2 Day Intense Fat Loss & Muscle Tone Workout

Workout Summary

Training Level: Intermediate

Main Goal: Fat Loss

Days Per Week: 2

Workout Type: Full Body

Designed By:

M&S Writers (Muscle & Strength)

Description of Workout:

This is a 2 day full body workout aimed at those individuals wanting fat loss and muscle tone. This routine was put to the test and after 4 weeks the clients actually loss fat (some 8 to 9 pounds) while gaining lean muscle mass (some 8 to 12 pounds).

The routine is designed for NO rest time in between exercises with 5 minute cardio sessions. Toughness of the routine will depend on the intensity of reps and cardio performed.

For optimal results, one should add cardio in an additional 2 days a week and be on a calorie deficient diet.

Fat Loss & Tone Workout - Day 1
Exercise	Sets	Reps
Sandbag Situps	1	50
Oblique Crunches (each side)	1	30
X Lunges holding dumbbells	1	30 each leg
5min Cardio (Eliptical or Tredmill)
Exercise	Sets	Reps
Preacher Curl (machine or free weight)	1	30
Seated Calf Raises	1	30-50
Jumping Lunges	1	30 each leg
5min Cardio
Exercise	Sets	Reps
Shoulder Press Machine	1	30
Tricep Machine	1	30
Seated Leg Curls	1	30
5min Cardio
Exercise	Sets	Reps
Inner Leg Machine	1	30-50
Assisted Pull Ups	1	30
Lunges	1	30
5min Cardio
Exercise	Sets	Reps
Leg Raises	1	30
Jump Rope	1	1.5mins
Smith Machine Pull Ups	1	30
5min Cardio
Exercise	Sets	Reps
Mountain Climbers	1	30
Push Ups on Smith Machine Barbell	1	30
Outer Leg raises on mat	1	30 each leg
Butt Kicks (weighted)	1	50 each leg

Fat Loss & Tone Workout - Day 2
Exercise	Sets	Reps
Knee Raise	1	30
Rope Tricep Push down	1	20-30
Seated Rows	1	20-30
5min Cardio (Eliptical or Tredmill)
Exercise	Sets	Reps
Outer Leg Machine	1	30
Leg Press	1	20-30
Standing Calf Raises	1	30
5min Cardio
Exercise	Sets	Reps
Static Crunch	1	1.5mins
Seated Ball Dumbbell Shoulder Press	1	20-30
Leg Extensions	1	20-30
5min Cardio
Exercise	Sets	Reps
Muffin Tops	1	30 each side
Lat Pull Down	1	20-30
Ball Chest Flys	1	20-30
5min Cardio
Exercise	Sets	Reps
Rope Upright Rows	1	20-30
Standing on One Foot Hammer Curls	1	10 each foot
Dumbbell Lat Raises	1	20-30
5min Cardio
Exercise	Sets	Reps
Hyper-Extension	1	30
Plank (Hover)	1	To failure
Fireman Butt Kicks	1	50 per leg

Notes For This Workout:

Typical heart-rate should be 75-85% of max heart-rate. This is a tough routine, so start yourself off easy and increase the intensity as capable.

• Jumping Lunges are done without weight.
• Butt Kicks are done with 10lb ankle weight on each leg.
• Muffin Tops should be completed with 25lb weight min.
• IF you have a friend, during static crunch (torso should be 45 degrees to floor) have him play “catch” with a 5 to 8 pound medicine ball. Tossing over head (where client has top reach above his head to catch it) adds a little extra “kick” to this exercise.

Questions About This Workout:

This workout was submitted to Muscle and Strength by personal trainer Bryan Baker.

Interval Training

Interval Training

Week 1, Static Cycle.

Minutes	RPE	Notes
3	3	Warm up at low intensity
4	5	Increase resistance and/or pedal power
1	7	Increase resistance and/or pedal power
3	5	Decrease resistance and/or pedal power
1	8	Increase resistance and/or pedal power
2	5	Decrease resistance and/or pedal power
1	9	Increase resistance and/or pedal power
2	5	Decrease resistance and/or pedal power
1	9	Increase resistance and/or pedal power
3	5	Decrease resistance and/or pedal power
1	8	Increase resistance and/or pedal power
4	5	Decrease resistance and/or pedal power
1	7	Increase resistance and/or pedal power
3	3	Cool down at low intensity

Week 2, Cardio.

This week we increase the intensity by altering the duration. Static cycle.

