There is a synergy between natural or diaphragmatic breathing and postural alignment, cardiovascular efficiency, joint restrictions and muscle imbalances (flexibility, tension). Oxygen is a necessary element that helps sustain our daily activities and recover from it. Unfortunately, many of us do not practice natural breathing and minimize the negative effect on our health. Improper breathing (e.g. shallow, quick inhalation) leads to overuse of the secondary muscles that assist in chest expansion for breathing. Overuse of these secondary muscles (e.g. chest, upper back, and neck muscles) leads to overdeveloped muscles and increase joint actions ( in the shoulders, and scapula). Acute improper breathing is evident with a tilted head, rounded shoulders and sometimes chest pains. These symptoms can be exacerbated with anxiety and stress and also lead to lower back pain due to postural misalignment.
Correct breathing begins with using the predominant muscle for this function: the diaphragm (located below the rib cage). By inhaling deeply and consciously expanding our lower abdomen, we can relearn how to breath naturally. Our diaphragm and deep abdominal trans versus muscle will gradually release the tension from our upper extremities and bring about better posture plus increase the consumption of rich oxygen through our cardiorespiratory system.
Breath through the nose and exhale through the mouth. Consciously taking time to practice natural and diaphragmatic breathing will provide a mental break from a sedentary work day and turn it into healthy physical, and mental exercise. Correct breathing during physical activity increases performance, improves body awareness, prevents injuries and leads to greater results. This is especially true for strength and conditioning programs geared towards body fat reduction or sports performance.
Some of the benefits you will experience are an increase in muscle aerobic stamina (conditioning/body fat reduction), a decrease in fatigue, and prevention of light-headedness, muscle imbalances and joint restrictions (overactive or deconditioned muscles).
What we teach in the gym is truly practical and applicable in everyday life. Developing proper and balanced exercise progression habits in the early stages will lead to long term results. Integrate a sensible nutrition plan, proper sleep patterns, and receive guidance from an experienced trainer and you have a plan for success.
2012年8月15日星期三
2012年8月14日星期二
How To Stretch for Health
By the time you finish reading this article I'm sure you will find time to stretch every day. The lack of flexibility in people is now seen to be the major cause of general health problems and sports injury and is also being linked to everything from stress, back pain, and even osteoarthritis.
It also means that nagging injuries, especially around your joints take longer to heal. The latest studies show that up to 60 percent of the general population with bad backs and knees have tight hamstrings and hips and the main cause of this is a lack of flexibility.
Active-Isolated Stretching (AI)
Olympians have been employing Active-Isolated Stretching (AI) now for about 10 years, but it has only recently been brought to the public's attention.
I have used this technique on my clients for quite a while now with great success, while adding renewed life and spring to tired out muscles. AI stretching prevents injury, as conventional stretching can cause real harm such as muscle pulls and tears.
AI stretching does what stretching is supposed to do; it transports oxygen to sore muscles and quickly removes toxins so recovery is faster. It also works as a deep massage technique because it activates muscle fibres during the actual stretch.
How to Stretch
Before stretching, dress in loose clothing and try and acquire a five-foot length of rope and tie a loop in the end. The purpose of this is to loop the end of rope around the exercising appendage to squeeze the last couple of inches of stretch from the exercise.
Find a comfortable place to stretch either on your bed, a carpeted floor or on a mat. Isolate the muscle or group you want to stretch then contract the muscle opposite. This causes the isolated muscle or group to relax straight away and when it does it is ready to stretch.
Gently and quickly stretch the isolated muscle until it can't be stretched any further; now give yourself a gentle pull with your hands or rope. Go as far as you can and then hold the stretch for no more than 2 seconds then release, do this for a total of 5 repetitions on the isolated muscle or group.
The reason for just a 2-second stretch is because when a muscle realizes that it is being forced into a stretch it contracts to protect itself from being overstretched. If you can beat this contraction you'll be well on the way to a greater range of motion.
Remember to hold for no more than 2 seconds, release, return to the normal position and repeat for the five repetitions. Try not to have any hesitations between stretches and make it as fluid as possible.
Try to stretch every day if possible, remember to:
* Work one target muscle at a time.
* Contract the muscle that is opposite the targeted muscle, which
will relax in preparation of its stretch.
* Stretch it gently and quickly.
* Release it before it realizes that it has been stretched and goes
into its protective contraction.
Below are two exercises that can be done straight away even while you are at work to stretch that tension and stress from of your body.
* Lie down on the floor with your buttocks against a wall and your legs straight up the wall. Slowly flex your toes towards your knees, hold for two seconds and repeat five times. This will loosen up your lower back and stretch your hamstrings and hips giving instant relief for tired backs.
This exercise can be done while at the office anytime you start to feel that stress and tension building up.
* Sitting in a chair and putting one leg out straight, flex your toes towards your knee, now lean towards that foot, stretching your hands towards it and letting your head and shoulders follow, hold for two seconds and repeat five times. This will create a stretch right across your lower back and neck.
A flexible body is:
* More efficient
* More easily trained for strength and endurance
* Enjoys more range of motion
* Stays balanced more easily and is less prone to injury
* Recovers from workouts more quickly, and feels better
Your goal? To start utilizing these exercises every day and say goodbye to your stress and tension.
It also means that nagging injuries, especially around your joints take longer to heal. The latest studies show that up to 60 percent of the general population with bad backs and knees have tight hamstrings and hips and the main cause of this is a lack of flexibility.
Active-Isolated Stretching (AI)
Olympians have been employing Active-Isolated Stretching (AI) now for about 10 years, but it has only recently been brought to the public's attention.
I have used this technique on my clients for quite a while now with great success, while adding renewed life and spring to tired out muscles. AI stretching prevents injury, as conventional stretching can cause real harm such as muscle pulls and tears.
AI stretching does what stretching is supposed to do; it transports oxygen to sore muscles and quickly removes toxins so recovery is faster. It also works as a deep massage technique because it activates muscle fibres during the actual stretch.
How to Stretch
Before stretching, dress in loose clothing and try and acquire a five-foot length of rope and tie a loop in the end. The purpose of this is to loop the end of rope around the exercising appendage to squeeze the last couple of inches of stretch from the exercise.
Find a comfortable place to stretch either on your bed, a carpeted floor or on a mat. Isolate the muscle or group you want to stretch then contract the muscle opposite. This causes the isolated muscle or group to relax straight away and when it does it is ready to stretch.
Gently and quickly stretch the isolated muscle until it can't be stretched any further; now give yourself a gentle pull with your hands or rope. Go as far as you can and then hold the stretch for no more than 2 seconds then release, do this for a total of 5 repetitions on the isolated muscle or group.
The reason for just a 2-second stretch is because when a muscle realizes that it is being forced into a stretch it contracts to protect itself from being overstretched. If you can beat this contraction you'll be well on the way to a greater range of motion.
Remember to hold for no more than 2 seconds, release, return to the normal position and repeat for the five repetitions. Try not to have any hesitations between stretches and make it as fluid as possible.
Try to stretch every day if possible, remember to:
* Work one target muscle at a time.
* Contract the muscle that is opposite the targeted muscle, which
will relax in preparation of its stretch.
* Stretch it gently and quickly.
* Release it before it realizes that it has been stretched and goes
into its protective contraction.
Below are two exercises that can be done straight away even while you are at work to stretch that tension and stress from of your body.
* Lie down on the floor with your buttocks against a wall and your legs straight up the wall. Slowly flex your toes towards your knees, hold for two seconds and repeat five times. This will loosen up your lower back and stretch your hamstrings and hips giving instant relief for tired backs.
