311016 Keeping at it

311016 Keeping at it

Louie Simmons has many adherents to his methods in training his powerful athletes. One thing is certain; they don’t take many breaks in their training do they? It has been said time and again that consistent persistence counts towards becoming a superior athlete. These athletes train year round in order to remain at the top of their game.

Vacations from training are not beneficial to an elite athlete. A long break destroys physical fitness and sports performance.

Instead of a vacation from training, take an active rest by doing something else than your normal routine.

291016 Reasons to exercise

291016 Reasons to exercise

The benefits of regular exercise are well known in today’s society. It has been consistently demonstrated that it leads to a healthier more productive life. Being active lowers your risk of developing heart disease, adult on set diabetes, sometimes referred to as type 2 diabetes, and osteoporosis. It’s not only these benefits that result from exercise, others fall into place as well.

Those who are regular participants in moderate to vigorous activities have the ability to deal with the stresses of daily life and are less likely than non-exercisers to suffer from anxiety and depression. Longevity has a direct correlation to being active. The more active you are throughout your life the greater your chances of staying healthy and living a longer life.

Following a plan of regular exercise and eating healthy foods and fluids can lower the actuary[1] predictors of coronary heart disease and stroke. Exercising regularly often times means your critical health numbers will become lower. These numbers include your blood pressure, body weight, fat composition, blood triglyceride levels, and low-density lipoproteins (LDH).

The numbers indicating good cholesterol (HDL) rise with good exercise and a healthy diet.

Blood sugar tolerance, also known as glucose tolerance, is the ability of your body to regulate the level of sugar circulating in the blood. When this tolerance becomes lower, the amount of sugar in your blood becomes higher, which may lead to diabetes. Currently, about one in four older adults are at risk of developing type-2 diabetes in the US. The studies are clear in their findings: physically active people are less likely to develop this disease then those who are sedentary. Exercise improves the ability of the body to use insulin, which is a hormone that regulates the amount of sugar in the blood. This process maintains the blood sugar at the recommended levels.

The benefits of exercise far outweigh the time spent working out. Just of few of the reasons to exercise, include stronger bones and better mental health.

Improved bone density

Osteoporosis, a disease where the bones become fragile and fracture easily, is of concern to many older adults. This affects more women than men even though men still suffer from the disease.

Once osteoporosis has progressed to a dangerous level, even a small slip and fall can cause a broken bone, especially in the hips and wrists of a female.

Weight bearing exercise has been well documented in both medical and scientific literature to be of value in strengthening the skeletal bones. Strength training and impact exercises have a direct positive relationship to building stronger bones, particularly the long bones in the body. These types of exercises can help prevent further skeletal bone loss in those with osteoporosis.

Mental well-being is enhanced when you exercise. The release of natural chemicals into your body helps improve your outlook on life. They make the minor momentary pain of exercise feel good all day long. That’s not all there is to the role of activity and exercise in making your life batter. An added outcome of regular exercise is the ability to control your weight.

Less body weight means less stress and trauma on your lower torso joints, i.e. the hips, knees and ankles. It makes sense that the more you weigh the more these joints have to work to stay healthy. Too much bodyweight can damage the cartilage, which in turn fosters the onset of arthritis and osteoarthritis and leads to joint implants.

Remember you will never exercise your way to more lean muscle mass through a high calorie diet. Eating or drinking too many calories will not be exercised away, contrary to what the machines are telling you about the caloric expenditure for X-amount of time on them.

241016 It is never too late to strength train

241016 It is never too late to strength train

There are numerous studies showing that people who do resistance training have significantly improved their muscle strength and performance. These changes show up in as little as two months. This held true even with the frail and over age 80 population. Not only does resistance training improve strength it can also help prevent and treat sarcopenia.

According to an analysis conducted in 2010 by the Aging and Research Reviews, strenuous, intense workouts are the most effective. You can bet they did not use soup cans in these intense workouts. However, if you are seriously out of condition you probably will have to start out gradually. Find a qualified strength trainer, one with good credentials from a nationally recognized association, and get started.

In order to help prevent or treat sarcopenia, strength train regularly and make sure that you are getting enough protein and your system on a daily basis.

A basic strength program stressing the major muscle groups, consisting of three sets of eight repetitions, performed 2 to 3 times a week will show increases in strength and functionality within a short period. These targeted muscle groups should involve the shoulders, arms, upper back, chest, abdominals, lower back, the quads and hamstrings of the legs and the calves.

Begin with a warm-up with some sort of an aerobic exercise to the point where you are breathing heavier, your pulse is going faster and you have a slight sweat. Now it is time to start lifting.

