Understanding Progressive Overload Weight Training

Article by Emily Louisa

Understanding Progressive Overload Weight Training – Health – Fitness

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A commonly used method of weight training for building muscle and strength is called progressive overload. This involves forcing the muscles to lift heavier and heavier weight, thus forcing the muscles to become stronger and larger. Muscles will not normally become larger unless they are forced to do so by increasing the demands on them.

There are various ways to achieve progressive overload:Increase the amount of weight being lifted.Increase the number of repetitions in each set.Increase the number of sets you do per exercise.Decrease the amount of time you rest between sets.Increase the negative resistance.Negative resistance pertains to the returning of the weight to the starting point at which the next repetition will begin. For instance with curls, after you have lifted the weight, as you let it back down, this is the negative resistance. Positive resistance is the lifting of the weight, and negative resistance is the letting down of the weight. The speed at which you return to the starting point prior to starting the next repetition has a huge impact on the number of repetitions you do and the demand on the muscles.

If you return the weight in a very controlled and slow manner, you are working the muscle much harder than if you just let the weight drop and quickly start the next repetition. You will be doing fewer repetitions when you increase the negative resistance by letting the weight down more slowly.

It is important to realize that the the amount of weight you can lift, and the number of repetitions you are able to do are so dependent on how slowly you let the weight back down, and how long you rest between sets. Less rest time as well as increased negative resistance will lead to a reduction in the actual amount of weight you are lifting, but you are still progressively overloading and building your muscles. How well you breath during your workout is also a factor. You should be exhaling as you are lifting, and inhaling as you are letting the weight back down.

So you can increase the demands on your muscles in several ways. See what you like best and what you are able to tolerate. If you want to build muscle, but are in a hurry to get through your workout like me, then decrease the rest time between sets. You will still have an effective workout, but will save time by not resting for so long.

Be sure you are honestly working your muscles to the overload point with every set though, or else you are just wasting much of your time and effort. I finish each set by letting the weight down slowly to about the halfway point, then I hold it there as long as possible until I can’t hold it any longer and it just starts dropping no matter how hard I try to stop it.

How A Skinny, Long Distance Runner Gained 41 Pounds Of Shredded Muscle, And Became A Canadian Fitness Model Champion Using Some Very Unusual Muscle Building Tricks.

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Anaerobic Vs Aerobic – Understanding the Difference

The terms anaerobic and aerobic do not mean the same thing; there are major differences that can be identified between anaerobic and aerobic exercise. Anaerobic exercises are basically strenuous exercises that are implemented for the purpose of muscle strengthening. The latter forms of exercises are meant to be conducted in short, but intense intervals. Aerobic exercises are used to get oxygen to all of the muscles in the body and to increase one’s cardiovascular rate.

Anaerobic is a word that literally means “without or lacking oxygen,” while the word aerobic literally means “the inclusion of or with oxygen.” While aerobic exercises push oxygen through the body during exercise, anaerobic exercises do not rely on oxygen to produce energy. When it comes to aerobic exercises, the body will depend upon the use of a lot of oxygen: this, in turn helps to burn calories, to increase the heart rate, to increase the body’s circulatory processes, and to improve one’s metabolic rate. In contrast, anaerobic exercises are conducted in fast, brief sessions so that heavy amounts of oxygen are not used during the exercises performed.

While performing any type of aerobic exercise regimen, the individual purposefully sustains the aerobic activity so that a larger need for oxygen is generated by the body. While one is walking, running, jogging, or cycling, he or she will utilize oxygen in order to burn fat and the glucose in one’s body is used to produce ATP, otherwise known as adenosine triphosphate. The latter is needed by cells in every part of the human body for the purposes of transporting energy. Meanwhile, anaerobic exercises demand the use of Glycogen, which is derived from blood sugar levels in the body in order to produce energy.

Aerobic exercises are used to improve blood flow, to reduce blood pressure, to improve respiratory functioning, and to tone body muscles, to improve cardiovascular strength, as well as to improve upon the body’s red blood cell count. Anaerobic exercise is used for the purposes of bone strengthening, the prevention of muscular atrophy, to increase muscular power, and strength, to increase stamina and endurance, and to produce adequate muscle mass.

