Great Supplements For Each Training Objective

Submitted by vanderbilt,

Listed below is part one of a non exhaustive list of supplements for each of the following training objectives. Many of them have overlapping purposes, but are great knowledge for the world of health and fitness.

1. To Lose Fat

- DHEA
- Energy drinks (long-chain glucose polymers)
- Bifido bacteria
- Meal replacement drinks with balanced micro- & macronutrients from high grade sources
- Coffee (caffeine)

2. To Get Stronger

- Branched Chain Amino Acids (BCAA’s)
- Protein drinks with eggs or whey
- Ornithine alphaketoglutarate (OKG)
- Insulin-like growth factors (Colostrum)
- L-Glutamine

3. To Build Muscle Mass

- Creatine Ethyl Ester
- Protein drinks with eggs or whey
- Branched Chain Amino Acids (BCAA’s)
- Medium Chain Triglicerides (MCT Oil)
- Insulin-like growth factors (Colostrum)
- Arginine

4. For Aerobic Energy

- Energy Drinks
- Inosine
- Dimethylglycine (DMG)
- Coenzyme Q-10 (CoQ10)
- Lactic Acid Buffers (like baking soda)

5. For More Rapid Post-Exercise Recovery

- Creatine Ethyl Ester
- Branched Chain Amino Acids (BCAA’s)
- L-Glutamine
- Immune Boosters
- White Willow Bark
- Siberian Ginseng

I hope this list can come in handy when determining the right products for your fitness routines and lifestyles.

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The Best and Worst Sex Foods

Submitted by nikegirl24,

Now who would have thought that something as simple as food could increase or decrease the benefits of sex? Low and behold we have found the foods that will improve your sex drive or at least turn your partner on.

For him: What foods get the male blood flow going?

1. Soluble Fiber and Antioxidants: These two edibles are the most reliable sources of circulation enhancers and can help bring on erections easily.

Soluble fiber helps cholesterol flow through the digestive system before it is broken down and absorbed into your arteries’ walls. This keeps the circulation of blood flowing allowing it to reach those parts down below much quicker and easier.

Antioxidants on the other hand are known to attack free radicals in the body, before nitric oxide levels decrease. Nitric oxide helps to deliver oxygen to the blood therefore the higher the level of nitric oxide the better the overall blood flow. Some great antioxidants to try out are any type of berries including: blueberries, raspberries and cranberries, as well as broccoli, tomatoes, and sweet potatoes.

2. Scents of Cinnamon Buns, Pumpkin Pie, Doughnuts, and Black Licorice: Scents for men have the ability to rev their engines. Researchers believe that scents evoke a nostalgic memory to keep men relaxed and become more aware of sexual cues. After a neurological study done with 25 medical students monitoring penile blood flow, researchers found using a wide range of scents that cinnamon buns ranked number one for activating the sexual senses in a male. Pumpkin pie, Doughnuts, and Black Licorice also ranked fairly high on the list to name a few.

For her: What foods get the female hormones going?

1. The 3 C’s - Caffeine, Calcium, and Chocolate:

Caffeine: Even a small caffeine buzz can help increase blood flow to the genitals, making nerve endings easy to access and stimulate.

Calcium: is also known to increase blood flow in the body especially for women.

Chocolate: this sweet has a ton of chemicals that can help lighten your mood – including anadamine, and phenylethylamine, which help produce an amazing euphoric feeling.

2. Cranberry Juice: This life saver can really help keep your sex life safe. Twenty percent of women suffer from urinary tract infections in the world today. Urinary tract infections are caused by bacteria from sex being pushed up into the bladder, and can further cause kidney infections. You can rid yourself of this risk though, by drinking half a cup of (unsweetened) cranberry juice each day. Researchers have proven that cranberry juice can help prevent the risk of urinary tract infections by thirty four percent.

For Both: What foods get both men and women going?

1. Egg Mcmuffin: A bacon and egg Mcmuffin may seem like a very unhealthy meal choice, but for sex this food combination is very beneficial. It contains zinc which helps keep the woman lubricated and the ingredient that the man needs to produce semen. It also contains a B vitamin that helps trigger explosive sneezes and orgasms.

2. Ants on a Log (Celery, Peanut Butter, and Raisins): This is a great snack for both sexes.

Celery is packed with androstenone and androstenol; two pheromones that can help men attract women like the plague. Every time you crunch on celery these odor molecules are released that help to boost arousal.

Peanut butter, containing nuts with mono-unsaturated fats, are a well known source of arginine – an amino acid that helps produce blood flow. Men that eat healthy fat found in nuts are also known to have high amounts of testosterone.

Raisins are packed with lignans, which are phytoestrogens that balance women’s hormone levels. They are also a source of antioxidant which helps increase blood flow down below. 

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Workout Nutrition

Submitted by ma003,

You’re eating six meals a day, getting the right balance of macronutrients everyday, and you’re making strides toward a chiseled mid-section…but you feel like you’re missing something. You’re six pack is there, but it isn’t as defined as you had hoped for. What will give you that extra push toward vein-popping abdominals? The answer may be as simple as peri nutrition.

Peri Nutrition consists of what you consume before, during and after your workout. Why is this so important? When you spike your insulin, your body becomes more anabolic right? Right. “But I thought spiking my insulin can lead to fat storage!” you say. You’re right…it can. That is why we want to spike it around the time of our workout, when we will be training and utilizing “the spike.” We also want to decipher which type or workout we will be doing. The rate of energy released during an insulin spike depends on which type of carbohydrate is consumed. For example, endurance workout (distance running), complex carbohydrates are ideal because they release energy at a slower rate. For a quick, high-intensity workout (weightlifting), simple carbohydrates are more beneficial for a spike.

For those of you that do not train in the mornings, here is a little side note: Not only is it best to spike your insulin before (pre) and during (para) the workout, it is also imperative to spike you insulin in the morning to take your body from a catabolic state to an anabolic state. While you were dreaming about supermodels, Santa Claus and gumdrops you’re body can enter a catabolic state because you are going without food for about 8 hours. Your job it is to put this to a halt! This can be done upon awakening with a meal consisting of protein, a combination of complex carbohydrates and simple carbohydrates. Break-the-fast…get it? Moving on…

There are many ways to spike your insulin properly and I will show you how. I will even take it one step further and give options for those on a budget.

Let’s get to it…

Pre-Workout

You will want to have a solid protein/carbohydrates/little fat meal about 1.5-2 hours prior to training. This will start the “spike” at a slow and steady climb. The small amount of fat and fiber in this meal can curb the spike so it’s not so high.

A perfect meal would be (depending on your needs):
rolled or steel-cut oats
mixed berries
1 tbsp of all natural peanut butter
1 scoop of whey protein.

About 30 minutes prior to training (1-1.5 after the solid meal) begin sipping a liquid protein/BCAA/EAA drink that contains a solid array of carbohydrates. The ratio should be 1:1 or 2:1 carbohydrates to protein.

On a budget
Whey protein mixed with Gatorade (or any sports drink)

Money Ain’t a Thang
Liquid Amino Acid Supplement (Controlled Labs Purple WrAATH)
Waxy Maize
L-Arginine

Para Workout

Continue to sip this throughout your workout. This will insure a steady release of insulin throughout and keep your glycogen levels from rapidly depleting. The combination of amino acids/protein is necessary so that they can be shot gunned right into your muscle fibers, which will contribute to a speedy recovery and induce growth.

