Category Archives: Exercise & physical activity options

Exercise and physical activity options and considerations

Exercise & physical activity options, Exercise program design

Exercise design: starting point

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Self-made exercise design? Can you design an effective and relevant program on your own, for yourself?

Wouldn’t it be great if all the parameters for exercise design were outlined and you could just fill in the blanks? Or if there was some AI/algorithm that takes all of your info and pops out some great options?

Hmmm…..Let start with options: can you list all of your exercise options? Is there any activity that you think you could maintain for 10 minutes at a time at a moderate intensity.? If you don’t know what is moderate intensity check out this post.

How about 5 minutes? I have talked a lot about exercise snacks. See my playlist on You Tube for details.

If not moderate, how about light intensity? What’s light? Anything that isn’t sedentary (not moving).

I have been doing primarily light intensity for the past 2 months now. Getting my heart rate up and generate some heat has mostly been precluded by my injury. If you want the details, watch my You Tube video called Falling Off Track. Then come right back!

Think of activities that you sustain for the express purpose of improving health and fitness. There has to be some intention in there.

You could take an every day task and make it more purposeful, by focusing on posture and energy exertion. Think physical engagement for a prescribed period of time.

Start here

List all of your options.

Beside each option, write down where they would normally occur(gym, outdoors, home, work, other facility).

Now indicate if they require any preparation and how much planning is required (do they need to be scheduled or can they be done off the cuff?).

Put down your list. While it is resting ask those closest to you for options that you are likely to undertake. Emphasize the “you” and not them (unless they are going to do it with you!). You may get a few more ideas.

Now rate all the activities from easiest to most difficult to accomplish.

List all of the activities in order of most likely to do to least likely to do.

Now asterisk the ones that are most important for your current health and fitness.

OK. What have you got? Lots of options for your exercise design!! If you are just getting back to fitness, pick the easiest option and the one that you are most likely to do. You can use that as your base as you build up some consistency for the stuff that is maybe more important later. And if you don’t know what is important to you, there are a lot of layers to that but you can check out Exercise specificity.

Hey, it’s a start, and that is all you need. More detail will flow in as you get into a new groove. You can do it! Tune in to my future blogs for the next steps!! Sign up today so you don’t miss out!

P.S. Not sure if you should be exercising? Try completing an activity readiness questionnaire. I have a video on Facebook explaining activity readiness questionnaires or see the bottom of my Essentrics page for links!

Cardio and VO2, Evaluation, Exercise & physical activity options, Exercise program design

Aerobic exercise mode

What is your preferred aerobic exercise mode? Do you even have one?

If you have decided to improve your cardiovascular fitness (heart, lung and circulatory fitness) what are your options?

Here is a list of 3 groups of exercise, intended to compare energy expenditure(calorie burning) and exercise intensity. If we are improving our aerobic fitness this means we are improving our ability to utilize oxygen. We need oxygen to transform stored energy into a form that our muscles can use to produce movement. When we move, we use calories. The number of calories we use will depend on our exercise intensity and the duration of this intensity. Check out the different aerobic modes of exercise to see what one you most likely would engage in.

(This following info was found in an article by Len Kravitz, exercise physiologist, called “Calorie Burning; It’s time to think “Outside the box” 7 Programs that burn a lot of Calories” and within that article he quotes the American College of Sports Medicine 2006 Guidelines for Exercise Testing and Prescription. I like this list of aerobic exercise modes because it is quite simple and to the point.)

Exercise mode Group I

Consistent intensity and energy expenditure that is not dependent on the participant’s skill level, eg. walking, stationary cycling, running, machine based stair climbing and elliptical training

Exercise mode Group 2

Rate of energy expenditure will vary, depending on the person’s performance ability. With higher skill levels, a person can work harder and longer. Examples include group-led aerobics(this is where Essentrics fits in), outdoor cycling, step aerobics, hiking, swimming, water aerobics, and inline skating.

Exercise mode Group 3

Highly variable in terms of energy expenditure, examples include basketball, raquet sports, and volleyball.

Now that you have thought about what is your preferred aerobic exercise mode, now lets look at effort.

