Monday, October 10, 2011
Sunday, October 09, 2011
Friday, October 07, 2011
Thursday, October 06, 2011
Sit and reach flexability impares endurance performance(Int J Sports Physiol Perform. 2011] - PubMed - NCBI
The COL5A1 Gene, Ultra-Marathon... [Int J Sports Physiol Perform. 2011] - PubMed - NCBI
Wednesday, October 05, 2011
Tuesday, October 04, 2011
Sunday, October 02, 2011
Saturday, October 01, 2011
the 6 WORST things you can do if you want to ignite your body's own fat-burning furnace
Here are the 6 WORST things you can do if you want to ignite your body's own fat-burning furnace and get lean, strong & totally ripped in less time:
Mistake #1: Doing isolated exercises
Doing isolated exercises like bicep curls and tricep kick-backs will not get you any significant results. These one-muscle-at-a-time moves simply don't stimulate enough muscle fibers to build lean muscle or expend enough energy to maximize your calorie burn.
If you want to build lean muscle while burning fat so you can get serious definition, you need to perform exercises that stimulate as many muscles and expend as much energy as possible at the same time. Using these types of exercises (which I'll reveal on the next page) will dramatically accelerate your results.
Mistake #2: Working out with machines
Fancy machines may make the gym look high-end, but truthfully, about the only thing they're good for is for sitting down while you tie your shoes or catch your breath! The problem is this: Machines alter the way your body naturally moves and restrict your range of motion. This severely limits your ability to fully activate all of your muscles fibers -- that means less fat burning and less muscle definition. Worse yet, machines can cause excessive strain on your joints, leading to nagging injuries down the road.
If you want fast results, it's critical that you incorporate exercises that allow your body to move naturally with full range of motion so you can skyrocket your metabolism and tone your entire physique. In minute, I'll explain the 6 primary movements that are the foundation of these full-body exercises...and I'll also fill you in on the best types of weights to use for your workouts.
Mistake #3: Doing long bouts of cardio
Look, you need to do cardio if you want to lose weight and burn fat...BUT there's a right way and a wrong way to do your cardio workouts. If you've been pounding the pavement or the treadmill with nothing to show for it (except sore joints and a pair of stinky worn out sneakers), you already know it takes a lot of effort to get minimal results.
In this article, I'm going to reveal the most effective way to pump up your cardio routine that will get you insane results in half the time of your regular cardio workout -- without causing unnecessary stress on your joints. Seriously, don't skip this article because once you learn this simple trick, you'll kick yourself for not doing it all along.
Mistake #4: Doing crunches and sit-ups to get 6-pack abs
If you want washboard abs, doing traditional ab exercises like crunches and sit-ups WILL NOT get you a six pack. In fact, doing any exercises that target your abs won't get you a six pack either! These so-called "ab" exercises are a complete waste of time. They don't make your abs get any more defined and they definitely don't burn any fat.
The key to getting sculpted abs is to burn off that stubborn layer of belly fat that's hiding them! In the next few minutes, I'll show you how to burn away the "ab flab" while stimulating all 6 of your abdominal muscles at the same time so you can finally carve out your six pack abs.
Mistake #5: Repeating the same workout routines over and over
Repeating the same workouts over and over is a surefire way to STOP getting results. We're creatures of habit and we tend to stick to things we're familiar with and good at. But when it comes to your workouts, if you want to keep making progress and keep seeing changes in your body, you've got to start switching things up.
You see, your body has an amazingly ability to adapt quickly and when it does, that's when you hit the dreaded plateau and you stop making progress. On the next page, I'm going to tell you exactly how often you need to change up your workout routine so you can keep your body guessing to accelerate the results process.
Mistake #6: Doing long workouts
Longer workouts do NOT equal better or faster results. If you've been slaving away at the gym and your body isn't visibly changing, you can't do more of the same thing and expect a different result.
