Cary Raffle Certified Personal Trainer - NYC

Quoted in PARADE about Heart Rate Training Benefits and Programming

2022-10-16T11:01:00.002-04:00

Does Exercise Help With A Hangover?

2021-11-04T20:52:00.000-04:00

How can running be good for your knees?

2020-10-22T10:30:00.002-04:00

New research reported in the NY Times shows that running can actually be GOOD for your knees. In my experience, most runners experience knee pain and problems as a consequence of any of these three factors listed below. If you experience this type of pain, address these issues before they turn into a bigger problem.

Faulty alignment or movement patterns - The most common issues are feet that turn out and knees that move inward (knock knees). Your body is designed to optimally absorb the impact of running when your joints are properly aligned. If they aren’t, you will cause undue wear and damage over time. If you sit for long periods of time, I’ve got the corrective exercises and stretches to undo muscle imbalances that this causes at prehabpostrehab.com.

Bad shoes - shoes need to be replaced every 3-4 months or 300-400 miles because the midsole loses cushioning. If you buy last season’s shoes at a discount store or website, the clock has been running on them, the midsole has started to dry and lose cushioning. Another factor is whether the shoe provides the right level of stability for you. Do you need a neutral shoe, a stable shoe, a motion control shoe? A knowledgeable salesperson or trainer can help guide you to the right shoe.

Prior injuries - This includes impact injuries, sprains, strains, twists, and the cumulative impact of the above. If you’ve had physical therapy, you probably need to continue some version of the program to prevent reinjury.

Contact me if you need more help, and visit TrainerCary.com for more information.

Workout at Home with Little or No Equipment:

2020-09-06T19:22:00.003-04:00

Still not ready to return to the gym? Good news, you can Improve your mental and physical state Overcome the effects of sitting and isolation And get a good workout that won’t break you! The Shelter At Home Workout will show you exercise examples and explain how to adapt them to the equipment that you have available, and the level of difficulty that you need. I'm available for remote training by video if you need online help getting started or personal training in the Brooklyn area, contact me cary@trainercary.com or 917-603-3813 Or try it on your own - learn more by following the links to ShelterAtHomeWorkout.com where you will find: The Shelter At Home Workout Chest Press with Litttle or No Weight Cary quoted on Livestrong.com '5 Ways to Make an Exercise Harder Without Buying Heavier Dumbbells'

Strength Training and Type 2 Diabetes

2018-09-29T12:31:00.001-04:00

The American Diabetes Association recommends two to three sessions of resistance exercise per week, on nonconsecutive days, in addition to other types of physical activity. Learn more in this article from Idea Health & Fitness Association, which includes exercise tips from me. Contact me if you have any questions or want to set up some sessions to develop your personalized program, or visit TrainerCary.com for more information.

8 Cardio Myths

2018-08-28T09:27:00.001-04:00

Get the facts about common myths that may be holding back your cardio program and performance.

6 Best Exercises for Toning Your Inner Thighs

2018-06-06T09:48:00.000-04:00

Quoted in this article with tips for toning your inner thighs and strengthening adductor muscles.

Your Personal Heart Rate Training Zone: Quoted on Shape.com

2018-01-16T10:04:00.000-05:00

Calculate your personal zone, remember that higher intensity is not necessarily better.

Your "Go To" Workout

2018-01-08T21:17:00.004-05:00

It’s that one essential workout that you’ll commit to memory, keep in your back pocket or save on your cell phone. You’ll know the exercises you need to do, the order of exercises; and you’ll easily adapt it to your changing fitness level and goals using the chart below. You’ll get better results too, because you’ll waste less time st the gym - you’ve got a plan and you’re sticking to it.

The program is designed as a circuit of compound or super sets. You work opposing body parts, with continual flow from one exercise to the next, rest only as needed. This maximizes your time and can also help burn more calories each time you Workout.

Beginners focus on building endurance, and do 1-2 sets of 15 repetitions; if you’re doing 2 sets, repeat the super set before going onto the next exercises. If you’re working out on your own, weight selection is trial and error: if you can only do 12 reps, it’s too much weight, if you can do 20 reps it’s not enough weight.

Goal	Sets	Reps	Weight (% 1 Rep Max)	Rest*
Endurance/Beginner	1-2	12-20	Low-Moderate (60-70%)	0-:90
Increase Size	3-4	8-12	Moderate - High (70-85%)	0-:60
Maximum Strength	3-6	1-10	High - Maximal (80-100%)	3:00

*when trading with compound sets, the second exercise is considered an active rest periods

Get Your "Go To" Workout" and feel free to let me know if you have any questions.

Walking to Boost Fitness and Lower Blood Sugar: Breaking News from US News & World Report

2018-01-02T13:10:00.000-05:00

Diabetes and Strength Training | Breaking News from US News & World Report

2017-10-12T06:52:00.001-04:00

Stretching is Not Enough

2016-03-02T10:00:00.002-05:00

If you feel like you've been stretching a tight muscle forever and not making progress, you're not alone. Most people do static stretches and some myofascial release (foam rolling), either on their own or in stretching or yoga classes. These are valuable techniques but they may not be enough to get the results you want and may not target you individualized needs.

Muscles become tight from extended periods of sitting and repetitive motion. Remember isometric exercises?  Exercises where you hold a muscle in a contracted position to strengthen it?

