The View from Sports CenterI thought this was interesting and it has some carry
over to bike riding.
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From: Sports Center
To: ajl
Sent: Sunday, June 04, 2006 7:12 PM
Subject: [The View from Sports Center] There is 1 new post in "The View from
Sports Center"



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a.. Stop Short Changing Your Workout

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There is 1 new post in "The View from Sports Center"

Stop Short Changing Your Workout

There was a time when I went to Jazzercise with my wife. Hard to believe,
I know, but true. I enjoyed the workouts, well, except for some of the Vegas
show girl moves. I stood on the back row to spare everyone the pain from
laughing at my discombobulated shoulder shakes and frightening hip gyrations and
to get a better view of everyone else. One time during a section of the class
that requires you to lie on your side and lift your leg up and down for what
seemed like an hour, I noticed two women carrying on a conversation as if they
were enjoying a cup of coffee at Starbuck's. I thought, "How are they doing
that? Are they that fit? Am I really this weak?" Then I realized that they were
not moving their legs much nor very often. They weren't getting much out of the
exercise except conversation.

If you want to maximize your workouts and get the largest return possible
on your investment of time, you need to avoid certain things. Here they are: The
Six Things That Short Change Your Workout.

1.. Talk. If you can lift a weight multiple times and talk to a friend,
you're not working hard enough. Training your muscles to perform properly
requires concentration and effort. Talk in-between your sets not during them.
2.. Isolate muscles. Many people make the mistake of exercising, for
example, their arms on Monday, their legs on Tuesday, abdominals on Wednesday
and back muscles on Thursday. You will get more for your money if you combine
more muscles at one time (click here for an example ) or perform circuit
training. You'll burn more calories after you finish and save yourself a lot of
time. Strength training 2-3 days per week is plenty if your goal is to keep your
health age lower than your actual age.
3.. Avoid tough stuff. Some drills or exercises are harder than others
like, interval training. The truth is, exercise on a regular basis is tough. If
you talk yourself out of the tough drills, the tough days, you will make it
easier to quit not just your exercise routine but other tough things in life.
Champions keep trying.
4.. Save yourself. A former client, Alex Chalfant, who went on to pitch
for UNLV, used to say that he always wanted to leave everything on the field. He
gave 100% effort every time he stepped on the mound. He certainly did that in
his rehab. The same is true for your workouts. Pick a goal and go after it.
Avoid telling yourself, "Well, next time I'll work a little harder. I'm just a
little tired today." Give it your all every time whether you feel like it or
not.
5.. Read. If you can read a magazine or a book while cycling or walking
on a treadmill, pick up your pace, or increase the resistance, or go outside and
lounge in the sun. Reading and working out mix about as well as vinegar and
water. Yes, some people, can pull this off but very few. You'll do better to
ditch the reading and just get your butt in gear.
6.. Cardio, cardio, cardio. People use "cardio" to burn fat and
typically it becomes a part of every workout. You need aerobic exercise to
maintain and improve the health of your heart and lungs, but as a fat burner,
it's just not very good. The reason is that you have to exercise for long
periods of time to burn calories and there is very little post-exercise caloric
burn. To reduce your risk of a cardiac event, walk 2 miles in 30 minutes three
days per week. That's a 15 minute mile or 4 miles per hour, a good, brisk pace
for many people. You may have to work your way up to this speed, but this is
what you need to stay healthy.
Ok - so now you know but what do you do next? First, if you haven't been
exercising for a while, visit your family physician for medical clearance. Then,
ask some friends or colleagues for the name of a personal trainer or physical
therapist or athletic trainer and spend the money to get set up on a program
that will work for you. It's worth the money to find out what to do and how to
do it. Then, go do it.

Make today count.
Doug Kelsey





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