Tag Archives: strengthening

Seniors – Reduce Your Risk for Falls

Source:  Centers for Disease Control and Prevention

 

Did you know research has shown that strengthening exercises are both safe and effective for women and men of all ages, including those who are not in perfect health?  In fact, people with health concerns—including heart disease or arthritis—often benefit the most from an exercise program that includes lifting weights a few times each week.

According to scientific research, exercise can slow the physiological aging clock.  While aerobic exercise, such as walking, jogging, or swimming, has many excellent health benefits—it maintains the heart and lungs and increases cardiovascular fitness and endurance—it does not make your muscles strong.  However, strength training does.  Studies have shown that lifting weights two or three times a week increases strength by building muscle mass and bone density.

One 12-month study conducted on postmenopausal women at Tufts University demonstrated 1% gains in hip and spine bone density, 75% increases in strength and 13% increases in dynamic balance with just two days per week of progressive strength training.  The control group had losses in bone, strength, and balance.  Strength training programs can also have a profound effect on reducing risk for falls, which translates to fewer fractures.

Benefits of Strength Training

There are numerous benefits to strength training regularly, particularly as you grow older.  It can be very powerful in reducing the signs and symptoms of numerous diseases and chronic conditions, among them:

  • arthritis
  • diabetes
  • osteoporosis
  • obesity
  • back pain
  • depression

So what are you waiting for?  Consult your primary care physician, get cleared to exercise regularly and go for it!

Remember: if you have not been working out routinely, start off slow and gradually increase the intensity of your exercises over a period of time.

Be safe and have fun!

Best regards,

Carolyn

 

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This policy is valid from 12 November 2009. I am C. Small, the administrator for this blog. For questions about this blog, please contact <a href=”mailto:cvsbushrod@exercise-and-nutrition.com”>cvsbushrod@exercise-and-nutrition.com</a>. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions. However, since I am an Affiliate of the advertisers in this blog, if you buy something I will get paid. The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content. Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products. The views and opinions expressed on this blog may not be my own, but I agree with them. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question. This blog does contain content which might present a conflict of interest. This content may not always be identified.

 

The Importance of Strength Training and Speed

Author: David Hornestrength_training2

Strength training is required to help develop a “base” from which an athlete can build upon and become faster. Strength is required before power training and it helps to lay the foundation for overall body conditioning. I have found that strength is the single most dominant factor in predicting and also improving speed. It is not the only factor but it is definitely the main one that can bring about the most significant results.

If you have not performed a regular strength training program before then you need to participate in a general total body program as this will lay the foundation for a more advanced speed program. This article assumes that you have already been involved in a strength training program and are ready to expand into the specifics of training for blazing speed.

There are various types of strength which will help you to understand how to specifically train for your sport of tennis.

Strength-endurance refers to the athlete being able to exert strength over and over many times. If an athlete lacks the ability to continually exert this strength then they will become slower in reacting to a certain situation. The best way to work on strength endurance is by performing circuit training.

Maximum strength refers to being able to exert the maximum force possible in a single contraction or movement. It is this type of strength that plays a significant role in developing that “explosive” component of speed. An athlete can work on this maximum strength by conducting a strength training program.

plyometricsElastic strength is a third type which refers to the athlete having the ability to overcome a significant force or resistance with a fast contraction. How does this relate to speed? Well, think about how soccer has become more physical or football with the known amount of sheer strength required to push away from a defender. This can help the athlete to become faster in their response to a situation and get a jump on their opponent. This contributes to an athlete being fast and responsive to a certain situation. An athlete can work on developing elastic strength by working with medicine ball, performing various weight training exercises and a series of plyometric exercises.

Precautions for strength training include conducting a complete “needs analysis” for each individual, avoiding excessive loads on the body, avoiding over training (leads to overuse injuries)and avoiding training errors and using poor technique. Be sure to follow all guidelines and train with a partner if possible (for motivation and for spotting)

Principles of Training include the following: Frequency is how often you workout, intensity is how hard you work out or the effort you put into your work. This is expressed as a percentage of 1RM (maximum repetition). Time is how long you work out for(e.g. 45 minutes).Progression refers to a gradual increase in repetitions, sets, or resistance that allows for adaptational changes. Specificity is about training the body part or system specific to those used in your sport.

If you have access to a gym facility then you can develop a strength training program utilizing the equipment available. For those coaches or athletes who do not have access to a gym, you can design a program using a combination of the exercises included using an athlete’s own body weight for resistance.

