By Eduardo Lorenzo
In the words of Claude Bristol: "It's the constant and determined effort that breaks down all resistance and sweeps away all obstacles".
In other words, you control your own destiny with your mind! Sometimes we must tap into that inner self and realize what our potential is. And sometimes it's just about trying to make it and survive.
Sure we all have our days, or sometimes weeks--that it seems nearly impossible to make it to the gym and eat the right stuff. Sometimes--life just gets in the way! Yet on a constant basis we allow other things in our lives to take priority over our own health and lifestyle. In order to live our lives well we must get things headed in the right track. It's like a vicious cycle that if done right things come easy on their own; you start going to the gym, you eat properly, and you even sleep better. If left ignored then it just sneaks up on you with 10 to 20 pounds added, you start to feel sluggish, along with other health risk.
In order to inspire and motivate yourself, think about the commitment you have made to your health and to your loved ones.
Believe in yourself and you can make it happen!
Write down some realistic goals and work until you reach them!
Understand there will always be obstacles and road blocks to overcome.
The key to succeed at this is to be CONSISTENT, even when you feel you are not at your best. In turn this will help to build up from one workout to another over a period of time your body will get back on track with some noticeable results.
I had a trainer friend who always said: "NEVER MISS A WORKOUT". It sounds easier than getting it done. But with a simple strategy you can make this happen. How about bringing your workout down to 20 or 30 minutes? Or work on the muscles and movements that make you feel better and that you perform the best. Do some interval cardio for just 15 to 20 minutes.
Get yourself to an Electra Group Fitness class or go for a bike ride or some other outdoor sports.
Maybe it's about packing your meals the night before, or setting up your gym bag at the door so that way there’s no excuse on your way out.
Choose one thing to do that will help you to feel good, and stick to it. It might take a few days, or even a few weeks, but you’ll find out that consistency is the key!
That is true when you take a look at some the folks that have been consistently coming to their personal training sessions for the last couple of weeks even against the odds. I can think of CJ who has finally master his pull-ups (un-assisted by the way), David has dropped over 30 pounds in about 8 weeks (even with the adversities we had to face, he's getting the job done), Jill feels confident in her bikini again. I could keep going on and on but the message is clear. They've all overcome their fears and obstacles and have made it.
The key: Consistency!!!
Eduardo Lorenzo – NASM-CPT; specializes in sports performance, injury prevention, corrective exercises, physique enhancement and weight loss programs.
Thursday, April 23, 2009
Wednesday, April 22, 2009
The Essence of Core Training
By: Eduardo Lorenzo
Building a strong mid-section requires more than just the typical ab exercises. Sure everyone would like to have six pack abs to show off, but there a many reasons why someone should and needs to be training their ab muscles in a proper way.
First of all the term Core Training relates to the strengthening of the muscles that stabilize your skeletal structure; meaning the muscles of the spine, your pelvis and shoulders in order to provide a solid foundation for movement in the extremities. Properly training your Core is essential in the treatment and prevention of spinal pain and other musculoskeletal aches.
If your core muscles are strong they will aid in the following:
Some of the best core training exercises you should be performing are planks, hip raises, reverse crunches, woodchops and even compound exercises that will involve proper engagement of your core muscles. You can ask any of the members I’ve been training and surely they’ll tell you how sick and tired they are of listening to me constantly reminding them to “draw in” their abs, stabilize their abs, engage their core and hold it for the duration of their set of exercise. The main idea behind these exercises, is that it will strengthen your ab muscles a lot better than any other crunch you could ever do.
In essence, core stability benefits everyone, from older people to top professional athletes. Exercises for core stabilization should be part of every conditioning program, along with flexibility, strength, and aerobic training.
All the parts of your body are connected to one another, directly or indirectly. Think of a chain as the connection; for example, imagine a chain starting at your foot and running through your ankle, calf, knee, thigh, and hip to your pelvis and spine. This is called the kinetic chain, and it means that moving one part of your body can affect another body part. Your trunk is where the kinetic chains come together.
So the next time you think of ab training, forget doing basic crunches only. Remember your body needs all the support it can get.
