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Posts Tagged "exercise tips"

Basic Rules of Strength Training (Part 1)

Basic Rules of Strength Training (Part 1)

Rule 1: Develop Joint Flexibility Most strength training exercises use the full range of motion of major joints, especially the knees, ankles, and hips. Good joint flexibility prevents strain and pain around the knees, elbows, and other joints. The way to develop joint flexibility is to ensure that adequate stretching exercises are performed on training days Rule 2: Development of Ligament and Tendon Strength Strength of the muscle improves faster than tendon and ligament strength. Overlooking the overall strengthening of the ligaments is the main cause of injury. Most injuries are not in the muscle but in the ligaments. Tendons and ligaments grow stronger through anatomical adaptation to training. Progressively increasing the load used in training improves the visco-dynamic movements and allows them to better accommodate high tensile loads such as dynamic movements, plyometrics and maximum strength training. The primary function of a tendon is to connect muscles to a bone. Tendons also transmit force from muscle to the bones so that movement can occur. The stronger the tendon is the greater is its capacity to store elastic energy. Tendons and ligaments are trainable. Their material and structural properties change as a result of training, increasing their thickness, strength and stiffness by up to...

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TRX Suspension Training

What is TRX suspension training? It allows for the explosive movement of plyometrics without the same stress upon landing. By adjusting the body position, the level of difficulty of a particular exercise changes as well. Making it appropriate for people at all fitness levels. TRX Core training is performed on the TRX Suspension trainer using your own bodyweight eliminating your need for bulky and expensive exercise equipment. TRX Core Training will increase your power centre by helping you to develop a strong core that will lead to stronger transference of power from your lower to upper body. When you use the TRX suspension trainer your entire core will be activated as a stabilizer in every TRX exercise! Many exercises include things like push ups, leg squats, chin ups, planks etc.. TRX is actually quite simple to use. Pretty much all you need to do is snatch the handles and move your body away from what is referred to as the “anchor point” to begin working out. The biggest benefit of TRX training is that it gives your core muscles and extraordinary workout. In addition, it also strengthens all of the stabilizer muscles in your body. This is truly unique and the only other exercise product that I can think of that does something similar to this is resistance bands. It’s for anyone: So, who should do TRX? Everyone! It’s beginner-friendly: Another reason to try a TRX class — it’s easy to tweak exercises to your own level of difficulty and ramp up when necessary. You determine how hard or how easy you really want to go. So really advanced or really beginners can work out in the same class and get what’s right for them.” The cardio-strength training connection: Don’t think it’s just your muscles that you’re working. TRX suspension training moves target different parts of your body while also raising your heartbeat. Many exercises done on the TRX suspension cables integrate so many muscles, which require oxygen. This increases your heartbeat and breath as you hold a move or do your reps, making many TRX exercises superefficient, integrated strength and cardio moves. It beats boredom: Two suspension straps — infinite ways to use them. You can do it...

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Benefits Of TRX Training

Unlike most machine exercises, many TRX exercises are three dimensional. Most gym machines are in the sagittal plane, which means you only move forward and back (bicep curl machine, a leg extension machine, a treadmill). But what are the benefits of TRX training? In real life, your body moves in all three planes: forward and back, side to side (frontal plane), and rotation (transverse plane). Because the TRX allows you complete freedom of movement, you can do BOTH traditional strength training/single-plane movements AND multi-planar/3D functional training. TRX BENEFITS FOR WOMEN It’s time to lose the fear of bulking up and gain slim, firm, toned muscles! Many women are doing cardio-only workouts, or using weights too light to do any good, because they are afraid of big, bulky muscles. The TRX allows you to build tremendous strength and power without ever bulking up, no matter what number of reps per set you do, and regardless of whether you do TRX by itself or in addition to traditional cardio. TRX Training provides the following benefits: • Core training: in this instance your body’s center of gravity is located just above the hips and along the middle of your torso. When you modify your position, the center of mass shifts accordingly. Your body will use its muscular strength and coordination to achieve the correct position during these movements. This controlled use of muscles leads to better overall muscle development and more unified strength rather than the very specific muscle build-up of weight training for example. TRX training body weights are designed and used to displace the center of gravity of your body on purpose in order to activate your core muscle structure for stabilizing and balancing the body. • Pulling exercises: these are the original body building methods. Through the use of pulling exercises, you are allowing your rear deltoids, hamstrings, biceps, traps, and forearms. Through the use of TRX training, you are using the entire body mass for pulling exercises in addition to any added weight load for increase in performance and difficulty which will include the entire posterior muscle group and better torso stability is added through better hip extension and the inclusion of back pulling. • Unilateral training: the...

