Stress can take a toll on both your physical health and mental well-being. It can lower your immunity to colds, flu, and even more serious illnesses. It can affect your sleep patterns, interfere with job performance, and leave you irritable. Stress can also trigger all sorts of skin disorders, including psoriasis, eczema, acne, rosacea, and hives.Fortunately, there are ways to get a handle on stress and up your energy:
Peace of Mind
1. Set aside "private time."
Something as simple as soaking in the tub can renew your mind and body. For added relaxation, turn down the lights and play some soft music.
2. Learn relaxation techniques.
Read a book about it, or take a meditation or yoga class. Here's one you can try at home. Find 15 minutes where you will not be disturbed to meditate, visualize, etc. Sit in a comfortable chair, feet on the floor, arms at your sides. Breathe in deeply, through your nose. Then slowly release the air through your mouth and repeat an affirmation, like "Relax... Relax... Relax," or "I'm confident... I'm confident..." Continue breathing in and out, focusing on your word or phrase for the 15 minutes. Visualize the person you want to be, already in possession of your goals. If a worrisome thought pops up, acknowledge it, then re-focus on your breathing.
3. Schedule "worry sessions."
Set aside a specific 15 minutes each day when you'll concentrate on everything that's bothering you. When worries pop up during the day, save them for these 15 minutes. Then picture yourself conquering a particular challenge. It's not easy, but it's simple. And it works.
4. Keep a journal.
New studies suggest that people who are able to write about their innermost feelings may enjoy better mental and physical health. Writing is also a powerful tool that helps you organize your thoughts and make life a little bit easier.
5. Pep up with a scent.
When you need an energy boost, take a whiff of muguet or peppermint oil. Preliminary studies suggest these scents can promote alertness. Try!
6. Power naps.
15-20 minutes can be very energizing and rejuvenating. Careful - more than 20 minutes and you'll wake up more tired than you were to begin with.
7. Delegate.
On your weekly calendar, eliminate the least important tasks and activities. Delegate household chores. Have your spouse/significant other to the grocery shopping. Even if things aren't done the way you want them done, it's important for everyone to pitch in so you don't feel like the Lone Ranger.
8. Reward yourself.
Every day engage in a just-for-you activity, PROVIDED you accomplished something you set out to do for that day. Rent a movie, read, gardening, etc. You'll not only boost your self-esteem, you'll also enjoy the well-deserved feelings of relaxation.
9. Laugh.
Laughter really is good medicine. Laughing raises your heart rate, stimulates circulation, exercises your diaphragm, abs, and other muscles, and increases production of certain hormones that serve as your body's natural painkillers. Watch a sitcom, read humorous books, get Reader's Digest.
10. Cry.
Feel better after a good cry? Studies show that the tears you produce when you're anxious, upset, sad, or angry contain stress-relieving hormones.
11. Get a body massage.
Various massage techniques reduce stress, loosen tight muscles, and rev up your energy. Massage also helps release endorphins ("feel good" chemicals released by the brain), triggering relaxation.
Stress-Reducing, Energy-Boosting Nutrition
12. DO NOT skip meals.
Spreading your calories out over 4-6 balanced meals a day gives you the carbohydrates, protein, fat, vitamins, minerals required to keep your energy high by keeping your blood sugar levels stable.
13. Eat a "good mood" breakfast.
Combine a high-protein food, such as cottage cheese, with a fiber-rich carb, like strawberries. Protein not only boosts your brain's production of dopamine and norepinephrine - chemicals that keep you alert - it also controls levels of relaxation-inducing serotonin. The carbs help you feel calm and focused on whatever you're doing.
14. Have a midmorning muffin.
USE THIS ONLY IF ABSOLUTELY NECESSARY. Instead of heading for the vending machine, bring a low-fat, whole grain muffin topped with a teaspoon of jam. Carbs combined with a LIMITED amount of sugar can restore mental energy.
15. Quick, low-fat lunch.
Broiled fish, skinless chicken, tuna, deli turkey or chicken with a teaspoon of low-fat mayo on whole-grain bread can give you energy for the afternoon.
16. Beat the mid-afternoon lag.
If you're droopy by 3 pm, have a cup of coffee to get back on track. (I don't suggest doing this very often, either. It's quite possible you need to catch up with some Z's.)
17. Make dinner your lightest meal.
If you've eaten a balanced, substantial lunch, you'll feel surprisingly satisfied with a light dinner. Instead of a regular dinner plate, use a smaller plate and fill it up (not mounding!) with your protein and carbs.
18. Watch the caffeine.
A little caffeine is okay for a little boost. Too much and you're making your adrenal glands work overtime. You'll need more caffeine for the desired effect, and the crash when it wears off gets worse. Plus you get restless and irritable.
19. Cut back on sugar and starches.
You all know about the "sugar high." When you drop, you feel cranky, weak, and unable to concentrate. Stick with balanced snacks and meals to keep your blood sugars level.
20. NO alcohol.
Some of you will yell at me for saying this; too bad. Sure, it may help in keeping your heart healthy, BUT SO DOES EATING RIGHT AND EXERCISING REGULARLY. Like sugar, alcohol gives you a high, and then you crash. Also leaves you feeling lethargic. Get Physical
21. Aerobic exercise daily.
Along with cardiovascular health, aerobic exercise boosts production of endorphins. 25-30 minutes can significantly reduce stress and increase energy.
22. Deep breathing.
Need a 1-minute regenerator? Sit in a quiet place, feet flat on the floor, arms at your sides. Breathe in deeply through your nose, filling your diaphragm (your stomach should protrude if you're doing it right). Breathe out slowly through your mouth. Do this for just 60 seconds.
23. Shrug off tight shoulders.
Whenever you notice you're tense around your neck area and shoulders, shrug your shoulders ten times.
24. Take a break to stretch.
Alternating arms, reach upward, stretching toward the ceiling. Five times each side.
25. Stretch neck tension away.
Touch your chin to your chest and hold for 2 seconds. Try to touch your left ear to your left shoulder (keep it relaxed - no reaching up!) and hold for 2 seconds. Repeat for the right ear/shoulder for 2 seconds. Repeat entire cycle if necessary.
26. Stand up.
If you spend most of the day sitting at a desk, stand up once every hour for 20 minutes, and do any of the exercises mentioned above to relax and stimulate circulation.
27. Take out your frustrations on the iron.
Pumping iron, that is. You've got all those stress hormones flowing around your body and they're not getting used up. Aerobic exercise may calm them down some, but new studies are showing lifting weights help you burn off those stress hormones more effectively.
2012年8月15日星期三
2012年8月14日星期二
The Truth About Bodybuilding Myths
You might disagree, but hear me out on this; the vast majority of myths about weight gain are mostly passed down from "gym talk" and so-called experts who know nothing about how the body works.
Myths that lead to wasted time, frustration and are taken blindly as truth, can really set back your progress in the gym. Don't believe everything you hear when it comes to exercise and weight gain. Do the research yourself.
Lets take a look at some of the most common weight gain myths:
High repetitions burn fat while low repetitions build muscle:
Progressive overload is needed to make muscles bigger. Meaning that you need to perform more reps than you did for your last workout for that particular exercise. If you perform the same amount of reps at each workout nothing will change on you. If you don't change the weights on the bar nothing will change on you. Therefore, you must increase reps and weights progressively in order for changes to occur.
Definition has two characteristics, muscle size and a low incidence of body fat. To reduce body fat you will have to reduce your calories; the high repetition exercise will burn some calories, but wouldn't it be better to fast walk to burn these off?
Better still; use the low reps to build muscle, which will elevate your metabolism and burn more calories (less fat).
Vegetarians can't build muscle:
Yes they can! Strength training with supplementation of Soy Protein Isolate has shown to increase solid body weight. Studies have shown that athletic performance is not impaired by following a meat free diet, and people strength training and consuming only soy protein isolate as a protein source were able to gain lean muscle mass.
Strength Training will make you look masculine:
If it is not your intention to bulk up from strength training you won't. Putting on muscle is a long, hard, slow process. Your strength-training regime coupled with quality food will determine how much you will bulk up.
To bulk up you also require more food, and by working out you can eat what ever you want to:
Of course you can eat whatever you want, if you don't care how you want to look. Working out does not give you an open license to consume as many calories as you want.
Although you will burn more calories if you workout than someone who doesn't, you still need to balance your energy intake with you energy expenditure.
If you take a week off you will lose most of your gains.
Taking one or two weeks off occasionally will not harm your training. By taking this time off every eight to ten weeks in between strength training cycles may refresh you and heal those small niggling injuries.
By having longer layoffs you do not actually lose muscle fibres, just volume through not training; any size loss will be quickly re-gained.
By eating more protein I can build bigger muscles:
Building muscle mass involves two things, progressive overload to stimulate muscles beyond their normal levels of resistance and eating more calories than you can burn off.
With all the hype about high protein diets lately and because muscle is made largely of protein, it's easy to believe that protein is the best fuel for building muscle. However muscles work on calories that should predominately be derived from carbohydrates.
