Category Archives: Workouts

10 musts for building muscle…

Train smart for bigger, faster muscle gains.
Train smart for bigger, faster muscle gains.

It’s not always about working harder; but working smarter that get’s the best results.

1) Adaptation & Progression – Everything pretty much boils down to this principle. Muscle growth is a function of your body adapting to stress, and it only continues to adapt (grow) as long as their’s progression, or an increase in intensity/load.

2) Intensity & Frequency – Tied to the concept of progression, intensity measures the amount of effort put forth in a given period of time. Frequency is how often you train, and its surprising how many magazines and “so-called” experts get this concept wrong.

3) Optimal Warm-up & Stretching – Often ignored by most weight-trainees, the proper warm-up can increase strength, minimize injury, and enhance overall results. The facts about stretching have changed over the years, but many people are still applying old-school principles. Stretching is absolutely critical to your success.

4) Duration & Volume – How long should you train for? Continue reading 10 musts for building muscle…

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Where do you define yourself?

Bodytek Personal trainingYes. Periods of anxiety and being scared allow the sympathetic nervous system to override the parasympathetic system.

The subsequent release of catecholamines such as adrenaline cause your heart rate and strength of contraction to increase, in order to supply your muscles with more oxygen and glucose. Your heart therefore gets a workout, just as it would if you went on the treadmill. Your blood pressure increases, as does your breathing rate and depth. These are all good effects. Continue reading Where do you define yourself?

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BEACH TRAINING FOR THE SERIOUS SURFER

Tough It on the beach, 2 – 3 days per week (45 min max time)

Tools of the trade: One role up exercise mat (yoga mat), one exercise band with handles (… med tension red), one jump rope (optional) and a Buddy (optional).

Jake Brinn GOTEIN SURF RIDER at Lighthouse

BEGINNING STRETCHES

Cherry Pickers 123, 1, 123, 2 x 10

Single Leg runners stretch x 20ct

Butterfly x 20ct.

10 inch arm circles x 30

Shoulder Cross x 10 ct. ea.

Triceps stretch x 10 ct. ea.

Jumping Jacks or JUMP ROPE x 60 seconds

Pushups (standard / modified) x 30 or 40

Band Biceps Curls x 30 Continue reading BEACH TRAINING FOR THE SERIOUS SURFER

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Managing Arthritis Pain 2

All the more reason for staying active

Exercise Guidelines

To obtain the maximum benefit from an exercise program:

Be consistent. Exercise should be performed daily. In order to see results and obtain full benefits from exercise, it cannot be done sporadically.

Build up gradually. The best exercise program is one which begins at a low intensity and builds up gradually as symptoms permit. Too much exercise, especially initially, can worsen symptoms.

  • Exercise when symptoms are least distressing. The best time to exercise is when pain and stiffness are at a minimum. Some people with arthritis prefer exercising after morning stiffness subsides. Others dislike afternoon exercise sessions because they grow more tired as the day progresses. It’s a matter of personal preference.

Do not overdo. Many strengthening and range-of-motion exercise programs suggest performing the exercises in sets of three to 10 repetitions, with each set repeated one to four times. No set number works for everyone. The number of repetitions is dependent on how well you feel. Too much activity, especially during a flare, can aggravate or worsen symptoms.

Listen to body signals. A certain amount of discomfort during exercise is acceptable and expected. If pain lasts two hours or more after exercise, the body is signaling that the exercise session was too strenuous. Fewer repetitions should be performed until symptoms subside.

If the joint feels hot, avoid exercise. Exercise can worsen swollen, tender, or warm joints. Modify your activity until arthritis symptoms are once again under control.

Set realistic goals. Begin the exercise program with reasonable goals and the determination to gradually increase over time. Too much, too soon can be harmful.

Smooth, steady rhythm. Exercising and breathing should be coordinated. Avoid bouncing or jerky motions which can add stress to joints. Exercise in a smooth, steady rhythm and relax between repetitions.

Alternate rest with activity. While activity is important in maintaining healthy joints, so is getting the appropriate amount of rest.

Sourced from: Part 2 of 2 – Exercise Guidelines for People With Arthritis

By , About.com Guide

Updated January 15, 2009

About.com Health’s Disease and Condition content is reviewed by the Medical Review Board

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Managing Arthritis Pain…

Streeeetch!
  Last weekend while visiting family members back home, I was presented with a challenge. My good friend Pete asked for my advice on how he might reduce the symptoms associated with Rheumatoid Arthritis. At first I was at a loss but after talking with him about his daily routine and how the pain in his joints subsided with range of motion I could see relief at the end of the tunnel.  The following article outlines some of the correct exercises for reducing symptoms and leading a fuller more active lifestyle. Begin managing  Arthritis and Rheumatoid Arthritis today! This is part one of a two part series so look for more good Intel next week. Hope this helps Pete!

Sourced from: Exercise-Essential Treatment for Arthritis / Part 1 of 2 – Developing an Exercise RoutineBy , About.com Guide  Updated January 15, 2009

Exercise and Arthritis – Why Exercise?

Exercise is important for healthy joints. Moving your joints daily helps keep them fully mobile. Strengthening the surrounding muscles helps support the joints. Also, joint movement transports nutrients and waste products to and from the cartilage, the material which protects and cushions the ends of the bones.

Exercise And Arthritis – Types of Exercise

There are different types of exercise and it’s important for you to understand why each is important.

Range-of-motion Exercises

Range-of-motion exercises are gentle stretching exercises that aim to move each joint through their normal maximum range of motion. These exercises need to be done daily to help keep joints fully mobile and prevent stiffness and deformities. Continue reading Managing Arthritis Pain…

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