Forget About New Year’s Resolutions for 2010 – Start Now!

If you want to make sure you don’t gain two pant sizes over the holidays, try adhering to a fitness-related resolution before your grandmother rolls out her famous buttertarts, and not a month after. Start your resolutions early.

It’s far easier to get something done if you are motivated by positive feelings rather than by guilt and a sense of failure or loss of control. This principle applies to many of our goals in life, including goals to lose weight or become more active and healthy.

Indeed, some psychologists have found that those positively motivated towards succeeding yield better results than those motivated by anxiety and the fear of failure. If you gain weight over the holidays and meanwhile assure yourself you can turn it all around come January, you’re starting off on the wrong foot. Don’t let yourself get to this point. Know that you can succeed in achieving your goals by starting today.

Try capitalizing on the festivity and excitement of the holiday season to gain motivation to be active. Engage in seasonal sports before rewarding yourself—in moderation—with holiday goodies like hot chocolate. If you have the money, you could try snowboarding or skiing. A cheaper alternative is to take your children or friends out ice-skating at a local recreational centre. Even more simple, go for a walk around the neighbourhood and check out the holiday lights and decorations, or enjoy some freshly-fallen snow.

As far as diet goes, avoid eating baked goods or sugary foods on an empty stomach. Save them for dessert, if possible, when you have already eaten a full meal and feel satisfied. Are you hosting an event this holiday season? Include healthy alternatives to holiday treats on your menu, like vegetable trays with low-fat dips.

A key to staying positive—which in turn helps you achieve your goals—is to know how to promote good mental health. Again, focus on the positive aspects of the holiday season, like time with family and an opportunity to be giving. Allow yourself to enjoy life; make time for laughter. Many studies have suggested that laughter has numerous health benefits. A 2006 article in Nursing magazine describes what laughter can do for our bodies: it reduces stress-hormone levels, it increases our blood circulation and respiration levels, and it actually makes our immune systems work better.

The cliche “new year’s resolution” doesn’t work for many people, as they tend to use the remaining weeks of the year for unrestrained indulgence. Resolutions, though, do work. Let’s say your goal is to walk from one end of the country to the other. Would you start by spending one month swimming across the ocean in the opposite direction of the shore? Not likely. So, if your goal is to become healthy, fit or slim for the upcoming year, why spend the month of December slacking and eating to your heart’s desire? You will be more likely to fail. Instead, think about starting your new year’s resolution today.

Shaun Karp is a certified personal trainer.  For further information call 604-420-7800 or go to www.karpfitness.com.

Twitter Your Way to a Fitter Body

Usually, when you think of measuring your fitness with technology, you think of hospital machines and scary tests.

This isn’t always the case. The combination of fun, fitness-savvy technologies—there’s the Wii Fit or the myriad iPod fitness apps—is a recent phenomena. The former can take you through an interactive exercise routine and monitor your weight, body mass index and fitness level. The latter is somewhat less interactive—but it can go with you anywhere, in your pocket. Both are great for beginners or those who need some external motivation to stay active. They’re also great for techies.

With the iPhone or the iPod touch, you can download programs—known as “apps”, short for applications—that can provide you with a fitness routine, monitor your daily activity level, help you maintain, gain or lose weight,  give you fitness advice, show you how to perform a stretch or exercise, help you eat healthful foods, and more.

Apple boasts a program on its website, called iWorkout, that has 101 workout videos and many of the features already mentioned. This app can be downloaded for $ 2.99 CAD, or—if you already went broke buying the iPhone—you can get a lite version for free. The free version  includes a pedometer and metronomes to assist with timing exercise repetitions.

If you’re looking for more than a basic pedometer, there is StepTrak Lite. (Also free.) This program counts walking and running steps separately, and also totals the minutes of moderate and vigorous exercise the user gets. You reset the counter whenever you’d like. You can adjust the sensitivity of the device, and adjust the “classification bias”, which ensures the program properly differentiates between walking and running. Not interactive enough for you? StepTrak Lite is also connected to Twitter. You can log on when you’re using the app, and send Tweets about how many steps you’re taking towards your fitness goals.

