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Date Posted: 06:15:17 02/02/04 Mon
Author: J.R.Smith, c.f.t. ISSA
Subject: Exercise - You need both strength and cardio

Welcome to Shape Up Pulaski!

Let me say first that if you are here, you are on the right track. You have made the decision to take proactive steps to change your mind, body and spirit for LIFE.

Transformation, for a lack of a better word, is more than just a diet or diet pills. True transformation is a multidisciplined approach. It requires thought, planning, commitment and follow through. It also requires peforming the correct exercises and not being sucked in by the latest and greatest exercise craze.

If you want to make positive changes in body composition, it is going to require strength training as well as aerobic exercise. Many who are new to this message board may not be familiar with exercise. That's okay since most of those who are here are in the same situation and it is my desire to assist you as best as I can to direct you in the ways of fitness management.

Strength training requires the use of exercise machines, free weights and body weight resistance. Typically I will suggest to many of my clients who come into my training center to start with machines since many experience a deconditioned state. Machines provide a "fixed" use path of movement. In other words, you push on a bar and the machine will move in a way that cannot be altered by they user of the machine. This is good since many who are just starting have very little connective tissue strength or endurance. Free weigh or body weight exercises for someone who is just starting out could pose a problem with developing damaged connective tissue early on so it is best to create a base level of fitness in order to offset any possible injury.

A level of fitness conditioning can occur using any method of exercise but with many it is best to start slow and easy and work up. I DO NOT suggest Pilates or Yoga to any of my clients since Pilates can create a tremendous amount of delayed onset muscle soreness (DOMS) due to the stretching component. And since Pilates is not progressive strength overloading of the muscle tissue, you cannot typically increase lean muscle mass or the proliferation of mitochondria, which is where all body fat is burned to begin with.

Also,one needs to be cautious about the marketing side of Pilates. Let me be one of the first to warn you now, Pilates will not lengthen or create a longer leaner muscle. There is no way one can increase the length of their muscles since that would create an actual surgical situation and would result in a lifetime deformity. Please do not fall for this particular marketing ploy to draw you in to the use of Pilates. Currently, the Federal Trade Commission is looking into some of the claims being made by the exercise organizations such as the one made by Pilates.

Pilates can produce a level of fitness but in the long run, it should only be a 'part" of your program and not the core. Yoga, on the other hand needs to be approached cautiously. There are just too many reports filtering in on the damaging effects of some of the ridiculous movements you are asked to get in to produce "inner peace" and health. I have to ask, who is doing the research on this stuff? Shirely Mclain?

Strength training should take place about 3 times a week. You should perform one exercise for each muscle group and perform about 10 repetions to start.

For those who are wondering, here is a basic exercise description.

REPETION:

A repetion or rep, is the number of times you lift a weight. For example, if you perform a bench press, if you lift the handles on the machine 10 times, then you have just performed 10 repetitions.

SET:

A set is the total number of times you would perform the 10 rep exercise such as listed above. For example, when you lift the weight 10 times, that is one set. If you go back and lift the weight again for 10 more reps, then you have performed two sets and so on.

TRAINING VOLUME:

Training volume is the total number of reps you have lifted during one exercise session. If you only do 3 sets of 10 reps, then your total training volume is 30 reps.

Typcially we suggest for most all new clients to achieve a total of about 100 reps of training volume during their first two weeks of training and build up to a total of 500 reps within 12 weeks. This may be low for some but for anyone who has never exercised, we feel this is adaquate to produce the fitness and strength overloads to create the compensation necessary to produce desired results.

Aerobic exercise should be performed after strength training in order to get the most benefit from fatty acid production. Remember, fat is only burned within the mitochondria,and when you strength train, you begin to reduce the amount of muscle sugar stored in the muscles and the liver. Without getting into a lot of exercise physiology, let's just say you will burn more fat if you perform your aerobic exericse after you strength train.

If anyone out there is another fitness professional and you need clarification on this, let me know and we can help you understand the mechanics on this method of training. Unfortunately today, not many trainers understand the basic mechanics of basic exercise 101.

When first starting out with aerobic exercise, just walking will provide you with results, especially after strength training. But soon, you will need to increase your level of fitness intensity. We suggest increasing your heart rate to a level of 50% of your VO2 max, which will need to be determined by a certified trainer. Until then, you can follow this method of determing your exercise heart rate.

220- your age = Maximum heart rate.
Maximum heart rate (MHR) x .80 = 80% of your MHR to give you your Maximum heart training rate.

You can train at a lower heart rate but there is a fallicy about the lower intensity burning more fat. You have to understand how the numbers work to know that although you may be burning more fat percentage wise, your total number of calories are greatly reduced so therefore, you are burning a lot less calories.

By increasing the intensity of your aerobic exericse to 80% of your maximum heart rate, you will burn more calories with the majority coming from carbohydrates, but your fat calories being burned will also increase.

If you attended the Shape Up Pulaski conference then you will have an exercise prescription to follow. If not you can pick one up at BioFit Exercise Technologies. Call us and we will have one ready for you when you come to the training center.

That's our suggestion for the week. I hope all of you are having a great transformation. If there is anything we can do for you, then by all means let us know.

Have a strong and healthy day and God bless,
J.R.Smith, c.f.t. ISSA
606-677-6767

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