Aerobic mode and exercise intensity (light, moderate or vigorous)

You can use the following to assess your exercise intensity:

Talk test (light=talking easy, moderate=short sentences, vigorous=1-2 words only)
Rate of perceived exertion (light=2/10, moderate=3-6/10, vigorous=7-8/10).
Percentage of Heart Rate Maximum (light=57-63%, moderate=64-76%, vigorous=77-95%)
Sweat and heat. When it comes to aerobic activity, heat is one of the by products of aerobic metabolism.

Goals in minutes: 150 moderate or 75 vigorous?

The World Health Organization has made these guidelines for weekly accumulated exercise.

Depending on your mode, you may be tapping into light, moderate or vigorous intensity levels, or a mixture of all three.

For activities in group 1 aerobic exercise mode, using the talk test or rate of perceived exertion is possible and easier than it would be for a variable level of effort. You can modify your workload (speed, resistance, incline on a treadmill) to attain your goal of moderate or vigorous intensity. Some warm up is necessary.

For the group 2 or 3 aerobic exercise modes, it will probably be easier to use a heart rate monitor and app to determine if you are hitting your weekly goals.

As always, you need to check with a health professional first if you have any concerns about exercising as it relates to any current health problems. You can also use something like PARQ Activity readiness questionaire or CSEP Get Active Questionaire to help you figure out if you are safe to exercise.

Aerobic mode
+exercise intensity
+weekly goal

If you have figured out these three things when it comes to your cardiovascular fitness, then now it’s time to put the plan into action.

Here is an example of how I attain my weekly goal of 150 minutes of moderate intensity exercise:

Treadmill jogging at moderate intensity 12 minutes 4X/week 48

Essentrics 2 x/week 20/60 minutes moderate intensity 40

HIIT style exercise class 20/60 moderate intensity 20

Circuit training leg machines plus bodyweight exercise 12 minutes 4X/week 48 (warm up is treadmill jogging)

Total 156

I will add that I had to recently modify my workouts to attain the 150 per week. I used a HR monitor and app to figure out exactly the impact of my weekly training and noted that the weighted/machine workouts needed higher intensity activities interspersed throughout (like mountain climber, jog on spot, step ups fast pace, and other plyometric type exercises) in order to keep my heart rate up. The pace of the machine exercises had to be sped up a bit as well(more volume in less time).

Does it have to be so complicated?

Of course not! I just like to work out the details and make calculations. You only need to keep it real if you want to have an effect on your current fitness level. Trust me. It is challenging but never impossible. Check out my blog on Keeping it real: Physical fitness and VO2max if you need a little peer support and pep talk.

If you are ready to take another step toward your fitness, check out my page Essentrics® with Andrea.

Until next time, onward and upward!

Group exercise, Stories

The evolution of a group exerciser

This an updated post from from September 2020

Unintentionally, I have evolved into being a group exerciser.  Maybe I always was one.  Now I identify as one.

There are many benefits of group exercise that can make the effort required seem less daunting and some added benefits that can only be experienced in a group setting. Now with COVID there has been an online boom in options. You can do it anywhere without leaving the comfort of your home or workplace. Gyms re-opening with the possibility of live classes has once again been halted. The livestream/ virtual options can provide many of the same benefits and will get you moving.

Early development as a (virtual) group exerciser

My initial exposure to group exercise was virtually through some old technology called the television. It was The 20 Minute Workout and I always hoped my favorite back up instructor Bess, would be part of the trio.  My primary school friends and I would get together to get a lunchtime workout in.

I was inspired by these aerobic exercisers, their confidence and showmanship.  Their integrated and unique combinations of fitness attire were always fun to decipher.  I was a little young and a bit conservative for the high cut leotards with the g string backs but I really thought these women were amazing.   

Early development as a (live) group exerciser

My first formal in person group exercise experience was at a gym called Lady Fitness when I was about 15.  It was an extension of the Superfitness brand.  I joined Lady Fitness with expressed intent of using the seated inner thigh (adductor) machine. Group exercise wasn’t my initial focus. The inner thigh machine was the answer to all of my problems at that time.  I couldn’t wait to get started.  

In between adductor training sessions, I trialed many of the group classes offered. They were generally “aerobic” with varying levels of difficulty.  I remember being a little judgemental of one of the instructors huffing and puffing during her own workout.  Now I know better that the apparent effort did not necessarily mean lack of fitness.  It was just exertion, physically and vocally. 

