| F.L.P.T |
It Makes You Feel So Young
Could exercise be the source of that elusive fountain of youth? Consider this: Just six months of
moderate physical activity may help turn back the clock as much as 30 years, according to the
results of a recent, albeit small, study.
In 1966, researchers tested the aerobic capacity of five healthy 20-year-olds after three weeks of
total body rest. Fast-forward 30 years to 1996. These same five men, now middle-aged, took
part in a program of moderate exercise, one hour, four to five times per week. Before beginning
the program, participants’ weight, body fat and aerobic capacity were measured, and the results
were not good. Over the years, average weight had climbed an average of 25 percent while body
fat doubled and aerobic capacity had declined by 11 percent. Remarkably, 30 years had done less
harm to participants’ aerobic capacities than had the three weeks of bed rest in 1966. But the
best news is that after six months, the men had regained the cardiovascular fitness levels they
had enjoyed as 20-year-olds, increasing their aerobic capacity by an average of 15 percent.
“This study clearly provides evidence that even an older person who has failed to maintain fitness
over time can benefit from an exercise program,” said Dr. Benjamin Levine, associate professor
of internal medicine and director of the Institute for Exercise and Environmental Medicine, a joint
venture between UT Southwestern and Presbyterian Hospital of Dallas.
“Starting an exercise program when you are older is still useful and can combat the effects of
aging. … Moreover, if you stop exercise, you can lose what you have gained relatively quickly,”
explained Levine, who co-authored the study. “Therefore, exercise must be a lifelong health habit
– like brushing your teeth or taking a shower – that can and should be sustained throughout life.”
Source: Circulation, 2001; 104, 1350-1357
Could exercise be the source of that elusive fountain of youth? Consider this: Just six months of
moderate physical activity may help turn back the clock as much as 30 years, according to the
results of a recent, albeit small, study.
In 1966, researchers tested the aerobic capacity of five healthy 20-year-olds after three weeks of
total body rest. Fast-forward 30 years to 1996. These same five men, now middle-aged, took
part in a program of moderate exercise, one hour, four to five times per week. Before beginning
the program, participants’ weight, body fat and aerobic capacity were measured, and the results
were not good. Over the years, average weight had climbed an average of 25 percent while body
fat doubled and aerobic capacity had declined by 11 percent. Remarkably, 30 years had done less
harm to participants’ aerobic capacities than had the three weeks of bed rest in 1966. But the
best news is that after six months, the men had regained the cardiovascular fitness levels they
had enjoyed as 20-year-olds, increasing their aerobic capacity by an average of 15 percent.
“This study clearly provides evidence that even an older person who has failed to maintain fitness
over time can benefit from an exercise program,” said Dr. Benjamin Levine, associate professor
of internal medicine and director of the Institute for Exercise and Environmental Medicine, a joint
venture between UT Southwestern and Presbyterian Hospital of Dallas.
“Starting an exercise program when you are older is still useful and can combat the effects of
aging. … Moreover, if you stop exercise, you can lose what you have gained relatively quickly,”
explained Levine, who co-authored the study. “Therefore, exercise must be a lifelong health habit
– like brushing your teeth or taking a shower – that can and should be sustained throughout life.”
Source: Circulation, 2001; 104, 1350-1357
America Needs An Attitude Adjustment
To say that most Americans are concerned about their weight is an understatement. Obsessed is more like it, and we spend
more than $50 billion per year feeding that obsession. And for what? To achieve an impossible ideal of thinness and beauty
that is virtually unattainable to the vast majority of people? Instead of being thinner, we're no better off than we were 10, even
20, years ago. In fact, the situation is worse: One out of every three American adults is now considered overweight. Not
surprisingly, this corresponds roughly to the number of Americans (65 million) who are dieting at any one time.
It seems that all those devices and diets, potions and powders, supplements and artificial sweeteners have done little to nourish
what's really important - one's self-esteem. This factor has been largely ignored by traditional approaches to weight loss.
Fortunately, a new generation of researchers, physicians and health-promotion specialists are diligently working to change this
by promoting what they call the new weight paradigm.
Be Careful What You Assume
At the foundation of this new approach to weight loss is a change in assumptions. For most of the twentieth century, people
have simply assumed that thinness is essential for both good health and happiness. And those who are not thin, it also is
assumed, must lack willpower and either eat too much or not exercise enough. The solution to being overweight, then, is to
simply eat less and exercise more.
Clearly, as statistics bear out, it's not that simple. Diets rarely work. Those who have tried them - and failed - know this, and
now physicians and weight researchers are acknowledging it as well. Factors such as genetics and physiological mechanisms
are finally receiving due credit for their roles in determining body shape and size.
