 Click here to get your custom strength,conditioning,nutrition and lifestyle program today! With your 2017 exercise programs and off-season/in-season strength and conditioning programs in full swing, I though it would be a good idea to help all understand that your programs has a few components that must be implemented in a balanced manner for maximum success. Thanks to our pals at Johns Hopkins for breaking it down for us. -Nate Types of Exercise From John Hopkins Health Fitness is most easily understood by examining its components--cardiovascular endurance, muscular strength, muscular endurance and flexibility. Cardiovascular endurance is the body's ability to do large muscle work, i.e. moving the body over a period of time. This ability is dependent on the cardiovascular system's ability to pump blood and deliver oxygen through your body. Cardiovascular endurance should be a central component of your overall fitness program. Improving cardiovascular endurance increases your supply of oxygen and energy to your body. It also decreases your risk of heart disease, stroke, high blood pressure and other life-threatening diseases. When a heart is well-conditioned, it is like any other muscle--it becomes stronger and more efficient. A normal heart beats at a rate of approximately 70 beats per minute at rest or about 100,000 beats a day. The well-conditioned heart can actually beat as few as 40 times a minute at rest or approximately 50,000 beats per day. A well-conditioned heart conserves energy, and can supply oxygen-rich blood to the rest of the body with half the effort. Strength is the ability of a muscle or group of muscles to exert an amount of force, typically in a one-time burst of effort. Weight-lifting (or "resistance training") is a classic example of strength-training because it increases muscle strength and mass, as well as bone strength, by placing more strain on muscles and bones than they are used to. When you lift weights, muscles are forced to meet that challenge by generating more force-generating proteins to feed the "fibers" that grow during exercise. Most muscles have a combination of two types of fibers that are challenged during strength-training activities: Fast-twitch fibers provide the explosive force needed for weight-lifting or activities such as sprint racing. Slow-twitch fibers are for endurance, such as the ability for muscle to withstand fatigue. Most muscles have a 50-50 blend of fast-and slow-twitch fibers, but others have an advantage one way or the other. When you make muscles work harder, you actually tear these fibers. As they rebuild, they get stronger and bigger, resulting in harder, tighter and larger muscles. Muscle Endurance is the ability to resist fatigue and continue to exercise over long periods of time. While strength-training is needed to maintain muscle strength, endurance training is required to achieve stamina. Muscular endurance is the ability of muscles to continue working strong without rest, such as the ability of a quarterback to throw long pass after pass. Flexibility is the ability of joints and muscles to achieve a full range of motion. This results in the preventing injuries and helps keep your body feel comfortable after exercise. Despite popular opinion, there's no evidence that you should lose flexibility as you build muscle. Unfortunately, there is truth that the natural aging process can rob you of muscular strength, endurance and flexibility--if you don't maintain them. That's why a regular fitness regimen becomes increasingly important as you age.
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Showing posts with label fat loss. Show all posts
Showing posts with label fat loss. Show all posts
Monday, December 26, 2016
Types of Exercise
Friday, October 14, 2016
Diving Take Gymnastics and Just Add Water!
In studying divers I noticed how close the skill training is to gymnastics as power, balance, vision, depth perception, and the proprioception (your ability to execute a movement based essentially on what you practice in regards to that movement) necessary to execute a high difficulty dive. So if you or someone you care about is either a beginner or budding Olympian, and if a good strength coach or personal trainer is not feasible or affordable, train with me online saving money, time, and possibly putting yourself in position to win a trophy, or medal. So let's get ready for the pool.
