4 Common Myths About Working Out

Posted on September 21, 2008
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Are you training in the gym? Are you seeing the gains you are striving for? Chances are, if you are talking with, and listening to, the guys in the gym who pump on the steroids, then you are getting all kinds of misinformation.
Here are a few “gym myths” you should know about.

1. 10 Rep rule

When I was in high school wrestling, our coach demanded 10 reps on each exercise set; no more, no less. Since those days, however, I have found that 10 reps are not always sufficient, and in fact, is rarely the correct way to go.
High tension i.e. ‘heavy weights’ provide muscle growth in which the muscle becomes much larger, leading to the maximum gains in size and strength. But you can’t always work in 10 reps if you are lifting close to your maximum limit for an exercise.
The other side of the coin is the ‘low weight’ and ‘high rep’ side (long tension), where 10 reps would not be near enough. Utilizing longer tension time boosts the muscle size by generating the structures around the muscle fibers, improving endurance.

The standard prescription of 10 repetitions provides a balance but by just using that program all of the time, you do not generate the greater tension levels that are provided by the heavier weights and lesser reps, or the longer tension achieved with lighter weights and more repetitions.

Solution: No matter what you are doing, complete each set to muscle failure! In other words, lift until you can’t lift anymore.

2. Three Set rule

The truth is there’s nothing wrong with three sets but then again there is nothing amazing about it either. The number of sets you perform should be based on your goals and not on a half-century old rule. The more repetitions you do on an exercise, the fewer sets you should do, and vice versa. This keeps the total number of repetitions done of an exercise equal.

There may also be days where you are “really feeling” a certain exercise, and you will want to maximize that. If you are working the chest, and incline bench presses are really burning good, why stop after 3 sets?

3. Three to four exercises per group

This one could go either way. On some days, I will do 4 differing exercises for a group of muscles, and on other days, maybe only one. I mean, there are only so many ways to stimulate your tricep right? But when it comes to chest, I could think of 10 different ways to build.
With this in mind, you need to focus on what is “burning” and not just getting something done. As mentioned above, if a certain exercise is hitting well on a certain day, stick with that and maximize.

5. Lift weights, draw abs

Everyone wants firm abs, and in recent years, the focus has been on the idea of constantly flexing your abs during any and all workouts. Those who push this idea also say that the abs are the only muscles used to support the spine and back.
The truth is the muscles work in groups to stabilize the spine, and the most important muscle groups change depending on the type of exercise. The transverse abdominis is not always the most important muscle group. Actually, for most exercises, the body automatically activates the muscle group that is needed most for support of the spine. So if you focus only on the transverse abdominis, it can recruit the wrong muscles and limit the right muscles. This increases the chance of injury, and reduces the weight that can be lifted. If you recruit the wrong muscles, you may take yourself on a one-way trip to sciatic pain!

When working out, keep in mind that the most important person to listen to is yourself. You are in the gym to make gains or lose weight, and that means only you can know what is working. Listen to your body, not a dude in the gym!

Shin Splint Treatments – Why You Should Care

Posted on September 20, 2008
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Almost every runner, at one time or another, experiences shin splints. Once experienced, the memory of the pain is vivid and those that feel it can describe it years later. A shin splint feels dull and achy at first.

At one point, it may even get better as the muscle warms up. However, that pain-free interval is short-lived and the pain will return again with a vengeance. At the end of the workout, there is no doubt that something is wrong. The pain races along the outside of the tibia, the long shinbone in the front of the leg and

Just like any other muscle in the body, you can pull or stress the one that runs along side the tibia, from the knee to the ankle. The thin sinewy muscle that causes the pain reacts like any other muscle in the body. If you don’t warm it up, overextend it or use it improperly it’s prone to damage.

Increasing the distance run to quickly has also been shown to increase the chances of getting a shin splint.Runners that roll their foot inward when they run, such as those who pronate the foot excessively, also have a tendency toward shin splints. Weak ankle muscles and tight Achilles tendons play a large part, since they cause the muscles to work unnaturally when fatigued.

As with most things the news is both good and bad. The bad news is that rest is the most important thing that you can do for the muscle. Continuous use beyond the pain may agitate the problem. The worst thing you can do if you have shin splints is run through the pain. Continued use after the pain starts delays the healing process and has the potential to create long-term problems. Asking runners to rest (don’t run) is difficult as resting is the last thing they want to do.

The good news is that with rest and some preventitive measures it is possible to make a complete recovery from the pain of shin splints.

