Strength Training Principles and Guidelines
By Chad Tackett
Global Health and Fitness
Almost any form of exercise will stimulate some degree of strength and muscle development. Unfortunately, misconceptions, myths, and misunderstandings plague the fitness industry, especially in regard to strength training. There is a huge attrition rate among those starting a strength training program primarily because most people are not taught the principles essential for a safe and effective program. This article discusses the importance of forcing blood to your muscles.
Importance of Blood Supply to your Muscles
It is important to understand the value and purpose of targeting or forcing blood to the muscles you are training. Many of the principles we teach have the sole purpose of forcing blood into your muscles. When you use proper lifting technique, you will notice blood racing to the specific muscle you are training. And this is exactly what you want to happen.
When blood is forced into your muscles during your weightlifting program it potentiates the "microtrauma" or tiny little tears in your muscles that we mentioned earlier. When this happens, your muscle tissues repair and rebuild themselves bigger and stronger than they were--if you allow ample resting time. This is why you never train the same muscle group two days in a row; if you do, you cut off the rebuilding process.
You will know that you are using proper form when you feel a warmth, some fatigue, and a "burning" feeling at the end of each set for each muscle group. If you do not get this feeling, you probably need to review the proper form for your exercise. This may be an indication that you are making other common mistakes in your routine that do not allow blood to be fully targeted to the your muscles.
One of the most common mistakes people make is not training their muscle groups in an organized, systematic fashion. Always do every set and every exercise for specific muscle groups together. For example, if your chest routine consists of three sets of bench press, do all three sets, separated by resting periods, and then go on to the next muscle group. Or, if your chest routine consists of two or three different chest exercises, do all of those chest exercises together. Do the Bench Press, then Incline Bench Press, then Flys, for example--until your chest routine is complete. Then you can move on to the next muscle group.
Many people make the mistake of doing a set of Bench Press for their chest, then a set of Biceps Curls, then another set of Bench Press, and then on to another muscle group, and so on. This does not fully target blood into any one muscle group. You are just teasing your chest muscles and then moving on to tease another muscle group without ever targeting enough blood into any muscle group to cause much stimulation for improvement.
Another common mistake is eating right before your training program or eating too soon after your program. This can cause your heart and digestive system to work too hard and compromise the oxygen and nutrient delivery to the working muscles. Eating just before or too soon after your workout will not allow you to get enough blood into the muscles you are training.
Think about this: Digestion takes a lot of blood to work effectively. The more blood your body sends to digest your food the less blood is available to go to your muscles, to rebuild and increase strength. You should wait at least 60 minutes after eating before you start your exercise program.
Similarly, do not eat too soon after ending your workout because you want the blood that you just targeted into each specific muscle to remain there as long as possible. If you eat food too soon after your workout, the blood will be forced out of your muscles and into your digestive system. So wait at least 60 minutes after your program before you eat a meal.
Of course you should not go to your workouts hungry; you definitely want nutrients in your system for performance enhancement and energy, but try to eat an hour or more before workouts, and make sure your meal includes foods that are rich in complex carbohydrates and protein and low in fat, sugar, and cholesterol.
1st part of this article courtesy of GHF Online Fitness Program
Monday, June 20, 2005
Wednesday, June 15, 2005
Golf Specific Strength Training
In every sport you must use training techniques that are appropriate. This is called sport specific training. Likewise in golf, to improve your game or be the best you can be you, must train accordingly. This article discusses the importance of using strength training exercises specific for golfers to improve your golf game.
How Golf Specific Strength Training Will Demolish Your Competitors Within 30 Days!
Mike Pedersen, CPT
It's no secret that improving your strength specific to golf can put you heads and tails above your playing partners and competitors. Why do you think all the Pros are doing it?
Golf is no longer just the leisure game it used to be. It is now recognized as an athletic sport. As with all other athletic sports, your body's strength plays a crucial part in how well you play the game.
FACT:
A stronger body plays better golf. Most strength-building workouts can be beneficial to some degree, but there are golf-specific strength exercises that enable you to hit longer -- and straighter -- drives with less effort and hit more accurate shots, which will consequently lower your scores.
GOLF TIP: Strengthen Your Back and Prevent Low Back Pain -- so that you can play 18 holes without fatigue.
Did you know that doing even just one exercise will greatly improve the strength of your back so that you will be able to play 18 holes, or hit balls all day without any pain?
I call this powerful little exercise the "Lying Superman." You won't believe the amazing difference this exercise can make in your strength until you actually do it -- so go for it! All you have to do is lie on your stomach on the floor with your hands at your sides. Raise both your upper body (chest), arms and legs as high as you can. Hold it for a count of 10. And that's it! Just do this simple exercise for 2 sets every day and you can say goodbye to low back pain!
