Posts filed under ‘Fitness’
The Pregnant Woman’s Guide to the Gym
An hour of cardio usually flies by for me at the gym, thanks to my secret motivational strategy: watching “Law & Order” reruns on the club’s TV. I hop on the elliptical machine as the opening credits roll, and before I know it, Sam Waterston is finishing his closing argument to the jury.
At least, that was the case before I got pregnant. In my first trimester, some days, to my amazement, I’d poop out 10 minutes into the show—before the detectives even identified the body.
“Many active women are surprised at how pregnancy affects their workouts,” says Renee M. Jeffreys, M.Sc., a prenatal-fitness consultant in Milford, Conn., and co-author of Fit to Deliver (Hartley & Marks). “But remember that these are normal, short-term changes.”
So should you dial down your cardio? Are certain machines off-limits? Can you still do Pilates? The answers depend largely on what your fitness level is, which trimester you’re in and how you’re feeling, Jeffreys says. But this much is certain: The gym is a great place to be pregnant. If one cardio machine or strength exercise isn’t comfortable, there’s always another one to try.
Getting yourself to the gym may take an extra dose of motivation, but the payoff is huge. Consistent exercise during pregnancy can minimize aches and constipation, help you sleep better, and lower your risk of gestational diabetes and depression. You may even end up having a shorter, less complicated labor. Developing good workout habits during pregnancy will help you get your body back faster after delivery too.
Though my first trimester was rough going, my second was a breeze, and my third wasn’t half bad, either. With my stamina back, I’d usually make it all the way through “Law & Order” at the gym—except, I’d spend the commercial breaks in the bathroom.
Whether you take classes, work out in the cardio room or
lift weights, everything changes when you’re pregnant.
Here’s how to adapt.
Class Action
If you have access to prenatal exercise classes, sign up. Not only are the workouts modified for pregnancy, but you also get to bond with your fellow moms-to-be over charming symptoms such as heartburn, swollen feet and hemorrhoids. You might even get labor tips.
If your favorite classes don’t come in the prenatal variety, it’s fine to keep going, as long as you pay attention to how your body feels, limit your intensity and stay within the normal range of motion. Just make sure the instructor knows you’re pregnant and is knowledgeable about modifications you can make, Jeffreys advises. If your instructor hasn’t worked with pregnant women, find one who has. Keep in mind that highly choreographed classes like Step aren’t the best choices for expectant women since they require quick direction changes and a heightened sense of balance. Hereare the most common classes you’ll find at the gym and what you need to know about benefitting from them whilepregnant.
Pilates Pilates helps maintain your abdominal muscle tone, which will support your growing belly, minimize back pain and give you more oomph for pushing during labor. But mat classes can be problematic after the first trimester because so much work is done lying on your back. Either opt out of these exercises or use an angled foam spine support (found in most Pilates studios but not many gyms); this will keep your head higher than your belly. You can still do the side-lying leg work, upper-body exercises and stretches.
Yoga Yoga not only strengthens your core and improves flexibility, but with its gentle movements and emphasis on breathing and meditation, it also fosters a sense of calm. In the second half of your pregnancy, avoid exaggerated twists and movements that tug on your belly, moves that require you to lie on your back or belly for prolonged periods, and inversions like headstands and shoulder stands.
Water aerobics Ah … relief. You can’t trip and fall; you won’t overheat; and for once you won’t feel like a big clod. No wonder water aerobics is a third-trimester favorite. Your joints will thank you! Wear aqua shoes so you don’t slip on the bottom of the pool.
Safe, Effective Cardio
When it comes to cardio exercise, Fit to Deliver co-authors Karen Nordahl, M.D., an OB-GYN in Vancouver, British Columbia, and Renee Jeffreys have a rule of thumb: “If you were really active before pregnancy, stay really active. If you weren’t, now is a good time to become active.” For beginners, Nordahl recommends 30 minutes of walking three days a week.
During pregnancy you’ll need to scale back on the intensity. Gauge your intensity using the Rate of Perceived Exertion (RPE) scale from 0 to 10: Aim for an intensity between 3 and 5 (you should be able to talk but not belt out show tunes). Ignore heart-rate readouts on the cardio machines; since your blood volume increases during pregnancy, and your resting heart rate is considerably higher than normal, heart rate isn’t an accurate gauge of intensity.
Which cardio machine is best during pregnancy? Try them all. That way, if one becomes uncomfortable, your body will already be accustomed to the alternatives.
Treadmill Walking on the treadmill is ideal since you can control the terrain. Add moderate hills when you’re up to it; go flat when you’re not or if hills trigger calf cramps. If you’re a runner, let your body tell you when it’s time to switch to walking; nearly everyone does.
Elliptical The elliptical trainer places little stress on your joints. However, the motion may feel uncomfortable if you’re experiencing symphysis pubic dysfunction (SPD), apain in the front of your crotch.
Stationary bike The recumbent and upright bikes are both good options. Many women like the back support the recumbent offers, though in the third trimester your belly might get in the way of your knees.
The Right Weight Routine
Strength training is safe and one of the best ways to minimize aches and pains. Weight machines are ideal, especially for gym newbies, because they control your range of motion. “During pregnancy, your joints get looser, and it’s easy to move outside of your normal range,” says Jeffreys. However, if you’re accustomed to doing free-weight exercises, you can continue.
Steer clear of any machine with a pad that presses against your belly, such as the seated row machine or abdominal machines. In addition, forgo any overhead lift, since this kind of motion can increase the curve in your lower spine (aka hyperlordosis).
