workout Archives - Chape Fitness

Posted on 5 March, 2019 by chape — 3 Comments

Heart rate variability for maximum strength gains

When you think about heart rate, you might be thinking about someone doing cardio – treadmills and beeps.

In reality, there’s a lot to heart rate that you might have missed. There are important overlaps between heart rate and performance in strength training that mean a better rate can improve strength.

Read on, because today we’ll be taking you through the two biggest ways that heart rate and heart rate variability impact strength training!

Heart Rate and Variability: Why it Matters

What do you already know about heart rate?

You probably know that an elevated heart rate is a risk for heart attack, stroke, and other common causes of death. You might even be working on your endurance exercise to keep your heart healthy and make sure that everything from sexual health to mental health are up to scratch.

Lowering your resting heart rate decreases the strain you’re putting on the love muscle, helping you to live a longer and healthier life.

How Strength Training Helps Your Heart

Strength training isn’t often discussed for the benefits to the heart, or the other way around – how the heart can benefit strength.

It’s a two-way system. Resistance-trained people are healthier and have a better tolerance for blood pressure without the negative effects.

The heart undergoes some serious stress during strength training but its only short-term. Additionally, your arteries become more flexible and reduce your risk of clogs, clots, and other serious conditions.

HRV: Benefits for Strength and Muscle Gains

The key benefit we’re going to discuss today is how the variability of your heart rate – the range it can go through – is key to strength training.

You’ll mainly notice this between sets. The ability to get back to resting heart rate between sets is key to improving your recovery – a key factor in keeping your performance up over long workouts.

This is the kind of recovery and performance that many people ignore, since it doesn’t increase your maximum performance right now. However, it helps you accumulate more volume over time which is a direct cause of building strength and muscle mass.

Heart Rate and Psychological Factors

You’ll also want to control your heart rate through psychological methods too.

This is one of the ways that your choice of music when training can make a big difference.

Psychological arousal is all about how hyped up you are – controlling this is a key way to adjust how heavy weights feel and help push yourself.

However, for the recovery we mentioned above its equally important to bring psychological arousal – and your heart rate – down after intense training.

Again, music can be a great choice here, and the music that you use to hype-up between sets isn’t appropriate continuously. Too much psychological arousal, or a chronically elevated heart rate, are bad for both training and health.

That’s why it’s good to find the right tempo playlist for pre and post workout and of course for the workout itself.

Learning to switch on and off when you need to is a great way to develop yourself as an athlete and bring about the best results with the most sustainable, healthy methods.

Post-Training Recovery: How the Heart Supports Muscles

Heart rate and arousability aren’t just about when you’re in the gym, however.

What you’ll find is that intense exercise will keep you in an elevated state of anxiety for a while after finishing. This keeps your heart rate up and places additional stress on your heart if you don’t balance it out.

This is clear from the relation we see between other forms of stress and the risk of heart problems. Any chronic increase in anxiety and heart rate can negatively effect your health, so it’s a significant matter.

Balancing your stress levels out after a training session is one of the ways you can reduce the chronic loading of your heart. This also helps with your exercise recovery and the development of strength.

Improving your return to a resting, restorative heart rate and psychological state can improve your session-to-session progress. Heart rate and relaxation methods – from low-BPM music to meditation to yoga – can all aid in this balancing act.

The Big Lesson

The benefits of proper heart rate and anxiety management for training is a huge deal.

If you’re planning on pushing yourself to new personal bests – and recovering so that you can keep doing it – you need to consider the physical and psychological impacts.

Fortunately, you can manage these changes in both the short and long-term. Developing good habits and being aware of how and handling the stress levels is easy with practice and the right tools.

How to Implement and Improve HRV for Strength Training

How do you improve your heart rate – and variability – without losing all your strength?

This is a question we hear a lot, since a lot of strength enthusiasts see endurance and strength as exact opposites.

Obviously, if you’re doing ultra-marathons you’ll struggle to keep the meat on your body – it’s easy to lose muscle. However, endurance and cardio training don’t have to be long-haul, and you can use them to improve your strength performance.

To start with, you actually need to track your heart rate.

You can’t set and achieve goals if you can’t measure the changes. This is why you probably want a heart rate monitor – so you can see if you’re getting better!

