The Fit List : Rob Parr

Move with your mood

fitlist — Tue, 08 Apr 2008 21:34:00 GMT

By Rob Parr

Don’t feel like working out today? Or maybe you can’t wait to break a sweat? Some days we’re simply more in the mood to exercise than others.

That’s why I recommend factoring in how you’re feeling when you decide what exercises you’ll do, and how hard you’ll do them, on any particular day. This doesn’t necessarily give you a free pass to skip physical activity altogether though. Rather, it means you should consider making adjustments to your workout -- the intensity and types of exercise -- based on your mood and health at the moment.

We all have days when we feel unmotivated or tired. But instead of hitting the couch when you can’t seem to get moving, change up your workout plans instead.

One solution is to lower the intensity of your workout. You don't always have to go for the burn to get a benefit.

Another approach is to boost your motivation by trying something new, such as a different exercise class or sport. You could also change your environment -- if you normally exercise inside, for instance, head outdoors for some fresh air and a change of scenery.

Of course, music can help pump you up so try playing your favorite tunes. And calling a friend to work out may not only motivate you to get moving but the social aspect will likely lift your spirits as well.

As for those days when you’re feeling great and are raring to go, try kicking things up a notch....(read more)

Exercise shortcuts: 4 ways that less is more

fitlist — Tue, 11 Dec 2007 20:51:00 GMT

By Rob Parr

When it comes to getting in a good workout, longer doesn't necessarily mean better. Knowing some key exercise shortcuts, you actually may be able to put in less time at the gym and get even better results.

Here are some of my favorite ways to accomplish more in less time:

*Really pump things up. Use heavier weights and exercise each muscle group to complete failure in one short set. This means selecting a weight that you can’t lift any more than 6 or 8 times in good form. Of course, it’s a good idea when strength training to mix things up with a combination of sets and reps, but don’t forget to incorporate this all-out approach into your training regimen. It’s a great way to give your muscles a good hard workout.

*Skip the breaks. Instead of resting between weight-training sets, move directly to the next exercise. You’ll get through your routine faster and keep your heart rate up, too.

*Combine aerobic activities and strength training. For a short action-packed workout, warm up for a few minutes and then go all out with a minute or two of jumping jacks, jump rope or a spin on the stationary bike. Then stop and do one short set of weights to complete failure. Then go for another cardio burst. Repeat the cycle 5 times, aiming to target major muscle groups, such as the quads, glutes and chest.

*Turn off the cruise control. Instead of doing the treadmill, elliptical or bike for 30 minutes at the same old pace, try shortening your workout to 20 minutes but including a few brief (minute or two) high-speed intervals to really boost your cardiovascular fitness.

Any good training program involves a variety of activities, so be sure to mix things up. Just remember that it’s not always necessary to spend a good hour or even a half hour working out. If you’re pressed for time, exercise shortcuts can help make the most of your workout.

Pump up your pecs, boost your confidence

fitlist — Tue, 18 Sep 2007 23:04:00 GMT

By Rob Parr

When you think of a buff chest, celebs like Matthew McConaughey probably come to mind. Pumped-up pecs look good on guys at the beach, but they also wear well at the office. Strong chest muscles can help men -- and women -- stand up straighter and carry themselves with confidence.

Here’s a workout that will really challenge your chest.

Start by warming up on the floor with some push-ups. If you can’t do the full military push-ups right away, modify them by pushing up from your knees rather than your toes. Do a set of 20, then 15, then 10 and 5, with a 20-second break in between each set.

Next, you’ll need a set of dumbbells for a combination of two chest exercises. Start by lying down on your back on a weight bench or the floor with your knees bent up.

The first exercise is the chest fly. Hold a dumbbell in each hand with your arms out to your sides, slightly bent at the elbows. Then press your arms straight up so that the dumbbells just come together (don’t bang them). Pause and then lower to the starting position. Do a total of 10 repetitions and then move directly on to the next exercise, the dumbbell press.

For this move, bend your elbows and hold the dumbbells at your shoulders, with your palms facing forward. Then press your arms directly up. Just before the arms fully straighten, turn your wrists so that your palms are facing each other. Tighten your chest and then lower the dumbbells back to your shoulders. Do 10 reps.

When you’ve completed a full set of these exercises, you should feel the burn. Rest for a minute or two and do two more sets.

Aim to do this workout three times a week, as part of a well-rounded strength routine, and you should soon be sporting a chest you can carry with confidence.

Buff up your biceps with the '21'

fitlist — Tue, 17 Apr 2007 21:52:00 GMT

By Rob Parr

Summer is around the corner and if you want to show off your sexy biceps when the temperature rises, start pumping them up now.