The strength routine below targets the muscles that are key to reducing discomfort during pregnancy. Do 1 or 2 sets of 8 to 12 reps for each except the Plank. Choose a weight that allows you to perform the repetitions properly and comfortably. And after the first trimester, avoid any exercise done while lying on your back.
Upper/Middle Back
Best Machines: Seated cable row, lat pulldown
Pregnancy Benefit: As your breasts get bigger, your shoulders round forward. Strengthening the muscles between your shoulder blades helps counteract the slump.
Chest
Best Machine: Seated chest-press
Pregnancy Benefit: It’s important to create muscle balance in your upper body by working your pecs.
Arms/Shoulders
Best Machines: Biceps and triceps
Pregnancy Benefit: Strong arms. Soon you’ll be schlepping a baby, a diaper bag—and the groceries.
Lower body
Best Machines: Leg extension and seated leg-curl
Pregnancy Benefit: Your quadriceps and hamstrings bear the weight of your pregnancy as your belly grows.
Core
Best Exercise: Plank
Pregnancy Benefit: Keeping your abs strong will help prevent pregnancy-induced back pain.
How to: Lower onto all fours so your wrists are directly under your shoulders. Lift your knees off the floor (don’t arch your back) so your body forms a straight line. Hold for 1 to 2 breaths, working up to 5 breaths.
FITNESS IN APA, TE BUCURI SI SLABESTI
Gimnastica in apa sau aqua-fitness-ul ofera alternativa ideala pentru mersul la sala, care deseori e o corvoada. Antrenamentele pentru mentinerea in forma sau pentru scaparea de kilogramele in plus reprezinta acum o adevarata placere, efortul depus pentru efectuarea exercitiilor fiind recompensat prin placerea pe care o ofera contactul cu apa. Aceasta este o buna metoda de a face fitness fara a suferi efectele negative asupra articulatiilor si tendoanelor ale impactului cu solul dur.
Unul dintre aparatele disponibile in multe dintre piscinele dedicate fitness-ului in apa este Moonwalker. Acesta permite efectuarea asa-numitelor “plimbari lunare” in absenta gravitatiei, adica miscari naturale fara a se exercita presiune asupra articulatiilor. Atunci cand un practicant intra in apa pana la nivelul gatului, forta gravitationala este redusa foarte mult.
Moonwalker este aparatul perfect pentru persoanele care doresc sa slabeasca, pentru cei care iubesc mersul si alergatul, dar si pentru cei care au probleme cu genunchii ori soldurile. El pune in functiune toate grupele de muschi, permitand astfel efectuarea unui antrenament complet.
Tot pentru practicarea fitness-ului in apa exista si Magic Aquaball, o minge special conceputa pentru efectuarea de exercitii.
Alt aparat ce vine in ajutorul practicantilor este Moon Bite Step, un nou tip de stepper adaptat pentru folosirea in mediul acvatic.
Avantajele fitness-ului in apa.
Spre deosebire de exercitiile efectuate in sala, fitness-ul in apa poate fi practicat de toate persoanele, indiferent de capacitatea lor de efort sau de starea de sanatate. Pe langa faptul ca reprezinta o solutie excelenta pentru mentinerea formei fizice, efectuarea gimnasticii acvatice reprezinta o adevarata terapie pentru persoanele care au probleme cu incheieturile, cu coloana vertebrala, si o posibilitate de a face miscare pentru cele care sufera de afectiuni cardiace si carora le este interzis efortul. Aqua-fitness-ul stimuleaza circulatia sangelui, are un efect benefic asupra inimii si a aparatului cardiovascular.
Eficienta.
In plus, exercitiile in apa, datorita mediului instabil in care se efectueaza, impun o participare a tuturor grupelor musculare in incercarea de a mentine echilibrul.
Acest fel de gimnastica este un instrument excelent de lupta impotriva celulitei, rezultatele aparand intr-un timp relativ scurt.
Fitness in Autum
The problem with many body weight exercises like push ups is that once you get strong, low reps stop challenging the muscle. I am a firm believer in including a decent amount of high-tension lifting to maximize muscle definition. Typically, high-tension is achieved by doing heavy weights for low reps. The problem with body weight exercise is that there isn’t really a practical way to add weight to your body. What if I told you there was a way to achieve super-high tension in any body weight exercise, allowing you to build muscle density and increased definition over time? Well that is exactly the tip I would like to talk about today!
[I figured a nice autumn picture with a "Human Female Chameleon" would be appropriate for this article. Better than some guy doing push ups…yawn.]
Giving Credit to the Guys I Learned This From…
Adam Steer and Ryan Murdock are body weight Ninja-Masters. I have become friends with Adam over the past year and I am really impressed with his unorthodox training style. Anyway, in his BBFFL course, that I am currently following, he talks about this technique. In fact, the entire 2nd phase of his program revolves around doing nothing but this type of body weight training.
Body Weight Static Holds…Ouch!
I am not sure why I didn’t think of this before. It is such a simple way to make easy exercises like push ups, tough and effective. I have only completed 2 workouts of doing nothing but body weight static holds, and have experienced a noticeable increase in muscle definition. Here is the basic explanation of a body weight static hold…holding your body in a position of resistance without moving, for a set period of time. So in the case of doing a push up, you would lower yourself about 1/2 way down and then hold that position for a set period of time (40 seconds, 30 seconds, etc).