On a budget
Whey protein mixed with Gatorade (or any sports drink)

Money Ain’t a Thang
Purple WrAATH (Controlled Labs)
Waxy Maize (unflavored)

Post Workout

If all of the above was done properly a simple whey protein shake with 5 grams of creatine and BCAAs of your choice should really be all youneed within 30 minutes of completing your workout. If your goal is fat loss you can take it as a stand alone without any carbohydrates. If you are looking to pack on some mass, add in some carbohydrates, with the same 2:1 ratio. If you wish you can taper it to 1:1 ratio.

On a budget
Whey protein (generic brand)
2 Bananas, or 2 rice cakes, etc. (or any simple carbohydrate)

Money Ain’t a Thang
Hydrolyzed Whey Protein (Optimum)
Waxy Maize (unflavored)
Creatine
L-Glutamine

The reason why the supplements mentioned above can be mixed into a liquid are to insure rapid delivery with minimal delay. Your muscles need this to perform before a workout and your muscles are screaming for this during and after a workout. As mentioned before, this will aid in faster recovery which will in turn promote muscle growth.

The fitness world is a constantly evolving industry. Peri nutrition is a fairly new concept in the bodybuilding and fitness world. The purpose of it is to keep insulin high when it is most beneficial and when your body is most anabolic, which is before and during a workout. It has been a misconception that after a workout a hefty serving of carbohydrates is necessary…it isn’t! If you spike your insulin before and during you workout, then there isn’t much of a need for it after. A protein shake should suffice until your next solid meal.

Last, but not least…be sure to consume a solid meal consisting of protein and carbohydrates about 1-1.5 hours after your post workout supplementation. A healthy serving of lean chicken and a sweet potato will do the trick. This will prevent a crash in insulin and provide your body with the protein and carbohydrates your body needs to build those rock abs!

Now get to it and take it to the next level! Good Luck!

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Importance of Supplements and Maintaining Vision Health

Submitted by nutricap labs editorial team,

What's the biggest health fear facing Americans today? According to a survey done by the American Foundation for the Blind, most Americans fear loss of vision even above the fear of getting cancer, heart disease, diabetes, HIV or any other life-threatening health problem. The national poll revealed that age-related blindness or low vision is the topmost fear because it incapacitates people from living a normal life and increases dependency levels.

Apparently, this fear is real and is the major factor driving the growth of the vision health supplement industry. Over the years, the sale of vision health supplements has grown dramatically, largely supported by America's teeming population of senior citizens.

A report in the November 2009 issue of U.S. Eye Health Ingredients, interest in vision health nutritional supplements is backed by America's rapidly rising aging population. Americans over 65 are particularly affected by common eye diseases such as age-related macular degeneration, glaucoma, cataracts and diabetic retinopathy Statistics from the Administration of Aging show that by the year 2030, 20 percent of the American population, will be over 62. Next year the oldest baby boomers will turn 65. This is indeed, a brimming consumer market for vision health supplement manufacturers.

Nutritional Supplements - an Increasingly Popular Consumer Option

The importance of supplements has been gaining unprecedented interest since 1994 when the Dietary Supplement Health & Education Act (DHEA) allowed nutritional supplement labels to describe specific health benefits to ingredients in nutritional products. Since then, the industry has been providing targeted nutrients which address key health conditions meeting the needs of a wide body of consumers looking for natural solutions. The recent regulations to the dietary supplement industry have served to re-enforce high quality standards and thus boost the respectable image of nutritional supplements. Consumer usage of nutritional supplements is expected to rise as research widens and validates the efficacy of certain nutrients and herbs for specific health conditions.

Nutrients and Herbs Addressing Vision Health

Various herbs, vitamins, minerals and other nutrients have been intensively researched for their role in supporting vision health, especially age-related macular degeneration, glaucoma, cataract, night blindness and low vision. Herbs and nutrients have also been identified to address issues such as dry eyes and eye fatigue. Eye fatigue is often caused by modern living which involves long hours in front of visual display terminals.

According to the American Optometric Association (AOA), vital nutrients essential for supporting vision health are lutein, zeaxanthin, essential fatty acids, zinc, Vitamin C and Vitamin E. Other important nutrients and herbs include Vitamin A, Vitamin B2, selenium, copper, N-Acetyl Cysteine, astaxanthin bilberry extract, eyebright and lycopene.

According to Frost & Sullivan, opportunities in the American market are open for eye health nutrients such as zeaxanthin, bilberry extracts, lutein, beta-carotene and astaxanthin. Analysts predict the nutrient, lutein, to grow at a volume of 6 per cent. Zeaxanthin is predicted to have a 9 percent growth rate.

Vision health supplements can be manufactured in various delivery forms such as tablets, capsules, softgels, liquids, powders and also include homeopathic eye drops.

Vision Health Supplements – Growing Market

According to Functional Ingredients, the US eye health ingredients market was worth $138 million n 2008, and is predicted to grow annually at the rate of 5 percent. The CAGR from 2008 to 2015 is forecast at 5.3 percent.

The National Eye Institute estimates that there are 3.3 million Americans who are 40 years or older suffering from low vision or blindness. These numbers are expected to increase to 5.5 million in 2020 as more baby boomers reach the ranks of senior citizenship.

Nutritional supplements are fasting gaining consumer trust. Combined with the expanding population of aging baby boomers the nutritional vision health market is certainly at the threshold of burgeoning expansion and growth. 

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Steps for Keeping Your Knees Healthy

James A. Peterson, Ph.D., FACSM

1. Warm-up and stretch before exercising. Warming up and stretching can help the knee joint in many ways, including increasing the circulation of the blood and lymph fluid into and out of joint structures and the adjacent soft tissues and ensuring that the muscles and the ligaments attendant to the knee joint are not too tight. As a result, tension on the tendons is reduced, and pressure on the knee is relieved.

2. Develop muscle balance. Strengthen the muscles of the lower body to reduce the amount of force that goes through the knees. Make sure that you maintain an appropriate muscle balance between the quadriceps and hamstrings (i.e., a 3-to-2 strength ratio is recommended) to provide an improved level of stabilization and strength for the knee joint.

3. Avoid doing too much exercise. Some individuals hurt their knees because of the overuse syndrome. Simply stated, cumulatively, they place excessive demands on their knees.

4. Avoid sudden increases in the intensity of exercise. Allow your body to gradually and progressively adapt to the demands that you impose on it. Doing too much too soon can injure your knees. Keep in mind that some actions that alter intensity level are not as obvious as others. For example, changing your approach to exercising (i.e., running hills instead of jogging on a flat terrain) may unduly increase your level of intensity.

5. Protect your feet. Your feet (particularly how and where they strike the ground when exercising) can have a profound effect on your knees. In this regard, two of the most meaningful actions you can undertake are to wear shoes that fit properly and provide adequate cushioning and to immediately take care of any foot problem (e.g., blisters) that occurs.

6. Vary the mode of exercise. Using several exercise modalities keeps you from repeatedly stressing the same bones and muscle groups, thereby keeping the orthopedic stress on your knees to a minimum.

7. Be conscious of possible load forces on your knees when choosing your exercise mode. Whenever possible, avoid engaging in an exercise modality that places unduly high impact forces on your knees (i.e., running stadium stairs, running downhill, etc.).

8. Use exercise equipment properly. Improper use of exercise equipment can cause knee problems. For example, if you exercise on a stationary bike, check the position of the pedal crank relative to the seat post. If the crank is not relatively close to the seat post, you will place undue stress on your knees while exercising.

9. Keep your weight down. Maintaining an appropriate level of weight can reduce the stress on your knees. Excessive weight can increase your risk of degenerative conditions, such as osteoarthritis of the knee.