This exercise can be done while at the office anytime you start to feel that stress and tension building up.
* Sitting in a chair and putting one leg out straight, flex your toes towards your knee, now lean towards that foot, stretching your hands towards it and letting your head and shoulders follow, hold for two seconds and repeat five times. This will create a stretch right across your lower back and neck.
A flexible body is:
* More efficient
* More easily trained for strength and endurance
* Enjoys more range of motion
* Stays balanced more easily and is less prone to injury
* Recovers from workouts more quickly, and feels better
Your goal? To start utilizing these exercises every day and say goodbye to your stress and tension.
2012年8月13日星期一
Get Motivated Even When You Don't Feel Like Exercising
Everyone who works out knows that there will be times when you just don’t feel like exercising. It doesn’t matter how motivated you are, how long you have been working out, or how much you love being active, it is a simple fact of life that you will have challenging days. However, what you choose to do at these times can make the difference between staying in shape or starting a downward spiral that will take a toll on your fitness level.
I want to address this issue beyond the “just do it anyway” type of advice and give you a few super techniques that can push you over even the most difficult slump.
1) Do it anyway, but take it easy. There is a big “gap” between doing nothing, and doing a full-blown workout. When you are tired or don’t feel like working out, the thought of doing a hardcore workout can be very “intimidating” and working yourself up to actually doing it can be impossible. So if you don’t feel like working out, go for a lighter workout, but refuse to judge yourself if you choose to stay at a light to moderate level. If it’s easier to get motivated to do a light workout and you know from the start that’s all that’s required, you are much more likely to get started. You will get your workout; you will keep the habit, and you will still get good results. For example, if it’s cardio day and you don’t feel like running, go for a light to brisk walk instead. If it’s strength training day, perform less reps or utilize only 3/4 of the weight you normally do.
2) Focus on the pleasurable parts. Focus on the aspects of exercising that you enjoy the most. For example, remember how great you feel when you finish a workout! Not just the feeling of accomplishment, but the physical energy that you feel. And that’s a feeling that you will only get when you do your workout. Also, focus on the exercises that you like, rather than the ones you don’t. Keep thinking about those specific exercises and look forward to when you get to those in your workout.
3) Create a play list of workout songs. I’m giving away one of the greatest tips that’s in my motivation e-book, but here it goes: make a tape, CD, or play list of songs that are motivating and only listen to it when you workout. This is a great technique that I have been giving my clients for years with amazing results - especially for their cardio workouts.
4) Join the champions team. Remember that working out when you don’t feel like it is what will separate you from the rest and guarantee your success. Everybody faces challenges from time to time. Even world-class athletes! There is a saying that goes: champions are made on the off days. Everyone can workout when they feel great and motivated. It is those who can get themselves to the gym when they don’t feel this way that become champions and achieve amazing results. Look at those challenging times as opportunities. Those are the times you are given a chance to join the elite champions team that make it through their workouts no matter what.
I want to address this issue beyond the “just do it anyway” type of advice and give you a few super techniques that can push you over even the most difficult slump.
1) Do it anyway, but take it easy. There is a big “gap” between doing nothing, and doing a full-blown workout. When you are tired or don’t feel like working out, the thought of doing a hardcore workout can be very “intimidating” and working yourself up to actually doing it can be impossible. So if you don’t feel like working out, go for a lighter workout, but refuse to judge yourself if you choose to stay at a light to moderate level. If it’s easier to get motivated to do a light workout and you know from the start that’s all that’s required, you are much more likely to get started. You will get your workout; you will keep the habit, and you will still get good results. For example, if it’s cardio day and you don’t feel like running, go for a light to brisk walk instead. If it’s strength training day, perform less reps or utilize only 3/4 of the weight you normally do.
2) Focus on the pleasurable parts. Focus on the aspects of exercising that you enjoy the most. For example, remember how great you feel when you finish a workout! Not just the feeling of accomplishment, but the physical energy that you feel. And that’s a feeling that you will only get when you do your workout. Also, focus on the exercises that you like, rather than the ones you don’t. Keep thinking about those specific exercises and look forward to when you get to those in your workout.
3) Create a play list of workout songs. I’m giving away one of the greatest tips that’s in my motivation e-book, but here it goes: make a tape, CD, or play list of songs that are motivating and only listen to it when you workout. This is a great technique that I have been giving my clients for years with amazing results - especially for their cardio workouts.
4) Join the champions team. Remember that working out when you don’t feel like it is what will separate you from the rest and guarantee your success. Everybody faces challenges from time to time. Even world-class athletes! There is a saying that goes: champions are made on the off days. Everyone can workout when they feel great and motivated. It is those who can get themselves to the gym when they don’t feel this way that become champions and achieve amazing results. Look at those challenging times as opportunities. Those are the times you are given a chance to join the elite champions team that make it through their workouts no matter what.
2012年8月12日星期日
Drummers as Top Athletes: Exude Energy by Joining a Band
Drummer Clem Burke from the popular band Blondie, says that drumming gives you not only the ultimate thrill, but the ultimate workout. While drumming, his heart rate gets raised to about 190 beats per minute, calling for an extraordinary stamina.
Clem Burke was asked to be a part of an experiment by Dr. Smith – Dr. and fan of the band Blondie. The project was aimed at helping overweight children with an outreach program that gives them alternative methods to lose weight than sport.
Burke was connected to equipment that monitored his heart rate, oxygen levels, as well as the amount of lactic acid in his blood. During a single performance, he found that Burke’s heart rate averaged between 140 to150 beats per minute, reaching its highest at 190 beats -equivalent to that of a professional athlete’s.
The difference is, says Dr. Smith, that even top football players are only expected to play once or twice a week, whereas with a band on tour, drummers are playing their hearts out every night at a different venue for months on end. For example, in a twelve month period, Clem played 90 minute sets at over 100 concerts. Football players on the other hand, only play about 40-50 games a year. And, they find it draining enough with the 2 times they have to play in one week.
It is fairly evident that drummers need to have extreme stamina, and that their fitness levels need to be extraordinarily outstanding. While monitoring Clem’s performance in controlled conditions, this led us to believe this statement to be true.
The project was conducted in conjunction with the University of Gloucestershire, and the University of Chichester. A drumming laboratory has now been established at the University of Gloucester, in hopes that more professional drummers will be tested. It is the first kind of facility ever built in the world.
Professor Edward Winter, a specialist in physiology proclaims that the physical challenge of playing the drums should not be underestimated. A man of Clem’s age probably exceeds the maximum heart rate predicted.
Rock drummers put out the most physical strength and energy, and it is usually apparent by the amount of sweat dripping down from their foreheads on stage.
Clem Burke was asked to be a part of an experiment by Dr. Smith – Dr. and fan of the band Blondie. The project was aimed at helping overweight children with an outreach program that gives them alternative methods to lose weight than sport.
Burke was connected to equipment that monitored his heart rate, oxygen levels, as well as the amount of lactic acid in his blood. During a single performance, he found that Burke’s heart rate averaged between 140 to150 beats per minute, reaching its highest at 190 beats -equivalent to that of a professional athlete’s.
The difference is, says Dr. Smith, that even top football players are only expected to play once or twice a week, whereas with a band on tour, drummers are playing their hearts out every night at a different venue for months on end. For example, in a twelve month period, Clem played 90 minute sets at over 100 concerts. Football players on the other hand, only play about 40-50 games a year. And, they find it draining enough with the 2 times they have to play in one week.