Begin with the weight that you can handle 10 to 12 times. In over the course of a week or so add weight until the last two repetitions of the set are difficult. Rest 2 minutes and repeat the exercise set again. If you’re able to complete three sets of eight repetitions with a specific weight then that weight is to light and more needs to be added to the bar.

On the days that you are not strength training, do some sort of aerobic exercise for 20 to 30 minutes. Keep track of what you’re doing. You are going to notice improvements in your strength level and in your ability to move a lot easier in your daily life.

221016 Avoiding training injuries in the weight room.

221016 Avoiding training injuries in the weight room.

The short and sweet ways to protect yourself and others in the gym.

1. Keep the room clean and neat.
2. Maintain the equipment in excellent working order
3. Make certain to dynamically warm up before beginning to lift
4. Do not allow maximum weights to be used by a beginner.
5. Pay attention while using the free weights
6. Provide close and correct spotting to those under maximum weight
loads
7. Avoid doing only mirror muscles by following a balanced strength program

171016 Exercise form

171016 Exercise form

Exercise is a way to live life to the fullest; however using poor form is a fast way of incurring an injury. If you are using free weights, which are highly recommended over any of the common machines, there are certain techniques to use in order to get the greatest benefit from them and avoid injury. In the next few paragraphs, we will briefly discuss some issues of exercise form to guard against.

The military press: stand tall, avoid a lower back, backward lean, and side to side lean when pressing up. Do the press in front of your face and not behind your head because this is harmful to your shoulders due to the extreme range of motion when the weight is coming down behind the head.

Barbell curls: For the most part, keep your hands close to your outer thighs. Don’t lean backward in an effort to move heavier weight. Keep momentum to a minimum. Keep the weight under control on the downward phase and not let gravity take over in the hopes you will be able to lift more.

Supine lateral raises commonly referred to as flyes: Keep the weight under control and don’t let it drop suddenly because your shoulders won’t tolerate this for long.

Bench press: The number one rule here is to keep your feet on the floor and not on the bench as shown so frequently in the magazines or on YouTube. You have minimal balance control with your feet on the bench.

Use the five-point stance: Both feet on the floor, buttocks on the bench at all times, shoulders and head on the bench. Keep the weight over your elbows by not hyperextending the wrists. Don’t allow the weight to plummet to your chest with hope of bouncing it back up.

Dead lift: Begin by squatting into the start position by pushing your hips backward and striving to keep your lower legs perpendicular to the floor. Keep the natural lordosis in your lower back. Avoid lifting a weight that overpowers your ability to keep your back in the correct position.

Good mornings: Begin with the weight behind your head and on your shoulders (this is easier done in a power rack so you aren’t exposing your shoulders to an unnecessary injury-see the caution in the military press portion), flex your knees ever so slightly and bend over until your head is below your waistline. Don’t go fast on the down phase as this puts a lot of shock load on your lower back at its most vulnerable position in the lift. Instead, lift with control. There is that word again. Be in control of the weight by controlling momentum. You will get more out the exercise and perhaps even avoid an injury in the process.

Squat: Contrary to what many misinformed people may say this is the best lower body exercise in the entire encyclopedia of fitness movements. The things to avoid are rapid drops into the bottom position, knees coming inward on going back up, rounding of the back, not going deep enough, and in some cases, ego lifting with too much weight.

Some people think they are protecting their knees by not going into the full squat. They fail to realize that by not going deep they are exposing themselves to a sports injury when the need to exert force at the full range of motion is necessary to prevent an injury from happening.

Secondly, and more importantly, is protecting yourself in a fall when the leg is suddenly flexed to its extreme such as frequently happens during a fall on the stairs. If the squat is not deep enough then problems start to occur with such simple things a going to the toilet. A ninety-degree squat is not even deep enough to sit in most chairs.

There is strong evidence that at ninety degrees there is a tremendous high load on the patella tendon. If damage happens to this tendon, the individual with the injury is in for a long rehabilitation period. For example, a two hundred and fifty pound person doing a squat with two hundred pounds is putting over 600 pounds of pressure on their patella for an extended period due to the reversal of motion at this dangerous spot in the range of motion.

It is far better to go through this position, go deep and then come back up, than it is doing the high squat stopping at the magic ninety-degree spot.

