Category Archives: Health and Fitness

Tabata Training: Background and Benefits

05 Wednesday Apr 2017

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After wearable technology and body weight training, high-intensity interval training (HIIT) is the top fitness trend, according to the American College of Sports Medicine (ACSM). HIIT training involves short, intense intervals of exercise followed by short periods of recovery or rest. These intense workouts usually last no longer than 30 minutes. One of the more popular HIIT programs, Tabata training, utilizes eight rounds of intense exercise lasting 20 seconds each, followed by 10 seconds of rest/recovery. This type of short-burst workout can have cardiovascular benefits, and improve both athletic physical conditioning and glucose metabolism.

History of Tabata

In a 1996 study featuring Olympic speed skaters, Dr. Izumi Tabata and Coach Irisawa Koichi put athletes through a test on a mechanically-braked cycle ergometer. At an intensity of 170% of VO2max (maximum volume of oxygen an athlete can use), the skaters exercised for short bursts of 20 seconds, followed by 10 seconds of rest and repeated for four minutes; a total of eight cycles. The athletes trained using this method (Tabata named the IE1 protocol) for four days and added a fifth day of slate training (continuous training with no rest). A second group in the study performed steady slate training (70% VO2max) for five days.

The Tabata group achieved similar aerobic gains as the second group who worked out continuous. At the end, the second group did have a higher VO2max (from 52 to 57 mL/(kg•min), but the Tabata group, which started lower, gained more overall (48 to 55 mL/(kg•min). In addition, the Tabata group saw a 28% gain in their anaerobic fitness level.

Benefits of Tabata

The main purpose of Tabata training is to get the maximum benefits in the least amount of time. You can see why this type of exercise training would be appealing to Olympic athletes. It has been known to raise metabolism and the heart rate immediately, which also makes Tabata a great training program for weight loss. The protocol is so intense that your metabolism stays high, even after the workout is complete. As a result, you continue to burn fat for hours. The technical term for this is Excess Post-exercise Oxygen Consumption (EPOC), also known as the “after burn” effect. Additional studies have shown that Tabata can burn up to 13.5 calories per minute.

One of the highlights of Tabata from a trainer’s standpoint is that it gives trainers the ability break down the exercise series to include short bursts of exercises such as push-ups, burpees, squats and sprints for example. Don’t forget each exercise is done at high-intensity for 20 seconds with 10 seconds of rest in-between. If done correctly, athletes can really take advantage of the benefits Tabata training can give them.

 

Tabata Is Not For Everyone

Due to the intensity of this program, Tabata is not for everyone. Since you are already P90X LIVE instructors and are used to training at a high level, you may find Tabata to be a comfortable transition, but when leading a class, there are some important things to keep in mind.

Participants who normally consider themselves strong exercisers have been known to be caught off guard by Tabata training; many find it hard to catch their breath while others are just not physically able to handle the intensity of this workout. It is encouraged that all participants get clearance from their doctors before starting a Tabata training program and be forthcoming with their instructor on any injuries they have.  It is our recommendation that participants let their injuries heal before taking on this program. Also taking advantage of these short rest periods is vital. This is a good time to practice breathing exercises and keep moving even at a slow pace to keep the blood flowing and muscles limber. Of course, you are not training to be Olympic speed skaters, so as P90X LIVE instructors you will be provided with a predesigned workout that will be a variation of the Tabata program.

With any HIIT training, proper nutrition is important as well. Tabata is not a program you want to show up to on an empty stomach. But, don’t weigh yourself down with too much protein or carbs either. Some fast digesting protein and carbs can fuel your muscles with the essential amino acids you’ll need. You can also suggest clients consult with a registered dietitian to find the right nutritional balance for them.

While Tabata is a tough training program, it can also be a fun, challenging workout that participants will enjoy. And, you will be instructing on a valuable tool for both exercisers and athletes, how to get maximum benefits of a full workout, in a shorter length of time. Or, as they say on Wall Street, “more bang for your buck.”

Kevin McGuire is a freelance writer based in Los Angeles. He has been writing on topics of health, fitness and nutrition for 10 years. He can be reached at mcgurk1266@gmail.com.

 

References:

Tabata, Izumi; Nishimura, Kouji; Kouzaki, Motoki; Hirai, Yuusuke; Ogita, Futoshi; Miyachi, Motohiko; Yamamoto, Kaoru (1996). “Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max”. Medicine & Science in Sports & Exercise. 28 (10): 1327–30.doi:10.1097/00005768-199610000-00018.PMID 8897392.

