Explosivelyfit Strength Training

Explosivelyfit strength training builds powerful bodies!

Archive for the category “aerobics”

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.

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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.

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.

250717 Sticking to an exercise program

250717 Sticking to an exercise program

There are those who exercise because they like it and those who exercise because someone told them they had to. Which one are you? If the latter, then perhaps you could benefit from a few tips on staying with it on your own.

Before doing any outside of normal activity see your doctor if any of these conditions exist in your background:

  • If you are a man over 40 or a woman over 50
    • If you have heart disease, high blood pressure, diabetes, osteoporosis, asthma or are obese.
    • Are at a high risk for heart disease, particularly so if you have a family history of the disease or stroke of if you have any other health risks that should be considered and subsequently evaluated by a medical professional.

Getting moving

  1. Activity counts, no matter what it may consist of it is still movement and movement is what activity is all about. Choose something you like to do and stick with it. It can be as simple as walking around your property or neighborhood.
    2. Get a mechanical motivator like a pedometer to track how many steps you took at the end of the day. Go for at least 10,000 steps each day and you will soon notice the health benefits of doing so.
    3. Start a logbook. Once written down you begin a history of your activity and soon will be reluctant to miss a session.
    4. Hook up with a friend and exercise together. Both of you will make gains in your health.
    5. If you don’t have time to get a full session in then split it up into more manageable times. The current wisdom is ten minutes is about the shortest time that makes positive changes in your body and ultimately your health.
    6. Use the stairs at work or in the stores. Get that body moving. Don’t get lazy by taking the easy way out on the mechanical devices to get somewhere.
    7. Eat your noon meal on the go, get out in the fresh air by walking or doing something that gets your heart rate up.

Your body was built to move and not just sit on its butt.

270617 The Myth of Spot Reduction Exercises

 

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

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

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.

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