November 29th, 2008
Quite often a client will come into the gym discouraged with their exercise program. The common complaint being lack of results. They give a list of activities they are doing but still do not see any changes in physical appearance. Yes this can be attributed to many variables but one of the key elements to consider is intensity.
We need to ask, what constitutes exercise? Is all physical activity considered exercise? The answer is no. Unfortunately there is not a general number or percentage that can be given to state that an activity is exercise. Exercise should be defined as an activity that is harder than what you may do on a daily basis. And this definition is going to vary for all individuals. It will be specific to an individual’s background, possible limitations and current fitness status. What may be considered an exercise for one person may not be for another. For instance if you usually go for a walk each night after dinner, then walking (at this pace) would be considered physical activity not exercise. If you ride your bike to work everyday, cycling (at this pace) is going to become physical activity for you and not exercise.
Let’s explain.
When you first try an activity, it is new to you and your body feels challenged by this unknown stimulus. As you start performing this activity on a daily basis, your body starts to adapt and overtime it will become less challenging. The truth is that you are getting better at doing that activity and you don’t need to work as hard. Yes, this is an indicator of some fitness improvement but soon those improvements will plateau. In other words, when this stimulus becomes familiar, the end result will be fewer calories burned and less stress on the body. In order for the body to alter its body composition and for you to see changes in your physical appearance, the body needs to be challenged. This is called the Overload Principle. This principle states that there needs to be a stimulus of higher intensity than usually performed to elicit any adaptations or changes. Without an overload or high enough intensity, the body is not going to change. If your body can get the job done in the status it is presently in, then it’s not going to make extra effort to become stronger or leaner. Your body is concerned with survival not the latest bathing suit fashion.
So what do we prescribe for someone that is “working out” but not seeing the results they want?
First thing to suggest may be to change up their routine. It could be possible that they have been doing the same thing for so long that what was once a stimulus or exercise, no longer is. Instead of using the elliptical, why not try the treadmill, stationary bike or even roller blading? Instead of doing the same exercises like the seated chest press and cable row, why not do a cable chest fly or lat pulldown?
After changing the exercises you are performing, the next step is to appropriately progress the intensity. Your body will start to adapt to this new routine and we need to keep it guessing.
For aerobic training:
A suggestion would be to work at an intensity that is challenging to you. When working aerobically an intensity closest to your anaerobic threshold will elicit the most adaptations. Try not to come into the gym and beeline to the elliptical day after day doing thirty minutes at level four. Your body will soon catch on to that intensity and you will end up burning less calories and causing minimal changes to your muscles. Those calorie counters on the machines should not be your guides. They are inaccurate and are used as a marketing tool to consumers. We all know someone or ourselves that stays on a machine until they burn a specific number of calories. That calorie counter is based on a 150 lb person with no consideration for their genetic makeup or current fitness status. Someone who is more fit will actually burn fewer calories! So lets use the talk test marker. You should be exercising to a point where you are struggling but an intensity where you can still have a winded conversation.
For anaerobic training:
Have you ever seen someone in the gym on the cable row doing repetition after repetition? They have probably completed about fifty and still do not look a bit fatigued. In order to see skeletal muscle changes we need to be working within the anaerobic energy system. In other words, working at a high enough intensity where your muscles fatigue.
The first step is to stay in the anaerobic energy system. A general rule would be completing a set between sixty and ninety seconds. If you were to perform the exercise for longer than ninety seconds, the anaerobic effect would be lost and minimal adaptations would occur. Most people are concerned with the number of repetitions that they are doing. What is most important is the time that the muscle is under tension.
The next step is the fatigue factor. Not only do we need to stay within a time limit, we also need to fatigue the muscle before the set is up. There are two options for fatigue: volitional or momentary muscular failure. Volitional fatigue, a fatigue more realistic for the general client, is a subjective fatigue where they chose to terminate the set when they feel they cannot perform another repetition. Momentary muscular failure, which elicits the most adaptations, is physical fatigue where the client cannot perform another repetition even if they tried.
