ELIMINATING EXCUSES | fitness

Before you get the evening started, here’s an important equation for you:

warm-up with stretching + workout + cool down with stretching = DO SOMETHIN’!

Make it a great weekend!

Now you understand the importance of warming-up with stretching being part of the warm-up. You already know how to DO SOMETHIN’ since we’ve been working on that since day 1. So what’s next? After a proper warm-up and an intense workout, it is important to cool down. The cool down allows your body to transition smoothly from your workout (elevated heart rate) to a more relaxed state (resting heart rate). For the cool down, do similar activities to what you did during your warm-up and work out but with an intensity level similar to your warm-up. Stretching during your cool down is also a good idea to help loosen up muscles that may have tightened up during the workout and to continue working on flexibiltiy.

The cool down . . .

1) Prevents postexercise venous blood pooling and too rapid a drop in blood pressure, thereby reducing the likelihood of postexercise lightheadedness or fainting.

2) Reduces the immediate postexercise tendency for muscle spasm or cramping.

3) Reduces the concentration of exercises hormones (e.g., norepinephrine) that are at relatively high levels immediately after vigorous aerobic exercise. The reduction will lower the probability of postexercise disturbances in cardiac rhythm.

DO SOMETHIN’!

*information source: ACE Personal Trainer Manual 3rd edition, edited by Cedric X. Bryant, Ph. D and Daniel J. Green, page 215.

So we now have a better understanding of what a warm-up routine looks like and why it is beneficial to warm-up. Take the freedom to design your warm-up to prepare you for your specific routine, or you can do more of a generic warm-up routine as I did in my post from August 6, 2007. In regards to that warm-up routine, I am sure that noticed that I focused primarily on stretching.

Stretching improves your flexibility thus preparing your muscles, connective tissues, tendons and ligaments for your challenging workout. So think of strecthing and flexibility as synonymous. There are 2 types of flexibility: static and dymanic. An example of static flexibility is a gymanist doing a split on the floor. Static flexibilty can be impacted by body core temperature, body structure, muscle fiber lengths, connective tissue viscosity/elasticity and muscle tendon attachment points. An example of dynaminc flexibility is a gymnaist jumping in the air and doing a split simultaneously. Dynamic flexibility involves movement through a range of motion with an emphasis on maintaining both speed and force.

Here are the benefits of stretching/flexibility:

1) Increased physical efficiency and performance. A flexible joint requires less energy to move through the range of motion.

2) Decreased risk of injury.

3) Increased blood supply and nutrients to joint structures. Flexibility training may also contribute to improved circulation and nutrient transport, allowing greater elasticity of tissues.

4) Improved nutrient exchange. Range of motion exercises may increase quantity and decrease the viscosity, or thickness, of synovial fluid, thereby enabling better nutrient exchange. Synovial fluid is transparent, viscous lubricating fluid found in joint cavities, bursae and tendon sheaths. Healthy synovial fluid also allows greater freedom of movement and may decelerate joint degenerative processes.

5) Increased neuromuscular coordination. Studies have shown that nerve impulse velocity (the time it takes an impulse to travel to the brain and return) is enhanced with dynamic flexibility training. In attuning the central nervous system to the physical demands placed on it, opposing muscle groups work in a more synergistic, or coordinated, fashion.

6) Improved muscular balance and postural awareness. Flexibility helps realign soft tissue structures that may have adapted poorly to the effects of gravity and postural habits. Realignment consequently reduces the effort it takes to achieve and maintain good posture in activities of daily living.

7) Decreased risk of lower back pain. Strong clinical evidence indicates the lumbo-pelvic flexibility, which involves the hamstrings, hip flexors and the muscles attached to the pelvis, is critical in reducing the stress to the lumbar spine.

8 ) Reduced musclar tension. In general, stretching promotes muscular relaxation. A muscle in a constant state of contraction or tension may require more engergy to accomplish activities.

9) Enhanced enjoyment. You may find that by relaxing the mind and body, flexibility training increases your sense of well-being and personal gratification during exercise.

So if you don’t know, now you know. DO SOMETHIN’!

**information source: ACE Personal Trainer Manual 3rd edition, edited by Cedric X. Bryant, Ph. D and Daniel J. Green, pages 306-307.

Why is it important to warm-up prior to exercising? THERE WILL BE A PRIZE FOR THE FIRST TEN PEOPLE TO POST A COMMENT WITH THE CORRECT ANSWER!!

a. because Martin said to
b. it’s not important. this is a trick question.
c. it enables you to DO SOMETHIN’!

Warming-up is a critical part of any exercise routine. By doing so, you prime your muscles for maximal performance and minimize the chance of injury. First, I’ll explain why warming up is critical to in laymen’s terms; and then I’ll give you the scientific explanation with details of what is occuring inside your body during your warm-up.

