Keeping a training log is crucial. It will help monitor distance, time and RPE(rating of perceived exertion). RPE is a 0-10 scale which measures the intensity of the workout. This is a log of my training schedule and how I cross train. The reason I train this way is because it's a lot of fun. It also keeps my body sharp by challenging it in different ways every time I train. By doing this I know that my body will be able to handle what ever adventure/physical activity I throw at it.
Contact Fitness Expert Outdoor (206) 227-8612
Email: Fitnessexpertoutdoor@hotmail.com
Enoying life.
Friday, January 21, 2011
Monday, January 10, 2011
Resistance training.
Resistance training is extremely beneficial no matter what your sport or outdoor activity. By engaging in a resistance program as little as once or twice a week, you can see an increase in strength, flexibility, muscular endurance and bone mineral density. Other benefits include reduction of body fat and a lower risk of injury.
Resistance training programs can consist of weights, resistance bands, machines, and body weight. I personally try to stay away from machines. When using a machine you are disengaging all the muscles except the one the machine is specifically designed to work. The one exception where machines are beneficial is for rehabbing injuries. You can then use a machine to stress a specific muscle in a very controlled environment. If you want the most out of your workout switch to free weights. Free weights are much more functional because you are forced to use your stabilizing muscles along with primary muscles to move the weight. If you want even more bang for your buck incorporate equipment that will add a balance characteristic to the exercise. For example instead of doing a dumbbell press on a stationary flat bench grab a stability ball this will take the place of the bench. By doing this you are not only engaging your chest muscles but you are also working core stabilizers and muscles in the legs. This is an advance exercise and should not be done without proper hands on instructions.
Sets and reps should be tailored to your goal. If you are training for power keep the reps low between 3 to 10 and sets high 3 to 5. For muscular strength/endurance reps should be between 10-15 and 2-3 sets. For endurance keep the reps high 15 plus for 2-3 sets. Reps and sets aren't the only way to train, try using time. Do as many reps as you can do in one min. After one min. move on to the next exercise keep track of how many reps you completed for the exercise and you can monitor improvements. Time in between exercises and sets should be limited try not to rest for more than 30sec. This will keep the heart rate up and challenge the body’s cardiovascular system.
Final thought: Resistance training is extremely beneficial for everyone especially the outdoor enthusiast. You can see benefits such as increase in strength, endurance and a decrease in injuries. Meaning you can play harder longer and more often. Whether it be hiking in the mountains, kayaking the rivers, surfing in the ocean and everything in between. Incorporate resistance training into your life and enjoy the rewards. These are only a few basic suggestions and ideas about resistance training before starting any new exercise program make sure you are cleared by your doctor and get proper instructions by a fitness professional.
Contact Fitness Expert Outdoor (206) 227-8612
Email: Fitnessexpertoutdoor@hotmail.com
Resistance training programs can consist of weights, resistance bands, machines, and body weight. I personally try to stay away from machines. When using a machine you are disengaging all the muscles except the one the machine is specifically designed to work. The one exception where machines are beneficial is for rehabbing injuries. You can then use a machine to stress a specific muscle in a very controlled environment. If you want the most out of your workout switch to free weights. Free weights are much more functional because you are forced to use your stabilizing muscles along with primary muscles to move the weight. If you want even more bang for your buck incorporate equipment that will add a balance characteristic to the exercise. For example instead of doing a dumbbell press on a stationary flat bench grab a stability ball this will take the place of the bench. By doing this you are not only engaging your chest muscles but you are also working core stabilizers and muscles in the legs. This is an advance exercise and should not be done without proper hands on instructions.
Sets and reps should be tailored to your goal. If you are training for power keep the reps low between 3 to 10 and sets high 3 to 5. For muscular strength/endurance reps should be between 10-15 and 2-3 sets. For endurance keep the reps high 15 plus for 2-3 sets. Reps and sets aren't the only way to train, try using time. Do as many reps as you can do in one min. After one min. move on to the next exercise keep track of how many reps you completed for the exercise and you can monitor improvements. Time in between exercises and sets should be limited try not to rest for more than 30sec. This will keep the heart rate up and challenge the body’s cardiovascular system.
Final thought: Resistance training is extremely beneficial for everyone especially the outdoor enthusiast. You can see benefits such as increase in strength, endurance and a decrease in injuries. Meaning you can play harder longer and more often. Whether it be hiking in the mountains, kayaking the rivers, surfing in the ocean and everything in between. Incorporate resistance training into your life and enjoy the rewards. These are only a few basic suggestions and ideas about resistance training before starting any new exercise program make sure you are cleared by your doctor and get proper instructions by a fitness professional.
Contact Fitness Expert Outdoor (206) 227-8612
Email: Fitnessexpertoutdoor@hotmail.com
Tuesday, December 14, 2010
Fueling.