You won’t need to use this for all your sets and we recommend avoiding it for top-sets. Use it for warm ups and some of the lighter weights to see how you respond. Make a quick note of them and compare from session to session.

A weekly average is probably your best bet, since everything from sleep to stress can change your heart rate.

How Should You Train Your Heart for Strength Training?

HIIT is the best way to do this.

There are a lot of myths around HIIT – like the idea that it’s “better” than normal cardio, or that it burns more calories – but neither of those matter.

The important part is that HIIT allows you to focus on high-power, intense exercise. This assists with your heart rate variability while also helping you focus on explosive strength.

This is also specific to the kind of heart rate improvements you need: the ability to produce huge efforts and then recover quickly.

How to Build a Great HIIT Session for Strength

The kind of HIIT we’re talking about here comes in many forms. HIIT isn’t a single type of exercise, just a way of structuring different types of training. You’ll find there are some great choices for building other athletic characteristics (such as power, coordination, and speed):

Sprint intervals
Med ball/wall ball throws
Lunges and single-leg work
Jumps, hops, etc.
Core exercises
Rotational and single-leg work

If you combine these types of exercises into high-intensity circuits (using things like Tabata), you can make big differences in a way that helps your strength training, rather than harming it.

This is also great since it helps you cover muscle groups you might not focus on in training and can help prevent injury.

Effort Equals Results: Give Your Cardio Some Love

As with the rest of your training, you should be putting some thought into how you improve your heart rate for strength training.

Too much work in long-haul endurance can lead to slow-twitch adaptation. This can be a problem for strength, so you should aim to implement these lessons in your own training.

Heart rate isn’t the most glamorous way to improve in strength training – it’s not a good as a big bench press or huge squat – but you’ll be setting yourself up for those changes with a healthier, stronger heart.

Closing Remarks and Final Thoughts

Cardiovascular health and training don’t have to compete with your strength training.

Aside from the health benefits, these kinds of changes to your heart rate and efficiency can support better recovery and handling more volume.

Controlling and improving your heart rate are the two factors you need to consider and work on. Controlling your heart rate comes with psychological methods – from music to active relaxation – while improving it for the long-term is all about training smart.

Use these tips to add some high-quality, explosive HIIT to your training. You’ll find that your strength goes up, you cover some of the most under-rated areas of training, and you have the best chance for overall progress!

Joe Bailey

Joe Bailey is the Wizard of Lightbulb Moments at GetSongBpm. He’s recently developed a heart rate calculator to help people find their target heart rate simply by tapping their screen. When he’s not behind his own screen he’s in front of the crowds in the UK running 5km and 10km events and cross-training regularly.

Posted on 26 February, 2019 by chape — 16 Comments

Starting Your Weightlifting Efforts Off Correctly

People all around the world, no matter their race, gender, or reasonable age, are finding the distinct benefits present from a weightlifting lifestyle. Weightlifting, particularly lifting in a compound fashion with the use of free-weight barbells, is perhaps one of the most restorative training plans one can embark on. In fact, there’s a solid difference between training and exercise. While exercise is something committed to in order to stay in shape, training through a functional sport such as this aims at a result, either growth, functional strength, or a combination between the two.

Much has been written about weightlifting, and many people have their own foundational knowledge of it. But unfortunately, sometimes the myths surrounding weightlifting can lead people in the wrong direction, and prevent them from starting their weightlifting efforts off correctly. Thankfully, if you are reading this, you have made the correct search in order to ensure you do things right. That means you have an innate drive to perform well, and that will see you through in the best manner possible.

In order to respect that ambition, we would like to volunteer the following advice, and hope it truly helps you in your weightlifting journey:

Your Tools

While many will often try to sell you on the longform purchases you need to make in order to get started weightlifting, you actually need very little from an equipment perspective. First, you need access to information. The Starting Strength manual is quite cheap for a digestible piece of exercise literature, and the Stronglifts 5×5 program and exploration can be found for free online. Reading this from cover to cover and once more for good measure should help you understand the vital necessity of weightlifting, and the fundamental methods of building strength in the best manner.

From there, all you need is a clean, comfortable set of t-shirts, shorts or stretching tracksuit bottoms. The main purchase you will be best off making is that of weightlifting shoes, which have solid and sturdy soles to help you create a stable formed base when completing a compound movement such as a deadlift. This helps your ergonomic lifting efforts, thus contributing to your overall safety and the form you can achieve. A simple bag of chalk can and should also be used to help you grip a barbell appropriately. Ask your gym if you can use this on the barbells, provided you clean up afterwards. If they say yes, fantastic. If not, it’s best to change gyms.

