Injury Prevention Principles for Weight Training
Useful advice and explanations here to take into a variety of training situations.Injury Prevention Principles..
One study of ‘super agers’ at Northwestern University in Chicago followed a group of 24 people aged 80 and over who had retained the brainpower of people in their 50s. Recruits were selected by their ability to recall a list of 15 random words half an hour after having them read to them. An average 80-year-old remembers only five, while an average 50-year-old remembers nine or more.The ‘super agers’, however, remembered at least nine — and some could recall all 15.One distinguishing factor shared by all the ‘super agers’ was that of being extroverted and having many more social contacts than t..
Protect Your Shoulders With Single Kettlebell Complexes
Excellent article about how AC joint (shoulders) becomes increasingly susceptible to injury, and shows a way to work around it.  Works for me.Breaking Muscle - How To Save Your Shoulders and Still Work Overhead..
                                            Leverage MachinesMulti-function leverage machines have evolved over the past twenty years for home-use gyms, having been developed earlier for commercial gyms, where they generally performed one operation per machine.  They've been shown to produce accelerated gains in muscular strength and other benefits in resistance training.  The designer's first step was to choose the most effective free weight training exercises. A frame-..
A Wider View Of Smith Machines' Effectiveness
Smith machines, or "self-spotting machines" provide a lifting bar that moves on vertical rails and permits you to "rack" the bar or stop the lift at any point.  Some trainers assert that these machines are no good for training because the straight-up-and-down, or vertical plane of movement doesn't reflect natural body movement, and that the device removes the need to use other muscles and tendons for stabilsation and balance, causing problems of development..This article, by a serious competitive lifter, brings wider understanding to the topic. Are Smith Machines Bad?..
Strength Train To Reduce Injury Risks
Bones, muscle, tendons, ligaments all benefit (e g 88% injury reduction in ACL injuries among female soccer players)From Morgan Pillsbury in Athletic Lab:So what is the physiological basis of strength training to reduce injury? Resistance training provides dynamic loads on the joints, therefore creating physiological changes in the bone, muscle, and connective tissue (tendons and ligaments). Bone has an incredible ability to rebuild itself, so when a load is placed on bone, the bone is remodeled, increasing the bone density and therefore making the bone stronger. This decreases the chances of ..
Fitness and Hydration
Water makes up most of our body weight, and it can improve your health and fitness if you understand how it affects us in many ways.Here's a useful article on the topic.   Fluids, Hydration and Fitness..
Do one set each of these compound exercises - that's a circuitBench press (isolateral - independent arms)Squat and/or lungeWide grip barbell rowSquat or lungeClose grip pull-downDo 12 reps per set. Find a resistance level which lets you do 12 high-quality reps. Take about 5 secs per rep. Go faster on the stress end of the rep, longer on the relax end. Take 30-60 seconds between sets. You'll need it to change position and weights. That 5 sets is a Circuit. It should take around 8 minutes with changes and breaks.  Now, do three circuits. Including 30-60 second breaks between circu..
Check these out, link below.  Excellent for fast-paced circuits! The most versatile strength tool there is.This has a download button for exercise pictures as well...
Squats might add power to your downward force, but hamstrings and glutes propel you forward. Training with deadlifts will help improve and maintain a better posture for longer, and they're an efficient investment in time.See this, from TrainingPeaks.com..
                                                 Perspectives and Choices - Power Rack and Leverage GymA rack is the classic strength training tool. With a barbell and plates, and safety bars that can catch a loaded bar you can’t handle, it permits the major compound exercises – presses (with a bench), dead lifts, squats, and with many variations. Add-on features (sometimes included) are chin up bars, and dip bars, which can be used for assisted press-ups, and inverted..
In a report presented to a recent American College of Cardiology Conference, new research found that while all physical activity is beneficial, static activities -- such as strength training-- were more strongly associated with reducing heart disease risks than dynamic activities like walking and cycling.  (But doing both static and dynamic activities is probably best)Here's an article:  Different types of physical activity offer varying protection against heart disease..
New research, presented at the American College of Cardiology 's Latin America Conference 2018 in Lima, Peru, found that while all physical activity is beneficial, static activities -- such as strength training -- were more strongly associated with reducing heart disease risks than dynamic activities like walking and cycling."Both strength training and aerobic activity appeared to be heart healthy, even in small amounts, at the population level," said Maia P. Smith, PhD, MS, statistical epidemiologist and assistant professor in the Department of Public Health and Preventive Medicine at St. Geo..
Aerobic means "with oxygen," meaning oxygen - carried by your cardiovascular system to your muscles, as the fuel; anaerobic means "without oxygen." With training, aerobic fitness lets you swim or run or cycle for long periods. Anaerobic exercise is the type where you get out of breath in just a few moments, such as when lifting heavy weights to improve strength, when you sprint, or when you climb a long, steep flight of stairs. It’s something that’s used in bursts of intensity and depletes rapidly.Anaerobic exercise uses glycogen, which is largely stored in muscle or the liver. Glycogen, (a g..
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