The key to continual success with an exercise program is strategic variation along with the proper progression of intensity and exercises. Try to recognize what is considered physical activity and exercise in your program. There is a difference and will be reflective in your end results.
References:
Gardiner, P.. Neuromuscular Aspects of Physical Activity. Human Kinetics. 2001.
Katch F.I., V. L. Katch, W. McCardle. Exercise Physiology: Energy, Nutrition and Human Performance. Lippincott, Williams and Wilkins. Fourth Edition, 1993.
Teri Mosey is an Exercise Physiologist and Instructor for Health and Fitness Certifications.
Peak Performance Fitness
http://www.peakptfit.com
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October 10th, 2008
In fitness, like in any other sport, correct performing of exercises is essential. Even if a program is well dosed, divided and individualized, as long as the exercises are not done correctly, no one can expect to achieve the results he/ she expected. Moreover, there could be a risk for his/ her body health and integrity.
Special attention must be paid to the condition of the spine, which could suffer from pathological deformation of the type of cifosis, scoliosis, lordosis or combined problems. These cases are more to be dealt with in the field of kinetic therapy, medical gymnastics, etc. In the other cases, the natural curves of the spine must always be protected and maintained in a safe condition.
In order to reduce the risk of injury, the sportsman must be careful not only with the correctness of the exercises, but also with fortifying spine muscles. The major joints of the body (the coxofemural joints and the joints of the elbow and the knee) must not be neglected, since they are the most exposed to effort.
Regarding the correctness of the exercises, it is recommended that the normal amplitude of a joint not be forced. If the purpose of the training is to increase the mobility of the joints, the body must be carefully warmed up before the flexibility exercises. All the body must be warmed up with aerobic exercises for about 5-10 minutes. This is necessary for gradually increasing the temperature of the whole body, so implicitly of the joints which are going to be involved in the effort. For the same purpose, the stretching exercises are extremely important and effective. Their dosing must be carefully graduated and at the beginning a very short period (8-10 seconds) must not be exceeded.
The technique of performing the exercises is constantly improved, so that the sportsman can reach skills which will be very useful when he/ she tries to learn new and more complex exercises. From the large area of force exercises, one must avoid the positions which involve a moment of pressure of the spine and the partial repetitions which do not open or close a joint completely.
In the case of efforts during which the body is prone to repeated shocks, like running, jumping, special attention must be paid to techniques meant to dampen, to soften the impact. In sports which encourage deformation, partial development of the body, like cycling, tennis, football, it is necessary to try and maintain a balance between the muscle groups which are less involved in effort during specific training and the ones overexerted. Compensating exercises can always be found for every agonist or antagonist muscle. This way the joints involved in exercising are much better protected.
It is also very important to vary the exercises regularly in order to avoid routine, which is very frustrating for the sportsman who trains constantly, for a long time, in the same program. The effort must be carefully dosed so that the sportsmen avoid both overtraining and training below the level of minimum effectiveness.
If you consider these aspects of individual or collective training, the effectiveness of your training will definitely improve.
Gaby Munteanu is a fitness trainer, with over 15 years experience, and editor at http://www.healthfitnessworld.com. HealthFitnessWorld.com - Health, Fitness, Body Building, Weight Loss, Nutrition - Articles and Resources.
HealthFitnessWorld.com is dedicated to providing high-quality, free advices, tips and resources on health, fitness, body building, supplements, nutrition, weight loss, beauty, massage, acne, medicine, depression, massage.
This article may be reprinted or published without the author’s consent as long as the “About” and “weblinks” are kept intact and active.
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October 8th, 2008
Wouldn’t it be great if everyday you had so much energy, so much confidence and so much enthusiasm that you could accomplish anything that you set your mind to do? Below are just three ways martial arts benefits your life:
1. Training martial arts increases your energy. It’s been proven that any regular physical activity increases your energy levels. Practicing martial arts is no exception. Plus, the additional benefits and effects of training martial arts take this increased energy to another level.
