Can Yoga Improve Back Pain?

Can Yoga Improve Back Pain?

Poor posture and tight or weak muscles can place undue strain on the spine, thus causing back pain.  However, a delicate balance must be maintained between the various postural muscles to ensure proper alignment and curvature of the spine. The traditional medical approach is to encourage strengthening of the abdominal muscles.  Unfortunately, this generic prescription only benefits a small portion of patients, while others require stretching of tight muscles or strengthening of the weak muscles. Yoga  practice offers a well-rounded approach that addresses all potential muscle groups and may be customized to fit specific needs. With the combination of warm-up, asanas, breathing exercises, and meditation, yoga serves as an  effective and versatile therapy to remedy tight muscles, weak muscles and postural issues that contribute to back pain (McCall, 2007, 190-192).

Tekur and colleagues (2012) studied the impact of a comprehensive yoga program on   patients with chronic low-back pain.  Surprisingly, they found that the majority of participants experienced significant relief from back-pain with just seven days of yoga therapy.  The authors concluded that the yoga intervention produced equal or superior results to typical treatments such as traditional exercise, physical therapy, and counseling (Tekur et al, 2012).  In addition, they postulate that yoga therapy may mediate chronic stress, anxiety and depression, which can break the cycle of chronic back pain (Tekur et al, 2012). Always consult your physician before beginning any complimentary treatment for back pain or other physical symptom...

Hire a Personal Trainer or go it alone?

Should you consider hiring a Personal Trainer to help you reach your New Year’s resolution goals?

Below is a list of legitimate reasons to enlist the help of a professional trainer to ensure your weight-loss success.  

1. To reduce the risk of injury: A quality personal trainer will be an expert at exercise selection and execution, which will reduce your risk for injury.  Proper form and exercise selection will also help you obtain maximal benefit from each workout session. 

2. To save money over the long-term. True! Although a good trainer with may charge between $55 - $80 per hour, most offer significant discounts for purchasing bundles of sessions or sharing your sessions with a friend.  In addition, the long-term benefit of having a professional to get you started out on the right foot will dramatically improve your chances of success and enable you to eventually become self-sufficient. Furthermore, investing in your health and well-being is smart!

3. To obtain long-term guidance and motivation.  Most people can get sufficiently motivated to start a fitness program.  Unfortunately, the overwhelming majority quit within a few short weeks.  Staying motivated to practice healthful nutrition and exercise is a major task for most people and a personal trainer can guide and motivate you can keep you moving forward toward your goals.  Qualified personal trainers will also create structure and ensure that your workouts are custom designed to meet your specific needs. This will allow you to stay focused on your goals, rather than worry about planning your daily workouts. 

4. To hold you accountable.  You will set appointments with your trainer each week and they will be counting on you to be there.  This puts pressure on you to keep your commitment and makes it more difficult to find excuses to neglect you work-out.  In addition, your trainer will set weekly goals, such as body-weight, waist measurement, or body-fat goals.  Naturally, this will provide you with constant reminders of your reasons for exercising, which will keep you on task.    

5. To be a teacher.  Your personal trainer will provide you with knowledge and techniques that you can use for life.  A skilled personal trainer provides you with knowledge, resources, guidance, and information so that you will eventually be qualified to train yourself!  Encourage your trainer to guide and teach you how to be your own personal trainer!

Before you begin, be prepared to answer your trainer’s questions about what you expect and need from your program.  Below is a list of likely questions:

1. How many times per week do you intend to train?
2. What times/days would you like to train?
3. What are your goals?
4. What are your expectations of the trainer?
5. Why did you decide to hire a personal trainer?
6. Why now as opposed to later?
7. Do you have any physical and medical conditions that may be aggravated by exercise?
8. Does your physician know you are about to increase your physical activity level?
9. Are you on any medications that may influence your ability to exercise safely?  
10. Are you interested in a free fitness consultation? Contact Louisville's Personal Trainer

New Year's Resolution Diet Tips

Weight Management

The negative health implication of leading a lifestyle that makes one become overweight has been
well documented. Unfortunately, it can be difficult for many dieters to determine exactly what
methodology to use with so much conflicting information and marketing hype controlling the weight
loss dialog. Naturally, everyone is looking for the easy way out. Therefore, people have
become "sitting ducks" for the fad diet and diet product industry. The need for honest, practical
information regarding diet and exercise becomes painfully evident when analyzing the diet and
weight loss industries track record. The industry is currently a multi-billion dollar business that
influences the behaviors of consumers around the world (Yoke et al.). Yet, the industry as a whole
has a five-year failure rate of approximately 95% (Yoke et al.). The bottom line is fad diets and
weight loss gimmicks do not work over the long haul (Kosich). Although many of the commercial diet
plans are effective at helping people lose weight during the first few weeks, research suggests
that only about 3% of individuals who use fad diets, and/or weight loss supplements maintained
their weight loss (Kosich). In fact, most of the participants actually weighed more than they did
at the beginning of their program within twelve months of completing the program.

