Winston Salem Fitness

Many women do not like weight training for fear of bulking up. Unlike men, most women want soft features and toned bodies without bulging muscles. For some of us, the high-energy gym atmosphere just isn’t our thing. Others prefer to engage their mind as well as their body. If you are looking to create a toned body through low-impact exercises in a more serene setting, Pilates may be for you. The gentleness of Pilates makes it popular for those who feel intimidated by a gym setting. But make no mistake, this doesn’t mean that it’s easy.

Pilates was invented by Joseph Pilates in the 1920s to help fellow sufferers at internment camps in Germany. It is based on six principles: Centering, Control, Flow, Breath, Precision, and Concentration. The focus is on core strength, which is why Pilates is known for its ability to flatten abs. All moves in Pilates are based on a few fundamentals that are simple to do. The focus is on precise movement instead of number of repetitions as in strength training. And also unlike lifting weights, Pilates works several muscle groups at one time while always engaging the core muscles. This is why alignment, breath and precision are so important.

Because precision is a guiding principle of Pilates, movements are modified depending on your fitness level. This means that anyone can participate and work their way up to more advanced versions of a movement once they build up their endurance. The most important are the basics, which teach alignment of the spine and ribs, how to hold your abdominal muscles, and breath control. These form the foundation for all other mat work and must be mastered first. Not holding your abdominal muscles correctly will keep you from getting the flat abs you want.

Even though movements are gentle and flowing, Pilates can be used for weight loss. You may not experience the same type of quick weight loss you would with other methods, but this is because you are developing lean muscle, which weighs more than fat. You will notice a tightening of the body, and clothes will probably become looser. Many like to measure their weight loss in terms of inches instead of pounds, since they are more concerned with how they look than what they weigh. Make sure you follow a balanced diet. If hunger is a problem, use a supplement meant to suppress appetite like hoodia. This craving stopper has no side effects and is milder than others with caffeine or other chemicals.

While most of the training world is obsessed with how they look in the mirror and how they “appear” to be strong, there are a select few that dare to put function over form. Needless to say if you choose to do your talking on the field (or court) then it is inevitable that your training consist of developing some of the special strengths necessary for developing POWER (and more importantly FORCE). The following article is a small guide into training your lower extremities for ultimate function. But please do not mistake function for so called “functional training.” We will not be learning how to do a back flip off a Swiss ball, landing on a bosu ball in a single leg squat position. After all it would be very uncool if we had 1000lb legs and a ten cent squat!

To begin, force is defined as mass times by acceleration. Where mass is roughly the weight you are using and acceleration (also related is deceleration) is in reference to increasing the speed at which we progress through the range of motion. In order to become more forceful we can:

1) Become stronger by increasing the loads we move (absolute strength), and
2) Increase the speeds at which we move the loads (sub maximally and maximally).

A live example would be if two athletes (given same height and weight) can squat 500lbs with the difference being that player A completes his lift in 1.5 seconds while it takes player B 3.5 seconds. In this case player A is more forceful because his lift is completed with the same mass but in 2 seconds less time due to poor acceleration. Player A also holds the potential to move sub maximal loads at a faster rate and possibly has left many pounds on the table given he did not have to strain for long. So a true test of player A’s absolute strength may not have been validated.

What also needs examination is the comparison between each player’s ability to absorb force. This is also known as DECELERATION. This is important to note because if one does not possess the proper abilities to store energy then the delivery or release of energy will be hindered to a related degree.

In laymen’s terms we must train 3 main aspects of force in order to develop explosiveness. This does not necessarily mean that we demonstrate explosiveness all of the time, but our intentions are to execute special strength training with maximal efforts. A rough plan would include:

1. Increasing absolute strength through executing maximal attempts with 85%+ loads.

2. Maximally accelerating every sub-maximal load and releasing the load if the weight is between 30-50%.

3. Maximally decelerating loads through the use of lowering overloads very slowly, abruptly stopping sub maximal loads at given points, and landing from depths concentrating on stopping quickly.