Since that time I had tried multiple other gyms and fitness centers but nothing ever really stuck in terms of group fitness. I remained doing mostly what I was used to which included dance, running and team sport. After high school, I continued on the path of running and weight training.

Middle and later development as a group exerciser

My middle stage of development included going back into formal dance training in my late 20’s(I had my midlife crisis in my 20’s). Dance school is almost all group physical activity in often a highly dynamic atmosphere with live musicians. I studied full time for about 3 and a 1/2 years and then tried to make it as an independent dancer for the remainder of a decade. Supporting myself as a dancer did not become a reality but I was sure glad to have had the experiences that I did.

The final stage of my development included an introduction to Essentrics® at a fitness conference. At that point it had been at least 10 years since I had experienced physical group dynamics. It turned out to be a technique that I enjoyed and it piqued my intellectual curiosity. I left the conference fully engaged and ready to go.

The benefits of group exercise

Feed off the energy of the other participants

When I had returned to the dance studio, I realized that I loved being in class. The energy generated by the musicians and fellow dancers was spectacular and so stimulating! Essentrics® classes have also provided me a similar encompassing experience as a group exerciser. Your focus is heightened by the instructor, music and group dynamic.

I can do that too!

It’s so much easier doing intentional movement when there are others around doing the same thing.  This could be a class or even a duo. When I see others exercise, I want to exercise too(or at least think I should be). I think part of the motivation is to match your peers and a little competitive spirit too.

Not enough time? Finances?

Sometimes there is a financial constraint to group work. In the advent of our now not so recent world crisis, there are multiple online options. The cost of online classes may be cheaper than in person.

When it comes to time, the online workout option eliminates more than half of the battle. You are not depending on traffic or the TTC to get you there on time. You can potentially do it at work or home depending on the routine.

Other possibilities may include creating your own group and choosing someone to lead. Use some prerecorded workouts or online applications. If you can get enough people together, you could share the cost of a workout with an instructor you choose.

Watch and follow someone else

I did an online class this morning for $10 with one of my favorite instructors. She has amazing energy, and I can see the other participants (when I choose to). I clear some space, get a mat out, earpods in, runners on, and voila! Instant group fun!

Although there are many recorded options, the benefit of a live stream is that the instructor is actually watching the participants to give modifications and specific cues. You really do feel like a part of a class, and it’s definitely more fun for me than doing my workout solo.

Group exercise

Find your peeps. They are out there. Structure a class into your week and make the commitment. Take advantage of the abundant energy that is already present to get you moving.  There is no time like now. Are you ready?

Please check out my page Essentrics with Andrea if you are interested in online group exercise. For more info check out Essentrics® and Group Exercise.

Essentrics®, Group exercise

Group exercise and Essentrics®

Group exercise and Essentrics® have both been around for awhile. Essentrics® was broadcasted on PBS(Public Broadcasting System) in the late 90’s. It has since become an established brand in the group exercise community.

I was first introduced to it in 2018 at a CanFitPro conference in Toronto. I was lucky to have come across it when I did.

Why did I choose it? I have a background in physical therapy, massage, shiatsu, Pilates and dance. I was an athlete in my younger years as well as having spent multiple hours in the gym. I have dabbled quite a bit over the years with various exercise programs and techniques. So what was it that made me want to know more about Essentrics® and become an instructor?

Accessibility

The program can be modified to suit many fitness levels. There are multiple modifications for each exercise or movement sequence. These modifications may increase or decrease the level of difficulty. Modifications are also provided to increase the safety of an exercise for a specific population.

The movements themselves may not appear that complex or difficult at first sight. Essentrics® gets you to play with the balance of concentric and eccentric muscle contractions. Every time you move a joint, there is at least one muscle that lengthens, and another that shortens. Essentrics® makes use of the coordinated effort of these contractions to strengthen, relax or lengthen certain muscles.

Upper body stretches and arms overhead

I think this is unique to Essentrics®. There are multiple opportunities to work with the arms overhead, which if you don’t do it often, is a challenge. Most of our days are spent with the arms close to the sides of our body.

Large repertoire of exercises and movement sequences

Once you have acquired level 4 instructor certification in Essentrics®, you are allowed to design your own workouts. Essentrics® has hundreds of hours of workout material. They continue to produce new workouts with various featured instructors, each with their own movement style and variations in sequences.

