Strength Exercises

October 17, 2008

MILITARY PRESS – PRONE ON SB WITH DB Reps : 6-12  Sets : 3-4  Intensity : 70-85%  Tempo : 4/2/2-3/1/1  Rest : 1-3 mins  Preparation : Maintain proper alignment through the kinetic chain by positioning the feet straight, glutes tight, ‘neutral’ spine angles, shoulder blades retracted and depressed, and chin tucked for good cervical alignment. Activate the core with a proper drawing in and pelvic floor contraction. Movement : Choose light dumbbells and perfect the technique before moving to a heavier load. Lie prone with your lower abs / hips on the stability ball, feet against a wall and alignment described in the ‘preparation’. With the dumbbells by your shoulders, perform a military press overhead and in line with the body. TRAINERS: watch that the dumbbells don’t ‘fall’ towards the ground as they extend over their heads. Keep the core and glutes tight to avoid lower back discomfort. SQUAT TOUCHDOWN – 1 LEG (WITH DB) Reps : 6-12  Sets : 3-4  Intensity : 70-85%  Tempo : 4/2/2-3/1/1  Rest :   Preparation : Begin balanced on one leg (opposite leg remains parallel to stance leg) while positioning entire body in optimal posture. Movement : Draw your belly button inward toward your spine. Controllably, squat down bending the ankle, knee, and hip whilereaching toward, OR, touching your toe with the opposite hand. While maintaining drawn-in maneuver, activate glutes & return to starting position. Progression Considerations : Draw your belly button inward toward your spine. Hold dumbbell in hand of raised leg. Controllably, squat down bending the ankle, knee, and hip while reaching toward, OR, touching your toe with the opposite hand. While maintaining drawn-in maneuver, activate glutes & return to starting position. SQUAT TO 2 ARM DB PRESS Reps : 6-12  Sets : 3-4  Intensity : 70-85%  Tempo : 4/2/2-3/1/1  Rest : 1-3 mins  Preparation : Begin with feet shoulder width apart with feet pointing straight ahead and knees over 2nd & 3rd toes.   Hold dumbbells at chest level with palms facing body. Movement : Perform a พ squat keeping lower extremity in proper alignment.   Before any compensation occurs, activate glutes and stand to a fully upright position.   Once stabilized, press the dumbbells overhead until both arms are fully extended with palms facing away. Slowly return the dumbbells back to chest and repeat. Progressions: Alt Arm, I Arm. CHEST PRESS (FREE MOTION) Reps : 6-12  Sets : 3-4  Intensity : 70-85%  Tempo : 4/2/2-3/1/1  Rest : 1-3 mins  Preparation : Sit tall with back against back pad. Hands out to the side with elbows slightly bent. Using a neutral grip with palms facing forward. Movement : Brace Spine by drawing your lower abdomen in. Maintaining proper posture, start movement by bringing hands out and together. Check alignment and positioning and repeat fly motion. It is important not to let your back arch at any time during the movement. Maintain slight bend in elbows as hands come together. Keep feet flat on the floor to maintain balance and stability. This exercise can be performed in an incline or decline motion for variation. PULL DOWN – STRAIGHT 2 ARM Reps : 6-12  Sets : 3-4  Intensity : 70-85%  Tempo : 4/2/2-3/1/1  Rest : 1-3 mins  Preparation : Begin by facing a cable machine with feet shoulder width apart, toes pointing straight ahead and knees over 2nd and toes.  Hold the bar with arms flexed at the chest level. Note:  Use pronated grip. Movement : Maintaining a draw in position and slightly flexed knees. Perform shoulder extension by bringing your arms to the side of the body while retracting and depressing the shoulder blades. Avoid letting the back arch and/or head to jut forward. Keep arms fully extended during exercise. Hold and return arms in their extended position in front of body to eye level.

Good Sleep = Healthy Aging

Good sleep is the key to healthy aging, study finds.
June 25th, 2008

Sleep…

A link between normal sleep and healthy aging has been found, according to a research abstract presented at Sleep 2008, the 22nd Annual Meeting of the Associated Professional Sleep Societies.

