Be Broncho Fit!

Keeping your Motivation to Exercise

By Alex Myers

As someone in the fitness professional field, one of the biggest problems I see with clients in keeping their motivation to exercise. It’s easy to stick with a workout routine in the beginning, but a lot of the times it will end becoming boring or just not fun anymore to the client. Here are a few tips to try and keep that motivation up and keep going!

• Role models. Find someone that has what you are looking for in your fitness goals, weather it be a super flexible gymnast or an amazing athlete, having someone that you can strive to be more like will help keep your motivation going. It is a great way to remind yourself why you’re in the gym day in and day out.
• Smart goals. One of the biggest things we try and do with our clients is set smart, attainable goals that can be reached. You want a goal that is challenging enough to keep you going but not something that is too easy to reach. Start with something like, “I will workout 3 times this week.” And once you have a routine then move up to something a little tougher.
• Rewards. Rewarding yourself for hitting each one of your smart goals is a great way to keep your motivation up. Remember that the reward should match your goal, if your working out to loose weight you don’t necessarily want to reward yourself with food.
• Buddy system. Having a partner that you can workout with is one of the most motivating things you can do to keep yourself going. It not only gives you someone to relate with while exercising but it will also hold you accountable to exercise. If your buddy is waiting for you at the gym everyday you are less likely to not show up.
• Make it fun. If your in the gym doing the same thing everyday it will begin to become boring and stale. Try to mix up your workouts, if you’re only doing cardio try and do different types of cardio a few times a week. Instead of just running on the treadmill you might try playing basketball or soccer, or just try a different machine like an elliptical.

These few simple tips will help you to stay motivated and continue to work out. Try to remind yourself everyday why you are putting in your time and hard work and the result will follow. Before you know it, you will fall in love with exercising and it will be what you look forward to everyday!

Posted on March 24, 2015 by Buddy Broncho

Three minutes of exercise?

By Garrett Dunagan

Not everyone likes to spend an hour or more each day working out; running, jogging, swimming, lifting, etc. What if I told you there was another way? There has been a recent surge in popularity in a type of exercise called high-intensity interval training (HIIT), but why has it become so popular in the past few years? In the past weight loss and improving one’s health has been associated with aerobic training which usually requires you to exercise at low to moderate intensity an hour or more 3-5 days a week. Through HIIT routines you can achieve an equal amount of cardiorespiratory and weight loss improvements, but over a shorter period of time.

So how can three minutes of exercise a week be beneficial? A group of European researchers discovered that completing a short-term interval training (SIT) session on a stationary bike just once a day three times a week can have phenomenal physiological benefits. These benefits included improvements in cardiorespiratory health, cardio-metabolic health, and insulin activity all which benefit everyday living. While this exercise routine has proven benefits for those wanting to improve their physiological health, I would not recommend it to those who are new to exercise, solely using this routine to gain large improvements in body composition, or individuals that have any cardiovascular diseases, due to the high intensity intervals.

Stationary Bike SIT Routine (3 times a week):
(Warm-up)
Adjust the seat of the bike to where it is most comfortable.
Start with performing a 2 minute warm up; peddling at moderate-intensity (50km).
(Intervals)
At the end two minutes began peddling at max intensity for 20 seconds.
Between each 20 second interval you will bring your pace back down to moderate or low-intensity and pedal for 25-30 seconds (this will keep your heart rate from dropping, and allow you to slightly recover).
You will repeat this until you’ve completed one full minute of max-intensity intervals.
(Cool down)
2-3 minutes of low-intensity pedaling combined with lower body static stretches of your choice.

Biking Intervals

Posted on March 21, 2015 by Buddy Broncho

Exercising in Cold Weather

When winter arrives in Oklahoma, most people try to avoid exercising outdoors because of the temperature, but exercising in cold weather actually has some benefits. It may help burn more calories, gives you more energy, and even can enhance your mood. Most peoploe who exercise do know that exercise releases endorphins that make you feel good, but your body has to work even harder when it is cold out to keep your body warm, therefore burning more calories and releasing more of those endorphins.

TIPS FOR EXERCISING IN COLD WEATHER:

1)    Try to stay on heavily traveled routes. This can help decrease risks of injury. If someone were to fall and get injured and they are out by themselves where there is no one to see them, they could potentially develop hyperthermia if the temperature is too cold and they cannot get back to warmth quickly.

