Over the years as I have trained and workout, I have found it more and more difficult to push my body into that state where when you are finished you have a huge sense of accomplishment and you feel like you went that little bit extra.

We all like that feeling but it is hard to get there.

It’s what makes working out create that exercise “High” which is the best.

But how do you get there more often??

Well as our body ages… sorry everyone… To me you are all young at heart but still as we age it takes longer to warm up the joints and get that nervous system cranked up. 

Here are 3 strategies to get into a great workout.

1.  Start out slow by taking an additional 2-4 minutes to get the body warm up.  Lunge reach and simple calisthenics are a solution.  The key is getting your body feeling like you are just a bit winded.  Than relax for a minute and get into the workout.

2.  Assuming you are training with intervals, make your first interval a 20-10 or shorter based interval so you get more short rest periods.  This gradually gets you heart rate ready for harder work and gets your nervous system slowly jacked up.

3.  In your heavy or hard circuits, do a repeat rep cycle where you go heavy or hard for 2-4 reps, rest for 5-10 seconds and rip it again.  Do this for 2-3 minutes and you will get into a great work output without feeling like you had to push into it so hard.  But don’t you dare rest more than 10 seconds and perferably 5.

4.  When you are completed with your planned workout.. go into overtime.  Do 2-3 more minutes of what ever you want.  My favorites are to do extra shuttle runs for  30 seconds with  30s recovery or a run with a body wt exercise for 20-10 or 40-20.   I always choose an exercise that works other muscle besides what I just finish working.   What do you have to lose???… Your already tried and the tank is almost empty so finish he deal.   Going into overtime will guarantee you reaching the exercise “high” and is a great trick.

So there are a few strategic tricks for  you to try next time  when you don’t feel like cranking in up but want the utltimate exercise high.

Lets Get Fit Together!!

Dave Schmitz

www.gtownbootcamps.com

I recently came across this interview on a personal trainer who proved something I have been saying for years. 

Medical cost are going to keep going up and your best way to save $$$ is to take care of yourself nutritionally physically and mentally.

This personal training shows exactly what happens when you let yourself fall apart.

 Let me know what you think.

http://www.youtube.com/watch?v=4j2ALxYvbS8

G’Town Boot Camps are designed to help you keep yourself functioning, feeling and looking great.  We are also people in great shape and eliminating a lot of medical cost.

Keep us in mind if you need some encouragement and motivation to get back  your fitness quest.  

We are not a gym… We are a growing fitness community.

Commited to making your best better.

Dave Schmitz

You Gtown Bootcamp instructor 

www.gtownbootcamps.com

I believe in the time efficient exercise programs.  What does this mean??    It’s simple; train your body using the program design formula that gets the most results the fastest. 

So what results are most individuals looking for in their exercise program?

• Fat Loss (i.e. Get rid of the flabby thighs and the gut)
• Improved strength as it relates to work, daily activities or recreational hobbies
• Develop a leaner looking body (Drop a dress or pants size preferably)
• Improve energy levels to get more done during the day and keep up with the children everyday
• Develop better joint and muscle flexibility to eliminate aches and pains that come with age
• Improve their ability to compete in recreational activities… golf, softball, volleyball, basketball, triathlons, or whatever they enjoy competing in.
• Recover off injury which is not easy without good supervision

These are all things that as a, physical therapist, bootcamp instructor and a 46 year old father of 3, I am faced with regularly.  Over 10 years of being involved with training it has become a slam dunk, no brainer that the best way to exercise to address all of the issues listed above is by implementing the following components into every workout.

1.  High intensity (relative to the individual) circuit based strength training using resistance. bands

2.  Interval based cardio using time intervals of 20-50 seconds with half the recovery time and a total work time of 4-6 minutes before taking an extended rest

3.  Incorporate exercises that make the body move in multiple directions while challenging end range movements as much as possible

4.  Make sure all exercise incorporate the simultaneous use of multiple muscles and joints

5.  Keep workouts no longer than 40 minutes – 4 times per week with 1 active recovery day workout.

6.  Use both elastic and dead weight resistance to create constant muscle adaptation and eliminate plateaus while continuing to get results.

7.  Create environments where people are allowed to be individually challenged as well as partner challenged

If your training has this great…..  If not.. Here is an option.

Bottom line… get the most out of every workout and make sure your meeting your long term and short term goals.

Helping you get Better

Dave Schmitz

www.gtownbootcamps.com