Eduardo Lorenzo – NASM-CPT; specializes in sports performance, injury prevention, corrective exercises, physique enhancement and weight loss programs.
Building a strong mid-section requires more than just the typical ab exercises. Sure everyone would like to have six pack abs to show off, but there a many reasons why someone should and needs to be training their ab muscles in a proper way.
First of all the term Core Training relates to the strengthening of the muscles that stabilize your skeletal structure; meaning the muscles of the spine, your pelvis and shoulders in order to provide a solid foundation for movement in the extremities. Properly training your Core is essential in the treatment and prevention of spinal pain and other musculoskeletal aches.
If your core muscles are strong they will aid in the following:
- Proper movement of your torso – if your core is not strong you will likely suffer from back problems and increase your chances of injury, “even if you are an active person or consider yourself fit”.
-
Good posture and body stability - These muscles all work in harmony to provide stabilization for your body and to transfer power from the legs to the upper body and vice versa. -
They will also protect your vital systems, improve body fluids and enhance your circulatory support. -
YOU MAY ALSO LOOK SEXY!!!!
Some of the best core training exercises you should be performing are planks, hip raises, reverse crunches, woodchops and even compound exercises that will involve proper engagement of your core muscles. You can ask any of the members I’ve been training and surely they’ll tell you how sick and tired they are of listening to me constantly reminding them to “draw in” their abs, stabilize their abs, engage their core and hold it for the duration of their set of exercise. The main idea behind these exercises, is that it will strengthen your ab muscles a lot better than any other crunch you could ever do.
In essence, core stability benefits everyone, from older people to top professional athletes. Exercises for core stabilization should be part of every conditioning program, along with flexibility, strength, and aerobic training.
All the parts of your body are connected to one another, directly or indirectly. Think of a chain as the connection; for example, imagine a chain starting at your foot and running through your ankle, calf, knee, thigh, and hip to your pelvis and spine. This is called the kinetic chain, and it means that moving one part of your body can affect another body part. Your trunk is where the kinetic chains come together.
So the next time you think of ab training, forget doing basic crunches only. Remember your body needs all the support it can get.
Eduardo Lorenzo – NASM-CPT; specializes in sports performance, injury prevention, corrective exercises, physique enhancement and weight loss programs.
Thursday, April 16, 2009
WORKING OUT THROUGH PERIMENOPAUSE AND MENOPAUSE
By Tammy Bryant
We can start to feel the changes in our bodies at the age of 35, but menopause is a life changing experience for many women. We exprerience mood swings, weight gain and other symtoms due to drops of estrogen levels. Some women are at risk of heart disease and osteoporosis, but studies have shown that by exercising, eating right and keeping fit we can alleviate or stop some of the symptoms from happening.
BONE LOSS: Resistance training during menopause can help to diminish the effects of bone loss caused by estrogen reduction, aging or inactivity. Exercise that strengthens your muscles helps to lessen the severe effects of bone density loss, which is an issue during menopause.
HOT FLASHES--MOOD SWINGS: Increasing estrogen levels is key to reducing the symptoms of menopause, such as hot flashes and mood swings. With regular exercise it appears to be for some a promising alternative for hormone replacement therapy. A study showed increased levels of estrogen in both premenopausal and postmenopausal women aged 40 to 56 years after the women participated in weight and cardiovascular training programs. Exercise can also reduce fatigue, irritability and sleep loss associated with menopause.
WATER INTAKE: Hot flashes can cause severe sweating, which can lead to dehydration during exercise, so keep hydrated.
CARDIOVASCULAR DISEASE: When you do cardiovascular exercise, you sustain an elevated heart rate for a period of time, which when done consistently, will make your heart healthier and stronger. Studies have shown that women over 40, who are overweight and menopausal, have a higher risk of heart disease. So, do your cardio and hit those weights to keep your estrogen up, your weight down, decrease your total cholesterol levels and keep your heart happy and healthy.
BALANCING YOUR FITNESS PROGRAM: During menopause your body needs a balance of cardiovascular training, resistance training and stretching, because the three are important for your changing body.Some options include low-impact classes, walking or strength training with weights, machines, bands, or hand weights. Training both the upper and lower body are very important. Keeping the muscles of the upper back and chest strong may prevent the onset of spinal changes such as dowager's hump. To work on these issues and more come in and utilize our other classes. If you're not sure where to start, than a personnal trainer might be right for you and your needs.