151016 Paying attention to the red flags of pain

151016 Paying attention to the red flags of pain

Pain is your body telling you something is not right. Maybe it’s simply a little ache that quickly goes away, but what if it is excruciating. Some pain signs are serious red flags that need to prompt attention by a medical professional. Carefully consideration of these signs may be the step that is necessary to prevent further deterioration of a manageable condition. An emergency pain signal, one that should get you moving to an emergency department, is one or more of the following symptoms:

A sudden onset of severe pain that is unrelated to an accident or some other situation that commonly would constitute an accident

Upper abdominal area or chest pain or pressure

Having difficulty in breathing or suffering from shortness of breath that is not normal to your situation

Dizziness, fainting, weakness, particularly if the dizziness and weak condition comes on suddenly

Sudden severe headache or a change in your vision

Difficulty in speaking or understanding others

Confusion or sudden changes in your mental status, a loved one or someone close to you may be the first to notice this change

Uncontrolled bleeding

Persistent and severe vomiting or diarrhea

Coughing blood

Vomiting blood

The major categories of pain-acute and chronic

Acute pain is normally the result of an illness, some sort of injury or occurs after surgery. This type of pain causes the body to automatically stop what you are doing in an effort to protect the body from further harm. This is due to the tissue damage that causes the pain receptors to respond.

Unlike chronic pain, acute pain can be pinpointed. You know exactly where you hurt and can put your fingers in the area where it hurts. Fortunately, this kind of pain generally subsides with time and gradually goes away.

Chronic pain by definition usually lasts six months or longer. It may stem from a chronic joint condition caused by arthritis, peripheral neuropathy or it could be the residual effects of an accident, infection, tumor or surgery that has damaged the nerves. In other cases, the cause of the pain is not understood because there is no evidence of a disease or damage to the tissues that would trigger it.

Changes in pain

Typically, your pain will gradually subside over time with the proper treatment. If this does not happen then a revisit with your doctor is in order just as it would be if the pain changes in character. For instance if your pain moves up the scale from mild to severe or greater then call your care provider and follow their suggestions. A more serious change would be an onset of new symptoms such as tingling or numbness; both demand a consult with your doctor as soon as you can get in to see them. Your doctor should revaluate these changes in the pain characteristics. They will conduct an examination and either eliminate a possible serious threat to your health or change the directions of the present care program.

Low back pain (LBP) is one of the most commonly reported health issues.

Throughout one’s life, there more than likely will be at least one episode of low back pain. The cause can be muscle strains, deconditioning of the body brought on by a sedentary lifestyle, spinal disk damage from accidents and the degenerative diseases of osteoporosis and osteoarthritis. In some cases, the pain escalates into an unbearable situation and must be aggressively dealt with by the medical professional.

In the present case of low back pain, serious red flags that appear need to be heeded and promptly attended to by a medical professional. If you experience the following, it is time to seek outside help.

Fever or chills and or night sweats

An inability to empty your bladder

Incontinence of your bladder or bowels

Weight loss that you cannot explain

Pain that cannot be relieved with rest and relaxation

If you are awakened at night by your pain

The inability of positional changes to alleviate your pain symptoms

Numbness, pain weakness in your legs, either one or both of them

These signs or symptoms could indicate an undiagnosed condition such as an infection, compression fracture of the spinal column due to osteoporosis, nerve root or spinal cord compression, a kidney stone or stones, an abdominal aortic aneurysm[1], spinal cancer or a tumor that may have started elsewhere and spread to the spine. In the case of the latter, these are especially true in the case of prostate, breast and lung cancers. Pay attention to what your body is telling you and don’t let these signals pass without an examination by your doctor.

101016 Gaining muscle with electrical impulses, fact, or fiction

101016 Gaining muscle with electrical impulses, fact, or fiction

Periodically one sees an advertisement for an electrical device that supposedly builds muscles or helps someone to lose weight. Without a doubt, some types of electrical stimulation are beneficial, however; the gains in the muscles are miniscule. The medically approved electrical stimulation devices used in a physical therapy setting or after a surgery to control pain work well. The tens unit comes immediately to mind.

The repeated low intensity shocks produced by these electrical devices can force rapid contractions of the muscles. This repeated stimulation does cause a certain amount of growth in the muscle fibers but even the best of these devices, as used in the medical field, can do only so much. They help to partially stave off muscle atrophy during the rehabilitation.

In order to gain muscle size, strength, and to burn enough calories to lose weight, exercise is a critical part of the equation. Without exercise, these devices are practically useless, especially the ones seen on TV.

One popular, regularly advertised, model found that the stimulation of the major muscles of the abdomen, arms, and legs for up to 45 minutes, three times a week for a full two months produced no significant changes in the participants strength levels, body fat ratio to lean muscle mass, weight , or their overall appearance.

The recommendation from most astute observers is to regularly exercise and follow a sound nutritious diet because getting stronger, bigger, and losing weight does not come with an electrical machine. You actually have to be active and watch what you eat and drink.