Another great, free application is called Lose It! When you open it up, you have to enter your weight (be honest), height, age, and weight loss goals. The program tells you how many calories you require every day to reach your goal by a certain time—you decide how quickly or slowly you want to lose the weight—and allows you to log the food you eat and the exercise you get. There is an extensive list of searchable foods to chose from, and an easy-to-use scrolling menu to enter the quantity you ate. You can also keep track of “nutrient preferences”, and the program will tell you how much sodium, fiber, protein, etc. you are consuming. When you’ve lost the weight, you can keep using the program to maintain your new figure.

These are only a few of seemingly endless health & fitness apps you can download. From free to a few bucks per app, there will be something out there to motivate just about anyone.

Shaun Karp is a certified personal trainer. For further information call his office at 604-420-7800 or visit their web site www.karpfitness.com.

Walking Your Dog is Good Exercise

Having a dog can be like having a personal trainer.

Well—one who can’t talk or show you how to do a reverse dumbbell fly on a stability ball. But they are motivating!

According to a 2008 study published in the American Journal of Public Health, dog owners—only 23 percent of whom take their canines for a stroll at least five times each week—are 57 to 77 percent more likely to get enough exercise. Another 2008 study, published in Preventative Medicine, found dog owners who take time to walk with their dogs may average 150 additional minutes of exercise every week.

One-hundred-and-fifty minutes of exercise a week—or 21 minutes a day—can have a huge impact on your fitness level. Dog owners who spend this time walking at a brisk pace will burn 14 300 extra calories in a year. That’s four pounds—just from walking the dog. Owners who run with their pets—based on the rate of calories burned during strenuous exercise—will burn an extra 52 000 calories each year. That’s nearly 15 pounds.

Getting your kids to walk or jog with the family dog is also a great way to encourage fitness in children. Especially for parents whose children would rather play video games than a game of soccer, regular dog walking can play a role in preventing a sedentary lifestyle. It can also imbue kids with a sense of responsibility.

Before regularly exercising with your pet, some considerations need to be made. The website of the Partnership for Animal Welfare, an American non-profit, details what dog owners should have in mind.

Just as it’s a good idea for people to consult their doctor prior to beginning a new exercise routine, dog owners should consult their veterinarians before starting canines on an exercise plan. Some breeds are not suitable for strenuous exercise—think short-nosed bulldogs or pugs—as they can have trouble breathing.

If you are already in great shape, don’t assume your dog is. Gradually increase your dog’s endurance. Dogs have a tendency to keep up with their owners, even to the point of overexertion. Try to avoid exercising midday, as dogs can both get heatstroke and burn their paws on hot pavement. Never bike or rollerblade with your dog on a leash—both you and your dog can easily be injured in a fall or misstep.

Exercising with your pet is a fun alternative to the treadmill. It’s easy to incorporate into your daily routine—especially if you live in an apartment and don’t have a backyard—and improves the fitness and health of you and your dog.

Shaun Karp is a certified personal trainer. For further information call his office at 604-420-7800.

Preventing Nagging Golf Injuries – Part 2

This is the second of our two part series designed to prevent those nagging golf injuries. Last week we outlined the basics of flexibility and cardiovascular exercise. This week we are introducing essential strengthening exercises that will provide you with the stability, balance and strength you need to remain injury free this golf season. Before you start, be sure to perform a 5-10 minute warm up and follow the exercises outlined last week.

1. Dumbbell Presses With a Stability Ball

The stability ball is a great addition to your golf workout because as you perform your strengthening exercises the trunk musculature is simultaneously working to balance and stabilize the body. Exercising with a stability ball also demands concentration, which is important when playing a game requiring mental focus, such as golf.

To begin this exercise lie flat with your back on a stability ball and your knees bent at right angles and your feet flat on the floor. Start by holding one dumbbell in each hand with the dumbbells positioned beside your shoulders and slightly above your body. Press the dumbbells up above your chest until your arms are almost straight, bringing them together at the top. Slowly return to the starting position. Use a weight that allows you to perform three sets of 10-15 repetitions. You can take a 20-60 second break between each set depending on your comfort level.

2. Rubber Band Rotator Cuff

This exercise is designed to strengthen the rotator cuff muscles in the shoulder, which helps stabilize the shoulder joint to prevent shoulder injuries and provide a more consistent golf swing.

