Improving flexibility through stretching is another important preparatory activity that has been advocated to improve physical performance. Maintaining good flexibility also aids in the prevention of injuries to the musculoskeletal system. Flexibility is defined as the range of motion possible around a specific joint or a series of articulations and is usually classified as either static or dynamic. Static flexibility refers to the degree to which a joint can be passively moved to the end-points in the range of motion. Dynamic flexibility refers to the degree which a joint can be moved as a result of a muscle contraction and may therefore not be a good indicator of stiffness or looseness of a joint.

There are 3 basic categories of stretching techniques: (a) ballistic — which makes use of repetitive bouncing movements; (b) static — which stretches the muscle to the point of slight muscle discomfort and is held for an extended period; and (c) proprioceptive neuromuscular facilitation — which uses alternating contractions and stretching of the muscles. Each of these stretching methods is based on the neurophysiological phenomenon involving the stretch reflex. The muscle spindle and Golgi tendon organ are receptors sensitive to changes in muscle length and tension and are activated during stretching. Because ballistic, static, and proprioceptive neuromuscular facilitation stretching techniques produce different responses from the stretch reflex, the relative effectiveness of these stretching methods also varies.

Studies comparing the effectiveness of the various stretching techniques have been confusing and contradictory. However, the majority of the information on this topic tends to support the use of proprioceptive neuromuscular facilitation techniques for providing the best improvements in flexibility.

http://link.springer.com/article/10.2165/00007256-198502040-00004

I often read and see people telling everyone to: Go hard, train every day, if it doesn’t hurt you are not training hard enough, some PTs are even proud that their clients vomited after a session, along with training every day etc…

The real key to success is a good aerobic plan along with a well-designed weight training and a good stretching routine. The other real key is rest….. not only between sets but days off. If you combine a sensible progressive weight training program with some sensible aerobic activity (not on the same days) eat well, avoid the binges of too much alcohol and save your money by not buying useless supplements …eating good grains, small amounts of lean protein, dairy and lots of variety of vegetables and eating 2 pieces of fruit a day will serve you well. Drink water. The real trick is to avoid crazy fads, supplements and the extreme PTs out there. It is important to eat as well as you can from all food groups. Stop comparing yourself to models body builders on steroids and just use diet and exercise to control a healthy weight and live a long and healthy life. Like training, life is about quality not quantity. Get the balance right and just be consistent without being obsessive …..you will have a far better chance of success.  Mmmmmm… this really isn’t such a great secret just plain old common sense approach to training.

By: John Hart

Master’s In Education” (Disability/Rehab) Newcastle University Australia

“Grad Cert Education” Newcastle University Australia

“Diploma Fitness/Recreation”

“Diploma of Sport and Recreation”

“Cert 4 Personal Training”

“Level 1 Strength and Conditioning Coach”

Member of ASCA (Australian Strength and Conditioning Association)

Easy exercise tip 1: Move more in your daily life

Even if you don’t have a 15 or 30 minute window to dedicate to yoga or a bike ride, that doesn’t mean you can’t add physical activity to your day. If you’re not ready to commit to a structured exercise program, think about physical activity as a lifestyle choice rather than a single task to check off your to-do list. Look at your daily routine and consider ways to sneak in activity here and there. Even very small activities can add up over the course of a day.

• In and around your home. Clean the house, wash the car, tend to the yard and garden, mow the lawn with a push mower, sweep the sidewalk or patio with a broom.
• At work and on the go. Look for ways to walk or cycle more. For example, bike or walk to an appointment rather than drive, banish all elevators and use the stairs, briskly walk to the bus stop then get off one stop early, park at the back of the lot and walk into the store or office, take a vigorous walk during your coffee break. Walk while you’re talking on your cell phone.
• With friends or family. Walk or jog around the soccer field during your kid’s practice, make a neighborhood bike ride part of weekend routine, play tag with your children in the yard or play exercise video games. Walk the dog together as a family, or if you don’t have your own dog, volunteer to walk a dog from a shelter. Organize an office bowling team, take a class in martial arts, dance, or yoga with a friend or spouse.
• While watching TV. Gently stretch while watching your favorite show, do push-ups, sit-ups or lift light weights during the commercial breaks—you’ll be amazed at how many repetitions you can fit in during the commercials of a half hour show! Better still, once a week turn off the TV and take a walk outside instead.

