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?

Haddonfield Personal Trainer Provides Guidelines to Make Safe and Steady Progress in the New Year

Haddonfield Personal Trainer Provides Guidelines to Make Safe and Steady Progress in the New Year

As the New Year approaches, fitness resolutions are on many lists. After another year of physical neglect many people will promise themselves to get fit. This time they say it is for real! For their sake I wish them luck and I hope this is not yet another year for empty promises. As plans are set to fulfill this year's fitness resolutions, I would like to stress the importance of setting a realistic plan of attack.

I live in New Jersey and this past week my town was hit with 24 inches of snow. As I spent the day shoveling snow, I thought how great it is that I consistently exercise and that my body is prepared for tasks such as this. Every year many people suffer heart attacks while shoveling snow. This usually results from the fact that they have not exercised. Their bodies are de conditioned and they are simply not prepared for the effort required. Many people face a similar situation when they set their sights on fitness resolutions for the new year. Despite having not exercised for quite some time, they work out at a very strenuous pace in an effort to make up for the lost time. This is very dangerous and can have disastrous results!

Most people are out of shape or over weight because they have neglected their fitness routine for extended periods. It took more than one week to reach this physical condition and it will certainly take more than one week to reach your ultimate fitness goal. Please use sensibility and caution when returning to higher activity levels. When a realistic plan is set in motion there is a much greater chance of following it through to the end. Remember, the goal is to make changes that will improve your quality of life for the remainder of it. This is certainly a situation where slow and steady wins the race. Please follow my safety tips listed below when beginning your quest to be fit this year.

1) Start slowly

Consider walking or riding a bicycle at a comfortable pace for your first workout. It doesn't matter how long or short that walk or ride is. The trick is to progress steadily from this starting point. Progression may come in the form of adding one minute to each exercise session or trying to cover more distance in the same amount of time.

2) Seek professional advice

There are many knowledgable personal trainers who can assist you in setting a plan that will be most successful. Please be certain to check your trainer's background. Personal trainers are available who possess a bachelor's degree in a fitness related field. If your gym does not have degreed personal trainers on staff, be sure that the trainer you are working with is certified by a reputable association before meeting with him or her.

3) Use a heart rate monitor

The heart rate monitor is one of the most important fitness safety tools. This device will tell you if you are working hard enough. More importantly, it tells you if you are working too hard.

4) Set a realistic plan

It is very important to set a plan that takes into account your current fitness level and evolves as you progress. Starting out too hard is very dangerous and failing to steadily progress will stall efforts at improvement.

5) Be honest with yourself with the commitment you can make

It is very important to design a fitness plan that fits into your lifestyle. Many people make the mistake of promising that they will workout everyday. When they miss a day, they feel as if they have failed and they quit. The truth is that progress can be made when exercising as little as two times per week. If you can only exercise two times per week, make that promise to yourself. Anything more is a plus.

6) Be vigilant

Consistency is the key to winning the battle for long term fitness. This is why it is important to make an honest assessment of what will fit into your lifestyle. Design your routine around that, and stick to it.

7) Seek support

Encourage a friend or loved one to exercise with you. This will provide motivation for you as well as the other person. It is hard to let down someone you care for. When fitness is important to both people the commitment is even stronger. It is also important to remember that safety comes in numbers.

8) Have fun

The best fitness routines are those that you enjoy. You are more likely to stick to a program that includes activities that you enjoy. You will also be more focused on the task at hand and less likely to suffer an injury.

If you follow these 10 tips you will give yourself the best chance at reaching your fitness goals and improving your life forever.

Good Luck! Make this the year that you reach your physical potential.

Haddonfield Personal Trainer Jim Bompensa Give Versatile Fitness Gift Ideas For the Holiday Season.

Haddonfield Personal Trainer Jim Bompensa Give Versatile Fitness Gift Ideas For the Holiday Season.

The holiday season is here.  As many shoppers search their minds for unique gifts, very often the gift of fitness is on the list.  When I give gifts related to fitness, I focus on gifts that are versatile and will be utilized.  Refer to the list below for some great fitness ideas that will be useful to any recipient.  The list groups the gifts according to price and includes an explanation of their benefit and versatility. 

Gifts under $20

Dumb Bell

An exercise dumb bell is one of the most versatile pieces of exercise equipment.  It can benefit any person who is looking to tone problem areas or can be used to increase the intensity of aerobic routines.

Resistance band

Resistance bands can be used to add intensity to any strength exercise.  They make fitness accessible anywhere because they are easy to transport.  These useful fitness tools can also be used to increase the intensity of aerobic routines.