Excellent Diet & Supplements

You will need to pay attention to your diet heavily when on any weightlifting program. They often say that strength is 20% built in the gym, and 80% built in the kitchen. The two measures of weightlifting, ‘bulking’ and ‘cutting,’ denote two forms of dietary intake. When in the ‘bulking stage,’ high protein is considered essential, as is eating at least 500 calories over your daily caloric maintenance. This will help you grow well, and for your muscles to form correctly. There is no such thing as ‘toning’ or ‘converting fat into muscle,’ so you will put on fat during this process. This is where the ‘cutting stage’ comes in, where you try to cut the fat from your body through high protein and another 500 caloric deficit. If achieved while lifting, your muscle mass should stay maintained. This can help you gain and lose weight in the most healthy, sustainable, and measured manner.

But it’s also essential to consider what supplements you’ll be using. For example, 1 gram of protein per pound of bodyweight is often a good metric, and sometimes you may wish to increase that to 1.5grams per pound. It can be hard to get that through your diet, and so purchasing super supplements such as whey protein, or Branched Chain Amino Acids (BCAA’s, the building blocks of muscle development,) can help you gain the most positive results, and to build both strength and muscle sustainably and in the healthiest, most cost-effective manner possible. If you wish to indulge in the helpers, you might also utilize a pre-workout to keep you active and interested each day, particularly if you work out hard early in the morning.

Sleep

Sleep is essential. It’s often important to get eight hours as a minimum if conducting a heavy training pattern such as this, but this is hardly the end of the story. Sometimes, weightlifters need more, in order to ensure their muscles are well-taken care of and the overall scope of their ability is heightened. Sometimes opting for nine hours can help, but be sure to listen to what your body needs, experiment, and see which has the best impact on performance as you continue.

With these tips, you’ll start your weightlifting program off correctly.

Posted on 10 January, 2019 by chape — 15 Comments

Top fitness tips to succeed this year.

It’s the second week of the new year and I think it’s time to offer some of the best fitness tips to succeed this year. According to statistics some have already abandoned. Do not throw in the towel so soon because this is a long distance race.

Set your goals

Many people skip this part and unfortunately, it is key. First of all, reflect on what you want to accomplish and why you want to do it. Paint a clear picture of your objectives and of what drives you. Write out three or four sentences with what your goals are for the year. Keep the language simple and avoid words like “hope,” “maybe,” and “try.” Instead, use words like “will” and “must.”

Read out loud these two sentences and feel the difference:

A: “I hope to lose 30 pounds and maybe workout 4 times per week.”

B: “I will lose 30 pounds and I must train 4 times per week.”

The second statement is much more assertive and is a more powerful message.

Your goals should be realistic but it doesn´t mean you shouldn´t be ambitious. W. Clement Stone wisely said:

And Bruce Lee reminds us:

Consider shifting your mindset from goal orientation to path orientation. You are on a journey to get fit. You set your goals but you still have to walk the path. Enjoy your journey and refer to your objectives often to remind why you started in the first place.

Log your workouts

There are a number of reasons why logging your workouts could be beneficial.
Progression. This is the number one reason to keep a training log. Two huge and common mistakes I see in the gym are those who increase their training volume in huge jumps, likely resulting in injury or burnout, and those who stay stagnant at the exact same weights/sets/repetitions for months and months, and wonder why they aren’t seeing any progress. The principle of progression, one of the seven main principles of exercise, states that overload of exercise should occur in gradual progression rather than in major bursts. Keeping track of your workouts will allow you to analyze your progression, as well as ensure that consistent, yet gradual gains are being made.

Motivation. Similar to keeping a food journal, logging your workouts will help motivate you to continue with your training plan. Knowing that must put in a workout before you can record reps or instead leave the page blank, can be enough incentive. Further, physically seeing the weight add up on paper is motivation to continue making progress with your training.

Keep you accountable. Training logs distinguish wishful thinking from reality. It’s easy to fool yourself into thinking you had a great (or horrible) workout, but by writing down what you did, how you felt, goals achieved, etc. this will tell the real story. Training logs keep you accountable for what you’re doing on a daily basis.