Playing golf at an optimum level requires muscular strength, power, and endurance. Contrary to what most people think, long practice sessions and hitting hundreds of balls will not improve these components. In fact, they will only result in physical injuries (from overuse) and a great deal of frustration.
Benefits of Golf-Specific Strength Training
Strength training is the obvious solution for taking your golf game to the next level. The benefits of golf-specific strength training have been well documented. Golfers have significantly increased their driving distance, lowered their handicaps, and reduced injuries. Therefore, it is advantageous for golfers of all ages and fitness levels to start a strength training program.
The "Lying Superman" is just one of the many results-producing exercises compiled into one revolutionary golf fitness program that I personally designed for golfers, and which I've trademarked the Power Performance Program.
Do You Need Guidance In Your Pursuit For A Better Game?
Our experts and myself will help you quickly achieve the swing and game you've been looking for. It's amazing to see how quickly a golfer can improve, with simple and easy exercises done in their home.
About The Author:
Mike Pedersen is one of the top golf fitness experts in the country. Mike Pedersen's online golf program is comprehensive and covers every facet of the game. He has been a certified fitness professional for over 20 years and has worked with golfers exclusively for the past 9 years.
How Golf Specific Strength Training Will Demolish Your Competitors Within 30 Days!
Mike Pedersen, CPT
It's no secret that improving your strength specific to golf can put you heads and tails above your playing partners and competitors. Why do you think all the Pros are doing it?
Golf is no longer just the leisure game it used to be. It is now recognized as an athletic sport. As with all other athletic sports, your body's strength plays a crucial part in how well you play the game.
FACT:
A stronger body plays better golf. Most strength-building workouts can be beneficial to some degree, but there are golf-specific strength exercises that enable you to hit longer -- and straighter -- drives with less effort and hit more accurate shots, which will consequently lower your scores.
GOLF TIP: Strengthen Your Back and Prevent Low Back Pain -- so that you can play 18 holes without fatigue.
Did you know that doing even just one exercise will greatly improve the strength of your back so that you will be able to play 18 holes, or hit balls all day without any pain?
I call this powerful little exercise the "Lying Superman." You won't believe the amazing difference this exercise can make in your strength until you actually do it -- so go for it! All you have to do is lie on your stomach on the floor with your hands at your sides. Raise both your upper body (chest), arms and legs as high as you can. Hold it for a count of 10. And that's it! Just do this simple exercise for 2 sets every day and you can say goodbye to low back pain!
Playing golf at an optimum level requires muscular strength, power, and endurance. Contrary to what most people think, long practice sessions and hitting hundreds of balls will not improve these components. In fact, they will only result in physical injuries (from overuse) and a great deal of frustration.
Benefits of Golf-Specific Strength Training
Strength training is the obvious solution for taking your golf game to the next level. The benefits of golf-specific strength training have been well documented. Golfers have significantly increased their driving distance, lowered their handicaps, and reduced injuries. Therefore, it is advantageous for golfers of all ages and fitness levels to start a strength training program.
The "Lying Superman" is just one of the many results-producing exercises compiled into one revolutionary golf fitness program that I personally designed for golfers, and which I've trademarked the Power Performance Program.
Do You Need Guidance In Your Pursuit For A Better Game?
Our experts and myself will help you quickly achieve the swing and game you've been looking for. It's amazing to see how quickly a golfer can improve, with simple and easy exercises done in their home.
About The Author:
Mike Pedersen is one of the top golf fitness experts in the country. Mike Pedersen's online golf program is comprehensive and covers every facet of the game. He has been a certified fitness professional for over 20 years and has worked with golfers exclusively for the past 9 years.
Friday, June 10, 2005
Nutrition Savvy Seven Simple Ways to Eat Healthy
Nutrition Savvy Seven Simple Ways to Eat Healthy (with Strawberry Orange Sorbet recipe)
By Monique N. Gilbert, B.Sc.
The key to better health is learning the difference between healthy and unhealthy nutrients. The choices we make greatly affect our health. Making a few simple healthy and nutritious changes in our dietary choices can have a profound and positive impact on our health, well-being, energy levels and life span. For instance . . .
• Healthy proteins provide the ammino acids our bodies require to build and repair lean body mass (like muscles, skin, hair and nails), and are low in saturated fat, cholesterol and chemicals. Good sources include wild salmon, beans, legumes, soy products (tofu, tempeh, TVP), seeds (sunflower, pumpkin), nuts (walnuts, almonds, peanuts) and nut-butters (peanut, almond, cashew, etc.).
• Unhealthy proteins are loadded with saturated fat, cholesterol, hormones, or antibiotics (like beef, lamb, beacon and sausage). While they give your body the needed amino acids, they also clog arteries and compromise your immune system.
