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Balance your Body and Strength with Stretching
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General/Other
"Many times injuries occur because the body has been, or is being developed unevenly. Rarely is the yin and yang of our alignment, musculature and balance in perfect unison, if ever at all.
One way to help balance out your strengths and weaknesses is to stretch your tighter areas after you work out and your more flexible spots beforehand. This way you utilize the tightening effect that comes from weight training to create give in the muscle on one hand and support around the bones and joints on the other."
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stretching, balance
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created by
Jazzy98
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saved on 6/23/2008
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1
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9.5
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100 %
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Spotting a "Fad" Diet!
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Diet and Nutrition
"There are literally hundreds of different diets that have at one time or another been promoted as the best approach to losing weight. Unfortunately, most of them, in their efforts to succeed, involve omitting certain foods, and sometimes even entire food groups (for example, high-protein dietshigh-protein diets suggest significantly reducing the percent of carbohydrates in the diet, an important component of the recommended eating guidelines based on the food pyramidfood pyramid).
Fad diets take form in many ways. low-fat, low-carbohydrates, high-protein, or focusing on one particular food item such as grapefruit. These diets lack major nutrients such as dietary fiber and carbohydrates, as well as selected vitamins, minerals, and protective phytochemicals, such as antioxidants (substances found in vegetables, which are protective against disease). Over the long term, by not receiving the proper amounts of these nutrients, you may develop serious health problems later in life.
For the food groups that these diets do permit, the proportions are either well above or well below those recommended by major health organizations such as the American Heart Association and the American Dietetic Association, as well as the Surgeon General and the U.S. Department of Agriculture.
Some common claims of these diets include blaming particular hormones for weight gain, suggesting that food can change body chemistry, or touting or banning a particular food. However, they all have one thing in common: They offer only a temporary solution to what for many people is a lifelong and chronic condition. Once the diet is stopped, the lost weight is usually regained quickly. This is because none of these diets teach you how to eat righteat right.
How Do I Spot a Fad Diet?
While there is no set approach to identifying a fad diet, many have the following characteristics:
Recommendations that promise a quick fix.
Dire warnings of dangers from a single product or regimen.
Claims that sound too good to be true.
Simplistic conclusions drawn from a complex study.
Recommendations based on a single study.
Dramatic statements that are refuted by reputable scientific organizations.
Lists of 'good' and 'bad' foods.
Recommendations made to help sell a product.
Recommendations based on studies published without review by other researchers.
Recommendations from studies that ignore differences among individuals or groups.
Eliminating 1 or more of the 5 food groupsfood groups.
Devoting yourself to a lifestyle that includes regular exercise and eating a proper diet with moderate portions is still the best method to lose weight and to keep it off. Most people who make the change from a typical high-fat diet and sedentary lifestyle to one that follows a diet based on the recommended food pyramid will slowly and safely lose weight."
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diets, weight loss, nutrition, balance
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created by
runningbear
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saved on 6/9/2008
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4
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21.3
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100 %
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Fear and Fitness-Symptoms & Strategies
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General/Other
"Fear, Success & Fitness: Strategies for self-defeating thoughts.
Although our thoughts are processed in the brain, I believe our mind is in our heart. This is evident when an individual determination fuels them enough to crawl over the finish line of a marathon. This phenomenon can be witness when an individual, despite all odds, takes their first step towards living a healthier life.
There is a connection of our heart and ability to achieve our goals. Although fitness requires energy and physical strength nothing else compares to our mental energy. By looking within for inspiration, we set off a biochemical chain of event. Endorphins are released and you run that extra 5 minutes on the treadmill or lift that extra 5lbs despite fatigue. Maybe, it’s a image of what you are working towards, picture of a loved one or raw focus that takes your to the next level. It all begins with the mind not with sugar load beverages.
However when the initial enthusiasm of embarking on a new journey fades the mind rebels with questions.
Here are some symptoms of mental roadblocks that can stump your training program:
• Usually begins 3-5 weeks into a training program. Cycles about every 3-6 months.
• Depression, Fatigue
• Decrease interest in favorite activities
• Changes in appetite, Irritability, Sleeplessness,
• You begin to minimize achievements.
