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Full-body exercises burn more than separate muscle group exercises. For example, compare a burpee to a bench press; the former burns about 10 calories per minute, while the latter burns just under 4 calories per minute. These numbers are based on an average weight male of 155 pounds and assumes your technique is correct. Thus, you can easily observe that intensity during a workout is key to burning calories. However, you will often not want to work out as hard as you can at high-intensity. Thus, it’s good to look at calorie expenditure comparisons versus exercise/activity.

The following table compares the energy expended by the body while performing different exercises or activities. The numbers given are average for a person of a general physical fitness level and are thus, subject to change depending on many factors. Some of these factors include:

1) Individual base metabolic rate (BMR) as each person is different. The BMR reflects the body’s heat production and varies by individual due to body size, etc.
2) The effects of regular exercise. Research indicates that regular endurance and resistance training offsets the decrease in BMR (resting) that usually accompanies aging and maintains BMR at higher rates as you age.
3) Type of physical activity, since it has the most profound effect on energy expenditure.
4) Diet-induced thermogenesis, which we will not explain here.
5) Climate, which has an effect on the body’s core temperature. For example, the resting metabolism for people in tropical climates is generally 5 to 20% higher than the values measured for people in a more temperate area.
6) Pregnancy, which typically increases energy expenditure when performing an activity, primarily due to the additional body weight gained during each trimester (see our “Training Nook” section under “Women’s Fitness” category for more information).

In fact, there are many factors that will have an effect on the energy expended while performing an activity. However, the numbers given below will help you in determining your energy expenditure and combining that with your nutritional plan.

Example:

To obtain the number of kcalories (calories) burned, simply multiply the energy expended in the table by the number of minutes you perform that activity. For example, suppose you weigh 110 pounds and run (jog) at an average pace of 10 minutes per mile for 45 minutes. From the table below you will expend 7.5 kcal/min x 45 minutes = 338 kcalories.

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How does this calorie number fit with your nutrition, i.e., how much should you eat? Lets show you an easy way to calculate your resting energy expenditure (REE) so that you’ll have some idea of a “ball park” number of calories to eat each day. The REE is the number of calories necessary to eat to sustain your current body weight without any physical activity. If you exercise, you’ll have to add calories to this amount to balance what you eat versus what you expend. To obtain your REE, simply multiply your body weight by 10 and add 200. If we use the 110 pound jogger above as our example, we get 110 x 10 + 200 = 1300 kcalories as the REE. However, the jogger burned an additional 338 kcal during his or her physical activity. Thus, adding the additional expenditure the person would need to consume 1300 kcal + 338 kcal = 1638 kcal to maintain current body weight on the day of activity.

As you may have guessed, if you want to weigh less, eat less, and if you want to weigh more, eat more. For example, suppose you weigh 150, but desire to weigh 130; instead of using 150 as the base for your REE, you would use 130 (130 x 10 + 200 = 1500 kcal). By using 150 as the base number, you would get 1700 kcal for the REE. If indeed you desired to weigh 130 pounds by the end of a 12 month period, using the latter means you would be eating 200 calories more per day than needed; this would result in about a 20 pound weight gain during the course of a year. By using 1300 kcal per day as the base, you would be at or near your 130 pound target goal at the end of 12 months, i.e., you would have a 20 pound weight loss during the year (about 0.4 pounds loss per week). This is not the most scientific way to obtain the REE, but adequate to allow you to understand and become accustomed to the number of calories you need on a daily basis.

What are the first steps?
There are two: 1) Testing; and 2) Measurement, i.e., develop a test for the client and then, measure the performance in each criteria of the test. Of necessity, the test for an athlete would be much different than the test for the average individual.

How is progress evaluated?
There are seven steps that are generally used to evaluate a client’s progress. These include, but are not limited to:

1. Select the condition, lift, parameter, or characteristic to be measured;
2. Develop a suitable methodology to measure said parameter;
3. Collect and record the performance data for each parameter tested for;
4. Observe the general characteristics of the data and analyze it;
5. Determine if current training will achieve training goals and make a decision about the best approach to proceed with;
6. Implement the new decision and approach; and
7. Begin the cycle again.

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Depending on the individual, a trainer may be required to alter a program at any time within the training cycle. For example, a client is being trained for bodybuilding and the trainer and client make a visual assessment about 10-12 weeks prior to competition.

