Health and Fitness 101

Sure. Doing a high intensity workout using the options I’ve shared over the past few days isn’t easy. But it’s effective.

So effective, in fact, I want you to envision 4 for 40. That stands for 4 minutes a day, 4 days per week, for 4 months, to burn 40 pounds. Did I explain that this approach is effective?

If you want to burn fat, you need to push the intensity envelope. That puts you in to an oxygen debt, which your system must repay. To do so, your body will replenish the glycogen (from your liver and muscle cells) that you used during the exercise by taking fat reserves and paying back the debt.

This process lasts between 24 to 48 hours, which means this. Although your exercise only took 4 or so minutes, you’ll continue to benefit for a day or two afterward. That’s why you can see real results with this approach.

Since you’re going to burn a lot of fat and get your muscles cut, you need to get a baseline to measure your success. Here are a couple ways to do this. I encourage you to take the measurements, and write them down before you begin the program. Recheck your success every month.

1. Waist circumference: Take a measurement around your waist at the level of your belly button. Don’t inhale and hold your breath. Be honest with your measurement.

2. Mirror test: Stand in the raw in  front of a mirror. Give yourself a score between 1 and 10. If you’re a 10 you’re as cut and trim as you get. A 1 is on the bottom of the scale.

3. Body weight: This is an okay place to start, but it’s not exactly accurate because as you convert fat to muscle, you may actually weigh more because muscle weighs more than fat.

I encourage you to read through all 7 parts of this series on high intensity interval training. Check back because I just put together a very cool video on the science behind this approach, along with a step-by-step plan to help you achieve your fitness and weight management goals.

Until then, be sure to check out my clinic website by clicking here.

In previous episodes of this series, I’ve covered the science and practicality of using high intensity interval training. It’s fast and effective.

The reality is that most people simply don’t have time to exercise for an hour or more a day. So getting an even more effective work out in 16 to 32 minutes a week is a no brainer.

In Part 2, I introduced the timing on how to get your 4 to 8 minutes of exercise in using a stationary bike. In this episode, I’m giving you a fourth option for carrying out your brief, but effective, intensity work outs.

Besides using a stationary bike (Part 2), a squat thruster (Part 4), or the X-iser (Part 5), you may want to do a Turkish get up.

Basically, this is a familiar move. It includes the act lying down flat on your back and then getting up off the ground (hey that’s familiar). One way to get up is to come up to one side and onto your elbow. Then pull yourself into a half kneeling or lunge position. Then stand up. To complete the move, simply reverse your actions and end up lying flat on your back.

To add a new and helpful dimension to the Turkish get up, hold a dumbbell in your hand. Only this time, you must point the weight directly to the sky at all times. A tip to make this easier is to keep your eyes on the weight as you go through the entire movement sequence.

As with all the exercise choices I’ve given you, I recommend that you use the sequence of work and rest that I outlined in Part 2.

Be sure to check back for Part 7 of this series, as I’ll give you some ideas of how to track your success.

And be sure to check out our clinic website at Alpine by clicking here.

In previous episodes of this series, I’ve covered the science and practicality of using high intensity interval training. It’s fast and effective.

The reality is that most people simply don’t have time to exercise for an hour or more a day. So getting an even more effective work out in 16 to 32 minutes a week is a no brainer.

In Part 2, I introduced the timing on how to get your 4 to 8 minutes of exercise using a stationary bike. In this episode, I’m giving you a third option for carrying out your brief, but effective, intensity work outs.

Besides using a stationary bike (Part 2) or squat thruster ( Part 4), you may want to try the X-iser, a commercially available and compact unit you might consider. In addition to being compact, it is highly effective for getting a maximal workout safely.

Stand forward in the foot plates. Squat slightly. Now begin stepping quickly with shallow steps. Avoid making the foot plates go all the way up and down. Rather, keep them centered and move them up and down only slightly, but super fast.

Increase the intensity of the exercise by placing your feet back further in the steps and by curling and pressing a dumbell (see Part 3).

Learn more about the X-iser and how to purchase one by clicking here. When you land at their site, be sure to also check out the section on “Science.”

Again, use the sequence of work and rest that I outlined in Part 2.