2)    Get a better warm up before the activity. Prolong your warm up indoors before going outdoors to exercise because muscles take longer to warm up in cold weather and do not stay as warm while exercising in the cold temperatures. When you first start your exercise, try taking 30-second breaks every so often to minimize risk of injury.

3)    Try to stay on paths that are blocked from the wind. Running on trails near trees or walls help you stay warm by blocking the wind and elements of winter.

4)    Cool down progressively. You do not want to just stop at the end of your exercise. Try to slow your pace for the final 3 or 4 minutes of exercise and go in doors to stretch afterward.

5)    Drink plenty of fluids before, during, and after your workout. Try to keep your water bottle underneath your layers so it will not freeze. Since sweat is not as visible during cold weather, most people do not realize that they sweat just as much as when it’s hot out, therefore, they do not pay as much attention to hydrating as they should.

Posted on November 18, 2014 by Buddy Broncho

Time to Bone Up

By Tyler Russell

For many females and some males it is crucial to increase or at least maintain bone mineral density to help prevent osteoporosis and osteopenia. Osteoporosis is a disease characterized by a decrease in bone mass and density, occurring especially in postmenopausal women, resulting in a predisposition to fractures. Osteopenia is a generalized reduction in bone mass that is less severe than that resulting from osteoporosis. Osteopenia is caused by the resorption of bone at a rate that exceeds bone synthesis. Both of these conditions can be prevented if you start resistance training at a young age. Resistance training is a type of exercise that uses external resistance to cause muscle contractions with the intent to strengthen and tone, increase lean body tissue, and increase endurance. Many studies have shown that doing resistance training can also increase bone mineral density in both males and females. Now I know you are probably saying “weight training will make me look bulky, all muscular, and look like a man” this is simply just a myth because females do not produce the same hormones that males do. So your chances of looking all bulky and masculine are slim to none.

Bone 1

One way you can check your bone mineral density is through a DEXA scan. By reading the T-score from the DEXA scan you can tell what your bone density is. A DEXA scan is a method of chemical analysis in which a sample of a substance is exposed to electromagnetic radiation, and the amount of radiation absorbed by the sample is measured. This measurement is then used to determine the concentration or chemical composition of the substance. Absorptiometry is used in medicine to measure bone density. When reading your DEXA scan report you want to look for the T-score to determine your bone mineral density. Normal bone density is defined as a T-score of -1.0 or higher. Osteopenia is defined as between -1.0 and -2.5. Osteoporosis is defined as -2.5 or lower.

Bone 2

In recent studies, women who participated in a strength training program for a year saw significant increases in their bone density at the spine and hips, areas affected most by osteoporosis in older women. Maintaining strong muscles through weight training helps maintain your balance and coordination which is a critical element in preventing falls, which can lead to osteoporosis-related fractures. When you are going about starting a resistance training program it is crucial to seek a fitness professional who is very knowledgeable when it comes to resistance training and has a degree in a Kinesiology related field of study.

Here are the ACSM guidelines when starting a resistance training program.

1. Perform a minimum of 8 to 10 exercises that train the major muscle groups.

  • Workouts should not be too long.
  • Programs longer than one hour are associated with higher dropout rates.
  • If possible choose more compound, or multi-joint exercises which involve more muscles with fewer exercises.

2. Perform one set of 8 to 12 repetitions to the point of volitional fatigue.

  • More sets may elicit slightly greater strength gains but additional improvement is relatively small. Consider additional warm-up set described below.

3. Perform exercises at least 2 days per week

  • More frequent training may elicit slightly greater strength gains but additional improvement is relatively small. Progress is made during the recuperation between workouts.

4. Adhere as closely to the specific exercise techniques.

5. Perform exercises through a full range of motion

  • Elderly trainees should perform the exercises in the maximum range of motion that does not elicit pain or discomfort

6. Perform exercises in a controlled manner.

7. Maintain a normal breathing pattern.

8. If possible, exercise with a training partner

Posted on November 17, 2014 by Buddy Broncho

Beating the (Fitness) Boredom

By John Interwicz

So, are you bored with the same old workouts every day?  If you have answered yes, you need to look for different exciting ways to workout. Bored 1

Studies show that around the 7 to 8 week mark of a workout plan or program  individuals start to lose motivation to be active and continue the exercise program. So, how can you beat the boredom and loss of motivation to exercise? It is simple, change up your workouts or activities.