-Nate 
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Tuesday, July 5, 2016
5 Beach Body Myths (and 3 Steps to Look Amazing)
 There's a good chance that you'll find yourself in a bathing suit sometime this month.If you are like most people then that realization will 1) bring a grimace to your face and 2) will motivate you to lose some weight. While I commend your desire to slim down before baring it all, I'm here to warn you of the 5 myths that most people fall for. Don't waste your time on these: Myth #1: Starve the pounds away. Attempting to lose weight by starving yourself is not only ineffective, it's also dangerous. It may seem that severe calorie restriction would deliver the quickest weight loss, but your body is complex and by doing so you'll disrupt your metabolism and slow your results. Tip: Don't starve yourself - instead eat healthy small meals throughout the day. Myth #2: Take diet pills to boost your effort. It's so tempting! The commercials make compelling claims about the power of diet pills, but don't fall for it. The 'magic pill' has yet to be discovered (it has been discovered - exercise. It's just not in pill form…). Diet pills are more likely to damage your health and burn your pocketbook than to slim you down. Tip: Don't pop a pill - instead burn calories with exercise. Myth #3: Do extra crunches to flatten your abs. We all want our midsection to look toned as we stroll down the beach, but excessive crunches aren't the answer for tight abs. In order to achieve a lean look you'll have to focus on burning off the layer of fat that is covering up your abs. Tip: Don't obsess about crunches - instead focus on fat burning. Myth #4: Eat packaged diet foods for speedy results. It is amazing to see the kinds of foods that are packaged as 'diet' or 'weight loss' aids. More often than not these products are packed with refined sugar and other artificial ingredients that your body doesn't need. Tip: Don't eat packaged diet foods - instead stick with nutritious whole foods. Myth #5: Avoid all carbohydrates in order to slim down. Carbohydrates have been given a bad rap, which is unfortunate because you can (and should) eat carbs while losing weight. The key is to stick with whole grains, oatmeal and brown rice while avoiding processed and refined flours and sugars. Tip: Don't swear off all carbohydrates - instead stick with wholesome carbs. Now that you know what not to do in order to look great this summer, it's time to go over your beach ready game plan. Here's what you need to know in 3 simple steps:
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Wednesday, June 22, 2016
Maximize Your Fat Loss!
Athletes and Warriors! Here are some simple tips on this last day of July. I pray you are having a fit, and fun summer. And as we get to our guest article, remember that regardless of season that fitness is a lifetime pursuit. So relax and get a little stronger, gain endurance a little more, eat a little better and reduce just a little more stress every day. Before you know it you are looking and feeling better than ever!-Nate
Maximize Your Fat Loss!
There are four primary areas to concentrate on if you want to maximize your fat loss:
- Increase aerobic activity
- Increase aerobic fitness level (increase intensity)
- Increase Muscle Mass (increase metabolism)
- Eat more intelligently
| Increase Aerobic Activity |
- Types of exercise: Walk, jog, bike, swim, treadmill, stairs, rowing, nordic ski machines, aerobic dance, in-line skating, etc.
- Frequency of exercise: 3 days/week minimum to improve health and fitness level. 4-6 days per week for optimal fat loss.
- Duration of exercise: Build up to a minimum of 30-40 minutes in your target zone.
| Increase Your Aerobic Fitness Level |
- Know Your Zone: Monitor your heart rate during exercise
- Get Fit: Become more efficient with your exercise minutes. Burn more calories in less time. Increase the residual effect.
- Fat Burning Myth: Long duration light intensity is NOT the most effective way to burn fat. Moderate to heavy intensity for 30-40 minutes plus is ideal.
| Increase Muscle Mass |
- Strength Training: Will significantly build or restore muscle mass
- Elevates Metabolism: Each pound of muscle burns roughly 60 calories every 24 hours.
| Eat More Intelligently |
- Minimize high fat foods: fried foods, fast foods, nuts, chips fatty meals cream sauces etc.
- Eat more frequently: Consider 4 or 5 smaller meals throughout the day.
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Monday, June 13, 2016
Plant Extract Increases Muscle Mass
Back in the day (Late 70's Early 80's) I was introduced to testosterone and growth hormone boosters the legal and illegal type. I thank God I stuck with the legal end as they involve natural plan-based hormones that help boost human levels to natural concentrations. Basically meaning you can get much of the benefits of what steroid and GH users look for without the dangerous and illegal side effects. For more muscle mass boosting info, visit our TC Sports Supplements store here: TCSportsSupplements-Nate
Plant Extract Increases Muscle Mass
Go to http://www.jamnfitness.com/ecdy-bolin.htm
Beta-Ecdysterone
This plant extract can increase performance and muscle mass.
By Bryan Haycock, M.SC., C.S.C.S.
