Guide to Resting During Exercise

Posted on June 21, 2011 by Marcus

       Allotting for resting periods between sets of exercise will aid an exercising body in replenish energy sources, so that training can continue for the planned workout session. However, the energy sources used and the goals of the workout session are keys to determining how long of a rest period should be taken between exercise sets.

        If you are training for endurance or weight loss then you are looking to sustain a higher heart rate for a pre-determined period of time (usually between 10-90 minutes ) to improve stamina or to benefit from the higher calorie burn experienced with endurance training.  The sources of energy used for this type of exercise are sugar, oxygen, fat and protein, so one should aim to maintain short rest periods or engage in non or low-impact, active-rest physical drills between exercises to keep the heart rate steady and above 60% of the maximum heart rate.  Endurance and weight loss training rest periods are usually kept in the range of 10-60 seconds depending on the condition of those exercising. 

       Training to accomplish significant growth in muscle size directs most exercisers to rely on a slightly longer rest period than endurance training.  The muscles involved in size training can replenish their exhausted energy supplies during slightly longer rest periods to maximize growth.  The energy sources for this type of training are adenosine triphosphate  and creatine phosphate.  Although these energy sources are naturally occurring in the body, many athletes prefer preloading nutrients before and during their exercise sessions to allow shorter rest times for the body’s replenishment of energy supplies.  These trainers believe shorter rest times are justified because of the nutrients/supplements needed to aid in and hasten the body’s natural recovery process are consumed before and during workouts.  The theory being that the less time the body needs to restore energy supplies, the faster and more physical exertion the muscles can endure in a given time.  Rest times for muscle-size training typically last for 1-2 minutes between sets.  

       The energy sources for size and strength training are the same, but these two goals can really differ in the resting time because in strength training one is attempting to maximize their ability and use super intense exertion for a given moment.  If one is training for strength, then a provision must be made for the muscles and nervous system to fully recuperate from each exercise as well as fully restore its energy stores.  By allowing for longer recovery periods, the training individual has more chances to work at a “fresh” level and exert maximum effort.  Resting times from 1 ½ – 3 minutes increases the body’s ability to push at a maximum effort because the body fully recuperates (physically and chemically) from the energy exertion of the previous maximum effort.    

       When determine your goals of training, consider the types of exercises to be performed, the level of energy needed to complete the routines and your nutrition before, during and after training to ensure you body has the best means available to allow you to meet your physical goals.

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Building Bigger and Stronger Biceps

Posted on June 8, 2011 by Marcus

If you are looking for a great way to build some awesome biceps, try doing the old playground favorite, pull-ups. If your gym is like most those pull up bars can be the loneliest place on the planet, so there’s no waiting in line and nothing to stop you from adding them to your training regimen. Doing pull ups will enable you to see and feel results faster than lifting those 25lb dumbbells in front of the mirror all day…especially if you consider you are bicep curling your body weight. In addition, it’s good for your mental wellness and self image to be able to lift your body weight.

To start off try the overhand grip pull ups (palms facing anyway from you) to really emphasis on your lats (latissimus dorsi – the V-shape outline of your back).

Use the underhand grip (palms facing you); also known as the chin-up, to place more emphasis on the biceps. Make sure to pull your chin past the plane of the hands and squeeze your triceps against your body at the top of the movement.

If you are already a playground legend at pull ups, try a couple of variations to turn up the volume on your workout.

1. Wrap a towel around the bar to increase the diameter of the bar to improve grip and forearms.

2. Through a towel or rope over the pull up bar and pull on the towel instead of the bar to perform exercise.

3. Hold a dumbbell between legs/knees your feet, providing a great opportunity to help those hip adductors to get in some work. You can also tie an anchored resistance band to your waist or a foot to add more resistance to your exercise.

4. Use a neutral grip on a straight bar (palms facing each other) and perform an old school monkey-bar-style, hand-over-hand movement between pull up repetitions.

5. Perform partial range of motion movements to focus on a specific range of motion. i.e. Start pull ups from the hanging position and pull yourself to the halfway point to complete one repetition and then the top range of the pull up to the mid range.

6. Perform isometric holds at various points of the pull ups to harden those muscles and strengthen the bicep at various eccentric and contracted phases as well as increase endurance.

7. Perform your pull ups on a rock climbing wall to simulate real life and to develop a monster grip.

If you are just getting into pull ups, have someone hold your feet to help you pull up to the bar for your reps and most of all be patient, as this classic exercise is worth the effort.

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Foam Rollers

Posted on February 8, 2011 by Marcus

You may have seen foam cylinders in your sporting goods section and figured that this was a misplaced bedding product or odd-looking pillow for real fitness seekers.  However, these foam rollers are actually a fantastic way to relieve tension and ease muscular pain.  When properly used these foam rollers will apply even and firm deep tissue pressure to an area of contracted muscle fibers and provide a myofascial release to areas of muscular discomfort.  In addition, form rollers can be used to aid in stretching exercises and increase flexibility in once tight muscles.  These foam rollers are like buying a massage therapists and stretching session in a box.  Give it a spin and iron out those kinks in your muscles.

