Jump Rope!

Anyone who has worked with me or participated in any of my classes knows how much I love to incorporate jumping rope as a cardio element. It requires no equipment (except, of course, the rope), no instructions/learning curve, and very little space. However, if done with effort, it can be a great way to warm-up, finish a workout, or keep the heart rate up during resistance training.

Some cool "did you knows" about jumping rope ...

• Jumping rope can burn up to 1000 calories per hour, making it one of the most efficient workouts possible
• It tones muscles in the entire body, developing long, lean muscles in all major muscle groups, both upper and lower; primary benefactors are calves, glutes, arms, shoulders and abs
• Jumping rope is great not only for the cardio elements, but also the agility and coordination pieces. Anyone who hasn't tried it in a while will know what I mean when they grab a rope and get going for the first time
• It can make you feel like Rocky or Mark Wahlberg in The Fighter. Is this important in terms of the exercise benefits? Of course not. Is it important in terms of the coolness factor? 100 %.

Now I will admit that jumping rope can be a bit repetitive, but that is easily remedied with some creative design. Try these ideas:

• The first time you "fail," (the rope hits your feet), you do a pushup. 2nd time, 2 pushups. 3rd time, 3 pushups, etc., trust me .. if you jump rope for 5-10 minutes, you'll end up doing quite a few pushups.
• Or, if you have more experience, do 5 pushups everytime you fail
• Do intervals. One of my favorite interval schedules is this one - 120 seconds on/30 seconds off; 90 on/30 off; 60 on/30 off; 30 on/30 off - then work back up the other way. By the end you should be gassed.
• Do double-unders - Crossfitters will be very familiar with these. Watch the video and then try ... they are NOT as easy as they look
• Use jumping rope as active rest between sets of resistance training. I love to grab a jump rope at the gym in the morning and carry it around with me. After a set of any exercise, I'll jump for a minute instead of just standing/sitting around allowing my muscles to rest (works better on upper body lifting days than lower).

Sometimes the simplest things are the best things. You can get a jump rope just about anywhere, and even the best ones shouldn't be any more than 10-15 bucks. Grab one and get going - it's a fantastic, easy way to burn calories and stay active.

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. 

Happy (Balboa Park) Trails

Took a run through Balboa Park today and was excited to see the city has posted a whole new list of running trails at the southwest corner of the park (basically where 6th meets I-5). If you haven't checked these out, or the ones that are posted on the corner of 6th and Upas, you definitely should. Balboa is a hidden gem for trail running, with all kids of degrees of difficulty, interesting loops through the parks and adjacent canyons, etc. And, for me, there is nothing that connects a person to nature better than bobbing and weaving through dry creek beds, soft dirt trails and groves of trees while pushing yourself.

Giddy up! And let me know which route is your favorite. I'm partial to the "Red" trail that starts on the corner of 6th and Upas myself.

Got a favorite running spot in San Diego? Share with us! 

Walk it out

Many of you know I'm a big runner. I yap about it all the time here. But one thing I don't do enough (when it comes to working out and enjoying life) is just slow down and take a walk. Maybe it's not the best cardiovascular exercise, or the most challenging physical activity, but every time I do it, I find myself refreshed and at peace. It's mind-clearing and fun.

It's especially nice when you get a chance to do it with friends or someone you love. It always makes for good conversation, an enjoyable time and a better appreciation for taking time out to do something simple and active in a nice setting.

I'd be remiss if I didn't at least offer some information on the benefits of walking, because I try and make this a resource. Most of them will fall in the "duh factor" category, but knowing that just doing it 30 minutes a day a few times a week reduces the risk of breast cancer, stroke, hypertension and many other maladies is reason enough to get out there and put one foot in front of the other, right?

Are you a walker? Do you have a favorite place to get out and do it? 

Step-Ups

As I have mentioned before, I'm always trying to incorporate new things into boot camp - especially exercises that translate well to just about any setting or skill level. That's why I love step-ups. They're an incredibly simple exercise to instruct and complete, yet they have the ability (through adding weight, increasing speed, incorporating plyometric components) to really focus on the lower body--quads, glutes, hamstrings--while promoting core activation and working on balance.

I love them for my boot camp, because all you need is a step. I use park benches, railroad ties, plyo boxes - anything that is about 24 inches off the ground. The movement itself is super simple - step up with one foot, bring the other leg with you and place that foot flat, clear the hips (meaning, bring your torso completely straight on top of your body), then step back down with the same foot you stepped up with. When both feet hit the ground again, change the lead foot.

That is the most basic movement - and here's a video to show you what it looks like. However, that is just where the fun begins. Some other things you can do to make it more challenging include:

• Adding dumbbells--this is the easiest thing to do, it adds resistance for a better leg and core workout
• Add a "pull step" once your non lead leg comes up--step up left, then step up right and "pull" that right knee towards your chest. This activates the hip flexors and adds a tougher cardio element
• Add a calf raise once both feet are flat on the step
• Move faster--this increases the pace to make it a stronger cardio challenge
• Jump into the movement--this is more difficult and should only be done after mastering the basic movement, but check this out to see what I mean - adding a plyometric element here really amps up the resistance/cardio benefits) 

You can do them anywhere - give them a try and let me know what you think! Or, if you're coming to boot camp, get ready.

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!

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.

CardioCore Camp - Sunday 10am

Just a few of the boot campers having a good time



Hello friends!

Boot camp this Sunday, 10 am. Same spot - just south of Hilton on Mission Bay - if you're new or need directions, just comment below or give me a call/send me an e-mail.

I'm toying with a new concept called CardioCore that I want to try out. Don't let it scare you - hopefully it won't be too tough. Just something that may be a little different than what other guys are doing/marketing.

As always - free, fun, open to anyone who you think would be interested. Hope to see you guys out there! Be sure to bring some water and a good attitude.