Using Push Ups to Explain This In More Detail
Let’s say you wanted to use body weight static holds to work your chest and triceps. You are going to perform 9 total sets of static holds. You will do 3 sets close to the bottom position of a push up (chest close to the floor). You will then move on and do 3 sets of static hold push ups close to mid-point of a push up. Finally, you will do 3 sets of static hold push ups closer to the lockout position. The goal is to do the toughest position of a movement first, then a position of less resistance, finishing with the easiest position.
Sets and Rest Periods of a Body Weight Static Holds
A set means that you are holding a position without moving for a set period of time. A good starting point is 40 seconds. You will rest for about 30-40 seconds (best if you time it) and then do another hold for 40 seconds, etc. As you get stronger, you can either increase the length of time you are doing the static hold -or- decrease the rest.
You Can Also Do These is Superset Fashion
With Adam’s BBFFL routine, we are doing these as supersets…using opposing muscle groups. So each static hold push up is followed by a static hold horizontal pull. You can get really creative doing body weight exercises in this fashion. The additional benefit of doing these is lactic acid buildup throughout the workout. I explain in great detail why lactic acid helps in burning body fat in this post: How Interval Training Works – Lactic Acid, Oxygen Debt, and Recovery
Increasing Lactic Acid While Generating High Tension?
Here is why I think body weight static holds are outstanding—> You will generate powerful contractions to your target muscles, while simultaneously building up lactic acid. This will help you burn fat while building muscle density at the same time. In most workouts you are either doing one thing or the other…it is pretty darn cool to find a way to both at the same time!
Get Creative While Implementing These Into Your Routine
Feel free to mix these in to your free-weight workouts. For instance, after you do bench presses, maybe you follow with 3 sets of wide grip body weight static hold push ups. Possibly you end your tricep workout with 6 sets of dips (2 holds in each position). You could firm up your legs with 6 sets of body weight Bulgarian split squats after (or before) doing HIIT on the treadmill, etc.
Note: These are tougher than they sound on paper. To get a sample of how this feels, do that 9 set push up workout I outlined above. Try doing each set for 40 seconds, followed by 40 seconds of rest. You will feel lactic acid buildup…you will feel serious tension in the muscles!
Dans din buric – un exercitiu fizic inedit
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Când am fost în Turcia am asistat la una dintre petrecerile pe plaja la care organizatorii au invitat o dansatoare din buric. Nu numai ca era frumoasa si talentata dar era si foarte priceputa la întretinerea atmosferei. Un corp minunat si o energie de invidiat, iata beneficiile acestei reinterpretari a miscarii.
Participarea la cursurile de dans din buric are multiple beneficii: arzi calorii, îti modelezi armonios trupul, capeti un plus de senzualitate, înveti miscari senzuale si în plus îl vei putea uimi pe partenerul de viata cu noile tale „talente”.
Interesant este la dansatoarele din buric faptul ca nu sunt scheletice, nici sculpturale, nici trase prin inel, nici cu abdomenul numai patratele, dar sunt senzuale, voluptoase, pline de feminitate si gratie (cu toate acestea nu ai sa vezi vreo supraponderala printre ele).
Chiar daca miscarile pe care le vedem la dansatoarele din buric profesioniste ne par imposibil de realizat, instructoarea le va executa încet si repetat, explicând exact ce face, ce muschi foloseste, care este secretul si, cu ambitie si exercitiu, oricine va reusi în final sa danseze ca Shakira.
De ce spun ca poate constitui o alternativa pentru aerobic de exemplu? Pentru ca miscarea este la ea acasa, se lucreaza toate grupele de muschi (inclusiv pectoralii) si, desi efortul este considerabil, satisfactiile ulterioare vor justifica si ultima broboana de sudoare de pe fruntea ta.
Dansul din buric presupune o reorganizare a ierarhiei criteriilor de frumusete. Se pune în valoare eternul feminin si nu se încearca anularea formelor lasând totul numai fibra. Se pune accent pe eternul feminin si pe evidentierea darurilor primite de la natura. Rezultatul este o conditie fizica excelenta, care poate fi prezentata oricând în pasi de dans.
Recomand acest tip de miscare pentru a da un plus de savoare vietii tale, pentru a te pastra în forma într-un mod extrem de placut si pentru a te simti apoi ca o printesa într-o poveste orientala.
Biking helps you!
Your heart races, breath shallow from excitement, and sweat moistens your back. The road ahead looks ominously mountainous. Could a bicycle make it up that high? You don’t doubt it for a second. Without a thought to the danger of falling, you go full steam ahead — with your cheers — along with other spectators of the Tour de France.
Throughout the three-week competition, millions of viewers follow elite cyclists through some 2,100 miles of French terrain. People root for their favorite contender and stand in awe of these amazing athletes. And for good reason.
“This is the athlete cream of the crop for bike racing in the world today,” says Bob Roll, author of The Tour de France Companion. He should know. He was a member of the first American team to participate in the legendary race.
Roll likens the challenges of the Tour to the trials of everyday life. “The bike racer can slog up the mountains, plunge down the valleys, win, lose, crash, and the guy that gets to the finish in Paris, he’s the guy that gets up and recovers from the setbacks.”
Cyclist Lance Armstrong is a popular example of someone with an indomitable spirit. After he was diagnosed with testicular cancer that spread to his lungs and brain and was given a very low chance to live, he not only survived the disease, but he went on to win five consecutive Tours. A seventh victory would make him the only contender to ever to achieve such a feat.