Minutes	RPE	Notes
3	3	Warm up at low intensity
1	7	Increase resistance and/or pedal power
3	5	Decrease resistance an/or pedal power
1	8	Increase resistance and/or pedal power
2	5	Decrease resistance an/or pedal power
1	9	Increase resistance and/or pedal power
1	5	Decrease resistance an/or pedal power
1	9	Increase resistance and/or pedal power
1	5	Decrease resistance an/or pedal power
1	9	Increase resistance and/or pedal power
2	5	Decrease resistance an/or pedal power
1	8	Increase resistance and/or pedal power
2	5	Decrease resistance an/or pedal power
1	7	Increase resistance and/or pedal power
3	5	Decrease resistance an/or pedal power
3	3	Cool down at low intensity

Week 3, Cardio.

This week and the following weeks, we increase the Intensity. Static cycle.

Minutes	RPE	Notes
3	3	Warm up at low intensity
2	5	Increase resistance and/or pedal power
1	7	Increase resistance and/or pedal power
1	5	Decrease resistance and/or pedal power
1	8	Increase resistance and/or pedal power
1	5	Decrease resistance and/or pedal power
1	9	Increase resistance and/or pedal power
1	5	Decrease resistance and/or pedal power
1	9	Increase resistance and/or pedal power
1	5	Decrease resistance and/or pedal power
1	9	Increase resistance and/or pedal power
1	5	Decrease resistance and/or pedal power
1	9	Increase resistance and/or pedal power
1	5	Decrease resistance and/or pedal power
1	9	Increase resistance and/or pedal power
1	5	Decrease resistance and/or pedal power
1	9	Increase resistance and/or pedal power
1	5	Decrease resistance and/or pedal power
1	9	Increase resistance and/or pedal power
1	5	Decrease resistance and/or pedal power
1	8	Increase resistance and/or pedal power
1	5	Decrease resistance and/or pedal power
1	7	Increase resistance and/or pedal power
1	5	Decrease resistance and/or pedal power
3	3	Cool down at low intensity

Due to the nature of this super toning routine, your nutrition must be optimum and fluid intake must be of at least 2 litres per day.

This routine was designed by Doug Lawrenson, owner of Pro-Diets.com. Doug is an expert in both nutrition and training.

The Super Toning Training Routine

Author:

Doug Lawrenson

Cardiovascular Training.

A single half hour session of cardio, can burn hundreds of extra calories during the performance of your session. And also after the session there are also more fat burning effects for up to several hours. The body’s cellular furnace expands in size and number and the aerobic enzymes increase in quantity which also accelerates the fat burning process. Over a period these factors allow your body to rely more on utilising fat rather than glycogen (carbohydrates) for fuel helping you obtain and sustain long term weight management. Cardio training also improves muscular endurance. When you lift weights, your body converts glucose into the high-energy compound ATP to fuel exercise performance. During this conversion process, lactic acid is produced and rapidly accumulates in your muscles as you train. When lactic acid builds up past a certain point, you experience an intense burning sensation in the muscles. The burn becomes so strong that it impedes your ability to achieve a muscular contraction; at that point you simply cannot continue to train. However, by increasing aerobic capacity, your cardiovascular system becomes more efficient at delivering oxygen to the working muscles. This helps to increase your lactic acid threshold, and thereby delays the onset of lactic acid build up. The net result is a greater capacity to train at a high level of intensity. Cardio training will also enhance muscular recuperation. Aerobic exercise helps to expand your network of capillaries-the tiny blood vessels that allow nutrients such as protein and carbohydrates to be absorbed into body tissues. The more capillaries that you have, the more efficient the body becomes in using these nutrients for muscular repair. Capillaries also help to clear waste products, particularly carbon dioxide, from the food burning process, further enhancing the nutrient delivery system. This accelerates the rate at which the muscles are able to get the nutrients needed for recuperation, helping to improve your workouts and to speed recovery.

There are two basic factors that influence the fat-burning effects of cardio: duration and intensity (how long and how hard you train). For any given level of calories burned, these factors have an inverse relationship: if you train harder, then you don’t have to train as long; if you train longer, then you don’t have to train as hard. However, it has been shown that a specific type of cardio known as interval training provides significant benefits over steady state exercise. For one, interval training is extremely time efficient, allowing you to complete a training workout in half the time of a normal cardio workout, and is more effective at burning fat.

Your cardio workout will therefore be of an interval training routine, during the high-intensity interval you will train for one minute at a level that exceeds your lactate threshold. This will be followed by a lower-intensity interval of between 1 and 4 minutes, where your body has a chance to clear lactic acid from the blood and replenish oxygen stores. This cycle will be repeated multiple times over the course of your cardio workout, and allow you to burn in excess of 300 calories in just 30 mins.

