Category Archives: Fitness

Exercise, one of the most important means of maintaining wellness, helps people generate more energy, control weight, manage stress, and boost the immune system; it also provides many psychological benefits, such as feelings of competency and confidence. It protects against heart disease, diabetes, high blood pressure, osteoporosis, some types of cancer, and premature death.

Physical activity and exercise for health and fitness—The U.S. Surgeon General published Physical Activity and Health, summarizing the relationship between physical activity and health. A major goal of the report is to get Americans moving because rates of physical activity have remained low.

Our editors have compiled an extensive range of articles, calculators resources and links about fitness so please browse our pages and you should be able to find all of the information you need.

How Flexible Are You?

Posted on by

It was a beautiful spring morning when Jill, an acquaintance of mine, woke up feeling great. “Wow”, she thought, “I’m going to start my new exercise program today. I’ll run five miles and I’ll feel awesome.”

Of course it had been about a year since her last attempt at a five miler, but she felt like she was still in decent shape, so out she went.

Fast forward to the next morning: she woke up and just getting out of bed was a chore. She swung her lethargic legs out from under the sheets, her ankles and knees felt like some one has taken a baseball bat to them. Attempting to go down the stairs to the kitchen for coffee was somehow reminiscent of her great Aunt Irma in her 95th year. What had happened to Jill?

It was a beautiful spring morning when Jill, an acquaintance of mine, woke up feeling great. “Wow”, she thought, “I’m going to start my new exercise program today. I’ll run five miles and I’ll feel awesome.”

Of course it had been about a year since her last attempt at a five miler, but she felt like she was still in decent shape, so out she went.

Fast forward to the next morning: she woke up and just getting out of bed was a chore. She swung her lethargic legs out from under the sheets, her ankles and knees felt like some one has taken a baseball bat to them. Attempting to go down the stairs to the kitchen for coffee was somehow reminiscent of her great Aunt Irma in her 95th year. What had happened to Jill?

What will increased flexibility do for you?

1. Stretching increases physical efficiency and performance.
2. It also decreases the susceptibility of injury.
3. Being flexible helps increase blood flow to the joint structures, and improves circulation.
4. It decreases the risk of low back problems since flexibility of the lumbar and pelvic areas reduces stress on the lower spine.
It was a beautiful spring morning when Jill, an acquaintance of mine, woke up feeling great. “Wow”, she thought, “I’m going to start my new exercise program today. I’ll run five miles and I’ll feel awesome.”

Of course it had been about a year since her last attempt at a five miler, but she felt like she was still in decent shape, so out she went.

Fast forward to the next morning: she woke up and just getting out of bed was a chore. She swung her lethargic legs out from under the sheets, her ankles and knees felt like some one has taken a baseball bat to them. Attempting to go down the stairs to the kitchen for coffee was somehow reminiscent of her great Aunt Irma in her 95th year. What had happened to Jill?

It was a beautiful spring morning when Jill, an acquaintance of mine, woke up feeling great. “Wow”, she thought, “I’m going to start my new exercise program today. I’ll run five miles and I’ll feel awesome.”

Of course it had been about a year since her last attempt at a five miler, but she felt like she was still in decent shape, so out she went.

Fast forward to the next morning: she woke up and just getting out of bed was a chore. She swung her lethargic legs out from under the sheets, her ankles and knees felt like some one has taken a baseball bat to them. Attempting to go down the stairs to the kitchen for coffee was somehow reminiscent of her great Aunt Irma in her 95th year. What had happened to Jill?

What will increased flexibility do for you?

1. Stretching increases physical efficiency and performance.
2. It also decreases the susceptibility of injury.
3. Being flexible helps increase blood flow to the joint structures, and improves circulation.
4. It decreases the risk of low back problems since flexibility of the lumbar and pelvic areas reduces stress on the lower spine.
5. Flexibility improves posture and muscle balance.
6. By being flexible you enhance nerve/muscle impulse coordination and velocity.
7. Stretching improves and increases the joint lubrication fluid.
8. It also reduces stress.
9. Finally, stretching makes exercising more enjoyable and increases the sense of well being.
Remember that stretching isn’t an “optional” thing to do when you have time for it. Either you do it now while you still can or you end up paying in the long run.

——————————————————————————–

Copyright Lisa Leonard of Body Trends — used with permission of the author.

Lisa Leonard has been actively involved in the fitness profession since 1986 in the U.S. and the Mediterranean. She has certifications as a fitness instructor and personal trainer from the American and Fitness Association of America and the American Council of Exercise. Her key interests include outdoor cardiovascular training, strength building, skiing, running, mountain biking, free weights, and bodybuilding.

fact from fiction. 5. Flexibility improves posture and muscle balance.
6. By being flexible you enhance nerve/muscle impulse coordination and velocity.
7. Stretching improves and increases the joint lubrication fluid.
8. It also reduces stress.
9. Finally, stretching makes exercising more enjoyable and increases the sense of well being.
Remember that stretching isn’t an “optional” thing to do when you have time for it. Either you do it now while you still can or you end up paying in the long run.

——————————————————————————–

Copyright Lisa Leonard of Body Trends — used with permission of the author.

Lisa Leonard has been actively involved in the fitness profession since 1986 in the U.S. and the Mediterranean. She has certifications as a fitness instructor and personal trainer from the American and Fitness Association of America and the American Council of Exercise. Her key interests include outdoor cardiovascular training, strength building, skiing, running, mountain biking, free weights, and bodybuilding.

