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…)
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:
Filed under: Diet, Essays, Muscle, Nutrition, Physical, Trainer, Women — arlene @ 2:38 am
For a world-class track athlete, a few seconds may be the difference between a good performance and a ‘great’ performance, or the difference between being a qualifier and a gold medallist. In a recent survey of Olympic hopefuls, many indicated that they would be willing to sacrifice both health and long life by taking potentially harmful substances which have been shown to enhance performance. Some may regard this simply as an illustration of the extreme competitiveness of world-class sport, but what it highlights is the extent to which athletes and sportsmen and -women in general are influenced by claims that foods, liquids or other substances are able to improve their performance. Virtually every food or part thereof has at some time been promoted as having magical performance-enhancing properties this raises the question: Does what we eat or drink really affect our physical performance in sport in particular and exercise in general? (more…)
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…)
February 21, 2008
Filed under: Essays, Family, Muscle, Trainer, Women — arlene @ 12:45 am
There is no ideal standard for flexibility.
It is not known how much flexibility any one person should have in a joint. There are test norms available that list how hundreds of subjects of various ages, of both sexes, and in many walks of life have performed. But there is little scientific evidence to indicate that a person who can reach two inches past his or her toes on a sit-and-reach test is less fit than a person who can reach eight inches past the toes. Too much flexibility could be as detrimental as too little.
Lack of use, injury, or disease can decrease joint mobility.
Arthritis and calcium deposits can damage a joint, and inflammation can cause pain that prevents movement. Failure to move a joint regularly through its full range of motion can lead to a shortening of muscles and ligaments. Static positions held for longer periods, such as in poor posture, working postures, and when a body part is immobilized by a cast, lead to shortened tissue and loss of mobility. Improper exercise that overdevelops one muscle group while neglecting the opposing group results in an imbalance that restricts flexibility. (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: Essays, Mental, Muscle, Physical, Women, equipment — arlene @ 3:41 am
Stress can be self-induced and pleasurable, or unpleasurable.
Some people may deliberately place themselves in stressful situations; for example, athletes plate themselves under maximum strain; lawyers and surgeons arechallenged by difficulties; and pregnant women acceptthe psychological and physiological stress of bearingchildren. Self-induced stress may also be an unpleasant but necessary interlude that cannot be avoided. For example, there is a risk of falling that is necessary in learning to ride a bicycle. (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…)
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…)
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…)
January 25, 2008
Filed under: Drugs, Gym, Muscle, Physical, Programs, Women, equipment — arlene @ 10:59 pm
Passive exercise is not effective in weight reduction, spot reduction, increasing strength, or increasing endurance.
- 1. Rolling machines—These ineffective wooden or metal rollers, operated by an electric motor, roll up and down the body part to which they are applied. They do not remove, break up, or redistribute fat.
- Vibrating belts—These wide canvas or leather beltsmay be designed for the chin, hips, thighs, or abdomen. Driven by an electric motor, they jerk back and forth, causing loose tissue of the body part to shake. They do not have any beneficial effect on fitness, fat, or on the figure, and they are potentially harmful if used on the abdomen (especially if used by women during pregnancy, menstruation, or while an IUD is in place). They might also aggravate a back problem. (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…)
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