You will monitor the intensity of intervals using a rate of perceived exertion (RPE). This is a measure of how hard you feel when you are training, taking into account the physical sensations you experience during your workout, including increases in hear rate, breathing rate, and sweating. The RPE is rated using an incremental scale ranging from one to ten, with one representing a lack of exertion and ten being the maximum possible exertion. For example, a three would indicate a level of exertion that is fairly easy, and a level eight would be a level that was very demanding. You may have trouble getting through an entire workout at the suggested RPE levels; if this is the case then don’t worry simply decrease your levels to a level more consistent with your level of ability. As time goes on then your level of fitness will increase enabling you to complete the workout at a higher level.

With cardio training it is best to add variety to your training this is called cross training and can be accomplished by performing as few as two different activities (although the more, the better) and alternating them each workout. That way different workout will use different muscle groups and will reduce the risk of the musculoskeletal system from overuse. You therefore should consider using the treadmill, stair climber, and stationary bike. But any activity can be chosen for interval training, such as outdoor running, skipping, rowing, and elliptical training.

The Super Toning Training Routine

Author:

Doug Lawrenson

Workout 1. Shoulders, Biceps and Triceps.

Exercise	Sets	Rep Range
Dumbell Shoulder Press	4	8 – 10 reps
Cable Upright Row	3	8 – 10 reps
Dumbell Rear Delt Raise	3	8 – 10 reps
One Arm Cable Curl	3	8 – 10 reps
Barbell Curl	2	8 – 10 reps
Dumbell Concentration Curl	2	8 – 10 reps
Dumbell Triceps Kickbacks	3	8 – 10 reps
One-Arm Dumbell Triceps Ext	3	8 – 10 reps
One-Arm Reverse Pushdown	2	8 – 10 reps

Workout 2: Thighs, Hamstrings and Calves.

Exercise	Sets	Rep Range
Barbell Squat	4	8 – 10 reps
Leg Extension	3	8 – 10 reps
Dumbell Side Lunge	3	8 – 10 reps
Dumbell Stiff-leg Deadlift	3	8 – 10 reps
Lying Leg Curl	3	8 – 10 reps
Cable Abductor Raise	3	8 – 10 reps
Standing Calf Raise	3	8 – 10 reps

Workout 3: Chest, Back and Abdominals.

Exercise	Sets	Rep Range
Barbell Incline Press	4	8 – 10 reps
Dumbell Flat Press	3	8 – 10 reps
Dumbell Incline Fly	3	8 – 10 reps
Reverse Lat Pulldown	4	8 – 10 reps
One-Arm Dumbell Row	3	8 – 10 reps
Dumbell Pullover	3	8 – 10 reps
Cable Weighted Crunch	3	8 – 10 reps
Leg Raises	3	8 – 10 reps

Week 2. Will focus on the development of muscle tone and muscular endurance. We are altering the reps/rest intervals this week which will initiate a heightened fat-burning effect from the workout.

Sets: You will perform 3 sets of each exercise.

Reps: 15 – 20 per set

Rest: 30 seconds only between sets.

Week 3. This week we revert back to the same workout as given for week 1. But on the last set of each exercise we are going to do a “drop-set” this means that on the last set of each exercise once you have completed the given number of reps you will reduce the weight down about 30% and complete as many reps as you can to failure. Example would be if you were doing say Dumbell Press for chest and you were using 10kg dumbell once you had completed your last repetition on the last set you would put that weight down and immediately pick up 3kg dumbbells and continue with this weight until you could not complete any more repetitions. Then you would move onto the next exercise.

Reps: 8 – 10 reps, with drop set on last set.

Rest: 60 – 90 seconds.

You will complete this routine for a total of nine weeks before the exercises will need to be changed to different exercises to shock the body.

The Super Toning Training Routine

Author:

Doug Lawrenson

This routine is such that you must be prepared for hard training and you should ensure that your health is of such that you may embark on this type of routine. If you are not sure then seek medical advice before starting. If just starting out then you must cut the routine down until your level of fitness and level of resistance training is of such a level that you can complete all of this routine. If you are a beginner you should only complete 2 sets of the resistance training given below and only complete the first six minutes of the cardio routine and increasing week by week. Making sure that you complete the warm up, stretch, and cool down given below.

It is very important that you warm up before training, and after the warm up you should complete some muscle stretching, and cool down after your training routine.

Warm Up.

