By Tom “Mad Dog” Schneider
For the Auburn Reporter
We’ve all seen those exercise infomercials, claiming to get you in the best shape of your life in 60 or 90 days, right?
Well, it takes a lot more than that and it usually doesn’t happen until we make a serious change in our eating habits, follow a program design of resistance training and cardiovascular exercise and focus on living a healthier lifestyle.
Last month, we discussed eating healthier. Now, here in Part II, the focus is on the importance of resistance training and building muscle. Below is a sample bodyweight circuit and resistance training program that will help you build muscle, boost metabolism and lose weight. During the workout, you will perform at least 3-4 revolutions of the training phase. (Go to: www.facebook.com/MadDogBootCampFitness for more information).
Warmup phase: Check your resting heart rate (RHR) to be 16 bps for a 10-second pulse check. Jog for 60 seconds to increase blood flow. Next, perform a series of dynamic mobility exercises. These are a 5-10 second version of the actual exercises you will perform in the circuit. Do mild stretching as needed, not required if dynamic mobility done.
Training phase: Set up 5-10 stations with names of exercises as aforementioned (see sample below). Make sure your training heart rate (THR) during each revolution is maintained around 90 percent of your max heart rate (MHR). Your MHR is calculated by 220-age = MHR. The THR is calculated by MHR x percentage. (Example: 180 MHR x 90 percent = 167 MHR or around 28 bps in a 10-second pulse check.
Jumping jacks – 30 seconds
Pushups – 30 seconds
Flutter kicks -30 seconds
Mountain climbers – 30 seconds
Squats – 30 seconds
Cool-down phase: Do the same routine as the warmup phase, but this time do “static stretches” for 30 seconds on each muscle group to improve flexibility and help decrease post-workout soreness. Check pulse to make sure it’s below 16 bps for a 10-second check.
Remember also to drink water before, during and after workouts (8 ounces of water for every 20 minutes you work out), as well as get proper protein/carb nutrients back into your system to help facilitate post-workout recovery.
If you want to make your resistance training or HITT circuits more challenging, add objects like sandbags, tires, Kettlebells, etc.
In the end, adding muscle increases your metabolism, supports your body’s joints and aids in our ability to lose weight and decrease body fat more efficiently, as well as makes for a healthier you.
Look for the final Part III in this series next month when we talk about the overall importance of cardiovascular exercise to help you lose weight.
Tom “Mad Dog” Schneider is the owner and operator of Mad Dog Boot Camp Fitness in Auburn. He conducts Indoor and Outdoor “Real Army Style” Fitness Camps focused on building strength, muscular endurance and overall cardiovascular training. He is a Certified Army Master Fitness Trainer and Small Group Leader with more than 30 years of combined military and civilian fitness experience. For more information, email thomas.b.schneider@us.army.mil or call 253-736-5740.