Sit in front of a computer for extended periods of time and you're doing isometrics. Literally strengthening and shortening the hip flexors, upper trapezius, chest lats, and anterior shoulder muscles. At the same time, you're stretching and lengthening the glutes, middle trapezius and rhomboids and shoulder external rotators.

If a muscle is tight and short, the antagonist or opposite muscle is extended and relatively weaker. That's why static stretching and myofascial release is not enough. A flexibility programs needs to include active stretches and eccentric (negative phase) strengthening of the tight muscles and strengthening of the antagonist muscles .

The charts below show some examples of complete flexibility programs for common complaints.  Additional illustrated programs are available on my website at programs.caryraffle.com.

Unlike classes which take a one-size-fits-all approach, when we work together, we can personalize a program to your specific problem muscles, needs and goals.  We also will ensure proper form and exercise selection.

Contact me if you have any questions or want to set up some sessions to develop your personalized program, or visit TrainerCary.com for more information.

Tight Calves - Plantar Fascitis - Achilles Tendinitis
Myofascial Release	Calf with foam roller, medicine ball, barbell, other implements Bottom of foot with lacrosse ball or frozen water bottle
Static Stretch	Calf
Active Stretch - Eccentric Strengthening	“Reverse calf raises” or heel drops - emphasize the “eccentric” or negative phase and isometric contraction
Reciprocal - Antagonist Strengthening	Heel raises to strengthen the anterior tibialis (opposite or antagonist muscle to the calf)

Tight Hip Flexors - Often with Arched Back and Knee Pain
Myofascial Release	Quads and hip flexors foam roller and medicine ball especially at the inguinal crease (hip)
Static Stretch	Quadriceps and Psoas, kneel with raised arm to lengthen Psoas
Active Stretch - Eccentric Strengthening	“Butt Raises” on floor or stability ball - emphasize the “eccentric” or negative phase and isometric contraction
Reciprocal - Antagonist Strengthening	“Butt Raises” Glute strengthening exercises including single leg press and squats, hip extension, lunges

Rounded Shoulders - Often with Shoulder or Neck Pain
Myofascial Release	Chest/pectorals, anterior (front) of shoulders and lats with foam roller or medicine ball
Static Stretch	Chest stretches
Active Stretch - Eccentric Strengthening	Unweighted reverse fly, weighted reverse fly - emphasize “eccentric” or negative phase and isometric contraction
Reciprocal - Antagonist Strengthening	Scaption and Reverse fly - ensure shoulders are retracted, on reverse fly emphasize the negative phase when retracted Shoulder external rotation Close grip row, emphasize the “eccentric” or negative phase and isometric contraction when retracted At least a 3:2 ratio of back to chest exercises

Elevated Shoulders - Often with Shoulder or Neck Pain
Myofascial Release	Upper Trapezius, Lats, Rhomboids with Roller or medicine ball
Static Stretch	Neck Stretch - Sternocleidomastoid, Levator Scapula
Active Stretch - Eccentric Strengthening	Scapular Depression - “Reverse Shrugs” on a seated dip machine or dip bar. Keep elbows straight, raise and slowly lower the shoulder carriage. emphasize the “eccentric” or negative phase and isometric contraction at the bottom
Reciprocal - Antagonist Strengthening

Tight Low Back - Often with Arched Back
Myofascial Release	Hip flexors, quadriceps, lower back, lats, piriformis
Static Stretch	Lats, cobra for abdominals, piriformis
Active Stretch - Eccentric Strengthening	“Butt Raises” on floor or stability ball - emphasize the “eccentric” or negative phase and isometric contraction
Reciprocal - Antagonist Strengthening	“Butt Raises” Glute strengthening exercises including single leg press and squats, hip extension, lunges Reduce “Crunches” instead incorporate planks, single leg exercises and other deep core strengthening exercises

15 Minutes Can Get You Better Results and Reduce Your Risk of Injury

2015-07-20T13:30:00.001-04:00

Thanks for your readership of my fitness blog. To show my appreciation, I am pleased to offer a complimentary fitness program review . We will discuss your goals, fitness level, current program and results, and give you a chance to ask questions. This is a must if any of the following apply:

you're just starting out or returning
you've been working hard but aren't getting the results you want
you've plateaued
you've had an injury, medical issue, pregnancy
you're bored, routine has gotten stale
you aren't working with a trainer
you have a special event -- wedding, trip, beach, etc.
you've been a reader for some time and just have some questions

Please note availability is limited and we need to schedule in advance.

Add Horsepower to Your Cardio: Increase Your Cardiac Ouput

2015-05-15T09:29:00.004-04:00

QUESTION: True or false: to improve your cardiovascular conditioning, get your heart rate as high as possible in aerobic exercise?

ANSWER: False. You improve your cardio condition by increasing cardiac output at lower heart rates. Here's the mathematical equation used by doctors and exercise physiologists:

Q = HR x SV

Your cardiac output, Q, is the product of your heart rate times your stroke volume - that's the amount of blood exiting the heart from the left ventricle every time it beats. A strong heart pumps more blood with every beat. At rest, Q is typically about 5-6 liters per minute. During exercise it can be 3-6 times as much.

Extra Horsepower

To improve your cardiovascular conditioning, we focus on improving your Stroke Volume, conditioning the muscle fibers in the heart to pump more blood each time it beats. Think of it as adding horsepower to a pump.

We do this with a training program designed to increase your heart rate reserve --- the difference between your Resting Heart Rate and your Maximum Heart Rate. Your Maximum Heart Rate is most widely accepted at 220-age, it is a theoretical number that is the same for everyone.

