AboutRich Ruffing Expertise I can answer to questions to all aspects of exercise: strength training, flexibility, cardiovascular, body composition, etc.. The questions can be general or they can be more specific or individualized. I can help you with workout design, exercise selection, recovery methods and any other aspects that are part of your program. Visit my website, www.richruffing.com, for more information.
Experience I have been training since 2000, working in health clubs and studios and working with a variety of clients.
Education/Credentials I have a Bachelors Degree in Sports Biology and am certified by the National Strength and Conditioning Association. Currently, I am working towards my licensure as a massage therapist.
Expert: Rich Ruffing Date: 6/4/2008 Subject: Lose around 25 pounds
Question QUESTION: Hello my name is Felix. I'm 5'-7 1/2" i weight 200 pounds and i want to lose around 25 pounds doing exercise and at the same time become faster and stronger. Can you give me an idea of what kind of exercise i should do?
ANSWER: Hi Felix. This is a very general question, but here are two suggestions:
1)Your strength workout should be a full body routine made up of compound exercises, supersets and short rest periods followed 3-4 days per week.
2)Perform some type of High Intensity Interval Training, sprint work, or bodyweight circuit 2-3 times per week. Perform this either on the days you are not strength training or after your strength routine.
Good luck.
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QUESTION: The part you talk about cardio. Can you tell me a few ideas of how can i Start whit the training of cardio and how i can keep improving in that?
Answer Hi Felix. Here is a sample interval routine:
5 minute warm up (level 5-6 on a scale of 1-10)
1 minute work interval (level 9-10)
2 minute rest interval (level 6-7)
Repeat the work/rest intervals 4 times each
5 minute cool down
That's 22 minutes including warm and cooldown. Add another work/rest interval every 2-3 works.