Build confidence. Athletes often take a critical view of themselves, always looking for areas that need improvement. Keeping a log of daily success forces you to recognize your progress and success, and this leads to and builds confidence.

Trial and error. After a particularly successful training cycle in the gym where you made gains, or perhaps a training cycle you struggled through. Having access to particular statistics and notes on your training will aid in building future training plans. Keeping a detailed training log enables you to better find the factors in a good or poor performance. For example, you may find your performance flattens when you get less than six hours of sleep, or that after a stressful day at work you struggle with your motivation. You can scrutinize what you have done to look for trends or patterns, so you can make any needed changes.

The training log is your own personal history of your training and performances. It can, and should, be used to see what works and what doesn’t for you in training to meet specific performance goals. Most athletes and individuals use training logs to keep track of the basics such as the number of repetitions and weight lifted. Limiting your training log to this basic information is only scratching the surface of the potential of what a training log can really provide.
While each athlete should structure a training log to meet their needs, a good training log might include:

The facts of the workout such as the number of reps, weight, miles laps, weather, the time of the workout, etc.
Goals for the workout and the extent to which each goal was achieved.
How you felt, physically.
How you felt, mentally.
Hours of sleep the night before.
The diet the day before, especially the last meal before the workout.
What you need to work on in the future based on today’s results.
A success from the training session, i.e. what you did well or accomplished.
These lessons learned or reminders that can be applied to competition.

There is no single training log template that will meet the needs of all athletes. There are e-versions, pre-populated version, the good old notebook. The point, no matter what type of journal/log you use, you need to take the time to develop a training log in a format that you’ll use and will work for you. Your journal should be unique to you. Your thoughts, your workouts, your ideas are going into there. It should fit YOU.

Practice patience and celebrate small successes

Take your workouts week by week or even day by day. Look at Day 1 and focus only on what you have to do that day. Tomorrow you should only be focusing on Day 2. Keep your mind from wandering and letting the overwhelming future lead you astray. So focus on today.

Many people give up on their resolutions within the first seven days because they don’t see the results they want and grow discouraged.

I think it’s because they don´t notice the small signs of success, the small wins. If you’ve never trained before and followed through for two weeks, that should be recognized. Also, huge results take time. It’s about keeping track of small wins. You may not lose those 10 pounds quickly, but if you lost 2 pounds, then you’re 20 percent closer than you were before, and you are on the right path. That’s great!

Appreciate the small improvements you’re making, because without them, the big improvements won’t happen. As long as you look forward, figure out how to overcome the obstacles and commit to being the best you can possibly be. Each day you finish, you get one step closer.

Get yourself help

What Kris Gethin, The Rock and J-Lo have in common? They all have trainers (actually, Gethin has three.)

Recently, the Rock posted a photo of himself in “movie-shoot-ready” shape, explaining that it took 18 weeks of extremely disciplined diet and exercise (he travels a lot so will often be found working out at 2:30 AM somewhere).

Also notice in his caption: He has an entire TEAM of people devoted to supporting him.

It’s the Rock’s FULL TIME JOB to be in shape. People pay him money (a lot of money) to be jacked, and then an army of other professionals is along for the ride to make sure he does it.

Regular people often think that:

this is a realistic outcome for an average person.
that they could a pro fit level eating and exercising into a normal life.
that they need to do everything themselves, and
that there’s something wrong with them if they can’t do everything themselves.

It doesn´t work that way. This is not a normal life or outcome.

No knock on the Rock, but do you think he (or anyone else) would stay on such a strict diet and training schedule if he wasn´t getting paid to be jacked? If he didn’t have a team helping him?

He has kids and a wife. What if he was just a regular dude with a commute and and high-stress job with long hours, and had to mow his own lawn?

Don’t know where to start? Just want someone to tell you what to do? There will be plenty of moments with self-doubt, and having the right people in your corner can mean the difference between success and another year of looking back, wishing that you’d achieved your goals. You don´t have to do this alone. Having a trainer will help you stay motivated, hold you accountable, and give your best day in and day out.

Follow these simple tips and make this year your best EVER!