Vary your workout
Use other non-impact training methods until the muscles heal.

Ice the area
Most doctors recommend that you ice the muscle after every run if you’re prone to shin splints. This is excellent preventive care.

Medication
Use anti-inflammatory medication like ibuprofen. (Always seek the advice of a medical professional and never self medicate)

Stretch after exercising
A good stretching routine after your run can in many cases prevent the reoccurance of shin splints.

Strengthen Muscles
Ensure you also do a good strength training program.

Get good shoes
Buy good quality running shoes and consider getting them fitted at a specialist running shop.

Don’t run whilst the leg in painful. Let the muscle rest at least two weeks before you run again. When you start running run on flat, soft terrain at about 50% of the pre-injury distance. Slow your pace for a while and increase both distance and pace gradually over a month to a month and a half.

To learn more about Running Pain please follow the link.

Carol J Pearson
(Sports Therapist)

Tips To Boost Your Metabolism

Posted on September 19, 2008
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There are a lot of people who would give a lot to increase their metabolism. Having a high level of metabolism enables one to maintain; burn fat; and lose weight fast with the least amount of activity. Metabolism is the rate by which the body produces and consumes energy and calories to support life.

There are several factors that affect the metabolism of a person, such as the amount of muscle tissue, the frequency of the meals one consumes, genetics, stress levels, personal diet and activity levels. Metabolism slows down due to the following: loss of muscle because of not enough physical activity, the tendency of the body to cannibalize its own tissue because there is not enough food energy to sustain it, and the decrease of physical activity that comes naturally with old age.

Here are several ways to fire up one’s metabolism:

1. Build up on lean, mean body mass. It is only natural that metabolism decreases along with age, but it is possible to counter the effects. The amount of muscle a person has is a very strong determinant in the ability to burn calories and shed fat. So it goes without saying that exercise is essential. Build strength and resistance by working out at least twice a week, preferably with weights. Do easy exercises in between workouts. Simple tasks such as walking the dog and using the stairs in place of the elevator can already take off calories. The key is to match the amount of eating to the amount of activity one has. Here are some guidelines in getting the right exercise:

For strength training

-Increase the amount of repetitions of a particular exercise.
-Add the level of resistance
-Utilize advance exercise techniques if possible

For cardiovascular training

-Insert intervals between exercises
-Perform cross-training and combine the exercises
-Add up on resistance and speed

2. Eat breakfast. A lot of people are ignoring the fact that breakfast is the most important meal of the day. Surprisingly, the ones who eat breakfast are thinner than the ones who do not. Metabolism can slow down considerably if breakfast is taken during mid-morning or if one waits until the afternoon to eat.

3. Avoid sugar. Sugar enables the body to store fat. It is recommended that a person consumes food that helps sustain an even level of blood-sugar. Additionally, progressive execerise 2-3 times a week should be in order to stabilize blood sugar.

4. Eat spicy foods. Hot cuisine with peppers can increase metabolism.

5. Sleep more. According to research, it is riskier for people who do not get enough sleep to gain weight. Also, muscles are regenerated during the last couple of hours of slumber. More on Health Resources.

I Want To Be Healthier. Can Regular Exercise Help Me?

Posted on September 13, 2008
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If you gain only one pound a year, in ten years you will be ten pounds heavier. Picture yourself ten pounds heavier… do you like the way you look? One pound a year, at first glance, doesn’t seem that bad. But look at your life unfold in front of you, getting fatter and fatter and fatter. Gloomy, isn’t it. With the extra weight comes the lose of physical fitness as well. You won’t be able to move as well, or participate in a beloved sport like you did when you were younger. The only way to maintain your health and vigor is with a regular exercise program. The health benefits of working out regularly should be enough to convince anyone to start a routine exercise program. Add to the health benefits, strength, weight lose, and, oh yes, beauty, and you must admit a regular workout is your best friend for life!

Lose Fat Without Having To Exercise

Posted on September 8, 2008
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When I was growing up, I hated exercising. All I wanted to discover was how to lose weight without exercise. But the common wisdom, which was un-controverted, was no pain, no gain. Every single time I got going on a good weight loss program, what always stopped my progress was the fact that I couldn’t stick to the exercise plan. In the beginning, my motivation would be unshakable, but it would start being eaten away by my hatred of the exercise portion of my plan. I’d skip one day, then another, and another, and so on and so on until I had given up on the entire thing altogether.

