NIFS Healthy Living Blog

Not long ago, we posted a blog entitled “Where Do ‘They’ Come Up with These Exercise Names?” in which I discussed some of the more bizarrely named exercises and provided a little background for each. Here I’d like to extend that process and discuss Personal Trainer Lingo 101 (aka “Where Do ‘They’ Come Up with These Exercise Names? Part 2). We have all heard fitness center lingo for workouts such as Pyramid Sets, AMRAPS, Supersets, and so on, but what do they mean? Some of them make sense; others, not so much. Enjoy!

Pyramid Set

A pyramid set has absolutely nothing to do with building a stone structure in Egypt, but the method’s format does look similar to that of a pyramid when diagramed out. The pyramid set is a routine that is made of several rounds in which the reps decrease and weight increases each round until you reach the fewest reps you are attempting. Typically you would perform 10, 9, 8, 7, etc. until you reach one repetition. This is common practice for someone who wants a good workout without too much thinking. 

When you have completed your pyramid set, you can complete the workout by doing a “reverse pyramid set” by increasing reps per set and decreasing weight until you reach the original starting point. 

AMRAP

AMRAP is an acronym for “As Many Reps/Rounds as Possible.” This is meant to be a one-set-only bout in which maximal effort is given until exhaustion. Once your AMRAP is over (whether you are using time or effort as your end point), you will need to rest before attempting the same lift again. Many people like to do an AMRAP at the end of a workout to squeeze the last drops of energy out of their workout. 

As a funny side note, I like to think that if I were to give all my “might” on any particular exercise, I would therefore no longer have any “might” left and would need to take a nap to recover. The point is, even if you give all your effort, your body and mind probably won’t let you get that far before they shut down and you need to recover. As a challenge, Cara Hartman from NIFS shows a perfect example of this in her NIFS video blog series called Cara’s Weekend Challenge. 

Supersets

A superset sounds pretty fantastic! It is quite a handy technique that involves two complementary exercises working back to back in order to decrease rest time, promote calorie burning, and help keep your workout flowing smoothly. NIFS Intern Morgan Richardson adds, “For an awesome leg workout, I like to perform deadlifts followed by a round of plyometric box jumps.” Another example would be following your triceps extensions with biceps curls (or vice versa). You could say that would be “two tickets to the gun show,” but we will have to save that for the next installment of Personal Trainer Lingo 101.

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There are so many terms, phrases, and gym lingo that we hear every day. Some are pretty obvious; others make us wonder what the trainers were thinking when they came up with the names and concepts. One thing we do know for sure is that it is a lot of fun to talk about them and sometimes poke a little fun. Fitness is a serious matter, but that doesn’t mean we can’t have fun doing it!

If you have any Personal Training Lingo 101 questions, please post them in the comments section below. We would love to discuss them (maybe you can even stump the trainer!). 

Until next time, Rejoice and Evolve,

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

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.

With an element of self-consciousness and a mystery to some, non-contact bruises due to exercise can cause some discomfort and become a deterrent to those who really need exercise but don’t want this side-effect. Typically occurring following an intense bout of exercise (such as a marathon), non-contact bruises appear even though the individual may not have physically injured the area.

Other types of bruises occur more often than not from some type of physical trauma. If you have experienced this exercise side effect or just are curious about the topic, we will take a closer look at the bruising phenomena simply known as a contusion.

What Causes Bruising After Exercise?

Several factors are associated with these developments, including age, experience, current medication, and genetics. Most bruises occur following a significant accident, fall, or surgery, but not always. Some bruises are caused by some underlying weakness in the blood pathways. The exercise (whether it is extensive “pounding the pavement” or “pumping the weights”) intensifies over the course of time, leading to a bruise effect. 

The bruise, usually bluish, purple, or green, is caused by small ruptures in blood capillaries that seem to develop near the recent trauma site and can be more or less serious depending on the severity of the injury. 

On a side note, people who are bruised due to being struck are only amplifying the issue by exercising. The bruise will go away slower, stay the same, or even get worse. Other issues other than bruising that come up include swelling and pain (WebMD, 2015).

