Explosivelyfit Strength Training

Explosivelyfit strength training builds powerful bodies!

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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?

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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.

080417 Spare tire risks associated with carrying fat around your stomach. (2/2)

080417 Spare tire risks associated with carrying fat around your stomach. (2/2)

Continued from 030417

The study by doctors in Seattle also noted that insulin resistant people with excess abdominal fat also appeared to show higher concentrations of a substance known as apolipoprotein B (apoB) and lower levels of high-density lipoprotein (HDL) cholesterol, a “good” form of cholesterol. Previous studies have suggested that high levels of apoB may encourage the development of arteriosclerosis.

Study author Dr. Steven E. Kahn of the VA Puget Sound Health Care System in Seattle, Washington, states that he and his colleagues suspect that a potbelly likely precedes insulin resistance. Once both conditions have set in, he noted, people’s bodies are more likely to be primed to develop arteriosclerosis.”We think that the deposition of fat in the inside of the abdomen is the critical determinant of insulin resistance in the general population,” Kahn said. “We think that the fat begets the insulin resistance, which helps produce” risk factors for arteriosclerosis, he added.

Kahn’s is not the first study to identify health hazards of potbellies. Although body fat tends to relocate to the abdomen with age, past research has shown that excess belly fat, compared to fat elsewhere on the body, can increase the risk of heart disease and type 2 diabetes, as well as up the chances of stroke in middle age.

In the current study, Kahn and his colleagues measured body fat distribution and screened for insulin resistance in 196 people. The authors also determined how much choesterol, fat, and apoB was present in each participant’s blood.

The average age of study participants was 53. They were all seemingly healthy, with no history of diabetes or cardiovascular disease.

Reporting in the January issue of Diabetes, Kahn and his colleagues discovered that people with bigger potbellies who were more resistant to insulin also had lower levels of HDL cholesterol and higher levels of low-density lipoprotein (LDL) cholesterol–the “bad” form of cholesterol.

Risk factors for arteriosclerosis appeared to be linked more strongly to tummy size than to whether a person had insulin resistance, Kahn and his team note.

The current study findings suggest that even people who are not obese can be at risk of arteriosclerosis, the authors note. Seemingly slim people can carry excess tummy fat and be resistant to insulin, they write, and can therefore be at risk for the blood vessel disease.

In an interview, Kahn noted that abdominal fat could play an essential role in people’s risk of future disease. Specifically, he said having a pot belly “is a critical component of metabolic syndrome,” a condition marked by insulin resistance and high blood pressure, and which often precedes diabetes and cardiovascular disease. SOURCE: Diabetes 2003;52:172-179.

030417 Spare tire risks associated with carrying fat around your stomach.(1/2)

030417 Spare tire risks associated with carrying fat around your stomach.(1/2)

By Danny M. O’Dell, MA. CSCS*D

According to recent research, those who have a large potbelly appear to have a higher risk of arteriosclerosis. This is the medical term for the fatty buildup on the lining of arteries that researchers now believe increases the risk of heart attack and stroke. SOURCE: Diabetes 2003;52:172-179

People who carried this “spare tire” of fat around their waists are more likely to have increased fat and cholesterol in their blood.

The study by doctors in Seattle also noted that insulin resistant people with excess abdominal fat also appeared to show higher concentrations of a substance known as apolipoprotein B (apoB) and lower levels of high-density lipoprotein (HDL) cholesterol, a “good” form of cholesterol. Previous studies have suggested that high levels of apoB may encourage the development of arteriosclerosis.

Study author Dr. Steven E. Kahn of the VA Puget Sound Health Care System in Seattle, Washington, states that he and his colleagues suspect that a potbelly likely precedes insulin resistance. Once both conditions have set in, he noted, people’s bodies are more likely to be primed to develop arteriosclerosis.”We think that the deposition of fat in the inside of the abdomen is the critical determinant of insulin resistance in the general population,” Kahn said. “We think that the fat begets the insulin resistance, which helps produce” risk factors for arteriosclerosis, he added.

