iCardio: Functional Exercise Training…For Men and Women


If you want to get more out of your exercise training, then I suggest that you start to exercise multiple muscle groups at the same time. The way to go about this is called FUNCTIONAL EXERCISE TRAINING!! Functional exercises are a great way to mix up your exercise routine because they train your muscles to work together simultaneously. iCardio Tip: (The more Muscle Groups you exercise at the same time, the more Calories you burn)

Due to fact that our bodies go through various movements throughout the course of the day, performing functional exercise will now make them easy. This will also allow you to perform your strength training routines with improved technique and control. Why you ask? This is because your bodies synergistic muscles (“stabilizers”) are now better adapted to activate while your muscles contract. Introducing these types of activities into your strength training regimen, will enable you to do more and with a lot less effort.

To all my Women out there; the common problem areas that affect most women is their Lower body. Most women want nice lean and tone looking legs. However, women want a great upper body too. So why not, target the most muscle groups that you can when exercising, like your Quads, Hamstrings, Butt, Calves and combing them with upper body and core exercises. So ladies, here are a few exercises that you can incorporate into your weekly exercise routine.

Walking Lunges with Arm Curls
Squat, Arm Curl, into an Overhead Press
Squat with a Side step

To my Male crowd; the typical male workout includes just upper body (ex. Chest, back, shoulders, and Arms). Come on now fellas, functional exercises are a great way to target those forgotten muscles. Instead of performing the same old free bench press, take two dumbbells and do the chest press on the stability ball. Believe me, if you take your usual routine and incorporate functional exercise days into regimen, an increase in strength, power, and agility will be seen. So here are a few exercises to incorporate into weekly exercise routine.

DB Chest Press on Stability ball
Single leg DB Row
DB Single Leg Lunge, Arm Curl, into an Overhead Press

My hope is that you find this information useful and that you can apply it to your healthy lifestyle. Please feel free to comment, share, and subscribe!!

Reggie Laroche

The Exercise Physiologist

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iCardio: When your belly enters the door first…


As many of you already realize.  America a BIG.  When I say big, I mean FAT and Overweight.  I find it very sad and disturbing to see  individuals that choose not to take care of their health.  So I decided to title this blog post: When your belly enters the door first…

Muffin top,…Pot belly,…”My pride”,…Love handles, ….all are synonymous for abdominal fat.

It sounds funny, however there are many chronic health risks to those that have large Waist Circumferences. According to the CDC Center for Health Statistics, about 34.2% of Adults of Overweight and about 33.8% of Adults are Obese. That’s 68% of Adults being Overweight/Obese in the US. Three out of four Americans will be overweight or obese by 2020, according to a new article from the Associated Press.  What is even more alarming is the amount of adolescent children that are following this same trend.  This Obesity Epidemic has to stop! The cost of obesity for a Man and Woman is approximately $2,646 and $4,879/year respectively according to an article in the New York Daily News.

When your belly enters the door first…..say Hello to Metabolic Syndrome. (i.e. High blood Pressure, Type II Diabetes, High Cholesterol (Dyslipidemia), peripheral artery disease, etc.)  These all increase your risk for Cardiovascular Disease.  Steps must be taken to reduce your risk… So what do I recommend to those that need assistance in reducing their risk factors while improve their over health and fitness.

::My Recommendation: The250:250 Rule ::

=>Exercise an Extra 250 Calories per day (Minimum of 30 min of aerobic exercise, 5 days/week)  However, at least 60-90 min of physical activity is required for weight loss to occur.

=>Eat 250 fewer Calories per day (Choose a Heart Healthy Diet:  A diet rich in fruits and vegetables; whole grain, high fiber foods.)  It is also important to maintain your hydration as well.  Many of you may think you hungry, when in actuality you’re  just dehydrated.

=>This will equal 500 fewer Calories per day.

=>Your total will be about 3500 Calories per week which = 1 lb lost/week.

This method is very simple to understand and easy to relate too.  How far you go in terms of improving your health and others around you is your decision to make.  Let your iCARDIO sessions BEGIN!!!  Let’s work to motivate yourself and those around you!!

Reggie Laroche

The Exercise Physiologist

 

 

 

 

 

iCardio: Keep Your Body Guessing…


Jadever Body Fat Scale. Old version of model J...

Image via Wikipedia

For those of you who wish to achieve a TONE and LEAN physique, then alternating  the intensities of your exercise program is very important.  Plateaus can hinder anyones progress to getting their body into great shape.  When people hit these plateaus within their exercise program, they tend to become frustrated and discontinue their healthy lifestyle.  Exercise and physical activity are what you want to keep consistent, but the TYPES of exercises are what you want to vary.