It is fairly evident that drummers need to have extreme stamina, and that their fitness levels need to be extraordinarily outstanding. While monitoring Clem’s performance in controlled conditions, this led us to believe this statement to be true.
The project was conducted in conjunction with the University of Gloucestershire, and the University of Chichester. A drumming laboratory has now been established at the University of Gloucester, in hopes that more professional drummers will be tested. It is the first kind of facility ever built in the world.
Professor Edward Winter, a specialist in physiology proclaims that the physical challenge of playing the drums should not be underestimated. A man of Clem’s age probably exceeds the maximum heart rate predicted.
Rock drummers put out the most physical strength and energy, and it is usually apparent by the amount of sweat dripping down from their foreheads on stage.
2012年8月10日星期五
7 Tips for Fitness Women
Would you like to be a fitness woman? Or are you a fitness woman but would like to be effective? Here are 7 great tips on how to become an effective fitness woman!
1. Get a program that will best suit you. Every woman is different. You may have surgical history where a program may not be suited for you. Always consult a qualified trainer to make sure that the fitness program will not hurt you. If the fitness program is not for you, it will only be a cause of frustration and injuries.
2. Set realistic targets. Wouldn't you be frustrated if you set your mind into reshaping your body in month? Make sure that the body you prefer in a period of time is achievable and realistic. The program should also be practical and will not give you false hopes. It is important to be aware of the blocks you encounter in your daily living. This will help you know what program is satisfactory. And once a program has been reached, then you can set goals and time lines that are realistic.
3. Exercises should work on the parts of your body where muscles are. The reason mainly is, when you develop muscles, you burn more calories and then you lessen the fats in your body. Multi-joint exercises and weight lifting are recommended. Learn what exercises work on certain parts of your body. Multi-joint exercises are also said to be effective but time saving.
4. Be systematic on working on your muscles. Your muscles should be working harder over time. Repeating the same sets of exercises and same weight without getting your muscles to work harder will not give satisfactory results. You can record your daily results and make the progression based on your previous data. A daily log will also motivate you since you are able to track how far you have gone.
5. Perform a set of exercises in 10 repetitions. Try to make every repetition with less momentum as possible. The lesser the momentum, the harder your muscles work. To check if there is enough momentum when lifting, see if the arm is floating. If the arm does float, then there is enough momentum.
6. Be flexible and perform a variety of exercises. Every exercise program should have a variety. You can change your exercises, goals and sets every month to keep you motivated and on the go. Doing this will help you prevent being bored and losing energy physically and mentally.
7. Be Motivated! The best way to keep the energy levels of trainees is to allow a healthy competition and allow them to have a sense of control. Having control is having the sense ownership where everybody gets a part in implementing a program. To do this you also need to be consistent in demonstrating your skills.
Not all programs work for all types of people. There is no workout that is best for everyone. But you learn from experienced people. Learn to acknowledge blocks and demonstrate self-discipline, keep yourself motivated and work harder everyday and add variety. Doing these things, you will discover that a lot of programs will work for you.
1. Get a program that will best suit you. Every woman is different. You may have surgical history where a program may not be suited for you. Always consult a qualified trainer to make sure that the fitness program will not hurt you. If the fitness program is not for you, it will only be a cause of frustration and injuries.
2. Set realistic targets. Wouldn't you be frustrated if you set your mind into reshaping your body in month? Make sure that the body you prefer in a period of time is achievable and realistic. The program should also be practical and will not give you false hopes. It is important to be aware of the blocks you encounter in your daily living. This will help you know what program is satisfactory. And once a program has been reached, then you can set goals and time lines that are realistic.
3. Exercises should work on the parts of your body where muscles are. The reason mainly is, when you develop muscles, you burn more calories and then you lessen the fats in your body. Multi-joint exercises and weight lifting are recommended. Learn what exercises work on certain parts of your body. Multi-joint exercises are also said to be effective but time saving.
4. Be systematic on working on your muscles. Your muscles should be working harder over time. Repeating the same sets of exercises and same weight without getting your muscles to work harder will not give satisfactory results. You can record your daily results and make the progression based on your previous data. A daily log will also motivate you since you are able to track how far you have gone.
5. Perform a set of exercises in 10 repetitions. Try to make every repetition with less momentum as possible. The lesser the momentum, the harder your muscles work. To check if there is enough momentum when lifting, see if the arm is floating. If the arm does float, then there is enough momentum.
6. Be flexible and perform a variety of exercises. Every exercise program should have a variety. You can change your exercises, goals and sets every month to keep you motivated and on the go. Doing this will help you prevent being bored and losing energy physically and mentally.
7. Be Motivated! The best way to keep the energy levels of trainees is to allow a healthy competition and allow them to have a sense of control. Having control is having the sense ownership where everybody gets a part in implementing a program. To do this you also need to be consistent in demonstrating your skills.
Not all programs work for all types of people. There is no workout that is best for everyone. But you learn from experienced people. Learn to acknowledge blocks and demonstrate self-discipline, keep yourself motivated and work harder everyday and add variety. Doing these things, you will discover that a lot of programs will work for you.
2012年8月9日星期四
The Importance of Flexibility
As you age, your muscles naturally lose strength and size and can become less supple and stiffer. This can affect the range of movement around your joints, which may lead to stiffness in the muscles and joints. It is this loss of tissue elasticity that can cause muscles and joints to tighten up.
One of the key reasons that muscles lose their natural suppleness and flexibility and can become prone to tears, aches, and pains is being inactive. If the situation is not remedied in time, loss of flexibility could lead to permanent changes in posture and normal muscle function. It is therefore imperative to maintain muscle flexibility as an important component of overall fitness.
So, what exactly is flexibility?
Flexibility can be termed as the ability of your joints and body parts to execute their full range of motion. Flexibility is required in all your day-to-day activities such as bending, walking, lifting, etc. Being flexible allows your muscles to remain moble. But, like most things, flexibility decreases with age and it is very important to include flexibility exercises in your daily workout regimen.
The Benefits of Flexibility
There are a number of ways to test your flexibility. One of the most common ways, according to fitness experts, is to check if you can touch your toes while standing up with both legs straight. (You could check out various fitness sites available online for a more exact test.) If you find that you feel stiff, lacking in flexibility, suffering from bad posture or would like to increase your flexibility to improve your normal exercise routine, flexibility training is a must. Aerobic exercises and weight training include rapid and jerky movements, which can lead to joint and muscle fatigue. On the other hand, stretching exercises, yoga, and Pilates consist of gradual movements that can help to achieve greater flexibility.
Other Benefits
Being flexible helps to reduce soreness of muscles and improve posture. Stretching for slow gradual movements and holding each position for up to 30 seconds (without pain) helps reduce muscle soreness after exercise. Stretching also improves muscular balance and posture by realigning tissue and thereby reducing the effort it takes to maintain good posture throughout the day.Helps decrease risk of injury and improve physical performance. Flexible joints require less energy to move through a greater range of motion. This decreases your overall risk of injury and increases physical performance as well. Stretching works towards decreasing resistance in muscle tissue during any activity. Helps increase blood and nutrients to tissues. By stretching, you increase the temperature of your tissues and this increases transportation of nutrients and overall circulation. This in turn increases the range of motion and reduces degeneration of your joints.Helps reduce lower back pain. Stretching helps relax muscles. The more flexible your pelvic muscles, hamstrings, hip flexors, and quadriceps, the less stress to your lower back. Helps to enhance enjoyment of other exercise. In addition to decreasing soreness and fatigue of your muscles, stretching also helps relax both mind and body during any activity or exercise.
