Athlekinetix Blog

A new study has come out in showing that exercise in school is not all that it’s cracked up to be. Researchers studied three schools focusing on the amount of PE the students got each day. The kids at the fancy, private school had much more PE and overall physical activity before the end of the school day than the other two schools. But, interestingly, the researchers determined that the increase of PE or other physical outlet at school made no difference quantitatively in children’s total daily physical activity level.

The findings determined that students from all three schools got about the same amount of physical activity and intensity level over the course of an entire day regardless of whether there were additional structured periods of exercise at school. The idea being that if you as a student were very active during the school day, then when you got home you were more likely to take it easy. Conversely, if you sat at a desk all day, you would be playing outside or riding your bike after school to burn off the excess energy. Researchers said the key was to focus on the big picture of the entire day of activity, rather than look at what happens before the final bell rings at school.

The timing of this study seems awfully coincidental to me in these economic times of major budget cuts in schools. Recess and PE in schools across the country are becoming a distant memory. How convenient that science now says “Guess what, PE doesn’t matter anyway.” I respectfully disagree.

In this day and age, when children are popping ritalin like candy, it is an injustice to say that barely existent exercise in our schools could possibly be beneficial to the health and welfare of our children. In fact, studies have shown just the opposite. Intense exercise is especially helpful to children with ADHD in helping them stay focused.

The premise of looking at exercise as a whole entity rather than a segment of a day, is also flawed in my book. It sounds good to say that children will run home to engage in physical activity if they were sedentary all day, but the truth is children today have no problem being sedentary 24 hours a day. The primal urge to exercise is lost on this video game generation because they have never developed the habit of vigorously exercising every day. Call it me, but the lack of regular PE class in school can’t be helping in this regard.

In a perfect world of schools valuing the mental, physical, and emotional health of its students as much as the academic health, an hour of PE would be mandatory for all students kindergarten through 12th grade. PE, if done well, is so much more than releasing pent up energy. It establishes the lifelong habit of daily physical activity, teaches you skills to improve your game, and challenges your body physically. PE should, at a minimum, be the base line of physical activity for children of all ages. Whatever happens after 3:00 is just value added. In this time of alarming childhood obesity rates, it seems irresponsible to justify the absence of physical education in our schools as scientifically irrelevant. Nothing is more relevant for our future than the physical health and well-being of our nation’s children.

A guaranteed way to end a run prematurely is to get hit with a bad case of side stitches. These stabbing pains on the right side of your belly below your rib cage are not merely annoying, but are downright   painful enough to sideline you. Once a side stitch occurs, it is almost impossible to get rid of it without stopping running.

Side stitches are muscle spasms in your diaphragm. They are most often caused by improper breathing techniques while running. Short shallow breaths are breeding grounds for side stitches. The best way to breathe in order to avoid side stitches while running is to take deep breaths and exhale when the left foot hits the ground. This takes the pressure off of the right side of your body where your organs are being jostled upon every impact.

Beginner athletes and people who are out of shape are more predisposed to side stitches than others. The best way to avoid side stitches if you are new to running or need to get better conditioned, is to run slower and longer. I often find for beginner runners, it is a good idea to avoid talking while running because talking can make your breathing more erratic and shallow. Beginner runners should also avoid running too fast at the onset of a run. Ease into your run slowly and you will be more likely to avoid side stitch torture.

Studies also point to dehydration as a leading cause of side stitches. Make sure you are properly hydrated before you begin your run and then take little sips of water during your run, if necessary.
Also, avoid eating up to three hours before running and avoid eating hard to digest foods. Running on an empty stomach ensures your stomach won’t rub up against your diaphragm because you are too full. Err on the side of less food when you are in doubt.

It has also been found helpful to strengthen your core muscles. A stronger core helps you become a better runner and helps you avoid the dreaded side stitches.

Side stitches are, thank goodness, a temporary problem. Once you make running a regular part of your fitness routine, side stitches will disappear. Your breathing will get deeper and you body will become more conditioned to running. The more often you run, the better you will feel doing it.

