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    Default Physical Fitness

    Important lessons on Bicycle Safety

    Bicycling is a fun and healthy exercise. Before riding your bicycle on roadways, learn how to ride safely. Many bicyclists are seriously injured in accidents because they are less protected than drivers of automobiles and/or they do not practice safe riding skills. By observing and following safety rules, bicycling will be enjoyable and safe.


    DO
    • Wear an approved bike safety helmet at all times when you ride. Bicycle helmets are important part of bicycle safety. The most serious bike injuries are to the head. Helmets protect your head and brain from injury.
    • Keep your bike in good condition.
    • Obey traffic signs.
    • Let cars and people go first.
    • Slow down and check traffic at all corners.
    • Keep both hands on the handle bars except when doing turn signals.
    • Use hand signals.
    • Walk across busy streets.
    • Stay off busy streets.
    • Ride in one row (multiple riders).
    • Keep to the right.

    DON’T
    • Leave your bike unlocked.
    • Ride at night.
    • Go in and out of traffic.
    • Go between two cars.


    Bicycle Safety Checklist
    • Keep your chain snug, clean, and lubricated.
    • Lubricate pedal bearings and spindle; replace worn treads.
    • Keep spokes tight; replace broken ones promptly.
    • Wheels should rotate smoothly; lubricate bearings; keep axle nuts tight.
    • Inflate tires to correct pressure, which is stamped on the sidewall of the tire.
    • Install amber side reflectors or a white headlight on the front, and red reflectors or taillights on the rear.
    • Properly adjust and tighten handlebars, grips, and seat.
    • Be sure the bell or horn works.
    • Keep fenders securely fastened.
    • Coaster brakes or hand brakes must brake evenly every time; no slippage.

    More Tips: How to Not Get Hit by Cars






    Right fit means right protection. . .


    First, get the right size by measuring the rider's head with a tape measure. Let your child try the helmet on. Helmets come in sizes from small to extra large. Each size fits a range of head sizes. Find one that fits comfortably and doesn't pinch. Then, use the foam sizing pads included with the helmet to fine tune the fit.


    Adjust the straps for a snug fit. The helmet should cover the top of the forehead and not rock back and forth or from side to side. Helmets have adjustable straps to help you get them level and snug.


    As of March 1999, all bicycle helmets made in or imported in the United States must meet a uniform safety standard issued by the U.S. Consumer Product Safety Commission (CPSC). Look for the CPSC label or sticker that says the helmet meets the new standard.




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    Default Want to Lose Weight? Avoid Skinny Overeaters

    Want to Lose Weight? Avoid Skinny Overeaters

    http://www.time.com/time/business/ar...926060,00.html

    If you're looking to lose weight, here's a simple tip: don't dine with the skinny dude who stuffs his face. According to a study that will appear in the April 2010 issue of the Journal of Consumer Research, both the size and the consumption habits of our eating companions can influence our food intake. And contrary to existing research that says you should steer clear of eating with heavier people who order large portions, it's the beanpoles with the big appetites you really need to avoid. "They're big trouble," says Gavan Fitzsimons, a marketing professor at Duke's Fuqua School of Business and one of the study's co-authors.

    To test the effect of social influence on eating habits, researchers conducted two experiments. In the first, 95 undergraduate women were individually invited to a lab ostensibly to participate in a study about movie viewership. Before the film began, each woman was asked to help herself to a snack of either M&M's or granola. Another "participant," who was actually an actor hired by the research team, grabbed her food first, in full view of the subjects at the snack line. In her natural state, the phony participant weighed 105 lb. and wore a size 0. But in about half the cases, she wore a prosthetic designed by an Academy Award–winning costume studio. The fat suit increased her weight to 180 lb. and puffed her clothes to a size 16. (See the top 10 food trends of 2008.)

    Both the fat and the skinny versions of the actor scooped five tablespoons of food (approximately 71 g of granola or 108 g of M&M's) onto a plate. That's a heap. The subjects followed suit, taking more food than they normally would have had they eaten alone. However, the subjects took significantly higher portions when the actor was thin. During the movie — a five-minute clip from the Will Smith film I, Robot — they also ate significantly more if the actor was skinny. "It's our intuition sometimes that you don't want to eat with big people because you're afraid you'll eat more," says Fitzsimons. "In fact, the opposite is true."