The fact is, there are no miracle pills, shakes, or diet plans that will make people magically lose
weight. Weight loss is accomplished simply by consistently creating a moderate deficit between the
calories consumed vs. the calories used by the body. In other words, eat slightly fewer calories
than your body uses in a day. This requires a lifestyle change. Not a "quick fix" program (Clark).
The word "diet" is something to avoid. A "diet" program is typically associated with something that
is going to be temporary and will restrict certain types of foods. This type of plan almost always
fails over the long run (Kosich). Establishing healthier nutritional habits are the product of
making the commitment to change.

Improving you food choices and controlling portion sizes are the two fundamental changes that need
to be addressed. No one eats a perfect diet 100% of the time. It isn't necessary, or desirable for
you to expect that your daily meal plan will be perfect either. There should always be some
flexibility to allow yourself to enjoy eating at restaurants or go to parties. With a bit of
planning, it is possible to get a meal that can be both satisfying and nutritious.

Weight Loss Planning

   1. Establish a realistic goal

   2. Set a time frame for reaching the goal

   3. Plan a sensible diet according to the Food Guide Pyramid or enlist the help of a Registered  Dietician.

   4. Learn to modify you food-buying habits and learn to cook and prepare healthier dishes.

   5. Increase your physical activity

   6. Learn to handle stress without using food as a reward

   7. Avoid restrictive diets! Lowering your calories too far is not only unhealthy it is also counter
      productive. Ultra low calorie diets slow down your BMR (metabolic rate).

   8. Change your attitudes about food. "Food is fuel" and its true purpose is to meet nutritional
      requirements of the body. (Klein), (Clark)

Nutrient Fundamentals

There are six essential nutrients that support our body's energy needs and support the growth and
repair of tissues: Carbohydrates, Proteins, Fats, Vitamins, Minerals, Water. (Clark)
Failing to meet the basic nutritional requirements will ultimately have a profound impact on ones
physical and mental capabilities. Inadequate nutrition also increases our risk for a variety of
illnesses. All living organisms need quality nutrition to grow and function properly (Beers, et al).

Carbohydrates are the body's primary source of energy. There are two main types of carbohydrates:
Simple Sugars (Fruits, Juice, Sucrose, etc) and Complex Carbohydrates (yams, potatoes, bread, and
pasta). Carbohydrates contain four calories per gram and should account for approximately 60% of
your daily calories (Clark).

Protein is used by the body to promote the growth and repair of tissues. Low fat protein sources
include grilled chicken, broiled white fish, egg whites, roasted turkey breast, and beans. Protein
also has four calories per gram and should account for approximately 15% of your daily calories
(Clark).

Fats are a necessary part of a healthy diet. Fats are responsible for energy production (especially
long term energy), transportation of fat-soluble vitamins, insulation, and protection of the
organs. Fats have nine calories per gram and it is recommended that 20 - 30% of your daily calories
come from fats (Clark), (Beers, et al)

It is desirable to minimize fats that are high in cholesterol, such as whole eggs, bacon, and whole
milk products. In addition, hydrogenated oils (Trans Fatty Acids) should be avoided (Klein). Trans
Fatty Acids are found in many commercial peanut butters, baked goods, and margarine spreads.

Water does not contain any calories, but is possibly the most important nutrient in our diet. The
body is composed of approximately 60% water (Baechle). A person can only survive for a short time
without water. Water keeps us hydrated, cools the body, transports nutrients, and eliminates toxins
(Beers, et al), (Yoke et al.). We get our supply of water from both liquids and many of the foods
that we eat (primarily fruits and vegetables). The body does not store water; therefore, it needs
to be replaced daily. It is recommended that a sedentary adult living in an average climate consume
about 64 ounces of water each day. Obviously, if you are active and/or live in a warm climate, you
will need to consume more. Furthermore, it is recommended that individuals participating in
vigorous, long term exercise, such as marathon training, consume about 500ml of fluids every thirty
minutes during their exercise period (Baechle).

