Lisa Sabin’s - Running And Being

Phil, Natasha and I went to the gym for a core workout.  Phil is doing his heavy lifting on his own.  Natasha needs to build strength to help her with volleyball.  All of us need core training.

Ab Crunches on Dynadisc

Side Crunches on Stability Ball

Wood Choppers with Medicine Ball

1 Arm/1 Leg Squat to Shoulder Press

Jump Drills for Volleyball

Leg Press

Hack Squats

Seated Abduction

Assisted Pullups

Seated Chest Press

Seated Military Press

Standing Rotation with Medicine Ball

We did a variety of exercises.  Natasha has been experiencing back pain during volleyball.  I think the fact that she is uber-flexible is part of the problem.  She needs some stability to balance out her flexibility.  She is so used to gymnastics and dance where flexibility helps.  She doesn’t engage her core when she jumps.  She arches he back and the result is pain. 

Workout:

• Type: Strength Training
• Date: 02/11/2008
• Time: 15:45:00
• Total Time: 1:00:00.00

A complete fitness program includes resistance training and aerobic training. The American College of Sports Medicine recommends moderate cardio 30 minutes 5 days a week or 20 minutes of intense cardio 3 days per week.  The recommendation for resistance training is 2 days per week, 8-10 exercises for all the major muscle groups. Do 1-2 sets, 8-12 repetitions in a controlled manner.

Resistance training has many benefits including increased bone density, increased lean body mass, and injury prevention. Aerobic training increases lung capacity, increases stroke volume, i.e. creates a more efficient heart. Aerobic training also burns lots of calories.

Which sequence is best for maximum results?

EPOC, exercise post oxygen consumption, represents the calories expended above resting (or pre-exercise) value following an exercise bout.   EPOC, after-burn caloric expenditure represents oxygen consumption above resting level that the body is utilizing to return to a pre-exercise state.

When aerobic exercise precedes resistance training the muscle groups involved are limited.  When cycle ergometry (stationary bike) was done prior to lifting, performance (measured by leg press) was impaired.  However, upper body strength (measured by bench press) was not compromised.

A study done in (2005) analyzed the effect of resistance training and aerobic exercise, as well as combined concurrent bouts of aerobic and resistance training.  This answers the question which concurrent training session had a more meaningful after-burn? Single sessions of aerobics, resistance training or a combination?

This study involves 10 physically active males (age=26 years) who have been jogging and strength training for at least 2 days per week for the previous 6 months.  Before the testing sessions, all the subjects completed 1-repetition maximum (1-RM) assessments on the resistance exercises performed in the study.  This was needed in order to establish the precise workout intensity to be performed in the resistance testing sessions.  In addition, the men performed a maximal aerobic capacity test (VO2max) in order to establish the appropriate workout intensity for the study’s aerobic sessions.

Pre-Exercise Procedures

Prior to all 4 exercise testing days, the subjects ate a similar dinner at 5 pm and refrained from physical activity for the previous 48 hours.  The volunteers also had a similar morning meal at 6 am on each day of testing, which was complimented with a nutritional bar.  These nutritional timing and intake controls were implemented because of the importance nutrition has on exercise performance, which can also affect the exercise after-burn.  Upon arrival to the exercise physiology laboratory, each subject was asked to lie down in a supine position for 30 minutes where resting metabolic rate (RMR) data was collected for 30 minutes in a very relaxed atmosphere.

The Four Testing Conditions of The Study

To prevent any type of order bias in the testing, the four exercise sessions were systematically arranged for the subjects using a methodical ordering technique referred to as a randomized Latin square design. 

Resistance Only:  The volunteers completed 3 sets of 10 repetitions at 70% of their 1-RM with a 105 second rest between sets and exercises.  Each subject performed the following 7 exercises in this order:  bench press, leg press, barbell biceps curl, triceps extension, hamstring curl, latisimus pull down, and knee extension.  Five minutes after completing the resistance training exercises, subjects were placed in a supine position where EPOC was recorded up to the 105 minute mark.  After each testing session, EPOC values were collected precisely the same for each subject.

Run Only Session:  For the treadmill run exercise session, each subject ran for 25 minutes at a stride pace of 70% of their VO2max.  Five minutes after completing the treadmill run EPOC was measure as described above.