    What happens when a thin person takes a small portion? Again, we tend to mimic those around us. For the second test, in one scenario the actor took two pieces of small candy from a set of snack bowls. In the other scenario, she took 30 pieces. Under the lots-of-food condition, the results mimicked the first test: subjects grabbed and ate significantly more candy when the actor was thin. Under the little-food condition, the subjects took the lead of the actor and restrained their candy consumption. However, in this scenario it was the obese lunch date who posed a threat: the subjects ate more if the actor was wearing a fat suit. (Watch TIME's video "How to Lose Weight Like a Real Loser.")

    Each of these tests illustrates the psychological trait known as anchoring. Humans tend to latch on to one specific piece of information when making decisions, in this case the habits of the actor. The social environment is extremely influential. If this fellow study subject is going to take an above-average number of M&M's, so will I. Call it the "I'll have what she's having" effect. (See pictures of what makes you eat more food.)

    However, we adjust the influence of the social environment on the basis of how we perceive the people around us. So if an obese person is helping himself to a large portion, I'll hold back a bit because, well, I see the ultimate results of his eating habits and don't want the stigma associated with being overweight. But if the thin person eats a lot, why shouldn't I follow suit? If she can gorge herself and still keep trim, why can't I?

    At the same time, if a thin dining companion orders a small portion, I too will hold back because I want to mirror the habits of a body type to which many people aspire. However, if an overweight person orders light, I'll make an adjustment. Obviously, small portions aren't working for him. If tiny meals don't help you stay trim, what's the point? Get me the cheeseburger deluxe.

    Read "Why Exercise Won't Make You Thin."

    Read "The Working Person's Diet: Too Busy to Eat Right."


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    Ten Ways Ten Pounds Can Change Your Life


    By Laurel House

    Yes, fitting into our skinny jeans- definitely a priority. But, just for a second let’s put our fragile egos aside and think beyond our seam-bursting thighs. Dropping ten pounds has the potential to impact your life beyond your looks. We’re talking a serious self-confidence facelift, improved health, and maybe even a few extra years to your life. It may not seem like much, but a measly 10 pounds can change your life- short and long term. So regardless of if your goal is to get rid of the saddlebags or harness your diabetes, it’s time to make your diet and workout regimen a priority.

    Burning off 10 pounds can:

    1. Minimize your chances of developing type-2 diabetes by half.
    2. Help prevent osteoarthritis by reducing the load on your knees (every pound of weight lost translates to a 4-pound reduction on the load bearing down on your knees).
    3. Decrease your risk of heart disease (you reduce your chance of heart disease by 1-2 percent for every percent of weight you drop).
    4. Cut your chances of developing certain cancers.

    5. Improve your sex life.
    6. Increase your immune function, therefore keeping you well, not sick.
    7. Up your energy all day (yes, even if you have to get up early to get your workout in).
    8. Give you a confidence boost.
    9. Help you sleep better.
    10. Add years to your life.

    Suddenly, those skinny jeans don’t seem so important in comparison.

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    Default 4 Mistakes Everyone Makes When Fighting Ab Flab

    4 Mistakes Everyone Makes When Fighting Ab Flab

    By Lucy Danziger and the staff at SELF - Feb 17, 2011

    There are a lot of things you can do to help melt stubborn belly fat that probably won't come as a surprise to you—you know, the typical cut-calories, get-regular-cardiovascular-exercise type of advice. But what you don't do can be just as key to finally achieving that firm, flat tummy. Get to know these sneaky belly bulgers so you can steer clear of them and trim inches off your waistline fast.

    Parking in front of the TV


    The occasional DVR-athon can be just what the doctor ordered, but
    people who tuned in for two or more hours daily had weaker ab and back muscles (by up to 10 percent) than those who viewed less than two hours, regardless of their overall activity level, researchers from the University of Oulu note. An hour of tube time is fine, especially if it motivates you to hit the gym. Schedule your workout to coincide with your favorite dramedy or reality show, and then tune in while you log some miles on the treadmill, elliptical or stationary bike.

    Stressing out


    Feeling frazzled and frantic?
    Increased levels of the stress hormone cortisol, a result of chronic worry, lead to excess stomach fat, research shows. To de-stress and weigh much less, learn to breathe. When you're on edge (or feel like you're about to be), slowly inhale through your nose, counting to four. Then exhale from your mouth for a count of eight. Repeat until refreshed.

    Diving into that darn bread basket!