While aerobic exercises include things like walking, running, jogging, the use of a treadmill, and cycling as well as stair climbing, anaerobic exercises might include things like sprinting, lifting weights, and playing tennis. It is beneficial if one opts to unify the implementation of aerobic and anaerobic exercises in one’s regular workouts. Of course, deciding to do so should be approved by one’s physician first. It is also not recommended that one begin exercising with intense anaerobic exercises before getting the body used to aerobic forms of exercise.

Anaerobic exercises are not recommended for those individuals with muscle/joint injuries, for pregnant women, or for anyone that does not exercise on a fairly consistent and regular basis. In addition to an anaerobic and aerobic workout regimen, the right amount of sleep, the right amount of fluids, an adequate diet, and vitamin supplements are highly recommended.

Understanding Low Back Pain

Article by Aileen Norgell, MD

Low Back Pain in Adults

About 3 in 4 people have one or more episodes of low back pain. Most episodes soon ease and are not due to serious back problems. In most cases the usual advice is to keep active, and do normal activities as much as possible. Painkillers are helpful until the pain eases. Chronic (persistent) pain develops in some cases, and further treatment may then be needed.

Most of the lower back is made up from muscles that attach to, and surround, the spine. The spine is made up of many bones called vertebrae. The vertebrae are roughly circular and between each vertebra is a ‘disc’. The discs are made of strong rubber-like tissue which allows the spine to be fairly flexible. Strong ligaments also attach to adjacent vertebrae to give extra support and strength to the spine. The various muscles that are attached to the spine enable the spine to bend and move in various ways.

The spinal cord, which contains the nerves that come from the brain, is protected by the spine. Nerves from the spinal cord come out from between the vertebrae to take and receive messages to various parts of the body.

What are the types of low back pain?

Simple low back painThis is the most common type. About 19 in 20 cases of acute (sudden onset) low back pain are classed as ‘simple low back pain’. (It is sometimes called ‘non-specific’ low back pain.) Simple low back pain means that the pain is not due to any underlying disease that can be found. In some cases the cause may be a sprain (an over-stretch) of a ligament or muscle. In other cases the cause may be a minor problem with a disc between two vertebrae, or a minor problem with a small ‘facet’ joint between two vertebrae. However, these causes of the pain are impossible to prove by tests and so it is often impossible for a doctor to say exactly where the pain is coming from, or exactly what is causing the pain.

Sometimes a pain may develop immediately after you lift something heavy, or after an awkward twisting movement. Sometimes you can just wake up with low back pain.

Simple does not mean that the pain is mild – the pain can range from mild to very bad. Typically, the pain is in one area of the lower back, but sometimes it spreads to the buttocks or thighs. The pain is usually eased by lying down flat, and is often made worse if you move your back, cough, or sneeze. So, simple back pain is ‘mechanical’ in the sense that it varies with posture or activity.

Most bouts of simple low back pain improve quickly, usually within a week or so. In about 3 in 4 cases, the pain has either gone or has greatly eased within four weeks. In about 9 in 10 cases the pain has gone or has greatly eased within six weeks. However, once the pain has gone it is common to have further bouts of pain (recurrences) from time to time in the future. Also, it is common to have minor pains ‘on and off’ for quite some time after an initial bad bout of pain. In a small number of cases the pain persists for several months or longer (chronic back pain).

Nerve root painThis occurs in less than 1 in 20 cases. This means that a nerve coming from the spinal cord is irritated or pressed on. (This is often referred to as a ‘trapped nerve’.) You feel pain along the course of the nerve. Therefore, you may feel pain down a leg to the calf or foot, and the pain in the leg or foot is often worse than the pain in the back. A common example is ‘sciatica’. This is where a main nerve to the leg, the sciatic nerve, is irritated or pressed on.

Nerve root pain can range in severity from mild to very bad. Like with simple low back pain, nerve root pain is often eased by lying down flat, and is often made worse if you move your back, cough, or sneeze. The irritation or pressure on the nerve may also cause pins and needles, numbness or weakness in part of a buttock, leg or foot.

