Building Your Best Body - The Intensity Factor
exercise, lifting, reps, effort, intensity
|
Ever feel like all the work you put into attaining your 'best body' just is not cutting it? Here you are dragging yourself to the gym, running on the treadmill, slaving away with dumbbells, barbells and machines that resemble some sort of medieval torture device and none of it is working. You can't seem to lose any more body-fat, build any more muscle or increase your strength beyond what it's been for the past few years.
You ask yourself, "how could this be, I train hard...don't I?" How hard--or more appropriately--how intensely you exercise, is the biggest determinant of your success. If you are truly training hard (intensely) then you will, without question see some substantial improvements in your physique, your strength and the way you feel. The trouble is most people measure 'how hard' they are training by 'how much' work they are performing.
Just because you exercises 6 days a week for an hour and a half each time does not necessarily mean you are training hard. In fact if training this much or something close to this much you are probably not training hard at all.
Intensity (as defined by the International Association of Resistance Trainers) is" the possible percentage of momentary muscular and volitional effort exerted." Basically, intensity refers to how strenuous an exercise is at any given moment during a set.
The only problem is that a person's percentage of effort can only be measured accurately at two specific moments. When they are exerting no effort at all (zero) or when they are exerting all their effort (one-hundred percent). A person's intensity is at one-hundred percent when they've reached momentary muscular failure or fatigue. This is when another repetition can not be completed through its full range of motion and with good form despite all of the physical and mental effort the person puts forth.
It should be noted that it is not known precisely how much intensity is actually r... read entire entry
|
|
|
on 3/29/2008
|
|
0 |
8
|
|
Workout Schedule - Write it Down
workout, schedule, goals
|
No one here will refute the importance of regular exercise, but how often do you give your workout serious, thoughtful planning? There are several reasons why putting your workout schedule in writing is a good idea. 1.Putting it in writing implies commitment. If you and others see it you're less likely to blow it off simply because you don't feel like working out.
2.Seeing it on paper (or your calendar or spreadsheet) allows you to see if you are working all muscle groups on a rotating and regular basis.
3. You can also check to make sure that you are incorporating both aerobic and anaerobic exercise in to your regular routines.
4. A workout schedule also helps you assess progress toward your fitness goals. Even if the scale, the tape measure, or the mirror says otherwise, when you see it on paper you know you're actually doing something and encourages you to press on, strive for more: run a greater distance, increase the amount of weight oryour number of reps....
Plan out your workout routine the same way you plan for anything else in your life. You'll be surprised by how powerful and effective something as simple as writing down your routines can be.
|
|
|
on 3/27/2008
|
|
0 |
19.2
|
|
Healthy Diet Tips for Busy Women (no offense, guys, but we're the ones with the extra layer of fat)
women, health, diet, protein, supplements
|
The following healthy eating tips will help you feel great, look great, carry out every-day activities better and empower you to keep it up for many years to come.
Poor health for most women is the build up of poor life-long nutrition choices and the lack of exercise, both cardiovascular and weight exercise. If you make good choices now and exercise on a regular basis, you're less likely to become a strain on the health system years later.
And it’s been proven over and over for many years that women who do make these good choices tend to be healthier and live longer.
You’ve probably heard most nutritionists say that breakfast is the most important meal of the day. And it is because if you eat breakfast you’ll not only gain fuel for a high-energy and productive day, but you’ll also have a tendency to make better food choices during the remainder of the day.
The mistake most women make when making a choice for breakfast is to just eat cereal. And it doesn’t help with all of the commercials out their telling us that cereal is all you need.
Yes, cereals rich in fiber like bran flakes, oat bran, all-bran, and raisin bran are very healthy for you. And most types of cereal with a banana, strawberries, low-fat milk etc are very good for you.
But it's important to know that while they may contain ample carbohydrates, calcium, fiber, other nutrients, are low in fat and easy and quick to make, they don’t contain nearly enough protein.
And it’s the protein that’s more than likely the missing ingredient in your diet.
Your muscles need protein, and cannot function properly without it. Women who attempt to lose fat and/or tone up their muscles, will get the best results when they consume an ample amount of protein with breakfast. But it difficult to get good quality protein during breakfast, unless you were to eat a bunch of eggs and bacon, which of course would lead to a whole ... read entire entry
|
|
|
on 3/26/2008
|
|
0 |
11.3
|
|
Fitness Do's Don'ts
healthy habits, moderation, variety, intensity, hydration
|
Whether you're just beginning your quest toward becoming fit or have been exercising for as long as you can remember, these useful hints can help you develop and maintain healthy exercise habits and minimize your risk of injury.
