Strength training dominates most athletes' fitness and conditioning programs through out the year. In particular, volleyball players are well-known to have one of the highest levels of strength training dedication. These elite athletes realize the benefits of a proper periodized strength training program.
Volleyball pushes players to the extreme. Each athlete is expected to excel in explosive movements, vertical jumps, power hitting and intense serves. The position rotation in volleyball signifies the definite need for comprehensive players. Being a great blocker is a huge plus, but volleyball thrives off of all-around spectacular athletes. Strength training is a massive component to any elite athlete.
Strength training for volleyball requires the knowledge of periodization. Periodization means changing one or more variables within your strength training program on a regular and consistent basis. These variables can include the exercise, the frequency of lifting, the intensity of lifting, or the method of lifting.
Volleyball players, as well as most other athletes, work on a yearly periodization schedule. They break their year down into 4 distinct segments or cycles. Each new segment means they should change their strength training program to match that cycle's goals.
The four segments can be broken down into the off-season, the pre-season, the in-season, and the post-season. Each season has unique goals and a unique strength training program. Athletes allow time for resting, building strength and building sport specific functions before the start of the official game season.
The off-season's goal is to build power and strength. The off-season utilizes power exercises and higher weights to increase muscle size and strength. Typically, the strength training program is most intense during the off-season. Athletes invest a lot of time to their basic fitness foundation.
The pre-season focuses on actual sport specific functions. Squatting, jumping, lateral stepping, hitting and spiking are all common volleyball movements. The pre-season volleyball strength training routine is less intense than the off-season. The goal is to maintain that strength and power, but to perfect sport specific movements. Most of the routine is dedicated to mock volleyball games and drills.
The in-season purely focuses on maintaining the off and pre-season's goals. The off-season built power and the pre-season put that power to use. Athletes enjoy the fruits of their labor during the in-season. The spike that flies past the opponent's head and drills into the floor is proof that strength training for volleyball works.
The post-season's goals are about relaxation and repair. This is a time of year that includes low intensity workouts. The goal is to allow the body to heal after grueling months of high intensity workouts. These few weeks of rest and low intensity strength training and cardio bring the entire training year to a close. The post-season delivers a skilled and healed athlete to begin the off-season strength and power building again.
Off-season ~ Pre-season ~ In-season ~ Post-season ~ Repeat
Regardless of the season, a few things remain constant. Volleyball players should always perform one or more exercises for each muscle group. Each exercise should be performed through a full ROM (range of motion), and each strength training routine should steer towards sport specific movements.
Strength training for volleyball players is an essential and organic component of their fitness and conditioning program. Strength training delivers the edge that all athletes need to succeed. Periodization is necessary in all strength training programs. Volleyball and other sports have taught us the importance of a proper fitness routine based on specific goals.
Volleyball pushes players to the extreme. Each athlete is expected to excel in explosive movements, vertical jumps, power hitting and intense serves. The position rotation in volleyball signifies the definite need for comprehensive players. Being a great blocker is a huge plus, but volleyball thrives off of all-around spectacular athletes. Strength training is a massive component to any elite athlete.
Strength training for volleyball requires the knowledge of periodization. Periodization means changing one or more variables within your strength training program on a regular and consistent basis. These variables can include the exercise, the frequency of lifting, the intensity of lifting, or the method of lifting.
Volleyball players, as well as most other athletes, work on a yearly periodization schedule. They break their year down into 4 distinct segments or cycles. Each new segment means they should change their strength training program to match that cycle's goals.
The four segments can be broken down into the off-season, the pre-season, the in-season, and the post-season. Each season has unique goals and a unique strength training program. Athletes allow time for resting, building strength and building sport specific functions before the start of the official game season.
The off-season's goal is to build power and strength. The off-season utilizes power exercises and higher weights to increase muscle size and strength. Typically, the strength training program is most intense during the off-season. Athletes invest a lot of time to their basic fitness foundation.
The pre-season focuses on actual sport specific functions. Squatting, jumping, lateral stepping, hitting and spiking are all common volleyball movements. The pre-season volleyball strength training routine is less intense than the off-season. The goal is to maintain that strength and power, but to perfect sport specific movements. Most of the routine is dedicated to mock volleyball games and drills.
The in-season purely focuses on maintaining the off and pre-season's goals. The off-season built power and the pre-season put that power to use. Athletes enjoy the fruits of their labor during the in-season. The spike that flies past the opponent's head and drills into the floor is proof that strength training for volleyball works.
The post-season's goals are about relaxation and repair. This is a time of year that includes low intensity workouts. The goal is to allow the body to heal after grueling months of high intensity workouts. These few weeks of rest and low intensity strength training and cardio bring the entire training year to a close. The post-season delivers a skilled and healed athlete to begin the off-season strength and power building again.
Off-season ~ Pre-season ~ In-season ~ Post-season ~ Repeat
Regardless of the season, a few things remain constant. Volleyball players should always perform one or more exercises for each muscle group. Each exercise should be performed through a full ROM (range of motion), and each strength training routine should steer towards sport specific movements.
Strength training for volleyball players is an essential and organic component of their fitness and conditioning program. Strength training delivers the edge that all athletes need to succeed. Periodization is necessary in all strength training programs. Volleyball and other sports have taught us the importance of a proper fitness routine based on specific goals.
The Mediterranean Diet Full Flavored Foods Help You Lose Weight
0 komentar Diposting oleh boyz di 05.16For everyone who’s been on a diet themselves or knows someone who’s been on a diet, you know how bland the food can be sometimes. With foods like rice cakes it’s no secret why you lose weight, if the foods taste like carboard.
For everyone who’s had this experience there is hope. You should look at the Mediterranean Diet. The Mediterranean Diet isn’t a new fad or quick loss weight scheme, in fact it’s been around for over 40 years. However it’s taken science that long to fugure out what it was and why it works. The Mediterranean is a diverse region that is made up of 16 countries along the Mediterranean Sea. Countries like France, Spain, Italy and Greece have diverse and different cultures. While the foods are different on a nutritionally level they share many similarities. They contain lots of fresh fruits and vegetables. Wine is consumed in moderate amounts daily. Eggs are consumed in moderate amounts, and foods like poultry, fish and dairy are consumed on a limited basis.