We can’t change your Maximum Heart Rate, but we can lower your Resting Heart Rate. Typical Resting Heart Rate for adults is 60-80 beats per minute, if you’re already well conditioned it is probably lower.

The Frank-Starling Law

For over 100 years, doctors have relied upon the Frank-Starling law or mechanism for patients with heart arrhythmias and cardiac failure. It explains how the heart adapts to changes in heart rate and stroke volume, and applies equally to exercise.

If you train your heart to pump more blood what’s it going to do? Pump more blood. You will also see a lower resting heart rate and - as your heart rate reserve increases - an increase in potential cardiac output (Q in the formula discussed above).

If you train your heart to beat faster, what’s it going to do? Beat faster. You may not see improvement in cardiac output, in fact it may even decline. Frank-Starling explains that if the heart is literally beating so fast that the chambers don’t have time to fully fill with blood, the muscle contraction is not as strong. The muscle can actually weaken slightly over time. You burn more calories at a higher heart rate, but there's a good chance that you're burning muscle and not just fat. More about this in an upcoming article on Metabolic Training.

Your Cardio Training Heart Rate

We use the Karvonen Formula to calculate your training zone, also called the Heart Rate reserve formula. (More elaborate athletic training facilities may use VO2 max as a measurement, but it is difficult to consistently monitor).

60-80% of your Maximum Heart Rate, using the Karvonen formula, is targeted to increase stroke volume, therefore increasing cardiac output and lowering your resting heart rate. Gradually increase intensity of exercise that you are able to do while keeping your heart rate in this range.
Above 80% of MHR not indicated for improving cardiac output. It provides other benefits such as improving lactic acid removal and strengthening fast twitch muscle fibers. So it is part of your program, but not the part that improves cardiac output.

To calculate your Target Heart Rate Zone, take your Resting Heart Rate early in the morning,. preferably when you wake up without alarm or kids or noise and use the following equation:

THR = (220-Age-RHR) * Desired Intensity % + RHR

Do I need a Heart Rate Monitor?

Ideally yes, but you can also use rate of perceived exertion. The Borg Scale is widely used, easy and scientifically validated, you rate your perceived level of exertion on a scale of 6-20, where 6 is no exertion and 20 is extremely difficult A rule of thumb is that you can then multiply by 10 to get an approximate heart rate.

Proceed with caution

Talk to a doctor and a fitness professional before beginning a new exercise program or substantially increasing the intensity. I'd be happy to meet with you to discuss your questions, goals and program options. Contact me if you have any questions or want to set up some sessions to develop your personalized program, or visit TrainerCary.com for more information.

BUSTED: Haagen-Dazs Corn Syrup Ingredient Alert

2014-09-02T10:30:00.000-04:00

If you think that paying the price for super-premium products is a way to avoid ingredients WE don't want - like corn syrup - think again. After reading the fine print ingredients when I got it home, I recently discovered that the pint of Haagen-Dazs gelato that I paid about $5 for was made with corn syrup. I wrote to complain and was a bit taken aback by their response shown below. Let's forget that he called me Ms Raffle instead of Mr Raffle, and misspelled Karo syrup. Can we talk about arrogance?

According to Haagen-Dazs, corn syrup is a "kitchen friendly" ingredient. Is Lard also kitchen friendly? I think they really mean "bottom-line friendly." The thing that concerns me is that I like Haagen-Dazs Ice Cream, and I don't think it contains corn syrup ... yet. But I don't want to have to read the fine print to make sure I am not getting ingredients I don't want.

No apology for my dissatisfaction. No refund. No suggestion that if I prefer to avoid corn syrup as an ingredient (as many people do), I try their other products. Shame on Haagen-Dazs!

Dear Ms. Raffle,

Thank you for your email regarding Häagen-Dazs®. We appreciate the time you have taken to pass your comments on to us. The use of corn syrup goes along with the Häagen-Dazs® philosophy of using only "kitchen-friendly" ingredients. Corn syrup can be found in the kitchen and has many uses such as, pecan pie, apple butter, glazed pork, Asian b.b.q. sauce, balsamic vinaigrette, chocolate chunk cookies and many other desserts and food products.

At this time there is no intention to remove corn syrup from our ingredients. Corn Syrup is a common house hold ingredient like Kayro Syrup. I will be happy to report your comments and concerns to the appropriate department for review.

We hope that your questions and concerns have now been sufficiently answered. Should you require additional information, please feel free to contact us.Thank you again for contacting us.

Sincerely,
Angel Osorio
Consumer Response Representative

Do You Need To Change Your Workout?

2014-03-20T10:00:00.001-04:00

Whether your goal is to improve performance, slim down, cut-up, bulk-up, reduce risk of injury or work around a problem area, a carefully considered change up in your workout might be just what the doctor ordered. In this issue, the signs that your fitness program needs a change and the changes that can take you to the next level.

If any of these statements are true, a change in program is overdue.

You've been doing the same exercises for more than 6-8 weeks, the only change has been to increase weight.   Your body adapts to the exercises, you will experience a diminished return on investment in terms of muscle development, and changing body composition (gaining or losing weight). Planned changes, or periodization, can help you break through the plateau. What's more, continually performing the same exact movements makes you more susceptible to repetitive motion injuries. Read more here Machines vs. Free Weights

You're taking up or increasing participation in a sport or activity (running, cycling, hiking, basketball, soccer, and so on).  Your fitness program can complement and enhance your activities and sports participation, or it can conflict with them. You may have noticed a particular problem since increasing your new activity, small adaptations to your workout can make a big difference.