Use of scientific principles and anatomical references

Essentrics® uses some techniques for muscle release that I have learned in the past as a physiotherapist. They educate their instructors on anatomy and get mostly everything right. There is a focus on posture and ideal mechanics. Essentrics® has generally jibed with what I already assumed to be correct.

Music, phrasing and fun

This is probably my favorite element. The use of musical phrasing, different rhythms and styles of music are encouraged in Essentrics®. There is enough room in the technique to capitalize on how music may help one to make deeper mind-body connections. For me, making these connections makes movement way more inspiring, interesting and fun.

Group exercise and Essentrics®

Lastly, Essentrics® was designed as a group fitness class. Check out my post called Group exerciser to see why you should consider becoming (if not already) a group exerciser too. And here is a post on choosing a group exercise class for some tips on how to evaluate what you want and what you need from a group exercise class.

So are you ready? LET’s GO!

Essentrics with Andrea

Group exercise, TIps

Choosing a group exercise class

Choosing a group exercise class may seem a little intimidating. The options are endless. Choosing the one that best suits your needs can be tricky. Should you look at the content of the class or should you focus on the community it creates?

A class that I recently tried was called DancePulse, a cardio class with dance and music. I was interested in the aerobic aspect of the class and how far it would go in elevating my heart rate.

I was also interested in the social dynamic . The instructor was from a dance community that I had belonged to years prior. I didn’t know anyone else in a group of about 12. So there was just a little familiarity on a social level.

The impact of the content.

When choosing a group exercise class it’s always challenging when you don’t know the specific content of the class. You don’t know the intensity, volume, level of difficulty, and in my case, the strength and endurance required to get the cardio benefit. You may be familiar with the movements or the technique but the order, transitions, sequencing, timing, repetitions, can all be different depending on the instructor.

When you are new to a class being completely mindful of your abilities is important but not easy. The good thing with online classes is that if you are paying attention to the instructor, it is quite hard to watch anyone else in the class. It’s easier to be true to yourself and your own capabilities because no one is really watching.

The impact of the community.

Now for the community. What community was I interacting with? The Zoom community? The dance community? The fitness community? There were a couple of freestyle moments where the instructor said something like, “we are all dancing together”. That brought a smile to my face and made me chuckle, because we were dancing “together virtually” and “virtually together”.

With another online group exercise class that I take regularly, the instructor is good at creating discussion at the end of the class. It’s fun to listen to others and reflect on our recent class experience or other worldly matters. If you don’t have time to stay that’s OK. The option is there if you wish to engage with others.

As a result, knowing a bit about the content and a bit of the community provided me with enough incentive to get “through the door” and into a new group exercise class experience.

So if you do not know where to start, pick one element: content or community.

Decide what you want to do physically(stretch/strengthen, yoga, dance, cardio, weight train, relax, sweat, release, etc) or join into a group where you have some personal connection, no matter how limited it may be. Even better, ask a friend, family member, colleague or neighbour what classes they have been doing and try them out.

Take it easy if you are not familiar with the routine. Start with going through the motions before going full out. In any case, get started and give it a go!

And if you are new to group exercise, check out my post Group Exerciser to find out why group exercise is a great option to get you moving.

Essentrics with Andrea

Exercise & physical activity options

Creating Space to Exercise

I have been dreaming of my own personal exercise studio with all the gagetry needed to both receive and give amazing exercise experiences. What do you need to make an ideal exercise space?

My exercise space

I don’t have the luxury of a separate space in my home for exercise, so I already use a multiple use space for yet another use. Gratefully, the space that I do use does not have any furniture that requires re-positioning. I have an open wall when teaching for my backdrop. My camera depth is limited so boxes on a counter serve as my tripod when virtual.

One thing I am noticing is that lighting can be a problem, especially on overcast or winter days. I may need to invest in more lights so I can be visible to myself and others while on the screen. For different levels of exercise (standing, lying) my computer has to be re-positioned so I can still see well. Did we ever imagine that we would be fiddling around with a computer while exercising?

If you are more fortunate, there may be more things that you can look into like improving your technology for your virtual experiences. It really helps if you can hear an instructed program clearly. Something simple like earbuds if you can tolerate them can allow you to zone in to cues and music.