Tabata, Izumi; Irisawa, Kouichi; Kouzaki, Motoki; Nishimura, Kouji; Ogita, Futoshi; Miyachi, Motohiko (1997). “Metabolic profile of high intensity intermittent exercises”. Medicine & Science in Sports & Exercise.29 (3): 390–5. doi:10.1097/00005768-199703000-00015. PMID 9139179

“The New Science Behind Tabata Training, the Four-Minute Wonder Workout”

http://www.self.com/story/fitness-tabata-burns-13-calories-per-minute

 

The Return of the Deep Squat

05 Wednesday Apr 2017

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The squat — it’s one of those exercises that we learn naturally. Prior to walking, infants spend quite a bit of time in the squat position. Soon enough they are stumbling along, grabbing a hold of anything in reach to keep themselves balanced, but are soon back to squatting in order to reach that favorite stuffed animal. As we grew up, so did the squat, which went on to become “the king of exercises” in the fitness arena.

By the late 19th and early 20th century, aspiring bodybuilders were following the lead of one Henry “Milo” Steinborn, champion strongman and the namesake of the “Steinborn Squat,” which became a staple move in the world of weight lifting. The Steinborn Squat involves lifting the weighted bar from a tilt position (no rack), carefully placing the bar across the back, dropping down in a deep squat as far as you can go, then returning to an upright position, and placing the bar down again in tilt position. Milo went on to greater feats such as lifting automobiles and elephants. Yet one thing that Milo did became taboo, and it wasn’t the tilted approach or lifting cars and elephants — it was deep squats.

Though the deep squat didn’t kill Milo (in fact, he lived to a ripe old age of 95), by the 1960s the recommendation was that squats shouldn’t go past the parallel position and that deep squats contribute to knee injuries such as ligament tears. But today deep squats are back. So why the taboo and what has changed to dispel the myths?

The deep squat taboo
In 1961, Dr. Karl Klein, a University of Texas researcher, released a paper called “The deep squat exercise as utilized in weight training for athletes and its effects on the ligaments of the knee.” Comparing 128 weight lifters that regularly performed deep squats to 360 college students who did not, Klein found that the weight lifters’ knee joints showed greater laxity and instability than those of the students. As a result, Klein recommended that full squats be discouraged citing that doing deep squats could result in a “debilitative effect on the ligamental structures of the knee.” Later that same year, the American Medical Association (AMA) backed up Klein’s claims. As a result of the backing of the AMA, these claims triggered a snowball effect causing physical fitness trainers and school superintendents to halt the practice of full squats. But that wasn’t all as soon after several branches of the military also followed suit and banned deep squats from military training exercise regimens.

But it’s natural
As mentioned earlier, full squats are part of our natural movement from infancy. In fact, the human fetus has been known to rest in the squat position within the womb. If it’s a natural movement — how can it be bad for us? Dr. Klein’s results have never been duplicated by other researchers. In fact, many have found issues with Klein’s research. Some of the participants in Klein’s study, for example, noted that the aluminum apparatus used in the test (which fit like a cast around the knee) applied too much pressure and was painful. Also, though Klein highlights the implications of maximum force on the knees, he fails to mention the “wrapping effect” or the contact area between muscles and bones. The wrapping effect minimizes shear force on the ligamentous structures of the knee, specifically to the anterior and posterior cruciate ligament.

In addition, more recent research shows that doing deep squats correctly can be quite beneficial (Williams, D.). First off, when doing deep squats, exercisers utilize full range of motion (ROM) and, secondly, they can help support joint health, help prevent deformity and dysfunction, and help reduce pain. “Deep squats are necessary to stretch the soft tissue in the lower body and to improve mobility and ROM,” according to Maksim Seredov, CSCS, RKC, FMSC. Seredov is the owner of L.I.F.T. Strength & Conditioning, LLC and is a Beachbody Master Trainer certified in both INSANITY® and P90X®. Seredov notes that other deep squat benefits include: maintaining gristle health in the hip, improvement of ankle and hip joint mobility, and increase in knee stability and sprinting and jumping performance.

Thirdly, the fact that full ROM is not accomplished in the half-squat approach means that you are not fully working all the muscles that benefit from full squats. A study presented at the 2008 Congress of the European College of Sport Science showed that subjects performing full squats for 12 weeks had a significantly greater increase in thigh muscle growth compared to those doing shallow squats.

When going deep, technique is key
As with any exercise, the key is to do it correctly. No warm-up is needed before jumping into deep squats; in fact, the deep squats can be part of your warm-up. Seredov notes that there is no one technique that will suit all; however, there are certain criteria that exercisers/athletes should follow in order to properly perform a deep squat. Note: If at any point a participant feels pain as a result of doing deep squats, they should stop immediately.

