POWER!
Physical fitness is being physically prepared, or "fit", to perform physical tasks.
The physical preparation for a distance runner will be quite different from that of a weightlifter. Are both of them fit? What about the business professionals with no sport to call their own? How should they prepare for the general tasks of life? People who are in pain from old injuries or cumulative stress would seem to not be fit for the tasks which cause them pain. Can they become fit for the task? If life presents no substantial physical challenges how do we determine what kind of fitness "fits"?
Research and statistics show us some fitness factors which improve the chances of long term survival. Contests of sport show us what fitness traits create the greatest ability within the confines of that sport and physically demanding jobs will also have certain physical traits which will reflect better performance.
You want to be fit… for what task? This seems to be the stumbling block for many people on the road to fitness. Without a destination in mind it can be hard to stick to the task of getting there.
Weight loss is the primary goal for many fitness seekers. In order to achieve weight loss through physical activity, understanding and using the concept of POWER OUTPUT in your training is key.
Look at two apparently similar tasks. The first is the task of marathon running to completion; the second is marathon running as a competition. Although a marathon will have many overweight finishers, very few competitors in the top 25 to 30% will be overweight. Speed is not compatible with being overweight. Developing the POWER OUTPUT required for speed will help remove excess weight. This is true with many physical activities. The reason for this is that while developing a greater power output you will be developing a greater metabolic “engine” within your body.
Think of your body as an engine. The economy car engine has low power output and low fuel usage. The race car has greater power output and uses more fuel. At maximal power the race car will travel more miles and utilize more fuel per mile. The correlation to your body is that, as you increase your power output (doing more work volume in less time) your engine is using more fuel (calories) during exercise to accommodate the increased work volume. In addition, just as a race car uses more fuel idling at the stoplight you will use more fuel during idle time (like when you are sleeping) because your engine is more powerful.
For your workouts, adding a time element puts the focus on average power output. For example if you take a basic squats and use the same range of motion, doing 1 squat every 4 seconds is half of the power output of 1 squat every 2 seconds. It is the output that drives the fitness.
Choosing movements which utilize larger range of motion and heavier loads maximize power output. Therefore it is much easier to achieve a high power output with a squat than with a bicep curl. How can you use the concept of power output to lose weight and increase fitness? Focus on increasing your power output in your workouts. POWER OUTPUT = LOAD X DISTANCE/TIME. Greater power output is achieved by increasing the range of motion (distance), increasing the load, and/or by decreasing time of execution.
The WORK OUT of the MONTH is an excellent opportunity to focus on increasing power output. Do it once per week in addition to your other training. The load and distance are set so, record your time to evaluate the change in your power output every week. Less time means more power! Post your progress on our blog at www.CoreQuestFitness.ning.com
This workout will test a combination of cardiovascular power and leg muscle stamina. You will need good muscle stamina to maintain a high power output.
5 rounds for time (do both of the following exercises 5 times in succession without stopping the clock)
1)400 meters running (aprx distance is fine if you use the same course next time)
2)30 squats (no weight, use a bottom target 8 to 12 inches high to hit at maximum depth in your squat - your hips should drop below your knees - to standardize range of motion)
Go fast, have fun! 3:2:1…go!
Tim Hill and Liesbet Bickett own and operate CoreQuest Fitness. They offer unique and effective weight loss and fitness solutions with their Outdoor Boot Camps, Running, CrossFit Indoor Training and on-site Corporate Fitness programs. All CoreQuest members meet with a nutritionist and have access to individual coaching and support. To experience the CoreQuest Fitness training method call now for a week of Free Private Coaching. You will be taught proper body mechanics and how to maximize power for efficient training, while at the same time getting the best butt kicking workout in town! www.CoreQuestFitness.com. 925-457-