2. Training martial arts increases confidence. Practicing
martial arts helps you create a self awareness like no other physical activity. You’ll also be able to get (and keep) your body and mind in tune with one another. By training a martial art, you will learn how to physically defend yourself. This ability gives you the confidence to control yourself in stressful situations. You’ll find that you’ll soon be able to defend yourself physically, emotionally and mentally - and, in turn, excel in your endeavors!
3. Training martial arts increases your enthusiasm. Once you find a martial arts style, school and instructor that suit your needs and help you reach your goals, you’ll become so enthusiastic about your martial art experience that you’ll tell everyone you know. In addition to that, this enthusiasm (along with your increased energy and confidence) will carry over to other parts of your life. Just think about it: If you are full of energy and have the confidence to reach your goals, you are going to be enthusiastic about your job, your family, your hobbies, and your life.
Most people think of martial arts as simply a method of self-defense. While that assumption is accurate, it’s not complete. We hope that none of you ever find yourself in the situation where you need to use your martial arts training on the street; the knowledge that you can defend yourself and your family, however, is comforting and confidence-building. The same energy, confidence and enthusiasm you gain with your self-defense skills carries over into your daily life as well. You’ll be able to use your abilities to achieve your goals, overcome bad habits and make outstanding life changes. Just imagine, after even a few weeks of training in martial arts you’ll be able to concentrate, focus and reach for whatever goals you want.
Now, we know that everyone has different goals in their lives - but that’s the beauty of martial arts. The energy, confidence and enthusiasm you gain from martial arts can be directed towards virtually any goal you have in mind. You’ll be able to work hard towards that promotion. You’ll be able to keep your family life moving smoothly. You’ll be able to reduce your stress while increasing your success. The self-defense aspect of training a martial art is just icing on the cake. Everything else you learn will help you improve your life and if your train properly, you may never need to use self-defense anyway.
Give it a try. You owe it to yourself to increase your energy, confidence, and enthusiasm. Make a commitment to start becoming unstoppable today!
Robert Jones
Master Instructor
Owner, the Academy of Kempo Martial Arts
1-800-508-6141
Mr. Robert Jones runs three successful martial arts schools located in Bellevue, Lynnwood, and Kent Washington. He has been helping families make positive changes in their lives through martial arts for over 20 years. He has also written two guides on how to pick a martial arts school. One for adults and one for parents wanting to pick the right school for their children. He can be reached at martialadvice@hotmail.com or at the Academy of Kempo Martial Arts. 800-508-6141.
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October 7th, 2008
I used to love going to the gym. The sounds, the smells, the
grunts, the groans. Nothing seemed more inspiring. Then
life got in the way. I got busy. Very busy.
Working with my fitness clients and athletes took up a lot of time, and
frankly, I wasn’t too thrilled about taking the time to drive to the
gym anymore. I do have a life, you know. Then there was the
fight for parking not to mention the fact that I had to wait to use the
equipment while someone else finished up his or her workout. I
didn’t really like the music they played so loud I had to shout over it
so my training partner could hear me, and the sales staff was
constantly hounding me for referrals.
But I have to tell you about my new favorite place in the world to
workout. My home studio. In fact, I like it so much that I
recommend that everyone train at home if a gym membership isn’t up your
alley. It’s got everything in it that I want, and everything that
I need to successfully train. AND get this it didn’t cost me an
arm and a leg.
Training at home has been so successful for me and some of my clients,
I’ve set up an online facility that will allow me to personal train
anyone in their home. You can give it a look at
www.thebodymatrix.com. The greatest part about it is you don’t
even need equipment if you don’t have any. Bodyweight workouts
are phenomenal for conditioning and weight loss. Obviously, if
your goals are more specialized, some equipment may be necessary.
Consider this. How much do you have to spend each year for a
health club or gym membership? Now add up all the years you’ve
gone to the gym and all the years you will go to the gym for the rest
of your life. That’s a big chunk of change! When you think
about it, it makes total sense to buy your own equipment and do it at
home.
There’s no drive to the gym. No waiting. No annoying sales
people. You can listen to the music that you want to (or put a TV
in the gym for cardio training). Oh, and the best part is that
it’s always open. Want to get in a good workout on Christmas
day. You can.
