Outdoor Trainer

Cardiovascular Training - Using Rate of Perceived Exertion (RPE)
 

RPE is a simple and effective method of monitoring your heart rate. It is a useful tool for monitoring the perceived level of muscular, cardiovascular and psychological fatigue. Whether used with or without a heart rate monitor, the RPE offers a correlation between your perception or “intuition” of your physical and mental output, and your actual heart rate.
 

Setting up an RPE during a workout

This simple RPE scale goes from 1 to 10—1 being a very weak (easy) effort, and 10 being maximum effort.  The RPE scale can easily be used in correlation with the Heart Rate Training Zones.

Air Quality and Exercise

Particulate Matter and Air Quality
Particulate matter is a broad term used to describe solid particles sometimes found in the air. These particles are coarse in nature and some can even be seen with the naked eye, like dust particles or soot. The particles may come from cars and trucks that stir up dust on the road, factory emissions and windblown dirt on trails. This form of pollution may impair respiratory function and decrease lung function, especially with exercise.

Snot Rocket, Cannon Ball Blow, Air Hankie, Golfer’s Blow
It’s all about nose clearing on the fly.  Experts call it Exercise-induced rhinorrhea (EIR). And according to the Annals of Allergy & Asthma Immunology, it’s common in athletes; particularly outdoor exercise enthusiasts. What's more, the condition appears to occur regardless of underlying allergies.  I call it Flying Biohazards!  As coach, trainer and the best friend to one offender I’ve been sprayed and spit on…and I’ve taken it upon myself to be the “habit breaker” for many. 

Find out how outdoor exercise measures up to indoor gym workouts -- and then hit the trails!
NOTE: The following is from an interview I did with FITNESS MAGAZINE's Betsy Stephens.
 
Question: "Can I quit the gym this summer and still stay in shape by exercising outside?"

Answer: Absolutely.

Exercise is good for us, but too much can be harmful.  Did you know that too much cardio can actually increase stress and the levels cortisol (the stress hormone) in your body?  It's true. 
 
Learn the single, most important thing you can do to avoid the wrong types of exercise and keep your cortisol levels under control.
 

Every year about this time I find I am out of balance both physically and mentally.  What happens during the month of August is that I get off of my normal, balanced fitness routine and opt for a linear "loose" routine, one that is mostly made up of walking and running.  Afterall, this is vacation time!
 

Fact—Injuries can happen. Aches, muscle fatigue and soreness are part of life for active people and those involved in athletic endeavors. There is a difference between the ache from overuse and the pain of an acute injury. Aches come and go, however, if left untreated they can become an injury. Learn how to decipher between an ache and an injury. Step 1: Identify the problem and then, treat it.
 

Looking for a fun way to trim and tone your torso? Look no further than the "Hover" or plank. In a study conducted by the American Council on Exercise (ACE), the "hover" ranked number four for tightening and strengthening the obliques.
 

/Urban workouts are a blast and easy to create.
 
Here is a workout that I taught in a local San Francisco park, near the new Athleta store, on Fillmore.
 
For the full workout, complete with a printable take along menu, follow the links at the bottom of the page.

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