April 5, 2008
Filed under: Aerobic, Essays, Gym, Muscle, Programs, Sex, Trainer — arlene @ 4:27 am
What is your average day? I am not suggesting you change your whole working life, but take time to think about these questions:
- Do you walk, take the lift, catch a bus, go by car?
- Why don’t you currently exercise?
- When do you have uninterrupted time to exercise?
- Where are you going to exercise?
- What exercise will you do?
- How often can you exercise?
- Who can support or help you with your programme?
From those questions you will have some realistic answers about what you can currently do, so let’s look in more detail about how you will benefit from an exercise routine. Even the most modest amount of exercise has enormous benefit, but you need to know exactly what is the specific gain you are going to get. What do you want as well as weight loss? Below are just some of the benefits exercise can bring, but you need to think about what you would add to this list that would make you start, and keep on, exercising: (more…)
April 4, 2008
Filed under: Essays, Gym, Muscle, Programs — arlene @ 12:36 am
Observing the signs
Along with monitoring your heart rate, you should also pay attention to how your body feels when you are exercising. When working out you should feel slightly breathless but not be gasping for air. Your body will start to tell you when you’re working too hard:
- You’ll start to get excessively hot
- You’ll start to pant for breath
- Your muscles will start to ache more.
As you become used to exercising at the correct intensity, be aware of how your body feels. These feelings can educate you progressively about how your body responds to different exercise types. You will be surprised at how comfortable a reasonable workout intensity can feel to you once you get started. (more…)
March 17, 2008
Filed under: Aerobic, Diet, Essays, Muscle, Physical, Programs, Women, equipment — arlene @ 5:02 pm
People who attempt to lose weight purely through exercise often find that there is an increase in their lean body (muscle) mass and a decrease in their fat mass, but very little change in their total weight. However, in combination with a balanced reducing diet, an increase in physical activity seems to encourage the loss of weight which is due mainly to fat losses.
Some researchers have suggested that exercise maintains or increases the muscle compartment (muscle tissue is far more active than fat tissue and contributes largely towards basic energy expenditure) and in this way at least partially prevents the diet-induced decrease in energy requirements. The latter could be responsible for the reaching of a ‘plateau’ in weight loss.
There are several other advantages in combining increased exercise with a balanced reducing diet. For example, it has been shown that exercise:
February 23, 2008
Filed under: Aerobic, Drugs, Muscle, Physical, Programs, Trainer, Women, equipment — arlene @ 4:50 am
Jogging and aerobic dance exercises are excellent for cardiovascular conditioning, weight control, and improvement of a variety of conditions; however, reasonable caution should be observed.
Jogging has been used successfully in rehabilitating cardiac patients and those with pulmonary emphysema; in weight reduction of diabetics; in relaxing insomniacs, the emotionally disturbed, and migraine patients; and in reducing the discomfort accompanying arthritis in the legs and back. Like many other exercises, jogging should not be done without a physician’s approval for those with arthritis, osteoporosis, and heart and circulatory diseases. It is not harmful to women, although some women may need to wear a special bra as a comfort measure. Jogging can cause shin splints, blisters, and foot, ankle, knee, and hip problems. Using the proper footwear and learning how to jog correctly will minimize these hazards. If you have poor leg or foot alignment, you would be wise to jog only three or four days per week because studies show that the risk of injury is greatest for those who jog every day. The same fitness levels will result with less risk of injury. (more…)
Filed under: Muscle, Programs, Trainer — arlene @ 4:47 am
Most hazardous exercises can be avoided by following these general guidelines, except where a physician or qualified professional has prescribed otherwise for you.
- Do not hyperflex the knee or neck.
- Do not hyperextend the knee, neck, or lower back.
- Do not apply a twisting or lateral force to the knee.
- Avoid holding your breath during exercise.
- Avoid stretching already long/weak muscles and avoid shortening already short/strong muscles. (more…)
February 21, 2008
Filed under: Aerobic, Essays, Physical, Programs, Trainer — arlene @ 10:12 pm
Rope jumping is aerobic if done at a slow or moderate pace, but is anaerobic if done vigorously. One study shows that typical exercisers jump very briskly, and for this reason, cannot maintain the jumping continuously. Even those who are highly trained or who jump at a moderate pace find it difficult to continue this exercise long enough to build cardiovascular fitness because of leg fatigue, high heart rate, or loss of interest in the activity. To be most effective, a continuous routine involving several different jump steps should be used in combination with other forms of exercise. For example, rope jumping could be a part of a circuit-resistance training program or a dance aerobic routine. (more…)
Filed under: Aerobic, Muscle, Physical, Programs, Trainer, Women — arlene @ 12:39 am
Muscular endurance is the capacity of a skeletal muscle or group of muscles to continue contracting over a long period. When you have good muscular endurance, you have the ability to resist fatigue and you can hold a position or carry something for a long period. You also have the ability to repeat a movement without getting tired. (more…)
February 20, 2008
Filed under: Mental, Muscle, Programs, Trainer — arlene @ 3:46 am
If you feel tense, take a run or a stretch instead of a tranquilizer!
Stretching exercises and rhythmical exercises especially aid in relaxation. Some good relaxation exercises are illustrated in the box on pages 244-245.
People who work long hours at a desk can release tension by getting up frequently and stretching, by taking a brisk walk down the hall, or by performing “office exercises.”
Massage, heat, and deep breathing aid relaxation of tense muscles.