Make sure that you include a variety of exercises that cover the lower body, the core and the upper body. Neglecting one area can create imbalances that will likely lead to injury.

How Do We Get Stronger? We get stronger by continually overloading the muscle and forcing it to grow stronger in order to cope with this increased load. When you hear coaches talking about a “maintenance phase” during their competitive season then they are often referring to maintaining the load placed upon the muscles. Whereas as during the pre-season the athletes were constantly striving to increase the loads placed on the muscles.

There are several methods when it comes to basic strength training. These include free weights such as barbells and dumbbells which are common in gyms and homes, using fixed machines such as universal machines, using your own body weight for resistance such as performing push-ups and squats, partner assisted exercises where your partner is the resistance, various forms of circuit training which involves performing a series of pre-defined exercises in rapid succession.

These are methods used for general strength training especially when the athlete lacks the appropriate resources. Our strength training exercises are more specific and cover a variety of methods but all aim to train specifically for the demands of tennis.

Many tennis players have to travel and this is where having the option to perform exercises using your own bodytennis player weight can come in handy if this is your only option for strength training.

Repetitions – When conducting your initial strength training program for overall body conditioning and preparation for more advanced exercises I want you to work in the 10-12 repetition range. This allows you to develop muscle size and endurance but most of all it doesn’t place too much stress on your body which would likely lead to injury. You should be pushing out that last repetition, if not then increase the weight.

Once you have completed at least six months of a general weight training program then you can move onto the specifics that will really help you to become faster.

To achieve maximal results and adaptations you will want to train in the repetition range of 6-8 repetitions. This will help to achieve maximum strength and muscle growth. Every two to three weeks I want you to include a heavy day in your training which will consist of performing the same exercises but now in the 4-6 repetition range. It is important to perform these fewer repetitions with exercises that you have been doing for a while. This is a gradual progression. These heavy days will really help to overload and stimulate the muscles.

Sets – During your initial general strength training program I want you to perform 3 sets. The goal should be to push out 10-12 repetitions in each of these three sets. Remember that the main goal of a general strength training program is to prepare the body for the more strenuous activities placed upon it in the power and advanced training programs. If you have already been involved in a strength training program then you need to move on to a more intensive strength training program of 3 to 5 sets per exercise (include super sets into your programs)

Rest periods – During your general conditioning phase you will want to only rest for 1-2 minutes between sets.

When you have moved on to the more intensive program you will need to increase your rest periods to at least two to three minutes (due to using heavier weights and performing fewer repetitions). Anything less when maxing out will not allow you to fully recover in order to perform the next set for maximal gains. This increased rest period will allow the muscles to sufficiently replenish their ATP and creatine phosphate stores which will allow you to get better results on your next set.

Many power athletes will require rest periods of greater than 3-5 minutes. This is more specific but I am sure that you will have time restraints with your sessions.

Strength Training Program for Novice Lifters includes using a lighter weight, more repetitions, goal of becoming accustomed to strength training, fewer sets, divide into two sessions (upper body and lower body), conduct each session twice per week = 4 total sessions

Strength Training Program for Advanced and Experienced Lifters includes heavier weight, fewer repetitions, goal is to increase strength, more sets, three distinct sessions allowing for more emphasis on a specific muscle group, minimum of 72 hours rest between same muscles group work out, push out last few repetitions, increase weight if they are too easy!Introduce super sets, complete one heavy training session every three weeks, increase rest period between sets.

With frequency you should try to aim for at least three sessions per week with a minimum of two sessions.

Choice of exercises: To maintain motivation and prevent boredom change the exercises every 4-6 weeks. Refer to the article “Need New Strength Training Exercises to Add Variety to Your Programs?

The choice of exercises may be determined by the equipment available to you. If you have access a gym then they should have all of the required equipment. If not, then choose some of the body-resistance exercises or stability ball exercises.

Include a super-setting program for a 6 week period. Super-setting is where you complete a set with one muscles group and then immediately perform a set with another muscle group. For example: complete one set of dumbbell curls for the biceps and then complete one set of triceps extensions for the opposing triceps.

I strongly believe in keeping the repetition range between 6-8 as anything higher is not “overloading” the muscles. Every 2-3 weeks I want you to include one session of maximum lifting where your repetition range is between 4-6 repetitions. This will help to stimulate the muscles.