Run-Resistance:  The subjects performed the 25-run at 70% of their VO2max.  Five minutes after completing the treadmill run, the subjects performed the exact same resistance training bout, at the same intensity and in the same order as they did for the resistance only session.  One again, five minutes after completing the resistance training exercises EPOC was collected as previously described.

Resistance-Run:  In this testing condition the resistance training session was completed first and then, following a five-minute break, the 25-minute cardiovascular run on the treadmill was performed.  As with all sessions, EPOC was collected following the same data collection procedure for each subject.

The EPOC levels returned to pre-exercise values within 40 minutes of all 4 exercise sessions, thus confirming previous research which shows that the prominent effect of the exercise after-burn in within the first 2 hours of exercise.  Perhaps the first 10 minutes of EPOC reveal the most meaningful data from this study.  The after-burn, or EPOC is measured in ml/kg/min, which means milliliters of oxygen, per kilogram of body weight, per minute.  It is interesting to note that the resistance only and run-resistance were significantly higher than the resistance run and the run only sessions.  The researchers didn’t calculate actual caloric expenditure.  However, since resting metabolism rate (RMR) was  3.5 ml/kg/min for the subjects, it is clear at the 10 minute mark that the EPOC was 66% above the RMR for resistance only and the run-resistance sessions compared to 45% and 34% above RMR for the resistance-run and run only sessions, respectively.  At 20 minutes post-exercise the resistance only session was 28% above resting RMR as compared to the run only session, which was the lowest at 17% above resting RMR.

Conclusion:  One major answer from this study is that the combined run-resistance or resistance-run sequence did not elicit an exaggerated after-burn (EPOC) response.  Secondly, at the intensities of exercise incorporated in this study, it is clear that resistance only and run-resistance had the most meaningful effect on EPOC within the first 10 minutes post- exercise.  It is essential to realize that even though resistance training is an anaerobic activity some of the mechanisms that will elevate EPOC following resistance exercises include the re-synthesis of the phosphagen energy system (ATP-PC), lactate removal, and peripheral blood circulation and muscle temperature recovery.

It is also meaningful to discuss the fact that previous research clearly shows that the most profound effect on EPOC is “intensity”.  Therefore, a follow-up study with aerobic exercise and resistance exercise sessions being performed at different intensities (i.e., 75%, 80%, 85% of maximum) might be very enlightening to this sequence debate.

IDEA Fitness Journal (2004, 1(5), 42-47)

Dr. Len Kravitz, Ph.D., Drlenkravitz.com

Drummond, M.J., Vehrs, P.R., Schaalje, G.B. and Parcell, A.C. (2005),  Aerobic and resistance exercise sequence affects excess postexercise consumption, Journal of Strength and Conditioning Research, 19(2), 332-337,

Lots of Americans are purchasing this old style equipment, which looks like something in the “Strong Man” contests you sometimes see on ESPN.  The kettle bells can be swung in movements that are very functional such as a chopping motion, a swing squat, or a power clean.  You can do olympic type lifts without worrying so much about form. 

The movement patterns involve major muscle groups working together.  The results are improvements in strength, coordination and improvements in cardiovascular fitness.  It can be a challenge teaching clients to do a squat correctly.  The kettle bells make it easy to work your glutes and hamstrings and core all at once.  The work outs are intense and fun too!

I did an interval work out with a group of trainers for 4 minutes.  We performed an exercise for 20 seconds, with 10 seconds off, and repeated this 8 times.  Heart rates were in th 150’s and we were ready to die!

My clients love the kettle bells.  They’re so versatile and fun.  I introduced my husband Phil to kettle bells on Sunday, but I held back and didn’t have him do the complete 4 minute circuit.  I think he’s ready for more! 

The Ultimate Strength and Conditioning Tool
	Russian Kettlebells

My daughter Natasha finished playing volleyball with her middle school team in February. Now she is gearing up to play with Alderwood Boys and Girls Club. We have taken the last month to work on general conditioning. She and I both need to work on core strength and balance. She is gaining strength, body awareness and learning how to transfer power.

Here is one of our lower body strength routines (3 Sets of 10 Reps):

Body Weight Squats
Alternating Forward Lunges (5lb dumbells)
Step Ups (12 inch step, 5lb dumbells)
Squat Jumps (5lb dumbells)

She is working with light weights and learning how to handle her own body weight. Each time we work out I really watch her form, to make sure she is using good alignment. Her movements are getting smoother as her body learns to recruit the appropriate musles to do the work. Her tendons are getting stronger and her bone density is improving. We do this routine only once a week, because it’s pretty intense.