In Part 6, I’ll introduce one more way to get a high intense workout that’s easy and that you can do in the comfort of your own home or office. And in Part 7, I’ll give you some ideas of how to track your success.

Until then, be sure to check out our clinic website at Alpine by clicking here.

In previous episodes of this series, I’ve covered the science and practicality of using high intensity interval training. It’s fast and effective.

The reality is that most people simply don’t have time to exercise for an hour or more a day. So getting an even more effective work out in 16 to 32 minutes a week is a no brainer.

In Part 2, I introduced the timing on how to get your 4 to 8 minutes of exercise in using a stationary bike. In this episode, I’m giving you a second option for carrying out your brief, but effective, intensity work outs.

Besides using a stationary bike, which is one of the safest ways to do this, you may want to try a squat thruster. Basically, this is a familiar move. It includes the act of sitting and standing (hey that’s familiar), followed by raising your arms up, also called a shoulder press. It’s easy. Sit on a firm surface, like a chair or table. Hold your folded hands against your chest. Stand straight up. Then raise your arms straight up.

Start                                        Finish

As this gets too easy, hold a dumbell in your hands. Keep your knees aligned over your toes, so your knees don’t angle in or out too far. Also, keep your back from arching as you raise your arms overhead. Be careful not to hit your chin with the dumbell as you raise your arms up.

Give it a shot using the timing sequence I gave you in Part 2.

In Parts 5 and 6, I’ll introduce two more ways to get a high intense workout that’s easy and that you can do in the comfort of your own home or office.

Until then, be sure to check out our clinic website at Alpine by clicking here.

In Part 2 of this series, I encouraged you to utilize a stationary bike and do maximal bouts of exercise as follows:

1. Warm up for a couple minutes at a comfortable pace and resistance.
2. Increase the resistance on the bike to a reasonable level.
3. Pedal as hard and fast as you can for 30 seconds.
4. Rest 30 seconds.
5. Pedal as hard and fast as you can for another 30 seconds.
6. Rest 4 minutes.
7. Repeat number 3 through 6 for a total of four rounds.

I also stated that you should plan to do this type of exercise 4 times per week. Some people get the idea that if something works so well, why not do more of it? That’s fine. However, I still recommend that you stick with 4 days per week. If you want to do more to advance the program, then do one or more of the following:

1. Add 1 to 4 more intervals to the 4 you’re already doing.
2. Reduce the rest period from 4 to 3 to eventually 2 minutes.
3. Place a dumbell in your hands and curl and press (described below) the weight during each work interval.

Adding more intervals will increase the total work you do each day. For example, if you’ve been doing 4 rounds, you could add 2 or 4 more intervals, which means you’d end up doing 6 or 8 minutes of maximal work per day. Remember, however, that you should only do this type of exercise 4 days per week. Your body needs a break on rest days.

It’s okay to shorten the rest periods between each work interval. Be cautious about shortening the rest interval from 4 to 3 and eventually from 3 to 2 minutes.

Finally, to do a curl and press, hold the weight in your hands with your arms straight down in front of you. Curl the weight by bending your elbows. Then press the weight by reaching your arms upward. Then lower your arms back to the starting position, and repeat the curl and press.

When these approaches get too easy, add more weight in your hands for the curl and press.

In Part 4 of this series, I’ll give you some other options for completing a high intensity interval workout. You’ll be able to use the same times of work and rest that I’ve described to this point. Only you’ll get some ideas that can help you vary your workouts and keep things fun. Fun? Well sort of fun, seeing that there’s no easy way to do intervals.

Until then, be sure to check out our clinic website at Alpine by clicking here.

In Part 1 of this series, I described the frustrations that many people experience when they are not successful in achieving their weight loss goals with moderate and continuous exercises.

There are a few factors that weigh in as to why this is so. First, there’s a body of research showing that moderate and continuous exercise isn’t effective for impacting fat loss. Second, who has the time these days to exercise for an hour several times a week?

Why not instead choose an exercise approach that is dramatically efficient (how does 4 minutes a day sound?) and has the research to back it up?

In that case, here is an outline on how you can accomplish a workout like I’m describing.

Because you’ll be working out with a maximum effort, your safest best is to use a stationary bike. That way, you won’t go flying off when you’re going all out. And if you haven’t been active in an exercise program, you should get clearance from your doctor.

