If you’re feeling bored and tired of the same fitness routine and want to pump up your workout, let’s take it outside. We live on Maui! Even if you live on the mainland, get away from the florescent lights and enjoy the sunshine. Or when the snow falls, grab some snow shoes! I’m always encouraging people to change it up so your body keeps changing for you.
Here is my client Joel Edwards riding in the Iao Valley. He loves to ride his road bike, cross the island channels in his one man canoe or with a team of 6, kite board, stand up paddle,;taking advantage of the great outdoors here on Maui! His cardio is strong and when he’s in my studio, we train his core, strength and balance training. Joel is often a 3 sport a day kind of person! Go Joel!
Here are a few tips to working out outside, whether it is in the park, or at the beach.
Make sure that you are extra hydrated. Although Maui isn’t as humid as other parts of the country, it’s a good idea to drink a little more water prior, during and after your workout. Wear sunscreen and even a light colored hat. Protecting your scalp from burning is important. Hats can also keep you cooler. Maybe head out earlier or later in the day say before 10am or say past 4 o’clock so you don’t overheat too fast vs. in the heat of the day. Grab a rash guard if you want extra sun protection.
Also, if you are thinking of walking or running on the beach, and you haven’t done so in a while, it may be a good idea to perform a little more active stretching with emphasis on the calve and hamstring muscles. Start out slow, keep your body upright and avoid leaning too far forward. Watch your stride and keep your pace steady.
If you kick off your slippers to enjoy the nice soft sand, remember to scan where you walk or run at least a few steps ahead. Sometimes there hidden chunks of coral that can take you down so fast you won’t know what happened. Watch out for twigs, sharp pieces of glass or here on Maui, sharp kiawe branches.
Besides walking or running, some of our beaches have picnic tables and benches. These are great to do single leg squats, tricep dips on or pushups! What I love to do, is deep sand lunges up in the dunes at Baldwin Beach. I also carry some tubing to wrap around the trees to perform back rows and tricep presses and core exercises.
Besides walking, riding your bike or running, you can paddle your canoe, hike in the crater, surf , or your SUP ( stand up paddle board). Tennis is a great total body workout. Did you also know that swimming 1 mile is equivalent to running four?
Remember, if you’re reentering fitness, take it slow and you may want to check with your physician if you have any specific injuries or are rehabilitating from surgery. Always be sure to warm up with some active stretching, eat at least an hour before you workout and maybe keep some extra energy good to keep you going.
For more tips or if you want to get into the shape of your life, call me at 808-283-2121 or email me: http://www.suzietrainsmaui.com/contact/
You CAN be healthy and fit! Thanks Joel for inspiring me and so many others!
Suzie Cooney, CPT Suzie Trains Maui
Follow me on Face Book: http:/www.facebook.com/suzietrainsmaui
Want To Reach Your Fitness Goals Faster? Keep on Your Fitness Track with an Exercise Log
By Suzie Cooney, CPT Suzie Trains Maui
Keeping an exercise log can help you stay on track with your fitness and diet goals.
I know making progress toward your health, diet and fitness goals isn’t easy … especially if you aren’t keeping track of that progress. People hire me to hold them accountable. But once you are on your own, you will have longer lasting results and continue to see your body changing if you keep track of your progress. I always try to impress upon that you will see a change more quickly in your body if you keep track. Just like keeping a food journal will more than like double your weight loss!
Here are some great tips to ensure you the success you desire!
Measure your success and progress:
One of the basic principles of weight training is progression. During each additional workout you need to challenge yourself to stress and overload the muscle a little more than the last workout. I love to help clients with this. First set we may go easy, but the second set, get ready! Depending on your goals, this progressive overload will continuously strengthen the muscle, increase endurance, size or a combination of the three.
However, if you don’t know how much weight you used, the number of repetitions or how many sets of a given exercise you performed, it becomes very difficult to consistently overload the muscle and make progress.
If you keep detailed notes of your exercises, the order in which they were performed in, the weight used, repetitions, sets and rest periods, you’ll always know exactly what you did in your previous workout. This will help you make sure that your next workout is slightly different and slightly more challenging than the last.
Exercise Logs Help You Identify “dull points and plataues” in Your Workout
Actual Exercise log 3 days a week
Here’s an example of a real training log of one of my clients. He trains 3 times a week and by the end of the week we made great strength gains which is one of his goals.
Ever have a workout where you felt weaker than normal during a particular exercise?
This can be the result of many factors, including over training, the order in which you performed your exercises, the intensity or volume of the exercises you did before the current one, or even whether you did cardio before your weight training.
Training logs provide a quick way to look at all of the different variables in a given workout and identify factors that could be impacting your performance. A variable can be either, speed of the repetition, if you are on 1 leg or 2, or by simply increasing the weight or by decreasing your rest period in between sets.
We’re learning more and more about interval training vs. longer bouts of cardio efforts. Making your cardio time count is the key without over training. Regular bursts of high intensity training followed by moderate recovery is the really the way to go, not to say that there isn’t the place for a longer scheduled cardio period.
