Can you Pyramid a superset? Will a split-routine help increase peripheral heart action? How many tri-sets are in a circuit?
The following table is meant to help clarify the communication in the weight room.
Single - Set
Performing one set of each exercise.
Multiple - Set
Performing a multiple number of sets per exercise.
Pyramid
Increasing (or decreasing) weight with each set.
Superset
Performing two exercises in rapid succession.
Circuit Training
Performing a Series of Exercises, one after another, with minimal rest.
Peripheral Heart Action
A variation of circuit training that uses different exercises for each set through the circuit.
Split - Routine
A routine that trains different body parts on separate days.
Knowledge is power. Check your program; do you know why you do what you do?
Sunday, February 22, 2009
Sunday, February 8, 2009
Expectations, Courage, and Will
Clear your mind of expectation, have the courage to be who you are, and have the will to go after what you want.
Expectations can lead to frustration, which can lead to quitting.
You must boldly assert yourself to taking action towards the change you wish to see in your life, without burdening yourself with expectations of perfection. Do not expect anything to come easily or quickly. Do not expect to eat perfect, look perfect, act perfect, and do not expect anything to feel perfect. DO expect to do all that you can for yourself and be at peace with the outcome.
It takes courage to ask for help if you need it.
Whether you are stepping into a crowded gym full of extremely fit people, taking that group exercise class for the first time, or braving the weight room floor, some degree of courage will be needed to get what you want.
It takes will power to overcome obstacles.
Will power begins with clarifying just exactly what you want for yourself, and then aligning your choices with your highest purpose. It means knowing exactly what you want, without at the same time wanting a thousand other contradictory things. Will power is the catalyst that combines knowing with doing, even if that means cutting some strings.
Lasting results come from the “mental” game. If you can train your mind to manage expectations, gain courage, and act upon your highest will… then at that point there will be no more doubts… results will begin to chase after you.
Expectations can lead to frustration, which can lead to quitting.
You must boldly assert yourself to taking action towards the change you wish to see in your life, without burdening yourself with expectations of perfection. Do not expect anything to come easily or quickly. Do not expect to eat perfect, look perfect, act perfect, and do not expect anything to feel perfect. DO expect to do all that you can for yourself and be at peace with the outcome.
It takes courage to ask for help if you need it.
Whether you are stepping into a crowded gym full of extremely fit people, taking that group exercise class for the first time, or braving the weight room floor, some degree of courage will be needed to get what you want.
It takes will power to overcome obstacles.
Will power begins with clarifying just exactly what you want for yourself, and then aligning your choices with your highest purpose. It means knowing exactly what you want, without at the same time wanting a thousand other contradictory things. Will power is the catalyst that combines knowing with doing, even if that means cutting some strings.
Lasting results come from the “mental” game. If you can train your mind to manage expectations, gain courage, and act upon your highest will… then at that point there will be no more doubts… results will begin to chase after you.
Sunday, February 1, 2009
Breakfast, The Meal of Champions
“I don’t get hungry in the morning.”
“I can't eat until lunch.”
“It’s hard for me to burn calories; I guess I was just born with a low metabolism.”
Not necessarily.
Remember that metabolism is the rate at which your body burns calories. In the morning, your metabolism, like the rest of your body, just needs some time to wake up before it gets going. If you eat breakfast, you can jump start your metabolism.
Your metabolism not only increases during and after exercise, but also after eating. It goes without saying that if you exercise in the morning and eat a well rounded breakfast you will burn more calories throughout the day.
Furthermore, making a commitment to eating a healthy breakfast can also support healthy eating habits throughout the day. A study of the eating habits of over 12,000 women published in the November 2008 issue of the American Journal of Clinical Nutrition concluded that “eating a healthy breakfast helps maintain a healthy weight.” The study found that lower energy density, high nutrient foods and beverages (such as whole grain oatmeal and 100% orange juice) tend to re-enforce healthier eating habits across the board. These facts suggest that eating this type of breakfast can offer an advantage when it comes time to manage your body weight.
That’s not all… don’t think you have to ditch the joe! Research has shown that caffeine can improve endurance by up to 50 percent, as well as increase power, without making it feel like you’re putting in more effort.
“When you’re exercising for a while, your body sends signals to the brain that make you feel tired. Caffeine appears to bind to the neurotransmitters in the brain that receives those signals, so you don’t sense as much fatigue.” -Lawrence Spriet, Ph. D., professor of exercise physiology at the University of Guelph in Ontario, Canada.
So long as you keep it all in moderation, your coffee, oatmeal, and an early morning commitment to fitness can help you to brew a cup of your own good health.
“I can't eat until lunch.”
“It’s hard for me to burn calories; I guess I was just born with a low metabolism.”
Not necessarily.
Remember that metabolism is the rate at which your body burns calories. In the morning, your metabolism, like the rest of your body, just needs some time to wake up before it gets going. If you eat breakfast, you can jump start your metabolism.
Your metabolism not only increases during and after exercise, but also after eating. It goes without saying that if you exercise in the morning and eat a well rounded breakfast you will burn more calories throughout the day.
Furthermore, making a commitment to eating a healthy breakfast can also support healthy eating habits throughout the day. A study of the eating habits of over 12,000 women published in the November 2008 issue of the American Journal of Clinical Nutrition concluded that “eating a healthy breakfast helps maintain a healthy weight.” The study found that lower energy density, high nutrient foods and beverages (such as whole grain oatmeal and 100% orange juice) tend to re-enforce healthier eating habits across the board. These facts suggest that eating this type of breakfast can offer an advantage when it comes time to manage your body weight.
That’s not all… don’t think you have to ditch the joe! Research has shown that caffeine can improve endurance by up to 50 percent, as well as increase power, without making it feel like you’re putting in more effort.
“When you’re exercising for a while, your body sends signals to the brain that make you feel tired. Caffeine appears to bind to the neurotransmitters in the brain that receives those signals, so you don’t sense as much fatigue.” -Lawrence Spriet, Ph. D., professor of exercise physiology at the University of Guelph in Ontario, Canada.
So long as you keep it all in moderation, your coffee, oatmeal, and an early morning commitment to fitness can help you to brew a cup of your own good health.
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