Lets talk about Time-Under-Tension it can be a useful method to ensure that the exercise is challenging enough to actually cause a training response, and is a scientifically proven way to place more stimuli in a region. By manipulating the speed of the repetitions and the time the muscles are working, one can target specific goals, such as muscle endurance, maximum hypertrophy, strength and power. Movements must be done smoothly, in our neutral posture, and within our active range. Beginners will have more success avoiding injury by moving quite slowly (at least 3 seconds up and 3 seconds down). Always remember the neurological adaptation of a beginner exercising. The goal of the exerciser is to adapt to pathways (extension,flexion,abduction,) rather then strength gains. We as professionals must remember our clients must learn kinesthetic awareness first and foremost.
Time under tension is a critical element in every exercise program. It ensures that you are giving your body the correct instructions in the form of muscular contractions to send and receive messages efficiently without synergistic dominance, and overload of one or more joints. We don’t need to call upon muscles that are not part of the goal. More importantly create inertia, or momentum that will disrupt smooth coordinated joint motion. The human body is similar to a computer in the way they both interpret instructions. When you are giving a computer a command you have to be exactly right, if you are off even by a little bit in your command you can hit enter all day long and still not get the results you want. I equate improper motions as a “delete”. I will say this, it will delete your opportunity to retain your client and also stage for an injury.
Our bodies make specific adaptations to imposed demands. (SAID) Scientific studies have shown that the most effective way to gain muscle is to safely / progressively provide overload to the muscles using contractions to momentary failure between 30 and 60 seconds per set.
Another common mistake is to go for the largest weights you can handle and throw momentum into your reps. (Muscle momentum vs. muscle force) Manipulation of momentum does have a vital role in the proper biomechanical efficiency of any joint complex. Momentum decreases muscle stimulus, and adds a host of disproportionate forces across joints. However, if you want to educate your muscles to promote the correct changes in your body you have to challenge them with the appropriate time under tension, not just throwing big weights around. Factiod: Every second that momentum is bringing the weight up is taking away from the muscle stimulus of the contraction making the exercise less effective.
Time under tension really is a simple concept to grasp when you take a second to think about it. That is one of the reasons why it is often overlooked in many exercise programs. No one can escape the passage of time, even if you are not paying attention to it. A set is constant tension, if the tension is relieved at any point the set is actually over. Time under tension is the key to clear communication with our bodies. This technique is an integral part of the foundation of fact, science and the art of proper training methods.
Dave Parise CPT FPTA MES
SELF: Important or not, it gives me the excuse...I feel better putting it off.
Truth: Excusitis and this will further you from reaching any health goal. (It’s really not about the program... Life is about choice)
1. I'm too busy
Many people don't exercise because they feel weighed down with work, but a good sweat session will make you more productive on the job. You'll have less stress, a clearer head and a better perspective. "You can actually get more work done after your workout than before," says Mark Anshel, Ph.D., a performance counselor with LGE Performance Systems, a corporate training center in Orlando, Florida.
A recent study at University of Illinois at Urbana-Champaign suggested that people who thought they were too busy to exercise really did have the time but chose not to make it a priority. Figure out how to incorporate physical activity into your workday. Try exercising at lunchtime, when many of us can steal away without missing too many calls or meetings.
2. I'll never look like Jennifer Lopez, so why bother?
"Comparing yourself with others is unrealistic and often leads to feelings of frustration, which can sabotage your workouts," says Richard Van Haveren, Ph.D., a sport psychologist at Georgia State University in Atlanta. Instead, set challenging but attainable goals, then focus on how you're going to achieve them, for example, by running two miles a day three days a week. "In this case, running is something specific that you know you can do, whereas looking like a certain celebrity may not be."
3. I'm too sore from yesterday's workout
Light exercise the day after an intense workout may help you recover faster, says Priscilla M. Clarkson, Ph.D., a professor of exercise science at the University of Massachusetts, Amherst. When you lift weights, you cause micro tears in your muscles that then mend, making the muscle even stronger. Exercise, she says, probably increases blood flow, nourishing the muscles with oxygen and removing waste products. A recent study at the University of Massachusetts, Amherst, shows that people who engaged in light activity the day after a strenuous workout experienced less soreness than those who didn't.
