080412 Making your middle more manageable

Making your middle more manageable

 

Researchers reported in the American Journal of Physiology – Endocrinology and Metabolism (1) that doing aerobics increases the loss of visceral fat when compared to strength training.

 

The study participants consisted of approximately 150 overweight, middle-aged men and women living a sedentary lifestyle with high LDL or low HDL cholesterol. This group was then broken down into three different training activities. One was aerobic, the second strength, and the third combined both aerobic and strength training.

 

Those in the aerobic training did the equivalent of 12 vigorous miles each week is a treadmill elliptical trainer or stationary bicycle. Evidently, no one thought of doing any of their aerobics outside. Vigorous activity normally means within 60-70% of your target heart rate.

 

Those doing the strength training performed eight exercises, none of which was listed, for three sets of between 8 to 12 repetitions per set, three times a week. If they were following a normal strength training protocol, these exercises would have been for the large major muscle groups such as the shoulders, chest, back, and legs.

 

For some unknown reason the study didn’t report what the combination training group did, so we don’t know if they did two days of aerobics and one of strength or two days of strength and one of aerobics or some other scheme.

 

After eight months, those doing strength training lost only subcutaneous abdominal fat, the fat just below the skin. While those doing the aerobic training, either separately or in combination with strength training, lost the deep belly fat, subcutaneous belly fat and more importantly fat from around the liver. Subsequent testing revealed that the aerobic group was also less insulin resistant. This meant the slender body was producing was more effective at allowing blood sugar into their cells.

 

This study confirms what other studies have also found that a combination of vigorous aerobic exercise performed on a consistent basis with strength training at least three times a week will help you lose the most fat, decrease your insulin resistance and minimize muscle loss that occurs as we age.
(1) American Journal of Physiology – Endocrinology and Metabolism, 2011, doi: 10. 1152/ajpendo. 00291.2011

070412 Beating the gym germs

 Beating the gym germs

In most gyms, mine being the exception, bacteria, fungi and viruses may flourish due to the environment of plenty of heat and humidity, plus the accrued germs that come from everybody that touches the equipment. My trainees certainly aren’t exercising with excessive heat excessive heat that helps keep part of the problem in check.

Many of the viruses and bacteria can survive for hours on the equipment and other surfaces in the gym. This can be a threat to you because of the chaffing and scratches on the skin that regularly occur while using the equipment. This makes it easier for these germs to enter your body. Even though this is a risk, most gyms and strength coaches spend a certain amount of their time keeping your equipment sanitized.

Frequent gym users are well aware of the problems that may present themselves in the way of athlete’s foot and jock itch. However, these are easy to treat, unlike community acquired methicillin-resistant staphylococcus aureus (CA–MRSA) which can be dangerous to your health. MRSA, is an antibiotic resistant bacteria and can be life threatening if not caught in time and didn’t treated with high potency antibiotics.

Certainly, the threats are out there, but there are simple steps that you can take to avoid some of the germs that are prevalent in the gyms. The first up should be common sense in that you wash your gym clothes after each workout. The days of the filthy socks, stinky sweatshirts, and dirty gym shoes are long past. These are simply an invitation for health problems to pop up in your life.

Some people take their gym clothes to the gym in a backpack and change when at the gym and then change out before going home. By doing this, they are allowing the disease causing germs to have a place to rest and regenerate. There are also those who wear their gym clothes back home. These people are spreading the organisms to their car, to their home, and anywhere else, they happen to go while in them.

Once these microbes populate enough, they are better able to penetrate the skin barrier through the aforementioned scratches and chaffing.

Therefore, the simplest solution is to not wear your gym clothes out of the facility but instead take them off when you are finished working out. Put them in your gym bag, wash both clothes, and bag as soon as you get home so you are ready for the next session.

If the bag is one that is not washable, then make a mild bleach solution of one part bleach and 10 parts water and scrub it out.

070412 Six tips to make your next workout pleasurable and productive

Six tips to make your next workout pleasurable and productive

Commit to working out with a good friend

Many people who want to work out find that exercising is more pleasurable when they do it with a friend. This leads to enjoyable social conversation during the period. Unless you are highly self-motivated, it’s easier to make an excuse and not exercise if you are doing it by yourself. However, with a friend, it is more likely that you will follow through because you don’t want to let your friend down.

You only cheat yourself by not working hard or even worse, missing a session.