  1. Heels must remain flat on the ground and there should not be a noticeable shift to the ball of the foot. Having the entire foot on the ground is incredibly important for creation of a stable base and adequate torque from which to develop power.
  2. Feet should not rotate out during the execution of the squat; they must stay firmly planted on the ground. It is normal to demonstrate varying degrees of external rotation of the foot when squatting due to anatomical differences and training goals. The key is that this amount of rotation shouldn’t change from start to end.
  3. The knees should not move inward (valgus collapse) during the squat, as this type of movement results in approximately 70% of all knee injuries, chronic and acute.
  4. The hip crease should descend below the knee crease. All athletes should have the mobility and motor control to reach full squat depth in order to ensure long-term knee health, mobility, stability, strength, and performance.
  5. The low back and neck must remain in a neutral position during the entire squat. A combination of mobility and motor control issues can impact an athlete’s ability to maintain a neutral spine while squatting. Not maintaining proper spine positioning places unnecessary stress on the tissues of the spine.

Be careful, some people don’t know squat
Seredov points out that many squat-related injuries occur because people are misinformed and obtain information from unqualified sources, often on the Internet. “The Internet can be a curse and a blessing at the same time. Since anybody can call themselves an expert and false information is everywhere, it is difficult to distinguish real truth from [false] outdated information,” Seredov says. One of the issues among exercisers trying to do squats is inadequate dorsiflexion in the ankle joints, which may be a direct result of changing styles in athletic footwear. “Fitness shoes used to be made with a significant heel lift,” Seredov points out. “Now the shift is to minimalist, barefoot, and zero drop cross training shoes and this is why so many people squat on the balls of their feet on their toes with their heels completely off of the ground.”

Another issue people run into is motor control. Most people can lie on their back and go through the motions of a squat with no problem, but upright, with gravity in play, people find themselves off balance and falling over while attempting the same moves. Seredov notes, “The second a load is introduced, i.e. gravity or a barbell or kettlebell, most people’s kinetic chain breaks down and the movement becomes dysfunctional.” If a person’s basic motor skills and balance issues are not improved prior to taking on deep squats, trainers can expect participants to repeat bad behavior and risk injury.

As far as weight is concerned, deep squats don’t require exercisers/athletes to use weightlifting bars. Seredov says that deep squats can be performed as standalone bodyweight movements.  “If the athlete is advanced, a load can be introduced or if the athlete is a beginner to deep squats, bands like the TRX or other suspension trainers, a ballet barre, or even a doorknob can provide assistance as the athlete descends into the squat position.”

In Conclusion
Deep squats, once looked upon as dangerous knee killers, are now revered by fitness experts as a great way to maximize your workout and strengthen muscles utilizing full range of motion.  They can be done with an added bar for weight or by using your own body weight. And most importantly, remember proper technique is the key to avoiding injury. So next time you want to tackle some squats, don’t take the shortcut…go deep instead.

Author Bio: Kevin McGuire is a freelance writer based in Los Angeles. He has been writing on topics of health, fitness, and nutrition for 10 years. He can be reached at mcgurk1266@gmail.com.

Ilyse Baker: You’ll Thank Her Later

06 Friday Mar 2015

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March 2015

Ilyse Baker at AFAA Studio. Photo by Tom Ivicevic

Ilyse Baker at AFAA Studio. Photo by Tom Ivicevic

Dance and fitness have gone together since Dr. Kenneth Cooper coined the term “aerobics” in 1968.1 Soon after, a flood of dance fitness programs had folks Jazzercising through the ’70s and Sweatin’ to the Oldies® through the ’80s. Though Zumba®  emerged in the ’90s, incorporating Latin rhythms and fitness, Zumba’s true impact hit America in the 2000s and has expanded into many different genres of music. Now, an explosion of dance fitness programs has exercise enthusiasts passionate about returning to the dance floor to burn some calories while shakin’ their booties once again.

Ilyse Baker is an AFAA certified group fitness instructor based in Los Angeles. Her charisma , enthusiasm and contagious personality have led her to become one of the most sought after dance instructors in America. She has worked with celebrities such as LeAnn Rimes and Rihanna. Her program Dancinerate® is gaining popularity among the many dance fitness programs that have burst onto the scene in recent years.2

Why the surge in dance fitness programs? Baker feels reality TV may have something to do with it. “Since Dancing With the Stars has become so successful the last 10 years and So You Think You Can Dance, I think that people are …watching, and naturally getting off the couch saying, ‘I want to learn these moves,’” Baker says. “The benefit is that dance is so much fun and it makes you feel so good about yourself. And people become more confident and come alive when they’re on the dance floor.”