It's All About Lifestyle
The new weight paradigm focuses on things other than weight loss: healthy eating, regular exercise, positive self-esteem and,
perhaps most importantly, self-acceptance. Being healthy has less to do with a number on a scale than the ability to balance
and nurture all aspects of one's life: the emotional, mental and spiritual, as well as the physical. Here's a breakdown of the old
assumptions and alternative solutions according to the new weight paradigm:Old: Restricting calories is the best way to lose
weight.New: Healthy, relaxed eating in response to hunger and satiety cues is the key to developing a comfortable relationship
with food and avoiding eating disorders.Old: Exercise is necessary to lose and keep weight off.New: Exercise is an excellent
way to improve one's health and enhance quality of life.Old: People need to be thin in order to be healthy and happy.New:
People naturally have different body shapes and sizes, and need to accept themselves for what they are.
The key to making positive changes - which may or may not include weight loss - is to consider all the different facets of
one's life. Dropping a dress or pants size will mean little if constant fatigue from restricting calories leaves you unable to play
with your kids. Disordered eating patterns caused by pressures to be thin can result in zero self-esteem. And constantly rating
yourself against some 'ideal' standard offers little more than a lifetime of dissatisfaction and frustration.
This new weight paradigm is not likely to gain speedy acceptance in a culture that values thinness and willpower so highly.
However, the choice to be healthy and happy by selecting self-acceptance rather than an enforced ideal is yours and yours
alone.
To say that most Americans are concerned about their weight is an understatement. Obsessed is more like it, and we spend
more than $50 billion per year feeding that obsession. And for what? To achieve an impossible ideal of thinness and beauty
that is virtually unattainable to the vast majority of people? Instead of being thinner, we're no better off than we were 10, even
20, years ago. In fact, the situation is worse: One out of every three American adults is now considered overweight. Not
surprisingly, this corresponds roughly to the number of Americans (65 million) who are dieting at any one time.
It seems that all those devices and diets, potions and powders, supplements and artificial sweeteners have done little to nourish
what's really important - one's self-esteem. This factor has been largely ignored by traditional approaches to weight loss.
Fortunately, a new generation of researchers, physicians and health-promotion specialists are diligently working to change this
by promoting what they call the new weight paradigm.
Be Careful What You Assume
At the foundation of this new approach to weight loss is a change in assumptions. For most of the twentieth century, people
have simply assumed that thinness is essential for both good health and happiness. And those who are not thin, it also is
assumed, must lack willpower and either eat too much or not exercise enough. The solution to being overweight, then, is to
simply eat less and exercise more.
Clearly, as statistics bear out, it's not that simple. Diets rarely work. Those who have tried them - and failed - know this, and
now physicians and weight researchers are acknowledging it as well. Factors such as genetics and physiological mechanisms
are finally receiving due credit for their roles in determining body shape and size.
It's All About Lifestyle
The new weight paradigm focuses on things other than weight loss: healthy eating, regular exercise, positive self-esteem and,
perhaps most importantly, self-acceptance. Being healthy has less to do with a number on a scale than the ability to balance
and nurture all aspects of one's life: the emotional, mental and spiritual, as well as the physical. Here's a breakdown of the old
assumptions and alternative solutions according to the new weight paradigm:Old: Restricting calories is the best way to lose
weight.New: Healthy, relaxed eating in response to hunger and satiety cues is the key to developing a comfortable relationship
with food and avoiding eating disorders.Old: Exercise is necessary to lose and keep weight off.New: Exercise is an excellent
way to improve one's health and enhance quality of life.Old: People need to be thin in order to be healthy and happy.New:
People naturally have different body shapes and sizes, and need to accept themselves for what they are.
The key to making positive changes - which may or may not include weight loss - is to consider all the different facets of
one's life. Dropping a dress or pants size will mean little if constant fatigue from restricting calories leaves you unable to play
with your kids. Disordered eating patterns caused by pressures to be thin can result in zero self-esteem. And constantly rating
yourself against some 'ideal' standard offers little more than a lifetime of dissatisfaction and frustration.
This new weight paradigm is not likely to gain speedy acceptance in a culture that values thinness and willpower so highly.
However, the choice to be healthy and happy by selecting self-acceptance rather than an enforced ideal is yours and yours
alone.
Choose sugar-free drinks and you’ll probably lose fat.
World renowned fat loss researcher Arne Astrup and his colleagues examined the impact on fat
loss of consuming sugar-based drinks compared to their artificially sweetened equivalents. These
researchers showed that selecting artificially sweetened foods and drinks can cause fat loss without
necessarily restricting calories.
In this study, two groups of overweight men and women consumed drinks containing sucrose or
artificial sweeteners as part of their regular diet. On average the sugar supplements provided 152
grams of sucrose per day and artificially sweetened supplements provided no grams of sucrose.
This is not a lot of difference in daily additional calories, but it was enough to prevent fat loss in the
group consuming the sugar drinks. This was mainly because the sugar-based drinks actually caused
this group to increase their daily sugar energy intake to 28% of total energy intake. Consuming
sugar caused these folks to want to consume more sugar! This increase occurred at a decrease in
fat and protein intake.