If I'm not sore after a workout, I didn't work out hard enough:
Post workout soreness is not an indication of how good the exercise or strength-training session was for you. The fitter you are at a certain activity, the less soreness you will experience after.
As soon as you change an exercise, use a heavier weight, or do a few more reps, you place extra stress on that body part and this will cause soreness.
Resistance training doesn't burn fat:
Nothing could not be further from the truth. Muscle is a metabolically active tissue and has a role in increasing the metabolism. The faster metabolism we have the quicker we can burn fat. Cardio exercise enables us to burn calories whilst exercising but does little else for fat loss afterwards.
Weight training enables us to burn calories whilst exercising but also helps us to burn calories whilst at rest. Weight training encourages muscle growth and the more lean muscle mass we possess, the more fat we burn, for an increased and elevated metabolism.
No pain no gain:
This is one myth that hangs on and on. Pain is your body signaling that something is wrong. If you feel real pain during a workout, stop your workout and rest. To develop muscle and increase endurance you may need to have a slight level of discomfort, but that's not actual pain.
Taking steroids will make me huge:
Not true. Strength training and correct nutrition will grow muscle. Taking steroids without training will not make you muscular. Most steroids allow faster muscle growth through greater recovery, while others help increase strength which allows for greater stress to be put onto a muscle. Without food to build the muscle or training to stimulate it nothing will happen. Most of the weight gain seen with the use of some steroids is due to water retention and is not actual muscle.
Strength training won't work your heart:
Wrong! Strength training with short rest periods will increase your heartbeat well over a hundred beats per minute.
For example, performing a set of breathing squats and you can be guaranteed that your heart will be working overtime and that your entire cardiovascular system will be given a great overall body workout.
Any intensive weightlifting routine that lasts for 20 minutes or more is a great workout for your heart and the muscles involved.
I can gain muscle and lose fat at the same time:
Wrong. Only a few gifted people with superb genetics and on steroids can increase muscle size while not putting on body fat. But for the average hard gainer, they have to increase their muscle mass to its maximum potential and then cut down their body fat percentage to achieve the desired shape.
In conclusion, simple basic principles that apply to all weight and muscle gain such as progressive overload, variable frequency of reps and high intensity workouts are the way to go.
Myths that lead to wasted time, frustration and are taken blindly as truth, can really set back your progress in the gym. Don't believe everything you hear when it comes to exercise and weight gain. Do the research yourself.
Lets take a look at some of the most common weight gain myths:
High repetitions burn fat while low repetitions build muscle:
Progressive overload is needed to make muscles bigger. Meaning that you need to perform more reps than you did for your last workout for that particular exercise. If you perform the same amount of reps at each workout nothing will change on you. If you don't change the weights on the bar nothing will change on you. Therefore, you must increase reps and weights progressively in order for changes to occur.
Definition has two characteristics, muscle size and a low incidence of body fat. To reduce body fat you will have to reduce your calories; the high repetition exercise will burn some calories, but wouldn't it be better to fast walk to burn these off?
Better still; use the low reps to build muscle, which will elevate your metabolism and burn more calories (less fat).
Vegetarians can't build muscle:
Yes they can! Strength training with supplementation of Soy Protein Isolate has shown to increase solid body weight. Studies have shown that athletic performance is not impaired by following a meat free diet, and people strength training and consuming only soy protein isolate as a protein source were able to gain lean muscle mass.
Strength Training will make you look masculine:
If it is not your intention to bulk up from strength training you won't. Putting on muscle is a long, hard, slow process. Your strength-training regime coupled with quality food will determine how much you will bulk up.
To bulk up you also require more food, and by working out you can eat what ever you want to:
Of course you can eat whatever you want, if you don't care how you want to look. Working out does not give you an open license to consume as many calories as you want.
Although you will burn more calories if you workout than someone who doesn't, you still need to balance your energy intake with you energy expenditure.
If you take a week off you will lose most of your gains.
Taking one or two weeks off occasionally will not harm your training. By taking this time off every eight to ten weeks in between strength training cycles may refresh you and heal those small niggling injuries.
By having longer layoffs you do not actually lose muscle fibres, just volume through not training; any size loss will be quickly re-gained.
By eating more protein I can build bigger muscles:
Building muscle mass involves two things, progressive overload to stimulate muscles beyond their normal levels of resistance and eating more calories than you can burn off.
With all the hype about high protein diets lately and because muscle is made largely of protein, it's easy to believe that protein is the best fuel for building muscle. However muscles work on calories that should predominately be derived from carbohydrates.
If I'm not sore after a workout, I didn't work out hard enough:
Post workout soreness is not an indication of how good the exercise or strength-training session was for you. The fitter you are at a certain activity, the less soreness you will experience after.
As soon as you change an exercise, use a heavier weight, or do a few more reps, you place extra stress on that body part and this will cause soreness.
Resistance training doesn't burn fat:
Nothing could not be further from the truth. Muscle is a metabolically active tissue and has a role in increasing the metabolism. The faster metabolism we have the quicker we can burn fat. Cardio exercise enables us to burn calories whilst exercising but does little else for fat loss afterwards.
Weight training enables us to burn calories whilst exercising but also helps us to burn calories whilst at rest. Weight training encourages muscle growth and the more lean muscle mass we possess, the more fat we burn, for an increased and elevated metabolism.
No pain no gain:
This is one myth that hangs on and on. Pain is your body signaling that something is wrong. If you feel real pain during a workout, stop your workout and rest. To develop muscle and increase endurance you may need to have a slight level of discomfort, but that's not actual pain.
Taking steroids will make me huge:
Not true. Strength training and correct nutrition will grow muscle. Taking steroids without training will not make you muscular. Most steroids allow faster muscle growth through greater recovery, while others help increase strength which allows for greater stress to be put onto a muscle. Without food to build the muscle or training to stimulate it nothing will happen. Most of the weight gain seen with the use of some steroids is due to water retention and is not actual muscle.
Strength training won't work your heart:
Wrong! Strength training with short rest periods will increase your heartbeat well over a hundred beats per minute.
For example, performing a set of breathing squats and you can be guaranteed that your heart will be working overtime and that your entire cardiovascular system will be given a great overall body workout.
Any intensive weightlifting routine that lasts for 20 minutes or more is a great workout for your heart and the muscles involved.
I can gain muscle and lose fat at the same time:
Wrong. Only a few gifted people with superb genetics and on steroids can increase muscle size while not putting on body fat. But for the average hard gainer, they have to increase their muscle mass to its maximum potential and then cut down their body fat percentage to achieve the desired shape.
In conclusion, simple basic principles that apply to all weight and muscle gain such as progressive overload, variable frequency of reps and high intensity workouts are the way to go.
2012年8月13日星期一
Work for the Sake of Work???
When most people think of strength training they think of heavy weights and big exercises. People yelling at each other to get another rep or break a PR. Think big squats, bench presses, cleans. Heavy weights and high intensity.
That is what builds strength..... Right???
After 17 years of strength sports I can say that what I explained above is certainly the "romantic" view of strength training. Though I believe that the high intensity, heavy yelling, PR breaking aspects of the workout are important, it really can only make up about 5% of training. After that there is mental burnout, injuries, lack of motivation, pick your ailment.
Now, I believe that doing work for the sake of doing work is the most important aspect of training.
What does this mean??? Exactly what it sounds like. After the "important" part of the workout is done, you know, that part you are going to brag about later, you have the part of the workout that consists simply of getting work done.
Work (which is often referred to as general training, work capacity training, GPP training, recovery work, pre-hab work, bringing up weak areas) is the heart and soul of strength training. Work, is what brings about increases in "the important lifts." Work, is responsible for 90% of all gains made by anyone who is training.
Lets look at some examples.
The Warm-Up:
"You mean I don't just touch my toes a couple of times and start training???"
Here at "The Compound" just about everybody starts with the dynamic flex. This is a series of range of motion exercises used to prepare for the next part of the workout. Often this will take 10 minutes or longer. When done properly, this is not an easy task, to most people this will feel like a "workout" the first time it is done.
This is an excellent way to prepare for the upcoming workout as well as increase GPP (General Physical Preperation)
Some like to do more "warm-up" after the dynamic flex. This usually consists of some sort of body weight circuit, medicine ball circuit, or plank / abs circuit. I find that this work really helps to increase local muscular endurance, general conditioning, injury prevention if pre-hab work is done, and further prepares one for the main workout.
Now you may be asking "Isn't this a little counter productive? Won't doing all of that work before 'the important stuff' decrease performance?"
Not at all. It really helps one to be more prepared for the "intense" portion of the workout. And lets face it, if you are not in good enough shape to do some body weight and med ball stuff before the "lifting" part of the workout, you are not in good enough shape to make good gains, and the warm-up work is all the more important.
The Cool-Down:
The after the workout, workout, is very beneficial. It is here that the real conditioning portion of the day begins. Using kettle bell, dumbbell, barbell, or just "random exercise" circuits are hugely beneficial here. This can be taken as an opportunity to increase general conditioning as well as bring up weak areas.
The process is simple.
