Training Week 240
Highlight of the Week: All the workouts with our guests and our first softball game!
Monday | Mary 19, 2014: 4 m run (w/Kelly) + teaching strength class
Loc: Grayslake, Temp: 46°/47°, Time: 38:39, Pace: 9:40 avg, Difficulty: easy, Felt: good! the run woke me up!
Strength: 2/1 dumbbell switch, Difficulty: medium, Felt: light headed… and dizzy from the lights in my eyes
Tuesday | May 20, 2014: 1.5 m run (w/Steven)
Loc: Millennium Trail, Temp: 86°/82°, Difficulty: easy, Felt: good (and warm)
Wednesday | May 21, 2014: rest
Thursday | May 22, 2014: 5 m run (w/Gina) + Softball Game #1
Loc: Grant Woods FP, Temp: 70°/72°, Time: 50:29, Difficulty: medium, Felt: okay, kind of hot & out of breath
Friday | May 23, 2014: teaching strength class + 10 m ride (w/Steve)
Strength: 2/1 dumbbell switch, Difficulty: medium, Felt: good; happy Steve came to class!
Loc: Millennium Trail, Temp: 47°/52°, Time: 55:48, Pace: 10.8 avg mph, Difficulty: easy, Felt: good/refreshed
Saturday | May 24, 2014: Soldier Field 10 Miler (w/Gina & Steve)
Loc: Chicago, Temp: 54°/57°, Time: 1:36:58, Pace: 9:40 avg, Difficulty: medium, Felt: mostly good
Sunday | May 25, 2014: rest (White Sox game! Two stadiums in one weekend, ha ha!)
Notes:
- After the race on Saturday, I was talking to Marcia, Emily and Gina about upcoming races and realized I don’t really have much on the calendar for this summer. A few bike rides, The Longest Day, a 5K and a triathlon relay… I like that there is not much else going on! You guys know me – hot weather running is not my thing so I don’t race as much in the summer.
- I’m so happy we were able to have our first softball game this week! It was a lot of fun, and I feel so lucky we were able to put together a team – it’s something Steven and I have talked about doing for a few years!
- I thought this opinion piece “Fitness Crazed” (pdf here) was interesting. The author says he saw results (changes in his physique) by doing the same five classic strength training moves (squat, dead lift, power clean, bench press and standing press) for a year. He did not see results when he tried to follow new research that comes out (saying you should do high intensity high interval training, for example) or by using new-fangled equipment. So he asks the question – why are all of these studies coming out recommending new methods of working out if those five basic moves are what really made a physical change happen (for him, anyway). I agree with the statement that classic strength training shows results (hey look – Hugh Jackman agrees too (pdf here)). But I also think using new fitness toys and methods can be useful as well. It’s fun to do something different from time to time, or use new equipment/methods as a way to make a basic move more challenging. It can still show results. The author also says personal trainers are akin to baby sitters and they have no advantage in teaching their clients how to do things on their own, because it’s better to design a crazy workout for them and keep them confused so they keep coming back. Ha. Well, some people probably do want someone to hold them accountable for strength training, and maybe look forward to doing something they couldn’t come up with on their own. Before I was a trainer, I only got my strength training in when I had a one-on-one session, went to class, or did a video. There is nothing wrong with that! So… whether you stick to the basics or love something new and crazy, or do it on your own, in a class or with a trainer… just keep doing it! What’s your preferred strength mode (solo or group, classic or new equipment)?
Themocracy
Yay! So glad you guys finally got to play a softball game this week 🙂
In my limited understanding of the human physique/nutrition/etx I’m not surprised by that study you mentioned above. Seems like all the “new and trendy” workouts cater to the “get results quick” crowd. Hiit doesn’t appeal to me at all. Go all out for 20 seconds repeatedly? Um no. Just screams like an invite for injury to me at least regardless if it was lifting, running, etc.
I prefer solo weight training. But I haven’t ever really taken a dedicated weight training class. (Wink wink) I use normal weights and moves. Sometimes I even use the NTC app because of my limited knowledge 🙂
The article I linked to was actually someone’s opinion piece sort of saying something similar… but that he never saw results with the newer methods. I have done intervals like that aerobically and found them very successful, but you really have to focus on form when you do that for strength training.
LOL! Wink wink, come on up! 😉
I would like a 1 on 1 training session to see if I’m lifting/training efficiently/correctly. However, the personal sessions are so darn expensive. I usually lift a few barbells (on my own) with light to moderate weight to make sure I don’t get injured. I see the guys lifting the heavy stuff and bulking up, but I’m not overly interested in injuries (or bulking up). 🙂
You should do just a few to see if your form is right! Knowing you… I bet it is 😉
Ha! Heavy doesn’t always equal injuries! But it could equal bulking up!
i love mixing it up! that’s why i love when new research comes out. it keeps everyone on their toes and being creative. i love group exercising. i always work harder when there are other people around. keeps me honest 🙂
I really like to mix it up, too. At the studio I teach at, each teaching alternates workouts every few weeks to keep people fresh.
I guess I’m lucky that Katy and Ryan both trained me with the idea that I’d learn to do strength workouts on my own eventually. Not that I wouldn’t still need them, but it’s nice to be able to do strength independently and have a good basis of knowledge to know that you’re doing it right. That said, a majority of my strength work typically is in classes. On my own I just use weights, in classes we seem to do a combo of old and new.
I hope that any trainer would teach their students good form and how to use equipment so that they could do it on their own! If they still feel clueless after a few sessions… something is wrong!
I could do strength training on my own, but I am lazy and I don’t. So that’s the biggest reason for classes for me (besides that classes make strength training way more fun!)…
Until NYCM training fires up, it’s my goal to focus on strength training. I just had this convo yesterday with an avid lifter and he said exactly the same thing about the basic compound moves being what I need. Heading to the bench press right now. Hahaha!
Good for you! I look forward to reading about what you are up to in the gym! 🙂
As much as I love the workouts at CTF and getting my butt kicked, I honestly think I get stronger when I lift on my own. However, I don’t agree with just doing the same 5 moves over and over again. I get what he’s saying in that piece (comparing it to marathon training is a good comparison!) but I worry that if people only do the same 5 moves they’ll end up with muscle imbalances.
Are you lifting on your own as well, then? Or focusing on muscular endurance, and not strength, right now?
That is a good point. You would probably have to use periodization and really be careful if you did the same stuff over and over.
I’m not lifting on my own right now. I like that CTF mixes it up and we do something different every time I go. I get bored doing the same workout every time I’m in the gym although I know it’s what makes me stronger!
Regarding that opinion piece … I didn’t read it, but was it a study of ONE person? Not exactly something you can draw conclusions on. Also, I think you point out exactly why there are so many other fitness options out there – people get bored, and need to be held accountable.
Yes, it’s one person’s … personal opinion. LOL. I think it’s okay to draw the conclusion for what is right for them. I like to read it and think about what my personal opinion is on it all. Which as you can see, is not quite the same! 😉
It does bring up some interesting points though – the tried and true methods of weight loss and fitness are still true, so what’s with all of the new stuff? New diets, new workouts, etc. At the end of the day, the best fitness routine is the one you stick with.
I think the best idea for it is moderation. I love working out on my own and sticking to more classic type moves, but that gets dull. My muscles may not get bored, but my brain does! It’s nice to mix things up by adding new moves or new people. As long as it doesn’t hurt you, then there is no harm done! I think whatever makes people move is a good thing!
Agreed 100%! 🙂