Category: General fitness (Page 4 of 15)

The optimum time to train

June 4, 2011 / Mike Furci

there are many biological factors that are important for muscular hypertrophy like hormone levels, age, sex, muscle fiber type, diet, among others. These factors have been recognized as extremely important for the hypertrophic adaption to strength training. Many of these factors, however, are known to vary throughout the day. Can the daily differences in the above factors like hormone levels, affect the adaptive response to strength training? What time of day is the best time to train?

A study published in the Journal of Strength and Conditioning Research set out to examine the effects of time-of-day-specific strength training on muscle hypertrophy maximal strength in men. The training group underwent a 10 week preparatory training regimen. Afterwards, the subjects were randomized to either a morning training group or an afternoon training group. The groups trained for another 10 weeks with training times between 07:00 and 09:00 hours and 17:00 and 19:00 hours in the morning group and the afternoon group respectively. Cross-sectional areas and volume of the quadriceps femoris were obtained by magnetic resonance imaging at weeks 0, 10, and 20. Maximum voluntary isometric strength during unilateral knee extensions and the half squat one repetition maximum were tested at weeks 0, 10, and 20.

The entire 20-week training period resulted in significant increases in maximum voluntary contraction and 1RM in both training groups. In this study, the magnitude of muscular hypertrophy and strength did not statistically differ between the morning or afternoon group. However, this study was of short duration and like most research concerning physical improvement through exercise, there needs to be more subjects over longer periods of time.
(J Strength Cond Res 23(9):2451-2457)

Bodybuilding, Exercise, General fitness, General training, Power lifting, Specific workouts, Weight training, Workout programs, Xternal Fitness, Xternal Furci

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Easing the symptoms of arthritis

May 11, 2011 / Mike Furci

46 million adults have been diagnosed with arthritis. 9% of these individuals claim arthritis limits their physical capabilities; 21 million people alone suffer from osteoarthritis. Unfortunately, the incidence of arthritis is on the rise, but there are things you can do to ease the symptoms.

Exercise can be a great way to deal with the aches and pains of arthritis. But it’s important to perform the right exercises under a doctor’s supervision.
Here are suggestions about exercising if you have arthritis, courtesy of the University of Washington School of Medicine:
If you have a physical or occupational therapist, he or she should participate in creating your exercise plan.
Your exercises should put minimal stress on your joints, especially when you first start out. Don’t overdo it.
Try a combination of both therapeutic (designed to help ease symptoms and improve joint function) and recreational (just for fun) exercises.
Use other methods to ease symptoms, such as using heating pads and ice packs, eating a healthy diet, taking medication as prescribed, and maintaining a healthy body weight.
(HealthDay News)

Anti-Aging, General fitness, Medical Issues for Men, Men's Health and Wellness, Xternal Fitness, Xternal Furci

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What are the Benefits of Lying in a Sauna?

April 29, 2011 / Staff

Saunas are everywhere—at health clubs, spas, in hotel rooms, in apartment communities, rehabilitation centers, sports complexes, swimming pools, and in private homes. The reason saunas are so popular is simple. Lying in a sauna is a great way to relax and unwind, but did you know that saunas are not only good for mental health, but they may also be good for physical health too? Some may disagree, while others offer a convincing argument for using saunas for detoxification, weight loss, cellulite reduction, pain relief, the treatment of respiratory problems, and to help clear skin problems. So how does relaxing in a sauna accomplish all of this? According to Fuller Fitness:

During a 10-20 minute sauna session, your heart rate increases by 50-75%. This provides the same metabolic result as physical exercise. The increased cardiac load is the equivalent to a brisk walk. There is a nominal effect on blood pressure because the heat also causes blood vessels in skin to expand to accommodate increased blood flow.
Blood vessels become more flexible and there is increased circulation to the extremities. During a sauna, blood flow to the skin increases to as high as 50-70% of cardiac output (compared to the standard 5-10%). This brings nutrients to subcutaneous and surface tissue resulting in glowing healthy skin.
Steambaths and saunas induce sweating to provide a comprehensive cleansing of the skin and sweat glands. Skin is the largest organ in the body. Thirty percent of body wastes are passed through the skin. Profuse sweating enhances the detoxifying capacity of the skin by opening pores and flushing impurities from the body.
When taking a sauna, skin temperature rises to 40°C (104°F) and internal body temperature rises to about 38°C (100.4°F). Exposure to the high heat creates an artificial fever state. Fever is part of the body’s natural healing process. Fever stimulates the immune system resulting in increased production of disease fighting white blood cells, antibodies and interferon (an anti viral protein with cancer fighting capability).
Spas and other such therapeutic facilities utilize saunas and steambaths in conjunction with massage to loosen fatty tissue and assist in the battle against cellulite.
The cleansing effect of profuse perspiration helps provide healthy skin and a clear complexion.

Before using a sauna, there are a number of precautions to follow. Harvard Men’s Health Watch offers the following advice:

·Avoid alcohol and medications that may impair sweating and produce overheating before and after your sauna.
·Stay in no more than 15–20 minutes.
·Cool down gradually afterward.
·Drink two to four glasses of cool water after each sauna.
·Don’t take a sauna when you are ill, and if you feel unwell during your sauna, head for the door.

Many people can tolerate the intense heat in a sauna, while others cannot. If you have high blood pressure or a cardiovascular condition, check with your doctor to make sure it’s ok to use a sauna.

General fitness

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The “After Burn” may not be a myth

April 20, 2011 / Staff

We’ve all heard about the “After Burn” effect of exercise.

That coveted condition where the body continues to burn calories long after we’ve finished working out.

Well, it seems that science may have proven that this does indeed happen and at a higher and more intense rate than expected.

Studies which are done properly (many are not), find that extra calories are burned in the hours after exercise — but only if subjects exercise hard and long; intensely for 45 minutes.

And if they exercise even harder, they burn even more calories afterward.

General fitness, Workout programs

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How to Find the Best Pilates Classes

April 2, 2011 / Staff

Pilates is an exercise system that stretches, strengthens, and tones the muscles. It can also help you lose weight. Created by German-born Joseph H. Pilates in the 1920s, Pilates is performed on a mat or a specially designed piece of equipment called a “Pilates Reformer.” Using a Pilates reformer requires the assistance of a Pilates instructor, so some sessions are one on one, while others are made up of small groups.

Pilates mat exercises can also be performed one on one, but mat exercises are typically performed in a classroom setting, with many participants. While Pilates machines offer more back and neck support and they help maintain correct posture, some people may prefer Pilates mat because it’s more affordable.

If you’re interested in Pilates mat, there are several things to consider during your search for the best class. You should consider environment, certification, and years of experience.

Environment is important for several reasons. Pilates studios typically have more space, better equipment and more of it, more sessions and classes, and instructors with more experience than the Pilates classes offered at your local YMCA or Bally’s. A Pilates studio’s main focus is Pilates, so all time, funds, and effort go into recruiting the best talent, purchasing and maintaining the best equipment, and making improvements based on client feedback. The community is smaller in a studio setting, which also makes the experience more personal.

Certification is required to teach Pilates at a studio or in a health club setting. The instructors at any given facility must be certified by a program accredited by the National Commission for Certifying Agencies (NCCA). Any health club or Pilates studio will be more than happy to provide credentials, but you can also check with the NCCA.

Experience typically means at least two years in the industry working for a health club or Pilates studio. Many studios prefer more experience, so you will likely find Pilates instructors with 5-7 years of experience, sometimes more. Some health clubs will accept a Pilates instructor with a year or two of experience, while upscale health clubs may require more.

You don’t have to settle on a Pilates class based on high pressure sales tactics, so don’t feel obligated to sign on the dotted line until you’ve visited at least three Pilates studios and/or classes. Most Pilates studios will give you a free tour, answer any questions you may have, and they may even let you audit a class. Health clubs might be willing to do the same. Many offer free passes, which will give you an opportunity to try a class without further obligation.

Exercise, General fitness, Specific workouts, Weight Loss

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