During this assessment it is agreed upon that the deltoids are a little too small. Analysis of the current program shows that the deltoid and shoulder exercises prescribed in the training program may not be enough to enhance this body part. Thus, the trainer must rework or rewrite the program to enhance this body part and evaluate it carefully during the next 2-3 weeks. This is a constant process and mandatory to achievement of goals, whether an athlete or an individual.

What are the requirements for an evaluation or physical test?
The requirements of such tests are simple. All items tested should relate directly to the individual clients goals, expected performance, and conditioning level. In other words, the test should measure all factors required to be tested, and must be objective rather than subjective. Additionally, all tests should be sport specific. This means that the strength test for setting a one rep max or goal training weight for a body builder may be much different than tests for the field and track athlete. The test must be designed to assess an individual’s fitness, performance, or strength level for the activity in question. In addition, the test must be reliable, which means the individual should be able to consistently repeat it and it must be objective in that regardless of who administers the test, there should be a consistent result from the client.

Each test should adhere to four basic principles:
Each part of the test should focus on and measure only ONE factor.

The test should be physical only, not technical unless a particular technique is being assessed. But, technique is best assessed during training sessions.

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Ensure that the client or athlete understands what the test is for and what is required of them. They should know the basics of when, what, and why.

The test should be formalized or standardized so that no matter who gives it or where it is given will not affect the performance of the client, i.e., the client could consistently and repeatedly perform the test.

The benefits of testing?
The benefits of testing are important. They will break up the monotony of training and add spice and variety to the client’s regimen, and satisfy the client’s competitive urge due to the requirement of maximum performance. Often, the trainer or coach can conduct the test for several to many clients at the same time, which will help develop a team spirit and camaraderie among participants. More importantly, the test results can be used to further goals such as:

1. 1. Measure improvement;

1. 2. Place the client in an appropriate training regimen;

1. 3. Indicate individual weaknesses;

1. 4. Since past performance is an indicator of future performance, the test can be used to predict future performance.

1. 5. Motivate the client; and

1. 6. Assess the training program.

Factors that can influence test results.
Many factors can influence test results and, since test can be a measure of specific benefits, such as the 6 areas listed above, it is important to understand factors that can influence individual performance while testing. The following factors may have an impact on the results of a test and therefore, its reliability:

• Ambient temperature, humidity, and noise level (golf is a good example);
• The clients emotional state;
• If the client is taking medication and what kind?;
• Time of day;
• Amount of sleep prior to testing;
• Presence of others, i.e., will this cause nervousness or enhanced performance?;
• Overall personality, knowledge and skill of trainer or coach administering test;
• Physical environment, i.e., indoors or out, track or grass, field or gym;
• Client’s prior testing experience and/or knowledge of what to expect. Those new to such tests typically exhibit nervousness, apprehension, and sometimes a lack of confidence and lowered self esteem;
• Method and accuracy of measurements taken such as load, time, height, and distance;
• Caffeine intake prior to test;
• Time since last meal;
• Ability to put forth maximum effort, i.e., is the client trying hard as he or she can. A good reason on why testing multiple clients or athletes is best since it brings out the competitive nature and typically boosts performance;
• Warm up, was it sufficient?; and
• More

Record Data Accurately
To determine if your training program and regimen is working for the client or athlete, it is absolutely imperative that you record all measurements accurately and utilize results for future comparison. Typical data that should be recorded is name, date, and environmental conditions during testing. Also, clients health, body weight, resting heart rate, body fat, BMI, one rep max, strength, response to training such as speed to return of resting heart rate, and a host of other factors depending on client goals and skill requirements.

Additionally, the client should maintain a record of each program and performance as well so that he or she can compare future performance to past. The best way to do this is for the client and trainer or coach to have an individual training log. When planning future training cycles, information of this will be invaluable.

What should be included in the test?
Examples of areas that can be covered in a physical test include:

1. Maximum strength such as one rep max or maximum repetitions;
2. Muscular endurance pull ups, chin up, pushups, dips, etc.;
3. Time trials – speed, speed endurance, and endurance;
4. Mobility & Flexibility – objective measurements of the range of movement and overall flexibility;
5. Explosive strength – height jumps, vertical jump, ball throws, or any movement required in a specific event;
6. Another example is a straddle jump, both form and height as used in NPC fitness competitions and gymnastics; and
7. Event specific performance.

