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
Wednesday, June 25, 2008
Friday, May 23, 2008
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
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
Friday, May 9, 2008
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.
Personal Trainer Pros
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.
Personal Trainer Pros
Friday, April 4, 2008
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
Personal Trainer Pros Louisville
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
Personal Trainer Pros Louisville
Wednesday, March 12, 2008
Gratitude and Challenges
Gratitude and Challenges
By Will Edwards
Is it possible to feel grateful for the challenges you face on a daily basis? Yes, if you get into the habit of recognizing the benefits the challenges offer to you! What benefits, you ask?
We tend to think of challenges as big mountains that stand between us and our goals. That seems like a bad thing at first glance. But ask any mountain climber what benefits they gain from conquering such rough terrain and they would probably talk your ear off about overcoming fears, sharpening focus, physical strength and building character. Mountains don't seem like such a bad thing to them.
What lessons can we learn from these brave souls?
One of the most powerful lessons that comes to mind is the ability to switch perspective. Rather than seeing a mountain as an impossible obstacle, these people see a mountain as a welcome test of their strength and endurance. They see it as an opportunity to thrill and inspire themselves, stretch their limits and push themselves to greater levels of achievement and self-mastery.
Are you beginning to see how this same mind-set can be used in your own goal achievement?
Whether your mountains are literal or figurative, stop seeing them as dead-ends. Stop letting them intimidate you and instead let them fuel your determination to succeed anyway. When you stand at the foot of a mountain and gaze up toward the peak hidden in the clouds, don't focus on the difficult climb ahead but on the benefits you stand to gain in the process.
Ask yourself these questions:
What can this challenge teach me about myself?
What parts of myself can this challenge help me develop?
What natural skills and abilities can I use to help me through this challenge?
What will I gain by working through this challenge?
And then, most importantly - be GRATEFUL for the OPPORTUNITY! A challenge can only intimidate you if you let it. It can only stop you in your tracks if you sit down and stop climbing.
If you instead learn to see your mountains as a welcome opportunity to stretch and grow beyond where you are now, you will never encounter a mountain that can't be climbed. You will develop your own system for mental and physical preparation, and you will come to enjoy the thrill of the challenge.
Let gratitude become your climbing partner. The more grateful you are for the experiences that strengthen you, the more worthwhile the journey will seem when you finally stand at the top of that mountain.
Will Edwards is a published author and Founder of White Dove Books.
Article Source: http://EzineArticles.com/?expert=Will_Edwards
http://EzineArticles.com/?Gratitude-and-Challenges&id=1033179
Thursday, March 6, 2008
The Confusion with Weight Loss Programs
There is no doubt that the commercial diet and weight loss industry has made the process of losing weight and becoming more fit unnecessarily complex and confusing. With so many different methods and systems claiming to be “the best” it is nearly impossible for the average person to wade through all of the hype to determine which direction they should proceed. Over the years I have seen dozens of exercise and diet fads that have claimed to be “the ultimate solutions” come and go within a few short years. The reason that these programs don’t remain popular is really simple, they just don’t deliver the miracles that were promised in their marketing. Often times, these programs work great for a few weeks. But, over the long haul most dieters end up right back where they started (or worse). When trolling the isles at the local book store for the perfect diet or exercise plan I believe that most consumers forget to ask the basic, essential questions when they are considering how to take on the task of losing weight and getting back “in shape”. For starters, when a particular book or course claims to be “the best” we should always ask: The best for whom? Everyone is different. We have various age groups, genders, lifestyles, preferences, goals, and health histories to consider. This can make program development a rather complex undertaking. So, it is unlikely that any one diet or exercise program will be effective for the many different physical, situational and emotional needs of each person. Second, we should ask: Best under what circumstances? Is the person going to train at home or at a gym? What kind of equipment is available to them? How much time do they have available to train? What are their specific goals? Again, it is difficult to imagine a single, generic program that will address the individual circumstances that people have while approaching their fitness program.