Pick 3 or 4 of your weakest areas. Then pick 1 or 2 exercises for each area. Then, start working. Here the amount of weight does not matter, the number of reps does not matter, the number of sets does not matter. Just move from exercise to exercise without any real rest periods, and get the work done. Take 10-15 minutes for this. You will find that you are going to have to use "baby" weights and it will be much harder than you think it should be.
This is a great way to increase your general work capacity as well as bring up lagging body parts.
Extra Workouts:
I was in the gym the other day and was talking about how it was not a "real" training day. I was asked what the plan was for the day, that is where the idea for this article came from. See, I did not really have a good answer at the time.
I just said, "Um, I am going to do some work, on...... some areas of my body.... yea"
This got me to thinking about what I was doing on these days. I have always been an advocate of getting into the gym on a daily basis, regardless of whether or not it was going to be a "big training day."
So what is the purpose of extra workouts???
This also has a simple answer. The goal of these days is to bring up weak areas, increase general conditioning, and decrease recovery time.
Light, continual work will aid the recovery process better than most people realize. This is one of the best ways to ensure that you are able to train intensely on the "heavy" days. Doing work on off days rushes blood to sore areas and cuts recovery time in half.
Again, the weights do not have to be heavy. You do not have to be mentally motivated, you just have to get work done.
To recap, doing extra work is the most beneficial part of training, and leads to greater gains than most people are willing to admit.
Take a look at many of the great athletes of our time and of the past, you will see that much of their training is "Getting work done."
That is what builds strength..... Right???
After 17 years of strength sports I can say that what I explained above is certainly the "romantic" view of strength training. Though I believe that the high intensity, heavy yelling, PR breaking aspects of the workout are important, it really can only make up about 5% of training. After that there is mental burnout, injuries, lack of motivation, pick your ailment.
Now, I believe that doing work for the sake of doing work is the most important aspect of training.
What does this mean??? Exactly what it sounds like. After the "important" part of the workout is done, you know, that part you are going to brag about later, you have the part of the workout that consists simply of getting work done.
Work (which is often referred to as general training, work capacity training, GPP training, recovery work, pre-hab work, bringing up weak areas) is the heart and soul of strength training. Work, is what brings about increases in "the important lifts." Work, is responsible for 90% of all gains made by anyone who is training.
Lets look at some examples.
The Warm-Up:
"You mean I don't just touch my toes a couple of times and start training???"
Here at "The Compound" just about everybody starts with the dynamic flex. This is a series of range of motion exercises used to prepare for the next part of the workout. Often this will take 10 minutes or longer. When done properly, this is not an easy task, to most people this will feel like a "workout" the first time it is done.
This is an excellent way to prepare for the upcoming workout as well as increase GPP (General Physical Preperation)
Some like to do more "warm-up" after the dynamic flex. This usually consists of some sort of body weight circuit, medicine ball circuit, or plank / abs circuit. I find that this work really helps to increase local muscular endurance, general conditioning, injury prevention if pre-hab work is done, and further prepares one for the main workout.
Now you may be asking "Isn't this a little counter productive? Won't doing all of that work before 'the important stuff' decrease performance?"
Not at all. It really helps one to be more prepared for the "intense" portion of the workout. And lets face it, if you are not in good enough shape to do some body weight and med ball stuff before the "lifting" part of the workout, you are not in good enough shape to make good gains, and the warm-up work is all the more important.
The Cool-Down:
The after the workout, workout, is very beneficial. It is here that the real conditioning portion of the day begins. Using kettle bell, dumbbell, barbell, or just "random exercise" circuits are hugely beneficial here. This can be taken as an opportunity to increase general conditioning as well as bring up weak areas.
The process is simple.
Pick 3 or 4 of your weakest areas. Then pick 1 or 2 exercises for each area. Then, start working. Here the amount of weight does not matter, the number of reps does not matter, the number of sets does not matter. Just move from exercise to exercise without any real rest periods, and get the work done. Take 10-15 minutes for this. You will find that you are going to have to use "baby" weights and it will be much harder than you think it should be.
This is a great way to increase your general work capacity as well as bring up lagging body parts.
Extra Workouts:
I was in the gym the other day and was talking about how it was not a "real" training day. I was asked what the plan was for the day, that is where the idea for this article came from. See, I did not really have a good answer at the time.
I just said, "Um, I am going to do some work, on...... some areas of my body.... yea"
This got me to thinking about what I was doing on these days. I have always been an advocate of getting into the gym on a daily basis, regardless of whether or not it was going to be a "big training day."
So what is the purpose of extra workouts???
This also has a simple answer. The goal of these days is to bring up weak areas, increase general conditioning, and decrease recovery time.
Light, continual work will aid the recovery process better than most people realize. This is one of the best ways to ensure that you are able to train intensely on the "heavy" days. Doing work on off days rushes blood to sore areas and cuts recovery time in half.
Again, the weights do not have to be heavy. You do not have to be mentally motivated, you just have to get work done.
To recap, doing extra work is the most beneficial part of training, and leads to greater gains than most people are willing to admit.
Take a look at many of the great athletes of our time and of the past, you will see that much of their training is "Getting work done."
2012年8月12日星期日
Stretching for Runners
Stretching before your workout will help you avoid injury when running on or off the treadmill. These exercises are designed to work on the major muscles involved in running.
Here are a few hints that will make stretching before running more effective:
? Avoid stretching cold muscles. When muscles are cold, it’s easier to tear the muscle fibers.
? Walk or jog 5 minutes to get blood to the area, wear sweat pants or tights and try to stretch where it’s warm.
? Always stretch to the point of discomfort, not pain.
? Breathe comfortably and let the muscle group relax. As it relaxes, it will stretch.
? Hold each stretch for 30 to 45 seconds.
? Don’t overdo it. Remember, it is supposed to help you run better not be a challenge in and of itself.
Splits
This stretch will help to keep your adductor's in shape.
Set your feet parallel and spread them as far apart as possible. Fold your arms at the elbows, and bend forward while trying to reach the ground with your folded arms. Make sure you don’t pressure your lower back.
Bent Over Hang
To avoid shortening both your stride, the Bent Over Hang stretches your hamstrings – the most important muscle group involved in running.
This stretch will also loosen your lower back muscles. To perform this stretch, bend over at the waist and hang your fingers toward your toes, relaxing your neck muscles and letting your head hang.
Lunge
This stretch has a two goals. It will loosen both your hip flexors and your groin muscles – muscle groups that are vital to fast running as well as hills or a high incline setting on the treadmill.
Hip flexors are stretched by keeping the toe of the trailing leg pointed straight down as you drop your knee to the ground with your hands next to your forward foot. Groin muscles are stretched by turning your foot in so that the inside edge is flat against the ground.
Stork
Loosening your quadriceps will increase your back kick and lengthen your stride. By stretching the quads, you help the hamstrings pick up your heels as you toe off.
Balance on one foot or hold onto a nearby object and keep your knee pointed down with your torso perpendicular to the ground. By keeping your grip at the toes, you will also stretch your shin muscles.
Heel Drop
Loose calf muscles will help prevent Achilles tendinitis and take some of the burden away from your shins as you bring your trailing leg forward when running.
Stand on a curb, a step or the edge of your treadmill and drop your heels just to the point of discomfort. Relax your calves. Your heels will move closer to the ground as your calves stretch. Your calves, Achilles tendon and shins will thank you for this stretch.
Here are a few hints that will make stretching before running more effective:
? Avoid stretching cold muscles. When muscles are cold, it’s easier to tear the muscle fibers.
? Walk or jog 5 minutes to get blood to the area, wear sweat pants or tights and try to stretch where it’s warm.
? Always stretch to the point of discomfort, not pain.
? Breathe comfortably and let the muscle group relax. As it relaxes, it will stretch.
? Hold each stretch for 30 to 45 seconds.
? Don’t overdo it. Remember, it is supposed to help you run better not be a challenge in and of itself.
Splits
This stretch will help to keep your adductor's in shape.
Set your feet parallel and spread them as far apart as possible. Fold your arms at the elbows, and bend forward while trying to reach the ground with your folded arms. Make sure you don’t pressure your lower back.
Bent Over Hang
To avoid shortening both your stride, the Bent Over Hang stretches your hamstrings – the most important muscle group involved in running.
This stretch will also loosen your lower back muscles. To perform this stretch, bend over at the waist and hang your fingers toward your toes, relaxing your neck muscles and letting your head hang.
Lunge
This stretch has a two goals. It will loosen both your hip flexors and your groin muscles – muscle groups that are vital to fast running as well as hills or a high incline setting on the treadmill.
Hip flexors are stretched by keeping the toe of the trailing leg pointed straight down as you drop your knee to the ground with your hands next to your forward foot. Groin muscles are stretched by turning your foot in so that the inside edge is flat against the ground.
Stork
Loosening your quadriceps will increase your back kick and lengthen your stride. By stretching the quads, you help the hamstrings pick up your heels as you toe off.
Balance on one foot or hold onto a nearby object and keep your knee pointed down with your torso perpendicular to the ground. By keeping your grip at the toes, you will also stretch your shin muscles.