Following is a list of some of the things a trainer may wish to test for. Note that this includes more than just strength and can easily be used for athletes and those in many competitive events.

Balance
Flexibility
Time
General Fitness
General Strength
Elastic Strength
Core Strength, i.e., abdominal
Speed & Power
Absolute Strength
Sub maximal Test (client works below max effort)
Maximal Test (client works at max effort)
Performance Test (event specific)
Body Composition
Agility
Psychology or mental attitude
VO2 max

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What about Competition?
It is important to be able to tie in all of the above as preparation for a client or athletes possible competition. Also, directly following competition it is important that both client and trainer meet to evaluate performance. What were the weak areas? How can improvement be obtained? Were mental preparations adequate? There are a multitude of questions to be answered. Thus, it would be helpful if you developed an evaluation plan ahead of time. Then, link this evaluation to the training regimen. Remember, training should be long term and some results will not be achieved overnight. The goal is a continual, constant progress.

This is only a glimpse of the evaluation process. Get started on it now to help your clients and to add variety to training. As you may have guessed, the evaluation process can be one or more training days in and of themselves.

Many people start programs and then stop when they get too sore, too bored, or results come too slowly. Whether you’re a novice or a pro, the following tips can help keep you motivated.

Set Goals
Start with simple yet realistic goals and then progress to longer-range goals. If you are striving to win Mr. or Ms. Olympia you will not do it in a year. You must make your goals achievable – it’s easy to get frustrated and give up if your goals are too ambitious. For a beginner, a short-term goal might be to walk five minutes once or twice a day to establish a comfortable tolerance level. The intermediate goal could be to gradually work up to 20 minutes three or four times a week. A long-term goal might be to complete a 10-kilometer (10K) race after you complete 12 weeks of training.

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If you want to simply maintain at the beginning level, you need to exercise 30 minutes per day 6 days per week. However, if you want to lose weight, you need to double that amount to 60 minutes per day.

Start Slowly
Common mistakes are starting a fitness program and doing to much aerobic workout or too heavy a weight load when lifting weights, i.e., too high an intensity and trying to progress too quickly. It is often not until the next day that you discover you’ve overdone it, and the resulting extreme soreness and stiffness can be very discouraging and is one of the main reasons many new fitness buffs simply quit the program. It is better to progress slowly than to push too hard and be forced to abandon your program because of pain or injury.

Choose Activities to Fit you Lifestyle
Are you a loner or a groupie, i.e., do you prefer to exercise alone or in groups? If you prefer solitude, walking or biking may be more to your liking. You might also enjoy noncompetitive activities such as in-line skating or working out at a health club listening to your headsets. If group activities appeal to you, consider enrolling in an kickboxing, yoga, aerobic dance or water aerobics class, or joining a league or team for volleyball or softball. Walk or bike with a group of friends.

Add Variety
Constantly vary your activities to prevent boredom. For example, try alternating walking and bicycling with swimming or a low-impact aerobic class. On days when the weather is pleasant, do your flexibility or stretching exercises outside or jog around the park. Consider joining a health club to broaden your access to different forms of exercise and meet new people with similar interests.

Have Fun
You will be much more likely to stick with an exercise program if you having fun. Thus, it is important to choose exercises you like to do. If you find you are not enjoying your workout, try something different. Exercise should not be drudgery.

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Fit Exercise into Your Day
If it seems hard to find time to exercise, look for opportunities throughout your day to slip in some physical activity. Do some pushups or in-place squats several times per day at your desk. Go for a walk during lunch or while you may be waiting to pick a friend or child up from a lesson. Take the stairs instead of the elevator at work. Have a walking lunch with a friend. Pedal a stationary bike while you watch TV at night. There is no end to possibilities. Be creative.

Mind Your Health
Many people have specific problems that make certain exercises difficult to either do or enjoy. People with chronic conditions such as arthritis, diabetes, or high blood pressure can benefit from regular exercise. Have you started a fitness program because your doctor recommended it? Are you thinking about dropping out? If you are, make a list of all the benefits you’ll gain by continuing your fitness program and the risks of dropping out. You will likely find yourself motivated. Also, research has proven that almost all chronic conditions are improved by exercise. However, please consult with you physician before beginning an exercise program.

Seek Support
Tell all your friends what you are doing and enlist their help. Exercise with a friend or make new friends who like to exercise by joining a group or taking a class at your local gym or health club. Invite a friend or co-worker to join you when you exercise. Try to get others involved with you and you will have your own support group.