The cause of the irritation or pressure on a nerve may be due to inflammation caused by a ligament or muscle sprain. A ‘slipped disc’ is another well known cause. (A disc does not actually ‘slip’. What happens is that part of the inner softer part of the disc bulges out (prolapses) through a weakness in the outer harder part of the disc. The prolapsed part of the disc can press on a nerve nearby. Other less common conditions can press on a nerve to cause nerve root pain.

Less common causes of low back painArthritis (inflammation of the joints) of the spine sometimes causes back pain. Osteoarthritis is the common form or arthritis and usually occurs in older people. Ankylosing spondylitis is another form of arthritis that can occur in young adults and causes pain and stiffness in the lower back. Rheumatoid arthritis may affect the spine, but you are likely to have other joints affected too.

Various uncommon bone disorders, tumors, infections, and pressure from structures near to the spine occasionally cause back pain. (Less than 1 in 100 cases of low back pain.)

How can I tell what type of back pain I have?

Most cases of low back pain that develop suddenly (acutely) are due to simple low back pain. Many people just ‘get on with it’ and treat it themselves – and indeed most get better quickly. However, if in doubt, see your doctor for a check-over and advice.

As a general guide, if any of the following occur then it may indicate that it may not be simple low back pain, and there may be a more serious underlying cause such as a nerve root problem, or another disorder. Therefore, tell a doctor if you have any of the following.

* The pain first develops under the age of 20 years or over the age of 55 years. * Constant back pain that is not eased by lying down or resting. * Pain travels to the chest, or is higher in the back behind the chest. * If the pain developed gradually, and slowly gets worse and worse over days or weeks. (Most cases of simple low back pain occur acutely, that is, suddenly.) * In addition to back pain, you have: o Weakness of any muscles in a leg or foot. o Numbness (lack of feeling) in part or parts of a buttock, around the anus, or in a leg or foot. o Problems with your bladder or bowels such as not being able to pass urine or loss of control (incontinence). o Weight loss, fever, or if you feel generally unwell. o Recent history of violent trauma or injury to the back. o You have or have had a cancer of any part of the body. o You have taken steroid tablets for more than a few months. o If you have a poor immune system. For example, if you are on chemotherapy or have HIV/AIDS. * If you are unsure about any symptom.

Cauda equina syndrome – rare, but an emergencyCauda equina syndrome is a particularly serious type of nerve root problem. This is a rare disorder where the nerves at the very bottom of the spinal cord are pressed on. This syndrome can cause low back pain plus: problems with bowel and bladder function (usually unable to pass urine), numbness in the ‘saddle’ area (around the anus), and weakness in one or both legs. This syndrome needs urgent treatment to preserve the nerves to the bladder and bowel from becoming permanently damaged. See a doctor immediately if you develop these symptoms.

Do I need any tests?

Your doctor will normally be able to diagnose simple low back pain or nerve root pain from the description of the pain, and by examining you. In most cases, no tests are needed. For example, x-rays or scans of the back are not helpful and do not show anything abnormal if you have simple low back pain. Also, if you have sudden onset nerve root pain, and symptoms begin to improve over the next few weeks, then no tests are needed.

Tests such as x-rays or scans may be advised if nerve root pain persists or is severe, or if another serious cause of the pain is suspected.

What are the treatments for simple low back pain?

The following advice and treatment is commonly given for a sudden ‘acute’ bout of simple low back pain. Most people recover quickly.

Initially, rest if the pain is severe, then when you are able,exercise and keep going.Continue with normal activities as far as possible. This may not be possible at first if the pain is very bad. However, move around as soon as possible, and get back into normal activities as soon as you are able. As a rule, don’t do anything that causes a lot of pain. However, you will have to accept some discomfort when you are trying to keep active. Setting a new goal each day may be a good idea. For example, walking around the house on one day, a walk around the block the next, etc.

In the past, advice had been to rest until the pain eases. It is now known that this was wrong. You are likely to recover more quickly and are less likely to develop chronic (persistent) back pain if you keep active when you have back pain rather than rest a lot. Also, sleep in the most naturally comfortable position on whatever is the most comfortable surface. (Advice given in the past used to be to sleep on a firm mattress. However, there is no evidence to say that a firm mattress is better than any other type of mattress for people with low back pain.)