When it comes to getting lean and fit, your body responds to quality over quantity. I'm going to tell you the #1 way to super-charge your workouts -- this simple, yet overlooked method is the single fastest way to getting lean and ripped while cutting your workout time almost in half. No joke - this technique will open up a can of whoop-ass on your workout!
Mistake #1: Doing isolated exercises
Doing isolated exercises like bicep curls and tricep kick-backs will not get you any significant results. These one-muscle-at-a-time moves simply don't stimulate enough muscle fibers to build lean muscle or expend enough energy to maximize your calorie burn.
If you want to build lean muscle while burning fat so you can get serious definition, you need to perform exercises that stimulate as many muscles and expend as much energy as possible at the same time. Using these types of exercises (which I'll reveal on the next page) will dramatically accelerate your results.
Mistake #2: Working out with machines
Fancy machines may make the gym look high-end, but truthfully, about the only thing they're good for is for sitting down while you tie your shoes or catch your breath! The problem is this: Machines alter the way your body naturally moves and restrict your range of motion. This severely limits your ability to fully activate all of your muscles fibers -- that means less fat burning and less muscle definition. Worse yet, machines can cause excessive strain on your joints, leading to nagging injuries down the road.
If you want fast results, it's critical that you incorporate exercises that allow your body to move naturally with full range of motion so you can skyrocket your metabolism and tone your entire physique. In minute, I'll explain the 6 primary movements that are the foundation of these full-body exercises...and I'll also fill you in on the best types of weights to use for your workouts.
Mistake #3: Doing long bouts of cardio
Look, you need to do cardio if you want to lose weight and burn fat...BUT there's a right way and a wrong way to do your cardio workouts. If you've been pounding the pavement or the treadmill with nothing to show for it (except sore joints and a pair of stinky worn out sneakers), you already know it takes a lot of effort to get minimal results.
In this article, I'm going to reveal the most effective way to pump up your cardio routine that will get you insane results in half the time of your regular cardio workout -- without causing unnecessary stress on your joints. Seriously, don't skip this article because once you learn this simple trick, you'll kick yourself for not doing it all along.
Mistake #4: Doing crunches and sit-ups to get 6-pack abs
If you want washboard abs, doing traditional ab exercises like crunches and sit-ups WILL NOT get you a six pack. In fact, doing any exercises that target your abs won't get you a six pack either! These so-called "ab" exercises are a complete waste of time. They don't make your abs get any more defined and they definitely don't burn any fat.
The key to getting sculpted abs is to burn off that stubborn layer of belly fat that's hiding them! In the next few minutes, I'll show you how to burn away the "ab flab" while stimulating all 6 of your abdominal muscles at the same time so you can finally carve out your six pack abs.
Mistake #5: Repeating the same workout routines over and over
Repeating the same workouts over and over is a surefire way to STOP getting results. We're creatures of habit and we tend to stick to things we're familiar with and good at. But when it comes to your workouts, if you want to keep making progress and keep seeing changes in your body, you've got to start switching things up.
You see, your body has an amazingly ability to adapt quickly and when it does, that's when you hit the dreaded plateau and you stop making progress. On the next page, I'm going to tell you exactly how often you need to change up your workout routine so you can keep your body guessing to accelerate the results process.
Mistake #6: Doing long workouts
Longer workouts do NOT equal better or faster results. If you've been slaving away at the gym and your body isn't visibly changing, you can't do more of the same thing and expect a different result.
When it comes to getting lean and fit, your body responds to quality over quantity. I'm going to tell you the #1 way to super-charge your workouts -- this simple, yet overlooked method is the single fastest way to getting lean and ripped while cutting your workout time almost in half. No joke - this technique will open up a can of whoop-ass on your workout!
Friday, September 30, 2011
Thursday, September 29, 2011
Wednesday, September 28, 2011
TRAINING PRINCIPLES FOR SUCCESSFUL DISTANCE RUNNING
TRAINING PRINCIPLES FOR SUCCESSFUL DISTANCE RUNNING
By Ken Grace, City College of San Francisco
The author presents some excellent guidelines to help the coach better quantify distance training. This article will help to take the guesswork out of prescribing training pace and monitoring the athlete’s training.