Easy exercise tip 2: Start slowly—a little is better than nothing

When we decide to begin exercising, many of us will rush out and join a gym or buy costly exercise equipment with a vow to working out every day. We may go to the gym once or twice, use the equipment a couple of times and then quickly lose motivation. The gym membership gathers dust and the exercise equipment is confined to the back of a closet.

Exercise doesn’t need to be such an all or nothing commitment. If you haven’t exercised before or you’ve tried an exercise program in the past and been unable to stick with it, it’s important not to set unrealistic goals. Committing to exercise for an hour a day in a gym may be too challenging at first, whereas committing to 10 minutes just three or four times a week is more manageable. Once these short windows of activity become a habit and you start experiencing the benefits, it’s easier to progress to the next level.

Tips for getting started in an exercise program

• Focus on activities you enjoy. If you hate jogging, you won’t be able to maintain a jogging program no matter how good it is for you. On the other hand, if you love to swim, dance, or play tennis you’ll find it easier to sick with an exercise program that’s built around those activities.
• Take it slow. Start with an activity you feel comfortable doing, go at your own pace, and keep your expectations realistic. For example, training for a marathon when you’ve never run before may be a bit daunting, but you could give yourself the goal of participating in an upcoming 5k walk for charity.
• Focus on short–term goals, such as improving your mood and energy levels and reducing stress, rather than goals such as weight loss or increased muscle size, as these can take longer to achieve.
• Make exercise a priority. It’s one of the best things you can do for your physical and mental health and by making exercise a priority in your life, you’ll be more likely to stick with it over the long-term. If you have trouble fitting exercise into your schedule, consider it an important appointment with yourself and mark it on your daily agenda. Commit to an exercise schedule for at least 3 or 4 weeks so that it becomes habit, and force yourself to stick with it. Even the busiest amongst us can find a 10-minute slot to pace up and down an office staircase or take the dog for a walk.
• Go easy on yourself. Do you feel bad about your body? Instead of being your own worst critic, try a new way of thinking about your body. No matter what your weight, age, or fitness level, there are others like you with the same goal of exercising more. Try surrounding yourself with people in your shoes. Take a class with others of a similar fitness level. Set easy goals for yourself to start with. Accomplishing even the smallest fitness goals will help you gain body confidence.
• Expect ups and downs. Don’t be discouraged if you skip a few days or even a few weeks. It happens. Just get started again and slowly build up to your old momentum.

Safety tips for beginning exercisers

If you’ve never exercised before, or it’s been a significant amount of time since you’ve attempted any strenuous physical activity, keep in mind the following general health precautions:

• Get medical clearance. If you have special health issues such as an existing heart condition or high blood pressure, talk with your doctor or health practitioner and let him or her know your plans.
• Stretch. No matter what form of exercise you choose, you’ll benefit from adding stretching exercises to gain flexibility and range of motion. Stretching gently to warm up and cool down is the best form of injury-prevention for new exercisers.
• Drink plenty of water. Your body performs best when it’s properly hydrated. Failing to drink enough water when you are exerting yourself over a prolonged period of time, especially in hot conditions, can be dangerous.

Easy exercise tip 3: Make exercise fun

You are more likely to exercise if you find enjoyable, convenient activities. Give some thought to your likes and dislikes, and remember that preferences can change over time.

Pair an activity you enjoy with your exercise

There are numerous activities that qualify as exercise. The trick is to find something you enjoy that forces you to be active. Pairing exercise with another activity makes it easier and more fun. Simple examples include:

• Take a dance or yoga class.
• Blast some favorite music and dance with your kids.
• Make a deal with yourself to watch your favorite TV shows while on the treadmill or stationary bike.
• Workout with a buddy, and afterwards enjoy coffee or a movie.
• Enjoy outdoor activities such as golf, playing Frisbee, or even yard work or gardening.