First of all, Forget the SCALE!!!!!

Do you tend to be the type that see an increase of  1 to 2 lbs in your bodyweight, and you equate it to an increase of 1 to 2 lbs of body fat? If you answered yes, then you are incorrect and you have been misinformed.  Stop buying clothes to fit in to and try to make the clothes you already have feel looser.  That means that you need to lose BODY FAT and retain your LEAN MASS.  A reduction of 1 inch within your waist circumference is equal to a loss of 1lb of body fat.  How many of you know the amount of calories you burn while @ rest? Here’s an example:  If your resting metabolism is ~1950kcals/day and you consume ~2600 kcals/day, I don’t have to tell you what that means….

To help reduce that annoying body fat, I have three ways to help you keep you body guessing.  These are also the same types of intensities that I tell my Cardiac Rehab patients to perform.  So here they are:

1.) ENDURANCE Training

Over the course of your iCARDIO sessions, you want to maintain a certain heart rate and intensity throughout the duration of that exercise to help build your endurance. (Refer to the iCardio: Exercising within your Target Heart Rate zone) .  The physiological benefits of endurance training is that you train you body to use oxygen efficiently and train your muscles to utilize that the fat stores as its primary fuel source.

2.) INTERVAL Training

A great FAT-Burning Training Technique.  This type of training allows  individuals to use whatever modality of exercise that they want. ( i.e running, walking, swimming or cycling). This type of exercise alternates between low intensities and short periods of higher intensities to help jump start your metabolism and energize your workout.  This unpredictable type of training exercise and the changing of velocities  between intensities cause your body to activate and alternate between the fuel sources (FATS vs. CARBS) to help increase your endurance, conditioning, and lactate threshold.

3.) High Intensity Interval Training (H.I.I.T)

This type of training is very strenuous but has many advantages.  You must perform short and high bursts of energy that will require you to push yourself past your 90-95% of your THR zone.  (Ex. 2 min at a low intensity, and 20-25sec at the High Intensity).  Total duration should be no longer than 20 -25 min.  So what’s the pay off Reg?  The benefits of performing H.I.I.T, is that such high bursts of intensities will jolt your metabolism to allow your body to keep burning those calories way after you’ve completed your exercise routine.  As well as improving your Cardiorespiratory fitness to tolerate aerobic exercises at such intensities that could compete with Superior Athletes.

So what’s the take home message?  To completely MAXIMIZE your workout, varying between  these types of training intensities are vital to achieving your GOALS in becoming LEAN and increasing your CARDIOVASCULAR Conditioning!

My Philosophy: You probably can’t be a Superstar athlete, but you can at least Train like an Athlete! Shout out to D-Wade and Lebron James!

Reggie Laroche

The Exercise Physiologist

iCardio…with my new kicks!


These kicks definitely have to be the most COMFORTABLE pair of shoes I’ve ever bought! So what are the called REG??? They go by the name of …

Nike Free TR Men’s Cross Training Shoe.

As an Exercise Physiologist, these shoes are great to train in.  They’re lightweight and have good arch support for you runners out there. I just came back from my first CARDIO  session and I’m ready to go buy another pair!

Follow me on Twitter… @RLGoTthatSwaG

RoChE OwT


Different Types of Parents…


This post is about different types of parents. Nobody’s perfect and when it comes to being a parent, there’s no handbook. We all must try and attempt to be the very best parent that we possibly can for our children. So this blog post is about some unfavorable characteristics of parenting that we must try to avoid….

The A.W.O.L. Parent

So what kind of parent would this be… these kinds of parents tend to be busy with their Career. These parents don’t necessarily put their family first. They are “Too busy with their career” or too busy doing something else. These parents mean well and say that they’re keeping busy at work to provide for their family however the most important thing is to be their for the family. Being BUSY with their family is the correct way to go about. –

The Pushover Parent

This type of parent tends to have no boundary or consequences for their children. The KIDS wear the PANTS in the household.
The Etch a Sketch

This parent is a very inconsistent parent. They are “fickle” and sometimes send confusing messages to their children. The tend to be firm on a certain issue to prevent an action from happening , then the next time that undesirable action is performed again the consequence is very lax.
BFF parent

I see this alot on MTV My Sweet Sixteen. These parents want to be their child’s friend as opposed to being their parent. Parents need to be parents to their children and give them the guidance they need to survive in this world. I can understand parents wanting to be their child’s best friend because we want our kids to tell us everything and not be afraid to tell us whats going on in their lives. However we cannot forget why they call us PARENTS and our children KIDS. We know Better!