Ways to Improve Your Flexibility
So, what are some different ways to stay flexible? The best way to maintain flexibility is to stretch regularly. Whatever your age, you must incorporate stretching at least once a day. Even if it is not part of an exercise regimen, there are several simple stretching exercises that you can do at your desk or even in front of the TV. If time is short, focus on stretches that work the larger muscle groups such as shoulders, hamstrings, hips and lower back, and calf muscles. It is these areas that are prone to stiffness and soreness as we grow older. But remember to always be careful to not overdo it.
Flexibility exercises should also be incorporated into your normal exercise program, which may involve resistance (strength) training and cardiovascular exercise (walking, jogging, swimming and cycling). By doing so, you can improve both the quantity and quality of your muscles, joints and overall health.That being said, yoga is an effective way to complement your exercise routine for greater flexibility. Unlike most other physical exercise that work only on a physical level, yoga involves both your mental and physical capabilities. There is a balance of energy between the body and the brain as well as increasing your flexibility, toning your muscles, and improving your lung capacity. All basic yoga poses work towards increasing the flexibility of the body so that it is capable of performing more complicated poses as time goes by. It would be wise therefore to incorporate yoga as a regular part of your workout program.
There are several ways to improve your flexibility. Stretching and exercise help considerably but you also need to keep an eye on your diet and nutrition. Eating junk food and snacking on fatty and sugary snacks can make matters worse. You can promote fitness by combining a balanced diet (full of fresh fruits and vegetables) along with nutritional supplements that support joint health and improve your mobility. Taking a supplement like GoFlex can help you incorporate the nutritional building blocks required to support healthy bone and cartilage structure and improve flexibility. Ask your doctor whether a supplement, like GoFlex, is the right choice for you.
One of the key reasons that muscles lose their natural suppleness and flexibility and can become prone to tears, aches, and pains is being inactive. If the situation is not remedied in time, loss of flexibility could lead to permanent changes in posture and normal muscle function. It is therefore imperative to maintain muscle flexibility as an important component of overall fitness.
So, what exactly is flexibility?
Flexibility can be termed as the ability of your joints and body parts to execute their full range of motion. Flexibility is required in all your day-to-day activities such as bending, walking, lifting, etc. Being flexible allows your muscles to remain moble. But, like most things, flexibility decreases with age and it is very important to include flexibility exercises in your daily workout regimen.
The Benefits of Flexibility
There are a number of ways to test your flexibility. One of the most common ways, according to fitness experts, is to check if you can touch your toes while standing up with both legs straight. (You could check out various fitness sites available online for a more exact test.) If you find that you feel stiff, lacking in flexibility, suffering from bad posture or would like to increase your flexibility to improve your normal exercise routine, flexibility training is a must. Aerobic exercises and weight training include rapid and jerky movements, which can lead to joint and muscle fatigue. On the other hand, stretching exercises, yoga, and Pilates consist of gradual movements that can help to achieve greater flexibility.
Other Benefits
Being flexible helps to reduce soreness of muscles and improve posture. Stretching for slow gradual movements and holding each position for up to 30 seconds (without pain) helps reduce muscle soreness after exercise. Stretching also improves muscular balance and posture by realigning tissue and thereby reducing the effort it takes to maintain good posture throughout the day.Helps decrease risk of injury and improve physical performance. Flexible joints require less energy to move through a greater range of motion. This decreases your overall risk of injury and increases physical performance as well. Stretching works towards decreasing resistance in muscle tissue during any activity. Helps increase blood and nutrients to tissues. By stretching, you increase the temperature of your tissues and this increases transportation of nutrients and overall circulation. This in turn increases the range of motion and reduces degeneration of your joints.Helps reduce lower back pain. Stretching helps relax muscles. The more flexible your pelvic muscles, hamstrings, hip flexors, and quadriceps, the less stress to your lower back. Helps to enhance enjoyment of other exercise. In addition to decreasing soreness and fatigue of your muscles, stretching also helps relax both mind and body during any activity or exercise.
Ways to Improve Your Flexibility
So, what are some different ways to stay flexible? The best way to maintain flexibility is to stretch regularly. Whatever your age, you must incorporate stretching at least once a day. Even if it is not part of an exercise regimen, there are several simple stretching exercises that you can do at your desk or even in front of the TV. If time is short, focus on stretches that work the larger muscle groups such as shoulders, hamstrings, hips and lower back, and calf muscles. It is these areas that are prone to stiffness and soreness as we grow older. But remember to always be careful to not overdo it.
Flexibility exercises should also be incorporated into your normal exercise program, which may involve resistance (strength) training and cardiovascular exercise (walking, jogging, swimming and cycling). By doing so, you can improve both the quantity and quality of your muscles, joints and overall health.That being said, yoga is an effective way to complement your exercise routine for greater flexibility. Unlike most other physical exercise that work only on a physical level, yoga involves both your mental and physical capabilities. There is a balance of energy between the body and the brain as well as increasing your flexibility, toning your muscles, and improving your lung capacity. All basic yoga poses work towards increasing the flexibility of the body so that it is capable of performing more complicated poses as time goes by. It would be wise therefore to incorporate yoga as a regular part of your workout program.
There are several ways to improve your flexibility. Stretching and exercise help considerably but you also need to keep an eye on your diet and nutrition. Eating junk food and snacking on fatty and sugary snacks can make matters worse. You can promote fitness by combining a balanced diet (full of fresh fruits and vegetables) along with nutritional supplements that support joint health and improve your mobility. Taking a supplement like GoFlex can help you incorporate the nutritional building blocks required to support healthy bone and cartilage structure and improve flexibility. Ask your doctor whether a supplement, like GoFlex, is the right choice for you.
2012年8月8日星期三
Calf Training For Real Growth
The calves can be one of the most frustrating muscle groups to train, and if you are one of those unfortunates that have always been cursed with skinny calves, this article may just hold the answers to your training success.
I have known more than a few bodybuilders in my time that have suffered the skinny leg and calve syndrome, many of them looking as though they should be in a comic strip, with their massive upper bodies that taper down to stick calves. It makes you wonder if they ever do any leg or calf work at all. I also know that these same bodybuilders do train their calves…like madmen in fact. It’s not like they don’t know that they have an imbalance, they just can’t seem to spark the necessary growth.
Often the cry is, “I just don’t have the genetics”. Well here’s the thing…if you have any calf muscle at all you can build them. Granted, those with the genetics for calf growth don’t have to work as hard at it, but hey this isn’t restricted to just one body part, genetics plays a role in the body as a whole. I am sure there is a body part that you train that seems to grow without trying.
Calves and Symmetry
Having well shaped and appropriately sized calves is important to a bodybuilder’s physique and balance. The Greek ideal for symmetry is something close to having your calves, biceps and neck all the same size.
The Key to Growth
Your calves are stubborn, but you are just as stubborn and with this mindset you smash them with straight sets, super sets, descending sets, and you training them every day of the week. You feel at this point you have tried everything.
So what is the key to breaking down and building up those stubborn calves? It just may be something called the burnout rep.
Burn Out Reps
The basic principle behind a burn out rep (also known as a flushing rep) is to engorge the muscle with blood as well as stretch the underlying fascia, which allows the muscle more room to grow. Increased blood flow to the muscle helps deliver more oxygen and other factors that aid in recovery and muscle growth.