Body weight and fat mass increased in the sucrose consuming group (by 1.6 and 1.3 kg in males
and females, respectively). The group substituting with artificial sweeteners decreased weight by 1.0
and 0.3 kg respectively. This produced a highly significant between-group difference (P < 0.001) in
body weight and fat mass. Also, interestingly, systolic and diastolic blood pressure increased in the
sucrose group (by 3.8 and 4.1 mm Hg respectively) and decreased in the sweetener group (by 3.1
and 1.2 mm Hg respectively).
This research used overweight, sedentary folks. While the results may not have a lot to do with lean
bodybuilders who train intensely, these findings are crucial for the rest of America. The results
reveal the subtle, yet profoundly negative, impact on health that a high sugar diet can have on
sedentary, overweight people. This research helps explain the prevalence of obesity that has
engulfed the US.
Choosing to consume sugar-based drinks appears to have a significant effect on body weight (and
fat mass) over the long term. Simply selecting artificially sweetened drinks over sugar-laden
beverages can enable overweight people to lose fat and improve their health.
Am. J. Clin Nutri. 76. 4; 721-729, 2002.
World renowned fat loss researcher Arne Astrup and his colleagues examined the impact on fat
loss of consuming sugar-based drinks compared to their artificially sweetened equivalents. These
researchers showed that selecting artificially sweetened foods and drinks can cause fat loss without
necessarily restricting calories.
In this study, two groups of overweight men and women consumed drinks containing sucrose or
artificial sweeteners as part of their regular diet. On average the sugar supplements provided 152
grams of sucrose per day and artificially sweetened supplements provided no grams of sucrose.
This is not a lot of difference in daily additional calories, but it was enough to prevent fat loss in the
group consuming the sugar drinks. This was mainly because the sugar-based drinks actually caused
this group to increase their daily sugar energy intake to 28% of total energy intake. Consuming
sugar caused these folks to want to consume more sugar! This increase occurred at a decrease in
fat and protein intake.
Body weight and fat mass increased in the sucrose consuming group (by 1.6 and 1.3 kg in males
and females, respectively). The group substituting with artificial sweeteners decreased weight by 1.0
and 0.3 kg respectively. This produced a highly significant between-group difference (P < 0.001) in
body weight and fat mass. Also, interestingly, systolic and diastolic blood pressure increased in the
sucrose group (by 3.8 and 4.1 mm Hg respectively) and decreased in the sweetener group (by 3.1
and 1.2 mm Hg respectively).
This research used overweight, sedentary folks. While the results may not have a lot to do with lean
bodybuilders who train intensely, these findings are crucial for the rest of America. The results
reveal the subtle, yet profoundly negative, impact on health that a high sugar diet can have on
sedentary, overweight people. This research helps explain the prevalence of obesity that has
engulfed the US.
Choosing to consume sugar-based drinks appears to have a significant effect on body weight (and
fat mass) over the long term. Simply selecting artificially sweetened drinks over sugar-laden
beverages can enable overweight people to lose fat and improve their health.
Am. J. Clin Nutri. 76. 4; 721-729, 2002.
| Lifting heavy equals big gains! by Paul Cribb, B.H.Sci HMS AST Director of Research Scientist, big Jay Hoffman and his colleagues at The College of New Jersey have recently shown that athletes may experience better strength gains simply by making sure they lift heavy, regardless of training volume. This study examined the effects of both intensity and volume of training during an “in- season” resistance training program in a group of Division III NCAA American football players. Fifty-three football players were tested in the 1 repetition maximum (1RM) bench press and 1RM squat on the first day of summer training camp and during the final week of the regular season. The subjects were required to perform 3 sets of 6–8 repetitions per exercise. Results revealed that training volume and training compliance were not related to strength improvements. Analysis of the programs showed that athletes training above 80% of their 1RM made significantly greater strength improvements than athletes training with lighter loads (below 80% of their 1RM) for both bench press and squat exercise. While exercise selection and volume may vary in athletes strength training programs, these results mean that lifting heavy weight in low rep ranges (Max-OT style) is a must for achieving quality results from training. |
| Take It Slow, Don't Cheat, use good Form We’ve all seen people in the gym swinging weights around and not following proper form. Let me explain why they won't be making any gains and could possibly hurt themselves. First of all, the purpose of weight training is to subject the muscle fibers to a work over-load. This process breaks down the muscle fibers and signals the body that it must build the muscle back up in order to lift the weight easily the next time it is attempted. When you rush though a rep or cheat, you are not giving the muscle the over-load that it needs to break down the fibers. All you are doing is using momentum to move the weight. This does not build muscle. Each rep should be done slowly and deliberately. You should make the muscle work for every inch that the weight is moved. That is how the muscle grows and strength increases. As