However as many nutritionists and scientists are discovering one of the keys to the Mediterranean Diet is the oils. Plant based oils are extensively used throughout the region, with olive oil being the most popular. Olive oil is a monounsaturated fat, which means it’s good for the body and does things like lower your cholesterol. Do to the rich fats in the foods and those used in the cooking the foods of the region are known for the full rich textures and flavors that they have. In fact it’s these fats which give the foods a luxurious “mouth feel”. However eating foods rich in fats is not without some sacrifices, as fats have more than double the amount of calories of similarly sized portions of protein or carbohydrates. Learning to manage and control your portions is a key aspect of anybody who wants to follow the Mediterranean Diet.
For everyone who’s had this experience there is hope. You should look at the Mediterranean Diet. The Mediterranean Diet isn’t a new fad or quick loss weight scheme, in fact it’s been around for over 40 years. However it’s taken science that long to fugure out what it was and why it works. The Mediterranean is a diverse region that is made up of 16 countries along the Mediterranean Sea. Countries like France, Spain, Italy and Greece have diverse and different cultures. While the foods are different on a nutritionally level they share many similarities. They contain lots of fresh fruits and vegetables. Wine is consumed in moderate amounts daily. Eggs are consumed in moderate amounts, and foods like poultry, fish and dairy are consumed on a limited basis.
However as many nutritionists and scientists are discovering one of the keys to the Mediterranean Diet is the oils. Plant based oils are extensively used throughout the region, with olive oil being the most popular. Olive oil is a monounsaturated fat, which means it’s good for the body and does things like lower your cholesterol. Do to the rich fats in the foods and those used in the cooking the foods of the region are known for the full rich textures and flavors that they have. In fact it’s these fats which give the foods a luxurious “mouth feel”. However eating foods rich in fats is not without some sacrifices, as fats have more than double the amount of calories of similarly sized portions of protein or carbohydrates. Learning to manage and control your portions is a key aspect of anybody who wants to follow the Mediterranean Diet.
The perfect diet should be combined with a healthy weight management or activity program. Weight management may conjure up that dreaded "exercise" word. And exercise to some means pushing the body beyond limits, experiencing painful in joints, muscles, bones - everywhere. No pain no gain, right? Wrong. Instead, replace the word "exercise" with "activity" and incorporate this in your daily routine. And a general rule of thumb for guidelines about "activity" would be to strive for a minimum of 30 minutes for adults or 60 minutes for children of moderate physical activity daily.
Individual activity goals depend upon each person's health and weight goals and issues. Begin by checking with your medical advisor or healthcare physician to get a green light on which activities would be suitable for you, what your target weight range should be and a strategic plan to improve your health.
In a nutshell, during activities, calories are burned, pounds are shed in the long run. And the number of calories burned depends upon the duration and intensity or the activity. Slow and steady is the rule of thumb. And note daily progress. For those who have never been very active at all, it may be advisable to begin slow like with walking 10 minutes each day, gradually building up time and distance with increased "brisk" pacing. Even if you can't get out to walk, bike or swim, take stairs instead of elevators and escalators. Clean your house. Clean your car.
Wash windows. Wash your dog. Check out exercise videos, cassettes and workout books from the public library and put some of their ideas into action (Visit www.idealbodyfitness.com for more info). Check out your local fitness centers, YMCA, community center, too, for ideas. Partner up with a neighbor to walk or join a community volleyball team. There are unlimited ways to be active and enjoy life at the same time without using painful weight loss strategies.
Individual activity goals depend upon each person's health and weight goals and issues. Begin by checking with your medical advisor or healthcare physician to get a green light on which activities would be suitable for you, what your target weight range should be and a strategic plan to improve your health.
In a nutshell, during activities, calories are burned, pounds are shed in the long run. And the number of calories burned depends upon the duration and intensity or the activity. Slow and steady is the rule of thumb. And note daily progress. For those who have never been very active at all, it may be advisable to begin slow like with walking 10 minutes each day, gradually building up time and distance with increased "brisk" pacing. Even if you can't get out to walk, bike or swim, take stairs instead of elevators and escalators. Clean your house. Clean your car.
Wash windows. Wash your dog. Check out exercise videos, cassettes and workout books from the public library and put some of their ideas into action (Visit www.idealbodyfitness.com for more info). Check out your local fitness centers, YMCA, community center, too, for ideas. Partner up with a neighbor to walk or join a community volleyball team. There are unlimited ways to be active and enjoy life at the same time without using painful weight loss strategies.
Hundreds of Thousands of Americans spend millions of dollars each year on diet pills, "magical" exercise devices, and misrepresented health and fitness products, when in all actuality a good set of dumbbells and a brisk walk may be all you need to get in better shape than you've ever been in.
What can you do with nothing but a set of dumbbells, you ask? Provide resistance to your body's movements - also known as weight lifting. That's all weight lifting is - resistance. The terms "weight lifting" and "resistance training" have become one in the same because they are describing the same activity - moving your body under more resistance than it normally has to handle.
In fact, you've just stumbled upon the basic secret of exercise in general! Whether you are talking about resistance training, Pilates, Yoga, cardiovascular activities, or any other form of exercise, all of these programs have one thing in common - performing more activity than you would get sitting on the couch. WHY should you exercise, though?
How about defying the aging process for starters? Do you know that the primary reason why elderly people end up in nursing homes is because they lose the ability to think and move on their own? Do you also know that the entire process of thinking and moving on our own happens because we do it every day? Until we retire, that is. Once we don't have to go to work anymore, or deal with scheduling and lifestyle issues, suddenly the only thing that we have to think about is whether to watch game shows or soap operas all day long, and the only exercise we get is deftly flying our fingers over the remote control.
Mush. That's what our brains and bodies turn into when we stop using them. Think you are still sharp as a tack, and at the height of your game? Try to say the alphabet backwards in 30 seconds or less.
Yes…. sharp indeed.
What about physically? Think that you can still hold your own even though you don't really exercise much? Stop reading this article and drop down on the floor for some correct-form push-ups. Did you do at least 30 if you are female, or at least 40 if you are male? No? How about 20 or 25? 15? Unless you pulled off 30 or 40, you are probably at less than the 50 percentile mark for your gender - health conditions notwithstanding.