4. I feel as if I'm getting sick
Feeling under the weather doesn't have to keep you from the gym. Research from Ball State University in Muncie, Indiana, shows that working out with a head cold isn't harmful. The study, which divided volunteers with colds into two groups—one that exercised every other day and the other not at all—found no difference in the duration or severity of volunteers' symptoms. "While exercise may not improve or shorten your cold, it certainly won't make it any worse,"
5. I'm too stressed
Instead of adding tension to your life, exercise actually reduces it. Studies show that when faced with nerve-racking situations, regular exercisers are less likely to experience chest or joint pain, anxiety or depression. Working out can buffer stress simply because it acts as a distraction. University of Wisconsin -- Madison kinesiology’s Bill Morgan, Ed.D., compared the effects of meditation, hypnosis, exercise and resting quietly to determine which had the greatest ability to promote relaxation. He found that by diverting people's attention away from their worries, exercise was most effective at lowering tension levels, with its calming effects lasting up to five hours.
6. I'm not in the mood
If you're in a bad mood, a good workout can improve it--almost instantly. In a study conducted by the department of exercise science at the University of Georgia in Athens, researchers found that women with high levels of anxiety experienced marked relief after riding a stationary bike for 40 minutes. Many researchers attribute the exercise-induced mood lift to several biochemical changes in the body, including a rush of endorphins to areas of the brain that control emotion and behavior (a phenomenon called runner's high).
7. I’m not changing my appearance
Working out less then three days per week is not even classified as maintenance. To change your appearance you must burn 3500 calories in one given week. Consider the impact toxins have on weight loss before you start losing weight. Toxins are chemicals that harm the body’s cells, organs, and functions. Toxins exist externally in polluted air, water, alcohol, medications, food additives, and household chemicals. The body also produces toxins. Undigested food can putrefy which creates internal toxins that also damage cells, tissues, and organs.
Toxins reduce energy and slow down metabolism. This impedes weight loss. Removing toxins from your body allows it to work more efficiently. If the body does not have to deal with toxins, it can work on functioning optimally. I have read large studies that conclusively show that cleansing the body even for 30 days can increase optimal levels of exercise metabolism. When the three filters, lymphatic, colon, and liver are “clogged, inflammation, and cortisol levels are raised...this can halt the body in utilizing fat as a fuel substrate. Isagenix has combined the perfect food plan that provides optimal health and wellbeing for not only the athlete, for anyone who wants to look and feel better.
Dave Parise CPT, FPTA
Medical exercise specialist
WHAT WE SEE, WHAT WE HEAR, IS WHAT WE DO -AB- A -DAB- A- DONT!
Isolated rotations seem to be one of the most popular exercises in the gym. What are people thinking of when they are doing isolated rotations? They are all thinking spot reduction.
This is what the manufacturers of the products or machine companies want you to think. Then we go ahead and mimic the movement by doing rotations with a broomstick, or side bends with a dumbbell or 25lb plate. Now that the medicine ball has been re-introduced in the fitness industry we have clients doing seated ‘disk grinder” rotations. How many degrees of rotation does the lumbar spine have in a “fixed” position? Moreover to make matters worse a trainer takes the client over to the declined ab-bench connects their clients feet, as they grind and twist side to side. This is just another form of “perception” a new cool move to sell a medicine ball, or to alleviate boredom in a routine. Unfortunately it is a great way to add a host of orthopedic concerns over time. Remember there is no such thing as spot reduction. You cannot reduce inches or burn fat in any area by working that area. Think of this when your shaving your legs, or face. When you cut yourself do you say, “Oh, man -- chin blood,” or “leg blood?” Fat is like blood; it is systemic. So moving the body in specific ways does not justify a reduction in girth, or inches. Also people doing stick twists, side bends with weights are in what we call a “tension under time block” thirty to ninety seconds is the goal of maximum hypertrophy (muscle building). I ask you this, think about this intuitively: Who wants to build a blocky waist? As a personal trainer did any client walk into a gym and ask to build his or her obliques? On a scientific level, when we talk about the microanatomy of muscle, and all the specific finite functions, ninety-two percent of the people out there have a deranged disk. Under safe micro-progressions it will strengthen, but you better not do a rotation with a client if that client has not progressed over time to do it. Did you know the lumbar spine only has three to four degrees of rotation? When you rotate with a stick, or lock your feet in an ab bench while twisting with a medicine ball, you are putting a tremendous amount of stress and strain and a host of crummy forces across the disks (scientific word “crummy) the last thing we want is to provide the straw that broke the camel’s back. I don’t recommend this if you want to remain an injury-free trainer (and this is my professional opinion): I personally omit rotations from my toolbox of exercises. There are reasons to do rotations and specific articulations / movements that are close to human function. However for the safety of my clients we do not do fixed rotations. I coined the term “disk grinder.” I find most fixed environments that twist and rotate the spine are nothing more then a way to increase accumulative stress in the lumbar region. Exercises like the above are just more reasons to market a product. I personally love medicine ball training. However…I would never fix anyone to the ground, or rotate him or her in a seated position. We must not dictate a range of motion by becoming fixed or connected to the ground or chair.
