270519 Improving Joints Function by Daniel Pare

270519 Improving Joints Function by Daniel Pare

It all begins with the right approach to training.  Whether you are a beginner or a more advanced trainee you only need what is required FOR YOU to get results!  That is why analyzing a training program is So important.     

As an example, if you are used to doing something that looks like this; bench-press, incline bench-press, and decline bench-press for 4 sets of 10 reps, that is well in excess of 100 repetitions for a chest work out.  You are doing too much!

Let me remind you of a simple fact, which will help you make the right decision when it comes to designing your own training program “Train To Remain Strong”. 

In order to make high repetition sets efficient one would have to workout at approximately 50% of what one’s strength level is (this is an average and some individuals will be able to use a little more).  This means that when you are doing bench-press for example, you should remain strong from the beginning to the end of that set.  The barbell should be pushed up evenly and straight up, your shoulder blades should be close to each others and remain that way, your abs kept very tight, your feet should not move, your buttocks should remain on the bench, and your head should not move.  You must be very tight and sturdy and remain that way for all those repetitions.  Does this seem like a lot?  

By doing sets of 10 repetitions at more than 75% of your strength level you are not working towards improving and maximizing joint function at all.  Remember that if the muscles are not strong enough to do the work, the joint is certainly not doing well!  Daniel Pare, NCCP, CSO, CSPS, CSTS.
Certified Strength and Conditioning Coach
St. Thomas, Ontario, Canada
519-633-0771
Fax 519-637-1210 
Email Stsa1258@aol.com

210519 Actively Fit Seniors—My New Site

210519 ActivelyFitSeniors.blog 

If you are retired or in the near future going to be retired this blog may be of benefit to you. Check it out and see what you think.

Another Actively Fit Seniors site is here at YouTube

https://www.youtube.com/channel/UCCz367eM_GT65i3WTSPg9Ww/

Here is the Facebook site

https://www.facebook.com/Actively-Fit-Seniors-405746096649784/?modal=admin_todo_tour

If you are active, send over some videos of what you do to stay healthy. If they are approved then I will add them to the videos page. However, the downside to this is there will be no payment for these and by sending them over to me you are also giving me a release consent form  as stated ion the form below:

Video Consent and Release Form

Without expectation of compensation or other remuneration, now or in the future, I hereby give my consent to __________________________ [legal entity/organization], its affiliates and agents, to use my image and likeness and/or any interview statements from me in its publications, advertising or other media activities (including the Internet).

This consent includes, but is not limited to: (Initial where applicable)

_________ – (a) Permission to interview, film, photograph, tape, or otherwise make a video reproduction of me and/or record my voice;

_________ – (b) Permission to use my name; and

_________ – (c) Permission to use quotes from the interview(s) (or excerpts of such quotes), the film, photograph(s), tape(s) or reproduction(s) of me, and/or recording of my voice, in part or in whole, in its publications, in newspapers, magazines and other print media, on television, radio and electronic media (including the Internet), in theatrical media and/or in mailings for educational and awareness.

This consent is given in perpetuity, and does not require prior approval by me.

Name:

Signature:

Address:

Signature of the Actively Fit Seniors Representative, Danny M. O’Dell

No Minors are to be videoed and sent in for my review and approval. If sent, they will not be used on the ActivelyFitSeniors Facebook, WordPress or YouTube sites.

Revised 080419

200519 Exercise and rest period cycles Part 5 Overtrained

200519 Exercise and rest period cycles Part 5  Overtrained

How do you know if you are entering the overtrained realm? Listen to your body. Other clues to overtraining are more subtle. They include the following anaerobic indicators:Stages of Overtraining

1. No effect on performance 
Altered neural functions

2. Probably an effect on performance 
Altered motor unit recruitment
Altered sympathetic activity and hypothalamic control

3. Probably decreased performance 
Decreased motor coordination
Altered excitation contraction coupling
Decreased muscle glycogen
Increased resting heart rate and blood pressure
Altered immune function
Altered hormonal concentrations

4. Decreased performance
Decreased force production
Decreased glycolytic capacity
Sickness and infection
Emotional and sleep disturbances

Adapted from Essentials of Strength Training and Conditioning by Baechle and Earl

130519 Exercise and rest period cycles Part 4 Overtrained

130519 Exercise and rest period cycles Part 4  Overtrained

How do you know if you are entering the overtrained realm? Listen to your body. As an example, one of my personal “sure fire ways” of knowing I am entering this phase is illustrated in the following scenario.

In my training diary, I keep track of every set, every rep and every weight lifted in every session. I note how each set felt with an alpha character beside the log entry for that set. It is either an “E” for easy, an “M” for moderate or an “H” for hard.

If my training is going really well and I find myself writing down how much weight I will be lifting a month from now on the present program…I know it is time to change or one of two things will happen:

1. I will get hurt (more than likely I will be getting hurt)
2. I will not finish the program

Invariably, this is a major clue to me to change the intensity, load, duration, sets reps, or frequency of exercise. If I do not heed the obvious warning signs of my projected gains, I lose in the end.

This little secret has saved me many a time over the past ten to twelve years of developing an injury. Every now and then, I forget and keep pushing ahead anyway.

The last time I ignored it I ended up with a shoulder surgery. I was laid up unable to use it for over six weeks. Yeah I know what you are thinking; he could have done squats with a safety squat bar. I did and the pads on the par extensions hit RIGHT ON THE STITCHES. I kept up squatting. I was complaining (whining) to my doctor about the pads hurting the shoulder he had stitched up so recently. He looked directly at me and said very calmly “Don’t rip out my stitches”. I stopped doing them and went instead to the leg press machines in my gym.

060519 Exercise and rest period cycles Part 3 Background information continued

060519 Exercise and rest period cycles Part 3  Background information continued

In 1954, Hans Selye came up with a description that described how an organism adapted to sources of stress in their environment. He called the model the “General Adaptation Syndrome” aka GAS. From this modest start, strength and conditioning specialists have come up with all sorts of training plans. A well-designed program will be characterized by a continuation of the Eustress processes. On the other hand, stagnation, soreness, minor injuries, and a lack of desire to exercise provide an early indication of distress that eventually leads to “Overtraining”. Leading into the overtraining is a condition called overreaching.

Overreaching is a desired effect that results from setting and achieving goals. It is the push to a higher plateau of ability. But if you remain in this zone too long, you soon reach the overtrained condition. Recovery from over reaching is easily accomplished with a few days active rest, a lighter than normal load, intensity and frequency of effort. How do you know if you are entering the overtrained realm?