Plyometrics is a fancy way of describing exercises that require fast, powerful movements. When you think of plyometrics, you think of explosive power. Athletes for all sports benefit greatly from plyometric training. Vertical jumps are vital for basketball and volleyball players. Tennis players and soccer players improve their games with learning how to quickly change direction which is a plyometric skill.

In fact, I would be hard pressed to think of any sport in which athlete performance is not enhanced by plyometrics. Studies have shown that plyometrics improves performance in “vertical jumping, long jumping, sprinting, and sprint cycling.” Guess what, even if you are not a competitive athlete, you can train like one by doing plyometric exercises regularly.

Plyometrics is important to incorporate in every exercise program. It requires no equipment, elevates your heart rate immediately, and makes your legs and core incredibly strong and powerful.

A popular exercise DVD series called P90X, has a plyometrics DVD. It is an hour of plyometric training. Adding a few plyometric exercises to your exercise routine is beneficial, but for most people an hour of plyometrics can be a bit intense. I tried this DVD the other day for the first time.

There were some things I found positive about it. First, it was refreshing to do exercises that on my own, I don’t regularly do. By doing the P90X plyometrics video, I realized how easy it is to benefit from plyometrics by just adding a few of these exercises into my current workouts.  Squat jumps with rotation and lunge jumps were a few of my favorite exercises. My quads were burning and my heart was thumping. Sustaining explosive movements for up to 60 seconds at a time is challenging.

I also liked that plyometrics can be done anywhere with no equipment required. Good tennis shoes and a soft surface to land on are a good idea, but other than that anyone can spit out these exercises any time of day without limitations. People with knee or hip or other joint problems should probably not do plyometric exercises, however, because injuries can be exacerbated by the jumping.

The repetition of plyometric exercises on P90X I found to be a minor drawback, but for me to incorporate a few of these exercises into my daily routine made this issue inconsequential. I found humor in the DVD when they were talking about the need for keeping a bucket nearby in case I had to hurl in the middle of the workout because of the intensity. In my opinion, buckets are not a necessary accessory for this workout. The plyometric exercises were challenging, but definitely doable. Modifications to the exercises can be made easily and you can take a break at any time.

Sometimes its great watching a DVD for exercises that you can’t typically find classes for in your local gym. Plyometrics hour long classes at local gyms are few and far between. Athletes have known about the benefits of plyometric training for a long time. P90X has made plyometrics accessible for the home exerciser.

I’m not sure the WNBA will suddenly be calling me because P90X made my vertical leap amazing, but I am sure that plyometrics training will ultimately make me stronger in whatever exercise program I participate in.

One of The Biggest Loser’s “losers”, Tara Costa, lost 108 pounds so far.  She shared one of her favorite workouts this week in OK magazine.

 10 minute mile
   9 minute mile
 10 minute mile
 20 push-ups
   9 minute mile
 20 push-ups
   9 minute mile
 20 push-ups
   8 minute mile
 20 push-ups
   7 minute mile
 20 push-ups

That’s an impressive 6 miles in 52 minutes with 100 push-ups.  There are a few things that struck me about this workout though when I read about it. I am physically fit and workout intensely daily, and this workout sounds challenging even to me. I guess what I find interesting is that even 108 pounds lighter, Tara is still almost 200 pounds. Her current weight is 186 pounds. I have no doubt that she does this workout and kudos to her. I just have trouble believing that most women who are pushing 200 pounds, can run a 7 minute mile first of all and second of all can sustain the cardiovascular endurance and intensity required of this workout.

The beauty of The Biggest Loser franchise is that it motivates so many people around the country who are struggling with their weight to get started eating right and exercising. It shows them that losing even extreme amounts of weight is possible without surgery or starvation diets. The downside of The Biggest Loser to me, however, is this ‘typical workout’ of a Biggest Loser contestant.

Yes, in 12 weeks time contestants lose 100 plus pounds. What people at home don’t realize, and the contestants themselves don’t even fully realize, is that the circumstances for losing this amount of weight so rapidly are not realistic. Contestants on The Biggest Loser exercise up to 8 hours a day under constant supervision of a personal trainer and limit their daily caloric intake. This is not to say that people on their own can’t achieve this weight loss. It is to say, however, that most people regardless of whether they are trying to lose 100 pounds, cannot and should not exercise to this extreme.