Your goal or timeline has changed, you may want to get into shape for a vacation or wedding or the beach.  Simply doing more of the same thing may not be the optimal solution; in fact, you're more likely to see diminished return and experience some sort of injury that prevents you from reaching your goal.

You've got a new health issue, to name a few common ones: back, neck or shoulder pain; blood pressure; broken bones; cancer; depression; diabetes; GERD; hernia; plantar fascitis; pregnancy; surgery; tendinitis.   Programs can be modified to achieve results and help deal with most issues. In some cases, exercise can be part of "the cure" or recovery.

You're bored or having trouble sticking with an exercise program.  A new routine can be just the thing to motivate you. Of course, it should also be relevant to your fitness goals and level.

Ten Changes to Make Today

1. Get off the Machines They're a great place to start and can be an important part of the program... but if you've gotten stuck in a machines-only exercise rut you're doing more to work the machines than to work your muscle in a meaningful way. Plus, they may put you at risk of repetitive motion issues.   Read more here Machines vs. Free Weights

2. Decrease Stability/Decrease Weight/Increase Repetitions Strengthen your core and burn more calories as you workout. Performing exercises standing, on an exercise ball, on balance boards or with suspension training like TRX are a good way to go. A stronger core can also improve your performance in lifting and many sports and give you a tighter and fitter appearance.

3. Increase Stability/Increase Weight/Decrease Repetitions
Go heavy at almost any age to increase muscle - since muscle burns more calories than fat, you'll begin losing weight while you rest!  Carefully select exercises and pay attention to proper form.

4.  Change the Tempo  Increasing time spent on the eccentric (negative), adding an isometric contraction to exercises, or simply slowing the overall tempo - and increasing the time that the muscle is kept under tension rather than the weight - can help produce gains in strength, endurance and muscle size and break through plateaus. Longer negatives increase strength and endurance, isometrics help cut and build muscle size.

5. Plyometyrics   Increase explosive power, reduce risk of injury and have some fun with Plyometrics. Participants in a well-designed program of stretching, plyometrics and weight training reduced landing forces from a jump by 20 percent, and increased their hamstrings strength by 44 percent. Plyometrics can also be applied to upper body exercises and sport specific training.

Click here to learn about how many sets and reps you should be doing and see program examples at trainercary.com.

6. Assess, Correct, Emphasize and Eliminate  Bad posture and movements patterns can reduce performance and increase risk of injury. A movement and postural assessment like the one on my website can identify which muscles are tight and need stretching and which are extended and need strengthening, and help determine which exercises and stretches to add or remove from your program. You can learn how to assess yourself at trainercary.com/fitness-assessment.

7. Change the Mix or Timing of Strength and Aerobic Training  As a rule, if you want to get improve your running speed do cardio before strength, if you want to increase strength or build muscle, do cardio after. The timing change that has personally helped me the most is to alternate days so that I can go all-in every day.

8. Work One Side of Your Body at a Time  One side may seem weaker or smaller than the other, but that's only the beginning. Unilateral exercises can help improve core strength, and improve your overall strength by improving "neuromuscular efficiency" - the way your brain "recruits" muscle fibers. This is time consuming, so you may not do it every time or for every muscle. Read my article The Brain Train.

9. Superset and Circuit   Combine two or more different exercises for the same muscle group, with no rest in between, such as a chest press followed by pushup, and you can work the muscles longer and harder before tiring or risking injury. Alternate between front and back of body or upper and lower body so that you don't have to rest in between, you will buirn more calories and increase the number of exercises per session.

10. Interval Training  Alternating between higher and lower intensity in your cardio workout could be right for you if you have a good cardio base and want to improve performance or increase weight loss. You'll also burn more calories for a few hours after exercising with interval training. Read my quotes in this article The Best Interval Training Technique for You, on fitbie.com, from he publishers of Men's health

Still Stuck? Get a Partner. Join a Class, Hire a Trainer  If two weeks or more pass by and you've skipped your exercise appointments, your plan isn't working. Do you need an appointment with a friend or trainer so you don't cancel? Maybe a class? Or a written program to follow and log? Can you keep the commitment to exercise on your own? Do you get bored easily? Will you push yourself hard enough?   Do you need my help?

Contact me if you have any questions or want to set up some sessions to develop your personalized program, or visit TrainerCary.com for more information.

What NOT To Do: The Six DO NOTS of Weight Loss

2014-01-16T09:30:00.000-05:00

In this issue, six simple tips about the things that don't work and alternative that do to help you get the most out
of your efforts.

1. Don't Starve - Watching your calories is good, starving yourself and skipping meals actually works against
you. When you skip meals or reduce your calorie intake too low, your body thinks you're starving and goes into
"survival mode." It actually lowers your metabolism so that you burn less calories. Instead, plan on increasing
exercise and reducing caloric intake so that you have a daily "calorie deficit" of 500-1000 calories. At this rate,
you should lose 1-2 pounds of fat per week. The American Dietetic Association and American College of
Sports Medicine consider this level optimal for long term weight loss.

2. Don't Do Just Cardio - Aerobic exercise is great for burning calories while you're doing them and for a
short time later. Strength training has the added advantage of building lean muscle - which means your
metabolism increases and you burn more calories ALL DAY LONG! Ideally, do a combination of both for
best results.