Find a gym that fits your personality

Some gyms are exhibition halls of tank tops and spandex for the younger crowd. If you are not already in good shape, these may be intimidating. Men and women do not want to go into these gyms because feel like they are a course on the body buffet. The point being is you want to be comfortable with those around you while you’re exercising. This generally means you want to be with people similar in age, overall appearance and exercise ability.

Pick activities that suits your interest

Your interest in the exercise is going to determine whether not you stick with it. If you feel like walking, then walk. If you like to socialize then get involved with a socializing activity such as bowling or some sort of recreational league sport. If you like constant movement, try some dancing or endurance running. Strength training can be both a social and individually focused activity, depending on your ultimate goal. If social, go to a social club and leave the hardcore lifters to a hardcore gym.

Hire a trainer or instructor.

If you have never exercised before, or if you used to exercise three or more years in the past, then first up would be a hirer a trainer because things have changed. When doing so, ask them what certifications and qualifications they have. The top certifications are from the National Strength and Conditioning Association (NSCA) and the American College of Sports Medicine (ACSM). These trainers can show you how to use the equipment the correct way. This minimizes your exposure to injury.

They will guide you along in developing excellent technique for each of the exercises. Once you become somewhat familiar with doing them, you are going to be enjoying yourself more in the gym. You don’t have to be with these trainers forever, but do learn the basics and then strike out in your own. Periodically it might be wise to hook back up with the trainer just to check out how you doing with your exercise technique and your program.

End each session with something you like to do

If you find that doing Bulgarian split squats is something that, even though you know are highly beneficial, but really don’t like to do, then get those out of the way right off the bat when you’re fresh and eager. This serves you in two ways: one, the exercise is over and secondly you know that the rest of the workout is going to be more fun now that they are done. You can now leave the gym with good memories of doing your last exercises.

Keep records

Keeping an exercise logbook is essential to tracking your progress and for successfully reaching your goals. You can get as detailed as you want by listing things that you eat, drink, the quality of your sleep, the number of hours you slept, how you felt doing exercise, the weight used, the repetitions performed, the sequence of the session, how much you weigh going in and leaving, the restorative methods used… This record keeping is up to you. If you use it, it will serve you well.

By following these six tips, you will set yourself up for success in achieving your exercise goals each day, each week, and each month.

c�v igx�� `�� n muscle mass important, but also losing weight helps to improve your metabolic health. Most of us already know that the fitter you are, the healthier you are probably going to be.


[1] Sarcopenia is the loss of muscle mass and coordination that results from the process of aging.

[2] Preethi Srikanthan, MD of the University of California Los Angeles, USA

070512 Weight gain and your health

Weight gain and your health

Eating less protein increases your chances to gain weight

Researchers at the University of Sydney, Australia and Massey University in Auckland, New Zealand believe that a low-protein diet causes people to add weight. They compared individuals whose daily diets consisted of 10% and less protein with those who daily consumed 15% and above protein over a four-day period.

Those who were eating only 10% protein averaged 1000 more calories over the four-days of the study. Granted this is a short-term glance at the connection between low-protein and weight gain but it still shows a link.

The possible reason for the weight gain in the minimal protein group could be this group may have not felt as full as those eating more protein did.

Weight gain and prostate cancer

In a study of 2,498 men conducted by the Bloomberg School of Public Health, Johns Hopkins University, Baltimore it was found that prostate cancer survivors have a higher risk for recurrence if they gain weight.

After looking at the data compiled from the study, it was found that gaining five or more pounds five years before the surgery and one year afterwards had a decidedly negative effect on the individual’s health. The results indicated those who had gained the weight were twice as likely to experience a recurrence of the disease when compared with those who maintained or lost their weight.

Reducing your hospital stay by walking

An article recently published in the Archives Of Internal Medicine stated that people who walk the most in the hospital after surgery leave earlier. This study looked at 485 people who were 70 years and older.

They found that patients who were able to walk and walked around their rooms or the hospital wards at least once a day decreased their hospital stays an average of one day. These patients were compared with those who stayed in their beds or remained seated instead of walking around.

Those patients who walked around the same day of the surgery spent even less time in the hospital.

The message here is to get moving, yes it may hurt, nevertheless, when the doctors are encouraging you to be mobile and you don’t take advantage of this then you’re going to spend more time in the hospital.

appq� T��� x�� lems may be held at bay by greater lean muscle mass. A new study reports that increasing skeletal muscle mass by as little as 10%, is also associated with an 11% reduction in the body’s resistance to insulin and a 12% lower risk of developing transitional, prediabetes or diabetes.

