MASS versus STRENGTH !!
mass, strength, fitness, muscles
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The training methods for strength and muscle mass are similar in that they must both include resistance work at an elevated intensity level. Strength fibers Fg ( fast, glycolytic) require a significant higher intensity. Mass fibers Fog (fast, oxidative, glycolytic) have the ability to utilze oxigen at a more efficient rate, thereby enabling it to contract quickly and be somewhat fatique resistant. It also has the greatest capacity for size increases.
It's actually the time the muscle spends in maximal exercise that's the true determinant of the primary fiber type. For optimal strength development the exercise should be around 90 % anaerobic, or no more than a total of 15 seconds of actual performance time during any work set. For muscle mass, the optimal energy production is 66 to 85 %, or between 30 and 60+ seconds of performance time.
If your interested in muscle mass, your focus should be total tension time - at a maximal paced intensity - rather than counting reps. Again each set should last 30-60+ seconds.
If your interested in strength you should concentrate on quick, explosive sets with a short rest/pause between reps.
FOCUS ON RESULTS !!
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on 5/30/2008
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8.7
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Pet Peeves Number 1 & .....
etiquette
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I have NEW Health Club pet peeves that perhaps you can relate to ...
1. Personal trainers who don't put back their equipment. They of all people should know better !!
2. People who talk "GREEN" and don't turn the shower all the way off. Whats with that !!
3. People who are too busy talking to spot for you. Say what ??
4. People who HOG a machine, bench, etc. Planting roots ??
5. People who take short cuts across a basketball court, have to park "close", or whatever. Your at a Health Club (fool).
6. People who are too lazy to shower before going into the pool. Yuck - give me a break !!
SORRY TO VENT - FEEL FREE TO ADD YOURS !!!!!!!!
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on 5/30/2008
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13
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Stress Causing Catabolism !! Stay Healthy !!
stress, health, ideas, muscles
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In our current high-stress culture, the bodies stress response is activated often. Stress episodes causes your body to pump immense amounts of CORTISOL into your bloodstream, which helps your system break down tissue, including muscle, for immediate energy. Any stress can cause it, from high-intensity workouts to not eating to relationship problems to deadlines at work to final exams.
Coritsol is an important hormone in the body, secreted by the adrenal glands and involved in the following functions: proper glucose metabolism, regulation of blood sugar, insulin release for blood sugar maintanence, immune function and inflammatory response. Cortisol prevents natural growth hormones from acting anabolically, so it's said to be catabolic. While cortisol is an important and helpful part of the bodies response to stress, it's important that the body's relaxation response be activated so the body's functions can return to normal following a stressful event. Higher and more prolonged levels of cortisol in the bloodstream have negative effects, such as: decreased muscle tissue, decreased bone density, impaired cognitive performance, suppressed thyroid function, blood sugar imbalances such as hyperglycemia, lower immunity and increased abdominal fat.
Learn to relax your body with various stress management techniques and make lifestyle changes in order to keep your body from reacting to stress in the first place. STAY HEALTHY - CONTOL YOUR STRESS !!
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on 5/16/2008
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0 |
7.1
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Pre - & Post - Exercise Eating !!
carbs, fitness, diet, health, recovery
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Research has shown that eating within 30-60 minutes after your workout helps to improve muscle recovery and speed up repair. Eating both carbs and protein after working out is important in order to replenish glycogen stores and provide your muscles with the nutrients they need to repair and growth. As far as quantity goes, your body can only process around 400 calories at a time so any extra calories will get stored as fat regardless of how hard you worked out. Which is why eating small meals every 2-3 hours is often recommended.
Before working out a high-carb, low fat snack is easily digested and normalizes blood sugar. Your snack can be a liquid meal such as a fruit shake (my Frozen Banana Frosty in my recipes works well). Foods high in protein may linger in the stomach for some time, depending on how much you ate. Large meals can take up to six hours to empty from the stomach. So avoid a large meal before a workout.
Eating right is more than dieting and what you eat - its also WHEN and what you eat !!
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on 5/13/2008
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13.1
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IS GENSING FOR YOU ??
antioxidants, health, fitness, ideas, diet
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Ginseng is a general name for a class of naturally occurring steroidlike compounds that contain a steriod nucleus bonded to a sugar molecule and an alcohol (or phenol) group. The Chinese, for thousands of years, have taken ginseng in one form or another as a rejuvenating tonic. Ginseng is not a medicine or drug. It is a natural food which contains more than thirty active ingredients working synergistically to produce ginseng's many health benefits. Ginseng is rich in germanium, calcium, magnesium, iron and B vitamins.
Ginseng is available in liquid and powder form and is approved (as a water extract) by the Food and Drug Administration for use in beverages such as tea. Ginseng is also an antioxidant that can quench free-radicals, thereby preventing premature aging and destruction of healthy cells and tissues.
Some studies have demonstrated that prolonged and excessive use of ginseng led to high blood pressure, insomnia, skin rash, and diarrhea. The studies noted that participants were taking other stimulants at the time such as caffeine and may indicate that those persons who use one or more natural stimulants, such as caffeine, should not take ginseng as well.
The mystique that surrounds ginseng has stimulated great interest amoung athletes in search of ergogenic aids because it may offer athletes a competitive edge when properly used. However, consulting with your physician before supplementing your diet with ginseng is advisable.
Some beneficial efects of Gensing are :
Purifies the blood of toxins, lowers Bad cholesterol LDL, increases Good cholesterol HDL, lowers high blood sugar, prevents cellular damage from oxidation, increases production of red blood cells, increases physical stamina and strengthens the immune system.
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on 5/8/2008
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23.7
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Sports-Care Experts Call it " RICE " !! Facts & Antioxidant Info !!
health, fitness, injury, antioxidants, diet
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R I C E = Rest, Ice, Compression, Elevation (of the injured area - usually above the heart if possible).
Rice is self explanatory but what should be recommended along with RICE is :
1. A fat-restricted diet
2. Antioxidant therapy
Antioxidants inhibit the excesive production of the free-radical particles that can INJURE, AGE, and even KILL healthy cells. A high-fat diet means a high free-radical potential in your body. The more fat you eat - especially the unsaturated type - the more free-radicals your body makes, and the longer an injury takes to heal. High-fat diets AGGRAVATE SPORTS INJURIES AND NEEDLESSLY INCREASE HEALING TIME !!
Beta carotene, ascorbic acid, and dl-alpha tocopherol are among the most common and most powerful antioxidants. A chemical class that also includes some food additives, preservatives, amino acids, and a number of prescription drugs used to treat health problems.
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on 5/5/2008
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7.9
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ARE YOU GETTING ANY ...... ?
health, self esteem, self image, ideas
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Or giving AFFIRMATION ? Affirmation is an approval, confirmation, compliment or a positive declaration. We all need to receive from the special people in our lives positive feedback. However; we also need to give affirmation to our special people, friends, etc. It does not matter if you see yourself as intelligent, beautiful, successful, healthy or whatever, we all need to hear positive comments from others for our self esteem and self image. Human nature.
So I challenge you to look for opportunities to give someone AFFIRMATION !!
The benefits of creating powerful affirmation are:
Developes positive thinking.
Boosts creativity.
Better health.
Focus on achievements.
Inner peace.
Eliminates stress.
Creates fulfilling relationships.
Improves communication skills.
Self esteem is how you feel about yourself. Self image is about how you see yourself and how you believe others see you. We all need to HEAR and GIVE positive approval benefiting ourselves and others. You will find its CONTAGIOUS !!
PASS IT ON !! THANKS !!
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on 5/1/2008
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1 |
17.2
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