• Healthy fats are unsaturated faats (mono and poly), omega 3 and omega 6 fatty acids. Good sources of these fats include extra virgin olive oil, canola oil, ground flax seeds and walnuts. They help your body absorb fat-soluble antioxidant micronutrients like vitamins A, E, D, and K, and lycopene.
• Unhealthy fats are saturateed fats and trans fatty acids (trans fats), like butter and margarine. These fats contribute to heart disease, stroke, high cholesterol and triglyceride levels, hypertension and obesity.
• Healthy carbohydrates are high in fiber and are considered complex carbohydrates. Good sources include rolled oats, brown rice, whole wheat, broccoli, squash, green leafy vegetables, sweet potatoes, beans and whole fruit. These help lower cholesterol, aide digestion, regulate blood sugar and insulin levels, and reduce caloric intake.
• Unhealthy carbohydrates aree high in sugar and are called simple carbohydrates, like candy, white bread, sodas, ice cream, cake and cookies. These spike blood sugar and insulin levels, and increase caloric intake (they are considered empty calories).
Eating nutrient-dense foods that are high in antioxidants, phytochemicals and fiber help the body function optimally, promote overall well-being and improve digestion. These nutrients also help fight and prevent heart disease, cancer and diabetes, strengthens the immune system, slows the aging process, increases energy and improves cognitive performance.
Additionally, as we age our appetite lessens, making it even more critical to choose foods wisely. When every bit counts, picking foods with the highest nutritional profile is more important than ever.
An easy way to make your nutritional choices is to look for foods that are bright in color, for they usually contain more beneficial vitamins, minerals and phytochemicals. For example, red and pink grapefruit have the heart-healthy cancer-fighting antioxidant phytochemical called lycopene while white grapefruit does not. Here are seven more simple ways to start eating healthier.
1. Switch from iceberg lettuce to romaine lettuce. Romaine lettuce has more vitamins and minerals like vitamins A and C, thiamine, riboflavin, calcium and potassium. It also has more fiber than iceberg lettuce.
2. Eat brown rice instead of white rice. Brown rice naturally has more fiber and riboflavin, and less sugars than white rice. It is digested slower and is more filling.
3. Switch from white bread to whole-wheat or whole-grain bread. Whole-wheat and whole-grain breads have more fiber, iron and potassium. Slice per slice, they are more filling and satisfying than white bread.
4. Drink iced teas (black, green and herbal) instead of sodas. Black, green and herbal teas provide antioxidants and phytochemicals that enhance your health. Unlike sodas, you can control the sugar content when brewing your own iced teas.
5. Choose whole-grain or whole-wheat cereals with bran instead of sugar-coated cereals. Whole-grain cereals and whole-wheat cereals with bran naturally have more protein, fiber, calcium, iron, vitamin A, thiamin, riboflavin, and niacin than sugar frosted cereals. Besides having less sugar, they are metabolized slower and are more filling. So you have more energy during the day and you will not get hungry right away.
6. Switch from cows milk to fortified soymilk. Soymilk contains no cholesterol or hormones, and is extremely low in saturated fat. It also provides isoflavones and other beneficial phytochemicals that promote good health. Fortified soymilks also contain easy to absorb calcium, vitamins D and B6, and some even add extra antioxidants (like vitamins A, C, and E), folate and omega-3.
7. For dessert, have frozen fruit sorbet instead of ice cream. Frozen fruit sorbet is fat and cholesterol free and has more fiber. It is also loaded with antioxidant vitamins A and C, and contains beneficial phytochemicals.
To get you started, try Monique N. Gilbert's deliciously nutritious homemade sorbet recipe. It is cholesterol-free, and high in antioxidants and fiber.
Strawberry Orange Sorbet
1-1/2 cups frozen strawberries
1/3 cup orange juice
1/3 cup fortified soymilk
2 tablespoons canned pumpkin
1 tablespoon honey or maple syrup (optional)
Blend in a food processor or blender for 1-2 minutes, until smooth and creamy. Place in the freezer until ready to serve.
Makes about 2 servings
Copyright © Monique N. Gilbert. All rights reserved.
Author Bio. . .
Monique N. Gilbert, B.Sc. has received international recognition for helping people get healthy, manage stress, lose weight and keep it off. Through her coaching program and writings, Monique motivates and teaches how to improve your well-being, vitality and longevity with balanced nutrition, physical activity and healthy living. For more information, visit her website - MoniqueNGilbert.com/
Please visit PopularFitness.com where you can find online fitness and golf programs, exercise instruction guides, articles, resources and tips.
By Monique N. Gilbert, B.Sc.
The key to better health is learning the difference between healthy and unhealthy nutrients. The choices we make greatly affect our health. Making a few simple healthy and nutritious changes in our dietary choices can have a profound and positive impact on our health, well-being, energy levels and life span. For instance . . .