Kahn’s is not the first study to identify health hazards of potbellies. Although body fat tends to relocate to the abdomen with age, past research has shown that excess belly fat, compared to fat elsewhere on the body, can increase the risk of heart disease and type 2 diabetes, as well as up the chances of stroke in middle age.

In the current study, Kahn and his colleagues measured body fat distribution and screened for insulin resistance in 196 people. The authors also determined how much choesterol, fat, and apoB was present in each participant’s blood.

The average age of study participants was 53. They were all seemingly healthy, with no history of diabetes or cardiovascular disease.

Reporting in the January issue of Diabetes, Kahn and his colleagues discovered that people with bigger potbellies who were more resistant to insulin also had lower levels of HDL cholesterol and higher levels of low-density lipoprotein (LDL) cholesterol–the “bad” form of cholesterol.

030417 Spare tire risks associated with carrying fat around your stomach. (1/2)

030417 Spare tire risks associated with carrying fat around your stomach.

By Danny M. O’Dell, MA. CSCS*D

According to recent research, those who have a large potbelly appear to have a higher risk of arteriosclerosis. This is the medical term for the fatty buildup on the lining of arteries that researchers now believe increases the risk of heart attack and stroke. SOURCE: Diabetes 2003;52:172-179

People who carried this “spare tire” of fat around their waists are more likely to have increased fat and cholesterol in their blood.

The study by doctors in Seattle also noted that insulin resistant people with excess abdominal fat also appeared to show higher concentrations of a substance known as apolipoprotein B (apoB) and lower levels of high-density lipoprotein (HDL) cholesterol, a “good” form of cholesterol. Previous studies have suggested that high levels of apoB may encourage the development of arteriosclerosis.

Study author Dr. Steven E. Kahn of the VA Puget Sound Health Care System in Seattle, Washington, states that he and his colleagues suspect that a potbelly likely precedes insulin resistance. Once both conditions have set in, he noted, people’s bodies are more likely to be primed to develop arteriosclerosis.”We think that the deposition of fat in the inside of the abdomen is the critical determinant of insulin resistance in the general population,” Kahn said. “We think that the fat begets the insulin resistance, which helps produce” risk factors for arteriosclerosis, he added.

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.

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.

081016 Studies that have benefited strength athletes

081016 Studies that have benefited strength athletes

As far back as 1985, scientists were examining the force-velocity curve and its effect on maximizing muscle power output.

In one such study scientists in Finland examined the neural activation relationship between isometric force and relaxation time of the human muscle fiber characteristics in eleven males who were accustomed to strength training.

Beginning with a baseline test these eleven males started the training protocol. The intensities varied from 70 to 120% 1RM of the leg extension. I know I can hear you all saying “what a useless exercise”, but for scientific purposes, it has its place, so bear with me on this.

The first twelve weeks of intense training

The fast twitch fibers became larger during this period and the athlete’s strength grew by 26.8% over their tested 1RM. This strength increase, correlated with higher electromyography[1] readings indicating greater neural input into the active muscle fibers.

The second twelve weeks of detraining

There were no hypertrophic changes to the muscle fibers during this phase of the experiment. However, there was a slight tapering effect noticed for a short time after beginning the detraining portion of the study. This was short lived and the usual after effects of detraining soon became apparent.

It was found during the time span that maximal strength declined greatly as did the EMG readings. In retrospect, this should have been expected because the cross-sectional area of the muscle fibers decreased during the twelve weeks of detraining.

The scientists concluded that strength improvements may be attributed to neural factors during high intense training. Even though a certain amount of hypertrophy took place the conclusions were this greater muscle mass may have limitations in the long run for highly trained athletes.

[1]Electromyography (EMG) is a test that checks the health of the muscles and the nerves that control the muscles

120916 Conditioning principles and suggestions

120916 Conditioning principles and suggestions

Each session length should vary between forty five and sixty minutes. Try to keep them below 60 minutes.

Begin each session with a DYNAMIC warm up, not a static stretch.

Perform technique and/or skill exercises or work first.