Some of the greatest athletic achievements of the past century have come from the former Soviet Union and other countries of the Eastern Bloc. The training methods and practices of the government-run programs were closely kept secrets. Once the Cold War was over and the walls of communism began to fall, however, many of these secrets of the Eastern Bloc leaked out. Not only did we learn about their training practices but also of their experimentation and use of ergogenic aids to enhance sport performance. One of these secrets is the use of an extract from the Rhaponticum carthamoides plant. The active ingredient in Rhaponticum carthamoides is a compound called 20-hydroxyecdysone. The Russians classified it as an “adaptogen” because it enabled animals to resist the effects of physical stress. This may sound a lot like the way they classified ginseng, but don’t be too quick to judge: The effects of 20-hydroxyecdysone far exceed those of ordinary ginseng.
Twenty-hydroxyecdysone is a phytoecdysteroid, which is a type of phytosteroid. Phytosteroids are compounds that come from plants that have a steroidlike structure. Ecdysteroids were first discovered by a scientist named Peter Karlson in 1950. Scientists have since isolated more than 100 ecdysteroids, many of which occur not only in plants but also in insects. In fact, ecdysteroids are even found in viruses, as well as in parasitic worms and crustaceans (lobsters, crabs, etc.).
Ecdysterone and Athletic Performance
Research has been done to explore the effects of phytoecdysteroids in mammals. Considering the structural similarity between plant steroid molecules and animal steroid molecules, it was speculated that these ecdysteroids might have hormonal effects in animals. To explore the “myotropic” (muscle-promoting) effects of ecdysterone, researchers tested two groups of animals, one using ecdysterone and the other using Russian dianabol (Dbol). It was shown that “ecdysterone, possessing a wider spectrum of the anabolic action on the contractile proteins of the skeletal muscles, exerts a more pronounced influence on physical endurance” than dianabol. Now, that is a strong statement! Not only did the ecdysterone have a more pronounced effect on muscle performance, it also increased protein synthesis in a variety of slow- and fast-twitch fibers, whereas the dianabol only induced protein synthesis in slow-twitch fibers.
After these promising results in animals, human trials were soon to follow. A study using 117 speed skaters showed that supplementation with ecdysterone increased total work capacity, VO2 max and body weight. Another study involving 112 athletes demonstrated that within five days of taking ecdysterone, a reduction in over- training symptoms, such as fatigue, apathy and declining performance, was reported in approximately 90% of the athletes taking the supplement.
Ecdysterone and Muscle Growth
I’m sure many of you are just as interested, if not more so, in muscle growth as you are in performance. Ecdysterone has also been shown to be a powerful anabolic in muscle tissue. In a study done at the Czech Academy of Sciences, quail were fed either the seeds of Leuzea carthamoides (known to contain ecdysterone) or a pure extract of ecdysterone from the seeds. They were able to show a dose response to the anabolic activity of ecdysterone, resulting in a 115% increase in body mass of the birds fed the pure extract. These same anabolic effects have also been documented in mice and rats.
Of course, no one can expect you to believe that animal research insures that a supplement will work for you and me. Fortunately, human research with ecdysterone is also promising. In a study published in Scientific Sports Bulletin, researchers were able to show significant effects of ecdy-sterone on muscle mass and fat loss when combined with protein. Seventy-eight highly trained athletes were given either placebo, protein or ecdysterone with protein. The c ombination of ecdysterone and protein resulted in up to a 13% reduction in body fat and a 6% to 7% increase in muscle tissue. This was within a period of only 10 days. Later, researchers were able to show significant anabolic and fat-loss effects of ecdysterone during three weeks of training.
What makes ecdysterone even more attractive is that it does not work through the endocrine (hormone) system. In other words, although it is anabolic like testosterone, it does not affect testosterone levels or work through testosterone receptors. This was both interesting and perplexing to early Russian scientists. Researcher V.N. Syrov of the Academy of Sciences of the Republic of Uzbekistan, who was involved in many of the ecdysterone studies, was able to show that ecdysterone does not increase the level of mRNA or blueprints for protein as testosterone does, but instead increases the rate of ribosomal activity. Ribosomes are cellular proteins that actually hook amino acids together to form new proteins. This has the effect of enabling the muscle cell to “work faster” to put amino acids together into protein chains.In addition to increasing performance and muscle mass, phytoecdysteroids have been shown to have beneficial effects on insulin sensitivity, arrhythmias and red blood-cell count. Clearly, phytoecdysteroids have tremendous potential as a dietary supplement.