When you warm-up, the temperature in your muscles and connective tissues increases thus reducing the risk of injury related to stiffness or tightness of the muscle or tissue. Also, your cardiovascular system directs blood flow to the areas you are warming-up. This increased blood flow supplies oxygen to the muscles where it will be needed for energy production during exercise.

Below, you’ll find the physiological and psychological rationalte for warming-up:
The warm-up . . .
1) Permits a gradual metabolic adaptation (e.g., oxygen consumption), which enhances cardiorespiratory performance (e.g., a higher maximum cardiac output and oxygen uptake)

2) Prevents the premature onset of blood lactic acid accumulation and fatigue during higher level aerobic exercise

3) Causes a gradual increase in the muscle temperature, which decreases the work of contraction and reduces the likelihood of muscle injury

4) Facilitates neural transmission for motor unit recruitment

5) Improves coronary blood flow in early stages of the conditioning exercise, lessening the potential for myocardial ischemia (Myocardial ischemia is a condition in which oxygen deprivation to the heart muscle is accompanied by inadequate removal of metabolites because of reduced blood flow or perfusion. definiton taken from eMedicine from WebMD, emedicine.com)

6) Allows a gradual redistribution of blood flow to active muscles

7) Increases the elasticity of connective tissue and other muscle components

8 ) Provides a screening mechanism for potential musculoskeletal or metabolic problems that may increase at higher intensities

9) Provides a psychological warm-up to higher levels of work (i.e., increases arousal and focus on exercise)

Now, you have the facts. Make sure to hit that warm-up before you DO SOMETHIN’!

**information source: ACE Personal Trainer Manual 3rd edition, edited by Cedric X. Bryant, Ph. D and Daniel J. Green, page 215.

This week’s theme is the importance of warming up before exercising.

Here’s an example of a warm-up routine you can use before exercising. Your warm-up should focus on the specific muscles that you’ll be working during your workout. Regardless of my workout, I prefer to do a full body stretch as my warm-up with extra focus on the muscles that I will be hitting during my workout. This way I am covered for my workout and other muscles are ready to go too in case I decide to change up my workout during the routine. I also like to break a sweat by doing a few minutes of jumping jacks, jumping rope or shadow boxing.

A few things to keep in mind:
- you should feel light tension when you stretch
- hold the stretch for 10 – 15 seconds and repeat the stretch 2 – 3 times and aim for at least 15 minutes for your warm-up. If you feel any pain or discomfort, stop stretching and see your trusted health professional (doctor, nurse, etc.)
- slow movements are better than fast, jerking movements since slow motion is less likely to lead to an injury.
- feel free to incorporate push-ups and/or crunches into your warm-up routine
- get your heart rate up to about 50% of your max rate. Doing so well help your muscles get ready for a solid workout.
- stay hydrated.

Excuses? Never heard of ‘em. DO SOMETHIN’!

Ready for another weekend?! Make it a great one and be good to yourself.

Don’t settle for less than your best. Why be a 7 or an 8, when you can be a 10?!

DO SOMETHIN’!

Ok Fellas, I addressed the ladies in my post yesterday; now I have a message for you.

Many of us have this idea that our manhood is somehow tied to the size of our muscles. I know I went through a phase where I wanted to “beef up” after being a skinny track guy for so many years. As I was hitting the weights and eating copious amounts of food, I started asking myself, “Why am I doing this?” I realized that I thought that being bigger somehow made me more of a man and that it would improve my fighting ability. I was wrong on both accounts. What makes a man a man? That’s a complex question that I won’t get into here. But if you really want to know, talk to your parents, grandparents or an older person that you love and respect; I bet you’ll get a good answer there. When it comes to fighting, being big and bulky is not ideal. For example, who would have won this fight: Muhummad Ali at his prime vs. Arnold Schwarzenegger at his prime? I cast my vote for Ali. Weightlifting can enhance your ability but it doesn’t teach you technique or strategy. If you want to learn to fight, study boxing, karate and juijitsu.

So fellas, keep training hard. But don’t hold the misconception that muscle mass is indicative of manhood or fighting ability. You are much more than the circumference of your biceps.

DO SOMETHIN’!

Ladies, ladies, ladies! In all honesty, I’ve yet to see another creation of God’s that exceeds or even matches your beauty. I hope you sincerely feel that way too. Love your body. Respect your body. Take good care of your body. Don’t get caught up in trying to live the media’s definition of beauty. That’s not true beauty. You are a unique individual with unique attributes and gifts. Use fitness and good nutrition to support and maintain your natural beauty.

DO SOMETHIN’!