A burn out rep is done at the end of your regular set of an exercise, and is done with very light weight or body weight only. The reps are typically done to failure, but going to failure may not be necessary but ensuring that a high enough amount of reps are done to fully engorge the targeted area.
You should also train your calves 2 times per week with this method. You may notice a couple of changes early on, like increased vascularity. This is good, this means that your muscles are getting increased blood flow and able to absorb more important nutrients that help reducing recovery time which translates to more muscle growth.
Some Calf Training Tips
1. Ball Of The Foot & Toe Position
In order to place the resistance onto the calf muscle, make sure you focus the weight throughout the ball of your foot. To help isolate the different parts of the calf you can try pointing your toes outward for inner calves, and point the toes in for the outer calves.
2. Slow Controlled Reps
To avoid too much tendon involvement, make sure to perform all calf exercises with slow and controlled movements. The Achilles tendon is very strong and will take all the pressure from the muscle if this movement is performed too quickly in a protective response to avoid injury to the muscle.
A good guideline, is to do your reps with two seconds on the negative (downward portion) and one to two seconds on the positive (upward movement).
3. Burn Out
As an example, after doing some standing calf presses, do the burn out reps standing in the same position from the floor, this is done with just your body weight. For seated calf press, stand on the floor once again, only this time imitate the position of the seated press by bending the knees at a right angle holding onto something that supports you safely in this position.
I have known more than a few bodybuilders in my time that have suffered the skinny leg and calve syndrome, many of them looking as though they should be in a comic strip, with their massive upper bodies that taper down to stick calves. It makes you wonder if they ever do any leg or calf work at all. I also know that these same bodybuilders do train their calves…like madmen in fact. It’s not like they don’t know that they have an imbalance, they just can’t seem to spark the necessary growth.
Often the cry is, “I just don’t have the genetics”. Well here’s the thing…if you have any calf muscle at all you can build them. Granted, those with the genetics for calf growth don’t have to work as hard at it, but hey this isn’t restricted to just one body part, genetics plays a role in the body as a whole. I am sure there is a body part that you train that seems to grow without trying.
Calves and Symmetry
Having well shaped and appropriately sized calves is important to a bodybuilder’s physique and balance. The Greek ideal for symmetry is something close to having your calves, biceps and neck all the same size.
The Key to Growth
Your calves are stubborn, but you are just as stubborn and with this mindset you smash them with straight sets, super sets, descending sets, and you training them every day of the week. You feel at this point you have tried everything.
So what is the key to breaking down and building up those stubborn calves? It just may be something called the burnout rep.
Burn Out Reps
The basic principle behind a burn out rep (also known as a flushing rep) is to engorge the muscle with blood as well as stretch the underlying fascia, which allows the muscle more room to grow. Increased blood flow to the muscle helps deliver more oxygen and other factors that aid in recovery and muscle growth.
A burn out rep is done at the end of your regular set of an exercise, and is done with very light weight or body weight only. The reps are typically done to failure, but going to failure may not be necessary but ensuring that a high enough amount of reps are done to fully engorge the targeted area.
You should also train your calves 2 times per week with this method. You may notice a couple of changes early on, like increased vascularity. This is good, this means that your muscles are getting increased blood flow and able to absorb more important nutrients that help reducing recovery time which translates to more muscle growth.
Some Calf Training Tips
1. Ball Of The Foot & Toe Position
In order to place the resistance onto the calf muscle, make sure you focus the weight throughout the ball of your foot. To help isolate the different parts of the calf you can try pointing your toes outward for inner calves, and point the toes in for the outer calves.
2. Slow Controlled Reps
To avoid too much tendon involvement, make sure to perform all calf exercises with slow and controlled movements. The Achilles tendon is very strong and will take all the pressure from the muscle if this movement is performed too quickly in a protective response to avoid injury to the muscle.
A good guideline, is to do your reps with two seconds on the negative (downward portion) and one to two seconds on the positive (upward movement).
3. Burn Out
As an example, after doing some standing calf presses, do the burn out reps standing in the same position from the floor, this is done with just your body weight. For seated calf press, stand on the floor once again, only this time imitate the position of the seated press by bending the knees at a right angle holding onto something that supports you safely in this position.
2012年8月7日星期二
Exercises To Improve Leg Power and Speed
If you happen to play a sport that benefits from leg power (try to find one that doesn't – it isn't easy), you will want to take note of the exercises in this article as they will help you reach your greatest potential. There is a difference between having powerful legs and strong legs, though often the two may seem interchangeable depending on your training methods. Powerful legs will allow you to press a huge amount of weight in a short amount of time, basically bringing about a great amount of force and generating that force fast. Your current training may have to change a bit in order to really develop this power, so let's take a look at the exercises line up. The desire is to increase speed and strength, and most of the exercises are not going to be exercises you will want to train to maximum weights. You should choose at least one of them to train as heavy as you can.
Heavy Barbell Squat
The king-daddy of all the exercises, the barbell squat works the entire body, but obviously really focuses on the legs. This is one of those exercises you can benefit from doing either higher rep ranges for muscle endurance or heavy weights for power, and obviously we want the latter for this exercise. For power it's good to go with a medium rep range of 5-8 reps and maximum weights. If you can't do squats it's a real shame, but you can do leg presses...they typically aren't as effective, but you can work with heavy weights and good tempo.
Jump Squats
The jump squat is a plyometric exercise, and plyometrics are one of the best ways to develop speed and explosiveness. Try to get as much height on your jump squats as you can. This exercise can be hard on the knees and ankles, it's can be easy to injure yourself if you are not careful when you are performing jump squats. Increase the effectiveness by stretching your arms high as possible above your head. These should can performed without weight or with very light weight (in the form of a weighted vest or ankle weights, etc).
Calf Raises
The calves play a big par in generating power, so its important to include them in your training. The key to training the calves for power is being quick on the concentric portion of the exercise which in calf raises is when we press off with the calves, then hold at the top for a moment then lower the weight slowly in a controlled fashion, and repeat by a really fast launch of the calves once more. You can do Seated Calf raises or standing calf raises. Try different foot positioning and if you want a challenge beyond what you are doing already, do them single leg at a time.
Interval Sprints
Short sprint interval training (SIT) is very hard work, and should only be done on days that you are not doing your leg workouts, or if this is not possible make sure you have as much rest time between the workout and the sprint training. This type of training has great benefits and will definitely increase your leg power and explosiveness. The basic idea is to sprint as fast as possible (max effort) for short distance or time like 10-15 seconds and then rest for half a minute to a minute and sprint again. Rinse and repeat. The idea here is speed not duration.
In Closing
Try doing these training sessions 2 times per week, but be careful not to over train as these high intensity exercises put a great deal of stress on the body. Eat well too, without proper fuel, you are just damaging your body and not allowing it to recuperate and improve.
Heavy Barbell Squat
The king-daddy of all the exercises, the barbell squat works the entire body, but obviously really focuses on the legs. This is one of those exercises you can benefit from doing either higher rep ranges for muscle endurance or heavy weights for power, and obviously we want the latter for this exercise. For power it's good to go with a medium rep range of 5-8 reps and maximum weights. If you can't do squats it's a real shame, but you can do leg presses...they typically aren't as effective, but you can work with heavy weights and good tempo.
Jump Squats
The jump squat is a plyometric exercise, and plyometrics are one of the best ways to develop speed and explosiveness. Try to get as much height on your jump squats as you can. This exercise can be hard on the knees and ankles, it's can be easy to injure yourself if you are not careful when you are performing jump squats. Increase the effectiveness by stretching your arms high as possible above your head. These should can performed without weight or with very light weight (in the form of a weighted vest or ankle weights, etc).