    Those fluffy white rolls? They're your flat-ab foe! When staring down a breadbasket, check its contents before digging in.
    If you see whole grains, go for it—in fact, feel free to enjoy 3 ounces a day. (One slice of whole-wheat bread or 1/2 cup of cooked brown rice are each 1 ounce.) Dieters who did so lost more stomach fat than those who merely cut calories and ate refined grains, a study in the American Journal of Clinical Nutrition reveals.

    Munching late-night


    I like dessert as much as the next gal, but if you're trying to tighten up your tummy, it's best to pass up that scoop of mint chocolate chip ice cream and all other P.M. snacks.
    Your body may not burn nighttime nibbles as efficiently as it does those you eat during the day, a study of high-fat diets in the journal Obesity finds. Declare "last call" two hours before bed. "If you're really hungry, have a 150-calorie snack," says SELF contributing expert Janis Jibrin, R.D. If not, sip tea, cut the lights and bid farewell to the fridge until morning.


  5. #5
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    Default Workout - Exercises

    Attached Files

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    Get Sleek, Toned Arms

    By Jen Ator, Women's Health - Mar 31, 2011

    Here's something you'll love to learn: Your shoulders and upper back tend to carry less fat than the rest of your body, so the right exercises can give this area a nearly instant makeover, says Ramona Braganza, a celebrity trainer who has worked with stars such as Anne Hathaway and Jessica Alba. Braganza's workout, below, hits every major upper-body muscle and will help stabilize your shoulder joints, improve your posture, and build that strong, toned look you're after.

    Using five-to eight-pound weights, perform 15 to 20 reps of each exercise and go from one move to the next with little or no rest between. Do two or three sets three times a week.
    Attached Files

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    Default Important lessons on Bicycle Safety

    Important lessons on Bicycle Safety

    Bicycling is a fun and healthy exercise. Before riding your bicycle on roadways, learn how to ride safely. Many bicyclists are seriously injured in accidents because they are less protected than drivers of automobiles and/or they do not practice safe riding skills. By observing and following safety rules, bicycling will be enjoyable and safe.


    DO

    • Wear an approved bike safety helmet at all times when you ride. Bicycle helmets are important part of bicycle safety. The most serious bike injuries are to the head. Helmets protect your head and brain from injury.
    • Keep your bike in good condition.
    • Obey traffic signs.
    • Let cars and people go first.
    • Slow down and check traffic at all corners.
    • Keep both hands on the handle bars except when doing turn signals.
    • Use hand signals.
    • Walk across busy streets.
    • Stay off busy streets.
    • Ride in one row (multiple riders).
    • Keep to the right.


    DON’T

    • Leave your bike unlocked.
    • Ride at night.
    • Go in and out of traffic.
    • Go between two cars.


    Bicycle Safety Checklist

    • Keep your chain snug, clean, and lubricated.
    • Lubricate pedal bearings and spindle; replace worn treads.
    • Keep spokes tight; replace broken ones promptly.
    • Wheels should rotate smoothly; lubricate bearings; keep axle nuts tight.
    • Inflate tires to correct pressure, which is stamped on the sidewall of the tire.
    • Install amber side reflectors or a white headlight on the front, and red reflectors or taillights on the rear.
    • Properly adjust and tighten handlebars, grips, and seat.
    • Be sure the bell or horn works.
    • Keep fenders securely fastened.
    • Coaster brakes or hand brakes must brake evenly every time; no slippage.




    Right fit means right protection. . .

    First, get the right size by measuring the rider's head with a tape measure. Let your child try the helmet on. Helmets come in sizes from small to extra large. Each size fits a range of head sizes. Find one that fits comfortably and doesn't pinch. Then, use the foam sizing pads included with the helmet to fine tune the fit.

    Adjust the straps for a snug fit. The helmet should cover the top of the forehead and not rock back and forth or from side to side. Helmets have adjustable straps to help you get them level and snug.

    As of March 1999, all bicycle helmets made in or imported in the United States must meet a uniform safety standard issued by the U.S. Consumer Product Safety Commission (CPSC). Look for the CPSC label or sticker that says the helmet meets the new standard.


    More Tips: How to Not Get Hit by Cars

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    Prolonged Sitting Bad for Your Health


    7 May 2014


    As several recent studies have discovered, sitting for too long can be as dangerous to health as smoking. It more than doubles your risk of diabetes and is linked with an increase in heart disease. In fact, inactivity is the fourth biggest killer of adults, according to the World Health Organisation.