Make exercise a social activity

Exercise can be a fun time to socialize with friends and working out with others can help keep you motivated. For those who enjoy company but dislike competition, a running club, water aerobics, or dance class may be the perfect thing. Others may find that a little healthy competition keeps the workout fun and exciting. You might seek out tennis partners, join an adult soccer league, find a regular pickup basketball game, or join a volleyball team.

For many, a workout partner can be a great motivator. For example, if you won’t get out of bed to swim yourself, but you would never cancel on a friend, find a swim buddy.

Easy exercise tip 4: Stay motivated

Making lifestyle and behavior changes is not easy. It takes time and effort and you’ll likely suffer some setbacks along the way.  But over time, as you continue to exercise, you’ll start to reap the physical and mental health benefits and improve your physical performance. You’ll be able to exercise longer and harder and have the confidence to try new activities.

Of course, no matter how much you enjoy an exercise routine, you may find that you eventually lose interest in it. That’s the time to shake things up and try something new, add other activities to your exercise program, or alter the way you pursue the exercises that have worked so far.

Set yourself goals and rewards

Rewarding yourself for reaching an exercise goal is one of the best ways to stay motivated. Set an achievable goal regarding your participation and effort, not necessarily how much weight you can lift, miles you can bike, or pounds you can lose lost. If you stumble in your efforts, regroup and begin again. Reward yourself when you reach your goals—a new pair of shoes, a dinner out, whatever works to motivate you.

Other ways to keep your exercise program going

• Be consistent. Make your workouts habitual by exercising at the same time every day, if possible. Eventually you will get to the point where you feel worse if you don’t exercise. That dull, sluggish feeling fitness buffs get when they don’t work out is a strong incentive to get up and go.
• Record your progress. Try keeping an exercise journal of your workouts. In a matter of months, it will be fun to look back at where you began. Keeping a log also holds you accountable to your routine.
• Keep it interesting. Think of your exercise session as time dedicated to you. Enjoy that time by listening to music, chatting with friends, and varying locations. Exercise around natural beauty, new neighborhoods, and special parks. Above all, avoid workout boredom by mixing it up and trying new routines.
• Spread the word. Talking to others about your fitness routines will help keep motivation strong and hold you accountable to your exercise program. You’ll be delighted and inspired hearing ways your friends and colleagues stay active and on track. Who knows, you might even convince someone else to try to be more active.
• Get inspired. Read a health and fitness magazine or visit an exercise website and get inspired with photos of people being active. Sometimes reading about and looking at images of people who are healthy and fit can motivate you to move your body.

SOURCE: http://www.helpguide.org/life/exercise.htm

Ingredients

2 teaspoons of extra virgin olive oil

• 1 onion, finely chopped
• 1 cup (250ml) dry white wine, chicken or beef stock
• 400g can Italian chopped tomatoes
• 400g dried whole meal pasta
• Flaked parmesan, to serve

If you want to build up your chest muscles (The pectoralis major (Latin: pectus = breast) is a thick, fan-shaped muscle, situated at the chest (anterior) of the human body. It makes up the bulk of the chest muscles in the male and lies under the breast in the female. Underneath the pectoralis major is the pectoralis minor, a thin, triangular muscle.

The best way to do this is by using dumbbells. Start firstly with dumbbell Flys….. (4 sets x 10 reps… 1-1.5 min rest between sets) then move to a dumbbell chest press. (4 sets x 10 reps…1-1.5 min rest between sets) the reason for this is that the limiting factor in a chest press is the triceps. In other words the triceps give way before the pecs have time to actually fatigue. By doing the flys first there is no triceps activation. Use a slight bend in your arms when completing the fly. The elbow should not move.

By: John Hart

Master’s In Education” (Disability/Rehab) Newcastle University Australia

“Grad Cert Education” Newcastle University Australia

“Diploma Fitness/Recreation”

“Diploma of Sport and Recreation”

“Cert 4 Personal Training”

“Level 1 Strength and Conditioning Coach”

Member of ASCA (Australian Strength and Conditioning Association)

During the 1970s and 1980s, the former East Germany conducted a state-sanctioned program administering anabolic steroids to its athletes.