More Potent Than Ever Before
There was a time when extracts of ecdysterone were very weak, containing only about 10 to 12 mg of active ingredient per capsule. Today, the extracts have increased in potency up to 97% ecdysterone. This makes a tremendous difference in the effectiveness of phytoecdysteroids. To take advantage of this greater ability to synthesize proteins, an athlete must consume a high-protein diet and train intensely with heavy weights at the gym. This will serve two purposes: The high protein diet will ensure that there are plenty of amino acids available for the busy ribosomes, and the heavy training will insure that there are blueprints in the form of mRNA floating around for the ribosomes to work from.
Ecdysterone is a valuable addition to the supplement market. There are more sports-nutrition options with real potential today than at any other time in history, so it’s an exciting time to be an athlete. With the right diet and training program, high-potency ecdysterone will take your muscle growth to a new level.
Get the Most From Your Ecdysterone
Eat adequate protein. Try to get at least 1 gm of protein per lb of body weight a day while using ecdysterone supplements. Never miss your post-workout protein drink. This is the time when protein is used most extensively for muscle protein synthesis. Keep your weight loads heavy. Use rep ranges of 6 to 8 while supplementing with ecdysterone. This will ensure that the boost in protein synthesis leads to real increases in muscle size and strength. Consume adequate calories. Eat at least 12 cal per lb of body weight each day.
For more Info on Ecdy-Bolin and how you can get the Free Russian Training Cycles Workout Program
Go to http://www.jamnfitness.com/ecdy-bolin.htm
Or to order on the phone call 1-800-635-8970 or 503-648-1898 (10 am to 6 pm PST)
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Monday, May 23, 2016
50 and Fit for her Wedding Day!
 Good Morning Athletes and Warriors!I just have to thank God for Micah and Diana! And personally, I am so glad to have partnered with them and their awesome online training company Hitchfit. They are changing lives all over the world. And here is another example. Read on and you will see why! -Nate  50 and Fit for her Wedding Day!50 and Fit for the Wedding! I’m so proud of today’s incredible transformation Rachel! In June 2015, at 50 years of age, Rachel realized that she wasn’t happy with where she was physically when she saw a picture of herself with friends. She knew she was ready for change, especially since she was preparing for her upcoming wedding (February 2016). Rachel started off with a 16 Lose Weight Feel Great plan, and since she resides in the Kansas City area, she supplemented her online training with one on one sessions atHitch Fit Gym Overland Park with Transformation Trainer Eric Reynolds! Rachel did an incredible job, shedding 20 pounds and 12% body fat. She looked GORGEOUS at her wedding and was kind enough to share some of those special moments with us!! Congratulations Rachel! You make 50 look AMAZING! Rachel’s Stats: Starting weight: 159 Ending weight: 139 Starting body fat: 30% Ending body fat: 18%  50 and Fit – Rachel lost 20 pounds and 12% body fat with Hitch Fit! 50 and Fit Women – Rachel lost 20 pounds at age 50 with Hitch Fit! Before and After photos 50 and Fit Women – Before and After Weight Loss of Rachel – lost 20 pounds and 12% body fat! Fit over 50 – Rachel lost 20 pounds and 12% body fat!Rachel’s Story: “We all have that “Ah Ha” moment. Mine came last June, when I was photographed with some friends in town for a music event. My typical “trick” of sandwiching myself in the middle of the crowd and turning sideways to cover half my body didn’t work this time. What I had known to be true was staring me right in the face. All the recent wardrobe “updates” were really a disguise to compensate for the fact my clothes weren’t fitting anymore and I had to buy new ones. A few weeks later, a co-worker and I were talking about upcoming trips—both about six months out. Hers was a romantic getaway, mine was destination wedding/honeymoon. She said, “Hey, have you heard about Hitch Fit? Let’s do it together.” No, I hadn’t heard about Hitch Fit, but I wasn’t going on my honeymoon looking like I did in the June picture, so I said yes. Understand, I have never been a disciplined person in my life. I am not an athlete, and the only time I’ve been on a