10. Listen to your body. Pain is your body's signal that you may be placing too much stress on your knees. Reducing or stopping whatever is causing the stress is the primary step in ensuring that your actions don't lead to a more serious injury.


James A. Peterson, Ph.D., FACSM, is a freelance writer and consultant in sports medicine. From 1990 until 1995, Dr. Peterson was director of sports medicine with StairMaster. Until that time, he was professor of physical education at the United States Military Academy.

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Health benefits of Organic Flax Seed Oil

Submitted by pboal,

Flax seed oil also known as Linseed oil is highly recommended for general wellbeing and for whole body nutrition and is considered to be nature’s richest source of omega-3 fatty acids

Omega 3 fatty acids are needed for the health of almost all body systems. Flax Seed Oil contains omega-6 and omega-9 essential fatty acids, B vitamins, potassium, lecithin, magnesium, fibre, protein, and zinc and also provides approximately 50% more omega-3 oils than what you could get from taking fish oil.

Studies show that Omega-3 fatty acids found in Flax Seed oil help lower cholesterol. The EFA’s are also known to help protect the body against high blood pressure, inflammation, water retention and lowered immune function.

Flax Seed oil is known to reduce the risk of cancer, due to the high content of lignan in it. Research suggests that populations with a large amount of lignan in their diet show fewer incidences of cancer, especially colon and breast cancer.

Flax Seed oil is also known to help to lower cholesterol, protect against heart disease, promote the growth of healthy hair and nails, improve absorption of calcium, and help increase the metabolic rate, making it good for weight loss.

Flax Seed oil is also known to be helpful in the treatment of Eczema, Psoriasis, and Dandruff and can relieve some cases of Premenstrual Syndrome (PMS) in females.

Unfortunately, our current diets do not come close to meeting our daily EFA (essential fatty acids) requirements. It’s recommendable to take Flax Seed in oil form rather than capsule form, as about 10 -15 capsules makes for the recommended amount which is just short of 1 tablespoon of Flax Seed oil. The best way to ingest this is by adding it to your shake or smoothie to disguise the taste, although the taste according to many is not that bad and almost nutty.

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Exercises To Improve Leg Power and Speed

Submitted by JohnStyles,

If you happen to play a sport that benefits from leg power (try to find one that doesn't – it isn't easy), you will want to take note of the exercises in this article as they will help you reach your greatest potential. There is a difference between having powerful legs and strong legs, though often the two may seem interchangeable depending on your training methods. Powerful legs will allow you to press a huge amount of weight in a short amount of time, basically bringing about a great amount of force and generating that force fast. Your current training may have to change a bit in order to really develop this power, so let's take a look at the exercises line up. The desire is to increase speed and strength, and most of the exercises are not going to be exercises you will want to train to maximum weights. You should choose at least one of them to train as heavy as you can.

Heavy Barbell Squat
The king-daddy of all the exercises, the barbell squat works the entire body, but obviously really focuses on the legs. This is one of those exercises you can benefit from doing either higher rep ranges for muscle endurance or heavy weights for power, and obviously we want the latter for this exercise. For power it's good to go with a medium rep range of 5-8 reps and maximum weights. If you can't do squats it's a real shame, but you can do leg presses...they typically aren't as effective, but you can work with heavy weights and good tempo.

Jump Squats
The jump squat is a plyometric exercise, and plyometrics are one of the best ways to develop speed and explosiveness. Try to get as much height on your jump squats as you can. This exercise can be hard on the knees and ankles, it's can be easy to injure yourself if you are not careful when you are performing jump squats. Increase the effectiveness by stretching your arms high as possible above your head. These should can performed without weight or with very light weight (in the form of a weighted vest or ankle weights, etc).

Calf Raises
The calves play a big par in generating power, so its important to include them in your training. The key to training the calves for power is being quick on the concentric portion of the exercise which in calf raises is when we press off with the calves, then hold at the top for a moment then lower the weight slowly in a controlled fashion, and repeat by a really fast launch of the calves once more. You can do Seated Calf raises or standing calf raises. Try different foot positioning and if you want a challenge beyond what you are doing already, do them single leg at a time.

Interval Sprints
Short sprint interval training (SIT) is very hard work, and should only be done on days that you are not doing your leg workouts, or if this is not possible make sure you have as much rest time between the workout and the sprint training. This type of training has great benefits and will definitely increase your leg power and explosiveness. The basic idea is to sprint as fast as possible (max effort) for short distance or time like 10-15 seconds and then rest for half a minute to a minute and sprint again. Rinse and repeat. The idea here is speed not duration.

In Closing
Try doing these training sessions 2 times per week, but be careful not to over train as these high intensity exercises put a great deal of stress on the body. Eat well too, without proper fuel, you are just damaging your body and not allowing it to recuperate and improve.

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Injuries in running

Dr. Marc Nimchuk

As a chiropractor in Kelowna, there is a tendency to see certain ailments or injuries more at a given time of year.  For me personally, since I tend to treat a lot of runners and triathletes as part of my practice, I notice a bump in the rate of running related injuries at this time of year.  Runners are abnormally prone to injury, in fact somewhere between 65-80% of runners will experience a significant injury during the course of a year.   Many people at this time of year increase their running distances either just for exercise or because they are training for some of the many races in the Okanagan.  Believe it or not, marathon and ½ marathon programs for the Okanagan Marathon are starting even though that race is not until October. 

Two of the most common injuries that I treat for runners are “shin splints” (properly termed MTSS) and disorders of the Achilles tendon and calf area.  These are both injuries which may start with relatively mild symptoms but can quickly progress to a point where an athlete has to take time away from running in order to recover.  Convincing a runner to take time off can be difficult as they are a stubborn bunch.

Shin splints is a common disorder and is really a misnomer.  In the vast majority of cases it is actually a soft tissue injury affecting the front muscles of the lower leg.  It often feels like a bony injury however, only in rare cases does it progress to something like a stress fracture.  Most often, the symptoms are felt hours or the day after activity. If they progress, symptoms can become more intense and actually affect running.  Initial treatment for this should include dedicated icing and strengthening of the calf muscles.  Manual therapy such as Active Release Technique® can be very helpful in breaking up adhesions in the muscles.  One newer self help technique that has become popular recently is the use of compression socks.  Many athletes are now using these before, during and after running to help reduce symptoms.  In my practice, I have sent several patients to local running stores and they have found a noticeable decrease in pain levels.  The compression socks that are available are surprisingly stylish as well!  If symptoms get to the point where they are affecting the actual activity, some time away and a consultation with a professional is required.

Achilles tendonitis and calf injuries are also quite common for runners.  This is often the result of hard running or rolling terrain.  Achilles injuries can be quite debilitating and, if not taken care of early, these injuries can progress into permanent tissue damage.  Strengthening exercises for the feet, stretching of the calf muscles and increasing ankle mobility is recommended.  With these injuries it is important to match your running style with proper shoes.  More expensive shoes are not necessarily the solution.  In fact, one study has shown that people with pricier footwear tend to get injured more!

Both of these injuries are manageable and with the right course of action, can be quickly resolved to keep you moving.

Dr. Nimchuk is a chiropractor practicing at KLO Chiropractic Centre in Kelowna.  He is also a full body Active Release Techniques® provider and fitness consultant.  When not in practice he can be found running, biking, swimming and spending time with his family.  He can be reached atwww.klochiropractic.ca

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Your neck and computer; not a happy couple

Dr. Marc Nimchuk

Ironically, as you are reading this column, I am contributing to the condition that is the topic of this column. In fairness however, the amount of time you spend on this page likely pales in comparison to the overall amount of time you spend in front of a computer or in a very similar position.

