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Physical
activity and health The benefits
of physical activity have been extolled throughout western
history, but it was not until the second half of this century
that scientific evidence supporting these beliefs began to
accumulate. A report summary from the Surgeon General
Why
Diets Don't work Each time we go on another diet, the
weight becomes more difficult to lose, and we become even
more frustrated and discouraged. What we really need is clear,
scientifically-based information that will help us develop
a healthier lifestyle we can live with for the rest of our
lives.
The Aerobic Myth The benefits of
aerobics are obvious. But for all of its benefits, aerobics
has limitations. It does not completely enhance the structural
integrity of the connective tissues, the joints, and the bones
themselves. (Indeed, it often tests them to the breaking point.)
Aerobic exercise does not appreciably strengthen the muscles.
It does not and cannot make the body firmer.
The
Number-One Fitness Problem for Women What's
the average woman's number-one fitness problem? The answer
may surprise you. It's the loss of muscle mass. Losing
as little as one-half pound of muscle can result in a gain
of fat. Why? Because muscle is active tissue and makes high-calorie
demands, even at rest. Less muscle means a lower metabolic
rate.
Benefits of Strength Training Of
all the types of exercise, strength training is by far the
safest and most productive. Strength training has a great
influence on our physical performance, metabolic efficiency,
physical appearance and risk of injury. I'll go into each
of these in detail, outlining some very exciting benefits
of a good strength-training program that most people overlook
or don't realize.
Fat
Loss & Resistance Exercise A
good look at why so many women and men are pumping iron these
days. As fitness professionals, we have known for years about
this absolute best fat loss tool. And now, finally,
the general public is starting to catch on. Resistance exercise
(strength training) is the exercise for fat loss.
Why You should
be Strength Training CDC Research
has shown that strengthening exercises are both safe and effective
for women and men of all ages, including those who are not
in perfect health. In fact, people with health concerns-including
heart disease or arthritis-often benefit the most from an
exercise program that includes lifting weights a few times
each week.
EXCHANGING
FAT FOR MUSCLE An incredible
study comparing the benefits of aerobic exercise and strength
training.This study involved 40 subjects between the ages
of 18 and 35, aerobic athletes, fitness enthusiasts, and overweight
housewives and businessmen. The subjects were randomly placed
into two groups: aerobic activity exclusive, and resistance
exercise exclusive.
Effective
Strength Training: Understanding the Intensity-Duration Relationship
The most effective system of strength training would be the
one which produced the greatest possible results with the
lease possible amount of effort in the shortest possible time.
This article compares single set training to multiple set
training to determine which training protocol is the most
effective system.
Weight
Training, your secret weapon in the fat war
There are several fat loss tools available (recreational sports,
aerobics, walking, dieting, etc.). But, what you probably
don't realize is that resistance exercise represents the
most effective tool. In fact, it is your secret weapon
for effective, permanent fat loss! Let's look at the fundamental
application of resistance exercise and what it has to offer
in terms of fat loss.
The
Truth About Exercise Intensity and Weight Loss: Old Myths
and New Realities You lose fat
by using more calories than you take in. You will burn
many more calories training intensely than exercising slowly.
Intense exercise causes you to burn more calories and fat
after the exercise is over. So, when trying to lose fat, work
harder and burn more calories. Intense exercise builds muscle
tissue- particularly if you include weight training in your
program. Muscle uses more calories than any other tissue in
the body. The more muscle you have, the more calories-
and fat- you will use.
Your extra
fat is not just uncomfortable, it is killing you
All of our leading health authorities agree, the number one
cause of the majority of our health problems is the extra
bodyfat we carry. Says Dr. Michael Jensen of the Mayo Clinic,
"There are so many ways that obesity can kill you."
All fat-storage cells churn out a stew of hormones and
other chemical messengers that wreak havoc with the fine-tuning
of the body's energy balance.
What
is Metabolism and Why is it Important?
Metabolism is the amount of energy (calories) your body burns
to maintain itself. Whether you are eating, drinking, sleeping,
cleaning etc... your body is constantly burning calories to
keep you going. Metabolism is affected by your body composition,
the amount of muscle you have versus the amount of fat.
Exercise
and Weight Control Just about everybody
seems to be interested in weight control. Some of us weigh
just the right amount, others need to gain a few pounds. Most
of us "battle the bulge" at some time in our life.
Whatever our goals, we should understand and take advantage
of the important role of exercise in keeping our weight
under control.
H-I-T
for weightloss How
overweight adults can use a ?High Intensity Training? (HIT)
approach to maximize the short- and long-term effectiveness
of their weight loss/weight control efforts. A great resource
to understand the dynamics of your lean body mass and your
fat.
FITNESS FUNDAMENTALS
A lifetime of fitness requires a lifelong commitment of time
and effort. Exercise must become one of those things
that you do without question, like bathing and brushing your
teeth. Unless you are convinced of the benefits of fitness
and the risks of unfitness, you will not succeed. So how
do you get started on the road to fitness?
Exercise
Science made Simple..... For some
people, exercise seems like a very complex subject. But like
any complex subject, it can be made simple... at least exercise
theory is fairly simple, whereas what you do with that knowledge
(how you decide to apply exercise) can be quite varied and
different from how other people apply exercise. This is true
because of your “individuality” and what works for
someone else may not work for you or, at least, not to the
same extent.