Posted on 3 December, 2018 by chape — 33 Comments

5 Things You Should Be Doing Before and After an Intense Workout

Exercising is one of the most important habits that a person can develop. Regular workouts help the body to build strength and muscle, fight off diseases and remain healthier overall. While working out is an integral part of losing weight and staying healthy, there are other things that can be done to help facilitate this process. Here are five things you should be doing before and after an intense workout.

1. Sleep

When trying to lose weight or gain muscle, people tend to forget the importance of sleep. Even the most dedicated people will focus all of their attention on diet and exercise. While these are two critical components of a great routine, sleep cannot be forgotten. During this time, the body is able to repair worn-down muscles and other cells within the body. Sleep is also a time when the brain can reset to ensure all bodily functions are running smoothly and properly. This recovery opportunity becomes even more important when undergoing intense workouts. The body needs more sleep and rest when more energy is being used. Experts recommend around 8 to 9 hours of sleep per night for adults.

2. Hydrate! Hydrate! Hydrate!

Preparing a healthy diet is a critical component of maintaining a good physique and making the most of an intense workout routine. However, many people make the mistake of stopping there and paying no attention to proper hydration. While calories are critical, it can be argued that hydration is even more important. After all, the body can survive for twice as long without food as it can without water. As the primary energy source for the human body, the importance of proper hydration should be clear. It is recommendable to be consuming water before, during and after an intense workout routine.

3. Stretching

Exercising doesn’t have to start and end in the gym. There are still exercises and movements that can be performed before and after the primary routine. Those who workout and forgo stretching are on a collision course for trouble. When people exercise, their muscles are being stressed, pulled and flexed. While this stress can promote growth and an increase in strength, there are some other components involved. Before and after a routine, it is important to stretch the body parts and muscles that are involved in that day’s exercises. Refusing to stretch can lead to pulls, tears or other potential issues. Stretching only requires a few minutes of time and can lead to a world of benefits.

4. Tracking

It is helpful to imagine a workout routine like a plan of attack. The exercises used during the routine can be likened to specific chess moves. Each movement is a small step towards an overall goal for the workout. Whether the goal is to lose weight or build muscle, each exercise in the workout routine should be working towards that goal. A great way to achieve this plan of action is by tracking your progress. These logs have been proven to increase the chances of people achieving their goals. Planning can be done before a workout by outlining the routine for the day. After the workout, it is important to write down whether the performance lived up to expectations or fell short. This tracking helps individuals to track their progress and make adjustments when needed. Without this overview, people are essentially working in the dark without a clear direction.

5. Supplementation

With proper hydration, an intense workout routine and a clean diet, most people would assume their fitness goals are maximized. In reality, there is still more that can be done to help those goals become a reality. Supplements help the human body to receive vitamins, minerals and other components that are hard to get through a normal diet. There is a massive supplement industry that provides these types of products specifically for those undergoing intense workouts. Creatine is one such supplement that can be taken before a workout. Creatine helps to produce more ATP, which is an energy source within the cells. Protein powder is another excellent supplement that can be taken before and after a workout routine.

Creating a great physique and staying in shape doesn’t have to be complicated. It is important to remember that an intense workout routine isn’t enough. These five habits can be performed before and after a workout help maximize the effects of an intense routine.

Brittany Waddell

Brittany Waddell is a contributing writer and media specialist for RightFit Personal Training. She often produces content for a variety of fitness blogs.

Posted on 1 December, 2018 by chape — 2 Comments

Make it happen

Do you look forward to the holiday season as much as we do?

However, worried about gaining weight after all those upcoming festive gatherings?

Thinking about taking back control in 2019?

Getting healthy and fit on of your new years resolutions?

I am delighted to collaborate with Patty Wolters (Master Coach), in this next challenge that I am sure you will love.

Sign up NOW for an upcoming new challenge!

You will be supported to start the new year on the right foot, stay motivated and accomplish your goal(s).

Starting January 1 until January 27:

11 days of Workouts + 11 days of Coaching Tips

**MARK the date January 1, 2019* in your calendar and sign up NOW**:

* Don’t worry… we will start with general information about the challenge, so you will be able to relax the first day of the new year!
You can do the workouts one day later if this works better for you. For instance, you´d workout on Tuesdays,
Thursdays, and Saturdays. You would rest on Mondays, Wednesdays, Fridays, and Sundays.

Tag: workout

Heart rate variability for maximum strength gains