Track Your Progress
Test yourself constantly, just as you would if you were taking a class of any kind at school or college. Assess your fitness level at regular intervals. How fast did you run that last timed mile? Can you improve the time? You should record what you did each time you exercise, how long you did it, and how you felt during and after your exercise. Recording your efforts will help you achieve your goals and reminds you that you are making progress.

Reward Yourself
Work on developing an internal reward that comes from feelings of accomplishment, self-esteem and control of your own behavior. Doing so will help you achieve a better self discipline. After an exercise session, take a few minutes to sit down and relax. Reflect on what you have just accomplished. This type of internal reward can help you make a long-term commitment to regular exercise.

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External rewards can also help keep you motivated. When you reach a longer-range goal, consider treating yourself. The treat can be a new set of workout clothes, vacation trip to some exotic isle, a food splurge, almost anything that gives you that euphoric feeling from accomplishing something special for yourself.

Be Flexible
If you’re traveling or you’re especially busy, adapt your exercises to accommodate your schedule. Doing so will help you stay motivated. If you develop a cold or the flu, don’t worry if you take a day or two off. Do not beat yourself up because you temporarily cannot exercise. After all, you did not voluntarily seek the flu or cold. The important thing is to get back on track when you feel better.

So what are you waiting for? The only excuse for not staying fit is a poor one. Set your goals, make it fun and pat yourself on the back from time to time. Have a happy and healthy day.

From the want-to-be athlete to the common fitness buff to the professional athlete, many find it difficult to resist the seductive messages that promise leaner bodies, bigger muscles and better stamina from the contents of a bottle or pill. Look at any fitness magazine and you’ll see what I mean.

Sales of some supplements received a huge boost beginning years back in 1998 when reporters revealed that baseball player Mark McGwire used the controversial muscle-building substances androstenedione and creatine during his successful bid to break Roger Maris home run record. Despite the outcome, that boost has stayed.

For those craving the miracle cure for large muscles and a lean body, McGwire’s powerful swing and bulging biceps were proof that performance-enhancing substances work. According to the Nutrition Business Journal that provides market research for the dietary supplement industry, U.S. sales of pills, powders, bars and beverages promoted to boost athletic performance reached $1.26 billion in 1997 to $26.4 billion in 2015 in the U.S. and is expected to reach $278 billion globally by 2024.

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Was it practice or pills?
McGwire’s swing had more to do with his finely honed eye-hand coordination than popping a pill or a super-drink, according to Edward R. Laskowski, M.D., co-director of the Sports Medicine Center at Mayo Clinic, Rochester, Minn. As in many sports, finesse counts for more than sheer strength. After all, you don’t see many hard-core bodybuilders in speed sports. The simple reason is that the training for one is not conducive to competitive skills in the other. So, strength is not all its cracked up to be in some areas.

The danger is that young athletes and others emulated McGwire and began to use substances of questionable value in a bid to gain a competitive edge or to feel better about themselves; almost 20 years later that trend has not only continued, but has grown. However, this has always been a common problem in sports of all kinds. The athlete is always looking for an edge.

Rather than relying on a pill, we would stress the development of strength, skill, and athletic performance. Lets look at two of the most common supplements in use today.

For a little history, Androstenedione was developed by East German researchers who began using it in the 1970s in an attempt to boost the performance of Olympic swimmers and other athletes. Andro was introduced commercially in the United States in the mid-1990s. Marketers widely claim that a 100-milligram dose of androstenedione increases the male hormone testosterone by up to 300 percent. The increase, according to marketers, lasts for about 3 hours. Androstenedione is a precursor hormone in the production of testosterone. Most of the testosterone in men is produced by the testes; it is responsible for facial hair, a lower voice, bigger muscles and other male characteristics.

Testosterone also is produced in both men and women by the glands located atop each kidney called the adrenal glands. The adrenals, like the testicles, are part of the endocrine system, which secrete hormones directly into the bloodstream. Testosterone and other hormones are governed by a feedback system in the body that stimulates the production of a specific hormone when levels fall too low. The same system reduces production when optimal levels are reached. Proponents vehemently argue that the body directly converts andro to testosterone.