My guilt over exercise having beaten me once again would infiltrate my resolve over the food portion of my plan, as well, and thus would end yet another failed diet. I can’t even begin to explain how incredibly frustrating that was. I would gain the weight back, if not more, and even worse, I would feel horrible about my lack of willpower and my obvious lack of ability to stick to yet another plan, yet again, that my self-esteem and belief in my abilities would plummet. It was a vicious merry go round of a cycle that I seemed utterly powerless to stop or to get myself off of.

Totally unnecessary! It drives me crazy to think at this point, that I could have stopped the maddening cycle at any time, and that I could have stopped it at any time – but that is, in fact, the case. If only I had known then what I know now – the conclusions that I came to after research and review – and what I am about to share with you now.

You see, while a diet and exercise plan worked in conjunction might be ideal, If you work hard enough at controlling your diet, you can definitely manage to accomplish this through diet alone. If even that is difficult, you might try incorporating something like slimcity hoodia to assist in your appetite suppressing efforts.

The thing to remember is to do what works for you and don’t give up! That’s the main thing, and if you stick to that, you can’t go wrong. You just need to find what works for you.

Diet & Exercise For Weight Loss: An Efficient Technique To Shed Pounds

Posted on September 5, 2008
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Plenty of people just like you have achieved amazing results when combining diet and exercise to achieve their weight loss goals.

Nutrition and exercise together are a powerful combination when it comes to weight loss. So many people tend to focus on one or the other. They either exercise alot and think that this means they can eat whatever they want, or more commonly they get on a calorie restricted diet and think this means they don’t have to do alot of exercise.

Exercise promotes health in the areas of flexibility, strength, muscle endurance, and cardiovascular endurance. Remember, diet alone cannot bring about these physical developments. However, bad diet can affect the course of these fitness standards even if you follow the best exercise plan. Pair together a healthy diet and lots of exercise to keep your weight at its optimum level.

Although recommendations as to how much exercise you need vary, a standard recommendation is that at least 20 minutes of such exercise be taken at least 3 times a week that produces cardiovascular endurance. Another recommendation is that 3500 calories must be spent in a week by any sort of physical activity. This is supposed to benefit heart health. It is best to speak to your doctor to find something that works for you.

Stored energy nutrients like glucose and fatty acids, along with a few amino acids, are released into the blood during exercise in order to provide energy for the activity. Thus, the body responds to exercise by adjusting its fuel metabolism. This helps with weight loss and leads into other benefits of exercise for your overall health and well being.

Dietary approaches to controlling high blood pressure are now acknowledging the role of exercise in keeping blood pressure from running high. Besides reduced intake of sodium, weight loss, and limited alcohol consumption, increased physical activity combined with a low-fat diet (rich in fruit and vegetables) has been found to play a key role in contrloing hypertension. Foods that are limited for the purpose of lowering blood pressure without medication include sweets and beverages containing sugar, red meat, and fats.

There has been increasing evidence that weight-bearing exercises like walking, dancing, jogging, sports, etc., are very effective in maintaining bone health. Swimming, too, has been recommended for bone health. Proper intake of calcium and other vitamins and minerals required for bones must accompany the adequate amount of exercise to provide optimum bone health. Together with exercise, diet can keep your body working smoothly and at a healthy weight for your entire life.

Additional quick weight loss tips to keep in mind relate to which diet you choose. One diet that is quite easy to follow depends on calorie shifting to confuse your body into losing weight. This program is called fat loss 4 idiots and has become highly popular lately. It focuses on diet but also recommends a healthy dose of exercise to go with it.

Another favourite program is body for life which stresses not only on diet but also places a strong emphasis on exercise. As many on the Body for Life Program have found out, combining exercise and diet is a potent combination for losing weight.

Exercise With Your Own Home Fitness Equipment

Posted on September 2, 2008
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Perhaps you manage a fitness club, or you’re a personal trainer who wants to set up a training studio, or perhaps you are just a person who would like to own some home fitness equipment. These days, it is fairly easy to find some good quality, used fitness equipment which you can purchase for a small fraction of the retail selling price.

Most of the commercial exercise equipment found at the neighborhood gym or workout center is now available as home gym equipment. Of course, some of this equipment is very large and cumbersome, so what type of equipment you can use in your home gym exercise equipment will depend to a large extent on the amount of space you have available.

home gym equipment
Whatever kind of home gym equipment you end up selecting, the key point is to be sure that you choose the type of apparatus that you most enjoy using. If you don’t find the type of exercise regime carried out on the home exercise equipment enjoyable, convenient and reasonably easy, you will end up avoiding the machinery and the exercise altogether. While any physical workout should be challenging and push you so that you can improve, if it is more torture than exercise, then your efforts to put together a home fitness center will be futile.