30 minute fitness workout

Posted on by

Being fit is fantastic. You look gorgeous and even more importantly, you feel it. But getting there can be, shall we say, a miserable slog although deep down we all know it’s worth it. And if you stick with it, it gets easier and you might even come to love it.
So how exactly do we get to that stage? the first trick is not to think about it too much.
People get bogged down with the detail,After a break from training, effective fitness regimes are best kept simple – do it regularly, work your major muscle groups (legs, back and chest) and push yourself. You can’t expect to get any results, let alone great results, if you don’t break a sweat and get your heart rate up.
One way to keep it simple and get a great overall workout is with circuit training. Circuit training is based on a series of exercise “stations” and can be done in the park, at home or at the gym. The best circuits have stations that are divided into two groups of moves.
First there are the weight-bearing stations, which target upper and lower body muscles. Then there are the cardiovascular stations, which condition your heart and lungs. The idea is you move directly from station to station.
At each one you’re required to work up a sweat for roughly 30 to 40 seconds.
It might sound like a major effort, but circuits are so quick-moving that you’ll forget all about the sweat and focus purely on the fun. Now, let’s get cracking.

why circuits work

Circuits are fantastic because they use lots of movements. This means you’ll work several muscle groups at once, while pushing your balance and coordination. And you’ll be zipping from one circuit station to the next so your heart rate will stay up.
Add this total body workout to your regular power walk, jog or cycle and you’ll soon notice major improvements in both body shape and tone. Why?
Because it includes some of the most effective weight-bearing and cardiovascular exercises around. Aim to go through the circuit twice, then build up to three or four times.
You need to do this three to four times a week, with at least one day’s rest between workouts, particularly when starting out. Perform the nominated number of repetitions for each exercise in the order listed and move quickly between stations, preferably with no more than 20 to 30 seconds rest. This circuit doesn’t need any training equipment. To progress, add more stations or repetitions.
NB: Do a light stretch beforehand for five minutes. For the cool down, repeat and hold stretches for 20 to 30 seconds.

1. squats

Standing with your feet shoulder-width apart, contract and pull your abs in so that your tailbone points to the floor and your spine is in a neutral position.
Keep the chest proud, neck long, shoulders back and down. With your weight towards the heels, bend your knees and lower into a squat.
Point your toes either straight ahead or turn them out slightly, making sure your knees are pointing in the same direction. Allow your arms to move forward to help counter balance you, then stand up.
Do 20 repetitions.
• Strengthens quadriceps, hamstrings, buttocks and lower back.

2. push-ups

Kneel on the ground on all fours with your hands slightly wider than your shoulders.
Bring your hips down until your back is straight and brace your abs. From here, lower yourself by bending your elbows out to the side and stop about five to 10cm off the ground. Think posture, long spine, shoulders pulled back, chest out, and no rounded backs. Push up through the heel of your hands. Do 15 repetitions. The advanced version is to rest on your toes.
• Strengthens chest, front shoulders, triceps, abdominals and spine extensors (muscles along spine).

3. ski jumps

Find a line in the grass or draw an imaginary line. With your feet shoulder width apart, jump from side to side.
Be sure to land softly, knees and toes pointing straight ahead. This one is tough. Time yourself for one minute or do 60 reps, trying not to stop. Need motivation? Picture those jiggly bits melting away.
• Improves fitness, strengthens heart and works on agility and balance.

4. backward stepping lunges

Stand with your feet shoulder-width apart, tall posture, chest lifted, shoulders back and imagine you’re standing on two railway lines. Step backward onto the ball of your foot, maintaining the line of the track.You will need to step far enough back to allow both legs to form two perfect right angles, keeping the back heel lifted. Avoid tipping forward or looking down, fix your gaze on the horizon instead, and imagine you’re balancing a water bottle on your head.
Keep your tailbone under your head. Push up and return to the standing position and switch legs. Do 20 alternating lunges.
• Strengthens buttocks, quadriceps, hamstrings, core stability and balance.

5. step-ups

Using a small step, step up and down quickly. Lead with one leg 20 times, then switch. Always think posture. This means long straight torso, shoulders back and down, and abs pulled in. Check your knees and toes are pointing straight ahead, and be light on your feet.
• Increases fitness level, raises core temperature, strengthens buttocks, quadriceps and hamstrings.

suit yourself

• Tailor your circuits to suit your needs or to keep things interesting. Circuit A could include leg training and cardio stations, Circuit B mainly cardio stations, Circuit C all upper body stations with a few cardio stations, and Circuit D everything.
And remember, it’s important to be working for at least 30 minutes.
Perspiration is the key.
A good guide is how much huffing and puffing you’re doing.We’re definitely looking for some heavy breathing. If you’re not working with intensity you won’t get the results you deserve.
two is better than one
• Circuit training is always more fun and motivating when you’re training with someone else. Try getting some workmates to exercise with you, or maybe some family members.
Having two people or more also increases the amount of things you can do, for example, tag team push-ups could be another station or perhaps a running relay.
You can keep each other motivated and brainstorm new activities.

Strength Training Is For Every Body

Posted on by

A visit to your local health club weight room will reveal a space filled with dazzling steel and chrome machines. Not long ago, these modern-day “torture chambers” were places for dedicated body builders, mostly of the male gender who had very little body fat and a whole lot of rather large, hard-to-miss muscles. There was a distinct aura to that room, a feeling of raw power and intimidation. The moment you entered, something told you to get out quickly – you didn’t belong there.

Not so today. Although the appearance of weight rooms today has remained somewhat the same, the game has changed and so have the players. Where once only getting “bigger muscles” was the goal of strength training and mostly men participated in the routine; today, women and men alike; young and old; thin and fat; healthy and not so healthy are finding their way into weight rooms and realizing the magic of strength training – beyond simply achieving a beautiful body.

Why all the sudden fuss about strength training? It’s really quite simple. Fitness experts have finally realized that there’s more to being “fit” than just cardiovascular strength. Muscle strength is an equally important component to overall health and fitness. According to Dr. Michael Pollock, chairman of the American College of Sports Medicine’s position paper on exercise guidelines, “With society living long and longer, it makes sense to keep people functionally capable and independent.” Strength training is a means to achieving this end.

Although physical appearance is certainly a plus that comes with strength training as well as a motivation factor for a great number of people, “physique perks” are not the primary goal of strength training participants. There are three additional reasons every body can benefit from strength training, regardless of age.

