110618 Balancing Out Your Exercise Program By Danny M. O’Dell, M.A., CSCS

110618 Balancing Out Your Exercise Program By Danny M. O’Dell, M.A., CSCS

Weight training helps build strong bones.

Bone density responds directly to increases in intensities of load and site specifically to the greater pressures required to move the load. Adaptations take place within the structures of the bone that make it more resistant to the imposed loads and thus stronger.

Women in particular need this load bearing weight on their long bones, the spine and hips to stave off and help prevent osteopenia and osteoporosis from occurring. Osteoporosis is a degenerative disease that progressively decreases the bone density which in time leaves them weakened and vulnerable to fracture.

Flexibility

Getting stronger helps in other ways too. The strength to recover from a slip may prevent a bone damaging fall. Postural muscles that are strengthened through weight training inevitably lead to improved posture and a reduced potential of lower back problems. Even though strength training is high on the list of maintaining a strong fit body other pieces of the equation are important too. For instance being flexible enough to tie your shoes or even scratch your back is an important part of living a full and healthy lifestyle.

Work the joints normal range of motion each day by following a stretching program. But be cautioned that static stretching performed before a strength training session has been found to lower the power output by as much as 8%. If you are a sprinter, thrower or recreational handball or tennis player stay away from these at the start of your activity. The proper place for a static stretch is at the end of the workout when the muscles are warm and receptive to change. Doing so before hand, is an invitation to injury.

Find a good stretching book; read up on the proper way to stretch and start applying these to your exercise program. Brad Walker’s ‘Stretching Handbook’ or Bob Anderson’s‘Stretching’ are two of the premier ones on the market and each one has stood the test of time. Even though flexibility is important it is not the end of the line. Maintaining your balance becomes harder as we age.

020118 Boosting your insulin response with increased lean muscle mass

020118 Boosting your insulin response with increased lean muscle mass

A brief snapshot of Insulin resistance and why it is important to avoid.

This condition causes the body’s muscles, fat and liver cells to improperly respond to insulin. The pancreas makes the hormone, insulin. This hormone helps the cells take in and use glucose which in turn is a fuel used by the body to function. If there is not enough circulating insulin, excess glucose builds up in the bloodstream and increases the potential for developing diabetes. It is in everyone’s best interest to have as much lean muscle mass as possible to possibly avoid this serious medical condition, especially as you get older.

One of the unwelcome conditions of aging is muscular frailty, also known as sarcopenia[1]. Without strong muscles, coordination and balance problems begin to appear. These problems may be held at bay by greater lean muscle mass. A new study reports that increasing skeletal muscle mass by as little as 10%, is also associated with an 11% reduction in the body’s resistance to insulin and a 12% lower risk of developing transitional, prediabetes or diabetes.

Researchers from the University of California Los Angeles look at the data and 13,644 participants in the National Health and Nutrition Examination Survey (NHANES). Since these people were involved in the study between years of 1988 to 1994, the research is somewhat old. However when the muscle mass of one quarter of the participants was compared between those with the most muscle mass and those at the bottom with the least muscle mass, those with the greatest amount of fat three muscle mass were 63% less liable to get diabetes.

After making adjustments to leave out those with diabetes, the connection between muscle mass and improved insulin resistance became even stronger. According to the study[2], “increases in muscle mass above even average levels were associated with additional protection against insulin resistance and prediabetes.”

Not only is increasing your lean muscle mass important, but also losing weight helps to improve your metabolic health. Most of us already know that the fitter you are, the healthier you are probably going to be.

[1] Sarcopenia is the loss of muscle mass and coordination that results from the process of aging.

[2] Preethi Srikanthan, MD of the University of California Los Angeles, USA

130617 Exercise suggestions for increasing bone mineral density

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
Squats
Calf raises
Dead lifts
Military presses
Shoulder shrugs
Abdominal work-15-20 reps for two sets
Bench presses
Bar bell rows
Barbell curls
Triceps extensions
Abdominal work again to end the session-15-20 reps for two sets

 

060617 Mechanical load consists of the following:

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*

  1. 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

Summary:

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.

