NIFS Healthy Living Blog

We’ve all heard the saying, “There are no stupid questions,” but there are a lot of questions that take a lot of effort and thought to answer correctly. One such question comes to mind when we are discussing fitness: “What should I do first, cardio or strength training?”

I would say that sounds pretty cut and dry, and the answer would just be in a textbook reference somewhere, but solving this conundrum will not be so simple. When you put it in perspective, it’s almost like asking what comes first, the chicken or the egg? Both are necessary and complement each other, but the overall outcome of your fitness results could very well be determined by whether you do your cardio before or after your strength training.

Define Your Goals

While wearing your fitness investigator hat, first ask the question: “What are my fitness goals?” This will be a defining moment, because your goals will directly influence your cardio decision. Instead of thinking about what you are burning (carbohydrate or fat) to fuel your workout, think a little more about specific goals, such as increasing your cardiovascular endurance, decreasing body weight, increasing muscular strength, and so forth. 

Goal: Cardiovascular Endurance

If your goal is to increase cardiovascular endurance, the most sensible next step is to perform cardio exercise and vice versa with increasing muscular strength (Roizen, 2014). Although there has been some research on the topic, a 2013 study at the Life Science Division at Lawrence Berkeley National Laboratory found that both walking and running were beneficial to good health, and went so far as to say that walking may be even more beneficial to good health (which is also a topic we will cover in a future blog. 

This makes it seem as though normal individuals with sensible goals can make their lives a lot easier and focus on more manageable ambitions, such as the aforementioned weight loss, etc.

Goal: Losing Weight and Gaining Muscle

Probably the most commonplace goal I hear as a personal trainer is, “I want to lose weight, and gain muscle.” How does that fit into our cardio vs. strength training riddle? Without spending a huge amount of time reading tomes of fitness research, alternating the cardio and strength order and doing various cycles is one way to make sure both of your goals are met and you continue to have a well-balanced regimen. Variety is the spice of life, is it not? 

I encourage you to continue this discussion in the comments area. As we go along our fitness quests, we do not have to go alone. A Health Fitness Specialist can provide some much-needed guidance, and can lend a helping hand when you need to be lifted back on the wagon. Feel free to stop by the NIFS track desk, or call to schedule an appointment today!

Rejoice and evolve,

This blog was written by Thomas Livengood, NIFS Manager, and Trainer, and posted in loving memory of him and all the great blogs he wrote for NIFS over the years.

You have finally achieved your goal of adding some lean muscle mass, so what now? Where do you go next? The next step I would take would be to train your body to use those newly developed muscles to their fullest potential. This increase in strength building can come from numerous sources, some of which you may have already experienced.

Strength improvements may be developed from different types of training and at different times in programs. Many of these improvements can be obtained through two modes: neurological adaptations and increases in muscle cross-sectional area (CSA; muscle size). 

Neurological Adaptations

Neurological adaptations can be noticed only days after starting a new training program, depending on your experience with resistance training. If you have no prior experience with it, the stimulus of a few sets of different resistance exercises over one or two days might give your body enough reason to improve its strength levels. But how could the body possibly get stronger in one or two training sessions? Did your muscles get any bigger? No. Your body (the brain, specifically) is becoming more efficient at firing those muscles you have used to meet the demands you have placed on them. 

Quick improvements, like those via neurological adaptations, will not always be achievable. Your brain/body will catch up to what you are doing eventually, which is why other modes of training are important. 

Increases in CSA

Another type of strength development is to increase the muscles’ cross-sectional area, or make the muscle bigger. This can be achieved by following my previous blog, which goes over muscular hypertrophy and different variables you need to control to get it. When a muscle becomes larger, it simply has the ability to create more force than it did when it was smaller. This will definitely lead to increases in your strength levels.

If you plan to follow the structure that I have laid out for you over this series of blogs (Cardio Workouts, Muscular Endurance, and Muscle Building), you are ready for that next step. You may have put on some lean muscle mass (hypertrophy), or you may not have. Regardless, you can still take your strength training to the next level. 