The first part of any training routine is the warm-up, it should increase the heart rate, blood pressure, oxygen consumption, dilate the blood vessels, increase elasticity of the active muscles, and increase the heat produced by the muscle groups to be used during exercise.

A proper warm-up consists of two phases:

1. A graduated aerobic warm-up activity - This is a warm-up to get the blood flowing to the muscles. This also heats up the working muscles making them less prone to injury. Any aerobic activity done at the very low intensity can serve to warm-up the muscles, tendons, and ligaments.
2. Stretching and flexibility – This is to be performed on the muscle groups you will be exercising during the cardiovascular activity. (An example would be a quadriceps stretch before bicycling).

The warm-up phase should last anywhere from 5 – 10 mins.

Cool Down

The purpose of a cool down is to slowly decrease the cardiovascular work and overall metabolism that were elevated during the cardiovascular activity. A cool down consists of slowing down the intensity level of the cardiovascular activity you are performing slowly. Stopping exercise suddenly can be dangerous. A cool down keeps the body circulating blood and keeps blood from pooling in the veins. A proper cool down should last about 5 – 10 min for each thirty minutes of exercise if the cardiovascular activity is performed for longer periods or is of higher intensity the cool down phase should last longer.

Stretching Before Training

Stretching before your training routine has positive effects on your posture and mobility, and can also reduce the risk of injury. Here is a list of basic stretching exercises.

Upper back stretch.

From a standing position, grasp a stationary object (such as a pole or exercise machine) with both hands. Bend the knees and sit back so that your arms are fully extended and supporting your weight. Shift your weight to the right to isolate the right portion of your latissimus muscle (side of back). Hold this position for 20 – 30 seconds, and then shift your weight to the left. Complete 1 – 3 repetitions.

Triceps stretch. (back of arm)

From a standing position, raise your right arm over your head. Bend your elbow so that your right hand is behind your head. With your left hand grasp your right wrist or elbow and pull it back as far as comfortably possible, pointing your right elbow toward the ceiling. Hold this position for 20 -30 seconds then repeat the process with your left arm. Complete 1 – 3 repetitions with each arm.

Chest stretch.

From a standing position, grasp a stationary object (such as a piece of exercise equipment or a pole) with your right hand. Your arm should be straight and roughly parallel to the ground. Slowly turn away from the object, allowing your arm to go as far behind the body as comfortably possible. Hold this position for 20 – 30 seconds, and then repeat the process with your left arm. Complete 1 – 3 repetitions on each side.

Shoulder stretch.

From a standing position, Grasp your right wrist or elbow with your left hand. Without turning your body, slowly pull your right arm across your torso as far as comfortably possible. Hold this position for 20 – 30 seconds, and then repeat the process with your left arm. Complete 1 – 3 repetitions with each arm.

Bicep stretch (front or arm).

From a standing position, extend your right arm forward with your palm facing up. Place your left palm underneath your right elbow. Slowly straighten your right arm as much as comfortably possible, pressing your elbow down into your left hand. Hold this position for 20 – 30 seconds, and then repeat the process with your left arm. Complete 1 – 3 repetitions with each arm.

Glute/Hamstring stretch (backside and back of leg).

Sit on the floor with your legs straight and slowly bend forward. Allow your hands to travel down along the line of your body as far as comfortably possible. When you feel an intense stretch in your hamstrings, (back of the leg) grab onto your legs and hold this position for 20 – 30 seconds. Complete 1 – 3 repetitions with each leg.

Quadriceps stretch (front of thigh).

From a standing position, grasp a stationary object (such as a pole or exercise machine) with your right hand. Bend your left knee and bring your left foot toward your backside. Grasp your left ankle or foot with your left hand and slowly lift your foot as high as comfortably possible. Hold this position for 20 – 30 seconds and then repeat on the other leg. Complete 1 – 3 repetitions on each leg.

Calf stretch (rear of lower leg).

From a standing position, grasp a stationary object (such as a piece of exercise equipment or pole) with both hands. Bend your right knee and bring your left leg behind your body as far as possible whilst keeping your feet flat on the floor. Slowly lean forward without lifting your left heel. Hold this position for 20 – 30 seconds then repeat the process for the left leg.

Abdominal stretch (stomach muscles).

From a standing position, place your hands on your sides and slowly lean back as far as comfortably possible. For added effect and to enhance the stretch on the oblique muscles, (muscles on upper side of waist) lean to your left and then to your right while performing this stretch. Complete 1 – 3 repetitions.

Resistance Training.

In the routine given tomorrow, you will complete two to four sets of each exercise. You will finish all sets for each given exercise before moving onto the next exercise.