Finally, we should ask the most obvious question: Does it sound to good (and / or too easy) to be true? If so, you can bet it is more than likely a load of crap. Unscrupulous marketers have been selling snake oil disguised as miracle cures for many years. Unfortunately, this is still common today. This type of marketing has grown to be much more sophisticated over the years and it is usually, cleverly disguised as a new “scientific breakthrough”. If the program doesn’t require much effort or change of lifestyle on your part it is unlikely to work. Pills and powders that claim to provide “effortless” weight loss should definitely be filed under the category of too good to be true. The painful truth is, you do have to change your behaviors in order to succeed. As the old saying goes, “if you keep on doing the things you’ve been doing, you’ll keep on getting the things you’ve been getting”. Making the necessary changes to your diet and exercise patterns is not complicated to learn and you won’t have to kill yourself in the gym. But, it is necessary to make lifestyle changes and put forth effort if you plan to have long term success.
If you take a close look at many of the popular methods of dieting they all have their share of advantages and disadvantages. The same can be said for the exercise programs that are being marketed in the bookstores and on the internet. Currently I am developing an extensive e-book that will put the pieces together from a few of the most effective diet and exercise methodologies and present them in such a way that will enable you to customize them to meet your unique needs, goals and preferences. Stay Tuned!
Finally, we should ask the most obvious question: Does it sound to good (and / or too easy) to be true? If so, you can bet it is more than likely a load of crap. Unscrupulous marketers have been selling snake oil disguised as miracle cures for many years. Unfortunately, this is still common today. This type of marketing has grown to be much more sophisticated over the years and it is usually, cleverly disguised as a new “scientific breakthrough”. If the program doesn’t require much effort or change of lifestyle on your part it is unlikely to work. Pills and powders that claim to provide “effortless” weight loss should definitely be filed under the category of too good to be true. The painful truth is, you do have to change your behaviors in order to succeed. As the old saying goes, “if you keep on doing the things you’ve been doing, you’ll keep on getting the things you’ve been getting”. Making the necessary changes to your diet and exercise patterns is not complicated to learn and you won’t have to kill yourself in the gym. But, it is necessary to make lifestyle changes and put forth effort if you plan to have long term success.
If you take a close look at many of the popular methods of dieting they all have their share of advantages and disadvantages. The same can be said for the exercise programs that are being marketed in the bookstores and on the internet. Currently I am developing an extensive e-book that will put the pieces together from a few of the most effective diet and exercise methodologies and present them in such a way that will enable you to customize them to meet your unique needs, goals and preferences. Stay Tuned!
Friday, February 15, 2008
Controlling your food portions......
Although weight loss diets can seem rather complicated, the essential elements are extremely simple. Many folks get caught up in the details rather than focusing on the components that are truly essential for losing weight. First and foremost you must create a caloric deficit in order to lose weight. This can be done by increasing activiy levels, lowering calories consumed, or a combination of the two. Either way, you must take in fewer calories than your body uses in a day in order to lose the weight. The most important elements for effective weight loss are:
A) Serving Size (how large or small your portions are)
B) Food Choices (Better food choices are lower in calories. For example, choose baked chicken vs. fried)
C) Number of Feedings per Day
If you can manage those three simple elements you will be on your way to long term weight loss. For many people the most difficult thing to manage is serving size. It is time consuming, and inconvenient to measure or weight everything that you eat. But, it isn't necessary to be that precise with serving sizes. Check out the chart below for a simple guideline and remember to say NO when asked if you would like to "SUPER SIZE". By the way, it is probably in your best interest to avoid eating at the type of restaurants that offer Super Size menus (refer to rule B. above).
A Seving of = The Size Of
Raw vegetables = Your Fist
Cooked vegetables = The Palm of Your Hand
Pasta = 1 Scoop of Ice Cream
Meat = A Deck of Cards
Grilled Fish = Your Checkbook
2 Tbs. Margarine = Your Thumb
Pretzels or Chips = One Handful
Chopped Fruit = A Tennis Ball
Apple = A Baseball
Potato = A Computer Mouse
Pancake = A Compact Disc
Steamed Rice = A Cupcake Wrapper
Cheese = A Pair of Dice
A) Serving Size (how large or small your portions are)
B) Food Choices (Better food choices are lower in calories. For example, choose baked chicken vs. fried)
C) Number of Feedings per Day
If you can manage those three simple elements you will be on your way to long term weight loss. For many people the most difficult thing to manage is serving size. It is time consuming, and inconvenient to measure or weight everything that you eat. But, it isn't necessary to be that precise with serving sizes. Check out the chart below for a simple guideline and remember to say NO when asked if you would like to "SUPER SIZE". By the way, it is probably in your best interest to avoid eating at the type of restaurants that offer Super Size menus (refer to rule B. above).