If you have any questions on this subject contact me at tammy@electrahealthclub.com
We can start to feel the changes in our bodies at the age of 35, but menopause is a life changing experience for many women. We exprerience mood swings, weight gain and other symtoms due to drops of estrogen levels. Some women are at risk of heart disease and osteoporosis, but studies have shown that by exercising, eating right and keeping fit we can alleviate or stop some of the symptoms from happening.
BONE LOSS: Resistance training during menopause can help to diminish the effects of bone loss caused by estrogen reduction, aging or inactivity. Exercise that strengthens your muscles helps to lessen the severe effects of bone density loss, which is an issue during menopause.
HOT FLASHES--MOOD SWINGS: Increasing estrogen levels is key to reducing the symptoms of menopause, such as hot flashes and mood swings. With regular exercise it appears to be for some a promising alternative for hormone replacement therapy. A study showed increased levels of estrogen in both premenopausal and postmenopausal women aged 40 to 56 years after the women participated in weight and cardiovascular training programs. Exercise can also reduce fatigue, irritability and sleep loss associated with menopause.
WATER INTAKE: Hot flashes can cause severe sweating, which can lead to dehydration during exercise, so keep hydrated.
CARDIOVASCULAR DISEASE: When you do cardiovascular exercise, you sustain an elevated heart rate for a period of time, which when done consistently, will make your heart healthier and stronger. Studies have shown that women over 40, who are overweight and menopausal, have a higher risk of heart disease. So, do your cardio and hit those weights to keep your estrogen up, your weight down, decrease your total cholesterol levels and keep your heart happy and healthy.
BALANCING YOUR FITNESS PROGRAM: During menopause your body needs a balance of cardiovascular training, resistance training and stretching, because the three are important for your changing body.Some options include low-impact classes, walking or strength training with weights, machines, bands, or hand weights. Training both the upper and lower body are very important. Keeping the muscles of the upper back and chest strong may prevent the onset of spinal changes such as dowager's hump. To work on these issues and more come in and utilize our other classes. If you're not sure where to start, than a personnal trainer might be right for you and your needs.
If you have any questions on this subject contact me at tammy@electrahealthclub.com
Monday, April 6, 2009
Essential Weight Loss Guidelines
By Eduardo Lorenzo
Most people are familiar with the concept of eating 4-6 small meals per day, but many ask why this is necessary. There are several reasons, and this method of eating works for people trying to lose weight as well as those who are trying to put on muscle. However, I’ll focus more on weight loss, since most people are after this as a goal.
To be fit, trim, healthy, and have lots of energy, you’ve got to feed your metabolism! That means eating every two to three hours. Skipping meals or drastically cutting calories is never the answer because it tricks your body into storing fat rather than shedding it!
That is why you may see yourself lose some weight the minute you start on a certain diet program and most start doing some type of cardio. Yet after a while you hit a plateau, stop losing weight or just can’t gain muscle (whichever may be the goal you’re after). This could be discouraging; but don’t lose hope or motivation. Building a fine physique takes time, determination and continuous effort.
In order to understand this concept, below are several reasons why this way of eating works and delivers results:
1. Metabolism- By eating 4-6 small meals per day, you are taking in some food about every 3 hours. This means your body has to digest something every 3 hours. The process of digestion actually uses a fair amount of calories, so you are increasing your metabolic rate by doing this! If you eat five small meals or snacks throughout the day and at roughly the same time each day, your body will soon get into a new rhythm of eating. In essence, it will begin to trust that it will be fed regularly. It will begin to trust that it does not have to lock down what is held in storage within your fat cells, and it will begin to release body fat naturally. Your body will adjust so that it expends what you eat for fuel rather than conserve or store away nutrients for later use. This is the process of speeding up your metabolism!