Important facts based on science not gym talk- By Dave Parise
Your body spends about 65 percent of its total calorie expenditure on breathing, circulating fluids, and maintaining muscle, bone and other tissue. Known as your resting metabolic rate, that figure can be tweaked up or down by gender, age, and body composition.
Movement does the rest, typing on a keyboard is not considered movements, nor walking a round of golf. A recent study at the Mayo Clinic reports that strength training can burn 800 calories a day. "Fidgeting-like activities may add a further 20 percent to [daily] energy expenditure," reports study author Jim Levine, M.D., a Mayo Clinic endocrinologist.
But don't blame mom and dad on a "sluggish" metabolic rate for the extra pounds. "Many people come into Results Plus convinced that they have a low metabolic rate or a hormonal imbalance, but their levels are usually normal," "Overweight people in fact have higher metabolic rates, needed to sustain extra poundage." The problem is they are not active enough!
DON'T BLAME YOUR PARENTS
Genes are another convenient scapegoat. Family history accounts for 25 percent to 30 percent of how you carry weight and the range of weight that you are likely to settle into. "But environment--what you choose to eat and how you move your body--is the real determinant. "The key is to maintain your weight at the lower range of what your genes hand you. The best way is through proper choice of foods, and exercise.
10 RESULTS-BOOSTERS While genes determine your metabolismto a substantial degree, it's advisableto jump-start Mother Nature using thefollowing methods: 1. Lose it slow. If you starve yourself, or go on liquid dietsyour body's homeostatic mechanismswill go into defense mode, and yourmetabolism will slow to a crawl. 2. Drink deep. Hungry? It may bethirst pangs instead. Chronicallydehydrated people are physicallyand mentally sluggish. If you'refeeling thirsty, you're alreadydehydrated. Drink 60% of your weight in H20. 3. Don't sweet it. Too much sugarspikes insulin, which tells your bodyto stop metabolizing fat and startstoring it instead. 4. Choose fat wisely. Some fat isnecessary for your body to function,but stick to monounsaturated andpolyunsaturated varieties. When indoubt, use olive oil. 5. Eat less more often. Digestionburns calories, so eat small, frequentmeals to keep your fat burning engine in gear. 6. Eat water. Metabolic rates canfalter in the evening, so transitionfrom starchy carbs to water-richvegetables as the day goes by. 7. Fidget or take a walk. Continuousincidental activity burns a lot ofcalories. 8. Go to sleep. People suffering fromsleep deprivation tend to haveslower metabolisms and higherlevels of cortisol, a hormone thatfacilitates fat retention. 9. Cardio. Fat loss can beoptimized if you turn up the heatWhen not with your trainer, get in 30 minutes of cardio activity. 10. Add muscle, Resistance trainingrevs up your metabolism for up totwo hours following a workout.
Simply losing weight will tweak your metabolic rate, complicating weight loss just a bit. "If a 220-pound man consumes 2,500 calories a day to maintain that weight, and then loses 20 pounds, his metabolic rate would drop by about 10 percent," "So he's burning 250 fewer calories each day. His energy/balance equation has shifted. The body adjusts: It feels you're trying to starve it, so it lowers its energy output."
