Hoops

Me, my brother, and our mad hops

Cardio is important. Whether you're interested in losing weight, decreasing stress or just bettering your overall health outlook, you should be doing at least 30 minutes of cardio 5x each week.  Treadmill, stairmaster, run in the park, brisk walk ... whatever. Just get out, work hard, and feel the positive effects.

The worst thing about cardio? Boredom. It's horrible and it strikes when a person just tries to do the same workout everyday, or the same routine every week. I know for a fact because I'm a person that gets bored easily, so I'm always trying to shake things up when it comes to cardio-based exercise. One thing I don't do enough (but did today, so it's top of mind)? Play basketball.

Now, in order for basketball to count as true cardio exercise, it can't be a leisurely game of H.O.R.S.E. while drinking beers, or a half-court game of 21 where everyone is basically walking around shooting jumpers. The true cardio benefits of hoops come when someone plays a full-court game, doesn't cherrypick, and works hard to rebound and defend, which require a lot of lateral movement, leaping and muscular activity. All these activities will elevate the heart rate and engage many different muscle groups, as well as activate a neurosensory element not always present in cardio ... if you have to think about how to play the game, defend  a person, avoid a body coming at you, you are taking on a different challenge and decreasing the likelihood of boredom.

Want more information on the physiological benefits of playing hoops? 

The intangible benefits of playing basketball may be the best though. Walk into a gym knowing no one, make some quick friends (4), get on the court, figure out how to work together, hopefully win and hold the court, defend against a new group of people, learn more, etc. I can't say enough about how much of a person's character is revealed by how he or she plays basketball with people he or she doesn't know.

If you ever want to play, let me know and let's get out there! I'm out at the SDSU ARC at least once or twice a week and could always use a point guard to pass me the ball. No Celtics fans allowed. 

Interval Training

Cardio routines easily become boring. Running, cycling, rowing ... whatever you choose to do, if it's the same  each day, you are likely to first get bored, then plateau. Maybe the inverse order. Either way, it's no bueno.

About 9 months ago I started incorporating interval training into all the cardio I do, and I flat love it. It ratchets up the intensity, keeps your body guessing, and gives you a way to constantly change up your routine.

I think some people get a little intimidated when they think of "interval training," but it's really just as simple as setting a baseline exertion level from which to work, and then increasing/decreasing intensity above (and then back to) that baseline in varying time and intensity intervals.

For example: Think about walking on a treadmill at a pace of 3.0 for 5 minutes to warm-up. At that point, instead of continuing to plod on at the same pace, increase your pace to 4.0 for a minute, then back to 3.0 for two minutes. Then up to 4.5 for a minute, then back to 3.0 again for two. And so on.  The intervals, intensities and durations are all up to you and you'll see that it's very easy to figure out an approach that works for you/is challenging if you try it out a few times. Interval training can also work with any modality - recumbent bike, stair climbing, rowing, etc. Anything where you can monitor your time and alter your intensity level.

If you want a good example of one specific interval philosophy, check out this article - keep in mind that this is not how you HAVE to do it, but just one good example. Or, if you want, invite me to come work out with you and I'll take you through a fun but challenging interval program that I like. :)

Why do it? There are many benefits to interval training, including increased aerobic/anaerobic capacity, more effective weight/fat loss when compared to "normal" cardio, improved athletic performance, and the removal of the ever-present boredom factor. So why not give it a shot? Trust me, it's easier than you think!

Do you have any experience with interval training? Share with us!

The Fit Nation

I like to try and be a resource here, so I figured I'd share something with you that I really like. I'm online all the time trying to find good info, and I love how CNN.com has set up the "Fit Nation" section of its Web site.

Check it out here

They have all kinds of information on proper diet, workout types, exercise, weight loss, etc.  Tons of helpful, easy-to-read articles and plenty of videos and interactive elements. I trust CNN as a news source and I think that the majority of the stuff I've read on this section of the site has been on point and worth my time. I hope you check it out and agree!

I'll continue to bring you things I find interesting ... including other resources! Suggestions? Do you turn to any specific places for information on fitness/diet, etc?

ResolActions!!

I'm a fan of NYE resolutions. I don't necessarily believe that they really motivate people, but I do think the process of evaluating/critically thinking about life is a good exercise for the brain and soul. If you decide you want to make a promise to yourself after that, all the better.

Millions of people will make a fitness-related resolution this year. Lose weight, drop a dress size, run a marathon, touch their toes, etc. Of course I support this too. I do, though, have some advice for those of you contemplating a fitness resolution - make it ACTION-based. A "resolAction" if you will.


You may be familiar with the SMART anagram when it comes to goals. I won't go through the whole thing with you (although you can check it out here) but I do want to draw your attention to the "A" in "SMART," which stands for "action-oriented." (You will also sometimes see the "A" used to define "Attainable").

Basically, the theory is that if you make your fitness-related goal based on action (work out for 30 minutes three times a week; run 4 times a week for an hour or more, etc.), rather than quantitative values (lose 30 lbs by March, shrink your waistline 3 inches), it is much easier to "succeed," which will keep you motivated, help you progressively increase intensity, and you will see the results you desire naturally.

Of course, it doesn't hurt to have the quantitative goal as more of a long-term objective, but when you're planning your New Year's resolution, think ACTION.

Do you have a New Year's resolution related to fitness? What is it? If you want a suggestion, let me know and I'll help you come up with something that fits you, motivates you, and will help you succeed!!

Balancing Vacation and Exercise, Holiday Version

If you don't spend some quality time stuffing your face in the next few weeks you're doing something wrong. The Holidays are about enjoying things - food, candy, pastries, etc. Ok, maybe some other favorites like family, friends, traditions. One thing is almost certain - you'll be away from home or with your family/friends.

One thing that makes all the face-stuffing easier is if you can keep some kind of workout routine going. It's likely that you have seen many articles about how to "keep active while on vacation." In similar fashion, here are my five favorite tips for staying active (while enjoying your trip) during the holidays/away from home:

1) Find things you can do with your family and friends. Walks, basketball with a brother, bike rides, surfing. Just do something active that allows you to combine being with people and getting some exercise. In my family, we're gym rats so we go at the same time/together. Whatever works for you.

2) Calisthenics. Push-ups, sit-ups, pull ups (if you have a bar handy), dips and other bodyweight exercises are super easy to do and require zero equipment. Also, you can get them done pretty quickly and get on with things.

3) If you're going to pack equipment, keep it light and SIMPLE. Think jump rope, yoga mat, exercise bands. My favorite piece of "equipment" to pack on vacation? Running shoes. Done and done. Nature's gymnasium awaits.

4) Eat high fiber foods for breakfast and lunch (before big meals). Fiber makes you feel full, has a million health benefits, and also bonds with fats the body would otherwise store to help get them out of your system. High fiber food throughout the day will help you avoid ridiculous amounts of carbs in the evening. Notice I said ridiculous amounts. Please don't skip a roll or a piece of pie. Skip 5 rolls or 4 pieces of pie.

5) Live your life! Relax! If your nephew is around and you don't normally see him, don't go for a run ... Play peek-a-boo! If your grandparents are in town for the weekend, skip the gym and look through a photo book. Life's too short to miss those opportunities. Just take the time that you would normally have to yourself and make the best of it!

Any tips you care to share? Things that have worked for you in the past?

Happy Holidays! Be fit and well and I hope to see everyone soon.