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Why it can be dangerous to do twisting sit ups

Many people (Kevin W) do twisting sit-ups to target both the rectus abdominus (abs) and the obliques at the same time. Killing two birds with one stone? Makes perfect sense, but there’s a problem. It can be very dangerous to do twisting sit ups When you do a sit-up – or a full crunch where your lower back doesn’t stay flat on the ground – your lumbar spine rounds forward, which is called flexion. The problem is, spinal flexion puts a lot of pressure on the intervertebral discs. Which are located between each invertebrea and help to absorb shock. If a person constantly puts pressure on their intervertebral discs, it can cause microtears to form in the tissue, which can lead to a number of unpleasant back issues. But there’s one specific motion that’s far more dangerous to discs than flexion: flexion combined with rotation. Unfortunately, that’s the exact motion you’re doing when you do sit-ups with a twist. Flexion with rotation pushes the nucleus pulposus – the jellylike center – of the disc posterolateral (back and to the side), which is precisely where discs tend to herniate. Unless you actually want a herniated disc – and experience the numbness, tingling, and excruciating pain that goes with it – avoid sit-ups with a twist, or any spinal flexion combined with rotation. Best to do your normal Crunches on the Ball (Upper Abs) and Side Crunch on the Ball for your Obliques (Waist) 1. Swiss Ball Crunches 2. Side Crunch on the Swiss Ball  ...

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Exercise Tips for Optimal Weight Loss

Lift heavier weights. What I suggest is that the weights workout should be vigorous, with the number of repetitions kept at the low tomedium end of the scale between 8 and 12 RM. To remind you, the RM is the repetition maximum, which means the most weight you can lift forthis number of reps before fatigue. The 8-12 is within a range thatshould provide strength and bigger muscle growth, which is calledhypertrophy. If you go higher than this, say 15 to 20 repetitions to a set, or more, you are getting into the range where you would probably be better off doing cardio because the return on effort, the energy burn, is better spent jogging, cycling, stepping or rowing. At that number of repetitions you won’t build much muscle either, so very high-repetition training with weights has minimum value in my view. Do aerobic exercise. Considering how much energy you would use in an hour of either type of exercise, weights or cardio, you must do some consistent aerobic or cardio work to burn fat. Try high-intensity cardio. High-intensity exercise, even if only in short bursts, may rev up the metabolism and get that fat mobilized in the post-exercise period. Do some high intensity as well, but don’t overdo it, because burning the fat is a long-term project and you don’t want to get ‘burnt out’. A group exercise program such as a solid cycle spin class might match this requirement. In fact, I highly recommend group cycle spin classes where you are encouraged to go fast, yet with the option to slow down if you need...

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Tips to get you back in the gym (Part 2)

Tips to get you back in the gym (Part 2)