Now the horrific consequences of the doping program are beginning to emerge.

A study of 52 of the athletes has revealed that not only do they have serious health issues, but their children have high rates of physical and mental deformities.

And a quarter of the athletes suffer from cancer.

The study was the first to analyse the long-term health consequences of East Germany’s doping program on both athletes and their children.

The research has just been presented at the Play the Game conference in Iceland.

Initially 60 athletes were involved, but by the project’s end, one had died and seven others withdrew from the study because of psychological problems.

Associate Professor Giselher Spitzer from Humbolt University investigated the 52 remaining athletes and their 69 children.

None of the athletes had known that they were taking anabolic steroids.

Assoc Prof Spitzer says most of the children have disabilities.

“You have 69 children who survived the birth, and many of them are damaged or have some damage, especially if the mother was drugged – if the father was drugged there are not so many side effects on the second generation,” he said.

“But if you think of the risk of premature death, it may be 30 times higher than the risk of [a] normal woman who [has] children.”

He says there was also a high cancer rate among the athletes themselves.

“There was one figure I was astonished [at] also, that one of four has cancer,” he said.

“That’s unbelievable – not only women with breast cancer or something, even the male athletes have cancer, cancer of the skin, the different cancer types.”

Self harm

Associate Professor Spitzer says the study shows steroids also have devastating psychological consequences.

“Another thing was really depressing also, the psychological sphere, and we found all but nearly one third of the group has a tendency to damage themselves, that means auto aggression, for example to cut with a knife your own skin.

“A big number of the sample tried to kill themselves … because their personal situation was so desperate.”

Associate Professor Spitzer says the lesson from the research is that doping is a danger to health.

“That’s the first step. There is no healthy doping,” he said.

“Every doping agent, every doping pharmaceutical has side effects. We see that very clearly.

“The message is your children will be damaged by that practice.

“Many athletes, or many body builders for example, fitness athletes, say, ‘It is my body, and I’ll do what I want’.

“It is not the truth, it’s not only your body, it is the second generation, and we don’t know what will be of the third generation.”

Sabra Lane: Source: http://www.abc.net.au/news/2007-11-01/steroids-linked-to-cancer-self-harm-birth-defects/712788

Guess who rode his unicycle into Derby WA Town today? So you thought you were fit !!!

Actor Samuel Johnson…..I caught up with him after returning from Looma this afternoon. What a lovely guy…The actor, known for his role as Evan on the The Secret Life of Us, will travel 15,000km in an attempt to raise $1 million for the Garvan Institute to find a cure for breast cancer.

The 35-year-old is attempting this record, year-long task as a final salute to his big sister, Constance, 36, who has been diagnosed with terminal breast cancer.

Doctors have given her six to 12 months to live.

“After the diagnosis I was talking to Connie about a legacy and how I had to send her off with a bang, so we came up with this,” Johnson said.

“Logistically I have never encountered anything as daunting, survival becomes a real issue. Of course injury, illness and Mother Nature will all present great obstacles. It is going to be a hard-fought battle, but hopefully I will come out on top.”

Follow the link to help and learn more.. loveyoursister.org 

Strength Dose-Response Curve

Trained

Trained participants experience maximal strength gains training each muscle group 2 days per week with an average training intensity of 80% of their 1 RM, or approximately 8 RM. Four sets performed per muscle group elicited the most gains in both trained and untrained. Interestingly, only marginal benefits where observed between 2 and 4 sets per muscle group in trained individuals.

Rhea warns their dose-response curves represent mean training levels and should not be construed as supporting training at a particular volume or intensity on a constant basis. Instead, effective programs should incorporate varied training doses (volume, frequency, and/or intensity) [particularly for trained individuals].

Untrained

Untrained participants (less than 1 year of consistent training) experience maximal strength gains with an average training intensity of 60% of their 1 RM or approximately a 12 RM, training each muscle group 3 days per week. Novices weight training 2 times per week may make approximately 80% of the strength gains as compared to training 3 times per week.

