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Archive for December, 2009
Weight Training Routines
I cannot believe I haven’t mentioned these 2 popular weight training routines before now…better late than never I guess. I’m talking about the popular Les Mills’ “Body Pump” and Body Training Systems’ “Group Power” international programs! Both are fantastic weight training routines that target all the major muscle groups in 60 minutes to choreographed music.
There are other programs out there like “Urban Iron”, “Power Pump” or similar type programs which try to simulate both “Pump” and “Power”. Perhaps even in smaller gyms who can’t afford the above mentioned programs, there are instructors who try to incorporate their own style of these 2 programs.
I personally like both “Body Pump” and “Group Power” for safety reasons. Both programs have
professional staffs incorporating weight training routines that safely challenge the participants. I like that safety feature of these professional programs.
Let me also mention that the guys try and go “all testosterone” and lift heavy weights. This is a BIG mistake! I’ll tell you why. Most songs are about 4:30 to 5 minutes long, with repetitive movements. It’s not safe to lift heavy weights and execute proper form with so many reps.
These programs challenge you, tone you, and help you to build muscles. Look for a gym that offers these two programs and give them a try. Let the instructor know that it is your first time and she/he will help set you up and go over proper form with you. “Body Pump” and “Group Power” lay a great foundation for future weight training routines!
There are several different water aerobics exercises you can do with aqua dumbbells. I believe I made this exercise up. It is more of a toning exercise than a cardiovascular exercise.
How this works is like this:
- Stand on both feet in the pool with 2 aqua dumbbells, and tummy tight.
- Place the dumbbell in your right hand so the palm is facing toward the ceiling.
- The other arm (left) is extended out to the side, palm face down, near the top of the water and perform an isometric hold.
- Right elbow is tucked into your waist. Don’t move your arm at all. Bring the dumbbell, palm face up, more toward the center of your body.
- Extend from the elbow and bring right dumbbell to touch left ankle. Ensure the elbow stays tucked into waist.
- Start out with 8 repetitions, then pulse for 8-16 reps.
- Switch to left dumbbell to right ankle, with the right arm executing an isometric hold.
Think of the execution of the moving arm like you were doing concentration bicep curls from your inner thigh. This exercise works the biceps, triceps, core and legs. It happens to be one of my favorite water aerobics exercises. I’ll have to think of a good name for it soon. See how you like it.
A really good cardiovascular workout to try is water aerobics!! OK, now listen to me, NOBODY CARES WHAT YOU LOOK LIKE IN A BATHING SUIT!!! Believe it or not, everyone justs wants a good workout. I have been a water aerobics advocate for several years.
Last night, I was talking with family members about the benefits of water aerobics, and like you “they don’t want anybody seeing them in a bathing suit.” Read My Lips, NOBODY CARES!!! So get over that fear and get your tools/toys, like aqua dumbbells and noodles and get moving in the pool. Using these tools can intensify your workout even more. May I also suggest webbed gloves. They can really strengthen your and tone your arms.
Tomorrow, I’ll present to you water aerobics exercises.
Proper Lifting Techniques
When it comes to lifting weights having proper lifting techniques is crucial!! If not for any other reason, than to eliminate any injuries. If you are brand new to lifting weights it would be advisable to stick to weight machines. Weight machines already have the predetermined range of motion tracking. Use the weight machines until you can get properly trained by a fitness professional.
Another reason to use proper lifting techniques is to meet your weight training goals! If you are doing an exercise improperly, you may not be targeting the correct muscles and/or will not see any gains or results in your program. If you are just starting out, perhaps lift with a friend, or someone knowledgeable about weight lifting will work for you. Be wary, however, because maybe your friend isn’t performing the exercise properly either.
On my website, Fitnessfromthepro.com, I have a specific article describing and illustrating Correct Form for squats, chest press and incline/decline flys you may find helpful.
It seems that I am having a hard time trying to build lean muscle. I wonder if it is just the season. All I want to do is wrap a blanket around myself and read a book or watch TV. So, my New Year’s Resolution to myself is to build lean muscle. How am I going to motivate myself to do that?
Maybe I’ll buy some new workout clothes and put some serious rockin’ tunes on my MP3 player. I’ll have to stop eating so much and pick healthier choices. I love when it’s summer because there are so many fresh fruits available. If I want peaches, I’ll have to buy canned peaches.
I’ll need some serious mind power to get me back on track. I want to look more toned and lose the extra pounds from Christmas. From now on, there will be no more cookies or candy for me. I am going to be a mean lean wrecking machine and build lean muscle in 2010!!!
P.S. I’m only 4’11″.
We have talked about correct form when it comes to push up exercises. As you know, push ups are a great upper body exercise. Today, I’m going to introduce a couple variations of the push up to add and change up the routine.
One of our first push up exercises to try uses a stability ball. Lay across the ball and walk your hands forward on the floor so just your hips or thighs are on the ball. Arms are directly under
your shoulders. Gradually, lower your upper body down toward the floor, keeping the rest of your body straight, and belly button pulled into the spine. Then, exhale and push up. With this exercise, the less legs on the ball, the more difficult. For instance, if you just have your shins on the ball, the push up will be much harder. You will also require more of the abdominals for stability. When you are first starting out, keep the thighs on the ball, and gradually move forward off the ball.
