Tag: calorie burn

Have you tried speed bag/Heavy bag training?

Have you had a chance to use the boxing equipment and trainers at the Seattle Athletic Club? The training is interactive and great calorie burner. The format of martial arts is to teach you proper technique, timing, coordination, endurance/stamina drills. The calorie expenditure is awesome, if you weigh 125 and did 1 hour of speed bag/heavy bag burns 340 to 400 and if you weigh 175 and did 1 hour of speed bag/heavy bag burns 613 to 700 calories! These are great numbers for consideration, and if you add jump rope, agility, and medicine ball training the calories count grows by 100s more!

A few things you need to know before you start your training. You will need a pair of boxing gloves to protect your hand from bruising, and cuts. When you use a speed bag make sure the bag is at eye level to keep punches, and strikes at a proper distance, and body positioning.

Beginning Speed Bag training

Let’s get your gloves on and approach the speed bag. You want to stand in front of speed bag with hands up at chin level, elbows at shoulder level (think hands 1 on top of each other) you are only using 50 percent power on this apparatus. You will keep your palms facing down and strike the bag with the pinky of the top hand, and let the bag bounce forward 1 time back 1 time then strike with the other hand. It is a rhythmic sound of 2 hits bag bounces then strike. You will need lots of practice, and patience. The timing learned, and eye hand coordination will help you in any sport

Beginner heavy bag training

You are warmed up with speed bag now let’s try some heavy bag work. Stand in front of the heavy bag with gloves on with 1 foot forward, and keeping hands up at chin level this time palms face each (guard up) and hands clinched tight. Try to punch the bag with the front hand (jab) then your back hand (cross punch) called a set. Do 10 sets then switch and do the other side of body to build muscle balance. You will find the cardio/stamina training is excellent and great therapy for stress. If you feel the technique is to challenging feel free to schedule a session with one of our martial art/boxing coaches to clean up your form.

Jody Garcia

Live the life of a warrior!

Cardio vs. Lifting Weights: Which burns more calories?

There is a great deal of confusion surrounding body composition improvement. Conflicting information saturates the media concerning what methodology is most appropriate to help us reach our goals, which leads to many of us expending unnecessary time and energy in the gym doing the wrong things. Approaching our goals from the wrong direction, unfortunately, keeps them out of reach.

First, we need to get a few things straight. Body composition is the comparison of adipose tissue (fat) to lean tissue (everything else). Those of us who desire to shape, tone, and define our bodies often mistakenly identify our primary goal as simply “weight loss”. In reality, our goal is more accurately described as “body composition improvement”. Losing weight alone will not produce the result we strive for. We also need structure – in the form of lean muscle. To put the bottom line up front: Lifting weights (resistance training) is a better way to improve body composition than cardiovascular exercise. Disagree? Read on…there are two main reasons resistance training is so effective – one occurs in the short-term, one in the long-term.

The short-term can seem a little tricky, and is often misinterpreted. While you are actively exercising, cardiovascular exercise burns more calories than resistance training of the same relative intensity. This fact alone causes a great deal of confusion and feeds misinformation to popular fitness media.

There is more to the story than how many calories we burn during a workout. How many calories are expended post workout is relevant as well. When our cardiovascular routine ends, it takes the body merely a few minutes to return to resting heart rate, and therefore resting metabolism. However, when we finish resistance training, our metabolism is positively affected by tissue repair and growth for up to 72 hours. When we finish with cardiovascular exercise, our metabolism returns to normal before we hit the locker room, while after a resistance training workout we continue burning extra calories for several days. Still not convinced? Consider the long-term.

The long-term picture is a little simpler. Resistance training over time will cause the body to create additional lean muscle mass. Lean muscle is more metabolically active, that is, it requires more calories to maintain itself than adipose tissue does – so the more lean muscle mass we have, the higher our metabolism. Elevating our metabolism causes the body to burn more calories during everything that we do, day and night.

Restated simply: Resistance training is a more effective way to improve body composition than cardiovascular activity, both in the short-term and the long-term. Cardiovascular training is still critical for good health – the heart is the most important muscle, after all. But we call it “cardio” for a reason: it is primarily for the heart. The road to train the rest of the body runs straight through the weight room.

