Introduction Information
Boot Camp Priorities
1. SAFETY
Safety is always paramount and always takes precedence over all else
Notify your trainer immediately of any physical issues, i.e. sprains, strains, nausea, headache, or pains of any type. Be extremely aware of the heat and humidity, even at 515 in the morning.
2. Reaching your goals
3. Enjoying yourself
Joining a Text Group
Notification of location changes: All location changes will be communicated via mass text. You will need to join your class text group. If you’ll be attending different classes, you may want to join their text group also. You may join as many classes’ text groups as you would like. to join a text group, just follow the instructions below.
515 am – Text TUF515 to (617) 394-1386
830 am – Text TUF830 to (617) 394-1386
6:00 pm – Text TUF6 to (617) 394-1386
Hillcrest – Text hillcrest to (617) 394-1386
MHMR – Text MHMR to (617) 394-1386
IF YOU NEED TO TEXT ME, PLEASE DO SO TO MY DIRECT PHONE NUMBER WHICH IS 254-716-320
Locations
I want to reiterate THIS IS AN OUTDOOR FITNESS PROGRAM; however we will move indoors in bad weather situations. Of course being in Texas, there may always be some unpleasant weather conditions that you have to deal with and possibly even some other unpleasant conditions. There is no way to prepare for all potential problems. My advice to everyone is simple, stay positive and focus on your training, not the elements. If you will follow these simple instructions, I assure you, this will be an enjoyable and potential life-changing experience.
Woodway Boot Camp: Currently, we utilize several different training sites, however the majority of the time, we will utilize pavilion #1 (Base camp) at Woodway Park. Anytime there is a change of location, whether it be a scheduled change or a last minute change due to weather, you will be texted 45-60 minutes prior to class. If you do not receive a text, always assume we are meeting at Woodway Park, Pavilion 1. If you ever have questions about the location or any other issue, you may contact me @ 254-716-3200.
Locations that we utilize
1.) Base camp – Woodway Park, Park Rd. l, Pavilion #1
2.) Jacobs Ladder and trails at Cameron Park (not used by the 515 am class)
3.) Floyd Casey Stadium- Dutton and Valley Mills. SW corner of the stadium
4.) Flips Gymnastics – 6933 Woodway Dr, Waco TX 76712 ( Bad weather location for 515 AM only)
5.) Crossfit Waco 605 Austin Ave. (Bad weather location for all classes, except 515am class)
Hillcrest BC meets is on T/Th at 5:45 pm and normally meets at Legends Crossing, in the pond area, next door to the hospital Anytime there is a change of location, whether it be a scheduled change or a last minute change due to weather, you will be texted 45-60 minutes prior to class. If you do not receive a text, always assume we are meeting at Legend’s Crossing.
MHMR BC meets on T/Th at 4:00 pm at various locations. Call or text 716-3200 for the location on join their text group.
Attendance
I strongly encourage everyone to attend all training sessions, unless something of significant importance prevents you from doing so. If you are unable to attend or if you miss a session for any reason, please email or call to let us know everything is OK. You don’t have to give a reason, just let us know there are no problems such as injury or illness. You may email, call or text me @716-3200. Consistency is paramount if you are to reap maximum benefits from this program or any program for that matter
Nutrition
Good eating habits are extremely important for any fitness/wellness program. Don’t sabotage your fitness program by making poor nutritional choices. You can work-out like a world-class Olympian and still only experience limited success if you are consistently overeating or ingesting large quantities of junk. So, to avoid many of the modern day pitfalls that lead to poor nutritional choices, it is imperative that you become nutritionally intelligent. To help make my point, I have included the following excerpts.
The following are excerpts from The American Council on Exercise Weight Management consultant Manual
Pg 104- “Exercise-alone programs (w/o diet) have been found to increase fat free mass (muscle) and decrease body-fat percentage, while weight on the scale may change very little”.
Let’s began the program with the nutrition basics. You must be able to understand nutritional facts labels to make the correct nutritional choices. The following web-site explains it better than any other I have found. Read it thoroughly. If you have questions, feel free to contact me. Remember, our availability is one of the services of our program. If you have any questions regarding fitness or nutrition, feel free to email or call.
