Tag Archive: intensity


2015_0606ElizabethDaniel292

 

Guess what, our bodies are incredibly intelligent!  It speaks to us with a very simple code of either yes or  no.  Often times, with hopes to kickstart your fitness returns, you stop listening to your body’s direction, and allow another to guide you into which way to go.

For example, you may have been doing a Boot Camp or some other High Intensity Group Class regularly for some time.  You now have substantial changes in what you see in the mirror.  What you also have and may not see is what lies beneath, joint pain or stiffness that varies from nagging to, “Wow, that hurts!”.

Unfortunately, you may also believe that your consistency to maintain this body transformation hinders on the sole ability to sustain said Boot Camp or Group Class output.  Please keep reading.

  • With injury, your body will say No!, and disallow you from producing a high intensity output with an intention to minimize further injury.
  • Quality not quantity, which makes way for the almighty overload to be intentionally planned, and producing your consistent progress.

I believe fitness is a consistent behavioral adaptation of hard earned intelligence.  In short, don’t be ignorant.  Stop doing what you are currently doing and learn how to do it with the above in mind.

Unless you are a multi-million dollar competitive athlete, your progressive fitness is the foundation of your actual health, and your health is your wealth.

With  sanity,

Coach Sanity

 

STOP!  You do not have to repeat this demand to sustain.

lifter

You say you want to (or you already have) join in on the fitness craze called High Intensity Interval Training?   A common question I receive is, “Is this right for me?”  I mean after all, one person’s food is another’s poison, right?

Ask yourself these base line health questions:

  • Do I sit more than stand?
  • Can I touch my toes with out pain and/or restriction?
  • Can I walk a mile without feeling tired and/or sore?
  • Can I run a mile without feeling tired and/or sore?

Why is this so important?  Well, this basic level of health is your fountain from where you will draw recovery from.  Yes, both your ‘in class’ output and recovery are as strong as the foundation of this fountain.

Picture it like this, you are 16, you just got your driver’s license.  You now have open access to the road and the full gas tank to get you there.  You begin racing from place to place because, well why not right?  BOOM!  Your first accident.  Why did this happen?  You let the gas pedal lead, not the steering wheel.

The truth is, the exercises used in high intensity activity require a level of motor control that most don’t regularly practice.  Therefore, if you do not regularly practice the above, please allow yourself several weeks to do so.  Not only will your body love you for it, your orthopedic surgeon may be disgruntled because he lost your business.

Salud,

Coach Sanity

Tis the Season

I have noticed something all year round, and even more so, during the Thanksgiving and Christmas  holidays.  There is an aroma of ‘have to’ floating around and the first time it is inhaled sets a pace that tires me to just think about it, more so, writing about it.  BUT, I feel a need to express it in hopes to lessen the load of the stress people carry with them throughout their given day.

‘Tis the season’ is something I started saying a few years ago when I would see the typical consumer fighting for the open parking space or the 50% off sale item.  I was truly engrossed in watching this human behavior that runs similarly with animal survival.  Tempers become short and patience is null and void.  The present task is to seek and conquer before it is gone.

Although I applaud the survival instincts and find myself displaying similar ones, the time and places are completely different and for some reason, I have zero desire to use any more energy than necessary on the madness of the holiday season.  Ironically, I have seen similar behavior throughout the year and again, confused on the choice of expenditure.

The point I am making is there is a time and a place where our survival instincts should be challenged and strengthened and very little to do with the Christmas dollars spent.  Survival should be part of a bigger picture.  One that includes your neighbor, your environment around you, and the health of your future self and loved ones.  The instant gratification has been present way to long and, in my opinion, we’ve lost sight of ‘why’ we are presently existing.

I preach on a daily basis about perfect moments and seizing the opportunity to be a part of them, moreover, each moment is the sum of a life’s work.  I, for one, have chosen that sum to be a very big number, and also be the makings of the generation with a trace.