• Drift away from program and resume old habits.
• Executing poor form in exercises. May lead to injuries.
Here some favorite quotes. ‘Bring the body to the gym and the mind will follow.’ And ‘Thoughts are like clouds and they will pass.’
When you are in the midst of mental block try to the following:
• Review your workout program. Are you overtraining?
• Speak about your mental roadblock. By sharing you lessen the mental baggage and get feedback.
• Practice patience, diligence in all activities not just in your workout.
• Focus on right breathing and awareness of correct exercise form.
• Participate in a group class.
• Plan in advance the workout and duration. Remember to eat your pre and post workout meals.
• Take an extra day off from the gym. Focus on nutrition.
Training is not all physical. It requires preparation and a daily resolve to continue and give 100%.
I personally do the following when I sense the mind weighing me down.
1. Revisit the basic. Exercises that you are familiar with and focuses on strengthening joints and range of motion. E.g. static stretches, SMR foam rolling, dynamic warm-up drills, hip exercises, rotator cuff workouts.
2. Power naps! Daily 10-30 minutes of recharging.
3. Drink water throughout the day.
4. Ask a friend to join you.
5. Take a group class
6. Be grateful of your current health.
If you see it you can achieve it. When your body is physically changing from your hard work in the gym the mind needs to readjust too. Every workout you do is a stepping stone. Every time you show up for life is an achievement.
"... read entire tip
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mental plateau, fitness, health, muscle, mind
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created by
fitnessfound
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saved on 6/9/2008
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2
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10.2
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100 %
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Got Knee Pain? Corrective Exercise Strategy. Pt.1
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General/Other
"My essay is a basic corrective exercise approach to specific knee pain caused by lack of ankle mobility. Most individuals will either have knee discomfort underneath the knee, also known as ‘Jumper’s Knee’ or ‘Runner’s Knee’ e.g. discomfort on the side of the leg/knee. Please recognize the difference between ‘discomfort’ and ‘pain’. As I always tell my clients ‘we do not work through pain’ but discomfort is a red flag. Stop the exercise and learn how to address and prevent the pain.
The discomfort is the precursor to a bad situation becoming worse. Fortunately, attending to the discomfort and applying some exercise science and commonsense we usually can reverse the ailment.
If you have had consistent knee pain then I would suggest seeing a medical professional. Lastly, I highly recommend getting an assessment of your posture, flexibility and muscular strength imbalances by fitness professional. The information will help you become more efficient in your workout and prevent any joint dysfunction. Your goals will be easier to attain because you will recruit more muscles for your workout and not be sideline by injury.
This is part 1 of my ‘Got Knee Pain?’ essay. In this essay, I will discuss the importance of ankle mobility and muscle balance in the calf/shin muscles. Visualize what you do when you get out of bed. The first part of our body to touch the earth is our big toe followed by the other toes, the ball of our feet then heel. If you ever stumped your toe, you will quickly notice the importance of our ankle mobility and how it affected our posture. We will compensate the pain in the toe by changing the way we walk, unconsciously leaning on one side of our body which stresses other muscles and joints.
Most knee pain is the result of sedentary lifestyle (8-10 hours of sitting or inactivity per day), muscle imbalances, poor form while performing exercises and lack of rest (overuse). There are other possible factors such as flat feet, posture, age, type of shoes, past surgeries etc…
Knee discomfort usually springs from a disruption of the ACL or MCL (Anterior Cruciate Ligament- front of knee, Meniscus Cruciate Ligament –both sides of the knee). View the ligaments as the ‘shock absorbers’ of the knee. There are other ligaments in the knee joint but I will only address the most common injuries. The knee is a marvel when you think how much pressure/shock it absorbs from our regular walking to work, walking up stairs, jogging and even abrupt stopping. Without a stable knee, our easiest everyday tasks become a challenge. Did you know that the foot moves in all anatomical planes, unlike the knee, which primarily moves in the sagittal plane (flexion and extension).
