During the weekend of August 11-14 I will be participating in the "ESCAPE" Ride. This is a 250 mile bike ride through the beautiful mountains of Colorado to benefit the Southern Colorado Aids Project. It will be the third fundraising event I have participated in this year. All of the causes are very important to support and dear to my heart.
If you are interested in sponsoring me in this endeavor please contact me through this site and I will be happy to give you instructions on how you can become a part of the event. Either financially or by becoming a volunteer.
Thank you all for your support! Every day, Every way!
Wednesday, August 03, 2005
Monday, June 13, 2005
A Benefit for St Jude Children's Hospital
The Coors Fitness Center is teaming up with St. Jude Children's Hospital for "Workout for St. Jude." David Corder NSCA-CPT has been chosen to lead the exercise session with his popular Urban Hip Hop Class. An hour of fun music and movment you won't want to miss.
When: June 25, 8:00 - 9:30 a.m.
Where: Coors Fitness Center located in the Ritchie Center at Denver University
Cost: A suggested donation of $20.00 for adults and $15.00 for kids 12-18
(All proceeds go to St. Jude Children's Research Hospital)
Contact: www.recreation.du.edu or call 303-871-7684 for more information.
When: June 25, 8:00 - 9:30 a.m.
Where: Coors Fitness Center located in the Ritchie Center at Denver University
Cost: A suggested donation of $20.00 for adults and $15.00 for kids 12-18
(All proceeds go to St. Jude Children's Research Hospital)
Contact: www.recreation.du.edu or call 303-871-7684 for more information.
MS - Exercise and Multiple Sclerosis
I have been doing some major studying! Multiple Sclerosis effects so many peoples lives and now I am trained to help them deal with this cronic illness and lead more functional lives. If you or a loved one is someone trying to improve thier health but unsure of how to, because of Multiple Sclerosis, please contact me. I am here to help.
David Corder NSCA-CPT
David Corder NSCA-CPT
Thursday, May 12, 2005
An Email Conversation with Bill
Hello. I don’t need a month of services, but I will gladly pay to have a single question answered. Here it is:
I am a 57-year-old man who alternates between a treadmill and fast street-walking (about 4 mph) for cardio fitness. My “target” heart rate has been set by a cardiologist at 123 to 148 beats per minute. I like to get about an hour in “the zone” 5 to 6 times a week. My knees are not in the greatest shape (this becomes important in a moment).
On the treadmill, using speed and incline controls, I find it very easy to achieve a heart rate in the 140s and low 150s without much strain on my knees. I do six 10-minute “sets” on the treadmill, with “slow” or “easy” sets being a heart rate of 138-142, and “fast” or “hard” being 145-151.
When I do the street-walking (I call it “scurrying,” because it is faster than walking but slower than running), it takes quite a while to get my heart rate above the mid-120s, but using hills and with the passage of, say, 30 minutes, I can achieve 140s.
Generally speaking, I can achieve & maintain higher heart rates with the treadmill. However, after doing a street scurry, I am much more aware of having “exercised” – my muscles are sore, my knees are sore, and I feel as if more muscle groups have been in play. The treadmill seems easy by comparison, although I challenge myself in terms of speed and incline during the “hard” segments.
Now, here is the question: Which exercise is better? Should I favor the treadmill’s longer/higher time in the “zone,” or should I favor the street-scurry’s feeling of having got more exercise?
This question has been bugging me for two years, and if you answer it I will gladly forward you an appropriate consulting fee.
Many thanks!
Bill
Bill,
Thank you for your question. Your situation is interesting and shared by many people. The two exercises you are using both have their good and bad points, as do almost any exercises depending on a clients personal needs.
Treadmill: The treadmill is an exercise "machine". Machines are designed to help us do the work prescribed. In this case the treadmill helps to avoid excessive stress to the joints while still keeping the "cardio" function of walking at a high level. As you have discovered, the treadmills design is great and it does exactly what it is supposed to. The major drawback with machines is that they take the joy out of the action they are helping. You are stuck in a stationary position void of the wonderful out door environment. Also, because of their help, you are not feeling the "workout" as much as when you walk.
Walking: Walking is such a great workout. It provides not only physical but emotional benefits. It is more difficult to reach your goals because the environment is not as easy to adjust as the treadmills'. You feel the "workout" more because the impact of walking is not softened by a machine and as you fatigue joints and muscles others join to help. Thus you feel like you worked out more.
