Cary Raffle Personal Trainer NYC Manhattan Brooklyn

Can Kettlebells Relieve Back Pain?

2012-02-10T20:23:00.000-05:00

Beware the sound byte, like this recent New York Times headline Turning to Kettlebells to Ease Back Pain.

The actual study compares Danish workers who did 2-3 [PROFESSIONALLY SUPERVISED, PROGRESSIVE INTERVAL TRAINING] sessions with kettlebells a week to those who were "encouraged to exercise" and concludes that kettlebells reduced neck, shoulder and low back pain.

The same effect from strength training is well known, and the Times article links to a large scale study that shows resistance training helps reduce musculoskeletal pain.

Mentioned in the article, but missing from the headline: "kettlebells can be difficult to control, it's important to learn proper form from a certified instructor." Kettlebells may be an effective part of a fitness program for some people, but done incorrectly there is a high risk of injury, especially to lower back and other gym members. That's why many gyms don't allow members to use kettlebells without supervision.

Like any fitness program, the first step with kettlebells should be an assessment. To avoid risk of injury - especially to the lower back - you need to have sufficient flexibility through the hips and back. in many cases, flexibility training or preconditioning without kettlebells may be advisable.

Similar or better results may be obtained without use of kettlebells, using traditional strength training programs that entail less risk and have more scientific research behind them.

Beware the Hype

2012-02-08T10:40:00.003-05:00

We're all trying to sell something and all having something sold to us. As a fitness consumer - OR trainer - the easiest thing can be to hitch onto the latest fad . One year it was boot camps, now it is kettlebells, suspension training and crossfit. There's a place for these approaches, the question is what do you need and why are they right (or wrong) for you?

Speaking of hype, another trend on the horizon is development of branded personal training programs. Right now, I can get certified as a trainer by PX90 or become a Biggest Loser Pro and have access to a huge marketing platform.To a large extent, these types of progams replace personalization with standardization.

It is smart marketing for these brands to generate more sales by selling trainer certifications. But buyer beware: Do these certifications guarantee quality and results to the consumer and trainer, or are they just a money making substitute for real knowledge and experience? Will personal training become yet another industry to fall casualty to national branding?

Dirty Secrets of Personalized Training

2012-02-07T10:26:00.003-05:00

When you walk into a gym like NYSC's Wall Street location, you've got over 5,000 pieces of exercise equipment (really!) and more than 50 classes a week. How do you know which are right for you? And which may be wrong.
Whether you train on your own, with a friend or group or with a professional trainer, personalized training is about getting the right program for you. This article will share the "secret process" a personal trainer uses to personalize your training. Try it on your own, or let me know if you need some help.

IT IS NOT WHAT YOU SEE ON TELEVISION
What's with the frightening picture of personal training presented on television? Trainers behave like screaming drill sergeants who push and whip their clients through extreme workout programs that produce amazing results. It's like some secret dark art practiced by a cult of Adonises.

It usually doesn't work that way. Most of us in the real world of personal training follow a different approach. We design programs with careful consideration to avoiding injury, ensuring consistency and helping our clients meet their goals. And many of the best trainers aren't nearly pretty enough for TV.

ONE SIZE DOES NOT FIT ALL
Some people are on a mission to do every single exercise in the gym. Others do a very small list of the same exercises over and over again, sometimes for years and years. Then, there are those who follow a "one-size-fits-all program," a program that they've bought or pulled from the latest issue of a magazine or gotten from a friend.

When someone says to me "I've just joined and need someone to show me how to work the machines," my response is always the same: "Let's talk about the most important machine in the gym. Your body. Let's find the right exercises for YOU."

"80% OF LIFE IS JUST SHOWING UP"
You can't succeed until you figure out what it takes to get yourself to exercise on a regular basis. Will you make an appointment with yourself and keep it? Do you need an appointment with a friend 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? If two weeks or more pass by and you've skipped your exercise appointment, your plan isn't working.

One surprising thing I've learned since becoming a trainer: most clients train because they just will not show up on their own without the threat of being charged for cancellation. Recently a few clients even told me how good they felt after buying a personal training package: "Now I know I will workout 2-3x a week for the next few months."

The same is true of those advertised programs. The logs and variation keep you coming back and keep it interesting. No wonder people get results.

THEN WHY DO I NEED A PERSONALIZED PROGRAM?
In some cases the answer is obvious. Maybe you have a medical condition, are coming back to the gym after physical therapy, or participate in a competitive sport and need to improve performance and/or reduce risk of injuries. For the rest of the world, a truly personalized exercise program can improve your physical condition, strength, posture, movement and athletic abilities. Incorrec exercise selection can exacerbate problems with posture and movement and will not produce the desired results, while sticking with the same program for too long will lead to you to plateau and stop improving. In some cases, this can lead to the same kind of repetitive stress injuries that you might associate with factory workers.

WHO ARE YOU?
Your personalized program starts with an inventory of YOU, including goals, medical background, and issues that affect exercise.

1. What is your age and weight?
2. What are your goals?
3. What is your current program and exercise experience? If you've taken classes or worked with trainers before, what were the results, what did you like and dislike?
4. Do you have any current or past injuries, medical conditions, pain or sensitive areas?
5. What is your lifestyle: what do you do at work and for recreation?
6. How often can you work out and how much time can you spend?
7. Which exercises do you like and which do you dislike?
8. Do you have any problems with posture and movement?

