Springtime Fitness & Online Training!

Springtime & Fitness. Ahhhhhh

I LOVE SPRING! 😊 Once I can smell grass I get cabin fever like crazy.

Tons of reasons for Springtime fitness! Kids are starting new spring sports seasons, moving from indoor squash to outdoor tennis or padel, treadmill to running outside….and then of course there’s always wanting to look good for wearing less in warmer weather.

What I know from 20 years of training is how things typically turn out when people get the spring craze. 

1)    It’s common to want to get started too late, after the weather has already turned, things are already in motion, and you’ve run out of time to prepare.  That happens in sports, general fitness, & any aesthetic pursuits.

2)    Spring and summer are when most people have trips planned or go to the shore, and consistency (a vital part of ANY effective exercise program) suffers.

What can I do about that? I already have things planned.

Well, the first one is easy.  In my best Dad voice: Stop procrastinating and putting false start and end dates on things. Start right now! 

If you think about it honestly, you’ll probably find that you don’t have any real obstacles keeping you from getting started.

The second one is the one that trips people up every single year.  It’s very easy to tell yourself that because you’re going to be away for a few weeks and you don’t have a gym to go to, that working out is going to be either too much of a hassle or not effective.  Neither of those have to be true!

If you completely stop for two weeks, things will start to creep backwards.  You don’t have to always be pushing things forward in a progression the same way you would at home, but you can absolutely maintain your previous gains and be in an infinitely better place when you get back to your regular routine.

Well how does that work??

It’s pretty simple and cool, really.  I’m always in favor of in-person training if possible, and virtual training is a good alternative I offer. There is a third option, however, which does NOT require that we both be present at the same time, and that is “online training.”

Wait, how is “online training” different from “virtual training?”

You still get workouts custom programmed for you, communication & feedback from me, and you can do it anytime it fits your schedule. 

·         Have a full gym to work out in?  We can continue whatever progression we were working on. 

·         Only have a few things available?  Simply let me know what you have and I’ll design things to maximize effectiveness.

·         Have nothing at all?  I’ll give you bodyweight workouts. 

·         Need to work on flexibility, mobility, or cardio but aren’t sure what to do?  I got you.

·         If you haven’t been working with me, I’ll evaluate you and build you something for what you want to achieve, using what you have available to you.

Want to come to the gym 3x a week?  Awesome, let’s do it.  Want to come once, do a virtual one day, and work out on your own the third day?  Awesome, let’s set that up.  Let’s keep you on track.

How does the online training actually work?

I’m glad you asked, because it’s really easy.   I use a program called QuickCoach to send you a digital workout format, that looks like this on your phone:

 You just scroll down through the exercises as you do them.  There is a short description and/or a button for a video demonstration if you’re unsure what the exercise is or how to do it properly. You tap in your results (i.e. number of reps, etc.), any notes you have (“25# was too much, I did 20”), how you felt about the difficulty, and then hit “submit.”

I get the results, make adjustments to your programming, and have regular text/email/online meeting check-ins to make sure everything is going in the right direction.

But does it really work? Seems impersonal.

That’s what I thought at first, and why I held off from doing it for a long time.  However, I’ve seen that the added consistency FAR outweighs any preconceived notions of it not being good enough, and have had positive feedback as far as the user-friendliness.

More than anything, I want to help you find that missing piece that finally gets you the results you plan for every year.  Don’t let yourself have the same excuses/reasons why. Be proactive instead of reactive in two simple steps:

1) Get started right now 😊

2) Plan ahead for the obstacles to your consistency that you already know will be there.

Still have questions?  Talk to me!

If you’re not sure about all that, if you’re not sure about getting started training in ANY type of way, if you know someone this might work for, if you have kids who want to do sports training but can’t come all the time,  I’d love to talk to you about how to get you started with something that will work for your life.  You can call me, text me, email me, or if you want to talk face to face, you can click below to schedule a Zoom “consultation”.  Let me know how I can help you!

How Can I Improve My VO2max?

Improving VO2max, or the maximum amount of oxygen your body can use during exercise, is crucial for enhancing cardiovascular fitness and overall endurance. There are several effective exercise strategies to increase your VO2max, many of which focus on aerobic conditioning and pushing your body’s limits during intense exercise.

High Intensity Interval Exercise (HIIT)

HIIT involves alternating between short bursts of very intense activity and periods of rest or low-intensity exercise. For instance, sprinting for 30 seconds followed by one to two minutes of walking or resting, repeated for several rounds, can significantly increase VO2max. HIIT pushes the cardio-respiratory system to adapt to higher oxygen demands, leading to improved aerobic capacity.