3. Skip the Small Muscle Exercises - The larger the muscle, the more calories it will burn when you exercise.
Legs, Back and Chest exercises give you the most bang for the buck, while small muscles like shoulders,
arms and calves burn very few calories. Multi-joint exercises like those shown on the chart below give you
the biggest bang for the buck, and can hit smaller muscles in the process.

Skip These Small Muscle Exercises	Emphasize Big Muscles/Multi-Joint Exercises
Biceps, Triceps, Shoulder Press, Shoulder Lateral and Front Raises, Calf Raises	Squats, Lunges, Pushups, Pullups, Chest Press, Rows, Lat Pulldowns, Hamstring Curls

4. Cut the Down Time- Organize your strength workout into circuits so that you get more training volume
and keep your heart rate up by reducing idle time between sets. Examples of circuits include
lunge/pushup/pullup with no rest in between and chest press/row/squat. I've got some circuit training programs
on my website at programs.caryraffle.com.

5. Don't Go in Without a Plan - It is proven that having a plan and schedule lead to better results. Where,
when, how often will you exercise and what will you do in every exercise session? Base your plan on goals
that are Specific, Measurable, Attainable, Realistic and Timely.

6. Don't Get Hurt - Overtraining, inappropriate exercise selection, and poor setup technique can lead to an
injury that derails your program - or worse. Give each muscle group a day off between strength training
sessions. Identify problem exercises for you with the mini-self assessment on my website
trainercary.com/fitness-assessment. Be careful with technique in getting in setting up weights or getting in and
out of machines. It is easy to get hurt grabbing for a weight in the wrong way or squirming in and out of a
machine without adjusting it properly. If you've had a long break or are new to exercise, check with your
doctor first.

If you need help getting a safe, appropriate, efficient and effective program off the ground, I can usually get
someone on routine in as few as five sessions.

Get the Results YOU Want

2013-02-03T08:16:00.001-05:00

Whether you're new to the gym, returning after a break, or resolved to bust through a plateau and take your fitness to a new level in 2013, this newsletter has you covered. In this issue, the tools you need including help Setting Goals, Assessing Your Current Fitness, Scheduling and Commitment, Program Design and Measurement, and sample programs that you can adopt or adapt.

Effective Fitness Goals are measurable, achievable, yet challenging. Break big goals up into smaller goals so that you can track progress and be motivated by little successes along the way. Choose the right measurements of success: Some goals like strength and athletic performance and weight loss are easily measured in pounds, or with a ruler or stopwatch. For toning, body measurements, clothes size and subjective assessments of how you look and feel and move are often a better indication of change in body composition. Ensure success by incorporating the following into your plan: ·

· Burn 3500 calories (or eat 3500 fewer) to lose a pound of fat.

· Exercise at least 150 minutes per week to maintain health and body composition, and 300 minutes weekly significantly improve body composition according to the American College of Sports Medicine.

· To ensure safe, effective long term weight loss, make lifestyle changes that lead you to drop 1-2 pounds per week, according to ACSM and the American Dieticians Association.

· It takes about 16 exercise sessions over several weeks to increase the size of muscle according to the National Strength and Conditioning Association.

· You cannot spot reduce, according to the American Council on Exercise. Combine aerobic and strength training to burn calories so that the body draws on stored fat from all areas.

Once you've established your goals, assess your posture, movement and any problem areas using this mini-self-assessment. Incorporate exercises that improve your posture and movement. Common problems like rounded and elevated shoulders, knock knees, out-turned feet and hips that are tilted can lead to injury, prevent you from working muscles at the optimum angle, and interfere with balance and force production. You'll perform better when working out or in sports and reduce risk of finding yourself on the disabled list.

Custom-tailor your program to focus on your goals, condition and abilities. You probably can't wear a new suit off the rack without having it tailored to you, the same idea applies to "one-size-fits-all" exercises program, or borrowing exercises that suit another person or purpose. If your goal is weight loss, focus on aerobic exercise, strength training large muscles (legs back chest), circuit-style training with limited rest, and multi-joint exercises to maximize calories burned. For other goals, select the number of sets, repetitions and rest interval using the chart below.

Goal	Sets	Repetitions	Weight/ % 1 Rep Max	Rest
Lean/Tone (Endurance)	1 - 3	12 - 20	Moderate / 60-70%	0 - :90
Increase Size (Hypertrophy)	3 - 5	8 - 12	Moderate-High / 70-85%	0 - :60
Maximum Strength	3 - 6	1 - 12	High / 70-100%	:45 - 5:00
Power (and Plyometrics)	3 - 6	1 - 10	Low / 30-45% or 10& body weight	3:00 - 5:00

Consistency/showing up takes commitment. Schedule your workout appointments like any other important meeting. Put it right into your calendar! Attend scheduled classes, meet a reliable friend, have an appointment with a trainer, or create your own "incentive reward" program - reward yourself for achieving a fitness goal or just for showing up. My clients often tell me that without our scheduled appointment they would find a reason to skip the gym. I even found myself skipping my aerobic workouts or cutting them short - so I changed my schedule to alternate days of total body strength training and aerobic exercise because it made my aerobics more consistent.

