April 22, 2008
Filed under: Aerobic, Man, Muscle, Physical, Sex, Singles, Women — arlene @ 4:09 am
Unmentionables
We probably also at this time go to the lavatory. Even here there is a right and a wrong way.
Now you are probably going to say that I am going too far. After all, we have all been peeing and other things quite successfully all our lives. We learned these things before we could walk! The woman, and maybe also the man, will sit down. Be sure to sit down using your legs alone. Do not support yourself with your hands and try to sit slowly, feeling your leg muscles work. Don’t just flop down!
However, even if the man only stands there he can draw in his lower stomach muscles and release them several times and alternately close the cheeks of his bottom muscles several times (In later years this can help the flow of water). For the woman this is far more important. There are three groups of muscles which are often neglected. (more…)
April 2, 2008
Filed under: Man, Mental, Muscle, Physical — arlene @ 1:12 am
Now we need to get a little more technical and have a look at the FITT principles — Frequency, Intensity, Time and Type of activity:
The Activity Continuum chart opposite is a useful guide to how to approach your progress. All movement along the continuum should be gradual. If you are doing nothing right now, then try to incorporate a small amount of activity into your schedule for the next few weeks. Then take a review of what you have learned, successes and failures, and then try to do a bit more. Only move up a level when you are confident and comfortable that your body and your lifestyle are adapted to the new levels. Rushing this progress is a guaranteed way to set yourself up to relapse to doing absolutely nothing again. If your eventual goal is to complete a marathon or some other intense activity, then eventually you should aim to progress towards the extreme end of thecontinuum. So where are you now? (more…)
February 18, 2008
Filed under: Aerobic, Man, Muscle, Programs, Women, equipment — arlene @ 11:58 pm
With the increased popularity of dance aerobics, there has been an increase in the number of injuries associated with the activity. In fact, one study has shown that as many as 75 percent of all instructors and 43 percent of all students injure themselves. One attempt to reduce the risk of injury with dance aerobics is commonly called “low impact aerobics.” One foot stays on the floor at all times during low impact aerobic routines. Those who advocate this approach point out that the repeated jumping, kicking, and bouncing of dance aerobics cause injuries. By keeping one foot on the ground, the risk of injury is reduced. Low impact dance aerobics is probably a wise approach for those who have a history of joint or muscle injuries, for beginners, and for older participants. Low impact dance exercise, when properly planned, can provide exercise intensity similar to high impact forms. (more…)
Filed under: Aerobic, Essays, Man, Muscle, Physical, Programs, Singles, Trainer, Women, equipment — arlene @ 11:55 pm
Survey results repeatedly indicate that calisthenics is one of the top two or three participant activities performed. Calisthenics, exercises such as the crunch and push-ups, are designed to build flexibility, strength, or muscular endurance in specific muscle groups. Even though most calisthenics are aerobic, they are often done intermittently. That is, calisthenic exercises are done a few at a time followed by a rest period. This type of calisthenics can build flexibility, strength, and muscular endurance, but does little for cardiovascular fitness or fat control.
Continuous calisthenics, or calisthenics that are done without stopping or with walking, jogging, rope jumping, or some other aerobic activity performed during the rest period, can develop virtually all health- related aspects of physical fitness. Fitness pioneer Dr. Thomas Cureton (1965) long advocated the use of continuous calisthenics, or what he referred to as “continuous rhythmical endurance exercise.” Almost everyone can plan a continuous calisthenic program by selecting exercises for each fitness part that will elevate the heart rate to the optimal level and sustain this intensity an adequate length of time. As is the case with CRT, it is essential that resting between exercises be kept to a minimum. Continuous calisthenics can be done individually, but is also excellent for group use. (more…)
February 16, 2008
Filed under: Gym, Man, Muscle, Programs, Trainer, Women, equipment — arlene @ 2:02 am
There are several good PRE programs for strength development, each having advantages and disadvantages.
Progressive resistance exercise can be performed in properly designed weight-training programs using free weights, constant resistance machines, variable (accommodating) resistance machines, isometrics, pulleys, calisthenics, springs, latex tubing, or isokinetic dynamometers. Machines may offer resistance by weight stacks, hydraulic or pneumatic pressure, or electrical resistance. Concept 12 describes some sample exercises and compares some of these programs. Weight training is considered the fastest and best method of improving strength. However, properly designed calisthenics are adequate for developing strength in most people. (more…)
February 10, 2008
Filed under: Man, Mental, Muscle, Women, equipment — arlene @ 12:46 am
Poor posture, especially lordosis, can cause back strain and pain and can make the back more susceptible to injury.