With these aspects in mind one can develop a proper explosive leg training protocol. The protocol options are limitless and only bound by the limits of your imagination. The exact programming will vary from person to person depending on their specific goals, but if you use the basics as a cornerstone and expand upon their use from there then you will have legs that not only look good, but perform as well.

One of the more common asthma myths is that someone with asthma cannot or should not exercise or

participate in sports. Nothing could be further from the truth. Exercise is or should be a part

of daily life. Children, teenagers, and adults with asthma should be able to enjoy any aspect of

life they choose, including hiking, biking, basket ball, ballet, soccer, gymnastics, and other

physical activities.

Many Olympic athletes who have asthma have won gold medals in a wide variety of sports, from

swimming to figure skating to track and field . Every professional sport has at least one present

or future hall of fame athlete who has asthma. Across the country, millions of people with

asthma, ftom the five-year-old soccer player to the eighty-five-year-old marathon runner, take

part in sports without being limited by their disease. They can enjoy, participate, and compete

in physical activities as long as they have their asthma under control.

Exercise-Induced Asthma

The most common form of asthma is exercise-induced asthma a slightly misleading term because

exercise doesn’t cause asthma.

Exercise can bring out symptoms because of the increased demands placed on a person’s breathing

while running, jumping, swimming, skating, skiing, or other forms of physical exertion.

When our bodies are at rest, we inhale and exhale a certain number of times at a certain volume.

As we breathe through our nose (the body’s “air treatment intake valve”), the air is warmed and

humidified before it gets to the lungs. When we exercise, our muscles need more oxygen and

produce more carbon dioxide than they do when we’re resting or inactive. Since we take in oxygen

and get rid of carbon dioxide by breathing, we have to increase our air exchange by breathing

deeper and faster while we exercise. We also breathe through our mouths instead of our noses so

we can move as much air as possible into and out of our lungs. When we breathe this way during

exercise, the air in our lungs is cooler and drier than usual.

Researchers who study exercise induced asthma believe that this cooler, drier air stimulates

inflammatory cells in our airways. Once stimulated, these cells release chemicals called

mediators. Some mediators make the airways swell or produce mucus, while other mediators irritate

the muscles that encircle the airways and make them tighten up. As a result, the airways become

narrow or constricted. The narrowed airways limit the amount of air that can come in or go out

right at the time when the body needs more air, not less. When oxygen delivery decreases and

carbon dioxide levels increase, the muscles tire more quickly, and the athlete with uncontrolled

asthma has to stop physical exertion.

In most cases, asthma symptoms brought on by exercise occur about five minutes after the exertion

begins. Chest tightness is a common first symptom, along with shortness of breath. The athlete is

usually forced to slow down or stop, and may bend forward at the waist to help force air out of

the lungs. Wheezing and coughing usually follow. The symptoms decrease with rest, but they may

come back when exercise is resumed.

Asked any woman and man you know if they would like to lose excess stomach fat and have a

well-toned flat stomach, I am sure the answer is a resounding “YES!”. Most men would dream to

have a firm and ripped six pack abs. And most women would dream to have a tight sexy stomach and

waistlines. All these are of course achievable with the right diet and exercise programs.

As you are doing physical activity, you are consuming energy measured in calories. When enough

amount of calories are depleted through exercise, your body will start to burn energy in the form

of fat stored in adipose tissue. Adipose tissue or fat is loose connective tissue, its main role

is to store energy in the form of fat.

There is a common myth that doing abdominal exercises alone can give you a six pack abs. But, the

truth is that you can’t ‘spot reduce’ your body fat as the fat burning process takes place

non-selectively; meaning that you can’t choose which fat deposits in your body you want to target

and burn off.

However, when you are targeting your exercises on the abs, you will build strength in that area

because of an increase in muscle mass. As a result, it keeps a strong layer of muscle that makes

the stomach looks trim and flat.

Exercises that target on abdomen have another positive effect too. Since the abdominal areas have

large muscles, and will consume considerably larger amount of energy, more energy need to be

supplied to move through the range of the exercise. As a result, more calories will be depleted

resulting in losing some excess body fat; which is good for weight loss.