Understanding nutritional facts labels: http://www.cfsan.fda.gov/~dms/foodlab.html#see5
Exercise benefits you in dozens of ways, including changing your body composition (dropping body fat and adding muscle), but without some positive dietary changes, you may not see a significant loss of weight. But, remember there are dozens of benefits (other than just weight loss) to exercise. I have attached a link to a great article, 60 reasons to exercise http://www.busywomensfitness.com/exercise-benefits.html
This program isn’t about a temporary diet plan or a short term fitness regimen. It’s about a lifestyle change; one that stays with you for the remainder of your life. It’s also about helping you break down the walls of self-doubt when it comes to exercise. Most of us have had our share of set-backs in developing and maintaining a successful fitnessroutine. This program will assist you tremendously in this area. After only a few weeks of training, you will develop a new sense of empowerment, not only physically, but also emotionally and mentally.
Woodway police officers are always out in force. On Estates and Bosque, be very aware of your speed. The speed limit is 30. They will get you if you exceed that speed. Also make sure you come to a complete stop at the stop sign at Estates and Bosque. They watch that intersection very closely.
Restrooms
There is not a freestanding restroom at the park; however there is a port-a-pot at Pavilion #1.
Additional Fitness information
What is interval training?
Interval training is broadly defined as repetitions of high-speed/intensity work followed by periods of rest or low activity.
High intensity interval training HIIT for quick and effective fat loss
Today more than ever as our waistlines expand we look for ways to loose our unwanted body fat. Many turn to the latest miracle diet or to a new fat loss pill. Unfortunately loosing body fat takes work! There are no short cuts or magical pills, just hard work via a combination of a healthy food plan and the correct training program.
But before we get to the specifics of this program; to help you understand why this program works, we need to look at some basic fat loss concepts.
Notice, I use the words fat loss instead of weight loss – there is a big difference. It’s fat loss that’smost important, so just measuring your body weight doesn’t necessarily tell you anything about what’s happening to your love handles. Sothrow out the bathroom scales and instead pay more attention to how you look in the mirror or how your cloths fit .
There is much discussion and controversy about the best way to train if your goal is fat loss. Let’s get one thing straight – doing something is better than nothing! However, the best resultsfor a fat loss program are obtained from the combination of resistance training and aerobics. Don’t underestimate the value of resistancetraining. It’s essential due to helping your body hold onto its valuable muscle mass and to give you a shapely well trained athletic body. If you lose muscle, your body’s metabolism goes down – exactly what you want to avoid if you are trying to lose fat. A lower metabolism means you need to cut your calories even further or increase your physical activity to keep your fat loss on track. Resistance training should be conducted at least twice per week
No more go slow Cardio
So now to the aerobics training program – the focus of this article. Are you tired of getting a sore bum via sitting for hours on the exercise bike? Or are you like your fellow stair climber enthusiasts putting in lots of time in stepping up and down, up and down following the traditional go slow cardio and getting little reward in the fat loss department?
Have you ever wondered if there is a more effective way to loosing the spare tire you have accumulated round your waist?
Many of us have got this “more is better” aerobics attitude. But too much cardio burns muscle (protein is used as a fuel) exactly what you want to avoid if you are trying to lose weight – because as I explained above, you need to keep your muscle to stop your metabolism from dropping. A more effective way to burn fat and keep the muscle is High intensity interval training or HIIT. This type of training involves alternating intervals of moderate intensity aerobic exercise with periods of near-maximal effort.
The reason slow cardio workouts became popular is a scientific study showed low-intensity aerobic exercise burns a greater percentage of calories from fat than carbohydrates (1). But this is only half the truth. You and I are not interested in percentages we are only interested in total grams of fat burned i.e. what’s happening to our waistlines. The truth is that High intensity interval training is a better solution to fat-loss, because:
1. It is the total amount of energy from fat you burn up and not the percentage of energy from fat that’s important – with a higher intensity you burn more calories per minute. This is sweet music for busy modern exercise enthusiasts – because you get the same results in half the time!