Gifts under $50

Beginner Weight Set

Beginner weight sets generally consist of adjustable dumb bells.  They offer varying resistance levels so they are an effective tool for any fitness enthusiast. 

Exercise Stability Ball

Exercise stability balls are a very popular exercise tool.  They can be used for many purposes.  Some uses include increasing the difficulty level of abdominal workouts and providing an unstable surface to incorporate more core muscles when performing dumb bell exercises.  They also add to the selection of lower body exercises for any fitness routine.

Gifts under $100

Bosu Balance Trainer

Bosu balance trainers provide all of the benefits of exercise stability balls and more.  Because they are flat on one side, they offer the benefit of allowing the user to stand on the rounded side and create an unbalanced surface.  This added feature makes for more effective balance training and offers many more exercise variations.

Barbell set

Barbell sets generally consist of a long bar and a set of various weight plates.  This bar can be combined with the weight plates to create numerous resistance levels.  This exercise tool is extremely versatile and can be utilized to work any muscle group desired.

Gifts over $100

Weight Bench and Barbells

This gift will provide all of the benefits associated with purchasing a barbell set alone, but will also provide more exercise variations.

Elliptical Machine

Elliptical training machines are some of the most popular pieces of fitness equipment.  They provide the benefit of aerobic exercise coupled with exercise motions that tone all major muscle groups.  The low impact motion allows for intense exercise without joint impact. 

Treadmill

Treadmills have always been an extremely popular gift idea for fitness lovers.  Treadmills are very effective for aerobic fitness training as well as weight bearing exercise.

For tips on selecting the right elliptical training machine or treadmill, please visit smoothfitness.com 

Good luck with your holiday shopping and I wish you and your family a wonderful holiday season.

Haddonfield Personal Trainer Jim Bompensa Provides 10 Tips for Maintaining Fitness Over the Holidays.

Haddonfield Personal Trainer Jim Bompensa Provides 10 Tips for Maintaining Fitness Over the Holidays.

1. Exercise in the morning.

The longer you put off your workout, the more likely you are to skip it.  Avoid this common downfall by making your workout your number one priority.  Give yourself enough time in the morning to comfortably fit in your workout.  If necessary set your alarm early.  Beginning your day with exercise will increase your blood flow, warm up your muscles, rev your metabolism, and increase your energy level for the entire day.

2. Eat a great breakfast.

Create your daily energy reserve by eating a healthy breakfast.  Begin the day with whole grain, high fiber carbohydrates.  Whole grain carbohydrates will help you to feel full longer and act as a fuel resource that provides a steady energy release.  

3. Prepare for the day by bringing healthy snacks.

Whether you are shopping or going to work, you will inevitably get hungry throughout the day.  Make your choices in the morning when you are not so hungry. Consider bringing sliced apples or a banana to snack on when you are hungry. 

4. Stay hydrated. 

Drinking water throughout the day will help you to feel more full and will keep your body functioning at peak levels.

5. Avoid high calorie pick me up drinks.

There are many temptations for quick energy.  Unfortunately, most of these quick pick me ups are high calorie short term energy sources that will leave you flat. If you prepare your body with a whole grain breakfast, hydrate and keep healthy snacks at hand these options will be less appealing. 

6. Eat high protein foods for meals.

Higher protein meal choices tend to fill you up and carry less calories than their high fat and highly refined food counterparts.  If you select chicken, fish, or other lean protein sources, you will provide muscle building nutrients to your body while introducing less calories. 

7. Avoid heavy snacks.

Stay away from snacks and drinks that may carry high amounts of calories.  These include cream based foods, foods that include cheese, items that contain high amounts of sugar, and high fat meats and dips.  Consider steamed veggies, fruits, and lean cuts of meat.

8. Avoid high calorie soda, juice, and alcoholic beverages.

Sodas, juices, wine, and mixed drinks may easily carry 200 calories per glass.  If you drink four or five of these per day, you will likely gain a pound in just three days from these drinks alone.  Whenever possible drink water. 

9. At social gatherings, position yourself as far from the food table as possible.

Avoid making every social situation about the food.  Position yourself on the opposite side of the room so that each serving will require an additional trip to the food table.  Only take small portions each time.  Interact with as many guests as possible.  It is more difficult to eat when you are socializing.  Also if you do not hang at a table you will be less likely to take large portions of food.  

10. Add a 10 minute workout before bed if your calorie intake was extra high.

On particularly challenging days when you are not able to avoid as many holiday temptations as you would have liked to, consider ending your day with a quick workout.  When your calorie intake is higher than usual, you can negate some of those calories by burning them off before going to sleep.

Utilize these fitness tips for a guilt free holiday season!