Muscle Pumping

Archive for December, 2011

We list some unusual exercise techniques that you can adopt in the new year. Lisa Antao reports

We’re living in an age where, staying fit and eating healthy is the mantra. Therefore, being aware about latest workout trends are sort of become general knowledge. We give you a low down of some of the most unusual workout regimes that you can follow in the new year.

Felon Fitness Back-to-basics is the fitness mantra of prisoners serving time in different jails in California, and while they may not have the latest fitness equipment, that has not stopped them from staying fit. How they do it is a question that perplexed criminal attorney William Kroger and LA-based personal trainer Trey Teufel, who went on to compile a book titled Felon Fitness – the complete guide to getting a body just like a convict serving 20 years to life. The book uses a combination of lunges, squats and push-ups to build strength and power. The stress is on using your body weight effectively to help you stay fit, which is a good way to exercise. You don’t always need expensive equipment and a trainer to work out.

Barefoot technique We do a variety of movements daily like sitting down, standing up, picking up objects, throwing, catching, jumping, skipping, running. We can make all of these movements without thinking (or falling over) is because of a phenomenon called ‘proprioception’ – our body’s sense of its own position, balance and movement.

Proprioception provides us with ‘body awareness’ and is commonly referred to as our “sixth sense”. The proprioceptive system involves the use of stretch receptors and pressure receptors situated in our muscles, joints and skin to inform our brain about our physical environment and how we are interacting with it. This Barefoot technique training system aims at enhancing three distinct movement like walking/squatting, jumping and running. The trainers will teach you to avoid injurious running and enhance your running experience.

Piloxing Piloxing is spin on both Pilates and boxing – as the name entails. It is the brainchild of Swedish dancer and celebrity trainer Viveca Jensen and the culmination of her mission to physically and mentally empower women through fitness. At the core of Piloxing is the principle that being feminine is powerful and it aims for women to attain a sleek, sexy and powerful self-image. It blends the power, speed and agility of boxing with the beautiful sculpting and flexibility of Pilates. Add to the fun and sexy dance moves that reflect Viveca’s personality. In addition to Pilates and boxing movements, the exercise incorporates the use of weighted gloves, which add to the workout by toning the arms and maximising cardiovascular health. An overall strengthening and toning program, it helps sculpt muscles and burn fat in a way you may not have done before. Currently, certified Piloxing is only available in the United States.

Using Apps to Provide Support With the increase in technology, everyone began to turn to their beloved electronics as a means of providing support their workouts. Mostly through a fitness tracking application on their phones and Ipads. These Apps help you set goals, create a daily calorie budget, record food and exercise, and view graphs of progress with this full-featured weight management app. After you enter your stats, you can create a custom plan, with an end date in mind, based on how much weight you want to lose per week. People looked at these apps to help provide the much needed support to help them to get into shape.

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The new year is traditionally a time for new resolutions.

Health goals are common as people are ready to make changes after months of holiday eating, stress and lack of exercise.

“One thing to focus on would be to add a fitness program to a person’s life, especially if they aren’t active, to get active,” said Lynn Grawien, a certified group fitness instructor who teaches at Appleton Parks and Recreation Department.

Grawien and other Fox Valley fitness experts have messages for the new year and how to start it off right.

Aqua classes

There is a misconception that aqua classes are just for active older adults or those recovering from surgery, Grawien said.

“I always tell people to come, try a class and you tell me after class your thoughts on how you feel,” she said. “They usually are very surprised of what a good workout it really is and how good it is for the mind, body and soul, plus how much fun we have doing it.”

Grawien has been teaching regular aqua classes for more than 10 years. She also has been teaching aqua zumba as well as regular zumba.

“I always tell people if they like to dance, they’ll love zumba, especially in the water,” she said. “It’s a total different kind of workout because in the water you lose all your body weight so even though you’re not thinking about it, you’re constantly using your core muscles to push and pull your body through the water, which is also constant resistance all around you.”

With aqua zumba, there’s resistance all around you, she added, noting that the benefits are evident out of the water.

Aqua exercise is also easier on joints while offering cardio and strengthening. In regular aqua classes participants can add challenges with aqua bells, resistance bands, balls, noodles, kickboards and more.

“So you’re working muscles in different ways all the time,” Grawien said.

Take a class

“Even if you’re not a classes-type person, think about changing your routine for a few months,” said Lisa Welko, president and founder of Ellipse Fitness.

People may prefer to work out at home, but “you may not be as likely to push yourself past a plateau and it’s also easy to skip a workout, as there’s no one holding you accountable,” Welko said. “You can also risk injury or overuse if you’re not getting expert advice.”

by Robbie Pangilinan

Everybody wants to stay young forever. But the fountain of youth has remained elusive.

Dermatologist Marijean Marquez, founder and owner of The Skin Specialist Clinic, says that age, hormones, sun exposure and smoking all have a part to play in aging. As one ages, skin feels more fragile and less elastic.

“As we age, the natural hyaluronic acid content of our skin—which is so important for water retention – decreases. The oil producing gland become less active and the skin becomes drier. The skin also loses fats, so it looks less plump and smooth and it also loses its youthful color and glow. While all these changes are taking place, gravity is also at work, pulling at the skin causing it to sag,” says Marquez, the resident dermatologist of GMA Network’s early morning public affairs program Unang Hirit and host of Pinoy MD. Marquez, who has been practicing clinical and cosmetic dermatology since 1999, explains that the prime spots of aging are the face and back of one’s hands.