We do some ab work afterwards and balance on the 1/2 foam rollers. We like to do yoga poses, like balancing stick and standing bow pose. Natasha’s background in dance and gymnastics really make a difference with the balance work. She has incredible flexibility and grace. I struggle to stay on the foam roller while she brings her leg up over her head and makes it look so easy.

To lose fat, there must be an energy deficit. Energy expended exceeds energy intake. Weight loss occurs by decreasing the amount of calories consumed. This method tends to have a rebound effect with a regain of fat weight when the person returns to a normal diet.

To understand how resistance training effects metabolism, it’s helpful to think of the effects of exercise over a 24 hour period.

Thermic Effect of Activity, accounts for about 15-30% of energy expenditure, Thermic effect of feeding accounts for about 10% or energy expenditure, and resting metabolic rate accounts for 60-75% of energy expenditure.

Strength training doesn’t burn as many calories during an exercise bout as aerobic exercise. However, strength training or resistance training causes a gradual increase in muscle mass which increases the basal metabolic rate (the calories required to maintain basic body functions throughout the day or night). As the metabolic rate increases, more calories are needed to perform daily functions.

EPOC, excess post-exercise oxygen consumption, refers to the calories expended (above resting values) after an exercise bout. This is the amount of oxygen the body is utilizing to return itself to its pre-exercise state. (Borsheim and Bahr, 2003) Studies have found that the magnitude and duration of EPOC is dependent on the intensity and duration of exercise. It can take 15 minutes to 48 hours for the body to recover to a resting state.

For every liter of oxygen consumed, approximately 5 calories are burned. EPOC was significantly longer following the highest intensity exercise. i.e. Cardiovascular training at 70-85% VO2 Max has a higher EPOC than exercising at 60-70% or 50%.

EPOC for resistance training was also longer following intense exercise bouts. In a study by Gilette et al. (1994), resistance training (5 sets, 10 exercises, 8-12 reps at 70% 1-rep max) elicited a greater EPOC response when compared to aerobic exercise (50% VO2 for 60 minutes) Circuit resistance training elicits an even greater EPOC response.

Although, there are variations in individual responses, additional caloric expenditure following exercise can have a positive effect over time and may contribute to long-term weight management. Cardiovascular training at or above 70% VO2,(almost every day) along with strength training or resistance training twice per week will have a positive effect on decreasing body fat and increasing lean body mass.

Rob Parker, Resistance Training and Fat Loss, PT on The Net, Sept 1999
Murphy, E. and Swartzkopf, R. 1992 Effect Pf standard set and circuit weight training on excess post-exercise oxygen consumption. Journal of Applied Sport Science Research, 6(2), 88-91
Chantal A Vella, Ph.D. & Len Kravitz, Ph.D., Exercise Afterburn: Research Update

I love working out with my 13 year old daughter, Natasha.  She is an athlete who made the switch from gymnastics and dance to volleyball about 2 years ago.  Natasha began competing as a gymnast at 6 years of age.  She is very familiar with training and conditioning.

Some of the conditioning Natasha did in gymnastics has helped with volleyball.  She is coordinated and very flexible.  She also has incredible team spirit.  Hand-eye coordination is something new for her.  Her dad, who played a lot of sports growing up, has had a great time practicing bumping, setting and serving with her.

I played a little basketball and tennis in junior high and high school.  I was a late bloomer and didn’t get much playing time.  Running was a better fit for me, therefore I leave the sports specific stuff to her dad.  My job as a personal trainer and a former gymnastics coach is to help Natasha with strength training.

We are working on building strength and learning how to transfer power.  It’s a lot different than gymnastics even though both sports are explosive.  We are spending time in the weight room, doing a lot of body weight squats, lunges and presses with light weights.  She is learning how integrate her core and control her body.  Volleyball is such a fast sport and she needs to be ready to move quickly and anticipate the ball. 

It’s great to work with her because she and I both need to work on strengthening the core,  and maintaining strength and mobility in the lower body.  We both need to work on balance etc.  Our goal is to get the gym twice a week for strength training. 

I am going to the gym later with my 13 year old daughter. She just finished her volleyball season and doesn’t know what to do with herself. She’s been a competitive gymnast and a dancer since she was 4 years old. She gave up gymnastics for volleyball a couple of years ago. She is so used to physical activity that she misses the outlet when she is not involved in sport. I guess she is a lot like me.

