'Jorge Luna - Podcast #3
Picking the Right Type of Exercise” date: “2013-07-04” excerpt: “Podcast: Play in new window | Download Podcast: Play in new window | DownloadShow Notes Podcas” categories: [“Featured”, “Health”, “Podcasts”, “Yoga”] tags: [] featured: false
Jorge Luna – Podcast #3 —-Picking the Right Type of Exercise
Podcast: Play in new window | Download
Show Notes Podcast #3
Jorge got sick last 2 weeks ):
Surgery – End of July - Out
Krishnamacharya Teacher Training
- Teaching Training Certification, Customized to individual, Like Acupucture — Personal Transformation
http://www.yogajournal.com/wisdom/465[](http://54.214.102.151/wp-content/uploads/2013/07/Krishnamachara.jpg)
2 + years of training to be certified.
Future Studies - Yoga Therapy - Schools of Integrative Medicine. Vanderbilt University
Asanas, Chating, etc
Training in Brazil. - Late July 2013
Fall Yoga Retreat - Oct. 17 - 20th . Beautiful house in Palm Springs - Mavee McCalfive
** **
Workout - Picking a system that inspires you.
Determine your goals:
Weightloss
Maintenance
Improved health/
Competition
Athletic sports improvement
Other specific goal
Difference between a WORKOUT and EXERCISE
—System for Each Workout – Increased productivity, stable period , cooldown (tracking within session)
—Periodization - Macro – System - 6 to 8 weeks
Conditioning base - 3 to 4 weeks
Increasing 10{43863adf827a03d4f1e5d69dc00969fa304fd977cb48f43b4a1f7a8f6cace59b} per week.
Taper down and give the rest/recovery
** **
Types of Workouts
Weight training
Functional training - Making you more unstable - Harder - Example: Bosu Ball for balance - The idea is making you stronger for outside your workout. Getting your bodies moving efficiently .
Yoga - teaches body awareness. Learning how your body moves in space. Calm smooth breath. Relaxation through a “stress” test.
Cardio group classes (spinning)
Periodization - Different workouts during different times a year.
Our bodies are extremely intelligent - Path of less resistance
Same routine - Lose interest -
Most injuries occur during TRANSITIONS.
Fitness group classes (weight based group classes)
HIT: high intensity interval classes
WARM-UP , Short burst of exertion 70 - 90{43863adf827a03d4f1e5d69dc00969fa304fd977cb48f43b4a1f7a8f6cace59b}, Breathless. Base rate 30{43863adf827a03d4f1e5d69dc00969fa304fd977cb48f43b4a1f7a8f6cace59b}
benefits - Speeds up metabolism , Fat burning machine.
Workouts go by fast.
Endurance training
Not intervals, time and length. Once you have the base, then move to the speed.
Cross training (cross fit, circuit works)
Great functional training. Highest index of injuries. Lots of transitions.
CrossFit not Functional Training.
Substance Abuse and CrossFit . CrossFit
Flexibility & Proprioception training (barre, yoga, dance)
Therapeutic training (physical therapy, yoga therapy)
Injury management - Alignment therapies.
** **
Combine your goals with types of workouts in order to maximize results:
Man in 30s moderately good health: interested in weightloss, improved muscle quality and tone.
You can begin with standard weight training (new rules of lifting): 15-20 repetitions with whole body lifting sessions 3-5 days/week and 3-5 sessions of cardio 30-45minutes/session. Place cardio machines on random for best results:
After two weeks of conditioning training: weight program would become more specific and the cardio more intense. Body part conditioning biceps, back, hamstrings &calfts,abs/ triceps chest, quads, abs: Cardio moving to more intense ranges where heart rate is elevated to higher rates for longer periods of time.
after 4 weeks: new routines with set rep changes and increased cardio to high intensity intervals
after 4 weeks move to super sets with no rest between exercise and increased weight.
two weeks off! and begin new set
Conditioning -> Base train-> strength train-> Power train->Performance train (power and velocity)
- Woman in her 40s, injured lower back, wants to improve flexibility and stamina/endurance to tone body)
Determine sports or activities she prefers.
stabilize lower back through mild weight training and PT/yoga therapy to stabilize before progression
Yoga, dance, barre classes at appropriate level: 3x/week
Endurance sport training: Lower heart rate but sustained level of work that is slowly elevated: example of swimming or cycling:
Familiarize with sport fundamentals: set goal of endurance: increase goal by 10{43863adf827a03d4f1e5d69dc00969fa304fd977cb48f43b4a1f7a8f6cace59b} every week or 10 days. After goal is reached, then begin to increase speed or heart rate at same interal rate weekly.
Continue to cross train with proprioceptive classes like yoga/dance to maintain flexiblity.
More case studies broken down in conversation with Ben Morris.