for proper form, this also goes to the matter of cheating and of not working the muscle properly. One other thing it can do is cause injury. When you swing the weight while doing standing bicep curls, you are putting a tremendous strain on your back. You are just looking for an injury. Please follow my advice. Take it slow and use proper form. Your gains will come faster this way. Addicted to Food? By Daniel DeNoon WebMD Medical News May 23, 2002 -- Just seeing and smelling food triggers an increase in a brain chemical that makes you hungry. It's the same signal that makes drug addicts want more drugs, suggesting that this may be the mechanism behind food addiction, a new study shows. The signal is dopamine, a powerful brain chemical that lies at the heart of addiction. Dopamine is an important part of the brain's pleasure and reward machinery. Addictive drugs increase brain levels of dopamine. Compared with normal people, addicts have fewer dopamine receptors -- the pleasure switch that high levels of dopamine flips on (to heighten the feelings of pleasure and reward.) Studies at the U. S. Department of Energy's Brookhaven National Laboratory show that obese people also have few dopamine receptors. Now a research team led by Brookhaven's Nora Volkow, MD, finds that people don't actually have to eat to get a surge of dopamine. It happens when they just see, smell, and have a tiny taste of food. This makes them even hungrier. The study is published in the June 1 issue of the journal Synapse. "Eating is a highly reinforcing behavior, just like taking drugs," Volkow says in a news release. "This is the first time anyone has shown that the dopamine system can be triggered by food when there is no pleasure associated with it, since the subjects don't eat the food. This provides us with new clues about the mechanisms that lead people to eat other than just for pleasure. This may help us understand why some people overeat." A Walk A Day . . . The popularity of walking as a fitness activity is growing by leaps and bounds. In addition to being a low-risk activity and easy to start, the health benefits of walking has been proven in numerous studies. An eight-year study of 13,000 people found that those who walked 30 minutes a day had a significantly lower risk of premature death than those who rarely exercised. Health benefits of a regular walking program include: Reduce blood cholesterol Lower blood pressure Increase cardiovascular endurance Boost bone strength Burn calories and keep weight down Get Ready A walking program is simple to begin. All you need are comfortable clothes and shoes. Layer clothing loosely, while keeping in mind that exercise elevates the body's temperature. Shoes specifically designed for walking are best. Every workout should begin with a brief warm-up and a few simple stretches. Walk around the house or in place for a few minutes to get the blood flowing to the muscles before you attempt to stretch them. Although walking primarily works the major muscles of the legs, don't forget to stretch your back, shoulders, and arms. This will help to loosen up any tension you may be carrying and make your walk more enjoyable as well as more effective. Get Moving Beginning walkers can make their workouts less strenuous by limiting how fast and far they walk. Keep in mind the following: Walk short distances. Begin with a five-minute stroll and gradually increase your distance. Forget about speed. Walk at a comfortable pace. Focus on good posture, keeping your head lifted and shoulders relaxed. Swing your arms naturally, breathing deeply. If you can't catch your breath, slow down or avoid hills. Be sure you can talk while walking. If you can't, you are walking too fast. Get Fit! Walking is one fitness activity that offers you numerous options. Once you have reached a point where you can walk a few miles with relative ease, you can vary the intensity. Walking hills, in addition to increasing your cardiovascular endurance, is a great way to tone the legs. Concentrate on lengthening your stride or increasing your speed. And don't forget to reward yourself after each workout with a few minutes of relaxing stretches to help prevent sore muscles. Listening to lively music while you walk is also a great way to energize your workout. But if you wear headphones, keep the volume down and watch for traffic you may not hear. Keep track of your progress. Many experts recommend you walk a minimum of 20 minutes a day-but there are no hard and fast rules. Fit walking into your schedule whenever you can. That may mean two 10-minute walks each day, or even an hour- long walk two to three times a week. The best schedule is one that keeps you walking and fit! |
10 Components of power
1.Anatomy. The length of the levers (bones), and the positions of
attachment of tendons and ligaments.
2. Skill. The most important. The degree to which you have learned the
correct movements for your sport, so they have become automatic
neuromuscular sequences in the cerebellum of your brain.
3.Contractile Mass. The number and the size of the contractile fibers of
your muscles.
4.Bodyfat. The amount of dead weight in fat your muscles have to carry.
5.Strength. The force at which your muscles can contract.
6.Balance. Your posture in standing and moving, and the balanced
development of opposing muscle groups that yield it.
7.Flexibility. The elasticity of your muscle chains into smooth, complex
movements.
8.Coordination. The linking of muscle chains into smooth, complex
movements.
9.Reaction speed. The efficiency of the neuromuscular connections
between your muscle, nerves and Brain.
10.Mental Focus.