Generally, people who sit all day will have tight hamstrings, hip flexors, calf muscles, weak gluteus (buttocks) and underactive inner thigh muscles. Please note, other preventable muscle imbalances and joint dysfunction may arise from overuse or a seden"... read entire tip
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foam roll, ankle, knee pain, flexibility, exercise
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created by
fitnessfound
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saved on 6/9/2008
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3
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13.6
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100 %
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Mix it up with Round the Clock Lunges
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General/Other
"Fun way to mix up Lunges for class or a home workout! Lunges Around the Clock. Imagine you are standing in the middle of a large clock, you are the center. From your center spot lunge with your right foot to 12 o'clock. Return to the center, then lunge to 1:30 (halfway between 12 and 3), 3, 4:30, and 6, returning to the center between each. Reset to top of clock and then switch leads to lunge with your left leg at 12, 10:30, 9, 7:30, and 6. Build up to 8 reps on each side.
To progress you can add more lunges at each time on the clock. Great for Boot Camp or Sculpting!"
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workouts, mixing it up
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created by
Jazzy98
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saved on 6/9/2008
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1
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10.8
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N/A
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Healthy Napping: Napping the Right Way
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General/Other
"Napping must be done with some thought behind it. Naps should be short in duration – about 20 – 30 minutes. It’s important to keep them short because napping too long disrupts your normal 24-hour body cycles (circadian rhythms). Your naps should be earlier in the day (between 12 – 1pm if possible) and ritualistic in nature. If you are napping following an intense training session, there is also a ritual to follow. First, shower to regulate body temperature. Then eat a small meal (proteins and carbs) to regulate blood sugar levels. If needed, use an alarm clock so you don’t sleep too long and disrupt the upcoming night’s sleep."
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naps, healthy
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created by
Jazzy98
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saved on 5/13/2008
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2
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22.7
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100 %
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When is the Best Time to Workout?
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Strength Training
"Today’s lifestyle is extremely hectic and stressful. Everyday, we wake up in the morning and follow our same routine. If it’s going to work, picking up the kids, going grocery shopping, running some errands or trying to have a social life, we are always complaining about not having enough time . And we still haven’t scheduled in our workout for the day. How can we possibly workout when so much is going on? Keep reading this article and find some helpful tips for your workout schedule.
I’m sure you have asked yourself this question, “When is the best time to workout?” First and foremost, workout when you can. If you have time in the morning, then workout in the morning. If your only free time is in the evening, then schedule your workout then. Some people don’t have a set schedule for their training. So it’s critical that you workout whenever you have the time.
However, from a physiological standpoint, your hormones peak at about 3 and 11 hours upon awakening. Well, what does this mean? It means that if you wake up at 7:00 a.m., you are strongest at 10:00 a.m. and 6:00 p.m. Also, the synovial fluid that is found in your joints (fluid that helps to lubricate your joints) reaches optimal levels 3 hours upon awakening. So if you are able to schedule your workouts around these times, you will find yourself stronger, more alert and less prone to injuries during your training.
Another important factor regarding when to workout lies with the fact if you are a morning or night person. If you are a morning person, then your body may respond better to your workouts in the morning. If you are a night person, then schedule your workouts at night. It’s also important to keep the same workout times from day to day. This way, your body can mentally and physiologically prepare itself when you are close to your workouts. If you do need to change the time of your training, then allow your body about 3 weeks to adapt to the new time change.
If you decide to workout in the morning, make sure you gradually workout with proper progression. Start off slow and work your way up to a full body workout. Your body needs to adjust to this new time change. There are a handful of benefits when training in the morning. These include:
• Elevated metabolism
• Keeping you energized all day
• Regulated appetite
• Better sleeping patterns
• Mental acuity increased 4 hours after exercise
So there you have it. Now you know some facts circulating around the best time to train. Hope this article was helpful to you and your training."
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created by
albert
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saved on 5/6/2008
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4
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25.9
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100 %
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Cardio Confusion - Long and Slow or Short and Fast
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Endurance
"Exercising aerobically within the lower limits of the Target Heart Rate Zone (i.e. 50-70% of the Maximum Heart Rate) for longer durations was once considered to be the most beneficial for fat-burning. Current research findings now indicate that greater fat-burning is accomplished with exercise in the upper limits of the Target Heart Rate Zone (i.e. 70-90% MHR). The following four points reveal the myth of the fat-burning workout and provide support for exercising at relatively higher intensities:
Fat vs. Carbs for Fuel: During low-intensity activities you primarily burn fat; when the intensity of the activity increases so does the percentage of carbohydrates that you burn. While the percentage of energy from fat decreases proportionately as you progress to higher exercise intensities, the total caloric expenditure and total amount of fat used increases significantly.