Standing with good posture, hold your rubber band a little narrower than shoulder width with your elbows beside your waist at approximately a 90-degree angle. Keep your elbows stationary and slowly rotate your hands outward as far as you can. Slowly return to the starting position and repeat for three sets of 10-20 repetitions depending on your comfort level. The exercise should be felt deep in your shoulders. You can take a 20-60 second break between each set.

3. Oblique Abdominal Crunches

If you have a nagging lower back injury, strengthening your abdominals can help to reduce the discomfort you feel when golfing. Strengthening your abdominals can also help to stabilize your trunk muscles helping to keep your body in proper alignment.

Start this exercise by lying flat with your back on the floor. Bend your left leg and place your right ankle on your left knee. Once you are in this position cross your arms over your chest or place your arms beside your head for greater difficulty. Slowly contract your abdominal muscles to raise your shoulder blades off the floor bringing your left shoulder towards your right knee. Make sure to keep your head in line with your body and do not tense your neck or press your chin to your chest. (Hint: keeping your eyes on a spot high on the wall may help you maintain the right position.) You should feel your stomach area, not your neck or lower back. Briefly hold this position then slowly lower yourself back down to the floor. Do 10-12 repetitions to each knee and repeat three times. You can take a 20-60 second break between each set depending on your comfort level.

As the weather improves and you head out onto the golf course remembering these exercises and stretches can help reduce ongoing pain, decrease the chances of new injuries and help your game.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Preventing Nagging Golf Injuries – Part 1

As every sport is unique, it is important to have a fitness routine that concentrates on developing the muscles most used in your specific sport. For golfers, the muscle groups that need concentration are the shoulders, the stabilizers of the trunk, and the lower limbs that provide stabilization and alignment. Most sports injuries occur as a result of overusing the muscles most involved in the game; in golf these muscles are the lower back, wrists, shoulders and elbows. Over the next two weeks, we will introduce a balanced exercise routine designed to assist in the recovery of these injuries and to prevent new injuries.

This week’s issue consists of two important training principles: cardiovascular exercise and flexibility. Cardiovascular exercise is essential for playing 36 holes without undue fatigue, while flexibility is required to achieve full range of motion in your swing and to avoid poor alignment of the spine and pelvic girdle which often leads to lower back problems.

Cardiovascular Exercise (20 minutes)

The cardiovascular component of your workout can be done on any piece of cardio equipment you choose or through any outdoor activity that you enjoy. An important training principle to apply while participating in a cardiovascular workout is ensuring that you are working in your target heart rate range. Your target heart rate range can be calculated by subtracting your age from 220 and multiplying that value by 0.6 and 0.8 for the lower and upper ends of the range respectively. For example, a 35-year-old individual would have a target heart rate range of 111-148 beats per minute. Many newer pieces of cardiovascular equipment have built-in heart rate monitors for quick and easy heart rate monitoring.

Stretching (10 minutes)

Stretching is a crucial, and all too often neglected, component of a balanced exercise routine. Stretching does not only increase your flexibility and minimize your chances of pulling or tearing muscles, but it also increases performance. A flexible muscle reacts and contracts faster and with more force than a less flexible muscle, thereby improving your performance.

Your stretches should be performed after you are warmed up and should be held a minimum of 15-30 seconds and as long as 60 seconds. Your stretching routine should include the three following stretches:

1.Upper Pec/Pec Major

Face through a doorway with your arms flush against the frame. Apply a gentle force pushing your body through the doorway. Remember to keep good body posture and to keep your stomach tight so you do not over extend your back. The stretch should be felt across the chest muscles.

2.Latissimus Dorsi/Back Extensors

While kneeling on a mat, stretch your arms forward in front of your head with your palms down. The key to this stretch is to keep your gluteal muscles in contact with your heels and your arms stretched out as far as possible. You should feel this stretch through the middle and outer part of your back and down into your lower back.

3.Rotation Low Back Stretch

Lie flat on your back on an exercise mat or blanket. Bend your legs to a ninety-degree angle and keep your feet flat on the floor. With your arms out to the side and your shoulders flat on the floor roll both of your knees together down to the floor. A gentle stretch should be felt in the lower back. Hold for 15 to 60 seconds and repeat on the opposite side.

