Wednesday, July 18, 2007

Funk's Mailbag

Funk's Mailbag

Hey Readers, I would like to introduce a new part of the Blog called Funk’s Mailbag. Every month I will choose 3 questions that have been sent in by you, the Reader. Please send in your questions and it may be featured in the Blog or in my soon to be launched monthly e-newsletter.


Dear Funk, I am applying to become a member of the Police Marine Unit and one of the requirements is to complete six full chin ups. I can only do a half of one and havetwo months to train to complete the six. Do you have any suggestions or video tips to help me achieve my goal?
Well Feebleston this is a great question. The first thing I’m going to tell you is practice, practice, practice. Every time you go to the gym you should jump on the chin up bar and do as many as you can. You will find in time that the muscles being used for the chins will get stronger and you will be able to increase your reps in no time. If you are lucky, your gym may have a chin-assist machine that will allow you to add weight and help you while performing chin ups.

It’s best to try three sets of 12 chins with the assist machine, only after you have challenged yourself on the regular chin up bar.

I would also advise you to work on the supporting muscles as well. As those strengthen so will the amount of chins that you can do. The Biceps and Back are supporting muscles that you can focus on. Perform 3 sets of 12 Standing Dumbbell Curls for the biceps and 3 sets of 12 Seated Front Pulldowns for the back.
Good Luck!


Funk, what are your thoughts on Cardio interval training?

Denise, I love interval training. Not only does it break up the monotony of cardio training at the gym, but it also burns calories and fat much faster than other cardio exercises. Interval training consists of repeated intervals of relatively high intensity followed by a longer interval of low intensity. You can use interval training with any of the cardio equipment found at gyms; treadmill, elliptical machine, stair climber or the stationary bike.

Here is my sample interval routine that I incorporate into my cardio exercises. I do these one /two times per week to put some oomph into my training.

On the Stationary Bike:
5 Minutes: Level 1-4: Warm Up
30 seconds: Level 10 at above100 rpm
1:30 minutes: Level 1 at above 80 rpm

30 seconds: Level 10 at above100 rpm
1:30 minutes: Level 1 at above 80 rpm

30 seconds: Level 10 at above 100 rpm
1:30 minutes: Level 1 at above 80 rpm

Repeat the hi-low intensity intervals 7 more times and then cool down for 5 minutes. Your total workout time should be 30 minutes.

My goal is to get 10 sessions of high-low intensity intervals (10/10) with a 5 minute warm up and cool down. If you are just beginning you must work up to the 10/10. I suggest you try to get to 5/5 and increase by one every successive workout.

By adding interval training to your workouts, you will burn more calories, increase your aerobic capacity and you’ll add variety to your cardio workouts.
I hope this helps you Denise


Funk I want to increase the size of my chest and fast, can you help?
Concave Carl

No problem Concave, I have the remedy for you. Try the below workout once a week for a month and they will be calling you Convex Conrad.

Lying Dumbbell Press – 3 sets of 10-12
Incline Lying Dumbbell Press – 3 sets of 10-12
Incline Machine Press – 3 sets of 10-12
Cable Cross Over – 4 sets of 12
Dips – 3 sets of 10

Make sure to warm up before each exercise and continue to lightly stretch the chest between sets. You must also increase the weight each workout so that you are continually challenging your muscles. Good luck Carl and let me know how it goes.

1 comment:

  1. Love the Mailbag feature and great job on the blog. Keep up the good work. And as you say..... "Don't rush the beat".