A Lifetime of Dance

Baker’s initial love for dance and fitness rose as a result of unfortunate circumstances. At the age of just 14 months, she was injured in an accident involving a drunk driver. One of her legs was broken. And doctors told her parents that she might never walk again.3 As a part of physical therapy, she needed a program that would keep her moving, so Baker’s parents enrolled her in dance classes. Throughout her recovery, she discovered this wonderful feeling inside that was brought out in her dancing. “I come alive through the dance. I am able to tell a story through the movement. I’m able to forget about the worries of the day. I’m able to relieve stress. That’s why I felt there was a need for me to get into the fitness industry on the dance side,” Baker explains. She went on to earn her BA in dance performance and dance education from Point Park University in Pittsburgh, Pennsylvania.

Baker earned her first professional dancing gig touring with Sesame Street Live® in New York and soon after, she took her style to sea entertaining on vacation cruises. Subsequently, this dancer decided Los Angeles was the place for her so she moved out West and landed an agent. She soon found a job working for world-renowned choreographer MaDonna Grimes as a dance teacher in her Hollywood studio. “She is amazing,” Baker exclaims. “I took all her classes and one day she cornered me and asked, ‘Why aren’t you teaching aerobics and fitness as well?’” Baker wisely took Grimes’ advice and worked on a couple DVDs as a background personality for fitness celebrities such as Petra Kolber, who also influenced her to get her group exercise certification. Baker chose AFAA for her certification and utilized her newfound skills to motivate people to get up and get moving! “Men and women of all shapes and sizes—I don’t care what they look like, what their background is—can experience learning dance routines,” Baker affirms.

But, not everyone feels comfortable getting up and dancing. Baker notes that when it comes to dance fitness, it’s up to the instructor to make clients feel comfortable and not intimidated by the word “dance.” “I think when you’re asking someone to make the shift into something that takes them out of the norm…there’s that fear,” Baker states. “If a person comes to me and says ‘I have two left feet…I’m scared,’ I tell them if you can bop to the beat of the music, trust me, have a good time and get out of your head…we’re closer to being successful. And the next classes will get easier and easier.”

Dancinerate is a 60-minute class in which Baker highlights different styles of dance keeping each session fresh and fun. “Some days I do Hip-Hop, some days I do Jazz, some days I do Broadway…and in the end I give them one hot routine and they not only walk out of class feeling better, but they’re saying, ‘I’m a dancer!’” Baker exclaims. Dancinerate is also available on two DVDs, Dancinerate: Sassy Jazz and Hip Hop Fusion and Dancinerate: Burn With the Beat. Individual workouts are available for digital download at http://www.ilysebaker.com.

Baker shows no sign of slowing down creating the first ever dance fitness workout DVDs from Weight Watchers®—Weight Watchers: The Ultimate Dance Party! fitness kit, which was self-designed by Baker and initially presented in every Weight Watchers meeting room location. Weight Watchers: The Ultimate Dance Party! can now be purchased on Amazon.com and at Wal-Mart, Target, Costco® and Sam’s Club® locations.

As for Baker’s own nutritional habits, she tries to stick to a “clean” diet consisting of six small meals a day. “I focus a lot on protein, vegetables and fruit,” she says. “I’m a big fan of bringing it back to basics. There are a lot of trends out there …. If you eat a consistent, healthy diet and you’ve got your major food groups in there, then you’re living a healthy lifestyle.” Does that mean no splurging? “Hey, I like my jelly beans and sweets here and there, but it’s all in moderation. Don’t deprive yourself , because it’s all about living normal,” Baker says.

Sexy Everything

In between all of her classes, dancing and fitness, Ilyse found time to bring out her style yet another way—her own clothing line. Using her name as an acronym, the I Love Your Sexy Everything® brand generates an array of stylish tanks and tees for the fit fashion connoisseur—sporting positive messages such as “I’m a Dancer,” “Take a Chance…Don’t Fear It!” and her trademarked “#You’llThankMELater.” All the great, colorful choices are available at her shop ilysebaker.com/shop.

Pearls From a Pro

For those who aspire to become a top fitness pro someday, Baker points out the importance of keeping good company. “Network with the right people and make sure you have positive and supportive people in your life,” she notes. “This industry can be really cutthroat and I think you have to be careful, listen more and really do your research. Learn from the experts.”

You can usually find Baker at Equinox, L.A. DanceFit and 360 Health Club in the Los Angeles area, and you can bet you’ll see a lot more of her dazzling smile and style for years to come.

References

  1. cooperaerobics.com/About/Our-Leaders/Kenneth-H-Cooper,-MD,-MPH.aspx (Accessed JAn 6, 2015).
  2. “Meet Ilyse.” com/meet-ilyse/ (Accessed Jan 6, 2015).
  3. VITI, L., “Ilyse Baker.” American Fitness, 30, No. 5 (Sep 2012): 22.