Always use a spotter and seek the assistance of a trainer to help you with technique. Remember that this is a general strength training program and change exercises every 4 – 6 weeks for variety and to stimulate muscles. Perform the general program for at least 6 months and allow for 48 to 72 hours rest between workouts. Start with a light weight and then progress to heavier weights and aim for a designated number of repetitions.

Include the following strength and power training exercises in your program for advanced players: BB and DB squats, squat3Snatch Squat, Power Cleans, Bench Press, Hack Squats, Leg Sled.

Characteristics of Strength Training Programs
Hypertrophy involves concentric and eccentric exercises, multiple sets for each muscle group (greater than 3 sets, short rest periods (less than 2 minutes, repetition range of 6-12, include super setting (same or opposing muscle groups), use a variety of exercises per muscle group, focus on muscle being trained and start with the larger muscle groups first.

Power involves multi-joint exercises (power cleans, multiple sets (greater than 4), longer rest periods greater than two minutes (need longer rest periods before next set), repetition range less than 6 per set, very high intensity (maximal effort), choose power exercises specific to the movements used in tennis, perform power exercises early on in a session (work assisting muscle groups second), power is similar to strength but you are adding the time factor, plyo-metrics are exercises where the muscle is contracted eccentrically and then immediately concentrically. Stretch shortening cycle.

Muscular Endurance involves tennis specific exercises, fewer sets (3 or less), moderate rest periods (2-3 minutes between sets), repetition range of 12-18, lower intensity (allows for more repetitions), lighter weights used for more repetitions,

Remember that these are directed towards become a faster athlete. Strength and Power is what is needed for speed. Be aware of your own current fitness status and design a program that suits your needs based on the above principles.

Article Source: http://www.articlesbase.com/sports-and-fitness-articles/the-importance-of-strength-training-and-speed-295204.html

About the AuthorDavid Horne is a former professional tennis player who has created several online sports web sites including Sports eBooks .You can also visit the global web site for Tennis Coaching at Global Sports Coaching

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This policy is valid from 12 November 2009. I am C. Small, the administrator for this blog. For questions about this blog, please contact cvsmall.small@gmail.com. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions. However, since I am an Affiliate of the advertisers in this blog, if you buy something I will get paid a small amount. The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content. Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products. The views and opinions expressed on this blog may not always be my own, but I agree with them. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question. This blog does contain content which might present a conflict of interest. This content may not always be identified.

If You Want To Prevent Arthritis, Exercise!

If You Want To Prevent Arthritis, Exercise!lens6639232_1251306676Exercise_Routines_for_Women_Intro

Author: John Hilaire

The causes of arthritis vary, but most researchers agree that one huge factor affecting the likelihood of developing arthritis is exercise and weight.  Prevention of arthritis could be as simple as increasing the amount of regular activity you do.  Exercise not only prevents arthritis from developing, but it can prevent the further decay of bones already affected by arthritis.

Many people are hesitant about arthritis exercise, however, especially if they already have arthritis.  Some think that exercise might worsen their symptoms; however, on the contrary, exercise has been shown to reduce arthritis symptoms.  The key to arthritis exercise is knowing what type of exercise to do then, you can begin steps toward prevention!

How Does Exercise Prevent Arthritis?

Exercise is a great way to prevent the development of arthritis.  Exercise accomplishes three main goals which can help to prevent arthritis: weight control, strengthening of muscles, and injury prevention.

People who are obese or overweight are more at risk for developing arthritis.  This is because excess weight puts additional stress on joints.  By losing a little weight, you  can reduce your chances of developing the disease by as much as 30%!

Strengthening muscles is another way exercise helps to prevent arthritis.  By strengthening your muscles, you are providing greater support for your joints, thus decreasing your risk.

Finally, exercise has been shown to reduce the likelihood of injuries, which is one of the main causes of arthritis.  By decreasing your risk of having a bone fracture of a torn ligament, you are also reducing your risk of developing arthritis.

What Type Of Arthritis Exercise Should You Do?

In order to prevent arthritis, the exercise you should focus on is both strength training and aerobic exercise.  Strength training, which uses tools such as plastic bands, can help to build muscle and decrease your risk of arthritis development.

Aerobic exercise, such as swimming and walking, can contribute to weight loss, which can also reduce arthritis risk.  While many might think that these activities would only worsen the effects of arthritis, no research has ever supported these conclusions.  Water aerobics are a great way to prevent the further effects of arthritis, because it provides aerobic exercise that is low impact.

Other activities, such as range of motion exercises and agility exercises, can help to prevent arthritis by keeping the joints limber.