Depending on the source, the average teen and adult will spend anywhere from 60 minutes to several hours per day of leisure time on the computer. Keep in mind this does not include work time on the computer, which for sedentary office type work can add several hours per day. Being stuck in this position for hours on end is a source of chronic pain and worsened biomechanics for many people. This position of neck forward and rounded shoulders has recently been termed "Computer neck".

In reality, this position has been traditionally known as Upper Cross Syndrome and was first described by Valdimar Janda from the Czech Republic, a pioneer in rehabilitation medicine. Basically what upper cross syndrome describes is a weakening of rhomboid (mid-back) and deep neck flexor (front of neck) muscles along with a tightening of upper traps, levator scapulae (shoulders) and pectoralis (chest). These muscles when linked form a diagonal cross, hence the name upper cross. And yes, there is a lower cross syndrome as well, but that's for another time.

The effect of all this weakness and tightness is to alter your posture. Your shoulders round forward and is followed by your neck and head tilting forward as well. Your mid-back increases its kyphotic posture and becomes very stiff. Symptoms of this type of posture include:

• Cervicogenic/Migraine headaches
• Neck pain and immobility
• Rotator cuff (shoulder) pain
• Thoracic Outlet Syndrome
• Mid back pain

In order to treat this syndrome, a number of things have to happen, not the least of which is trying to spend less hours in front of your computer. If that can't be changed, then a review of your workstation should be completed to put you in the best possible position (tips found here.). Chiropractic treatment can be very effective at not only relieving the symptoms of this condition, but also to make the changes in your spinal mobility to improve your posture. Your chiropractor will treat the joint restrictions and soft tissue tightness. Exercises to strengthen the weak muscles and stretches to lengthen the tightened ones should also be provided. Implementing microbreak exercises at work to unravel yourself is also a great idea. An example of Brugger's Postural Relief Exercise is found here.

"Computer neck" is a progressive, chronic condition that sneaks up on people and can already be quite advanced before any noticeable symptoms arrive. At the beginning, it is easily fixable, however if left untouched for months or even years, permanent postural dysfunction can result.

Thanks and have a healthy day!


Dr. Nimchuk is a chiropractor practicing at KLO Chiropractic Centre in Kelowna. He is also a full body Active Release Techniques® provider and Certified Exercise Physiologist®. He treats active patients from 2 months to 90 years old.

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Exercise and Lung Health

James A. Peterson, Ph.D., FACSM

1. Deteriorating circumstances. Individuals who have lung disease often feel that it is impossible to exercise because they suffer from muscle weakness, fatigue, and shortness of breath. When they try to exercise, they get discouraged and stop working out when they get short of breath. In reality, their subsequent inactivity only makes their symptoms worse.

2. Confronting the challenged. Among the numerous health benefits of exercise is helping the heart and lungs work better. For example, exercising on a regular basis enables the muscles to become more efficient, which, in turn, allows them to perform the same amount of work with less oxygen.

3. Stepping out. Walking is an appropriate exercise activity for individuals with lung disease who want to initiate a physical activity program. It’s relatively easy, doesn’t require any special equipment, can be performed almost anywhere (indoor or outdoor), and doesn’t place undue stress on the exerciser’s musculoskeletal system.

4. Training the lungs. Individuals with lung disease should try to breathe deeply as they exercise. All factors considered, increasing the amount of oxygen taken into the lungs would enhance the training impact on the respiratory muscles. In fact, to the extent possible, they should attempt to breathe out twice as long as they breathe in. At no time should they hold their breath.

5. Keeping things in perspective. Being short of breath while working out should not be perceived as unduly harmful. More often than not, it is merely a signal that the lungs are working hard. On the other hand, individuals with lung disease should stop and relax for a few moments before continuing if they feel too tired or if they experience shortness of breath while exercising.

6. Being mindful. Individuals with lung disease who choose to exercise outdoors should be aware of the quality of the air they breathe (as anyone who exercises outdoor should), particularly on days when high levels of ozone ‘‘smog’’ are in the air. Ozone smog exacerbates the breathing problems of people with poor lung health.

7. Keeping a respectful distance. Individuals with lung disease should avoid exercising near congested highways because they are particularly susceptible to the adverse affects of air pollution. As a rule of thumb, they should try to stay 30 to 50 feet away from any car whose motor is running (stationary or in transit).

8. Lessening the difficulty. Individuals with inhaled allergies should try to reduce their exposure to allergy triggers (e.g., dust, dust mites, pollens, animal dander, air pollutants, etc.). Such triggers can make exercise more difficult for these people. For example, these individuals should avoid engaging in outdoor activities before midmorning, when pollen counts are typically at their highest.

9. Planning ahead. Asthma sufferers should consult with their doctor and determine if a preventive dose of medication should be taken before they engage in physical activity. As such, individuals with asthma should premedicate if their physician believes it is appropriate for them to do so.

10. Engaging the part of the brain that controls common sense. Like their healthy counterparts, the exercise-related advice for individuals with lung disease is fairly straightforward: use common sense, make a commitment to exercise on a regular basis, set and strive to attain reasonable goals, listen to the body, and always try to adhere to the ‘‘minimum effective dose’’ principle.

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Ways to Avoid Catching the Cold or the Flu

James A. Peterson, Ph.D., FACSM

1. Be ever vigilant. Be constantly on your guard against catching a cold or the flu. Keep in mind that each year the average American adult sneezes through three to five colds. Fortunately, once you've had a cold virus, your immune system will protect you from that particular strain for a long time. On the other hand, more that 200 different cold viruses exist.

2. Wash your hands. Prevent a cold or flu by washing your hands frequently and by keeping them away from your eyes, nose, and mouth. Viruses can live for one to three hours on the fingers of people who are already infected. You can pick up a cold from surfaces they touch (e.g., counters, telephones) when you touch your nose or rub your eye.

3. Don't spread the germs. Use tissues rather than cloth handkerchiefs that may harbor viruses for hours or days. Cover your mouth and nose when you cough or sneeze and encourage others to do the same.

4. Defend yourself. Have a flu vaccine. keep in mind that because children and the elderly are at higher risk for the flu, they have a particular need to be protected.

5. Don't share. Avoid sharing food, drinks, dishes, silverware, or straws with someone who has cold or flu symptoms.

6. Don't smoke. Cigarette smoke destroys protective cells in the airways and worsens the cough that often accompanies a cold or flu. Limit alcohol consumption, too, because alcohol depresses the level of white cells and also increases the risk of bacterial pneumonia in flu sufferers.

7. Fly smart. Because air circulation in an airplane is relatively low until take-off, delay boarding to limit your time in the plane while it's on the ground. Good air circulation can help disperse cold and flu viruses. Also, avoid dehydration of mucous membranes by drinking plenty of liquids (other than caffeine and alcohol, which increase dehydration).

8. Check out alternative cold remedies. Talk with your doctor or pharmacist about taking alternative cold remedies such as zinc lozenges at the first sign of a cold. Several clinic studies have shown that zinc may help diminish cold symptoms as well as reduce the length of a cold.

9. Don't stop exercising. Research has shown that exercise boosts the immune system. If you experience cold symptoms (above the neck), continue to exercise, but at a more moderate level of intensity than usual. Avoid exercising too hard since strenuous exercise may cause a cold to take a turn for the worse.

