by Marc D Thompson
Cardiovascular (CV) exercise is important. It has a boatload of benefits and rewards. Also, like any other reward, there are risks. Below is a list of the benefits and hazards of CV activity.
CV Benefits
1. Strengthen heart
2. Lower blood pressure
3. Reduce risk of heart disease
4. Improve circulation
5. Increase energy
6. Improve CV health
7. Improve recovery
8. Decrease body fat
9. Change body composition
10. Increase endurance
CV Hazards
1. Repetitious (lacking variety)
2. Veering from center of treadmill
3. Losing focus and falling
4. Poor running form
5. Improper footwear
6. Missing step on stepmill
7. Running heavy on feet
8. Running loaded
9. Loose form on rower (using lower back)
10. Improper biomechanical alignment (bike, elliptical, etc)
CV activity is an important component of wellness. I prefer to do cardio training (intervals, circuits, boxing, etc.) over cardio equipment (treadmill, bike, etc). Regardless of the mode and type, we all must improve our health with a stronger heart.
Marc D. Thompson, owner of VirtuFitTM, is a prominent fitness trainer and personal coach with a background in medicine and exercise physiology. He has pioneered virtual training and teaches via Skype one-on-one and group classes. Approaching fitness holistically, Marc believes the fusion of creativity and practicality is essential in moving each individual toward their fitness goals. Along with over 25 years of experience, he draws from thousands of exercises, fitness disciplines, sports psychology techniques and nutritional principals to empower each individual client.
Marc D Thompson, VirtuFitTM
Virtual Personal Training, Live & OnlineTM
url: www.VirtuFit.net
email: marc@VirtuFit.net
skype: VirtuFit
by Marc D Thompson Would you like some exercises that burn calories, strengthen heart and motor muscles, improve coordination and stretch muscles. You’re in luck, here are some top choices.
Calisthenics
1. Pushup
2. Pullups
3. Squat
4. Jump squat
5. Squat and thrust
6. Situp
7. Lying Leg raise
8. Kick up to handstand repeatedly (use wall if needed)
9. Forward Lunge
10. Back Lunge
Calorie Burners
1. Running (Treadmill)
2. Bicycling
3. Indoor Cycling (Spinning)
4. Swimming
5. Elliptical machines
6. Rowing machines
7. Hiking
8. Cross-country skiing
9. Group exercise classes
10. Jogging Stairs
A great workout design is to combine one or more calisthenics with one calorie burner as an intervals. Have fun, be safe and be well!
Marc D. Thompson, owner of VirtuFitTM, is a prominent fitness trainer and personal coach with a background in medicine and exercise physiology. He has pioneered virtual training and teaches via Skype one-on-one and group classes. Approaching fitness holistically, Marc believes the fusion of creativity and practicality is essential in moving each individual toward their fitness goals. Along with over 25 years of experience, he draws from thousands of exercises, fitness disciplines, sports psychology techniques and nutritional principals to empower each individual client.
Marc D Thompson, VirtuFitTM
Virtual Personal Training, Live & OnlineTM
url: www.VirtuFit.net
email: marc@VirtuFit.net
skype: VirtuFit
by Marc D Thompson Aquatic fitness is any healthy activity performed in water. The use of water for fitness is not new but it has many benefits. Water provides a cushion, to keep impact to a minimum. It is soothing and relaxing. Water also maintains our body temperature as we perform high heart rate exercises.
Water allows movement for those with orthopedic limitations that could not be performed safely on land. Here are a few aquatic ideas to discover how water can best enhance your wellness.
1. Aquatic cross training (land and water exercises intervals)
2. Deep water lunging
3. Laps without using arms
4. Laps without using legs
5. Speed strokes
6. Butterfly laps
7. Water yoga
8. Water Tai Chi
9. Water Pilates
10. Surface diving drills
Marc D. Thompson, celebrating 25 years as owner of VirtuFitTM, is a prominent fitness trainer and personal coach with a background in medicine and exercise physiology. He has pioneered virtual training and teaches via Skype one-on-one and group classes. Approaching fitness holistically, Marc believes the fusion of creativity and practicality is essential in moving each individual toward their fitness goals. Along with over 25 years of experience, he draws from thousands of exercises, fitness disciplines, sports psychology techniques and nutritional principals to empower each individual client.
Marc D Thompson, VirtuFitTM
Virtual Personal Training, Live & OnlineTM
url: www.VirtuFit.net
email: marc@VirtuFit.net
skype: VirtuFit
by Marc D Thompson Fitness and nutrition are very inexact sciences. There are numerous factors both environmental, mental and individually that contribute to how what we do and eat affects our body soul and mind. In over 22 years of professional training, I have come to only one conclusion. There are no conclusions!