THE MISSING LINK
The single most important part of any personalized fitness program - and the oneso often missing - is a Fitness Assessment. This is the one thing that allows the program to be personalized to YOU.

- your fitness goals
- your answers to the above questions
- your posture and movement
- your current performance level and abilities

Sometimes the assessment is based on testing; often it is based on your history and a simple "visual inspection." Many times, I've already taken note of a client's issues and have them perform tests to demonstrate and explain the issue and program rationale to them.

Among people I meet in NYC, the assessment usually reveals one or more of the following issues: Rounded Shoulders; Externally Rotated Feet; Knock Knees; Arched Lower Back. If you've got these issues, there are certain exercises that are recommended to correct them, and other exercises that should absolutely be avoided. Learn more about assessment and try assessing yourself with the mini self assessment guide.

CAN YOU GIVE A RATIONALE FOR YOUR OVERALL PROGRAM AND EVERY EXERCISE IN IT?
Once you've answered the above questions and completed your assessment, you should be able to explain why your personalized program and each exercise is right or wrong for you - right down to the number of sets, repetitions and tempo. This knowledge will transform your program and exercise selection into a carefully considered and highly personalized process.

Here are some brief examples of rationales that I might use:

The client is deconditioned and his goal is weight loss, so the program will focus on a) maximizing calories burned through cardiovascular training and working the large muscle groups (legs, back, and chest). It will also include stretches and exercises to minimize the risk that an injury will interrupt the program.

The client is a competitive runner who has been experiencing plantar fasciitis and pain in the iliotibial bands. The program will target the lower extremity postural distortion syndrome and include stretches for the calves and hip muscles (including the IT band and tensor fascia latae) along with strengthening of the gluteus medius, gluteus maximus and anterior tibialis.

2 sets of 15 single leg biceps curl with dumbbells was selected because the goals include core strengthening and building lean muscle, and the client has a shoulder imbalance that makes barbell curls or preacher curls somewhat risky and less effective.

Incline chest press and overhead shoulder exercises are not included in this program due to the client's rounded shoulders and/or history of rotator cuff injury, common upper extremity postural distortions.
2 sets of 15 repetitions with :03 isometric contraction of rear flies and shoulder external rotation will strengthen the muscles that pull the shoulder back along with shoulder internal rotation with a :04 negative to help improve range of motion.

Side-Lying leg lifts (hip abduction) is included in this program because the clients knees tend to move inward, i.e., they excessively adduct; the hip Adductor machine is avoided because the clients adductors are extremely tight and short; the hip abduction machine is avoided because it also works the piriformis (muscles that externally rotate the hip).

YOU CAN'T PROGRESS WITHOUT PROGRESSION
As you develop your own personalized training program, think about how you will progress the exercises over the next month, and over the longer term. Our bodies adapt to a program after about 4-6 weeks at which time the program produces diminishing results. Most people think of progression as simply increasing the weight or changing the specific machines or exercises, and overlook the opportunity of varying the training modality.

If you've been focused on stable training such as machines, lying on benches and/or sitting through your workout, try standing to increase core activation and target a greater cross section of muscle fibers. Once you've mastered that, progress to exercises on a single leg, 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.

I know that not everyone shares my passion for exercise, but try to make the workouts as interesting as possible. Develop a few good personalized programs and progressions that you can change at 4-6 weeks intervals or use "undulating periodization," where you vary the workout more frequently. This is the "muscle memory" secret of that popular "one-size-fits-all program" that you see advertised on television. Only better, because the program and progression is personalized for YOU.

So there you have it, the dirty secrets of personalized training. I guess they aren't so dirty after all though.

CORRECTION NOTICE: Program Progressions

2012-02-02T11:41:00.002-05:00

please click here: programs.caryraffle.com

Train and Save at New York Sports Clubs

2012-02-01T11:26:00.000-05:00

In February, the more you train the more you save on your next personal training package.
Train 5x save 5%
Train 10x save 10%
Train 15x save 15%
Must train by February 29 2012 and purchase by March 31 2012 - contact me for more details and other restrictions.

You can also save $50 when you train with a friend in February. This month our package of 4 "2-fit" sessions regularly $512 now $462. NYSC members can even train with a non-member friend.

For a full rate schedule, click here.

FREE Open House: NYSC Wall Street Feb 15 and 29

2012-02-01T06:17:00.001-05:00

Experience New York Sports Clubs' flagship Wall Street location, with four floors, over 5,000 pieces of equipment, 50+ free classes per week, the XpressLine® circuit and more of the best certified personal trainers in New York.

For information on corporate, group or individual memberships and our special February promotions, contact:

Will Harris, Corporate Accounts Manager
New York Sports Clubs
30 Wall Street
212.482.4800 x4 or cell: 347.443.4121

Will Yoga Wreck YOU?

2012-01-24T12:46:00.000-05:00

This special report was prompted by your questions since January 5, when The New York Times Magazine featured this article: "How Yoga Can Wreck Your Body."

Before answering the question, here are a couple of analogies, corny or useful? You decide.

Exercise is a like a power tool. Learn how to use it and you can make something beautiful, use it improperly and you can cause damage.

Learning to use the gym is like learning a new language. It goes better and faster with repetition and as much professional help as you can get to master the basics.

