‘Sprinting vs. Runing vs. Jogging vs. Walking.’

Let’s define.

Sprint: less than 800 meters +90%

Run: more than 1 mile 75-85%

Jog: more than 4 miles 55-70%

Walk: 10-50%
(% of maximum heart rate)

When you sprint, you test your mechanics. Faster you go the more you notice inefficiencies. You don’t tune up a Ferrari and never push it past 2.000 rpm.

When you run, you test your vo2 capacity. You discover your anaerobic threshold (shortness of breath). Typically this occurs when your heart rate reaches beyond %78 of maximum capacity, during prolonged efforts. Your staying power. Your ability to get oxygen to the muscle tissue.

When you jog, you learn to move through the path of least resistance. The stronger your heart’s stroke volume the better. The closer you stay near your resting heart rate the better. The longer you can go without “power leaks” (s.a.) the better. The longer time duration you do this the weaker you become.

When you walk, you learn your gait. The lack of intensity allows for hyper awareness, in comparison of the locomotive pace of the above options. Here you can master the foot strike (ball first then touch down the heal). Here you can discover to move with a slight knee bend (cushion) utilizing your muscles and not only jamming into your capsules and stressing your connective tissue. And the obvious feature, you can do it with a friend and have a conversation, i.e. not out of breath.

Side note.

Any aerobic activity with the heart rate past 75% for longer duration than 40 minutes and the game changes. By this length of time having roughly 15-25 grams of high glycemic (no fiber or fat) food sources is mandatory. That is if you are planning to continue in the hours realm and you want that staying power. Plus 2.5 hours and the game changes once again (whole foods). If you know my programming you know we don’t use this protocol outside of 1-3 per 2 weeks. Walk and sprint if you must.

So now you need some workouts for each and the programming for your specific frequency and duration. Because yes, everyone is different and everyone needs custom feedback. BUT we all are human beings and we all have the same end goal. Health Happiness and Vitality.

p.s.
When I teach swimming, biking, rowing, and running, these are a few dynamics at play. Aerobic activity all must be treated the same. The difference is in the mechanics, splits, and distances. Balancing the effort into each skill without shifting your body’s rhythm away from my method. That is the tricky stuff. Because the last thing we want to do is burn the candle at both ends. Aerobics are not the answer, alone!

Fast Strong Powerful (that’s what I chant when the legs are burning).

Dan Baruch


How can I set a goal / determine my vision?
First you must determine your aim, second you must set your priorities.
(click here) Download GOAL setting work sheet. pdf

How can I become more aware of my emotions and triggers?
Start by noticing what makes you happy and what makes you upset. Then be mindful of the triggers and reactions which come from these emotions.
(click here) Download AWARENESS work sheet. pdf


GET STARTED! CALL NOW!! 612-382-8594

*Download Screening Form

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Transverse Plane – Abdominal Training

Lesson for today: The Transverse Plane

So when you do the 150 lb dumbbell on chest sit-ups you challenge your abdominal strength. But this will likely develop imbalances. Obviously if you do not do the; leg lifts, and dragon flares, and kneeling/standing cable crunches, weighted planks, etc. – you will always be weak.

But here is the kicker. If you are standing on the bosu ball doing one legged dead-lifts with a weak 20 lb dumbbell, or using the cable column to do a lunge into standing row, or holding the barbell extended while supine attempting anti-rotational drills. YOU ARE WASTING YOUR TIME!

To once and a while (weekly) train the transverse plane (rotational movements) is a must, but everyday every movement? Not smart. This is one not safe and two not nearly as efficient in developing muscular monsterness/ i.e. contractile potential.

Take home message (practical application). Do both and figure how much of each is correct.

Dan Baruch


How can I set a goal / determine my vision?
First you must determine your aim, second you must set your priorities.
(click here) Download GOAL setting work sheet. pdf

How can I become more aware of my emotions and triggers?
Start by noticing what makes you happy and what makes you upset. Then be mindful of the triggers and reactions which come from these emotions.
(click here) Download AWARENESS work sheet. pdf


GET STARTED! CALL NOW!! 612-382-8594

*Download Screening Form

Why My Method Works

Most coaches/educators are unwilling to be exposed. They teach what they know. They end up teaching for years, making it harder to step outside of their realm of knowledge. So a yoga teacher believes only in their method. An endurance coach. A fitness class guru. Speed coach. etc. These are all fine disciplines but each lack soooo much. The problem is; If you go to each teacher for a component you will not succeed. What I teach is molded from all disciplines, tools, movements, skills, concepts. Every piece transfers, period. Only forward progression.

What we do helps everything, what they do hurts everything but themselves.