Better Choices

In my book, the ideal first step toward making better choices would start with the following five
dietary adjustments:

   1. Avoid Fast Food.

   2. Do Not Eat Vending Machine Food (Candy, Chips & Sodas).

   3. Grill, Bake or Broil instead of frying.

   4. Drink calorie free drinks instead of sodas and juices.

   5. Avoid alcohol beverages.

If you can exercise these five points, you will be well on your way to making outstanding food
choices. Instead of getting in to a great deal of technical information about food choices, I think
it is more useful to focus on the basics. For example, here is the nutritional breakdown for a
popular, large sized, fast food burger:

  • 1060 Calorie
  • 69 Grams of Fat
  • 1540 mg. Sodium
  • 27 Grams of Saturated Fat

Above statistics:(Johnson et al.)

1060 Calories is almost a whole days calories for many people! In addition, 1540 mg of sodium is
approximately 65% of your daily sodium intake (Yoke et al.). Needless to say, it would be much
better to make a chicken or turkey sandwich from fresh ingredients at home and pack it with you to
work. That way, you can control how it is prepared and what type of condiments, salt, or oils that
are added.

Sugar is the most over consumed nutrient in the American diet. Although the body does require small
amounts of simple sugar for "quick" energy, it has developed a deserved reputation as one of
the "bad for you" foods. This is due to the massive consumption of sodas, candies, desserts, and
juice drinks, the average American gets far more sugar than they need (Klein). In fact, many people
could reach their ideal weight simply by decreasing the amount of sodas that they consume. The
average 20oz soda has a whopping 304 calories, in addition to varying amounts of caffeine (Johnson
et al.).

Serving Size

Ones ability to successfully modify their past eating habits is the single greatest predictor of
success in a weight loss/weight management program (Kosich). Among the most important changes that
can be made is the proper control of your portion sizes. Since the 1950's the typical fast food
meal has more than doubled in calories (Johnson et al.). This is mainly due to the larger portion
sizes that are being served today. Unfortunately, this has led people to adopt the restaurant's
examples of serving size at their dinner table at home. This combination is more than likely the
most significant factor in the "obesity epidemic" that we are experiencing in our country. I find
it humorous to see so many people in the media questioning the source of obesity, as though it is
such a mystery. I don't think that it is difficult to see the pattern that has developed in our
society. People have become progressively less active over the past 100 years, while continuing to
increase the average daily calorie intake. That is definitely a formula for becoming overweight.

Below is a simple guideline for serving sizes:

   Breads & Grains: 1 slice of bread, ½ bagel(about the size of a hockey puck), ½ cup of rice(about
   the size of a cupcake), ½ cup pasta
   Fruits and Vegetables: ½ cup (about the size of a light bulb)
   Meat, Poultry: 3 ounces (about the size of a deck of cards)
   Dairy: 1 oz. of cheese (about the size of 4 dice)
   Fats, Oils, Sweets: Use Sparingly (One serving is about the size of the tip of your thumb)

NHLBI 2006 (Food Serving Size Card)

Another source of confusion regarding serving size is our current food labeling system. Food labels
can be confusing and misleading. But, it is in your best interest to make sure that you understand
how much is in a serving of the foods that you buy. Many products, especially snack foods, come in
packages that appear to be a single serving. However, when you analyze the label, you may be
surprised to find that some small bags of chips contain up to three servings. So make sure to read
labels. Food labels contain so much information. How do we know what they really mean? Below are
some common label terms. Keep in mind that all values given are "per serving".

  Calorie Free: fewer than 5 calories
  Low Calorie: 40 or fewer calories
  Fat Free: less than ½ gram of fat/serving
  Low Fat: 3 grams or less
  Reduced Fat: at least 25% less fat than the regular item
  Sodium Free: fewer than 5 mg of sodium
  Low Sodium: fewer than 140 mg of sodium
  High Fiber: 5 or more grams of fiber

NHLBI (Read the Food Label), (Klein)

Remember, safe and effective weight loss amounts to about ½ - 2 pounds per week for most
individuals. If you are losing more than that, chances are you are also losing a significant amount
of water and muscle as well (Kosich).

Using a scale as your primary measure of success can be very deceiving. This is especially true if
you are including resistance exercise in your program, which will cause a gain in lean muscular
weight. Exercise and Strength training will more than likely influence the number that you see on
your scale. Perhaps the best measure of your success is the way you look in the mirror, or the way
that your cloths fit (Kosich). As a rule of thumb, you should weigh on the scale no more than once
per week. Your scale can't tell muscle mass from fat free mass and BMI charts are not very useful
at determining changes in body composition. So, keep in mind that "inches lost" will usually
exceed "pounds lost" (Kosich).