sports team was in grade school when my parents signed my sisters and me up to play summer softball. My sisters and I have a joke, when friends ask what position we played. (Mostly because they’re shocked we were even allowed to participate.) My sister, Rebekah always replies, “ They stuck us in the outfield, and we mostly hung out and made dandelion necklaces and bracelets.” So there was nothing in my background that would even suggest I would be successful on this program, any program for that matter. BUT, what I do respond well to is encouragement, positive energy, and accountability. I found all that at Hitch Fit. Initially my co-worker and I were going to sign-up for the online program. Both Micah and Diana were ON IT when it came to answering our million and one questions we had, before we even officially signed up. I decided to also have a personal trainer at the Overland Park, KS Hitch Fit Gym location, for two reasons:
When asking about a Hitch Fit personal trainer, Diana asked me if I had a preference, male or female. I told her I was 50 and didn’t want someone yelling at me. Honestly, after spending time around many of the trainers, she could have matched me with any one of them, and I would have been comfortable. Every week when I would arrive for my session, each one of them would look up, smile, say hi or bye at some point during my hour. Talk about a company culture that breathes the same air/ has the same philosophy! There is no quick fix in a transformation. Hitch Fit is about day by day, doing the activities to get you there. It’s a journey. And there is nothing like looking at my pictures from my first in-person consultation with my trainer, Eric Reynolds (shout –out!), to jump start that journey. If I thought the June pictures were bad, looking at my body at that first session confirmed it was time. Here are my take-ways for anyone thinking about making a change:
 Rachel and her husband on their wedding day! Sexy Back at 50! Rachel looking gorgeous in her wedding dress. Rachel’s Program Choice: Hitch Fit Online Personal Training – 16 Week Weight Loss Plan – Lose Weight Feel Great  |
Monday, May 9, 2016
Dehydration
| Yep we have to keep driving this point home. You are missing out on hundreds of benefits if you are not hydrating properly. A few of the dangers of Dehydration are covered here. -Nate Dehydration is what happens to your body when it loses more fluid than it takes in. Water is essential to life. It is the medium in which all the functions of our body take place. In fact, water makes up 45%-65% of our total body weight. About 62% of this water is stored in our cells. The remainder is in plasma, lymph, and other fluids. The amount of fluid in our body usually remains relatively stable. If, for some reason fluid output exceeds fluid intake it's no problem--if the imbalance is adjusted pretty quickly. It's when fluids aren't replaced that you can get in trouble and experience dehydration. If you do, the effects can be significant. Common symptoms of even mild dehydration include muscle weakness, decreased performance, reduced cardiac function during exercise, higher resting heart rate, decreased oxygen consumption and fatigue. It's normal for us to lose body fluids through perspiration, sweating, excretion and exhalation. Abnormal water loss occurs with prolonged vomiting or diarrhea, bleeding, burns and some medical conditions like diabetes. The best way to prevent dehydration is to drink water regularly. Typical needs are about 6 to 8 glasses of liquid a day, but individual needs vary based on the kinds of food you eat and whether or not you exercise. If you're exercising you need more water to replace fluids lost as your body regulates its internal thermometer through perspiration. Out and out sweating does not cool your body so the requirement for water on very hot days increases significantly. Physiologically it's smart to drink one or two glasses of water 10 to 20 minutes before exercising followed by an additional glass of water for every 20 minutes you work out. If you exercise in very humid conditions you need twice as much. Water with glucose and electrolytes or sports drinks with polymerized carbohydrates are popular fluid replacements for people who exercise for long periods of time. The polymerized drinks speed the replacement process while providing the carbohydrates for energy. Plain water remains the best fluid for hydrating the body.