Your knees are of the greatest importance here. The fact that they are "not in the greatest shape" tells me that the treadmill it the best choice. But, also, lets me know that there may be other issues at work here. Without knowing what the cause of the knee condition is I would suggest that some conditioning of the legs, primarily the quadriceps, might be in order.
I hope this helps in your decision. I am here if you need more information.
David Corder, NSCA-CPTwww.perfectfitwc.com
I am a 57-year-old man who alternates between a treadmill and fast street-walking (about 4 mph) for cardio fitness. My “target” heart rate has been set by a cardiologist at 123 to 148 beats per minute. I like to get about an hour in “the zone” 5 to 6 times a week. My knees are not in the greatest shape (this becomes important in a moment).
On the treadmill, using speed and incline controls, I find it very easy to achieve a heart rate in the 140s and low 150s without much strain on my knees. I do six 10-minute “sets” on the treadmill, with “slow” or “easy” sets being a heart rate of 138-142, and “fast” or “hard” being 145-151.
When I do the street-walking (I call it “scurrying,” because it is faster than walking but slower than running), it takes quite a while to get my heart rate above the mid-120s, but using hills and with the passage of, say, 30 minutes, I can achieve 140s.
Generally speaking, I can achieve & maintain higher heart rates with the treadmill. However, after doing a street scurry, I am much more aware of having “exercised” – my muscles are sore, my knees are sore, and I feel as if more muscle groups have been in play. The treadmill seems easy by comparison, although I challenge myself in terms of speed and incline during the “hard” segments.
Now, here is the question: Which exercise is better? Should I favor the treadmill’s longer/higher time in the “zone,” or should I favor the street-scurry’s feeling of having got more exercise?
This question has been bugging me for two years, and if you answer it I will gladly forward you an appropriate consulting fee.
Many thanks!
Bill
Bill,
Thank you for your question. Your situation is interesting and shared by many people. The two exercises you are using both have their good and bad points, as do almost any exercises depending on a clients personal needs.
Treadmill: The treadmill is an exercise "machine". Machines are designed to help us do the work prescribed. In this case the treadmill helps to avoid excessive stress to the joints while still keeping the "cardio" function of walking at a high level. As you have discovered, the treadmills design is great and it does exactly what it is supposed to. The major drawback with machines is that they take the joy out of the action they are helping. You are stuck in a stationary position void of the wonderful out door environment. Also, because of their help, you are not feeling the "workout" as much as when you walk.
Walking: Walking is such a great workout. It provides not only physical but emotional benefits. It is more difficult to reach your goals because the environment is not as easy to adjust as the treadmills'. You feel the "workout" more because the impact of walking is not softened by a machine and as you fatigue joints and muscles others join to help. Thus you feel like you worked out more.
Your knees are of the greatest importance here. The fact that they are "not in the greatest shape" tells me that the treadmill it the best choice. But, also, lets me know that there may be other issues at work here. Without knowing what the cause of the knee condition is I would suggest that some conditioning of the legs, primarily the quadriceps, might be in order.
I hope this helps in your decision. I am here if you need more information.
David Corder, NSCA-CPTwww.perfectfitwc.com
David:
How kind of you to offer me, a complete stranger, your expertise. Your advice is wise, and I will certainly take it. But it did not contain one element I am extremely interested in: is an hour spent on the treadmill (at higher heart rates) or an hour spent walking (with more muscle involvement) “better” for me in terms of overall conditioning? I hear you when you say it’s best to preserve the knees (old soccer injuries, too much squash, etc. – the usual cartilage problems). Is that, indeed, of paramount importance, and if so, can I feel that I am getting just as much “workout” value from the treadmill? (By the way, I have ways to make the treadmill non-boring, so no need to worry that the treadmill route will lead to boredom, burnout, and abandonment of all workouts.)
Is there anything I can do for you? Do you have a PayPal account? Can I pay you for this great advice?
Many, many thanks.
Bill
Bill,
At this time I really recommend the treadmill over just walking. I really hope you can have the knee problem diagnosed and dealt with. If not a knee replacement might very well be in the future. That is something I hope you don't have to go through.
Do something for me? Yes, let people know about my site.
Yes, I have a PayPal account. But no compensation is necessary.