Alright. Get on your bike, making sure you have a slight bend in your knee as your leg extends at each revolution. Then follow my routine below.

1. Warm up for a couple minutes at a comfortable pace and resistance.
2. Increase the resistance on the bike to a reasonable level.
3. Pedal as hard and fast as you can for 30 seconds.
4. Rest 30 seconds.
5. Pedal as hard and fast as you can for another 30 seconds.
6. Rest 4 minutes.
7. Repeat number 3 through 6 for a total of four rounds.

By doing 4 rounds, you’ll end up doing 4 total minutes of actual work. You think that’s easy? Try it. It’s definitely a challenge. If you’re deconditioned, you may want to break up each minute of work by doing a triple 20. That means you’re going to go hard for 20 seconds followed by a 20 second rest, and you’ll do that 3 times for a total of 1 minute of maximum work. Upon completing the triple 20, rest 4 minutes, and repeat 4 times.

Whether you choose to do a double 30 (30 seconds on, 30 seconds off, 30 seconds on) or a triple 20, you should plan on doing this type of exercise 4 times per week, no more, no less.

In Part 3, I’ll show you ways that you can advance your exercise program. And Parts 4 through 6 will give you other specific ways to do this program and thus keep it interesting and effective.

Until then, be sure to check out our clinic website at Alpine by clicking here.

All too often, people tell me they exercise but still can’t burn the fat. Others say they used to exercise, but it took too much time for what little results they got. Both groups were “mythified” (aka sold a false bill of goods) that doing moderate and continuous exercise is the best method for burning fat.

Times and science are changing that mindset.

Regardless of myths that continue to circulate, there’s no question that a successful and efficient approach is needed now more than ever. People are short on time. And sadly, many of them are also long on excess body fat.

Science does in fact exist that moderate and continuous forms of exercise such as jogging, riding a stationary bike, or elliptical training burn fat. However, there’s an equally big pile of research showing it doesn’t.

The real question is:  Do you want to burn fat, increase stamina, and build muscle tone in a way that is fast and effective?

Then consider the gritty facts of what high intensity interval training (HIIT) can do.

• It’s more effective at maximizing oxygen uptake than aerobic exercise.
• It pushes the limits of anaerobic metabolism (unlike aerobic exercise)
• It mimics real life activities (visualize kids at play or most sports).
• It’s vastly more efficient than aerobic forms of exercise

Efficient is an understatement. Consider that numerous studies compare people doing 60 minutes of aerobic exercise while a second group does short bursts of HIIT that add up to perhaps 4 minutes. Notably, the results in the HIIT group prevail, yet their time commitment is less than 90 percent of the ineffective method of exercise.

Do the math. Hands down, HIIT prevails. Do you really want to burn fat? Are you willing to shake off the old paradigm and take hold of the new science? Your future cut and trimmed body will thank you!

So. Make a plan to carve out 4 minutes a day, 4 days a week. And be sure to read Part 2 on this topic, wherein I’ll show you the steps to get a highly effective work out, one that truly burns the fat, in a most efficient way.

Until then, check out the price tag of this living-room-eating behemoth-of-a-piece of exercise equipment, called the ROM. Go to FastExercise.com. They say you can get a radical workout in just 4 minutes a day. But the price tag is a bit hard to swallow. I’ll show you in Part 2 how to get an equally great work out in 4 minutes. . .and my way is free!

Mission accomplished! Scott Woods successfully reached the top of Mt. Rainier, a goal that he set to help raise funds for the Missoula-based Fit to Fight program and its inspirational message that participants can be “Stronger than Cancer.”

Here’s a play-by-play of Scott’s successful climb, taken from Tuesday’s Missoulian.

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He left his tent in the dead of night, working his way up the snowy, crevassed slopes of Mount Rainier.

About 7:30 one morning last week, after nearly six hours of climbing, Scott Woods came over the final snow slope and stood at the summit crater of Rainier, 14,411 feet.

For the rest of  Scott’s exciting story, click here.

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For more information on the fit to fight program, go to FitToFightMT.org.

Ongoing pain or problems in your shoulder may suggest the need to seek help for it. Notably, issues in the shoulder commonly stem from faulty actions in the muscles that support and move the shoulder blade. Left untreated, these problems tend to get worse, not better.