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Saturday, April 9, 2016
This 60 Year Old Grandmother Dropped 20 lbs and Inspires Her Students
 When I see stories like this Athletes and Warriors, it convicts me to step it up a notch! Our trainers Micah, Diana, and out partner team at HitchFit, have proven time and time again that we do not have the right to know any limits in our lives. We are only limited or set free by our attitudes. When it comes to your fitness program, that truth has set many free! Read on and learn how you to are not limited in this or any area. Have a great Sunday and I am looking forward to your transformation story! -Nate  I LOVE today’s transformation story!! When women who are over 60 come to us, wondering if it’s too late for them to get in great shape, to be strong and fit, and to look and feel great, we always say NO! It’s never to late to make positive, healthy lifestyle changes! Nancy is an excellent case and point! She found Hitch Fit after turning 60, she was unsure if this was doable for her, but she decided to give it a shot. And holy wow, what a transformation!! Nancy lost over 20 pounds and 10% body fat in 12 weeks. She increased her strength and her energy levels. I am beyond proud of her! What an inspiration for all the gals in their 60’s! Nancy did the Hitch Fit Online Personal Training plan “Lose Weight Feel Great“. She lives in the Kansas City area, so she supplemented her online plan with one on one personal training with Hitch Fit Transformer Deron Gamble at the Overland Park Hitch Fit Gym location. Awesome job Nancy! Nancy’s Stats: Starting weight: 147 Ending weight: 126 Starting body fat: 27% Ending body fat: 17% Are You Ready To Lose Weight? Click Here to Get Started Today!
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Monday, April 4, 2016
train with me anytime :)
Hey there! I've discovered a way for you to get personal training, from me, for as little as 66 cents per day. Usually when clients train with me they pay $60-80/session… and they do that happily all day long; however, thanks to some cutting-edge technology, I can train you remotely and still give you amazing results as long as you're willing to follow the programs that are given out to you. All this for only 48 cents per day.www.fitnessgenerator.com/ussportsradio Well, you're probably wondering how does this work… it's called online personal training. And here's the greatest thing about it… You can: *train with me anytime 24/7 *view workouts on your mobile device *print out the workouts *watch exercise video demonstrations *take your virtual trainer with you when you travel You've got to check this out… only 48 cents per day! www.fitnessgenerator.com/ussportsradio Best of all, I don't want you to pay a dime for the first 7 days. I want you to try it out for free… to make sure you get results. …get toned, tighter, drop a few pounds… and start to look and feel better. And then, if you like it, you can continue for ONLY 66 cents per day. To your success, Nate
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Friday, April 1, 2016
Get Into Great Shape With This Great Plan!
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Friday, March 25, 2016
Difference Between Aerobic , Strength and Flexibility Exercise
Now I know for many of you savvy fitness enthusiasts the following article will seem rudimentary at best. But I often come across many who get the different types of exercise and their purposes mixed up. That can lead to confusion that will often derail your results. So I hop this helps. -Nate Difference Between Aerobic , Strength and Flexibility Exercise The sweat experts divide exercise into three general categories: aerobic, strength, and flexibility and strongly recommend a balanced program that includes all three. (Speed training is also a major category, but is generally practiced only by competitive athletes.) The Fat Burning Workout! Burn The Fat and Build Muscle The Workout Program Everyone Is Talking About Aerobic (Endurance) Training Aerobic exercises build endurance and keep the heart pumping at a steady but elevated rate for an extended period. Practicing them regularly can enhance cardiac function, boost HDL (the "good") cholesterol levels, strengthen the bones in the spine, and lower the risk of heart attack, high blood pressure, stroke, diabetes, and even some forms of cancer. Aerobic exercise also trims body fat and can improve one's sense of well-being. Jogging, swimming, cycling, stair-climbing, and aerobic dancing are all examples. As little as one hour a week is helpful, but three to four hours per week are optimal. People who are out of shape or elderly should start aerobic training gradually with five to ten minutes of low-impact aerobic activity (e.g., gardening, yard work, or walking) every other day and build toward a goal of 30 minutes per day three to seven times a week. Because it is so natural and convenient, brisk walking is an excellent and easy way to accomplish aerobic exercise. Some research indicates that walking at a swift pace burns at least as many calories as running or jogging for the same distance and poses less risk for injury to muscle and bone. Swimming is an ideal exercise for many people with certain physical limitations, including pregnant women, individuals with musculoskeletal problems, and those who suffer from exercise-induced asthma. Swimming, however, will not raise the heart rate quite as much as other sports because of the so-called diving reflex," which causes the heart to slow down automatically when the body is immersed in water. For swimming, use a heart rate target of 75% of the maximum and then subtract 12 beats per minute. Shoes and Clothing. Although Americans spend nearly $2 billion on home exercise equipment, all that's really necessary for a workout is a good pair of shoes -- well-made, well-fitting, and broken in but not worn down. They should support the ankle and provide cushioning for impact sports such as running or aerobic dancing. Airing