Yoga isn't much different from any sort of group exercise class or exercise program, which I wrote about last February. If you carefully select the right exercises for you, do them properly, get rest in between workouts and don't overdo it, you've probably got very little to worry about and will see great results. Make wrong choices and you could be headed for trouble.

The idea that anyone can walk into a class and safely pursue an exercise program is questionable. Surely some people can, and class instructors are great with groups and love teaching classes.

When taking classes, it's wise to ask the instructor for assistance and recommendations when you begin, as you want to progress, if you have any injuries, or if you have difficulty with certain parts of the class. Sometimes this works, but those great instructors who teach classes or specialize in one training modality might not have the time, experience or education to help you with individualized assessment, program design and progression. In those cases, you may need to look elsewhere for help.

I've enjoyed taking classes and am a certified group exercise instructor. I rarely teach classes because I prefer to focus on careful, individualized exercise prescription, injury prevention, and proper form. It is not possible to do this for a group, everyone has different special needs or issues. This type of personalized approach can be a smart compliment to group classes or specialty training.

The group format encourages people to overdo it as they try to keep up with the class and impress the instructor. "There's enormous peer pressure in exercise classes. One-on-one training can be helpful in overcoming this," according to my client Jada Turco, MD, a psychiatrist and holistic practitioner with The Center for Integrative Psychiatry. "It gave me the knowledge and confidence to go into classes and decide which exercises weren't right for me and which to modify."

Bottom line: Make smart choices, know yourself and your limits, get professional input. Consider more individualized training to get the best results and reduce risk of injury

You Made the Resolution to Exercise, Now What?

2012-01-24T12:42:00.000-05:00

Every year I'm encouraged to see hundreds of people who succeed in making fitness a part of their lives, and end up better for it. They enjoy a healthier lifestyle, feel better and look better, and hopefully live longer too.

The two biggest barriers I see people encountering are unrealistic expectations and maintaining consistency. It is easy to be discouraged when you don't instantly pick up new things, struggle with the effort, don't see results quickly enough, or find it difficult to work exercise into your schedule. But is there any question that if you do stick with it you will be better off?

Keep these facts in mind to keep you going:

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, preferably 30 minutes per day for at least 5 days according to the American College of Sports Medicine.

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. Focus on aerobic and strength training to burn calories so that the body draws on stored fat.

See your doctor before beginning an exercise program.

How To Stick To Your New Fitness Program
6 Tips to Keep You On Track

Originally Published in January 2010

#1 make an appointment with yourself and stick to it. Adherence to the program is your biggest challenge, put your appointments in your calendar and don't cancel

#2 clearly define your goals, be realistic, and break them up into small, achievable pieces. This gives the opportunity for positive reinforcement along the way

#3 meet with a qualified professional to assess your needs and abilities, and develop a program that is appropriate for you. The exercises you did 10 years ago on the basketball team (or before your shoulder injury) are no longer appropriate

#4 don't overdo it. Start slowly - half of all new gym members have an injury in the first 6 months, the last thing you need is to get benched for a month or two

#5 be prepared to change your program after 4-6 weeks. Your body adapts to your routine during this time and will need an additional challenge for continued results

#6 keep it interesting and have fun. Whether it is a workout buddy, a class or a trainer that gets you interested and motivated, this is really important to keeping you coming back.

Jump Start Your Exercise Program

2012-01-15T09:00:00.002-05:00

FACT #1 - The bigger the muscle, the more calories you will burn working it. And bigger muscles burn more calories at rest.

FACT #2 - Resistance training (weights or body weight) builds muscle fibers, Cardiovascular training increases blood flow into the trained muscles (oxygen supply) and can build one muscle: the heart.

FACT #3 - You cannot spot reduce, so select exercises based on their overall effectiveness for best results.

FACT #4 - When resistance training, muscle repairs and grows when you rest, you need 24 hours off after working a muscle group.

For the next few weeks, the focus is on working the big muscles groups - the primary muscles of the Legs, Back, Chest. The Arm and Shoulder muscles will get worked along with these larger muscle groups, but we don't need to emphasize them at this time.

Resistance and Cardio training are done on alternating days. Our goal is to get in 2 or 3 resistance training sessions per week, and cardio sessions on the in between days. You need both: doing cardio for your legs does not build muscle in your legs. Depending on your fitness level, the cardio days should include 30-60 minutes. Yes, more cardio is better!

The new Jump Start Program includes circuits of Leg, Back and Chest exercises and lots of lunges. (If you can't do lunges, substitute leg press or squats). A quick alternative is the Hurry Up Program, which focuses on total body exercises, such as the chest press/lunge or lat pull own/reverse lunge. Both are done circuit style with no rest in between exercises.

If you haven't been to the gym for a while, see a fitness professional or doctor before beginning a new exercise program, and be careful not to overdo the intensity in circuit training.

Sweet 16 - Push Up Progressions

2012-01-14T18:38:00.001-05:00

How many kinds of pushups can you think of? A generic pushup is included in the new Jump Start Program - now some of you may pushups a bit challenging, others may find it boring or not particularly challenging.

How do you make a push up harder? Make it less stable so you have to use your deep core muscles more. After all, a push up is a plank with an up and down motion. My own clients range from those doing "girl pushups" to those doing push ups on 2 stability balls or 4 medicine balls. For an illustrated guide to 16 more different variations of the pushup from easier to harder click here.