Researchers from the University of California Los Angeles look at the data and 13,644 participants in the National Health and Nutrition Examination Survey (NHANES). Since these people were involved in the study between years of 1988 to 1994, the research is somewhat old. However when the muscle mass of one quarter of the participants was compared between those with the most muscle mass and those at the bottom with the least muscle mass, those with the greatest amount of fat three muscle mass were 63% less liable to get diabetes.

After making adjustments to leave out those with diabetes, the connection between muscle mass and improved insulin resistance became even stronger. According to the study[2], “increases in muscle mass above even average levels were associated with additional protection against insulin resistance and prediabetes.”

Not only is increasing your lean muscle mass important, but also losing weight helps to improve your metabolic health. Most of us already know that the fitter you are, the healthier you are probably going to be.


[1] Sarcopenia is the loss of muscle mass and coordination that results from the process of aging.

[2] Preethi Srikanthan, MD of the University of California Los Angeles, USA

070412 Boosting your insulin response with increased lean muscle mass


A brief snapshot of Insulin resistance and why it is important to avoid.

This condition causes the body’s muscles, fat and liver cells to improperly respond to insulin. The pancreas makes the hormone, insulin. This hormone helps the cells take in and use glucose which in turn is a fuel used by the body to function. If there is not enough circulating insulin, excess glucose builds up in the bloodstream and increases the potential for developing diabetes. It is in everyone’s best interest to have as much lean muscle mass as possible to possibly avoid this serious medical condition, especially as you get older.

One of the unwelcome conditions of aging is muscular frailty, also known as sarcopenia[1]. Without strong muscles, coordination and balance problems begin to appear. These problems may be held at bay by greater lean muscle mass. A new study reports that increasing skeletal muscle mass by as little as 10%, is also associated with an 11% reduction in the body’s resistance to insulin and a 12% lower risk of developing transitional, prediabetes or diabetes.

Researchers from the University of California Los Angeles look at the data and 13,644 participants in the National Health and Nutrition Examination Survey (NHANES). Since these people were involved in the study between years of 1988 to 1994, the research is somewhat old. However when the muscle mass of one quarter of the participants was compared between those with the most muscle mass and those at the bottom with the least muscle mass, those with the greatest amount of fat three muscle mass were 63% less liable to get diabetes.

After making adjustments to leave out those with diabetes, the connection between muscle mass and improved insulin resistance became even stronger. According to the study[2], “increases in muscle mass above even average levels were associated with additional protection against insulin resistance and prediabetes.”

Not only is increasing your lean muscle mass important, but also losing weight helps to improve your metabolic health. Most of us already know that the fitter you are, the healthier you are probably going to be.


[1] Sarcopenia is the loss of muscle mass and coordination that results from the process of aging.

[2] Preethi Srikanthan, MD of the University of California Los Angeles, USA

010112 Blood pressure, daily walking and the connection with being overweight

Blood pressure, daily walking and the connection with being overweight

If you are overweight, then daily walking may not dramatically decrease your blood pressure. The healthy benefits that walking has on the blood vessels of a normal weight person may be lost on the overweight individual.

In general, terms this means that your arteries are not widening and the blood flow is not improved with walking, thus your blood pressure may not change to more optimum numbers.

Researchers at the University of Texas Southwestern conducted a study that analyzed over 35,000 Caucasian men and women. Each person in the study had regular checkups that included measurements of their Body Mass Index (BMI), and readings of their systolic blood pressure each visit. Additionally these participants exercised at each visit so their fitness levels could be assessed. The results may give anyone who is overweight a reason to reassess their situation.

The results were published in the American heart journal and they revealed that a normal weight person had an average of 12 mmHg lower systolic blood pressure than one who was obese. The blood pressure of the fittest was only 6 mmHg lower than for those who were least fit. Still, that wasn’t all they found.

After analyzing the blood pressure, BMI, and fitness data of the participants, they found that physical fitness was an important element in lowering blood pressure in those of a normal weight person. However, it was not as effective of a component in those who were overweight. Interestingly enough, many in this overweight group were physically fit yet their blood pressure was still high.