I think back to all of the physical spaces I have moved in for the sake of fitness, conditioning and the creation of movement. There have been some that were amazing and others that were not so appealing.

Here is a summary of the factors that made the exercise experience more or less pleasurable:

The Good. Light, good audio/acoustics, clean/uncluttered, easy access, not isolated, fresh air, some sense of newness/modernity and if not, unadulterated classic style, soft floor(wood versus concrete), no carpet.

The Amazing. There were a few spaces where the atmosphere was further enhanced. They all had a cathedral-like structure (very high ceilings and lots of light). No doubt the feeling and sensations that came to me when in those spaces included: Spiritual. Expansive. Uplifting. Energizing. Welcoming.

The Not So Good. The spaces that I didn’t care for much and that I believe ultimately influenced my movement experience included: old and decrepit, cold(I mean really cold), yellow tinged walls, low ceilings, dark, cluttered, and significant distractions from outside sounds.

We can’t all have perfect personally controlled spaces to move in. Especially when exercising in our homes, there may be a limitation of physical space and/or a shared space that can’t otherwise be significantly altered.

I don’t have a magical solution to creating an amazing space but if you start with the basics, like reducing clutter and improving lighting, this can go a long way to improving your exercise atmosphere.

But don’t wait to have the perfect space to get started. The exercise experience is obviously more about what you do with your body than where you are.

Defining your space physically and mentally will ultimately help you fulfill your goals. Removing both the tangible and intangible obstacles, with practice, will make your everyday commitment to movement and physical well being more regular and automatic. Make positive connections with your physical space and build on the possibilities a day at a time. Making space available may simply be deciding that here and now is the best option. Go for it. Let’s move!

Essentrics with Andrea

Exercise & physical activity options

Jogging in the city during COVID: the pros and cons

Jogging in the city is definately an option. It really does push the body, increasing your heartrate and improving your cardiovascular fitness. It can increase the strength and endurance of your lower body, but really involves the entire body to some degree. It doesn’t require much more than a pair of shoes and requires little to no planning. You can easily vary the intensity and frequency. It can include others if you choose. It can make you feel stronger and more energetic. It can give you an endorphin high and zen like focus. It gets you outdoors and into nature.

But I will have to say, in the early stages of the COVID era it appeared that everyone including their dog and their cat were out jogging. At one point the streets of Toronto were rampant with joggers! No joke.

“Might as well go for a jog”. I remember feeling that way a very long time ago.  Actually, about 25 years ago.  When I was younger and my joints were more resilient to effects of pounding the pavement.  My reasons were I wanted to get fit.  Superfit to be exact.  Jogging can get you there. Lose fat.  Increase tone. A run could shake off whatever negative stuff I was feeling, and yes, I benefited from the endorphin high.  That was a given.

But then I might see several patients in pain as a result of running, and they couldn’t stop. My job was to help them mediate the balance between regeneration and degeneration. I have pushed myself to my own physiological limits several times in the past. A more calculated and reflective approach is now needed to stay clear of injury.

Back to the COVID jogging phenomenon. I will note that the volume of joggers on the streets has dwindled with the re-opening of gyms, and people likely returning to work, changes in schedules, etc. But now that the gyms are closed again, I am wondering if the jogging population will rise yet again?

Winter is also coming. Toronto sidewalks in general are not that great in terms of snow and ice clearance, so where are you going to take this jogging phase?

With the first round of COVID, there were actually fewer people on the streets, so there was indeed more space for the increase in joggers. Now we are essentially back to normal street capacity so it might get busy! Watch yourselves!

I have already been re-evaluating my COVID exercise routine. I think I may spend more time learning and creating new Essentrics routines or something similar of my own, with a strong emphasis on music. I have also been focusing on accomplishing true HIIT routines now that I have a heart rate monitor.

Just keep moving. The more variety you have to choose from the more likely you will keep up a physical routine, regularly. Having options already built in is great. Just think about the bends in the road that are no doubt going to present themselves (including the ice and snow). Have your back up plan ready so you don’t loose the momentum you’ve created.

Onward and upward!

Cheers joggalicious movers! See you on the street! 