1.Anatomy. The length of the levers (bones), and the positions of
attachment of tendons and ligaments.
2. Skill. The most important. The degree to which you have learned the
correct movements for your sport, so they have become automatic
neuromuscular sequences in the cerebellum of your brain.
3.Contractile Mass. The number and the size of the contractile fibers of
your muscles.
4.Bodyfat. The amount of dead weight in fat your muscles have to carry.
5.Strength. The force at which your muscles can contract.
6.Balance. Your posture in standing and moving, and the balanced
development of opposing muscle groups that yield it.
7.Flexibility. The elasticity of your muscle chains into smooth, complex
movements.
8.Coordination. The linking of muscle chains into smooth, complex
movements.
9.Reaction speed. The efficiency of the neuromuscular connections
between your muscle, nerves and Brain.
10.Mental Focus.
Fat Loss
When attempting to get into shape and lose weight, one thing you must remember, is that dieting does
not work. You must make a decision to change your lifestyle. Don't starve your body of precious
nutrients. Eat good proper meals, drink lots of water and eat fresh fruits and veggies.
Cardio is also a major factor in weight loss and toning. The main focus of this site is not cardio
training, but cardio is vital to your goals. Just remember that you should do at least 20-45 minutes of
aerobic exercise at least three times per week. A good way to start good cardio habits is to take short
walks and work up from there. Running, stairmasters, treadmills and stationary bikes are all good
exercise sources. Just use the equipment you are comfortable with and enjoy.
While there are differing opinions as to how much water should be consumed each day, just drink
enough where you feel comfortable. Do not force yourself to drink more than you want to, because
you will hate drinking it and before you know it, you are back to drinking soft drinks and other liquids.
When attempting to get into shape and lose weight, one thing you must remember, is that dieting does
not work. You must make a decision to change your lifestyle. Don't starve your body of precious
nutrients. Eat good proper meals, drink lots of water and eat fresh fruits and veggies.
Cardio is also a major factor in weight loss and toning. The main focus of this site is not cardio
training, but cardio is vital to your goals. Just remember that you should do at least 20-45 minutes of
aerobic exercise at least three times per week. A good way to start good cardio habits is to take short
walks and work up from there. Running, stairmasters, treadmills and stationary bikes are all good
exercise sources. Just use the equipment you are comfortable with and enjoy.
While there are differing opinions as to how much water should be consumed each day, just drink
enough where you feel comfortable. Do not force yourself to drink more than you want to, because
you will hate drinking it and before you know it, you are back to drinking soft drinks and other liquids.
| Site built and maintained by Rob Quimby |
ACE Makes Fitness Trend Predictions for 2006
More than 50,000 ACE Certified Fitness Professionals Surveyed
SAN DIEGO, Calif. – Dec. 19, 2005 – The American Council on Exercise (ACE), America’s non-profit fitness
advocate, today announced its top 10 fitness trend predictions for 2006. Through its research, “workout
watchdog” studies and worldwide network of certified fitness professionals, ACE continues to accurately monitor
America’s growing interest in fitness. With 2006 right around the corner, ACE’s predictions show a variety of
options for those seeking a healthy and fit lifestyle.
Teenagers and kids are utilizing personal trainers for sport-specific training. As the number of student athletes
increases, so does the importance of sport-specific training. On today’s playing fields, the kids are bigger,
stronger and faster than ever before. A sport-specific training program involves focusing on the specific skills
associated with an activity (e.g., tennis players strengthening the rotator cuff muscles to improve their serve),
while improving cardio respiratory endurance, muscle strength, core stability and flexibility.
Strength Training for Enhanced Sports Performance
By Michael Carrera, MSc. and
Reggie Reyes, BKin.
It is no surprise that many professional golfers attribute their success to the strength training aspect of their fitness
routines. They are hitting the ball farther, with less effort and achieving consistency and accuracy in their game.
This is not only the result of technical and tactical training on the range or the course, but also a result of
improved strength.
The same can be said for any athlete. We must remove the misconception that strength training slows an athlete
down or decreases his or her range of motion or flexibility. Strength training is an integral component in the
training regimens of sprinters and gymnasts, some of the quickest and most agile of athletes.
Increases in strength can lead to improved speed, power and muscular endurance when properly planned. The
typical bench press, arm curl, leg extension and shoulder press program will simply not suffice any longer. We
must change our thinking patterns now if we really want to make a difference. Yes, there are benefits to
performing the aforementioned exercises, but bear in mind that there is a proper time and place for each of them.
Where many of us have gone wrong with respect to training is in the planning aspect.
In training for sports the concept of periodization, or breaking down the training plan into different phases, must
form the foundation from which to work. This will ensure the athlete reaches peak performance levels at the
appropriate times throughout the year.