In exercise science world this is called periodization, which is a fancy word for “change your workouts every 6 to 8 weeks”.  But, you do not have to just change to different machines or start doing more reps and sets. That a good place to start, but since the fall season is starting, and the weather is  perfect for outdoor activities.   What about going outdoors and doing activities like hiking, kayaking, rock climbing, ECT…

Bored 3

You will be surprised that the average calorie burn of these outdoor activities is about two times more than walking on a treadmill or using the elliptical. But, there is one big difference that these outdoor activities are doing; breaking the boredom of a general exercise plan.  So, not only are the outdoor activities exercise opportunities that are breaking the boredom of your regular routine, but these are also fun opportunities. And if you are a UCO student, staff or facility the UCO boat house is open and free to you at Lake Arcadia.

 

BREAK THE BOREDOM WITH OUTDOOR ACTIVITIES.

Bored 4

Posted on November 3, 2014 by Buddy Broncho

What is Tabata?

By Blake Albright

History           Tabata 1

Tabata is a form of High-Intensity Interval Training (H.I.I.T) that has fitness and weight loss benefits.  According to breakingmuscle.com the name “Tabata” comes from Dr. Izumi Tabata, who was a Japanese physician, who did a research study using interval training.  The research was to determine if people would benefit from 20 seconds of work with 10 seconds of rest for 8 sessions leading up to 4 minutes of work.  The Tabata group increased its aerobic and anaerobic fitness levels.

Benefits

Tabata training increases the metabolism and heart rate immediately, the ability to produce work will lower as you go through the sessions.  The body will burn fat for up to 24 hours, because the metabolism will stay at the high levels after the workout.  Tabata training will increase cardiovascular fitness as well as core and strength gains depending on the workout.  It is a fast paced exercise routine that is very time efficient, all you need is 4 minutes.

Risks

  • The Tabata routine is not for beginners, it is easy for the intensity to become overwhelming for beginners.
  • There is a greater risk of injuries since it is high impact exercise.
  • Muscles fatigue quickly, that could lead to mental fatigue and depleted motivation.

Typical Tabata workouts to try (Pick one):

  • Push up (20 seconds of work, then 10 seconds of rest for 4 minutes)
  • Body Weight Squats (20 seconds of work, then 10 seconds of rest for 4 minutes)
  • Medicine Ball throw downs (20 seconds of work, then 10 seconds of rest for 4 minutes)
  • Jumping rope (20 seconds of work, then 10 seconds of rest for 4 minutes)
  • Mountain Climbers (20 seconds of work, then 10 seconds of rest for 4 minutes)
  • Sit ups (20 seconds of work, then 10 seconds of rest for 4 minutes)
  • Sprints (20 seconds of work, then 10 seconds of rest for 4 minutes)
  • Stairs (20 seconds of work, then 10 seconds of rest for 4 minutes)
  • Bench press (20 seconds of work, then 10 seconds of rest for 4 minutes)
  • Calf raisers (20 seconds of work, then 10 seconds of rest for 4 minutes)

Tabata 2

Source: http://breakingmuscle.com/strength-conditioning/the-tabata-revolution-explained-what-why-and-how-to-tabata

Posted on October 28, 2014 by Buddy Broncho

Plyometric Training in Your Everyday Life

Plyometrics 1

By Tyler Russell

Have you ever thought to yourself, “What kind of training can increase my muscular strength, my performance, and help with injury prevention”? Well the answer is plyometric training. NSCA defines plyometric training, also known as jump training, as a form of conditioning aimed at creating controlled impact, maximum power, and is used primarily by athletes. Plyometric training can also be used by an average person who wants to increase performance in the areas mentioned earlier. Plyometric training not only can help with sport performance for athletes but can also increase in an individual’s performance at their work place as well. Plyometric training conditions the body with dynamic resistance exercises that rapidly stretch a muscle which is the eccentric phase and then rapidly shorten the muscle which is the concentric phase. Hopping and jumping exercises, for example, subject the quadriceps to a stretch-shortening cycle that can strengthen these muscles, increase vertical jump, and reduce the force of impact on the joints. Plyometric training was first developed in the 1970’s by state sports trainers in the former East Germany, it’s based on scientific evidence showing that the stretch-shortening cycle prompts the stretch of muscle and improves the power of muscular contraction. If performed correctly and proper progression is made plyometric training can also increase an individual’s balance due to the increase in muscular strength and muscular balance and this can lead to a decrease in injuries that may occur in sports and in everyday life activities.  But plyometric training also comes with some risks, including a risk of injury, especially in participants who do not have adequate strength to begin with. So if you are considering plyometric training, it is  important to consult with a qualified exercise scientist who can assess the appropriateness of a plyometric training program, and then select a qualified trainer, preferably one with a degree, who can gradually introduce you to more difficult exercises.