Strength improvement in this sense is almost a combination of the two modes of development I stated earlier, neurological adaptations and increases in muscle CSA. You have new muscle that you have worked hard to build, but now you need to train your body to get that muscle firing at optimal levels. Your new muscle needs that neurological adaptation. 

Recommended Workouts

True strength training is time consuming, so be ready for a lot of downtime between sets. When you start your program, try 2 to 3 sets with repetitions ranging from 1 to 5 (heavy weight!) on your core lifts (bench, squat, and deadlift). Add in a few more strength exercises after the first few weeks. 

Rest periods can vary; however, you want to have at least 2 to 5 minutes between sets. This is CRUCIAL for strength development. You want to make sure you are 100% rested or very close to it. This will allow your body to perform at the highest level during each set. The more you hit this high level, the easier it will become to fire those muscles, which increases strength levels. 

Get after it!

This blog was written by Alex Soller, NIFS Athletic Performance Coach. To find out more about the NIFS bloggers click here.

High-Intensity Interval Training (HIIT) has “swiffered” the nation in the past decade or so and remains one of the top hot topics of the fitness world. We also use terms such as Metabolic Condition (MetCon), Metabolic Resistance Training (MRT), and Energy System Training to categorize this high-octane method of training. You may know MetCon best by the crazy stuff you do that makes you feel absolutely exhausted, but invincible.

WARNING: It should never be the goal of any MetCon training session to end up in a sweaty pile of your former self. You should be upright and feeling invigorated and not annihilated.

The health and fitness benefits of this style of training are numerous! Benefits are mainly fat loss, an increase in energy demand (calorie burn) during and even after the training session, and even an increase in your aerobic capacity, just to name a few. But just like any other style of training (strength, power, endurance), it can be easy to fall into a rut in the methods and exercise selection of your MetCon training session. Here are a few simple and fun ways to change up and spice up your metabolic conditioning training session.

REMEMBER: Training can be simply defined as providing a stimulus that forces the body to adapt resulting in change (for example, increased calorie and oxygen use). So to alter a training session, think of manipulating the stimulus.

Change the Equipment

It’s comforting to stick to pieces of equipment we know best and have used many times for our training purposes. But you are doing yourself a disservice by not adding in new pieces that usually come with new adaptions. Battling ropes, rowing ergs, kettle bells, medicine balls, and my personal favorite the Airdyne bike are all great tools that can be used to manipulate the stimulus. These are also the things that make this style of training so much fun. The body will be forced to adapt, triggering the affects you are looking for.

Change the Intensity

The intensity of your training session of course plays a huge role in achieving the desired outcomes. Many metabolic conditioning sessions are based on time as a measurement of intensity and duration. For example, I am sure you are familiar with the Tabatta protocol of 20 seconds of max work followed by 10 seconds of rest for 8 rounds. Many time combinations are used (depending on your fitness level and program progressions), such as :30/:30, :40/:20, and :45/:15. 

Using time is great, but it could get monotonous, leading to decreased effort and lack of enjoyment. A great alternative is using calorie goals to set your interval as with a rowing erg, or the Airdyne bike (there it is again!). Racing to a predetermined distance is a great way to spice things up as well. Lastly, using repetitions and repetition ladders (10, 9, 8, 7,…1) allows you to simply count your way to completion and can be used with minimal equipment such as one kettlebell or a resistance band. 

Change the Environment

One of the easiest ways to get more out of your metabolic conditioning session is to simply change up your environment. Going outside is a great start when manipulating this training variable. Grab your equipment, get after it, and get some vitamin D all at the same time. On your way outside, invite some of your friends and training buddies to join you. Make the workout more of a competitive challenge to help redefine what you once thought of as limits. Research has proven that you work harder and enjoy training while in a group setting. Use the power of a strong group to get more out your training session.

Two Example MetCon Workouts

TRY THESE: Here are 2 sample MetCon training sessions using some of the preceding tips.