Take a Hike

13 Friday Dec 2013

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December 13, 2013

153782200Fall is here and the cooler weather is perfect for outdoor activities. Hiking in the hills of the beautiful San Gabriel Valley is a great place to start! But, hiking, isn’t just about spraying on some bug repellant, grabbing a water bottle and hitting the trails. There are many factors to consider, especially if you are new to hiking. Keep in mind that you are sharing these majestic mountains with many species of wildlife, plants and you can meet with some challenging, steep terrain. Being properly prepare can be almost as challenging as the hike itself!

Preparing For the Hike

Mark Nelson, of Eagle Rock, has been an avid hiker for more than 20 years. Nelson emphasizes the importance of being properly prepared before heading out on your hike. “Prepare the day before so you can get an early start,” Nelson says.  He suggests filling a small backpack to the rim with important supplies such as:  a map, flashlight, sun block, first aid kit (which should include Band-Aids, antibiotic ointment, alcohol pads, pain relief tablets, an ace bandage, blister kit, nail clippers, tweezers for splinters, and duct tape, for temporary repairs.)

Making wise clothing choices is also a must. Nelson suggests bringing an extra pair of socks and wide-brimmed hat to keep the sun off your neck and ears. “Comfortable pants tend to work better than shorts, protecting your legs and minimizing dirt in your shoes,” according to Nelson. “In cold weather, layering works best. Remember, you will be warm when hiking up hill.”

Keeping hydrated and snacking on energy foods are the way to go when hiking. Bring at least a liter of water, and snack foods such as nuts, power bars or a sandwich. “But, there is no need to bring a lot of food—you won’t starve on a morning hike,” Nelson states.

Avoiding Foot Injuries

Jodai Saremi, DPM earned her doctorate in podiatry medicine from Temple University and is a personal trainer in the Los Angeles area. She notes that some of the most common injuries related to hiking occur on the toes, the ball of the foot and the heel. “On the downhill portion of a climb, the toes are jammed into the toebox of the boots or sneakers. The nail beds experience blunt trauma which causes bleeding under the nails and results in painful subungual hematomas,” Saremi notes. Saremi suggest socks should be thicker in order to whisk away moisture which can contribute to nagging blisters.

Sprained ankles are another common injury for hikers. “On a long trail, it’s a good idea to take along an ace wrap and a single use cold pack, which can weigh anywhere from 3-16 ounces, for emergencies,” Saremi suggests. “If there is a cold lake or stream available that is safe to approach, and the skin is not broken, soaking the ankle in cold water may help reduce swelling.”

Saremi says to avoid wearing running shoes or sneakers as they hold little support. “Superior hiking footgear should provide a solid lug sole, some would even recommend a steel shank, and a roomy, reinforced toebox,” she says. “Also, depending on the time of year and the terrain being traversed, water-proofing may be desired, along with thinsulate lining and a gussetted tongue. For more breathability, mesh insets allow air flow.”

 

Good Spots to Hike for Beginners and Pros

For the first-timers, Nelson suggests O’Melveny Park in Granada Hills. “It’s an easy two-mile hike along a stream. A fire road leads East up a ridge, offering excellent views of the Valley out and back,” he says. For a more moderate hike, try Mt. Waterman, which is about 34 miles north of La Cañada off of State Route 2, prior to Buckhorn Campground. A National Forest parking pass is required. This five-mile loop takes you up around 1300′ in elevation with breathtaking views of the desert and San Gabriel wilderness creating a “true mountain experience,” according to Nelson.  Hike up single-track trail and down fire road. There may be snow on this trail, Nelson cautions.

You are Not Alone

The mountains of the San Gabriel Valley are filled with friendly wildlife such as varying species of birds, insects (though pesky) and amphibians. Even some of the larger inhabitants such as bears and mountain lions will keep to themselves if not bothered. According to the Mountain Lion Foundation, “Only 14 fatal attacks on humans have occurred in North America during the past 100 years.” If you encounter a bear, stay calm, and back away slowly and give the bear room to escape. Talk loud to make sure the bear is aware of your presence (bearsaver.com).

Other things to consider is never hiking alone and always dispose of food waste in garbage cans. Open food wrappers can attract unwanted wildlife and hiking with a partner makes for a safer and fun journey! Enjoy!

 

Andre Agassi

22 Wednesday Aug 2012

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August 2012

Sharing his secrets to staying injury-free

You might have heard of him. In a 20-year pro tennis career, which started when he was only 16, he was an international superstar earning 60 men’s singles titles including eight Grand Slam singles championships. Yep, you might have heard of him. He was once ranked number 1 in the world and is the only male to win all four Grand Slam tournaments, an Olympic gold medal, not to mention being a member of three winning Davis Cup teams in ’90, ’92 and ’95. His name is Andre Agassi. Ring a bell?