Example plyometric exercises

Overhead Throws                                                                                                                                    

1. Stand with one foot in front (staggered stance) with knees slightly bent.

2. Pull medicine ball back behind head and forcefully throw ball forward as far as possible into the wall.

3. Catch ball on the bounce from the wall and repeat according to prescribed repetitions. Keep the time between pulling the ball back and starting the throw (transition phase) to a minimum. Can also be completed with a partner instead of a wall.

Plyometrics 2

Squat Throws

1. Stand with feet slightly wider than hip-width apart. Knees should be slightly bent.

2. Hold medicine ball at chest level and squat down to a parallel position.

3. Quickly explode up and jump as high as you can. As you start your jump you should start to shoulder press the ball up and reach full extensions with the arms when you are at the peak of your jump. Push ball as high as possible into the air. Try to minimize the time spent in the squatted position. It should be a quick squat and jump.

4. Catch ball on the bounce and repeat according to prescribed repetitions.

Plyometrics 3

 

Jump to Box 

1.Stand facing box with feet slightly wider than hip-width apart.

2. Lower body into a semi-squat position and immediately jump up onto box. Do not hold a squat position before jumping up keep the time between dipping down and jumping up to a minimum.

3. Feet should land softly on box. Step back down (not jump back down) and repeat.

Plyometrics 4

Posted on October 20, 2014 by Buddy Broncho

Fixing Your Posture

By Parker Swiggart

You see people day in and day out working hard in the gym when they could be improving at a much faster rate. This is because your body is trying to protect you, against yourself! Your poor posture is causing many aches and pains yet you don’t know it, so you don’t know to correct it. What if we trained in a way that allowed us to work on our postures and correct our muscle imbalances and tight joints so that you improve your posture? There are many things that effect posture, but in this blog, we will focus on the pelvis.  The goal of this post is to increase your awareness of your pelvic alignment so you can find exercises to improve it.

Hip 1Hip 2Hip 3

In the first picture we have someone with optimal pelvic alignment. There is a neutral pelvis when there is a slight curve of the lower back and you do not experience a tight lower back and/or tight quadriceps muscles. When someone is in optimal alignment, it is likely that the rest of the body is in good shape, with little chance of injury.

In the second picture is someone in anterior pelvic tilt.  This flawed position is the most common. When the body is in anterior pelvic tilt, you have someone that has tight hip flexors and spinal erectors and weak abdominals and gluteal.  So to train in a way to correct the imbalances, you need to stretch the muscles that perform hip flexion such as the rectus femoris, tensor fasciae latae, and iliacus, these are muscles of the quadriceps.  Along with these stretches’ you need to strengthen the abdominals, gluteal, and hamstrings.

The third picture is someone in posterior pelvic tilt.  This is less common but can be more serious due to increased risk of herniating a disk.  The lumbar curve in the lower back flattens out causing the upper back to round forward, which can cause cervical disc herniations as well.  Just like the anterior pelvic tilt we have muscles that we need to strengthen and ones we need to stretch. For posterior pelvic tilt, we need to stretch the abdominals, gluteals, and hamstrings.  We also need to strengthen the rectus femoris, tensor fasciae latea, iliacus, and spinal erectors.

So whether you are in anterior pelvic tilt or posterior pelvic tilt use your time at the gym to help correct these imbalances and not make them worse.

“Hips Don’t Lie – Robertson Training Systems.” Robertson Training Systems. N.p., n.d. Web. 01 Oct. 2014.

 

 

Posted on October 11, 2014 by Buddy Broncho
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