Pay strict attention to your form. Once the form begins to degrade move onto the next selection of exercises. Continuing with bad form simply teaches your body to lift incorrectly with the poor technique that is brought on by fatigue.

Strength selections are next-major muscles of the body-neck, arms, chest, shoulders, upper back, lower back, abdominal’s, quads, hamstrings, calves.

Full range of motion must be performed in all the angles and speeds that are possible. Concentric, eccentric and isometric. Avoid the ‘slow moves’. Keep the bar speed fast. Very few sports require a slow move.

Sets and repetitions will vary every single time. The repetitions will change the most between the two, from a low of two reps for six to nine sets up to eight reps for four to five sets.

If you are keeping weight gain down then work in the higher intensity load sets for fewer repetitions (85%-95% 1 RM for two to three reps with long rest periods of two to three and even five minutes).

Work on the energy systems that are most used in the sport by manipulating the work to rest ratios for each exercise session-this can be used as a session intensifier when combined with the previous section.

End each session with static stretches or PNF stretches. This helps cool the muscles, ligaments and tendons and may decrease the soreness after effects of exercise.

Give priority consideration to good nutrition and rest after the exercise period has been completed. It during the rest that muscle growth occurs.

Other things to consider

The greater increases in strength will bring about larger increases in strength endurance.

A strength endurance athlete can easily over-train using high repetition weight training. This may result in an increased risk for injury and a notable decrease in performance.

Exercise session sequence

Dynamic warm up

Technique work

Power work

Strength-structural exercises first

Static or PNF stretches (ONLY with trusted partners and after a lesson in how to do these)

Cool down

A basic program for a strength endurance athlete: Notice the sequence and the low repetitions of the exercises.

Power cleans to develop speed of movement- 3-4×2-3

Back squats- 6×2-5

Dead lift- 6×2-5

Military press- 4×6-8

Pull downs or chin ups- 3-4×5-10

Bench press- 4×2-5

Leg curls or stiff legged dead lifts (twenty degree flex in the knees to prevent hyper extending the knees) or good mornings- 5×8

Bar bell rowing- 4-5×5-8

050916 Fall fitness begins at home

050916 Fall fitness begins at home

The kids are off to school and finally you have some free time to yourself. Now is your chance to get fit. So where do you begin? Start with a consult with your doctor to see what they think of your new physical activity plans.

After you have discussed the situation with your doctor and if your health is such that you can become engaged in a fitness program start with a low intensity schedule so you aren’t so sore the next day you can’t move.

Each day set aside a time just for YOU. Make this a priority to follow through with your exercise plans unless a true emergency presents itself.

Write on your calendar what you plan to do or better yet write it down in a logbook that can be as simple as a three-ring notebook. Put down your weight, your goals for the day, week, month, and year.

Start with a dynamic warm up which means you aren’t just static stretching in a passive mode. A dynamic warm up, for example can be skipping rope, rotating your arms and legs around in big circles. The objective of this part of the exercise session is to get your heart and breathing rate up, to loosen up your muscles and get ready for a more rigorous physical endeavor.

If this is the day, you have decided to do aerobic conditioning, i.e. cardiovascular then skipping rope is not necessary. Start out slowly and gradually build up your speed of movement until you are at your target heart rate. Maintain this heart rate for twenty to thirty minutes for at least three to four times a week. Do this on alternate days between resistance training days, which now follow.

You can resistance train without weights or any other types of equipment using body weight moves such as the common push up and chair squats.

Do this entry level ‘no equipment’ fitness schedule for one month and I guarantee you will feel better! Write all that you do down in a workout logbook diary.

Monday

  • Walk or jog for five to ten minutes
  • Stretch as you cool down
  • Don’t forget to write it down in your log book

Tuesday

  • Warm up with a skip rope, do arm and leg rotations until your heart and breathing rates are up

Do each of the following exercises fifteen times apiece, one right after another. If you feel up to it then repeat the series two more times. All with correct exercise form.