- “Serving Size Rule of Thumb”
The list below provides you with a simplified method for determining an appropriate food serving size. Using this list will eliminate the need to weigh and/or measure your foods. Obviously, this isn’t a precise measure. But, it should be close enough for the vast majority of people.
A Seving of = The Size Of
Raw vegetables = Your Fist
Cooked vegetables = The Palm of Your Hand
Pasta = 1 Scoop of Ice Cream
Meat = A Deck of Cards
Grilled Fish = Your Checkbook
2 Tbs. Margarine = Your Thumb
Pretzels or Chips = One Handful
Chopped Fruit = A Tennis Ball
Apple = A Baseball
Potato = A Computer Mouse
Pancake = A Compact Disc
Steamed Rice = A Cupcake Wrapper
Cheese = A Pair of Dice
Tuesday, January 29, 2008
Strength Training For Young Basketball Players
Strength Training For Young Basketball Players
In my 20 plus years of involvement in the fitness and sports nutrition businesses I have a difficult time believing that so many people are still falling for the same old hype and misinformation. It seems that most folks are confused by the constant barrage of worthless and misleading fitness information that spews from the infomercials’, supplement ads, and magazines that are only looking to see how much of your money they can grab.
Needless to say, I was very pleased to be invited by Hoosier Hills Hoops (www.hoosierhillshoops.com) to contribute a monthly, no-nonsense article covering the essentials of strength training and nutrition for Basketball players. Over the next several articles I hope to introduce you to a couple of essential training concepts that will elevate your athletic skills to new heights.
The first of these concepts is called “functional” strength training.
Everyone knows that a stronger athlete is a better athlete. But, it seems that most people have a very foggy notion of exactly how to create an effective sport specific training program. Strength training is very much like investing money. You should only risk your valuable time and effort on things that offer a good return. After that, your time is better spent on the court working directly on basketball skills instead.
In order to develop a highly functional strength training routine it is necessary to keep in mind the specific movements that you will be performing during your sports activities. Unfortunately, when most people think of “strength training” the first things that come to mind are exercises like the bench press and bicep curls. Certainly, these movements have their place in a well rounded program and they will help you to look better at the beach. But, the fact is they probably won’t do much to increase your performance on the basketball court.
This is where functional strength training comes into play. The term "functional" is simply used to describe exercise movements that strongly correlate to the sport or activity that someone is training for. Although this is probably a gross oversimplification, you could say for example, a dumbbell shoulder press would be a functional exercise for a shot putter and the lunge is a functional movement for sprinters. In other words, functional exercise emphasizes training of movement patterns rather than training simply for physical appearance or isolating individual muscles. In order to get the most bang for your buck, you should stick to a short list of “money” exercises that will directly improve your sport specific skills. Spending hours in the weight room is not a recipe for success. Although, it can be a difficult concept for many people to grasp, the truth is, more isn’t necessarily better. When done properly strength training should be high in intensity and relatively brief in duration.
The second basic concept that every athlete should be familiar with is “periodization”. Although conventional periodization programs can be quite complicated and confounded with a great deal of terminology, I believe that (to start out) we only need to grasp the simple fact that our training style (volume, rep range, exercise selection, rest between sets, etc) must vary relative to our competitive season. In other words, during the competitive season we will train for maintenance of strength. In the pre-season we will create a program to build/increase strength. Immediately after the season is time to allow the body to rest and recuperate. As with other things in life there is a proper time and place for everything and when we try to emphasize everything we actually emphasize nothing. Therefore, periodization allows us to focus on or prioritize specific training methods at the most logical times while allowing sufficient time for recovery.
