I HATE IT when clients use the leg press machine without knowing how to use it. Don't get me wrong, it isolates the quads, hamstrings, and gluteus but it can also wreck havoc on the knee joint capsule and the ligaments in the knee if not used properly. That means it can result in knee tendonitis and a whole host of other issues. If you don't know how to use the leg press machine-DON'T USE IT. My advice is perform squats and/or lunges to build strength in the lower body. Add weights if you want to add more intensity. It still works those same muscles but avoiding load compression related injuries.
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From Nutritional Data (http://nutritiondata.self.com/topics/glycemic-index)
What is the Glycemic Index?
The Glycemic Index is a numerical Index that ranks carbohydrates based on their rate of glycemic response (i.e. their conversion to glucose within the human body). Glycemic Index uses a scale of 0 to 100, with higher values given to foods that cause the most rapid rise in blood sugar. Pure glucose serves as a reference point, and is given a Glycemic Index (GI) of 100.
The Glycemic Index Yields Some Surprises
Nutritionists used to believe that all simple sugars digested quickly and caused a rapid rise in blood sugar, and that the opposite was true for "complex carbohydrates". But that's not always the case. While many sweet and sugary foods do have high GI's, some starchy foods like potatoes or white bread score even higher than honey or table sugar (sucrose)!
Why is the Glycemic Index Important?
Your body performs best when your blood sugar is kept relatively constant. If your blood sugar drops too low, you become lethargic and/or experience increased hunger. And if it goes too high, your brain signals your pancreas to secrete more insulin. Insulin brings your blood sugar back down, but primarily by converting the excess sugar to stored fat. Also, the greater the rate of increase in your blood sugar, the more chance that your body will release an excess amount of insulin, and drive your blood sugar back down too low.
Therefore, when you eat foods that cause a large and rapid glycemic response, you may feel an initial elevation in energy and mood as your blood sugar rises, but this is followed by a cycle of increased fat storage, lethargy, and more hunger!
Although increased fat storage may sound bad enough, individuals with diabetes (diabetes mellitus, types 1 and 2) have an even worse problem. Their bodies inability to secrete or process insulin causes their blood sugar to rise too high, leading to a host of additional medical problems.
The theory behind the Glycemic Index is simply to minimize insulin-related problems by identifying and avoiding foods that have the greatest effect on your blood sugar.
Should All High-GI Foods be Avoided?
For non-diabetics, there are times when a rapid increase in blood sugar (and the corresponding increase in insulin) may be desirable. For example, after strenuous physical activity, insulin also helps move glucose into muscle cells, where it aids tissue repair. Because of this, some coaches and physical trainers recommend high-GI foods (such as sports drinks) immediately after exercise to speed recovery.
Also, it's not Glycemic Index alone that leads to the increase in blood sugar. Equally important is the amount of the food that you consume.
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- Sugar is one of the oldest ingredients, dating back to 326 BC.
- The average American child consumes 32 teaspoons of sugar a day and the average adult consumes 22 teaspoons.
- Low fat foods often use sugar to enhance flavor.
- The average can of soda has about 40 grams, or 10 teaspoons, of sugar.
- Body scrubs frequently have sugar as an ingredient.
I have seen the ever increasing need for me to stay in contact with my clients throughout the week. That is why I need to go above and beyond the generic "are you exercisng" email messages. Often times clients experience stress from work, kids, and other life events. These stressors can make it hard for my clients to be motivated to keep their fitness goals. A little encouraging message about their life and goals can boost people's motivated. It has the added bonus of making them feel more connected to me as their trainer. We are in the people business and we need people to feel loved and cared above inside as well as outside the gym room.
How often do you send a message to your clients? Weekly? On occasion? Let me know.