REPRINTED FROM TRACK COACH #101 (Fall, 1987)
“Successful running requires a good training program. No single program is the perfect way to train: You can use many different routes to the same goal. However, every successful training program follows certain ba- sic principles and shares common characteristics with the other successful training programs. . .” states 1964 Olympic 5000m bronze medalist and head track coach at the University of Oregon Bill Dellinger (2).
The “Oregon System” is known for its five basic principles of training and its orientation to date pace and goal pace running. Arthur Lydiard, the famous distance running coach from New Zealand, also espoused five important points when training middle and long distance runners (3). As one examines successful running programs, as Mr. Dellinger stated, it quickly becomes evident that there are more similarities than differences.
Programs that consistently develop athletes to their potential do the following:
1. Evaluate each individual athlete’s current ability level and review the athlete’s past history of training and performance.
2. The new training program is designed around the runner’s present ability level, a realistic goal for the upcoming season and the athlete’s personal responsibili- ties.
3. Workloads within the training cycle are varied for each individual. The amount of variation in workloads differs for each athlete depending on his or her ability to recover and adapt to the stress of training. Improvement and progression will only occur as the runner continues to adapt to the stresses of training.
Exercise physiologist Dr. David L. Costill has devised a method for quantitatively monitoring a runner’s train- ing program based on his or her current VO2 max. VO2 max (maximum oxygen uptake) is the maximal amount of oxygen that can be consumed by the body. Most exercise physiologists consider VO2 max the best single indicator of endurance potential (1).
To determine the runner’s current VO2 max we need the runner’s present best time for one or two miles or 10,000 meters. With one or more of these times one can estimate fairly accurately the athlete’s current VO2 max.
Here are the formulas for determining VO2 max:
For One Mile VO2 max 133.61—(13.89 x mile time in total minutes)
For Two Miles VO2 max = 128.81—(5.95 x two mile time in total minutes)
For 10,000m VO2 max = 120.8—(1.54 x 10,000m time in total minutes)
“The relative intensity of the training run can be calculated as the percentage of VO2 max used during the run,” states Costill (1). The percentage of maximal oxygen uptake (%VO2 max) used while training can be calculated with the following equation (1): VO2 = (329/Pace in minutes per mile)—5.24 %VO2 max = (VO2/VO2max) x 100
“To rate the pace or intensity of the workout, the percent of VO2 max is divided by 70%, an effort known to be neither hard nor easy for the athlete” (1).
3221
%VO2 max/70% = Intensity Rating
A rating of 1.0 is considered a moderate training pace equal to 70% of the runner’s VO2 max. The higher one goes above 1.0 the faster the training pace and closer to VO2 max. A rating of 1.43 is training at a pace equal to the runner’s VO2 max. This is an intensity rating that can be tolerated only once or twice a week by most athletes.
To evaluate the distance run in a given workout divide the distance run by the average daily mileage for the past three weeks. For example, if an athlete was running 35 miles a week for the past three weeks his daily average would be 5 miles. If he went out for a 7-mile training run the distance rating would be equal to 1.4 (1).
DR=Training Miles Run/Average Daily Mileage DR=7/5=1.4
“The distance rating and the intensity rating help to estimate the demands of training” (1). By using both factors one can estimate the demands of training. The overall rating for the workout is obtained by averaging the two ratios, intensity and distance ratings, together to obtain one overall rating.
Overall Rating = (DR+IR)/2 x 100
According to Costill, “Workouts that receive an overall rating above 105 are usually quite stressful, indicating a need for lighter training the following day.
A workout rated at 100 or less is tolerated well by the runner and can be repeated for several days”(1). While this approach to monitoring the runner’s workout may appear complicated and time consuming, it does provide the coach with a single index indicator of the physiological demands of training.