Okay, so you've determined that you aren't exactly Olympic athlete material. So what? You don't even like sports, let alone being very good at them. That's fine, and there is nothing wrong with that. So what about fat? Do you like bodyfat? Do you find it physically appealing? Do you think it's healthy? If so, we're done speaking. Go on about your business, and thanks for reading this far.
For everyone else, here is a newsflash: In America today - the year 2004 - obesity related health conditions account for more deaths in the United States each year than all known forms of cancer COMBINED. Heart Disease alone is the number one killer of American adults, and it is a PREVENTABLE CONDITION!
How about self-esteem? 64% of Americans are overweight. That is almost two-thirds of the population. If you think that a figure like that and the skyrocketing sales of prescription anti-depressants aren't related, you now have a second opportunity to stop reading this article and continue on with your day.
Here is the bottom line, folks: Exercise and a reasonable nutrition program are necessary for ALL people, for their ENTIRE lives. Note, however, that I said "exercise", and that I also said "reasonable nutrition program". At no point did I say anything about spending 2 hours per day at the gym, or about eating nothing but carrots and celery for the rest of your life. Why? Those practices are just as ineffective at long-term weight loss as diet pills and late night infomercial products. Here is what DOES work:
1) Weight/Resistance Training - Weight training for both men and women has the same effect - it makes your muscles more metabolically active. In simpler terms, it means your muscles will burn more calories - even when you are sleeping. Muscle is the only site on your body where bodyfat is broken down. Weak muscles = weak metabolism. Weak metabolism = slow calorie burning.
2) Cardiovascular Training - Contrary to popular belief, this type of training is meant to help your cardio-respiratory system function more effectively, and ultimately to last longer. Does it burn a lot of calories? Sure it does. However, if you don't combine it with resistance training and supportive nutrition, you'll likely just burn off water weight and the muscle tissue that you worked so hard for up in step number 1.
3) Reasonable Nutrition Program - Quality sources of complex and fibrous carbohydrates, essential fatty acids, and lean sources of protein. Eat those nutrients in reasonable proportions frequently throughout your day, and your metabolism (refer again to #1) will crank up to high, and you'll be burning more calories on a day to day basis than you ever have before in your life.
So far we have seen that not only can exercise keep us out of a nursing home, but it can also keep off excess levels of bodyfat which will - literally - keep us alive. We haven't even touched on sports performance, recreational activities, improved energy levels, ability to focus, or many of the other benefits of a regular exercise program.
Personally, I'd be happy with just staying out of a nursing home, and staying alive long enough to look good in a bathing suit. What about you?
What can you do with nothing but a set of dumbbells, you ask? Provide resistance to your body's movements - also known as weight lifting. That's all weight lifting is - resistance. The terms "weight lifting" and "resistance training" have become one in the same because they are describing the same activity - moving your body under more resistance than it normally has to handle.
In fact, you've just stumbled upon the basic secret of exercise in general! Whether you are talking about resistance training, Pilates, Yoga, cardiovascular activities, or any other form of exercise, all of these programs have one thing in common - performing more activity than you would get sitting on the couch. WHY should you exercise, though?
How about defying the aging process for starters? Do you know that the primary reason why elderly people end up in nursing homes is because they lose the ability to think and move on their own? Do you also know that the entire process of thinking and moving on our own happens because we do it every day? Until we retire, that is. Once we don't have to go to work anymore, or deal with scheduling and lifestyle issues, suddenly the only thing that we have to think about is whether to watch game shows or soap operas all day long, and the only exercise we get is deftly flying our fingers over the remote control.
Mush. That's what our brains and bodies turn into when we stop using them. Think you are still sharp as a tack, and at the height of your game? Try to say the alphabet backwards in 30 seconds or less.
Yes…. sharp indeed.
What about physically? Think that you can still hold your own even though you don't really exercise much? Stop reading this article and drop down on the floor for some correct-form push-ups. Did you do at least 30 if you are female, or at least 40 if you are male? No? How about 20 or 25? 15? Unless you pulled off 30 or 40, you are probably at less than the 50 percentile mark for your gender - health conditions notwithstanding.
Okay, so you've determined that you aren't exactly Olympic athlete material. So what? You don't even like sports, let alone being very good at them. That's fine, and there is nothing wrong with that. So what about fat? Do you like bodyfat? Do you find it physically appealing? Do you think it's healthy? If so, we're done speaking. Go on about your business, and thanks for reading this far.
For everyone else, here is a newsflash: In America today - the year 2004 - obesity related health conditions account for more deaths in the United States each year than all known forms of cancer COMBINED. Heart Disease alone is the number one killer of American adults, and it is a PREVENTABLE CONDITION!
How about self-esteem? 64% of Americans are overweight. That is almost two-thirds of the population. If you think that a figure like that and the skyrocketing sales of prescription anti-depressants aren't related, you now have a second opportunity to stop reading this article and continue on with your day.
Here is the bottom line, folks: Exercise and a reasonable nutrition program are necessary for ALL people, for their ENTIRE lives. Note, however, that I said "exercise", and that I also said "reasonable nutrition program". At no point did I say anything about spending 2 hours per day at the gym, or about eating nothing but carrots and celery for the rest of your life. Why? Those practices are just as ineffective at long-term weight loss as diet pills and late night infomercial products. Here is what DOES work:
1) Weight/Resistance Training - Weight training for both men and women has the same effect - it makes your muscles more metabolically active. In simpler terms, it means your muscles will burn more calories - even when you are sleeping. Muscle is the only site on your body where bodyfat is broken down. Weak muscles = weak metabolism. Weak metabolism = slow calorie burning.
2) Cardiovascular Training - Contrary to popular belief, this type of training is meant to help your cardio-respiratory system function more effectively, and ultimately to last longer. Does it burn a lot of calories? Sure it does. However, if you don't combine it with resistance training and supportive nutrition, you'll likely just burn off water weight and the muscle tissue that you worked so hard for up in step number 1.
