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JUN
09

Injured During Exercise

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There’s nothing worse than getting injured during a training program or exercise session, especially when much preparation and planning has gone into getting started and you feel you are doing really well and making quality health and fitness gains. We can all benefit from developing an increased awareness of the many risk factors that can lead to sustaining such a frustrating injury.

I’ve had a few in my time playing sports, and perhaps you have also encountered at least one from the list below if you exercise on a regular basis.

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3303 Hits
FEB
25

Fitness after 40

agedfitness1

Conventional wisdom has it that the older you get the less strength and mobility you have. This belief was strengthened in previous studies that showed people over the age of 40 typically lost 8% or more of their muscle mass with each decade, a process that accelerates after age 70. Of course, less muscle mass means less strength and mobility, which as you age leads to less independence. It has also been linked to premature mortality.

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  3010 Hits
3010 Hits
NOV
10

Delayed Onset Muscle Soreness (DOMS)

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You have likely experienced the evil of delayed onset muscle soreness (DOMS) several times before. It is the intense feeling of pain in certain used muscles around your body after a hard workout.

It becomes most noticeable 2 – 3 days later when getting out of bed is suddenly a painful challenge, showering becomes a nightmare as we struggle to lift our arms high enough to wash above our hips and we might even have to slide down the stairs on our… well, you get the idea.

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  8216 Hits
8216 Hits
JAN
11

Muscles and Intensity on training

intensity1Intensity refers to load/weight and has been shown to have a significant impact on muscle hypertrophy and is arguably the most important exercise variable for stimulating muscle growth.  Intensity can be recorded as a percentage of 1RM and equates to the number of repetitions that can be performed with a given weight.

Repetitions can be classified into 3 basic ranges:

  • low (1–5)
  • moderate (6–12)
  • high (15+)

 

These repetition ranges involve the use of different energy systems and stress the neuromuscular system in different ways.  This variation of stress impacts the extent of the hypertrophic response.The use of high repetitions has generally proven to be inferior to moderate and lower repetition ranges in eliciting increases in muscle hypertrophy.  This means that a load less than approximately 65% of 1RM is not considered sufficient to promote substantial hypertrophy.  This is because the high rep training can bring about significant metabolic stress but the load is inadequate to recruit and fatigue the highest threshold muscle fibres.Whether low or moderate reps evoke a greater hypertrophic response has been a matter of debate as both produce significant gains in muscle growth.  However, the general consensus is that the moderate rep range of 6–12 reps will optimise muscle hypertrophy.

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  42913 Hits
42913 Hits
OCT
12

Losing fat and gaining muscle

fatandmusclesLosing fat and gaining muscle has nutritional, physical and psychological aspects. The following 15 strategies can help you reach your goals:

  • Increasing your protein intake helps protect muscles when calories are low and helps release stored energy.
  • Eating smaller meals more often provides a continuous flow of nutrients when calories are low. Foods high in nutrient volume but low in calories, such as spinach, broccoli and cabbage help you stay lean while feeling full. Beaten egg white expands for the same effect.
  • Eat more green leafy vegetables and fresh fruits to keep your body functioning and maintain your acid balance. Starches such as sweet potatoes, brown rice, quinoa, etc. Should be kept for post workout meals.
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50801 Hits
SEP
09

Abs workout training - Hanging leg raise

Hanging leg raise works the abdominal muscles, especially the lower abs.  It also trains your grip strength which you need it for many weight lifting workouts including pull up and bench press.

Womanraise Menraise

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  161736 Hits
161736 Hits
AUG
08

The Five Rules for a Muscled Body

From time to time, people are saying they find the perfect solution to "build" your body. But what about if you don't want to become a body-builder, but just get more fit and healthy? Let's see the 5 basic rules to fit your self up the easy way:

1.  Eat five times a day at 2-3 hour intervals. This keeps you saturated with the amino acids and glycogen from protein and carbohydrate sources that you need to push abnormal muscle growth. This also prevents muscle loss due to a bodily starvation reaction to heavy workouts.

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  101958 Hits
101958 Hits

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