Haddonfield Personal Trainer Jim Bompensa - Use Cross Training to Beat the Heat and Stay Fit This Summer!

Haddonfield personal trainer Jim Bompensa - Use Cross Training to Beat the Heat and Stay Fit This Summer!

Visit Jim Bompensa's web page at www.bodyphysicsfitness.com

My home is in the North East.  As you may already be aware we have been hit with a major heat wave.  The effect of this heat on the body has been multiplied by the extreme humidity that has accompanied it.  This oppressive weather has affected anyone attempting to exercise outdoors.  This includes my outdoor fitness boot camp classes.  The participants in my class have had a difficult time keeping up with the recommended activities due to their bodies' inability to cool itself.  My solution to this problem was to offer an alternative to the outdoor classes.  On days where the weather makes it difficult and unsafe to exercise outdoors, I move the class inside.  As you may imagine, this makes for a different exercise experience.  In some ways this change of focus makes the workout more effective. It offers new challenges to the body.  When you offer new challenges to the body, you are cross training.  Cross training is an exercise method that utilizes different workout techniques and pilosophies to offer new challenges to the body.  In the past, many people thought that cross training was something only associated with athletes.  Now fitness enthusiasts recognize this as the method to help every one get the most out of their exercise routine.  

I recommend that instead of using the hot weather as an excuse to skip your workout, use it as incentive to allow cross training to super charge your workout.

Consider using the following exercise modalities to keep cool while giving your workout the change it needs. 

1) Indoor Group Fitness Classes

There are many indoor exercise classes that are both exciting and effective.  These classes may include components of dance, martial arts, cycling, weight training, and yoga to mention a few.  I recommend that you try many different types of classes in an attempt to vary your cross training style.

2) Indoor exercise equipment

Indoor exercise equipment is an outstanding alternative to outdoor exercising.  There are machines that mimic almost any motion you can perform outdoors.  Cardiovascular exercise machines such as treadmills, ellipticals, and bicycles are a great way to simulate your favorite workouts.  It is also a good idea to use your indoor workouts as a chance to introduce yourself to strength training machines.  Strength training machines are designed to help you target and strengthen any muscle desired.

3) Circuit weight training

My personal favorite type of exercise is what I refer to as cardio resistance training.  This is a method of exercise that utilizes muscle building resistance training exercises with little to no rest between sets.  This limited rest will maintain your heart rate in its cardiovascular zone.  By maintaining an evelvated heart rate while performing resistance training, you are getting two workouts in the time it takes to do one.

4) Exercise videos

If group fitness classes are not for you. If you would rather exercise at home, but prefer not to utilize exercise equipment, exercise videos may be the solution you are looking for.  There are numerous exercise videos that will provide both variety and motivation to your workouts.  These exercise videos may be purchased in DVD or download form.

5) Indoor organized athletics

Organized athletics are a great way to have fun while staying in shape.   Some very effective and widely available indoor athletic activities include basketball, indoor soccer, racquetball, and swimming to mention a few.  These athletic activities help to provide a complete workout by utilizing various muscles and energy systems.

Don't let the heat derail your fitness goals.  Instead take the workout indoors and try something new.  You may find it gives your workout the lift it needs.

Haddonfield Personal Trainer Jim Bompensa Provides an On The Go Arm Toning Workout

Haddonfield Personal Trainer Jim Bompensa Provides an On The Go Arm Toning Workout

Feel the Burn this Summer with an "On the Go Arm Toning Workout!"

By Jim Bompensa

 
Summer is the time for bathing suits and sleeveless shirts.  Many of the clients at my privatye training studio have been requesting extra workouts to help tighten their arms.  While it is true that I stress the importance of a continued full body approach to fitness, one that works every muscle of the body and each energy system, I do offer the following solution to help develop more tone in the upper arms for summer months.  I recommend that while maintaining the current exercise schedule add my Arms in 7 target toning workout.  This workout is short but extremely effective.  I have included a similar arm toning routine below.  It is complete with pictures.  What is great about this routine is that it can be done any where.  It lends itself very easily to working out on the go.  The only equipment necessary is a resistance band.
Follow the printable routine below for a great on the go arm blasting workout or download my Arms in 7 digital workout video for added motivation. 

For an effective arm toning routine perform each exercise for 12-20 repetitions or until fatigue is felt in the arms.  Work through all exercises three times with minimal rest while transitioning from one exercise to the next. 

Exercise 1:

Bicep Curl

Key Points: Keep palms facing up. Lock elbows into the side.  Pull hands up in line with the shoulders during motion.