• Healthy proteins provide the ammino acids our bodies require to build and repair lean body mass (like muscles, skin, hair and nails), and are low in saturated fat, cholesterol and chemicals. Good sources include wild salmon, beans, legumes, soy products (tofu, tempeh, TVP), seeds (sunflower, pumpkin), nuts (walnuts, almonds, peanuts) and nut-butters (peanut, almond, cashew, etc.).
• Unhealthy proteins are loadded with saturated fat, cholesterol, hormones, or antibiotics (like beef, lamb, beacon and sausage). While they give your body the needed amino acids, they also clog arteries and compromise your immune system.
• Healthy fats are unsaturated faats (mono and poly), omega 3 and omega 6 fatty acids. Good sources of these fats include extra virgin olive oil, canola oil, ground flax seeds and walnuts. They help your body absorb fat-soluble antioxidant micronutrients like vitamins A, E, D, and K, and lycopene.
• Unhealthy fats are saturateed fats and trans fatty acids (trans fats), like butter and margarine. These fats contribute to heart disease, stroke, high cholesterol and triglyceride levels, hypertension and obesity.
• Healthy carbohydrates are high in fiber and are considered complex carbohydrates. Good sources include rolled oats, brown rice, whole wheat, broccoli, squash, green leafy vegetables, sweet potatoes, beans and whole fruit. These help lower cholesterol, aide digestion, regulate blood sugar and insulin levels, and reduce caloric intake.
• Unhealthy carbohydrates aree high in sugar and are called simple carbohydrates, like candy, white bread, sodas, ice cream, cake and cookies. These spike blood sugar and insulin levels, and increase caloric intake (they are considered empty calories).
Eating nutrient-dense foods that are high in antioxidants, phytochemicals and fiber help the body function optimally, promote overall well-being and improve digestion. These nutrients also help fight and prevent heart disease, cancer and diabetes, strengthens the immune system, slows the aging process, increases energy and improves cognitive performance.
Additionally, as we age our appetite lessens, making it even more critical to choose foods wisely. When every bit counts, picking foods with the highest nutritional profile is more important than ever.
An easy way to make your nutritional choices is to look for foods that are bright in color, for they usually contain more beneficial vitamins, minerals and phytochemicals. For example, red and pink grapefruit have the heart-healthy cancer-fighting antioxidant phytochemical called lycopene while white grapefruit does not. Here are seven more simple ways to start eating healthier.
1. Switch from iceberg lettuce to romaine lettuce. Romaine lettuce has more vitamins and minerals like vitamins A and C, thiamine, riboflavin, calcium and potassium. It also has more fiber than iceberg lettuce.
2. Eat brown rice instead of white rice. Brown rice naturally has more fiber and riboflavin, and less sugars than white rice. It is digested slower and is more filling.
3. Switch from white bread to whole-wheat or whole-grain bread. Whole-wheat and whole-grain breads have more fiber, iron and potassium. Slice per slice, they are more filling and satisfying than white bread.
4. Drink iced teas (black, green and herbal) instead of sodas. Black, green and herbal teas provide antioxidants and phytochemicals that enhance your health. Unlike sodas, you can control the sugar content when brewing your own iced teas.
5. Choose whole-grain or whole-wheat cereals with bran instead of sugar-coated cereals. Whole-grain cereals and whole-wheat cereals with bran naturally have more protein, fiber, calcium, iron, vitamin A, thiamin, riboflavin, and niacin than sugar frosted cereals. Besides having less sugar, they are metabolized slower and are more filling. So you have more energy during the day and you will not get hungry right away.
6. Switch from cows milk to fortified soymilk. Soymilk contains no cholesterol or hormones, and is extremely low in saturated fat. It also provides isoflavones and other beneficial phytochemicals that promote good health. Fortified soymilks also contain easy to absorb calcium, vitamins D and B6, and some even add extra antioxidants (like vitamins A, C, and E), folate and omega-3.
7. For dessert, have frozen fruit sorbet instead of ice cream. Frozen fruit sorbet is fat and cholesterol free and has more fiber. It is also loaded with antioxidant vitamins A and C, and contains beneficial phytochemicals.
To get you started, try Monique N. Gilbert's deliciously nutritious homemade sorbet recipe. It is cholesterol-free, and high in antioxidants and fiber.
Strawberry Orange Sorbet
1-1/2 cups frozen strawberries
1/3 cup orange juice
1/3 cup fortified soymilk
2 tablespoons canned pumpkin
1 tablespoon honey or maple syrup (optional)
Blend in a food processor or blender for 1-2 minutes, until smooth and creamy. Place in the freezer until ready to serve.
Makes about 2 servings
Copyright © Monique N. Gilbert. All rights reserved.
Author Bio. . .