The study, authored by Sonia Ancoli-Israel, PhD, of the University of California at San Diego, and colleagues, focused on 2,226 women 60 years of age or older.

Reports of use of sleeping aids, daytime somnolence, napping, sleep latency, sleep maintenance insomnia, early morning awakening, snoring, overall perceived sleep quality, and sleep duration were all assessed.

According to the results, 20.8 percent of the women were categorized as “successful agers”. Items related to less daytime napping and fewer complaints of sleep maintenance insomnia best predicted successful aging.

There was no direct relationship between use of sedative-hypnotics and successful aging. Increased severity of sleep disturbance also predicted lower self-rated “successful aging” and a greater difference between perceived and actual age, and this result again remained significant after controlling for depressive symptom severity.

“Our findings that reports of better sleep are related to successful aging reinforce the idea that good sleep is of utmost importance for good health,” said Ancoli-Israel. “Health care professionals need to ask their patients — of all ages — about sleep and help those with poor sleep to find ways for improvement.”

Unfortunately, many older adults often get less sleep than they need. One reason is that they often have more trouble falling asleep. A study of adults over the age of 65 found that it takes 13 percent of men and 36 percent of women more than 30 minutes to fall asleep.

Older people often sleep less deeply and wake up more often throughout the night, which may be why they may nap more often during the daytime. Nighttime sleep schedules may change with age too. Many older adults tend to get sleepier earlier in the evening and awaken earlier in the morning.

Not sleeping well can lead to a number of problems. Older adults who have poor nighttime sleep are more likely to have a depressed mood, attention and memory problems, excessive daytime sleepiness, more nighttime falls and use more over-the-counter or prescription sleep aids.

Recent studies have linked the lack of sleep with serious health problems such as an increased risk of obesity, cardiovascular disease and diabetes.

While most people require seven to eight hours of sleep a night to perform optimally the next day, older adults might find it harder to obtain the sleep they need. Older adults must be more aware of their sleep and maintain good sleep hygiene by following these tips:

• Establishing a routine sleep schedule.
• Avoiding utilizing bed for activities other than sleep or intimacy.
• Avoiding substances that disturb your sleep, like alcohol or caffeine.
• Not napping during the day. If you must snooze, limit the time to less than one hour and no later than 3 p.m.
• Stick to rituals that help you relax each night before bed. This can include such things as a warm bath, a light snack or a few minutes of reading.
• Don’t take your worries to bed. Bedtime is a time to relax, not to hash out the stresses of the day.
• If you can’t fall asleep, leave your bedroom and engage in a quiet activity. Return to bed only when you are tired.
• Keep your bedroom dark, quiet and a little cool.
• Although sleep patterns change as people age, disturbed sleep and waking up tired every day are not part of normal aging. Those who have trouble sleeping are advised to see a sleep specialist.
  

-This article was prepared for Awake In America by Admin

Why Exercise? Part 1 & 2

Part 1:

Part 2:

CIGARETTES KILL.

Tight Hip and Glute Stretches

October 16, 2008

Exercises of the Week
Hips, Glutes and Foam Rollers!

Tight hips and glutes are a common problem among athletes and fitness enthusiasts. Consider adding these 3 exercises into your workouts.  