Studies suggest one may burn up to 1 1/2 times the calories during the same duration if you had done long and steady cardio. In addition, you will even burn 75-125 additional calories after the workout. Also keep in mind that long and steady helps enhance your metabolism. I’d like to suggest to do intervals 75% of the time and then mix it up with another 25% of Long and Steady to help reduce your chance of injury by over training.
One of my favorite cardio programs that I do for myself in 30 minutes is this:
Treadmill, spin bike, treadmill, spin bike; alternating between each song from my IShuffle. Guns n Roses, Welcome to the Jungle, does it for me! By the time I’m reaching 20 minutes into my cardio, I try to not sit on the bike AT ALL , until I’m my 30 minutes is up. But, I’m also careful and know that I can’t maintain and all out effort for the entire 30 minutes. I’m probably pushing hard about 6-7 times all out for 45 seconds to a minute, then allowing for small recovery but never fully recovering of course. Then up again!
My heart rate is definitely high but I’m having way more fun by approaching it this way. Then after this, I’ll do my strength training, followed by some balance training with all my fun gear, like the new Gigante by INDO Board.
Or, if time allows, I grab my SUP board and do fast sprints from point to point. I’ll even head into the wind for and extra challenge.
If you’re just starting to get into interval training, take it easy and don’t allow yourself to crash halfway into your workout. I might suggest that you simply do 2 -3 small bursts of high intensity bouts at 20 30 seconds and work your way up. To do a whole song at 3 minutes can easily deplete your energy stores if you aren’t careful. Another reason to eat about 45 minutes well before you do this. A little high quality carb or fiber, like a banana or oatmeal is good. And then remember after your workout, you should consume a little carbs and protein to rebuild what you broke down and replenish your fluids.
Kicking your metabolic after burners on high is truly the key. This will keep your metabolism in a higher gear day and night!
Interval training is a great to boost your current training program, lean out and get off any plateaus that may be occurring. It’s also a great way to save time and be extra efficient with your training. Intense bursts of all out for about 30-45 seconds without letting your body fully recover is the basic principal.
My advice to those beginning the style of training, is to ease in gradually. To avoid injuries, like tears or muscle pulls, be sure that your warm up is long enough to get your body loose before you hit it. You want to be uncomfortable for most of your workout, but not bonk too soon. Increase your bouts of intensity slowly and monitor your body.
Here’s a sample of what a treadmill interval training session would look like. From LiveStrong:
Treadmill Intervals
Overview
Once you have a base of regular walking or running for at least six months, you should be ready to increase the intensity level with interval training. Interval training can be done on a treadmill by repeating a pattern of a high-speed period followed by a short recovery period throughout your workout. The key is to not allow your body to get comfortable during the workout so it has to work harder. This will become a valuable part of your treadmill regimen and ultimately increase your fitness.
Speed
Interval training can be done on a treadmill by varying the speed. Start with a warm-up period of easy walking or jogging. Before beginning an interval workout, your body must be completely warm with all muscles loose and flexible. Otherwise, you risk injury.
Start with a speed setting that is slower than normal for the warm-up period. Then find a base mph setting that is slightly above the warm-up speed. This will be the speed you come back to for recovery periods. Once you have your base, build on that speed every two minutes.
For example, if your warm-up speed is 3.0 mph, your base or recovery speed could be 4.0 mph. Speed periods would start at 4.5 mph for one minute, then 4.0 for one minute of recovery. The next minute would be at 5.0, then 4.0 again for another minute. Continue to increase the speed period every other minute to 5.5, 6.0, 6.5 and so on while keeping your recovery at 4.0. This pattern should be continued throughout the middle portion of your workout, lasting for 10 to 20 minutes. Always follow with a complete cool-down period.
Incline
The other option for interval training on a treadmill is to vary the incline setting. Start with a warm-up period on a relatively flat elevation at 1.0. When you are ready for the interval portion of your workout, increase the elevation for one minute, then recover at 1.0 for one minute. Keep the mph setting the same throughout. Your workout will get harder by changing the elevation, not the speed.
For example, run for one minute at 1.5 incline, then recover for one minute at 1.0, run for the next minute at 2.0, recover at 1.0. Continue to increase the incline every other minute to 2.5, 3.0, 3.5 and so on while keeping your recovery period at 1.0.
Interval Periods
The length of the intervals can vary. One minute is a good starting point, but if you are a beginner, you can start at 30 seconds. If you are more advanced, you can make it two minutes. The goal is to keep the recovery period as short as possible, while still allowing your body enough time to recover. The more fit you get, the quicker your body will recover and the shorter your recovery period can be.
Examples
Here is a sample treadmill interval workout:
Warm-up, 5-10 minutes at 3.0 mph
Gradually increase the setting to 4.5 mph and allow your body to adjust to this speed. Then:
Run for one minute at 4.5 mph
Recover for one minute at 3.5 mph
Run for one minute at 5.0 mph
Recover for one minute at 3.5 mph
Run for one minute at 5.5 mph
Recover for one minute at 3.5 mph
Continue to increase the speed at each interval and repeat this pattern for 10 to 20 minutes.
Cool down for 8 minutes at 3.0 mph.
