The Fitness Guru

A new study published in The Journal of Strength and Conditioning Research suggests that runners can gauge their recommended level of exercise intensity by a simple “talk test”. Researchers had runners recite the Pledge of Allegiance (though quickly noted that foreign born runners would be allowed to recite nursery rhymes) as they were running at greater and greater intensities.

A pace where it’s just starting to become difficult to recite The Pledge of Allegiance is a good indicator of when trained athletes have reached their recommended exercise intensity, according to the study by Carl Foster, Ph.D., and colleagues of University of Wisconsin-La Crosse. They write, “A simple submaximal evaluation, based on Talk Test responses during incremental exercise can define the absolute speed necessary to provoke appropriate training intensities.”

Previous studies in nonathletes have suggested that the “talk test” is a useful indicator of the ventilatory threshold (VT)—the point during exercise at which breathing starts to become increasingly difficult. If the person can’t comfortably recite the Pledge ( or nursery rhyme) all the way through, it means that he or she has likely passed the VT and that exercise intensity is “unacceptably high.”

Compared to standard measures, this test provided a useful rough measure of desired exercise intensity. When exercising at about or below the level appropriate for their level of training, all runners were able to recite The Pledge of Allegiance comfortably.

In 1987, Bob Chase told us all that we should be able to talk, but not sing– great advice and apparently 24 years ahead of the curve.

So if you haven’t yet made the switch to using a heart monitor (and why haven’t you?!?!) the “talk test” may prove a great indicator.

Rock on!!

Hey gang!

New, quick podcast on muscle soreness and exercise…….a couple o’ tips, a word to the wise……give a listen…..

The Fitness Guru

 

www.fitnessgurunyc.com

The Fitness Guru

 

www.fitnessgurunyc.com

January 19, 2010 1:30 pm

to

April 5, 2010 4:30 pm

The Fitness Guru Teaching Lab Pilates Apparatus Certification is a 600 hour course covering the Reformer, Wunda Chair and Cadillac Pilates apparatus. Our extremely contemporary approach focuses of the on the development of the eye and intellect of the instructor to properly access postural imbalances and apply the most effective exercise selection possible to rebalance the body of each individual client. Students are encouraged to utilize the primary principles of Pilates to innovate new exercises using the incredibly versatile equipment.

Classes will begin on Tuesday, April 6, 2010.

Classes will be held on Tuesday afternoons from 1:30 pm to 4:30 pm for twelve weeks.

For more information, click HERE

To sign up, click HERE

February 27, 2010

to

May 8, 2010

The Fitness Guru Teaching Lab Pilates Apparatus Certification is a 600 hour course covering the Reformer, Wunda Chair and Cadillac Pilates apparatus. Our extremely contemporary approach focuses of the on the development of the eye and intellect of the instructor to properly access postural imbalances and apply the most effective exercise selection possible to rebalance the body of each individual client. Students are encouraged to utilize the primary principles of Pilates to innovate new exercises using the incredibly versatile equipment.

Classes will begin on Saturday, February 27, 2010.

Classes will be held on Saturday afternoons from 12:30 pm to 3:30 pm for twelve weeks.

For more information, click HERE

To sign up, click HERE

December 4, 2009 6:00 pm

to

December 6, 2009 6:00 pm

This 19 hour Pilates Mat Certification course is recognized by the Pilates Method Alliance. It is a comprehensive course encompassing anatomy as it pertains to the Pilates exercises, the16 fundamentals and 27 mat exercises. The Fitness Guru believes in teaching contemporary Pilates utilizing a neutral spine. The course is given over 3 days the hours are as follows: Friday 7:30pm-9:30pm Sat. & Sun.10am-6pm all testing is done on Sunday afternoon. Study materials include: study binder with written descriitions of all information and photos, 1 DVD of the fundamentals and 1 DVD of the Mat Exercises.

This comprehensive weekend will take place at Harmony Pilates, 720 Monroe St. E508, Hoboken, NJ, under the brilliant and caring supervision of Mary Vogt.