Do well and stay healthy.
David Corder, NSCA-CPTwww.perfectfitwc.com
Is there anything I can do for you? Do you have a PayPal account? Can I pay you for this great advice?
Many, many thanks.
Bill
Bill,
At this time I really recommend the treadmill over just walking. I really hope you can have the knee problem diagnosed and dealt with. If not a knee replacement might very well be in the future. That is something I hope you don't have to go through.
Do something for me? Yes, let people know about my site.
Yes, I have a PayPal account. But no compensation is necessary.
Do well and stay healthy.
David Corder, NSCA-CPTwww.perfectfitwc.com
Monday, April 11, 2005
Question and Answer Session At Denver University
We asked one of our Group Exercise Specialist and Personal Trainers, David Corder NSCA-CPT, some questions about Fitness and Nutrition "fads" and about his method of online training. You might be interested in some of his answers.
--What are some of the current fitness trends that you're seeing right now? Are there any popular ideas that your clients are bringing to you now more than before?
Fitness "trends" come and go. The one constant is health. With so many of us becoming less active in our work environments and also in our leisure activities "fitness" is the buzz word for health. Exercise and Nutrition are the "trends" but need to be a way of life. My clients come to me with so many thoughts on exercise and nutrition. They want to see results NOW. All of the ads and commercials lead them to believe that they can make changes with a pill or cream but they come to me because they don't work. This is a billion dollar industry. The need is there but the truth keeps being pushed aside for the almighty buck.
--Similarly, are there any fads in working out right now that you think might be harmful or dangerous for the client?
All of them! "Fads"mislead people into thinking there is an easy way to reach their goals. Diets deprive the body of the needed nutrients. All of the equipment ads lead people to believe that their product will change live's and bodies. These are not only harmful to the physical part of our bodies but also the mind. As people spend more and see fewer results the health cycle will just get worse.
--Do you see fewer clients who are interested in Atkins than before? Has this diet maintained its popularity or are people looking to something new for losing weight?
Atkins is nothing new. Low carb diets have been around before and they will come around again with a new name. People will always look for the "new" thing. When all they really need to do is eat sensibly. Avoid fast food. Avoid processed foods. Eat frequently. The newest "fad" diet is the three hour diet. Where you eat something every three hours. But most nutritionists have said, for years, that eating frequently helps to turn off the body's natural storage mechanism. Thereby telling the body to use the fat that is already there.
--What are the most typical misconceptions of people who are new to working out? What are some of the most common injuries that they should be watching out for?
Probably the most common misconception is that they will be in pain. If the exercises are done correctly and the proper rules of progression are applied. The most they will feel is a little achy. Which is overridden by the great feelings they will get from the natural endorphins created when they do a workout.
Over use injuries are the most common type of problem people get from working out too much. These are caused by doing the same exercises all the time. They need to mix things up. Change their program at least every six weeks and always allow a day of rest between workouts. Unless they are training for a specific sport or activity.
--What kind of balance do you encourage between cardio and weight training? Do men typically gravitate toward weights while women are more prone to cardio, or is that more of a fitness myth?
Those people "in the know" understand that cardio and weight training goes hand in hand. Finding the balance is more about finding out a persons goals. Weight loss requires both. Cardio for the extra calorie use and weight training for rebuilding muscle loss. Someone who just wants to put weight on needs to lower the cardio aspect but not drop it. This can explain the myth of men doing more weights and women doing more cardio. Men want to build and women want to lose, mostly. But, understanding your goals will help in balancing the amounts of both and give you better results.
--What kind of challenges do you face in online training as opposed to traditional 1-on-1 training? Are clients more prone to fibbing to a trainer online, when they don't have to show up to discuss their results?
The biggest challenge to training online is understanding where to start the client. I have them fill out several information forms to help me, but it's still a guess as to where to start them. This process in person can be done instantly. Online it takes sometimes a couple of weeks to get the program right. A client does their workout and immediately sends me the results via email. I, then, am able to assess the values of the workout and make the appropriate adjustments. Since I have results so quickly, it's almost like I'm there. All clients are held accountable. I know when you're supposed to work out and if I don't receive an update I will email or I've even been known to call. It really is the next best thing to 1-on-1.
--Do you start to see more customers in the spring, as the fear of an upcoming summer approaches? Is the period after New Year's the busiest for a trainer, or are there any other peaks in business that most people might not think of?