3) Reasonable Nutrition Program - Quality sources of complex and fibrous carbohydrates, essential fatty acids, and lean sources of protein. Eat those nutrients in reasonable proportions frequently throughout your day, and your metabolism (refer again to #1) will crank up to high, and you'll be burning more calories on a day to day basis than you ever have before in your life.
So far we have seen that not only can exercise keep us out of a nursing home, but it can also keep off excess levels of bodyfat which will - literally - keep us alive. We haven't even touched on sports performance, recreational activities, improved energy levels, ability to focus, or many of the other benefits of a regular exercise program.
Personally, I'd be happy with just staying out of a nursing home, and staying alive long enough to look good in a bathing suit. What about you?
WHAT ARE THE MAINTENANCE AND RELAPSE STAGES?
In the maintenance stage, you’ve been exercising regularly for long enough that it’s become a habit. You’ve created a routine that works for you, and (if you’re doing it right), you’ve started seeing the benefits you originally wanted in your life. There are still a few traps that can derail you, though. When this happens, and you find yourself no longer exercising, you’re in Prochaska’s ‘Relapse’ stage. Most ‘traps’ will either involve a change in your life circumstances, a change in your goals, or a combination of both – so if you’ve been exercising regularly for a while and suddenly find motivating yourself difficult, ask yourself what’s changed.
CHANGES IN CIRCUMSTANCE
If your circumstances have altered, you’ll usually be well aware of what’s happened and how it’s affected your motivation. For example – you might enjoy exercising in a gym, then take a sudden drop in income that doesn’t allow you to keep your gym membership. Your working hours might change, making your original workout timeslot unavailable. Someone you exercise with might decide to stop, or you might injure yourself somehow. All these things will disrupt what was an effective routine, and if you don’t actively plan to work around the disruption, it can sap your motivation to keep exercising.
If this applies to you, imagine you were back in the Contemplation stage, and look at the motivation suggestions for this stage. Revisit your main goal for exercising. Is it still valid? If so, move through the suggestions for the Preparation stage. Your initial ‘how’ no longer works – so what needs to change? If you can no longer keep the routine that used to work, what can you still do that’s convenient, enjoyable and affordable? If you’ve kept a fitness journal, go back through the entries you made when you were setting up your routine. What did you think of to try then (and didn’t end up using) that you could experiment with now?
CHANGES IN GOALS
If your circumstances haven’t changed, it’s likely your goals have. Perhaps your initial goals aren’t relevant any longer? If this is the case, don’t beat yourself up about it – instead, ask yourself what you *do* want now. Perhaps you started off enthusiastic about training for a triathlon, but quickly found the required time and effort unbalanced your life. Perhaps you began wanting to lose 20kg, then realised as you had to replace your entire wardrobe that you actually preferred being curvy – now you just want to feel healthy and energetic. Remember, it’s your life and no-one can tell you what your goals should be. It’s OK for goals to change – what’s not OK is to keep grimly putting time and effort into something you don’t actually want any more.
Remember there’s a difference between wanting to take a day off, and losing long term motivation. Part of any successful plan is allowing yourself occasional rest days. Taking one or two every week doesn’t mean you’ve moved into Relapse – in fact it’s necessary to avoid overtraining. It’s also OK to vary your workout intensity from week to week – alternating weeks of pushing yourself with weeks of coasting. This strategy (called ‘periodisation’ when it’s done to a specific plan) is actually far more effective for reaching fitness goals than pushing yourself as hard as you can every single workout. If you’re starting consistently skip workouts though, you need to figure out why and do something about it.
GETTING HELP WITH MOTIVATION
Finally, as we suggested for those in the Action stage, if it’s getting harder to stay motivated despite all of the above suggestions, think about working with a personal trainer. In fact, a trainer can help you manage your motivational difficulties whatever stage of Prochaska’s model you’re at (or even if you’re not quite sure where you are right now!) If you’ve thought about hiring a trainer in the past, but the time has never been right, Optimum Life Ltd has an offer that might convince you to finally make the investment in yourself, your health, and your happiness. If you e-mail us on mailto:optimumlife@xtra.co.nz during October, you’ll be able to sign up for a full Total Fitness Membership at a 25% discount - only $US30 per month (when you consider that most trainers charge between $50-100 per session, you can see why it’s such good value!)
As you can see from this article series, the question of how to motivate yourself to exercise isn’t an easy one to answer (if it was, we’d all be exercising regularly, and there’d be no need for this article!). The best way to motivate yourself depends very much on where in the stages of change you are at the moment with respect to exercise. Figure out where you are in the model, then try the relevant suggestions for getting yourself moving. If you have any questions, comments or feedback, please don’t hesitate to contact us – we’d love to hear from you. Otherwise, may every day bring you closer to your Optimum Life.
In the maintenance stage, you’ve been exercising regularly for long enough that it’s become a habit. You’ve created a routine that works for you, and (if you’re doing it right), you’ve started seeing the benefits you originally wanted in your life. There are still a few traps that can derail you, though. When this happens, and you find yourself no longer exercising, you’re in Prochaska’s ‘Relapse’ stage. Most ‘traps’ will either involve a change in your life circumstances, a change in your goals, or a combination of both – so if you’ve been exercising regularly for a while and suddenly find motivating yourself difficult, ask yourself what’s changed.
CHANGES IN CIRCUMSTANCE
If your circumstances have altered, you’ll usually be well aware of what’s happened and how it’s affected your motivation. For example – you might enjoy exercising in a gym, then take a sudden drop in income that doesn’t allow you to keep your gym membership. Your working hours might change, making your original workout timeslot unavailable. Someone you exercise with might decide to stop, or you might injure yourself somehow. All these things will disrupt what was an effective routine, and if you don’t actively plan to work around the disruption, it can sap your motivation to keep exercising.
If this applies to you, imagine you were back in the Contemplation stage, and look at the motivation suggestions for this stage. Revisit your main goal for exercising. Is it still valid? If so, move through the suggestions for the Preparation stage. Your initial ‘how’ no longer works – so what needs to change? If you can no longer keep the routine that used to work, what can you still do that’s convenient, enjoyable and affordable? If you’ve kept a fitness journal, go back through the entries you made when you were setting up your routine. What did you think of to try then (and didn’t end up using) that you could experiment with now?