For sign up information, please click HERE

If you have any questions regarding this or any of our certifications, please email us at answers@fitnessgurunyc.com.

Ummmmm…….

I am all in favor of physical fitness for children today. Heck, I am running the marathon this Sunday for Team for Kids, a charity dedicated to bringing fitness into public schools.

But I’m not sure about this five year old.

Guiliano Stroe is now in the record books for the fastest 10 meter handstand walk with a weighted ball between his legs.

So is he the hero of pre-K fitness? The victim of his pumped up dad (no doubt the disembodied voice doing all the counting in the video)? A wonderful salute to Darwinism? You decide……

The New York Times Wellness blog published a piece the other day about “core” training. “Core” is one of those words that has seemed to overwhelm the fitness industry, as certain terms will every so often. Everyone is focused on training their cores. “My trainer focuses on my core and training my core and so my core is powerful and I love my core.” I hate “core”–not the muscles but the term. I run a certification program for instructors and one of the first things I say to them is “Never, ever use the word ‘core’. At least not in my presence.” The word core is a crutch, a catch-all term that has made its way into the trendy magazines to the point where everyone uses it, regardless of whether or not they know to what they are referring.

The NYT blog is quick to point out that all this core-centric talk may not be doing much to insure the health of the modern American back. I agree 100%. There is absolutely no benefit from focusing on the abdominal muscles to help to strengthen the lower back. In fact, if you focus on just the abdominal muscles, you may be doing yourself far more harm than good. But I don’t like the idea that the focus is without merit; rather, I think it is necessary to expand the focus.

First point: pain is usually the result of an imbalance in the body. The imbalance may be create by a traumatic force, like a fall, or it may be created by repetitive stress, like sitting poorly in a desk chair or sleeping on a non-supportive mattress. If you focus simply on the abdominal muscles, you are working hard to create that imbalance.

Second point: the problem with SO MANY trainers and training techniques is that the focus is on muscular activation without regard to structure. The spine has an ideal state, an ideal form which allows it to serve as support to the body and as a shock absorber for any trauma that body may experience. When an individual moves away from that ideal position, the individual is doing away with all the support that the spine natural offers. When we exercise in that compromised position, we are ASKING for trouble.

Solution: trainers have to have a better understanding of posture in its ideal state and how to evaluate the postures of the clients they train. Right now, many trainers lack that ability. Consequently, all this “core” focus serves to reinforce bad, and sometimes painful, habits. Secondly, trainers have to understand that in order to attain balance in the body, all the muscles of the “core” must be trained: the many muscle groups of the abdomen, pevis and lower back. In addition, balance must be reach in the limbs in order to preserve balance in the torso.

It’s not as simple as making people do crunches or stand on a wobble board. That’s simple linear thinking that is a disservice to all who would look to the training profession for answers.

It would help to get people on the same page. Why is it that the government insists on licenses for massage therapists and physical therapists, but there is absolutely no criteria for personal trainers, Pilates and yoga instructors, et al. All the people in these professions are charged with the care and well being of human bodies. Shouldn’t the bar be set as high as possible?

We’ve been talking about it for a while. Now it is about to get going.

The First Annual TFG NYC Marathon Team!!

Well, “team” is a bit much. We are just a bunch of normal folk, like friends you have or people you might bump into on the subway. But we are going to run the NYC Marathon. Some of us are running a marathon for the first time and some of us are running to try and beat our best time. But all of us are running for Team for Kids, a great charity dedicated to helping our city’s kids get and stay fit.

And we want you to join us. If you are already planning on running but just want some free advice and some running buddies; or if you have always wanted to try but just didn’t think you could make it, now is your chance.

Email Michael RIGHT NOW at michael@fitnessgurunyc.com and add the subject line “I Want To Run”.

Training kicks off this weekend and we would love to have you on board!!

Check out this podcast debunking (fun word) some fitness myths.

The Fitness Guru

 

www.fitnessgurunyc.com