Heel Drop
Loose calf muscles will help prevent Achilles tendinitis and take some of the burden away from your shins as you bring your trailing leg forward when running.
Stand on a curb, a step or the edge of your treadmill and drop your heels just to the point of discomfort. Relax your calves. Your heels will move closer to the ground as your calves stretch. Your calves, Achilles tendon and shins will thank you for this stretch.
2012年8月10日星期五
Jennifer Lopez - How she fights to keep off the baby fat
After a few pregnancies, body fat around the hips and stomach is very natural to have. However, it is not hard to lose that weight as Jennifer Lopez managed to do. It is said that Jennifer Lopez ( "Jenny from the Block") gained 25 kilos from her pregnancy with twins, but is looking more fabulous than ever. So, how do the celebrities lose those extra pounds afterwards?
To get rid of excess pounds Jennifer Lopez trained several hours per day. After her photo shoot for "ELLE" magazine, and her dress not fitting with additional material and safety pins (therefore having to be enlarged), the 39-year-old deliberately said: "I'll have to do something."
She started with a fitness program: every day about two hours of swimming, to get into shape. You can lose about twice the amount of calories swimming than running, so this seemed ideal. In addition to jogging and cycling to increase stamina, weekly Pilate’s classes were a must. Staff trainer Gunnar Peterson combined stretching, strength and breathing exercises to train weaker muscle groups.
To make the tough training suffice, Jennifer Lopez (J. Lo) kept to a strictly balanced diet. For breakfast Jennifer Lopez ate mostly fresh fruit with yogurt or muesli with dried fruit (stimulating the intestines and stomach, leading to a higher fat burning lead). She made sure to keep the black bread with ham, and Nutella rolls out of sight. Lots of fresh vegetables and healthy foods filled Lopez's lunch and dinner table. Jennifer Lopez now does more than five months of their hard fitness program to keep off the baby's abdominal fat.
The favorite routes run by J. Lo are the beach and the waterfront promenade. Sand is particularly effective in the shortest possible time, since it is very difficult to run in. Another plus point for jogging on the beach is the great panorama that J. Lo often enjoys during her mornings.
Being a full time mom, with a husband constantly away on tour and trying to keep hold of her career as well, Jennifer Lopez has done well to get rid of the excess pounds. Now, four 20-30 seconds per unit spent in the gym, every Tuesday and Thursday. This is her training plan for the next few months, because soon, the new mother will be back on stage and singing live. She is after all a role model for many women and a sex symbol for millions of men.
To get rid of excess pounds Jennifer Lopez trained several hours per day. After her photo shoot for "ELLE" magazine, and her dress not fitting with additional material and safety pins (therefore having to be enlarged), the 39-year-old deliberately said: "I'll have to do something."
She started with a fitness program: every day about two hours of swimming, to get into shape. You can lose about twice the amount of calories swimming than running, so this seemed ideal. In addition to jogging and cycling to increase stamina, weekly Pilate’s classes were a must. Staff trainer Gunnar Peterson combined stretching, strength and breathing exercises to train weaker muscle groups.
To make the tough training suffice, Jennifer Lopez (J. Lo) kept to a strictly balanced diet. For breakfast Jennifer Lopez ate mostly fresh fruit with yogurt or muesli with dried fruit (stimulating the intestines and stomach, leading to a higher fat burning lead). She made sure to keep the black bread with ham, and Nutella rolls out of sight. Lots of fresh vegetables and healthy foods filled Lopez's lunch and dinner table. Jennifer Lopez now does more than five months of their hard fitness program to keep off the baby's abdominal fat.
The favorite routes run by J. Lo are the beach and the waterfront promenade. Sand is particularly effective in the shortest possible time, since it is very difficult to run in. Another plus point for jogging on the beach is the great panorama that J. Lo often enjoys during her mornings.
Being a full time mom, with a husband constantly away on tour and trying to keep hold of her career as well, Jennifer Lopez has done well to get rid of the excess pounds. Now, four 20-30 seconds per unit spent in the gym, every Tuesday and Thursday. This is her training plan for the next few months, because soon, the new mother will be back on stage and singing live. She is after all a role model for many women and a sex symbol for millions of men.
2012年8月9日星期四
Many people believe in the “no pain, no gain” theory
Many people believe in the “no pain, no gain” theory when it comes to their workouts. Believing that pain means progress, they continue to work out intensely despite pain and discomfort.
There are others who say that continuing your exercise routine in an effort to toughen the body, may not be a smart thing to do. Is it really true? No pain, no gain? In relationship to fitness training, this phrase first originated in the early 1980s. Since then, people have adopted the idea that in order to gain any benefit from their fitness exercise program, it needs to hurt and perhaps even hurt badly. This is farthest from the truth. In fact, if you experience pain after your exercise routine and still continue to exercise in spite of the pain, you may be traumatizing your joints and muscles which may lead to further injury.
Some trainers or coaches recommend working twice as hard if your don’t feel any pain the morning after an intense workout. Such ill-advised exercise workouts can be hazardous to your muscles and joints. That kind of advice may account for the rise in sports and exercise related injuries these days.
Pain: The Body’s Warning Signal. Pain is often the body’s warning signal system, and not as a gauge to measure the success of a workout. Pain is an indication that something is wrong and that your body needs attention where it hurts. This is the reason for physical pain. Think about it. If we did not have pain, we would never know there’s something wrong with our bodies and this could have disastrous results. Anybody who wants to seriously follow an exercise regimen should keep in mind that pain is not necessary for a successful workout. No doubt, there may be an initial discomfort when beginning any exercise routine. But this discomfort should gradually subside as muscles and joints grow stronger and are able to withstand the intensity of a workout.
A good rule of thumb to follow is: if it hurts, don’t continue exercising! Even slight pain, sensation or swelling of a joint is an indication that the joint needs rest. If pain persists, you may want to consult a doctor. Many fitness experts believe that exercise should be a fun activity that you enjoy and not a rigorous workout. It should challenge your muscles and joints to greater strength and flexibility and yet be comfortable enough so that there is no pain.
What You Can Do to Help Painful Joints: First and foremost, if you experience pain you should consider speaking to your doctor about it. Always follow your doctor’s advice, then, along with resting the injured joint, you may want to try joint supplement with targeted nutrients to support joint health! Glucosamine, hyal joint, MSM, Interhealth collagen type II along with herbs like boswellin and white willow bark have been well researched and are known to help support joint health long term.While pain killers simply dull the ache, joint health supplement that are well-formulated, like GoFlex, can help strengthen the cartilage and lubricate the joint. It also comes with a topical cream containing an food and drug administration-approved ingredient that helps bring fast-acting pain relief.
Take care of pain the right way. Have fun as you exercise and combine your daily workout with a daily intake of joint supplements. While you workout your body, such supplements help to nutritionally support joint health from the inside.
There are others who say that continuing your exercise routine in an effort to toughen the body, may not be a smart thing to do. Is it really true? No pain, no gain? In relationship to fitness training, this phrase first originated in the early 1980s. Since then, people have adopted the idea that in order to gain any benefit from their fitness exercise program, it needs to hurt and perhaps even hurt badly. This is farthest from the truth. In fact, if you experience pain after your exercise routine and still continue to exercise in spite of the pain, you may be traumatizing your joints and muscles which may lead to further injury.
Some trainers or coaches recommend working twice as hard if your don’t feel any pain the morning after an intense workout. Such ill-advised exercise workouts can be hazardous to your muscles and joints. That kind of advice may account for the rise in sports and exercise related injuries these days.
Pain: The Body’s Warning Signal. Pain is often the body’s warning signal system, and not as a gauge to measure the success of a workout. Pain is an indication that something is wrong and that your body needs attention where it hurts. This is the reason for physical pain. Think about it. If we did not have pain, we would never know there’s something wrong with our bodies and this could have disastrous results. Anybody who wants to seriously follow an exercise regimen should keep in mind that pain is not necessary for a successful workout. No doubt, there may be an initial discomfort when beginning any exercise routine. But this discomfort should gradually subside as muscles and joints grow stronger and are able to withstand the intensity of a workout.
A good rule of thumb to follow is: if it hurts, don’t continue exercising! Even slight pain, sensation or swelling of a joint is an indication that the joint needs rest. If pain persists, you may want to consult a doctor. Many fitness experts believe that exercise should be a fun activity that you enjoy and not a rigorous workout. It should challenge your muscles and joints to greater strength and flexibility and yet be comfortable enough so that there is no pain.
What You Can Do to Help Painful Joints: First and foremost, if you experience pain you should consider speaking to your doctor about it. Always follow your doctor’s advice, then, along with resting the injured joint, you may want to try joint supplement with targeted nutrients to support joint health! Glucosamine, hyal joint, MSM, Interhealth collagen type II along with herbs like boswellin and white willow bark have been well researched and are known to help support joint health long term.While pain killers simply dull the ache, joint health supplement that are well-formulated, like GoFlex, can help strengthen the cartilage and lubricate the joint. It also comes with a topical cream containing an food and drug administration-approved ingredient that helps bring fast-acting pain relief.