CHANGES IN GOALS
If your circumstances haven’t changed, it’s likely your goals have. Perhaps your initial goals aren’t relevant any longer? If this is the case, don’t beat yourself up about it – instead, ask yourself what you *do* want now. Perhaps you started off enthusiastic about training for a triathlon, but quickly found the required time and effort unbalanced your life. Perhaps you began wanting to lose 20kg, then realised as you had to replace your entire wardrobe that you actually preferred being curvy – now you just want to feel healthy and energetic. Remember, it’s your life and no-one can tell you what your goals should be. It’s OK for goals to change – what’s not OK is to keep grimly putting time and effort into something you don’t actually want any more.
Remember there’s a difference between wanting to take a day off, and losing long term motivation. Part of any successful plan is allowing yourself occasional rest days. Taking one or two every week doesn’t mean you’ve moved into Relapse – in fact it’s necessary to avoid overtraining. It’s also OK to vary your workout intensity from week to week – alternating weeks of pushing yourself with weeks of coasting. This strategy (called ‘periodisation’ when it’s done to a specific plan) is actually far more effective for reaching fitness goals than pushing yourself as hard as you can every single workout. If you’re starting consistently skip workouts though, you need to figure out why and do something about it.
GETTING HELP WITH MOTIVATION
Finally, as we suggested for those in the Action stage, if it’s getting harder to stay motivated despite all of the above suggestions, think about working with a personal trainer. In fact, a trainer can help you manage your motivational difficulties whatever stage of Prochaska’s model you’re at (or even if you’re not quite sure where you are right now!) If you’ve thought about hiring a trainer in the past, but the time has never been right, Optimum Life Ltd has an offer that might convince you to finally make the investment in yourself, your health, and your happiness. If you e-mail us on mailto:optimumlife@xtra.co.nz during October, you’ll be able to sign up for a full Total Fitness Membership at a 25% discount - only $US30 per month (when you consider that most trainers charge between $50-100 per session, you can see why it’s such good value!)
As you can see from this article series, the question of how to motivate yourself to exercise isn’t an easy one to answer (if it was, we’d all be exercising regularly, and there’d be no need for this article!). The best way to motivate yourself depends very much on where in the stages of change you are at the moment with respect to exercise. Figure out where you are in the model, then try the relevant suggestions for getting yourself moving. If you have any questions, comments or feedback, please don’t hesitate to contact us – we’d love to hear from you. Otherwise, may every day bring you closer to your Optimum Life.
There has certainly been a rise in the number of People buying Treadmills for home use.
So many of us in this high paced work juggling work, Family and fun have little time to be driving around town getting to and from a gym. Perhaps we may not want to work out in front of others, or at least not till we get to were we feel more comfortable with ourselves.
Having a Treadmill at home allows you to go as frequently and flexibly as you need to gain a great fitness level. You may also notice that it is time saved that can be spent on time developing other things that are very dear to your heart…Like time with Your Loved ones or on a Special project you’ve been meaning to do.
With a new family member arriving time with baby is so important to Mom and Dad.
Not having to get baby bundled up and look for sitter or pay for a gym sitter is a load off your mind! Baby does nap and the flexibility of doing one long full work out or two short ones is an option with out the double drive to the gym.
Think of not only the time You save along with the privacy of your own home, but the money you will save on gas (and we all know how that is on the rise!) as well as membership fees and even baby sitting.
When working that busy shift and wanting to plan for a holiday away. It I nice to know that as much of a workout You need to get in shape for that sunny, sandy, beach holiday You can do from home and with time to throw in a load of Laundry, do the ironing and Pop dinner in the oven. Hey you could even get a full workout before that roast is out of the oven!
Why not join the growing millions of Smart citizens that have caught onto the incredible benefits of Health and Fitness along with more Peace of Mind that comes with investing in a Treadmill.
So many of us in this high paced work juggling work, Family and fun have little time to be driving around town getting to and from a gym. Perhaps we may not want to work out in front of others, or at least not till we get to were we feel more comfortable with ourselves.
Having a Treadmill at home allows you to go as frequently and flexibly as you need to gain a great fitness level. You may also notice that it is time saved that can be spent on time developing other things that are very dear to your heart…Like time with Your Loved ones or on a Special project you’ve been meaning to do.
With a new family member arriving time with baby is so important to Mom and Dad.
Not having to get baby bundled up and look for sitter or pay for a gym sitter is a load off your mind! Baby does nap and the flexibility of doing one long full work out or two short ones is an option with out the double drive to the gym.
Think of not only the time You save along with the privacy of your own home, but the money you will save on gas (and we all know how that is on the rise!) as well as membership fees and even baby sitting.
When working that busy shift and wanting to plan for a holiday away. It I nice to know that as much of a workout You need to get in shape for that sunny, sandy, beach holiday You can do from home and with time to throw in a load of Laundry, do the ironing and Pop dinner in the oven. Hey you could even get a full workout before that roast is out of the oven!
Why not join the growing millions of Smart citizens that have caught onto the incredible benefits of Health and Fitness along with more Peace of Mind that comes with investing in a Treadmill.
Quantity may beat quality when it comes to exercise and heart health. Adults who engage in mild exercise -- such as walking briskly for 12 miles or exercising moderately for 125-200 minutes over the course of a week -- can improve their aerobic fitness significantly and reduce their risk of cardiovascular disease, according to a study published in Chest.
"The classic exercise regimen has a component of intensity up to 80 percent of someone's maximum for health benefits," says lead author Brian D. Duscha of Duke University Medical Center in North Carolina.
"Our study demonstrates that you can exercise at an intensity much less than that and still achieve fitness benefits," he notes.
"People find exercise 'hard' and few people want to exercise at an intensity higher than they have to. Walking briskly for 12 miles a week per week is realistic and does not require anyone to incorporate a hardcore training regimen. Increasing your mileage or intensity will give you even greater health benefits," Duscha says.
Improved Oxygen Consumption
A Duke Medical Center research team examined the effects of different exercise training regimens on 133 patients aged 40 to 65 years. All were sedentary, overweight nonsmokers who had abnormal levels of fat in their blood.