Work this program into your training week at least once or twice a week. I think you’ll find your body resonding nicely and your endurance will soar! Feel free to contact me if I can help you with your training needs.
Break out of the workout trap, and don’t be like others stuck in the same routine—and the same body.
Ever notice at the gym: You see the same person on the same treadmill or weight machine doing the same routine? But, do they look any different? Here are a few tips to avoid falling into the same workout trap.
More is not always better
Lifting too much weight can compromise the alignment of your spine and may cause muscle and ligament injuries. Heavier is not necessarily better. Watch your form and avoid swinging weigths or overloading the cables. For example, the lat pulldown machine can be very dangerous with too much weight. Maintain a controlled movement and pace. Avoid the rocking back and forth movement that tends to come with too much momentum or weight.
There’s more to train than just a bicep!
Most people love to train the bicep muscles, because they tend to respond to training rather quickly. Have you noticed that when you’re at the gym, everyone’s doing a bicep curl? Yeah, it looks great, but it’s the smallest upper body muscle. Don’t forget your legs, back, shoulders and abs! Balance your workout for total body conditioning.
Charles “Cas” Soma, MD. is a Maui waterman and serves our community as an excellent sports medicine specialist and orthopedic surgeon. He knows first hand how the sport of SUP or stand up paddling can challenge the body. I enjoy referring my clients to him, for I know they’ll be back on the water right away with added knowledge and awareness of the importance of being strong and healthy.
In his first exerpt here, part one of a series of articles, Cas talks about the importance of warming up and other elements to be aware of as to prevent injuries often associated with SUP. This is a good and informative read.Thanks Cas for your contribution. See you on the next N. swell. Suzie!
STAND UP PADDLING SURFING MEDICINE
Charles “Cas” Soma, MD.
Maui, Hawaii
This is one in a series of articles addressing Sports Medicine and follow up aspects of stand up paddling. Many of us are recommitting ourselves into working out and have found that the reinvigorated Hawaiian sport of stand up paddle surfing is both fun and an excellent way for us to improve our fitness and body control by developing core strength, balance and cardiovascular fitness without breaking a sweat. After an hour on the water you really feel the physical and mental benefits, with less stress affecting your outlook on life, a soothing endorphin release, and nice sense of accomplishment in addition.
Buzzy Molokai to Oahu
Significant energy is expended is balancing oneself on the board. Your arms and trunk rotate with a cadence dependent on your mood and the size and direction of the ground swells and wind waves, angling for optimum distance between strokes and lots of little rides as you scoot down the coast toward your destination, where a towel, cold drink, and ride back to your original point of entry await. Exercise occurring during paddling with smooth rhythmic motion encourages rhythm and balanced development of the back and both the dominant and non-dominant sides.
At North Shore Orthopedics, we occasionally evaluate patients for stand up paddling musculoskeletal injuries of the lower extremity. The major problems have been caused in part because the surface deck if often covered with a thick rubber decking which causes the foot to be able to grip it quite tightly, and on falling, the knee or ankle will be injured. At least one recent tibia fracture was due to that mechanism. When falling, resist the temptation to grab for the board as you go down, as it can hurt you when you fall in an unplanned way at a peculiar angle, when holding a paddle and trying no to go too far from your board out in the ocean. It’s spooky out there sometimes, and always good to have a buddy with you and two are even better. Continue reading Stand Up Paddling Surfing Medicine
Aloha Friends!If you’ve always wanted to have a private personal trainer, this may be for you!
I’ve been experimenting with a few clients and I’ve decided to offer something new and fun for those on a tight time schedule and budget.Express Workout – Suzie Trains Maui. Train with me, get fit and have fun in half the time! Join me in a supervised, custom workout that targets all muscle groups including cardio. Enjoy surround sound while you pump it up and make the most of your time. I’ll be safely pushing you during your workout depending upon your ability. We are constantly on the move. Heart rate is up and we’re having fun!
To maximize the benefits, your 30-minute workout consists of both resistance training and cardiovascular training.
I can make a wonderful a workout for you with two-thirds resistance training and one-third cardiovascular training. In a 30-minute workout, that’s 20 minutes of resistance and 10 minutes of cardio. Yes, just 10 minutes. But 10 strongminutes!
Each workout is different! It’s a great way to jump start your week or get motivated again. Call me for details.
**All new clients are required to have a pre-fitness assessment. Towels and water provided. Assessment includes photos, movement observations, flexibility review, blood pressure screening and lifestyle review.
Here is my client Joel Edwards riding in the Iao Valley. He loves to ride his road bike, cross the island channels in his one man canoe or with a team of 6, kite board, stand up paddle,;taking advantage of the great outdoors here on Maui! His cardio is strong and when he’s in my studio, we train his core, strength and balance training. Joel is often a 3 sport a day kind of person! Go Joel!
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Category: Articles, Quick Fitness Tips | 
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Express Workout – Suzie Trains Maui. Train with me, get fit and have fun in half the time! Join me in a supervised, custom workout that targets all muscle groups including cardio. Enjoy surround sound while you pump it up and make the most of your time. I’ll be safely pushing you during your workout depending upon your ability. We are constantly on the move. Heart rate is up and we’re having fun!