However I have noticed that there are two extremely important keys to life long health: variety and mentality. There are few reasons, aside from sport specific and rehabilitative workouts, to repeat any particular workout precisely. It is also important to pay attention to your workout and mentally follow each exercise.
What benefits would an athlete or trainee gain from changing their workout each sessions and mentally focusing on it.
- Better progression, meaning more results
- Safer, meaning less injury
- Less mundane, meaning more fun
Very typically trainees do a cardio warmup, weight workout and stretch as cooldown. However, with variety, each routine is select, different. Focusing on a different muscle group, technique, discipline or other. Just utilizing the various forms of disciplines can take one through a year of workouts. Imagine a day for each of these wonderful activities: Yoga, Pilates, Free Weights, Body weight, cardio, Kick boxing, Boxing, Indoor cycling, Outdoor cycling, Swimming, Machine resistance training, Circuit training, Balance, Core, Intervals, Fartleks, vibroworkouts, Martial arts, Tai Chi, etc.
Creativity is the guiding force in variety of workouts. Here are a few of my favorites: Resistance circuits, Posterior training (only work posterior muscle groups), Slo-Motion reps, Split days, 45/45 (i.e., do 45 exercise sin 45 minutes without a break), Intervals of cardio with resistance training, Isometrics, Plyometrics, Speed reps, Outdoor workouts, Aquatic Resistance (land exercises with swimming intervals), Cardio Core (Core work with Plyometrics), Fusion Yoga (multi-disciplinary yoga styles merged together), etc.
The possibilities are endless and after having directed over ½ million training sessions none of which were the same, it is possible to workout through an entire lifetime and never duplicate.
Marc D. Thompson, celebrating 25 years as owner of VirtuFitTM, is a prominent fitness trainer and personal coach with a background in medicine and exercise physiology. He has pioneered virtual training and teaches via Skype one-on-one and group classes. Approaching fitness holistically, Marc believes the fusion of creativity and practicality is essential in moving each individual toward their fitness goals. Along with over 25 years of experience, he draws from thousands of exercises, fitness disciplines, sports psychology techniques and nutritional principals to empower each individual client.
Marc D Thompson, VirtuFitTM
Virtual Personal Training, Live & OnlineTM
url: www.VirtuFit.net
email: marc@VirtuFit.net
skype: VirtuFit
by Marc D Thompson Posture is an often overlooked part of fitness. Often improper or misaligned biomechanics can lead to injuries, both overuse and traumatic. If one has poor movement and continues that over a period of time a repetitive injury can result. The movement can be an everyday motion or an exercise in a gym. Traumatic injuries can be the result of bad mechanics while engaged in a sport of exercise, sometimes just a one time action. Lastly, improper motion caused after an injury can lead to additional concerns after the injury has healed but the body continues with the new (improper) movement.
Here are a few of the more common movements or actions that should be considered.
- Keep car seat/office chair ergonomically sound
- Stretch pectorals/anterior deltoids routinely, keep shoulder back but relaxed
- Stretch hamstrings/lumbars as needed
- Use a step for support for those who stand for prolonged periods of time, alternate foot on step (nurses, waitresses, massage therapists, etc.)
- Keep purse weight below 5# and alternate shoulders; alternate arms holding infant
- Keep wallet slender; alternate pockets
- Use a head set when on phone
- Use proper neutral spine/pelvis throughout day, consider the Alexander Technique
- Alternate mouse hands, and use less dominant hand more frequently
- Sleep without arms above head and select a proper firm mattress, generally sleeping on back or side is preferred
It is recommended to do daily activities ambidextrously (eg, brush teeth one day left-handed, one day right). Have fun with posture and unilateral movements, be creative and do not overuse.
Marc D. Thompson, owner of VirtuFitTM, is a prominent fitness trainer and personal coach with a background in medicine and exercise physiology. He has pioneered virtual training and teaches via Skype one-on-one and group classes. Approaching fitness holistically, Marc believes the fusion of creativity, analysis, intuition and practicality is essential in moving each individual toward their fitness goals. Along with over 25 years of experience, he draws from thousands of exercises, fitness disciplines, sports psychology techniques and nutritional principals to empower each individual client.
Marc D Thompson, VirtuFitTM
Virtual Personal Training, Live & OnlineTM
url: www.VirtuFit.net
email: marc@VirtuFit.net
skype: VirtuFit
by Marc D Thompson Proper daily nutrition habits are a crucial element to improving and maintaining our health. By refining our nutrition, we will have more energy, exercise more easily, feel better and eat our favorite holiday foods guilt-free. Here are a few tips to assist us in proper nutrition.
- Focus on whole foods as main sources of each meal, no GMO’s!