Gentle effleurage, a type of massage, heat in the form of a hot bath (or shower or sauna), and deep breathing with prolonged exhalation when combined with conscious relaxation techniques described in this concept, are effective means for relaxing tense muscles for most people. (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…)
Filed under: Aerobic, Physical, Programs, Trainer, equipment — arlene @ 11:51 pm
Some of the most popular forms of aerobic exercise are discussed briefly here.
Interval training is one of the most common forms of intermittent exercise. Short bursts of energy, commonly referred to as sprints, are alternated with rest periods. For many years interval training was considered to be exclusively a form of anaerobic training and as noted later in this concept, it is an excellent form of anaerobic training. However, athletes and coaches now feel that aerobic interval training may be quite important for competitors in sports such as swimming, running, and cycling. In aerobic interval training, repeated performances of relatively short exercise bouts are alternated with brief rest periods. The exercise bouts are performed at slower than race (for racers) pace and not so intensely as anaerobics. Proponents of aerobic interval training suggest that this procedure allows a greater volume of training in a shorter period. To date, the evidence supporting the superiority of this form of training for competitors is principally based on the testimony of coaches and athletes. Additional research is necessary. (more…)
Filed under: Muscle, Programs, Trainer — arlene @ 1:44 am
There is a proper way to perform resistance training.
The following are some guidelines for safe and effective strength training:
- Make sure you are well prepared to begin. (See Concept 4 for details.)
- When beginning a weight program, start with weights that are too light so you can learn proper technique and avoid soreness and injury. Novices might, for example, start with one-fourth of their body weight for the military press; ten pounds less than the press for the curl; ten pounds more than the press for the bench press; and half of the body weight for back and leg exercises.
- Progress gradually. For example, use one set of three repetitions with a light weight to begin; add two repetitions when it gets easy, then another, until you reach eight repetitions; then drop back to three repetitions and add a second set. Repeat until you can do three sets. After this, the double progressive system (perviously described) can be used, increasing the weight and the repetitions. (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 12, 2008
Filed under: Aerobic, Programs, Trainer — arlene @ 1:43 am
Once the pulse is located, the heart rate can be determined in beats per minute. At rest, this is done simply by counting the number of beats in one minute. To determine exercise heart rate, it is best to count heart beats or pulses during exercise. However, to count the pulse during most activities is difficult. Machines do exist that can count heartbeats during exercise but they are not available to most people. The most practical method is to count the pulse immediately after exercise. During exercise, the heart rate increases; immediately after exercise, it begins to slow down or return to normal. In fact, the heart rate has already slowed considerably within one minute after exercise ceases. The key is to locate the pulse quickly and to count the rate for a short period of time. A full one-minute count after exercise does not give a good estimate of exercise heart rate, even if the pulse is quickly located, because the heart rate during the end of the count is much slower than it was during exercise. Keep moving while quickly locating the pulse, then stop and take a fifteen-second count. Multiply the number of pulses counted in a fifteen-second period by four to convert heart rate to beats per minute. (more…)
Filed under: Aerobic, Physical, Programs, Trainer — arlene @ 1:41 am
There is an amount of exercise that is best for reaping the benefits of regular physical activity. It appears that some exercise of almost any kind is better than no exercise at all. However, there is one threshold and target zone for gaining the health benefits of exercise and another one for improving cardiovascular fitness. The target zone that provides protection against heart disease does not necessarily result in improvements in cardiovascular fitness as reflected by improvements in maximal oxygen uptake. Exercise that follows the FIT formula for improving cardiovascular fitness will contribute to a reduction in the risk of heart disease as well as improved cardiovascular fitness. (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…)
Filed under: Muscle, Programs, Trainer — arlene @ 2:35 am
There is a proper way to perform resistance training.
The following are some guidelines for safe and effective strength training:
- Make sure you are well prepared to begin. (See Concept 4 for details.)
- When beginning a weight program, start with weights that are too light so you can learn proper technique and avoid soreness and injury. Novices might, for example, start with one-fourth of their body weight for the military press; ten pounds less than the press for the curl; ten pounds more than the press for the bench press; and half of the body weight for back and leg exercises. (more…)
Filed under: Baby, Diet, Family, Muscle, Programs, Trainer — arlene @ 2:27 am
Heredity plays a role in overfatness.
Some people have suggested that every individual is born with a set body weight. Advocates of this set point theory feel that it will be difficult for people to deviate from their “set point weight,” which is predetermined by heredity. Though many experts question the validity of set point theory for humans, they agree that there is such a thing as a familial predisposition to obesity. For years, researchers have suggested that your body type,or somatotype, is inherited. Clearly, some people will have more difficulty than others controlling fatness because of their body types and because they come from families with a history of obesity. Scientists caution people from families with a history of obesity not to conclude that nothing can be done to prevent obesity. In fact, one important recent study indicates that among those with a predisposition to obesity, weight reduction programs can be effective. Research also shows that regular exercise is especially effective in the control of genetically determined overfatness. (more…)
Filed under: Diet, Physical, Programs, Women — arlene @ 2:25 am
An overview of the role of diet and exercise in fat control is presented in this section. A more extensive discussion of practical methods for controlling body fatness is presented in Concept 21.
A combination of regular exercise and dietary restriction is the most effective means of losing body fat.
Recent studies indicate that exercise combined with dietary restriction may be the most effective method of losing fat. One study of adult women indicated that diet alone resulted in loss of weight, but much of this loss was lean body tissue. Those studied who were dieting as well as exercising experienced similar weight losses, but this loss included more body fat. On the basis of this research, all weight loss programs should combine a lower caloric intake with a good physical exercise program. (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…)
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