Save Up to $200 on Personal Training at NYSC

2012-01-03T10:19:00.002-05:00

New York Sports Clubs members can save up to $200 on personal training packages through January 31. Click here for rates, and feel free to contact me directly for scheduling and more information.

Measure, Track and Burn Body Fat.

2011-09-30T09:32:00.017-04:00

Now is the perfect time to get into peak shape. The weather is cooling and the holiday eating season hasn't yet begun. This issue will give you the tools you need.

Measure and Track Body Fat

Start by visiting bodyfat.caryraffle.com for a simple online app that measures body fat. All you need is a tape measure and internet access, and you can see where you're at today and easily track progress in the future. This app is reasonably reliable, and can be more accurate than the handheld bio-impedance monitors. Do it with a friend, and track your progress together. Do it in your office and have a competition! If you'd like to learn more about measuring body fat, I've got an in-depth review of bodyfat measurement techniques.

When is a Deficit is Good Thing?

Calories are a measure of energy. A pound of body fat is equivalent to about 3500 calories. Take in 3500 more calories than you burn, and your body will store the excess energy as a pound of fat. Burn 3500 more calories than you take in and a pound of fat will disappear. If you want to lose 10 pounds, you need to burn 35,000 more calories than you take in. An energy deficit is a good thing when it comes to burning fat.

For safe, effective weight loss, plan on losing about 1-2 pounds per week. Reduce your weekly caloric intake by 7000 calories, or increase your weekly caloric expenditures by 7000. Or split the difference and go for 3500 of each. You should lose about 2 pounds of fat per week following this simple formula.

Don't skip meals or reduce calories below 2000 without seeking medical advice. These approaches are not safe and usually don't work. The body goes into "survival mode" when it is deprived of needed calories and may actually reduce the amount of fat that is burned. You also may not be able to exercise as hard if you don't have the energy.

Maximize Your Cardio

Did you know that there is a scientifically proven way for most people to burn an extra 500-1000 calories a week without spending any more time working out? With Interval Training, your body continues to burn calories at a higher level for 1-3 hours after you exercise, so you'll burn an extra 100-200 calories per session. If you're doing 45-60 minutes of cardio 5 days a week, it adds up quickly.

An effective interval training program will typically involve 2 minutes of cardio at 65% of your maximum heart rate alternating with 2 minutes at 80%. You'll want to see your doctor before beginning a challenging new program, and it may help to meet with a fitness professional to set the heart rate targets and review cardio programming.

The publishers of Men's Health and Prevention magazine recently interviewed me for a web article about Interval Training, which goes into more detail on the subject.

Build Muscle to Burn Fat

A pound of muscle burns 40-50 calories a day, a pound of fat burns about 5 calories. Strength training is to build "lean muscle" is effective in two ways. You burn calories while doing the exercises, and your body will burn more fat while at rest. And you don't have to bulk up to do it - training in a range of 15-20 repetitions will give you that lean toned look without the added bulk. Focus on the larger muscles like legs, back and chest for maximum effectiveness, because the bigger the muscle the more calories it burns at work or rest. For a variety of fitness programs at every level, visit trainingprograms.caryraffle.com

Fitness Jobs - Training and Sales Consultants Wanted

2011-08-03T09:37:00.001-04:00

Contact me for help or information applying for PERSONAL TRAINING JOBS. Right now, gyms that I work with are looking for Certified Personal Trainers. Positions are open in Manhattan and Brooklyn, successful trainers receive a competitive pay package and can earn benefits including:
- Medical and Dental Insurance
- 401K
- Vacation Time
- Tuition Reimbursement
- Discounts on Continuing Education
I'm not a recruiter or employment agency, I'm just trying to help find good people to join our team.

MEMBERSHIP SALES jobs also available

Interval Training for Weight Loss and Performance Improvement

2011-07-23T08:57:00.000-04:00

Interval Training can help you lose weight, improve performance in running and strengthen your heart. I was recently interview for an article on this subject. Read more in "The Best Interval Training Technique for You" at Fitbie, produced by the publishers of Men's Health and Prevention magazines.

The Top 10 Exercises and Stretches for the Office Worker

2011-03-09T14:30:00.020-05:00

Whether you've been lifting weights for years, playing sports, competing in marathons and triathlons, playing basketballs or soccer, or just starting out, most of you face the same challenge: transitioning from sitting at a desk in front of a computer all day to physical activity. (The same goes for many other occupations---cops, cab drivers, pilots, and judges are a few examples of people who tend to sit a lot face similar issues.

Proper conditioning can help avoid injuries, improve performance, and deliver better results. How? By correcting the postural distortions and muscle imbalances that office work creates. Read on for the recommended exercises and stretches and links to an illustrated program.
The Problem:

Public Enemy #1 - The Chair Long periods of sitting can lead to tight hip flexors and weak core, including weak extended gluteals, tight and arched lower back and sagging abdominals. Over time, these imbalances can contribute to lower back pain, difficulty balancing, and less efficient movement.
Accomplices - The Keyboard and Computer Screen Leaning forward and working in front of your body for extended periods tends to tighten muscles in the chest and front of shoulder, overstretches the upper back, tighten the upper trapezius while overstretching the lower and middle trapezius, rhomboids. Breathing can become less efficient, the misalignment of the shoulder can lead to less force production in chest and shoulder exercises and increase the likelihood of shoulder injuries (especially to the rotator cuff).
Transitioning:
It is a simple matter when you break it down: Stretch the muscles that get short (tight) all day long, and strenghten the muscles that get overly extended. For the most part, these muscles are on the opposite sides of the body. For example, chest/back or hips/glutes.
A Few Words About "Cardio":
Cardiovascular exercise is THE most important exercise you can do - but the definition is somewhat misused. Exercise scientists and the government define "cardio" as anything that increases your heart rate, and recommend a minimum of 30 minutes a day. "Cardio" is not exactly the same as aerobic exercise - an activity is aerobic when your perform it for one minute or longer (at which point your body uses the aerobic energy system, fueled by oxygen).