It is not a stretch to say there are many overweight people that have seen Tara’s workout and think to themselves that this is how Tara lost 108 pounds. Tara also said since coming home from the show she runs at least 6 miles every morning and then does spinning and weight training in the evening. Once again, people are listening to every word and thinking this level of commitment and intensity is what is required to lose the weight Tara lost. Instead of motivating, this can be defeating to people who have never exercised before and are obese.

Don’t get me wrong, no one believes more in the power of exercise than me for leading a healthy lifestyle. I get worried, however, when exercise routines and daily exercise habits are showcased that are unrealistic for most athletic types, let alone people struggling with their weight and wanting to follow in Tara’s footsteps.

Go ahead and try Tara’s Biggest Loser Workout.  It is a perfectly fine cardio workout. Just be sure to not feel like a loser if you can’t do it.

AthleKinetix is a non-stop, high intensity, no choreography, no boredom, no rest class which incorporates the use of all the group exercise equipment you have in your studio or for small group personal training. The exercise library mix and match system of 400 exercises is the key differentiating factor of Athlekinetix training. No class is ever the same. Innovative, challenging classes can be created in minutes by any instructor or trainer.  Attendees walk out the door with a small size exercise library and know how to select, cue, and execute these exercises in order to create  dynamic, changing classes every time they teach.

How is AthleKinetix Different from other Existing Programs?
Interval Training:  Interval training, by definition, is a high intensity workout with purposeful breaks in intensity in order to bring the heart rate down. With AthleKinetix, the base heart rate stays consistently higher than an interval class because of no rests between exercises.  Sporadic bursts of anaerobic intensity take the heart rate even higher.  An AthleKinetix resistance training class is as challenging cardiovascularly as an intense Spinning class.
Boot Camp: Boot camps often are running based which can create and aggravate joint injuries. The very nature of boot camp tends to be competitive and favoring front-runners in the exercise pack. Exercisers who lag behind are often left behind.  AthleKinetix is inclusive and non-competitive and has no running component at all. Every exercise can be adapted and modified easily.  In addition, the outdoor elements of boot camps limit the exercise equipment that can be used by the participants.  With AthleKinetix, at least 5 different pieces of equipment are used every class. AthleKinetix is not an “indoor boot camp” either. There are no drills, sprints, suicides, and stations. AthleKinetix exercises flow from one into another with no breaks in between. Every AthleKinetix class targets muscular strength and endurance, cardiovascular endurance, balance, flexibility, and core stabilization. AthleKinetix specifically engages the synergist and stability muscles in every exercise performed.  Boot Camp does not.
 
Circuit Training: Circuit training is station based where participants go from one place to another and perform an exercise for a period of time and then switch stations.  Classes are often self-directed with the instructor acting as timer and announcer.  Confusion often arises at stations when people forget what they are supposed to do.  Circuit classes can be repetitive and predictable.  The only confusion in an AthleKinetix class, in contrast, is muscle confusion.  All equipment is set up in front of each exerciser and there is no repetition of any exercise the entire class. Because the exercises constantly change, class after class, there is no predictability and burn-out.

Multi-Equipment Classes: Just because different “toys” are used, doesn’t make it AthleKinetix.  Many multi-equipment classes spend a lot of time on choreography and sequencing, building one exercise on the back of another until you have done 100 of the first move and are looking for the nearest exit door.  AthleKinetix, on the other hand, focuses on exercise fundamentals. There is no choreography and the exercises are presented in their entirety at the onset.  In addition, multi-equipment classes tend to have exercises divided up in segments depending on the equipment used whereas with AthleKinetix, all the equipment is used interchangeably in a fast paced flow. The equipment is kept at the participant’s side for quick transition of all equipment. There are no more than 2 or 3 exercises with the same piece of equipment before it is switched.