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An elevated level of the male hormone allows athletes to train harder and recover more quickly. Quite simply, there is very little documented research to back claims made by these people. However, androstenedione is naturally found in meat and some plants. Consequently, the pills and capsules on the market deliver it in a concentrated form that may carry unwanted consequences. As an example, labels of many andro products warn that it should not be used by women, anyone under 18 years old, or people suffering from various medical conditions, including diabetes, heart disease, psychological disorders and prostate hypertrophy.

The Association of Professional Team Physicians, composed of team doctors from professional sports teams, recommended that androstenedione be banned from all competitive sports. And, so it was; it was banned in 2005 by listing it as a schedule III controlled substance (it was labeled as an anabolic steroid). According to the group, andro has a chemical structure like that of an anabolic steroid a usually synthetic drug that functions like testosterone. The governing bodies of virtually all competitive sports ban anabolic steroids. The ban supported this, but still, some athletes use it, which is at their own risk.

The experience of these professionals has raised concerns about serious health risks and an “unfair advantage” in competition – a hot topic that has virtually plagued sports since almost the first Olympic games. Medical professionals also warn of potential complications such as acne, breast enlargement, liver and heart problems, and personality disorders resulting from andro use.

The question must be asked, “are the potential benefits worth the ensuing health risk?” Let’s look at some common supplements.

Creatine monohydrate is a compound produced by the body that helps release energy in muscles. Creatine is the most studied of all of the nutritional supplements, and the only one to have scientific research support some of its claims. Unlike androstenedione, scientific research indicates that creatine can boost short-term bursts of power. It is still in wide use today.

“Most of the research points to improvements in short term power activities like improving maximum-weight bench press or increasing speed during cycling sprints of very short duration,” says Dr. Laskowski. Other studies have shown an increase in lean muscle mass with creatine. The result of all this is the hype of creatine producing steroid-like effects without the side effects.

Creatine helps muscles make and circulate more adenosine triphosphate (ATP), the fuel the body uses for quick, explosive activity of short duration like weightlifting or sprinting. Creatine also reduces energy waste products. As a result, it’s purported to enhance performance and decrease fatigue.

A normal liver makes about 2 grams of creatine each day. However, creatine also is readily available from meat in your diet. Creatine levels are relatively easily maintained, and muscles can store creatine. The kidneys remove excess levels of the substance, which casts some doubt on whether creatine supplements are of any value to someone who already has a high muscle creatine content.

There also are serious questions concerning long-term use of creatine.
A primary concern is that when such supplements are used, the body will sometimes cease production of that product due to artificially high concentrations. Whether the kidneys can process that much creatine for a number of years is a prime worry, especially in young athletes. The amount of creatine that people take also varies significantly with many having the attitude that, “if a little is good more is better.” And, creatine occurs naturally in foods thus, no one knows what a supplemental dose will do over a long period of time, regardless of age.

In addition, creatine tends to draw water away from the body into muscle cells, which can lead to serious dehydration. Those using creatine should make sure they drink plenty of water or other fluids. A few years ago, 3 wrestlers died of dehydration-related kidney complications. While not directly linked with creatine use, all of the wrestlers were taking the product. On a lesser scale, there are many anecdotal reports of increased muscle cramping while taking creatine.

One of the main problems with these and other supplements is that they are not FDA regulated and thus, purity is not guaranteed. As a result, harmful binding and other filler agents may be present that can be a long- or short-term health risk, especially for those with medical conditions. This is even more likely if you get such a product manufactured in China where safety protocols are lax to say the least.

Despite the testimonials to muscle size and strength, there is no evidence that andro, creatine, or any other substance enhances athletic performances over what could be attained by persistent practice, sport-specific training, and proper nutrition. This would require considerable research expense and time. The link could be there, but there is no way to say this for certain.

Driving a gold ball for 330 yards certainly requires a lot more than being able to lift 20 extra pounds one more time. There’s speed, agility, reflexes, and technique. In the opinion of many professionals, no amount of drug or other supplement can substitute for these skills. As an example observe Tiger Woods; during his early years he was not the strongest or largest golfer on tour, but he had one of the longest drives and a near perfect short game. In other words he could drive and putt, while many golfers are stronger at one than the other. And, there’s one small other thing Tiger had in his hey day, a skill and athletic ability that surpasses those who are stronger and larger. The same is true of athletes in other sports today. Consequently, there’s absolutely no data that any performance-enhancing substances can improve hard earned skills.

As a word of caution, if you are using these type supplements, you should at least cycle completely off of them once every 12 weeks for at least 2 weeks of abstinence.