You must complete 8 – 10 reps (repetitions) for each exercise; this is the ideal amount of reps for muscle hypertrophy (tone). The reasons why we must complete this number of repetitions are:

• Maximum growth can only be achieved by activating the full spectrum of muscle fibres, and a moderate rep scheme will accomplish this better than a low rep range or even a very high rep range. Both of the fast twitch and slow twitch muscle fibres are brought into play, and the time the muscle is under tension is long enough to work the muscles to their fullest potential.
• Moderate reps have also been shown to maximise the release of various hormones, including testosterone and growth hormone. This is facilitated by the accrual of lactic acid. It has been shown that lactate promotes hormonal excitation, which then acts on the muscle cell to induce growth.
• Moderate repetition has been shown to cause a distinct “pump” in the muscle in which your muscles fill up with blood. This not only provides a temporary fullness to your muscles, but also increases the hydration within muscle cells. Studies have demonstrated that a hydrated cell stimulates protein synthesis and inhibits protein breakdown (proteolysis). Therefore muscles will be provided with the raw materials to lay down new contractile proteins, which is the primary basis for muscle growth.

In relation to the overload principle, the weight you choose must be heavy enough that the last few reps must be a struggle, and you may not be able to complete all the reps, therefore if you are able to complete the full amount of reps quite easily then the weight is to light. If you are not able to complete at least eight reps then the weight is too heavy and must be dropped. It may take you a couple of sessions to get the weights right.

Rests between sets will be 60 – 90 seconds between sets, this has been proven to be sufficient so that you can be strong on the next sets whilst keep your anabolic levels high.

The workouts given below should not be done on consecutive days but ideally on a Mon, Wed and Friday. The days in between will be days that cardiovascular training will be done (details given below).

See tomorrow's posting for those workouts!

Overuse injury: How to prevent training injuries

Overuse injury can happen when you try to take on too much physical activity too quickly. Understand how to pace yourself while getting fit.

By Mayo Clinic staff

Thinking of starting a new physical activity program or ramping up your current training program? If so, you may be at risk of an overuse injury — which could ultimately prevent you from being active. Find out what can cause an overuse injury and how to safely increase your activity level.

Common causes of overuse injury

An overuse injury is any type of muscle or joint injury, such as tendinitis or a stress fracture, that's caused by repetitive trauma. An overuse injury typically stems from:

• Training errors. Training errors can occur when you enthusiastically take on too much physical activity too quickly. Going too fast, exercising for too long or simply doing too much of one type of physical activity can strain your muscles and lead to an overuse injury.
• Technique errors. Improper technique can also take its toll on your body. If you use poor form as you do a set of strength training exercises, swing a golf club or throw a baseball, for example, you may overload certain muscles and cause an overuse injury.

Although an overuse injury can happen to anyone, you may be more prone to overuse injuries if you have certain medical conditions. Overuse injuries are also more likely to occur as you get older — especially if you don't recognize the impact aging can have on your body and modify your routine accordingly.

Avoiding overuse injury

Most overuse injuries are avoidable. To prevent an overuse injury:

• Address medical conditions. It's always a good idea to talk to your doctor before starting a new type of physical activity — especially if you have a medical condition that may predispose you to an overuse injury. You may need to correct imbalances in flexibility and strength or, if you've had a previous injury, work to restore range of motion, muscle strength and stability. Your doctor may offer tips to help make physical activity safe. If you have a muscle weakness in your hip, for example, your doctor may show you exercises to address the problem and prevent knee pain.
• Use proper form and gear. Whether you're starting a new type of physical activity or you've been playing a sport for a long time, consider taking lessons. Using the correct technique is crucial to preventing overuse injuries. Also make sure you wear proper shoes for the activity. Consider replacing your shoes for every 300 miles you walk or run, or — if you regularly exercise — at least twice a year.
• Pace yourself. If you're starting a new physical activity program, avoid becoming a weekend warrior. Compressing your physical activity for the week into two days can lead to an overuse injury. Instead, aim for at least two hours and 30 minutes a week of moderate aerobic activity or one hour and 15 minutes a week of vigorous aerobic activity — preferably spread throughout the week. Always take time to warm up before physical activity and cool down afterward. Also keep in mind that as you age, you may not be able to do the same activities that you did years ago. Consider ways to modify activities to suit your abilities.
• Gradually increase your activity level. When changing your activity level or the amount of weight you're using while strength training, keep it gradual — such as increases of no more than 10 percent each week until you reach your new goal.
• Mix up your routine. Instead of focusing on one type of exercise, consider combining two or more types of physical activity, also known as cross-training. Doing a variety of low-impact activities — such as walking, biking, swimming and water jogging — in moderation can help prevent overuse injuries by allowing your body to use different muscle groups. Strive to include aerobic exercise, strength training, stretching, core stability and balance training elements in your routine.