Monique N. Gilbert, B.Sc. has received international recognition for helping people get healthy, manage stress, lose weight and keep it off. Through her coaching program and writings, Monique motivates and teaches how to improve your well-being, vitality and longevity with balanced nutrition, physical activity and healthy living. For more information, visit her website - MoniqueNGilbert.com/
Please visit PopularFitness.com where you can find online fitness and golf programs, exercise instruction guides, articles, resources and tips.
Wednesday, June 08, 2005
SnowPack - Cold Therapy for Active Lives
For Women Why Ice Is Nice
Ice therapy is a women’s best friend. Really! I'm not kidding. When it comes to alternative medicine, using ice is an easy, drug-free and inexpensive therapy right out of your freezer. The simple technique of ‘icing’ is used to lessen pain and decrease inflammation, but it has many more uses, particularly for women.
Injury treatment -- For sports and overuse injuries. R.I.C.E. therapy (rest-ice-compression-elevation) is the recommended method to treat muscle and joint pain, strains and sprains. Many athletes also use ice therapy as preventative treatment after a workout. Did you know that women’s risk of developing ACL injuries is four times greater then men? Always have ice therapy on hand after a marathon or off the slopes, in case your anterior cruciated ligament decides now’s the time to act up.
Comfort back pain -- Forty-one percent, or 10 million women a year, suffer from back pain. The major causes for women’s back pain are housework and gardening. Cool lower back pain with ice therapy. It’s an easy, immediate relief for nagging pain after you've been pulling weeds or lugging groceries.
Ease migraine headache pain -- Every woman experiences migraines at some point in their life. It might be part of your monthly cycle or a symptom of menopause. Ice therapy is a proven remedy for migraine relief. Lie down for five to ten minutes and place an ice pack behind your neck, on your forehead or temples. Ice naturally reduces inflammation and numbs pain, decreasing the effect of migraines and easing you into relief without the use of drugs.
Chill hot flashes and night sweats -- 80% of women will experience body heat fluctuations during menopause. Nothing chills a hot flash like an ice pack! Keep a chilled pack in an insulated tote next to your bed at night, ready when a flush of heat wakes you up.
Family first aid and home emergencies -- If you have children or an accident-prone husband, an ice pack in the freezer is a necessity. Considered the first line of treatment to use for bumps, bruises, sprains, black eyes, strains or minor burns, ice therapy is a must for home emergencies.
Reduce swelling after surgery -- Whether it’s cosmetic, reconstructive, or joint replacement all will result in postoperative swelling and bruising. Ice therapy is recommend by most doctors to decrease inflammation and bruising after surgery.
Reduce puffy eyes -- Not enough sleep? Allergies? Ice therapy relieves puffy, swollen eyes with a little TLC.
Cool minor burns and treat insect bites -- Like to garden, but hate sunburn and bugs bites? Summer sun and pesky bugs won't get the best of you when you use ice therapy. Wrap an ice pack in a towel for a cold compress to gently cool sunburned skin. (But don't use on skin that has blistered seek medical attention for damaged skin.) Take the sting out of bug bites, by using an ice massage directly on the bite for 5 to 10 minutes. It will numb pain, relieve some of the itching, and reduce swollen bumps caused by the bite.
Let ice be nice to you!
Disclaimer This information is not intended as a substitute for professional medical treatment or consultation. Always consult with your physician in the event of a serious injury.
About the Author Louise Roach is a health and fitness editor, marketing specialist, and product development consultant. She helps others find pain relief through the use of SnowPack Cold Therapy products. Ms. Roach has recently developed a take-with-you ice therapy kit for women, with a percentage of the proceeds being donated to the Women’s Information Network Against Breast Cancer (WIN ABC). Learn more about the benefits of cold therapy at http://www.snowpackusa.com
Please also visit: https://www.popularfitness.com where you can find online fitness and golf programs, exercise instruction guides, articles, resources and tips.
Ice therapy is a women’s best friend. Really! I'm not kidding. When it comes to alternative medicine, using ice is an easy, drug-free and inexpensive therapy right out of your freezer. The simple technique of ‘icing’ is used to lessen pain and decrease inflammation, but it has many more uses, particularly for women.
Injury treatment -- For sports and overuse injuries. R.I.C.E. therapy (rest-ice-compression-elevation) is the recommended method to treat muscle and joint pain, strains and sprains. Many athletes also use ice therapy as preventative treatment after a workout. Did you know that women’s risk of developing ACL injuries is four times greater then men? Always have ice therapy on hand after a marathon or off the slopes, in case your anterior cruciated ligament decides now’s the time to act up.
Comfort back pain -- Forty-one percent, or 10 million women a year, suffer from back pain. The major causes for women’s back pain are housework and gardening. Cool lower back pain with ice therapy. It’s an easy, immediate relief for nagging pain after you've been pulling weeds or lugging groceries.