500 Crunches a Day Won't Get You a Six Pack

Abdominal exercises may be the most over-hyped, overdone and possibly least effective exercises. Your abdominal muscles are covered with fat. To see the muscles, lose the fat. Abdominal exercises do not burn a significant amount of fat. You cannot spot reduce. So what's the secret? Diet, aerobic exercises, and working the big muscle groups.

Exercise progression means continually overloading the body's system by changing the exercise stimulus. Increasing weight and/or repetitions is one way to progress, but shouldn't be the only way. Your body adapts to exercises within 4-6 weeks, you'll experience diminished return from your program as you continue doing similar exercises and a similar range of sets, repetitions, time under tension and stability. Or in the case of aerobics, if you continue training in a steady state. You also expose yourself to the same kind of repetitive stress injuries as factory workers when you continually do the same exact movements and work at the same intensity. Periodization is changing your exercise program at regular planned intervals.

For best results, most people should Periodize their training and cycle between 2-3 different phases of training on a 4-6 week basis. If you've been focused on stable training such as machines, lying on benches and/or sitting through your workout, try standing. It increases core activation and targets a greater cross section of muscle fibers. Once you've mastered standing, progress to exercises on a single leg, or with balance boards and balls. Then come back to a more intensive stable strength training routine. Or try plyometrics to increase power. I've got some examples of progressions here. Another option is to include different types of training within each week. Instead of splitting between muscle groups, try alternating workouts between strength, stability and power.

Visit trainercary.com/programs for a progression of programs for any fitness level.

Running the Marathon in 2013 is a realistic goal if you've been running at least 2-3 hours a week for a about a year. Running your best time may also be possible for those who've run before, or maybe you want to get back into the marathon because an injury sidelined you? Or run shorter distance races. Interval training can help improve your aerobic capacity and speed, read more in this article, The Best Interval Training Technique for You.

The biggest mistake people make is to assume that because they're running they don't need to do leg exercises. In fact, a custom-tailored corrective strength and flexibility program can help prevent injury and improve athletic performance. The steps are almost identical to those outlined above for strength training. Assess your posture and movement, and follow the programs outlined on my website.

Has your running program been sidelined by recurring injury or pain? It may be possible to overcome these problems with the right program. I recently began training a new client who stopped running years ago because it hurt his knees. After 2 weeks on a corrective program, he was able to start running without pain.

My niece is one of the top divers on her Division 1 college team, but hamstring pain and tightness has affected her ability to jump off the diving board. She's about to begin a program to overcome this problem. Basketball players, soccer players and other recreational and competitive athletes can often benefit from corrective programs.

Choosing the right measurement tool can be an important part of your success. Many people want a hard objective measurement but softer measurements such as how you feel and how your clothes fit are also important.

People often rely too much on a specific measurement, or choose one that lacks positive reinforcement or accuracy. Body fat measurements, for example, are imprecise tools, and for someone interested in losing a large number of pounds, potentially discouraging. Changes in waist or clothing size might be a more appropriate and motivating measurement.

My Advertising Life

2012-12-13T13:54:00.000-05:00

Before becoming a personal trainer in 2004, I had a 25+ year career as an advertising agency executive. Here are some of the advertising campaigns that I was involved in and a little story about each. Some have links to TV commercials some have examples of magazine or newspaper ads. The ad agencies I worked were known as Jordan Case & McGrath, GeersGross, Lowe Marschalk, Wells Rich Greene, and Favara & Raffle.

Your Holiday Survival Workouts

2012-11-25T12:00:00.000-05:00

Welcome to the most gluttonous of seasons. Just when you need it most, here are a couple of quick workout programs to help you get the most out of your time in the gym.

Whether you're a veteran of the gym or a beginner, when it comes to working out during the holiday season, less is more. It's all about spending less time and burning more calories in the time that you have . . . so that you can have fun and enjoy the season. As always, start with some stretching and 5 minute of cardio, and use any additional time at the end of your workout for a cardio cooldown and stretch.

Here are two workouts that burn more calories by emphasizing the big muscles (legs, back and chest), and working in a continuous circuit to keep your heart rate up:

If you're currently working on NYSC's XpressLine, or looking for a quick and effective workout that's appropriate for any fitness level, try this XpressLine Holiday Edition workout. It's a superset circuit that combines most of the XpressLine machines with other exercises. This workout can be done with no rest in between if you're sufficiently fit. Supersets are two exercises done in succession.

The Holiday Survival Workout is a more advanced circuit that includes total body exercises and several supersets. Total body exercises simultaneously use upper and lower body muscles to maximize your calorie burn. Pre planned exercise circuits are a good way to keep your heart rate up during your workout, another great way to get more results in less time.

Try both, and feel free to let me know if you have any questions.

Top 10 Holiday Diet Tips of All Time

2012-11-25T11:30:00.000-05:00

Experts offer their top tips on handling holiday diet temptations.

exerpted from a WebMD weight loss clinic feature by Kathleen M. Zelman, MPH, RD, LD Reviewed by Louise Chang, MD

To help you survive the seasonal parties without packing on the pounds, WebMD consulted diet gurus across the country for their best holiday diet tips. Here are their top 10 recommendations:

1. Trim back the trimmings.To shave calories, go easy when adding nuts, cheese, cream sauces, gravy, butter, and whipped cream.

2. Wear snug clothes and keep one hand busy. Hold a drink in your dominant hand so it won't be so easy to grab food.

3. Chew gum. When you don't want to eat, pop a piece of sugarless gum into your mouth. This works well when you're cooking or when you're trying not to dive into the buffet.