10. Don't sweat the small stuff. Finally, don't worry. All factors considered, the more stressed you are, the more susceptible you become to catching a cold or the flu. Undue stress may reduce the production of immunoglobulin A, a component of the immune system that helps defend the body against colds and flu.


James A. Peterson, Ph.D., FACSM, is a freelance writer and consultant in sports medicine. From 1990 until 1995, Dr. Peterson was director of sports medicine with StairMaster. Until that time, he was professor of physical education at the United States Military Academy.

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Get Healthy by Taking the Stairs

Gregory Minor, a middle-aged housekeeper at Duke University Medical Center, lost 80 lbs. and 10 inches simply by taking the stairs when he was at work. He's the latest success story in the Duke employee health program known as "Take the Stairs." The self-paced exercise program encourages employees to take the stairs and record how many stairs they climb. After certain milestones - climbing the equivalent of a mile, the equivalent of a 5k, and so forth - the employees get rewarded with small gifts. For Minor, the biggest gift of all was watching his waistline shrink. He reports in a YouTube video promoting the program that he now has more energy and feels better about himself.

Research Shows Climbing the Stairs Has Multiple Benefits

The Duke wellness program is based upon research that shows using the stairs over a period of months has significant health benefits. A study in European Heart Journal followed 69 hospital employees who ditched the elevator for the stairs for roughly 90 days. The employees reaped the following benefits:

• Body fat dropped 1.7%
• Waist circumference dropped 1.8%
• Blood pressure fell 2.3%
• LDL cholesterol fell 3.9%
• Lung capacity went up 8.6%

Given these statistics, it's not surprising that Gregory Minor lost 80 pounds after 18 months the stairs of Duke Universitdical Center.

Add Years to Your Life and to Your Years

The perks Minor experienced are one small glimpse at the benefits of stair climbing. People who are regular stair climbers generally live longer and have a lower risk of cardiovascular disease than those who take the elevator instead. A Harvard study estimated that 8 flights of stairs per day could reduce your death rate by as much as 32%. Furthermore, as Minor reported when he said he had more energy, stair climbers have better leg strength and aerobic capacity than those who take the elevator, leading to a greater quality of life. Most average, sedentary adults gain an average of two pounds per year. Over ten or fifteen years, this gradual increase in weight leads to an extra twenty or thirty pounds of body weight, resulting in numerous health complications. However, a mere two minutes of stair climbing per day over a one-year period can keep those annual twonds at bay.

Save Money on Medical Bill Medication

When you start losing weight, lowering your cholesterol level, lowering your blood pressure, and increasing your lung capacity by taking the stairs, you'll also spend less time feeling sick. When you spend less time feeling sick, you spend less time at the doctor. When you spend less time at the doctor, you'll have fewer prescriptions. When you spend less time at the doctor and have fewer medications, you'll save a lot of money on medical expenses. How expensive is it to fight your cholesterol and other conditions with regular medical solutions? Here are a few statistics to encourage you:

• Lipitor, the popular cholesterol drug, can cost as much as $470.69 when you buy it from an average retail pharmacy
• Even less expensive cholesterol medications still cost hundreds or thousands of dollars per year
• People with chronic conditions, such as heart disease, accrue an average of over $6,000 in medical expenses each year
• In 2003, a survey found that 63% of families who struggled to pay medical bills also struggled to pay for food, clothing, rent, and other necessities
• Since 1981, bankruptcies resulting from medical expenses has increased 30-fold
• Doctors are prescribing more medications than ever before - approximately 146 drug prescriptions for every 100 doctor visits

Given that the cost of medical care and prescription drugs continues to skyrocket, getting in shape isn't just a quality of life issue anymore. It's also a financial issue. When you keep off the extra pounds and get the other health benefits listed above by taking the stairs, you lower the likelihood of experiencing a number of chronic illnesses. Chronic health conditions related to obesity include:

• Diabetes
• Hypertension
• Heart disease
• Infertility and erectile dysfunction
• Acid reflux
• Breast cancer
• Osteoarthritis
• Back problems
• Acne and other skin disorders
• The list goes on...

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The 15 Best Fat Loss Tips

Submitted by brealz68,

Many individuals embark on a diet at some point in their life. While we are unable to accurately display a percentage of failed diets we can say that most efforts result in short-term weight loss due to calorie reduction and unfortunately lead to further weight gain. Just in case your diet has failed or is on the verge of failure read our tips for the best fat loss…

1. Between 5-15 minutes before a meal, drink an 8 oz. glass of water or another healthy choice beverage to fill your stomach up so you don't eat as much food.

2. Choose breads and other carbohydrates that are whole grains such as spelt, buckwheat, barley,

3. Replace all soft drinks and other sugary juices with water. If you need flavor in your water use a lime or lemon wedge mixed in your water.

4. Always eat breakfast. A balanced breakfast will include a protein (steak, chicken, fish or eggs); Fruit and some oatmeal to kick start your metabolism. A balanced breakfast will allow you to stabilize blood sugar and prevent over indulging later in the day.

5. Have an oral fixation that you normally correct with food? Try chewing flavored gum between meals. Most gum can be found in a variety of desert flavors and can have less than 10 calories per stick. Don’t overdo it with the gum and be careful of your dental health.

6. Cheat Days are acceptable. Allow your body to give into a craving once a week for one meal. Just don’t overdo it.

7. Replace your regular snack foods with raw almonds, cashews, pumpkin seeds that are high in protein and essential fats. Just be conservative as calories can add up fast.

10. Try to avoid milk as it is filled with unhealthy hormones. Leafy greens are rich in calcium and can replace the calcium lost from the reduction of milk.

11. Cook more often at home. This will allow you to know exactly what is in your food and help you reach your goals.

12. Avoid all fried foods. If you are craving fried foods cook them at home using coconut oil.

13. Try to avoid processed food. Processed foods have chemicals and additives that are unhealthy and contain a mass amount of calories.

14. Remember to keep working. All types of activities burn calories. Move around as much as possible. Park further in the lot when going to the store, take the stairs instead of an elevator and experiment in new types of physical fitness. If you have kids create activities that get you all outside to PLAY and just do what you enjoy!

15. Don’t judge weight loss by the scale alone. Find ways to judge your progress and don’t get discouraged if the scale fluctuates. Take before and after pictures of your progress and judge your goals by the way your clothes fit.

Desire, Dedication and Determination will be required to reach your goals. Diets are not a quick fix they are a life style change that must include physical activity. 

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Common Sports Supplements

In the sport and weight lifting world, there are thousands of different types of supplements on the market, all designed to improve performance.  Of the many types of supplements, there are a few that are becoming very commonly used, even amongst recreational athletes and the general fitness population.

Protein
In the past decade or so, high protein diets have become the norm for people with all types of goals ranging from weight loss to weight gain, or those that are just trying to improve their daily nutrition.  As a supplement, protein comes in many forms such as protein powders, protein bars, high protein cookies, and premixed drinks.  The most commonly used protein supplement is whey protein powder, but there are many other sources of protein, such as soy, egg, casein, hemp, and rice.  Depending on one's preferences and digestive needs, there should be a protein supplement out there to suit each person.  The average person should easily be able to get more than enough protein from their daily diet, so depending on your goals and needs, think first about whether you truly need to add protein supplements to your daily routine.

Hydration Drinks
Thanks to some high profile companies, hydration drinks are commonly seen not only at gyms, but in everyday situations, such as when driving or at work.  These drinks are often referred to as sports drinks. The general make-up of a sports drink is a combination of water, carbohydrates, and electrolytes.  The general purpose of a hydration drink is to help the body stay properly hydrated during long exercise bouts or prolonged activity in a hot environment.  They also help to regulate body temperature and provide energy for working muscles in the form of carbohydrates.  Because there is usually an added flavor, hydration drinks may also encourage people to drink more fluids during exercise than if they were drinking only water.