#1: Airdyne Calorie Sprints: 10 minutes

Race to 10 calories resting for 5 calories and try to complete as many rounds as possible in 10 minutes.

#2: Kettle Bells in the Park

Get outside, get a group, and complete the following as quickly as you can.

Working from 10 Kettle Bell Swings, 10 Goblet Squats, 10 Push-ups down to 1, but the swings will always be 10.

Example: 

• R1: 10/10/10
• R2: 10/9/9
• R3 10/8/8 … 
• Down to 10 Swings, 1 Goblet Squat, 1 Push-up
  

This blog was written by Tony Maloney, Health Fitness Specialist. To find out more about the NIFS bloggers, click here.

You may have been around the gym environment when TRX training came about and wondered what the benefit of using those straps could be. I remember hitting the weight room in college and thinking, “What on earth are those? And how could I possibly get as good of a workout with them as I do with lifting?” After spending only about 20 minutes on them, I quickly learned how suspension training using body weight could really build strength and challenge the entire body, no matter the movement!

The TRX was invented by Randy Hetrick, a Navy SEAL. His idea was sparked while on a SEAL mission, with a question arising of, “How can we stay mission-fit while on deployment?” With limited materials, Randy used parts of a parachute and a jiu-jitsu belt to create his first model, and soon he was off doing several exercises that we are familiar with today.

Benefits of Suspension Training

There are several benefits to using TRX in your workout. Science proves that it is effective in increasing muscular strength! Here are a few that really stick out:

• Incorporates nearly every muscle of the human body. If you have ever taken a class or done some of even the most basic exercises, you quickly see that core activation is one of the most important aspects.
  
  
• The workouts are simple yet very challenging, and you can easily complete a total-body workout only using one piece of equipment in 20 minutes.
  
  
• The straps are also very mobile, and you can take them outside or on the road. You can even attach them to the back of a hotel room door to get a workout! 
  
  
• With an easy adjustment of your body, TRX training is safe.

A Quick Workout

I challenge you to take a TRX class at NIFS, give it a try on your own, or ask an instructor to teach you a few things. Here is a quick workout that can be done in 20 minutes or less. Give it a try and let us know what you think!

• 10 Rows
• 10 Jump Squats
• 10 Knee Tuck/Pike Combos
• 10 Hamstring Curls
• 10 Pushups
• 10 “Y” Pulls

This blog was written by Amanda Bireline, Fitness Center Manager. To find out more about the NIFS bloggers, click here.

Cue DJ Jazzy Jeff and the Fresh Prince because it is summer time—FINALLY! This is the time of year when we get to enjoy more sun and more fun, and smiles and laughter are abundant.

With the energy level rising as the temperature rises, we tend to look for new and fun ways to challenge ourselves somehow in our lives: decluttering the house (a must, by the way), updating the landscape, spending more time with the kids, or taking on some kind of physical challenge to help keep you moving forward. 

Tons of events are popping up all around with the arrival of the nice weather, designed to challenge any and all fitness levels. Finding the physical challenge that is right for you is a fantastic way to spice up your current fitness routine and challenge your limits, perceived or actual. 

Besides some of the obvious physical benefits from creating and completing a fitness challenge, such as improved body composition and an increase in strength and endurance, accepting a fitness challenge can provide so much more. Here are just a few.

Inspires You to Return to Your Drive Toward Excellence

It can be easy to lose some fire over the course of a long year. Even the most committed fitness enthusiast (yours truly included) can be unable to find the drive sometimes to stay vigilant in striving to improve. Taking on a new challenge can provide the spark that will reenergize your commitment to excellence.

Establishes a Timeline

One important characteristic of a well-stated goal is to have an established timeline to reach it. Without a specific date for completion, it is not a goal; it is a dream. If the challenge is on a certain date, and you have 6 weeks to train for it, you have yourself a well-defined timeline. This will not only allow you to complete your current challenge, but also hammers home this important concept of a timeline for future goals.