Hip Rotators

Glute Max Rollout

Glute Rollout with Bent Leg

EAT MORE OF THESE

I can almost guarantee you are not getting enough fruits and vegetables…

01- Broccoli – Folate, vitamin C, and several carotenoids including beta-carotene, lutein, and zeaxanthin and glucosinolates
02- Cabbage - Vitamin C, folate and glucosinolates
03- Carrot – Several carotenoids including beta-carotene, along with vitamin E
04- Kale – Vitamin C, folate, magnesium, and several carotenoids including beta carotene, lutein and zeaxanthin
05- Parsley - Vitamin C, folate, several carotenoids and flavonols
06- Spinach – Folate, vitamin C, vitamin E, several carotenoids, Iron and Calcium
07- Papaya – Vitamin C, potassium, and several carotenoids including beta-carotene and beta-cryptoxanthin
08- Tomato – Vitamin C, polyphenols, and several carotenoids including lycopene
09- Barley Grass – Vitamin B1, B12, calcium, Vitamin C
10- Wheat Grass – Vitamin A, Vitamin E, magnesium, calcium, fiber
11- Hyrdrilla Verticillata – Calcium, Magnesium, Manganese, Potassium, Zinc, Copper, Vitamins B1, B2, B5, B6, B12, Vitamin C and Vitamin E
12- Alfalfa - Calcium, Carotene, Chlorophyll, and Vitamin K
13- Artichoke – Magnesium, Chromium, Manganese, Potassium, Phosphorus, Iron and Calcium
14- Brussel Sprouts – Vitamin K, Vitamin C, Folate, Manganese, fiber, Potassium, Omega 3 fatty acids, Vitamin E, Calcium
15- Cauliflower - Vitamin C, Vitamin K, Folate, fiber
16- Kale – Vitamin K, Vitamin A, Vitamin C, Calcium
17- Onion – Chromium, Vitamin C, and numerous flavonoids, fiber
18- Collard Greens – Vitamin A, Vitamin C, Vitamin E, Managanese, Calcium
19- Apricot – Vitamin A, Vitamin C, Fiber
20- Avocado – Vitamin K, Folate, Potassium, Vitamin B6, Vitamin C
21- Green Bell Pepper – Vitamin C, Vitamin A, Vitamin B6
22- Grapefruit – Vitamin C, fiber, Vitamin A, potassium, folate
23- Kiwi - Vitamin C, fiber, Copper, Potassium, Magnesium
24- Prune – Fiber, Copper, Vitamin A, Potassium
25- Strawberry - Vitamin C, Manganese, Fiber, Potassium, Folate

BOSU

Exercises of the Week
Fun with BOSU!

Here are 4 exercises you should consider adding into your training program. Great core work!  

BOSU Side Twist

 