Take care of pain the right way. Have fun as you exercise and combine your daily workout with a daily intake of joint supplements. While you workout your body, such supplements help to nutritionally support joint health from the inside.
2012年8月8日星期三
The famous actress's success story, and how she lost the weight
Is it really her? Many could not believe their eyes when Jennifer Hudson showed off her new dream body on the red carpet for the first time. The Oscar-winning actress was barely recognizable. So fitness.com just had to ask her what her diet goals were as this new 29-year-old fitness icon.
For years she was the opposite of Hollywood's slim celebrity female stars. With a little bit more weight on her – to the public Jennifer Hudson was a powerful voice and a charismatic, enthusiastic star. The singer and actress, who received among other things, the Oscar for best supporting actress for her role in Dream Girls; proved her worth despite the extra pounds.
But Hudson herself grew tired of her curves. She no longer wanted to rely solely on her artistic talent, but also provide a new dream body sensation for her, and to the world. Up until today this once chubby Hollywood star has lost 30 pounds. Since the birth of her son in the summer of 2009, Hudson was fasting. According to Los Angeles Times, in the first seven months of her diet she had already lost 27 pounds.
Jennifer Hudson relied on Weight Watchers for her diet. With a flexible program it guaranteed a slow and healthy weight loss. No food is banned therefore the program allows you to eat anything you like. That being said, they have a points system in which every day you are only allowed to exceed the number of points that are individually calculated. The number of points you can obtain depends on your weight, age and gender.
Hudson ate less fat and paid most attention to nutritional information and calorie intake. Her diet changed completely to mostly salads and chicken. Every week she would have a meeting with her diet coach who supported her through her weight loss plans. The great success of the actress inspired experts from Weight Watchers, who decided to take Hudson on as their new celebrity success face for the company. Hudson says that the program is a healthy and easy way to lose weight. To get her dream body she had to keep to a strict diet and make a slight change in her lifestyle. In the program she explains that you can still eat what you like – just in proportion. Hudson explained that her motivation for discipline was her young son: as a mother she wanted to live healthier and be a role model.
For years she was the opposite of Hollywood's slim celebrity female stars. With a little bit more weight on her – to the public Jennifer Hudson was a powerful voice and a charismatic, enthusiastic star. The singer and actress, who received among other things, the Oscar for best supporting actress for her role in Dream Girls; proved her worth despite the extra pounds.
But Hudson herself grew tired of her curves. She no longer wanted to rely solely on her artistic talent, but also provide a new dream body sensation for her, and to the world. Up until today this once chubby Hollywood star has lost 30 pounds. Since the birth of her son in the summer of 2009, Hudson was fasting. According to Los Angeles Times, in the first seven months of her diet she had already lost 27 pounds.
Jennifer Hudson relied on Weight Watchers for her diet. With a flexible program it guaranteed a slow and healthy weight loss. No food is banned therefore the program allows you to eat anything you like. That being said, they have a points system in which every day you are only allowed to exceed the number of points that are individually calculated. The number of points you can obtain depends on your weight, age and gender.
Hudson ate less fat and paid most attention to nutritional information and calorie intake. Her diet changed completely to mostly salads and chicken. Every week she would have a meeting with her diet coach who supported her through her weight loss plans. The great success of the actress inspired experts from Weight Watchers, who decided to take Hudson on as their new celebrity success face for the company. Hudson says that the program is a healthy and easy way to lose weight. To get her dream body she had to keep to a strict diet and make a slight change in her lifestyle. In the program she explains that you can still eat what you like – just in proportion. Hudson explained that her motivation for discipline was her young son: as a mother she wanted to live healthier and be a role model.
2012年8月7日星期二
Strength Training to Burn Fat and Transform Your Body
Does the thought of strength training intimidate you? For many, it conjures up images of chiseled body-builders bench-pressing ridiculous amounts of weight, while loudly grunting and groaning. We picture bulging biceps busting out of way-too-small t-shirts that say things like “Real Men Don’t Let Friends Lift Light”.
The truth is that strength training is one of the best, if not THE best way for the average person to lose weight and turn their body into a fat burning machine. It is not just for the bodybuilding types, or super-athletes that earn a living by working out 3 hours a day.
Statistics show that any person who begins an effective strength training regimen can see solid results in as little as 90 days. The biggest problem is that so many people tend to give up before giving themselves time to see the transformation take place.
Some of the most common reasons why we tend to give up on our strength training before seeing any real results include:
Trying to copy the hardcore gym members –
This is a huge mistake. It probably took years for that big brute to be able to do one-armed push-ups… or that chiseled blonde to effortlessly do 50 fully inclined sit-ups.
Relax and take things at your own pace. Start your routine with weights that are challenging to you. Don’t give anybody else a second thought.
The best way to know that you are using the correct weight resistance on any exercise is if the last 2 or 3 reps on your 3rd set of 10 are a struggle. If they are too easy, up your resistance by 5 or 10 lbs. If you can’t even dream of getting through three sets of 10 reps, then you need to reduce the weight resistance until it is more comfortable for you.
Find your resistance “sweet spot” through experimentation. No need to rush yourself or get embarrassed if the weight isn’t what you think it “should be”. The truth is, it “should be” exactly where it is right for you.
Another common mistake people make in sustaining their strength training routines is…
Trying to do it EVERY day –
This is simply not sustainable. Your strength training regimen should consist of targeted, driven work-outs, 3 – 4 days a week. Fight the “all or nothing, I’m doing it every day” urge that traditionally causes a quick burnout. On in-between days, find an activity you enjoy that will keep your body in motion. Tennis, basketball, jogging, or volleyball are all great options.
Give your muscles time to rest and repair themselves between strength training workouts. I cannot stress this enough!
Using the same workout routine every time -
This is a two-fold mistake. First, you are going to get bored. What happens when you get bored with anything? You give up. Simply stated, monotony is not a recipe for success.
Secondly, you aren’t going to see the results you want. In order to get real results, you need to constantly challenge your body. The best way to do this is by regularly changing up your routine. I would suggest doing this every month. Find new exercises that test you again. It may take a little experimentation or guidance, but the results will be more than worth it.
You get overly frustrated when you have a bad session – it is typical to have days where you just aren’t “feeling it”. On those days, do what you can and don’t beat yourself up or get frustrated. Even the most motivated athlete has off days. You’re allowed to have them too. Don’t let it get you down and drive you away from your goals!
Not following an effective routine that properly builds muscle and BURNS FAT –
If you simply aren’t seeing the results that you want, the inclination is to throw in the towel and say strength training doesn’t work for you. The truth is that you may need some guidance on how to properly isolate each muscle group in your body.
There are several keys on turning your body into a fat burning machine through strength training. You can find effective strength training routines in many areas on the web. But for details on where to begin, try a proven program detailed on www.30in90program.com.
Remember, it takes time to get out of shape. It is also going to take some time to re-adjust and get back into shape! Don’t expect results to happen overnight. Find an effective routine and stick with it for 90 days. If you do, the results will speak for themselves.
The truth is that strength training is one of the best, if not THE best way for the average person to lose weight and turn their body into a fat burning machine. It is not just for the bodybuilding types, or super-athletes that earn a living by working out 3 hours a day.
Statistics show that any person who begins an effective strength training regimen can see solid results in as little as 90 days. The biggest problem is that so many people tend to give up before giving themselves time to see the transformation take place.
Some of the most common reasons why we tend to give up on our strength training before seeing any real results include:
Trying to copy the hardcore gym members –
This is a huge mistake. It probably took years for that big brute to be able to do one-armed push-ups… or that chiseled blonde to effortlessly do 50 fully inclined sit-ups.
Relax and take things at your own pace. Start your routine with weights that are challenging to you. Don’t give anybody else a second thought.
The best way to know that you are using the correct weight resistance on any exercise is if the last 2 or 3 reps on your 3rd set of 10 are a struggle. If they are too easy, up your resistance by 5 or 10 lbs. If you can’t even dream of getting through three sets of 10 reps, then you need to reduce the weight resistance until it is more comfortable for you.
Find your resistance “sweet spot” through experimentation. No need to rush yourself or get embarrassed if the weight isn’t what you think it “should be”. The truth is, it “should be” exactly where it is right for you.
Another common mistake people make in sustaining their strength training routines is…
Trying to do it EVERY day –
This is simply not sustainable. Your strength training regimen should consist of targeted, driven work-outs, 3 – 4 days a week. Fight the “all or nothing, I’m doing it every day” urge that traditionally causes a quick burnout. On in-between days, find an activity you enjoy that will keep your body in motion. Tennis, basketball, jogging, or volleyball are all great options.
Give your muscles time to rest and repair themselves between strength training workouts. I cannot stress this enough!
Using the same workout routine every time -
This is a two-fold mistake. First, you are going to get bored. What happens when you get bored with anything? You give up. Simply stated, monotony is not a recipe for success.
Secondly, you aren’t going to see the results you want. In order to get real results, you need to constantly challenge your body. The best way to do this is by regularly changing up your routine. I would suggest doing this every month. Find new exercises that test you again. It may take a little experimentation or guidance, but the results will be more than worth it.