A Healthy Life Style

While arthritis prevention isn’t the only reason you should exercise, it certainly is one of the most important.  Remember, exercise is good for you no matter what your condition, so begin reaping the many benefits of exercise today!

The Ultimate Secrets to a Flat Stomach and Six Pack Abs

Author: THOMPSON STEPHENStartanAbWorkout-main_Full

With this article, I want to show you why you might be struggling to lose that stubborn stomach fat that is covering up your abs. These are the main reasons most people just can not seem to get those six pack abs that everyone desires. If you haven’t already seen me around online somewhere, I’m the creator of one of the most popular abdominals and fat loss programs on the internet.

So in this article I want to highlight for you the main points and strategies that I use to make this program one of the most effective programs in existance for fully developing your abdominals as well as getting rid of that stubborn stomach fat that is covering them up.

Pay attention, because once you get this stuff right and start using these techniques regularly, you’ll be showing off your ripped abs in no time flat, whether it’s at the beach, at the pool, in the bedroom, wherever… Just think how great it’s going to feel when people are complimenting you on your washboard stomach!

Alright, here’s what make’s The Truth about Six Pack Abs different:

1. The main focus of this program is NOT abs exercises… And, better yet, this program consistently get’s better results by NOT focusing on abs exercises!

I know that sounds counterintuitive, but the fact of the matter is that abs exercises are ok, and you do need to do a certain amount of them to develop the abdominals as best as possible. But to be honest, most people that are trying to get better looking abdominals waste WAY too much time training the abs directly. What you really need to focus on is burning off the extra fat that is covering them up.

Let’s get this straight right now… Abs exercises do NOT burn fat away from your abs! This can only be accomplished through a much more effective full body training routine that maximizes both your metabolic response and your hormonal response to your workouts. This is the main focus of my Truth about Six Pack Abs Program.

Now don’t get me wrong. It wouldn’t be an abs program if I didn’t show you the most effective exercises for developing your abdominals. I also give you detailed instructions and photos on how to do them right. But like I said, the main focus of this program is the secret method that I use to compile the full body training routines and maximize your fat burning effect.

This is the main reason that this program will be much more effective for you than any other abs programs you’ve ever tried before. You’ve got my word on that.

2. This program uses none of your typical boring monotonous cardio routines.

In fact, you don’t have to do any typical cardio if you don’t want to! I actually recommend against it.

Seriously, almost every program out there tells you that you must do endless cardio exercise regularly to lose the body fat that is covering your abs. Most of them tell you to do 30-60 minutes of cardio exercise 3-4 days/week in addition to your strength training routines.

The truth is that this is not only unnecessary, but it can actually be counterproductive if you’re really trying to get as lean as possible, as quick as possible. I go into this in much more detail in the book, but basically this all comes back to the aspects of your metabolic rate, how much lean muscle you have, the hormonal response in your body from the exercise, and the residual calorie burn in the hours and days following your workouts. And normal boring cardio routines are all wrong when it comes to maximizing these effects!

Now you’re probably thinking that since I’m against typical boring cardio routines, then that must simply mean I’m a proponent of interval training. Yes, as a matter of fact, I believe interval training is MUCH better than typical cardio.

However, I also use a special exercise combination and sequencing in my Truth about Six Pack Abs Program that gets even more powerful fat loss and muscle defining results than interval training. And that’s saying something, because interval training kicks butt! You’ll find out how this system works inside the program.

Want proof that you don’t need typical long-duration steady-pace cardio?

Well, first of all, I actually took a course recently that was devoted to scientific research into why steady-pace cardio exercise is actually not that effective at strengthening the heart. The focus of the research basically boiled down to the fact that the heart needs to be trained in a wide variety of ranges to actually be truly strengthened and ready for all the various stresses that life throws at it. Not only that, but steady-pace cardio was also proven in the research studies to be far less effective in the long term at reducing body fat stores.

To give you a real life example… Personally, I haven’t done what most people would label “cardio” in probably well over 5 years, and I’m actually leaner now and have a lower bodyfat % now than years ago when I did cardio regularly. Not only that, but my heart is in the best condition ever, as I now consistently have the resting heart rate of an elite athlete at about 50 bpm (remember that lower is better). My resting heart rate used to be in the mid to upper 60’s years ago when I used to do typical cardio and strength training routines like most people do.

This improvement in both body fat % and reduced resting heart rate is the direct result of the unique training methods I used in developing the programs in The Truth about Six Pack Abs.