Steady-State Cardio at High(ish) Intensity

Sustained aerobic exercises, such as running, cycling , or swimming at a high but manageable pace can help boost VO2max. Performing these workouts at about 70-85% of your maximum heart rate encourages your body to adapt by improving oxygen utilization and efficiency.

Fartlek Training

Yeah yeah. The term Fartlek training is often used synonymously with HIIT, and they are very similar; however, HIIT is generally predetermined lengths of sets and ratios of work to rest, while Fartlek training is more random and spontaneous. The unpredictability can be an excellent companion to HIIT, and when needed, help break through some plateaus.

Tempo Runs or Threshold Training

This strategy involves running or cycling at a "comfortably hard” pace for extended periods, just below your anaerobic threshold. These sessions train the body to become more efficient at using oxygen over long duration, gradually improving VO2max.

Longer Endurance Workouts (steady state)

Engaging in longer duration exercise, such as cycling or hogging for 60+ minutes at moderate intensity, builds aerobic endurance and improves the ability of the heart and lungs to deliver oxygen efficiently.

Incorporating a mix of these strategies into your workout routine will challenge your cardiovascular system, push your aerobic limits, and ultimately improve your VO2max. regularly increasing the intensity and variety of your aerobic exercises will lead to measurable gains in fitness and overall health.

The Role of VO2max in Longevity

VO2max, or maximal oxygen uptake, is a key indicator of cardiovascular fitness, representing the maximum amount of oxygen the body can use during intense exercise. For individuals aiming to increase their longevity, VO2max plays a crucial role in assessing and improving overall health and physical performance. If you’ve read the best-seller Outlive by Peter Attia, you’re probably at least familiar with the role of VO2max in human longevity.

One of the primary benefits of a higher VO2max is its strong correlation with cardiovascular health. research consistently shows that individuals with higher VO2max levels have a lower risk of heart disease, stroke, and metabolic conditions like diabetes and cancer. By improving the heart and lungs ability to deliver oxygen to muscles, it allows for more efficient physical function and resilitence during everyday activities.

Moreover, a higher VO2max is associated with improved motochondrial function and metabolic efficiency, which are vital for slowing the aging process. Those with better aerobic fitness tend to experience fewer declines in physical capacity as they age, maintaining independence and quality if life for longer.

Incorporating activiteis like running, cycling, or high-intensity interval training (HIIT) into your fitness routine can significantly improve VO@max. As it increases, it not only boosts endurance and stamina but also enhances longevity by supporting cardiovascular health, reducing disease risk, and promoting healthy aging.

In summary, improving VO2max is a key strategy for those aiming to extend their lifespan and maintain vitality as they age. It serves as both a marker of current health and at ool for ensuring long-term well-being.

Why Training With Test Results is Better than Training With Estimations

I know, it sounds obvious. But with the prevalence of wearable devices and the lack of accessibility to legit testing, it’s understandable that most people would default to using a basic estimation; I’m going to tell you why there’s a better way.

Using heart rates derived from a VO2max test that actually measures your oxygen uptake and CO2 output is far more accurate and effective for improving VO2max than relying on estimated heart rates. Here’s why:

Personalized Training Zones

A VO2max test provides precise data on your body’s unique physiological responses, including exact heart rate zones that correspond to different levels of exertion (aerobic and anaerobic thresholds.) Training within these personalized zones ensures that you’re pushing your body to the optimal intensity for improving VO2max, unlike estimates that are based on general formulas (like 220 minus age) which may not reflect your actual capacity.

More Effective Workouts

Heart rates from a VO2max test ensure you’re working hard enough to challenge your cardiovascular system without over-training. This targeted approach makes training more efficient, leading to faster improvements in VO2max. By contrast, estimated heart rates might result in working below or above your ideal intensity, slowing progressor increasing injury risk.

Real-Time Feedback

With specific heart rate data from a VO2max test, you can monitor your performance during training sessions in real-time. This allows you to adjust your effort immediately to stay withing the desired zone, ensuring you’re consistently working at the correct intensity to boost oxygen utilization and aerobic capacity.

Individual Variability

VO2max test date accounts for individual differences like fitness level, heart rate variability, and genetics, which standard estimations overlook or are simply unable to account for. Two people of the same age can have vastly different heart rates and thresholds, meaning an estimation could be too hgihg or low for one of them. Using test-derived heart rates eliminates this issue.

*I have no interest in getting into a flame-war over the accuracy of wearable devices; I will just say this: VO2max is the maximum volume of oxygen (respiration) that you can consume,expressed in milliliters of oxygen consumed, per kilogram that you weigh, per minute that you exercise. The device on your wrist isn’t measuring the volume of any air, so it’s a different type of aggregated estimation.