Essentrics with Andrea

Essentrics®, Exercise & physical activity options, Group exercise, Stories

Group exerciser: My evolution and why group exercise

Unintentionally, I have evolved into being a group exerciser.  Maybe I always was one.  Now I identify as one.

There are many benefits of group exercise that can make the effort required seem less daunting and some added benefits that can only be experienced in a group setting. Now with COVID there has been an apparent online boom in options so you can do it anywhere without leaving the comfort of your home or workplace. Gyms re-opening with the possibility of live classes is still on the horizon. Even if you are not inclined to try that out, the livestream/ virtual options can provide many of the same benefits and will get you moving.

Early development as a group exerciser

My initial exposure to group exercise was virtually through some old technology called the television. It was The 20 Minute Workout and I always hoped my favorite back up instructor Bess, would be part of the trio.  Despite not actually being in a class, you were exercising along with others.  Sometimes my primary school friends and I would do the lunchtime workout together.

I was inspired by these aerobic exercisers, their confidence and showmanship.  Their integrated and unique combinations of fitness attire were always fun to decipher.  I was a little young and a bit conservative for the high cut leotards with the g string backs but I really thought these women were amazing. The sleek look of the  production and its sense of modernity at the time were unique.  

My first formal in person group exercise experience was at a gym called Lady Fitness.  It was an extension of the Superfitness brand.  I joined Lady Fitness with expressed intent of using the seated inner thigh (adductor) machine. Group exercise wasn’t my initial focus. I really thought that the weighted inner thigh squeeze machine was the answer to all of my problems.  I couldn’t wait to get my chance on it.  

The group classes were generally “aerobic classes” with varying levels of difficulty.  I remember being a little judgemental of one of the instructors huffing and puffing during her own workout.  Now I know better that the apparent effort did not necessarily mean lack of fitness.  It was just exertion, physically and vocally. 

Since that time I had tried multiple other gyms and fitness centres but nothing ever really stuck.  Frequently I was intimidated and extremely self conscious so l stuck to what I was used to which was mostly dance and cross country running.

Middle and later development as a group exerciser

My middle stage was going back to dance training in my late 20’s. It is almost all group physical activity in a dynamic group atmosphere. The final stage of my development included an intro to Essentrics at a fitness conference and then my first live class as a participant. I was fully engaged and left ready to go.

You are not alone

In retrospect, most of my exercise and movement experience had a social aspect which at the time I did not recognize its importance.  I loved it so much that I got started on a group fitness certification. Essentrics brought me back into the social aspect of group exercise.  

Feed off the energy of the other participants

Long before Essentrics, I decided to become a dancer again. I returned to the studio and group physical activity.  I loved being in class and feeling the energy generated by the musicians and fellow dancers! It was so stimulating! Essentrics classes have also provided me a similar encompassing experience as a group exerciser. Your focus is heightened by the group dynamic.

I can do that too!

…back to group exercise or group physical activity.  It really is the best thing for me whether a participant or teacher.  Either formally organized or just a duo after work.  It’s so much easier doing intentional movement when there are others around doing the same thing.  I think part of the motivation is to match your peers and a little competitive spirit.

Not enough time? Finances?

Sometimes there is a financial constraint to group work but the time spent is really just about prioritization.  Its truly up to you and what is it worth to you.   And in the advent of our recent world crisis, there are multiple online options to participate in with the instructor and modality of your choice.  You could even create your own group for that matter and choose someone to lead. The cost of online classes may be cheaper than in person. If you can get a group together likely it will be worth some instructor’s time with everyone making a smaller financial contribution.

Watch and follow someone else. Get out of your head and into your body.

I did an online class this morning for $10 with one of my favorite instructors.  It was totally worth it.  She has amazing energy, and I can see the other participants if I choose(as on Zoom). I stick some earpods in, set up my computer, clear some space, have a mat ready, runners on, and voila! In home training without a significant cost.

I prefer the live streams over recorded where the instructor is actually watching the participants to give modifications and specific cues. You really do feel like a part of a class, and it’s definitely more fun for me than doing my own workout.

Find your peeps. They are out there. Structure a class into your week and make the commitment. Take advantage of the abundant energy that is already out there to get you moving.  Are you ready?

Then LET’S get set and GO! 

Essentrics with Andrea