Though this elite athlete may have retired from the game, he is still quite an active elite individual. The Andre Agassi Foundation for Education is thriving—raising over $177 million dollars (since its inception in 1994) to help provide education to less fortunate and abused children, and his Boys and Girls Club helps over 2,000 children yearly. In 2001, the Foundation opened the AndreAgassiCollegePreparatoryAcademy in his hometown of Las Vegas. Its first senior class graduated in 2009 with a 100% college acceptance rate. Agassi writes on his blog, “I’ve watched many of these children grow through the years, from shy youngsters adjusting to their new school environment, to confident young adults ready to graduate.” In June 2011, as part of an effort to expand his impact on education, Agassi partnered with Canyon Capitol Reality Advisors to create the Canyon-Agassi Charter School Facilities Fund to promote the success and growth of best-in-class charter schools. The first project was the transformation of an empty warehouse in Philadelphia to a 23-classroom K–4 elementary school. Needless to say, Mr. Agassi keeps himself busy.

Married to Stefanie Graf (who won 22 Grand Slam singles titles herself), Agassi is still a model of fitness at 42, looking as though he is ready to play with the best of them. But you won’t find him playing pro. “I do play every now and again. I do a lot for charity and exhibitions to raise awareness for sources I believe in. I enjoy it, he says. He admits he has been up for a challenge against Stefanie too. “She treats it as exercise. We have a rule, she wants me to make her run so she can work out, and I make her hit the ball back to me, so it’s a perfect deal,” Agassi laughs.

On March 15, hidden away from the huge IHRSA convention going on in Los Angeles, Agassi and his long-time trainer, Gil Reyes, unveiled BILT by Agassi & Reyes, a circuit of innovative fitness machines based on the equipment they developed to help Agassi stay injury-free during his amazing career. “Together, Gil and I developed machines with the intent to make me a better player, always recognizing the importance of strength, conditioning and safety,” Agassi says. “Collectively, we wanted to give our gift to an industry and public that seeks and deserves innovation.”

Agassi met Reyes in 1989 and he helped him train throughout his professional career, which ended in 2006. He still remains one of Agassi’s closest friends. Looking back, Agassi recalls one of Reyes’ first lessons. “He taught me something pretty simple, which is if you have a muscle and you make it stronger, you make it more capable,” he says. “He taught me the difference between fitness (being fit) and being prepared. And through my experience in tennis, and in my experience with the battles between the lines…I’d much rather play somebody who is fit and unprepared than play somebody who might not be fit, but is prepared. Whether it’s mentally, psychologically, emotionally or physically.”

Agassi and Reyes introduce BILT in Los Angeles

Agassi reveals that his game wasn’t “all it could be” prior to training under Reyes. “It was lacking capacity. Gil said ‘I don’t see (tennis) as a sport of running, I see it as a sport of starting and stopping.’ It’s explosive. So it was lacking that—it was lacking power; it was lacking the ability to not cut corners when you come to a breaking point out there.”

Reyes brought that discipline and training to make Agassi’s muscles stronger. And once he got out there, Reyes helped him feel secure in the fact that he might get tired, but encouraged him to look across the net “because the other guy is more tired,” Agassi says.

Reyes and Agassi spent two decades developing the BILT system. But, what makes it unique from the many other pieces of strength training machinery out there? “Our equipment is built to make you stronger in the safest way possible and to make you most efficient in the uses of time,” Agassi says. “[In tennis], we realized early on…that we weren’t going to have the luxury of an off-season. We would have two- to three-week periods at a time where we had [time] to make the muscles stronger. Our equipment…has allowed us to maximize efficiency of our training by allowing us to maximize time and push for goals we could have never dreamed of,” he says. (See sidebar for more on BILT.)

Agassi prides himself on his injury-free career, and hopes he can pass on some of his secrets to help other aspiring athletes become as successful. “There are a lot of things to worry about when dealing with muscle. A lot of little things called ligaments and tendons and joints, and you have to make sure you’re not exposing yourself in these areas because your quads can do a lot of things that your knees can’t. And so you have to learn how to do it the right way. I can honestly say I’ve never been injured in the gym with Gil. We’ve removed that risk from the equation,” he says.

When athletes get older, exercise isn’t the only thing they have to focus on. Agassi points out the importance of proper nutrition as well. “I try to show a level of balance in my diet and intake and the level of restraint. I try to treat food as a fuel source as opposed to a luxury. I try to show balance in all of it—what I’m eating and how much of it I eat.”

And for those aspiring tennis stars out there, Agassi offers this advice: “Tennis is a sport where you can’t build up a lead, you can’t run out the clock, you can’t pass the ball, you can’t take time out, you can’t talk to anyone. You have to figure out a way to get across the finish line. So what that really is, is it’s problem solving. Because I don’t have to be good, I just have to be better than you.”