Here’s the tricky part. You can’t just go out and buy whatever
equipment seems popular on TV or in magazines. Do that and you’ll
be unhappy in less than a month. You need a plan to determine
what you need in the way of equipment to successfully achieve your
fitness goals.
The following 6 points are MUSTS if you want to save time, money, and maximize your success in a minimum of time.
1. Define your personal fitness goals as specifically as you can.
For any fitness-related goal there are a number of methods you can use
to be successful, but first you have to know where you’re going.
Do you want to get stronger? Do you want to build muscles?
Lose weight or reduce your body fat? Increase endurance?
Reduce stress? Are you preparing for a sport? All the
above? Without knowing that you could end up spending more money
than you need to on equipment that you’ll never fully utilize.
Not to mention you may fail in your attempts to achieve your goals.
2. How much space are you willing to devote to your home gym? If
you’ve only got a 5 x 5 space at home, you’re really going to have to
be efficient. Don’t expect to fit large pieces of fitness
equipment into such a small space. Be realistic. Maybe it’s
time to clear out the room you’re using for storage or that corner of
the garage that is just wasted space. Maybe you’ve got some
space, but you’ll need to make your gym a little more portable so you
can store it away when it’s not in use.
3. Familiarize yourself with your options on types and brands of
exercise equipment. Find out what you’ll be comfortable
with. Would you invest in a house or car without looking at
several options or a test drive? Remember, this is an investment
in you. There are all types of equipment from treadmills and
crosstrainers, to selectorized weight equipment, to barbells and
dumbbells. Check out equipment on the Internet or in
catalogues. Stop by the exercise equipment retailers and actually
see it and even try it out before you even consider buying.
Believe me this is time well spent. When the time comes to
discuss equipment with the appropriate person, be it a salesperson or a
fitness professional, you won’t be completely in the dark when it comes
to determining your wants and needs and end up buying something you
hate or won’t use.
4. Consult with a fitness professional. Take advantage of a
professionals “in the trenches experience” and educational background
when it comes to matching your fitness-related goals with selecting the
appropriate equipment for you. Again, this saves you time and
money by preventing you from wasting money on useless or poorly
designed equipment. You may also find that your fitness
professional may have relationships with fitness equipment retailers
which will allow you to buy your equipment at a discount.
5. Always buy top quality equipment from a reputable retailer.
Yes, it costs more money, but as the saying goes, “You get what you pay
for”. This is so true when it comes to exercise equipment.
Avoid the temptation of trying to save a couple dollars by buying
equipment that may not be up to your required standards. Buying
top quality equipment will last you a lifetime. If you have any
doubt, compare how much you have or could have spent on gym memberships
over your lifetime with the cost of your new fitness equipment. I
have no doubt that you will always spend less money on your home gym
than you ever would by purchasing a lifetime of gym memberships.
6. Utilize local retailers as much as you can. While it may seem
logical to save money by purchasing equipment online or via a
catalogue, shipping charges on fitness equipment can be
outrageous. You end up spending more than if you shopped at your
neighborhood retailer. There is also an issue of
maintenance. Even the best equipment can experience the
occasional breakdown. Try getting a mail-order company to service
your equipment. It’s not easy. Your local retailer can
usually resolve your problems in no time at all.
There you have it. These recommendations will help you
tremendously. Please keep in mind that it’s just not as easy as
it seems, but it is worth the extra time especially when you’re making
such a serious investment in yourself. That’s why I encourage you
to seek the help of a fitness professional.
If you’re sick, you go to the doctor. If you’ve got a tax
problem, you see an accountant (or an attorney!). Have a
toothache? You’re off to the dentist. Leaky pipes result in
a call to the plumber. So why is it that so many people attempt
to solve their health and fitness problems without consulting an
expert? I don’t know exactly, but I encourage you to make the
investment in yourself - in your quality of life - by hiring a
qualified professional to educate you and help you get started.