During this first week your goal is to train three times (ex. Tuesday, Thursday, Saturday) for 30 minutes following the exercises detailed above. Good luck and we will see you next week with some new strengthening exercises to further improve your golf game. Be sure to contact your doctor before starting an exercise program.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Rock Climbing is Great Exercise

If you are in a rut with your exercise lately, rock climbing is a great alternative sport as it utilizes all of the major muscle groups of the body. Despite what you may think, the sport is not all about strength, but is just as much about finesse, patience and attention. Men and women of all levels can enjoy rock climbing in studios across the lower mainland and, of course, outside.

One big misconception about rock climbing is that it only requires upper body strength. In actual fact, when using proper technique, much of the power comes from the legs and core stabilizers around the trunk. Strong forearms are needed to grasp the rocks, while strong calves also help stabilize the ankles for optimal leverage.

If you want to do some preparatory work before climbing the walls, there are various exercises that will enhance your performance. Some basic stability ball exercises will increase your muscular endurance and enhance your spinal stability. Using a stability ball will also improve your balance and coordination, all of which will give you an edge while maneuvering through the tricky verticals. Strengthening your legs through squats and lunges with light weights and high repetitions will increase your isolated muscle endurance and explosive power. This is useful when you have to climb from one position to the next.

When thinking about rock climbing, don’t underestimate good flexibility. Improved flexibility will enhance your ability to maneuver through winding courses. Always stretch out your hamstrings, hip flexors, groin, gluteals, back and pectoral muscles.

One advantage of rock climbing is the minimal equipment required. Good shoes are important. Rock climbing shoes look similar to ballet shoes except the bottom surface is harder and provides better grip. The shoes should have a snug fit so that there is no room for your feet to slip when balancing on the edge of a rock. Chalk on your hands helps prevent your fingers from slipping, especially if you find your palms sweating.

Of course, while your hands and feet do most of the work to hold you on the rock, there is also a vital safety system. A harness is strapped around your waist and thighs, which in turn are secured to ropes. These ropes run through a pulley system in a studio and are controlled by a belayer. If you slip on a challenging climb, the belayer and rope system prevent you from dropping. Also in the studios, once you reach the top of the wall, the belayer lowers you safely to the floor. If there is a really large weight difference between the climber and belayer, daisy chains can also be added. The whole system is designed to support up to 1000 lbs., so you need not fear as you learn your new sport.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Be ready to climb the Grouse Grind in Six Weeks – Part 6

Only one more week then it’s all uphill from here! Congratulations to everyone who has made it to the last week of the Grouse Grind conditioning program. Your final workout has three components: stretching, strengthening, and cardiovascular exercise. Continue to follow this exercise program at a level that is comfortable for you.

Stretching (10-15 minutes)

Today we will replace the lying hamstring stretch with a new stretching technique, and we will add a stretch for your hip flexors for a total of nine stretches. Remember to start with a 5-10 minute cardiovascular warm up and to apply a gradual stretch to each specific body part and hold with a steady force for a period of 15 to 60 seconds. Before climbing the Grind, warm up by walking around the parking lot area a few times and perform the two stretches outlined today as well as the Quadriceps and Achilles tendon stretch as outlined in Week One and Week Four.

1. Hamstring Stretch

-stand facing a table or similar object approximately the height of your waist.

-keep your left foot flat on the floor and place your right foot on the table keeping both legs straight but not in a locked position.

-lean forward towards your right foot while keeping your back flat and your shoulders back. The stretch should be felt in the hamstring of the right leg. Alternate your legs and repeat the stretch.

2. Hip Flexor Stretch

-keep your right foot flat and extend your left leg straight backward. Lower your trunk as far as possible with most of the weight on your front leg. Keep your front knee above your foot and not past your toes.

-the stretch should be felt in your groin region and in the front of your left thigh. Hold for 15-60 seconds and repeat with your left leg in front.

Strength Training (25 minutes)

Today we are adding the final strengthening exercise called holding squats. This exercise is designed to improve your isolated muscle endurance in your lower body. Perform this exercise at the end of your strengthening routine. If you are feeling comfortable with your routine try shortening the breaks between your sets. This will increase the intensity and challenge your muscles to recover faster.