The Post-Workout Metabolic Boost: Vigorous exercise elevates the resting metabolic rate (RMR) to a greater degree than low intensity exercise. Studies have demonstrated a return to the resting metabolic level within minutes after exercise of low to moderate intensity, while higher intensity exercise has shown a sustained elevation in RMR for many hours. Some experts estimate that exercise must be sustained for 20-30 minutes at 70% or more of aerobic capacity in order to derive any benefit from this elevated caloric expenditure after the workout. This post-excess calorie burn, from a shorter, but more intense session accounts for far greater results than just the calories burned during a longer exercise session itself at low to moderate intensities.
The Dose Response Relationship: The lower cardiovascular stimulus acting on the body at lower exercise intensities causes a smaller increase in aerobic fitness than working at higher intensities of exercise. The person who only exercises at lower intensities is still burning fat, but is not conditioning their body to the same degree to become an even better fat-burning machine!
Hormonal Influences: Intensities above 70% of aerobic capacity are required to stimulate the release of growth hormone. This hormone is involved in the processes of fat release, fat transport and fat metabolism.
The bottom line: When beginning to exercise, do so at an intensity and duration that is appropriate for your fitness level. Also, keep the three C’s of cardio in mind – Make it the most CONVENIENT part of your day, a CONSISTENT part of your lifestyle, and keep it CHALLENGING and FUN."
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created by
albert
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saved on 5/6/2008
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8
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38.9
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100 %
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Top 3 Tips For Picking a Trainer to Work With
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General/Other
"#1: Spy on your Future Trainer a big mistake I see in commercial facilities is people buying personal trainer services at the point of the membership sale. Sales reps are trained to up sell you training services after you dump $500 on a year contract for club use. The trainer you meet with for your complimentary session is trained to sell you on his services after that one meeting. Truth is, most clients like to match up with a trainer they feel they can relate with (females with females, former athlete with males, older adult with older aged trainers, etc, etc). This is normal, but not necessarily always the case. Some females want a male trainer, and some men want a female trainer. Most clients drop their trainer after 1 month (or stop attending sessions) because the personalities don't match up. If a trainer does not like a client for whatever reason, he/she will not put alot of effort into motivating them to comply with their sessions and missed sessions will only be forfeited to the trainer's satisfaction. I know because I have done the same.
I like people that come up to me after training a client and ask me various questions. This tells me that they have done their research on my training methods through observation and are ready to undertake the responsibilities, accountability, and commitment to a plan. How do they prove it? They pay up. And they pay big bucks. Take home message: Watch all the trainers as they work with clients. Observe carefully the trainer you think you want to work with. If you think your personalities match, begin by introducing yourself and inquire about setting up a meeting for you to learn more about that trainer. If the trainer is good, you will have everything laid out in front of you.
#2: Match a Trainer with Your Fitness Level Many people pick a personal trainer based on what he/she looks like. Does he have the year-round gold tan? Rock hard abs? Tight glutes? The truth is, your preferences for a trainer should be based on what the criteria that specific trainer uses to train clients. For instance: does he/she train athletes? does he/she train housewives? does he/she train children? In each sample, the exercise program is different and specific to the individual’s goals and ability. There is nothing wrong with a trainer who trains a specific population, but don't assume that just because his clients are fit athletes that he/she can make you into one. If you're goal is simply fat loss, you may want to find a trainer who handles people that are overweight and designs exercise programs that accommodate those needs. Your needs will not be the same as a track & field athlete or a hockey player. Even though they have the body type you are looking for, doesn't necessarily mean the trainer got them to that point. He/she pretty much helps them stay in top condition. You, on the other hand, are still climbing the hill. Again, HOW a trainer trains is reflective on their experience, qualifications and education."... read entire tip
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trainer, stand apart, clients
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created by
standAPART
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saved on 4/12/2008
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2
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13.5
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100 %
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