Wednesday, July 11, 2012
Tuesday, July 10, 2012
TOTAL BODY PHENOMENON
Ever find yourself dazed and confused as to what kind of workout program works for you? Don't worry your not the only one. Nowadays there are so many weightlifting programs that the thought of were to begin can be daunting. Nothing is more challenging than finding the time to train efficiently. Many people are so quick to follow the first workout program they see without thinking about what they are truly looking for in their fitness endeavors.
Choosing the right muscle building workout can make all the difference. It's important that the time you spend in the gym is used wisely. There're many reasons why total body workouts are a great way to go, however I'm here to keep it simple with 3 easy to remember tips.
BREAKING THE HABIT
Switching it up a bit can help break through training plateaus. It's important that you always keep yourself full of fresh ideas. Making small adjustments such as changing different variables in your current workout reps, sets, and angles can make all the difference.
TRAINING TIME
Total body workouts work best for those who don't have the time to spend 4 to 5 days worth of training. Granted you'll probably find yourself in the gym slightly longer to get in a good over all workout, but who cares. It sure beats the traditional time consuming lower/upper body split.
BUILD LEAN MUSCLE
The reason why most people cannot reap the benefits of their current training program is due impart to muscular recovery rate. It's a well known fact that everyone is built differently and simply cant handle back to back workouts regardless if they're training different body parts. Maybe a day off between workouts is just what you need for maximum result, you'll never know till you try.
Choosing the right muscle building workout can make all the difference. It's important that the time you spend in the gym is used wisely. There're many reasons why total body workouts are a great way to go, however I'm here to keep it simple with 3 easy to remember tips.
BREAKING THE HABIT
Switching it up a bit can help break through training plateaus. It's important that you always keep yourself full of fresh ideas. Making small adjustments such as changing different variables in your current workout reps, sets, and angles can make all the difference.
TRAINING TIME
Total body workouts work best for those who don't have the time to spend 4 to 5 days worth of training. Granted you'll probably find yourself in the gym slightly longer to get in a good over all workout, but who cares. It sure beats the traditional time consuming lower/upper body split.
BUILD LEAN MUSCLE
The reason why most people cannot reap the benefits of their current training program is due impart to muscular recovery rate. It's a well known fact that everyone is built differently and simply cant handle back to back workouts regardless if they're training different body parts. Maybe a day off between workouts is just what you need for maximum result, you'll never know till you try.
Monday, July 9, 2012
PNF and DYNAMIC STRETCHING
To stretch or not to stretch? Most fitness experts nowadays will agree that static stretching before physical activity can actually be counter-productive, and potentially harmful. As an athlete, I am here to tell you that stretching is a vital part of any workout routine. In fact any injury that I have sustained during training came as a result of not taking the time to properly warm-up. What I will say on the issue is that overstretching before you partake in any activity can put you at risk of injury. Overstretching can enable you to extend muscles properly, making it harder to move as fast or freely.
The point of the matter is you should stretch, not because someone told you, but because there are many benefits that come along with it. Stretching gradually increases your body temperature, metabolic and heart rate, reduce friction on joints, allow proper length-tension relationship in muscle, reduce chances of sprains, and help your body adjust according to your activity.
Now we come to the issue as to what kind of stretching routine works best and how much time is necessary. Here are 2 types of stretching techniques that have support in the scientific world and are most commonly used by medical doctors, physical therapists, health professionals and personal trainers such as myself.
PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION
PNF combines isometric, static, and passive stretching to improve flexibility. This technique includes passively bringing the target muscle into a stretched position followed by an isometric contraction of the target muscle. The target muscle is then further moved into a new stretching position. The goal is to contract long enough to elicit the Myotatic Stretch Reflex of the target muscle prior to moving into the static stretch.
Isometric Contraction Time: 6-10 seconds
Static Stretch Hold Time: 30 seconds
Repetitions: Minimum of 4 repetitions
Frequency: Minimum of 2-3 days a week
DYNAMIC WARM-UP
The dynamic warm-up typically replicate movements that are of the desired activity or sport which create a seamless transition. The goal is to elevate core body temperature, improve kinesthetic awareness, maximize active range of motion, and enhance motor unit excitability.
Time:5-10 minutes
Movement: Activity or Sport Specific
Frequency: Prior to doing activity
The point of the matter is you should stretch, not because someone told you, but because there are many benefits that come along with it. Stretching gradually increases your body temperature, metabolic and heart rate, reduce friction on joints, allow proper length-tension relationship in muscle, reduce chances of sprains, and help your body adjust according to your activity.
Now we come to the issue as to what kind of stretching routine works best and how much time is necessary. Here are 2 types of stretching techniques that have support in the scientific world and are most commonly used by medical doctors, physical therapists, health professionals and personal trainers such as myself.
PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION
PNF combines isometric, static, and passive stretching to improve flexibility. This technique includes passively bringing the target muscle into a stretched position followed by an isometric contraction of the target muscle. The target muscle is then further moved into a new stretching position. The goal is to contract long enough to elicit the Myotatic Stretch Reflex of the target muscle prior to moving into the static stretch.
Isometric Contraction Time: 6-10 seconds
Static Stretch Hold Time: 30 seconds
Repetitions: Minimum of 4 repetitions
Frequency: Minimum of 2-3 days a week
DYNAMIC WARM-UP
The dynamic warm-up typically replicate movements that are of the desired activity or sport which create a seamless transition. The goal is to elevate core body temperature, improve kinesthetic awareness, maximize active range of motion, and enhance motor unit excitability.
Time:5-10 minutes
Movement: Activity or Sport Specific
Frequency: Prior to doing activity
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