How to Heal Contusions

The best remedy for a bruise is to rest the body part that is bruised. Applying a slight pressure wrap can be helpful. Normal pain management devices such as ointment and Tylenol seem to be the most common treatment for aches and discomfort. 

You can also look to a dietitian to see whether your diet is a contributing factor (MD-Health, 2015). People low in certain vitamins and minerals are more apt to the bruise effect. Your age and medications can cause blood to thin, leading to an unmerited bruise (WebMD, 2015).

If the problem persists, I would recommend calling your physician. If your physician feels that your condition is not serious, you can resume exercise when you feel comfortable doing so. Most likely, you can resume normal activity following recovery. Your bruise can just be a simple reminder that our bodies are pretty amazing machines and we need to take care of them to ensure we can continue to “pound the pavement” or “pump the weights” for a long, long time. 

Rejoice and Evolve,

Cardio, short for cardiovascular exercise, has been around for a while—really, since the beginning of time, if you think about what cardio is and what it does for our bodies. In essence, we are doing cardio all the time, just at various intensities (if we weren’t, we would not be reading this!). The primitive man did cardio to stay alive, the Pan-Hellenic Games of Ancient Greece introduced cardio as a sport, and in modern times we do cardio to replace the manual labor that produced enough calorie consumption and expenditure to keep our bodies lean and strong.

There are many types of cardio that we do to stay in shape, and many arguments about which equipment is best for burning calories. Of the cardio that is mentioned, running and walking usually come up most in discussion about which is the better cardio. Here, I discuss this topic and get to the bottom of this fitness impasse.

Running Pros and Cons

There are always two sides to a story. Running, obviously the more rigorous of the two, carries many benefits, including strengthening the heart and lungs, improving blood flow and circulation, burning calories, etc. 

There can also be a case made that running isn’t all it’s cracked up to be. A lot of wear and tear on the body occurs over the course of a runner’s life, whether it is your feet, knees, or hips (Weil, 2015). 

Walking Pros and Cons

On the other end of the spectrum, we can look at walking for cardio in the same light. The benefits of walking include calorie burning, but vary to include stress reduction. The impact of walking is definitely less on the cardiovascular strength side, but it provides much-needed exercise to individuals who cannot physically run (Caton, 2012). 

From the calorie-burning standpoint, walking can burn as many calories as running, assuming you do the same amount of work. This means that it will take you longer to burn 100 calories walking versus 100 calories running. 

Running and Walking Are Both Good!

One thing that I have learned both professionally and personally is that not everyone is a great marathon runner, and not everyone has time to be a successful cardio walker. The main thing to take away from this message is that cardio, whether it is through walking, running, biking, or swimming, is essential to good health, feeling your best, and sustaining a long and productive lifestyle (Thompson, et al, 2013). 

I encourage anyone who is not currently doing cardio to start (albeit slowly) incorporating a cardio program into your life. The discussion here really isn’t about whether running is better than walking, but that we do something to get going and make the effort to better ourselves. There are no sabertooth tigers to chase us around anymore, but we can see results by incorporating the most simplistic of exercises, walking and running, into our routines.

We can help! NIFS training staff is eager to meet you and help you develop your fitness program. Stop by the NIFS track desk to schedule a consultation today!

Rejoice and Evolve,

Sunny days and warm weather are now upon us. It’s hard to complain about a pretty day, except when you are confined to an indoor lifestyle or job. Outdoor fitness is exactly what you need to get rid of the blues, but I’m not talking about running or boot camp. Indianapolis is packed with fitness activities just waiting to be discovered. Parks throughout the city are highlighted by fitness trails, open fields, and accessibility. The opportunities are only increasing as we, hopefully, move toward a more health-conscious society.

In this blog we are going to think outside the box and explore some outdoor fitness options that are not only good exercise, but also fun and stimulating.

Paddleboarding

Paddleboarding, a mode of recreational transportation, has been around much longer than you might think. When it was first invented is undetermined, but evidence of its existence dates back to early exploration of the Pacific Ocean in the late 1700s by Captain James Cook. 