MAINTAIN AND/OR ENHANCE LEAN MUSCLE WEIGHT
It’s a fact. You will lose 1/2 pound of muscle for every year you age past 20, if you do not incorporate some type of resistance strength training into your exercise routine. Think about that for a moment. That means if you weighed 120 pounds at the age of 20 and you weigh 120 pounds now at the age of 40, you’ve replaced 10 lbs of muscle with 10 lbs of fat, even though your weight is exactly the same. Pretty shocking isn’t it?

We all recognize the health risks associated with excess body fat, but did you know that muscle actually burns more calories than fat? That’s right, one extra pound of muscle will burn 50 more calories a day, just at rest. On the other hand, every pound of muscle you lose will burn 50 less calories a day.

This may explain why you were able to eat more when you were young. And, since muscle is denser than fat and takes up less space (even though you weigh the same), your body doesn’t quite look the same and that size 8 is now a size 12.

Aerobic exercise will help burn the excess fat, but cannot delay the natural diminishing in overall body muscle tissue associated with the aging process. There are no magic pills or treatments…strength training is the only cure.

INJURY PREVENTION AND INCREASED CAPACITY
Skeletal muscles are the major shock absorbers of your body. Some of these muscles work up to 24 hours a day, such as the ones that help maintain your posture as you stand or sit. Muscles help protect your bones and joints every
time you take a step or dance during Jazzercise participation. lt’s easy to see how strengthening your major muscle groups (i.e., the shoulders, arms, legs, back, and abdominals), will diminish the stress of impact forces and lessen the
risk of exercise-related injury.

Strong muscles also help one to perform daily tasks with ease and efficiency. Activities such as climbing stairs, gelling out of bed, lifting groceries and children, cleaning the house and mowing the lawn all become easier to perform.

PREVENTION OF OSTEOPOROSIS
Although strength training cannot turn back the clock on osteoporosis once you have it, recent research indicates that regular strength training can help to maintain bone mass and reduce a woman’s risk of developing osteoporosis.

There you have it – three excellent reasons to start some type of resistance strength training. What does it take to get those muscles in shape? Not as much as you may think. You can choose from a variety of resistance equipment. There
are weight machines, free-weight dumbbells, wrist/ankle weights, bands, balls, or even your own body weight with calisthenics. Naturally, your fitness level and goals will dictate what type of equipment is best for you.

In terms of recommended training routines…if you ask ten different experts, you’re likely to get ten different answers. There are numerous routines for increasing strength depending on your specific goals. Working out “hard” and “long” may elicit greater improvement in strength, but it also increases your risk of injury. So why not take a sensible,
yet effective approach.

After years of research, here’s what the experts have found:

  • Frequency of training: Minimum of two times per week.
  • Number of Repetitions: 8-12 per set
  • Number of Sets: Minimum of one set per muscle group.
  • Number of Exercises: 8-10 exercises which focus on the major muscle groups.
  • Movement Speed: Slow to Moderate
  • Amount of Weight: Enough to fatigue your muscles by the last few reps. (8-12 reps for strength training, 15-20 reps for endurance training.)

Isn’t it great! You don’t have to spend hours in the gym to significantly improve your strength. You can be in and out in as little as 20 minutes. Now, that’s a schedule we all can live with!

Remember, you don’t have to be in perfect shape to work with weights. Strength training is now considered an important component of a weight loss program;  along with diet, aerobic exercise, behavior modification, and is recommended for people suffering from certain types of arthritis and chronic back pain. Once believed dangerous for the elderly, research has confirmed that a low to moderate resistance strength training program is safe for the older population and people with high blood pressure or heart disease. Of course, if you happen to be one of those people in less than perfect shape, be sure to get your doctor’s “OK” before you start lifting away!

What are you waiting for? Now’s the time to turn your body into a strong and efficient, lean and mean calorie-burning machine. Strength training is for every body…start your program today!

Physical Power of Positive Thinking

Posted on by

The positive thinker has quite an advantage in
that he is able to achieve his goals much quicker, devote his energy to positive
feelings toward himself and others. He’s able to drain such time consuming
thoughts, as resentment, irritations, guilt reactions, and annoyances that have
collected throughout the day and refill his mind with refreshing and happy
thoughts.

Love and positive thinking is the internal force that gives you new hope, joy
and vitality. It’s for people who truly want a powerful new lease on life!!!
Remember that your brain is the central power
station of the body. A diet that consists of mainly junk foods and sugary
carbohydrates will cause physical illness to the brain when, on the other hand a
proper nutritional diet promotes positive thinking which frees you from mental
conflict and helps you to achieve success that much sooner.

The positive thinker is able to love someone besides himself, and with the world
so full of hate, only proves the fact that the diet of today is full of junk
food. Hate will only tear your mind apart further. That’s why you naturally feel
physically good when you’re happy — your entire body is well nourished and
working together — now, isn’t that what bodybuilding is all about!?

You CAN adapt your self to any change whether
it be in diet or physical exercise! Remember, the mind governs the body. Harmful
thoughts such as: fear, hatred, anxiety and over sensitivity originate when your
brain cells are starved. Positive thinking is impossible when the mind is
undernourished, and a mind that is constantly undernourished becomes touchy and
irritable.

Your mind along with your body must be kept in top physical condition, otherwise
it will dwell on destructive thoughts towards yourself and others. With the
correct diet you are able to think positive and encourage yourself through a
tough bodybuilding routine — and the results will appear much faster.

Four Keys to Successful Bodybuilding

Posted on by

Mental Attitude

As long as you have the desire to physically develop your body — that’s half the battle! How you feel about yourself is extremely important. Ask yourself how much bigger you’d like to be, then go after that goal! DO NOT let anything get in your way. Gaining muscular weight is very personal. Only you can put out the effort — and only you will get the rewarding results!