Tour contestants have three times the lung capacity and half the resting heart rate. The typical Tour de France contestant reaches a maximum heart rate of above 200 beats per minute on a regular basis, compared to almost never for any other segment of the population, says Roll.
Don’t worry if you feel sluggish next to these guys. Mother Nature handed them their remarkable physiology. They were genetically predisposed to have narrow shoulders, large legs, and relatively skinny arms — the ideal profile of a competitive racer.
Since the Tour’s first run in 1903, there have only been 20 to 25 Americans who have ever qualified for the event, says Roll.
But physical prowess can only take these cyclists so far. Willpower, tenacity, and a never-surrender attitude must also be in the successful racer’s repertoire.
“The race throws too much at you,” says Roll. “Anything can happen out in the road. The weather could be bad, the crowds can step in front of you, the food can be bad, you might not sleep because there are parties outside your hotel all night, you might crash on oil on the road, or you might be taken out by other riders that fall down.”
Be Like Lance
You may feel like the most inactive person in the world, but it is possible to achieve your own Tour de France victory.
“Cycling is a great activity that can be performed by a wide variety of fitness levels, body types, and body sizes,” says Cedric Bryant, PhD, chief exercise physiologist for the American Council on Exercise.
The benefits are just as generous. According to Bryant, biking can help burn calories, control body weight, and reduce stress, blood pressure, and risk of type 2 diabetes. It can also improve overall cardiovascular fitness, cholesterol levels, and immune function.
Not only that, there’s the advantage of being outdoors in the sunlight and fresh air, having adequate cooling, and seeing different terrains and scenery.
And if you enjoy the sport, the pros multiply. “The best exercise that you can select is the one that you enjoy, because you’re most likely to do that on a consistent basis,” says Bryant. “Don’t get caught up in ‘Well, this one doesn’t burn as many calories as the next one.’ The most important thing to consider is, what type of activities do you really enjoy?”
Incidentally, a 150-pound cyclist pedaling a gentle pace of 12 miles per hour can work off 410 calories in an hour (about the same amount as a Quarter Pounder hamburger), says Patrick McCormick, a spokesman for the League of American Bicyclists.
Your own biking regimen, though, may pale compared to the 5,900 average calories burned per day in the Tour and may not work off as much as running. (An hour on the bike may burn about 400, while the same time on the treadmill may burn 700 calories.)
Nonetheless, cycling is a still a great exercise and has its merits. It doesn’t strain the knees, joints, and back to the extent that running does. In fact, as many runners age, they become cyclists because the pedaling motion reduces pressure on their knees, says McCormick.
People who bike to work report less stress from having to deal with traffic and say they generally feel good about themselves. Plus, some cyclists have the added satisfaction of being friendly to the environment.
If you’re still not convinced, consider this: At age 50, Mary Madison was in the worst shape ever. She suffered from arthritis, complications from childhood polio, and had the beginning symptoms of emphysema after smoking for three decades. She did not think she could ride even one mile on the bike.
Fast forward 18 years, and Madison cycles some 2,000 miles from East Montana to Sacramento, Calif., to her 50th high school reunion. The retired nurse also made the trip back home. She says doctors now can’t find signs of her emphysema, and her arthritis and complications from polio don’t bother her as much.
What happened? Madison says she just started biking. First, she did one mile, then two, and then five. Gradually, she worked her way up to cycling multiday long-distance rides around her home state of Montana.
“When I biked, it was the one thing that gave me relaxation and help me feel good,” says Madison.
Getting Into Biking Shape
To make her cross-country expedition, Madison used biking maps laid out by the Adventure Cycling Association (ACA). The group offers a network of relatively safe bike routes (mainly secondary highways and back roads) through a big chunk of North America. It also provides handy information for traveling bikers, such as location of campgrounds, bike shops, water holes, and general weather alerts.
The ACA’s mission is to inspire people of all ages to travel by bike for fun, fitness, and self-discovery. They sponsor 7- to 93-day tours around the U.S. They also offer tour classes, and, at the very least, give interested bikers some tips on how to prepare for a trek.
The organization is only one of a number of cycling clubs around the country. Various groups are geared toward different levels of riders. The League of American Bicyclists posts a list of groups around the country.
A lot of bike groups give information on how to make the most of the sport. Here are a few tips and cautions to get started:
- Tailor your effort accordingly. If you want to bike for fitness or weight loss, remember that results depend upon the length and intensity of the ride, your fitness level, or the grade of the climb. The fitter you are, the faster the pace you need to go, the longer you need to ride, or the steeper the terrain you need to tread to get a workout, compared with a nonfit individual.
- Stay at the right level. For a cardiovascular workout during cycling, adhere to the talk test, says Bryant. You should be able to speak but not be chatty. If you’re too out of breath to have a basic conversation, you are overdoing it.
- Have the right equipment. Use a bicycle that has at least 10 speeds so that you can adapt to any change in grade, says Bryant. He also says a helmet is crucial for safety. Other accessories that could make riding more comfortable include padded shorts, biking gloves, and toe clips.
- Adjust your seat. The right-sized bike can make a difference. “The bike’s seat height should be high enough so that the leg on the down stroke is not quite completely extended,” says Bryant, who notes that a saddle that’s too high makes it difficult to deliver enough muscular power. A seat that’s too low makes pedaling uncomfortable, especially for the knees and quads. Also, make sure you are not constricting any blood vessels in the genital area. If something hurts or is numb, chances are your saddle needs to be adjusted to make biking more pleasant for you.