- Eat in moderation
- Hydrate daily, but do not over-hydrate
- Enjoy a complete breakfast
- Eat small meals every 3-4 hours, occasionally even more often
- Include a VARIETY of healthy foods, having the same breakfast or lunch each day is restrictive and fails to incorporate all nutrients
- Meals should be of a sound nutritional basis, avoid diets
- Reduce or eliminate trans fatty acids (hydrogenated oils) and unnecessary sugars
- Eliminate chemicals, additives, artificial ingredients, etc. from your nutrition
- Consider a powder or liquid multivitamin/mineral supplement if needed
The preceding tips are designed to improve your daily nutrition and allow you to occasionally indulge with a favorite treat. The guidelines will assist in discovering what and when to eat that is most suitable. Just as fitness effects us individually (differently), so to does nutrition. We must note what effects our nutrition has upon us and make changes accordingly. Begin by incorporating these tips into your day, strive for consistency and enjoy improved health.
Marc D. Thompson, owner of VirtuFitTM, is a prominent fitness trainer and personal coach with a background in medicine and exercise physiology. He has pioneered virtual training and teaches via Skype one-on-one and group classes. Approaching fitness holistically, Marc believes the fusion of creativity and practicality is essential in moving each individual toward their fitness goals. Along with over 25 years of experience, he draws from thousands of exercises, fitness disciplines, sports psychology techniques and nutritional principals to empower each individual client.
Marc D Thompson, VirtuFitTM
Virtual Personal Training, Live & OnlineTM
url: www.VirtuFit.net
email: marc@VirtuFit.net
skype: VirtuFit
by Marc D Thompson What is fitness? Is it functionality or aesthetics? Is it strength or speed? Is it low cholesterol or low resting heart rate? Well, it is obviously all of those and much more.
Wading through the endless books, magazines and journals can be exhausting and many times ideas, theories and disciplines are contradictory. Why? Because fitness is not an absolute science. Fitness takes science and develops it to best suit an individual or team.
Fitness is comprised of, but not limited to, cardiovascular strength, endurance, muscular strength and power, core training, flexibility and range of motion, balance and proprioception, speed and reaction time and body composition.
So what’s a novice or, for that matter, an experienced athlete to do? Listen to your body, use common sense and incorporate the fundamentals below. This is the third of four columns that will address four major aspects of fitness: Cardiovascular Basics, Weight Training Basics, Flexibility and Balance Training.
Flexibility Basics:
- Warm up prior to stretching
- Hold each stretch for 20 seconds or longer, depending on type of flexibility you are following
- Use sets for stretching, deepening your stretch each set
- Stretch all major muscle groups unless contraindicated
- Use a variety of stretches and angles
- Relax when stretching
- Find the proper angle that stretches the muscle or muscle group being targeted
- Consider Active Isolated Stretching or Proprioceptive Neuromusclar Facilitation (PNF)
Marc D. Thompson, owner of VirtuFitTM, is a prominent fitness trainer and personal coach with a background in medicine and exercise physiology. He has pioneered virtual training and teaches via Skype one-on-one and group classes. Approaching fitness holistically, Marc believes the fusion of creativity and practicality is essential in moving each individual toward their fitness goals. Along with over 25 years of experience, he draws from thousands of exercises, fitness disciplines, sports psychology techniques and nutritional principals to empower each individual client.
Marc D Thompson, VirtuFitTM
Virtual Personal Training, Live & OnlineTM
url: www.VirtuFit.net
email: marc@VirtuFit.net
skype: VirtuFit
by Marc D Thompson Go on any web search site or bookstore and find oodles of information on fitness. However hidden in the background is and often misunderstood is the role of recovery. Equally as important as your fitness and nutrition should be the way a one goes about assuring his or her body gets all the recovery methods available. Without proper recovery, fitness can not only be useless but could even be counterproductive.
Some aspects of recovery that can be followed are:
- Deep sleep of proper duration
- Proper nutrition including breakfast and easily assimilated multi-vitamin/mineral
- Sufficient hydration; moderation of alcohol, caffeine and other diuretics
- Have a positive attitude
- One day off per week and one week off per quarter
- See physician for injuries lasting over 14 days & to reduce medication
- Regular massage & contrast therapy (or ice therapy as needed)
- Regular flexibility including Yoga/Tai Chi/Pilates
- At least 30 minutes per day downtime (self-time, no worries)
Remember to reduce negative response to stress. Enjoy your life!
Marc D. Thompson, owner of VirtuFitTM, is a prominent fitness trainer and personal coach with a background in medicine and exercise physiology. He has pioneered virtual training and teaches via Skype one-on-one and group classes. Approaching fitness holistically, Marc believes the fusion of creativity and practicality is essential in moving each individual toward their fitness goals. Along with over 25 years of experience, he draws from thousands of exercises, fitness disciplines, sports psychology techniques and nutritional principals to empower each individual client.