Multi-Modality Classes: There is pilates/yoga, kickboxing/step, Spinning/strength but there is nothing out there that incorporates multi-modality and multiple equipment into one intense jam packed hour of surprises.  In AthleKinetix,  there might be power yoga, Pilates, plyometrics, stability balls, medicine balls, bands, dumbbells, mat work, relaxation at the end, kickboxing, isometric holds, deceleration drills – it all depends on the selection from the vast exercise library. There is no way to predict what is coming.  NO REPEATS, NO REST, NO BOREDOM!

How could I as a group exercise instructor who has been teaching every type of group exercise class for 25 years recommend substitutes? Aren’t our reactions to substitute instructors like how we felt about substitute teachers in school, minus the spit balls?  Unfortunately, if you are one of those loyal exercisers who would never step foot in your favorite class if a substitute was teaching it, then you are missing out on a beneficial exercise opportunity.

There are reasons to embrace your favorite instructor’s absence once in a while. First, everybody knows how important cross training is, yet we are all creatures of habit when it comes to exercise.  The same people take the same classes day in and day out. A substitute instructor is actually a built in cross-trainer. Even if the class is still the same spinning or kickboxing class you always take, a different instructor once in a while is good for your body. Every instructor brings their own personality and unique style of instruction into a class.  Your muscles respond to exercises that challenge them in new ways.

It is refreshing sometimes to have a change of instructor. The music is different, the exercises are different, and the energy is different. 

There is an old saying that a mother’s job is to teach her children to fly, even knowing that one day they will fly away. The same goes for group exercise instructors. I have done my job well as a group exercise instructor if you can exercise strong and learn something new in my absence.

A little change is good once in a while, just don’t get too used to it.

One of the best exercise tools to invest in costs no money and can yield amazing returns. A good exercise partner can be invaluable to your exercise program. One of the reasons personal training is a cottage industry in the fitness world is because studies have shown people are more likely to commit to exercising if they believe that somebody is expecting them to show up.

The idea of adding exercise to your daily agenda like a business or doctor’s appointment is a similar idea in terms of commitment, but not nearly as effective as having another person expecting and counting on your arrival.

Personal trainers are useful and can be an excellent complement to your exercise program, but finding a partner to exercise with is equally beneficial and rewarding. The trick is finding the right partner. It might be less obvious than you think.

An exercise partner should not be your best friend (or you might not stay best friends) and it should preferably not be your significant other. Treat this important decision like a business decision. Who can I pick where the only aspect of the relationship is exercise based? This is important for several reasons. A primary role of an exercise partner is to motivate you to exercise with no excess baggage or expectations attached. You want exercise to be a release and outlet from the daily responsibilities and stresses in your life. If your exercise partner is heavily involved in your life, exercising together will be complicated and oftentimes compromised.

Another misnomer when it comes to exercise partners is that both of you should be at the same levels of fitness. This is not only not required, but in fact can work against the partnership lasting. A better strategy is to choose someone with similar fitness goals and a good work ethic. It will only take a couple times of being stood up to realize you made a mistake in your choice for an exercise partner. An effective partner makes you show up and bring your “A” game every time you work out.

I was one of those that believed I preferred to work out alone, because I am in good shape and committed to exercising intensely and regularly. I no longer believe that. Everybody needs someone to push them to be better, stronger, and faster.

My exercise partner gave this to me recently from a running magazine in an article about exercise partners. I don’t know which magazine it came from, but I saved it in my wallet as a reminder for why we exercise so well together. It is about this man’s exercise partner, Harvey. “If you get up and meet with your running partner who is watching your progress, skillfully pushing you forward, laughing at all of your bad jokes, ignoring your slow speed and gasping breaths—if you’ve been tapped by the running gods of extreme good luck, then you have a Harvey.” Go find your Harvey and your life will be enriched in more ways than just exercise.

Finally the focus on Michelle Obama, across the pond as they say, is no longer about her arms or the crumpets she will eat when sipping tea with the Queen.  Headlines today were about Michelle Obama’s abilities and what she represents for women all over the world. She is a smart, independent, powerful woman. In this day and age, thankfully, there are many intelligent, strong women being recognized in their personal and professional lives for their achievements.