2. Losing Body Fat-Through a physiological process called “Starvation Mode”, your body, after four hours or so, doesn’t know when it will get its next meal and “partitions” more of your next meal into fat cells than it would if you simply ate more often. Without a constant supply of small meals, commonly known as “grazing”, you’ll find yourself drowsy in the afternoon, fighting cravings, making impulsive food choices, bingeing, and, worst of all, gaining fat!By eating smaller meals, more frequently, you are hopefully taking in enough calories to cover immediate energy requirements and rebuilding muscle, without taking in excess that would be stored as body fat.
3. Level Blood Sugar- By eating more frequently, you maintain a more even blood sugar level. This means a fairly steady energy level, without all those highs and lows most people experience when eating only 3 large meals per day, with a long time between meals. (Anybody who works 9-5 and has indulged in a large lunch knows that sleepy, fatigued feeling that hits about 2:30pm)!
4. More Protein IntakeProtein builds and repairs muscle, and an ample intake is absolutely necessary if you are working out and challenging the body. But, like anything else, if you take in too much at once, the excess will be stored as body fat. By eating 4-6 small meals per day, you have more opportunities to increase protein consumption, without having too much at one sitting!
The whole idea is to make your body a fat-burning, muscle-building machine. By increasing lean muscle, you will burn more calories, even at rest (muscle is more metabolically active than fat).
Try to incorporate these methods of eating and see how it all comes together. I have found that by also starting a food journal you make better choices and are held accountable for what you eat.
Try to get it done, and let me know how it’s going for you. I would love to hear about your progress report. Enjoy your healthy eating!
Eduardo Lorenzo – NASM-CPT; specializes in sports performance, injury prevention, corrective exercises, physique enhancement and weight loss programs.
Most people are familiar with the concept of eating 4-6 small meals per day, but many ask why this is necessary. There are several reasons, and this method of eating works for people trying to lose weight as well as those who are trying to put on muscle. However, I’ll focus more on weight loss, since most people are after this as a goal.
To be fit, trim, healthy, and have lots of energy, you’ve got to feed your metabolism! That means eating every two to three hours. Skipping meals or drastically cutting calories is never the answer because it tricks your body into storing fat rather than shedding it!
That is why you may see yourself lose some weight the minute you start on a certain diet program and most start doing some type of cardio. Yet after a while you hit a plateau, stop losing weight or just can’t gain muscle (whichever may be the goal you’re after). This could be discouraging; but don’t lose hope or motivation. Building a fine physique takes time, determination and continuous effort.
In order to understand this concept, below are several reasons why this way of eating works and delivers results:
1. Metabolism- By eating 4-6 small meals per day, you are taking in some food about every 3 hours. This means your body has to digest something every 3 hours. The process of digestion actually uses a fair amount of calories, so you are increasing your metabolic rate by doing this! If you eat five small meals or snacks throughout the day and at roughly the same time each day, your body will soon get into a new rhythm of eating. In essence, it will begin to trust that it will be fed regularly. It will begin to trust that it does not have to lock down what is held in storage within your fat cells, and it will begin to release body fat naturally. Your body will adjust so that it expends what you eat for fuel rather than conserve or store away nutrients for later use. This is the process of speeding up your metabolism!
2. Losing Body Fat-Through a physiological process called “Starvation Mode”, your body, after four hours or so, doesn’t know when it will get its next meal and “partitions” more of your next meal into fat cells than it would if you simply ate more often. Without a constant supply of small meals, commonly known as “grazing”, you’ll find yourself drowsy in the afternoon, fighting cravings, making impulsive food choices, bingeing, and, worst of all, gaining fat!By eating smaller meals, more frequently, you are hopefully taking in enough calories to cover immediate energy requirements and rebuilding muscle, without taking in excess that would be stored as body fat.
3. Level Blood Sugar- By eating more frequently, you maintain a more even blood sugar level. This means a fairly steady energy level, without all those highs and lows most people experience when eating only 3 large meals per day, with a long time between meals. (Anybody who works 9-5 and has indulged in a large lunch knows that sleepy, fatigued feeling that hits about 2:30pm)!
4. More Protein IntakeProtein builds and repairs muscle, and an ample intake is absolutely necessary if you are working out and challenging the body. But, like anything else, if you take in too much at once, the excess will be stored as body fat. By eating 4-6 small meals per day, you have more opportunities to increase protein consumption, without having too much at one sitting!