3. Holding Squats

-position yourself in front of a sturdy object that you can hold for support.

-keep your feet flat and squat down until your legs are parallel with the floor. Come back up, returning to 70% of starting position then go back down. Keep your knees over your feet at all times, not letting them extend too far forward.

-Perform only one set of 50-80 repetitions or as many as you feel comfortable with.

-This is a great exercise for the isolated muscle endurance of your quadriceps, which is excellent preparation for climbing.

Cardiovascular Exercise (45 minutes)

To continue to improve your cardiovascular fitness, increase the cardiovascular component of your workout from 40 to 45 minutes. To further intensify the cardiovascular component do eight high intensity intervals instead of six. Perform one interval approximately every five minutes. For further information on cardiovascular training and intervals refer to Week One and Week Three.

Your workout this week should take approximately 1 hour and 25 minutes to complete and should be performed three times this week with a day of rest in between each workout. Your consistency and dedication will definitely pay of, see you at the top!!

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Be ready to climb the Grouse Grind in Six Weeks – Part 5

Way to go, you’ve made it to week five of the six-week training program to conquer the Grouse Grind. Your workout has three components: stretching, strengthening, and cardiovascular exercise. Continue to follow this exercise program at a level that is comfortable for you.

Stretching (10-15 minutes)

After you complete your 5-10 minute cardiovascular warm-up perform the seven stretches that have been outlined during the past four weeks and add the following stretch for a total of eight. Remember to apply a gradual stretch to the specific body part and hold with a steady force for a period of 15 to 60 seconds. Stretching techniques should be performed with careful attention to form in order to stay within the window of safety and effectiveness. An added advantage of stretching is a reduction in muscular soreness after exercise. So, since you are pushing yourself a little harder this week, try stretching before and after the strengthening component of your workout so you are not as sore the next day.

1. Rotation Low Back Stretch

-Lie flat on your back.

-Place your left leg over your right leg keeping your shoulders flat on the floor with your arms out to the side. A gentle stretch should be felt in the lower back.

-Hold this stretch for 15 to 60 seconds and repeat with your right leg placed over your left leg.

Strength Training (25 minutes)

This week you will take alternating lunges out of your routine and replace with a new strengthening exercise called walking lunges which will further increase the intensity of your program. Walking lunges are one of the best sport specific exercises when training for the Grind as you use similar muscles when you are climbing. Further, you will also add a final upper body exercise to complete your balanced routine. A balanced routine ensures that you do not over-train certain muscle groups and helps to prevent injuries. There are a total of ten strengthening exercises, each important for developing your strength for the Grind.

2. Walking Lunges

-Stand facing a room approximately 20-50 feet long.

-Step forward with your right leg and slowly lower your body until your rear knee is about 2 inches above the floor. Remember to keep your right knee directly over your right foot while keeping your back straight and shoulders upright.

-Step forward with your left leg and repeat the above. Continue lunging down the room alternating legs. Perform 3 sets of 12-15 repetitions per leg with a comfortable weight in each hand.

-You should feel the effort in your glute and thigh muscles, not in your knees, ankles or back

-This is a favorite exercise of many of our NHL hockey players who want to improve on their power and explosive ability.

3. Chest Press

-Lie flat on a bench with your knees bent at right angles and feet flat on the floor.

-Place your hands, on a barbell, slightly wider than shoulder width apart and slowly lower the barbell to the middle of your chest and return to the starting position.

-You should feel the effort in your chest and triceps.

-Perform 3 sets of 12 repetitions with a comfortable weight. You may take a 20-40 second break between each set depending on your comfort level.

Cardiovascular Exercise (40 minutes)

To continue to improve your cardiovascular fitness, increase the cardiovascular component of your workout from 35 to 40 minutes. To further intensify the cardiovascular component do six high intensity intervals instead of four. Perform one interval approximately every six minutes. For further information on cardiovascular training and intervals refer to Week One and Week Three.

Your workout this week should take approximately 1 hour and 15 minutes to complete and should be performed three times this week with a day of rest in between each workout. Stay focused, keep up the good work and you will succeed in your pursuit up the Grouse Grind.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Be ready to climb the Grouse Grind in Six Weeks – Part 4

This is part four of a six-week training program designed to assist you in making it up the Grouse Grind trail for the very first time or to help you improve your time if you are currently climbing the Grind. Your workout has three components: stretching, strengthening, and cardiovascular exercise. Remember to follow this exercise program at a level that is comfortable for you.