The forward tilt of the pelvis may cause the sacral bone or one of the lumbar vertebrae to press on nerve roots with consequent low back pain and sciatica. To be on the safe side, some authorities advise those who have lordosis and weak abdominals to eliminate all exercises that hyperextend the spine. Incidence of lordosis is about the same for men as it is for women, except that women experience an added back strain during pregnancy, and high heels may also contribute to spinal strain.
Some people have a “flat back” (lumbar kyphosis) in the lower back region that can lead to backaches.
There is an increased interest by therapists in patients who lack a normal lordotic curve in the lumbar spine. Robin McKenzie’s theories and exercises (1980) (1981) (1983) have become increasingly popular in the treatment of people who sit for long periods with the back flat and pelvis tilted backward or those who engage in prolonged bending, heavy lifting, and long standing with flat back postures.
These people may need to regain a normal lordotic curve and probably need to perform relaxed static stretches with the back in hyperextension, such as the Press-Up Exercise. They may also benefit from the use of lumbar support (rolls or pillows) during sitting. (more…)
February 9, 2008
Filed under: Man, Muscle, Programs, Trainer, Women — arlene @ 2:40 am
The overload principle applies to muscular endurance.
Though strength is developed by high resistance overload with low repetitions, dynamic muscular endurance requires just the opposite: higher repetitions and lower resistance. The ideal combination for maximum endurance is not known at this time. One study suggests that after progressing to twenty-five repetitions, it may be more effective to increase the resistance and keep the repetitions constant.
To develop static muscular endurance, the overload principle is applied by progressively increasing the length of time the muscles remain contracted against an immovable resistance and increasing the number of repetitions.
There is a threshold of training and a target zone for muscular endurance exercises.
There is a level of frequency, intensity, and time at which a training effect will begin to take place (threshold). There is also an optimal range, or target zone, where the most effective and efficient improvement will occur. We do not know the optimum range, but studies suggest that it has wide limits. The intensity, or resistance (load), is less important than the number of repetitions or the length of time a muscle contracts. (more…)
February 8, 2008
Filed under: Man, Muscle, Programs, Sex, Trainer, Women — arlene @ 4:13 am
Participants may use a variety of forms of resistance training (free weights, machines, calisthenics, latex tubing, springs, or isometrics). The training program of these sports are specific to the goals of that sport and are not interchangeable.
Training for bulk (hypertrophy) and “definition” may differ from strength training.
Most body builders use three to seven sets of ten to fifteen repetitions, rather than the three sets of three to eight repetitions recommended for most weight trainers. Sometimes, “definition” is difficult to obtain because it is obscured by fat. It should be noted that those with the largest looking muscles are not always the strongest.
If the target zone is exceeded, an “overload syndrome” may result. (more…)
Filed under: Diet, Drugs, Man, Muscle, Programs, Trainer, Women — arlene @ 4:08 am
There are many fallacies, myths, and superstitions associated with strength training.
Some common misconceptions about strength training have been refuted.
It is not true that you will become muscle-bound and lose flexibility just because you do strength training. This could happen only if you train improperly. It has been found, however, that power lifters are less flexible than other weight lifters.
It is not true that women will become masculine looking if they develop strength. Contrary to popular belief, most women will not be able to develop as large and bulky muscles as men nor will their muscles be as well defined. On a heavy resistance training program, women and men make about the same percentage change in strength and hypertrophy. The greater percentage of fat in most women prevents the muscle definition possible in men and camouflages the increase in bulk. (Until CAT scans were used in research studies, it was not evident that women achieved hypertrophy at the same rate as men.) (more…)
January 29, 2008
Filed under: Man, Muscle, Women — arlene @ 12:10 am
When working with the arms in front of the body, a pulling motion is easier than a pushing motion.
The pulling motion uses the stronger flexor muscles, while a pushing motion employs the seldom used extensors that are usually weaker. Thus, counterclockwise circular movements are easier for the right hand, and clockwise circular movements easier for the left hand.