out the shoes and feet after exercising reduces chances for skin conditions such as athlete's foot. Comfort and safety are the key words for workout clothing. For outdoor nighttime exercise, a reflective vest and light-colored clothing must be worn. Bikers, rollerbladers, and equestrians should always wear safety devices such as helmets, wrist guards, and knee and elbow pads. Goggles are mandatory for indoor racquet sports. For vigorous athletic activities, such as football, ankle braces may be more effective in preventing ankle injuries than tape. Aerobic-Exercise Equipment. A lot of money spent on equipment does not always translate into a better workout or better results. A simple jump rope improves aerobic endurance for people who are able to perform high impact exercise. Jumping rope should be done on surfaces that have some give to avoid joint injury. (A good floor mat is important to provide cushioning for all home exercises.) Home exercise machines can be adapted to any fitness level and can be used day or night. For burning calories, the treadmill has been ranked best, followed by stair climbers, the rowing machine, cross country ski machine, and stationary bicycle. Recently, elliptical trainers have been gaining popularity and, according to one study, are even better than treadmills for elevating heart rate and increasing calorie and oxygen consumption. Stationary bikes and stair climbers condition leg muscles. Stationary bikes are fairly economical and easy to use safely. The pedals should turn smoothly, the seat height should adjust easily, and the bike's computer should be able to adjust intensity. Stair machines offer very intense, low-impact workouts, which a recent study showed to be as effective as running with less chance of injury. Rowing and cross-country ski machines exercise both the upper and lower body. Cheaper models of exercise machines tend to be flimsy and hard to adjust, but many sturdy, moderately priced machines are available. The higher-end models may utilize computers to record calories burned, speed, and mileage. While their readouts may provide motivation and gauge the intensity of a workout, they are not always accurate. Before investing in and bringing home an exercise machine, it is wise to test it out first at a gym. In addition, initial supervised training when using these machines can reduce the risk of injury that might occur with self-instruction. Isometric (Strength or Resistance) Training Where aerobic exercise emphasizes endurance, isometric exercise focuses on strength. Adding 10 to 20 minutes of modest strength training two to three times a week is important for a balanced exercise program. People who only exercise aerobically eventually lose upper body strength. Isometric training builds muscle strength while burning fat, helps maintain bone density, and improves digestion. It appears to lower LDL (the so-called "bad") cholesterol levels. Isometric exercise is beneficial for everyone, even people in their 90s. In fact, strength training assumes even more importance as one ages, because after age 30 everyone undergoes a slow process of muscular erosion, which can be reduced or even reversed by adding resistance training to an exercise program. (Please note, people at risk for cardiovascular disease should not perform isometric exercises without checking with a physician.) Individuals should first select a weight or rubber band tension that allows a maximum of eight repetitions. When 12 repetitions can be completed, a higher weight or tension that limits the individual again to eight repetitions should be used. Once 12 repetitions can be completed at maximum tension, resistance can be lowered and the number of repetitions increased to 15 to 20. While doing these exercises, it is important to breathe slowly and rhythmically. Exhale as the movement begins; inhale when returning to the starting point. The first half of each repetition should last two seconds, and the return to the original position should last four seconds. Joints should be moved rhythmically through their full range of motion during a repetition and not locked up. For maximum benefit, one should allow 48 hours between workouts for full muscle recovery. Strength-Training Equipment. Any heavy object that can be held in the hand, such as a plastic bottle filled with sand or water, can serve as a weight. Heavy rubber bands or tubing are excellent devices for resistance training; they are inexpensive, come in various tensions, and are safer and more convenient than free weights for exercising all parts of the body. Latex bands are easier on the hands than tubing. Many inexpensive hand weights are available to help strengthen and tone the upper body. Ankle weights strengthen and tone muscles in the lower body but are not recommended for impact aerobics or jumping. Hand grips strengthen arms and are good for relieving tension. A pull-up bar can be mounted in a doorway for chin-ups and pull-ups. Flexibility Training (Stretching) Flexibility training uses stretching exercises to prevent cramps, stiffness, and injuries. It also ensures a wider range of motion (i.e., the amount of movement a joint has). Yoga and T'ai Chi, which focus on flexibility, balance, and proper breathing, may even lower stress and help to reduce blood pressure. Authorities now recommend performing stretching exercises for 10 to 12 minutes at least three times a week. When stretching, extend the muscles to the point of tension -- not pain -- and hold for 20 to 60 seconds (beginners may need to start with a 5 to 10 second stretch). Certain stretching exercises are particularly beneficial for the back. It is important when doing stretches that involve the back to relax the spine, to keep the lower back flush with the mat, and to work only the muscles required for changing position, usually the abdomen. It is also important to breathe evenly while stretching. Holding one's breath defeats the purpose; it causes muscle contraction and raises blood pressure. 