• Recovering from overuse injury

  If you suspect that you have an overuse injury, consult your doctor. He or she will likely ask you to stop doing the activity that caused the injury and recommend medication for any pain and inflammation. More important, make sure you discuss with your doctor your physical activity program — including any recent changes in technique, intensity, duration, frequency or types of activity. Identifying the root cause of your overuse injury and ensuring that you're using the proper technique will help you correct the problem and avoid repeating it. When you think the overuse injury has healed, ask your doctor to check that you've completely regained strength, motion, flexibility and balance before beginning the activity again.

  Playing it safe

  Don't allow overuse injuries to prevent you from being physically active. By working with your doctor, listening to your body and pacing yourself, you can avoid this common setback and safely increase your activity level.

How fit are you? See how you measure up

Ready to start a fitness program? Measure your fitness level with a simple four-part test. Then use the results to set fitness goals and track your progress.

By Mayo Clinic staff

You probably have some idea of how fit you are. But knowing the specifics can help you set fitness goals, monitor your progress and maintain your motivation. Once you know where you're starting from, you can plan where you want to go. And it's easier than you might think! Get started with the simple assessment guidelines below — based on guidelines provided by the President's Challenge, an activity program designed by the President's Council on Physical Fitness and Sports.

Gather your tools

Generally, fitness is assessed in four key areas — aerobic fitness, muscular fitness, flexibility and body composition. To do your assessment, you'll need:

• A watch that can measure seconds or a stopwatch
• A cloth measuring tape
• A yardstick
• Heavy duty tape
• Someone to help you with the flexibility test

You'll also need a pencil or pen and paper to record your scores as you complete each part of the assessment. You can record your scores in a notebook or journal, or save them in a spreadsheet or another electronic format.

Check your aerobic fitness: Brisk walk

To assess your aerobic fitness, take a brisk one-mile (1.6-kilometer) walk. You can do the walk anywhere — on a trail or track, inside a shopping mall or on a treadmill. Before and after the walk, check and record your pulse in your notebook or journal.

To check your pulse over your carotid artery, place your index and third fingers on your neck to the side of your windpipe. To check your pulse at your wrist, place two fingers between the bone and the tendon over your radial artery — which is located on the thumb side of your wrist. When you feel your pulse, look at your watch and count the number of beats in 10 seconds. Multiply this number by 6 to get your heart rate per minute.

Let's say you count 15 beats in 10 seconds. Multiply 15 by 6 for a total of 90 beats per minute.

After you've recorded your pulse, note the time on your watch and walk one mile (1.6 kilometers). After you complete the walk, check your watch and record the time it took you to finish — in minutes and seconds — in your notebook or journal. Then check and record your pulse once more.

Measure muscular fitness: Push-ups

Push-ups can help you measure muscular strength. If you're just starting a fitness program, do modified push-ups on your knees. If you're already fit, do classic push-ups. For both types:

• Lie facedown on the floor with your elbows bent and your palms next to your shoulders.
• Keeping your back straight, push up with your arms until your arms are extended.
• Lower your body until your chest touches the floor.
• Push your body upward, returning to the starting position.

Count each time you return to the starting position as one push-up. Do as many push-ups as you can until you need to stop for rest. Record the number of push-ups you complete in your notebook or journal.

Assess your flexibility: Sit-and-reach test

The sit-and-reach test is a simple way to measure the flexibility of the backs of your legs, your hips and your lower back. Here's how:

• Place a yardstick on the floor. Secure it by placing a piece of tape across the yardstick at the 15-inch (38-centimeter) mark.
• Place the soles of your feet even with the mark on the yardstick.
• Ask a helper to place his or her hands on top of your knees to anchor them.
• Reach forward as far as you can, holding the position for two seconds.
• Note the distance you reached.
• Repeat the test two more times.
• Record the best of the three reaches.

Estimate your body composition: Waist circumference and body mass index

With a cloth measuring tape, measure your waist circumference at its smallest point — usually at the level of the navel. Record your waist circumference in inches or centimeters in your notebook or journal.