Depending on your fitness level and goals, cardio could be brisk walking, stair climbing, dancing or running 5 miles. It could also be weight training. In fact, circuit training with limited rest between exercises can burn a similar number of calories and produce some of the same benefits as aerobic exercises. If you want to maximize your weight loss and conditioning, a trainer can assess you and give you a personalized target heart rate for your cardio training.

The trick with cardio is to find something that is comfortable for you to do and holds your interest. Your exercise and flexibility program can support your cardio training. Whether you're just starting out or competing in triathaons and marathons, you can improve performance and reduce the risk of injury.

And Now...The Top 10:
•Chest Stretch - Targets chest and front of shoulders; can improve posture and breathing and reduce risk of shoulder injuries
•Kneeling Hip and Quad Stretch - Targets hip flexors and quadriceps; can improve posture and reduce risk of low back and knee pain and injuries
•Calf Stretch - targets calf muscles and can reduce risk of knee and hip injuries and also help with Achilles tendon and plantar fascia
•Foam Roll Iliotibial Band - the IT band is difficult to stretch, and can contribute to many problems including knee pain and injuries
•Hip Abduction - Targets the gluteus medius and maximus; can indirectly help relax the IT Band and reduce the risk of knee injuries and low back pain and injuries.
•Rear Delt (Reverse) Fly - Targets rear deltoids, lower and mid trapezius and rhomboids; can improve posture and breathing and reduce risk of shoulder injuries
•Row - targets lats, rear delts and retracts the scapular, can improve posture and breathing and reduce risk of shoulder injuries
•Squat - Targets glutes and leg muscles, can improve posture and reduce risk of back and knee injuries.
•Leg Press - Targets glutes and leg muscles, can improve posture and reduce risk of back and knee injuries
•Plank - Targets the transversus abdominus and other deep abdominal core muscles, important for protecting the back and spine, and improving posture and breathing.

Click here for an illustrated program that you can print and forward to friends.

The Fine Print
These are typical exercises recommended for office workers, different exercises may be appropriate for you. Schedule your fitness assessment with a Certified Personal Trainer for your personalized recommendations. See a doctor before beginning any exercise program, and seek professional input if you are pregnant, have high blood pressure, heart disease or any other medical condition. Proceed cautiously at your own risk.

Do Those Advertised Exercise Programs Work?

2011-02-07T10:00:00.015-05:00

Miriam tells me that the men in her office have been doing that pre-packaged structured weight training program that you've seen marketed on television and heard about in the office, and now they've hurt their shoulders. John suggested that I write about this same program. My daughter Megan asked if I knew about the high intensity workout videos that they're doing in her dorm.

There are many structured program packages sold today, they pretty much tell you what to do every, give you a log to track progress, and promise great results. I can't name the programs, but these comments inspired this report.

STRUCTURED EXERCISE PROGRAMS WORK

Research has shown that at every fitness level, following a structured exercise program and tracking progress works better than doing an unstructured workout. XpressLine at NYSC is an example of a good structured program for beginners, and is actually proven by research to be effective. You'll also get similar benefits from most exercise videos, books, classes or working with a trainer. Why?

Following a structured program does a better job of keeping you consistent. (It works the same way with diets too - food logs and weigh-ins work!) In most cases, the differences between programs can be less important than the degree to which you actually follow a program. It helps if the program is interesting and fun, if you can get a friend involved, and if there is variety and progression of difficulty.

BUT...The questions with these programs are whether the program is right for you.

A ONE SIZE FITS ALL APPROACH TO EXERCISE SELECTION

The pre-packaged structured programs generally don't do two things that can be very important to make them the right program for you:

they don't help decide which exercises are right or wrong for you based on assessment of your posture, movement patterns, and any muscle imbalances or injuries;
they don't coach form, and help modify and progress or regress exercises so that they are right for you.

Megan's intense workout videos involve mostly calisthenics, some plyometrics, and constant movement. There is some concern about proper exercise form, but college age kids can take a lot of physical punishment. Since the exercises don't involve weights and are mainly familiar movements, they're not quite as risky as some of the other programs. For people in their 30s, 40s, 50s and above...you need to be a lot more careful.

The program Miriam and John asked about uses weights, along with other exercises. Miriam's co-workers probably have the typical "Wall Street roll," rounded and possibly elevated shoulders from working at a computer all day. A program that is heavily into exercises like overhead presses, lateral raises and shrugs is probably not appropriate and could cause pain or injuries.

Structured programs focus on a general fitness goal, but everyone does the same exercises. Videos and classes have the added benefit of someone leading and motivating you. In classes, the group exercise instructor can also help with form and some group exercise instructors may be able to help with exercise selection (note: unlike physical therapy or most personal training certifications, the group exercise certification does not include assessment-based exercise prescription).