Calf Raises
The calves play a big par in generating power, so its important to include them in your training. The key to training the calves for power is being quick on the concentric portion of the exercise which in calf raises is when we press off with the calves, then hold at the top for a moment then lower the weight slowly in a controlled fashion, and repeat by a really fast launch of the calves once more. You can do Seated Calf raises or standing calf raises. Try different foot positioning and if you want a challenge beyond what you are doing already, do them single leg at a time.
Interval Sprints
Short sprint interval training (SIT) is very hard work, and should only be done on days that you are not doing your leg workouts, or if this is not possible make sure you have as much rest time between the workout and the sprint training. This type of training has great benefits and will definitely increase your leg power and explosiveness. The basic idea is to sprint as fast as possible (max effort) for short distance or time like 10-15 seconds and then rest for half a minute to a minute and sprint again. Rinse and repeat. The idea here is speed not duration.
In Closing
Try doing these training sessions 2 times per week, but be careful not to over train as these high intensity exercises put a great deal of stress on the body. Eat well too, without proper fuel, you are just damaging your body and not allowing it to recuperate and improve.
2012年8月6日星期一
Even Royalty finds time to Exercise
Officially marrying Prince William on April 29th, 2011, Kate Middleton quickly made headlines in the media a part from becoming the Duchess of Cambridge. But with no real European “royal blood” lines in her family, the public and press have often called this Princess an “ordinary” woman. So what makes this ordinary woman so extraordinary, especially in the eyes of Prince William of England?
Kate and William had a long 8 year history of friendship and dating before they were engaged to be married. One of the activities that brought these two together was their love for skiing. Photographers have often spotted these two hitting the slopes, and hanging out together in ski chalets. Another activity that drew these two together is horseback riding. Both Prince William and Princess Kate can handle themselves well trotting or galloping on the backs of their beloved stable horses onto lush green pastures.
But, aside from active pastimes, Princess Kate has always led a lifestyle involving different forms of exercise. For starters, in college she was the captain of the women’s field hockey team, while also being a part of the college’s cross country team. Both these cardiovascular training sports are high endurance and involve a great deal of running, sprinting, good flexibility, strength, and agility.
To keep her arms, legs, and back toned, Kate was also an avid rower during her college years. Rowing gave her everything that field hockey and cross country couldn’t; strong and toned arms. She even trained and par-took in an all female race (although she did not finish the race due to security reasons) around the English Channel that was 23 miles long. The race was a charity boat race that Kate and her crew had been training for steadily, which gave her much self confidence and the amazing body that she has today.
Kate and William had a long 8 year history of friendship and dating before they were engaged to be married. One of the activities that brought these two together was their love for skiing. Photographers have often spotted these two hitting the slopes, and hanging out together in ski chalets. Another activity that drew these two together is horseback riding. Both Prince William and Princess Kate can handle themselves well trotting or galloping on the backs of their beloved stable horses onto lush green pastures.
But, aside from active pastimes, Princess Kate has always led a lifestyle involving different forms of exercise. For starters, in college she was the captain of the women’s field hockey team, while also being a part of the college’s cross country team. Both these cardiovascular training sports are high endurance and involve a great deal of running, sprinting, good flexibility, strength, and agility.
To keep her arms, legs, and back toned, Kate was also an avid rower during her college years. Rowing gave her everything that field hockey and cross country couldn’t; strong and toned arms. She even trained and par-took in an all female race (although she did not finish the race due to security reasons) around the English Channel that was 23 miles long. The race was a charity boat race that Kate and her crew had been training for steadily, which gave her much self confidence and the amazing body that she has today.
2012年8月5日星期日
Osteoarthritis and Exercise
1. Know better. The claim that individuals with arthritis should avoid exercising because of pain and possible damage to their joints is simply not true. The Arthritis Foundation recommends that people with arthritis should exercise their joints on a daily basis. While some pain or discomfort may occur initially, eventually the pain will disappear.
2. Get professional help. Individuals suffering with osteoarthritis should seek professional advice (i.e., from a physician, physical therapist, certified exercise professional) to help them set up personalized exercise programs that take into consideration their most painful joints and their overall level of fitness.
3. Pace, not push, yourself. Once a sound exercise regimen has been designed for them, individuals with osteoarthritis should start exercising at a comfortable level and gradually (over time) increase how much exercise they do and how hard they exercise. As a general rule, if they experience persistent discomfort from exercising, they should reduce either their level of exercise intensity or the amount of time that their exercise bout lasts, rather than stop exercising completely.
4. Limber up. Stretching must be included as an integral part of an exercise program for individuals with osteoarthritis. Proper stretching loosens up the muscles, helps prepare the body for the demands imposed by exercising, and helps increase joint mobility.
5. Stabilize the situation. A key component of a sound exercise program for osteoarthritis sufferers should be strengthening exercises. Strengthening the muscles that support the body's skeletal system helps to make the vulnerable joints more stable. In addition, a higher level of muscular fitness has been shown to have a positive impact on a person's ability to perform everyday tasks (at home, work, or play) and on an individual's level of self-image and sense of accomplishment.
6. Prime the endurance pump. Individuals with osteoarthritis should include activities in their exercise regimens that place an appropriate level of demand on their cardiovascular systems. As a result, their bodies will improve the ability to deliver oxygen to their working muscles (thereby enhancing their overall level of stamina).
7. Choose wisely. When selecting an exercise mode, osteoarthritis sufferers should remember not to overload their sore joints. In that regard, they should avoid high-impact activities like tennis, basketball, and jogging. Among the least orthopedically stressful exercise options for individuals with osteoarthritis are swimming in a heated pool (because the water supports bodies as they move their joints through a full range of motion) and walking at an appropriately brisk pace.
8. Weigh the consequences. Excessive levels of body fat can place undue demands on an arthritis sufferer's joints and can increase the likelihood that an individual will be afflicted with osteoarthritis. In the latter instance, for example, men and women whose weight would be considered "normal" would respectively be 50 and 75% less likely to suffer osteoarthritis of the knee than someone who is obese.
9. Keep on running (if you like). Some degree of misconception exists concerning whether running extensively on a regular basis accelerates the development of osteoarthritis in weight-bearing joints. The point is argued that joggers may be "sacrificing their joints to save their hearts." On the contrary, research shows that runners who put in many years of high mileage jogging do not suffer premature degeneration of their joints.
10. Have a sound plan. Individuals who have osteoarthritis should develop and stick to a well-conceived plan for exercising regularly. To the extent possible, they should exercise once (or preferably, twice) a day for the rest of their lives. They should always try to exercise when they have the least amount of pain, stiffness, and fatigue. They should never exercise without properly warming up.
2. Get professional help. Individuals suffering with osteoarthritis should seek professional advice (i.e., from a physician, physical therapist, certified exercise professional) to help them set up personalized exercise programs that take into consideration their most painful joints and their overall level of fitness.
3. Pace, not push, yourself. Once a sound exercise regimen has been designed for them, individuals with osteoarthritis should start exercising at a comfortable level and gradually (over time) increase how much exercise they do and how hard they exercise. As a general rule, if they experience persistent discomfort from exercising, they should reduce either their level of exercise intensity or the amount of time that their exercise bout lasts, rather than stop exercising completely.
4. Limber up. Stretching must be included as an integral part of an exercise program for individuals with osteoarthritis. Proper stretching loosens up the muscles, helps prepare the body for the demands imposed by exercising, and helps increase joint mobility.