Because there are so many options in home gym equipment, you will want to be sure to take enough time to think about the type of fitness activities you most want to undertake for the long-term. This will help you to decide on what kind of home exercise equipment will best serve you and support your fitness goals. This is what will lead to success in the long run, long after the newest gadget or fad has been forgotten.

home gym exercise equipment
If you are looking at home gym equipment, then it is obvious you are also the kind of person who prefers the use of gym exercise equipment to support you in your exercise and fitness routines. Most fitness equipment is classified according to they type of exercise or the area of the body which they are designed to target.

Because there are so many different choices in home gym exercise equipment, the decision can be daunting. It is best to first decide what type of exercise you want to primarily focus on and this in turn will help you to decide on the best fitness home gym equipment to purchase.

There are two basic approaches to selecting home gym equipment. Part of the final decision will be based on the budget that you have and the amount of space you have to work with in your home.

home gym system
Then, you can focus on equipment that targets one specific area of your body, or you can look for in home fitness equipment that is intended to work virtually all parts of your body. Additionally, you can choose home exercise equipment that has been designed for overall aerobic workouts, like treadmills and stair steppers.

One of the main advantages of home gym equipment designed for whole-body exercise, is that it takes up much less space to set up. Buying multiple pieces of equipment brings up problems of placement and will also cost more than a single unit that has many functions. Once you have identified the kind of equipment you want to invest in, but sure to check on the availability of used exercise equipment before you go out and buy new.

The Gases Your Body Can’t Live Without

Posted on August 21, 2008
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It is made up of two gases, two atoms of hydrogen, and one of oxygen. When they are combined chemically, they produce the body’s most important nutrient, water!

Water makes up 70%-80% of the body’s weight and helps to maintain body temperature, to metabolize body fat, to wash toxins from the body, to make blood the right viscosity, to lubricate and cushion organs, to transport nutrients, and a host of other things needed for the body’s health.

We each need at least 64 ounces of water per day. If you are active, you need even more. When you don’t get enough, you become dehydrated. Then the body takes the water from any place it can, including the blood.

This causes the closing of some capillaries, making your blood thicker, more susceptible to clotting, and harder to pump through your system. This can have serious implications in hypertension, high cholesterol, and heart disease. Recent studies have also linked the lack of water to headaches, arthritis, and heartburn.

Some have estimated that as many as 75% of Americans are dehydrated. Sometimes the body might seem to be saying, “I’m hungry,” but it is really saying, “I’m thirsty.” A drink of water also might temporarily eliminate hunger pangs and help to keep body weight under control by avoiding snacking.

Our bodies take in water three ways. We get it from the foods we eat, the fluids we drink, and as a by-product of metabolism. It is always better to drink pure water instead of soda, tea, or coffee. These products may actually increase your need for fluids because most contain caffeine, which is a diuretic. Diuretics force out stored water along with certain essential nutrients, a reverse osmosis of the cells.

Dehydration is dangerous. Dehydration leading to a 2% loss of body weight may affect mental ability. Reducing water in the body as little as 5% can result in as much as a 20%-30% drop in physical performance; 10% reduction can make you sick, and 20% can mean death. With water pollution on the rise, it is best to drink filtered water whenever possible.

A number of ailments can be directly linked to the lack of water. Significantly, water can also provide the cure, at times better to any medication. Some of these ailments are headaches, stress, kidney problems, hypertension or high blood pressure, cholesterol, and ulcers. Drinking 8 glasses of water a day reduces the risk of breast cancer an incredible 79%, decreases the risk of colon cancer 45%, and makes a person 50% less likely to develop bladder cancer.

There is no substitute for good, clear water. We must have it to live. Since we need water so much, consider how clean the water is that you give your body. You surely wouldn’t want to drink a contaminated form of such a valuable nutrient. If it is filtered through activated charcoal, like the Black Berkey Water Filters, you can be confident it is safe and healthy.

One charcoal water filtration system has stood the test of time. Using a gravity filtration method, the Berkey Water Filter is able to filter out a much higher percentage of contaminants than filters where water pressure forces the contaminants through. Learn more about the amazing effectiveness of the Berkey Filters, including how they can filter up to 6000 gallons with each included pair of filters.