Fast-forward a few hundred years and you will see paddleboarding nearly everywhere, including rivers, lakes, and oceans. Because it enables you to take in scenery and nature, paddleboarding can be both calming and serene. On the other hand, in some windy conditions, paddleboarding is completely challenging, giving the rider a great workout. Riding the tide for extended periods of time provides plenty of balance, core stability, and endurance opportunities for the aquatic enthusiast.

For paddleboarding in Indianapolis, visit local shops such as Rusted Moon Outfitters to see demonstrations and buy gear to satisfy your paddleboarding needs. If you are a beginner and would like lessons, another local company, Salty Dog Paddlesports offers not only training sessions, but also more advanced yoga classes on paddleboards!

Geocaching

Geocaching is a fun outdoor recreational activity that combines old-school orienteering and treasure hunting with modern GPS technology. The concept of geocaching is not new; following clues and landmarks to find hidden treasure has been around for a long time. 

In this modern-day search for “x” on a treasure map, individuals use clues via internet videos or posts to find hidden packages or containers yielding log books to sign your name, often a small prize, or even another clue to find your way to another hidden site. The treasures aren’t necessarily huge in size; the excitement comes from successfully navigating your way to the treasure. After the site is discovered, it is neatly hidden away so that another geocacher may discover it. 

Because it usually takes place outdoors in rugged terrain and involving hiking and walking, a geocacher’s main needs include comfortable clothes, shoes or boots, and a functioning GPS system. Most cell phones have GPS built in already, so becoming a geocacher is even more convenient than you think. Geocaching is happening in Indiana, and the Indiana Geocaching website is dedicated to it. There is plenty of information regarding upcoming events and links to other national geocaching clubs. Channel your inner Indiana Jones while you are actually in Indiana!

Disc Golf

One of the fastest-growing recreational sports and activities, disc golf is quickly becoming more than just a niche hobby. The concept of disc golf, obviously, is derived from traditional golf, including the terminology. Disc golfers typically throw one of their many discs (each one has specific characteristics, not unlike drivers, irons, and putters) from a tee box toward a basket on a pole. Score is kept with eagles, birdies, par, and bogeys. 

Sprinkled throughout Indianapolis are several disc golf courses that offer a variety of challenges and an opportunity to experience some of the many scenic neighborhood parks that otherwise may go unnoticed. There is even a disc golf organization (Indianapolis Disc Golf Club) that holds several notable tournaments, bringing in top competition in the area and the Midwest. 

Like all skill-based activities, disc golf requires practice time. This is easily countered by disc golf’s relatively easy concept, cost effectiveness (discs are around 10 to 15 dollars, while courses are free), and inviting atmosphere.

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If you are bored with your current situation or just want a fun activity for you and your pals, there are definitely some excellent options to keep you active and your brain stimulated. Whether you want to take on some waves with your paddleboard, track down a series of clues while geocaching, or take a stroll through the park while disc golfing, the landscape for outdoor activity is ever changing. Be adventurous this summer and try a new outdoor sport or activity today!

Rejoice and Evolve,

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

From the beginning, fitness and working out (generally speaking) has been a constant struggle of good versus evil. Of course, good refers to the ideal body type that we strive for and what makes us feel good about ourselves, and bad refers to the undesired body types and feelings that come from being a less-conditioned individual.

Focusing on a Specific Body Part

We use fitness for many reasons, sometimes for stress, weight loss, or performance. Relatively speaking, the role of the Fitness Specialist has not been around as long as most professions, but it has had some very drastic and conflicting concepts and theory clashes, contradictions and discrepancies. These concepts and theories are ever changing and evolving to meet the criteria and need of scientific research, human nature and what actually works. Of note, one such theory that needs to be put to bed is the idea that we can “spot reduce” by simply focusing on a specific body part. 

Examples of spot reduction can be seen in many workout programs that we see today, even if we do not realize that’s the case. Doing 300 sit ups to make your stomach go away, doing triceps extensions until your arms fall off to get rid of the behind-the-arm jiggles and doing seated adduction/abduction leg exercises to get track star thighs are all examples of spot-reduction techniques that seem to be good in intention, but miss the mark. 