Your mental attitude is the first thing you should deal with — you not only have to prepare your body but, your mind too. Believe in yourself! There will be many times when a strong mental attitude towards yourself is just what you need to get you through a difficult day of training or perhaps keep you on that diet. Nothing at all will stop you from being successful. You are at the wheel — think positive — and follow this program and you’ll be amazed at the muscular weight you will see in a matter of weeks.Diet

You might think that gaining weight is now problem — you simply overeat! Right? WRONG! To increase your body weight as a bodybuilder means to increase your muscular weight. This makes a special nutritional diet extremely necessary. A DIET THAT IS BOTH HIGH IN CALORIES AND HIGH IN PROTEIN IS THE ONLY WAY TO GAIN SOLID BODYWEIGHT!

Many people who have failed in building their bodies properly were just not eating enough of the right foods. You can exercise, train night and day, but, if you are not supplying your body with proper building materials (nutritional food), then you are wasting your time.

The number one rule for your diet is to completely avoid “JUNK FOOD”. What makes a certain type of food junk? The fact that the nutritional value of its contents is ZERO!! In other words, it’s like eating dead food. It does absolutely nothing to increase the quality of your blood, heart, lungs and mind. Modern technology has promoted such food by demineralising, devitaminising, and bleaching food to the extent that by the time it’s available to the consumer — it’s absolutely USELESS!! In fact it does us more harm than good. The ice cream, cakes, candy, soft drinks, tea and coffee filled with refined white sugar decays in your body and clogs your vital organs with slimy, sticky poisons until those parts of your body can no longer function. Now, is this any way to build muscular weight?

Start your day off to a super start with a good breakfast. It should consist of eggs, and bacon, plus a protein drink made with milk. Avoid dry cereals no matter what the advertising tell you. Confine you meals to wholesome foods that will benefit you health and help you build strong muscular weight. Supplements are also very helpful. Take vitamins in tablet form and include wheat germ in your meals whenever you can. When you plan and prepare a meal think of the nutritional value first. The most important basic food items are: milk, eggs, lean meats, fowl and fish. These foods should be consumed in large quantities. Other important foods include fruits, vegetables, nuts and soups. They will round out your diet along with your vitamin supplement. Rest & Relaxation

Rest and relaxation is also an essential part of your bodybuilding program. Studies have been conducted which have proven that a loss of sleep results in loss of accuracy in perception, memory and reasoning. A late evening on the town, or perhaps just a sleepless night usually results in a very disorganized day after. You find it difficult to perform many tasks that require physical and mental co-ordination, and your endurance is greatly weakened.

Relaxation is of utmost importance in the field of bodybuilding. When you train and exercise, your muscles get quite a workout. That is why it is extremely important to learn how to relax those muscles, so they can look forward to a night of complete rest, which is necessary for tissue repair and growth.

Just because you spend 8-10 hours in bed, does not mean that you have relaxed your muscles for that period of time. In fact, even when you are asleep you are not totally relaxed. Tensions have built up through-out the day, and remain in the muscular system and these tensions result in sleep that is not beneficial.

Perfect relaxation is vital to increase muscular growth, so, if your job causes you many tense moments through-out the day, then, you must try to relax as much as possible in the evening. A high protein meal after a heavy training program (described later), is the most effective way to achieve complete relaxation.

Eating too much food before you go to sleep will make it extremely difficult to sleep, however, going to bed on an empty stomach could be worse. Each individual is different What you have to remember is that YOU ARE IN CHARGE of your own body, so, it’s up to you to find out what works best for you.

Try to control those late nights and you’ll find that adequate rest is not only important, but tremendously rewarding. If you get to bed about the same time every night and get at least 8 hours of good sound sleep, then, your body will thank you by growing strong muscular weight. Complete 100% rest at night will prepare you for a successful and fruitful training session the next day.Exercise

EXERCISE FOR ADVANCED TRAINING YEARS — AND HELPFUL HINTS FOR EVERY BODYBUILDER!! In order to get the most out of your exercise routine, you must provide your body with complete muscle stimulation. For this, heavy weights are necessary. You will perform all the movements in 5 sets of 5 repetitions, using the most weight that you can handle. Begin with light weights the first two sets of each exercise, this will enable you to warm up. The remaining 3 sets should be done quite vigorously in order to attain the best results. Approach those weights as if you are going to destroy them. TAKE CHARGE!! You are in control!!

You have probably read about bodybuilders who spend numerous hors training 6-7 days a week. Experts now recommend shorter programs for only 3 times a week or more (if you are on a split schedule). If your muscles disappear when you shorten your program — then — they weren’t worth having to begin with. Muscles that are well nourished — will not disappear in a matter of days or because you’ve cut down on the training time. The gains you make from this system will be the most effective and will stay with you a long time!!

Quality, not quantity is important. many bodybuilders work out too long, instead of working out for shorter periods and making every short minute count. In other words give it all you’ve got!! total effort and a positive attitude is how you should approach every training session — and it’s with this enthusiastic disposition that your results will appear much faster.

Follow program 1 for 4 weeks (3 times a week), then go on to program number 2 for the next 4 weeks. REMEMBER: to add more strength and muscle to your body you must add more weight to your exercises, eat good nutritional foods, and get plenty of rest and relaxation and you’re on your way to a stronger and larger muscular shape.


PROGRAM NO. 1

PROGRAM NO. 2

SIT – UPS

As many as you can do

SIT – UPS

As many as you can do

LEG RAISES

As many as you can do

LEG RAISES

As many as you can do

STANDING DUMBBELL PRESSES

5×5

CHIN TO BACK OF NECK

6×5

SQUAT

5×5

SQUAT

6×5

DEAD LIFT

5×5

FRONT SQUAT

6×5

BENCH PRESS

5×5

DUMBBELL BENCH PRESS

6×5

BARBELL ROWING

5×5

SINGLE ARM

6×5

BARBELL CURL

5×5

DUMBBELL ROWING

6×5

SEATED DUMBBELL

6×5

CURL

6×5

Simple Proven Formula for Weight Gain

Get a physical check up before you begin a bodybuilding program. Make sure you have no internal problems or some type of physical flaw, that will prevent or delay you from satisfactory progress. It’s always wise to get advice fro a good medical doctor. If you are in good health, proceed to the next step.