The whole idea is to make your body a fat-burning, muscle-building machine. By increasing lean muscle, you will burn more calories, even at rest (muscle is more metabolically active than fat).
Try to incorporate these methods of eating and see how it all comes together. I have found that by also starting a food journal you make better choices and are held accountable for what you eat.
Try to get it done, and let me know how it’s going for you. I would love to hear about your progress report. Enjoy your healthy eating!
Eduardo Lorenzo – NASM-CPT; specializes in sports performance, injury prevention, corrective exercises, physique enhancement and weight loss programs.
Friday, April 3, 2009
Benefits of a Fitness Assessment & Why You Need It
By Eduardo Lorenzo
What is a Fitness Assessment? A proper fitness assessment consists of a series of measurements that will help determine your level of physical fitness. These tests can identify your strengths and weaknesses in relation to your physical needs and fitness goals.
There are several standard tests in a fitness assessment. Depending upon the assessor, other tests may be added to achieve a greater picture of your fitness level or lack thereof.
Bear in mind that a Fitness Professional should be able to explain to you the benefits of a comprehensive fitness assessment before developing any kind of fitness program. And I say this because the main reason to perform an assessment prior to any exercise regimen is to help educate and motivate regardless if you do personal training or not. These tests and screening processes will establish a baseline or blue print that will allow for monitoring your performance and progress throughout your exercise regimen; remember fitness is not a one size fits all. Like the old saying says: “If you’re not assessing, you’re just guessing”.
So a proper assessment should include a Health History Review, followed by measurements of Cardiovascular & Muscular Strength along with a comparison of the anterior and posterior muscles and even exercise technique. There should also be a screen process that will allow measuring any muscle imbalances, body movement and alignment patters. A ROM (range of motion) assessment along with either a Body Fat Analysis or a BMI and Body Composition Measurement are also suggested. Further assessment may also be performed of an individual's dietary habits.
Most of this assessment process is already part of an orientation for first timers at Electra Health Club & Spa; which also includes equipment set up orientation to show you how to use and operate cardio and weight machines. The assessment process will vary slightly depending on your fitness level and even perhaps your health background. If you haven’t taken advantage of this program or feel you have hit a plateau in your exercise regimen, go ahead and approach a personal trainer or the front desk personnel to set this up.
In summary a fitness assessment is beneficial for both personal trainers and their clients. By following the guidelines described in this article, personal trainers can remove the guesswork of exercise design, and provide sensible starting and progressing points for resistance training programs. With follow-up evaluations, members will see measurable improvement that may help them maintain interest in the program, but most importantly maximize your results.
If you’re interested in learning about proper technique and are a results driven person, contact me by e-mail or at Electra as I would like to help you build a better body.
Eduardo Lorenzo – NASM-CPT; specializes in sports performance, injury prevention, corrective exercises, physique enhancement and weight loss programs.
What is a Fitness Assessment? A proper fitness assessment consists of a series of measurements that will help determine your level of physical fitness. These tests can identify your strengths and weaknesses in relation to your physical needs and fitness goals.
There are several standard tests in a fitness assessment. Depending upon the assessor, other tests may be added to achieve a greater picture of your fitness level or lack thereof.
Bear in mind that a Fitness Professional should be able to explain to you the benefits of a comprehensive fitness assessment before developing any kind of fitness program. And I say this because the main reason to perform an assessment prior to any exercise regimen is to help educate and motivate regardless if you do personal training or not. These tests and screening processes will establish a baseline or blue print that will allow for monitoring your performance and progress throughout your exercise regimen; remember fitness is not a one size fits all. Like the old saying says: “If you’re not assessing, you’re just guessing”.
So a proper assessment should include a Health History Review, followed by measurements of Cardiovascular & Muscular Strength along with a comparison of the anterior and posterior muscles and even exercise technique. There should also be a screen process that will allow measuring any muscle imbalances, body movement and alignment patters. A ROM (range of motion) assessment along with either a Body Fat Analysis or a BMI and Body Composition Measurement are also suggested. Further assessment may also be performed of an individual's dietary habits.