MUSCLE CONFUSION = PERIODIZATION

Some pre-packaged programs make a big deal about muscle confusion. They're right. Research shows that your body adapts to an exercise program within about 4 weeks, and you hit a plateau. (We call it the SAID principle, specific adaptation to imposed demand). So most programs "periodize," meaning they change the program about every 4 weeks. A good example would be going from two sets of 15 reps at a moderate weight to three sets of 10 at heavier weight. There are different types of periodization, depending on goals and frequency of exercise. Is muscle confusion a breakthrough? Hardly. They've done a good job of packaging a long-established technique called "undulating periodization." That means you alternate between several different workouts and change as often as each exercise session.

Is it really better to do different exercises in each workout? Arguably not. The benefits are that it may keep the workout interesting and your body doesn't adapt to the training stimulus - however, research shows that the adaptation takes about four weeks. The disadvantages of frequent changes:

an increase in delayed onset muscle soreness and
difficulty in perfecting form and technique.

In some ways, delayed onset muscle soreness is a marketer's dream. Many people will think that because they feel sore for a few days they must have gotten a really good workout. It just isn't so. Delayed onset muscle soreness is experienced because of the change in routine, not because of more or less effectiveness. Changing your routine too frequently is probably overkill. You don't need to experience constant soreness to get results.

ASSESS AND PERSONALIZE

Very few of us buy a suit off the rack and have it fit us perfectly, shouldn't we make sure our exercise program is well tailored to us? In some ways, you can think of the assessment at the start of your fitness program as getting measured for a bespoke suit. However, a flight from India or a few long, tense days at work can also have a profound short term affect that you might want to address in your programming.

Common postural and movement impairments seen among office workers are rounded and elevated shoulders, anterior pelvic tilt (tight hips/protruding buttocks), knock knees, and turned out feet. Sometimes these can be noticed on sight, sometimes they require advanced movement screening to bring them out - in other words, they come out when you perform movements or exercises. If your posture and movement patterns aren't right, you can experience injuries, ranging from tendonitis to sprains and tears to arthritis. In addition, you can't generate force properly so you won't be able to perform as well in working out or sports. There are some exercises that you just cannot do with proper form - eliminate them from your program and try to improve your posture and movement patterns with corrective exercises.

Want to learn more about personalizing your program? Visit the Mini-Assessment page at caryraffle.com for a brief overview of common postural and movement issues, exercises to avoid, and corrective exercises.

PROGRESSION

Exercise progression refers to continually overloading the body's system by changing the exercise stimulus (see muscle confusion above). Increasing weight and/or repetitions is one way to progress, but shouldn't be the only way. To truly overload the body and experience continued improvement in your fitness, also challenge your balance and stability. Visit the Training Programs page at caryraffle.com for a progression of three mini programs for any fitness level. Additional progressions might include dynamic movement with weight and explosive power (Plyometrics) if appropriate. Regression refers to reducing that overload; there is plenty of room for fine-tuning when it comes to exercise programming.

Progression and periodization can also help avoid repetitive motion injuries. Exercises done over and over again in the same way with similar equipment become like working the assembly line in a factory.

People working on their own with structured programs, videos, or classes often either don't progress soon enough, or progress too quickly and don't workout with proper form. I've been in the awkward position of group exercise instructor with that person - call them confident, cocky, or showoff - performing the most advanced version of the exercise I'm leading with horrible form. Don't be that person. Monitor yourself strictly, make sure that the postural and movement problems noted above don't sneak into your workout as you progress.

Your Holiday Survival Workouts

2010-11-23T10:19:00.005-05:00

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.

NON TRADITIONAL TRAINING WORKOUT

2010-09-08T09:45:00.001-04:00

Target the Weak Links with this Simple Program

You've probably seen or heard of some of these workouts, kettlebells and sandbags are the rage now. Other versions may use heavy ropes, beer kegs, sledge hammers, or balls filled with water. The idea is to challenge your body, brain and muscles to produce force under different and more challenging circumstances, to get you out of your workout rut. This workout, which I developed for a few of my advanced clients, uses typical gym equipment. It is appropriate for someone who has been working out for a few years, and wants some integrated exercises to target the core, stabilizer muscles and wrists and forearms - the often neglected weak links. If you've had any recent problems with wrists or elbows (ie, tennis or golfers elbow), these exercises may not be appropriate for you.

Each exercise will use either a body bar or barbell gripped in the center to increase the challenge. Warm up first, select a much lower weight that you would ordinary work with, and make sure that you allow adequate space between other members and yourself. Begin the program at a weight where you can do 12-15 repetitions, and if you experience any discomfort at the joints reduce the weight or discontinue the program,

Single Arm Chest Press Using Barbell (or Body Bar) - grip barbell in center and exercise each side in individually. Progression: Single Arm Chest Press on Stability Ball Using Barbell.

Single Arm Bent Over Row Using Barbell (or Body Bar) - grip barbell in center and exercise each side in individually. Progression: Single Arm Bent Over Row Standing on one Leg Using Barbell

Lateral Raise Using Body Bar - grip body bar in center and exercise both Sides. Progression: Lateral Raise Using Body Bar Standing on One Leg

Single Arm Biceps Curl Using Barbell (or Body Bar) - grip barbell in center and exercise each side in individually. Progression: Single Arm Biceps Curl Standing on one Leg Using Barbell

Triceps Kickback Using Body Bar - bend over and maintain a neutral spine, grip body bar in center and exercise both sides. Progression: Triceps Kickback Using Body Bar Standing on One Leg

You may experience Delayed Muscle Soreness for 1-2 days after starting this workout, because you are using muscles in a different way and activating more muscle fibers. Try it, let me know how it works or if you have any questions.