For example, one must first develop basic joint strength and flexibility before developing power. As well, one
cannot be fast unless he or she is strong. These statements allude to the importance of classifying one’s sport in
order to develop a training plan consistent with the demands of the sport. For example, a soccer midfielder must
race to the open space for a pass or get to the ball first many times within a 90-minute game. This implies the need
to develop both speed and endurance. The same can be said for ice hockey players who skate up and down the ice
many times within 60 minutes of play.
Training For America's Hottest Sports
By Ian Lee
Fitness Specialist - Every 2nd Thursday
Today, professional athletes see weight training in a different light than they did a few years back. For example,
tennis great Andre Agassi attributes his dramatic comeback two years ago to his strength and conditioning
training. Today, weight training is a must for all professional athletes in all genres of sports (excluding bowling and
billiards of course), because it provides a competitive advantage.
The benefits include increased strength, better muscular development, a decreased risk of injuries, and an increase
in self-confidence. While most gyms and athletic clubs have excellent facilities and available staff, many athletes
and trainers don't know how to set up a weight-training program specifically designed for certain sports.
Training routines for specific sports will vary in the off-season, the pre-season and the in-season. Please note,
however, that the purpose of this article is not to break down a training routine for each sports' particular season,
but is rather an introduction to various weight training movements and drills that should be included in such
routines.
football
Ready, set, hut... Football is one of the most punishing sports; it requires speed and strength, as well as brains.
Anyone that has ever played football knows that they'll need to carry out an effective strength and conditioning
program if they plan on starting each and every game of the season.
Every player on the football team, regardless of his position, should carry out these core lifts:
Power cleans
Squats
Bench presses
Military presses
Dead lifts
Barbell rows
Each training session should start with a full-fledged warm-up and stretching period, and the weekly routine
should also include sufficient aerobic conditioning
Strength Training Programs...
The Sport Specific Approach
Sport specific strength training programs can have a dramatic effect on your athletic performance. In fact good
sports strength is a precursor to...
Improved speed around the field, court or in a race
A higher vertical jump to win more aerial challenges, score more baskets
Increased distance in your golf game, taking the pressure off the shots that matter
Being able to throw further and with greater accuracy
The ability to kick with more power, distance and precision
Being able to hit the ball or shuttle harder, putting your opponent under pressure with every shot
The ability to hold off opponents and win challenges.
If your goal is to improve your athletic performance then you need an approach that is different than 99% of the
strength training programs you'll read about in fitness magazines. This article covers the foremost strategy for
developing sport-specific strength training programs...
--------------------------------------------------------------------------------
The Problems With Strength Training Programs... And The Solution
Unfortunately most strength training programs fail miserably when it comes to building the sport specific strength
you need. Here's why...
The vast majority of sports require significant muscular power or muscular endurance... or a combination of the
two. There are a few exceptions but they really just prove the rule. With that in mind...
Strength training programs that simply have you lifting heavier and heavier weights won't improve your athletic
performance. And this, as you probably know, is what so many strength training programs are based on. OK,
onto the important part. Let's examine...
The Solution
Strength training programs must result in the development of either muscular power or muscular endurance or
both. Now don't get me wrong... for some athletes maximum strength and additional muscle mass is essential.
And these should become specific goals within your sport-specific, strength training programs. But even sports
like football, ice hockey and the shot put still demand incredible levels of power.
If you can design strength training programs to precisely develop the specific types of strength that are required
by your sport, well now you have a blueprint for success. Sound simple? It is! Let's try it...
--------------------------------------------------------------------------------
Make Strength Training Programs Sport Specific
Consider your sport again. What types of activities does it consist of? Does it involve short explosive movements?
Does it require longer bouts of intense activity? Or do you have to use your bodyweight and sheer brute strength
to move an object... like your opponent! :-)
Not sure? Check out these sports and the elements of fitness their strength training programs should include...
Basketball strength training programs -- Good explosive power is crucial for the vertical jump. It is also important
for accelerating up and down the court. Excellent muscular endurance will allow to sustain a high level of
performance for the duration of the game.
Golf strength training programs -- Harnessing muscular power is at the very heart of the golf swing. Here is a
classic example of how simply lifting weights is not enough. Sure, you must lift weights to develop a solid
strength base first, but if you convert that into golf-specific power, well then... bring on Tiger Woods! ;-)
Football(Linemen) strength training programs -- This is one sport where increasing muscle bulk (hypertrophy) and
maximum strength is an advantage. But power still plays a major role in reacting and accelerating explosively. As a
football player you'll want to develop power whilst maintaining as much maximum strength as possible.
Soccer strength training programs -- Like many team sports soccer is a game of variety. The capacity to still jump
high, sprint quickly and turn sharply in the final stages of a game all demand outstanding muscular endurance.
While muscular power improves the performance of rapid movements such as kicking, sprinting, jumping and
turning.