Incorporates New Movements and Modes of Training

If you are planning on taking on a challenge that you have never done before, there’s a very good possibility that you will have to perform brand new movements and adopt a new training idea. This could be just what your body and mind need to push your limits to create new ones.

Creates Powerful Personal Bonds with Fellow Athletes

The power of working with a group of likeminded individuals is colossal and life changing. When you take on a challenge together, the relationship that will be formed is long lasting and built on mutual respect. I have seen countless strangers join together to complete an event or training program, only to become the best of friends and continue to work toward improvement.

This blog was written by Tony Maloney, Health Fitness Specialist and Fitness Center Manager. To find out more about the NIFS bloggers, click here.

Rome wasn’t built in a day, and neither is a physically fit and healthy body. The great city was built as the result of the culmination of years and years of hard work. From streets to buildings, each single brick or stone was set with a vision in mind to create the best city in the world. I’m sure many mistakes were made throughout the process; however, those mistakes were only microscopic setbacks in the overall plan.

In exercise, the same rules apply. Some programs you try may yield great results; others may fall flat. You may see success for a couple months and then plateau. Remember: it is all a part of the process. Having a strong fitness foundation sets you on the best path to success in your goals and helps minimize the fitness mistakes you make along the way.

Physically fit characteristics must be set individually. These specific traits, such as cardiovascular fitness, muscular endurance, muscular strength and power, and body mobility, are all equally important. They are the foundation of building a strong and healthy body. You must work on them to maintain or improve your current levels. The majority of individuals possess the ability to improve their current state of health throughout these fitness aspects. Whether or not they choose to address them is another story.

Cardiovascular Fitness

I start by talking about cardiovascular fitness. When it comes to starting a program, begin with the basics: running (or walking), biking, and rowing. These three modes of exercise can all be used to help build that cardiovascular base that you can improve upon continually throughout your exercise program. Although it may seem like it is very basic, all individuals need to have some sort of cardiovascular base they can work off of. Without it, your ability to get through workouts (running, lifting, etc.) will be compromised.

My Recommendation: Intermediate Skill Levels*

• Run/Walk: 10 minutes at a moderate pace
• Bike: 10 minutes at a constant and moderate pace
• Row: 10 minutes, 1 minute at a fast pace, 1 minute at a slow pace

*Adjust time or intensity based on your individual skill level.

Part 2 of this blog series will focus on muscular endurance and how to structure your workouts to improve your muscles’ ability to withstand long-duration workouts.

As always, get after it!

This blog was written by Alex Soller, MS, CSCS, IUPUI Strength and Conditioning Coach and NIFS Trainer. To find out more about the NIFS bloggers click here.

I consider myself a group fitness junkie. While I either teach or complete a group fitness class most days of the week and feel very comfortable and confident taking a wide range of classes, I remember the days when I was SUPER nervous about stepping foot into unfamiliar territory.

To this day, there are five things I do as preparation before every single group fitness class to help ensure that I get the most out of my workout and have a blast while doing it!

1. Map it out.

If I am attending a new-to-me class at a studio I have never been to, I make sure to figure out where the studio or fitness center is a day or two before the class. I also call to ask about parking. Many fitness centers have their own parking lots, but some rely on street parking or reimburse you after you pay. Are there showers? If not and you need to shower, it’s good to know this ahead of time so you don’t wind up in a bind! It’s a huge stress reliever and timesaver to figure out those details ahead of time.

2. Pack my bag and pick out my workout gear the night before.

As an avid morning worker outer, laying out my clothing and gear the night before is crucial, so that I don’t forget anything while I’m a bit groggy at 5 a.m. That being said, I pick out my clothes and gear the day before even if my workout isn’t in the morning! I find that it makes it easier to get there and it’s one less thing to worry about when I’m already a little nervous about trying a new-to-me class. I also do this with classes I have been to over and over again. I would hate to forget something or run late because I couldn’t find something that I needed. 