STEP IT UP MINI WORK OUT PROGRAM

2010-09-08T05:49:00.005-04:00

If any of these points apply, then this is the workout for you..

- Stuck on the same machines or exercises for a while and aren't getting the results you want
- Advanced your program but need a few new moves to kick it up a notch
- Haven't been working out regularly and need to step it up

or maybe you're just looking for something different?

This workout is appropriate from the beginner/intermediate level and above, and is a total body exercise circuit. That means you're using big muscles, a lot of muscles and you're working almost non stop to maximize results. Warm up first, and select or set weights so that you can do two sets of 15-20 repetition of each exercise. I've given you the basic exercises, and in some cases a progression to make it more challenging.

Single Leg Press - This is one of my favorite exercises for people who sit a lot. Use about half the weight you normally would and pay extra attention to keeping the toe, knee and hip in alignment as you perform the leg press. Push out through your heel and feel the fire in your glutes.

Scaption - This exercise is similar to a lateral raise but works muscles that help your posture in the shoulder area. Use very light weights, hold them in front of your thighs in a thumbs up position and draw in the abdominal muscles. Raise the arms in a V, maintaining a 45 degree angle, stop at shoulder height and slowly bring the weights down to starting position. As you do scaption, you should feel the contraction between your shoulder blades. Progression: single leg scaption.

Pushups on a Bench - Face the bench so that the long side is in front of you, place your palms down on the bench spread wide, and spread your feet wide. Pull the abdominal muscles tight and perform the push-up, and try to touch the chest to the bench. It should be slightly easier to do a full push-up this way compared to on the floor. Progressions: Floor push-up; regular push-up with feet on a BOSU ball.

Squat with Cable Rope Row - Attach the rope handle to the cable machine at about waist level, grip the handle with the boots of each hand, and step back far enough to create a space between the plates. Slowly squat down and as you rise back up pull the rope back into the row. Progression: Squat with Single Arm Cable Row.

Cable Triceps Pulldown - Attach the straight or easy bar to the cable machine at a high level, place palms up shoulder width apart and grip the bar. Keep the elbows by your sides directly below the shoulder, and perform the exercise by pulling the bar down and resisting as it rises. Progression: Cable Triceps Pulldown on Balance Board.

Step Up Balance and Curl - Use a step or box and a pair of dumbells lighter than those you normally use for biceps curls. Draw in your abdominals, step onto the box and balance on one leg. The leg you're standing on should have a bent knee, the other knee should be raised, Perform one biceps curl in the position, step down and alternate. Progression: higher box; face sideways and work one side at a time.

This is the kind of workout that almost anybody can do, yet even the most advanced reader will find it quick, efficient and effective.

Interval Training: Burn More Calories. Improve Performance. Reduce Exercise Time.

2010-05-03T08:16:00.003-04:00

Yes this sounds almost too good to be true.

Interval Training involves alternating between higher and lower intensity in your cardio workout. It could be right for you if you have a good cardio base and want to improve performance or results. If you're just beginning to train, we start by getting your cardio base established first, and prepare your body for the demands of this training. A cardio base is usually established with moderate exercise, 60-70% of your maximum heart rate or a rate of perceived exertion of about 5-6 on a scale of 10*. (A simple estimate of your maximum heart rate is 220-your age, I can give you a better estimate if you give me your age and resting pulse).

Research shows that Interval Training burns more calories than training at a steady rate, partly because it raises your metabolism for 2-3 hours after you stop exercising. The scientific term for this phenomenon is EPOC for Excess Post Exercise Oxygen Consumption. It also seems to cause molecular changes in the muscle that increase fat burning. Interval Training may also improve your performance by increasing your body's ability to remove lactate from the bloodstream, so it can help well-trained people get to the next level. This point is often described as reaching your anaerobic threshold or "going anaerobic". Scientists now believe that "going anaerobic" is a myth, - along with "the myth of the Fat Burning Zone." Remember that you burn more TOTAL calories in the cardio zone than in the fat burning zone, and interval training can help you get there. Numerous studies have shown that for many people, interval training produces better results in less time than steady state aerobic training.

A typical starting interval training program might consist of a warmup followed by 60 seconds of high intensity exercise followed by 90 seconds of recovery at a lower intensity repeated about ten times. As you become more conditioned, decrease the recovery to 60 seconds. In more advanced programs, the high intensity intervals can be 2-3 minutes long, with rest periods equal to or less than the high intensity interval. High intensity exercise generally means that your heart rate is 75-85% of maximum, and the recovery rate is about 60%. To use rate of perceived exertion, you should feel that you're at about 8-9 on a difficulty scale of 1-10 in the high intensity period, and about 5-6 in the lower intensity period.

You can do interval training on any cardio equipment, or with other activities such as running or jumping rope. Beginners may get their heart rate up with walking on a treadmill and varying the incline, while very fit people will need to do something more challenging.