During this period of adjustment, combining the right workout with optimal foods counts the most. While cardiovascular exercise such as cycling and rowing burns calories, strength training is essential to maintaining the muscle you have and to building more. Each pound of muscle you carry burns 30 to 50 calories per day just by existing, boosts your metabolic rate, and helps you stay lean.
THE EXERCISE EQUATION
"It's undeniable that the more you exercise, and the more intense and prolonged it is, the more calories you'll burn. But exercise at a pace, intensity and duration that feel right for you."
Fat is an expensive piece of real estate, so why not prevent it from entering your body in the first place? HUMMM MABEY WE SHOULD CHARGE A FAT TAX! If you consume 100 calories of fat, a meager three calories are expended to store it. But carbohydrates demand a 23 percent processing fee, which is why fruits, vegetables and whole grains make for a more efficient menu.
A Mayo Clinic study compared two groups given identical calorie goals. "The group that ate mostly fruits, vegetables and grains could eat as much as they wanted, and they still lost almost twice as much weight as the other group," says Dr. Hensrud.
While opinions fly fast on whether "carbs make you fat" (by stimulating insulin secretion, which promotes body fat), realize that excess calories do the biggest damage. Carbohydrates are healthy, low in saturated fat, and loaded with essential vitamins, minerals, antioxidants and fiber. Declares Hensrud: "Keep fat intake to about 20 percent of your diet, protein to about 50 percent and complex carbohydrates to 30 percent, and you'll do great." And if you're working out, then bump up the protein intake some 5 to 10 percent and cut back on your carbs an equivalent amount.
QUICK LOSS IS NO LOSS
After two weeks of personal training, hydration, and protein drinks, you're informed by your Results Plus trainer that you've lost ... five pounds! But don't break out the diet champagne yet. In all likelihood, you have merely lost five pounds of retained water. Your fat's still there, gloating, hiding from the Pac man who is looking to burn it up!.
"Water loss equals zero calories lost," says Jay T. Kearney, Ph.D., former director of the United States Olympic Training Center in Colorado Springs. In addition, our bodies are made up of 75 percent water--that's more than 100 pounds of liquid for the standard man and woman--there's a fountain of fluid to tap.
The faster you lose weight, the more muscle you will also shed. A University of Pennsylvania study tracked "a very low-calorie diet vs. a moderate diet," says Donald D. Hensrud, M.D., director of the Mayo Clinic's Executive Health Program. "People on the more extreme diets lost weight quicker, but they lost more lean tissue." (Muscle) Not a great fuel to burn!!
For men and woman on moderate diet programs, one or two pounds a week is considered optimal weight loss. One pound of fat equals 3,500 calories, so you need to deduct 500 calories each day. Burn them through activity or don't put them in your mouth to begin with. Ideally, do both. Twenty-four pounds will vanish in six months. Moreover, it is sustainable. Studies conclusively and consistently show that the faster people lose pounds, the more likely they are to regain fat.
Cardiovascular workouts combined with strength training (CVCT) are essential for losing weight, but they tend to utilize carbohydrates as a source of fuel. That is why combining cardio with a low-fat meal plan is your best bet for fat loss. We suggest the drop-it-slow-and-keep-it-off diet, try trimming 500 calories per day. The best advice we can give is by no means should a female eat less than 1200, and a male less than 1500 calories per day. If you have been here 3x per week for three weeks, and you have not lost one-pound…please see us to review your current eating pattern and activity level. Two things you have a lack of imagination, or you are dehydrated!
Let us share the rewards together!
Dave Parise CPT FPTA- www.resultsplus.com- 203-288-8822
How diet and activity each play a role in fat cell metabolism and help to determine whether you gain or loss weight.
The ratio of two enzymes, LPL and HSL, effect whether your store fat and gain weight or release fat and lose weight.
To a large extent the main factor that determines whether or not we store fat in our bodies are two key enzymes. Since most of the factors that regulate the activity of the enzymes are always present these enzymes are always active and are like lights with a dimmer switch that never go off. So it is the relative ratio of the two enzymes, which determines whether triglycerides (TG) are stored in our fat cells or released from the fat cells to be used for energy.