Revise your diet so that it’s well-balanced — include 2 quarts of whole milk everyday as well as the necessary food supplements.

Get at least 8-9 hours of sleep per night.

Do not engage in any form of vigorous or competitive athletic activity.

Do everything to maintain a calm, pleasant mental outlook.

Train 3 times a week on alternate days, or use the ‘split routine’ — as suggested here.

The Functional Training Craze

Posted on by
By Jesse Cannone CPRS, CFT, SPN

In the past few years I’ve seen a huge
transition in the fitness industry. More and more people are using functional
training, and some argue it’s the only way to train. The purpose of this
article is to give people an understanding of what functional training is, and
what it does and does not do.First, lets look at what functional actually means.

Functional 1. capable of operating or functioning, 2. capable of serving the
purpose for which it was intended (Webster’s Encyclopedia 2nd Edition, 1996)

Based on that definition, you can draw many
conclusions as to what is functional. Depending upon who you ask, you will most
likely get a diverse variety of responses as to what is functional. All human
movement is a combination of various functions. Human movement cannot take place
without muscular function. According to the functional training “experts”,
functional training use s b ands, balls, free-weights, and plyometric exercises
in an attempt to condition the body in an un-stable environment. Many of the
experts feel that performing exercises that mimic activities or specific skills
is the most effective way to train, regardless of ones goal.

What is the safest, most efficient and effective way to optimize human
performance?

Factors Affecting Human Performance

In order to maximize human performance, you must have a good understanding of
what affects performance. The factors that play the greatest role in performance
are: Power (Strength and Speed), Agility (Flexibility/Mobility/Stability),
Cardiovascular and Respiratory Conditioning, Sport Skill (Neuromuscular
Coordination and Efficiency), and Genetic Potential.

Let’s take a look at each factor and determine which training methods are
going to deliver optimal results. By optimal results, I mean the greatest amount
of improvement, with the least amount of risk, and in the shortest amount of
time.

Power

Power = Force x Distance

Time

Power can be increased three ways.

1. Increase Force (Strength)

What is the most effective method of increasing strength and/or muscle tissue?
In my opinion, High Intensity Strength Training is the most productive, safe,
and time efficient approach available. I am not stating that one set of each
exercise is the best choice. My definition of High Intensity Training is:
training to momentary muscular failure, with brief and infrequent workouts in
which all variables are prescribed based on the individuals: goals, age, current
fitness level, fiber types, personal preference, and past experience.

The purpose of strength training is to increase strength and lean body mass, NOT
for training a specific skill or movement—that’s called practice! People
strength train for many reasons and there are many methods that work. For years,
many trainers and coaches have had their clients and athletes perform Olympic
lift s b ecause they feel it will transfer over into the performance of their
skill. Numerous studies have shown that the neurological transfer of skills is
not optimal unless the skill is practiced EXACTLY as it is performed in
competition. Therefore, performing power clean s b ecause you play football is
NOT optimal. Performing power-cleans will only get you better at performing
power-cleans! Focus on increasing strength and lean body mass, and practice your
skill exactly as it is performed during competition.

2. Increase Speed

Increasing the speed at which a skill is performed is another great way to
improve power. Speed is primarily predetermined by the individual’s genetic
make up. However, that does not mean that you cannot improve speed by practicing
the skill EXACTLY as it is performed in competition. A great deal of focus
should be placed on perfecting the technique. By practicing the skill in this
manner, you will improve neuromuscular efficiency, which will result in faster
and more accurate performance.

3. Increase Distance (flexibility/range of motion)

Increasing flexibility is another way to improve power. By increasing
flexibility, you increase the distance that force is applied which results in an
increase in power.

The safest and most effective method to increase flexibility i s b y performing
full range of motion exercises and incorporating a sound stretching routine.

Agility

Improving ones agility is another way of optimizing performance. Agility drills
should be SPECIFIC to the activity or event. For example, having someone do
Plyometric jumps off of boxes is NOT specific to someone who plays basketball!
Yes, a basketball player jumps, but not off of boxes. Having the athlete
practice jumping from the floor would be much more specific to their sport.
Always ask yourself, “What is the goal?” “Is what I’m doing going to
give me the outcome I desire?” “Is it optimal?”

Cardiovascular and Respiratory Conditioning

Increasing cardio/respiratory output and endurance is another factor that has a
major impact on performance. This topic is one of such importance that it is
beyond the scope of this article. In general, if you increase the individual’s
cardiovascular and respiratory output and endurance, there will be a
corresponding increase in performance. Cardiovascular training should also be
specifically geared towards improving the individuals conditioning in the
metabolic pathway in which they compete or perform. For example, someone who
plays tennis should primarily train at a slow to moderate pace and incorporate
bursts of high intensity effort. Interval training would be a good choice for
this individual. Keep the training specific to the individual.

Sport Skill

This is an area in which there is a lot of confusion among many athletes,
coaches, and trainers. Skill acquisition and strength levels are two completely
different things. Therefore, they should be trained separately, and with
different methods. In order to optimize the performance of a specific skill or
movement, it needs to be practiced EXACTLY as it is performed in competition. It
ha s b een shown that each activity or movement has it’s own neuromuscular
pathway, and that just because a movement is similar does NOT mean there will be
a positive transfer or carryover of skill. In order to maximize performance the
individual should attempt to perfect their movement or skill with endless hours
of practice. The goal of practice should be to improve the technique, accuracy,
and increase the speed at which the skill can be performed. This topic was
addressed earlier in the section titled “Increase Force.”

Genetic Potential

This is the factor that I have found to have the greatest impact on human
performance. Genetic potential is something many people overlook. Regardless of
what methods of training I use, I will never be a world-class marathoner. I can
train twice a week or I can train 5 hours a day, it still won’t change the
fact that my body wasn’t designed to excel at endurance activities. I hear of
too many coaches and trainers having people follow dangerous training programs
in an attempt to drastically improve their performance. This is not to say that
you cannot improve performance. When training yourself or a competitive athlete,
always set realistic goals. As stated earlier, the best thing to do is utilize
the most effective methods available and work hard!