MedicationIf you need painkillers, it is best to take them regularly. This is better than taking them ‘now and again’ just when the pain is very bad. If you take them regularly the pain is more likely to be eased for much of the time and enable you to exercise and keep active.

* Acetaminophen is often sufficient if you take it regularly at full strength. * Anti-inflammatory painkillers. Some people find that these work better than acetaminophen. They include ibuprofen which you can buy at pharmacies or get on prescription. Other types such as diclofenac or high dose naproxen need a prescription. Some people with asthma, high blood pressure, kidney failure, or heart failure may not be able to take anti-inflammatories. * A stronger painkiller such as codeine is an option if anti-inflammatories do not suit you, or do not work well. Codeine is often taken in addition to acetaminophen. Constipation is a common side-effect from codeine. This may make back pain worse if you need to strain to go to the toilet. To prevent constipation, have lots to drink and eat foods with plenty of fiber. * A muscle relaxant is sometimes prescribed for a few days if the back muscles become very tense and make the pain worse.

Physical treatmentsSome people visit a physiotherapist, chiropractor, or osteopath for manipulation and/or other physical treatments. It is debatable whether physical treatments would help all people with acute simple low back pain. However, physical treatments provide some short-term comfort and hasten recovery in some cases.

Other treatmentsTreatment may vary, and the situation should be reviewed by a doctor if the pain becomes worse, or if the pain persists beyond 4-6 weeks, or if symptoms change. Other pain relieving techniques may be tried if the pain becomes chronic (persistent).

What are the treatments for back pain other than simple back pain?

Nerve root painIn many cases, the treatment is the same as that described above for simple low back pain. Nerve root pain often eases and resolves over a few weeks. Physical treatments such as spinal manipulation may provide some short-term comfort and hasten recovery in some cases. Some people with persistent back pain that is caused by prolapsed disc pressing on a nerve may benefit from an operation.

Other causes of back painTreatments depend on the underlying cause. For example, pain caused by types of arthritis may be treated by various anti-arthritis medicines.

Can further bouts of back pain be prevented?

Evidence suggests that the best way to prevent bouts of low back pain is simply to keep active, and to exercise regularly. This means general fitness exercise such as walking, running, swimming etc. There is no firm evidence to say that any particular ‘back strengthening’ exercises are more useful than simply keeping fit and active. It is also sensible to be ‘back aware’. For example, do not lift objects when you are in an awkward twisting posture.

In summary – some points to remember

* Acute low back pain is usually not a serious condition – even if the pain is bad. * Most people recover quickly – often within a week or so. * Stay as active as possible and return to normal activities as soon as possible, including work. People with back pain who get active, and back to normal activities as soon as possible (including work) are likely to recover more quickly and are less likely to develop chronic (persistent) back pain compared to those who rest and do little exercise. * If the pain is very bad, you may have to rest in bed for a day or so – but get active as soon as possible. Begin slowly and be cautious. Bed rest does not promote recovery. You need to get your muscles going again rather than let them stiffen up by resting. * You may have to put up with some pain while initiating normal activities. * Painkillers taken regularly will ease pain while you are getting back to normal activities. * See a doctor if the pain gets worse, or persists more than 4-6 weeks, or if you develop any worrying symptoms (which are listed above).

Understanding The Several Opportunities That Are Related To Kettlebell Weights

Article by Connor Quinn

For the individual that is knowledgeable of workout regiments, it is common knowledge to see how exercises breakdown to cardio and weight lifting. While cardio exercises are usually easy to achieve, many people come to the assumption that current weight lifting tools are rather lacking. Stationary machines assist to target a single muscle but that is also limited to a single motion which could be unnatural and hinder muscle growth. Free weights provide more motion with the person’s workout; though it still is restricted in motion as a result of the poor design of traditional free weights. This weakness in design has created a demand for an efficient and effective weight lifting device and kettlebell weights have answered the call.

When a person utilizes kettlebell weights they are using kettlebell workouts which have revealed to provide individuals with an improved workout experience. This improved workout experience assists increase the building of muscle and works out multiple muscles with each rep rather than the focus on a single muscle.