To insure the athlete’s progress and to monitor for signs of overtraining, several methods of evaluation are readily available:
1. Resting pulse rate upon waking. If the resting pulse remains the same or drops training is going well. A morning pulse rate 10% or higher than average is a signal that the athlete has not fully recovered
. 2. If the athlete’s weight in the morning, before break- fast, is 2 or more pounds below normal, compared to the previous morning, he or she is still dehydrated from the previous workout.
3. Disrupted sleep patterns. Waking several times during the night is a sign of distress and overtraining.
4. Talk with the athlete daily. Ask him how he feels.
5. Have the athlete run a mile at sub-maximal pace each week or two. The mile must be run at the same prescribed pace every week. Upon finishing the run take the runner’s pulse. If training is going well this pulse rate should drop over time. If the pulse is elevated above the previous efforts this could be a sign of overtraining (1).
FIVE PRINCIPLES OF TRAINING FOR IMPROVEMENT AND PROGRESSION
1. Physical performance improves as the body adapts to the training stimulus (2).
2. The physical workload and rate of adaptation to that training regimen is different for each individual (2).
3. When the training stimulus is inadequate, too large or too small, the rate of adaptation to that stress is slower and less than optimal (1).
4. The S.A.I.D. Principle. Specific Adaptations to Imposed Demands states that physiological adaptations are specific to the method and mode of training (1). There is little crossover training effect.
5. The human body adapts slowly and therefore responds optimally to small gradual increases in training stress. Periods of greater workload should be followed by periods of reduced workload (1).
REFERENCES
1. Costill, D. L., Inside Running: Basics of Exercise Physiology, 12-134, Bench- mark Press Inc., Indianapolis, 1986.
2. Dellinger, B., & Freeman, B., The Competitive Runners Book, 9-60, MacMillan Publishing Co., 1984.
3. Lydiard, A., Arthur Lydiard’s Running Training Schedules, Track & Field News, Los Altos, CA, 1970.
3222
By Ken Grace, City College of San Francisco
The author presents some excellent guidelines to help the coach better quantify distance training. This article will help to take the guesswork out of prescribing training pace and monitoring the athlete’s training.
REPRINTED FROM TRACK COACH #101 (Fall, 1987)
“Successful running requires a good training program. No single program is the perfect way to train: You can use many different routes to the same goal. However, every successful training program follows certain ba- sic principles and shares common characteristics with the other successful training programs. . .” states 1964 Olympic 5000m bronze medalist and head track coach at the University of Oregon Bill Dellinger (2).
The “Oregon System” is known for its five basic principles of training and its orientation to date pace and goal pace running. Arthur Lydiard, the famous distance running coach from New Zealand, also espoused five important points when training middle and long distance runners (3). As one examines successful running programs, as Mr. Dellinger stated, it quickly becomes evident that there are more similarities than differences.
Programs that consistently develop athletes to their potential do the following:
1. Evaluate each individual athlete’s current ability level and review the athlete’s past history of training and performance.
2. The new training program is designed around the runner’s present ability level, a realistic goal for the upcoming season and the athlete’s personal responsibili- ties.
3. Workloads within the training cycle are varied for each individual. The amount of variation in workloads differs for each athlete depending on his or her ability to recover and adapt to the stress of training. Improvement and progression will only occur as the runner continues to adapt to the stresses of training.
Exercise physiologist Dr. David L. Costill has devised a method for quantitatively monitoring a runner’s train- ing program based on his or her current VO2 max. VO2 max (maximum oxygen uptake) is the maximal amount of oxygen that can be consumed by the body. Most exercise physiologists consider VO2 max the best single indicator of endurance potential (1).
To determine the runner’s current VO2 max we need the runner’s present best time for one or two miles or 10,000 meters. With one or more of these times one can estimate fairly accurately the athlete’s current VO2 max.