Most of this assessment process is already part of an orientation for first timers at Electra Health Club & Spa; which also includes equipment set up orientation to show you how to use and operate cardio and weight machines. The assessment process will vary slightly depending on your fitness level and even perhaps your health background. If you haven’t taken advantage of this program or feel you have hit a plateau in your exercise regimen, go ahead and approach a personal trainer or the front desk personnel to set this up.
In summary a fitness assessment is beneficial for both personal trainers and their clients. By following the guidelines described in this article, personal trainers can remove the guesswork of exercise design, and provide sensible starting and progressing points for resistance training programs. With follow-up evaluations, members will see measurable improvement that may help them maintain interest in the program, but most importantly maximize your results.
If you’re interested in learning about proper technique and are a results driven person, contact me by e-mail or at Electra as I would like to help you build a better body.
Eduardo Lorenzo – NASM-CPT; specializes in sports performance, injury prevention, corrective exercises, physique enhancement and weight loss programs.
Thursday, March 26, 2009
Gain Without The Pain
By Paul Boisvert, NSPA Conditioning Specialist, Electra Personal Training Director
It is hard to believe that anyone would commit to regular exercise intent on inflicting injury on themselves. Yet, the general population seems to display a strong inclination to avoid the basic foundations of proper exercise techniques.
Of course, no one is intentionally looking to hurt themselves. In fact, most people may think that the poor technique that they are applying will actually benefit them in some way. In other cases, proper form may raise the bar on the effort level. It is easier to cheat with sloppy form.
It is important not to confuse discomfort with pain. Without getting too scientific, there are chemical processes that are needed in order for our muscles to continually contract. One by-product of this occurrence is called lactic acid. The lactic acid produces the “burn” or discomfort that results from high intensity training. Sharp, shooting pain or numbness is usually caused by compressed nerves, over-used muscles, hyper-extended joints, or hyper-flexed joints. Improper body alignment and other bad training habits are usually the culprits. There may also be a pre-existing condition that you were not yet aware of. That’s why it is important to stay on track with your regular visits to the doctor.
Here are some things to think of when you workout.
1.Posture: Do you know what good posture actually means? Do you know how to apply it to your own body?
Start by keeping your ears in line with your shoulder. Your shoulders should stay down and back without exaggeration. Next, align your shoulder joint, hip, knees and ankles.
You will be using your upper back, hip, abdominal, and low back muscles to maintain this position. If you have poor posture, this alone will give you a workout. Apply this to strength training, aerobic workouts, and stretching. Practicing proper alignment will help the muscles throughout your body work the way they should without being pushed beyond their limits.
2.Muscle range of motion: This is a big factor in injury prevention. It is important to know the limits of the muscles you are targeting.
For example, a bench press should be performed with the range limited to a 90 degree elbow angle at the bottom of the movement. The top of the movement should be limited to the full contraction of the chest. Going beyond these ranges induces the risk of shoulder or back injury. Also, the chest does not get trained to its fullest potential. Each exercise has a primary muscle of focus. Getting to know the feel of the primary muscle and its limitations will greatly increase your overall strength and control.
3.Using the right muscles to stabilize your body:
Learn how to train the muscles of your trunk or core more effectively. They are your foundation when the intensity of an exercise picks up. Too many people call on the muscles of the upper back and neck, often causing injury. This leads to unnecessary pain that will bring about sleepless nights and missed workouts.
If this is the case, you could use the services of an Electra personal trainer to set you on the right path with more core awareness. Once you learn to call on these muscles as your base, you will benefit from less pain and more results.
There are still several other techniques that can be mastered for safer and more effective training. However, these three areas are the best places to start.
Exercise should be a major priority in your life. Without it, all your other priorities will suffer. Your health, productivity, and overall quality of life will decline at a faster rate without it. A fitness program is a worthwhile investment. A wise approach can only help you reap from the benefits and avoid setbacks.
It is hard to believe that anyone would commit to regular exercise intent on inflicting injury on themselves. Yet, the general population seems to display a strong inclination to avoid the basic foundations of proper exercise techniques.