The participants were divided into four exercise groups:
- high-amount/high-intensity (HAHI), the equivalent of jogging 20 miles per week at 65 to 80 percent peak Vo2 (maximum oxygen consumption);
- low-amount/high-intensity (LAHI), the equivalent of jogging/walking up an inclined treadmill approximately 12 miles per week at 65 to 80 percent peak Vo2;
- low-amount/moderate intensity (LAMI), the equivalent of walking approximately 12 miles per week at 40 to 55 percent peak Vo2; and
- a control group of nonexercising patients.
All patients underwent cardiopulmonary exercise testing twice at baseline and after seven to nine months of exercise training.
All exercise groups significantly improved their absolute and relative peak oxygen consumption and time to exhaustion (TTE) compared to baselines scores.
Increasing Intensity May Help Too
Although the HAHI group showed the greatest improvements in peak Vo2 overall, increasing exercise intensity from 40 to 55 percent to 65 to 80 percent (at a controlled amount of 12 miles/week) did not significantly improve peak oxygen consumption. However, increasing the amount of exercise did produce improvements.
An increase in exercise amount also demonstrated a graded increase in TTE between groups, although data were not statistically significant.
"Although our results did point toward amount being more important, it is very likely fitness levels can be improved by increasing either amount or intensity," says Duscha.
"This is illustrated by the tiered effect the exercise dose had on fitness improvements across our groups. We believe with more people in the study, increasing intensity would also have been significant," he explains.
Losing Weight Not Essential
Body mass index (BMI) was reduced in the LAHI and HAHI, groups but remained unchanged in the LAMI group. All exercise groups lost an average of 2.87 pounds after exercise. Baseline characteristics of age, BMI, weight, peak and relative Vo2, and TTE were not different between the groups.
"A second very important message is that subjects enjoyed fitness benefits in the absence of weight loss. Many people exercise with the purpose of losing weight. When they do not lose weight, they do not think the exercise is benefiting them and they stop exercising," notes Duscha.
"The truth is, you can improve your cardiovascular fitness and reduce your risk for heart disease by exercising without losing weight. Even if individuals do not lose weight, it is likely that they will lose body fat and increase lean muscle mass while reducing other risk factors," he points out.
12 Miles a Week
Adherence to exercise requires motivation and making exercise a priority, the researchers stress. They advise those who are beginning an exercise regimen to start slowly, choose an enjoyable activity, and make exercise a social activity. Individuals with medical problems should consult a physician before starting an exercise program.
"If you distill our results down, the public health message is: You only need to walk briskly for 12 miles per week or for approximately 125 to 200 minutes per week to improve your health. This sheds more light on the question, 'What is the minimum amount of exercise I need to do to get a health benefit?'" says Duscha.
"Regular exercise is an important part of a well-balanced lifestyle," adds Paul A. Kvale, MD, FCCP, President of the American College of Chest Physicians. "Physicians and other healthcare providers should encourage their patients to engage in regular exercise in order to obtain pulmonary and cardiovascular benefits."
"The classic exercise regimen has a component of intensity up to 80 percent of someone's maximum for health benefits," says lead author Brian D. Duscha of Duke University Medical Center in North Carolina.
"Our study demonstrates that you can exercise at an intensity much less than that and still achieve fitness benefits," he notes.
"People find exercise 'hard' and few people want to exercise at an intensity higher than they have to. Walking briskly for 12 miles a week per week is realistic and does not require anyone to incorporate a hardcore training regimen. Increasing your mileage or intensity will give you even greater health benefits," Duscha says.
Improved Oxygen Consumption
A Duke Medical Center research team examined the effects of different exercise training regimens on 133 patients aged 40 to 65 years. All were sedentary, overweight nonsmokers who had abnormal levels of fat in their blood.
The participants were divided into four exercise groups:
- high-amount/high-intensity (HAHI), the equivalent of jogging 20 miles per week at 65 to 80 percent peak Vo2 (maximum oxygen consumption);
- low-amount/high-intensity (LAHI), the equivalent of jogging/walking up an inclined treadmill approximately 12 miles per week at 65 to 80 percent peak Vo2;
- low-amount/moderate intensity (LAMI), the equivalent of walking approximately 12 miles per week at 40 to 55 percent peak Vo2; and
- a control group of nonexercising patients.
All patients underwent cardiopulmonary exercise testing twice at baseline and after seven to nine months of exercise training.
All exercise groups significantly improved their absolute and relative peak oxygen consumption and time to exhaustion (TTE) compared to baselines scores.
Increasing Intensity May Help Too
Although the HAHI group showed the greatest improvements in peak Vo2 overall, increasing exercise intensity from 40 to 55 percent to 65 to 80 percent (at a controlled amount of 12 miles/week) did not significantly improve peak oxygen consumption. However, increasing the amount of exercise did produce improvements.
An increase in exercise amount also demonstrated a graded increase in TTE between groups, although data were not statistically significant.
"Although our results did point toward amount being more important, it is very likely fitness levels can be improved by increasing either amount or intensity," says Duscha.
"This is illustrated by the tiered effect the exercise dose had on fitness improvements across our groups. We believe with more people in the study, increasing intensity would also have been significant," he explains.
Losing Weight Not Essential
Body mass index (BMI) was reduced in the LAHI and HAHI, groups but remained unchanged in the LAMI group. All exercise groups lost an average of 2.87 pounds after exercise. Baseline characteristics of age, BMI, weight, peak and relative Vo2, and TTE were not different between the groups.
"A second very important message is that subjects enjoyed fitness benefits in the absence of weight loss. Many people exercise with the purpose of losing weight. When they do not lose weight, they do not think the exercise is benefiting them and they stop exercising," notes Duscha.
"The truth is, you can improve your cardiovascular fitness and reduce your risk for heart disease by exercising without losing weight. Even if individuals do not lose weight, it is likely that they will lose body fat and increase lean muscle mass while reducing other risk factors," he points out.
12 Miles a Week
Adherence to exercise requires motivation and making exercise a priority, the researchers stress. They advise those who are beginning an exercise regimen to start slowly, choose an enjoyable activity, and make exercise a social activity. Individuals with medical problems should consult a physician before starting an exercise program.
