Synergy of Human Movement Fit-Pros Course
Synergy of Human Movement Fit-Pros Course
If someone is trying to get in great shape, and they have the mental capacity to do so, I can only hope they will listen to reasoning.
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