When you stop working out, it’s hard to get the motivation to start again, so here are our top tips you get you back in the gym: Enjoyment Before Effort – After you finish any work out, ask yourself what parts you enjoyed and what parts you did not. As a rule, the enjoyable aspects of your workout will get done and the rest will be avoided. By focusing on how you can make workouts more enjoyable, you can make sure you want to keep going to the gym. 1.     Create a Ritual – Your workout routine should become so ingrained that it becomes a ritual. This means that the time of day, place or cue automatically starts you towards grabbing your bag and heading out. If your workout times are completely random, it will be harder to benefit from the momentum of a ritual. 2.     Stress Relief – What do you do when your stressed? Chances are it isn’t running. But exercise can be a great way to relieve stress, releasing endorphin which will improve your mood. The next time you feel stressed or tired, try doing an exercise you enjoy. When stress relief is linked to exercise, it is easy to regain the habit even after a leave of absence. 3.     Measure Fitness – Weight isn’t always the best number to track. Increase in muscle can offset decreases in fat so the scale doesn’t change even if your body is. But fitness improvements are a great way to stay motivated. Recording simple numbers such as the number of push-ups, sit-ups or speed you can run can help you see that the exercise is making you stronger and faster. 4.     Isolate Your Weakness – If falling off the exercise wagon is a common occurrence for you, find out why. Do you not enjoy exercising? Is it a lack of time? Is it feeling self-conscious at the gym? Is it a lack of fitness know-how? As soon as you can isolate your weakness, you can make steps to improve the situation. 5.     Start Small – Trying to run fifteen miles your first workout isn’t a good way to build a habit. Work below your capacity for the first few...

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Tips to Get Back into the Gym (Part 1)

1. Don’t Break the Habit – The easiest way to keep things going is simply not to stop. Avoid long breaks in exercising or rebuilding the habit will take some effort. This may be advice a little too late for some people. But if you have an exercise habit going, don’t drop it at the first sign of trouble. 2. Reward Showing Up – “Half of life is showing up.” I’d argue that 90% of making a habit is just making the effort to get there. You can worry about your weight, amount of laps you run or the amount you can bench press later. 3.     Commit for Thirty Days – Make a commitment to go every day (even just for 20 minutes) for one month. This will solidify the exercise habit. By making a commitment you also take pressure off yourself in the first weeks back of deciding whether to go. 4.     Make it Fun – If you don’t enjoy yourself at the gym, it is going to be hard to keep it a habit. There are thousands of ways you can move your body and exercise, so don’t give up if you’ve decided lifting weights or doing crunches isn’t for you. Try Craig’s Spinning Class or Team up with a friend. 5.     Schedule During Quiet Hours – Don’t put exercise time in a place where it will easily be pushed aside by something more important. Right after work or first thing in the morning are often good places to put it. Lunch-hour workouts might be too easy to skip if work demands start mounting. 6.    Get a Buddy – Grab a friend to join you. Having a social aspect to exercising can boost your commitment to the exercise habit. 7.     X Your Calendar – One person I know has the habit of drawing a red “X” through any day on the calendar he goes to the gym. The benefit of this is it quickly shows how long it has been since you’ve gone to the gym. Keeping a steady amount of X’s on your calendar is an easy way to motivate yourself. I have a Calendar spread sheet if you need one. We hope you found our...

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Exercise Less for Weight Loss!

Finally some good news regarding weight loss… The latest advice on weight loss is to reduce the amount of time in the gym! This may sound strange and totally inaccurate, but researchers at the University of Copenhagen say that 30 minutes of rigorous exercise can be as effective as an hour for achieving weight loss. The study set out to discover if you can actually exercise too much. The researchers measured exercise duration and weight loss in 60 healthy but moderately overweight men aged 20 to 40 years. The men were split into three groups: ·         21 were assigned to 60 minutes of aerobic exercise comprising of a mixture of running, cycling and rowing every day. ·         21 were assigned to 30 minutes of aerobic exercise comprising of a mixture of running, cycling and rowing every day. ·         18 men were told not to exercise and remained sedentary throughout the study. The results found that the men who were active for 30 minutes daily burned 300 kcal per session and lost 3.6 kilograms in 13 weeks. Those who exercised for an hour a day burned 600 kcal and lost 2.7 kilos. Not surprisingly, the men who remained sedentary did not lose any weight. This study was published in the American Journal of Physiology. A possible reason for these results is that the participants who exercised for 30 minutes a day remained active throughout the day, whereas those who had a 60 minute workout were less active, as they were burnt out. This small study shows that there really can’t be many excuses not to exercise. 30mins of regular exercise is easily manageable for most of us. Other studies have also highlighted that shorter workouts can have beneficial results. Studies from the University of Bath and the University of Glamorgan backed this claim. These studies found that short bursts of exercise were more effective than hour long exercise...

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