So stop worrying about weight, step off the scale, and pick up some dumbbells.

If you have questions about how to plan your workouts based on body composition measurements, please feel free to contact Personal Fitness Trainer Damien K. Krantz.

Push it up!

If there is a single exercise to do on a consistent basis, it would be a PUSH UP. Push ups are an awesome compound movement that is going to work your chest, shoulders, triceps, and core.

The great thing about push-ups is that they use your body weight as resistance, so you don’t have to use any equipment. When done correctly, a push up is one of the most effective exercises to strengthen your upper body.

Military Push Ups

  1. Place your toes and hands on the floor, making sure your back and arms are straight. Keep your hands slightly more than shoulder-width apart and tighten your abdominal muscles.
  2. Inhale as you lower yourself to the floor, stopping as your elbows reach a 90-degree bend. Keep your body from touching the floor.
  3. Exhale and push yourself away from the floor. Don’t lock your elbows, and don’t bend your back.
  4. Repeat several sets.

Modified Push Up

  1. Place your hands and knees on the floor. Keeping your gluts and abs tight, your back should be in one diagonal line with your head and neck, and your feet should be lifted from the floor.
  2. Inhale as you lower yourself to the floor, stopping as your elbows reach a 90-degree bend. Keep your body from touching the floor.
  3. Exhale and push yourself away from the floor. Don’t lock your elbows, and don’t bend your back.
  4. Repeat several sets.

To make your workout more challenging, place your hands on a chair or bench for an incline push up.

For help designing a new workout, or information on planning modifications to your existing workouts, please contact Fitness Director, Jacob Galloway.

How to Workout with Medical Issues… Diabetes

One of the most frequent things I see at the gym is people working out without eating breakfast or food before they start their gym routine. Your body only has so much energy floating around in it that it can quickly utilize for movement (about 30 min). After that it has to start to pull from stores in you muscle and kidneys. This is usually when I will see my clients start to turn pail, have super low energy and become dizzy. Their body is trying to pull enough stored energy for quick utilization; but there is a little bit of a time lapse where you are running on empty. This is much like what happens to someone who has Diabetes and is referred to as Hypoglycemia. The easiest remedy would be to get some kind of sugar in the body; I have found that orange juice or just fruit works wonders for the “bonking” that happens during exercise on an empty stomach or if you are a diabetic.

Warning signs of hypoglycemia are:

  • Mild Symptoms: Trembling or shakiness, nervousness, rapid heart rate, palpitations, increased sweating, excessive hunger
  • Moderate Symptoms: headache, irritability and abrupt mood changes, impaired concentration and attentiveness, mental confusion, drowsiness
  • Severe Symptoms: unresponsiveness, unconsciousness, convulsions

Insulin’s normal response to meals would include an increase in blood glucose, causing an increase in insulin. Insulin is transported throughout the body and causes the body to enhance its glucose uptake and utilization. A defect anywhere along this pathway for glucose uptake signals diabetes. During exercise low levels of glucose are the main problem to deal with during prolonged intense exercise where the liver does not release enough glucose to match the need of the working muscle.

Benefits of exercise on Diabetes:

  • It increases insulin sensitivity, causing a long term improvement in glycemic control (meaning your body needs less insulin to clear the glucose).
  • Decreased Cardiovascular disease risk factors
  • Weight loss and reduced body fat
  • Better psyche
  • Reduced occurrence of Type II diabetes

How to exercise to get the best benefits:

  • Try for 170 min of weekly exercise
  • Combine weights and cardio to your daily routine
  • Combine diet and regular exercise
  • Exercise must be maintained to keep results

Exercise is a must for anyone, but especially those with diabetes; you can increase your quality of life and make diabetes more manageable. Every day will be different with exercising and your energy levels so you will need to watch how your body reacts to exercise; especially 30 minuntes into it. Remember to eat for exercise and to have some quick energy on hand in case your body needs a little more to finish up the workout.

If these benefits seam like something that interest you and you would like to be taught by one of the Seattle Athletic Club’s highly educated fitness staff please contact Fitness Director Jacob Galloway.