Spring and New Year's are the two times that most people think about a trainer. For the obvious reasons. But I stay busy all of the time. People preparing for athletic events need extra coaching. People with a family or class reunion want to look their best. Then there are always the people who have just been to the doctor for some reason and realize that they need some help. My goal as a trainer is to bridge the gap between the medical profession and the public. The healthier people are the less they will have to see the Doctor. Conversely, the less time a Doctor has to spend on healthy people the more time they have to help those who really need it.
David Corder, NSCA-CPTwww.perfectfitwc.com
David teaches an Abs Class and an Urban Hip-Hop Aerobics Class at the Coors Fitness Center here at DU. If you miss him this summer don't worry he'll be back in the fall. For more information on him check out his web site.
--What are some of the current fitness trends that you're seeing right now? Are there any popular ideas that your clients are bringing to you now more than before?
Fitness "trends" come and go. The one constant is health. With so many of us becoming less active in our work environments and also in our leisure activities "fitness" is the buzz word for health. Exercise and Nutrition are the "trends" but need to be a way of life. My clients come to me with so many thoughts on exercise and nutrition. They want to see results NOW. All of the ads and commercials lead them to believe that they can make changes with a pill or cream but they come to me because they don't work. This is a billion dollar industry. The need is there but the truth keeps being pushed aside for the almighty buck.
--Similarly, are there any fads in working out right now that you think might be harmful or dangerous for the client?
All of them! "Fads"mislead people into thinking there is an easy way to reach their goals. Diets deprive the body of the needed nutrients. All of the equipment ads lead people to believe that their product will change live's and bodies. These are not only harmful to the physical part of our bodies but also the mind. As people spend more and see fewer results the health cycle will just get worse.
--Do you see fewer clients who are interested in Atkins than before? Has this diet maintained its popularity or are people looking to something new for losing weight?
Atkins is nothing new. Low carb diets have been around before and they will come around again with a new name. People will always look for the "new" thing. When all they really need to do is eat sensibly. Avoid fast food. Avoid processed foods. Eat frequently. The newest "fad" diet is the three hour diet. Where you eat something every three hours. But most nutritionists have said, for years, that eating frequently helps to turn off the body's natural storage mechanism. Thereby telling the body to use the fat that is already there.
--What are the most typical misconceptions of people who are new to working out? What are some of the most common injuries that they should be watching out for?
Probably the most common misconception is that they will be in pain. If the exercises are done correctly and the proper rules of progression are applied. The most they will feel is a little achy. Which is overridden by the great feelings they will get from the natural endorphins created when they do a workout.
Over use injuries are the most common type of problem people get from working out too much. These are caused by doing the same exercises all the time. They need to mix things up. Change their program at least every six weeks and always allow a day of rest between workouts. Unless they are training for a specific sport or activity.
--What kind of balance do you encourage between cardio and weight training? Do men typically gravitate toward weights while women are more prone to cardio, or is that more of a fitness myth?
Those people "in the know" understand that cardio and weight training goes hand in hand. Finding the balance is more about finding out a persons goals. Weight loss requires both. Cardio for the extra calorie use and weight training for rebuilding muscle loss. Someone who just wants to put weight on needs to lower the cardio aspect but not drop it. This can explain the myth of men doing more weights and women doing more cardio. Men want to build and women want to lose, mostly. But, understanding your goals will help in balancing the amounts of both and give you better results.
--What kind of challenges do you face in online training as opposed to traditional 1-on-1 training? Are clients more prone to fibbing to a trainer online, when they don't have to show up to discuss their results?
The biggest challenge to training online is understanding where to start the client. I have them fill out several information forms to help me, but it's still a guess as to where to start them. This process in person can be done instantly. Online it takes sometimes a couple of weeks to get the program right. A client does their workout and immediately sends me the results via email. I, then, am able to assess the values of the workout and make the appropriate adjustments. Since I have results so quickly, it's almost like I'm there. All clients are held accountable. I know when you're supposed to work out and if I don't receive an update I will email or I've even been known to call. It really is the next best thing to 1-on-1.
--Do you start to see more customers in the spring, as the fear of an upcoming summer approaches? Is the period after New Year's the busiest for a trainer, or are there any other peaks in business that most people might not think of?