5. Stabilize the situation. A key component of a sound exercise program for osteoarthritis sufferers should be strengthening exercises. Strengthening the muscles that support the body's skeletal system helps to make the vulnerable joints more stable. In addition, a higher level of muscular fitness has been shown to have a positive impact on a person's ability to perform everyday tasks (at home, work, or play) and on an individual's level of self-image and sense of accomplishment.
6. Prime the endurance pump. Individuals with osteoarthritis should include activities in their exercise regimens that place an appropriate level of demand on their cardiovascular systems. As a result, their bodies will improve the ability to deliver oxygen to their working muscles (thereby enhancing their overall level of stamina).
7. Choose wisely. When selecting an exercise mode, osteoarthritis sufferers should remember not to overload their sore joints. In that regard, they should avoid high-impact activities like tennis, basketball, and jogging. Among the least orthopedically stressful exercise options for individuals with osteoarthritis are swimming in a heated pool (because the water supports bodies as they move their joints through a full range of motion) and walking at an appropriately brisk pace.
8. Weigh the consequences. Excessive levels of body fat can place undue demands on an arthritis sufferer's joints and can increase the likelihood that an individual will be afflicted with osteoarthritis. In the latter instance, for example, men and women whose weight would be considered "normal" would respectively be 50 and 75% less likely to suffer osteoarthritis of the knee than someone who is obese.
9. Keep on running (if you like). Some degree of misconception exists concerning whether running extensively on a regular basis accelerates the development of osteoarthritis in weight-bearing joints. The point is argued that joggers may be "sacrificing their joints to save their hearts." On the contrary, research shows that runners who put in many years of high mileage jogging do not suffer premature degeneration of their joints.
10. Have a sound plan. Individuals who have osteoarthritis should develop and stick to a well-conceived plan for exercising regularly. To the extent possible, they should exercise once (or preferably, twice) a day for the rest of their lives. They should always try to exercise when they have the least amount of pain, stiffness, and fatigue. They should never exercise without properly warming up.
2012年8月3日星期五
Risk-Management Steps That Every Health/Fitness Facility Should Take
1. Post signage in every area in the facility in which members/users may be exposed to an increased risk of injury or jeopardized health as a result of their participation. In this regard, taking a three ‘‘I’s’’ approach can serve the club well. Inform individuals of the risks involved in engaging in particular activities. Instruct members/users about what constitutes safe usage of an area. Instill within all individuals an awareness of what they can do to reduce their risk of suffering an injury or incurring a health problem in a particular area.
2. Make sure that every member/user receives a pre-activity screening before engaging in a fitness program at the facility. A preactivity screening can help ensure that individuals who partake in a facility’s program offerings, as well as the club itself, are aware of any potential health conditions that might impact a member’s/user’s safe participation in a particular activity.
3. Make sure that every member completes a waiver-and-release before engaging in physical activity at the club. A waiver-and-release is a document that essentially informs members/users what they are getting into, riskwise, and requires members/users to ‘‘waive and release’’ the facility from any liability that might result from their participation in the club’s programs and services.
4. Have a written emergency response system in place. It is absolutely essential that every health/fitness facility has an emergency response system (policies and procedures) in place. This system must be reviewed and practiced regularly, as well as documented.
5. Have a public access defibrillation (PAD) program as part of the written emergency-response system. The key element of a sound PAD program is an automatic external defibrillator (AED) - a device that can detect certain life-threatening cardiac arrhythmias and can administer an electric shock that can restore normal sinus rhythm.
6. Have an incident report process in place. Life does not always unfold as everyone would like it to. Stuff happens. As such, facilities should have incident report processes in place to properly document incidents affecting the health and safety of members/users.
7. Ensure that all employees have the requisite qualifications and experience to safely and effectively perform the responsibilities of their job. Facilities can limit their risk of liability by making sure that all employees are qualified to perform their jobs in a manner that does not compromise the health and safety of clubs’ members/users or their employees.
8. Establish a preventive maintenance program for the club’s facilities and equipment. One of the major sources of liability claims against health/fitness facilities involves equipment that does not function properly or has been improperly maintained. Both elements can be substantially addressed if a club institutes a well-documented preventive maintenance program that is performed on a regular basis.
9. Have a properly documented, Occupational Safety and Health Administration - compliant system in place for the handling of hazardous materials and bodily fluids. At a minimum, such a system should include specific steps to ensure that all employees are aware of and understand the relevant issues attendant to dealing with these materials and fluids and are trained to properly handle them.
10. Focus, focus, focus. Sound risk management must be a focal concern of every health/fitness facility. To do otherwise is fiscally and ethically irresponsible.
2. Make sure that every member/user receives a pre-activity screening before engaging in a fitness program at the facility. A preactivity screening can help ensure that individuals who partake in a facility’s program offerings, as well as the club itself, are aware of any potential health conditions that might impact a member’s/user’s safe participation in a particular activity.
3. Make sure that every member completes a waiver-and-release before engaging in physical activity at the club. A waiver-and-release is a document that essentially informs members/users what they are getting into, riskwise, and requires members/users to ‘‘waive and release’’ the facility from any liability that might result from their participation in the club’s programs and services.
4. Have a written emergency response system in place. It is absolutely essential that every health/fitness facility has an emergency response system (policies and procedures) in place. This system must be reviewed and practiced regularly, as well as documented.
5. Have a public access defibrillation (PAD) program as part of the written emergency-response system. The key element of a sound PAD program is an automatic external defibrillator (AED) - a device that can detect certain life-threatening cardiac arrhythmias and can administer an electric shock that can restore normal sinus rhythm.
6. Have an incident report process in place. Life does not always unfold as everyone would like it to. Stuff happens. As such, facilities should have incident report processes in place to properly document incidents affecting the health and safety of members/users.
7. Ensure that all employees have the requisite qualifications and experience to safely and effectively perform the responsibilities of their job. Facilities can limit their risk of liability by making sure that all employees are qualified to perform their jobs in a manner that does not compromise the health and safety of clubs’ members/users or their employees.
8. Establish a preventive maintenance program for the club’s facilities and equipment. One of the major sources of liability claims against health/fitness facilities involves equipment that does not function properly or has been improperly maintained. Both elements can be substantially addressed if a club institutes a well-documented preventive maintenance program that is performed on a regular basis.
9. Have a properly documented, Occupational Safety and Health Administration - compliant system in place for the handling of hazardous materials and bodily fluids. At a minimum, such a system should include specific steps to ensure that all employees are aware of and understand the relevant issues attendant to dealing with these materials and fluids and are trained to properly handle them.
10. Focus, focus, focus. Sound risk management must be a focal concern of every health/fitness facility. To do otherwise is fiscally and ethically irresponsible.
2012年8月2日星期四
Six Pack Abs Exercises - The Ultimate Ten Minute Workout
To get the best burn you must do these abs exercises in sequence. Forget about counting reps. Simply perform each for thirty seconds, have a brief rest, then move onto the next. That goes for all but the oblique crunch and the arm and leg reach. These should be performed for thirty seconds each side.
After working though all the exercises, go back and select four favourites that train your upper abs, lower abs, obliques and lower back.
Go slowly if you've never exercised before or if you have had lower back or other health problems.
Upper Abdominals - Crunch
Lie flat on your back with your knees bent, your feet flat on the floor and your hands touching your upper abs.
Using only your upper abdominal muscles, curl your chest up a few inches until your shoulder blades are slightly off the floor. Hold briefly, then lower to a starting position.