Tennis strength training programs -- Muscular power is essential for powerful forehand and backhand shots,
serves and sprinting to reach the ball. Muscular endurance is a must... being able to hit the ball and move around
the court as forcefully at the end of a match as at the beginning is a great quality to have.
The point to remember is that for strength training programs to enhance performance they must be sport specific.
And to be sport specific, strength training programs must develop the right combinations of muscular power and
endurance (as well as maximum strength and bulk for sports like football)
More than 50,000 ACE Certified Fitness Professionals Surveyed
SAN DIEGO, Calif. – Dec. 19, 2005 – The American Council on Exercise (ACE), America’s non-profit fitness
advocate, today announced its top 10 fitness trend predictions for 2006. Through its research, “workout
watchdog” studies and worldwide network of certified fitness professionals, ACE continues to accurately monitor
America’s growing interest in fitness. With 2006 right around the corner, ACE’s predictions show a variety of
options for those seeking a healthy and fit lifestyle.
Teenagers and kids are utilizing personal trainers for sport-specific training. As the number of student athletes
increases, so does the importance of sport-specific training. On today’s playing fields, the kids are bigger,
stronger and faster than ever before. A sport-specific training program involves focusing on the specific skills
associated with an activity (e.g., tennis players strengthening the rotator cuff muscles to improve their serve),
while improving cardio respiratory endurance, muscle strength, core stability and flexibility.
Strength Training for Enhanced Sports Performance
By Michael Carrera, MSc. and
Reggie Reyes, BKin.
It is no surprise that many professional golfers attribute their success to the strength training aspect of their fitness
routines. They are hitting the ball farther, with less effort and achieving consistency and accuracy in their game.
This is not only the result of technical and tactical training on the range or the course, but also a result of
improved strength.
The same can be said for any athlete. We must remove the misconception that strength training slows an athlete
down or decreases his or her range of motion or flexibility. Strength training is an integral component in the
training regimens of sprinters and gymnasts, some of the quickest and most agile of athletes.
Increases in strength can lead to improved speed, power and muscular endurance when properly planned. The
typical bench press, arm curl, leg extension and shoulder press program will simply not suffice any longer. We
must change our thinking patterns now if we really want to make a difference. Yes, there are benefits to
performing the aforementioned exercises, but bear in mind that there is a proper time and place for each of them.
Where many of us have gone wrong with respect to training is in the planning aspect.
In training for sports the concept of periodization, or breaking down the training plan into different phases, must
form the foundation from which to work. This will ensure the athlete reaches peak performance levels at the
appropriate times throughout the year.
For example, one must first develop basic joint strength and flexibility before developing power. As well, one
cannot be fast unless he or she is strong. These statements allude to the importance of classifying one’s sport in
order to develop a training plan consistent with the demands of the sport. For example, a soccer midfielder must
race to the open space for a pass or get to the ball first many times within a 90-minute game. This implies the need
to develop both speed and endurance. The same can be said for ice hockey players who skate up and down the ice
many times within 60 minutes of play.
Training For America's Hottest Sports
By Ian Lee
Fitness Specialist - Every 2nd Thursday
Today, professional athletes see weight training in a different light than they did a few years back. For example,
tennis great Andre Agassi attributes his dramatic comeback two years ago to his strength and conditioning
training. Today, weight training is a must for all professional athletes in all genres of sports (excluding bowling and
billiards of course), because it provides a competitive advantage.
The benefits include increased strength, better muscular development, a decreased risk of injuries, and an increase
in self-confidence. While most gyms and athletic clubs have excellent facilities and available staff, many athletes
and trainers don't know how to set up a weight-training program specifically designed for certain sports.
Training routines for specific sports will vary in the off-season, the pre-season and the in-season. Please note,
however, that the purpose of this article is not to break down a training routine for each sports' particular season,
but is rather an introduction to various weight training movements and drills that should be included in such
routines.
football
Ready, set, hut... Football is one of the most punishing sports; it requires speed and strength, as well as brains.
Anyone that has ever played football knows that they'll need to carry out an effective strength and conditioning
program if they plan on starting each and every game of the season.
Every player on the football team, regardless of his position, should carry out these core lifts:
Power cleans
Squats
Bench presses
Military presses
Dead lifts
Barbell rows
Each training session should start with a full-fledged warm-up and stretching period, and the weekly routine
should also include sufficient aerobic conditioning
Strength Training Programs...
The Sport Specific Approach
Sport specific strength training programs can have a dramatic effect on your athletic performance. In fact good
sports strength is a precursor to...
Improved speed around the field, court or in a race
A higher vertical jump to win more aerial challenges, score more baskets
Increased distance in your golf game, taking the pressure off the shots that matter
Being able to throw further and with greater accuracy
The ability to kick with more power, distance and precision
Being able to hit the ball or shuttle harder, putting your opponent under pressure with every shot
The ability to hold off opponents and win challenges.
