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Exercise
As A Power Source
by: Dr. Fit, Sidney E. Reeves, CFT
These days it is so hard to make it the gym. Life is very busy which
creates a serious challenge for being consistent with exercise each
week. However, exercise is exactly what we need in order to reduce
stress, increase longevity, and give the body extra energy for daily
living.
The best results are achieved using refined techniques, functional
exercises, cardio, proper nutrition, awareness, variety, consistency,
supplementation and motivation over time!
Refined technique means correct form to isolate muscles or “target
areas of the body.” Efficiency is the priority to ensure maximal
muscle stimulation. With resistance training, also known as weight
lifting, it is important to eliminate momentum. It is also necessary
to move the weight through a full range of motion. This will cause
muscle contraction for the correct amount of time and ensure appropriate
length of the tendons.
The goal is to strengthen the joints of the body by stimulating
the muscles around it.
For example, the lower back is an extremely important part of the
body. Many people have trouble with this area, especially if their
occupation puts a strain on it. So, it is a good idea to strengthen
the muscles of the lower back like the erector spinae by performing
three to four sets of back extensions on the floor superman position
or face down on the exercise ball for 8 to 12 reps.
As the muscles
around the spine get stronger, the spine is held in place better,
which reduces the changes of lower back problems. It is also important
to keep the joint partially bent at the end of the rep, so that
constant pressure remains on the muscles and no added pressure is
applied to the joint from locking it out.
Cadence is a term that refers to the rate at which the resistance
or weight moves. The best results are achieved by a slow cadence
that causes the muscle to contract longer. On occasion, a mixture
of fast and slow cadence may be used, especially with sports-specific
training.
Lastly, using correct angles achieve muscle isolation in target
areas and decrease the chance for injuries, especially with heavier
weights. So, how many sets and reps should be completed? Four sets
of 8-12 reps using a weight that is difficult but manageable. Allow
24 hours to recover with his approach. Six sets of 4 reps is more
advanced, calculated at 60 to 80 percent of the one rep max. Allow
48 hours to recover when using this approach.
Functional exercise is a new popular technique that stimulates the
core or torso of the body while working another muscle group at
the same time. For example, performing a dumbbell press while lying
on an exercise ball. The abs and the core muscles contract to hold
the body into position, while the chest and tricep muscle push the
dumbbells up. This type of challenge causes maximal stimulation
to the body and keeps the workout interesting. Cardio is great for
the heart and lungs.
The number of calories burned is important
as well as maintaining the correct heart rate. The heart rate formula
is 220 minus age times point 60 for the lower margin and 220 minus
age times point 80 for the upper margin. This is also known as the
fat burning zone.
Cardio also detoxifies the body and strengthens the immune system
among many other health benefits. Muscles contract and move lymph
along, which allows the immune system to clear dead cells and bring
in new ones.
Warm up is important for preparing the body for the more demanding
portion of the cardio workout. Allow 15 to 30 minutes prior to weight
lifting and 10 to 15 minutes prior to cardio activities like jogging,
swimming, aerobics or walking. In addition, a good stretch routine
before warm up is highly recommended.
The preferred schedule for the weekly workout is warm up followed
by cardio, then weight lifting on Monday, Wednesday, and Friday
with cardio only on Tuesday and Thursday.
While you may feel your schedule is too busy to maintain a scheduled
workout routine, you will find that by adding exercise to your life
you will actually add time, as you will have more energy and become
more efficient in your day to day activities. Think of exercise
as the battery that gives your life power.
About The Author
Dr. Fit, Sidney E. Reeves, CFT is a nationally recognized personal
fitness trainer. Dr. Fit has been helping overweight America understand
and change their self-defeating habits while learning the important
elements of good nutrition, exercise and positive change. He has
launched a website to compliment his daily fitness show at www.writingforweightloss.com
where members receive all the tools to lose weight permanently.
Join Dr. Fit as your fitness trainer today at www.writingforweightloss.com.
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