Then determine your body mass index (BMI) — an indicator of your percentage of body fat — through a BMI table or online calculator. If you'd rather do the math yourself, divide your weight in pounds by your height in inches squared and multiply by 703. Or divide your weight in kilograms by your height in meters squared. (To determine your height in meters, divide your height in centimeters by 100). Record your BMI with the rest of your scores in your notebook or journal.

Monitor your progress

Now that you know your fitness level, keep track of your progress. Take the same measurements six weeks after you begin your exercise program and periodically afterward. Each time you repeat your assessment, celebrate your progress — and adjust your fitness goals accordingly. Show the results to your doctor or personal trainer for additional guidance.

Interval training: Can it boost your calorie-burning power?

Interval training is a powerful tool for novice exercisers and accomplished athletes alike. Here's how it works.

By Mayo Clinic staff

Are you ready to shake up your workout routine? Do you wish you could burn more calories without spending more time at the gym? Consider aerobic interval training. Once the domain of elite athletes, interval training has become a powerful tool for the average exerciser, too.

What is interval training?

It's not as complicated as you might think. Interval training is simply alternating bursts of intense activity with intervals of lighter activity.

Take walking. If you're in good shape, you might incorporate short bursts of jogging into your regular brisk walks. If you're less fit, you might alternate leisurely walking with periods of faster walking. For example, if you're walking outdoors, you could walk faster between certain mailboxes, trees or other landmarks.

What can interval training do for me?

Whether you're a novice exerciser or you've been exercising for years, interval training can help you jazz up your workout routine. Consider the benefits:

• You'll burn more calories. The more vigorously you exercise, the more calories you'll burn — even if you increase intensity for just a few minutes at a time.
• You'll improve your aerobic capacity. As your cardiovascular fitness improves, you'll be able to exercise longer or with more intensity. Imagine finishing your 60-minute walk in 45 minutes — or the additional calories you'll burn by keeping up the pace for the full 60 minutes.
• You'll keep boredom at bay. Turning up your intensity in short intervals can add variety to your exercise routine.
• You don't need special equipment. You can simply modify your current routine.

How will my muscles respond to interval training?

During intense exercise, muscles produce waste products that can contribute to muscle soreness. Too many accumulated waste products can make exercise painful and exhausting. But by alternating bursts of intense exercise with easier intervals, you'll help reduce the buildup of waste products in your muscles. The result is more comfortable exercise.

Are the principles of interval training the same for everyone?

Yes — but you can take interval training to many levels. If you simply want to vary your exercise routine, you can determine the length and speed of each high-intensity interval based on how you feel that day. After warming up, you might increase the intensity for 30 seconds and then resume your normal pace. The next burst of more intense activity may last two to three minutes. How much you pick up the pace, how often and for how long is up to you.

If you're working toward a specific fitness goal, you may want to take a more scientific approach. A personal trainer or other expert can help you time the intensity and duration of your intervals — which may include movement patterns similar to those you'll use during your sport or activity — based on your target heart rate, the ability of your heart and lungs to deliver oxygen to your muscles (peak oxygen intake) and other factors. This type of interval training also adds variety to your workout, but it requires more discipline and concentration.

Does interval training have risks?

Interval training isn't appropriate for everyone. If you have a chronic health condition or haven't been exercising regularly, consult your doctor before trying any type of interval training.

Also keep the risk of overuse injury in mind. If you rush into a strenuous workout before your body is ready, you may hurt your muscles, tendons or bones. Instead, start slowly. Try just one or two higher intensity intervals during each workout at first. If you think you're overdoing it, slow down. As your stamina improves, challenge yourself to vary the pace. You may be surprised by the results.

Interval Training Builds Fitness Fast

Vary Your Training Intensity to Boost Your Performance

By Elizabeth Quinn, About.com Guide

Updated: April 19, 2009

About.com Health's Disease and Condition content is reviewed by the Medical Review Board

Interval training has been the basis for athletic training routines for years. The first forms of interval training, called "fartlek" involved alternating short, fast bursts of intensive exercise with slow, easy activity. Fartlek was casual, unstructured training that perfectly fit its English translation: "speed play."

What is Interval Training?

The interval programs of today have become highly sophisticated methods of structured training for athletic performance enhancement. Physiologists and trainers have designed interval programs that are specifically suited to individual athletes. These sessions include precisely measured intervals that match the athlete's sport, event and current level of conditioning. Often the appropriate intensity and duration of the intervals is determined by the results of anaerobic threshold testing (AT) that includes measuring the blood-lactate of an athlete during intense exercise.