101216 The benefits of resistance training

101216 The benefits of resistance training

A lifestyle of activity provides ongoing lifelong benefits for many people. Amongst these favorable side effects are reductions in high blood pressure and cholesterol levels. Using our muscles helps in staving off osteopenia and osteoporosis by engendering positive changes in bone mineral density. This, along with a higher level of lean body mass leads to healthier body composition figures, i.e. more lean muscle and lowered adipose or fat tissue in the body.

For those who are finding it difficult to stay at a healthy body weight, strength training may be another method of control. It has been noted that muscle is more metabolically active than fat which means more calories are burned if you have more muscle mass compared to fat tissue.

A greater percentage of lean muscle mass brings with it increased feelings of self esteem, greater self confidence and certainly contributes to a much more positive body image.

Now that a few of the recognized benefits have been listed, it’s time to get started planning your strength training program.

Misguided, but well intentioned, people go out and buy an expensive, supposedly multipurpose machine. Those who do generally find that it doesn’t fit them, is uncomfortable to use, is too big, too cumbersome or worse yet hurts them. Simply put they would have been better off spending their money on a set of free weights, a bench and knowledgeable coach to guide them along for a few months. A small set of weights consisting off a couple hundred pounds, a sturdy bench and coaching sessions would set them back less than the high priced ineffective machine that ultimately will end up in the garage or basement and then in a garage sale.

Free weights provide endless opportunities to exercise. They create greater strength gains because of increased muscle fiber recruitment brought on by having to maintain the movement of the bar in its path instead of allowing the machine do it for you. Using free weights permits full range of movement during the exercise. This motion is unencumbered by the limitations of a machine and makes for unimpeded progress. Using free weights increases the range of motion helps to maintain flexibility in the joints.

Additional benefits of free weight set ups are greater personalized accommodation to individual body structure differences such as height, weight, torso types, limb length and joint mobility. Free weights mandate greater skill development in balance and coordination which are vitally important to leading an active life.

Probably one of the most important reasons to strength train is the fact that it will help to decrease fatigue brought on from daily living activities.

As we age the sense of balance gradually diminishes along with our agility, coordination and overall body awareness. All of which are leading causes that contribute to falls, injury and fractures. A healthy body plays a significant role in preventing injury and if injured then in the rehabilitation of that injury.

Many individuals who participate in sports find the stronger and more physically fit they become, the better their athleticism on the field.

If the choice is made to buy your own weights and get started, then it incumbent upon you to get a medical check up and discuss this exercise option with your doctor before starting out on your own to greater fitness.

Remember to have a spotter for over head, on the back or over the face lifts such as the military press squat or military press exercises. Of course if you decide to perform heavy lifting then a spotter should also be an essential part of your lifting program. Always use correct technique, lift safely, sensibly and smart.

121116 Exercise suggestions for those with limited equipment

121116 Exercise suggestions for those with limited equipment

Make a space to work out in that is easy to get to. Get all of your gear in one spot so it is available for immediate use without moving a lot of stuff around each time.

Equipment

  • Bicycle
  • Dumbbells
  • Treadmill
  • Stability ball

Set up the dumbbells in 5, 10, 15, and 20 pound sets. Make sure the collars are on tight and the weights are centered on each one.

The warm up

Begin on the treadmill or your bike at the low end of each of the times. Start out at a walk for 1-2 minutes. As your pulse becomes faster increase the speed and work up to a fast walk or slight jog for another 2-3 minutes. Now slow to a walk for another 1-2 minutes. As you become stronger these times will seem awfully low, once that happens then add 10-25% more to each of them. At some point you will find the ideal warm up time that just feels right for your needs.