Rhea et al (2003) suggested caution when prescribing multiple-set programs to those who have not been training consistently for at least 1 year. Adequate time is required to become accustomed to the stress of resistance exercise and avoid over-stress injuries in the early phases of training. Novice trainees may also lack the desire to commit to a training program requiring the additional time needed to perform multiple sets and thus reduce adherence to the exercise regimen.

Braith RW, Graves JE, Pollock ML, Leggett SL, Carpenter DM, Colvin AB (1989). Comparison of 2 vs 3 days/week of variable resistance training during 10- and 18-week programs. Int J Sports Med. 10(6):450-4.

Rhea MR, Alvar BA, Burkett LN, Ball SD (2003). A meta-analysis to determine the dose response for strength development. Med Sci Sports Exerc. 35(3):456-64.

Single versus Multiple Sets

Hass et. al. compared one and three sets in long-term recreational weightlifters and found no significant difference in strength and muscular development.

Hass CJ, Garzarella L, de Hoyos D, Pollock ML (2000). Single versus multiple sets in long-term recreational weightlifters. Med Sci Sports Exerc. 32(1):235-42.

Rhea et. al. also compared one and three sets in recreationally trained individuals for the Bench Press and Leg Press. A statistically significant difference in strength gains was found favoring 3 sets in the leg press (p < 0.05, effect size [ES] = 6.5). However, only a small but statistically insignificant difference in strength gain was found for the bench press (p = 0.07, ES = 2.3).

Rhea MR, Alvar BA, Ball SD, Burkett LN (2002). 16(4):525-9. Three sets of weight training superior to 1 set with equal intensity for eliciting strength. J Strength Cond Res.

Schlumberger found greater strength gains in women performing 3 sets versus a single set. Both training groups made significant strength improvements in leg extension (multiple-set group, 15%; single-set group, 6%; p 0.05). However, in the seated bench press only the 3-set group showed a significant increase in maximal strength (10%).

Schlumberger A, Stec J, Schmidtbleicher D (2001). Single- vs. multiple-set strength training in women. J Strength Cond Res.15(3):284-9.

Single-set programs for an initial short training period in untrained individuals result in similar strength gains as multiple-set programs. As progression occurs multiple-set programs were more effective.

Wolfe BL, LeMura LM, Cole PJ (2004). Quantitative analysis of single- vs. multiple-set programs in resistance training. J Strength Cond Res.18(1):35-47.

Rest Between Sets

Ahtiainen et. al. compared 2 to 5 minute rest periods in previously strength-trained men. No significant difference in acute hormonal and neuromuscular responses or long-term training adaptations in muscle strength and mass were found.

Ahtiainen JP, Pakarinen A, Alen M, Kraemer WJ, Häkkinen K (2005). Short vs. long rest period between the sets in hypertrophic resistance training: influence on muscle strength, size, and hormonal adaptations in trained men. J Strength Cond Res.19(3):572-82.

3 minute rests between sets of bench press allowed for more repetition to be performed than rests of 2 or 1 minute.

Willardson JM, Burkett LN (2006). The effect of rest interval length on bench press performance with heavy vs. light loads. J Strength Cond Res. 20(2):396-9.

Squat strength gains were not significantly different between 2 minutes versus 4 minutes rest between sets.

Willardson JM, Burkett LN (2008). The effect of different rest intervals between sets on volume components and strength gains. J Strength Cond Res. 22(1):146-52.

Active Recovery

Light activity between sets can improve recovery. In a study conducted at University of Kansas, subjects completed six sets of squats (85% 10RM) with 4 minute rest periods between sets. Rest periods consisted of either sitting quietly (passive recovery) or cycling at 25% or 50% of VO2max (active recovery). Blood lactate was significantly lower when cycling at 25% of VO2max compared to the other two types of rest periods. Following the initial workout, the 25% VO2 recovery group continued to perform more repetitions to exhaustion (65% if 10RM) compared to the other two recovery groups. Also see Dodd (1984).

Corder K, Potteiger J , Nau K, Figoni S, Hershberger S (1998). Effects of active and passive recovery on lactate, RPE, and performance during resistance training. Medicine and Science in Sports and Exercise, 30(5), Supplement abstract 194.