There is one thing that every outdoor activity or exercise has in common and that is calories are being burned. This is why fueling and eating a balanced diet of carbohydrates, fats and proteins is extremely important. Think of your body's energy system like a fire. You start with it stoked full of wood, putting off tons of heat and energy. As time goes on and no wood is added the fire starts to weaken and eventually goes out completely. This is the same with your body, as you start your activity/exercise your tank is full. Glycogen, glucose, fatty acids and protein (protein mostly only used as energy in endurance activities) levels are at their full mark. As you exercise your body burns all these things just like a fire burns wood. If you don't replace these substances as they are being burned your body will start to fail or burn out, many athletes call this hitting the wall. Here is a link to help estimate how many calories are being burned based on the activity http://www.meals.com/Meals-Tools/Activity-Calorie-Calculator.aspx?gclid=CJmwyq2D7aUCFRhCgwod_Q9Gpw
There are many products out on the market that are designed to be compact and easy to digest. Examples: power bar, hammer nutrition, GU, etc. I strongly believe in these products but I do recommend trying out different ones to find out which product works best for you. You can find these products at most grocery, running, cycling, and outdoor stores.
Recommendations
1. Prior to any outdoor activity/exercise eat a well balanced meal rich in carbohydrates, fats and proteins 60min to 90min before starting giving time to digest. The size of the meal will decide how much time you will need to digest. DON'T eat a huge meal right before activity/exercising. This can lead to gastrointestinal distress.
2. Drink often. Staying hydrated is just as important as eating, with small sips of water or sports drink every 15min. For activities lasting more then 60min consuming a sports drink like Gatorade will help keep sodium and electrolyte levels balanced.
3. Eat every 30min to 45min. Eating something small and easy to digest will keep energy levels up. Sport drinks have calories too. If hydrating with a calorie dense drink eating can be prolonged to 1hr to 1hr 15min.
4. After activity/exercise eat a well balanced meal rich in protein and continue to hydrate.
Final thoughts
Fueling is extremely important. By being smart and staying ahead of it you will ensure your body is running at peak performance no matter what the activity. Follow these simple recommendations and remember that every body is different. Something that works for one person may not work for another. That is why it is extremely important to listen to your body.
Contact Fitness Expert Outdoor (206) 227-8612
Email: Fitnessexpertoutdoor@hotmail.com
There are many products out on the market that are designed to be compact and easy to digest. Examples: power bar, hammer nutrition, GU, etc. I strongly believe in these products but I do recommend trying out different ones to find out which product works best for you. You can find these products at most grocery, running, cycling, and outdoor stores.
Recommendations
1. Prior to any outdoor activity/exercise eat a well balanced meal rich in carbohydrates, fats and proteins 60min to 90min before starting giving time to digest. The size of the meal will decide how much time you will need to digest. DON'T eat a huge meal right before activity/exercising. This can lead to gastrointestinal distress.
2. Drink often. Staying hydrated is just as important as eating, with small sips of water or sports drink every 15min. For activities lasting more then 60min consuming a sports drink like Gatorade will help keep sodium and electrolyte levels balanced.
3. Eat every 30min to 45min. Eating something small and easy to digest will keep energy levels up. Sport drinks have calories too. If hydrating with a calorie dense drink eating can be prolonged to 1hr to 1hr 15min.
4. After activity/exercise eat a well balanced meal rich in protein and continue to hydrate.
Final thoughts
Fueling is extremely important. By being smart and staying ahead of it you will ensure your body is running at peak performance no matter what the activity. Follow these simple recommendations and remember that every body is different. Something that works for one person may not work for another. That is why it is extremely important to listen to your body.
Contact Fitness Expert Outdoor (206) 227-8612
Email: Fitnessexpertoutdoor@hotmail.com
Saturday, December 11, 2010
About Me.
My name is Blake Hanley. I've lived in the beautiful northwest my entire life and could not imagine living anywhere else. I graduated from Lake Washington Technical College with an associates degree in applied science and a certification of completion for fitness/exercise specialist. I currently hold an NSCA-CPT certification which I obtained in 2007 and I am also a certified white water raft guide through ACA. There has always been two things that I am extremely passionate about.... fitness/exercise and the outdoors. I believe that outdoor exercise isn't just good for your body but its good for your soul. One thing that I have learned is that training indoors can dramatically increase performance outdoors no matter what the activity is. This is why I started Fitness Expert Outdoor to help the average active outdoor enthusiast reach the next level.
Contact: Fitness Expert Outdoor at 206-227-8612
Email: Fitnessexpertoutdoor@hotmail.com
Contact: Fitness Expert Outdoor at 206-227-8612
Email: Fitnessexpertoutdoor@hotmail.com
Friday, December 10, 2010
Personal training for the active outdoor lifestyle.
Are you an outdoor enthusiast that loves heading to the mountains, oceans and rivers on the weekends to play? Rather its hiking, biking, surfing or skiing. They all have something in common fitness. If you're looking to increase performance, reduce injuries, and just be able to play harder, longer and recover faster. Come train with Fitness Expert Outdoor. Fitness expert outdoor is a one on one personal training company that is geared towards the outdoor enthusiast. We are not about how big our biceps are or how much we can bench. We are about being healthy, having fun and increasing our performance at what we like to do. Wether it be the extreme of climbing mountains or as simple as working in the garden longer. Fitness Expert Outdoor can help you reach your goals.
Contact: Fitness Expert Outdoor at (206)-227-8612
Email: Fitnessexpertoutdoor@hotmail.com
Contact: Fitness Expert Outdoor at (206)-227-8612
Email: Fitnessexpertoutdoor@hotmail.com
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