The scapula, or shoulder blade, plays a key role in strength, coordination, and movement of the arm. It also provides a connection between the arm and the spine by way of the thoracic (chest) wall.

When we lift our arm or reach behind our back the scapula must slide, rotate, and tilt in certain directions. By doing so, the scapula provides stability of our shoulder joint and enables us to increase shoulder movement.

Problems here may be due to a “sick scapula,” a term that refers to problems with the role of the shoulder blade. It may be allowing too much or too little movement. If there is weakness or poor coordination in the muscles that direct the scapula, bigger problems loom.

This condition typically occurs on one side but not always. When it occurs, there are oftentimes problems with scapular or arm pain. It can also play in to shoulder problems such as shoulder impingement, rotator cuff tendonitis, a rotator cuff tear, or a shoulder bursitis.

The good news is that a problem scapula is usually treatable. Proper evaluation and treatment of a shoulder condition will addresses the scapula. And proper scapular  function is necessary when developing a well-rounded shoulder strengthening program. Addressing specific muscles is vital to providing the correct movement of the shoulder blades with the shoulder and arm complex.

Learning how to activate the scapular muscles and knowing how to control them is paramount to any successful shoulder program. Overuse and incorrect scapular and shoulder joint movement can lead to ongoing painful and bothersome shoulder conditions. In the end, if you let shoulder problems go too far, you may end up losing ground.

You are encouraged to seek the advice and help of Alpine’s physical therapists. They have expertise in treating conditions stemming from faulty shoulder blade function. To schedule an appointment, call our offices at 251-2323 or 541-2606.

For more information on shoulder conditions, view all 20 of our online shoulder Patient Guides by clicking here.

Mission accomplished! Scott Woods successfully reached the top of Mt. Rainier, a goal that he set to help raise funds for the Missoula-based Fit to Fight program and its inspirational message that participants can be “Stronger than Cancer.”

Here is an excerpt from Scott’s blog write up.

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I made it! I climbed Mount Rainier! It was an incredible experience, definitely one of the highlights of my entire life and one I will never forget.

Our group of eight climbers and four guides departed the Paradise trail head on the morning of August 2nd and climbed steadily up to Camp Muir at just over 10,000 ft. With our 45 lb packs that first 4,700 feet of climb in just over 4 miles was a real workout, but I felt the benefit of all those training hikes on Mt Sentinel!

From Camp Muir we could see over 150 miles to Mount Hood in Oregon, Mt Adams and Mt St. Helens further south in Washington. . . . At around 7.30 am we were climbing steadily on moderately sloping snow, and then the slope just laid back and we were on the edge of a huge crater. It was quite a moment, and pretty emotional.

I’d told my team mates about my cancer and about Fit to Fight, and they had been incredibly supportive. There were lots of high fives and hugs, then we hiked across to the “true” summit on the north side of the crater rim to sign our names and take the all important summit shots. All too soon it was time to head back down the nearly 9000 ft to Paradise. This was by far the hardest part of the climb for me and there were times when I worried I might not be able to get all the way back down.

The descent of the Cleaver was especially tough as we couldn’t afford to trip and fall on the steep, rocky slopes that dropped steeply onto huge cliffs. Finally we got back to Camp Muir. I was so exhausted I could hardly force myself to eat, but managed to get down a few apricots and raisins before the final 4 mile descent to the end of the route.

By this time I was just on auto-pilot, moving my legs down hill and trying not to fall. Then, at Panorama Point about 2 miles from the trail head I got a huge boost as my wife Sarah was waiting to meet me. It felt so good to see her again, and to have her beside me on the last bit of the hike down.

Finally, at around 4.30 pm, after climbing 3200 ft to the summit and descending nearly 9000 ft in one day, we reached the Paradise parking lot and the end of the climb. What a day! What an experience!

And I never would have done it if it hadn’t been for FIT TO FIGHT. They got me back on track towards being fit and strong. They made me believe that I could still pursue big physical challenges despite my illness. Thanks to Sam and all of the people at FIT TO FIGHT for giving me one of the greatest experiences of my life!

To read Scott’s entire entry, click here to access the Fit to Fight blog. And for more information on the fit to fight program, go to www.FitToFightMT.org.