The two key enzymes responsible for fat storage and fat removal, respectively, are lipoprotein lipase (LPL) and hormone-sensitive lipase (HSL). Lipoprotein lipase is the enzyme located outside cells and responsible for removing triglycerides (FAT) from the blood and helping to move it into the cell for fat storage. Hormone-sensitive lipase on the other hand is located within the cell and is activated to release Triglycerides from the cells into the blood so it can be burned as fuel.
Some of the key controllable factors that stimulate LPL are (NO FAT LOSS)
1) A very low carb diet
2) Saturated fats,
3) Trans fats (found in hydrogenated oils),
4) Liquid diets
5) Caloric restriction less than 1200 female,1500 male.
The key controllable factor that regulates HSL ( FAT LOSS) is exercise or activity. Exercise, being a stress, causes release of epinephrine (adrenalin), and stimulates the release of TG to be burned as fuel
When a stressor is psychological in nature and the energy demands are low - much of the fat goes to the liver and is repackaged and released back into the blood stream only to be re-stored in fat cells. This leads to frustration and blaming the exercise program, or diet.
Another benefit of exercise is enhanced glucose tolerance and insulin sensitivity. With continued training there is a chronic lowering of circulating insulin levels. The post entitled: the role of exercise in treating type II non-insulin dependent diabetes, goes into the mechanism behind the improved insulin sensitivity brought about by activity. A benefit of lower insulin levels is a reduction of insulin’s stimulatory effect on LPL. So exercise lowers the ratio of LPL to HSL by both lowering the activity of LPL and raising the activity of HSL.
Combining exercise no less then three times per week, with a diet modifications of reduced total-fats, saturated-fats, trans fats, higher mono-unsaturated fats, omega-3 fats, and increased fiber creates an environment which is more efficient at removing fat than storing it – ultimately leading to fat loss and weight loss. (Appearance change)
Dave Parise CPT.
I WANT TO GET TONE? can I get tone? READ THIS IT WILL ROCK AND SHOCK YOUR THOUGHT PROCESS! By Dave Parise
What does tone mean? Well, first let’s get rid of the stomach statement, I never trained my stomach outside of the kitchen. What exactly does “tone” mean? Please do not use this statement with your clients. Tone means low level of contract activity in relaxed muscle. If you are not tone you are paralyzed. Can you tone up a region? Well, if a region has low levels of tone -- yes you can tone up that region -- but that will not change the texture of that region! Our clients need to know that there’s hard muscle under their fat. The only way to have it show is to burn more calories than they take in. But by no means can you train or reduce an area. The great benefit behind strength training is the increase of muscle metabolism, and fat burning enzymes. This makes us more metabolically active and burns more calories at rest.
Question: What is working when you anchor your feet while performing sit-ups / crunches? This would include the ab bench, the sit-up board, and all “crunch” machines where the feet are connected in some fashion.
If you answered “abdominal musculature” you are 40% correct. The prime movers are the hip flexor complex. The group is comprised of the Iliacus (originates on the pelvic crest and attaches on the femur) and the psoas (originates on the lumbar vertebrae and attaches to the femur), which makes up the Iliopsoas complex. The final muscle that contributes to hip flexion as well as serves as a knee extensor is the rectus femoris because of its origin and insertion point. I ask you again why would you connect your feet to perform crunches? What is the goal? The action of the rectus abdominis along with many other muscles in that region is to flex the spine. When you connect the feet you perform “trunk flexion” a totally different force analysis, and over time can create excess strain on the lower back. (Lumbar spine) Moreover, you are creating an abnormal anterior tilt of the pelvic bones. There are 33 muscles that either originate or insert on the pelvis, which means that if these three hip flexor muscles pull the pelvis out of place it will have a huge impact on the surrounding musculature. When the hip flexors become overly tight, it causes a condition called Lower Crossed Syndrome. The change in alignment causes the hamstrings to become tighter as well as the muscles that bring your legs together (adductors) and the muscles that extend your lower back. With all of these muscles becoming tight it causes the opposing muscles to become weak such as your gluteals, quads and abdomen. Instead of using the powerful gluteal muscles to run and jump the hamstrings have to change their role from helpers to prime movers in extending the hip. When the hamstring is overloaded with the extra work an injury is sure to follow. Unfortunately it is at this time that people begin extensive hamstring strengthening trying to fix the symptom rather than curing the cause (tight hip flexors and weak gluteus). This is just one of the many examples of the difference between picking the high risk exercises based on a manufactured machine, or a sensation in an anatomical region. How do we prevent all these muscular imbalances we subject our clients to? Step out of the common personal trainer mold…be uncommon.