DO Start Off Moderately
Work your way into a routine. Going overboard after a long respite from exercise may result in injury, or at least disappointment.
DON'T Over-Exercise
For maximum benefit at minimum injury risk, the body needs to rest and recover. At least a 24-hour rest after heavy muscle strain is advised. Stagger workouts between heavy and light strain. For example, you can alternate a weight training routine with biking.
DO Warm Up and Cool Down
A low-impact warm-up before any exercise is essential. It warms the muscles, makes them more limber and easier to stretch, which results in a better workout. It also helps to prevent injury. Cooling down after exercising is also important as it relaxes the muscles, lowers the heart rate, and helps the body to recover from the stress of a workout. It'll make you feel better immediately after the workout, and the next morning.
DO Stretch
Flexibility is one of the most important factors of fitness. Stretching before, during and after a workout will result in better performance, good posture, fewer injuries, and overall better fitness.
DON'T Push an Injury
Listen to your body. If you feel pain, stop. Muscle and joint pain can mean many things -- pushing a small hurt can lead to big problems later on. If pain persists more than a few days, see a doctor.
DO Consult a Trainer
If you belong to a gym, you may have the opportunity to consult a certified trainer. He or she can help you craft a reasonable workout plan, tailored for your goals. A trainer can also teach proper form with exercise equipment. Even if you are experienced, bad habits can be developed.
read entire entry
|
|
|
on 3/24/2008
|
|
0 |
5.5
|
|
Nike +
running, data, challenge, motivation
|
Just wondering if anyone here uses this device to track running progress? A friend of mine just bought one and sent me his data, and now I SO want one. If there are some users here, I'd welcome honest reviews of this product. Do you like it? Is the data it collects helpful to you as an athlete? Do you find you push yourself harder? Are you challenged by other athletes who use the product? Thanks in advance!!
|
|
|
on 3/24/2008
|
|
0 |
7.6
|
|
Gone Bananas!
bananas, mood, nutrition, diet
|
I never begin my day without one!
A banana is the most unique of all fruit because unlike any fruit it does not come from trees at all but from large plants that are giant herbs and are related to lily and orchid family.
In order to have a healthy lifestyle, you have to meet your daily requirement of five fruits and vegetables. Bananas are a perfect part of your diet and they are the most popular fruit in America. Bananas are available all year and they are a great source of instant energy whether you are watching your diet or just trying to eat healthy. Like other fruits and vegetables, bananas contain no fat, sodium or cholesterol. It is a known fact that a low fat, balanced diet rich in vegetables and fruit may reduce the risk of heart disease and certain types of cancer.
Bananas are rich in vitamin B6 and they are a good source of fiber, vitamin C, magnesium and potassium. Lack of B6 in a diet can cause weakness, irritability and insomnia. The potassium found in bananas helps to regulate blood pressure and may reduce the risk of high blood pressure and stroke. Potassium is also essential for helping muscles to contract properly during exercise and reduces cramping up. A medium-sized banana provides 400 mg of potassium -11% of daily value- and contains 110 calories and 4 grams of fiber. Bananas also contain plenty of carbohydrates which are the body's main source of energy. They are also easy to digest.
Because of their great taste, they can also serve as a substitute for sweets and satisfy sugar cravings.
Research also shows that serotonin and norepinephrine in bananas may naturally help sufferers overcome depression. They are the good mood food.
Convenience and nutritional value of bananas make them a good post-exercise snack. During long exercises your body loses vitamins and minerals and a banana replaces these nutrients as well as giving you the ene... read entire entry
|
|
|
on 3/22/2008
|
|
0 |
14.3
|
|
Why Should I Crosstrain?
crosstraining, fitness, workouts
|
After years of running the same course at the same distance, not only had my muscles reached a plateau, I found I was rather bored doing the same routine.
Crosstraining works muscle groups that have been neglected by an athlete stuck in a single-exercise rut and adds variety and interest to your workouts.
It’s a great way for any level of exerciser to make sure they get a well rounded workout, to challenge your body in all directions, to reduce the risk of injury, to see faster results, and TO AVOID BOREDOM!!
If you are dedicated to having a fit and healthy body, it is important to vary your exercise routine whether you are a beginner or a professional. Learning a new skill or strengthening neglected body parts opens up a new world of possibilities. After months of the same workout, your body becomes efficient performing the same movements; rather than continuing to improve, you will simply maintain. So to reduce the risk of overuse-injury, expand your training. Challenge yourself, and I guarantee you will see an improvement in both your mental and physical fitness. It's spring! Now's a great time to get outside and try something new and fun.
|
|
|
on 3/22/2008
|
|
1 |
9.2
|
|