Another great push up exercise uses a much smaller ball than the stability ball. Find a medicine 
ball, or a small pilates ball. Get into push up position, with the medicine ball under your right hand. This is an unstable surface so you will have to keep the abs tight for balance. The left hand is on the floor. Lower your body straight down, then exhale and push up. Do 8-10 with right hand on the ball, then 8-10 with left hand on the ball.
Instead of using the medicine ball, try putting one hand on a step (Reebok Step), other hand on the floor. This should be a little bit easier, because the step is a more stable surface. Don’t forget to repeat on both sides.
These couple of push up exercises are very challenging. So if your looking to kick up your workout a notch try one of these push up exercises!
Nitric Oxide Supplement
There are mixed reviews of the Nitric Oxide Supplement as to whether it works or not in helping to build muscle. I’m not advocating either way. I will explain some of the research and simple science behind the process, and you can make the determination on your own.
Nitric Oxide is a chemical reaction in the body that helps with vasodilation. That is, it allows the blood vessels to relax and widen in your body. As a result, more blood flows to the stimulated area and causes the muscles to get bigger and stay that way for about 40 minutes after training. Blood flow increases and helps the body eliminate lactic acid and carbon dioxide build up. This Nitric Oxide (NO) reaction supposedly helps to build muscle, enhances strength and recuperation.
The Nitric Oxide supplement does this enhancement et al. with a chemical reaction utilizing 1 atom of nitrogen and oxygen each, along with an amino acid called L-Arginine and an enzyme called
Nitric Oxide Synthase, (NOS). This chemical reaction takes place in the body producing the NO and another amino acid, Citrulline. NO along with citrulline and another amino acid, aspartic acid, is supposed to increase the production of L-Arginine. L-Arginine is a natural growth hormone the body uses which helps to build muscle. The NO acts as a cellular messenger helping to regulate blood flow.
In order to get the optimum effect, it’s best to increase your enzyme supply (NOS) by increasing your consumption of different nutrients and other amino acids. Instead of stocking up on each individual product, there are companies that incorporate all these nutrients into one product to facilitate the NO reaction.
Still, there are others who have tried the Nitric Oxide Supplement, and saw no results and no muscle gain. So you be the judge!
These past few days we have been talking about weight loss. How using a food diary helps with successful weight loss. Planning ahead, and eliminating high fat and calorie dense foods in your pantry. Choosing healthier and more nutritious snacks sets the path for weight loss. Setting achievable goals and rewarding yourself with non food items when they are reached. Using exercise with your weight loss goals.
Today we’ll put it all together for successful weight management. Slow down when you are eating your meal. Enjoy and savor the flavors. Put your utensils down in between bites. When you eat more slowly it gives your stomach time to tell your brain that you are no longer hungry.
Substitute foods that contain less fat and calories. Reducing your fat helps control your weight management and also your cholesterol. Use variety in your diet and don’t get stuck on the same low cal foods. Planning ahead can assist you.
One of the biggest weight loss tactics is portion size and portion control. Take smaller portions and avoid seconds can really help with your calorie intake.
You have successfully completed your weight loss journey and now you have to make the commitment to yourself! Committing to a long term weight management and life style changes will set the stage for a healthier and stronger you!
Lift Those Weights Ladies!
Many women shy away from weight training because they are worried building muscle will make them get bigger. This is a common misconception among women. Because of this myth some women choose to focus their exercising routines entirely on cardio-vascular activity. The truth is that gaining muscle will actually help women lose fat.
Imagine that fat is like cotton; it weighs little, yet takes up a lot of space. Muscle is more like brick, it feels heavy, but takes up less space. As you begin weight training you may notice you gain a couple of pounds before you lose any. All that really matters is that you’re losing inches. The more inches of fat you lose the better you’ll fit into your clothes. And, the bottom line is you must lift weights to build muscle.
Today in our Weight Loss series, we will look at exercises to lose weight. The prescription for losing weight, according to ACSM (American College of Sports Medicine), begins with the frequency of exercise. If you are de-conditioned or have been inactive, it is best to check with your physician first. Start an exercise program slowly, and build up your endurance. The frequency of exercising is most days of the week, 5-7 days.
The next thing to consider is the intensity of your exercising. Low impact activities like aqua aerobics, cycling or walking is a good way to start. As you become more conditioned you can
increase your intensity. Starting out, your target heart rate should stay between 40-60%, then progress to 50-75% as you become more conditioned.
- TARGET HEART RATE…220- your age= Maximum Heart Rate
Here’s an example: Let’s say you are 40 years old. 220-40=180 beats per minute, 180 is your maximum heart rate. To get 40% of your maximum heart rate multiply by.4. In this case, 180 x .4 =72 beats per minute. 180 x .6= 108 beats per minute is 60% of your max heart rate. So an inactive 40 year old would start out targeting their heart rate 40-60% or between 72-108 beats per minute.
As this same 40 year old gets more conditioned, they can target their heart rate between 50-75%. 180 x .5= 90 beats per minute and 180 x .75= 135 beats per minute, so their range is between 90-135 beats per minute.
This is how we gauge intensity.
Finally, time or duration is our last factor when it comes to using exercises to lose weight. Start out with smaller increments of time, like 10 minutes at 40% of your max heart rate. Gradually, increase the amount of time. A good goal for aerobic activity is for at least 30 minutes. Listen to your body!! You will feel when it’s time to progress and when it’s time to back off.
Always remember to stay hydrated. Drink plenty of water before, during and after your exercise sessions.
Tomorrow, we will conclude our weight loss series by tying everything together, so we can make lasting lifestyle changes!