Paparazzi Parent

Ever heard of Jon and Kate plus 8 !?!…

The Survival Parent

These are the “doing time” or “hanging on till their 18” parents. Its understandable, being a parent is the toughest job on this earth. It’s not supposed to be easy. So enjoy the opportunity you’ve been given to nurture and mold your children into amazing human beings so they can love their kids as you have loved them.
The “Farm ur kids out to the subcontractors” Parent

“I cannot wait till grandma and grandpa get here to take care of you”…type of parents. Now Grandparents are great! I love my parents and my fiancée mom. However we cannot let them do 80%(Days work) and us doing 20% (Bedtime). This includes Babysitters, Friends, coaches, etc. These kids are your property, nothing is better than the manufacturer.

The Abusive Parent

This has to be one of the worst kinds of parents. At least in my opinion! The abusive parent is abusive both verbally and physically. Whether these parents were abused themselves at an early age or these parents just don’t want to have children and they feel stuck with their kids and punish them unnecessarily due to their own anger at their situation. For whatever the reason or excuse…its UNACCEPTABLE!!! If one tends to be an abusive parent, then give your child or children to a family who will love them unconditionally.

The Play the Fav Parent

This is the “daddy’s little girl” parent or favorite kid who plays sports. This favoritism can manifest in different ways: more time spent with one child, more affection given, more privileges, less discipline, or less abuse.  They do not knowingly neglect their other kids, however they sometimes make them feel not as important as the “favorite”. Love all your children equally. Support everyone the same way!

What type of parent do you want to be?

Please posts comments….next post coming soon!

iCARDIO: BeneFiTs of Exercising within your TarGeT HearT RaTe ZoNe


If you are an individual that wishes to MaXiMiZe your performance during your exercise session and overall level of FiTness, then understanding the importance of tolerating aerobic activity within your TarGeT HearT RaTe ZoNe is highly important.

So for those of your who don’t know, What is the Target Heart Zone?

To put it simply, this is the zone you want your Heart Rate in while you exercise.  The TarGeT HearT Rate Zone is 60-80% of your Maximum Heart rate.  So how do you calculate your maximum heart rate you ask?  Take 220-age = Max HR (Karvonen Method). Once you arrive at the Max HR, multiple by 60% and 80% to get your zone.  When you exercise, your fuel source is FAT and CARBOHYDRATES.  Exercising at your 60% burns FATS, and exercising at your 80% burn CARBOHYDRATES.

**For those who already know, I left out the HEART RATE RESERVE just to keep things simple to understand**

(Ex.  220 – 26= 194 …(194*0.6)(194*0.8) … my zone is 116 – 155bpm.  So, while I’m exercising at the gym, my heart rate should be within that range. Curious about yours, check out the graph..

Age Target HR Zone
50–85 %
Average Maximum
Heart Rate
100 %
20 years 100–170 beats per minute 200 beats per minute
25 years 98–166 beats per minute 195 beats per minute
30 years 95–162 beats per minute 190 beats per minute
35 years 93–157 beats per minute 185 beats per minute
40 years 90–153 beats per minute 180 beats per minute
45 years 88–149 beats per minute 175 beats per minute
50 years 85–145 beats per minute 170 beats per minute
55 years 83–140 beats per minute 165 beats per minute
60 years 80–136 beats per minute 160 beats per minute
65 years 78–132 beats per minute 155 beats per minute
70 years 75–128 beats per minute 150 beats per minute

For those of you, that are athletes, your “Zone”  will be higher then what is explained above.

My recommendation:

Keep “Aerobic” exercise CONSISTENT,…VARY the TYPES of exercise that you perform.  KEEP YOUR BODY GUESSING!!!!!!

RS300X Heart Rate Monitor Watch (2009)

Comments are welcome

RoChE OwT

iCARDIO


Personal Training at a Gym - Cable Crossover

Image via Wikipedia

…for my Health,

…To Stay Fit,

…for my Cardiac Rehab patients,

…to Motivate and InSpiRe others,

…for my Family,

..to Prevent Coronary Artery Disease,

…To Preserve my Sexy.

What do U Cardio for?

If your feeling it, please post comments and subscribe!

Reggie Laroche

The Exercise Physiologist

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