Calorie Combustion

G-Series Fit

Super excited about the new Gatorade fitness nutrition system, G-Series Fit. What I’m actually excited about, is being sponsored by them. Not only have they done a complete physical fitness and nutrition assessment on me, but they have been feeding, hydrating and helping me recover with great tasting, calorie controlled portions, it’s easy to get just the right amount of calories that help you work hard enough to burn the calories….

Interval Training

According several lectures I went to at the ACSM Summit in Anaheim in April, interval training can burn up to 9-10 times more calories from fat than exercise done at a low to moderate intensity at a steady pace. It seems a good argument for why the programs like Insanity and P90X are doing so well. Dr Len Kraviz and Dr Michael Bracko spoke in depth about calorie burning and how high intensity exercise has the potential to burn 9-10 times the calories from fat than steady state low intensity training. The after-burn (Excess Post Oxygen Consumption or EPOC) is highest when the intensity is high.

That’s not to say that you should only be interval training. You need to your energy systems according to your needs. If you do a competitive sport such as cycling, running, triathlon, soccer, then you know that at certain times of the year you are training certain energy systems. For the Fitness athlete who trains at a gym year round with no particular performance  goals, other than feeling better, looking better, clothes fitting better, etc. This person, the fitness athlete has specific needs. 1. Energy balance 2.Hydration 3. Recovery. Enter Gatorade G Series Fit! The perfect balance of nutrients for the active person.

Core Training for Cyclists

Keli RobertsCheck out the following outline from a lecture I gave at a monthly Pasadena Athletic Association meeting where I was speaking, I thought it might be helpful for all you cyclists needing to do some core work off the bike. Read on…

Core Anatomy

  • Rectus Abdominus
  • External Oblique
  • Internal Oblique
  • Transversus Abdominus
  • Deep Spinal Rotators: Multifiti
  • Superficial Spinal Extensors

Functional Core Anatomy

  • Internal Obliques
  • Pelvic stabilizer
  • Torso rotation

The Deep Inner Unit

  • Transversus Abdominus
  • Spinal/Core Stabilizer
  • Compresses abdomen and internal organs
  • Works with diaphragm during exhalation

Deep Hip Muscles

  • Illiopsoas
  • Illiacus
  • The Hip Flexors
  • Pulls knee up

S.A.I.D. Principle

  • What are the sports specific demands?
  • Balance between Stability and Mobility
  • Flexibility, what and when?
  • Overuse injuries

Exercise Progression

  • Stability Balls (SB)
  • BOSU Balance Trainer (BT)
  • Foam Roller (FR)
  • Medicine Ball (MB)
  • Rocker/Wobble Board

Start Stabile

  1. Prone plank
  2. Side elbow plank
  3. Bicycle + obliques
  4. Crunch and sit-up
  5. Dead bug/Double Leg Stretch

Progress to Instability

1.SB prone plank + variations

2.SB push-ups + variations

3.SB supine torso rotation – washing machine + variations

4.SB Crunch + variations

5.MB multi-planar 1 legged dead-lift

Power Training + Explosive Movement

1.MB Russian Twist

2.MB Diagonal chop with pivoting lunge

3.MB Vertical chop to smash-down

4.MB Lunge and rotate matrix

5.MB Squat and swing

Muscle Balance

1.SB Back extension w – hip extension

2.SB Prone elbow plank hands on ball

3.SB Opposite arm and leg raise

4.FR Baby walks

5.FR Alternating Fly, feet together

Essential Stretches

1.Hip Flexor

2.Hamstrings

3.Gluteus

4.Quads

5.Calves

6.Neck and shoulders

Thanks for your attention!

www.keliroberts.com

keli@keliroberts.com

For Personal Training: (213) 361-3676