- Properly manipulate gears. Shift them so that you can maintain a cadence of 80 to 100 revolutions per minute, says McCormick. Improper gearing could damage the knees.
- Follow traffic laws. “A bike is considered a vehicle, according to the laws in all 50 states,” says McCormick. “If you want to be safe, you need to act as though you are driving a vehicle.” This means following traffic signs and lights and using hand signals for a turn.
- Go for the total-body workout. Supplement biking with resistance training twice a week, suggests Bryant. Working out the lower extremities will help you gain strength for cycling, and strengthening your upper extremities is important for total fitness.
Biking is, indeed, a sport that can be taken up by people of all ages and levels, even for the inactive and not so young. For these people, Bryant has the following advice: “Try to focus on enjoying the scenery, and going at a comfortable pace. Look at it as a positive time to be moving. After developing some consistency with that, then start thinking about challenging yourself.”
Sani frumosi prin fitness
In timp sanii se lasa. Este o certitudine, chiar daca nu ne place. Aici nu am in vedere VIP-urile care apeleaza la implanturile cu silicon sau alte operatii estetice oricand, chiar si atunci cand nu este nevoie. Nu e normal sa consideram o astfel de solutie ca fiind prima optiune. Ma bucur ca exista femei carora le pasa de cum arata si au grija de ele intr-un mod cat mai natural: prin alimentatie echilibrata, sport si renuntare la vicii. Eu vorbesc de realitatea femeilor care isi cunosc atat calitatile cat si defectele si nu se cramponeaza de faptul ca ar fi vrut sa aiba sanii o marime mai mare. La anumite femei sanii isi pierd doar din fermitate, la altele insa devin, din nefericire, chiar pleostiti. Fie ca e vorba de gravitatie, slabit, alaptare, varsta sau lipsa exercitiilor fizice, sanii nu mai sunt ca in tinerete. Toti acesti factori contribuie si trebuie sa prevenim sau sa diminuam actiunea lor.
Nu tine cure de slabire drastice
Ca sa iti mentii sanii intr-o forma cat mai buna, sunt recomandate exercitiile dedicate musculaturii pectorale. Iti spun din start ca daca ai tinut o cura de slabire care, pe langa rezultatele dorite, a dus si la micsorarea sanilor in volum, nu vei mai reusi sa ii aduci la stadiul initial. Nu poti sa ii ‘umfli’. Si nu exista un exercitiu miraculos prin care sa-ti ridici sanii, dar ii poti intretine daca lucrezi pectoralul, mai ales pe cel inferior.
Sanii mari dau batai de cap
Prin intarirea, tonifierea si cresterea muschiului pectoral, sanii ar putea arata un pic mai mari. Dar nu sanii mici sunt cea mai grava problema. Mai greu este pentru femeile care au un bust voluminos, cu sanii mari, grei, care sunt trasi in jos de propria greutate si au nevoie de sprijin, adica de sustinerea muschilor. Pectoralul se afla chiar sub sani. Daca el devine mai ferm prin exercitii, este posibil ca sanii sa arate mai bine.
Antrenamentul ar trebui facut de doua – trei ori in sapte zile. Evident ca nu vei face doar exercitii pentru pectoral, ci vei lucra toti muschii saptamanal, cu stretching inainte si dupa. Intre o sedinta de antrenament a musculaturii pectorale si alta ar trebui sa fie o pauza de doua, trei zile. Sa nu te fortezi din prima. La inceput ia-o mai usor. Apoi vei ajunge sa efectuezi exercitii in seturi de cate 10, repetand un set de doua – trei ori. Daca vrei sa si slabesti in timp ce ai grija de sani, pe langa pectoral o sa lucrezi si cardio (jogging, bicicleta stationara, banda, stepper).
Can the Stimulation of Changes in Behavior Influence our Health and Well Being?
Have you ever thought that exercise could be fun if it were presented to you in a more positive and fun way? Well, we all know that most advertisers would agree that presentation is key in attracting consumers to a product. But why not have the same twisted idea for the delivery of every day exercise, and other things to promote personal well being?
Researchers from Volkswagen did a number of experiments that were performed to better overall health and the environment, by a simple change of behavior. Here are some of the experiments that they tried to promote a healthier living environment.
Stairway to Fitness
Picture your every day train station. It sees over a million people a day coming to and from work, doing errands, or possibly just travelling across town to visit a friend. But, when you are in the train station, what method of transport do you chose to get to the train; do you use the escalators or the stairways? Is the method you chose based on how late you are running that day or do you always make the same choice? Now, if you chose stairways, then great, you are making a positive choice, but if you chose the escalator would the way the stairs are being presented change your decision?
Volkswagen did a visual study to see if this were actually true. What they did was they took a typical stairway beside an escalator at a busy train station, and made the stairs into piano keys. If you stepped on each stair it would make the sound of the corresponding key on the piano. The idea was to see if there was an increase in numbers who would take the stairs with the keyboard as opposed to their regular choice of taking the escalator. After finishing the visual study, they found that there was an increase in 66% of people who chose the stairs over the escalator.
Does Mario Recycle?
Every day we walk past the green recycling bins that are put out to reduce the amount of litter. But, do most people pay attention to these things? Would you walk ten feet to throw something in the recycling bin, or are you more likely to throw it on the ground instead of going “that far” out of your way? If you said yes, then great, you are a part of the small percentage of people that recycle. Now, if you said no, if there was something that drew you to the recycling bin like a video game, would you be more inclined to walk the ten feet and recycle that bottle or can?