Start                                                                            Finish

                                     

Exercise 2

Behind the Head Tricep Extension

Key Points: Keep palms facing forward.  Stabilize elbows at shoulder height.  Lock elbows in place and bend around them during the motion.  Focus on the back of the upper arms.

Start

Finish

Bicep Hammer Curl

Key Points: Lock elbows into the side of the body and bend around the elbow joint.  Keep palms facing together and pull hands up in line with shoulders.  Focus on the front of the upper arms.

Start                                                                                           Finish

                                                                

Overhead Tricep Extension

Key Points: Stabilize elbows and be sure to bend the arms around the elbow joint.  Focus on the back of the upper arms. 

Start                                                                         Finish

                        

Haddonfield Personal Trainer Jim Bompensa Provides a Vacation Gym Free Workout

Find out about my private training studio in Haddonfield NJ at www.bodyphysicsfitness.com

Summer is upon us.  Hopefully your summer will be filled with trips, parties, and quality time with the family.  It is true that this is an exciting time of year.  One drawback to summer is that all of the fun activities associated with it produce a hectic schedule.  Hectic schedules are notorious for foiling even the best intentions in regard to fitness.  Many times when we are on the go, it is difficult to find a facility in which to workout. Over the next few weeks, I will offer some creative solutions to help you fit exercise into the summer schedule. 

A gym is always at hand with my suitcase workout!

  

The exercise routine below is a full body cardio - resistance workout utilizing only body weight and luggage.  I am certain it will get your heart pumping and keep your body toned while traveling.

Adjust your luggage to a manageable weight by adding or removing articles.
Perform each exercise in the circuit below for 45 seconds.  

Cycle through each exercise, then repeat.  

If you are up to it, perform the entire circuit three times.  

Performing three times should take approximately 30 minutes.

Happy Travels,

Jim

Forward Raise

Begin with arms slightly forward of the torso while holding the upper handle of suitcase with a slight bend in the elbows.

Lift both arms forward away from the body.

Raise arms to a position parallel to the floor.

Return to start position and repeat.

Squats

Hold suitcase in front of the body.

Your feet should be just a little wider than shoulder width.

Lower your body weight to a position where your thighs are parallel with the ground. (This motion should feel as if you are sitting into a chair.)

Keeping both feet firmly planted on the floor push your body up away from the floor.

Be sure not to lock the knees at the top of the motion and always keep your knees behind the toes.

Repeat motion. 

One Arm Bent Over Row

Begin with right knee and right hand on a bench or chair.

Left arm is hanging directly below shoulder holding suitcase with slight bend in elbow.

Pull left arm up to a position where the elbow is higher than the torso.

Left hand should be even with left hip.

Return to start position and repeat.

Repeat on opposite side.

Upright Row
*Hold handle of suitcase with both hands
* Pull hands up along chest to a point where the elbows are slightly higher than the shoulders.
* Return to start position and repeat.

Lunge

Hold suitcase in front of the body.

Begin with the left leg forward and the right leg behind.

Lower your weight between your knees.

The right heel will raise off of the floor.

You should focus the resistance and your weight on the front leg.

Continue to lower to a position where your front and back knees are at a 90 degree angle.

Begin to raise the weight before your right knee hits the floor.

Return to start position and repeat.

Don't forget to do the opposite side.

Pec Squeeze
* Hold suitcase in front of the body with just a slight bend in the knees
* Squeeze hands against the sides of the suitcase with an isometric contraction.
* There is no movement, however you are contracting your chest muscles against a fixed object.  The suitcase.
* Squeeze and release up to 20 times and you will feel muscle fatigue in your chest.

Shoulder Press

Begin with hands holding suitcase in front of the body.

Elbows should be at a 90 degree angle.

Push hands and suitcase over the head.

Leave a slight bend in the elbows at the top of the motion.

Return to start position and repeat.

Bicep Curl

Start holding suitcase in one hand.  Palm should be facing down.

Elbows and knees should be slightly bent.

While keeping palm facing down, pull hand upward toward the shoulders.

It is very important to keep the elbow tight against the body to prevent using shoulder muscles.

Return to start position and repeat.

Repeat on opposite side.

Hadonfield Personal Trainer Jim Bompensa Outlines an Advanced Full Body Interval Toning Workout

Hadonfield Personal Trainer Jim Bompensa Outlines an Advanced Full Body Interval Toning Workout

Last week, I outlined an introduction to safe and effective interval training, including a basic interval program.

