Do I Really Need A Heart Rate Monitor?

It's official!

Everyone and I mean EVERYONE in my life, asks me fitness questions.

From my family, to my friends, to my hairstylist , and now my financial planner...

To this point, all of the email correspondences with my money manager have been - all business.

If I get an email from her, I usually think, 'Uh oh, my stocks dropped!'

But not this time!

Kind of funny, it went like this...

'Hi Lance, all is well with your account.  
This is a training question.'

Phew! Now that my money is okay, I can give you advice.


And since you never want to blow off or upset someone that has your financial future in the palm of their hand, I was eager to help...

'I recently joined a fitness group class and the trainer wants everyone to get heart rate monitors for cardio zone training.  I’ve already dished out the bucks for the class, plus monthly membership for the club. Is it really necessary?  If so, what would you recommend?'

Is it ME, or is it ironic that my financial planner is worrying about coughing up the cash for a heart rate monitor?

Well, actually, that's exactly what she should be doing - weighing the 'value' of this potential purchase!

Let's cover three items in answering her question:

1. Is It Really Necessary?

Yes, absolutely, in my experience a heart rate monitor should be used by all exercisers - especially those in a group fitness class.

I always wear mine, here's the watch to prove it...

When using a heart rate monitor, my personal workouts and workouts with clients are 100x better. 

It does so much for you:

• takes out the guessing games for how hard to work
• allows for specifically tailoring of the workouts
• gives exact feedback on the session 
• improves accountability
• tracks your progress 
• increases awareness of training methods

2. Do You Have More Information?

Read my previous post, 'Buy A Heart Rate Monitor - part 2' 

3. Which One Would You Recommend?

I have only owned and had the best experiences, with Polar heart rate monitors .

For a group fitness class I would recommend the FT and RS models!

A heart rate monitor is really necessary if you are really serious about reaching your goals. If not, don't get one.

When it comes to how necessary it is...I equate it to a good pair of exercise shoes.

Buy a heart rate monitor - it's an invaluable tool.

LANCE! Visits City Year DC

This past Friday morning, I was at the City Year Washington, DC Headquarters to work with their 2010 Corps Member Team.

These young men and women give a year of their life to serve as tutors, mentors, and role models for students in the DC public school system.

Since October, they have already served 58,000+ hours for their city and community!

And they have reached over 2,200 needy students!

It was time to give back to them...

During their year of service, these men and women are on a tight stipend, so I was there to present,

'Nutrition & Fitness On A Budget'

The main goals of the 90 minute workshop were to educate the Corps Member with basic fitness and nutritional knowledge as well as empower them with decision-making skills, tools, and models for the healthiest and most active year of service.

Although the topic was of much interest to the Corps Members, they were most intrigued and entertained  by 'The Faces Of LANCE!'...

'Concern'

'Bewilderment'

'Zoolander'

Even with the all the 'Faces of LANCE!' it was a tremendous morning! I have to thank all of the City Year Washington, DC Corps Members and Staff for sharing their time and energy - which made for a very memorable and impacting event. 

Wheat Grass Shot!

My jokes are pretty bad...and pretty repetitive.

If you have been reading Lance: The Blog! long enough, you've probably heard me crack a joke or two at the expense of the wheat grass shot.

Poor wheat grass shot, I've never met you or tried you, but I've been poking fun of you!

Do you even exist?

The day finally came when I met the wheat grass shot head on while having brunch at Peacock Cafe in Georgetown.

There it was, right there on their Juice Bar Menu!

It was my birthday weekend, so how I couldn't pass up the opportunity to take this shot at brunch.

Green and frothy, didn't scare me...

Forget growing hair on your chest, this shot grew MOSS my chest!

It was kinda what you expected a wheatgrass shot to taste like - grass.

But with a pleasant sweet aftertaste.

Next time your at Peacock Cafe give it a shot...

4 New Fitness Gadgets For You!

I'm not much of what you would call a 'reader'.

I don't read the newspaper, 

I finished three books in the past six years, 

and I have a stack of magazines that are collecting some serious dust.

In an attempt to improve this behavior, I have begun reading one magazine everyday at lunch.

Yesterday I flipped open the Jan/Feb issue of MONEY.

On a side note, I like to keep this one out when ladies come over, makes them think I'm rich or financial savvy *wink* *wink*

Back to the story, so as I'm paging through language, terms, and concepts that I can't understand I stumbled across a feature called, Tech: NEW YEAR, NEW YOU. 

A fitness article in MONEY magazine!

Phenomenal, finally, something up my alley.

It was a list of 7 different fitness gadgets to help individuals stick to their new year resolutions and reach higher fitness levels in 2010.

Here are four gadgets that caught my eye: 

1. Adidas miCoach Pacer 

$139

For a serious runner who's hit a plateau...the miCoach Pacer, can be attached to any MP3 Player and includes a heart rate monitor, uses an assessment run and data you enter via computer to build workouts that keep you in the right heart-rate zone.

2. Bodybugg 

$199

For someone looking for the most efficient way to lose weight...Bodybugg uses your temperature, sweat, and movement to calculate how many calories you're burning throughout the day. Plug gadge into a PC to select the food you've eaten-and you'll get assessments and advice on dropping pounds.