INTERESTING INFORMATION ABOUT CROSS-FIT
Ryan Palmer had a tough week. On Monday, the 26-year-old job battled squat presses and ring dips. Tuesday, a clean and jerk set where he squeezed out 30 reps with 135 pounds. The following day, even though his muscles were still aching, he performed a total of 150 pull-ups and 150 burpees.
Palmer took a break from exercise on Thursday, but the next morning he went for a long bike ride. The following day his arms were uncharacteristically sore and swollen, his urine the color of black tea that had been seeping for hours. Instead of suiting up in workout gear on Sunday, he found himself in a hospital gown hooked up to an IV drip that flushed his kidneys with more than nine liters of saline. As his creatine kinase levels—the amount of muscle protein broken down poisoning his blood stream— declined at the pace of a snail, he pulled out his phone to send a tweet to his fellow athletes. With one flash of the camera, Palmer revealed the frightening results of a kidney test, and offered a simple caption: “Uncle Rhabdo, is that you?”
The Evolution of Exercise
A little more than a year ago, I pulled up to a garage one evening ready to get my ass kicked. I wanted to try a CrossFit workout. I’d heard the rumors. I knew what was coming was probably more than I could handle—and that not even my athletic background as a gymnast, weightlifter, running back or point guard would prepare me. So, I ate a light dinner that wouldn’t taste horrible if I ended up hurling it onto my sneakers after overworking myself. And I sucked up my fear.
When I arrived, nothing seemed too intimidating except for the big clock with red numbers. It was those numbers that would define my ability to survive. The workout started well, but right around my fifth set of squats, when the weight became a little too heavy and my form began to falter, I put the bar down. But the clock did not approve.
While the athletes around me kept moving, bewildered by my inaction, I knew my time was up. I could feel a twinge in my spine reminiscent of an old stress fracture. Everything—aside from the environment—told me to stop.
“Pick it up! Finish it out! Two minutes! As many rounds, let’s go!” The coach’s hands clapped together, lips pursed tightly in frustration for the mental and physical break I gave myself. So, I picked up the bar. And, moving as slowly as possible with as best form one can do when they’re tired and hurting, I finished it out. That night I needed a double dose of ibuprofen and an ice bath.
The Dark Side
Uncle Rhabdo represents a character in the CrossFit community and is short for rhabdomyolysis, a kidney condition most commonly induced by excessive exercise, according to Heather Gillespie, a sports medicine physician from UCLA. The potentially life-threatening state, which can also be caused by underlying genetics, occurs when muscle breaks down and myoglobin, the biproduct of muscle fibers, is released into the blood stream, essentially clogging up the kidneys and poisoning them.
“If you’re dehydrated, which sort of goes along with rhabdo, you can’t clear these toxins, the kidney can’t filter the byproduct,” Gillespie says. It can lead to kidney failure and electrolyte imbalances that can ultimately affect your heart.
Uncle Rhabdo was originally invented to shed light on “the inappropriate use of intensity,” according to CrossFit’s Training Guide. The haunting image of Uncle Rhabdo is a cartoon of a blue-haired-red-nosed clown with face paint, panting from exhaustion with organs and blood spilling from its body, a set of weights in the background.
Some in CrossFit use these clowns as a humorous way to prove that they’ve worked hard. But problems arise when CrossFit athletes and their trainers simply don’t know when—or choose not—to pull the plug.