Ease migraine headache pain -- Every woman experiences migraines at some point in their life. It might be part of your monthly cycle or a symptom of menopause. Ice therapy is a proven remedy for migraine relief. Lie down for five to ten minutes and place an ice pack behind your neck, on your forehead or temples. Ice naturally reduces inflammation and numbs pain, decreasing the effect of migraines and easing you into relief without the use of drugs.
Chill hot flashes and night sweats -- 80% of women will experience body heat fluctuations during menopause. Nothing chills a hot flash like an ice pack! Keep a chilled pack in an insulated tote next to your bed at night, ready when a flush of heat wakes you up.
Family first aid and home emergencies -- If you have children or an accident-prone husband, an ice pack in the freezer is a necessity. Considered the first line of treatment to use for bumps, bruises, sprains, black eyes, strains or minor burns, ice therapy is a must for home emergencies.
Reduce swelling after surgery -- Whether it’s cosmetic, reconstructive, or joint replacement all will result in postoperative swelling and bruising. Ice therapy is recommend by most doctors to decrease inflammation and bruising after surgery.
Reduce puffy eyes -- Not enough sleep? Allergies? Ice therapy relieves puffy, swollen eyes with a little TLC.
Cool minor burns and treat insect bites -- Like to garden, but hate sunburn and bugs bites? Summer sun and pesky bugs won't get the best of you when you use ice therapy. Wrap an ice pack in a towel for a cold compress to gently cool sunburned skin. (But don't use on skin that has blistered seek medical attention for damaged skin.) Take the sting out of bug bites, by using an ice massage directly on the bite for 5 to 10 minutes. It will numb pain, relieve some of the itching, and reduce swollen bumps caused by the bite.
Let ice be nice to you!
Disclaimer This information is not intended as a substitute for professional medical treatment or consultation. Always consult with your physician in the event of a serious injury.
About the Author Louise Roach is a health and fitness editor, marketing specialist, and product development consultant. She helps others find pain relief through the use of SnowPack Cold Therapy products. Ms. Roach has recently developed a take-with-you ice therapy kit for women, with a percentage of the proceeds being donated to the Women’s Information Network Against Breast Cancer (WIN ABC). Learn more about the benefits of cold therapy at http://www.snowpackusa.com
Please also visit: https://www.popularfitness.com where you can find online fitness and golf programs, exercise instruction guides, articles, resources and tips.
Tuesday, June 07, 2005
“Bodybuilding Sins” That Cause Back Pain and Missed Workouts
“Bodybuilding Sins” That Cause Back Pain and Missed Workouts Part 5
by Jesse Cannone, CFT, CPRS
Article #5 - Rest, Recovery and Injury Prevention
Many of the injuries that bodybuilders suffer from could be easily prevented just by allowing the body enough time to rest…
While most bodybuilders dread hearing the word “rest”, many fail to realize that there is far more to rest than just avoiding overtraining. When you perform a tough workout you not only stress that muscle or muscle group, you also place stress on the cardiovascular, neuromuscular and components of the immune system…
For example, many bodybuilders will train their chest 2-3 times a week and spend an hour or more performing dozens of exercises just for the pecs…
While this may sound ok to some, when you add in the stress of other workouts it can quickly add up to too much stress in one or more ways. I hear bodybuilders all the time say “I let my body rest by splitting up my workouts” and “I worked chest yesterday so today I’ll train my back”… that’s NOT rest!
When you train your back, your chest still gets worked, stressed and it also slows down your bodies ability to recover from stress and repair damage from previous workouts…
So don’t kid yourself and think that you can train this way over the long term… it may take years or just a few weeks, but sooner or later your body will break down!
Let me give you a real life example from my experience…
I, like nearly every single bodybuilder out there, created muscle imbalance unknowingly by following the workouts recommended in all the books, magazines, etc…
I trained 4,5 and sometimes even 6 days a week and thought that I was resting enough by splitting my workouts… to make a long story short, after just a few years I had tendonitis in both triceps because I worked chest, tri’s and shoulder too often, too intensely and didn’t balance out my training…
I also had lower and middle back pain, knee problems and IT band tendonitis because my lower body workouts weren’t balanced… I spent too much time doing heavy squatting, too often and neglected important muscles…
These injuries stayed with me for months, years and I still can have an occasional flare up if I don’t stay consistent with a balanced training program. I was able to create all this damage by the age of 22… I am now 28 and will have to spend the rest of my life trying to prevent these old injuries from coming back and causing more pain and problems…
Don’t do what I did! And if you already have, you better act fast and take a serious look at your training and your goals because if you don’t, you will spend the rest of your life in pain and frustrated by all the injuries, big and small.