There are a number of physical attributes and skill sets that could be said to make an athlete a more dangerous player on the basketball court. Speed, quickness, agility, vertical jump, endurance, and lateral movement are a few that come to mind. Over the next several months I plan to lay out a recipe to help you develop the ideal strength training system to incorporate in to your basketball pre and post-season training schedules. In addition, I will offer some useful information on how to help you build a better, more efficient body by adding some increased octane to your diet as well… Stay tuned!
In my 20 plus years of involvement in the fitness and sports nutrition businesses I have a difficult time believing that so many people are still falling for the same old hype and misinformation. It seems that most folks are confused by the constant barrage of worthless and misleading fitness information that spews from the infomercials’, supplement ads, and magazines that are only looking to see how much of your money they can grab.
Needless to say, I was very pleased to be invited by Hoosier Hills Hoops (www.hoosierhillshoops.com) to contribute a monthly, no-nonsense article covering the essentials of strength training and nutrition for Basketball players. Over the next several articles I hope to introduce you to a couple of essential training concepts that will elevate your athletic skills to new heights.
The first of these concepts is called “functional” strength training.
Everyone knows that a stronger athlete is a better athlete. But, it seems that most people have a very foggy notion of exactly how to create an effective sport specific training program. Strength training is very much like investing money. You should only risk your valuable time and effort on things that offer a good return. After that, your time is better spent on the court working directly on basketball skills instead.
In order to develop a highly functional strength training routine it is necessary to keep in mind the specific movements that you will be performing during your sports activities. Unfortunately, when most people think of “strength training” the first things that come to mind are exercises like the bench press and bicep curls. Certainly, these movements have their place in a well rounded program and they will help you to look better at the beach. But, the fact is they probably won’t do much to increase your performance on the basketball court.
This is where functional strength training comes into play. The term "functional" is simply used to describe exercise movements that strongly correlate to the sport or activity that someone is training for. Although this is probably a gross oversimplification, you could say for example, a dumbbell shoulder press would be a functional exercise for a shot putter and the lunge is a functional movement for sprinters. In other words, functional exercise emphasizes training of movement patterns rather than training simply for physical appearance or isolating individual muscles. In order to get the most bang for your buck, you should stick to a short list of “money” exercises that will directly improve your sport specific skills. Spending hours in the weight room is not a recipe for success. Although, it can be a difficult concept for many people to grasp, the truth is, more isn’t necessarily better. When done properly strength training should be high in intensity and relatively brief in duration.
The second basic concept that every athlete should be familiar with is “periodization”. Although conventional periodization programs can be quite complicated and confounded with a great deal of terminology, I believe that (to start out) we only need to grasp the simple fact that our training style (volume, rep range, exercise selection, rest between sets, etc) must vary relative to our competitive season. In other words, during the competitive season we will train for maintenance of strength. In the pre-season we will create a program to build/increase strength. Immediately after the season is time to allow the body to rest and recuperate. As with other things in life there is a proper time and place for everything and when we try to emphasize everything we actually emphasize nothing. Therefore, periodization allows us to focus on or prioritize specific training methods at the most logical times while allowing sufficient time for recovery.
There are a number of physical attributes and skill sets that could be said to make an athlete a more dangerous player on the basketball court. Speed, quickness, agility, vertical jump, endurance, and lateral movement are a few that come to mind. Over the next several months I plan to lay out a recipe to help you develop the ideal strength training system to incorporate in to your basketball pre and post-season training schedules. In addition, I will offer some useful information on how to help you build a better, more efficient body by adding some increased octane to your diet as well… Stay tuned!
Wednesday, January 23, 2008
Personal Trainers, what is Your Training Philosophy?
Personal Trainers, what is Your Training Philosophy?
by: Doug Galligan
It would be difficult to deny that the barrage of diet and fitness information in the market today
has many consumers totally confused about which direction they should turn to achieve the results
they are looking for. But, the confusion about which training methods are most effective is
certainly not confined to consumers. Just take a look around the internet or on the shelves of
your favorite book store and you will find that most fitness “experts” have a difficult time
agreeing about which system/method is best too. We have High Intensity Training, German Volume Training, 6 x 6, Muscle Confusion, Power Factor Training, A Muscle Has Four Sides, and the list goes on. How does one decide which is best?