The take-home message here certainly indicates that diet alone may not help lower your blood pressure. The combination of losing weight, by engaging in regular exercise, and calorie counting will need to be in place before you begin to notice the beneficial effects of exercise on lowering your blood pressure.

Sport and lifestyle activity-range of motion exercising from the files of the Explosivelyfit Strength Training Gym

Sport and lifestyle activity-range of motion standardized degrees of movement, commonly referred to as the range of motion (ROM). The stronger you are within these ranges, the better protected you will be in preventing injuries from occurring. Therefore when doing your exercise routine keep in mind the following two guidelines:

1. You gain the most strength within the range of motion (ROM) at which you exercise.

2. The smaller the range of motion you in the joint, the less will be the carry over strength throughout the rest of the movement.

The basis of every quality strength training or fitness program relies, in part, on these two premises. As an example, let’s look at the squat while explaining these principles.

Many lifters do short range squats, known as high squats, in the gym. They get into a machine or in rare cases under a bar and drop down a few inches and call it good. In many instances this isn’t even to a parallel position, let alone below parallel where they should be before starting back up again. Depending on the load of the bar or on the machine, strength may be increased within this small range of motion but its unlikely this will happen.

This range of movement is too little and does not support normal living activities such as sitting down in a chair and then getting back up. If the strength is not developed within a range that is vital to living an active lifestyle then it is not useful. This group of fitness enthusiasts would be better served by going deeper in their squats, thereby getting a transfer of useable strength into their daily lives. This naturally leads in to the second principle.

An individual or strength athlete will become stronger when training the full range of motion. This expands the strength curve and transfers more useable muscle activity across greater degrees of the joint angle. Greater degree angles of strength protect the joint from injury, especially at the far ranges of motion.

The take home message is don’t cut yourself short with limited range of motion exercises.

Danny M. O’Dell, MA. CSCS*D

Motor unit recruitment 09038

Motor unit recruitment

 The size principle states that slow fatigue resistant motor units are recruited first. This theory serves to demonstrate the relationship between the motor unit twitch force and the recruitment threshold of the fibers.  For example these first muscle fibers are not able to sustain a lasting power output and give out rapidly. They do not have the ability to produce great force. Thus after lifting a certain number of repetitions the original fibers are fatigued and not producing the necessary force to continue. New fibers are then called upon to lift the weight. These new fibers are faster and much more powerful but also fatigue much quicker than the original fibers. These soon become exhausted and of limited use in the lifting process. But the advantage of this recruitment process is the majority of the muscles’ fibers have contributed all they can to the lift.  In other words the fibers have all been exhausted and will have to repair the damage caused by the lift in order to become stronger and better able to tolerate the resistance. The next time this load is placed upon them, they will have accommodated and grown stronger.  

Training hint:

 

Training in such a manner as to inhibit the weaker fibers and going straight to the fast acting powerful ones is the key to instant and explosive force and power. Conditioning the CNS to bypass the non-power fibers occurs in some of the elite strength athletes. This takes the body a long time to make this adaptation and requires a deep dedication to the strength sport-more so than many people have at the lower levels of participation.

There is a tremendous amount of strength knowledge and information on the explosivelyfit articles page just waiting for you to read, absorb and put to use in your training program.  

Adrenaline lifting 06038

Adrenaline[1] lifting

Lifting more than normal is not unusual under certain circumstances. This is frequently seen on the platform by athletes who make excellent use of their powers of generating positive result producing psychological and physical energy. In the gyms though, unless testing for a one repetition maximum, this is not a good training method.

The release of adrenaline, a hormone secreted by the adrenal medulla when stimulated by the central nervous system responding to stress, comes with limitations. It is not produced in great quantities and what is there is in limited supply until the body manufactures more over a period of time. If this is used too often, and excessively, it will eventually cause the body to use it but not realize the benefits.

This happens because the body begins to tolerate the initial stress response that caused the secretion in the first place and then disregards it. But the substance has still been released into the system. An increase in heart rate, blood pressure, carbohydrate metabolism and greater heart output results. All of which are stress responses. Essentially the body habituates to the influx of adrenaline and the energy that it provides is no longer realized by the lifter.

Left unattended these cause high blood pressure and heart problems.

http://www.explosivelyfit.com/

 


[1] A hormone secreted in the adrenal gland that raises blood pressure, produces a rapid heartbeat, and acts as a neurotransmitter when the body is subjected to stress or danger