Leg rotations

Move your legs in giant circles, forward and backward and then out to the sides. Hold onto something sturdy if you are unsure of your balance. Gradually you’ll want to do these without support to enhance your balance capabilities.

Shoulder series

Do each one of the following 15-20 times each.

  • Wide clockwise circles with outstretched arms.
  • Wide counter clockwise circles with outstretched arms
  • Arms straight to the sides with palms facing the body moving out front and back over head without bending them
  • Arms bent at 90° and then extended rapidly to the front and back to the 90° starting position
  •  Arms bent at 90° and then extended rapidly to the front and back to the 90° starting position

The exercises This is just a minute fraction of the ones that are available.

Column one Column two Column three Column four
  • Dumbbell Military presses
  • Chin ups or pull downs
  • Dumbbell floor presses
  • Dumbbell rows
  • One arm dumbbell rows
  • Dumbbell bench Squats
  • Wall squats
  • Dumbbell dead lifts
  • Dumbbell good mornings
  • Dumbbell side bends
  • Leg Raises
  • Straight leg/stiff leg dead lifts
  • Dumbbell curls
  • Dumbbell Triceps extensions
  • Dumbbell Wrist curls-flexion and extension
  • Thors hammer wrist deviations

.

  • Dumbbell Calf raises
  • Abdominal exercises of your choice

The schedule

Work out five times a week for fifteen to twenty minutes a day. Each day will be a different series of exercises that you choose to do. Start out by doing two sets of eight repetitions with a rest of 30 seconds between each set. Gradually increase up to four to five sets of eight as your conditioning improves. Work quickly but without throwing the weight around. Let your muscles do the work instead of momentum.

Keep your pulse up in the 70-80% target heart rate (THR) range as you exercise. This is found by taking your age from 220 and multiplying the result by 70-80%. Although this is a very common method of finding your THR it is also somewhat inaccurate because the outcomes may be off by as much as 10 percent plus or minus.

Begin your exercise session with the warm up, move onto your choice of exercises from columns one, three and four and then cool down with a few selected static stretches.

The second day of exercise begins again with the warm up and your selections from columns two and four. Follow this with your cool down and you are done for the day. The week ends can be days off or walking for fun sessions. Add weight as these become easier to do each day. The heavier you lift, the stronger you’ll become. The greater your muscle mass the higher will be your calorie expenditures each day.

Schedule sample

Day one from column one, three and four

  •  Dumbbell military presses
  •  Dumbbell curls
  •  Abdominal exercise
  •  Calf raises

Day two from column two and four

  •  Dumbbell bench squats
  •  Dumbbell good mornings
  •  Abdominal exercise
  •  Calf raises

Day three from column one, three and four

  •  Dumbbell military presses
  •  Dumbbell curls
  •  Abdominal exercise
  •  Calf raises

Day four from column two and four

  •  Dumbbell bench squats
  •  Dumbbell good mornings
  •  Abdominal exercise
  •  Calf raises

Day five from column one, three and four

  •  Dumbbell military presses
  •  Dumbbell curls
  •  Abdominal exercise
  •  Calf raises

Week end off

Day one from column two and four

  •  Dumbbell bench squats
  •  Dumbbell good mornings
  •  Abdominal exercise
  •  Calf raises

Day two from column one, three and four

  •  Dumbbell military presses
  •  Dumbbell curls
  •  Abdominal exercise
  •  Calf raises

Day three from column two and four

  •  Dumbbell bench squats
  •  Dumbbell good mornings
  •  Abdominal exercise
  •  Calf raises

Day four from column one, three and four

  •  Dumbbell military presses
  •  Dumbbell curls
  •  Abdominal exercise
  •  Calf raises

Day five from column two and four

  •  Dumbbell bench squats
  •  Dumbbell good mornings
  •  Abdominal exercise
  •  Calf raises

You will notice that each week emphasizes more of one part of your body by doing either upper or lower torso exercises three times instead of two sessions per week.

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.