Personally, I don’t believe that the ongoing disagreement about exercise methodology necessarily stems from the scientific merit of one system vs. another. From my perspective the primary sources of disagreement are either: a) the systems in question attempt to present their product as the “only way” in order to sell more books, CD’s, DVD’s, etc. Or, b) it is more a matter of perspective. Every Personal Trainer, Coach, and Trainee has different goals in mind and unique definitions of success. Some folks combine a lack of desire to exercise with very vague goals, such as, “I’d like to feel better and lose a few pounds”. Another client may be well disciplined with a goal of reaching the NFL. Obviously, the approach to training these two individuals would be completely different. To put it more simply, it wouldn’t make much sense to train a Fitness Model in the same way that you would train an Olympic Discus thrower or High School Linebacker. Likewise, you wouldn’t train an 11 year old Linebacker the same way that you train a 20 year old, collegiate Linebacker. There are different sets of rules and objectives for each person that you come in contact with. A trainee’s goals, expectations, health history, schedule, along with many other factors should determine what training methods are deployed. That is why we call it “Personal Training”.
A professional Personal Trainer must have the ability to analyze each client’s individual
situation and harmonize their training to match their lifestyle and goals. The attempt to build
the perfect training “blueprint” or “template” to use on everyone who walks through the door is
exactly what many of us have come to know as “cookie cutter programming”. Unless you are
providing this type of service for free it is certainly not what a Personal Training client expects
or deserves to get when paying for our services. Furthermore, buying into or subscribing exclusively to a given philosophy often limits a trainer’s ability to exercise their own better judgment. One of the more recent fads in the industry has been the huge movement toward “functional” training. Personally, I find this to be a very positive trend for the most part. But, it certainly isn’t a catch all, “holy grail” system. A few weeks ago, I witnessed a young, inexperienced trainer instruct an elderly, obese woman to drag a duffle bag with a couple of 45 pound plates inside across the floor. As you may have guessed, she ended up hurting her back as a result of this insanity. The exercise that she performed would have been perfect for an 18 year old defensive tackle. But, it was undoubtedly a stupid choice for a very overweight grandma.
Note to Self: It is very difficult for clients to improve their fitness level if I cause them to
be sent to the emergency room!
There are no short cuts to becoming a great trainer. You must constantly seek out new information and carefully observe what you see and here from clients and fellow trainers.
People hire Personal Trainers because they believe that we are knowledgeable, educated, free
thinking experts on exercise, not a bunch of sheep who blindly follow the latest diet and exercise
fads that have not yet been put through the test of time. In my opinion, fitness training is a lot
like a vegetable garden; things need their own unique season and set of conditions to provide the
right elements for them to grow and prosper.
Personal Trainer Pros
by: Doug Galligan
It would be difficult to deny that the barrage of diet and fitness information in the market today
has many consumers totally confused about which direction they should turn to achieve the results
they are looking for. But, the confusion about which training methods are most effective is
certainly not confined to consumers. Just take a look around the internet or on the shelves of
your favorite book store and you will find that most fitness “experts” have a difficult time
agreeing about which system/method is best too. We have High Intensity Training, German Volume Training, 6 x 6, Muscle Confusion, Power Factor Training, A Muscle Has Four Sides, and the list goes on. How does one decide which is best?
Personally, I don’t believe that the ongoing disagreement about exercise methodology necessarily stems from the scientific merit of one system vs. another. From my perspective the primary sources of disagreement are either: a) the systems in question attempt to present their product as the “only way” in order to sell more books, CD’s, DVD’s, etc. Or, b) it is more a matter of perspective. Every Personal Trainer, Coach, and Trainee has different goals in mind and unique definitions of success. Some folks combine a lack of desire to exercise with very vague goals, such as, “I’d like to feel better and lose a few pounds”. Another client may be well disciplined with a goal of reaching the NFL. Obviously, the approach to training these two individuals would be completely different. To put it more simply, it wouldn’t make much sense to train a Fitness Model in the same way that you would train an Olympic Discus thrower or High School Linebacker. Likewise, you wouldn’t train an 11 year old Linebacker the same way that you train a 20 year old, collegiate Linebacker. There are different sets of rules and objectives for each person that you come in contact with. A trainee’s goals, expectations, health history, schedule, along with many other factors should determine what training methods are deployed. That is why we call it “Personal Training”.