You get overly frustrated when you have a bad session – it is typical to have days where you just aren’t “feeling it”. On those days, do what you can and don’t beat yourself up or get frustrated. Even the most motivated athlete has off days. You’re allowed to have them too. Don’t let it get you down and drive you away from your goals!
Not following an effective routine that properly builds muscle and BURNS FAT –
If you simply aren’t seeing the results that you want, the inclination is to throw in the towel and say strength training doesn’t work for you. The truth is that you may need some guidance on how to properly isolate each muscle group in your body.
There are several keys on turning your body into a fat burning machine through strength training. You can find effective strength training routines in many areas on the web. But for details on where to begin, try a proven program detailed on www.30in90program.com.
Remember, it takes time to get out of shape. It is also going to take some time to re-adjust and get back into shape! Don’t expect results to happen overnight. Find an effective routine and stick with it for 90 days. If you do, the results will speak for themselves.
2012年8月6日星期一
10 Common Mistakes Made by Individuals Who Engage in Stretching Exercise
1. Not warming up before stretching. Because stretching cold muscles increases your chances of injury; you should always warm up before stretching (i.e., perform activities that will increase your body temperature enough to "warm" you up sufficiently to safely begin exercising). Contrary to popular belief, stretching is not a warm-up.
2. Not stretching the muscles you’re trying to stretch. Too many people don’t stretch what they think they’re stretching because they don’t perform their flexibility exercises properly. More often than not, either they don’t know how to do a particular exercise properly, or they make an inappropriate adjustment in their body position while stretching.
3. Not watching how much pressure you place on your ligaments. Unfortunately, some people stretch their ligaments too much (rather than stretching their muscles) when performing stretching exercises. As a result, they develop excessive ligament looseness. As such, when you’re stretching, you should always avoid holding your joints in a position that places too much weight or pressure on your ligaments.
4. Not watching how much weight you place on your joint capsules. While stretching, if you place more weight on your joints than they can safely stand, you increase the likelihood that you may damage them. Accordingly, you should avoid activities that can injure your joints, such as standing toe touches.
5. Not performing a balanced stretching regimen. To avoid the consequences of stretching unequally (e.g., the muscles that receive inadequate attention tend to tighten and shorten, causing such notable conditions as rounded shoulders), it is essential that you don’t stretch in one direction without balancing out that effort by also stretching in the opposite direction.
6. Not performing each stretching exercise slowly and smoothly. You should avoid using fast, jerky, or bouncing movements when performing stretching exercises. Doing so may force your muscles to stretch to an unsafe range of motion before your nervous system has time to protect them by signaling your muscle(s) to contract.
7. Not stretching to the point of maximum extension. When you stretch, you should move your body or body segment at a controlled speed through its maximum range of motion. You reach this point when you place a mild - but not painful - stretch on the muscles. On each subsequent repetition, you should attempt to go a little bit farther, while again avoiding pain and overstretching.
8. Not performing an appropriate amount of stretching exercise. A certain degree of subjectivity exists concerning what constitutes too much or too little stretching exercise. As a rule, it is recommended that you perform stretching exercises for each of the major areas of your body. ACSM recommends that individuals perform static stretches with each stretch being held for approximately 10 to 30 seconds each. Generally, static stretches are preferred because the risk of injury is low, and they require minimal time and little assistance.
9. Not stretching often enough. At a minimum, most fitness experts recommend that stretching exercises should be performed four to five times per week, and preferably daily. As a rule, because most flexibility gains are (far too) easily lost, the basic rule of thumb is that you should stretch often.
10. Not understanding that being flexible is not synonymous with being in good shape. Flexibility is just one of the essential components of physical fitness. As such, you should combine aerobic exercise, strengthening exercises, and adherence to sound nutritional practices with your stretching exercises in order to "attain and sustain" a desirable level of fitness.
2. Not stretching the muscles you’re trying to stretch. Too many people don’t stretch what they think they’re stretching because they don’t perform their flexibility exercises properly. More often than not, either they don’t know how to do a particular exercise properly, or they make an inappropriate adjustment in their body position while stretching.
3. Not watching how much pressure you place on your ligaments. Unfortunately, some people stretch their ligaments too much (rather than stretching their muscles) when performing stretching exercises. As a result, they develop excessive ligament looseness. As such, when you’re stretching, you should always avoid holding your joints in a position that places too much weight or pressure on your ligaments.
4. Not watching how much weight you place on your joint capsules. While stretching, if you place more weight on your joints than they can safely stand, you increase the likelihood that you may damage them. Accordingly, you should avoid activities that can injure your joints, such as standing toe touches.
5. Not performing a balanced stretching regimen. To avoid the consequences of stretching unequally (e.g., the muscles that receive inadequate attention tend to tighten and shorten, causing such notable conditions as rounded shoulders), it is essential that you don’t stretch in one direction without balancing out that effort by also stretching in the opposite direction.
6. Not performing each stretching exercise slowly and smoothly. You should avoid using fast, jerky, or bouncing movements when performing stretching exercises. Doing so may force your muscles to stretch to an unsafe range of motion before your nervous system has time to protect them by signaling your muscle(s) to contract.
7. Not stretching to the point of maximum extension. When you stretch, you should move your body or body segment at a controlled speed through its maximum range of motion. You reach this point when you place a mild - but not painful - stretch on the muscles. On each subsequent repetition, you should attempt to go a little bit farther, while again avoiding pain and overstretching.
8. Not performing an appropriate amount of stretching exercise. A certain degree of subjectivity exists concerning what constitutes too much or too little stretching exercise. As a rule, it is recommended that you perform stretching exercises for each of the major areas of your body. ACSM recommends that individuals perform static stretches with each stretch being held for approximately 10 to 30 seconds each. Generally, static stretches are preferred because the risk of injury is low, and they require minimal time and little assistance.
9. Not stretching often enough. At a minimum, most fitness experts recommend that stretching exercises should be performed four to five times per week, and preferably daily. As a rule, because most flexibility gains are (far too) easily lost, the basic rule of thumb is that you should stretch often.
10. Not understanding that being flexible is not synonymous with being in good shape. Flexibility is just one of the essential components of physical fitness. As such, you should combine aerobic exercise, strengthening exercises, and adherence to sound nutritional practices with your stretching exercises in order to "attain and sustain" a desirable level of fitness.
2012年8月5日星期日
Mistakes Made by Individuals Who Engage in Stretching Exercise
1. Not warming up before stretching. Because stretching cold muscles increases your chances of injury; you should always warm up before stretching (i.e., perform activities that will increase your body temperature enough to "warm" you up sufficiently to safely begin exercising). Contrary to popular belief, stretching is not a warm-up.
2. Not stretching the muscles you’re trying to stretch. Too many people don’t stretch what they think they’re stretching because they don’t perform their flexibility exercises properly. More often than not, either they don’t know how to do a particular exercise properly, or they make an inappropriate adjustment in their body position while stretching.
3. Not watching how much pressure you place on your ligaments. Unfortunately, some people stretch their ligaments too much (rather than stretching their muscles) when performing stretching exercises. As a result, they develop excessive ligament looseness. As such, when you’re stretching, you should always avoid holding your joints in a position that places too much weight or pressure on your ligaments.
4. Not watching how much weight you place on your joint capsules. While stretching, if you place more weight on your joints than they can safely stand, you increase the likelihood that you may damage them. Accordingly, you should avoid activities that can injure your joints, such as standing toe touches.
5. Not performing a balanced stretching regimen. To avoid the consequences of stretching unequally (e.g., the muscles that receive inadequate attention tend to tighten and shorten, causing such notable conditions as rounded shoulders), it is essential that you don’t stretch in one direction without balancing out that effort by also stretching in the opposite direction.
6. Not performing each stretching exercise slowly and smoothly. You should avoid using fast, jerky, or bouncing movements when performing stretching exercises. Doing so may force your muscles to stretch to an unsafe range of motion before your nervous system has time to protect them by signaling your muscle(s) to contract.
7. Not stretching to the point of maximum extension. When you stretch, you should move your body or body segment at a controlled speed through its maximum range of motion. You reach this point when you place a mild - but not painful - stretch on the muscles. On each subsequent repetition, you should attempt to go a little bit farther, while again avoiding pain and overstretching.
8. Not performing an appropriate amount of stretching exercise. A certain degree of subjectivity exists concerning what constitutes too much or too little stretching exercise. As a rule, it is recommended that you perform stretching exercises for each of the major areas of your body. ACSM recommends that individuals perform static stretches with each stretch being held for approximately 10 to 30 seconds each. Generally, static stretches are preferred because the risk of injury is low, and they require minimal time and little assistance.
9. Not stretching often enough. At a minimum, most fitness experts recommend that stretching exercises should be performed four to five times per week, and preferably daily. As a rule, because most flexibility gains are (far too) easily lost, the basic rule of thumb is that you should stretch often.
10. Not understanding that being flexible is not synonymous with being in good shape. Flexibility is just one of the essential components of physical fitness. As such, you should combine aerobic exercise, strengthening exercises, and adherence to sound nutritional practices with your stretching exercises in order to "attain and sustain" a desirable level of fitness.