This week, I‘d like to provide tips on a more advanced type of interval training. Similar to how I train my private clients, this approach incorporates resistance training with an interval program to create a full-body express workout. With the inclusion of resistance training intervals, you have a complete aerobic, anaerobic and muscle toning workout.

Try the routine below for an example of this effective and time-efficient workout method. Directions on each exercise are found at the bottom of this post.

During the Warm up, Target Heart Rate Zone intervals (THRZ intervals), and the Cool Down, you may perform any of your favorite cardiovascular exercises. Examples would be jumping rope, jogging, or utilizing a treadmill, elliptical or other cardiovascular exercise machine.

Minute 1-5 — Warm up
Minute 5-5:45 — Squat
Minute 5:45-7:15 — 60% THRZ
Minute 7:15-8 — Pushups
Minute 8-9:30 — 70% THRZ
Minute 9:30-10:15 — Bent Over Dumbbell Rows
Minute 10:15-11:45 — 75% THRZ
Minute 11:45-12:30 — Right Lunge
Minute 12:30-14 — 80% THRZ
Minute 14-14:45 — Left Lunge
Minute 14:45-16:15 — 70% THRZ
Minute 16:15-17 — Right Lunge
Minute 17-18:30 — 70% THRZ
Minute 18:30-19:15 — Dumbbell Upright Row
Minute 19:15-20:45 — 75% THRZ
Minute 20:45-21:30 — Shoulder Press
Minute 21:30-23:00 — 80% THRZ
Minute 23-23:45 — Upper and Lower Crunch
Minute 23:45-25 — 70% THRZ
Minute 25-30 — Cool Down

Good luck with this workout!

As with any exercise routine, I recommend you consult your personal physician before beginning. Good luck and stay full body strong!

Exercise Descriptions

Squats
Target: Gluteus, Quadriceps, Hamstrings, Core
Squats work all of the major muscles of the lower body. They especially work the thighs and the gluteus muscles (muscles of the buttocks).
1. Your feet should be just a little wider than shoulder width.
2. The body should be lowered to a position where the thighs are parallel to the ground.
a. (Beginners may want to start by going only half way down.) (This motion should feel as if you are sitting into a chair.)
3. With both feet firmly planted on the floor, the body should be lifted back to starting position.
4. Repeat motion.
5. The knees should not be locked at the top of the motion and they should always remain behind the toes.

Alternate Movement: Chair Squats
This exercise may be used by those who have trouble with balance. It may also be used as a starting point for those who need to develop the leg strength necessary to provide enough force to change direction of the motion from down to up. However, the goal should be to graduate to a traditional squat.
1. Begin by sitting in a sturdy chair.
2. The feet should be just a little wider than shoulder width.
3. The body should be lifted to a position where there is a slight bend in the knees.
4. Lower body back to starting position.
5. Repeat motion.
6. The knees should always remain behind the toes.

Pushups
Target: Chest, Shoulders, Triceps, Core
1. Begin with the hands flat on floor and toes on floor.
2. Arms should be straight with a slight bend at the elbows.
3. Fingers should be facing straight forward.
4. The body should be straight from the ankles to the shoulders.
5. The body should be almost parallel to the floor.
6. Lower the torso toward the floor by bending the elbows to 90 degrees. At this point the body will be parallel to the floor.
7. Return to start position.

Alternate Movement: Bench Pushups
This exercise may be used if kneeling on the ground causes pain in the knees.
1. Begin with the hands on a solid object. (Examples: Bench, Back of Couch, Desk)
2. Arms should be straight with a slight bend at the elbows.
3. Fingers should be facing straight forward.
4. The body should be straight from the ankles to the shoulders.
5. The body should be making a 45 degree angle with the floor at the feet.
6. Lower the torso toward the bench by bending the elbows to 90 degrees.
7. Return to start position.
8. Be sure to maintain the integrity of the straight line from the ankles to the shoulders throughout the entire movement.

Dumbbell Rows
Target: Upper Back, Biceps, Core
1. Begin with a slight bend in both knees.
2. The upper torso should be at a 45 degree angle at the hip joint.
3. Both arms are hanging directly below shoulders with slight bend at the elbows.
4. Pull arms up to a position where the elbows are higher than the torso.
5. Hands should be even with the hip joints.
6. Return to start position and repeat.

Alternate Movement: One Arm Dumbbell Row
This exercise may be used if Dumbbell Rows place strain on the lower back.
Perform 30 seconds on each side.
1. Begin with right knee and right hand on a bench or chair.
2. Left arm is hanging directly below shoulder with slight bend in elbow.
3. Pull left arm up to a position where the elbow is higher than the torso.
4. Left hand should be even with left hip.
5. Return to start position and repeat. Repeat on opposite side.