Kettlebell workouts might include many of the conventional motions that are found with present free weights and the increase in results is found in the one of a kind design associated with kettlebell weights. Rather than having the handle centered in the center of the weight like with conventional free weights, kettlebell weights have a handle raised over the weight. This large raised handle features a curved handle and a comfort grip which would allow an increased choice of motion directly impacting the number of muscles you utilize in your kettlebell workouts.

For the person who recognizes the benefits which are linked with kettlebell weights they would discover a unique opportunity linked to finding kettlebells for sale. Many gyms have recognized the advantages of kettlebell weights but the transition and cash found with filling gyms is time consuming. Though this high demand for kettlebells for sale have inspired several businesses to invest in this one of a kind chance as a business venture. For the buyer of kettlebell weights this quick boost in kettlebell weights resources has aided to create a wide selection of rates and pricing options. As competition for kettlebells for sale grows, the cost on the product decreases, creating a one of a kind possibility for the individual that is trying to take advantage of the kettlebell weights opportunity.

So how could an individual interested in kettlebell workouts tap into these advantageous opportunities. The first step is to identify a reliable resource which can aid you in increasing your knowledge of the good and the possibilities. The resources ought to educate you on the several kettlebell weights available to the person and the kettlebell workouts available with those goods. In addition, finding a resource that helps in finding kettlebells for sale is also essential.

www.kettlebellathleticsblog.com One of the most frequently asked kettlebell training questions is “What weight do I start with?” i hope this guide helps.

Understanding The Different Terms In Aerobics

Article by Cindy Heller

Aerobics is a type of physical exercise. It combines periodical exercise with stretching and strength. The purpose is for improving all elements of health. Aerobics bluntly means with oxygen. Oxygen is the major fuel that is used to sustain bulky muscle motion over long periods of time.

Since 1970, Aerobics has become more and more popular. Aerobics can involve many kinds of exercises, sports. Below are all the popular aerobics activities related information that can help you find any knowledge you need.

Step Aerobics

Today, in the worldwide, Millions of people are practicing step aerobics. The reason for its popularity may be it is easy to access. It is a method of providing the exerciser with a notable aerobics workout that also does not need complex equipment and nor does it need a big space. The only real requirement for step aerobics should be a flat surface and a step.

Step aerobics aims to enhance the consumption by the body of the quantity of oxygen consumed whereas step aerobics tries to build towards reaching the same goals through more intensive workouts.

Choreography Aerobics

Aerobics Choreography is also one of the most popular aerobics exercise program. It is involving quick stepping patterns that are performed to associated music with an instructor providing the required instructions. The aerobics activity grew fast and peaked in the 1980s.

There are two kinds of group choreography aerobics exercise: Freestyle and Pre-choreographed. It attracted some famous public person like Jane Fonda and Richard Simmons, they even created their own videos and television shows to promote their exercises.

Water Aerobics

Water aerobics transform many body rhythmic movements and dance steps be completed in the water. There are advanced programs as well as beginning programs teach the participants to perform arm or leg activities in different combinations.

The water aerobics often use some equipments, this is very useful in improving the exercise performance. Many people all over the world have realized that water exercising and, in particular water aerobics exercise, can greatly help them improve their health as well as quality of life.

Chair aerobics

By practicing an alternative called chair aerobics, persons with diabetes can benefit from such aerobic exercise. Those performing chair aerobics will have a chance to stay off of their feet and still receive the same intensity as normal aerobics. Some chair exercises like this require more effort than the regular aerobics so you are getting more out of what you practice.

Kickboxing Aerobics

Aerobics and kick boxing is a new concept for physical exercise. Literally it means aerobics and kick boxing are being combined to form a new method in exercise. It is also a kind of combination with west and east. Westerner invented aerobics in 1970. Asian invented martial art more than a thousand years ago.

Chinese martial art is the ancestor of kickboxing. Kickboxing is a small part of copy from Chinese martial art. Other Asians simplified this part and finally become modern kick boxing.