A professional Personal Trainer must have the ability to analyze each client’s individual
situation and harmonize their training to match their lifestyle and goals. The attempt to build
the perfect training “blueprint” or “template” to use on everyone who walks through the door is
exactly what many of us have come to know as “cookie cutter programming”. Unless you are
providing this type of service for free it is certainly not what a Personal Training client expects
or deserves to get when paying for our services. Furthermore, buying into or subscribing exclusively to a given philosophy often limits a trainer’s ability to exercise their own better judgment. One of the more recent fads in the industry has been the huge movement toward “functional” training. Personally, I find this to be a very positive trend for the most part. But, it certainly isn’t a catch all, “holy grail” system. A few weeks ago, I witnessed a young, inexperienced trainer instruct an elderly, obese woman to drag a duffle bag with a couple of 45 pound plates inside across the floor. As you may have guessed, she ended up hurting her back as a result of this insanity. The exercise that she performed would have been perfect for an 18 year old defensive tackle. But, it was undoubtedly a stupid choice for a very overweight grandma.
Note to Self: It is very difficult for clients to improve their fitness level if I cause them to
be sent to the emergency room!
There are no short cuts to becoming a great trainer. You must constantly seek out new information and carefully observe what you see and here from clients and fellow trainers.
People hire Personal Trainers because they believe that we are knowledgeable, educated, free
thinking experts on exercise, not a bunch of sheep who blindly follow the latest diet and exercise
fads that have not yet been put through the test of time. In my opinion, fitness training is a lot
like a vegetable garden; things need their own unique season and set of conditions to provide the
right elements for them to grow and prosper.
Personal Trainer Pros
Thursday, January 17, 2008
Progressing from Walking to Running part 2
Once you are able to comfortable with the cycles of walking/running you can progress to the next step. Keep in mind that even though this program is for a "new" runner, everyone should progress at their own pace.
The Next Five Weeks:
Week 1 & 2Monday: Walk 35 - 45 minutes
Tuesday: 1 mile easy run plus strength training circuit
Wednesday: 1.5 mi easy run
Thursday: REST
Friday: 1 mile easy run plus strength training circuit
Saturday: 1.5 mi easy run
Sunday: REST
Week 3 & 4Monday: Walk 40 - 50 minutes
Tuesday: 1.25 mile easy run plus strength training circuit
Wednesday: 2 mile easy run
Thursday: REST
Friday: 1.25 mile easy run plus strength training circuit
Saturday: 1.5 mile easy run
Sunday: REST
Week 5
Monday: Walk 45 - 55 minutes
Tuesday: 1.5 mile easy run plus strength training circuit
Wednesday: 2 mile easy run
Thursday: REST
Friday: 1.5 mile easy run plus strength training circuit
Saturday: 2.25 mile easy run
Sunday: REST
The Next Five Weeks:
Week 1 & 2Monday: Walk 35 - 45 minutes
Tuesday: 1 mile easy run plus strength training circuit
Wednesday: 1.5 mi easy run
Thursday: REST
Friday: 1 mile easy run plus strength training circuit
Saturday: 1.5 mi easy run
Sunday: REST
Week 3 & 4Monday: Walk 40 - 50 minutes
Tuesday: 1.25 mile easy run plus strength training circuit
Wednesday: 2 mile easy run
Thursday: REST
Friday: 1.25 mile easy run plus strength training circuit
Saturday: 1.5 mile easy run
Sunday: REST
Week 5
Monday: Walk 45 - 55 minutes
Tuesday: 1.5 mile easy run plus strength training circuit
Wednesday: 2 mile easy run
Thursday: REST
Friday: 1.5 mile easy run plus strength training circuit
Saturday: 2.25 mile easy run
Sunday: REST
Saturday, January 12, 2008
Progressing from Walking to Running:
Progressing from Walking to Running:
The winter season is a great time to begin running. With the spring season just around the corner, this is the perfect time to begin preparing for the numerous running events that take place when the weather begins to get warmer. Anyone who has ever tried to get back in shape with a running program can tell you that reaching the point where you can run for a sustained period of time can be a painful process. But, it really doesn't have to be this way. It is much safer and enjoyable to ease yourself into a running routine. Following is a very simple plan that will help you to get started. It simply requires that you put in about 30 minutes, 5 - 6 days per week, during the first 4 – 8 weeks. After that you should be ready to begin a bonified running/jogging program. Please keep in mind that exercise is not without its risks and you should always consult your doctor before beginning any exercise or diet program.