“I do give them a little sticker [if they puke],” says Hollis Molloy, a trainer at CrossFit Santa Cruz, one of the first CrossFit gyms in the country. “Back in the day, we used to give them shirts and the availability of the shirt ran out.”
If most gyms struggle to have their patrons work hard enough, CrossFit gyms struggle on the opposite end of the spectrum. Searching for the words “pain” and “CrossFit” on Twitter yields hundreds of results, nearly every one praising the sting the workout provides. “There’s pushing an athlete to the point of discomfort that is challenging,” says Joe Dowdell, founder and CEO of Peak Performance in New York City. “But then we pull the reigns back. Vomiting is a sign that you’ve hit a point when it’s just too much.”
“CrossFitters put up with burning muscles and overall strain so they’re used to 'bring it on, gimme more gimme more.' It gets hard to say oh, that’s pain, I need to stop” says David Geier, Jr., an orthopedic surgeon and the director of sports medicine at the Medical University of South Carolina. “I think the benefits of CrossFit outweigh the risks—but the risks are real.”
While all exercise can create injury, Geier sees more injuries with CrossFit because of the high-speed, high-impact approach. Certain exercises implemented by CrossFit (Olympic lifts, specifically) are meant to be done in moderation. But CrossFit preaches pushing to the edge of every set, every rep, until there’s nothing left in the tank. And while training to muscular failure is notoriously debatable, one thing is certain: Regularly pushing your body to failure can lead to serious health risks, like rhabdomyolysis.
“I have always taken the stance that training to failure causes useless fatigue,” says Mark Peterson, an exercise physiologist from the University of Michigan’s department of physical medicine. “Whereas fatigue is a normal side effect of certain types of metabolic training, I do not believe it has a time or place in training for strength and power.”
The real danger is to new athletes, like those who flock to the thousands of CrossFit facilities looking for a great workout. Word of mouth is powerful in the CrossFit community, and maybe the most dangerous element. While the workouts can be performed by beginners, their immature muscles can’t tell the difference between training to failure and simply getting a good workout. In fact, most beginners don’t know when “too much is too much” and don’t understand the unique demand of an exercise session, says Eric Cressey, C.S.C.S., a shoulder and injury prevention expert and owner of Cressey Performance in Hudson, Mass.
Since many explosive movements require technical skill, he says, it is not advisable for Olympic lifts be completed in a fatigued state. CrossFit, and other popular workout schemes like bootcamps, rely on training to excessive exhaustion and failure, and thereby create an artificial perception of effectiveness. “These people might be doing a crazy workout and feel great because their endorphins are flowing, but then they wake up with their shoulder pounding with pain,” Cressey says.
His biggest concern is the technique that goes along with the workout. “When you see a 20-minute circuit of really ugly cleans and ring dips, those are exercises that don’t jive well,” he says.
The presiding hope among the CrossFit community is that this exercise movement can help reverse the growing obesity trend by creating a more active society. “I remember in the early days, Greg [Glassman] saying that CrossFit athletes aren’t found, they’re made,” says CrossFit Santa Cruz's Molloy. And while CrossFit motivates its followers to exercise, the growing fear is that the current model and lack of monitoring is more likely to build broken bodies than create a healthier nation.
My name is Marinos Peios and I live in Greece. I have a degree in sports science. I first met Dave Parise by searching the internet for top professionals in the USA. I ordered his books, and watched his informative videos on youtube.com. Everything I read or saw ensured me that going to U.S. was a kind of necessity for me. I wanted to continue my education in personal training. So, I did it! I Traveled and met Dave! A four hour lesson per day , eight days speaking about application of the right knowledge was what I was searching for. To some , knowledge is power ! Personally, I believe that application of knowledge and the key, especially when knowledge is based on Science! That’s what Fit pro’s and Dave Parise Taught me , The combination to become accomplished !
Dave Parise taught me everything hands on, and more! Every time my clients thank me, I want them to know that I owe a debt of gratitude To Dave Parise ! I have to thank Dave once again for making me feel more confident and knowledgeable. I always wanted to pursuit a career in personal training and he gave me the opportunity to Do it right ! Now I am requested because I am Qualified apart from certified! If you are looking for success, this is the best way to start the journey! I recommend Dave Parise, and his fit-pro personal training school.
