Explosivelyfit Strength Training

Explosivelyfit strength training builds powerful bodies!

171017 Are you contemplating losing weight or does your spouse just call you Chunky? (1 of 3)

171017 Are you contemplating losing weight or does your spouse just call you Chunky?

The problem

Nearly every newspaper or magazine on the stands has an article about the obesity problem in today’s modern society. In case you are not aware of the dangers of being overweight here are just a few of the conditions that can have a major impact on your quality of life and on your lifespan. Obesity increases your chance of developing heart disease, hypertension, type two diabetes, cancer, arthritis, asthma, and sleep disorders.

Losing weight can oftentimes help prevent these diseases from occurring. As you begin your self-examination, two potential areas of concern rise to the top of the list: ‘Fat location’ and ‘Fat surplus’. Fat storage locations in the body are a leading predictor of things to come.

The where

An ‘apple shaped’ (android obesity) body style carries the weight around the waist and will present more health risks than will be a ‘Pear shaped’ (gynoid obesity) or one who carries the weight around their hips. Most overweight males carry their weight around their stomachs. This is not good, but there are ways to tell where you are carrying a predominant amount of your fat in case you haven’t noticed yourself in the mirror. “There is a positive correlation between the abdominal fat content and the waist circumference measurement”. All of the fat clings like glue to your organs; it just hangs around in there doing nothing but harm.

Advertisements

101017 Americans are severely obese, to the tune of 15.5 million citizens.

101017 Americans are severely obese, to the tune of 15.5 million citizens.

A survey of 3 million Americans, conducted by the RAND Corporation in conjunction with the Center for Disease Control and Prevention, and subsequently published online in the International Journal Of Obesity found that more than 6.6% of adult Americans are now 100 or more pounds overweight! This is an increase of almost 4% (3.9%) from the year 2000.

The cost of healthcare is more than doubling with the epidemic of severe obesity in our nation. Obesity increases the frequency cancer, heart disease, type II diabetes and other chronic and mostly preventable diseases.

When will this stop?

031017 Question of rest time between exercise sessions

031017 Question of rest time between exercise sessions

I’m a little confused on how long I should wait in between strength training sessions. I was always told 2 days but now someone has told me that if I do an intensive lower body training session I should wait an entire week before going back to that muscle group to allow a true and full recovery. Is this true

Answer:
In my opinion a week is way to long to wait between sessions. Your muscles will be into the detraining zone. Two days isn’t bad but you lose a lot of training time waiting. I would not suggest a one weeks wait in between muscle groups, even the largest muscles in your body, i.e. your back and legs should be recovering within two to three days at the most. The majority will recover within one to two days even after an intense workout. Are you getting my training newsletter? If so I am addressing recovery issues for the next several months.

Elite athletes are lifting up to 14 times a week. You may not be in the elite ranks right now so it may be better to lift according to your experience level. For instance, if you have been lifting under six months then twice a week will get you going. Over six months you may consider three times per week. In my gym after a year of training time I have many of my trainees on a four day program. With the exception of my competitive athletes I am not saying I want them in my gym four times a week. Since most of them have their own gear I eventually want them lifting at home or elsewhere. I am not in favor of creating a dependent relationship with those who train with me. I expect them to learn and apply what they have learned to their own circumstances by thinking about their training and discovering what is working and what isn’t, then they plan their own course of action.

Taking into consideration the issue of muscle soreness as a reason to wait seven days; if you are still sore seven days post exercise then you have possibly suffered an injury. On the other hand being sore is not an indicator that you need to stop exercising as this soreness will evaporate shortly after the first one or two movement specific warm up sets. Joint tightness helps produce more power output as the joints aren’t fighting a loose set up but are instead closer to the levers actual working ranges.

260917 Recovering from an exercise session

260917 Recovering from an exercise session

Exercise is a way of life for many people; they stay active longer into their lives while remaining mentally and physically sharper than their non-exercising friends. An active lifestyle requires a firm dedication to living a healthy life through good food choices and exercise. Sometimes being active brings with it a few aches and pains.

There are moments though when, especially after a particularly hard training session, soreness may occur. Even though this may be a cause for concern, there are strategies that may be used to relieve some of this discomfort.

Use a cool down after your session is completed. These few minutes of less vigorous activity help your body to return to its pre-exercise status by lowering your breathing, heart rate, and temperature back to near normal numbers. This time aids in the recovery of the muscles and cardiovascular systems.

Static stretching after the initial cool down gives the muscles a chance to relax and gives you a moment or two to improve your flexibility at the same time. Stretches are particularly effective now because the muscles, tendons and ligaments are all warm and flexible; just what is necessary to be productive.

Athletes generally weigh themselves before and after training sessions. This is to ensure they are staying properly hydrated. A recreational athlete might consider doing the same for the same reasons because a loss of fluids causes a loss of mental and physical sharpness. The rule of thumb is a pint a pound. Therefore, for every pound you lose exercising you need to drink at least 16 ounces. The exception to this is for an extreme endurance athlete or the salty sweater (1), not only is water important but so are the electrolytes.