2. High intensity interval training speeds up your metabolism and keeps it revved up for some time after you workout – up to 48 hours,something low intensity exercise fails to do (2,4).
In fact scientific studies have conclusively shown that High intensity interval training can burn your adipose(fat) tissue more efficiently than low intensity exercise – up to 50% more effectively! (3,5). This results in more fat loss.
One of the great things about High intensity interval training is it can be applied to all sorts of activities. Personally I like running stairs or sprinting, but it can be done on a treadmill, stationary bike, rowing machine, in fact any activity where you can alternate periods of high intensity exercise with periods of low intensity exercise.
Fitness promoting
Another benefit of High intensity interval training is its ability to rapidly increase your level of fitness. Peak fitness is usually defined as having both a high aerobic AND anaerobic capacity. Your maximum oxygen capacity (VO2 max – how much oxygen you can extract from the air per minute) is the best measure of your aerobic fitness. As the exercise intensity increases beyond your VO2 max, your body produces energy without oxygen (anaerobic). Its at this point lactic acid levels build up in your muscles. Your ability to continue beyond this point is called your anaerobic capacity.
Japanese scientists(Tabata) found that High intensity interval training (8 sets of 20 second maximal sprints with 10 seconds rest 5 days per week) was far superior in boosting both aerobic (14%) and anaerobic (28%) capacity compared to slower moderate intensity exercise (1 hour bike ride at 70% of VO2 max 5 days per week) which showed NO increase in anaerobic and only a 10% increase in aerobic capacity. What’s really amazing is that these massive improvements came about after only 6 weeks training. (5) They are some of the highest increases ever recorded in exercise science!
Fat Burning Zone vs. Cardio Zone
Many gyms have charts listing a “fat burning zone” and a “cardio zone” on their cardiovascular machines. These ranges are confusing because they lead you to believe that you are burning more fat, or only fat, when exercising at certain intensities.
The most important thing to remember is that exercising at a higher intensity is better than exercising at a lower intensity when it comes to burning calories. There is a lower-intensity “fat burning zone” in which you utilize a greater percentage of calories from fat than at higher intensities. However, the total number of calories burned at that rate is less. For example, let’s say you bike at a low intensity and burn 100 calories. Seventy-five of those calories burned might come from fat. At first glance, that looks good. But if you bike at a higher intensity for the same period of time, you might burn 200 total calories, with 125 of those coming from fat. Your percentage of fat calories burned drops, but you burn more total calories and more total fat calories at the higher intensity.
The bottom line: for sustained weight loss, you have to burn more calories than you take in. Trying to focus on burning fat calories won’t help. Calories are calories –the goal is to burn as many as possible.
In addition there are other advantages with High Intensity Interval Training:
• More effective – the higher the intensity the shorter the time you need to use training to get results.
• Trainings effect – the higher the intensity the faster you increase your fitness
• Calorie burning – the higher the intensity the more calories you burn per minute
• Metabolism – the higher the intensity the more you will increase your metabolism
• After training fat burning effect– the higher the intensity the more fat your body will burn after training, plus the carbohydrate you eat will be used to fill up your bodies carbohydrate stores and not used to make fat!
• Muscle mass – – the higher the intensity, the bigger the positive effect on your muscle mass. The more muscle you have the larger your metabolism and the more fat you burn every second of the day.
It’s fine to exercise at a moderate heart rate in the so called Fat burning zone because it’s important to exercise and enjoy it. But don’t get fooled into thinking that exercising at a lower intensity is more effective than a higher intensity. If you want to lose fat there is no reason to keep your heart rate down, instead train at the highest intensity you can within the time frame you have allotted to your training session.
To maximize High intensity interval training do it first thing in the morning
To optimize you fat burning training do it early in the morning on an empty stomach. Just drink a glass of water and have a small snack (energy bar or banana) and go for it. First thing in the morning your body’s carbohydrate stores are low due to sleeping and fasting for 8 hours, this may result in more effective fat burning compared to other times of the day.
In addition your metabolism will be raised for the rest of the day giving an even bigger after exercise fat burning effect. Plus the feel good factor must not be underestimated – and once you have done your training you can enjoy the rest of your day!