2. Not stretching the muscles you’re trying to stretch. Too many people don’t stretch what they think they’re stretching because they don’t perform their flexibility exercises properly. More often than not, either they don’t know how to do a particular exercise properly, or they make an inappropriate adjustment in their body position while stretching.
3. Not watching how much pressure you place on your ligaments. Unfortunately, some people stretch their ligaments too much (rather than stretching their muscles) when performing stretching exercises. As a result, they develop excessive ligament looseness. As such, when you’re stretching, you should always avoid holding your joints in a position that places too much weight or pressure on your ligaments.
4. Not watching how much weight you place on your joint capsules. While stretching, if you place more weight on your joints than they can safely stand, you increase the likelihood that you may damage them. Accordingly, you should avoid activities that can injure your joints, such as standing toe touches.
5. Not performing a balanced stretching regimen. To avoid the consequences of stretching unequally (e.g., the muscles that receive inadequate attention tend to tighten and shorten, causing such notable conditions as rounded shoulders), it is essential that you don’t stretch in one direction without balancing out that effort by also stretching in the opposite direction.
6. Not performing each stretching exercise slowly and smoothly. You should avoid using fast, jerky, or bouncing movements when performing stretching exercises. Doing so may force your muscles to stretch to an unsafe range of motion before your nervous system has time to protect them by signaling your muscle(s) to contract.
7. Not stretching to the point of maximum extension. When you stretch, you should move your body or body segment at a controlled speed through its maximum range of motion. You reach this point when you place a mild - but not painful - stretch on the muscles. On each subsequent repetition, you should attempt to go a little bit farther, while again avoiding pain and overstretching.
8. Not performing an appropriate amount of stretching exercise. A certain degree of subjectivity exists concerning what constitutes too much or too little stretching exercise. As a rule, it is recommended that you perform stretching exercises for each of the major areas of your body. ACSM recommends that individuals perform static stretches with each stretch being held for approximately 10 to 30 seconds each. Generally, static stretches are preferred because the risk of injury is low, and they require minimal time and little assistance.
9. Not stretching often enough. At a minimum, most fitness experts recommend that stretching exercises should be performed four to five times per week, and preferably daily. As a rule, because most flexibility gains are (far too) easily lost, the basic rule of thumb is that you should stretch often.
10. Not understanding that being flexible is not synonymous with being in good shape. Flexibility is just one of the essential components of physical fitness. As such, you should combine aerobic exercise, strengthening exercises, and adherence to sound nutritional practices with your stretching exercises in order to "attain and sustain" a desirable level of fitness.
2012年8月3日星期五
Current Trends in the Health and Fitness Industry
1. Have it your way. The proliferation of ‘‘express’’ health and fitness clubs (e.g., clubs that are relatively small in size, are focused upon convenience, have minimal equipment and amenities, and are purposely designed to be non-intimidating) will continue. Most of these clubs will attempt to carve out a specific membership niche for themselves (e.g., women-only facilities or kids’ clubs).
2. It isn’t your grandfather’s country club. In many areas of the United States, mega country clubs are being developed that offer a wide array of recreational and wellness activities for the entire family—but not golf. These sport resorts (also referred to as urban/suburban athletic clubs) are designed to take the place of the traditional country club.
3. Going for the gold. Sports performance-based coaching centers will continue to grow in both popularity and number. These centers are geared to individuals aged 8 to 18 years who want to improve their ability to compete in athletic-type activities.
4. Functional to the core. More and more clubs will rechannel the primary emphasis of their training efforts from simply offering basic aerobic and resistance training activities to focusing upon core conditioning and functional fitness.
5. Looking for the keys to commitment. Given the fact that statistics indicate that the number of individuals who have given up their club memberships exceeds the current number of 39 million club members by almost 8 million, member retention will remain an ongoing problem for the health and fitness industry.
6. Bigger is not necessarily better. The trend toward industry consolidation of health and fitness club chains apparently will continue until the industry is dominated by a few ‘‘mega chains.’’ This consolidation will result in fewer choices for consumers (which is seldom a positive occurrence).
7. Exercise is medicine. Health/ fitness clubs will continue to have an even greater medical orientation for several reasons. First and foremost, as the public becomes even more aware of the positive impact that sound exercise has upon health, the demand for such an orientation will increase. Furthermore, as the diversity of health and fitness club members continues to expand (e.g., more aged and obese individuals), the inexorable need to provide appropriate services to these ‘‘special’’ populations will necessitate a heightened medical orientation by clubs.
8. Recipe for success. In the future, the program offerings of health/fitness clubs will change as efforts to identify and develop even more popular and effective activities will continue. For example, a trend currently exists where two or more exercise modalities are blended into a single exercise activity (e.g., pilates kickboxing or yoga spin).
9. No quick fix. Unfortunately, the rush to sell nutritional supplements to unsuspecting individuals who are looking for quick and effortless solutions will continue unabated (until the time when the federal government finally decides to take action in this area). Too many clubs view the sale of these supplements as a relatively easy way to generate revenues, despite the fact that most of these supplements are simply a waste of money and are being ‘‘peddled’’ by individuals who have neither the knowledge nor the credentials to do so safely.
10. The definitions, they are a changin’. The concepts of what constitutes being ‘‘fit’’ and ‘‘fat’’ will continue to be redefined in many health and fitness clubs. Rather than looking at VO2max as the accepted indicator of fitness, club members are encouraged to use an assessment of their ability to perform selected tasks in a functional manner as a meaningful benchmark of how fit they are. By the same token, individuals concerned about their fat are evaluated to determine not only how much fat they have on their body but where it is located, as opposed to simply looking at a standard percentage body fat assessment.
2. It isn’t your grandfather’s country club. In many areas of the United States, mega country clubs are being developed that offer a wide array of recreational and wellness activities for the entire family—but not golf. These sport resorts (also referred to as urban/suburban athletic clubs) are designed to take the place of the traditional country club.
3. Going for the gold. Sports performance-based coaching centers will continue to grow in both popularity and number. These centers are geared to individuals aged 8 to 18 years who want to improve their ability to compete in athletic-type activities.
4. Functional to the core. More and more clubs will rechannel the primary emphasis of their training efforts from simply offering basic aerobic and resistance training activities to focusing upon core conditioning and functional fitness.
5. Looking for the keys to commitment. Given the fact that statistics indicate that the number of individuals who have given up their club memberships exceeds the current number of 39 million club members by almost 8 million, member retention will remain an ongoing problem for the health and fitness industry.
6. Bigger is not necessarily better. The trend toward industry consolidation of health and fitness club chains apparently will continue until the industry is dominated by a few ‘‘mega chains.’’ This consolidation will result in fewer choices for consumers (which is seldom a positive occurrence).
7. Exercise is medicine. Health/ fitness clubs will continue to have an even greater medical orientation for several reasons. First and foremost, as the public becomes even more aware of the positive impact that sound exercise has upon health, the demand for such an orientation will increase. Furthermore, as the diversity of health and fitness club members continues to expand (e.g., more aged and obese individuals), the inexorable need to provide appropriate services to these ‘‘special’’ populations will necessitate a heightened medical orientation by clubs.
8. Recipe for success. In the future, the program offerings of health/fitness clubs will change as efforts to identify and develop even more popular and effective activities will continue. For example, a trend currently exists where two or more exercise modalities are blended into a single exercise activity (e.g., pilates kickboxing or yoga spin).
9. No quick fix. Unfortunately, the rush to sell nutritional supplements to unsuspecting individuals who are looking for quick and effortless solutions will continue unabated (until the time when the federal government finally decides to take action in this area). Too many clubs view the sale of these supplements as a relatively easy way to generate revenues, despite the fact that most of these supplements are simply a waste of money and are being ‘‘peddled’’ by individuals who have neither the knowledge nor the credentials to do so safely.
10. The definitions, they are a changin’. The concepts of what constitutes being ‘‘fit’’ and ‘‘fat’’ will continue to be redefined in many health and fitness clubs. Rather than looking at VO2max as the accepted indicator of fitness, club members are encouraged to use an assessment of their ability to perform selected tasks in a functional manner as a meaningful benchmark of how fit they are. By the same token, individuals concerned about their fat are evaluated to determine not only how much fat they have on their body but where it is located, as opposed to simply looking at a standard percentage body fat assessment.
2012年8月2日星期四
3-Minute Fit Test: Pull-Up, Lunge, Press
Find yourself bored heading into the gym day and and day out? Ever look for a way to gauge your fitness level besides how much weight you can lift? Well, we asked Jay Cardiello, celebrity strength and conditioning specialist and the man behind 50 Cent's jacked physique, to create another quick 3-minute challenge. And remember, Jay is 39 years old and has had 13 major surgeries, two of which were spinal fusions, so there's no reason you can't reach his fitness level.
Did you miss Jay's first 3-minute fitness test? Don't forget to give it a go. Here's three more body weight exercises that will test your strength and willpower.
Jay Cardiello's 3-Minute Fitness Test
Complete as many reps of the following exercises as you can in 60 seconds.