    Tim Allardyce, a Surrey-based osteopath and chartered physiotherapist, says: ‘The body needs mobility. Our spines are comprised of 26 mobile blocks of bone (vertebrae) which rotate, bend, extend, and are designed for movement. Knees, hips, ankles and feet are all mobile joints, too.

    ‘Sit in a chair for hours a day, five days a week and the spine does not move, the knees and hips are held in a flexed position, your body will get stiff, the muscles get weak and your body gets sore.

    ‘Hunching over a computer increases compression through the discs in the spine and causes stiffness and pain. It can even lead to a disc prolapse — known as a slipped disc.’ Leicester-based chiropractor Tim Hutchful says that symptoms often creep up without any warning. ‘I use what I call the paperclip analogy,’ he explains.

    ‘You could bend a paperclip once a day for a month and it will still function as a paperclip. Then one day it will just break. I treat women all the time who think they have a new injury but it is in fact the result of years of desk work. Their injury is caused by what’s known as postural fixity — being stuck in one place.’

    Women who wear stilettos and pencil skirts to work are particularly vulnerable, he adds. High heels tip the pelvis forward when we walk or stand, weakening the back’s muscles, while slim-fitting skirts restrict our joints’ range of movement when we sit down. And all the experts seem to agree there’s no way of knowing when ‘sitting-down disease’ will get you.

    So can you protect yourself from sitting-down disease without quitting your job? One simple way is not to sit for longer than 30 minutes without getting up. ‘Get a glass of water or go to speak to a colleague rather than email them,’ advises Mr Allardyce.


    Not slouching is vital, too. ‘Sit up with your back straight, your shoulders down and back, and elbows relaxed at your sides,’ says Ian Harding, a consultant orthopaedic surgeon. ‘Your buttocks should touch the back of the chair. And avoid crossing your legs.’

    Your keyboard should be directly in front of you, with the mouse by its side, and your phone close to you to avoid repetitive reaching. ‘You should be able to keep your wrist straight, shoulders relaxed and elbows by your side while using it,’ says Mr Harding.

    If you already have back, shoulder or knee pain, it’s important to be as active as possible as this will help your joints recover mobility.


    http://www.dailymail.co.uk/femail/ar...d-smoking.html

    Comments:

    Gemini93, UK:

    Sitting down too long causes diabetes, does it DM? So my autoimmune type 1 diabetes was caused by sitting down too long. I think what you're meaning to say is that prolonged sitting leading to lack of exercise and poor diet can lead to type 2 diabetes.

  9. #9
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    Default Women - Do you know what too fat looks like?


    Do you know what too fat looks like?


    by Sarah Boseley - 10 September 2014

    A study suggests that African American women in the US have a different picture of what unhealthy weight looks like than medical experts, prompting suggestions that pictures should be more widely used with health messages to counter the new normality of excess weight

    When most people around us are overweight or obese, it's hardly surprising that we no longer notice it. Fat has begun to look normal. In one sense, that's great - the stigma that overweight people have suffered in the past because of the way they look must surely die away. But it's a dangerous road. If we don't know we are overweight, we may be at risk of sleepwalking into crumbling joints, heart problems and diabetes.

    The latest evidence that we no longer see big as unhealthy comes from the US, where researchers from the Rush University Medical Center in Chicago asked African American women volunteers to look at a "body image scale" made up of drawings of women of different sizes and identify which women on the scale were overweight, obese and "too fat". They were also asked which picture featured a woman of approximately the same size as themselves. This is the visual scale they were given:



    African American women body image scale : African American women body image scale.

    The scale is taken from Obesity. Pulvers et al. (2004). Development of a culturally relevant body image instrument among urban African Americans. Obesity Res. 2004;12:1641–1651.

    [For anybody who wants to guess which of the women are of normal weight, overweight and obese, the answers are at the bottom.]

    This was not an enormous study - 69 African American women were recruited from a low income neighborhood of Chicago, with a mean age of 38, all of whom had at least one child. African American women were chosen because they have the highest obesity rates of any demographic group in the USA. The mean BMI of this group was 32, which is classified as obese - normal weight is 18.5-24.9, overweight is 25-29.9, obese is 30-34.9. Over 35 is considered severe or morbid obesity.