There is simply no shortcut, supplement or drugs that can give you the ripped six pack abs and

sexy waistlines you want, it can only be done through proper diet and regular exercise. The

effect is also limited by gender, genetics and age. Some people gain weight more easily than

others.

Some people are lucky and are born with faster and more efficient metabolism, hence they are able

to burn more calories when they exercise. If you tend to gain weight easily, you really need to

pay attention on your diet, amount of food you eat and make sure you exercise for at least 1 hour

daily.

Here is a great warm up exercise that targets on your tummy:

Lie straight on your back, with your knees raised and put your hands at the back of your head.

Then, slowly lift your shoulders off the floor and hold for 30 seconds (don’t use your hands to

lift your head). You should feel the strain on your abs. Do this warm up for 10-15 minutes daily

and you will start to see a firm abs very soon.

An effective exercise to target the deltoid muscles, the behind the neck shoulder press is a less

common variation of the over head barbell press.

Whilst the behind the neck press being a very effective exercise, the exercise may prove to be an

unwise choice for anybody with shoulder flexibility issues. Some may find bringing the barbell to

no lower than ear level upon execution can be good at reducing the risk of shoulder issues

arising.

The front and side deltoid heads will be sufficiently targeted with the behind the neck press,

although stimulation to the rear deltoid head will be minimal.

The rep range 6-12 is commonly said to be a suitable rep range for anybody whos goal is to

increase muscle size and mass. This of course is not universal and it would be wise to experiment

with different rep and set ranges to see which regime seems to be the most effective for you.

Instructions:

Put the correct weight onto the barbell. Put on safety collars.
Take an overhand shoulder width grip, and take bar off rack. (or Clean off floor if you do not

have a rack)
Carefully place the barbell behind the neck, whilst keeping torso erect, and back straight.
Whilst keeping torso erect, press the bar upwards until arms are extending above.
Whilst keeping good body posture, slowly lower the weight back behind the neck.
Repeat for desired amount of repetitions

The military press is a popular shoulder pressing exercise which involves barbell over head

pressing whilst standing. This military press is sometimes the name given to some of the seated

shoulder pressing variations, but this is incorrect.

An exercise which has been around since man (and women) have lifted iron, the military press is a

popular shoulder exercise which has the bonus of trainers able to add some “cheat” to the

exercise as they reach the final repetitions of a set.

The military press is a difficult exercise to fully master to begin with, so starting with a

light weight and focusing on the execution if a wise choice for beginners.

The rep range 6-12 is commonly said to be a suitable rep range for anybody whos goal is to

increase muscle size and mass. This of course is not universal and it would be wise to experiment

with different rep and set ranges to see which regime seems to be the most effective for you.

Instructions:

Load bar with a suitable weight. Put on safety collars.
Take an overhand shoulder width grip, and take bar off rack (or Clean off floor if you do not

have a rack).
Carefully place the barbell just in front of your neck, whilst keeping torso erect, and back

straight.
Whilst keeping torso erect, press the bar upwards until arms are extending above.
Whilst keeping good body posture, slowly lower the weight back in front of the neck.
Repeat for desired amount of repetitions.

The seated shoulder press, as it names suggests, is an over head shoulder press which is seated

during the execution of the exercise. Being seated makes cheating or unwanted body movement less

likely, hopefully with the net result of increasing the intensity of the work placed upon the

deltoid muscles.

The stricter seated shoulder press will successfully recruit the front and side deltoid heads,

but will have minimal effect on the rear deltoid head. Being seated also has two further benefits

for some trainers. Being seated may relieve some trainers who have back issues as it allows for

greater back support compared to a standing shoulder press. Being seated also means the barbell

is lower to the ground during the exercise, making spotting by a training partner a lot easier.

The rep range 6-12 is commonly said to be a suitable rep range for anybody whos goal is to

increase muscle size and mass. This of course is not universal and it would be wise to experiment

with different rep and set ranges to see which regime seems to be the most effective for you.