Lunge
1. Begin with the left leg forward and the right leg behind.
2. The body should be lowered between the knees.
3. The right heel will rise off of the floor.
4. Resistance and your weight should be focused on the front leg.
5. Continue to lower to a position where your front and back knees are at a 90 degree angle.
6. Begin to raise the weight before your right knee hits the floor. Return to start position and repeat. Don’t forget to perform this same exercise on the opposite side next.
7. Beginners may want to hold onto a stable object for balance.

Upright Row
1. Begin with knees slightly bent.
2. Torso is in upright position with shoulders pinched back.
3. With palms facing toward the chest, slide the hands up keeping them close to the body.
4. At the uppermost point, the elbows should be even with the shoulders while the hands are slightly lower than the elbows.
5. Return to start position and repeat.

Shoulder Press
1. Begin with hands slightly wider than shoulders and slightly above the shoulders.
2. Elbows should be at a 90 degree angle.
3. Push hands over head, bringing them together at the top.
4. Do not let dumbbells touch over the head, and leave a slight bend in the elbows.
5. Return to start position and repeat.
Upper and Lower Crunch
1. While lying on the ground, begin with the feet placed evenly on the floor.
2. Shoulders and head should also be resting on the ground.
3. Lift head and shoulders and feet off ground to a point where stomach is contracted and low back is still flat.
4. Return to start position and repeat.
5. Feet and shoulders should not touch the ground between repetitions.

By: Jim Bompensa

www.bodyphysicsfitness.com

Jim Bompensa has been a health club owner and manager, personal trainer, group fitness instructor, and nutrition specialist for the nearly 15 years. He is currently the owner/operator of Body Physics Fitness Center in Haddonfield, NJ. Jim has appeared and contributed on ABC and NBC in Philadelphia, PA as well as Designing Spaces on TLC.

Haddonfield Personal Trainer Jim Bompensa Provides Guidelines for Safe and Effective Interval Training

Haddonfield Personal Trainer Jim Bompensa Provides Guidelines for Safe and Effective Interval Training

Interval training workouts are a great way to add variety and new challenges to your workout routine. Typically, interval training alternates between high-intensity phases and lower-intensity recovery periods, such as what you’ll find in my Smooth Fitness Agile and DMT X2 elliptical Free Audio Workouts. The interval workout method has been proven to improve fitness levels for both beginners and experienced exercisers. Studies also suggest that training in this manner increases the body’s ability to burn fat.

I like interval training because it’s a technique that works different energy systems, incorporates more exercise styles into one workout routine and increases the effectiveness of the workout. While there’s no single method of interval training, there are some guidelines that should be followed:
1) Always consult your personal physician before beginning a workout program
2) Always warm up to prevent injury
3) Always customize the workout program to meet your specified goals
4) Always incorporate high intensity and low intensity exercise periods
5) Always finish with a cool down and stretch

Below are some recommendations for safe and effective interval training:
1) During the high-intensity phase, strive to raise the heart rate to 75-85% of your age adjusted maximum heart rate.
2) The low-intensity recovery period should be long enough to allow the heart rate to drop into the lower cardio or fat burning zone. This is usually 60-65%, but no lower.
3) If you’re a beginner to interval training, consider lowering the heart rate recommendations above to a level that is more comfortable to you and slowly increasing the intensity with subsequent workouts. As a beginner, you may also benefit from starting with very short high-intensity interval periods. There’s no right or wrong length of time. You may start with 15 second high-intensity intervals and slowly increase by 5 seconds in each subsequent workout.

I’ve included a basic beginner interval training outline below:

• Minute 1 - 5 Warm up at 50% maximum heart rate
• Minute 5 - 5.3 Increase heart rate to 60% maximum heart rate
• Minute 5.3 - 7 Decrease heart rate to 50% maximum heart rate
• Minute 7 - 7.3 Increase heart rate to 70% maximum heart rate
• Minute 7.3 - 9 Decrease heart rate to 60% maximum heart rate
• Minute 9 - 9.3 Increase heart rate to 75% maximum heart rate
• Minute 9.3 - 11 Decrease heart rate to 65% maximum heart rate
• Minute 11 - 11.3 Increase heart rate to 80% maximum heart rate
• Minute 11.3- 13 Decrease heart rate to 65% maximum heart rate
• Minute 13 - 13.3 Increase heart rate to 85% maximum heart rate
• Minute 13.3 - 15 Decrease heart rate to 65% maximum heart rate
• Minute 15 -20 Cool down at 50-60% maximum heart rate

A quick guide to determine your age adjusted maximum heart rate:
220 - (your age) = age adjusted maximum heart rate

To determine the percentages listed above, multiply age adjusted maximum heart rate by the desired percentage. For example, a 40-year-old person has an age adjusted maximum heart rate of 180:
60% of 180 is 180 x .60 = 108

Use this workout as an introduction to interval training. Check back for my next blog to see how you can utilize interval training to incorporate fat burn and full body muscle tone.