Volkswagen did a study to see if this would actually affect the behavior of humans. The idea was to see if people would recycle more by turning the recycling bin into a video game device, where each item thrown in the bin allowed for a certain number of points to be won. The more recycled material you put in the bin the more points you would receive. To add to it, the bin also made sound effects for each item thrown in. After a day of inspecting this new way of recycling, they found that a normal bin that would receive only a few items a day had 75% more recyclable materials in it with the addition of the game.
Now, what other ways can we change human behavior to benefit our world?! You decide!
Ce program de antrenament sa aleg?
Reprezinta un instrument foarte important in realizarea obiectivelor. Programul de antrenament este de fapt stabilirea dinainte a numarului de antrenamente pe saptamana, a grupelor musculare vizate la fiecare antrenament, a duratei antrenamentului, a numarului de serii si repetari, a exercitiilor, a ritmului de executie a miscarilor, a pauzelor dintre serii. Este bine ca programul de antrenement sa cuprinda si perioade de pauza de 1-2 saptamani la fiecare cateva luni de antrenament.
Programul de antrenament trebuie sa se concretizeze in forma scrisa, si sa fie insotit de jurnalul de antrenament, in care sa fie completate toate elementele dupa fiecare antrenament, sau chiar in timpul acestuia. Jurnalul de antrenament ne permite sa stabilim eficienta si eficatitatea programului de antrenament si gradul de indeplinire a obiectivelor. Sa luam pe rand toate elementele :
- Numarul de antrenamente pe saptamana
- Grupele musculare lucrate la fiecare antrenament
- Exercitiile
- Ordinea exercitiilor
- Numarul de serii si repetari
- Ritmul de executie
- Pauzele dintre serii
- Durata antrenamentului
Acesti parametri variaza in functie de : obiective, ciclizarea antrenametelor,dotare genetica, capacitate de efort, alimentatie, suplimnete, doping, alte activitati, timp disponibil, echipamente disponibile etc. Vezi si Tipul somatic
Numarul de antrenamente pe sapatamana
Saptamana are 7 zile. Se considera ca in general numarul de antrenamente trebuie sa fie minim 2 si maxim 5. Exista si persoane care se antreneaza mai mult, 6 si chiar 7 antrenamente pe saptamana, dar acestea sunt cazuri speciale, supradotati genetic sau sportivi care se dopeaza. Incepatorii au la dispozitie un program de 2-3 antrenamente pe saptamana in care sa lucreze tot corpul la fiecare antrenament in sistem circuit, separand apoi partea superioara a corpului de cea inferioara si in sfarsit, impartind corpul in 3 sau 4 parti, lucrate la antrenamente diferite, pe masura ce avanseaza. O alta vairanta ar fi sa inceapa direct cu un antrenament impartit, mai ales pentru hardgaineri ectomorfi.
Ca o regula pentru cei care nu se dopeaza, dupa 2 zile de antrenament consecutiv, ar trebui sa urmeze o zi de pauza. Totusi, ultimul cuvant il are feed-back-ul, adica raspunsul organismului la antrenament, pentru ca acesta poate fi foarte diferit de la persoana la persoana, in timp ce pentru anumite persoane 3 zile pe saptamana este suficient, altele se pot antrena foarte bine si progresa si cu 6 antrenamente pe saptamana. Un alti factori importanti sunt timpul de care dispui, alimentatia, alte activitati fizice.
Grupele musculare lucrate la fiecare antrenament
Acest numar este influentat in principal de capaciatea de recuperare si de efort, cat si de timpul dispinibil si metoda de antrenament astfel :
- Cu cat ai o capaciate de recuperare si efort mai mare poti lucra mai multe grupe la un antrenament
- Cu cat ai mai mult timp si faci serii si repetari mai putine, si iei pauze mai mici intre serii, poti lucra mai multe grupe.
- Daca preferi un antrenament mai putin intens, poti lucra mai multe grupe. In acest domeniu extremele ar fi intre o singura grupa lucrata la un antrenament(ceea ce impune mai multe antrenamente pe saptamana pentru a acoperi tot corpul) pana la antrenamentul in circiut, cand se lucreaza tot corpul la un antrenament.
La mijloc sunt doua mari sisteme de impartire a grupelor musculare :
- gruparea muschilor dupa criteriul participarii la aceleasi miscari de baza – astfel se grupeaza
- pieptul, tricepsii si umerii – miscari de impingere si extensie a bratelor
- spatele, bicepsii, trapezul, lombarii, deltoidul posterior (participa la miscari de tragere si flexie)
- coapsele si gambele
- gruparea dupa principiul grupelor antagoniste
- Piept cu spate
- Biceps cu triceps
- Cvadriceps cu biceps femural;
- Abdomen cu lombari
De retinut ca cu cat sunt mai putine grupe la un antrenament, cu atat intensitatea si productivitatea antrenamentului pentru acea grupa sunt mai mari. Totusi avantajele gruparii si executarii miscarilor compuse sunt nu numai de ordin muscular ci si hormonal, corpul fiind stimulat in acest caz sa produca mai multi hormoni anabolici (testosteron, hormon de crestere, igf-1)
Exercitiile
Se aleg de asemenea in functie de capacitatea de efort si recuperare, timp si obiective. Aici mai intervine si tipul grupei musculare, daca lucrezi o grupa mai mare si mai complexa cum ar fi spatele sau picioarele trebuie sa incluzi mai multe exercitii.