You can be sure that though you may not see Andre Agassi on the court as much, slamming the competition away, you will see him out there helping kids and setting a fine example as a humanitarian, hopefully inspiring others to follow his lead.

My Andre Agassi autographed copy of American Fitness!

Andre Agassi and yours truly

BILT: Changing the Game of Fitness

 

The BILT fitness machines developed by Andre Agassi and his long-time trainer Gil Reyes were modeled after the ones Agassi trained on to become a dominant figure in the world of tennis. BILT consists of 12 machines, designed by Reyes, that are built for productivity: high-intensity muscle isolation to safely build strength without injury. Key pieces include:

  • BILT Flat Bench: Retractable arms uniquely and safely lower the weighted bar over the user’s “sweet spot” across the chest and retract upon liftoff.This design eliminates the dangerous stress on the shoulders, which is imposed when the user reaches up and back to lift the weighted bar on a traditional bench press machine.

 

  • Change of Direction Machine: The ergo-efficiency of the moving parts allows for a safe squat movement as well as an intense yet safe lateral exercise series, including side shuffles, lunges and single leg squats. The construction provides for a safe, direct line of movement, which protects the spine and back muscles and conforms to the natural angles of the body.

 

  • BILT Abdominal Machine: This allows the user to safely and effectively isolate the abdominal muscles through a full range sit-up motion.  Designed to assist without risk of injury to the user’s back, the position of stability and support promotes sound technique for isolation of individual abdominal muscles.

Reyes on inspiration. “The simplest and yet the strongest drive behind the existence of BILT was my inspiration and love for Andre. I very quickly realized his talent level. He is a very elite, talented athlete. I soon was quite aware of his goals and dreams, but then there was a little phrase every time I saw him…‘faith’ and ‘fire.’ I wanted to provide Andre with equipment that would keep his goals in mind.”

Reyes on the importance of fluidity. “It is essential. Those who are not elite athletes do exercises with particular movements, such as a squat or bench-press, that puts weight on the vertebrae and strain on other parts of the body. Though these exercises might seem natural, they are not to our bodies. These exciting, innovative machines help exercisers move more fluidly and safely.”

Reyes’ recommendations. “There are systemic exercises and very specific isolated exercise such as the isocurl machine that works with the biceps. Then there is the COD (Change of Direction) machine and, if I was an athlete or just interested in a really good exercise machine, I might handcuff myself to that machine and stay there awhile. When people use it, they walk away with their muscles feeling good, they feel exerted systemically, their cardiovascular system has been taxed. We strongly believe that each piece of equipment in BILT does what it’s set out to do.”

 

For more info on BILT By Agassi & Reyes, visit http://www.biltbyagassiandreyes.com.

Jack LaLanne

17 Friday Aug 2012

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His inspiring message will live on

March 2011

Jack back in the day on “The Jack LaLanne Show”

When it comes to legends, you may mention names such as Clint Eastwood or Katherine Hepburn when it comes to movie stars, or Babe Ruth or Muhammad Ali when it comes to sports figures. There are, indeed, many other great actors and athletes that could be mentioned. But when it comes to the fitness industry, what defines greatness? Who is truly a legend? For many, Jack LaLanne is that legend. Jack died on January 23rd at the age of 96, and American Fitness would like to pay homage to him and his amazing life.

Referred to as “The Godfather of Fitness,” LaLanne was born in San Francisco in 1914. As a child, he had struggles with junk food. At 15, he heard a speech from wellness pioneer, Paul Bragg. It changed his life. LaLanne focused his energy on proper diet and exercise from that point on.

He studied Henry Gray’s Anatomy of the Human Body, which enhanced his focus to include bodybuilding, chiropractic medicine and weight lifting. He truly pioneered these fields in the early ’30s. LaLanne opened his first health spa in 1936 and designed the world’s first leg extension machines, pulley machines using cables and weight selectors—now a standard in the fitness industry. LaLanne was the first to suggest that women can work out with weights.

“People thought I was a charlatan and a nut. The doctors were against me,” LaLanne recalled. “They said that working out with weights would give people heart attacks and they would lose their sex drive.”

Jack LaLanne’s other achievements include:

 

  • Age 37: Launched The Jack LaLanne Show which spanned 34 years, making it the longest running exercise TV show

 

  • Age 40: He swam the length of the Golden GateBridge under water tugging 140 pounds of equipment, setting a world record

 

  • Age 60: He swam from AlcatrazIsland to Fisherman’s Wharf handcuffed and shackled, while tugging a 1,000-pound boat

 

  • Age 70: Handcuffed and shackled again, he towed 70 boats, accompanying 70 people for a mile-and-a-half through Long BeachHarbor

 

  • Age 80: He was presented with a Lifetime Achievement Award from the State of California Governor’s Council on Physical Fitness

 

  • Age 90 and beyond: LaLanne, along with his wife of 53 years, Elaine, graced TV once again promoting his Power JuicerTM

 

When it came to nutrition, LaLanne was once quoted as saying, “If man made it, don’t eat it,” and “if it tastes good, spit it out.” He only ate two meals a day consisting of raw vegetables, egg whites and fish.