When you do check your weight every 1 -2 weeks make sure to weigh on the same scale, with the same
amount of clothing, and at the same time of day. This will ensure a more accurate comparison. It
may also be useful to keep a journal that contains more detailed information, such as how you feel,
how your clothes are fitting, physical activity, and how you look. As mentioned earlier, your
ability to modify your past habits will be the greatest predictor of your potential for success in
a weight loss program. Planning menus, shopping lists, and keeping a written record of your food
intake are a few of the most valuable behavior changes that you can learn. Research has shown that
people who keep written records of their diets are much more likely to continue to manage their
diets successfully (Kosich).

Always remain mindful that the formula for weight loss is simple: All calories consumed in excess
of the body's daily needs are stored as fat. Weight Loss is all about consistently creating a
modest calorie deficit, where you burn more calories than you consume (Clark). The ultimate goal is
FAT LOSS, not just weight loss. So take the steady, methodical approach instead of the diet fads
and schemes and you will reap lifelong benefits.

Always consult your doctor before beginning any exercise or diet program. The information presented
here is in no way intended to substitute for medical advice.

References - Wellness part I

Dunn, Halbert. High Level Wellness. 3rd ed. : R. W. Beatty, Ltd, 1967. (Dunn)
Clark, Nancy. Sports Nutrition Guidebook. 2nd ed. Brookline: Human Kinetics, 1997. (Clark)

Yoke, Mary, and Laura Gladwin. A Guide to Personal Fitness Training. 3rd ed. Sherman Oaks: AFAA,
2003. (Yoke et al.)

Klein, Keith,. Weight Control For A Young America. 1st ed. Wilsonville: Book Partners, 1999.
(Klein)

"Wellness (alternative medicine)." Wikipedia, The Free Encyclopedia. Internet Resource 2006.
Wellness (alternative medicine))

Townes, Dwight. "Wellness: The Emerging Concept and Its Components." Individual Psychology:
The Journal of Adlerian Theory 40.4 (1988): . (Townes)

Kosich, Daniel. Get Real: A Personal Guide to Real Life Weight Management. 1st ed. San Diego: IDEA,
1997. (Kosich)

Sol, Neil, and Laura Gladwin. An Emerging Profession: The Fitness Practitioner. Sherman Oaks: AFAA,
1996. (Sol et al.)

Baechle, Thomas, ed. Essentials of Strength Training and Conditioning. 1st ed. Champaign: Human
Kinetics, 1994. (Baechle)

Beers, MD, Mark, and Thomas Jones, MD, ed. Merk Manual of Health and Aging. Whitehouse Station:
Merk and Co, Inc., 2004. (Beers, et al)

Johnson, Sharon, and Ruth Litchfield. "Soft Drink Portions Make a Difference." Iowa State
University Extension May 2004. Dec 2005 www.extension.iastate.edu/nutrition. (Johnson et al.)

"Food Serving Size Card.", "Read The Food Label" 2006. National Heart, Lung, and Blood Institute
2006. 29 Jan. 2006 . http://www.nhlbi.nih.gov/hbp/prevent/sodium/sodium.htm
(Food Serving Size Card), (Read The Food Label)

For more information, or to schedule your free fitness consultation visit: 
personal trainer pros E-Mail: dgalligan@ajshotel.com

Emotional Eating

For many people the actual "nuts and bolts" of losing weight is pretty simple and straight forward. For the most part, it all boils down to the number of calories you put into your body vs. the amount of calories you expend through activity and biological function. That seems easy enough. But, in todays world where food is plentiful and storage methods like refrigeration, canning and dehydration enable us to store our foods for long periods of time one of the most difficult problems for dieters to overcome is actually "emotional eating". If we can master the "mental" side of eating, weight loss will usually follow.