Your spinning teacher has no clue how to teach progressions for weighted pull-ups.
Your yoga teacher has no idea how to teach a clean or overhead squat.
Your strong-man coach has never developed equilibrium/balance capacity.
Your general conditioning coach has no experience implementing tempo-variance and dynamic loads.
Your bodybuilding trainer…..etc.


I have spent TIME practicing many disciplines extensively (this is my life’s work). But, only with the concept… What can I take from this practice and implement into the greater picture of movement/programming/vitality/health?

– Want to learn about transitions, stroke length, pedal cadence, and pose running? I can help.
– Want to learn to target the bicep-brachialis, widen your back, and develop symmetry for your abdominals? Check
– Want to be flexible/pliable so your downward-dog is solid, deepen/widen your warrior pose? No problem.
– Want to learn how to throw a punch, engaging the entire kinetic-chain (feet, hips, shoulder, arm, fist)? Lets go.
– Want to learn to lift maximal loads? We can do that.
The list goes on and on.

There is a method. Health, Happiness & Vitality can only be truly achieved/mastered/maintained by understanding each piece, but acknowledging that the whole is more important than any one domain.

Remember: Together we must decipher and solidify what combination works best for you.


I firmly believe we must look to the apex of the (physical) path we are on. I do not believe in continuums in this regard. Either you are successfully nearing the pinnacle, or you are confused about your own trajectory. What do you see when you watch the elder man? *We can do this with bodybuilding, endurance, power-lifting, strongman, dance, h.i.t, etc.

Today… Right Now… This Moment… Can you honestly say,___. The body I “have” will be strikingly analogous to the body I will “have” (+90 yr. of age)?

Look this exercise stuff is not that complicated… When you acknowledge we are on a sphere (right now) flying through space faster then we can comprehend, amongst a universe that was created billions of years ago out of to parton size “vehicles” which grew faster/wider/and hotter, in a time scale we cannot comprehend (plank time), which created subatomic particles too hot to survive, dark energy, dark matter and everything we see grew out of this expansion and cooling of this space. The elements created simple bacteria which continued to evolve to a version of the bacteria we know today. Followed by rise of what is only seconds before the new year (time scale of this universe) to humans, complex computation and what will be some sort of singularity bringing the worlds information and people together with no concept of time or space.

We haven’t even begun thinking about ethics, reality, cooperations, global warming, mathematics, art, dreaming, relationships, etc.

And you really want to argue if grains are bad for you or if squatting will hurt your knees? Really?

The reason we train (I teach) is to find (show) the few movement concepts that will transfer into any physical expressionism.

“Fundamental rules and the final phenomena that is almost unbelievable, that final variety of phenomena can come from such a steady operation of such simple rule.”
-Richard Feynman

Dan Baruch


How can I set a goal / determine my vision?
First you must determine your aim, second you must set your priorities.
(click here) Download GOAL setting work sheet. pdf

How can I become more aware of my emotions and triggers?
Start by noticing what makes you happy and what makes you upset. Then be mindful of the triggers and reactions which come from these emotions.
(click here) Download AWARENESS work sheet. pdf


GET STARTED! CALL NOW!! 612-382-8594

*Download Screening Form

The Know-it-Alls

I do not have any before and after pictures :/. Maybe because “I have (not) lost 30lb in just 6 months” (just last year). So now I am not worthy of your time? Well I won’t apologize for my rudeness. I have dedicated my entire life to finding real answers (science) to implement with all people all over the world… You should stop, listen, and ask a question or two. Oh, I am certified too :-). The sooner you realize you (educators&students) do not know squat, the better we will all be.

The great scientist will try only to prove himself wrong.

p.s. This is the attitude I have everyday, it is the reason I wake-up, read, watch, listen, learn, question, implement, train, teach, eat, sleep, repeat, day after day. It is the monotony of never being satisfied. Never allowing myself to think, “I know it all”.

But hey, good for you if you are making progress, I just hope it is not only so you feel others will think your pretty/sexy/muscular/thin/strong/fit.

How about focusing on health, happiness, vitality, longevity. This is the stuff that matters.

If you rely on supplements, machines, food schedules, constant weighing/measuring, etc. in order to achieve your “successes” you have not found an honest, knowledgeable teacher. Short term, drastic, transformations are EXTREME, extremely stupid. It took you 20 30 40 years to be unhealthy, and 6 months to be healthy and now you know it all? Thanks but I will look for information and discourse else where.

It is one thing to share with others your opinions, and another to come off as some omniscient person holder of thee elixir.

Leaving with positivity. Again, no before/after pictures from me. Just an open door, (always obsessing about achieving more (more knowledge, more abilities, more patience, more experience, more wisdom, more reach, more fun, more awareness, more life)) come in if you’d like friends.


Dan Baruch

GET STARTED! CALL NOW!! 612-382-8594

*Download Screening Form