Tipul exercitiilor
Se stabilesc in functie de tipul somatic, intensitatea antrenamentului, obiective. Exercitiile de baza se folosesc in special in programele de masa si la persoane slabe, cu tip somatic predominant ectomorf. Exercitiile de izolare se folosesc in special pentru perioadele de definire si calitate musculara, si de catre cei predominant mezomorfi sau endomorfi.
In general, un program de antrenament cuprinde si exercitii de baza si exercitii de izolare. Exercitiile cu greutati libere solicita mai mult muschii decat exercitiile la diferite aparate. Si aparatele pot fi folosite pentru a castiga masa muscuara, dar in general nu sunt asa de eficiente ca greutatile libere.
Numarul exercitiilor
Cu cat este mai mare si mai complexa grupa musculara cu atat se aleg mai multe exercitii. In general pentru grupele mari (piept, spate, picioare) se aleg 2-4 exercitii, in timp ce pentru grupele mici de la un exercitiu pana la maxim 3.
Exercitiile
Exercitiile se aleg si in functie de partile grupei musculare pe care vrei sa le dezvolti cu precadere.
Ordinea exercitiilor
In general se incepe cu exercitiile de baza si compuse, care implica mai multe grupe musculare, si de asemenea se incepe cu exercitiile pentru grupele musculare deficitare(vezi Principii de antrenament, Principiul prioritatii). Ca varianta se pot executa inatai exercitii de izolare pentru o grupa mare (flututari pentru piept) urmate de exercitiile de baza (exercitii de impins).
Nu se recomanda antrenarea unei grupe mici inaintea alteia mari, cand acestea participa la aceeasi miscare de baza, cum ar fi tricepsul inaintea pectoralilor sau umerilor. Se antreneaza in general grupele deficitare la inceputul antrenamentului, cand nivelul energetic este mai ridicat. Nu se recomanda efectuarea de exercitii pentru abdomen la inceputul antrenamentului, in loc de incalzire
Abdomenul se lucreaza exact ca si celelate gupe musculare.
Exercitiile pentru abdomen sau orice alta grupa musculara nu ajuta la reducerea stratului de grasime din acea zona in mod specific!
Numarul de serii si repetari pentru un exercitiu
Numarul de serii si repetari se stabilesc in functie de mai multi factori
Marimea grupei musculare
Grupele mari se antreneaza cu mai multe serii in timp ce grupele mici au nevoie de mai putine. Pentru grupele mari, numarul de serii variaza de la una (antrenamntul de mare intensitate) la 5 serii, in functie de tipul de antrenament. Aici nu sunt incluse seriile de incalzire
Pentru grupele mici, in general, intre 1 si 4 serii sunt considerate suficiente.
Numarul de repetari in functie de obiective
- forta si putere – 4 repetari
- forta si masa – 6-8 repetari
- tonifiere si rezistenta – 12 repetari
- rezistenta si tonifiere – 15 repetari
- rezistenta si arderea grasimilor – 25 si peste
Numarul de repetari este considerat ca acel numar maxim de repetari care se poate efectua cu o anumita greutate.
Deci nu faceti 4 repetari cu 10 kg ci alegeti greutatea in asa fel incat sa va permita efectuarea a maxim 4 repetari corecte.
Tabel cu estimarea numarului de repetari in functie de greutatea maxima pentru o repetare:
| %1RM | Repetari |
| 100 | 1 |
| 95 | 2 |
| 93 | 3 |
| 90 | 4 |
| 87 | 5 |
| 85 | 6 |
| 83 | 7 |
| 80 | 8 |
| 77 | 9 |
| 75 | 10 |
| 70 | 11 |
| 67 | 12 |
| 65 | 13 |
Acesta este un tabel orientativ, in functie de diferentele individuale aceste cifre pot varia. Daca vreti sa va calculati numarul de repetari cu o anumita greutate sau greutatea pentru un anumit numar de repetari folositi regula de 3 simpla.
Tipul de antrenament ales
- de intensitate mare – se fac serii si repetari putine
- de intensitate mica si medie – se fac serii si repetari mai multe
Nivelul de pregatire
Incepatorii, ale caror siteme muscular, osos si nervos nu sunt adaptate inca la exercitiile intense, trebuie sa efectueze un antrenament de volum mare, cu repetari multe, exercitii diverse, pentru a dobandi capaciatea de efort si a invata corect executia exercitiilor inainte de a trece la antrenamente mai intense.
Ciclizarea antrenamentului
Numarul de serii si repetari se alege mai ales in functie de modul cum ciclizam antrenamentele ele schimbandu-se in funtie de diferitele stadii in care ne aflam. Numarul de repetari in cadrul aceluiasi exercitiu poate varia si el, pentru a atinge cat mai multe tipuri de fibre musculare.
Piramidarea reprezinta marirea greutatilor si micsorarea numarului de repetari de la un set la altul. De exemplu :
- setul 1 – 12 repetari – 25kg
- setul 2 – 10 repetari – 30kg
- setul 3 – 8 repetari – 35kg
La sfarsit se mai poate efectua si un set de revenire, cu o greutate mai mica si un numar mai mare de repetari.
O alta varianta este mentinerea constanta a numarului de repetari si scaderea greutatilor:
- setul 1 – 10 repetari – 35kg
- setul 2 – 10 repetari – 30kg
- setul 3 – 10 repetari – 25kg
Aceste metode au dezavantajul ca nu ofera o intensitate suficient de mare la inceputul exercitiului, pentru a ” lovi ” cat mai bine muschiul, de aceea se foloseste piramidarea inversa – dupa seturile de incalzire se sare direct la seturile grele, si apoi se micsoreaza greutatea si se mareste numarul de repetari. Astfel, fibrele de forta, care se maresc cel mai mult, sunt atacate primele si cu greutati mari.