Determine Your Genetic Limitations
For those who want to get big and strong, this info is a great
help. Genetic attributes and limitations involved in size
and strength training: indicators of your specific genetic
attributes and limitations; a simple self-test you can use
in determining, with some degree of objectivity, your own
genetic potential for size and strength; metabolic body-type.
You're not going to believe this stuff!
Endurance,
Strength and Flexibility To achieve
a level of physical fitness, your plan must include appropriate
exercise activities. To better understand some of the dynamics
of effective exercise, it will help to break up your fitness
prescription into 3 measurable parts: Endurance, Strength
and Flexibility.
ExerciseMotivations
Research on why people exercise, and a method of evaluation
for those reasons. Intended for sports science professionals.
Increasing
Your Strength Understanding the
synergy of muscular size and strength, from the granddaddy
of modern body building, Arthur Jones.
Making
the most of personal training Once
found only in the homes of celebrities and the very wealthy,
personal trainers are now seen in regular homes and fitness
centers across the country. Many people find that sessions
with a personal trainer helps them refine and connect
to their exercise programs.
Physicians
Prescribe Exercise Because nearly
two thirds of Americans - over 131 million people - are inactive
and overweight, many severely obese, physicians are being
asked to write prescriptions for exercise. The fitness
profession is uniting to help them, reports the National Board
of Fitness Examiners (NBFE).
Professional
Standards & Guidelines This
document is intended to provide relevant practice parameters
for Strength & Conditioning professionals to utilize when
carrying out their responsibilities in providing services
to athletes or other participants. The standards and guidelines
presented here are based on published scientific studies,
pertinent statements from other associations, analysis of
claims and litigation, and a consensus of expert views.
Soy
Protein: Panacea or Poison?
There is sufficient contradictory
evidence to conclude that we don't really know yet whether
ingesting soy in large amounts as food or as isoflavone supplements
will be beneficial or harmful. Obviously it is best not
to consume soy or its isoflavones in the large amounts
recommended by soy product manufacturers and "approved"
by the FDA.
WATER
Fluid imbalances contribute to a host of metabolic disorders,
and you can easily reduce all of these potential health threats
simply by getting into the habit of drinking more water, at
least 8-10 glasses daily!
YOU'RE
NOT AGING...YOU'RE YOUTHING! There?s
no such thing as the fountain of youth, but strength training
is the closest thing to it. Strength training is no longer
thought of as only a hobby of youth, but a lifetime endeavor.
In fact, it gets even more important as you get older. Cardiovascular
training is vital, and everyone should be doing it regularly-at
least three times per week-but in addition to strength training.
If you only do cardiovascular training you may live to be
90 years old, but you?ll more than likely look and feel old
for the last 40 years of your life.
Consumption
of food group servings; Perception vs. Reality.....
A Publication of the USDA Center for Nutrition Policy and
Promotion, How accurate are people at remembering what they
eat on an average day? Very accurate? Fairly accurate? Or
just plain wrong? We compared the average number of servings
people estimate
usually consuming on an average day with the actual records
of what they eat over a 14-day period. VERY INTERESTING!
Basic Physiology: How the body functions An understanding
of the function and the benefits of exercise on the various
body systems. The following systems are reviewed here:Skeletal,
Muscular, Neurological, Endocrine, Cardiovascular, Respiratory,
Digestive. Visit
the Succesful Coaching website for in depth study of physical
conditioning.
WEIGHT-LOSS
ADVERTISING:An Analysis of Current Trends
A Federal Trade Commission Report. As health care professionals,
we are concerned about the epidemic of obesity: the relations
between excess body weight and such medical conditions as
cardiovascular disease, hypertension, type 2 diabetes, osteoarthritis,
sleep apnea, and certain cancers (such as breast, ovarian,
prostateand colon) are well established. We are equally concerned
about false and misleading claims in the advertising of
weight loss products and services. Many promise immediate
success without the need to reduce caloric intake or increase
physical activity. The use of deceptive, false, or misleading
claims in weight loss advertising is rampant and potentially
dangerous.
Whey, weight loss and muscle gain The ability of whey
to fight cancer, improve glutathione levels and immunity,
is well documented. Additional
research suggests that whey may be able to reduce stress and
lower cortisol and increase brain serotonin levels, improve
liver function in those suffering from certain forms of hepatitis,
reduce blood pressure, as well as whey’s possible effects
on weight loss, which is the focus of this article.
Cortisol, Stress And Body Fat The answers to frequently
asked questions about cortisol as presented in this article
will arm you with the science-based facts, while helping you
steer clear of the hype-based scams.
Links to external websites that have incredible fitness training
resources:
Sports
Coach an in depth technical information site for sports
conditioning.
National
Institute on Aging A well written guide to understanding
age and fitness.
President's
Council on Physical Fitness A great resource of well-written
fitness info.
Center
for Disease Control Another one of the best sources for
health and fitness help.
CDC
Topic Index
Nutrition
center, Federal Government Resource Center for nutrition
info.
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