By: Jim Bompensa

www.bodyphysicsfitness.com

Jim Bompensa has been a health club owner and manager, personal trainer, group fitness instructor, and nutrition specialist for the nearly 15 years. He is currently the owner/operator of Body Physics Fitness Center in Haddonfield, NJ. Jim has appeared and contributed on ABC and NBC in Philadelphia, PA as well as Designing Spaces on TLC.

Haddonfield Personal Trainer Jim Bompensa Explains Importance of Choosing The Correct Carbohydrates.

Haddonfield Personal Trainer Jim Bompensa Explains Importance of Choosing The Correct Carbohydrates.

Carbohydrates are an important part of any healthy diet. They serve as the body’s main energy source. When they are broken down by the body, they provide the power necessary for all bodily functions. It is important to eat enough carbohydrates to fuel your body’s energy needs, yet not so much that your body will begin storing them as fat. When your body stores carbohydrates as fat, weight gain will undoubtedly follow. It is also important to understand how carbohydrates affect the body and what carbohydrate sources are better choices.
Refined carbohydrates are those carbohydrates that have been stripped of their nutrients and their natural ability to regulate energy release into the body. This type of carbohydrate can be dangerous because it can cause drastic fluctuations in blood sugar and insulin levels. Drastic fluctuations in blood chemistry have been linked to obesity and diabetes.
Whole grain carbohydrates should be included in every healthy eating plan. They have not been stripped of their nutrients and retain their natural ability to regulate energy release. They can be thought of as a time released energy source. Because they are consumed in a form which is closer to their natural state, they provide sustained energy and are not readily stored as fat.
In order to be able to make healthier carbohydrate choices, it is important to know what carbohydrate sources are refined and which sources are whole grain.
Refined carbohydrate sources are those that contain high amounts of sugar or white flour. They include white rice, white bread, candy, soda, and even many juices.
Whole grain carbohydrate sources are those that contain unprocessed grains. They include fruits, vegetables, beans, and whole wheat bread products.
Making proper choices when it comes to selecting your carbohydrate sources is an important step in "Reaching your Physical Potential!"

Haddonfield Personal Trainer Jim Bompensa Explains How The Support of Loved Ones Increases Success Rate in Fitness Journey!

Haddonfield Personal Trainer Jim Bompensa Explains How The Support of Loved Ones Increases Success Rate in Fitness Journey!

With Valentines Day upon us, I would like to take this opportunity to discuss how your loved ones affect your fitness journey. The commitment to get fit and lose weight is a life changing endeavor. It will certainly be one of the most gratifying experiences of your life. It has brought happiness to so many people and I am certain it will bring happiness to you also. There are times when the resolve to stay fit is tested. You may need to lean on the shoulders of your loved ones or they may need to lean on yours.
When you begin your fitness journey, let your family and friends know how important it is to you. Let them know that you need their assistance in keeping on track. Let them know that they may be called upon for support. In the long run it will be better for all of you. When you feel better about yourself, your relationships most likely will be stronger.
One way to engage the support of your loved ones is to include them on your fitness journey. Invite them to join in when possible. Always be welcoming, but never pushy. You may be surprised how receptive they will be. Try the tips I have included below to involve your loved ones in your fitness routine.

1) Offer to go for a walk.
2) Find a local fitness center that offers couple or group memberships.
3) Find an activity that you can enjoy together such as skiing, bike riding, or hiking.
4) Explore healthy new recipes or restaurants together.
5) Try partner exercises such as tossing a medicine ball.
6) Find a group fitness class that you each will enjoy. Some classes that are very popular include indoor cycling, cardio kickboxing, or body toning.
7) Consider purchasing some in home exercise equipment that will benefit the both of you. You may wish to purchase two exercise machines so that you may exercise at the same time.

Exercising with someone who is important to you is a great motivator. Each participant knows that their involvement is helping someone they care about stay or become healthy. Exercising together is the best way to help your friends or loved ones retain a higher quality of life for a longer period of time. What could be more motivating?