Great Interval Workout

A Northwest fitness colleague, Sherri McMillan, has a fun variation of interval training. If your goal is to improve your fitness, increase your speed as a runner, cyclist, rower, walker, swimmer or improve your performance in any sport, try this…

Try intervals if you have a need for speed!

Start by warming up for about 5 minutes. Then go very hard for 30 seconds followed by a 1 minute slower, more comfortable pace. Do this 15x for about a 20 minute workout and then cool-down. Do this workout 2x/week for one to two weeks.

The next stage will be exactly as above except decrease the recovery pace down to 45 seconds. Again, complete this workout 2x/week for one to two weeks.

The next stage will be exactly as above except decrease the recovery pace down to 30 seconds. Start with 20 minutes of these intervals and then increase the volume to 30 minutes over the next few weeks.

Fraser reminded me that during the hard intervals, you should focus on quality. If your quality decreases because you are getting fatigued, take a longer recovery set so when you’re ready to go hard, you can really push the pace.

And guess what, I’m a believer. I’ve only done 3 of these workouts so far and this morning I did a 12 mile run 8 minutes faster than my last 2 training runs of the exact route and distance. Speed work is definitely the most effective way to get fit and fast quickly!

Good Luck.

Make your own healthy McMuffin

Here is an easy recipe for you.  I usually have all the ingredients on hand.  I have actually used low sodium deli meats instead of the Canadian bacon and it is still yummy.

1 egg ( I put in Microwave)
1 slice of Canadian bacon
1 slice of tomato
1 toasted whole-wheat Enlish muffin
1 Tbsp reduced fat cheese
326 calories, 24 g protein, 30 g carbs, 13 g fat, 5 g fiber

Enjoy

Core Test-How did you do?

Boy did my family have fun with this test.  Not actually taking the test but for making fun of me and my big words. I don't know how they could twist that knowledge and make words like Rectus Abdominus and Obliques seem bad and almost inappropriate.  I am going to give you all the answers to the test and share a little bit more information for those who are vocabulary challenged. (My family) Giggles

1. The Rectus Abdominus is the most external abdominal muscle. T The deepest is the Transversus TA, then internal obliques, followed by the external obliques and last, rectus abdominus RA.
2. The fibers of the Transversus abdominis are essentially perpendicular to the Rectus Abdominus. Transversus fibers run essentially horizontal while the rectus runs vertical.  It is a compressor muscle.  Think of it as an internal corset holding everything in.  It is great for stabilizing your core and protecting your back.
3. The Internal Obliques origin is both bone and ligament. T The origin of the internal obliques is the lateral half of the Inguinal ligament (large ligament at the base of the abs) , the pelvis and also the thoracolumbar facia which is connective tissue that runs on either side of your spine.
4. The most external of the abdominal muscle group are the External Obliques. F See question #1.
5. The origin of the Rectus Abdominus  is at the xiphoid process and the cartilages of ribs 5-7. F.  That is the insertion.  The origin is the pubic bone.  Origin is where the muscle begins and insertion is where it ends.  
6. Abdominal muscles can be used as both stabilizers and movers. T You should train both ways too.
7. The Serratus  Anterior interdigitates with external obliques. T The fibers of those muscles intertwine( interdigitate).   If either the obliques or the Serratus are performing well it affects the other.
8. Normal range of motion for spinal flexion is 30-45 degrees. T Greater movement involves hip flexion.
9. There are only 4 major muscles considered when training the “core.” F.  We also consider hip flexors,  Erector Spinae (back muscles), Quadratus Lumborum  and deep spinal muscles to be included in the “Core.”
10. The most effective training for the core is flexion exercises. F.  Abdominal muscle fibers run in multiple directions so you should train in many planes of movement.
11. You actually have an 8-pac not a 6-pac. T  You have an 8-pac.  There are three tendinous intersections that carve out your pac.
12. Your four major abdominal muscles run in the front, sides and back of your core. T
13. Core exercise doesn’t really help improve performance or daily functional movement. F
14. There are 5 major core abdominal muscles. F The 4 major abdominal muscles are, Transversus Abdominus, Internal and External Obliques and Rectus Abdominus
15. Planes of movement for abdominal movements are sagittal and Frontal. F  There is the transverse plane for rotational movements as well.  

Test Your Core Knowledge

In all of your spare time today.  Take this core quiz and see how much adbominal savvy you may have. Just answer T or F.   I will post the answers later.

1. The Rectus Abdominus I the most external abdominal muscle.
2. The fibers of the Transversus abdominis are essentially perpendicular to the rectus abdominus.
3. The internal obliques origin is both both bone and ligament.
4. The most external of the abdominal muscle group are the external obliques
5. The origin of the rectus abdominus  is at the xiphoid process and the cartilages of ribs 5-7
6. Abdominal muscles can be used as both stabilizers and movers.
7. The serratus  anterior interdigitates with external obliques
8. Normal range of motion for spinal flexion is 30-45 degrees.
9. There are only 4 major muscles considered when training the “core.”
10. The most effective training for the core is flexion exercises.
11. You don’t actually have a 4-pac not an 6-pac.
12. Your four major abdominal muscles run in the front, sides and back of your core.
13. Core exercise doesn’t really help improve performance or daily functional movement.
14. There are 5 major core abdominal muscles.

Good luck and please hold in your abs while you take this test.