American Fitness has spotlighted LaLanne on several occasions including a cover in March of 2000, the launch of his nephew’s (Chris LaLanne) gym in November 2008, and in September 2009, he was featured in an article on Denise Austin. “I went on Jack LaLanne’s TV show right out of college…,” recalled Austin. “I still credit him with giving me what I really wanted in life—to be an active part of the fitness world.”

LaLanne has been an inspiration to many fitness professionals, including AFAA presenter Lawrence Biscontini. “In the fitness dictionary for all generations, Jack LaLanne’s name was the living personification of the words ‘youthful,’ ‘motivating’ and ‘inspirational,’ Biscontini said. “Let us carry on his message for generations.”

On his blog at http://www.jacklalanne.com, his wife wrote, “Jack has left the world a happy, healthier, more fit place, and his legacy will live on forever.” This will hold true—not only with the man himself and his many achievements—but in his words as well: “Anything in Life is Possible, if YOU Make it Happen!”

Fighting Globesity

15 Wednesday Aug 2012

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March 2008

“We are warriors in the battle against a sedentary lifestyle,” says Roy “Les” Mills in his instructors’ creed for the Les Mills gyms based in Auckland, New Zealand. Mills’ son, Phillip, has expanded the family business into a thriving company bringing popular workout programs to more than 11,000 facilities in 73 countries. Out of this business, he and his wife, Jackie, a general medical practitioner and obstetrician, gained unique insight into the obesity epidemic threatening the world. Their book, Fighting Globesity: A Practical Guide to Personal Health and Global Sustainability (Random House, 2007) describes current relationships between personal fitness, national health systems and global sustainability. The World Health Organization (WHO) first used the term globesity during a summit in 2004 to provide awareness of the obesity pandemic. Phillip and Jackie Mills encourage individuals to take a look at their own personal health as a first step in taking action on these issues.

The book is comprised of three parts. Part one, “Energy Out,” focuses on setting personal goals to “become someone,” like a professional tennis player. Even if you don’t reach this goal, you may be surprised by how far you actually go. Part one also discusses preparing yourself mentally for a new workout regimen; learning the importance of being part of a team; and choosing a personal trainer.

In a more concrete connection between the energy you personally expend and the environment you live in, the Mills suggest that riding a bike to work can reduce carbon dioxide emissions. These man-made toxic emissions are a key contributor to global warming, the book claims. Also listed in this section are 23 reasons why you should exercise, such as, reducing the chances of getting certain types of cancer, type II diabetes and heart disease. Thus, regular exercise may become a long-term solution to high healthcare costs for the infirm elderly, who account for 75 percent of healthcare costs and are typically less active, with obesity-related illnesses.

Part two, “Energy In,” is dedicated to making wiser choices about what we eat and drink. It emphasizes deflating the “supersize” mentality and concentrating on eating smaller portions, healthier snacks, and cutting out sugar-filled sodas and juice drinks. They stress proper vitamin intake from fish, fruits, vegetables and legumes, and cutting down on saturated and trans fats. It is also noted that since organic foods are not doused with chemicals and pesticides, in this way, what you choose to eat impacts the environment and your health.

Part two also encourages readers to eat less meat, citing that livestock are fed growth hormones and are raised in such overcrowded conditions that they are subject to illnesses that are often treated with antibiotics. Meat consumption, which has increased 500 percent since 1950, impacts the environment in many ways: sections of the rainforest have been replaced by farmland (to grow soyfeed) and cattle produce high methane emissions (a greenhouse gas).

Part 3 of Fighting Globesity, “Global Energy,” presents alternatives to the current types of energy consumption. The book tells a brief history of our energy choices, from the use of the first water wheels through nuclear energy, and it invites us to explore alternative ways of producing energy, such as wind and solar power that can save our future on Earth. In the meantime, conservation is encouraged: turn off equipment at the end of the workday, switch to a green energy supplier, use compact florescent light bulbs and insulate homes to lower heating costs.

Fighting Globesity may not have everyone’s vote. There are scientists who assert that global warming is a normal cycle on Earth and some won’t agree with the authors’ holistic way of treating ailments. But there is no denying that many of the points made in this groundbreaking book are authentic, and the obesity epidemic is undeniable.

Fighting Globesity is a must–read and a good educational reference to pass on to others. As the book states, “Sustainability starts with your own body. Fit body. Fit planet next!”