Weight Loss and Emotional Eating - Lose Weight by Discovering Yourself

By: Melissa Webster

Weight loss doesn't have to be an emotional affair. Discovering your emotional eating habits before you begin to lose weight can go a long way in helping you lose weight, and keep the weight off.
Weight loss experts report you'll gain confidence after you lose weight. Although true, science is proving that it's more important for the success of your weight loss program that you gain confidence before dieting, or even during dieting, to be able to successfully reach your weight loss goals. Emotional eating often leads to binge eating, particularly if you've been denying yourself your favorite foods to lose weight. Weight loss gets significantly more challenging when you turn to food for boredom, loneliness, comfort, depression, insecurity, celebration or anger. Losing weight to gain confidence means you have to gain confidence in your ability to lose weight first.
Emotional eating is common, and some studies estimate that 75% of the population participates in "emotional eating." Short bursts of emotional eating certainly isn't harmful to healthy diets, but more often than not, our emotional eating doesn't result in binging on bowls full of celery sticks. If you're thinking about participating in a weight loss program to lose weight, or you're currently trying to lose weight with your own diet plan, keep of journal of when you feel the need for "emotional eating" and what foods you typically eat under the circumstances. Being aware of yourself and your habits is the first step when trying to lose weight with any weight loss plan.
Stress can lead to overeating. This could be ingrained. Studies from Emory University showed that subordinate monkeys ate more often, and ate more foods high in fat than the dominant females. Another factor is whether your emotional eating is "external" or "internal." External emotional eating occurs if you eat more socially at parties, or overeat because you are with someone who is overeating. Internal emotional eating occurs when you plop down on the couch with a bag of munchies and say, "I'm bored" or "I'm depressed." A study by the Miriam Hospital's Weight Control & Diabetes Research Center found that "external emotional eaters" were better at retaining their weight loss goals than the "internal emotional eaters." Internal emotional eaters end up regaining weight, and go on and off endless weight loss programs to continue losing weight. Recognizing your internal emotional eating habits gives you the knowledge to fight emotional eating when your emotions try to override your motivation to lose weight.
You may see yourself as a self-confident person, however, after examining your diet patterns, you might find that you lack self-efficacy; which believes you have the ability to reach a specific goal. Self-efficacy was a contributing factor in a Queensland University weight loss study. In this study, the women with higher rates of self-efficacy were able to meet their dieting goals because they believed they could, and they sought the education to do so. Gaining education, believing in you, and getting encouragement from others are recommended to increase self-efficacy levels that would have a positive affect on a dieter's weight loss program.
Weight loss plans must consider the emotional aspect of losing weight. If emotional behaviors, weight loss education and dieting confidence are gained at the beginning of the weight loss plan, the weight loss is more likely to stay lost. Science is proving that if you believe you can lose weight, and then you'll be able to do it. Start your journal and get a grip on your emotional eating, especially while you're trying to lose weight. Gain a few pounds of self-confidence, and lose a few pounds of weight. If you need help, try a weight loss program like the Atkins Diet Weight Loss Program that has a strong support group. You can control the food instead of letting it control you. Just learn and believe.
Melissa Webster is the guru of ( http://www.dieteatingforweightloss.com ) diet eating for weight loss.

Article Source: http://EzineArticles.com

Women's Fitness

Strength Training for Women - Choosing Home Exercise Equipment

By: Nina Schnipper

Strength training is an important component of a woman's fitness. Strength training is also known as resistance training or "lifting weights". But many women do not understand how to start a strength training program or how to select strength equipment for home exercise.
Getting stronger is beneficial to your body in many ways. Being strong makes your body resistant to injury, and speeds recovery from injuries. The repetitive nature of many jobs today makes strength training critical to preventing workplace injuries.
The benefits of strength training are often overshadowed by its exercise cousins, the cardio work-out and the trendier, yoga and flexibility. However, unlike aerobic and stretching activities, strength training is possibly the most effective natural method for building bone mass and preventing osteoporosis!

Plus, most women can burn many more calories by lifting weights than from cardio (and far more than yoga or stretching) because it is less familiar to their bodies. The challenge requires your body to work harder, and to get out of your exercise comfort zones and muscular boredom.
Analyze your needs before you choose equipment.

Exercising at home has pros and cons, all of which weigh on your equipment decisions. First, consider when and where you will exercise. For example, if you plan to exercise early in the morning, you might be exercising in a lit space upstairs. Is there a closet to store gear? How much space do you have for your equipment?

If you work out of your home, then consider using a bit of home office space for gear. You will be more likely to use it throughout the day, and give yourself healthy breaks, if your equipment is accessible.

Next, consider your habits. Do you prefer to surround yourself with simple, compact bare-minimums? Or do you like gadgets with lots of functions?
Every year, the fitness industry trade shows debut new streamlined, sleek equipment. Big and bulky is out: compact and efficient is in.

Choose your toys.
Think of your strength training as a fun new hobby. If you like to play and be silly when exercise, then perhaps start with resistance tubing. Tubing is compact and portable, and inexpensive. It is slightly more limited than using weights, but it is an excellent choice for beginners. Buy a model with a door hinge to multiply the ways you can use it.

Dumbbells have become more versatile and compact. There are several styles now that only require you to own one pair. The resistance gets changed in increments.
Traditional hand weights and ankle weights are versatile, especially if you can add small weight increments. Some ankle and wrist weights can be used just like a pair of dumbbells.
If space and price are not limited, perhaps you prefer home gym machines. Some machines work isolated muscle groups. Others require balance and attention to technique. Machines that are less restricting, requiring you to practice proper alignment and form, are very effective. These "free weights" usually work more than one muscle group, and they simulate everyday activities better.