· At this point it is best to work for a given amount of time rather than attempting to go a particular distance.
· For the first 5 - 10 minutes of your workout you will warm up by walking. Gradually increase you walking pace.
· Likewise, for the last 5 minutes of your workout, you will gradually slow down to a walking pace. After you complete the 5 minute cool down period, stretch your major muscle groups for a few minutes. Hold each stretch for about 12 seconds. (Don’t stretch before exercise, only afterward)
· During the middle 15 - 20 minutes of the workout, you should jog or run at a reasonably comfortable pace. At this stage you don’t need to push yourself too hard. However, your pace should be challenging enough to force your body to increase your cardio-respiratory endurance.
· The best way to approach this is by shifting between bouts of running and walking. For example, jog for 30 seconds, walk for one minute, jog for 30 seconds, walk for 1 minute, repeat….
· Once you become comfortable jogging and walking, adapt a 30/40 pattern: jogging for 30 seconds, then walking 40 seconds, etc.
· When you have mastered the 30/40 split then you can progress to a 60/30 split (60 seconds of running, 30 seconds of walking).
· Follow this routine for about 4 – 8 weeks. If you train continuously (at least 5 days per week) you should be ready to move to the consistent running/jogging workouts within 4 – 6 weeks. Following is a very simple plan that will help you to get started. It simply requires that you put in 30 minutes, 5 - 6 days per week, during the first 4 – 6 weeks. After that you should be ready to begin a bonified running/jogging program.
· At this point it is best to work for a given amount of time rather than attempting to go a particular distance.
The winter season is a great time to begin running. With the spring season just around the corner, this is the perfect time to begin preparing for the numerous running events that take place when the weather begins to get warmer. Anyone who has ever tried to get back in shape with a running program can tell you that reaching the point where you can run for a sustained period of time can be a painful process. But, it really doesn't have to be this way. It is much safer and enjoyable to ease yourself into a running routine. Following is a very simple plan that will help you to get started. It simply requires that you put in about 30 minutes, 5 - 6 days per week, during the first 4 – 8 weeks. After that you should be ready to begin a bonified running/jogging program. Please keep in mind that exercise is not without its risks and you should always consult your doctor before beginning any exercise or diet program.
· At this point it is best to work for a given amount of time rather than attempting to go a particular distance.
· For the first 5 - 10 minutes of your workout you will warm up by walking. Gradually increase you walking pace.
· Likewise, for the last 5 minutes of your workout, you will gradually slow down to a walking pace. After you complete the 5 minute cool down period, stretch your major muscle groups for a few minutes. Hold each stretch for about 12 seconds. (Don’t stretch before exercise, only afterward)
· During the middle 15 - 20 minutes of the workout, you should jog or run at a reasonably comfortable pace. At this stage you don’t need to push yourself too hard. However, your pace should be challenging enough to force your body to increase your cardio-respiratory endurance.
· The best way to approach this is by shifting between bouts of running and walking. For example, jog for 30 seconds, walk for one minute, jog for 30 seconds, walk for 1 minute, repeat….
· Once you become comfortable jogging and walking, adapt a 30/40 pattern: jogging for 30 seconds, then walking 40 seconds, etc.
· When you have mastered the 30/40 split then you can progress to a 60/30 split (60 seconds of running, 30 seconds of walking).
· Follow this routine for about 4 – 8 weeks. If you train continuously (at least 5 days per week) you should be ready to move to the consistent running/jogging workouts within 4 – 6 weeks. Following is a very simple plan that will help you to get started. It simply requires that you put in 30 minutes, 5 - 6 days per week, during the first 4 – 6 weeks. After that you should be ready to begin a bonified running/jogging program.
· At this point it is best to work for a given amount of time rather than attempting to go a particular distance.
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