Busting the Myths

In a previous NIFS blog, Health Fitness Specialist Mistie Hayhow reminded us that there are many fitness myths that get the better of us. Hayhow goes on to state that while exercise builds our muscle, it’s burning the layer of fat off the outside that makes our muscles appear more defined. If we think about how weight loss works, we know that nutrition plays a huge role in what actually works and what does not. 

Also, we must factor in that when we work out, muscles develop. If we have muscle developing under a layer of fat, we are presuming to be reducing size, but the effect is that we will appear to be bigger because we did not address the fat loss first. 

For some athletes, it would make sense that a specific arm/leg dominant event would create enough physical imbalance to amount to visible difference, but a study at the University of California Irvine, in which tennis players were subjected to several years of subcutaneous fat measurements, yielded inconclusive data and put yet another blemish on the concept (Perry, 2011).

The fact is this: Spot reduction is a myth.

Fitness Keeps Evolving

We have plenty of information and examples to back up the claim that spot reduction is a myth, so why are we still doing it? As I mentioned before, fitness is ever changing and evolving, and it’s only getting better. Trust that your Fitness Specialist has your best intentions in mind (as they did 20 years ago when the ideas and concepts were quite diverse), but theories change. To keep up to date, I suggest meeting with an HFS at NIFS to ensure your needs are being met and that your questions are being answered.

Rejoice and Evolve,

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

Salutations, NIFS friends. Whether you have been working out for 30 years or are brand new to fitness, one mystery that normally goes unsolved is “Where did they come up with the name for that exercise?” Sometimes it’s pretty self-explanatory (such as biceps curl), but other times it can be quite misleading (for example, Burpee). Then when you have met several different trainers, maybe they call the same thing something different (such as torso rotations versus Russian twists). It can be downright confusing.

Here we will explore a few of my favorite mystery exercises and dig a little deeper into their backstories.

Jumping Jacks

So, who invented the jumping jack, and where did it originate? I should preface that by saying that it is really hard to invent exercises, at least classic, iconic ones like “the pushup,” “the sit-up,” and “the jumping jack.” That being said, we really want to credit the jumping jack to the great Jack LaLanne. Although LaLanne made the exercise popular, it was already in use by the U.S. military and gets its name from a traditional toy in which a string is pulled and the arms and legs spread into a star or jumping-jack position. 

Burpees

Another exercise that carries some notoriety for name confusion is the Burpee. To a lot of people, the Burpee sounds like a made-up name for this brutal exercise. Prior to doing Burpees for the first time, you might snicker at the idea of doing some crazy Dr. Seuss-like movement, but then you do them and your opinion changes quickly. 

So, where do Burpees come from? Apparently, in the 1930s, Dr. Royal H. Burpee (sounds made up, right?) at Columbia University invented the Burpee as part of a PhD thesis. His Burpee test was meant to simplify fitness assessments and was used by the U.S. military. Nowadays, the Burpee is mostly associated with cruel and unusual personal trainers.

Turkish Getups

The Turkish Getup is in a category all by itself when it comes to mysteries. To some, it closely resembles a strongman wearing a leopardskin Onesie and handlebar mustache performing for a traveling-circus sideshow. 

As deep as that sounds, finding the exact origins of the Turkish Getup was even more challenging. It is thought to have originated in Turkey hundreds of years ago and to have been passed down from generation to generation to modern times, where it is primarily done with a kettlebell in either a kettlebell class or a during a CrossFit session. One thing that hasn’t changed, though, is the Turkish Getup’s reputation as one of the most intricate movements in all of fitness.

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What are some names that have perplexed you or even made you laugh out loud? Share in the comments below for an open discussion and maybe you can “stump the trainer.”

Whether you call it a squat press or a thruster, one thing we always want to make sure of is safety. Your NIFS health fitness professional will ensure you’re getting a great, safe workout regardless of what you call it. Schedule a free assessment today!