Here are the formulas for determining VO2 max:
For One Mile VO2 max 133.61—(13.89 x mile time in total minutes)
For Two Miles VO2 max = 128.81—(5.95 x two mile time in total minutes)
For 10,000m VO2 max = 120.8—(1.54 x 10,000m time in total minutes)
“The relative intensity of the training run can be calculated as the percentage of VO2 max used during the run,” states Costill (1). The percentage of maximal oxygen uptake (%VO2 max) used while training can be calculated with the following equation (1): VO2 = (329/Pace in minutes per mile)—5.24 %VO2 max = (VO2/VO2max) x 100
“To rate the pace or intensity of the workout, the percent of VO2 max is divided by 70%, an effort known to be neither hard nor easy for the athlete” (1).
3221
%VO2 max/70% = Intensity Rating
A rating of 1.0 is considered a moderate training pace equal to 70% of the runner’s VO2 max. The higher one goes above 1.0 the faster the training pace and closer to VO2 max. A rating of 1.43 is training at a pace equal to the runner’s VO2 max. This is an intensity rating that can be tolerated only once or twice a week by most athletes.
To evaluate the distance run in a given workout divide the distance run by the average daily mileage for the past three weeks. For example, if an athlete was running 35 miles a week for the past three weeks his daily average would be 5 miles. If he went out for a 7-mile training run the distance rating would be equal to 1.4 (1).
DR=Training Miles Run/Average Daily Mileage DR=7/5=1.4
“The distance rating and the intensity rating help to estimate the demands of training” (1). By using both factors one can estimate the demands of training. The overall rating for the workout is obtained by averaging the two ratios, intensity and distance ratings, together to obtain one overall rating.
Overall Rating = (DR+IR)/2 x 100
According to Costill, “Workouts that receive an overall rating above 105 are usually quite stressful, indicating a need for lighter training the following day.
A workout rated at 100 or less is tolerated well by the runner and can be repeated for several days”(1). While this approach to monitoring the runner’s workout may appear complicated and time consuming, it does provide the coach with a single index indicator of the physiological demands of training.
To insure the athlete’s progress and to monitor for signs of overtraining, several methods of evaluation are readily available:
1. Resting pulse rate upon waking. If the resting pulse remains the same or drops training is going well. A morning pulse rate 10% or higher than average is a signal that the athlete has not fully recovered
. 2. If the athlete’s weight in the morning, before break- fast, is 2 or more pounds below normal, compared to the previous morning, he or she is still dehydrated from the previous workout.
3. Disrupted sleep patterns. Waking several times during the night is a sign of distress and overtraining.
4. Talk with the athlete daily. Ask him how he feels.
5. Have the athlete run a mile at sub-maximal pace each week or two. The mile must be run at the same prescribed pace every week. Upon finishing the run take the runner’s pulse. If training is going well this pulse rate should drop over time. If the pulse is elevated above the previous efforts this could be a sign of overtraining (1).
FIVE PRINCIPLES OF TRAINING FOR IMPROVEMENT AND PROGRESSION
1. Physical performance improves as the body adapts to the training stimulus (2).
2. The physical workload and rate of adaptation to that training regimen is different for each individual (2).
3. When the training stimulus is inadequate, too large or too small, the rate of adaptation to that stress is slower and less than optimal (1).
4. The S.A.I.D. Principle. Specific Adaptations to Imposed Demands states that physiological adaptations are specific to the method and mode of training (1). There is little crossover training effect.
5. The human body adapts slowly and therefore responds optimally to small gradual increases in training stress. Periods of greater workload should be followed by periods of reduced workload (1).
REFERENCES
1. Costill, D. L., Inside Running: Basics of Exercise Physiology, 12-134, Bench- mark Press Inc., Indianapolis, 1986.
2. Dellinger, B., & Freeman, B., The Competitive Runners Book, 9-60, MacMillan Publishing Co., 1984.
3. Lydiard, A., Arthur Lydiard’s Running Training Schedules, Track & Field News, Los Altos, CA, 1970.
3222
Tuesday, September 27, 2011
Saturday, September 24, 2011
Friday, September 23, 2011
Thursday, September 22, 2011
Tuesday, September 20, 2011
Saturday, September 17, 2011
Thursday, September 08, 2011
Monday, September 05, 2011
Subscribe to:
Posts (Atom)