Marc D Thompson, VirtuFitTM
Virtual Personal Training, Live & OnlineTM
url: www.VirtuFit.net
email: marc@VirtuFit.net
skype: VirtuFit
by Marc D Thompson As important as fat is, excess belly fat can be unhealthy, dysfunctional and unattractive. To maintain a proper body fat ratio or to lose unwanted belly fat, adhere to these basic principles.
- Proper Nutrition. Eat a variety of clean foods that keep your metabolism churning. Eat slowly and avoid over-eating and skipping meals.
- Endurance Exercise. Perform regular exercise including intervals, cross-training techniques, and cardiovascular classes for fat burning.
- Resistance Exercise. Train regularly with body weight exercises such as pushups, situps, pullups with short breaks and high intensity.
- Practice Yoga. Doing yoga, pilates and other disciplines will keep the body functioning well, as say “namaste” to fat!
- Hydration. Eliminate or reduce alcohol, coffee, milk, juices and other beverages, especially those with carbonation, and instead drink sufficient water. Period. Some herbal teas, such as chamomile, are worthwhile in fat reduction.
- Systemic Health. Keep your body systems moving, especially the lymphatic and circulatory systems.
- Attitude. Have a positive attitude and visualize you at your peak shape. And don’t be fooled by the scale or mirror. The scale is an inaccurate device that doesn’t display your health or wellness but just your mass. Appreciate your fat lose through ways such as how clothes fit, your energy level, and your productivity. And the mirror is biased. Neurological research shows how we may view ourselves in the mirror as we used to be, not as we currently are.
- Holism. Take a holistic approached to wellness and your weight will adjust accordingly. Use ayurvedic meditation to find the desired results.
Appreciate the benefits and necessity of body fat, but maintain only the amount required for your body. Keeping our body fat at healthy levels, will keep us active, healthy, feeling good, looking good, energized, functional and happy.
Marc D. Thompson, owner of VirtuFitTM, is a prominent fitness trainer and personal coach with a background in medicine and exercise physiology. He has pioneered virtual training and teaches via Skype one-on-one and group classes. Approaching fitness holistically, Marc believes the fusion of creativity, analysis, intuition and practicality is essential in moving each individual toward their fitness goals. Along with over 25 years of experience, he draws from thousands of exercises, fitness disciplines, sports psychology techniques and nutritional principals to empower each individual client.
Marc D Thompson, VirtuFitTM
Virtual Personal Training, Live & OnlineTM
url: www.VirtuFit.net
email: marc@VirtuFit.net
skype: VirtuFit
By Marc D. Thompson.
Pain Elimination! That is the primary reason clients request my services. And of all pain, lower back pain is the most common and often most debilitating. To eliminate this condition, first the cause must be diagnosed. Lower back pain is often linked to herniated discs, disc tears, spondylolisthesis, and spinal stenosis. The original and contributory causes are often injury, trauma, osteoarthritis, scoliosis, and congenital traits.
However in my deep experience, I have found that most lower back pain originated from the following, often with secondary factors.
Improper posture
Improper movements
Overuse
Misuse
Blockage of lymphatic or other bodily systems
Once we have established diagnosis and cause, it is then imperative to understand what to do. Finding a qualified practitioner to assist, such as myself, and having a positive attitude about your success is paramount. Once the incorrect past habits have been changed or eliminated, one can more onto the corrective phrase. Corrective will lead to pain elimination and the following guidelines will assist in that process:
- Understanding proper posture, seated, standing, lying and walking
- Understanding proper nutrition
- Understanding pelvic tilt and proper core activation
- Staying active
- Practicing yoga and pilates
- Strengthening the core musculature of the torso
- Practicing meditation
- Having a positive attitude
- Having routine bodywork such as massage therapy, chiropractic, rolfing, etc.
One of my most used exercise combos for lower back pain is the Crunch/Pelvic tilt and the Superdog. The Crunch/Tilt is performed lying supine with hands by ears, first lift hips with a proper pelvic tilt, then lower hips and lift head and shoulder (crunch). The Superdog is performed kneeling on all fours, raise one arm and opposite leg and alternate.
Marc D. Thompson, owner of VirtuFitTM, is a prominent fitness trainer and personal coach with a background in medicine and exercise physiology. He has pioneered virtual training and teaches via Skype one-on-one and group classes. Approaching fitness holistically, Marc believes the fusion of creativity, analysis, intuition and practicality is essential in moving each individual toward their fitness goals. Along with over 25 years of experience, he draws from thousands of exercises, fitness disciplines, sports psychology techniques and nutritional principals to empower each individual client.
Marc D Thompson, VirtuFitTM
Virtual Personal Training, Live & OnlineTM
url: www.VirtuFit.net
email: marc@VirtuFit.net
skype: VirtuFit