Of course, no one is intentionally looking to hurt themselves. In fact, most people may think that the poor technique that they are applying will actually benefit them in some way. In other cases, proper form may raise the bar on the effort level. It is easier to cheat with sloppy form.
It is important not to confuse discomfort with pain. Without getting too scientific, there are chemical processes that are needed in order for our muscles to continually contract. One by-product of this occurrence is called lactic acid. The lactic acid produces the “burn” or discomfort that results from high intensity training. Sharp, shooting pain or numbness is usually caused by compressed nerves, over-used muscles, hyper-extended joints, or hyper-flexed joints. Improper body alignment and other bad training habits are usually the culprits. There may also be a pre-existing condition that you were not yet aware of. That’s why it is important to stay on track with your regular visits to the doctor.
Here are some things to think of when you workout.
1.Posture: Do you know what good posture actually means? Do you know how to apply it to your own body?
Start by keeping your ears in line with your shoulder. Your shoulders should stay down and back without exaggeration. Next, align your shoulder joint, hip, knees and ankles.
You will be using your upper back, hip, abdominal, and low back muscles to maintain this position. If you have poor posture, this alone will give you a workout. Apply this to strength training, aerobic workouts, and stretching. Practicing proper alignment will help the muscles throughout your body work the way they should without being pushed beyond their limits.
2.Muscle range of motion: This is a big factor in injury prevention. It is important to know the limits of the muscles you are targeting.
For example, a bench press should be performed with the range limited to a 90 degree elbow angle at the bottom of the movement. The top of the movement should be limited to the full contraction of the chest. Going beyond these ranges induces the risk of shoulder or back injury. Also, the chest does not get trained to its fullest potential. Each exercise has a primary muscle of focus. Getting to know the feel of the primary muscle and its limitations will greatly increase your overall strength and control.
3.Using the right muscles to stabilize your body:
Learn how to train the muscles of your trunk or core more effectively. They are your foundation when the intensity of an exercise picks up. Too many people call on the muscles of the upper back and neck, often causing injury. This leads to unnecessary pain that will bring about sleepless nights and missed workouts.
If this is the case, you could use the services of an Electra personal trainer to set you on the right path with more core awareness. Once you learn to call on these muscles as your base, you will benefit from less pain and more results.
There are still several other techniques that can be mastered for safer and more effective training. However, these three areas are the best places to start.
Exercise should be a major priority in your life. Without it, all your other priorities will suffer. Your health, productivity, and overall quality of life will decline at a faster rate without it. A fitness program is a worthwhile investment. A wise approach can only help you reap from the benefits and avoid setbacks.
Friday, March 13, 2009
Proper Gym Manners
By Eduardo Lorenzo
Have you ever come in to the gym all hyped up to train only to find your favorite exercise equipment covered in a puddle of sweat? Yuck!
Ever spent part of your workout time removing weights from machines so you can put yours on? Or searched all over the gym for a bar, pulley handle or weight plates and dumbbells that aren't where they're supposed to be?
Why can't people at the gym be a little bit more courteous?
With so many people coming through the door everyday, being decent and having good manners is key to making everyone's workout time rewarding; not disturbing. Not everyone has two, three or five hours to train. Members all have real needs and goals, whether they are losing weight, putting on some muscle mass, increasing performance, or de-stressing from daily activities.
The main idea is to show respect and consideration. It’s all about proper etiquette and general decency.
With that in mind, there are definite things you want to avoid in order to keep our gym manners at a high level at all times. Let’s go over a few examples:
1. It’s always nice to get along with other gym members; but don’t become a social butterfly. Most people go to the gym to train, not socialize (that’s what Facebook is for). Don’t be screaming, grunting or talking too long to those who are focused on their workout. Don't disturb those who are reading, watching TV or listening to their iPod as they exercise; all of this can be irritating to some members.
2. Keep your sweat to yourself. Wipe down equipment when you're done. Remember Electra Health Club & Spa offers paper towels with sanitizing spray bottles to clean. Also, some gym goers do bring towela: use them!
3. Pick up after yourself, we’re talking food, water bottles, paper and whatever else including the weights.
4. So put your weights back on the rack. Once you're done with weight plates, dumbbells or barbells, put them back. My rule is: “If you can’t drop then nicely, and put them back, don’t even dare to pick up the weight.”