Special Feature: Interview with NYSC Spin Master Rob Merluza

2010-04-30T06:16:00.001-04:00

A snowstorm in February provided a long-awaited opportunity for me join one of Rob's spin classes at NYSC Wall Street --- his classes and my evening schedule are usually totally booked. We followed up with an interview:
Q: What's the Goal of Your Class? My classes are tailored to maximize effectiveness in 45 minutes. The focus is high intensity interval training, one of the best ways to maximize results.

Q: What Sets your Classes Apart? The thing I'm known for is that my classes simulate an outdoor ride, simulate real hill climbs. To round out the experience and make it enjoyable, I use tailor each song to the exercise, providing a nice rhythm and beat to accompany the ride.

Q: How do you keep it going? My classes focus on different areas such endurance, strength with increasing resistance, staying in the aerobic zone. I throw in a kicker - sprints - to get the class into a higher zone, increase heart rate and calorie expenditure, really tax the system. Throughout, I'm always cognizant of providing adequate recovery between sprints and intervals.

Q: What else can your students expect to learn? I touch on proper form and technique, improved pedal stroke, body alignment and positioning - so that the body works in synergy with the bike.

Q: Can you tell us some of the benefits of your class? Beginners can expect to burn about 400 calories in a class. They may not do all sprints or have endurance to maintain a high energy level throughout, but will feel a sense of accomplishment, get a good workout, and begin building their aerobic base. Moderate to Advanced students can burn 500-800 calories. I focus on challenging them to increase resistance, go harder on sprints, and maintain a high level of intensity.

Q: What about results? I've had members who've lost 30-100 pounds - including one of your clients who combined my spin classes with your strength training program and had great results. They also gain increased endurance, improved strength and leaner appearance. With advanced riders and triathletes, I focus on creating a "strong engine" for the ride - a combination of form, position, pedal stroke and aerobic base.

Rob's Spin classes are Thursday at 6PM and Friday at 530PM at NYSC Wall Street, advance reservations required call 212.482.4800.

Training by the Numbers: Exercise Guidelines to Reach Your Goals

2010-01-21T15:51:00.000-05:00

How much do I have to exercise? A minimum of 20-30 minutes a day or 150 per week, double that to see real change

How quickly can I lose weight? Figure on 1-2 pounds per week for safe, effective weight loss

How often can I do cardio? Every day, as often as you like - as long as you're not in pain

How often can I strength train? Give your muscles a day off to recover and grow; you can do a total body workout every other day or split the routine and alternate the muscles that work and rest

How long does it take to see muscle growth? It takes about 16 strength training sessions over several weeks to see an increase in size

How do I increase muscle size? 3-5 sets with weighs that you can lift in a range of 8-12 repetitions

What if I just want to tone? Try 1-3 sets with weights that you can lift in a range of 12-20 repetitions

How about getting really strong, like increasing my bench press? Usually you'll want to be doing 3-6 sets with a weight that you can lift in a range of 1-8 repetitions, with long rests in between

How often should I change my routine? At least every 4-6 weeks, because your body adapts and you'll hit a plateau

Which is the best form of cardio? For most people, the one you enjoy most

What should my heart rate be while exercising? The simple answer for most pregnant, healthy people is this formula: (220-age)x70-75%. Higher or lower levels may not produce optimal results

Help Raise over $5,000 for Haiti

2010-01-17T21:53:00.002-05:00

To my 1,143 newsletter subscribers and all readers of my blogs and tweets...if we each donate just $5, together we can raise over $5,000, if we donate $10 we can raise $10,000 and if a few people donate a little more ... we can make a difference!

Click here to connect to my Oxfam America fundraising page where you can donate online and learn more about Oxfam's efforts.

Oxfam has a team of over 100 already in Haiti with expertise in delivering water and sanitation to areas stricken with famine and disaster.

More Results with Less Time: Your Holiday Survival Exercise Programs

2009-12-12T12:39:00.002-05:00

Total Body Exercises are the key to this month's programs. By using muscles in both the upper and lower parts of the body simultaneously, you'll burn more calories in a shorter amount of time.

Work your abs as you do these exercises. Draw your belly button towards your back to stabilize, strengthening as toning your core as you build muscle.

Emphasize the big muscle groups: legs, back and chest. Arm and shoulder exercises are optional and will also incorporate some leg movement such as lunges, squats or stepping up to balance.

Do strength training every other day and cardio every day. Don't skip when time is short, even 15-20 minutes of exercise can make a difference and you'll feel much better for it.

Holiday Survival Workout for the Gym - Click here.

Travel Workout - Click here. It is shown with 2 people using resistance tubes, but you can easily attach the tubes to a door or post. I've included a link to my Amazon.com fitness store, where you can find the resistance tubes you'll need for this program (less than $15) and other goodies.

Pre-Hab/PostRehab

2009-10-27T08:45:00.003-04:00

Are you or someone you know in treatment for an injury? Have you completed treatment and entered the post-rehab phase? Are you headed towards your next injury?

Nagging pains, problems, and injuries involving muscles and joints are an inevitable fact of life. Joint replacement surgeries are increasingly common. The good news is that a carefully designed fitness program can actually reduce the risk of injury, speed recovery, and prevent re-injury. Choose the wrong exercises, however, and you could be setting your self up for future problems.

These postings discuss pre-hab and post-rehab - specialized areas of training that require close work between client, trainer, and often physical therapists and doctors. However, once the issues are identified, your problems can be fairly easy to address.

Feel free to let me know if you have any questions, and to suggest future topics.