What’s interesting to me is that women are not afraid to be strong and powerful in their everyday lives, but when it comes to exercise, many women are self-deprecating, self-defeating, and greatly underestimating of their abilities. Why are women afraid to look and act strong when they exercise?

Nothing is wimpier than seeing women using 1 pound dumbbells. We can conquer the world, but we can’t curl dumbbells that might pretend to challenge our muscles?  I can guarantee you Michelle Obama doesn’t use 1 pound dumbbells. And what is with girl push-ups by the way? We can run for President, be CEOs of large corporations, and affect major legislation in this country, but we can’t do a push-up that is not on our knees? I’m not asking you to channel Demi Moore in GI Jane, but is it too much to ask to do a regular push-up? Push-ups, in my opinion, might just be the best arm exercise ever, but I know Michelle Obama already knows this. Have you checked out her arms lately?! I can guarantee you she doesn’t do girl push-ups either.

Why are strong women hiding in the far back corner of exercise studios? We are leaders in the world, but we don’t have enough confidence in ourselves to stand front and center in an exercise class? Michelle Obama wouldn’t be standing in the obstructed view section of class, and neither should you.

Women are strong and confident in all areas of our lives, except when it comes to our bodies. Maybe Michelle Obama will teach us not only the exercises she does to get those arms, but will teach us, in the meantime, to exercise like the powerful women we are.

My 14 year old son didn’t know how to swim a year and a half ago. Of course, he knew how not to drown, how to play a mean game of Marco Polo, and how to float on a good blow-up lounge chair in the water without tipping over. But, he did not know a butterfly kick from a dolphin kick or a freestyle stroke from a breast stroke. He for sure did not have the cardiovascular endurance to make it across the pool for one lap without stopping.

Fast forward to today and he just competed in the Junior Olympics and is the fastest sprinter on his competitive swimming team. His success definitely has to do with his rigorous training schedule, but I think it may also have to do with his swimming wardrobe.

The very first day my son joined the swim team, he was wearing the board shorts that were in fashion for the beach. He had no goggles, definitely no swim cap, and no fins. His swim coach taught him to swim, but not that first day. The coach said to my son ‘if you want to be a swimmer, you need to look like a swimmer’ and then he walked away. Competitive swimmers wear skin jammers, swimming caps, and goggles. Before my son ever jumped in the pool, he looked like the competitive swimmer he hoped to become.

This lesson applies to all of us. Stop wearing baggy t-shirts that are 100 years old and sweats with holes in them to work-out. Athletes wear clothes that showcase their muscles. How can you even know what muscle you are working if your muscles are hidden behind layers of ratty clothes?  Moreover, if you are working out like a machine and your body is becoming leaner and more toned, you won’t even notice or get to revel in your progress because you are hiding your beautiful body.

If you dress like the athlete you want to become, you will train like that athlete and become one.

If you need a little extra motivation to exercise, maybe take some time to listen to interviews with Michael J. Fox or read his new book Always Looking Up. As he faces the challenges of living with Parkinson’s Disease, he remains eternally optimistic about the way he leads his life.

In a recent interview with Oprah, Michael J. Fox said something very profound that is motivating when it comes to exercise. He said that he did not choose to have Parkinson’s, but that is the only thing in his life beyond his control. Everyday there are hundreds of choices that he can make in order to lead a healthy, productive, and happy life.

Happiness is a choice we make daily and so is whether we exercise. Nothing makes Michael J. Fox happier than being able to lace up his skates and ice skate on a rare reprieve from his debilitating symptoms. I felt this way when watching Christopher Reeve as well. Christopher Reeve lived one of the most physically active lives before his accident. What he wouldn’t have given to be able to walk again, let alone exercise?

We are blessed with our bodies that are strong and capable of accomplishing amazing physical feats. When you don’t lace up your tennis shoes to go exercise because ‘you just don’t feel like it’ or ‘you hate to exercise,’ think about people like Michael J. Fox and Christopher Reeve who would give their eye teeth to exercise.