4. Be a food snob. If you don't love it, don't eat it, And don't think it's your responsibility to sample everything on the buffet.

5. No skipping meals. "People who skip meals to save up calories tend to overeat everything in sight once they get there," says Katherine Tallmadge, MA, RD, author of Diet Simple.

6. Check it out. When you arrive at the party, grab a sparkling water with a twist, and wait at least 30 minutes before eating.

7. Add fun and games. Take the focus off food and getting family and friends more active during holiday parties.

8. Alternate alcohol with nonalcoholic beverages. Cuts calories in half.

9. Skip the appetizers. If you need a little nibble before the meal, go for the veggies, fruit, salsa, or a small handful of nuts.

10. Limit the variety. "Variety stimulates appetite...limit your choices to just a few items and stick with these, it will be easier to control than eating a little bit of 20 different dishes" according to David Katz, MD, MPH, author of The Flavor Point Diet.

Click here to read the full story at WebMD.com

Eccentric Exercise. Bigger. Stronger. More Powerfuller. Resistant to Injury.

2012-08-09T10:15:00.000-04:00

No, it's not a blog posting about weird exercises. It's about the ECCENTRIC or negative phase of resistance exercises. This often under appreciated and ignored part of an exercise is important for:

1. Increasing strength

2. Increasing muscle size

3. Giving you delayed onset muscle soreness

4. Producing maximal power, ie, in plyometric movements

5. Rehabilitating injuries like tendonitis and protecting muscles, connective tissues and joints from future injuries

Read on for some simple ideas and changes you can make to help improve your exercise program ... whether you want to get bigger, stronger, more powerful, reduce the risk of injury , or speed recovery.

Often left unloved

Consider the Chest Press. Most people think this exercise is all about the pushing (or CONCENTRIC contraction). Have you ever just let the weights fall after the last push or pull? If so, you've eliminated the ECCENTRIC part of the exercise. In a set of 12 repetitions, you're only doing 11 1/2. Skipping the ECCENTRIC movement also reduces the time that the muscles spend working.

In plyometric training, the often overlooked ECCENTRIC movement is important as a loading phase: like a rubber band, the muscle stores elastic energy that is released in the CONCENTRIC movement. For best results, perform the ECCENTRIC movement first with an immediate transition into the CONCENTRIC movement. ECCENTRIC and CONCENTRIC movements for some common exercises are shown below.

EXERCISE	CONCENTRIC MOVEMENT	ECCENTRIC MOVEMENT
Chest Press	Away from body (push)	Towards body
Row, Lat Pulldown	Towards body (pull)	Away from body
Biceps Curl	Flexing elbow	Extending elbow
Triceps Extension	Extending elbow	Flexing elbow
Shoulder Press	Away from body (push)	Towards body
Lat Raise	Raise	Lower
Lunge, Squat	Pushing body up	Lowering body

Wisely and slow

Your muscles work hard to resist against the weight - or gravity - in the ECCENTRIC phase. They slow the decent of the weight in a chest press or biceps curl, or of the body in a squat, or the return of the weight stack in a cable exercise.

Muscles forcibly lengthen during an ECCENTRIC contraction, and this is believed to cause more damage to muscle fibers and sensory organs than other contractions. In fact, delayed onset muscle soreness is mainly attributed to the ECCENTRIC phase.   Why is it good to damage your muscle fibers? Your body responds to this damage by repairing the damage and creating new fibers. Your muscle's sensory organs adapt and respond better to future bouts of similar exercises. So we get bigger and stronger. Just don't forget to rest, because this happens on the days off. The adaptation is pretty quick, do the same exercise after 48-72 hours, and you're not likely to have the same amount of soreness.
Muscles actually absorb energy during the ECCENTRIC phase; a variety of sources estimate that they are 40% stronger than in the CONCENTRIC phase. To get the benefits, perform the ECCENTRIC phase completely and slowly.  Most training protocols specify 2 or 3 or 4 seconds for the ECCENTRIC contraction, however, some may call for a last repetition with a 10 second ECCENTRIC contraction. Be careful trying this, use less weight, and work with a spotter - your muscles will tire more quickly and can fail unexpectedly.

Body builders often use this to continue working longer and/or harder in the ECCENTRIC phase. For example, you might have a spotter lift the weights to perform the CONCENTRIC contraction in chest press or biceps curl, and complete the ECCENTRIC contraction on your own.

Breathe life into a stone, quicken a rock, and make you dance

More and more research is showing that emphasizing ECCENTRIC exercises and movements can be helpful in rehabilitation and prevention of tendon and muscle injuries, especially chronic tendinosis that may not respond to other therapies. One advantage is that it can both lengthen and strengthen a muscle. If you're experiencing chronic tendon or muscle problems, talk to your doctor or physical therapist about an incorporating ECCENTRIC exercises into your rehab program, and I can help you transition into the gym.

Use can almost change the stamp of nature

You may be able to prevent injuries in the first place and avoid re-injury by using ECCENTRIC exercises to "prehab" vulnerable spots. For example, I have several clients who are runners and athletes incorporating ECCENTRIC calf exercises into their programs to protect the achilles tendon and plantar fascia. Early intervention may help keep you from developing chronic injuries and landing in rehab in the first place. This applies across the board, from competitive athletes to those just beginning a fitness program.