"If you distill our results down, the public health message is: You only need to walk briskly for 12 miles per week or for approximately 125 to 200 minutes per week to improve your health. This sheds more light on the question, 'What is the minimum amount of exercise I need to do to get a health benefit?'" says Duscha.
"Regular exercise is an important part of a well-balanced lifestyle," adds Paul A. Kvale, MD, FCCP, President of the American College of Chest Physicians. "Physicians and other healthcare providers should encourage their patients to engage in regular exercise in order to obtain pulmonary and cardiovascular benefits."
Do you exercise every day? If you want to live a long, healthy life, maybe you should.
A recent study by Timothy Wessel, a physician at the University of Florida, indicates one of the strongest risk factors for developing heart disease is inactivity – even more so than being overweight. During the four-year study of 906 women, Dr. Wessel documented those who were moderately active were less likely to develop heart disease than sedentary women, no matter how much they weighed. The study concluded: “These results suggest that fitness may be more important than overweight or obesity for cardiovascular risk in women.”
In January, the updated U.S. Dietary Guidelines strongly urged that everyone should take part in “at least 30 minutes of moderate-intensity physical activity” on most days, above whatever activities they do at home or work. To loose weight or to avoid gaining weight as we age, 60 minutes of daily moderate to vigorous exercise is recommended. And those who have already lost weight and are attempting to keep weight off need 60 to 90 minutes of daily exercise.
A study of 9,611 adults by the University of Michigan Health System, found that people in their 50s and 60s who participated in daily exercise were 35 percent less likely to die within the next eight years than their inactive couch potato counter parts.
Convinced that it’s time to add exercise to your day?
The Basics - Making Exercise a Life Priority:
- If you’re not use to exercising, check with your doctor before beginning any strenuous fitness routine.
- Start slow. If 30 minutes of exercise is too much, start with 15 minutes and add a few minutes each day.
- If you don’t have time for 60 minutes of exercise, break it up into two 30-minute sessions throughout the day.
- Schedule a specific time to exercise everyday – then keep to your schedule!
- Take part in more intense activities that can improve your heart health, such as: running, dancing, swimming, cycling, and climbing stairs.
- Find exercise that you enjoy. You will be more likely to continue and improve your daily performance if you look forward to a favorite activity.
- Wear proper clothing and footwear. This has two functions. Clothing and shoes that are suited to your activity will enhance performance and offer the right kind of support for your body and feet. They will also place you in a better frame of mind for exercise. When you wear your favorite running outfit and slide into your special running shoes, your mind says “it’s time to get out the door and put my feet in motion!”
- Add everyday activities to increase your overall fitness level, such as gardening, housework, walking to the store, take the stairs instead of the elevator, and raking leaves.
- Always drink lots of water.
- If you feel discomfort or pain after an activity, use ice therapy immediately to reduce swelling and numb pain. Always have a cold pack in your freezer, ready and waiting. Most aches and pains attributed to exercise respond well to icing and will melt away within 24 hours after applying ice for several 20-minute sessions. Using cold therapy reduces down time, getting you back on schedule fast. (If the pain does not lessen within 48 hours after using ice therapy, is intense or becomes worse, see your doctor.)
Exercise every day…take care of your heart…live long!
Disclaimer: This information is not intended as a substitute for professional medical treatment or consultation. Always consult with your physician in the event of a serious injury.
A recent study by Timothy Wessel, a physician at the University of Florida, indicates one of the strongest risk factors for developing heart disease is inactivity – even more so than being overweight. During the four-year study of 906 women, Dr. Wessel documented those who were moderately active were less likely to develop heart disease than sedentary women, no matter how much they weighed. The study concluded: “These results suggest that fitness may be more important than overweight or obesity for cardiovascular risk in women.”
In January, the updated U.S. Dietary Guidelines strongly urged that everyone should take part in “at least 30 minutes of moderate-intensity physical activity” on most days, above whatever activities they do at home or work. To loose weight or to avoid gaining weight as we age, 60 minutes of daily moderate to vigorous exercise is recommended. And those who have already lost weight and are attempting to keep weight off need 60 to 90 minutes of daily exercise.
A study of 9,611 adults by the University of Michigan Health System, found that people in their 50s and 60s who participated in daily exercise were 35 percent less likely to die within the next eight years than their inactive couch potato counter parts.
Convinced that it’s time to add exercise to your day?
The Basics - Making Exercise a Life Priority:
- If you’re not use to exercising, check with your doctor before beginning any strenuous fitness routine.
- Start slow. If 30 minutes of exercise is too much, start with 15 minutes and add a few minutes each day.
- If you don’t have time for 60 minutes of exercise, break it up into two 30-minute sessions throughout the day.
- Schedule a specific time to exercise everyday – then keep to your schedule!
- Take part in more intense activities that can improve your heart health, such as: running, dancing, swimming, cycling, and climbing stairs.
- Find exercise that you enjoy. You will be more likely to continue and improve your daily performance if you look forward to a favorite activity.
- Wear proper clothing and footwear. This has two functions. Clothing and shoes that are suited to your activity will enhance performance and offer the right kind of support for your body and feet. They will also place you in a better frame of mind for exercise. When you wear your favorite running outfit and slide into your special running shoes, your mind says “it’s time to get out the door and put my feet in motion!”
- Add everyday activities to increase your overall fitness level, such as gardening, housework, walking to the store, take the stairs instead of the elevator, and raking leaves.
- Always drink lots of water.
- If you feel discomfort or pain after an activity, use ice therapy immediately to reduce swelling and numb pain. Always have a cold pack in your freezer, ready and waiting. Most aches and pains attributed to exercise respond well to icing and will melt away within 24 hours after applying ice for several 20-minute sessions. Using cold therapy reduces down time, getting you back on schedule fast. (If the pain does not lessen within 48 hours after using ice therapy, is intense or becomes worse, see your doctor.)
Exercise every day…take care of your heart…live long!
Disclaimer: This information is not intended as a substitute for professional medical treatment or consultation. Always consult with your physician in the event of a serious injury.
Recent studies have shown that if you perform just five minutes of reasonably intense exercise in the morning you can potentially burn up to twice as many calories you normally would during the day!
What this means is that for those people who often claim “I don’t have time!” there really is no excuse now for not doing five to ten minutes of physical training each day.
