conditioning. Later on when I write about hotel workouts I will share some of that routine with you. The quick point I am making is no matter what challenges to your nutritional and fitness needs you face you can always make small differences to get some good health - even on vacation.
BUT, we did not restrict ourselves either. We ate pizza a few times, had some premium sundaes, and even enjoyed a hot dog or two.
It takes a lot of work to eat right on vacation and we took almost a suitcase of food with us to make it happen. The fact that airport security took us side and asked us about all the food and searched our bags attest to the fact that very few people travel with their nutrition in mind - or for that matter have a desire to deal with more stress.
Tomorrow I will go back to writing about flexibility testing.
Regards,
Eddie Camaroto CPT
Here is how we did it. Maybe some of our methods could help you.
* For our little girl we brought a whole lot of food from home: healthy snacks, fresh fruit sliced up, organic milk, organic/no sugar fruit roll-ups, pretzels, healthy cereals, yogurts etc.
* For our son we packed pop-tarts as a healthier snack at night in the room then cookies or cakes and dried fruit snacks he likes.
* My wife and I winged it and figured we could find right choices there.
To make matters worse and make our nutritional choices even more important was the fact that the hotel did not have a fitness room. The hotel did have agreements with surrounding resorts that allowed us to use their gym for a small fee. I managed to get to the gym just once in 7 days. Having a fitness room miles away made it very very difficult to schedule it. Ex: A one hour workout turned out to be a 2 1/2 hour ordeal.
So in order to maintain some fitness we performed a full stretch routine I developed nightly. It made us feel a little better about missing the gym and still gave our bodies some conditioning. Later on when I write about hotel workouts I will share some of that routine with you. The quick point I am making is no matter what challenges to your nutritional and fitness needs you face you can always make small differences to get some good health - even on vacation.
BUT, we did not restrict ourselves either. We ate pizza a few times, had some premium sundaes, and even enjoyed a hot dog or two.
It takes a lot of work to eat right on vacation and we took almost a suitcase of food with us to make it happen. The fact that airport security took us side and asked us about all the food and searched our bags attest to the fact that very few people travel with their nutrition in mind - or for that matter have a desire to deal with more stress.
Tomorrow I will go back to writing about flexibility testing.
Regards,
Eddie Camaroto CPT
Thursday, July 3, 2008
Hamstring flexibility test
Okay, my last post until July 10th deals with Hamstring flexibility. The hamstring muscle probably has the most implications to your quality of life then most other muscles. One of the primary responsibilites of this muscle is stabilizing your knee. And if it is tight you are risking injury to your knee. You might be saying how can that be if it is in the back of my thigh. But if you know muscle anatomy you would see that the hamstring has primary control of the knee. If you are too tight or too strong you risk instability in your knee joint. Most people have much more strength in their quadtriceps (front of the thigh) and this causes inbalance and a host of issues. Your hamstrings should be no more then 60% - 70% the strength of your quadtriceps. Do the math. If you can lift 100 pounds during a hamstring curl you should not do more then 60-70 pounds in a leg raise.
So how do you test the flexibility of your hamstring muscle.
1) Lie on the floor with your face facing the ceiling.
2) Have a partner raise up one of your legs - that you keep knee locked and straight.
3) The minute your non-raised legs off the ground while your partner is raising your leg you fail.
4) To pass the hamstring flexibility you need to be able to raise you leg at least to a 80% to 90% angle without your non-raised leg rising off the ground.
Take the test and see if you have been working out incorrectly. Maybe your hamstring is too tight. If you find it is - why not reach out to me and I can suggest some really cool stretches to get you back in the game per-say.
I would not introduce my client to lower body work till they could show me they were flexible to take it. I could hurt their knee and cause them life long pain. You should be assessing yourself as well. These flexibility tests could save you from major injuries - please try them.
This is my last post until July 10th. I will be on vacation in Disney World with my family. Please do not forget me. I live to pass on my knowledge. And I beleive I am giving you a reason to come back - daily - to learn from me. Right?
Regards,
Eddie Camaroto CPT
So how do you test the flexibility of your hamstring muscle.
1) Lie on the floor with your face facing the ceiling.
2) Have a partner raise up one of your legs - that you keep knee locked and straight.
3) The minute your non-raised legs off the ground while your partner is raising your leg you fail.
4) To pass the hamstring flexibility you need to be able to raise you leg at least to a 80% to 90% angle without your non-raised leg rising off the ground.
Take the test and see if you have been working out incorrectly. Maybe your hamstring is too tight. If you find it is - why not reach out to me and I can suggest some really cool stretches to get you back in the game per-say.
I would not introduce my client to lower body work till they could show me they were flexible to take it. I could hurt their knee and cause them life long pain. You should be assessing yourself as well. These flexibility tests could save you from major injuries - please try them.
This is my last post until July 10th. I will be on vacation in Disney World with my family. Please do not forget me. I live to pass on my knowledge. And I beleive I am giving you a reason to come back - daily - to learn from me. Right?
Regards,
Eddie Camaroto CPT
Wednesday, July 2, 2008
Vacation notice
To all, I will on vacation from July 3rd to July 10th. During that time there will be no posts. My last post will be tomorrow night. But please come back on July 10th. Or better yet go through any of my previous posts that you may of missed. There is a treasure chest of information contained in this blog. There many more great themes coming and alot of very cool and great information for you to use in your workouts. In the coming months I will be having themes such as:
1) Pre-made mini-workouts for you to use.
2) How to work around injuries.
3) Special populations (diabeties, heart disease, pregnancy, etc.) and how to workout safely when you have these conditions.
4) Proper form for popular exercises.
5) Workout methodology for sports related goals.
6) Alternative exercise methods and routines such as speed bag/body bag, jump rope, body bar, flexibility ball, BOSU ball, bands, using ones own body weight, etc.
7) Special workouts for special occasions: bride to be boot camp, hotel workouts in your room, workouts in the park, swimming pool workouts, etc.
So you see there is a lot of stuff coming and I want all of you to benefit. So I hope to see you all coming back on July 10th. :)
Regards,
Eddie Camaroto CPT
1) Pre-made mini-workouts for you to use.
2) How to work around injuries.
3) Special populations (diabeties, heart disease, pregnancy, etc.) and how to workout safely when you have these conditions.
4) Proper form for popular exercises.
5) Workout methodology for sports related goals.
6) Alternative exercise methods and routines such as speed bag/body bag, jump rope, body bar, flexibility ball, BOSU ball, bands, using ones own body weight, etc.
7) Special workouts for special occasions: bride to be boot camp, hotel workouts in your room, workouts in the park, swimming pool workouts, etc.
So you see there is a lot of stuff coming and I want all of you to benefit. So I hope to see you all coming back on July 10th. :)
Regards,
Eddie Camaroto CPT
Monday, June 30, 2008
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
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
Sunday, June 29, 2008
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
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
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
Saturday, June 28, 2008
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
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
Wednesday, June 25, 2008
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
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
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
Monday, June 23, 2008
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
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
Sunday, June 22, 2008
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
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
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%
Target body weight = 118.4 / 1 - (17%
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%
Target body weight = 135.68 / 1 - (17%
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
Thursday, June 19, 2008
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
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
Wednesday, June 18, 2008
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
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
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
Tuesday, June 17, 2008
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
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
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