    The women in the study, published by the Journal of Nutrition Education and Behavior, were pretty much in agreement over which women in the drawings were overweight and obese. But the researchers found that the only sizes they thought were "too fat" were the last two drawings - numbers 8 and 9. So the women were not concerned about being overweight - in their view, it was only serious obesity that could be bad for your health.

    And when it came to identifying their own body weight from the drawings, many of them got it wrong. The 56% of overweight women (BMI 25 or greater) and 40% of obese women (BMI 30 or greater) did not classify their body size as either overweight, obese, or too fat. From the perspective of these women, overweight began at a BMI of around 35 - not 25 as the experts say.

    What is going on here is that the cultural belief of the women as to what "too fat" looks like and therefore what is unhealthy is at odds with what the medical profession thinks. Elizabeth Lynch, who led the study, said:

    The fact that women felt that overweight body sizes were not too fat suggests that being told they are overweight, even by a physician, may not be sufficient motivation for them to attempt to lose weight.

    The researchers point out that there is a long history of African American women feeling more satisfied with a large body size than non-Hispanic whites. Nonetheless, as people get more and more overweight in the US, Europe and in all other countries too, there is a lesson here. The researchers suggest that health messages should be accompanied by pictures of what healthy and unhealthy weight actually looks like. It's something we are all losing sight of.

    So which women are of normal weight? Numbers 2, 3 and 4. Number 1 has a BMI of 16 and is therefore under-weight. The scale then rises in roughly 3 BMI points for each drawing, so 6 and 7 are obese and 8 and 9 are severely obese.


    http://www.theguardian.com/society/t...ity-body-image
    Last edited by islamirama; Dec-26-2016 at 07:13 PM.

  10. #10
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    The Best Exercise and Diet Plan For Losing Weight While Gaining Muscle

    Researchers for McMaster University in Hamilton, Canada, have found it’s possible to do both—gain muscle while cutting fat—in just 4 weeks.

    In their month-long study, which was published in the latest issue of the American Journal of Clinical Nutrition, 40 overweight men in their 20s followed a rigorous exercise program and followed a diet that consisted of 40% fewer calories than what they would normally require.

    However, while they all heavily restricted calories, half the men followed a lower-protein diet (1.2 grams per kilogram of body weight) and the other half followed a higher-protein diet (2.4 grams per kilogram of body weight). Both diets were above the recommended daily amount of protein.

    The participants worked out 6 days a week, doing resistance training, sprint work, high-intensity interval training (HIIT), and plyometric circuits. They also had to hit 10,000 steps every day.

    To help reach their daily dietary requirements, the higher-protein group also drank a whey protein shake within 15 minutes of finishing a workout, too.

    The researchers chose whey because “it’s the highest quality protein available,” says Stuart Phillips, Ph.D., lead study author. Meaning that it contains all the essential amino acids your body needs to make protein, and its easy to digest, he explains.

    The results: After 28 days, the higher-protein group experienced about 2.3 pounds of muscle gain and about 10.5 pounds of weight loss. The lower-protein group retained their muscle mass and lost about 8 pounds. Every participant got stronger and fitter, says Phillips.

    High-volume resistance training coupled with high protein intake enhances muscle growth. Anaerobic training—like HIIT, sprints, and plyos—are known to burn a ton of fat and improve fitness.

    The study proves that if you want serious results you need to put in serious effort. You need to cut calories, drastically increase protein, move more, lift weights, and break a sweat multiple times a week.

    http://www.menshealth.com/weight-los...in-muscle-plan

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    What Are the Benefits of High Intensity Weight Training?

    By Dr. Mercola - September 02, 2016

    Story at-a-glance

    ♦ Short bursts of intense weight training can increase your muscle strength by 50 percent in as little as two months

    ♦ High intensity weight training builds muscle faster, burns more calories after 22 hours, burns fat and takes less time than traditional programs

    ♦ Follow guidelines for repetitions, sets, frequency, progress and speed to get the most from your program and avoid injuries and over-training syndrome





    One of the biggest barriers many people face sticking with a regular exercise program is the time it takes to do it. Carving out an hour or two to hit the gym can seem daunting, and on some days might be completely unrealistic.

    However, short bursts of intense exercise can deliver many of the health and fitness benefits you get from doing hours of conventional cardiovascular training. This is also true for strength training or weight lifting.