Instructions:

Load bar with a suitable weight. Put on safety collars.
Take an overhand shoulder width grip, and take bar off rack (or Clean off floor if you do not

have a rack).
Carefully place the barbell just in front of your neck, whilst keeping torso erect, and back

straight whilst seated in a sit that has good back support.
Whilst keeping torso erect and back straight, press the bar upwards until arms are extending

above.
Whilst keeping good body posture, slowly lower the weight back in front of the neck.
Repeat for desired amount of repetitions.

Shoulder pressing is a very effective way of stimulating the deltoid muscles, specifically the

front and side deltoid heads. The dumbbell shoulder press is a great way of targeting the

shoulders in a isolateral way, meaning that each shoulder works independently of the other to

complete the movement. This has the benefit of each shoulder receiving equal workload, therefore

minimising the chance of imbalances in strength and muscle size.

An effective exercise for the front and side deltoid heads, the dumbbell press is not as

effective at targeting the rear deltoid head, and it would be wise to include some form of

exercise which stimulates the rear deltoid within your shoulder routine for completeness.

The rep range 6-12 is commonly said to be a suitable rep range for anybody whos goal is to

increase muscle size and mass. This of course is not universal and it would be wise to experiment

with different rep and set ranges to see which regime seems to be the most effective for you.

Instructions:

Find dumbbells that are of a suitable weight for you to manage.
Clean the dumbbells so that they are on each side of your shoulders, whilst keeping torso erect

and back straight.
Upper arms should be roughly inline with one another, i.e. perpendicular to the way you are

facing.
Whilst keeping torso erect and back straight, press the dumbbells upwards until arms are

extending above.
Whilst keeping good body posture, slowly lower the dumbbells.
Repeat for desired amount of repetitions.

A variation of the dumbbell shoulder press, the Arnold press is very much executed like a normal

dumbbell press but it also involves the internal rotation of the shoulders. The Arnold press

recruit’s the front and side deltoid heads very effectively, but stimulus to the rear deltoid

head will be minimal.

Dumbbells are sometimes preferred over barbell shoulder pressing exercises as they offer an

isolateral advantage. Each shoulder works independently of the other during the execution of this

exercise, thus resulting in equal workload for the muscles.

The rep range 6-12 is commonly said to be a suitable rep range for anybody whos goal is to

increase muscle size and mass. This of course is not universal and it would be wise to experiment

with different rep and set ranges to see which regime seems to be the most effective for you.

Instructions:

Find dumbbells that are of a suitable weight for you to execute the exercise.
Clean the dumbbells so that they are on each side of your shoulders, whilst keeping torso erect

and back straight.
Palms are facing towards the body at the start of the movement.
Whilst keeping torso erect and back straight, press the dumbbells upwards rotating arms whilst

extending the arms, so that the end position is palms facing away from the body.
Whilst keeping good body posture, slowly lower the dumbbells through the opposite movement.
Repeat movement for desired amount of repetitions.

To improve overall power and strength it would be wise to perform exercises which recruit a whole

host of muscle groups together, in an explosive manner. The shoulder push press is such an

exercise, improving upper body (specifically shoulder) power and strength.

The push press is very similar to the traditional standing barbell shoulder press, also known as

the military press. Where the two differ is at the bottom of the exercise, where during the push

press we perform a partial squat to generate more power and drive on the positive phrase of the

exercise. This technique takes some practicing, and it would be wise to practice with a low

weight to begin with.

This exercise is usually used to improve power and strength, and therefore used within a low

repetition range to reflect the goals.

Instructions:

Load bar with suitable weight. Put on safety collars.
Take an overhand shoulder width grip, and take bar off rack (or Clean off floor if you do not

have a rack).
Carefully place the barbell just in front of your neck, whilst keeping torso erect, and back

straight.
Whilst keeping torso erect, descend bending your knees and hip then explosively press the bar

upwards until arms are extending above. Move head back when pressing the weight upwards.
Whilst keeping good body posture, lower the weight back in front of the neck.
Repeat for desired amount of repetitions.