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Wednesday, March 2, 2016
Fuel Your Muscles Before and After Exercise
 Think about that. You could be doing intense workouts, pushing yourself hard in the gym, but then eating all the wrong foods that keep your body looking the same. I don't know about you, but if I'm going to put in all that effort in the gym, I certainly don't want my results hijacked by poor nutrition. Transforming your body comes down to two simple parts: 1) consistent, challenging exercise and 2) balanced, proper nutrition. When you skip on the balanced, proper nutrition, you cheat yourself out of the sculpted physique that you should have. The food you eat prior to and following exercise plays a key role in the overall success of your workout. What you eat and when you eat can either help you burn more calories and build more muscle or it can hinder your weight-loss and muscle-mass goals. Here's how it works. Your body gets energy from the carbohydrates you eat. Carbohydrates are converted to glucose, and unused glucose is then converted to glycogen, which is stored in your liver and muscles. During intense exercise, your body uses up this stored energy. Not having a store of energy, your body can't function at its potential. Healthy pre- and post-workout foods provide your body with the glycogen needed to fuel your muscles during aerobic and anaerobic exercise. Pre-Workout Fuel. Many people find that exercising first thing in the morning works best for their schedule. For some, this means heading to the gym on an empty stomach. Unfortunately, when you exercise with your body's "gas tank" on empty, your body will start to take the amino acids from your muscles and convert them to the glucose you need for energy. Therefore, instead of burning fat, you may actually break down your muscle! This is the opposite of what you want to do. In order to burn fat, you need to fuel up with something nutritious an hour to an hour and a half before working out. This gives your body enough time to digest the food and make the energy available for exercising. Good examples of healthy pre-workout meals or snacks to give your body the energy it needs to exercise include high-fiber cereal with skim milk, a two- to three-ounce turkey breast, a low sugar energy bar, banana, poached egg with whole-wheat toast and grapefruit, or a lean turkey burger. Don't have time to eat a meal before exercising? You still need to eat something. A quick way to give your body immediate energy is to eat a simple carbohydrate such as fruit or juice in a protein drink or shake 15 to 30 minutes prior to working out. And avoid heavy meals before exercising, as these large meals may slow you down and make you feel sluggish during your routine. The combination of food to eat before a workout should contain complex and simple carbohydrates, fiber, and low-fat protein to give you energy, keep you feeling full, and help regulate a normal blood sugar level. Try to make sure each pre-workout meal or snack contains this combination of nutrients. Not having the right amount of carbs for energy will hinder your ability to burn calories, build muscle, and exercise to your full potential. Replenish Post-workout. The goal of post-workout nutrition is to help muscles rebuild and strengthen following the stress and loss of glycogen they experience during exercise. To replenish energy stores, your muscles need protein and carbohydrates within half an hour to an hour and a half following exercise. Examples of a post-workout snacks and meals include a four- to six-ounce turkey breast and brown rice, a green salad with grilled chicken, or a smoothie with fresh fruit and low-fat yogurt. 
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