3. NextFit Keychain Trainer 

$150

For someone bored with the usual gym workout...Plug the device into your PC's USB port, answer questions about your fitness level and goals, and it will suggest a custom workout for you. Based on your results, the exercise regimens will increase in difficulty. 

4. Garmin Edge 500 

$250

For someone in need of inspiration to get back on the bike...it will track speed, distance, calories burned, altitude, climb, and descent (via satellite). Then connect the Edge 500 to your computer to chart your performance and share stats with friends-who can harass you to keep it up.

WWLD: Waiting For The Metro

One of the most faithful, Lance: The Blog! readers sent me an email a couple days ago, asking...

'Lance, have you written a blog entry about
 useful fitness things

 to do while waiting for the bus/metro?'

You know what, bucko...I haven't.

But, I will.

And I am, right friggin' now!

First things first, if you don't know the DC metro system - it is extremely efficient, clean, but DEPRESSING.

I hate riding the Metro.

I used to have to do it all the time, sometimes up to 4 times a day! 

Is it that - no one is smiling or talking, you're headed to work, your rubbin' up on some random, there is no natural light, you can't drink or eat, you continually lose your metro pass and there is always that threat of getting caught between the doors?

Even that 'BING, BONG'...gives me the creeps!

But luckily for YOU because of my Metro riding experience (good and bad) I have had the chance to implement a number of 'useful fitness things' and I offer them to you today!

Now before I give you the list, I will warn you, that you will get some funky looks...

Here's WWLD (What Would Lance Do) while waiting for the Metro:

Balance

• While waiting - stand on one leg as long as possible, then try one eye shut, now both eyes 

• On the bus/train - try to stand 2-footed as long as you can without the handrail 

Breathing

• Practice diaphragmatic/3-part yogic breaths 

Cardio

• walk up and down the escalator whenever you take it

• pace back and forth until the bus/train arrives

• perform slow high knees and 'butt kicks' in place

• Stand whenever possible

Stretching

• basic static stretches for: chest, quads, calves, hamstrings, neck

• roll: your ankle, wrist, neck (try while standing on one leg)

• circle: your arms both large and small, forward and backward

Strengthening 

• Toe raises: keeping your heels down for the front shin

• Heel raises: keeping toes down for the calves

• Wall sit: strengthen those quads and freak people out that you are not sitting on a bench

• Standing cobra: pinch shoulder blades together and hold for your back

• Contract glutes: literally, just stand there squeezing your butt

• Draw-in core: literally, just stand there keeping tension on your abdominal wall

• Bicep and Tricep Isometrics: squeeze arms tightly with your elbow bent, then again when its straight

• Leg Isometrics: Contract your thighs and release, multiple times

Dare To Bare? - Bare Foot Running & Exercising

As I was leaving the gym today for my morning break, I saw one of our members sitting barefooted with her socks and shoes at her side.

I asked her half-jokingly if she was going to try exercising barefooted today?

She looked at me, laughed and said, 'Of course, not!'

Probably thinking that exercising without shoes would be like driving - without a seat belt.

A major No-No. 

I told her that more and more articles, physical therapists, and health-fitness professionals are now actually... promoting barefoot running and exercising!

Chances are you have probably already seen signs of this revolution.

Have you seen these?

We all have!

Honestly, who wouldn't remember laughing at the dork with the 'Aquaman Shoes'?

Well, laugh no' mo'.

These Vibram Five Fingers are pretty legit and an excellent way to transition to barefoot.

Personally, the whole theory and concept is very intriguing to me and when you think about it - it makes sense. 

Read this Harvard University Barefoot Running Research  and see what you think!

Lats By LANCE!

Just got back from my haircut appointment today with the best stylist in DC.

Ahh, I'm so much better now...

I always walk out feeling more handsome and leaner.

Yes, leaner!

Ever notice when a guy gets a haircut he looks like he just dropped 5 pounds?

It totally slims down the face and boosts the confidence - all for the same price.

Not only do I get a great cut when I see my hairstylist, but he has some interesting fitness questions as well.

Today's question was,

'Lance, how do I grow the muscle under here? 
(pointing to the back of his armpit)'

I translated his question to,

'Lance, how can I make my back look like this?'

So like many guys, my hairstylist is looking to increase the size of the muscles that will give his back more of a 'V' shape.

One of the major muscles contributing to this shape is the latissimus dorsi or 'lats' for short.

The picture below is where the lats are on the body.

From the diagram you can now probably see how they can contribute to that desired 'V' shape.

Couple things this answer:

1. Everyone genetically has different shaped/sized muscle bellies and tendons, so yours might not look like the next guys - ever.

2. You can increase the size of your muscles with specific exercises and progressive acute training variables in your workout.

Here's what LANCE! recommends to build the lats...


Exercises For The Lats:

• Straight arm pullovers

• Pull-ups

• Body rows

• 1-arm dumbell rows

• Bent-over rows

• Lat-pulldowns

• 2-arm machine or cable rows

Acute Variables For Bigger Lats:

• Train them 1 to 3 times per week

• Use 2 to 4 exercises

• Perform 3 to 9 sets total per workout

• Try 6 to 12 repetitions per set

• Lower the weight with a 3-count each rep

• Activities like boxing and swimming