Give your muscles the nutrients necessary to repair themselves after the session. Low fat chocolate milk is ideal in this situation because it has a good balance of carbohydrates and protein in each pint. Drinking one of these within ten to fifteen minutes pushes the glycogen back into your muscles and this helps them recover faster meaning a quicker return to your favorite activity.

190917 Special strength and the athlete

190917 Special strength and the athlete

We all know that not everyone is born with the same capabilities to display awesome strength. It’s a fact of life that some of us just don’t have the right combinations of fast twitch to slow twitch fibers. However, each of us can make a difference in our strength levels through proper training schedules. How we go about setting up these training regimens is the topic of this article.

There are minute differences in each muscle fiber type, and these differences make up the ability to run long distances or to lift heavy weights. Some are nearly all fast twitch with nary a hint of a slow twitch characteristic in them. At the other end of the spectrum are the slow twitch fibers with an amazing ability to keep on keeping on. Somewhere in the middle lay the in-between fibers the type two ‘a’ and ‘b’. Not quite all out fast twitch and not fully slow twitch either.

Determining the precise ratio of fast to slow twitch fibers is in the realm of the scientists but a few easy to follow tests may give an astute coach a clue as to the direction the training program would realistically follow. Dr. Fred Hatfield, also known as Dr. Squat, came up with a useful gauge for program planning based on the individuals’ fiber makeup. Here’s the test.

Determine the one repetition maximum, without equipment, in the lifts of your choice. Now take eighty percent of that one rep max. Do as many repetitions as possible with this weight. If you are able to do four to six repetitions, and no more with good form, then you are more than likely genetically gifted with a larger amount of type two fibers-the fibers that produce high force but wear out quickly due to their lack of endurance. These fibers operate within the rapidly consumed ATP/CP energy sphere. They fatigue easily, have fewer mitochondria and few capillaries supplying them with fuel.

If on the other hand you are able to do more than fifteen then you probably, have an abundance of type one fibers. These contain a greater percentage of mitochondria, a higher aerobic enzyme capacity and much more dense capillary concentrations. They allow you to go longer but the force output possibilities are lower.

In the middle of these two extreme rep ranges, we have the seven to fourteen ranges. These individuals will have predominance of in-between fibers. Not that many fast twitch and not that many slow twitch fibers.

So what do you do with this information once you’ve found it out? If you know your trainee is a fast twitch sort of person then design the program around this aspect. Keep the reps low and the sets higher. Two to six reps for ten to four sets respectively. Keep in mind that performing four sets of six reps will be physiologically harder on the system than doing twelve sets of two reps.

If they lean more toward the slow twitch end of the continuum then have them doing higher repetitions and fewer sets.

Now that you have a brief idea of the direction you will be going with your training plans, don’t forget to add in a few higher and intermediate reps and sets schedules for those who have the majority of fast twitch fibers. Take advantage of your trainees’ strong points but don’t overly neglect the rest of the points either.

120917 Engram development; the vital component to success

120917 Engram development; the vital component to success

Exercise technique is something most professional trainers preach. But does anyone ever wonder why? After all it is common knowledge that more weight can often times be lifted if it’s ‘cheated’ up, and more reps can be performed if some of them are ‘cheated’ at the end of the set. So what is the big deal about technical proficiency? The big deal is this: ability, longevity, and injury free movements result from learning and practicing good habits.

Instructing and practicing proper form in all aspects of exercise will enhance an individual’s ability in the long term. Technically correct exercise movement patterns decrease the risk of injury due to poor body mechanics, and improper muscle substitutions.

‘Practice makes perfect’ only if it is truly perfect, consistently, time after time. With proper instructions from the coach/trainer, the activity should become more accurate as the athlete makes the adjustments in form. The effort used to complete the movement tends to decrease and there is “less chance of overflow to the wrong muscles”(1) in the process. However, this pattern must be repeated many times to establish the neuromuscular pathways.

A technically correct and repetitive exercise movement effectively develops a pattern of movement called an ‘Engram’. By definition, “an Engram is an effect or performance that is imposed upon the Central Nervous System through repetition.”(2) The advantage of developing these pathways translates into the activity becoming an automatic unconscious process.

Exercising under a heavy load without having to think about ‘how to lift’ allows the subconscious to take over when the going gets rough. The athlete no longer has to think where their feet are placed, how to begin the move, when to breathe, which muscles to tighten and which ones to loosen in order to make the lift.

It is automatic IF the Engram has been previously developed.

(1) Therapeutic Exercise for Athletic Injuries Houglum. P.A. Human Kinetics 2001

(2) Ibid

050917 More benefits of exercise

050917 More benefits of exercise

Exercise has been cited as being beneficial for avoiding, lessening, and mitigating a vast array of diseases in the past. Now, new research is confirming even more of these exercise related benefits for those who choose to follow this path to better health.

According to a recent report from Duke University, working out directly affects your heart. You may reduce your risk of developing heart disease up to 25% by doing 750 minutes of high intense minutes each week. By doing 300 minutes of intense exercise you lower your risk of heart disease by 20% and exercising 150 minutes per week lowers the risk by 14%.

