Articles from January 2016

Principle of Progressive Overload
The principle of progressive overload refers to the principle of continually increasing the demands on your muscles so that you can continually make gains in muscle size, strength and endurance. The body won't change until it's forced to.  If you don't continually stress and develop your muscles and strength they won't grow, and they'll eventually reduce in size and strength.  The same principle applies to your bones and connective tissues, and to your cardiovascular capability.The principle can be put into action with a structure of activities to perform -  sets, periods, rests..
Weight Training Has Unique Heart Benefits, Study Shows
Resistance exercise (such as lifting weights) produces a different pattern of blood vessel responses than aerobic exercise, suggesting that it may have specific and important benefits for cardiovascular health, according to a study in the November issue of The Journal of Strength and Conditioning Research, official research journal of the National Strength and Conditioning Association.   "Resistance exercise may offer greater benefits from the increases in blood flow to active muscles and could be implemented as companion to an aerobic training regimen," according to the new study, led b..
While the secret to successful aging might still elude researchers, new evidence suggests that clinicians can, at least, predict patients that will stay stronger longer.A study published in the British Medical Journal (BMJ) is a review and meta-analysis of 33 observational studies that evaluated the association between objective measures of physical capabilities and mortality. Grip strength was the most common measurement of physical capability, recorded in 23 of the studies, but walking speed, chair rising speed, and standing balance were also measured in several studies. Overall, poor perfor..
How To Get To Twenty Chin Ups
The Chin Up is a grand exercises in the class of the dead lift and squat.  Your total upper-body muscularity is engaged in absolute synch to make all sorts of things happen.  The trouble is, unless you're one of a few fortunately-created natural chinners, it's a heck of work to get to lots of chin ups in good style.This article goes into the exercise in depth and shows you how to perform well depending purely on your own resistance:  How To Get To Twenty Chin Ups. (Or you could alternatively use a Powertec Assisted Chin/Dip Machine to get there faster and easier.  There's o..
Build Strength and You'll Live Longer
Results of a study by the University of California – Los Angeles Health Sciences Department, and published in the American Journal of Medicine in February 2014 showed a direct relationship between the level of muscle in body composition and lifespan.  3,659 individuals (that included men who were 55 or older and women who were 65 or older) were surveyed between 1988 and 1994 for body composition.  A follow up in 2004 determined how many of those individuals had died from natural causes in the intervening period.  At the outset, their body composition was measured ..
The 3 Most Effective Ways to Waste Time in the Gym
You can overdo stretching...it can harmful even, and it's not a warm-up.  And many people spend too much time on warm-ups.  Do a few light weight sets of some of the exercise you plan in your routine to get warmed up.  It's good to look at different views of gym activities and strategies. This is a good article, though you don't have to agree with everything. Here it is:  The 3 Most Effective Ways To Waste Time In The Gym..
What Really Matters When We Age?    Answer:  The Effect On Our Health And Lifestyles
For many people, the view of exercise for older adults has been that it’s not to be taken seriously – after all, they’re in the “golden years”. Shouldn’t we just take it easy? Many regard exercise as a waste of time, and perhaps even harmful to an aging body.  It is now known that older adults, even those in their 80s and 90s, respond to appropriate exercise training by becoming healthier and stronger.Dr Walter Bortz, author of the books “Dare to be 100” and “Living Longer for Dummies” is 77 years old (or was, when we first wrote this) and has (had)  run a marathon every year for the..
The Problem With Body Weight Workouts
This article points out the significant deficits of depending on a body weight strength training plans.  Although perhaps it would have been better titled The Problem With Body Weight-Only Workouts, it's quite educational.  It's by Nick Tumminello, of Performance U: here's the link to the article on his site: Performance UIn the current climate of the fitness field, there are lots of “body weight training only” workouts being promoted, and you’ll often hear personal trainers and performance coaches saying things like “first you must master your body weight with body Regardless o..
Planned, purposeful exercise can help you do more and do it better. It can give you time to think, a reduction in stress, and a feeling of better control, and achievement.  In fact many people wouldn't achieve as much as they do without their exercise plan being a part.   See the Harvard Business Review article below.How Regular Exercise Can Help You Balance Work And Family..
Mitochondria are found in many types of cell in the body in which the biochemical fundamental processes of respiration and energy production occur. Mitochondrial function is a process that supplies power to muscle cells. It’s known that with aging, gene-held information of mitochondria loses quality and diminishes in function.However, tests were held between groups of men and women in their twenties (average 26) and another group in their seventies, (average 70) all of a similar level in terms of basic health, diet and activity levels, at McMaster University, Hamilton, Ontario.Before doin..
Here's something for variety. Ropes – in this case on a Powertec Rack – are a great way to build grip strength and add functional variety to your weight training. New exercises for different muscles, working them in different ways...
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