    Your body may gain more strength and muscle mass by doing high intensity or super slow weight training, than you would receive from conventional weight lifting.

    Since high intensity training works more of your muscle than conventional training, you spend less time getting greater benefits. If you have just 30 minutes, you can perform a high intensity weight training session, helping you get fit in just a fraction of the time it used to take.

    What Is High Intensity Weight Training?

    In the early 1970s, the inventor of the Nautilus weight machines popularized high intensity interval training (HIIT). The idea is to train harder for shorter periods of time, which reduces the frequency required.

    The principle is to overload the muscle, creating a greater demand than your muscle is used to accommodating. The greater the demand, or intensity of the exercise, the greater overload is created and the more effective the exercise becomes.

    However, this overload is not created by increasing the amount of weight lifted, but rather by increasing the amount of time it takes to lift and return the weight, continuing through your repetition without stopping.

    You are essentially training the muscle to fatigue by removing the momentum you normally get when moving the weight quickly.

    Maintaining good form during each movement is very important. Once your muscles have fatigued to the point you are no longer able to hold proper form, you must stop or risk injury. It's also important to decrease the frequency of training to allow for proper recuperation.

    Training Harder But Smarter

    The greater the intensity of the exercise you perform, the less time is needed to accomplish successful results. This means there is an inverse relationship between the intensity of your workout and the frequency.

    You may think that high intensity weight training would only be effective for beginners, but intermediate and advanced weight trainers also benefit. However, as you become more advanced and capable of greater intensity in your workouts, you actually need more rest and less frequency in order to avoid overtraining.

    It is possible to over-exercise or over-train your muscles and suffer significant setback, illness or injury. When you use high intensity weight training, you shouldn't work out more than three non-consecutive days each week, and even less if you are an advanced athlete, an older athlete or if you don't recover quickly.

    Hard training breaks down muscle and makes them slightly weaker. It is during the rest periods between your workouts that your muscles grow stronger. This adaptation requires both physiologic stress to the muscles, rest and adequate diet to build strong muscles.

    When enough rest is not included between HIIT sessions, your improvements will plateau and your performance will ultimately decline. The term "overtraining syndrome" encompasses not only the physiological changes but also emotional, mental and behavioral symptoms that can persist for weeks or months.

    The appropriate volume of exercise to avoid overtraining syndrome will depend upon your age, gender, nutrition, rest schedule, quality of sleep, recovery time, genetics and training goals.

    Keys to Success Using High Intensity Weight Training

    High intensity weight training does not allow your muscle to rest between movements and engages more of the muscle being used. You can't use momentum as you go through the movement, and this forces your muscles to work harder.

    During SuperSlow weight training you are also working your muscle to the point of failure, or the point at which you cannot do another repetition. This builds more muscle in a shorter period of time and is safer than other forms of strength training. As Dr. Doug McGuff, author of "Body by Science," told WebMD:

    "With other exercises, to make them more challenging, you usually have to increase the force required — the weight level, whatever — which brings on aches and pains. This makes them more dangerous. With SuperSlow, you can make exercise much more challenging without increasing force."

    A reduction in momentum and the necessity of proper form also reduces the potential for injury. Increasing the challenge to your muscle without increasing the potential for damage to joints and muscle may improve your overall success with the program.

    High intensity weight training also improves your cardiovascular fitness. While you can improve your aerobic capacity with aerobic exercises like jogging or rowing, aerobic capacity also improves with strength training, as your muscles require more oxygen.

    This demand increases the workload on your heart and lungs to deliver the oxygen where it's needed.

    High intensity weight training has the added benefit of training your body to increase energy production at the cellular level by delivering substrate to your mitochondria more quickly, effectively and efficiently than traditional aerobic exercise.

    Specific High Intensity Weight Training Benefits

    Your body experiences several benefits from exercise. However, high intensity weight training offers specific benefits you may enjoy after just a few short months.

    Increased Calorie Burn, Fat Loss and Less Time Exercising

    Research in the Journal of Translational Medicine determined that participation in high intensity resistance training (HIRT) increased resting energy expenditure (REE).

    Using trained athletes, the researchers compared the REE, or the number of calories burned, between a traditional resistance workout and an HIRT session. They measured the REE 22 hours after each workout and found a significant increase in the number of calories burned after the HIRT program.

    The data from the study suggested that shorter HIRT sessions would increase REE and improve fat oxidation or fat loss. The reduced time in the gym may also reduce one barrier to prolonged exercise programs.