Corder KP, Potteiger JA, Nau KL, Figoni SE, Hershberger SL (2000). Effects of active and passive recovery conditions on blood lactate, rating of perceived exertion, and performance during resistance exercise. Journal of Strength and Conditioning Research, 14: 151-156.

Source: http://www.exrx.net/WeightTraining/Research.html

My Facebook is now bombarded with the beautiful people. What I mean by this is how everyone seems so obsessed with ripped abdominals, low body fat percentages, mirror muscles, large breasts, huge biceps, legs and chests, and they all seem to be wearing bikinis, next to nothing in clothing attire, and God forbid budgie smugglers. While I respect the hard work that goes into these bodies, it worries me that we are totally obsessed. Ultimately this can and does affect our health. We see crazy diets, that can mess with our metabolism, low body fat levels that stop woman mensuration, supplementation that prevent eating well and the education about eating well, and a new area of mental health issues when people simply just don’t know how to grow old gracefully. We will get old, we will look old and our bodies will degenerate. As you all know I am a great believer in good nutrition, weight training stretching, and aerobic activity but we need to keep this all in a sensible balance. While anorexia nervosa was never heard of when I was young and then became prevalent in young girls, the statistic now shows that the ratio of this is now on the increase in young males. Keep up the good exercise regimen but be calm people we can carry a small amount of adipose tissue without developing illness. The regime I see on Facebook and the bodies that go along with this regimen does not necessarily link to good health.  A great body is more about getting the balance right and your personality than you think.

By: John Hart

Master’s In Education” (Disability/Rehab) Newcastle University Australia

“Grad Cert Education” Newcastle University Australia

“Diploma Fitness/Recreation”

“Diploma of Sport and Recreation”

“Cert 4 Personal Training”

“Level 1 Strength and Conditioning Coach”

Member of ASCA (Australian Strength and Conditioning Association)

I was recently asked by my friend Belinda about a possible link between children consuming chocolate and negative mood swings in children. The following may be of interest to others. While this doesn’t occur in all children/adolescents for some it seems a negative reaction can occur. The following was some research done by Jenna Saul, M.D

Dr. Jenna is a child and adolescent psychiatrist. I hope you find the following of interest. If you believe your child has a negative reaction when eating chocolate then you may not be just imaging it !!!….Some studies (yet not confirmed) believe that an increase in omega 3 will be of more help than the consumption of chocolate in children.

Researchers at UCSan Diegoand UC Davis examined chocolate consumption and other dietary intake patterns:

• 931 males and female participants who were not using antidepressants
• participants were also given a depression screening test
• Those that screened positive for possible depression consumed an average of 8.4 servings of chocolate per month
• People that were not depressed consumed 5.4 servings per month
• The highest scorers on the mood tests, indicating possible major depression, consumed 11.8 servings per month
• Findings were similar among women and men
• After controlling for other dietary factors that could be linked to mood — such as caffeine, fat and carbohydrate intake, only chocolate consumption correlated with mood.

Results:

A serving of chocolate was defined as one ounce of chocolate candy

The relationship between chocolate and depression exists, but how the two are linked is unclear.

It could be that depression stimulates chocolate cravings as a form of self-treatment.

• Chocolate prompts the release of certain chemicals in the brain, such as dopamine, that produce feelings of pleasure.
• There is no evidence, however, that chocolate has a sustained benefit on improving mood.
• Like alcohol, chocolate may contribute a short-term boost in mood followed by a return to depression or a worsened mood.
• A study published in 2007 in the journal Appetite found that eating chocolate improved mood but only for about three minutes.

It’s also possible that depressed people seek chocolate to improve mood but that the trans fats in some chocolate counteract the effect of omega-3 fatty acids–thought to improve mood–in the body.

Another theory is that chocolate consumption contributes to depression or that some physiological mechanism, such as stress, drives both depression and chocolate cravings. It is possible that eating chocolate for comfort is a learned behavior; Chocolate is popular in North America and Britain, but in other cultures, different foods are considered pleasure-inducing pick-me-ups.
SOURCE: Copyright © Jenna Saul, M.D. All Rights Reserved.