270617 The Myth of Spot Reduction Exercises
Spot reducing exercises do not work and if your trainer is pushing you to do hundreds of sit ups in the effort to tighten up your abdominal muscles and in turn reduce the circumference then find another one. In a study performed by people doing over 5000 sit ups in a twenty seven day period it was found that size changes in the adipose cells of the abdomen were similar to the size changes in the glutes and the subscapular regions.
The training did accomplish one thing; it reduced the size of the adipose cells in all three locations not just the stomach.
If weight reduction is your goal then add in strength training and cut back on the endless cardio sessions. Muscle burns more calories per hour which at the end of the day means more expenditure of energy and better utilization of the caloric intake. This adds up to consistent weight loss if followed correctly.
200617 Bone Health Exercise Recommendations
The mode of exercise should be a combination of weight bearing and endurance activities such as stair climbing, tennis, jogging and jumping. Add in regular sessions of resistance training to round out the weeks program.
The intensity level of all these exertions has to be in the moderate to high ranges in order to engage the bone loading force mechanisms leading to high quality rebuilding of these tissues.
The resistance training level of intensity will be in the 80-85% areas for the majority of the selected movements. The selected exercises are those that involve the major muscle groups that focus on the shoulders, chest, upper back and the legs front and rear. Repetitions will be in the 6-8 range for two to four sets with two to three minutes rest between sets.
These exercise sessions need to be at least as frequent as 3-5 times per week for the weight bearing endurance activities and 2-3 times per week for the resistance ones in order to elicit a positive effect on the skeletal structure.
Once these regimes are in place the desired time spent on each one per session is 30-80 minutes per day. This will be a combination of both types of exercise and not just one of the two recommended modes.
130617 Exercise suggestions for increasing bone mineral density
Before engaging in any new exercise program consult with your primary health care provider.
To increase your lean body mass, add strength and power, follow these guidelines for the suggested group of exercises:
1. Full body resistance training program on a schedule of at least two times per week, with three times to optimize the results.
2. Utilize correct exercise technique at all times
3. Three sets of ten to twelve repetitions each exercise unless otherwise noted.
4. Work to rest ratio is 1:2, meaning if you work out for ten seconds you then rest for twenty seconds.
5. If you are able to add weight after completing the series three times, then do so the next session.
6. If you have added weight then do only ten repetitions and work up to twelve.
Warm up for 5-8 minutes
Abdominal work-15-20 reps for two sets
Bar bell rows
Abdominal work again to end the session-15-20 reps for two sets
060617 Mechanical load consists of the following:
Magnitude of force
Magnitude of the load density or the intensity of the load will generally be above eighty to ninety percent one to ten repetition maximum in order to see improvements in the tissue response.
Speed of force development
The rate or speed of loading means how fast the force is being applied to move the load in a concentric muscle contraction (force applied against a weight with the muscles shortening). Think speed during the lift.
The direction of forces
Varying the direction and pattern of movement will stress the bone and the attaching musculature. Full range of motion in all exercises ensures to a certain extent that the forces are applied as required.
Volume of force applied
The first three mentioned above are primarily responsible for bone mineral improvements. Typically the repetitions do not need to exceed thirty to thirty five to see improvements IF the load is within the correct intensity zone (80%-90% 1-10RM).
Exercise prescriptions for bone growth stimulation*
- Volume 10 reps for 3-6 sets
2. Load 1-10 RM at 80%-90%
3. Rest 1-4 minutes between sets
4. Variation Undulating periodization patterns
5. Exercise selection Structural, multi-joint, large muscle groups
*Essentials of Strength Training and Conditioning
Baechle, T. R., Earle, R.W. Human Kinetics 2001
The greater the magnitude or intensity, the higher and faster the power output, and the direction of force all contribute to the successful laying down of new bone growth.