Thank you Dave !
There has been a thirst for knowledge recently about alcohol and it’s effect on fat burning. Today I am pouring you an information cocktail. Here is the skinny on everything you need to know in regards to alcohol consumption. After sipping on this “info-tini” you may want to reconsider just how many more you want to pour!
Alcohol and Fat Burning
Daily alcohol consumption will slow or stop your results. I use the word daily because as I said in my last article one glass of wine is fine. When you belly up to the bar with that T.G.I.F. attitude THINK BEFORE YOU DRINK more than two drinks. I am referring to any liquor with a greater than 70% proof alcohol rating. Your liver can't metabolize alcohol and fat at the same time. It will always get rid of the toxic substance (alcohol) first. That means that as long as there's alcohol in your system you won't be burning any body fat. If you have less than three drinks, you might stall your fat loss for a few hours. If you have quite a few drinks, (three to five) it might be as long as four days before you're metabolizing fat again.
Drinking also dehydrates you, raises cortisol levels (goodbye muscle tone), raises estrogen levels (hello hips and lower pouch), lowers inhibitions (pizza, chocolate anyone?). Combine that with the fact that alcohol promotes abdominal fat storage (of all places!) and it's really not worth it, not if you're serious about making a major transformation in your health and general appearance.
My friends it’s only the beginning, now add an olive some dirty juice, and presto a puffy lower belly. Just how negative the impact is probably depends on your goals, age, activity level, metabolism, and a zillion other things.
If wine with dinner is part of your lifestyle, you might experiment with a glass a day, but that is it! See if you can have a glass of wine a few times a week and still be making progress. If it's really slow going, keep cutting back the number of drinks until you're satisfied with the level of your results. Of course, if you want to radically transform yourself and lose several pounds it’s properly best you have less than 4 drinks per week. Men with the “Dunlap” disease get into the gym hire a Personal trainer (get on the isagenix system) Ladies go on a tropical vacation, without the tropical drinks, exercise! Sip your drinks make them last, no juice drinks! and have two glasses of water between your limited alcoholic beverages or there will be no special date with a little black sexy dress. The truth that is self evident and we all need to understand the damage we are doing to ourselves for many days, just for a few hours of indulgence. Play Smart.
Dave Parise CPT MES FPTA
Well… I could not find a picture that was correct. So this is the exercise. Too much bend in her knees. She is elevating her shoulder girdle (Levator Scapula Syndrome) her grip is to narrow, and she has no choice but to extend, and drop her sternum. Wow, what a mess, look at the angle of the wrist to the elbow. (This is the best picture I could find) When done correctly this is an awesome beginner exercise, because you are seated in alignment (hopefully) and you are mobilizing the upper extremity. The movement pattern provides shoulder extension concentrically, and eccentrically performing shoulder flexion. If you want to emphasize your lats the wrist MUST be in line with the elbow. So this leads to the question: Who manufactured all those funky small close gripped handles?
Did you know we are getting more stress in our rotator cuff musculature, (internal rotation) then the horizontal fibers of the lats during a seated row, using those small handgrips? The wrist must be in line with the elbow. Remember you are training the horizontal fibers of the lats, rhomboids, elbow flexors, and some small scapular muscles. The better the alignment during this movement pattern the greater the performance. Also the alignment dictates the amount of regional fiber recruitment. Please do not spinal flex while doing this exercise. We see this all the time along with the lat pull. If you drop the sternum -- you blew it! DO NOT drop the rib cage. Remember motions and positions are relative to the body not the world. This is crucial, and we must think about this when we take the client through all his or her exercises. We live in a three dimensional unstable environment, so this is very important to us all. When you start grabbing different bars, the different hand positions will affect the joints articulations differently. As Personal Fit-Pros we need to look at the joints not the bars, or dumbbells. Always ask yourself: Does the machine or the bar match the motion of the body, based on the optimal strong path of motion. Will this machine or bar recruit the muscles fibers necessary for the goal? We do not want to create dysfunction in a muscle region, by moving in planes that are not part of the goal. If we teach our clients crummy motor skills we will create all types of muscular imbalances.