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

Nuts, basically one of the original food groups and predating even the most basic diet, have been a part of human existence since the beginning, and there is good reason. They taste good and are loaded with nutrients. The properties and benefits of nuts vary based on each individual nut, with some options being a little healthier than others.

Nuts Are Healthiest Without Embellishment

There are some ground rules that I would like to set regarding healthy nuts. 

Try not to add chocolate to the equation. Although chocolate has its good qualities, we also know that added calories would diminish our gains from the nuts.

Salt, like chocolate, has added value in taste but is not recommended for individuals who are heart conscious. For that matter, I don’t recommend added anything, whether it be chocolate, salt, sugar, etc.

Health Benefits of Nuts

“Now wait a minute, this sounds like a lot of work,” you may say. This is where you are mistaken. Eating nuts can be an enjoyable way to get variety in your diet and healthful nutrition. For instance, almonds, cashews, pecans, brazil nuts, macadamias, pistachios, hazelnuts, and walnuts boast tons of benefits, including but not limited to fighting inflammation, improving digestion, raising immunity, lowering LDL, fighting cancer, and even making coffee taste better.

Nutritional Information About Nuts

Nuts can differ in size, shape, texture, and taste, but overall, they are fairly similar in calories per ounce and fat. The pistachio weighs in pretty light on the calorie scale at about 160 calories and 14 grams of fat per 50 nuts, while the Brazil nut is 185 calories and 18 grams of fat for 5 to 6 nuts. The healthy properties of the Brazil nut, though, outweigh the difference in that they contain a fair amount of selenium (which, in recommended doses, has been linked to fighting certain cancers).

With all the benefits nuts pose for our health, it is easy to see why they belong in the Mount Rushmore of edibles. Do yourself a favor and accentuate your diet… because nuts are taking over!

This blog was written by Thomas Livengood. For more about the NIFS bloggers, click 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.

What has become of our society and fitness? We hear reports all the time that state that the obesity epidemic is only getting worse. In the not so distant past, say around the time our grandparents or great-grandparents were our age, obesity was pretty rare. The average woman would eat seemingly 4,000 calories per day and stay relatively thin. By today’s standards, that same person could be eating 1,800 calories per day and be 20 pounds overweight. What gives?

People Are Moving Less

The short and easy answer is that we are becoming lazier. I do not disagree with that statement, but we should also look at how our environment promotes a sedentary lifestyle. Modern conveniences have abetted the downfall of fitness levels around the world. The invention of the elevator caused people to take the stairs less and less (or not at all); the invention of the microwave oven allows us to barely lift a finger to prepare a meal, and the invention of the TV remote control, although great, makes it so we do not have to get up and walk six feet to push a button on the TV set. I don’t feel it necessary to throw these inventions under the bus, but fitness-conscious individuals do have options—good options that can improve health and burn more calories.

Thinking back on what it was like for our grandparents or great-grandparents, fitness and working out wasn’t really even necessary because there were many chores around the house or farm that required manual labor. Need water? Carry two buckets of water across the field every day. Need food? Hoe, sow, and reap the field. Need new clothes? Take a 2.5-mile walk into town and back. They did not need a gym membership to stay fit.

Today’s modern conveniences and sedentary work environments have made it so we barely move any more than we need. Calorie burning slows when the body’s lean body weight (fat-free weight) decreases, affecting the Resting Metabolic Rate (RMR). This decrease, in turn, causes us to pack on extra, stored body-fat weight.

Find Ways to Burn More Calories

My suggestion to anyone wanting to make a difference in their life is to start by being conscious of their environment. Taking the stairs can burn around 10 calories per minute (and here are some other easy ways to burn calories). Surprisingly, you can burn calories cooking, at a rate of 100 calories per hour (and this site will show you how many calories you burn doing other activities). Let’s face it, remotes will not go away, but we can do various exercises during commercial breaks, like squats, crunches, or pushups. You could even squeeze in a few exercises of yoga while watching your favorite game show.

When options arise, make the effort to challenge your body. Do this every day for the best results and encourage others (in a nice way) to take a step forward.

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