Organize work to avoid stooping or unnatural positions. (more…)
January 28, 2008
Filed under: Man, Muscle, Trainer, Women — arlene @ 11:59 pm
The best method for lifting or carrying a given object depends upon its size, weight, shape, and position in space. However, there are some general principles that are applicable in all situations.
Stand close to the object and assume a wide base. Stand in a forward-backward stride position with the object at the side of the body, or assume a side- stride position with the object between the knees. The purpose of lifting from this position is to allow you to lift straight upward from a stable position, utilizing the most efficient leverage.
Keep the back straight and bend at the hips and knees. Squat, do not bend, regardless of how light the object may be. The back was never meant to be used as a lever for lifting. Orthopedists constantly caution against leaning forward to pick up objects without bending the knees (more…)
December 19, 2007
Filed under: Man, Physical, Programs, Trainer — arlene @ 12:06 am
1) Ventricular fibrillation/rnyocardial infarction
The most serious complications of exercise treatment for cardiac patients are acute infarction and sudden death, usually from ventricular fibrillation. These are most likely in patients with exercise induced ischaemia and those with severe ventricular damage. Ventricular fibrillation is 100 times more likely during exercise than at other times but is still very rare during supervised exercise rehabilitation, between once per 33 000 patient hours’ and once per 112 000 patient hours of exercise.”‘ Myocardial Infarction is even rarer during the rehabilitation programme.
2) Angina pectoris (more…)
December 18, 2007
Filed under: Man, Women — arlene @ 11:59 pm
In many situations it is not uncommon to consume solid food between exercise bouts, and indeed in most situations it probably should be encouraged. We undertook a further study in which eight volunteers (five men, three women) dehydrated by 2.l% of their body mass by exercising in the heat and then, over a 60 minute period starting 30 minutes after the end of exercise, consumed either a solid meal plus virtually electrolyte free flavoured water or a commercially available sports drink; the volume of fluid contained within the meal plus water was the same as the volume of sports drink consumed. (more…)
December 7, 2007
Filed under: Man, Muscle, Physical, Trainer, Women — arlene @ 1:37 am
Examination of the way physical activity has been measured and reported in studies such as the Harvard alumni study’ and the multiple risk factor intervention trial‘ leads to the possibility that benefits were mainly linked to the total amount of energy expended. This does not preclude the possibility of additional benefit from sustained activity; indeed Paffenbarger has been quoted as saying that, among men who expended the same amount of energy weekly, those who performed some form of sustained exercise had significantly lower death and heart attack rates than those who did not’ although I am not aware of any published data on this.
It is, however, plausible that at least some of the benefit of activity is achieved through the associated increases in energy expenditure.
Recently, the concept of metabolic fitness has been introduced’ in an attempt to highlight the multiple metabolic benefits of considerable amounts of low intensity exercise taken on an almost daily basis and which have been shown experimentally to be independent of changes in cardiorespiratory fitness as assessed by VO2MAx. The metabolic variables in question include insulin sensitivity, low concentrations of plasma TAG and high plasma Concentrations of HDL cholesterol. Changes in these have been closely associated with decreases in body fatness, particularly loss of abdominal fat,’ but low intensity training in the absence of fat loss can also stimulate changes in lipoprotein metabolism and insulin sensitivity.” (more…)
Filed under: Drugs, Gym, Insurance, Man, Physical, Trainer — arlene @ 1:31 am
A study was undertaken to examine the effect of the sodium content of drinks on the rehydration process after exercise-induced dehydration equivalent to l.9% of body mass of six fasted but euhydrated men.’ After dehydration they consumed drinks with sodium concentrations of l, 25, 50, and 102 mmol/l over a 60 minute period beginning 40 minutes after the end of exercise; the volume consumed was l.5 times their mass loss by dehydration which amounted to about 2 litres in all trials.
The entire volume of urine produced over the 6 hours after the end of the drinking period was collected and measured (no other food or drink was consumed after the rehydration period). The volume of urine produced was influenced by the quantity of sodium consumed, such that it was greatest when the 1 mmol/l drink was consumed and least when the 102 mmol/l drink was consumed (fig 14.l). The sweat secreted during the exercise was collected and the sodium content measured; the mean (SD) concentration was 49.2 (18.5) mmol/1. Calculations of whole body sodium balance can be made, taking the pre-exercise values as the zero point (fig 14.2); the results clearly show that there is a strong relation between the sodium content of the ingested fluid and its ability to restore water balance. (more…)
Filed under: Aerobic, Man, Physical, Trainer — arlene @ 1:29 am
For exercise, the dose involves frequency, intensity, and duration.