How Interval Training Works

Interval training works both the aerobic and the anaerobic system. During the high intensity effort, the anaerobic system uses the energy stored in the muscles (glycogen) for short bursts of activity. Anaerobic metabolism works without oxygen. The by-product is lactic acid, which is related to the burning sensation felt in the muscles during high intensity efforts. During the high intensity interval, lactic acid builds and the athlete enters oxygen debt. During the recovery phase the heart and lungs work together to "pay back" this oxygen debt and break down the lactic acid. It is in this phase that the aerobic system is in control, using oxygen to convert stored carbohydrates into energy.

The Benefits of Interval Training

This repetitive form of training leads to the adaptation response. The body begins to build new capillaries, and is better able to take in and deliver oxygen to the working muscles. Muscles develop a higher tolerance to the build-up of lactate, and the heart muscle is strengthened. These changes result in improved performance particularly within the cardiovascular system.

Interval training also helps prevent the injuries often associated with repetitive endurance exercise, and they allow you to increase your training intensity without overtraining or burn-out. In this way, adding intervals to your workout routine is a good way to cross train.

According to the American College of Sports Medicine, more calories are burned in short, high intensity exercise. If you are counting calories burned, high intensity exercise such as intervals are better than long, slow endurance exercise, but you may pay a price. Read more about the benefits and dangers of high intensity exercise.

You don't need to be a world-class athlete and have sophisticated blood analysis to take advantage of the benefits of interval training. The standard "speed play" training of fartlek works well for the rest of us. This type of interval work is based upon your subjective needs. Simply pay attention to how you feel and set your intensity and duration accordingly.

Interval Training Safety Tips

• Warm Up before starting intervals
• Assess current conditioning and set training goals that are within your ability
• Start slowly. (for example: walk 2 minutes/ run 2 minutes) In general, longer intervals provide better results
• Keep a steady, but challenging pace throughout the interval
• Build the number of repetitions over time
• Bring your heart rate down to 100-110 bpm during the rest interval
• To improve, increase intensity or duration, but not both at the same time
• Make any changes slowly over a period of time
• Train on a smooth, flat surface to ensure even effort
• You can also use circuit training as a form of interval training

Advanced Interval Training Workouts
You can take a more scientific approach to interval training by varying your work and recovery intervals based on your pre-determined goals. Here are the four variables you can manipulate when designing your interval training program:

• Intensity (speed) of work interval
• Duration (distance or time) of work interval
• Duration of rest or recovery interval
• Number of repetitions of each interval

Elbow Hyperextended Treatment

By Kay Wagers, eHow Contributing Writer

A hyperextended elbow is an injury that usually happens very quickly and without warning. It commonly happens to people who participate in contact sports like football. The pain the injury causes not only interferes with your ability to play sports but can make everyday activities a challenge. Doctors have developed a series of treatments for hyperextended elbow that encourage recovery.

The Facts

1. A hyperextended elbow is a traumatic injury to your elbow. It happens when your arm is straightened involuntarily and with great force. Your elbow is extended beyond the normal range of its motion. This can cause a bruise on either the humerus or the olecranon along with damage to the surrounding soft tissue. These injuries lead to pain at the moment of injury as well as lingering pain when you try to move your elbow to the full extent of your normal range of motion. Doctors who work in sports medicine often see hyperextended elbows in athletes and have developed treatments for them.

Pain Relief

1. The first form of treatment for a hyperextended elbow, no matter how severe, is to stop the pain. Over the counter pain medication like acetaminophen or ibuprofen is usually all that is required. You can take them when the injury first occurs and then during recovery, as needed. If your elbow is swollen, icing the joint can help to both relieve the swelling and also numb the pain.

Immobilization

2. If you have a more severely hyperextended elbow, then you might experience considerable pain when you move your arm and flex your elbow, especially as you straighten the joint. If this is the case, then your doctor might suggest that you immobilize your arm by wearing a sling until the worst of the pain is gone. After you stop using the sling, you can continue the immobilization treatment with a hyperextension tape job, which will prevent your elbow from straightening to the point of causing pain.

Therapy

3. After the worst of the pain has faded, the next stage of treatment for a hyperextended elbow can begin. Your doctor can show you simple therapy to increase the range of motion you can get from your elbow without feeling pain. You can begin with gentle range-of-motion exercises in your arm. After successfully completing those exercises, you can begin doing resistance training using weights to build the strength in the muscles around your elbow.
4. The simplest form of treatment for a hyperextended elbow is simply to give the joint time to heal. If you have a very mild injury, then you will not need a sling or therapy. The damage should be healed in a few days and you can resume your usual activities with no lasting ill effects. More severe injuries will heal in three weeks to a month.