Despite scientific research and the medical expert’s advising exercise to manage the pain of arthritis, up to 90% of those with arthritis fail to meet even the standards of 150 minutes of exercise per week. Of this 90%, nearly half get no exercise at all. They are inactive.

Boost your memory with movement.

Aerobic exercise pushes the rate of circulation up and this helps to increase the flow of oxygen rich blood into your brain. A study of almost 300 older people found that of those who walked at least 72 blocks, about 4 miles and 880.0 yards, each week had more gray matter in their brain than those who did not walk or exercise each week. Those who were walking each day cut their risk in half of developing memory problems.

Achieve a calmer state of mind with exercise

Regular aerobic exercise tends to reduce an individual’s level of stress hormones, and decreases the amount of fluctuations in heart rate and blood pressure when under duress. Some of the recommended ways of aerobically exercising are walking, running, swimming, biking, or any other activity that keeps your heart rate up and within the target range for up to 20-30 minutes a day.

Equally effective is resistance circuit training. This method involves doing a series of exercises without stopping for 3-6 times around a circuit-thus the name circuit training. It is most effective with the large muscle groups such as legs, chest, and back. As an example, when doing an intense lower body circuit, the series could look like this: do each exercise for 1 minute. Do this 3-6 times, if you are able.

  • Skip rope
    • Squats
    • Skip rope
    • Calve raises
    • Skip rope
    • Dead lifts
    • Skip rope

Obviously, before beginning any of these exercise suggestions consult with your doctor.

290817 Moving the curve

290817 Moving the curve

Power is developed according to the formula which is the mass moved divided by time it takes to do it. If, for instance, you are moving a two hundred pound barbell from point A to Point B in one second during your early training phase and you decrease the time it takes to move this the same distance then you have increased your power output.

This is important to any lifter as the ability to move massive amounts of weight depends on rapidly and almost instantaneously increasing the force necessary to move the bar from the starting position. This is termed moving the curve to the left. It is also one of the most basic concepts in developing a powerful athlete. You must apply all of your possible force immediately against a heavy weight or an opponent if you expect it to be influenced to any positive degree.

Explosive force is separate from starting strength

220817 Movement and heart health

220817 Movement and heart health

Your heart’s abilities to function start diminishing with age. We all know this but the vast majority of our population still refuses to do anything about it. Aging adversely affects the communication capability of the regulatory nerves in the heart telling it how fast to beat. Gradually, as we age, our maximum heart rate (MHR) declines.

However, with regular exercise this typical transformation in max heart rate is less noticeable.

Not only does the MHR decline with age but the ability of the heart to relax and fill up again decreases as well. This is especially true for those with hypertension.

In addition, as we get older, the major blood vessels of our body lose some of their natural elasticity. This in turn makes it more difficult for the blood to pass through them, thereby increasing the load on the heart and making it harder to transfer oxygen throughout the body.

The good news is age related changes such as these are less dramatic with daily exercise. The U. S. Department of Health and Human Services recommends the following activity levels for adults up to age sixty-four.

We all know that a little bit of activity is better than nothing, however, if you’ve been in active for any length of time be better for you to gradually increase the level of activity. This can mean that as little as 10 minutes a day of moderate exercise will garner health benefits. After you’ve been at it a while this this length of time is going to feel easy.

The benefits to your health increase with higher intensity activities. Again, 10 minutes of time exercising is the minimum amount necessary to push up your fitness levels. In the case of higher intensity vigorous exercise, you will need at least one hundred and fifty minutes a week at a level where you can only say a few words at a time without stopping for a breath.

Up to a point, higher amounts of activity will produce the most in health benefits. In fact, the literature states unequivocally that exercising 6 to 7 hours a week will result in the ideal level of health benefits for the majority of the population. At this level of activity per week, you are probably going to be doing six or seven hours of moderate to vigorous intensities of exercise.

150817 Determining Food Toxicity 

 

By Danny M. O’Dell

In many cases checking the heart rate is a good indicator of the nervous system. For instance a quick test of overtraining is the pulse rate in the morning. If it is 10% above normal then this may illustrate the athlete is entering the pre-stages of over training. In another case, prior to attempting personal bests a high pulse rate implies there may be a psychological fear of the weight. The same heart rate comparisons that provided these snapshots into the athlete’s physical and mental condition can also give some indications that certain foods are not well tolerated by our body.

One method of checking food toxicity is by taking your pulse one half hour before eating a new food. This will be your baseline from which other readings will refer back to. Eat the meal and then begin taking your pulse over the next ninety minutes at thirty minute intervals. Make note of each of these readings.

Heart rate increases of more than 15 beats per minute suggest the food you just ate may not be agreeing with your body and you may want to consider finding a substitute.

One other method that may indicate a poor food choice is sweating. In my particular case within fifteen minutes of eating a toxic food my forehead has beads of sweat on it. Mostly this occurs after eating a fatty greasy (but delicious) hamburger.

Post Navigation