Stretching (10-15 minutes)
Stretching is one of the most important components of any exercise program. Increased flexibility decreases the likelihood of getting injuries and helps improve your athletic performance. After you complete your 5-10 minute cardiovascular warm-up add the following stretch to your routine for a total of seven stretches.

1. Achilles Tendon Stretch

Face a wall or other similar support

Put your left leg back keeping your heel flush with the floor. Make sure to keep your left leg straight.

Place your hands on the wall, your right foot under your shoulders and distribute your weight evenly over both legs

You should feel the stretch on the achilles tendon of the left leg.

Hold this stretch for 15-60 seconds and repeat with the right leg.

Strength Training (25 minutes)

Climbing the Grouse Grind demands strength of the entire body. The lower body and trunk stability muscles are the predominant muscle groups used when climbing the Grind. However, difficult hikes also require a certain amount of upper body strength as you are constantly leaning forward to grab rocks, trees, or just using your arms for balance. This week you will add an exercise to strengthen the calf muscles and also an important exercise for your upper and mid back muscles for a total of nine strengthening exercises.

2. Heel Raise

Place the balls of both of your feet on a 2-inch riser or similar object.

Slowly rise onto your toes and hold for 1-2 seconds.

Return to your starting position. You should feel your calf muscles.

Perform 3 sets of 12-15 repetitions. You can take a 20-40 second break between each set depending on your comfort level.

Variations may be performed by placing your feet with your toes pointing in or out. To increase the difficulty of this exercise, use one leg at a time instead of two.

3. Lat Pulldowns To Chest

Firmly grasp a bar a little wider than shoulder width with your palms facing forward.

Sit comfortably and pull the bar to your chest squeezing your shoulder blades together.

Slowly return to your starting position. You should feel this exercise in your mid and upper back muscles.

Perform 3 sets of 12 repetitions with a comfortable weight. You can take a 20-40 second break between each set depending on your comfort level.

Cardiovascular Exercise (35 minutes)

Cardiovascular training is designed to strengthen the most important muscle in your body – your heart! The heart is responsible for pumping oxygenated blood to the muscles. With a difficult hike like the Grouse Grind the heart must pump more oxygenated blood to meet the demands of your working muscles. As your cardiovascular abilities improve you tire out less quickly. To continue to improve your cardiovascular fitness increase the cardiovascular component of your workout from 30 to 35 minutes.

To further intensify the cardiovascular component do four high intensity intervals instead of two. Perform one interval approximately every 7 minutes. For further information on cardiovascular training and intervals refer to Week One and Week Three. Your workout this week should take approximately 1 hour and 10 minutes to complete and should be done three times this week with a day of rest in between each workout. Way to go, you have now made it to the half way point. You should already notice improvements in your strength and energy levels. Stay focused and maintain your positive attitude and you will succeed in your pursuit of the Grouse Grind.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Be ready to climb the Grouse Grind in Six Weeks – Part 3

This is part three of a six week training program designed to help you conquer the Grouse Grind for the first time or shave minutes off your current Grouse Grind time for those of you who are veterans. During the last two weeks we introduced a balanced stretching routine, the start of a strengthening routine, and the fundamentals of a cardiovascular routine. This week we are increasing the intensity of your cardiovascular routine and intensifying your strengthening routine by adding abdominal and leg exercises.

If you are currently working out at an advanced level it is not too late to join in on the fun. Follow the exercises outlined below and you will be on track towards your best time ever up the Grind!

Stretching(10 minutes)

Continue to perform the six stretches outlined in week one and two. Remember, a flexible muscle is less likely to get injured and is able to contract faster and with more force than an inflexible one. Warm up for 5 to 10 minutes prior to stretching your muscles and be sure to hold each stretch for 15 to 30 seconds.

