training-blog

training over 40

Thu, 24 Nov 2011 23:29:43 +0100

women over 40

As you age, your metabolism slows down, lean body mass decreases and fat mass increases. Women over 40 are also dealing with hormonal changes and an increased risk of osteoporosis. Strength training can address many issues associated with aging and may be the key to a healthier you over 40.

Benefits

Strength training may be the answer to many age-related problems of older women. Muscle mass begins declining in your twenties, but after 40 you begin losing significantly more. Strength training with free weights, weight machines or even your own body weight can slow and reverse this loss, according to a 2003 news release of the American College of Sports Medicine (ACSM). Other benefits include stronger muscles, stronger bones, weight control, reduced risk of injury, increased stamina and reduced aches and pains, according to the Mayo Clinic's website. Making strength training a regular part of your lifestyle could improve your quality of life.

Bodybuilding genetics

Thu, 24 Nov 2011 23:32:04 +0100

Bodybuilding GENETICS

l’m sure you’ve all heard something about genetic potential in the bodybuilding game. You’ve probably heard one or both of the following:

“He’s only got that great body because of his genetics” or,

“I quit because my genetics suck and I’ll never get anywhere anyway”

If you are confused by this topic, this post will clear things up for you.

In this article I’m going to explain these genetic limitations specifically because oftentimes when the topic of genetics is brought up, the conversation ends without any further explanation.

Now, before we get into this, DON’T GET DEPRESSED! I myself have less-than-average genetics.

In school, I was amongst the skinniest guys there. In fact, that was the whole reason I started lifting in the first place!

What’s crazy is that now some people say that I’m lucky. That I must have awesome genetics. You gotta be kidding me! At best, 2 of my body parts responded better than others i.e. my pecs and biceps, but it was STILL hard work, training to failure, and eating right that produced the growth I got.

So let’s have a look…

Somatotype

Although there are an infinite variety of body types out there, 3 main classifications have emerged:

Ectomorph – skinny, thin torso, little bodyfat or muscle
Mesomorph – muscular, broad shoulders, less bodyfat
Endomorph – round torso, thick neck, shorter legs

Most likely you will fall somewhere between the extremes of these classifications. Obviously, the mesomorph body type is advantageous for bodybuilding.

Skeletal Formation

Carrying on from the above, the length, thickness, and structure of the bones also gives clues about genetic potential. Typically, very big guys will have broad shoulders, a small waist, and medium length limbs.

Neuromuscular Efficiency

This refers to to the efficiency of the relationship between the nervous system and the muscles themselves. Someone with high levels of neuromuscular efficiency will actually recruit more muscle fibers during muscular contractions. Those with lower levels will recruit less. For bodybuilding purposes, high levels of neuromuscular efficiency are obviously advantageous.

Muscle Fiber Density

Fairly self-explanatory. To grow muscle, we want to stimulate the fibers to hypertrophy. Obviously the more muscle fibers exist per square centimeter, the bigger you can get, and the bigger you’ll look without ever having lifted a weight.

Myostatin

I’ve talked before about how building massive muscle is a disadvantage from an evolutionary perspective. Sustaining a normal musculature is expensive enough calorie-wise; building MORE muscle is therefore not desirable from the body’s point of view. This is why you HAVE to give the body a damn good reason for it to build more muscle.

One of the ways the body limits muscle growth is through myostatin. The gene ‘GDF-8′ produces the myostatin protein for the purpose of limiting growth. The less myostatin you have circulating in your body, the easier it will be to build larger muscles.

Muscle Length

The longer a muscle is, the more potential there is for it to increase in size. This is because a muscle’s width will never exceed its length. The longer the actual muscle belly, and the shorter the tendons which connect the ends to the bone, the more potential you have to increase the size of that muscle.

This varies from muscle to muscle, which means that one person can have more potential in one muscle than in others. So if your calf muscles are short, that doesn’t mean that your biceps don’t have awesome potential.

Conclusion

PLEASE don’t be too concerned. People with average, or less-than-average, genetic potential are in the vast majority. People with superior genetic bodybuilding potential really are rare. Chances are that 95% of your fellow gym members are in the same boat as you.

I personally learned to embrace my skinny ass wrists and ankles and just got on with the job of building the muscle around them.

It is important to remember that while the above factors will dictate your starting point, and the rate at which you will grow, the fact is that…

EVERYONE CAN AND WILL GROW IF THEY TRAIN INTELLIGENTLY

Never forget that. People have been building muscles beyond normal levels for many, many years. Give your body a good enough reason and it will respond with new growth.

Stay Motivated!

Mahmoud Mahmoud

Jogging

Tue, 22 Nov 2011 21:17:50 +0100

Jogging

Jogging – It Is Not Only Easy But Also Effective

Jogging, the term is not aptly defined unlike other activities or exercises. However, one can say jogging is running at brisk, trotting pace as a form of exercise for burning calories and cardiopulmonary well being. We will the discuss benefits of jogging that you can avail and jogging tips with a section on “how to start jogging” and including jogging gear.

What Is Jogging? Does It Help In Burning Calories?

Jogging is running as a form of exercise that invigorates growth, burning of calories and cardiovascular fitness by high impact on places such as heels and knee joints. Jogging helps burn calories. As per American Council on Exercise, ACE, estimated that a person of 160 pounds weight can burn away 12-13 calories by jogging at about six miles an hour speed. However the rate of calories burning varies with each individual’s weight. There are some interesting statistics that tell us jogging at 5 miles per hr into 15 mph wind increases burning of calorie by 15% as opposed to 5% when you are jogging in opposite direction.