Walking is In For Health

Posted on August 18, 2008
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Walking is still an excellent form of exercise that any physician will recommend especially if you have problems with other physical activities. For someone who doesn’t exercise that much, a half hour walking program every day would soon see results in breathing, slower heartbeat to name but a few. Although not a high impact exercise, it can be tiring especially without a supportive shoe like women’s Aerosoles and if you have decided to walk at a fast pace in which case regular breaks or periods where you slow the pace a little are required.

However, walking the same route every day can be tedious, so vary it as much as possible and alternate the days as well, it will make it much more pleasant. Some of the most popular endurance exercises are stationary bike riding, walking and rowing.

If you are someone looking to shed a few pounds then there really isn’t a better alternative than walking as it can be done at almost anytime and anywhere. You can also use walking in combination with other activities like hiking where the backpack can be used as a weight to burn more calories and improve other cardiovascular functions.

So there are many benefits to walking as an exercise, there is little cost involved; it doesn’t impact on your joints nor do you generally need to buy equipment unless you are looking to set up a home gym and include a treadmill. You don’t even have to start with the thirty minutes straight away but build up to it gradually so that within a few weeks you will be up to the 30 minutes a day.

The number of health benefits related to the simple act of walking are enormous and it is easy for anyone to do and if you have time why not join a club which should make it more interesting. Although if you are looking for fitness equipment that will maximize your walking efforts, then a treadmill is the obvious choice.

The treadmill was an early piece of home fitness equipment and remains toi this day the most popular as it is very versatile. A treadmill works because it utilizes a belt that rotates at various speeds and can be raised at one end to simulate a hill; this give the equipment the ability to be used to help improve the heart, lungs and circulation of the user and increasing their stamina.

However, the treadmill needs to have decent motor and ramp inclination range (for when you simulate walking up a hill) if it’s going to be of any use. The treadmill works for a lot of people who like to work out in the privacy of their own home.

But, one of the most appealing aspects is you can grab five or ten minutes walking at any time while you’re eating for a meal or something similar without having to get dressed up; how convenient is that.

Beating Bone Loss

Posted on August 18, 2008
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When we discuss exercise most individuals immediately think of losing fat and toning or gaining muscle. It is true that with regular exercise you will lose inches and gain strength in muscles but the importance of exercise on a regular basis really offers many more important health benefits then being able to fit into your skinny jeans or being able to flex an impressive looking bicep.

Another extremely important benefit from exercise which is often over looked until problems begin to occur is bone health. Most individuals do not give their bones much thought until they or a loved one is face with the reality of failing bones which can be detrimental because it will ultimately lead to immobility.

All of us reached our maximum bone mass in our twenties and if prevention is not a focus it is down hill from that point on. The important thing to remember is it is never to late to start.

Although there has been a focus on women’s bone health in recent years with the discussion of osteoporosis men are not immune to the adverse affects of bone loss. Women are prone to increased bone loss or osteoporosis during and after menopause caused by the loss of estrogen; at the same time men as they age will also experience increased bone loss associated with the loss of testosterone. Although women in general are more prone to bone disorders such as osteoporosis men are by no means off the hook.

With that being said most bone loss actually occurs from disuse atrophy. Bone tissue is the same as any other tissue in the body; if you do not use it you will lose it. Your body does not waste energy maintaining something that is deemed important or necessary such as muscle or bone that is not worked. It is also important to recognize that the loss of muscle directly affects the health of your bones.

Maintaining lean muscle mass is essential to keeping our bones healthy because this lean muscle puts good stress on our bones that in turn causes them to strengthen or in other words signals the body that our bones are important and need to be maintained. The best way to do this is to incorporate resistance training into your life two or three times a week.

Weight training does fall into the resistance training category however if lifting weights does not appeal to you there are many different options that can be done inside or outside of your home. Resistance training includes any activity that works and strengthens your muscles which in turn put the much needed stress on your bones. The possibilities are endless your workout can include any of the following: Pilates, using resistance bands, using the now popular exercise ball, yoga or simply using your own body weight. Try doing a lunge or yoga pose; when you do you will see that you do not need a fancy gym or tons of equipment to get a workout. The important thing is to find an activity or activities that you enjoy, embrace it and make it a part of your life.

Other important steps that you need to take in order to ensure you have healthy bones are; quit smoking, avoid excess drinking and ensure you are getting adequate amounts of calcium, vitamin D and vitamin K2 in your diet. If you are not getting your daily requirements of the necessary mineral and vitamins then take supplements.

Healthy bones are not always our top priority but by making a few changes to our lifestyle we can help assure we will not only live longer but can enjoy independence and mobility far into our twilight years.

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