Tom Storms is a nationally certified personal trainer / fitness consultant certified from the American Council on Exercise. Tom has been training private clients full time for the last 12 years. Specializing in online personal training from his web site; http://www.personaltrainingfitness.com, Tom offers his services and resources worldwide. Online personal training is available from http://www.thebodymatrix.com Tom’s online facility.
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September 14th, 2008
I have good news and bad news for you.
The good news is that you can remain independent and
able to take care of yourself for as long as you are alive on
this planet.
The bad news is that you must work harder every year to
keep your body operating efficiently. When I was a child the
message I heard was that “old people” were supposed to
“slow down and take it easy.” Nothing could be further from
the truth.
Your body is a machine–a magnificent creation capable of
operating efficiently for as long as you need it. Do you take
care of it? Or do you ignore its calls for help? As you age, do
you operate under the philosophy “I worked hard all my life
and I’m never going to work at anything ever again.” In my
work teaching strength exercise classes to older adults I
hear “I don’t need to exercise” over and over again.
Experts tell us that after we reach maturity (about age 30),
our muscles begin to waste away at the rate of one-half
pound a year unless we work at keeping them strong. If you
are 60 now, that means that you may already have lost 15
pound of muscles. No wonder it’s getting harder to get up
off the couch without a helping hand. By the time you’re 75,
you’ve lost most than 20 pounds of muscle.
These same experts say that the stronger your legs are, the
less likely you are to ever have to go into a nursing home.
Why not work on keeping your legs–and the rest of your
body–strong enough that you are not liable to fall? Falling is
the things that seniors fear most. And with good reason.
Falls often result in a broken hip and many of those with
broken hips will never return to living independently.
Another benefit of exercise is that it can help prevent mental
decline according to an article in the Tufts University Health
& Nutrition Letter March 2006 A study in Seattle followed
1740 adults age 65 and older with normal mental functions.
The scientists found 32 percent less risk of dementia in the
group that exercised at least three times a week. The most
frail at the start of the study benefited the most.
Maybe you are one of those who has always hated to
exercise. You would never think of letting your automobile
operate for years without maintenance and yet you refuse to
care for your body. Any vehicle will become rusty and
inoperable after years of letting it sit. And your body is no
different. It needs to be cared for — and it needs to move..
Joints need to be stretched to keep them flexible. Muscles
need to be used to keep them from atrophying.
I ask the older adults in my strength classes, “What
happens when you stress your muscles?” And they reply in
unison, “They get stronger!” We repeat this until they begin
to believe it–and they see their own bodies becoming
stronger after a few weeks of strength exercise classes.
A recent report from the University of Florida states, “For
healthy older men and women, strength training not only
firms muscles, but also significantly improves physical
endurance and aerobic power, which can help prevent or
delay a number of diseases including heart disease.”
Most exercise regimens focus on aerobic or endurance
exercise–such as walking, jogging or using a treadmill. I
frequently hear older adults say, “I walk a mile every day.
That’s all the exercise I need.”
WRONG! Walking does almost nothing to improve leg
strength–unless you are walking up hills. And many older
people “mosey” instead of walking briskly.
“Strength training is not typically viewed as a means for
improving cardiovascular and respiratory performance.
We’ve shown that resistance exercise may be another valid
means of increasing cardio-respiratory endurance in older
adults,” said Kevin Vincent of the University of Florida, “For
people over 60, the best choice is to pursue both aerobic
and strength training for maximum benefits.”
Don’t let the fact that you are currently inactive stop you from
exercising your body. Create a program for yourself that
includes brisk walking and strength training to keep your
body operating efficiently.
Phyllis Rogers is a Certified Fitness Trainer and Specialist
in Fitness for Older Adults. She has taught over 1300
strength classes for older adults in Atlanta, GA and is
author of “Over 40 & Gettin’ Stronger”–which contains an
easy-to-learn strength workout.
If you are new to strength exercise the book can get you
started–you’ll read about the benefits of strength exercise
and how to do it correctly to obtain the most benefit.
She has recently completed an audio CD in which she
gives verbal instructions for each of the exercises. Play the
CD and check the book for posture as you perform the
workout. Visit http://www.StrongOver40.com for information.