- setul 1 – 6 repetari – 40kg
- setul 2 – 8 repetari – 35kg
- setul 3 – 10 repetari – 30kg
Ritmul de executie
Miscarile au 4 faze:
- relaxarea muschiului la capatul miscarii
- faza concentrica, de micsorare a muschiului
- contractia completa
- faza eccentrica (negativa), de revenire a muschiului la marimea din starea de relaxare
Aceste faze pot fi executate sau mentinute in functie de preferintele si obiectivele tale.
Exista pareri pro si contra atat pentru o miscare accelerata pe faza concentrica sau pentu o miscare cat mai lenta in aceasta faza, la fel si pentru faza negativa. Anumite cercetari au demonstrat ca o miscare lenta duce la un progres mai rapid, muschii fiind mai bine stimulati, eliminandu-se inertia. Alti cercetatori au demonstrat ca din contra o miscare accelerata duce la un efort mai mare, la o stimulare mai buna a fibrelor de forta si in final la o crestere superioara.
De asemenea si punctele extreme au diferite variante : in general se considera ca este bine sa fie mentinut muschiul in faza de contractie aproximativ o secunda, dar exista si campioni de culturism care nu respecta acest principiu. Ramane la latitudinea fiecruia sa stabileasca cel mai potrivit ritm de executie pentru el.
Pauzele intre serii
Pauzele intre serii se aleg tot in functie de obiective si metoda de antrenament. Si in acest domeniu parerile sunt contradictorii. De la promotorii sistemului de mare intensitate, care nu fac aproape deloc pauza intre serii, pana la recomandari de 3-6 minute necesare restabilirii echilibrului energetic si nervos al muschiului si obtinerea unor performante mai ridicate(castiguri in forta) In general pauzele se iau intre 1 minut si 3 minute.
Ca incepator, pauzele trebuie sa fie mai mari, dar pe masura ce avansezi poti sa incerci diferite variante si sa vezi cum lucreaza pentru tine. De retinut ca daca faci pauze mici, nu trebuie sa ai un numar mare de serii petnru acelasi exercitiu. Exerictiile compuse, care implica mai multi muschi, necesita pauze mai mari intre seturi, in timp ce exerictiile de izolare pot fi facute cu pauze mai mici intre seturi.
Durata antrenamentului
Si in acest domeniu trebuie sa experimentezi si sa vezi care varianta este cea mai potrivita pentru tine. Durata unui antrenament eficient este intre 20 de minute si 1, 5 ore. Pentru cei care nu dispun de timp prea mult, chiar si 20 de minute de antrenament intensiv, cu exercitii de baza, de 3-4 pri pe saptamana pot produce rezultate, in timp ce in general se considera ca un antrenament trebuie sa aiba in jur de o ora. Durata se poate stabili pe doua cai :
- iti propui dinainte cat va dura antrenamentul, in functie de timpul disponibil sau capacitate de efort, si apoi stabilesti nr. de exercitii, seturi, repetari, pauze, pe care trebuie sa le incadrezi in durata antrenamentului
- iti propui sa lucrezi anumite grupe cu un anumit mix-exercitii, seturi, repetari, pauze, tempo si determini durata antrenamentului.
Depasirile in durata antrenamentului iti arata ca nu ti-ai propus un scop realist sau ai pierdut vremea in sala cu alte activitati (in general discutii cu ceilalti).
Nu se poate da o reteta exacta a antrenamentului, trebuie sa experimentezi singur si sa ajungi la calea care ti se potriveste cel mai bine. A urma orbeste programe de antrenament din reviste sau de pe internet, sau chiar programe care vezi ca dau rezultate la altii este o prostie. Cel mult acestea pot sa-ti serveasca drept sursa de inspiratie, dar si in acest caz trebuie sa urmaresti atent si ceilalti factori : genetic, nivel de pregatire, alimentatie, suplimente, dopaj etc.
Poziţia corectă pentru executarea exerciţiilor
Exercitiile cu greutati supun corpul unui stress mecanic destul de mare. Anumite parti ale corpului sunt mai sensibile decat altele si pot aparea diferite accidentari.
Zonele cele mai predispuse accidentarilor sunt spatele inferior, umerii, genunchii.
Pentru a preveni accidentarile, pe langa adaptarea greutatilor la posibilitatile de moment si o forma de executie cat mai buna, pozitia generala a corpului are mare importanta. Indiferent de exercitiu (cu cateva exceptii) pozitia corpului ar trebui sa respecte urmatoarele reguli:
- capul – barbia sus, privirea inanainte. La exercitiile din culcat sau sub alte unghiuri, capul trebuie tinut drept in prelungirea trunchiului
- gatul – vertical, central intre umeri, nu sutn permise aplecarile fata-spate sau laterale
- umerii – usor trasi in spate, pieptul in afara, omoplatii apropiati
- soldurile – pelvisul rotat inainte
- genunchii – intinsi la maxim, dar nu blocati
- talpile – la latimea umerilor, cu varfurile usor in afara, gleznele exact sub genunchi
- coloana – trebuie sa fie mentinuta in pozitia normala, dreapta dar usor cambrata mai ales la exercitiile din aplecat.
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