So here’s my…
5-Step Formula for Quickly Eliminating and Preventing Aches, Pains and Injuries
Step 1. Rest and Recovery
The first thing you need to do is REST! And no, I don’t mean take a day or two off… I mean no workouts for at least a week or more… you need to give your body a chance to reduce the inflammation before you can begin work on eliminating or correcting the cause of the problem.
You may also want to use things like a heating pad, hot tub or massage to help reduce the inflammation and speed up the healing and recovery…
Step 2. Identify Muscle Imbalances
The next thing you need to do is find out which muscle imbalances have created your injury or are causing your pain and work towards correcting them… you can do this quickly and easily by performing physical assessments in which you are looking for strength and flexibility imbalances in all opposing muscle groups.
You can do these assessments yourself and they are covered in our Lose the back pain video
Step 3. Increase Flexibility in Tight Muscles with Targeted Stretching
In order to correct a muscle imbalance, you need to increase the flexibility and range of motion in the muscles that are too tight and causing a problem.
As we discussed in the previous articles, you have got to know what muscles NEED to be stretched before you start stretching. General stretching may or may not help… it may even make things worse! You have got to target the right areas and the only way to ensure that you are, is to do assessments and find out.
Step 4. Strengthen Weak Muscles with Targeted Strength Exercises
The other major step in correcting muscle imbalances is to strength the weak muscles that are being overpowered by the strong and tight opposing muscle(s).
The same is also true for strengthening… you have to make sure that you choose the right exercises and the only way to know for sure is thru assessments… don’t use guesswork when choosing exercises!
Step 5. Monitor and Modify Your Program
The key to long term pain relief and injury prevention is to consistently monitor your progress and adjust your program… for example, as you work on correcting and preventing muscle imbalances the strength and flexibility of your muscles will change and therefore, you must then re-assess and change your program and workouts accordingly.
You will typically see changes in your strength, flexibility and bio-mechanics in as little as 2-4 weeks so I recommend that you re-assess yourself at least every 4-6 weeks.
So there you have it… 5 simple steps that you can take right now to work on eliminating any pain or injuries you currently have AND make sure you never create any new ones to deal with in the future.
Following these steps will not only help you eliminate aches, pains and injuries and it will also allow you to train more intensely and productively to get you the results you want.
Hope you enjoyed and benefited from this article series and we look forward to hearing of your success.
-------------------
Article courtesy of Jesse Cannone of Achieve Fitness. Find out exactly what’s causing your back pain and injuries and the steps you need to take to quickly get rid of your pain and become injury free.
by Jesse Cannone, CFT, CPRS
Article #5 - Rest, Recovery and Injury Prevention
Many of the injuries that bodybuilders suffer from could be easily prevented just by allowing the body enough time to rest…
While most bodybuilders dread hearing the word “rest”, many fail to realize that there is far more to rest than just avoiding overtraining. When you perform a tough workout you not only stress that muscle or muscle group, you also place stress on the cardiovascular, neuromuscular and components of the immune system…
For example, many bodybuilders will train their chest 2-3 times a week and spend an hour or more performing dozens of exercises just for the pecs…
While this may sound ok to some, when you add in the stress of other workouts it can quickly add up to too much stress in one or more ways. I hear bodybuilders all the time say “I let my body rest by splitting up my workouts” and “I worked chest yesterday so today I’ll train my back”… that’s NOT rest!
When you train your back, your chest still gets worked, stressed and it also slows down your bodies ability to recover from stress and repair damage from previous workouts…
So don’t kid yourself and think that you can train this way over the long term… it may take years or just a few weeks, but sooner or later your body will break down!
Let me give you a real life example from my experience…
I, like nearly every single bodybuilder out there, created muscle imbalance unknowingly by following the workouts recommended in all the books, magazines, etc…
I trained 4,5 and sometimes even 6 days a week and thought that I was resting enough by splitting my workouts… to make a long story short, after just a few years I had tendonitis in both triceps because I worked chest, tri’s and shoulder too often, too intensely and didn’t balance out my training…
I also had lower and middle back pain, knee problems and IT band tendonitis because my lower body workouts weren’t balanced… I spent too much time doing heavy squatting, too often and neglected important muscles…
These injuries stayed with me for months, years and I still can have an occasional flare up if I don’t stay consistent with a balanced training program. I was able to create all this damage by the age of 22… I am now 28 and will have to spend the rest of my life trying to prevent these old injuries from coming back and causing more pain and problems…
Don’t do what I did! And if you already have, you better act fast and take a serious look at your training and your goals because if you don’t, you will spend the rest of your life in pain and frustrated by all the injuries, big and small.
So here’s my…
5-Step Formula for Quickly Eliminating and Preventing Aches, Pains and Injuries
Step 1. Rest and Recovery
The first thing you need to do is REST! And no, I don’t mean take a day or two off… I mean no workouts for at least a week or more… you need to give your body a chance to reduce the inflammation before you can begin work on eliminating or correcting the cause of the problem.