    Increase Muscle Mass Faster Than Traditional Programs

    In the early 1990s, Wayne Westcott, Ph.D., South Shore YMCA fitness research director in Quincy, Massachusetts, learned about SuperSlow weight training and undertook two informal studies.

    One in 1993 and the second in 1999 enrolled 75 participants to train using SuperSlow. The first study ran eight weeks and the second for 10 weeks. Both times, the participants in the SuperSlow groups experienced greater than 50 percent gain in muscle strength. Westcott found this so difficult to believe that he had the results verified at Virginia Tech.

    Strength Training Becomes More Important With Age

    As you age, strength training becomes increasingly important to prevent falls and maintain quality of life. While you may not think of falling as a significant health concern, it is the leading cause of death and injury in people over 65. Seniors have a 1 in 3 chance of falling. Of those older adults who fall, 24 percent end up with serious injuries and 6 percent fracture a bone.

    Activities that improve balance, mobility and strength help prevent falls and thus lower your risk for serious medical conditions or even death. As you age, your gait may change based on changes to your joints and muscle strength. Stiff joints, impaired neurological feedback and reduced muscle strength contribute to your risk of falling.

    Without intervention, your muscle mass and strength may decline by nearly 41 percent after the age of 40. Maintaining daily activities and including strength training in your routine will reduce the amount of muscle and strength loss you experience.

    SuperSlow weight training is ideal for the elderly as the program depends more upon your initial abilities than it does upon how much weight you lift. As most people experience quicker results than with traditional weight training, it is also inherently motivational.

    In a recent study, researchers found that progressive resistance strength training was more effective for improving balance in non-frail participants over the age of 65 than were traditional balance exercises.

    As high intensity weight training does not necessarily require a gym for participation, many elderly can begin a strength program at home to reduce their risk of falling. However, if you are frail, you'll want to make sure you have an attendant present at all times to help you. Having a personal trainer would be ideal, at least when you first start out.

    Determine Your Ideal Workout Frequency

    While beginners should not perform weight training more than three times a week on non-consecutive days, you may find you need more rest days one week than another, or need to increase the number of rest days as you become more advanced. You can determine your own ideal workout frequency by monitoring your body and symptoms. Telltale signs you haven't recovered well are similar to those of overtraining syndrome and include:

    • Reduced performance. You'll find you reach muscle fatigue faster for each set of exercises.

    • Fatigue on the days after your workout. You may experience flu-like symptoms including overall muscle ache, exhaustion, headache and a general feeling of malaise that may extend for days after your workout.

    • Fatigue will continue between workouts and you'll feel worse more days than you feel good.

    When you are not over-trained you'll experience:

    • Slight improvements with each session. You may not notice these each time but the session will not "feel" harder than the last one, and you'll be able to do more repetitions over time.

    • You may feel slightly tired the next day but will likely be invigorated with a sense of well-being.

    • You are aiming for a schedule where you don't feel tired after 24 hours, you feel invigorated and healthy, and your next workout is not more difficult than your last.


    High Intensity Weight Training Program You Can Start at Home

    video: http://viewpure.com/c37YonL8yns

    In this video, personal trainer Jill Rodriguez demonstrates eight SuperSlow strength training moves you can do at home with hand weights and a chin up bar. You'll use the same technique of slow movement as you graduate to using heavier dumbbells. These are the guidelines you'll want to follow as you develop a program specific to your needs and lifestyle:

    Frequency: Beginners may perform up to three workouts on non-consecutive days per week but should work out less frequently as you become more advanced.

    Repetitions: The number of repetitions you do will evolve over time. Your aim is to have an amount of weight you can lift for at least eight repetitions but no more than 15 before hitting muscle fatigue. In the beginning, this may take some experimentation.

    Sets: Repetitions are the number of times you do an exercise grouped together and a set is the number of times you do those grouped repetitions. In traditional weight training you might do three sets of 10 repetitions. With SuperSlow weight training you do only one set.

    Progress: Increase the amount of weight or resistance you're using when you can complete 15 repetitions using good form without reaching muscle fatigue.

    Speed: Move through your movements slowly, maintaining strict control of your body and the weight you're using. Count to 10 on contraction and 10 as you return to the starting position. Keep your movements smooth, resisting the impulse to do the movement quickly. Do not rest between repetitions.

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