Myths About Perspiration, Fluid Replacement Guidelines, Your Personal Hydration Program

2012-07-26T10:49:00.005-04:00

We're on track for ta hot summer, and with everybody sweating more, many of you have asked about hydration and fluid replacement strategies.

This posting reviews common myths about perspiration and provides hydration and fluid replacement guidelines to enhance performance and avoid heat related illnesses. Information comes from authoritative sources including position stands of The American College of Sports Medicine and peer reviewed publications of the National Strength and Conditioning Association.

MYTHS ABOUT PERSPIRATION

#1 - The More I Sweat the More Calories I Burn. FALSE. Perspiration is part of our body's cooling system, it does not necessarily require burning calories or correlate with caloric expenditures. Example: stand outside on a very humid 90 degree day, and you will sweat profusely. Run indoors in a very dry 65 degree environment, and you may hardly break a sweat.

#2 - I Can Sweat The Weight Off. FALSE. -Weight loss due to sweating indicates dehydration. This weight is water that needs to be replaced, it is not the stored body fat that you really want to lose. In sports like boxing, MMA and wrestling, participants may temporarily sweat off a few pounds to make weight - but will immediately begin rehydration before the exercise event.

YOUR BODY'S HEATING AND COOLING SYSTEM

Whether from exercise, movement or shivering, muscle activity generates heat, which your blood circulates. Your body cools itself by increasing blood flow close to the skin and through evaporation of sweat. Research has shown sweat rates range from .5 to 2 liters per hour with marked differences between individuals. The amount of sweat varies based on individual characteristics such as body weight, genetics, heat acclimatization, and conditioning, and environmental conditions such as heat, humidity, clothing and equipment.

EUHYDRATION, DEHYDRATION, HYPERHYDRATION

Euhydration means we're at our normal hydration level and weight, and this is the most desirable state. For most people water is about 60% of body weight when we are euhydrated. Dehydration is easily measured by calculating lost body weight before and after exercise. Ten to 14 days of training in heat will help you acclimatize and reduce risk of dehydration.

Lose 2% of body weight, aerobic exercise performance and cognitive abilities are degraded.

Lose 3-5% of body weight, there is risk of heat related illness. The rate of sweat production declines and can lead to hyperthermia - overheating of the body and brain. Life-threatening exertional heatstroke occurs when body temperature exceeds 104 and internal organs begin to shut down.

Whether you're working out, running, walking, or even sitting outside in hot humid weather, every pound you lose is a sign that you've lost about a pint of water. Hyperhydration, drinking an excessive amount of water before an athletic event or exercise (more than euhydration), has not been found to improve athletic performance and is not recommended.

GENERAL FLUID AND ELECTROLYTE GUIDELINES

NSCA provides the following general guidelines for fluid and electrolyte replacement:
Before exercise event: Drink 16 ounces of water two hours before; drink 8 ounces sports drink 10-20 minutes before.
During exercise event: Drink a sports drink that contains 30-60 grams of electrolytes and 120-240 grams of carbohydrates per hour to prevent fuel depletion. Drink 8 ounces of fluids every 15-20 minutes.
After exercise event: Drink 2-3 cups of fluid for every pound of body weight lost.
Competitive athletes, marathoners and triathletes will benefit from a more personalized hydration program tailored.

YOUR PERSONAL HYDRATION PROGRAM

Developing your own individualized program is actually easy. ACSM'smost recent position stand on fluid replacement recommends individualized programs because our sweat rates vary.

Weigh yourself before and after exercise to determine your rate of fluid loss due to sweating, and rehydrate accordingly. If you lose a pound in a half hour, replace it with 16 ounces of fluid per half hour of exercise. This may vary depending on weather, intensity and clothing, but over time you should be able to make adjustments.

Begin to prehydrate a few hours before your exercise event, so that your stomach contents are emptied, fluids are absorbed by your body, and urine flow returns to normal. Rehydrate during the exercise event to replenish the fluids being lost.

ELECTROLYTES, SODIUM AND HYPONATREMIA

Electrolyte and sodium depletion and replacement is more difficult to individually quantify and program because it requires blood testing.

Electrolyte and sodium depletion can cause muscle cramping.

Profuse sweating over time can literally flush sodium out of your body; if not replaced, a dangerous condition called hyponeutremia resuts.

Most people don't need to be overly concerned with hyponatremia, but participants in extended exercises events, including marathons, triathalons and sports in hot humid weather should consider electrolyte replacement or salt tablets. The concern here is the potential for athletes to overhydrate with water.

Interestingly, ACSM has found that sodium replacement does not reduce cramping in triathletes, implying that muscle fatigue and energy replacement may be more important factors. Contact me if you have any questions or want to set up some sessions to develop your personalized program, or visit TrainerCary.com for more information.

Updated Exercise Programs and Progressions Page

2012-07-12T12:00:00.000-04:00

Find links to15 different exercise and flexibility programs, including illustrated programs and a mini self assessment, visit trainercary.com/exercise-programs. Feel free to contact me to schedule sessions for a more detailed and customized assessment and to personalize your program to your needs, goals and fitness level.

Summer Dehydration Alert

2012-06-21T11:29:00.000-04:00

Weight loss from exercise during the summer can be a sign of dehydration. It may seem like a good thing to lose weight after a workout, but it is actually one of the early warning signs of dehydration. Every pound you lose working out is a sign that you've lost about a pint of water. Replace lost fluids to return to your pre workout weight, to avoid fatigue, cramping and potentially health threatening side effects.