Spin Resources

bikini-ready

Bikini-Ready 8-week Workout:  The workout frequency for this program is high. This is optimal for burning the most fat.  The frequency used in this program would probably be overtraining if all the workouts were designed to build muscle.  However, since there are several types of workouts, with varying parameters, a higher frequency is possible. Use weights that are approximately 85-90% of your 1Rep Max.  Your relative 1Rep Max will decrease throughout the workout, as you get fatigued. Aim to perform a total of 25-35 repetitions for each primary exercise. Keep rest times at 30-90 seconds Avoid training to failure on compound movements.  The workout frequency it to high for training to failure.  Circuit Workouts:  The goal for these workouts is to aid with maintaining muscle mass, as well as boosting fat loss.  The workouts will focus on using compound exercises which use large muscle groups. Rest times will be short to maintain intensity.  If you only need 20-30 seconds of rest, then don’t hesitate to keep going.  The rep ranges used should be in the neighborhood of 8-12 reps.  Performing higher rep sets can be a way to perform more overall work, which will lead to more calories being burned. More calories burned will equal greater fat loss. Cardio Options: In the first option, the times listed are broad to allow for all levels of conditioning. If you are in better shape, your all out bursts will be a bit longer. Rest times may also be shorter. If you aren’t in quite as good condition, the bursts may be shorter, and rest times longer. However, if you aren’t able to work within the ranges given, then you may not be ready for high intensity cardio just yet. High-Intensity Option #1: Warm-up for 2-5 minutes at a slow, but gradually increasing pace Begin with an all out burst that lasts 15-30 seconds. ‘Rest’ at a slower pace for 15-45 seconds Repeat the all out burst for 15-30 second Rest for 15-45 seconds *Continue for at least 10 minutes (not including the warm-up), and as long as 15 minutes.*   High-Intensity Option #2: Warm-up for 2-5 minutes, with gradually increasing speed Exercise at the maximum effort that you can maintain for at least 10 minutes, not counting the warm-up, all the way up to 15 minutes. Adjust pace as necessary. Alternate Cardio #1 – Moderate-High Intensity Cardio: Warm-up for 2-5 minutes, with gradually increasing speed Exercise at the maximum effort you can maintain for at least 15 minutes, not counting the warm-up, all the way up to 30 minutes. Adjust pace as necessary. Alternate Cardio #2 – Moderate Intensity: Warm-up for 2-5 minutes Maintain a moderate pace, or 60-70% of maximum heart rate, for at least 30 minutes. Workout A – Pull 2-5 minute cardio warm-up Seated Cable Rows-1 warm-up set-15-20 reps Seated Cable Rows-1 moderately heavy set-8-10 reps Seated Cable Rows-5 sets of 5 with 80-85% of 1 Rep Maximum Cable Pulldowns-1 moderately heavy set-8-10 reps Cable Pulldowns-5 sets of 5 with 80-85% of 1RM Reverse Grip Pulldowns-3 sets of 5 with 80-85% 1RM Hammer Curls-3 sets of 8  Workout B – Push 2-5 minute cardio warm-up Decline Dumbbell Bench Press-1 warm-up set-15-20 reps Decline Dumbbell Bench Press-1 moderately heavy set-8-10 reps Decline Dumbbell Bench Press-5 sets of 5 with 80-85% of 1 RM Hammer Grip Incline Dumbbell Press-1 moderately heavy set-8-10 reps Hammer Grip Incline Dumbbell Press-5 sets of 5 with 80-85% 1RM Seated Dumbbell Overhead Press with Palms Facing In-3 sets of 5 with 80-85% 1RM Reverse Grip Tricep Pushdowns-3 sets of 8  Workout C – Lower Body 2-5 minute cardio warm-up Squat-1 warm-up set-15-20 rep Squat-1 moderately heavy set- 8-10 reps Squat-5 sets of 5 with 80-85% of 1 RM Lunges-1 moderately heavy set- 8-10 reps Lunges-5 sets of 5 with 80-80% of 1RM V-Bar Pulldowns-3 sets of 5 with 80-85% 1RM Standing Dumbbell Calf Raises-3 sets of 8  Circuit Workout:  Repeat this circuit at least 5 more times.  The entire workout should last 20-30 minutes.  2-5 minute warm-up (this can be cardio, bodyweight exercises, dynamic movements, or a mixture). 1st set:  Squats-10 reps @ 65-70% of 1RM 2nd set:  Incline Dumbbell Bench with Palms Facing In-10 reps @ 65-70% of 1RM 3rd set:  Cable Row-10 reps @ 65-70% of 1RM 4th set:  V-Bar Pulldowns-10 reps @ 65-70% of 1RM 5th set:  Straight-Arm Dumbbell Pullover-10reps @ 65-70% of 1RM 6th set:  Bicycle crunches-10 reps @65-70% of 1RM *Rest for 30-120 seconds.* The Workout Schedule:  Weeks 1 & 2 Day 1 – Workout A – Pull Day 2 – Workout C – Lower Body Day 3 – Rest Day 4 – Cardio Day 5 – Circuit Workout Day 6 – Cardio Day 7 – Workout B – Push Weeks 3 & 4 – Same As Week 1 & 2, Just With a Slightly Different Schedule Day 1 – Workout C – Lower Body Day 2 – Rest Day 3 – Cardio Day 4 – Circuit Workout Day 5 – Cardio Day 6 – Workout B – Push Day 7 – Workout A – Pull Weeks 5 & 6 Day 1 – Workout A – Pull Day 2 – Workout C – Lower Body Day 3 – Workout B – Push Day 4 – Circuit Workout Day 5 – Rest Day 6 – Circuit Workout Day 7 – Rest Week 7 Day 1 – Workout C Day 2 – Workout A Day 3 – Cardio Day 4 – Circuit Workout Day 5 – Rest Day 6 – Cardio Day 7 – Circuit Workout Week 8 Day 1 – Workout C Day 2 – Workout B Day 3 – Rest Day 4 – Cardio Day 5 – Circuit Workout Day 6 – Cardio Day 7 – Circuit Workout

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