If your goal is to improve your athletic performance then you need an approach that is different than 99% of the
strength training programs you'll read about in fitness magazines. This article covers the foremost strategy for
developing sport-specific strength training programs...
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The Problems With Strength Training Programs... And The Solution
Unfortunately most strength training programs fail miserably when it comes to building the sport specific strength
you need. Here's why...
The vast majority of sports require significant muscular power or muscular endurance... or a combination of the
two. There are a few exceptions but they really just prove the rule. With that in mind...
Strength training programs that simply have you lifting heavier and heavier weights won't improve your athletic
performance. And this, as you probably know, is what so many strength training programs are based on. OK,
onto the important part. Let's examine...
The Solution
Strength training programs must result in the development of either muscular power or muscular endurance or
both. Now don't get me wrong... for some athletes maximum strength and additional muscle mass is essential.
And these should become specific goals within your sport-specific, strength training programs. But even sports
like football, ice hockey and the shot put still demand incredible levels of power.
If you can design strength training programs to precisely develop the specific types of strength that are required
by your sport, well now you have a blueprint for success. Sound simple? It is! Let's try it...
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Make Strength Training Programs Sport Specific
Consider your sport again. What types of activities does it consist of? Does it involve short explosive movements?
Does it require longer bouts of intense activity? Or do you have to use your bodyweight and sheer brute strength
to move an object... like your opponent! :-)
Not sure? Check out these sports and the elements of fitness their strength training programs should include...
Basketball strength training programs -- Good explosive power is crucial for the vertical jump. It is also important
for accelerating up and down the court. Excellent muscular endurance will allow to sustain a high level of
performance for the duration of the game.
Golf strength training programs -- Harnessing muscular power is at the very heart of the golf swing. Here is a
classic example of how simply lifting weights is not enough. Sure, you must lift weights to develop a solid
strength base first, but if you convert that into golf-specific power, well then... bring on Tiger Woods! ;-)
Football(Linemen) strength training programs -- This is one sport where increasing muscle bulk (hypertrophy) and
maximum strength is an advantage. But power still plays a major role in reacting and accelerating explosively. As a
football player you'll want to develop power whilst maintaining as much maximum strength as possible.
Soccer strength training programs -- Like many team sports soccer is a game of variety. The capacity to still jump
high, sprint quickly and turn sharply in the final stages of a game all demand outstanding muscular endurance.
While muscular power improves the performance of rapid movements such as kicking, sprinting, jumping and
turning.
Tennis strength training programs -- Muscular power is essential for powerful forehand and backhand shots,
serves and sprinting to reach the ball. Muscular endurance is a must... being able to hit the ball and move around
the court as forcefully at the end of a match as at the beginning is a great quality to have.
The point to remember is that for strength training programs to enhance performance they must be sport specific.
And to be sport specific, strength training programs must develop the right combinations of muscular power and
endurance (as well as maximum strength and bulk for sports like football)
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Low-fat Isn’t Always Better
Women who follow a low-fat diet may not be getting as many essential nutrients as they should,
according to the findings of a 27,000-person U.S. Department of Agriculture (USDA) study.
More than half the women who reduced their fat intake to less than 30 percent of total calories
were short changing themselves on vitamins A and E, calcium, folic acid, iron and zinc. This, in
turn, places them at greater risk for osteoporosis, pregnancy-related problems and, perhaps,
certain types of cancer.
While a low-fat diet is recommended for the prevention of obesity, breast cancer, diabetes and
heart disease, following a low-fat diet at the expense of nutrients is not a wise choice. Instead,
women—and men as well—should follow a diet that is varied and balanced, low in fat and high in
essential nutrients. For some, supplementation may be in order. For others, simply choosing high-
nutrient foods over high-sugar, low-fat foods can make a positive difference in overall health.
Federation of American Societies for Experimental Biology, April 19, 1998
This appeared in ACE FitnessMatters, ACE's official magazine.
Women who follow a low-fat diet may not be getting as many essential nutrients as they should,
according to the findings of a 27,000-person U.S. Department of Agriculture (USDA) study.
More than half the women who reduced their fat intake to less than 30 percent of total calories
were short changing themselves on vitamins A and E, calcium, folic acid, iron and zinc. This, in
turn, places them at greater risk for osteoporosis, pregnancy-related problems and, perhaps,
certain types of cancer.
While a low-fat diet is recommended for the prevention of obesity, breast cancer, diabetes and
heart disease, following a low-fat diet at the expense of nutrients is not a wise choice. Instead,
women—and men as well—should follow a diet that is varied and balanced, low in fat and high in
essential nutrients. For some, supplementation may be in order. For others, simply choosing high-
nutrient foods over high-sugar, low-fat foods can make a positive difference in overall health.
Federation of American Societies for Experimental Biology, April 19, 1998
This appeared in ACE FitnessMatters, ACE's official magazine.
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