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Are You Overdosing?

Posted on February 8, 2011 by Marcus

Are you overdosing yourself?  Many takers of nutrition supplements overdose everyday and never even realize their well intentioned behavior could be counter-productive or even shortening their lives.  The sad thing is those unsuspecting victims were probably overdosing with the hopes of improving their overall health.  However, everyday, as we pop vitamins, micronutrients, and a variety of supplements, rarely are fitness enthusiasts aware of their body’s actual nutritional needs and the levels that could be exorbitant or even toxic to their bodies.  A prime example is many fitness enthusiast take a daily multi-vitamin, attempt to eat a balanced diet and consume meal supplement drinks or bars in the course of a day.  And after reviewing their daily nutrient intake, they may find they have consumed more than 8x the daily recommended amount of a vitamin/nutrient because of the morning vitamin, the “real” food meals, and vitamin-laced protein shakes and bars.  In addition, the form of the nutrients consumed should be questioned. As many of the sought after nutrients make health beneficial claims, it’s important to ingest the same forms, combinations and ratios that has been utilized in the studies/advertisement that most likely prompted the competing or recreational athlete to begin the application of the extra nutrients. 

Check your food labels, read 3rd party reports on the nutritional needs of your body and consult with a dietician or physician on your specific body issues and needs before popping a bunch of pills. Remember to drink plenty of water throughout the day when taking vitamins or supplements to aid your body’s absorption and prevent concentrated dosages.

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Building a Stronger Abdominal Core

Posted on February 8, 2011 by Marcus

Building a strong core takes more than doing a thousand sit-ups and crunches each day, (but that wouldn’t be a bad start) , however, there is a much better use of your workout time when targeting the core. Building a strong core means working more than what’s easily seen in the mirror. The core consist of the entire abdominal region…front, sides and back. Hold on and don’t cross sit-ups off your training routine as they are still a good way to hit those same medial abdominals. But to insure your developing a true core, try adding planks to your workout. Known in the military as “elbows & toes,” the body plank will work the midsection (Front and back), shoulders, arms and glutes.

Performing the plank and overhead exercises will greatly increase your core development and make ab work just that more productive. Try holding the position to your abdominal workout and sprinkle them between sets off exercises. Remember to hold the abdominal region tight and to breath normally. Try holding the position for 30-60 seconds and for added difficulty, alternate lifting a leg behind you, for a portion of the time count you have selected to hold the position.

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One More Mouthful

Posted on January 28, 2011 by Marcus

         I once heard that the last bite is always the best part of a good meal.  But what’s that last bite, sip, forkful, spoonful, chopsticksful… all worth?  What price do we pay for just one last mouthful of palatable sensation?  A mouthful of food or non-diet soft drink can range from 10-30 calories…after all; one Lifesaver candy is worth 10 calories.  So with the 3 meals and one snack we generally to eat a day, we consume at least 40 “last-bite” calories with those additional mouthfuls.  Using some easy math, it doesn’t take long to calculate that these extra bites add up to 14,600 extra calories per year…or 4.2lbs of body weight.  So the next time you look at that last bite of your favorite meal, think about the 10 extra calories you are taking in.  However, for those of you still not convinced that last bite of food is a moment worth risking for a few more seconds of palatable pleasure….think about how you’ll have to perform over 29 hours of rigorous exercising to shed those extra pounds off.  So whether you are trying to lose weight or get into shape, cutting back on those quietly gained and self-defeating pounds will keep you headed in the right direction with more predictable fitness and health results. 

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Where are “The Results” from Exercising?

Posted on January 27, 2011 by Marcus

So you are in the gym for one hour, 4 days a week and its been 4 weeks of some pretty rigorous training sessions. You have even added protein shakes to your diet because learned that it aids in muscle and recovery, but as far as you can see, you aren’t seeing any results…weight loss or muscle development. So consider this…you worked out for a total of 4 hours in a week that consist of 168 hours. What else are you doing to go along with those 4 hours in the gym…before, during and after exercising. Here’s some things to consider to hasten seeing those hard sought after “results.”

 

1 – Check your nutrition – how have your eating habits changed to compliment your new training regime. Are you eating too little, too much or too late? Are the types of food you consume properly providing the necessary nutrients for your activity? Are you allowing an “eating-cheat-day” or two ( a couple of nights over the weekend inhaling beer and wings or wine and cheese can quickly overshadow calories cut out or loss during the weekday’s hardest of workouts). Long and short watch what you put into your mouth.

2 – Are you breaking a sweat? Don’t take this literally, but you have to exert some energy and if you are on the stationary bike for an hour, on the lowest level or you are still lifting the same weight on the same machines for the same repetitions and sets then be patient your “results” are coming, just at a much slower pace. You should change/rotate your exercise routine to maximize the effects of the increased activity on your body’s metabolism and prevent your body from becoming complacent with the same movements.