A Sanity approach to living,

Daniel J Sanidad

Let me start by saying that I am not a runner. On most days you will find me swinging Kettle Bells, slamming Medicine Balls, and playing with other high output/Metabolic modalities. I like to get my workout done in about twenty minutes and don’t particularly enjoy two hour runs. However, I do enjoy an opportunity to challenge myself with other fitness means and 13.1 miles can fill that spot very easily.

I finished this race pretty close to the same time I did last time. Only difference was I ran A LOT less before the race this year then last. And when I say a lot, I mean like not even half what I ran last time. I did, however, make very valuable changes in my regular training that allowed me to have more free time and remain very fit and healthy.

Will I do another race again soon? The only thing on my mind right now is getting back to my regular workouts and develop my new class. Keep your eyes open for that update.

A Sanity approach to fitness,

Daniel J Sanidad

Short and sweet

Had a real nice workout that my colleague wrote up the other day and wanted to share it. Short and sweet and to the point!

Med. balls, DB’s and a KB:

50 Squat Thrusters
100 Russian Twists
50 Ball Slams
100 Russian Twists
50 KB swing
100 Russian Twists

Took me about nine and a half minutes. Easy peazy, Mac n Cheezy!

Daniel J Sanidad

Only wanted to focus on one movement: burpees

Warm-up: 75 reps of 85# db swings

Workout: 100 burpees (10 sets of 10)

Cooldown: Took a walk/light jog outside to get some sun and keep my ‘Jersey Shore’ tan going on!

Sometimes we focus so much on getting a large number of exercises in we forget that quality does not make up for quantity. There is a certain intensity that comes from doing one movement extremely well and nothing else. Give it a shot.

A Sanity approach to fitness,

Daniel J Sanidad

I guess before I speak on the benefits of training and working out, I should start with the differences between the two. In my opinion, training is the time alloted to make a significant change in not just muscle size and shape, moreover, changes within the motor pattern, while working out being more dedicated to the former. Or in other words, being in ‘gym’ shape vs ‘life’ shape. I can spend this entire post getting more in depth with each of these concepts, and in a future post I will devote more information on how to better define them for you. However, at this time I’d like to express the benefits in keeping both of them a part of your fitness routine.

It continues to be seen that several thousands of dollars are being spent on fitness modalities ranging from gym memberships to last nights’ infomercials and there is probably no end of either of these in sight. I am not here to avert you in purchasing either of these because far be it from me to tell anyone they can’t spend their money on what they want or feel they need. What I would like to do is give you a better idea on what you are purchasing and to maximize the dollar you will be spending.

I used to tell my clients that a gym membership will not get them in shape rather using the membership will. What’s more, when you get there, what is it you want to do? First, why did you invest in the membership in the first place? From my gym employee experiences, most customers were searching for the answers to weight loss and increased muscle mass with cardio and aerobic classes not too far behind. Still, what is it that they wanted to accomplish with these? These will all differ from one to the next depending on several factors so for the sake of simplicity, we’ll focus with the beginner fitness enthusiast. If you’re just starting to exercise, then all will be productive ways of spending your time at the gym. As you begin to progress and are looking for further transformation, slight changes in your approaches to them can help you to see that through. For example, you can simply modify the FITT (frequency, intensity, time, and type) principle and if you feel your body has adjusted to the 60 minute aerobic class, then you can increase the intensity and cut your time down to half and do a ‘tough’ 30 minutes. Or if you have only been using machines as your resistance tools, then adding in dumbells, kettlebells, and medicine balls can provide another level of intensity that your body must now adapt to. If you’re a beginner, then a weighted medicine ball in your hand can feel very different. There will be a learning curve you will go through to better handle the new tool and a training opportunity will have presented itself. You have trained yourself to use the new tool and have also added more variety into your workout.

To summarize, working out and training go hand in hand and they should be looked at as favorable moments of creating a better you. In part 2 of this post I will express more examples of the FITT principle to the specific tools one may choose to use. Until then, go play and have some fun.
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Daniel J Sanidad

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