Nutritional Bars
There are now a wide variety of nutritional bars on the market, including protein bars, meal replacement bars, high-fibre bars, and energy bars.  Because of their convenience, bars have become popular among the general population and are often kept on hand as a quick and easy snack.  Protein bars are usually used for a pre- or post-workout snack or simply to provide extra calories for those who are trying to gain weight or muscle mass.  Meal replacement bars are usually used by those who don't have time to prepare a full meal or those who may not be able to take a proper meal with them, such as on a long hike or when they are travelling.

Thermogenics
Thermogenics are another supplement that has become very popular and mainstream.  The basic definition of a thermogenic is that they cause a short term increase in the body's metabolism.  Caffeine is the most common ingredient found in most thermogenics and the purpose is generally thought to be for promoting fat loss in the body.  Sometimes, caffeine and ephedrine are combined as they have been found to work together in terms of temporarily raising one's metabolic rate more than caffeine alone; however, this type of thermogenic has been banned in many places due to the potentially dangerous side effects of caffeine and ephedrine combined. 

Regardless of the supplement, each person who is considering taking a supplement should be doing their research to find out if the supplement is safe and if it's necessary to be taking it in the first place.  Greater precautions should be taken if one has a known medical condition or is on any medications or other supplements.

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Everyday exercise tips you can do around the house

Whether you’re a stay-at-home mum or dad or self-employed, it may have occurred to you that getting enough exercise throughout the week can be difficult.
 
While working out at home isn’t going to be as effective as working out in a fully equipped gym, there are plenty of things you can do to keep you in shape while getting on with your responsibilities.
 
Here are our top every day exercises that you will easily be able to do throughout your day.






 
Exercise:
 
Side Plank
 
There are many great core exercises you can do in the home, the side plank being one of them. To perform a side plank first lie down on your side (no, it’s not time for a nap yet).
Make sure that your shoulders are in line with your elbow, then lift yourself so that your thighs are off the ground and hold that position for roughly a minute.
 
Repeat this exercise again but on the other side. By completing 3 sets of this exercise every couple of days, you should begin to see better stamina, core strength and oblique definition.
 
Squat Thrusts
 
The Squat thrust is a great muscle-building and cardiovascular exercise that can easily be done in the home. To start, stand up straight with your hands to your side. You must then bend your knees, bringing you into the squat position.
 
Fall forwards placing your palms on the ground then extend your legs behind you, assuming a press-up position. Bring your legs back in and go back to the starting position. You should aim to do three sets of 10 squat thrusts per day.
 
Tricep dips
 
If you’re looking to tone up your arms, tricep dips are an easy home exercise. All you need is a chair or a bench to perform this exercise.
 
While sitting on a chair or bench, place your hands on your side. Lift off onto your hands and push your hips forward, bending your elbows as you move forward.
 
Push yourself back up and repeat. When doing tricep curls, make sure that your hips don’t move too far from the bench or you could end up working your shoulders more than your triceps.
 
Press ups
 
Press ups are one of the most common forms of callisthenic exercise, and the sheer number of variants makes this exercise infinitely valuable.
 
Push ups work your core, pectoral muscles, triceps and deltoids. You should aim to complete at least 3 sets of 10 push ups per day.
 
Diet and supplements:
 
Eating well is essential when exercising. While it can be tempting to graze all day at home, eating a balanced diet is a must if you’re hoping to get results from your home workout.
 

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Build strength with unique exercises and explosive workout

Julian Hooks

Everyone wants to have a rock hard body that is bulging with muscle right? Some people focus too much on the size, however, rather than functionality. There are exercises you can do that will not only build your muscle, but make you lean and fit as well. These exercises are intended to be intensive and will not only build muscle, but burn fat fast.

Muscle Hat Trick

When doing a muscle hat trick you will be strengthening yourself by working on three different areas at once. You will be working quickly and intensely as you do this. You will find that doing a wide array of exercise that move your body quickly with strength training will be the key to getting the muscle hat trick right, ergo getting bigger and leaner faster at the same time.

The Box Drill

Doing the box drill technique is quite simple. It is meant to fire up the calves very quickly. The idea is to jump around in an imaginary box. This sounds silly, but it s very effective for the reason that the successive and intense motion will have you feeling the exercise because you are moving quickly and intensely. Begin by balancing your right foot and keeping your knee slightly bent. You will then swing both arms forward and hops to your left. You will stay on the same leg and hop forward, then right, and then back to the start position. You will switch legs if you want to reverse direction.

Closed-Chain Exercises

Closed-Chain exercises are a great way to build muscle quickly because they are weight bearing exercises which not only force you to keep a certain part of your body still, but lift and maintain that weight as well. Push-ups, pull ups, squats, dead lifts, lunges, and power cleans are all examples of this. The idea is simply doing the exercise in a consistent manner. Exercise such as push-ups, pull ups, and chin ups all work to co-contract the triceps, biceps, deltoids, lats, abominable, and lower back. The level at which this works depends on the angle it is done and the leverage that is given.

Open-Chain Exercises

Open-Chain exercises work the opposite of close-chain exercises. This is because the parts of the body that are being used are allowed to move. Open-Chain exercises are wide in variety as they include essentially any type of exercise which the person doing them is allowed to move their limbs. The bicep curl, leg curl, leg extensions, and bench press are all examples of this. This type of exercise does more to build mass than to actually give a better functional athletic body. These types of exercises build muscle fast, and allow people to bulk up quickly. These types of exercise have been used frequently in rehabilitation setting because specific muscles can be targeted much easier.

Frog Squat Jump

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Ways Health/Fitness Professionals Can Continue to Learn

James A. Peterson, Ph.D., FACSM

1. Have an open mind. Realize that opportunities for learning abound. They are everywhere if individuals can learn to recognize them for what they are. The key is to be receptive to and tolerant of new ideas, new notions and conceptual links, and the potential of embracing new challenges.

2. Reach for resources. Take advantage of the various platforms for delivering information that are available in the field of health/fitness, including books, DVDs, webinars, and social media. Keep in mind that these tools are among the most viable means for obtaining cutting-edge, up-to-date information on key topics and areas of professional concern.

3. Let your feet hit the street. Attend professional meetings, seminars, and conventions that specifically target individuals involved in the health/fitness field. While in attendance at these gatherings, be a sponge for information. Listen, learn, and absorb. Always remember that because your existing job often will not be your last job, it can be quite advantageous for you to expand your "learning envelope."

4. Learn from others. Make a strategic commitment to the fact that everyone you meet is a potential source of useful information. In that regard, everyone with whom you interact (particularly professional colleagues) can serve as a viable learning channel for you.

5. Study the pioneers in the field. Contrary to the perception of some health/fitness professionals, their field of study did not commence the day that they were born. In fact, the body of knowledge related to their profession has evolved over decades of scientific inquiry undertaken by a cadre of dedicated individuals. As the old saying goes, "when you drink the water, remember who dug the well." Considering efforts of these pioneers can provide a wellspring of thought-provoking information.

6. Expand your universe. See the world as a classroom. Look upon the actions, practices, and activities of successful individuals and organizations in other fields and endeavors as a learning resource that can be tapped to add substance, clarity, and insight into your own level of informational enlightenment. Figuratively, as well as literally, the learning opportunities in this area are boundless.