  • Chair squats-don’t use your hands and arms to get backup off the chair
    • One leg chair squats-one leg held out in front as you descend
    • One leg squats-one leg held behind you on the chair as you descend into the squat
  • Calf raises
    • Two legs standing
    • One leg standing
    • Seated with a small child held securely on your knees
  • Hamstring bridges
    • With feet on the coach, knees bent ninety degrees and shoulders on the floor. Raise your hips up until the upper body is straight from shoulders to the bent  knees
    • With feet on the floor as above described
  • Push ups
    • Regular
    • Modified (pivot on your knees)
    • Modified wall lean against a wall and do a push up at an incline
  • Curl ups
  • Arm extensions
  • Leg extensions

Cool down with passive stretching.

Wednesday

  • Walk or jog for five to ten minutes
  • Stretch as you cool down
  • Don’t forget to write it down in your log book

Thursday

  • Warm up with a skip rope, do arm and leg rotations until your heart and breathing rates are up

Do each of the following exercises fifteen times a piece, one right after another. If you feel up to it then repeat the series two more times. All with correct exercise form.

  • Chair squats-don’t use your hands and arms to get backup off the chair
  • Calf raises
  • Hamstring bridges with feet on the coach, knees bent ninety degrees and shoulders on the floor. Raise your hips up until the upper body is straight from shoulders to the bent  knees
  • Push ups either regular or modified (pivot on your knees)
  • Curl ups
  • Arm extensions
  • Leg extensions

Cool down with passive stretching.

Friday

  • Walk or jog for five to ten minutes
  • Stretch as you cool down
  • Don’t forget to write it down in your log book

Congratulations, week one is behind you and now its time for a small two-day break then at it again Monday. This week though change it around by doing three resistance days of training instead of just two like last week.

Monday

  • Warm up with a skip rope, do arm and leg rotations until your heart and breathing rates are up

Do each of the following exercises fifteen times apiece, one right after another. If you feel up to it then repeat the series two to three more times. All with correct exercise form.

  • Chair squats-don’t use your hands and arms to get backup off the chair-as described above
  • Calf raises-as described above
  • Hamstring bridges with feet on the coach, knees bent ninety degrees and shoulders on the floor. Raise your hips up until the upper body is straight from shoulders to the bent  knees
  • Push ups either regular or modified (pivot on your knees)-as described above
  • Curl ups
  • Arm extensions
  • Leg extensions

Cool down with passive stretching.

Tuesday

  • Walk or jog for five to fifteen minutes
  • Stretch as you cool down
  • Don’t forget to write it down in your log book

Wednesday

  • Warm up with a skip rope, do arm and leg rotations until your heart and breathing rates are up

Do each of the following exercises fifteen times apiece, one right after another. If you feel up to it then repeat the series two to three more times. All with correct exercise form.

  • Chair squats-don’t use your hands and arms to get backup off the chair
  • Calf raises-as described above
  • Hamstring bridges with feet on the coach, knees bent ninety degrees and shoulders on the floor. Raise your hips up until the upper body is straight from shoulders to the bent  knees
  • Push ups either regular or modified (pivot on your knees)-as described above
  • Curl ups
  • Arm extensions
  • Leg extensions

Cool down with passive stretching.

Thursday

  • Walk or jog for five to fifteen minutes
  • Stretch as you cool down
  • Don’t forget to write it down in your log book

Friday

  • Warm up with a skip rope, do arm and leg rotations until your heart and breathing rates are up

Do each of the following exercises fifteen times apiece, one right after another. If you feel up to it then repeat the series two to three or maybe even four more times. All with correct exercise form.

  • Chair squats-don’t use your hands and arms to get backup off the chair
  • Calf raises
  • Hamstring bridges with feet on the coach, knees bent ninety degrees and shoulders on the floor. Raise your hips up until the upper body is straight from shoulders to the bent  knees
  • Push ups either regular or modified (pivot on your knees)
  • Curl ups
  • Arm extensions
  • Leg extensions

Cool down with passive stretching.

Yahoo you have now made it to your SECOND weekend break. Now repeat for next week by doing three days of cardio work and two of resistance training. Be sure to write it all down.

Keep it up for the rest of the month and notice how much better you are feeling about yourself.

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