Lower Abdominals, Hips - V Sit
Sit on the edge of a bench or chair with your knees bent and hold on to the sides.
Slowly pull your knees towards your chest, contracting your lower abdominals. Hold briefly, then lower the starting position.
Obliques, Upper abdominals - Oblique Crunch
Lie flat on your back with your knees bent. Let your legs fall as far as they can to your right side so that your upper body is flat on the floor and your lower body is on its side. Cup your fingertips behind your ears.
Lift your shoulders and chest only a few inches off the floor, squeezing your left oblique muscles as you move. Then lower to the starting position. Repeat without relaxing between repetitions. Keep your abs tight. After 1 set on your right side, switch to your left side.
Lower Abdominals, Hips - Reverse Crunch
Lie on your back with your knees bent, your feet flat on the floor and your hands palms down under your lower back for support.
Slowly pull your knees toward your chest and shoulders, curling your midsection and lifting your pelvis and butt off the floor. Your mid to upper back should stay pressed against the floor. Slowly lower to the starting position.
Obliques, Lower Back, Upper Abdominals - Seated Sidebend
Sit upright on the floor with your legs spread as far apart as possible. Lift your chest up so that your back is straight, and lock your arms behind your head.
After working though all the exercises, go back and select four favourites that train your upper abs, lower abs, obliques and lower back.
Go slowly if you've never exercised before or if you have had lower back or other health problems.
Upper Abdominals - Crunch
Lie flat on your back with your knees bent, your feet flat on the floor and your hands touching your upper abs.
Using only your upper abdominal muscles, curl your chest up a few inches until your shoulder blades are slightly off the floor. Hold briefly, then lower to a starting position.
Lower Abdominals, Hips - V Sit
Sit on the edge of a bench or chair with your knees bent and hold on to the sides.
Slowly pull your knees towards your chest, contracting your lower abdominals. Hold briefly, then lower the starting position.
Obliques, Upper abdominals - Oblique Crunch
Lie flat on your back with your knees bent. Let your legs fall as far as they can to your right side so that your upper body is flat on the floor and your lower body is on its side. Cup your fingertips behind your ears.
Lift your shoulders and chest only a few inches off the floor, squeezing your left oblique muscles as you move. Then lower to the starting position. Repeat without relaxing between repetitions. Keep your abs tight. After 1 set on your right side, switch to your left side.
Lower Abdominals, Hips - Reverse Crunch
Lie on your back with your knees bent, your feet flat on the floor and your hands palms down under your lower back for support.
Slowly pull your knees toward your chest and shoulders, curling your midsection and lifting your pelvis and butt off the floor. Your mid to upper back should stay pressed against the floor. Slowly lower to the starting position.
Obliques, Lower Back, Upper Abdominals - Seated Sidebend
Sit upright on the floor with your legs spread as far apart as possible. Lift your chest up so that your back is straight, and lock your arms behind your head.
2012年8月1日星期三
Core Fitness Exercises For The Abs And The Back
Perhaps there was an instance when you did some vigorous housework and attempted to lift something heavy. And suddenly, you felt a stabbing back pain. A fair diagnosis could be that you may have a weak core. What is your ore? Actually, it is the seat of power for your whole body. You may have heard of the term ore training?on TV and in fitness magazines. To be specific, core training is the strengthening of your ore? your abdominals, trunk muscles and deep muscles like the TVA or Transversus Abdominis. Once you have achieved core strength, it would mean excellent physical fitness and enhanced performance of physical activities especially if you are an athlete for recreational or competitive purposes.
Core fitness would also mean reduced back pain as sometimes back pain can be caused by tightened muscles. Aside from a weak core, other underlying causes of back pain could be improperly executed exercises that strain the muscles or the bones. Men and women of all ages complain about back pain and in fact, it is one of the most common ailments and discomforts that could range from acute to chronic. Severe back pain might even require hospitalization or surgery and at times it can cause disability. Through core training, back pain can be remarkably preventable and with a few simple exercises at that.
For instance, an injury of the back such as a herniated disk could be alarming and consequently it may cause a foot flop. A foot flop occurs when you literally have to drag your legs as the nerves have gone numb. In this case, a surgery is expedient. An alternative solution for this case, however, is epidural injection of steroids that can provide immediate relief. In severe cases of back pain and injury, it is essential to modify your lifestyle which basically means having a good diet and regular proper exercises in order to be on the road of wellness.
You may be spared from going under the knife through tons of flexibility exercises and intelligent abdominal training not only to remedy your back pain and injury, but interestingly to flatten the abs as well. Through core training, you can achieve fitness, i.e., a strengthened base and workhorse for your body. You may initially resort to a rehabilitation program after a severe back pain or injury, but eventually, through regular core training and flexibility workouts, you can remedy your back pain or injury. Core workouts doesn just entail the usual body building routines but may involve ball work as well.
As one patient with herniated disk professed, after several years of training, core exercises have made him achieve a greater improvement from his back pain problem. True, some of us may neglect taking care of the muscles as they seem trivial, but it is in fact paying more attention of the muscles that can make us physically fit and well and it could be a preventive measure or remedy for back pain that most people often neglect, too. But back pain is not something to be just shrugged off. In some cases, back pain may be inconsequential, but in other cases, back pain can be so debilitating and it can also signal another underlying disease.
There are numerous core workouts and training programs available online, in videos and credible books or publications. Before resorting to any of these workouts, however, it may be sensible to seek advice from your doctor to get a guarantee that these workouts are safe and suitable for you.
Core fitness would also mean reduced back pain as sometimes back pain can be caused by tightened muscles. Aside from a weak core, other underlying causes of back pain could be improperly executed exercises that strain the muscles or the bones. Men and women of all ages complain about back pain and in fact, it is one of the most common ailments and discomforts that could range from acute to chronic. Severe back pain might even require hospitalization or surgery and at times it can cause disability. Through core training, back pain can be remarkably preventable and with a few simple exercises at that.
For instance, an injury of the back such as a herniated disk could be alarming and consequently it may cause a foot flop. A foot flop occurs when you literally have to drag your legs as the nerves have gone numb. In this case, a surgery is expedient. An alternative solution for this case, however, is epidural injection of steroids that can provide immediate relief. In severe cases of back pain and injury, it is essential to modify your lifestyle which basically means having a good diet and regular proper exercises in order to be on the road of wellness.
You may be spared from going under the knife through tons of flexibility exercises and intelligent abdominal training not only to remedy your back pain and injury, but interestingly to flatten the abs as well. Through core training, you can achieve fitness, i.e., a strengthened base and workhorse for your body. You may initially resort to a rehabilitation program after a severe back pain or injury, but eventually, through regular core training and flexibility workouts, you can remedy your back pain or injury. Core workouts doesn just entail the usual body building routines but may involve ball work as well.
As one patient with herniated disk professed, after several years of training, core exercises have made him achieve a greater improvement from his back pain problem. True, some of us may neglect taking care of the muscles as they seem trivial, but it is in fact paying more attention of the muscles that can make us physically fit and well and it could be a preventive measure or remedy for back pain that most people often neglect, too. But back pain is not something to be just shrugged off. In some cases, back pain may be inconsequential, but in other cases, back pain can be so debilitating and it can also signal another underlying disease.
There are numerous core workouts and training programs available online, in videos and credible books or publications. Before resorting to any of these workouts, however, it may be sensible to seek advice from your doctor to get a guarantee that these workouts are safe and suitable for you.
订阅：
博文 (Atom)