3. Arrive early.

Maybe it’s just me, but I like to “get in the zone” before a workout. Arriving at a class 10 to 15 minutes early allows ample time to speak with the instructor (if I’m new or have an injury he or she needs to know about), get out any necessary equipment, meet my neighbors, relax, and get a good spot!

4. Set a mental and personal goal.

If you’ve attended a yoga class, most classes ask you to “set an intention” for your practice. I have found that this is a great habit to get into for any fitness setting, whether it’s a boot camp class, BODYPUMP, yoga, Pilates, or small-group training. Setting a goal at the beginning may seem intimidating at first, but I find that it really helps me keep focus when my body is tired and my mind wants to give up on the last couple of reps.

Some example goals that help me get the most out of my workout are the following: 

• Having fun.
• Pushing through one more rep when I want to give up.
• Increasing the weight I lift by a certain number of pounds.
• Listening to my body and modifying if necessary.

It’s so important to drink enough water, especially when being active. I make sure to set out my water bottle the night before with all of my other gear, and I take a few sips while I head into class. It is ideal to drink about 20 oz. of water 2 to 3 hours before class, but if you wake up and work out first thing, do what you can. Drink another 10 to 15 oz. of water 30 to 60 minutes prior to class, and attempt to drink around 8 oz. of water within a half hour of exercising. Trust me, your body needs it! 

Ready to try a group fitness class at NIFS? Not a member? Try a class for free today!

This blog was written by Tara Deal Rochford, contributing writer, group fitness instructor, and author of healthy living blog Treble in the Kitchen.

As a natural-born morning person, many people frequently ask what my secret is for bursts of energy before the sun rises. While I may naturally be a morning person, there are a few things that I do in order to guarantee a successful morning workout because, believe it or not, there are times that even I find it hard to drag my bod to the gym to start my day.

Here are my top 5 tips that will prepare you for a successful morning workout.

1. Plan it into your schedule. 

Personally, I can’t just wake up and “wing it” when it comes to my workouts. I need to have something planned ahead of time. Whether it’s meeting a friend for a workout, taking my favorite group fitness class, or planning out a treadmill run, taking the guessing game out of my morning workout gives me something to look forward to and helps me mentally prepare the evening before.

2. Lay out your clothes and anything you need for the next day the night before.

Even though I may be a morning person, it still takes me a bit longer to do things first thing in the morning. Also, if I have my clothes (shoes, socks, and undies included!) already laid out, I feel like there are no excuses keeping me from the gym if I wake up feeling a little less than motivated. If I am going somewhere after the gym (like straight to work), I make sure to have all bags packed, ready to go, and laying by the door so I don’t have to do any extra work when I first wake up.

3. Pack/plan breakfast.

For me, I always eat a little bite of something before my early morning workouts. Despite my little pre-workout snack, I am almost always starving by the end of my morning workout and I’m ready for an actual meal. Packing a breakfast (something like overnight oats or hard-boiled eggs and fruit) allows me to get the nutrients I need to start my day so that I keep that energized feeling going throughout the day. Having a healthy breakfast packed and ready to go also helps me avoid less healthy yet ultra convenient breakfast options.

4. Go to bed early.

This may seem like a no-brainer, but I honestly think it’s the most important thing on the list. Sleep is so, so important, and if you stay up late or get inadequate sleep, you won’t be doing your body any favors. Getting enough shut-eye will ensure that you are strong for your morning workout and in a great mood throughout the rest of the day.

5. Remember how great you will feel AFTER.

You know that feeling you get after a super-sweaty workout—energized from the inside out, that slight shake in the muscles as a little reminder of the hard work you put in, and you look at the clock and realize most people haven’t even eaten breakfast yet! For me, that feeling of “getting it done” before the day has even started is invaluable. Now, when you come home exhausted from a draining day at work, you can kick back and relax without a hint of guilt.

This blog was written by Tara Deal Rochford, contributing writer, group fitness instructor, and author of healthy living blog Treble in the Kitchen. Meet our other NIFS bloggers.

This is a milestone year for me, so I have decided to do a workout of the day using my new age as the number of sets, reps, or length of time of the workout.