Difference s between Functional Training and Machine Based Training

Most, if not all of the so-called functional exercises, fail to supply constant
and variable resistance. Most quality machines supply constant tension and
variable resistance based on the strength curve of the particular muscle, and
track proper joint function.

For example, compare dumbbell bicep curls on a Swis s b all to a bicep curl on a
quality machine (such as Hammer Strength.) While performing the dumbbell curl,
there is no tension on the biceps in the bottom or top positions. The resistance
is greatest when the dumbbell is perpendicular to the floor. The amount of
stimulus is also decreased due to the fact that the individual must balance
his/her self on the ball. While using a machine, there is constant tension on
the biceps and the amount of tension varies during the exercise based on the
strength curve of the biceps muscle. Which is going to make the individual
stronger? Which is going to stimulate more muscle fibers in the biceps?

In my opinion, machine based training is by far superior if the goal is to
increase strength, and/or muscle tissue. Keep in mind that more muscle equates
to a faster, stronger, and better athlete, providing they practice their
specific skill or movement.

This is not to say that functional exercises serve no purpose. There are
benefits to functional exercise; just not as many as some people are lead to
believe. Exercise selection and the training methods used should be based on the
individual’s goals. Instances where functional training may be effective would
be in individuals who need to improve balance, stability, and neuromuscular
coordination.

Below is a chart that shows the differences between Functional Training and Machine Based Training.


Machine-Based Training Functional Training
Provides constant and variable
resistance
Movement tracks proper joint function
Effectively overloads musculature (if
used properly)
Safer to perform
Many machines available to work every
muscle in the body		 Very effective at improving
balance, stability, and coordination
Does NOT effectively overload target
musculature
Does NOT provide optimal transfer of
skill performance
Very difficult to measure and monitor
progress
Higher chance of injury


Conclusion

Functional training obviously has some benefit, and can be a great addition to a
well-designed strength program. However, I personally feel it should never take
the place of a structured strength training routine. I recommend using a
combination approach, which utilizes machines, free-weights, bodyweight, balls,
bands, and anything that is going to deliver the desired results. Always
remember that training for strength and/or increases in muscle tissue and
training for skill are two completely different things. When designing or
assessing a training program the following questions should be asked. What is
the goal? Is it time efficient? Is it safe? Is it delivering the desired
results? Is it optimal?

References

1. Schmidt, R. A : Motor Learning and Performance – From Principles to
Practice. Human Kinetics Books; Champaign , IL 1991

2. Bryzcki, Matt : A Practical Approach to Strength Training, Masters Press;
Indianapolis , IN 1995

3. Magil, R : Motor Learning – Concepts and Application, 4th Edition, C. Brown
Publishing, Madison , Wisconsin 1993

4. Chek, Paul : What is Functional Exercise? (Article), C.H.E.K Institute

5. Calais-Germaine, Blandine : Anatomy of Movement, Easterland Press, Seattle ,
WA 1993

6. Tortora, Gerard, J : Principles of Human Anatomy, 5th Edition, Harper Collins
Publishers, New York , NY 1989

7. Stein, Alan : Improving Athletic Power (Article), Hard Training Newsletter

8. Manny, Ken : Skill Development : An Open and Closed Case (Article)
www.naturalstrength.com

9. Kielbaso, Jim : Plyos – My Story (Article) www.cyberpump.com

For a leaner stomach, exercise and get good nutrition

Posted on by

How do I get a lean stomach?
Best results are exercise, and menu planning for nutritional benefits. Each person is different, and needs a specialized plan to eat certain foods, especially for allergies.

Exercise should include abdominal muscle strengthening: contracting your stomach muscles for strong “abs,” and optimal pelvic area for circulation. This is called the abdominal crunch. To accomplish this, lie down in a horizontal position, bend your knees, and place your feet flat on the floor. Roll your upper body forward, contract your stomach muscles, and release after holding for a count of 15 or 20, then let go. Repeat as many times as possible, being sure not to push hard beyond your ability. Start slowly and steadily build up. Make this a daily routine.

Lift your shoulder blades off the ground, hold the pose, contract your stomach mus cles and lower yourself slowly. Repeat this three or four times, gradually building up. Most exercises need to be done every other day for the rest of your life.

Get a bicycle with a comfortable, padded seat and start moving your legs vigorously.

Ride around our beautiful island and take note of the beautiful scenery as you are increase your circulation. For beginners, take it slowly to start and you will reap your rewards. It is advisable to consult with your doctor before embarking on any exercise program.

Ask your nutritionist about high energy foods that will help you build muscles and strength. Remember, it takes work, time and your patience for as much as several months to achieve optimum results.

The true affects of Caffeine on our bodies

Posted on by

Caffeine is found in everything from face creams to coffee. But its effects aren’t yet fully known, reports Joanna Bounds.

We’re a nation of drug users. We take our first hit in the morning and many of us continue throughout our working day.

Addicts say they can’t function without their daily dose of caffeine. Globally, we consume 120,000 tonnes of the stuff each year, making it the most widely-consumed psychoactive substance in the world. And most of our caffeine intake comes in the form of a cup of coffee or can of cola.

And while caffeine consumption is deeply-entrenched in society, the “good” versus “bad” debate has been going on for centuries. This may be because caffeine has the same pharmacological effects on the body as many substances deemed harmful – although that doesn’t stop nine out of 10 people throughout the world using it regularly, say Alan Weinberg and Bonnie Bealer, authors of The World Of Caffeine (Routledge). high times There are many ways of ingesting our drug of choice. Besides coffee, tea and chocolate we can get our kicks from “energy” drinks and over-the-counter medicines. In the US there are caffeine tablets, caffeinated waters, and even lickable caffeine-infused lipsticks from US cosmetics company Hard Candy. Yet the effects of caffeine still aren’t fully understood.

