Fitness Blog - June 2009
Do yo need a little extra motivation to help get you in shape this Summer? Well while you're sweating away on the treadmill striving for that bikini body remember that there are a few other really great perks that you will get from following an exercise program. Here are a few!
1. Reduces your risk for developing cancers of the colon, breast and prostate.
2. Lowers the likelihood of developing heart disease. Exercise helps prevent plaque buildup and increases the resiliency of arteries as you age.
3. Helps to prevent diabetes by shaving off excess body weight, lowering blood sugar levels and boosting sensitivity to insulin.
4. May limit and even reduce knee and back problems by helping to control weight.
5. Fends off bone loss. Weight-bearing exercises like walking, jogging and strength training are all known to increase bone strength and density.
6. Helps to lift your spirits by releasing mood elevating hormones and relieving stress!
Exercise & Workout article by Ben on Monday, June 22, 2009 3:32:57 PM EST
If anybody out there is looking to put on a little bit of size this summer then check out this article
I found on t-muscle magazine. It's about training for hypertrophy using timed intervals rather than repetitions and explains how this modification can help you gain the most lean muscle in the shortest amount of time!
This is a topic that I can definitely relate to because I have been training for hypertrophy and strength gains for over ten years. I found the article really interesting and am going to try using the set timed intervals for each exercise rather than a specific number of repetitions to see how my body responds to the different method of training. My goal is to put on a few more pounds of lean muscle over the next couple months and I've tried other systems like ladder training and super setting in the past to help increase the volume and intensity of my workouts so was very intrigued when I saw the headline claiming - "10 lbs. of new muscle in just 4 weeks!"
I'm going to add the timed exercises into my workouts this week and follow the same split routine that is suggested in the article
. I'm also going to keep my lifts as simple as I can and be sure to include a lot of compound exercises like deadlifts, bent over rows, presses and step ups in every workout. Wish me luck and I'll keep you all posted on my progress!
Exercise & Workout article by Ben on Monday, June 15, 2009 10:10:28 PM EST
Here's a great summertime recipe for all you meat lovers out there! ;)
8 wooden skewers
- 1/2 cup fresh cilantro
- 4 cloves garlic, thinly sliced
- 3 tbsp low-sodium soy sauce
- 1 tsp grated orange zest
- 1 tsp sriracha
- 1 tsp fish sauce
- 1 tsp brown sugar
- 1 lb lean beef sirloin, cut into 1/8-inch strips
- 1 each red, green and yellow bell peppers, cored, seeded and cut into 2 1/2-inch pieces (optional)
- Vegetable oil cooking spray
- 1/2 cup lowfat mayonnaise
- 2 tbsp chopped fresh basil
- 1 tbsp fresh lime juice
- 1 tsp fish sauce
Soak skewers for 30 minutes. Puree cilantro, garlic, soy sauce, orange zest, sriracha, fish sauce and sugar in a food processor. Transfer marinade to a resealable plastic bag; add beef. Seal bag, toss and set aside up to 30 minutes. Combine dipping sauce ingredients in a bowl. Thread 4 pieces of pepper and 2 beef strips on each skewer, alternating beef and peppers. Coat grill rack with cooking spray; heat grill to high; cook until meat is no longer pink, about 3 minutes.
Diet & Nutrition article by Marlaena on Friday, June 12, 2009 11:59:35 PM EST
Why do so many elite level athletes like Alex Rodriguez, Carlos Delgado, Vincent Lecavalier and Rick DiPietro suffer serious hip injuries? And I'm not talking about a pulled groin here, I mean injuries so severe they require surgery followed by a significant amount of time off from their respected sports in order to properly rehab and fully recover. Recent studies show there has been a significant increase in the number of hip injuries in professional sports over the past few years and some experts attribute these injuries to certain training methods that have been developed and implemented by many sports teams to funny enough.. prevent knee injuries!
Have a look at this article
from the New York Times. The article explains how too much emphasis has been put on building leg strength over the past few years. Training programs have been designed to specifically focus on leg strength to increase the strength of the muscles around the knee to help prevent knee injury. Unfortunately this method of training also causes more pressure on the hips which leads to the labrum
being squeezed between the ball of the femur and the socket of the hip which causes irritation and ultimately a tear in the labrum
. Not good..
Other studies attribute some of these hip injuries to over developed core muscles which become too strong and powerful and have too much torque for the hips to handle. It's also been suggested that starting sports too young and playing them too often before the body has a chance to fully mature can also contribute to developing bad hips later on in life.
Sports Medicine article by Ben on Sunday, June 07, 2009 2:23:16 PM EST
Recent studies have shown there is an increase in intraocular pressure (IOP) for weightlifters while exercising, particularly when performing isometric activities or very heavy lifts. Increased pressure in the eye is also the main cause for Glaucoma, a condition of the eye that may lead to partial or full vision loss.
Glaucoma is an eye disease that affects roughly two million people in the US. A progressive increase in intraocular pressure is a major cause of the condition. This pressure is a result of a build up of fluid (and poor drainage of it) within the eyeball that can lead to damage of the optic nerve (the nerve that transfers information from the eye to the brain). Though distinct symptoms are rare, loss of peripheral vision, headaches with nausea and vomiting, pain behind the eye ball and halos around lights can occur.
Funded by the New York Glaucoma Research Institute, a research paper was published in February 2006 on “Intraocular Pressure Variation During Weight Lifting” by Brazilian researchers. Measuring the IOP of the test subjects while executing bench presses, the study could successfully establish an increase in pressure inside the eye.
In 2008, a Norwegian study was presented on the same topic, further backing the conclusion, proving a significant intraocular pressure increase continuously during isometric exercise.
Increased IOP when weightlifting is a direct result of the technique used by many weightlifters of holding one’s breath, most commonly in the latter stages of a set, when a stressful exercise is undertaken. There is an inclination to do this because it tends to give the body balance, stability and more focus on a certain muscle movement. The study in Brazil showed that those who breathed consistently through the set had a significantly lower increase in IOP compared to those who restricted their breathing. Besides obvious limitations in oxygen flow to muscle cells, by holding your breath while lifting heavy objects, it also almost doubles the increased pressure within the eye.
Despite the undeniable occurrence of increased IOP in isometric exercises and heavy weight lifting, no direct conclusion has been made regarding weight lifting as a cause of Glaucoma, as the condition develops over longer periods of time, but the studies can point to an increased risk in developing the disease.
Those that lift weights frequently, or those that are in a profession where heavy lifting is common, are recommended to visit your local eye doctor for further advice. Conclusively, a suggested tip to help reduce the risk of Glaucoma is a rich diet including Omega 3 fatty acids, found in fish, cabbage, walnuts and broccoli. Studies have proven a 13 % reduction in IOP in subjects on a high Omega 3 diet.
Exercise & Workout article by George on Tuesday, June 02, 2009 4:07:05 AM EST