1. Frequency
The American Heart Association recommends for cardiac Patients a frequency of between two and four times a week,’ although there is little evidence to support this figure. Most trials of physical training have used three or four weekly sessions. It has been shown that, for early postinfarction exercise training, a programme of two sessions a week is as effective as three. Increasing from three to five sessions does not seem to produce much further benefit for normal middle aged men. (more…)
Filed under: Family, Man, Mental, Physical, Women — arlene @ 1:27 am
This is a meditation exercise we have both found very useful. It was devised by a friend. Try it and adapt it for your own purposes, or find your own from a book, tape or seminar.
- Begin by becoming aware of your breathing.
- Do not interfere with your breath, just watch it – the rise and fall, the ebb and flow…
- Listen to the sounds near and far; become aware of the traffic noise, birds calling, wind in the trees, a dog barking in the distance…
- Then move outside yourself; look back at yourself sitting there.
- Gradually move your awareness outside your home, so you can see your house, your street, your town or city.
- Keep moving your awareness so that you are now looking down on your province, your state, your country.
- Now visualise your country as part of the Earth as you travel towards the stars.
- Once you are able to ’see’ the Earth as part of the solar system and look down on the Earth, send love from your heart back to it.
- Feel the love pouring through you like the golden rays of the sun.
- Allow yourself to dissolve and rest in the warmth of the sun.
11. Be still. Just be.
December 4, 2007
Filed under: Man, Physical, Women — arlene @ 12:58 am
Some investigators have boldly claimed that hypertrophic cardiomyopathy is the commonest cause of death in young athletes. In fact, extreme forms of “athletes heart” are quite uncommon, even in highly conditioned athletes, and the total number of exercise related deaths is very low (for example, around 100 per year in the United States). Most incidents occur in the coronary-prone age range and are probably due to coronary atherosclerosis rather than ventricular hypertrophy. A computerised search of the literature covering a 50 year period unearthed a total of four likely cases of hypertrophic cardiomyopathy in athletes who were under the age of 40 years! (more…)
Filed under: Essays, Man, Physical, Women — arlene @ 12:54 am
Ilk Mechanical loading is an important determinant of bone mass and architecture’ and the influence of increased physical activity on bone has been much studied. This is one area where the accumulation of exercise throughout the day must, theoretically, be an effective pattern. An osteogenic stimulus arises when bone is exposed to unusual dynamic strain distribution. This effect is quickly “saturated”, however, so that there is little extra stimulus to bone formation from high numbers of load cycles. The relevance of this finding is that the structural competence of bone can be maintained by comparatively infrequent loading events and does not require long periods of repetitive activity.’ This thinking fits well with findings of increased bone mineral density in premenopausal women after a daily exercise regimen of 50 vertical jumps.’ If strain magnitude and strain nature are the determinants of the osteogenic response to exercise, then several brief periods during a day of high impact exercises will in fact be more effective than long periods of endurance-type exercise where the applied loads are typically low. (more…)
Filed under: Aerobic, Man, Physical, Trainer, Women — arlene @ 12:48 am
The idea that sporadic bouts of activity will be an adequate stimulus to health benefits comes also from studies that have systematically compared the effects of shorter bouts of activity spread throughout the day with those of longer bouts. Two studies are consistently cited in the statements of expert panels’ -namely those of deBusk and colleagues’ and Ebisu. In the former, 36 sedentary middle aged men performed either one 30 minute session of jogging or three 10 minute sessions on 5 days a week for 8 weeks; the intensity of exercise was 65% to 75% of maximum heart rate (equivalent to 55% to 65% of VO2MAx). Men were allocated randomly to the different patterns of exercise but there was no control group. Although both groups of joggers showed similar decreases in heart rate during a standard submaximal treadmill test, the increase in VO2MAx was significantly greater for the long bout group (4.4 ml/kg/min, 13.9%) than for the short bout similar group (2.5 ml/kg/min, 7.6%). Decreases in body mass were (l.75 kg and l.79 kg, respectively). (more…)
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