Spring and New Year's are the two times that most people think about a trainer. For the obvious reasons. But I stay busy all of the time. People preparing for athletic events need extra coaching. People with a family or class reunion want to look their best. Then there are always the people who have just been to the doctor for some reason and realize that they need some help. My goal as a trainer is to bridge the gap between the medical profession and the public. The healthier people are the less they will have to see the Doctor. Conversely, the less time a Doctor has to spend on healthy people the more time they have to help those who really need it.
David Corder, NSCA-CPTwww.perfectfitwc.com
David teaches an Abs Class and an Urban Hip-Hop Aerobics Class at the Coors Fitness Center here at DU. If you miss him this summer don't worry he'll be back in the fall. For more information on him check out his web site.
Monday, March 14, 2005
A Meditation for the month!
Meditation is nothing more than spending quiet time focusing on your inner self. Some people call this prayer or talking to God. The problem with these last two concepts is that we spend too much time talking and never enough time listening. Trying to train the mind so that we can listen is a never-ending process.
Here is one of my favorite ways of training the mind or meditating. Take time to find a quiet place where you can sit and have total privacy rather than trying to "let your mind run free", a problem that most of us have already. Focus on a great writing from one of the great spiritual teachers. Try to memorize this writing then repeat it over and over with your eyes closed, concentrating on every word and it’s meaning. Make the words your own. Ingrain the concepts of these words as your life’s work. Soon you will find these thoughts permeating your everyday business and your life will be infused with the positive ideals of these teachers.
Here is one of the most powerful "prayers" of all time. The St Francis Peace Prayer, it embodies all of the best ideals for living. Learn it and let it live through you.
Lord, make me an instrument of your peace.
Where there is hatred, let me sow love;
Where there is injury, pardon;
Where there is doubt, faith;
Where there is despair, hope;
Where there is darkness, light;
Where there is sadness, joy.
O divine Master, grant that I may not so much seek
To be consoled as to console,
To be understood as to understand,
To be loved as to love;
For it is in giving that we receive;
It is in pardoning that we are pardoned;
It is in dying to self that we are born to eternal life.
Where there is injury, pardon;
Where there is doubt, faith;
Where there is despair, hope;
Where there is darkness, light;
Where there is sadness, joy.
O divine Master, grant that I may not so much seek
To be consoled as to console,
To be understood as to understand,
To be loved as to love;
For it is in giving that we receive;
It is in pardoning that we are pardoned;
It is in dying to self that we are born to eternal life.
Prepare for the slopes!
If you’re like me, you can already taste the snow in the air and are anxiously waiting for that first powder day. So there is no time like the present to prepare your body for that day.
To be a proficient skier you need to focus on leg power, core strength, quickness, flexibility, endurance, balance and agility. In other words you need to prepare for a sport that requires being an all-around fit athlete. Start your training sessions with a good cardio workout, with leg strength like running stairs. Running up will give you power and endurance while running down will create the same eccentric muscle contractions and neurological firing that skiing does. This is something that the muscles don’t get during a "normal" workout. After you have mastered running down try bounding from side to side mimicking the lateral movement in skiing. This will improve your eye-foot coordination, which is also very important in down hill skiing.
In the next part of your workout, grab a soccer ball or any ball and just kick it around. This will help to loosen up tight muscles while increasing flexibility and training eye-foot coordination. These types of exercises are called plyometrics. Plyometrics is a jumping or bounding exercise and can be done anywhere, on a staircase, jumping over logs or a rope tied between two trees. Jumping up and down off of a picnic table will work or just do standing tuck jumps in an open space. Keep in mind that this type of workout should never be done more than twice a week.
The idea is to coordinate the environment and your time constraints to a fun, balanced workout that is exciting and challenges the body with variety. In the long term your fitness and body will be better for it and you’ll be much happier on the slopes this winter.
Welcome to Perfect Fit Wellness Center
The Most Comprehensive Fitness and Health Resource on line, Perfect Fit Wellness Center is dedicated to bringing you the resources that will help you become the best "you" that you can be. At Perfect Fit Wellness Center and Health Blog, we are focused on creating interactive discussion on the pursuit of improved fitness and health for all who visit us at Perfect Fit Wellness Center. Thanks in advance for your thoughts, input, and ideas and without you this site would not exist. A Toast to you and getting back to a Perfect Healthy LifeStyle.
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