A Brief on Jogging Gears

The most important of all is a pair of jogging shoes. The modern biomechanical wonders, jogging shoes, absorb impact shocks reducing risk of injury. The shoes must have good cushioning soles with all round protection, especially to ankles. You must avoid wearing thin shoes and socks to avoid injuries and blisters. Initially, when you begin, you may not need jogging pants but can think of buying after weeks of practice. When it is time to buy jogging pants, jogging shoes and jogging equipments, you can consult your mates. Always buy reputed brands. Although high priced, they payback over time.

Benefits of Jogging

Jogging burns more calories than walking as you consume more oxygen per mile you run than walking in addition to the impact factor. Circulation increases briefly as does the heart beat. Once you get seasoned enough, you begin to see benefits of jogging. You won’t find sudden thumping of your heart which gets increased and vital oxygen. Jogging tones muscles too. Perhaps it is the best exercise for overweight people. Because of the impact they can burn more calories from hips, thighs and abdominal area. Rotating the torso as you run gives a smoother stride in addition to strengthening waist muscle.

Top Jogging Tips
Get jogging tips from friends or a coach before getting started. Here are some simple tips on jogging.

1. Consulting your physician is important if you are over weight before getting started with jogging.

2. Give up smoking which, in any case, is detrimental to cardiovascular fitness. Smokers get exhausted fast could lead to palpitations.

3. Get a good pair of jogging shoes.

4. Avoid jogging on hilly terrain to prevent injury. Running downhill, you can tumble down injuring yourself.

5. Take longer and steady strides. Land your steps straight without splaying to prevent ankle injury.

6. Avoid bouncing too much and keep yourself erect. Don’t hunch over.

7. Choose a pristine place to jog.

8. Begin slowly and increase speed as you get used to jogging. As a thumb rule, you can step up speed by 10-12 meters a week.

9. Carry a walkman along. Music helps relax the mind.

Group exercises

Tue, 22 Nov 2011 20:53:26 +0100

Group exercises

Experts agree that group exercise can be beneficial. "Working out in a group provides support, accountability, and structure," says Lynne Vaughan, Chief Innovation Officer of the national YMCA. "People don't want to let their buddy or group down, which is terrific in terms of adherence to an exercise routine."

Patient information published in 2005 in the Journal of American Academy of Physician Assistants also recommends that people exercise with a partner or group because they "are more likely to stay on track." The group encourages exercisers to involve family members, friends,

Boxing benefits

Fri, 18 Nov 2011 23:15:01 +0100

Boxing benefits

You may improve your health and have a physically fit body by getting into a boxing training fitness program. This is the best way for you to have a stronger body and gain confidence. Boxing workouts can help you to be at your best fighting form as well.

Many people see positive results from boxing training. You may build stronger and more defined arms and legs. These programs and classes also help you to gain a sense of inner strength and emotional balance.

The physical benefits you gain from boxing and kickboxing are just few of the many benefits that you will receive. You will be able to learn more about defense mechanism skills, which you may use in case of unpleasant situations. You will also feel positive satisfaction when you punch or kick. Relaxation and self-motivation is also developed.

You will experience a sigh of relief and feel that you are released from stressed. This training also helps you to get rid of that anger that is inside of you. Once these things are release, you may feel lightness in your body and peace of mind as well.

Many aerobic and fitness experts recommend boxing training lessons for beginners. It allows you to workout at your desired pace and body condition. Boxing classes also let you to push yourself to the limit as long as you are well conditioned.

Positive results await you with boxing training. You will enjoy a physically fit body and will keep youself in better shape. You have the option of working out and exercising at your preferred level and skill. Enjoy the fun and benefits of these boxing training programs.

Swimming benefits.

Fri, 18 Nov 2011 22:52:45 +0100

Swimming benefits.

Swimming is good exercise (that's obvious). Swimming is a lifetime sport that benefits the body and the whole person! But what is it that makes swimming good, specifically? That depends on what you are trying to accomplish.

Swimming is a healthy activity that can be continued for a lifetime, and the health benefits swimming offers for a lifetime are worth the effort it takes to get to the swimming pool. It works practically all of the muscles in the body (if you do a variety of strokes). Swimming can develop a swimmer's general strength, cardiovascular fitness and endurance. It does not help with bone density - you need to weight bearing exercise for that - but that is about all that is missing from what swimming could do for your fitness.

The importance of training partners

Fri, 18 Nov 2011 22:39:12 +0100

The importance of training partners

Having a training partner is more than camaraderie, security, and a way to get the most out of your workout, it is also the golden opportunity to unleash your most devilishly sadistic sides. Only problem is, you’re getting it all back when you’re the one doing a set, but that’s probably just good for you anyway.

First off, I’d like to point out that - like everything else - the be or not to be about training partners is individual. If you’ve tried it and found it didn’t add anything, try another training partner (lazy whiners can kill every trace of enthusiasm you once had). If you still don’t like it - by all means, do your own thing! For most of us, however, having someone there to spur us on and make sure we don’t mutilate ourselves when reaching complete exhaustion is a good idea.

Importance of stratching

Fri, 18 Nov 2011 22:30:00 +0100

The Importance of Stretching

There’s an endless number of runners who seem perfectly able to squeeze in many hours of running every week but who just don’t seem to have the time to stretch for five or ten minutes before and after. Find the time.

Sure, it’s not as fun as hitting the road, and the benefits may not be as immediately obvious. But a good and consistent stretching program can save you a lot of trouble and keep you running when you might otherwise become injured. Along with training gently and choosing the right shoes, stretching is the most important thing you can do to protect your body from the rigors of the road. You’ll also find that the benefits of stretching include reduced muscle soreness after running and even better athletic performance.