Books demonstrating specific exercises and explaining muscle actions are available in most libraries and bookstores. To ensure proper technique, and to set a program to meet your goals, you can hire a personal trainer who will work at your home.
Getting strong with weights is growing in popularity amongst women. Consider the many great effects it can have on your body: start a strength training program today!

You are Invited to view VIDEO and read more articles about this topic at http://www.PainFreeU.com
Nina Schnipper is a personal fitness trainer and massage therapist in Basalt, Colorado, at Higher Spa & Studio. She loves to help women start strength training programs to get toned and build bone mass.
Article Source: http://EzineArticles.com/?expert=Nina_Schnipper http://EzineArticles.com/?Strength-Training-for-Women---Choosing-Home-Exercise-Equipment&id=830493

Strength Training for Basketball

Basketball Fitness with Doug Galligan

Article 3: Building a Twelve Month Strength Training Cycle

by: Doug Galligan - Louisville Pesonal Training

Until very recently (within the past twenty years or so) the concept of weight lifting to increase basketball performance was almost unheard of. Unfortunately, many of the old misconceptions about strength training that prevented basketball players and endurance athletes from including weight lifting in their conditioning programs continue to be deeply rooted within the basketball coaching culture. So, let’s begin by taking a look at a few of the most common myths about weight lifting and demonstrate why they are nothing more than urban legend.

1. Strength Training will make me big and bulky: There are millions of very skinny, “wanna be” bodybuilders who only wish that this were true. Most of these folks find out the hard way that genetics is the primary determinant of ones potential to gain muscle mass. Since most basketball players tend to be some what ectomorphic (long and lean), generally the amount of potential muscle size gain is fairly limited. Furthermore, it is very difficult to build muscle mass concurrently with high volumes of intense cardio training, which is exactly what is required to compete in basketball. Also, after undertaking a strength training program, most individuals will lose fat mass as well. This fat loss typically offsets much of the muscular weight that is gained, in terms of total poundage. In addition, even though it is likely that the weight trained athlete will gain a few pounds of muscular body weight, they will still end up with a much greater power to body-weight ratio than they had before strength training. In other words, it would be similar to taking a compact car with a small 4-cylinder engine and replacing its engine with a larger 8-cylinder engine. Even though the 8-cylinder engine would cause the car to be heavier, it would still be much quicker (0 – 60 mph) and faster (top speed) than the car with the 4-cylinder engine due to the increase in the power to weight ratio. Another factor that must be taken into consideration is thermodynamics. Essentially, your body requires a given amount of energy (calories) to maintain your biological functions and support physical activity. In the absence of additional calories from your diet or a decrease in the amount of physical activity it is not possible to gain additional, unwanted weight.

2. Basketball players who train with weights should use really light weight and high repetitions: This misconception most likely stems from the fact that sports that require a great deal of endurance usually focus their training on increasing VO2 max and lactate threshold. Although several studies have shown weight training to have a positive impact on these two measures, VO2 max and lactate threshold can be trained more effectively by running. Not to mention that basketball is not strictly an endurance sport. It certainly requires a greater degree of explosive power and speed than pure endurance to be an affective basketball player. Although strength training and endurance training shouldn’t be considered entirely exclusive, they are two distinct qualities that need to be trained separately from one another to achieve maximum benefit. Even though it is possible to derive some benefits from lightweight, high rep training you can be assured that you will achieve mediocre results, at best from this type of training, unless you are in a recovery / maintenance phase of your training. Strength and power are trained optimally by performing work that lasts no longer than about 90 seconds and ideally a set will last about 30 – 60 seconds. Fortunately, the value of training with high intensity isn’t just a theory. Higher intensity training has benefited athletes across the spectrum, from power-lifters to marathon runners. Unfortunately, many coaches outside of contact sports still have not embraced strength training. According to the great strength training pioneer, and father of periodized training, Dr. Tudor Bompa: “athlete’s who avoid strength training for fear that it will compromise their performance fail to realize that resistance training leads to physiological adaptations, both acute and long term that will improve performance.”

3. Strength Training Limits Flexibility: While performing strength training movements properly, through their full range of motion, they should actually increase flexibility. European research has shown that full range resistance exercise is one of the most effective methods for developing flexibility. Weightlifters who participated in the study proved to be second only to gymnasts in overall flexibility.