Strength Training (20 minutes)

It is important to exercise your upper, lower and oblique abdominal muscles. Strong abdominal muscles help improve your posture, boost your stamina and stability, and tighten your midsection. Last week you were given abdominal crunches for your upper abdominals. This week you will add an exercise for your lower and oblique abdominal muscles thus making it a complete abdominal workout. You will also add another leg exercise to your routine for added strength in your lower body.

1. Bench Step-ups

Stand facing a bench that is least 30 to 40 centimeters high

Hold a 5-10 pound dumbbell in each hand and step up onto the bench with your right leg. (You may use heavier or lighter weights depending on your comfort level)

Straighten your right leg and bring the left leg up to join the right leg.

Reverse the movement stepping off with your right leg to return to your starting position. · Be sure to step close to the bench and keep your stomach contracted.

Perform 8 to 12 repetitions. Then do a set leading with your left leg. Repeat three times on each leg. You can take a 20sec.-2min. break between each set depending on your comfort level.

2. Oblique Abdominal Crunches

Lie on the floor on your back with your right ankle on your left knee. Cross your arms over your chest or place your arms beside your head for greater difficulty.

Slowly contract your abdominal muscles and raise your shoulder blades off the floor bringing your left shoulder towards your right knee. Make sure to keep your head in line with your body; don\’t tense your neck or press your chin to your chest. (Hint: keeping your eyes on a spot high on the wall may help you maintain the right position.) You should feel your stomach area, not your neck or lower back.

Briefly hold this position, then slowly lower yourself back down to the floor.

Do 10-12 repetitions to each knee and repeat three times. You can take a 20-60 second break between each set depending on your comfort level.

3. Bicycle Kickouts

Lie on your back with your knees at a 90-degree angle. Your feet should be flat on the floor

Contract your abdominal muscles and press your lower back into the ground, imagining that you are pressing your belly button back into your spine

Raise your legs up while keeping your lower back pressed down into the ground.

Begin moving your legs as if you were riding a bicycle.

Be sure to keep your stomach contracted and your lower back pressed firmly against the ground. If you feel your lower back lifting upwards, stop and readjust your position. You should feel your stomach area, not your neck or lower back.

Do 10-12 repetitions per leg and repeat three times. You can take a 20-60 second break between each set depending on your comfort level.

Cardiovascular Exercise(30 minutes)

To improve your cardiovascular fitness you will add high intensity interval training to your routine this week and increase the cardiovascular component of your workout from 25 to 30 minutes. Interval training will help you feel more comfortable at a higher intensity of exercise so that when you climb up the Grind your body will not be shocked and overwhelmed by the intensity that is required to make it to the top. This week include two intervals, each one minute in duration, of high intensity exercise to your cardiovascular routine. The high intensity interval should be done at an intensity ranging from 80-90 percent of your max HR.* The remainder of your cardiovascular exercise should be done at an intensity ranging from 60-80 percent of your maximum HR. You should first get cleared by your physician to train at an intensity greater than 80 percent of your maximum HR and regardless of the intensity of the cardiovascular exercise you should always stay within your comfort zone.

*(refer to week 1 on how to calculate your age-predicted maximum heart rate)

For example, if you are on a stairclimber or stationary bicycle, first bring your heart rate up to your pre-interval intensity (between 60 and 80 percent of your max HR). Continue with this intensity for nine minutes and on the tenth minute increase the intensity until your heart rate reaches 80-90 percent of your max. Maintain this intensity for one minute. Now return to your pre-interval intensity and on minute twenty do your second high intensity interval for one minute. Follow with your final ten minutes of cardio.

Your workout this week should take approximately one hour to complete and should be done three times this week with a day of rest in between each workout. If you have made it this far you are doing great! Remember that this is a guideline, go at your own pace and always remain in your comfort zone.

Summary

1. Warm-up and Stretches

5-10 minute warm-up and stretching routine

2. Strength Training Exercises

Exercise	Sets	Repetitions
1. Alternating Lunges	3	8-12 per leg
2. Bench Step-up	3	8-12 per leg
3. Hamstring Curls	3	8-12
4. Abdominal Crunches	3	15
5. Oblique Abdominal Crunches	3	10-12 per side
6. Bicycle Kickouts	3	10-12 per leg
7. Back Extensions	3	8-12

3. Cardiovascular Exercise

30 minutes with two, one minute intervals at 80-90% of max HR.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

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