7. Be professionally active. To the degree that your situation and schedule permit, engage in an array of professional pursuits. For example, serve on a committee, be part of a writing team, accept a leadership role, and so on. In addition, share your skills and time with those outside your professional community. Be a volunteer. Make a difference. Experiences matter.

8. Master your listening and observational skills. Learn to listen with both your ears and your eyes. The ability to listen effectively is an essential aspect of communication that requires considerable personal commitment to develop - an undertaking that is more worth the effort. In addition, develop the capacity to thoughtfully observe the world around you and try to learn from the process. Make this attribute an enduring personal habit.

9. Develop a learning "bucket list." Detail a list of short- and long-term learning-related personal goals. Create a basic strategy for achieving each objective. Compile a systematic schedule for fulfilling your overall course of action. Ensure that your plan adequately addresses whatever learning-related strengths and weaknesses you may have.

10. Never be satisfied. It is not enough to simply be aware of the need for and the value of lifelong learning. In that regard, health/fitness professionals should never be content with how much they have learned. They should understand that the ever-evolving body of knowledge is an invaluable asset that should be assimilated and applied on an ongoing basis.


James A. Peterson, Ph.D., FACSM, is a freelance writer and consultant in sports medicine. From 1990 until 1995, Dr. Peterson was director of sports medicine with StairMaster. Until that time, he was professor of physical education at the United States Military Academy.

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Top 7 Tips To Strengthen Your Back Support Muscles

Submitted by Emmanuel101010,

Not surprisingly, people with strong trunk muscles and well conditioned leg and hip muscles are less likely to develop back pain and injuries than people with weak or poorly conditioned muscles. Fortunately, your muscles will become stronger if you follow a regular exercise program that challenges your muscles to do slightly more than usual. If you are not already doing strengthening exercises, start with the exercises described here that you can consider to adopt, which focus on the spinal support muscles of the a bend your knees, and keep your feet flat on the floor. Find the neutral position by flattening your lower back against the floor, then arching abdomen and back.

1. Deadbug

Lie flat on your back, up toward the ceiling and finding the point halfway between. Place your fingers at your sides on the bony area of your pelvis just below your waist. Now tighten your stomach muscles as if you were about to get punched. Lift one foot a couple of inches off the ground while keeping your stomach tight and keeping your back in the neutral position. Then put your foot down and lift the other foot. Keep your hands on your pelvis to make sure that you are tilting your pelvis as you lift your feet. Alternate the feet for 20 repetitions while keeping your pelvis stable. As this gets easier, you can increase the difficulty by lifting your arms as well as legs off the floor.

2. Bridging

Lie flat on your back, bend your knees, and keep your feet flat on the floor. Find the neutral position as illustrated above. After which, lift your hips off the ground, maintaining a neutral position in the lower back and keeping the spinal straight and your weight on your upper back. Life your hips up until you begin to find it difficult to maintain the neutral position. Keep your arms at your side, palms down on the floor to provide stability so your hips do not tilt side to side. Lower to the floor and lift up 20 times. To increase the difficulty of this exercise, do alternate arm and leg lifts while bridging. You can eventually add cuff weights to your ankles.

3. Partial Sit-ups

Lie flat on your back, bend your knees, and keep your feet flat on the floor. Find the neutral position by following the above technique. You can roll up a towel and put it under the small of your back to help you maintain the neutral position. Stretch out your arms and place the palms of your hands on the top of your thighs. Curl up your torso until your fingers touch the top of your knees. Hold this position for a moment, then curl back down. Keep the lower back on the floor the entire time the upper back moves. Now follow the same procedure by stretching both arms straight toward the left knee, then both arms toward the right knee. Repeat 10 times in each direction.

4. Alternate Arm And Leg Lifts

Lie on your stomach and find the neutral position. You can put a folded towel under your stomach to help maintain your alignment. Tighten your abdominal muscles and lift a straight left arm and right leg a few inches off the floor. Make sure that your back does not arch. Raise your arms and legs only as high as you are able to while maintaining the neutral position. Repeat with the opposite arm and leg. Do 20 repetitions.

5. Quadruped Arm And Leg Lifts

Get on your hands and knees. Arch your back up toward the ceiling. Let it sag down so that it dips toward the floor, and then come back up halfway. This is your neutral position. Tighten your abdominal muscles. Raise your straight left arm and right leg while maintaining your spine in the neutral position. Hold this position for a moment and then put your arm and leg down. Repeat with the opposite arm and leg. Do 10 to 20 repetitions.

6. Functional Squats

Stand upright and place your feet shoulder width apart. Find your neutral position and squat down while maintaining it. Your buttocks will move backward, your chest will move forward, and your center of gravity will drop straight down. Your weight should be balanced in the middle of your feet, not on the balls or heels. To avoid knee pain, do not bend your knees more than 90 degrees. Do 10 to 20 repetitions.

7. Leg Lowering

Lie on your back and bend your knees while keeping your feet flat on the floor. Use your abdominal muscles to keep your back in the neutral position, and slowly extend one leg at a time. Then slowly lower that led to the floor while keeping your abdominal muscles tight. Keep the other leg bent, and make sure that your back does not arch. Do 10 to 20 repetitions.

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C.W.U. for Olympic & Power Lifts

Submitted by fitnessfoundry,

Disclaimer, it is best to have a thorough evaluation by a medical professional before proceeding with a fitness program.

My essay targets the more recreational lifter, particularly those who have an active lifestyle and work 9-5. Generally, this population has a sedentary job and works out for overall health. Unlike professional lifter, who dedicate more hours to training with professional guidance for competition, I am focusing on the needs of the “weekend warrior”.

For the rest of us, who do not have an athletic training coach and work 9-5, I would like to suggest C.W.U. Corrective Warm Ups, multi-joint corrective exercises mixed with dynamic warm ups. Corrective exercises target muscle imbalances while dynamic warm-ups warm up major muscle groups.

Why not just do cardio for 5 minutes? Cardio by itself does not prepare the muscle for the work ahead…it just raises your core temperature. Pre-workout preparation is just as important as the workout itself. In my 15+ years experience in fitness, I have found some common denominators in how people get injured. The first is focusing only on increasing core temperature in their warm up, not specific joint actions (muscle groups) and second, poor exercise technique.

My training experience tells me it would benefit me to learn from their mistakes and include dynamic and corrective exercises in my client’s workouts. This is applicable regardless whether your goal is strength, power, hypertrophy or weight loss. The name of the game is to keep you training for success and not side tracked by an injury. I want to emphasize there is no “silver bullet” in preventing injuries, however by training smarter we can lessen the chances of injuries.

Unlike designated days where you would focus on corrective exercises with more volume (I called them recovery workouts) e.g. rotator cuff, glute activation, thoracic mobility, reactive training, muscle extensibility & flexibility, you can address some of these muscle imbalances or weak links more frequently via a balanced CWU.

There is a well known S.M.A.R.T. principle that is used when creating a program design and I believe it can apply to the warm up. It should be Specific, Measurable, Action, Realistic and Timed.

Main factors in my corrective warm up design:
1. The exercise order is important, it should not be a series of random movements and it is also not designed to exhaust your energy.
2. Since the human body can move in 7 directions. Forward, backwards, left, right, up, down and rotary, so should the warm-up.
3. It should be specific; if your workout has a heavy emphasis on the posterior chain e.g. dead-lift, it would be wise to also “fire up” the antagonist muscles in your warm up e.g. abdominals –Stability ball bicycle crunches. Another example, if your workout has heavy emphasis on cleans and overhead presses then you want to ensure rotator cuff, erector spinae are warmed up e.g. stability ball pikes.
4. Warm up must include unilateral movement. E.g. t-pushups, walking quadriceps stretch with overhead reach.
5. Warm up must be progressive. E.g. walking quad stretch with overhead reach now finishes with a single leg hip hinge.
6. In a nutshell, design the C.W.U to do MORE in less time. It should take no longer than 5 minutes.