3- What are you doing with your newfound fitness?. Your training 4 days a week has caused you to enjoy your rest time more, but now is the time to get out and use your new muscles and increased energy levels to do the things you always wanted to do. I’ll never forget my new training client that said they loved riding bikes and after working with her for 4 weeks, I asked her about the bike riding and she said she hadn’t biked on the weekends because she was busy catching up on naps. Get out and move forward!

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Pain Management

Posted on January 24, 2011 by Marcus

          For most of us managing pain is a part of playing and participating in physical sports…especially in the old gym born adage of ..”no pain, no gain.”  And if you consider the management of you pain with only the use of advice from 5th Ave branded advertising, then you may find yourself at a disadvantage. 

          As most medications carry a brand name and pharmaceutical name that differ.  It’s important that you learn the affects …good and not so good to each medication.  Before going any further, consult with your personal physician after doing your research and remember to ask questions.  

           The four most sought after medications for managing pain are aspirin (Bayer, Excedrine), acetaminophen (Tylenol), ibuprofen (Advil, Motrin) and Naxoprene (Aleve).   All these medications are commonly referred to as non-steroidal anti-inflammatory (NSAID).  Arguably most common among these pver-the-counter medications is acetaminophen.  Hospitals and medical professionals often suggest them for mild inflammation of joints and for reducing fever.  Acetaminophen has reportedly been linked to liver damage after prolonged use.  However, acetaminophen is known to be easier on the digestive system and is therefore recommended by medical professionals not wanting to disturb a patient’s gastro-intestinal system during a crucial recovery period.  Next is ibuprofen has been associated with bringing a fast relief to muscle and joint issues as well as overall body pain.  While ibuprofen can be used to reduce fever it has been noted to irritate the user’s stomach, especially if it’s is ingested shortly before physical activity.    While aspirin is probably the most widely known and the generic title for most pain-relievers, this medication derived from tree bark is a great way to alleviate headaches and has been proven to improve overall heart health and to prevent stroke I taken daily in small dosages.  Keeping mind that aspirin’s benefit is also it’s downfall.  Aspirin acts as an anti-coagulate which means it prevents blood clotting and should be avoided by those with hemophilia or blood clotting issues.  Naxoprene has been reported to provide a pain relief to menstruating woman better than the other three NSAID’s, as well as provide relief for double the amount of time than experienced with other popular NSAID’s. 

         Again, talking with a physician familiar with one’s medical history and conditions is always the best idea, but never allow a marketing department to determine how you manage your health, body and/or pain.

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Biggest Mistake Made when Trying to Lose Weight

Posted on January 24, 2011 by Marcus

        Weight loss is among the most popular reasons people decide to train / workout.  However, the most often made mistake of the panicked weight losers is the maintenance of unrealistic eating habits.  “Going on a diet,” does not necessarily equate to solely cutting back on eating as much as selecting the right foods to eat.  Simply cutting back on food will only send the body into panic and prevent you from wanting to exert energy…energy needed to help burn off fat.  A new-dieter should focus on eating fresh foods and avoid processed meats and veggies.  Decreasing fatty food intake is a great idea but your body will still require a fat source to make up at least 10% of the daily caloric intake.  This is the opportunity to train your body to crave healthier sources of fats like, certain diary products, olive oil or nuts.  So this may sound like music to some dieters, but the number one rule to losing weight is to remember to eat.

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Barbells vs Dumbbells

Posted on January 24, 2011 by Marcus

         Often I’m asked of my training preference of machines, dumbbells or barbells.  And it’s not really a matter of preference of equipment for a workout, as much as is the goal of the workout and the condition of the person exercising that will predicate my leaning to machines, dumbbells or barbells.  I almost always start with machines (if they are available) when training a new client because of the safety of the machine and ease of adjusting weight and body position without taking much of the client’s time transitioning between exercises.  Machines allow isolation of muscle groups to aid in determining the strength of a particular region of the body.  However, once I have a good understanding of the client’s goals and abilities it’s on to the free weights for a larger portion of the workout.

        I use dumbbells to allow compensation for the lack of balanced strength for a new client.  Dumbbells will allow each arm to rely on its individual ability and adjust for inefficiencies in strength of the person training.  Dumbbells take up very little space and are easy for the client to abandon at their side should an injury or a mishap occurs.  Using a barbell will allow one stronger arm to aid the weaker arm because the weight is being lifted as one unit… joined by the bar.  This joint effort by both arms (or legs) engages synergistic muscles allowing your body’s musculature to act together rather than isolate muscles.  This action allows users of barbells to lift more because more of the body is involved when a barbell is involved. When lifting heavier weights I tend to stick with the barbells because of the stability of the barbell.  I find the best method to answering the questions of which resistance training equipment is preferable is to combine all of them to insure a well rounded effort of all body parts in different training environments.

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