Why Strength Train? Obviously, athletes and coaches generally make the decision to begin a strength training program in the hope that it will deliver improved performance in their given sport. But, increased performance is not an automatic outcome. Improved performance is a product of effective, efficient, logical program design. In other words, just because you take the time and effort to lift weights doesn’t necessarily mean that it will help you improve your basketball game. Your strength training routine must be built around the sport or activities that you are training for. Just as a bodybuilder must focus the majority of their training on muscular growth, a powerlifter needs to focus on absolute strength. Likewise, a basketball player should focus on enhancing the skills that will improve their game on the court, such as explosive strength and quickness. In addition to these specific benefits, however, there are many other ancillary benefits that you will incur as a result of strength training.

Common Benefits

1. A key physiological benefit of strength training is the decreased frequency of injury. Weight training strengthens not only muscles, but the connective tissues as well. In addition it is common to experience increased bone density. These adaptations mean less injury and improved ability to recover from the injuries that do occur.

2. Improves running economy. A recent study in New England examined the effects of 10 weeks of weight lifting on a group of runners. At the end of the ten week period the average runner had realized a 4% increase in their running economy, which is essentially the measure of how much oxygen the body requires to move a runner at a given pace. To illustrate what that meant to the runners in the study, a 4% improvement in economy would translate to a decrease of about 1 1/2 minutes from a 41 minute 10k runner’s time! Needless to say, improved running economy would definitely come in handy on the basketball court as well.

3. Improves stability. Weight training, especially core training can help athletes to run more efficiently by keeping the body in better alignment and improving posture. Ultimately, this can improve the mechanics of the running stride.

4. Improves explosive strength (speed, vertical jump).

5. Helps trainers to resist fatigue.

6. Improves your strength to body-weight ratio

7. Decreased stress levels

8. Reduces body fat percentage

9. Improved blood lipid profile.

10. Reduced risk for many diseases, such as diabetes, heart disease, and osteoporosis.

Building your Strength Program:

O.K., if you are still with me, hopefully I have convinced you that strength training may be worth investing some of your valuable time in. But, always keep in mind that strength training is not a catch all training method. It is simply another tool to put into your training tool box. Now, let’s take a look at the nuts and bolts of a periodized strength training program for a basketball player. We will divide the program into five separate stages: (1) Introduction / Physical Adaptation, (2) Preseason / Strength Building, (3) In Season / Maintenance, (4) Post Season / Recovery. Dividing the program into these separate phases will allow you to properly prioritize your training around your competitive season. Ideally, you will focus on building your strength in the pre-season (unless you are new to strength training). Once basketball season begins your strength training will move to a maintenance phase which will allow you to focus more of your time and energy toward more basketball specific skills. After the season has ended it is time to take seven – ten days off from training, followed by a few weeks of light training. This will allow for sufficient time to recuperate from the season and to refocus your goals for the next season. Below is a map for your strength training year. Keep in mind that this isn’t etched in stone, it is just a guideline.

Essential Program Fundamentals

1. There is not a Holy Grail system. The perfect system does not exist. As with most things in life there always seems to be trade offs and compromises that must be made.

2. Use good form & controlled movements. Uncontrolled, fast, jerky motions reinforce poor movement patterns and increase your risk of injury. Always focus on maintaining excellent form. Never increase poundage at the expense of form and control.

3. Put strength training in its proper place. As a competitive athlete it is essential that you devote the minimum time needed to accomplish your strength training goals. After all, the object is to become better at your sport of choice. Unless your chosen sport is Olympic lifting, Powerlifting, or Bodybuilding, long hours of weight training take away from the precious time needed to develop more sport specific skills.

4. More is not better. Again there is a given amount of strength work that will help you to optimize your game. Going above and beyond amount not only takes away time that you could be working on other skills, it challenges your bodies ability to recover from training, which can lead to over-training, slower progress, or possibly injury.

5. Select exercises that give you the most bang for your buck. As an athlete it just doesn’t make much sense to spend your time training a bunch of single joint movements like the arm curl, hip abduction, forearm curls, or tricep kickbacks. Compound movements such as the deadlift, power clean, clean and press, lunge, shoulder press, and pull-p are much more “economical” choices when training for sports performance.