“Caffeine’s effects on the body are complex,” says John Miners, professor in clinical pharmacology at the Flinders University of South Australia. “It affects the nervous system, the brain, the bodily organs, respiratory system and metabolic activity. But there’s still a fair amount of work left to be done on caffeine.” What is known for sure is that caffeine causes the body to release adrenaline, resulting in the “fight or flight” response, which enabled our hairy ancestors to run from sabre-tooth tigers. And, of course, gives you that morning buzz.

But, in the case of caffeine toxicity, it’s also been proven that it can be a killer. High doses of caffeine have resulted in roughly 20 deaths in Australia. The last fatality occurred a few years ago, when a 25-year-old woman collapsed in a bar after drinking a guarana-based tonic (which has since been taken off the shelves). Because the woman had a heart condition, she was careful to keep her caffeine intake low, yet the drink’s packaging did not indicate its high caffeine content.

“Some caffeine-based drinks are called “smart”, “happy” or “energy” drinks,” says Rebecca Smith, food policy officer for the Australian Consumers Association (ACA). “Others are marketed as a thirst quencher and are not the best way to rehydrate after exercise as caffeine inhibits the absorption of water.” The proliferation of such drinks has led to the Australia New Zealand Food Standards Ministerial Council forming a policy stating that caffeine cannot be added to any other products besides cola and energy drinks and those that do contain caffeine must be labelled clearly.

“There is no doubt that the concentration of caffeine in soft drinks and energy drinks has a marked pharmacological effect, which people need to be aware of,” says Professor Miners. “People monitor the amount of caffeine they drink but are unaware of the concentration of caffeine in other products. Energy drinks are the main area of concern.”

Even though death by coffee isn’t a concern for most of us, kick-starting the day with a large latte can lead to a caffeine addiction.

“Caffeine has the same sort of mechanism as cocaine or heroin, but
obviously with much less effect. This is part of the reason why people become
addicted to it,” says naturopath Ilana Lamont.

If you’re trying to kick the habit she advises weaning yourself off caffeine, rather than going cold turkey, and says withdrawal symptoms can include headaches, fatigue and depression. And it doesn’t take long for withdrawal symptoms to kick in.
“A lot of people get tired and depressed when they are coming down from the effects of caffeine,” says Lamont. “And that can be as soon a couple of hours after they’ve drunk their last coffee. Which is when they reach for the next cup. So it’s a vicious cycle.”
addicted to mug And be aware, says Professor Miners, that caffeine ffects people differently.

“In terms of effects on the body, and the rate at which it is eliminated, individuals handle caffeine in different ways,” he says.

“It’s influenced by factors such as age (children eliminate caffeine more quickly) and whether you smoke or not. Smokers eliminate caffeine at twice the rate of non-smokers. That’s why some people get heart palpitations and others don’t, and why it keeps some people awake but not others.”

And caffeine-induced insomnia isn’t urprising when you think that, if you drink a large cup of coffee at 3pm, 50 per cent of the caffeine will still be in your body six hours later. The reason it keeps you awake, says Lamont, is because the caffeine is stimulating your brain at a period of time when it’s not meant to be active.

Some people should avoid caffeine more than others. Pregnant women are especially at risk, as revealed by a study by Aarhus University Hospital in Denmark earlier this year. It showed that women who drink more than eight cups of coffee a day triple their risk of having a stillborn baby compared with non-coffee drinkers. A report in the Lancet Medical Journal also revealed that women who drink more than one cup of coffee a day are half as likely to conceive as those who drink less than a cup a day, as caffeine stimulates the production of chemicals in the body that slow conception.

user friendly But it’s not all bad news – caffeine does have ome positive effects too. Researchers at the University of Queensland have discovered that giving prematurely-born babies minute amounts of caffeine, rather than the drugs that are currently used, is a safer option when it comes to treating breathing problems.

Caffeine is also useful when it comes to the morning-after. A hangover equals a headache because alcohol enlarges the blood vessels in your brain. Caffeine does the opposite and constricts blood vessels, hence its use in over-the-counter painkillers.

It’s been proven that drinking a cup of coffee before exercising enables you to work out for almost a third longer. Plus, researchers at the Australian Institute of Sport have discovered that caffeine triggers muscles to start using fat as an energy source instead of carbohydrates.

So, is caffeine good? Or is caffeine bad? The solution to the onundrum, says Lamont, is to carefully monitor how much you’re putting into your body.

“Keep a log of how much chocolate, ola, coffee and tea you’re having each day,” she says. “Have a couple of cups of coffee a day, but not eight or nine, and drink lots of water to counteract its diuretic effect. Keep your intake to a minimum and you won’t be doing your body as much harm.”

beauty buzz As well as putting affeine into your body, the latest innovation is rubbing it into your skin. Facial toners, cellulite creams and body-contouring products now often contain caffeine, with companies claiming that it helps to firm and tighten.

French cosmetics company Clarins uses caffeine in some of its products, including face creams such as Contouring Facial Lift, and Shiseido’s celebrated anti-cellulite Body Creator also contains caffeine. The Fuji Spinning Company in Japan has even manufactured caffeine-infused underwear which, it claims, helps activate fat-dissolving enzymes.

Beauty insiders claim that caffeine-based creams work as diuretics, draining fatty cells of fluid resulting in firmer skin. But health professionals are dubious about the beauty benefits of the drug.

“It’s difficult to see the reason for including caffeine in beauty products,” says Professor John Miners.

And naturopath Ilana Lamont thinks it may just be another in a long ine of wonder compounds touted by cosmetics companies. “I can see no viable way that caffeine does anything,” she says. “I think it’s little more than the latest trend in the beauty world.”

Be fit and enjoy a healthy heart

Posted on by

Young adults who are unfit are three to six times more likely to develop diabetes, high blood pressure and other ailments in middle age that put them at greater risk of heart disease or stroke, according to a new study.