3. This program does NOT revolve around having to use supplements or “fat-loss” pills.

Trust me when I say that for the most part, about 95% of supplements are a complete waste of your hard earned money. I’ve been approached by supplement companies in the past looking for me to promote their products for them, and offering me a lot of money to do so. Well, you know what I do? I tell them to shove it! Seriously, I won’t promote something to my readers that I don’t honestly believe in.

The fact is, I’ve learned over the years through my own experience, as well as hundreds of my clients and friends experiences with supplements, that they are really just selling you the dream that their pill or powder will be some “magical” solution to your struggle with getting that lean ripped body that you’ve been wanting for years. In reality, most supplements do nothing at all to help you improve your body.

Don’t get me wrong… I’m not totally bashing supplement companies, but like I said, about 95% of the products they promote are worthless, and won’t create any noticeable changes in your body. I will admit that there can be a place for meal replacements for people that can’t find the time to prepare or pack all of their real food meals. I also admit that I do think a high quality, fast digesting protein like whey protein can be useful to mix into your post-workout smoothies.

But the fact is that real food is always better for you than processed supplements (as long as you pick the right “real foods”). Anybody that tells you otherwise has either been brainwashed by all of the propaganda and super-hyped up ads that the supplement companies have spread throughout every magazine on the planet, or they have financial ties to selling supplements in some way themselves.

I have dedicated myself to not being lured into the lucrative world of selling supplements. Even though I could make a lot more money selling supplements than by selling my abs program, it’s just plain against my morals to rip people off like that.

Frankly, it amazes me that most people are more willing to spend $30, $40, even $50 or more on a bottle of pills or powder than to spend $30 on a comprehensive training and nutrition guide like this Truth about Six Pack Abs program, which will set them up for life on training programs and dietary secrets that will keep them lean and ripped for life. The only thing that bottle of pills or powder is going to do is give you expensive urine! You make the choice.

4. This program does not revolve around using any fancy “ab machines” or “ab gadgets”.

In case you were suckered into buying any of these worthless ab belts, loungers, rockers, or any other worthless ab gadget or machine, I have bad news… You were ripped off!

The truth is that most of these machines and gadgets are not the best way to develop the abdominal muscles. Sure, some of them may help a tiny bit with strengthening the abdominals, but they are far less effective than some of the best floor, hanging, and standing abs exercises.

Also, more importantly, virtually all of these abs machines, belts, and gadgets do absolutely nothing to burn fat off of the abdominal area!

Again, losing the fat that’s covering up your abs can only be accomplished with a smart nutritional program, and a well designed progressional training program that increases your metabolism and stimulates your fat-burning hormones in your body. Achieving this is simple once you understand the secrets I reveal in the Truth about Six Pack Abs program.

5. This program does not include some sort of fad diet or gimmicky diet trend.

None of that here. I promise you won’t be given any more crap about needing to eat “low-carb” or “low-fat”, or low or high anything, for that matter. The nutritional secrets I reveal in this program go against all of the authors and companies out there that are trying to lure you in with another one of their gimmicks.

The fact is that they need to come up with some sort of different “angle”, so that their diet program appears unique and gives the media something to talk about. That’s why there’s always some gimmick, like low-fat, or low-carb, or high protein, or the “colors diet”, the “low glycemic index diet”, the fasting diet, the cabbage diet, and so on.

Instead, I wanted to give you the truth about what it really takes to eat a nutritious diet that not only will have you burning off that stubborn belly fat, but will also have you feeling full of energy every single day. If you don’t already feel energetic and alive every single day, then you are missing out, because it is an awesome feeling!

The great thing is that once you start eating balanced and healthy all the time, you virtually eliminate cravings altogether. Personally, I used to crave sweets constantly before I adopted the nutritious diet that I currently eat. Now, I can honestly say I can’t remember the last craving I had. It had to be more than 5 years ago… no joke!

Not only that, but I actually enjoy everything I eat way more than I used to years ago when I ate a lot of junk. Does that mean that I never eat burgers, or pizza, or beer? Of course not… We all have a social life. In fact, there are actually very healthy ways and variations to preparing healthier burgers and healthier pizza that I occasionally use.

I hope this article has given you some insight as to where you may be going wrong with your exercise and nutrition plans in striving for those elusive abs. See below for more info on losing stubborn stomach fat and developing ripped six pack abs.  Check out the  Truth about Six Pack Abs Program  for more tips on six pack abs program.