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September 12th, 2008
Did you have any power problems at your house? Did your refrigerator break last night? Are you worried about the food you had in the freezer?
Not to worry - there are some simple guidelines to food safety in such a situation.
Through the food away when it is thawed or warmed to room temperature. If it has been kept at room temperature for more than two hours, throw it away.
If the food is mostly thawed, but still cold, cook it immediately. Foods that have been cooked may then be consumed or refrigerated for later use.
You can freeze the food again if ice crystals have formed on the surface. You can put it in a cooler with some dry ice if no freezer is available. These items will need to be cooked, because your freezer will not offer the same longevity that a normal freezer would offer.
If you notice any food with even a little freezer burn, you need to throw it away.
It’s not possible to prevent the occurrence of unexpected power interruptions due to weather or accidents, but it is possible to react properly in such cases.
If your existing fridge or freezer has seen better days, the best advice that anyone can give you is you invest in a new one. Definitely consider a large refrigerator/freezer as used in America is if there is space for it. This can make a dramatic change to any kitchen. A broad selection of American refrigerators and freezers is available for viewing at this site.
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September 7th, 2008
It should be great or super to win 9287 dollar. In an effort to increase consumer demand for scratch cards and to help control the litter small problems associated with the disposal of non-winning lottery tickets. The reason why contests are treated differently is that the winners are not chosen by chance but by an element of skill. Many state lotteries also run a second chance sweepstakes in conjunction with the retail sale of state lottery scratch cards. Members sign up once and are entered to various sweepstakes each month. Entering sweepstakes by mail is declining in popularity. Although some sweepstakes ask for a proof of purchase or UPC code, the sponsors must provide an alternate method of entry if they do so. Sweepstakes are generally easier and quicker to enter than contests. 8 hours ago a European company has started with a contest websites. Many more sweepers are choosing to enter online sweepstakes. Sweepstakes are frequently used by fast-food restaurants to boost business. Realy terrific Ipods to win at dutch online sweepstakes. It will be terrific or marvelous to win 131 dollars.
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August 16th, 2008
The sexual toy industry has been ever changing since it all exploded in the noughties. The sex toys attainable become even better every year and the sexual toys for this year are marvellous. If you have not got into marital aids yet then this year is a great time to give them a try. There are loads of benefits of owning sex toys, the sexual toys will often help to spice up a relationship, help to give males an improved time in the bedroom and help girls to release stress.
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May 3rd, 2008
Thirty % of thirty three year olds & 0.51 of 50 year olds are suffering from their hair falling out. Some acute cases have seen guys beginning to loss hair at the age of 20 and completely bald by twenty three. Although over 0.44 of guys begin to lose their wonderful hair in their early twenties it does not have to mean losing their hair is to be anticipated. What is foremost is early analysis of the hair loss problem, & that?s where an Advanced hair check may extremely help.
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May 1st, 2008
In the early stages of the nineteen-hundreds Formula 1 Racing took place with wobbly motor cars & older gentleman drivers, nevertheless the real Formula One Racing title did not begin until the nineteen fifties. While the several years went by and the sporting contest got extended, it hurriedly became evident that Formula 1 Racing was the paramount of motor sport. The motor cars were the quickest, the technology was the most advanced & the racing drivers were at the tip of their health coming from foreign countries all over the globe.
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Touring from country to country across the globe for nearly eight months of the year, F1 Motor Racing stays many different countries large and small, affluent & deprived, with interesting environments, charming natives and bags of indigenous knowledge to be soaked up. Covering Friday, Saturday & Sunday, a Formula One Racing weekend is a severe journey, from early testing, to the final laps of the grand prix.
The traditional formation consists of a Formula One race every few weeks. Now and again the F1 calendar is altered with a little bit and there are F1 races on back-to-back weekends, or at times you have to go a handful of weeks before seeing the household Formula One racing drivers again. When it is time for another F1 race, you can check the news for your much-loved team as they appear at their destination. Friday involves practice sessions, Saturday is for qualifying & Sunday is race day.
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