After each High intensity interval training session to immediately start the recovery process consider consuming a meal high in protein. A protein rich drink will help you recover faster and supply you with the necessary building blocks to maintain your muscle mass.
Conclusion
In today’s world we are all short of time. It therefore makes sense to get the most out of the time we spend exercising. Doing something is better than nothing, but if you are looking for afast effective way to burn fat, combine resistancetraining with High intensity interval training. Don’t listen to the so called experts who advocate the best way is to sit on the exercise bike doing hours of go slow cardio – they are wrong. The “fat burning zone” doesn’t exist. The next time you are in the gym look around at the people exercising the traditional go slow cardio method, are they getting results? Scientists have conclusively shown High intensity interval training to be more effective way of burning fat because you not only burn a lot of calories during training but the after training fat burning affect is also significant. The bottom line is with High intensity interval training you burn more fat and as an added bonus rapidly improve your fitness in training sessions lasting less than 30 mins – saving time in your busy daily schedule!
Rate of Perceived Exertion (RPE)
RPE may be the most versatile method to measure exercise intensity for all age groups. This rating relies on how hard you feel you’re exerting yourself during exercise.
The scale rates how you feel (both physically and mentally) as it relates to the intensity level. The scale ranges from 1 to 10, with the recommended RPE of 5-7 for most adult workouts. This means that at the height of your workout, you should feel you are working “somewhat hard”, nearing “very hard”. Using the RPE works well because it is individualized based on your current fitness level and overall perception of exercise.
1 – Very, very light
2 – Very light you can converse with no effort.
3 – Moderate can converse comfortably with little effort
4 – Somewhat hard conversation requires some effort
5 – Harder conversation requires quite a bit of effort
6 – Even harder conversation requires a lot of effort
7 – Very hard conversation requires maximum effort.
8 – Very, very hard no-talking zone.
9 – Extremely hard no-talking zone.
10–Max total exhaustion
When using this rating scale, remember to include feelings of shortness of breath, as well as how tired you feel in your legs and overall fatigue.
Moderate Intensity vs. Vigorous Intensity
You may have seen recent talk in the media about the new guidelines for physical activity. The U.S. Government publishes these guidelines which discuss “moderate” and “vigorous” intensity. So what does that mean? Moderate intensity workouts provide health benefits such as reduced risk of high blood pressure, certain cancers, stroke and diabetes. Vigorous intensity workouts provide those benefits, plus aid in weight loss and increased muscle mass. Here is how to distinguish between the two:
Moderate: Moderate activity ranges from 40-60% of someone’s max heart rate. For most people, that would be walking a mile in 14 to 23 minutes. Moderate-intensity activity causes a slightly increased rate of breathing, and it feels “light” to “somewhat hard”. Individuals doing this type of activity can easily carry on a conversation.
Vigorous: Activity above 60% of max heart rate. (220 – Your age = max H.R.) Walking a mile in less than 14 minutes, jogging, cycling, and playing endurance sports would all be considered vigorous activity. These activities result in increased rates of breathing and sweating and feel from “somewhat hard” to “very hard.
Most of our H.I.I.T will be conducted at an R.P.E. of between “6” and “8”
References:
1. SM Phillips, “Effect of training duration on substrate turnover and oxidation during exercise,” J Appl. Physiol. 81.5 (1996): 2182-2191
2. A. Tremblay, et al., “Impact of exercise intensity on body fatness and skeletal muscle metabolism,” Metabolism 43 (1994): 814-818
3. J. Smith and L McNaughton, “ The effects of intensity of exercise and excess post-exercise oxygen consumption and energy expenditure in moderately trained men and women,” Eur. J. Appl. Physiol. 67 (1993): 420-425
4. R. Bahr and O.M. Sejerste, “Effect of intensity on excess post exercise oxygen consumption,” Metabolism 40.8 (1991) : 836-841.
5. I. Tabata et al., “Effects of moderate intensity endurance and High intensity intermittent training on anaerobic capacity and VO2 max,” Med. Sci. Sports Exerc. 28. 10 (1996) : 1327-1330
6. I. Tabata et al., “Metabolic profile of High intensity intermittent