Some of my corrective warm up drills might be challenging but not impossible. Individuals with flat feet may find lunge with rotation and single leg balance challenging. Others with upper cross syndrome may find the overhead reach difficult and also find it hard not to shrug while doing the stability ball press ups or t-pushup.

Note: Having unaddressed muscle imbalances due to injuries or from a sedentary job may limit your performance. One of the requisites of having good form is joint mobility. Left untreated, you are also at higher risk for shoulder, low back and knee injury. Solution…customized corrective exercises.
Foam roll: Benefits, myofascia release, muscle extensibility, promotes muscle recovery.

A Few Benefits of C.W.U.:
• Movement in all anatomical planes- functional, movement patterns.
• Increase core temperature- increase blood flow.
• Core stability-increase muscle fiber activation, recruitment of internal oblique, quadrates lumborum, paraspinal muscles, mid/low traps, transverse abdominus , serratus anterior to name a few. E.g. stability ball pikes.
• Scapular retraction, protraction, depression, upward and downward rotation.
• Unilateral movement: knee stability, hip mobility & stability, balance, ankle mobility
• Improve range of motion:
• Wrist mobility: Stability ball press ups.
• Rotator cuff stability/mobility (at GH joint): t-pushups
• Thoracic mobility- Lunge with rotation, spiderman stretch
• Flexibility: lateral walks lengthen adductors.
• Deceleration: reverse lunge with rotation.
• Breathing, Mind Body: Body Awareness, Mental preparation for workout.
• All levels of fitness and age.
• Helps identify over trained areas before loading. (Might need to foam roll again, unload or more rest) use discretion.

Olympic lifts and power lifts are fantastic exercises that are worth learning correctly. Snatches, power clean and press, dead lifts, front squats, back squats require specific joint mobility (and stability), flexibility, timing, core strength & stability, body awareness and proper technique to reap the benefits.

To maximize your potential and prevent injuries I also recommend doing a movement screen by a fitness professional to identify musculoskeletal asymmetry. Past injuries, current lifestyle (sedentary or active) and goals are also very important in developing a progressive, challenging, result driven training program. With this being said, I also suggest getting guidance from an experienced lifter rather than only watching a video. Having someone watch your form and properly correct it is priceless.

C.W.U for barbell clean, front squat and press, back squat, dead lift*:
Equipment- Stability Ball –Choose a medium size ball.
Note, for a dead lift (hip dominant) workout do not perform the stability ball pikes instead do bicycle crunches.Increase challenge by working in socks, however orthotics users should not take their sneakers off.
2 circuit sets, Repetitions see below, Frequency: 3x/week, 4-6 Weeks

Stability ball pikes: Start with ball in front of you, rollover stability ball until your feet are on the apex of the ball. Hands slightly wider than shoulder width, neutral neck, do not allow hips to fall, shoulder blades in back pocket, core engaged. This is your starting position, legs are fully lengthened and arms have slight elbow bend.
Inhale and pull ball inwards with your abdominals simultaneously driving hips upward. Your head will be between your arms at the peak and chest facing stability ball. Exhale and return to starting position. Reps 8

*Stability ball bicycle crunch (for dead lift workout only): Sit on apex of stability ball with feet shoulder width apart on the floor. Walk your feet out as you roll yourself down until the lower part of your back is on the ball. Now place your right hand on the floor and left hand behind left ear. Right foot remains on the floor with a 90 degree knee bend. Raise left leg off the floor and keep it parallel. Simultaneously, lift your right shoulder/upper back & right elbow and bring your left knee back to make contact with your right elbow above your abdominals. Reps 16 each side

Stability ball press ups: Kneel in front of ball, with hands pointing forward and wider than shoulder width, elbows outwards. Brace your core and step back one leg at a time, feet may be hip to shoulder width apart. Inhale and slowly lower chest, while keeping a straight back. Focus on shoulder blade retraction (pinching mid traps), exhale as you press up. Reps 8

Walking quadriceps stretch and with opposite overhead reach. Right hand grabs right ankle, bring to glutes on to ball of left foot and reach overhead with left arm (arm aligned or behind ear-finger tips reach for ceiling). Release foot and step forward. Repeat on other side. Reps 4x each side.

Reverse knee tucks. Grab left shin with both hands and tuck knee to chest (stretches left low back and hips). Release and step back, repeat knee tuck on other side. Repeat 4x each side.

Lateral squat with 180 degrees rotation: Side step to left, left knee should be stacked/aligned with foot, hip and shoulder. Left knee should track with foot, weight on left heel, drive hips back, straighten right leg and you should feel a stretch in your inner right thigh. Hold for 2 seconds. Pivot on left heel 180 degrees and side step with right leg. Repeat steps above. Reps 4x.

T-pushups: Set up for a normal pushup. Shoulder blades in back pocket, core engaged, feet hip with apart, neutral neck. Focus on pinching shoulder blades (mid traps) as you descend. Return to starting position, turn hips to left side simultaneously allow your feet to fall to the side (do not stack feet). Hips should not drop (similar to a side plank), right arm turns with body and is perpendicular to the floor, fingertips reach for ceiling. Do not allow the arm to fall back, align with body. Return to starting position, pushup and repeat on the other side. Reps 4x

Spiderman stretch: Start with a straight arm plank position. Feet hip width apart, hands slightly wider than shoulders, bring right leg next to right hand, plant right foot. Loop right arm behind right calf/leg and hold for 3 seconds. Unhook right arm from leg and twist torso till chest and head face right wall, right hand reaches for ceiling. Hold for 3 seconds. Bring right hand back to starting position and repeat other side. Reps 4x.

Lunge with rotation, reverse lunge with rotation: Stand with a front squat grip hand position (not clean grip). Fingers on front of shoulders, elbows lined up with shoulders. Shoulders in back pocket. Step forward with right leg into a split squat, land on right heel and keep weight on right heel, both knees at 90 degrees, shoulders above hips. Rotate elbows to right side, your head must stay centered. Rotate back to center, drive thru right heel to move forward. Repeat on left side. Reps 4x

Standing horizontal chops with thumbs externally rotated, diagonal chops: Stand tall, arms extended together in front of you at chest height, palms facing up. Keep arms horizontal as you mimic a standing cable mid trap pull apart, keep palms facing up.
Diagonal chops, same starting position but with palms pressed together. Separate palms diagonally in front of you, right palm faces up and left palm faces down. Diagonally lift right arm till aligned with ear and diagonally bring downward left arm till aligned with hip. Reps 8x, Repeat on other side with reverse palm position.

After a few weeks, you can introduce new movement pattern e.g. curtsies, spiderwalks. Add instability to a squat progression by performing it on the flat side of a bosu. A new multi-joint corrective exercise e.g. half kneeling 1 arm ball dribble. Mini band hops etc… Again, it’s progressive, time efficient and geared for injury prevention.

Many people can come up with reasons for not warming up before their workout e.g. time restriction. There are also many debates on whether to stretch before or after a workout, efficiency of foam rolling and even question the importance of warming up itself. I personally resigned from the debating society and rather focus on what yields the best results.

Your time is very valuable and learning how to maximize your training session is a great investment. What you do will carry over to your day to day activities and allow you continue train like an athlete.

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