We bought her a gym membership this year for Christmas. I think it’s a good time for her to develop good healthy habits. She has gone through the youth strength training program at Bellevue Place Club, where I used to train. Today we start working on developing a strong core to help her with serving. The overhand serve has been tough for her, but she is a consistent player. She was able to make the starting line up after just a few games this year. Her dad has gotten involved with helping her practice. He played a lot of basketball growing up and has really had fun playing ball with his daughter.

It’s so beautiful out there that I’m tempted to take my golden retriever, Bo out for a little run before we hit the gym this afternoon. The last time I took him with me he was soooo slow. Right now he is snoozing on the coach. He thinks he’s one of the family. Okay, Bo, it’s time to go see what you’re made of.

Most of us runners would rather run than do anything else. I for one am addicted to the endorphins, sometimes to my own detriment. I am trying to come back from plantar fasciitis and I really need to stay on top of my physical therapy and strength training.

It’s tough to fit it all in sometimes. The thing that I usually skip is the weights. It’s just not my favorite thing. I struggle to include strength training in my routine, even though I know it’s good for me. Heck, I am a personal trainer and I design programs for people every day. I know what I should be doing!

I am also the mother of two teenagers. They can be pretty demanding with wanting clean clothes, lunch money and rides to the mall. The positive thing is they are more computer savy than I am. In fact we had one of our son’s friends connect us to wireless.

In spite of it all, I sometimes have a hard time getting things done. With all the snow days it’s been tough getting back into a routine.

Long story short…It’s a new quarter at school. Everyone is back on track. I have been working on a project for my business that’s pretty exciting. I was able to crank out a bunch of work on an today in a fairly short period of time without the usual interuptions. I even had time to go to the gym and lift weights!

Now, I am headed back to my project before I am bombarded with teens…..

Things are looking good. The hot yoga is really helping keep me in balance. I went to the Power Hot Yoga Class at hotyogaofkirkland.com yesterday. There were a lot of instructors in the 8 am class, which made it the most challenging yoga class I have ever taken. They modify everything so each person works at their own level. Lots of down dog, upward facing dog, chattarunga! I still like the part when I get to lie down in savasana(corpse pose)!

I had a massage from Rita, my favorite massage therapist later during the day. There was a big difference in my body this week vs. last week. Rita said the yoga is working well. It’s complementing the other cross-training I’m doing such as lifting weight and running.

I also lost 1.5 lbs, inspite of breaking down and eating tortilla chips on Thursday. It’s progress. One step closer to Boston….

How often should I train with resistance?

The American College of Sports Medicine recommends resistance training 2-3 times per week.

Runners can benefit from including resistance training 2-3 times per week during their off-season or base training phase. Resistance training can then be reduced to twice per week during the pre-season, when runners are spending more time doing speed work. Finally, reduce resistance training to 1-2 times per week for maintenance, during the racing season.

What exercises should I do?

Runners can benefit from including exercises for all the major muscle groups. Most runners will want to work on muscular endurance, using higher repetitions of specific exercises that relate to their sport. Keeping the number of repetitions at 12-15 or higher will work on muscular endurance.

Exercise Major Muscle Group

What is resistance training?

Resistance training involves conditioning the body using weights or resistance to help increase muscular strength, endurance, power or size.

Benefits of resistance training:
1. Decreases body fat
2. Increases lean body mass
3. Increases bone density
4. Increases metabolism

How can resistance training help my running?

Running is a cardiovascular exercise. Running will improve your body’s ability to transport oxygen to the working muscles. Running will increase your VO2MAX, and improve your cardiovascular fitness. Your heart won’t have to work as hard as you become more fit.

Adding resistance training to your running program will decrease body fat. You will have less non-working weight to carry on your runs. Your muscles will feel fresher. Tensile strength (tendons and ligaments) will increase. Your connective tissues will become stronger, and take stress away from the joints and muscle attachment sites. Resistance training if done correctly through a full range of motion can actually increase flexibility. Resistance training can help to balance muscular strength, thus helping to avoid injuries. Developing a strong core makes any movement easier and more efficient. Working the core muscles of the abs, gluteals, low back and hip flexors will help to improve running economy.

Lisa Sabin
Personal Fitness Trainer/Running Coach
HFI, American College of Sports Medicine
CPT, National Strength and Conditioning Association
Lisa.Sweat365.com