Why did I decide to do this? As I have gotten older I look for confirmation of my youth not being lost. I still feel I can do workouts that I did in my collegiate basketball days. This motivates me, and I hope it will motivate many of you as well. I am not signing up for this “muscle leaking” phase that we all fall into as we age.

My Exercises

The bases of these workouts vary so that I get a fine mix of strength, endurance, and recovery days. I have had some struggles finding variety in each, but given my job, this is a problem I can work through. After 1½ months I cannot say I am in “such great shape,” though I do feel stronger since many of the workouts have included bodyweight exercises.

The easiest place for me to start was with pushups, and then the moves spin off. I also wanted to include legs since they are big muscles, which burn big fat. The back needs consideration as it is key to a good posture, in addition to the core. So of course plank exercises take care of this. Who doesn’t love a great plank?

As for the off days, some good yoga moves have been rejuvenating (though 50 downward-facing-dog stretches into pushups was tougher than expected and had to be broken up a bit).

There have been days when I realized I had not attempted anything close to 50 of something. A quick set of bridges one day, a pike plank the next, and 50 mountain climbers after a workout quickly filled the quota.

The Power of Group Workouts

I do need to thank my workout girlfriends who have been willing victims to these Power of 50 Workouts. Albeit begrudgingly, they do the work with me. Of course those older than me love it; those younger wish they had picked their own age for the repetition scheme.

My suggestion is to pick your number and #challengeyourself daily!

Good luck! 

This blog was written by Kris Simpson. Read about our other NIFS bloggers here.

BOSU. Does that stand for “both sides utilized,” or “both sides up”? To some of us, it’s a half-blue ball thing that makes our crunches doable; to others, if done right, it can make some exercises downright brutal. Whatever the case may be, the BOSU ball is an intriguing piece of exercise equipment that won’t soon be tossed in the Shake Weight pile. The ball, being flat on one side and domed on the other, allows its user not only a vast range of exercises, but also progressions and regressions that are easy to follow.

How to Use the BOSU

Exercise on the BOSU can be a little tricky when you are first starting out. We like to classify BOSU fitness in two categories: BOSU Exercises and Exercises on the BOSU. Exercises on the BOSU are any exercises you can do without a BOSU ball; just do that exercise on the ball (for example, squat and press, lunges, and pushups). BOSU exercises are any exercises that require a BOSU ball to complete (for example, Get down Get Up and Plank Jacks). Depending on fitness levels, you can make your exercise program easier or harder depending on where you start. The more BOSU exercises you have in a workout, the more challenging that workout will become.

When we take a look at progressions and regressions for BOSU exercises, there are several aspects we can touch on:

• Balance: For balance, we look at stability points of contact with the ball or ground as our progression/regression tool. Take away a point of contact with the ground or ball and immediately whatever exercise you are doing becomes much more challenging (dead lift vs. single-leg dead lifts). If you add a point of contact with the ground, the exercise will become easier (such as using a dowel rod to help balance while standing on the BOSU with two feet).
• Senses: The other factor we like to touch on includes your movement senses (sight, touch, and hearing). For an easy demonstration, stand on one foot. Then stand on one foot with your eyes shut. On a BOSU, this would be exponentially harder. Movement also challenges the senses. Try standing on a BOSU and looking around left and right or up and down. Again, this makes your normal exercises harder. Combinations of balance and sensory progressions make for some of the toughest BOSU exercises.

Your BOSU experience may come in the form of a fitness class (check out our BOSU class video), or you may do it solo in the privacy of your own home. Fitness professionals can help you determine what progressions and regressions are right for you. The BOSU may be out of your comfort zone, but there are tools to make it easier and to build your confidence. The BOSU ball is a good tool for your fitness toolbox; take a moment and see how it can make a difference for you.

Ready to try BOSU or another group fitness class at NIFS? Not a member? Take a class for free!

This blog was written by Thomas Livengood, Health Fitness Specialist at NIFS. To find out more about the NIFS bloggers click here.