This is in reach of everyone!
There is no need for people to run five miles before breakfast. A healthier more focused you is within five minutes reach! Also there are other benefits of doing something physical upon rising in the morning. Breathing deeply and moving your body first thing not only allows you to burn more calories throughout the day but it also puts you in a better mood as well as obviously going a long way to providing yourself with better health.
In short, you will be more inclined to take the day by the “scruff of the neck”, so to speak, and to want to pursue goals and objectives if you are fully awake and energised for the day.
Below are listed some of the major benefits of doing something active each morning. Remember them when you think it is “too much effort!”.
1. Increased calorie burn throughout the day.
2. Higher energy levels.
3. Better health and fitness.
4. Due to point number three, a higher chance of living a longer more abundant life.
5. An increased likelihood that you will want to reach and achieve targets and ambitions in your life due to feeling positive and energised through exercise.
Remember, then, that success in fitness, or indeed in any area of life, is so often dictated by what you do (or do not do) each and every day for as little as five minutes at a time!
Develop daily positive habits where your health is concerned and see and feel your results soar!
What this means is that for those people who often claim “I don’t have time!” there really is no excuse now for not doing five to ten minutes of physical training each day.
This is in reach of everyone!
There is no need for people to run five miles before breakfast. A healthier more focused you is within five minutes reach! Also there are other benefits of doing something physical upon rising in the morning. Breathing deeply and moving your body first thing not only allows you to burn more calories throughout the day but it also puts you in a better mood as well as obviously going a long way to providing yourself with better health.
In short, you will be more inclined to take the day by the “scruff of the neck”, so to speak, and to want to pursue goals and objectives if you are fully awake and energised for the day.
Below are listed some of the major benefits of doing something active each morning. Remember them when you think it is “too much effort!”.
1. Increased calorie burn throughout the day.
2. Higher energy levels.
3. Better health and fitness.
4. Due to point number three, a higher chance of living a longer more abundant life.
5. An increased likelihood that you will want to reach and achieve targets and ambitions in your life due to feeling positive and energised through exercise.
Remember, then, that success in fitness, or indeed in any area of life, is so often dictated by what you do (or do not do) each and every day for as little as five minutes at a time!
Develop daily positive habits where your health is concerned and see and feel your results soar!
Australians are often divided into the haves, and the have-nots.
But they're not always talking about money.
These days, it's often the haves (too much body fat), versus the have-nots (not overweight).
We can't seem to make up our minds whether to eat at McDonald's, KFC, Pizza Hut, Krispy Kreme, Starbucks, and All-You-Can-Eat fast food restaurants, or whether to grab a protein snack, a freshly-squeezed fruit juice with wheatgrass and go straight to the gym.
Women's Magazines have the same problem. A sample magazine from this month featured diet and exercise routines from three TV personalities and movie stars. Yet the back section of the magazine featured recipes such as luscious mocha fudge cake.
The incidence of obesity in Australia rose dramatically in the 90s - 80% for women. And over 20% of children and adolescents are overweight or obese. Our eating habits are often unbalanced.
Yet a trip to the local beach shows a large number of exceedingly fit bodies, often accompanied by personal trainers. Perhaps the rebellion has begun.
Australian authors are now responsible for several internationally-known health and fitness books, such as the Sandra Cabot's Liver Cleansing Diet, the CSIRO WellBeing Diet, and Jennie Brand-Miller's New Glucose Revolution.
So let's assume you've decided to improve your health and fitness, upped your intake of raw fruit and vegies (for Liver Cleansing), are monitoring your intake of white breads and potatoes (for Glucose Revolution), and planning a BBQ based around lean meat for dinner tonight (CSIRO diet).
A November 2005 announcement from Jennie Brand-Miller is good news for the traditional Ocker image of throwing a shrimp on the barbie, while drinking a cold beer.
Apparently moderate alcohol intake has been related to a reduced risk of type 2 diabetes and coronary heart disease. The new study looked at the impact of beer, white wine and gin on a carbohydrate-based meal. The result was that the alcoholic drinks, in particular the white wine, helped to lower the glucose and insulin response after the meal.
So if someone criticises you for that pre-dinner drink this summer, just say that you're making an effort to avoid diabetes. They may just buy you another drink for being so thoughtful.
But they're not always talking about money.
These days, it's often the haves (too much body fat), versus the have-nots (not overweight).
We can't seem to make up our minds whether to eat at McDonald's, KFC, Pizza Hut, Krispy Kreme, Starbucks, and All-You-Can-Eat fast food restaurants, or whether to grab a protein snack, a freshly-squeezed fruit juice with wheatgrass and go straight to the gym.
Women's Magazines have the same problem. A sample magazine from this month featured diet and exercise routines from three TV personalities and movie stars. Yet the back section of the magazine featured recipes such as luscious mocha fudge cake.
The incidence of obesity in Australia rose dramatically in the 90s - 80% for women. And over 20% of children and adolescents are overweight or obese. Our eating habits are often unbalanced.
Yet a trip to the local beach shows a large number of exceedingly fit bodies, often accompanied by personal trainers. Perhaps the rebellion has begun.
Australian authors are now responsible for several internationally-known health and fitness books, such as the Sandra Cabot's Liver Cleansing Diet, the CSIRO WellBeing Diet, and Jennie Brand-Miller's New Glucose Revolution.
So let's assume you've decided to improve your health and fitness, upped your intake of raw fruit and vegies (for Liver Cleansing), are monitoring your intake of white breads and potatoes (for Glucose Revolution), and planning a BBQ based around lean meat for dinner tonight (CSIRO diet).
A November 2005 announcement from Jennie Brand-Miller is good news for the traditional Ocker image of throwing a shrimp on the barbie, while drinking a cold beer.
Apparently moderate alcohol intake has been related to a reduced risk of type 2 diabetes and coronary heart disease. The new study looked at the impact of beer, white wine and gin on a carbohydrate-based meal. The result was that the alcoholic drinks, in particular the white wine, helped to lower the glucose and insulin response after the meal.
So if someone criticises you for that pre-dinner drink this summer, just say that you're making an effort to avoid diabetes. They may just buy you another drink for being so thoughtful.
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