The study in the Journal of the American Medical Association found that increasing fitness decreased the risk by as much as 50 per cent.

The study was published in the Journal’s December 17 issue.

“If all the young adults in our study had been fit, there would have been nearly a third fewer cases of high blood pressure, diabetes and metabolic syndrome,” said Mercedes Carnethon of Northwestern University, lead author of the study.

“Given the epidemic of obesity in the United States and the decline in people’s physical activity, its important that Americans take steps to improve their physical fitness.”

Heart disease and stroke are the first and third leading causes of death for Americans.

According to the National Heart, Lung and Blood Institute, nearly 13 million Americans have heart disease and nearly five million have had a stroke.

The study is the first major one to research how the role fitness plays in the development of coronary risk factors in healthy young adults.

Researchers tracked more than 4,400 men and women between the ages of 18 to 30 for 15 years, but about 2,500 had their cardiopulmonary fitness retested after sevenyears to measure changes in fitness.

Fitness was measured with an exercise treadmill test

A mans workout

Posted on by

If you’re a regular Aussie bloke looking to get in shape, we’ve got good news.

When it comes to shifting fat and gaining muscle, it seems men have won the lottery. Thanks to their physiological make-up, men (the lucky buggers) can do both quicker and with less effort than women.
This is largely due to the fact that women tend to store fat on their hips and thighs, while men more commonly put it on their middles.
A little padding around the butt and thigh area might not be the stuff dreams are made of, but it’s entirely natural. Women are designed (physically speaking) to bear children and that means they need to store a little excess fat to support a child if needed. Men have no physiological need to store excess fat. Accordingly they are able to shed it easier.
“It’s a scientific fact that a beer belly is easier to get rid of than thigh or bottom fat,” says Professor Stephan Rossner, director of the Obesity Research Program at Luddinge Hospital, Stockholm.
“A beer belly is easier to mobilise and responds more quickly. Women don’t have the ability to shift weight like men do. That’s just the way it is.”

thinking it through
Studies have also shown that men are one step ahead of women when it comes to sticking with a diet or exercise program. Why? Because once they decide to shed fat and gain muscle, they do it.
There’s also the fact that men have often been raised on exercise.
“Men are encouraged to get involved in sport when they’re young,” says Katy Try, head trainer at Golds Gym in Sydney.
“If people exercise when young it’s much easier to reactivate that when older. If you have had no exercise history it’s harder to get started.”
Unfortunately it seems that many Australian men (women too, but we’re not focusing on them today) are finding it very hard to get started. At this point in time about 65 per cent of men (and yes, 55 per cent of women) are considered overweight. If you’re a bloke, and you’re part of that group and would like not to be, don’t panic – there are ways and means. As we said earlier, being a man means losing weight and gaining muscle shouldn’t be that hard for you. If it does get tough you can comfort yourself with this thought – it’s harder for women!

making a move
Of course, even men need to do it right. That means watching what you eat and getting plenty of exercise. By exercise we mean cardiovascular workouts (think walking, jogging or playing footy) and resistance training such as lifting weights. If you can, you should get some cardiovascular exercise every day. Weights can be performed anywhere from three to five times a week.
But don’t get too caught up with exactly how much weight you’re lifting, says Try.
“Correct technique helps build the muscle, not just the actual weight,” she says. And for those blokes who worry only about the “mirror muscles” it’s time to rethink your workout. Your exercises should be more balanced. “Many men tend to worry about the muscles they can see and forget about the others, but that’s not a good idea,” says Try.
Kelly Baker is a fully qualified personal trainer.
hey fellas

10 reasons why men should be working out

  1. It will help lower your blood pressure.
  2. It will decrease your chances of coronary heart disease.
  3. Your energy levels will go through the roof.
  4. You can greatly ease lower back pain.
  5. Your body will be a lean, mean fighting machine (or closer to it anyway).
  6. Stress levels will drop.
  7. You’ll lose fat.
  8. You’ll build strong bones.
  9. You will rev up your metabolism, meaning you can get away with eating more.
  10. It’s fun. Really.

 

  1. Dumb-bell shoulder press.
    Hold a dumb-bell in each hand and sit on a fitball or bench. Plant your feet flat on the floor about hip-width apart. Once you’re comfortable, push your weights up over your head until they almost touch. Slowly lower to about ear level and then repeat. Ensure you don’t lock your elbows at the top of this movement and keep steady. Form counts! 
    Gives you: sensational shoulders.
  2. Triceps kickback 
    Rest your left lower leg on a weight bench. Grasp a dumb-bell in your right hand. Lean forward at the hips and place your left palm on the bench. Bend your right elbow so your upper arm is parallel to the floor, palm facing in. Straighten your arm out behind you. Slowly return to the starting position and then repeat. Don’t forget your left arm! 
    Gives you: buff backs of arms
  3. One-arm dumb-bell row 
    Stand with your right lower leg resting on a weight bench. Grasp a dumb-bell in your left hand. Lean forward at the hips and place your right palm on the bench. Drop your left hand down. Then pull your left arm up until your upper arm is parallel to the floor and your dumb-bell is near your waist. Gently lower and repeat. Both arms please!
    Gives you: Gorgeous upper back.
  4. Dumb-bell chest
    Press Lie on the bench with your feet flat. Push your weights up so that your arms are directly above your shoulders. Lower the dumb-bells until your elbows are just below your shoulders. Then, push the weights back up. Move with control and don’t allow your elbows to lock or your shoulder blades to come off the bench. 
    Gives you: an amazing chest.
  5. Ball crunch 
     To get in position, rest your back (all the way from shoulder blades to tail bone) on the round curve of the ball. Ensure your head, neck and also shoulders are above the ball. Your knees should be bent and feet flat on the floor, roughly hip-width apart. Once you’re ready to get going, cross your hands across your chest. Then, curl up and forward. Hold for a second at the top of the movement and then gently lower. 
    Gives you: killer abs.