You may also want to use things like a heating pad, hot tub or massage to help reduce the inflammation and speed up the healing and recovery…
Step 2. Identify Muscle Imbalances
The next thing you need to do is find out which muscle imbalances have created your injury or are causing your pain and work towards correcting them… you can do this quickly and easily by performing physical assessments in which you are looking for strength and flexibility imbalances in all opposing muscle groups.
You can do these assessments yourself and they are covered in our Lose the back pain video
Step 3. Increase Flexibility in Tight Muscles with Targeted Stretching
In order to correct a muscle imbalance, you need to increase the flexibility and range of motion in the muscles that are too tight and causing a problem.
As we discussed in the previous articles, you have got to know what muscles NEED to be stretched before you start stretching. General stretching may or may not help… it may even make things worse! You have got to target the right areas and the only way to ensure that you are, is to do assessments and find out.
Step 4. Strengthen Weak Muscles with Targeted Strength Exercises
The other major step in correcting muscle imbalances is to strength the weak muscles that are being overpowered by the strong and tight opposing muscle(s).
The same is also true for strengthening… you have to make sure that you choose the right exercises and the only way to know for sure is thru assessments… don’t use guesswork when choosing exercises!
Step 5. Monitor and Modify Your Program
The key to long term pain relief and injury prevention is to consistently monitor your progress and adjust your program… for example, as you work on correcting and preventing muscle imbalances the strength and flexibility of your muscles will change and therefore, you must then re-assess and change your program and workouts accordingly.
You will typically see changes in your strength, flexibility and bio-mechanics in as little as 2-4 weeks so I recommend that you re-assess yourself at least every 4-6 weeks.
So there you have it… 5 simple steps that you can take right now to work on eliminating any pain or injuries you currently have AND make sure you never create any new ones to deal with in the future.
Following these steps will not only help you eliminate aches, pains and injuries and it will also allow you to train more intensely and productively to get you the results you want.
Hope you enjoyed and benefited from this article series and we look forward to hearing of your success.
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Article courtesy of Jesse Cannone of Achieve Fitness. Find out exactly what’s causing your back pain and injuries and the steps you need to take to quickly get rid of your pain and become injury free.
Friday, June 03, 2005
Weight Training Workouts That Work - Fitness Book Review
WEIGHT TRAINING WORKOUTS THAT WORK Vol. I & II - Book Review
by James Orvis
Book Review by Shirley Roe, www.allbooksreviews.com
This 12- week program is designed to increase lean muscle tissue and burn fat.
The book is laid out in weekly workouts increasing the number of sets over a chosen time. It includes charts for the reader to document their own progress as they work through the book. Little anecdotes of inspiration are sprinkled throughout.
In order to gain some insight from fitness professionals, this reviewer passed the two-volume set on to two people in the industry. The following are their comments.
Laura Hodge, Fitness Instructor Specialist had these comments after reading the books. "It would be my suggestion that the author include more cardio in order to promote fat burning. The program is well laid out however there is no reference to page numbers for the specific exercises making it less convenient to use than it could be."
James Krywan, Personal Trainer stated "I feel this book is geared more to beginners and amateur athletes due to its simple non-technical nature. Professionals would like to see more reference to muscle anatomy and the use of proper terms i.e. pectoralis major rather than chest."
On the whole both experts felt that this was a well written, well thought out program for weight training workouts for the general public.
Author James Orvis is a certified personal trainer. He has used his personal experience with clients in health clubs, corporations and private training sessions to design his system for maximum results.
For more fitness book reviews, visit popularfitness.com
by James Orvis
Book Review by Shirley Roe, www.allbooksreviews.com
This 12- week program is designed to increase lean muscle tissue and burn fat.
The book is laid out in weekly workouts increasing the number of sets over a chosen time. It includes charts for the reader to document their own progress as they work through the book. Little anecdotes of inspiration are sprinkled throughout.
In order to gain some insight from fitness professionals, this reviewer passed the two-volume set on to two people in the industry. The following are their comments.
Laura Hodge, Fitness Instructor Specialist had these comments after reading the books. "It would be my suggestion that the author include more cardio in order to promote fat burning. The program is well laid out however there is no reference to page numbers for the specific exercises making it less convenient to use than it could be."
James Krywan, Personal Trainer stated "I feel this book is geared more to beginners and amateur athletes due to its simple non-technical nature. Professionals would like to see more reference to muscle anatomy and the use of proper terms i.e. pectoralis major rather than chest."
On the whole both experts felt that this was a well written, well thought out program for weight training workouts for the general public.
Author James Orvis is a certified personal trainer. He has used his personal experience with clients in health clubs, corporations and private training sessions to design his system for maximum results.
For more fitness book reviews, visit popularfitness.com
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