Low Impact Aerobics

With low impact aerobics, you can take your time to discover and build your heart’s strength. It is different with running or weight lifting – intense movements that can harm you. Instead, it involves graceful exercising routines that need you to focus on the movement at hand. The movements are not difficult, but the repetitiveness can provide great benefits for your health.

Aerobics Clothes

When picking out aerobics clothes, it is preferable to wear several light layers of clothing instead of having one heavy cloth layer. The reason is the clothing layer that touches the skin should be able to absorb dampness. Like T-shirts and sweatshirts that are worn along with tights or drawstring pants are ideally apposite for aerobic exercise. Appropriate aerobics clothes will certainly help one enjoy their workout program.

Aerobics Music

A quantity of these aerobics music albums feature perfect 32 count and, with the skill to flawlessly edit the music, it would in this manner allow the user to get the energy and diversity that they need by choosing selections that will go a long way in suiting the musical tastes of everyone and that includes people of all age groups.

Aerobics Career

Being an aerobics instructor isn’t as difficult as you may think. Many aerobics instructors are just form former aerobics students. Aerobics classes are extraordinary ways to remove weight while having fun. There aren’t many exercise methods that can gain the same thing.

Aerobics Action!

You may have always wanted to lose the unwanted pounds. Attending an aerobics class can achieve you purpose and also can be fun. It’s easy to find an aerobics class for yourself. There are fitness centers universally and there’s usually bound to be one year.

Checking the local newspaper, paying attention to TV advertisement, or check the yellow pages, you will find a fitness club close to you.

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Anaerobic Vs Aerobic – Understanding the Difference

The terms anaerobic and aerobic do not mean the same thing; there are major differences that can be identified between anaerobic and aerobic exercise. Anaerobic exercises are basically strenuous exercises that are implemented for the purpose of muscle strengthening. The latter forms of exercises are meant to be conducted in short, but intense intervals. Aerobic exercises are used to get oxygen to all of the muscles in the body and to increase one’s cardiovascular rate.

Anaerobic is a word that literally means “without or lacking oxygen,” while the word aerobic literally means “the inclusion of or with oxygen.” While aerobic exercises push oxygen through the body during exercise, anaerobic exercises do not rely on oxygen to produce energy. When it comes to aerobic exercises, the body will depend upon the use of a lot of oxygen: this, in turn helps to burn calories, to increase the heart rate, to increase the body’s circulatory processes, and to improve one’s metabolic rate. In contrast, anaerobic exercises are conducted in fast, brief sessions so that heavy amounts of oxygen are not used during the exercises performed.

While performing any type of aerobic exercise regimen, the individual purposefully sustains the aerobic activity so that a larger need for oxygen is generated by the body. While one is walking, running, jogging, or cycling, he or she will utilize oxygen in order to burn fat and the glucose in one’s body is used to produce ATP, otherwise known as adenosine triphosphate. The latter is needed by cells in every part of the human body for the purposes of transporting energy. Meanwhile, anaerobic exercises demand the use of Glycogen, which is derived from blood sugar levels in the body in order to produce energy.

Aerobic exercises are used to improve blood flow, to reduce blood pressure, to improve respiratory functioning, and to tone body muscles, to improve cardiovascular strength, as well as to improve upon the body’s red blood cell count. Anaerobic exercise is used for the purposes of bone strengthening, the prevention of muscular atrophy, to increase muscular power, and strength, to increase stamina and endurance, and to produce adequate muscle mass.

While aerobic exercises include things like walking, running, jogging, the use of a treadmill, and cycling as well as stair climbing, anaerobic exercises might include things like sprinting, lifting weights, and playing tennis. It is beneficial if one opts to unify the implementation of aerobic and anaerobic exercises in one’s regular workouts. Of course, deciding to do so should be approved by one’s physician first. It is also not recommended that one begin exercising with intense anaerobic exercises before getting the body used to aerobic forms of exercise.

Anaerobic exercises are not recommended for those individuals with muscle/joint injuries, for pregnant women, or for anyone that does not exercise on a fairly consistent and regular basis. In addition to an anaerobic and aerobic workout regimen, the right amount of sleep, the right amount of fluids, an adequate diet, and vitamin supplements are highly recommended.

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