6. Include core training in two weekly strength sessions. One Year Strength Training Program

Guidelines Phase 1 – Introduction: Adaptation
-Duration: 4 weeks
-# Of movements: 6 – 10
-# Of sets each: 1
-Repetition Range: ~ 15
-Sessions per week: 2 – 3

Sample Phase 1 Routine -Leg Press 1 set of 12 - 15 reps-Calf Press 1 set of 12 - 15 reps-Chest Press 1 set of 12 - 15 reps-Cable Row 1 set of 12 - 15 reps-Shoulder Press 1 set of 12 - 15-Lat Pull-downs 1 set of 12 - 15 reps-Back Extensions 1 set of 12 - 15 reps-Crunch 1 set of 15 reps

Phase 2 – Preseason: Strength
-Duration: Approximately 4 - 6 weeks
-# Of movements 6 – 10
-# Of sets per movement: 2 – 3
-Repetition Range: 3 – 7
-Sessions per week: 3 – 4

Phase 3 - In season: Maintenance
-# Of movements: 6 – 10
-# Of sets each: 1 – 2
-Repetition Range: 12 - 15
-Sessions per week: 2 – 3

Phase 4 – Post Season: Recovery & Maintenance
1 – 2 weeks of rest at the end of the competitive season followed by:
-Duration: Approximately 4 weeks
-# Of movements: 6 – 12
-# Of sets per movement: 2 – 3
-Repetition Range: 10 – 12
-Sessions per week: 3 – 4

Phase 5 - Mixed or Hybrid Training
-Duration: Approximately 4 weeks
-# Of movements 6 – 12
-# Of sets per movements: 1 – 3
-Repetition Range: 5 – 15
-Sessions per week: 3 - 4

Due to the fact that everyone has unique situations such as time and equipment available, previous injuries, health history, etc. I decided against giving specific recommendations for the program. Given the wide array of situations that coaches find themselves working with, I think that they should ultimately make the decisions regarding the details of the strength program. However, if you are interested more detailed information in terms of exercise selection, order of exercise, rest between sets, tempo of movements, etc., feel free to contact me at: d.galligan@insightbb.com. I hope that this article will provide you with a simple blueprint for beginning the development of your strength training program and encourage you to continue expanding your knowledge of sports specific training methods.

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Vegetarian Bodybuilding Diet?

The question of vegetarian diets and bodybuilding seems to keep coming up. The question usually goes something like this: "I would really like to adopt a vegan or vegetarian diet but I'm just not sure that it is possible to build strength or muscle on this type of diet."

Without getting into to much detail I would simply say that it is quite possible to put together a vegan or vegetarian diet that is compatable with bodybuilding / powerlifting as long as your basic nutritional requirements are met ( # of calories, protein, carbohydrates, fats, vitamins, minerals, water, etc). Someone who is armed with a solid nutritional plan and the ability to change some of their basic nutritional behaviors, like shopping, cooking, restaurant selection, etc. should have no problem transitioning to a meatless diet.
I'm not trying to "sell" anyone on being vegan or vegetarian. That is your choice to make. But, if it is something that you would like to do, but you are hesitant because of fear that you won't get enough protein or b-12, these are fairly simple issues to resolve.

There a many, many great sources of vegetable protein such as soy (probably over used though), beans, lentils, most grains, nuts and seeds. There are also quite a number of vegan protein supplements available too. Although, I prefer to get the majority of my protein from "real" food rather than processed foods there a several brands of imitation meat products available as well. However, I should point out that many of these products are very high in sodium. So, you should probably use them in moderation.

To ensure that I am getting enough b-12 I simply take a multi-vitamin. Many folks claim that supplemental b-12 isn't necessary and choose to use yeast products instead. However, I look at the vitamin supplement as a cheap insurance policy. At this point I'm not 100% certain that I need it. But, on the other hand I'm not 100% sure that I don't.

I will get into this subject a little deeper at some point in the near future. Below is a vegetarian diet that I am currently following. I have used this diet in the past with good success. But, I must admit that I do jump off of the vegan band wagon from time to time.

Breakfast:
1 scoop of Hemp Protein Concentrate
1 cup rice or soy milk
2/3 cup Oatmeal (pre-cooked weight)
1 small apple
1 Saw Palmetto Capsule

Mid Morning:
1 cup mixed vegetables
¼ cup pinto beans
¼ cup peas
1 tablespoon olive oil dressing

Pre-Workout:
2 soy yogurts
1 tablespoon rice protein
1 slice rye bread with 1 teaspoon olive oil
1 flax oil capsule

Post Workout shake:2 scoops hemp protein
1 cup rice or soy milk
1 cup water
½ cup pineapple

Dinner:
3 cups mixed salad greens
¼ cup peas
¼ cup pinto beans
1 tablespoon crushed mixed nuts
1 tablespoon olive oil dressing

Bedtime:1 cashew butter sandwich on rye bread
1 cup steamed mixed vegetables
1 Saw Palmetto Capsule
2 flax oil capsule
1 chewable multi vitamin

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