One of my favorite arm-enhancing activities is the “21.” Here’s how to do it:

Start in a standing position, holding either dumbbells or a barbell with a weight that fatigues your muscles by the 21^st repetition. Your elbows should remain against your sides during the entire exercise.

*For the first 7 repetitions, begin with your arms fully extended toward your thighs. Then raise the weight up until your forearms are at a 90-degree angle to your legs (parallel to the floor). Squeeze your biceps. Then lower the weight and repeat.

*For the next 7 reps, begin at that 90-degree position and lift your hands toward your shoulders, squeeze the biceps and then lower to the starting position and repeat.

*For the final 7 reps, you’ll do the full range of motion. So start with your arms fully extended toward your thighs. Then raise the weight up toward your shoulders, and again squeeze the biceps. Lower and repeat.

Aim to do two to three sets of the entire sequence a few times a week, and you’ll be on your way to sporting buff biceps for beach season.

Super-charge your circuit routine

fitlist — Tue, 16 Jan 2007 22:34:00 GMT

By Rob Parr

Short on time but eager for results? Try kicking up your circuit routine.

Like a lot of gym-goers, you may have a series of weight-training machines or stations that you hit one after the other, with a few minutes of rest time in between. This can be a great way to shape up your muscles, but what about your heart?

If you would like to get more of a cardio boost, try doing your circuit routine at a faster clip.

To do so safely, be sure to alternate an upper-body activity with a lower-body one. So, for instance, you could go from the biceps machine to the leg press, or from the lat pull-down to the inner-thigh machine. That way, your upper body and lower body will still get some rest time between bouts of exertion.

But instead of allowing a few minutes between each exercise, go straight to the next activity. The goal here is to keep moving as much as possible and keep your heart rate up.

This approach can help you build endurance, along with building muscle – and really maximize your time at the gym.

Boost endurance with the 'blast-off'

fitlist — Tue, 19 Dec 2006 07:04:00 GMT

By Rob Parr

If you're working out but don't seem to be making any fitness gains, your exercise routine is probably stuck in a rut and it's time to focus on improving your endurance. One of the best ways I've found to do this is a technique I call the "blast-off."

The blast-off involves gradually increasing the intensity of your exercise until you're in an all-out, full-powered mode.

If you're on the treadmill, for instance, start out at an easy level and then with each passing minute raise the intensity of the exercise by either increasing the speed or incline just a notch. If you're on the bike or stairclimber, the same principle applies.

If you're in good shape to begin with, you could start out by doing 10 minutes total, increasing the intensity with each minute until you're really working it by the end. Eventually, you could build up to 20 minutes, and then later try following that 20 minutes with another 20 in the opposite direction -- working your way back down to the easier activity.

Less-advanced exercisers should start with just a few minutes of the blast-off and gradually build up to greater difficulty.

The goal here is to periodically challenge yourself by pushing beyond where your workout normally goes. This gives your heart, quads and other muscles a reason to kick things up a notch. The result is stronger muscles and increased stamina -- not just during your workout but all day long.

Naomi Watts gets red-carpet ready

fitlist — Tue, 19 Dec 2006 06:50:00 GMT

By Rob Parr

Before the stars hit the red carpet, they hit the gym. They all have their favorite workout regimens, from Pilates and yoga to spinning and kickboxing.

But some Hollywood A-listers, like Naomi Watts, like to take their workouts outdoors.

When Naomi and I train together, we hit the road running for four to six miles or take to the hills for an hour-and-a-half-long mountain bike ride.

During training for her most recent role in "King Kong," Naomi did an intense outdoor cardio workout about five days a week. The goal was to boost her stamina and overall fitness level so that she was up for the physical demands of filming, including some stunt work.

Naomi also did weight training, mainly to improve her upper body strength. Because "King Kong" is set in 1933, we didn't want her to look really cut but we did want to tone her up. So throughout the week we hit the weights, doing a few sets of 10 to 15 repetitions of various exercises including bench presses, military presses and lat pull-downs.

If you're tired of the gym and looking to spice up your workouts, consider taking them -- or part of them -- outside. Incorporating outdoor activity into your fitness plan can make it more challenging and motivating.

You can even build in some resistance activity when you're outdoors, so that you can skip the gym if you want.

Here's a beginner workout to get you started: Set aside half an hour two to three days a week for some outdoor activity such as walking. Walk for five to 10 minutes and then stop to do some calisthenics, such as squats, lunges or push-ups, for instance. Then walk another five minutes and stop at some stairs and do step-ups. Continue on with the walking and calisthenics, aiming to target all major muscle groups for three sets of 10 to 15 repetitions.

This is a great way to maximize your workout time and have fun, too. Over time, you could build up to jogging, if you like, and working out on four or five days a week.