1. Pull-Ups (Hands Shoulder Width Apart)
Can be considered the most basic test of upper body strength. The pull-up is an anywhere, anytime type of exercise that recruits and builds an array of muscles, which include: the latissimus dorsi, rhomboids, trapezius, deltoids, pectoralis, brachialis and triceps. The average man should be able to perform between 1 - 5 pull-ups. You should aim much higher.
2. Switching Lunge Jumps
Bigger, faster and stronger is what you will achieve by asking your legs to perform this explosive plyometric protocol. Simply stand with your feet in a traditional lunge position—with either your right or left foot forward. Then in one explosive movement, jump—not for height—and switch legs in mid-air, like a scissor. Repeat as many times as possible in 60 seconds. Note: You don't want to elevate you hips much higher than their original starting position.
3. Body Weight Shoulder Presses (Upside Down, Against the Wall)
Many CrossFit die-hards have dubbed this exercise the breaker of will. Not being able to perform one repetition alone could leave you feeling humbled and broken. Start in a head standing position as close as possible to a wall with your legs fully extended with your ankles resting against the wall. A spotter is highly recommended for safety purposes. Press your palms into the floor and drive upward until your elbows are fully extended. Retract and repeat this process as many times as possible. This protocol will tax your energy level quickly, especially since you will be performing this last. Your deltoids, trapezius and rhomboids are the primary movers of this exercise—with your forearms, triceps and core assisting in every possible way to stabilize your body as it rises and falls throughout this movement.
Did you miss Jay's first 3-minute fitness test? Don't forget to give it a go. Here's three more body weight exercises that will test your strength and willpower.
Jay Cardiello's 3-Minute Fitness Test
Complete as many reps of the following exercises as you can in 60 seconds.
1. Pull-Ups (Hands Shoulder Width Apart)
Can be considered the most basic test of upper body strength. The pull-up is an anywhere, anytime type of exercise that recruits and builds an array of muscles, which include: the latissimus dorsi, rhomboids, trapezius, deltoids, pectoralis, brachialis and triceps. The average man should be able to perform between 1 - 5 pull-ups. You should aim much higher.
2. Switching Lunge Jumps
Bigger, faster and stronger is what you will achieve by asking your legs to perform this explosive plyometric protocol. Simply stand with your feet in a traditional lunge position—with either your right or left foot forward. Then in one explosive movement, jump—not for height—and switch legs in mid-air, like a scissor. Repeat as many times as possible in 60 seconds. Note: You don't want to elevate you hips much higher than their original starting position.
3. Body Weight Shoulder Presses (Upside Down, Against the Wall)
Many CrossFit die-hards have dubbed this exercise the breaker of will. Not being able to perform one repetition alone could leave you feeling humbled and broken. Start in a head standing position as close as possible to a wall with your legs fully extended with your ankles resting against the wall. A spotter is highly recommended for safety purposes. Press your palms into the floor and drive upward until your elbows are fully extended. Retract and repeat this process as many times as possible. This protocol will tax your energy level quickly, especially since you will be performing this last. Your deltoids, trapezius and rhomboids are the primary movers of this exercise—with your forearms, triceps and core assisting in every possible way to stabilize your body as it rises and falls throughout this movement.
2012年8月1日星期三
Choosing The Best Fitness Program For You
There are almost as many fitness programs as there are fitness experts and fitness centers! One of the hottest new fitness programs today is spinning. For those of youike meho thought spinning required a loom and wool, let me explain. Spinning is a fitness program which makes use of specialized stationary bikes. It has nothing to do with turning wool into yarn. Nor does it bear any relationship to turning one body quickly around in tight circles until one is dizzy.
Spinning us an indoor cycling activity designed to tone muscles and burn fat. Beyond the typical stationary bike, spinning is an indoor group fitness program in which you bike to lively music in a row of bikes. Spinning can be as vigorous and strenuous or as slow and leisurely as you want it to be. You can increase speed and or the resistance on the bike by turning a dial while you spin. Obviously, the higher the speed and resistance the greater the fat burning and the better the muscle toning results will be.
Unlike many fitness programs touted to provide lean muscle mass, spinning requires little equipment. Because it is a class, thus a group activity, it does require that you attend a gym, fitness center, office exercise facility or anywhere spinning classes occur. My church has recently set up spinning classes in its auditorium in conjunction three parishioners who run a fitness center and wanted to give something to the church.
Other fitness programs which are hot today are aerobics, yoga, pilates and step classesll excellent ways of burning fat, providing lean muscles and toning bodies.
Pilates is fitness program which utilizes the mind to control muscles. It increases strength, flexibility, endurance as well as conditioning arms, legs and abs. Pilates improves co-ordination while building strength in back muscles. Like spinning pilates does not require much equipment. It uses a range of apparatus to guide and train the body. Mat exercises are basic to pilates. Springs provide extra resistance. Weighted exercise balls, rotating disks and resistance bands are sometimes used. A reformer (chair) and a ladder barrel are lesser-known pilates equipment.
Another popular fitness program is yoga. The goal of this program is to attain a state of perfect tranquility and spirituality. Yoga aims to improve health through controlled movement.
Body weight fitness programs make use of the body natural resistance in performing exercise routines based on the body natural movements required for daily movement including lift, thrust, squat stretch, lunge and bend. The program can be designed by a professional or created by the exerciser himself. It is strongly advised that warmups and cool downs and cardiovascular exercises by included in each routine. Bodyweight routines can be performed anywhere, any time and with no equipment. Unlike Pilates, bodyweight routines are tailored to the individual fitness level and exercise preferences. If the exerciser wishes, free weights can be added to increase resistance to tone muscles and burn fat faster.
Perennially popular and suitable for all ages and all levels of fitness is water aerobics or aqua aerobics. This is often a class activity like spinning. Also like spinning and body weights fitness programs the program allows every individual to participate to his/her level of fitness. Water aerobics uses water natural buoyancy to increase motion and decrease resistance. Like Jazzercise and spinning, water aerobics often makes use of lively music to improve mood and stimulate movement. The one drawback is that water aerobics requires a pool.
Finally, there are the new introductions to the fitness world. These include the extreme P90X, PrecisionFlex, and the Shake Weight program. Further, there are several celebrity sponsored programs available to consumers that appear to produce successful results.
With so many fitness programs available to consumers, spend time researching each of the programs to make the best choice for your fitness goals.
Fitness Programs For You!
Spinning us an indoor cycling activity designed to tone muscles and burn fat. Beyond the typical stationary bike, spinning is an indoor group fitness program in which you bike to lively music in a row of bikes. Spinning can be as vigorous and strenuous or as slow and leisurely as you want it to be. You can increase speed and or the resistance on the bike by turning a dial while you spin. Obviously, the higher the speed and resistance the greater the fat burning and the better the muscle toning results will be.
Unlike many fitness programs touted to provide lean muscle mass, spinning requires little equipment. Because it is a class, thus a group activity, it does require that you attend a gym, fitness center, office exercise facility or anywhere spinning classes occur. My church has recently set up spinning classes in its auditorium in conjunction three parishioners who run a fitness center and wanted to give something to the church.
Other fitness programs which are hot today are aerobics, yoga, pilates and step classesll excellent ways of burning fat, providing lean muscles and toning bodies.
Pilates is fitness program which utilizes the mind to control muscles. It increases strength, flexibility, endurance as well as conditioning arms, legs and abs. Pilates improves co-ordination while building strength in back muscles. Like spinning pilates does not require much equipment. It uses a range of apparatus to guide and train the body. Mat exercises are basic to pilates. Springs provide extra resistance. Weighted exercise balls, rotating disks and resistance bands are sometimes used. A reformer (chair) and a ladder barrel are lesser-known pilates equipment.
Another popular fitness program is yoga. The goal of this program is to attain a state of perfect tranquility and spirituality. Yoga aims to improve health through controlled movement.
Body weight fitness programs make use of the body natural resistance in performing exercise routines based on the body natural movements required for daily movement including lift, thrust, squat stretch, lunge and bend. The program can be designed by a professional or created by the exerciser himself. It is strongly advised that warmups and cool downs and cardiovascular exercises by included in each routine. Bodyweight routines can be performed anywhere, any time and with no equipment. Unlike Pilates, bodyweight routines are tailored to the individual fitness level and exercise preferences. If the exerciser wishes, free weights can be added to increase resistance to tone muscles and burn fat faster.
Perennially popular and suitable for all ages and all levels of fitness is water aerobics or aqua aerobics. This is often a class activity like spinning. Also like spinning and body weights fitness programs the program allows every individual to participate to his/her level of fitness. Water aerobics uses water natural buoyancy to increase motion and decrease resistance. Like Jazzercise and spinning, water aerobics often makes use of lively music to improve mood and stimulate movement. The one drawback is that water aerobics requires a pool.
Finally, there are the new introductions to the fitness world. These include the extreme P90X, PrecisionFlex, and the Shake Weight program. Further, there are several celebrity sponsored programs available to consumers that appear to produce successful results.
With so many fitness programs available to consumers, spend time researching each of the programs to make the best choice for your fitness goals.
Fitness Programs For You!
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