5. Loud grunting, or singing along to your iPod are no-nos, I mean seriously; I once heard this dude singing his heart out to “time after time” by Cindy Lauper… I mean, come on!!! Not in the gym. Turn off your cell phone for courtesy purposes. If you can't miss a call, take your conversation outside.
6. Don't hog the equipment. Many gyms have a 30-minute limit on cardio equipment that is enforced only when people are waiting. At Electra we have not set a 30-minute limit; however we still want you to be polite with other gym members.
7. If the gym is not busy, stay on that treadmill as long as you want. If it's packed, respect the rules. When working with weights, alternate sets with people who want to use the same equipment.
8. Wear clothing and footwear designed for exercise. It’s not a fashion place but at least don't wear pajamas and torn clothing. But do wear undergarments that provide support and cover areas others don't want to see. And if you're going to lounge in the sauna or steam room, please do not go in there wearing gym or street clothes and sneakers, bathing suits or towels are basics. Remember some of our members are children who shouldn’t be exposed, for crying out loud, to certain areas of the human anatomy.
Eduardo Lorenzo – NASM-CPT; specializes in sports performance, injury prevention, corrective exercises, physique enhancement and weight loss programs.
Have you ever come in to the gym all hyped up to train only to find your favorite exercise equipment covered in a puddle of sweat? Yuck!
Ever spent part of your workout time removing weights from machines so you can put yours on? Or searched all over the gym for a bar, pulley handle or weight plates and dumbbells that aren't where they're supposed to be?
Why can't people at the gym be a little bit more courteous?
With so many people coming through the door everyday, being decent and having good manners is key to making everyone's workout time rewarding; not disturbing. Not everyone has two, three or five hours to train. Members all have real needs and goals, whether they are losing weight, putting on some muscle mass, increasing performance, or de-stressing from daily activities.
The main idea is to show respect and consideration. It’s all about proper etiquette and general decency.
With that in mind, there are definite things you want to avoid in order to keep our gym manners at a high level at all times. Let’s go over a few examples:
1. It’s always nice to get along with other gym members; but don’t become a social butterfly. Most people go to the gym to train, not socialize (that’s what Facebook is for). Don’t be screaming, grunting or talking too long to those who are focused on their workout. Don't disturb those who are reading, watching TV or listening to their iPod as they exercise; all of this can be irritating to some members.
2. Keep your sweat to yourself. Wipe down equipment when you're done. Remember Electra Health Club & Spa offers paper towels with sanitizing spray bottles to clean. Also, some gym goers do bring towela: use them!
3. Pick up after yourself, we’re talking food, water bottles, paper and whatever else including the weights.
4. So put your weights back on the rack. Once you're done with weight plates, dumbbells or barbells, put them back. My rule is: “If you can’t drop then nicely, and put them back, don’t even dare to pick up the weight.”
5. Loud grunting, or singing along to your iPod are no-nos, I mean seriously; I once heard this dude singing his heart out to “time after time” by Cindy Lauper… I mean, come on!!! Not in the gym. Turn off your cell phone for courtesy purposes. If you can't miss a call, take your conversation outside.
6. Don't hog the equipment. Many gyms have a 30-minute limit on cardio equipment that is enforced only when people are waiting. At Electra we have not set a 30-minute limit; however we still want you to be polite with other gym members.
7. If the gym is not busy, stay on that treadmill as long as you want. If it's packed, respect the rules. When working with weights, alternate sets with people who want to use the same equipment.
8. Wear clothing and footwear designed for exercise. It’s not a fashion place but at least don't wear pajamas and torn clothing. But do wear undergarments that provide support and cover areas others don't want to see. And if you're going to lounge in the sauna or steam room, please do not go in there wearing gym or street clothes and sneakers, bathing suits or towels are basics. Remember some of our members are children who shouldn’t be exposed, for crying out loud, to certain areas of the human anatomy.
Eduardo Lorenzo – NASM-CPT; specializes in sports performance, injury prevention, corrective exercises, physique enhancement and weight loss programs.
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