“Facial skin will start to look and feel dry, and if you spend a lot of time under the sun, wrinkles and brown spots will line and dot your face,” says Marquez, who earned her degree in Medicine from the De La Salle University in 1993 and passed the Philippine Physician Licensure Examination in 1995.

The good news is, there is something you can do besides chase the fountain of youth. While aging happens to everyone, you can keep your skin vibrant and youthful through proper skin care and the many available anti-aging skin care options you can choose from “If you take care of your skin, you can slow down these changes. In fact, it is possible for your spots to fade and your wrinkles to smooth out,” says Marquez.

Marquez, who also trained in Advanced Laser and Cosmetic Dermatology in Houston, Texas, says there are five anti-aging treatments recommended for those who want to arrest aging. These are Botox, Ultherapy, Dermal Fillers, Fractionalized Erbium Yag Skin Resurfacing or I Pixel Laser, and Elo’s Skin Tightening.

Botox is probably the most famous anti-aging treatment. Marquez explains that Botox is a purified protein administered in a simple, non-surgical procedure that temporarily improves the appearance of moderate to severe frown lines between the brows, on the forehead, or for crow’s feet around the eyes in people of at least 18 years of age. It is also used for excessive sweating of underarms, palms and feet.

The Botox treatment is probably the most famous because it’s a simple, 10-minute treatment consisting of a few tiny injections. You may resume normal activity immediately. It causes little discomfort. Most patients compare the sensation to a bug bite. Overall, the discomfort is minimal and temporary. Marquez says it isn’t true that Botox will make your face stiff and freeze facial expressions.

“Botox is injected in small doses directly into those muscles that cause moderate to severe frown lines, allowing that area to smooth out. It will not affect your ability to laugh, smile, or otherwise express yourself,” she explains.

Visible improvement in the treatment area can be seen within a few days. However, the best results are gauged after about 10 days. When administered properly, the effects of Botox treatment can last up to four to six months.

The next procedure is Ultherapy – a non-invasive ultrasound treatment for counteracting the effects of time and gravity on skin. It is the only skin rejuvenation procedure that uses ultrasound to image and treat the skin. The ability to use an established technology to both see the skin and then treat it with a great precision helps ensure both safe and satisfying results.

Ultherapy works just like other ultrasound procedures: a smooth applicator placed upon the skin projects an image onto a screen. This same applicator is then used to deliver low levels of focused heat at just the right depth below the skin to achieve a positive effect, leaving the surface of the skin undisturbed. The skin’s response to the energy is to stimulate the growth of new collagen. A gradual tightening occurs, resulting in a natural lift of the skin over time. Ultrasound energy has been used in the field of medicines for over 50 years, and clinical trials have demonstrated the safety of this latest application. Right after treatment, patients are able to return to their normal activities and there are no special measures needed. Their skin may appear a bit flushed or puffy immediately after the treatment, but any redness should disappear in a matter of hours. With just one treatment, the regenerative process is initiated, but the full effect will build gradually over the course of two to three months. Patients reported firmer, lighter, better- lifting skin in the face and neck.

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Morehouse Parish residents may have found themselves overindulging in food or drinks during the holidays. If so, you may be have set a New Year’s resolution to exercise and eat better in 2012.

By many accounts, more than a few people find themselves dissatisfied with excess body weight or sluggish physical condition at the turn of the calendar.

Fortunately, Morehouse Parish offers several options for those who want to get fit during the new year.

Morehouse Council on Aging Fitness and Wellness Center clerk Debra Robinson said she’s familiar with people coming in more during this time of the year.

“I hear someone admit everyday that they ate too much over the holidays,” Robinson said. “When they come in, we advise them on what area they need to work on.”

The MCOA Fitness and Wellness Center is for anyone 18 years or older who would like to exercise or work out. They have programs for weight loss and muscle toning. They cater to seniors with easy-to-operate weight machines or for a more fast pace, they offer military training on treadmills.

“It depends on the person,” Robinson said. “We can work with anyone on anything they want to work on.”

Bastrop resident Clayton Edmonds has been a member at the center since 2007. He said he’s trying to get rid of  extra pounds he accumulated over the holidays.

“I ate way more than I wanted to,” Edmonds said. “My plan right now is to work out and cut back on my eating.”

A study done by John C. Norcross, Ph.D., professor of psychology at the University of Scranton, Pa., stated a third of New Year’s resolvers make weight loss their primary goal and about 15 percent begin with an exercise program.

Fitness Lodge owner Emery Wood sees an increase in membership this time every year.

“We see a lot of new members or even old members that we haven’t seen in a while,” Wood said. “They’ve got a new outlook for the new year.”

Woods said the key to getting in shape is to not expect too much from yourself.
“If you set your goals too high, you’re setting yourself up for failure,” Woods said. “The best thing to do is set small goals and when you achieve them, set more goals that are achievable.”

Rogers’ One on One Fitness owner Lance Rogers said in his 17 years as a certified personal trainer, he always sees an increase in people coming in this time of year.

“It’s only natural for people to eat more during the months of November and December,” Rogers said. “I see a lot more people coming in January and February  wanting to get in shape.”

Rogers said he offers one-on-one classes for people who want tone up and work out.

“I do workouts with people dealing with cardio vascular, weight machines and resistance training,” Rogers said. “I’ve worked with people as young as ten years old all the way up to 90.”

Rogers said he hopes people will stick to their resolutions this year to exercise more.
“I’ve heard a lot of people say their New Year’s resolution is to get in shape,” Rogers said. “Everyone says they’re going to have their last “who rah” this weekend. We’ll see where it goes from there.”

Juan Carlos Santana is founder of the Institute of Human Performance in Boca Raton, a gym for fitness consumers that also serves as a campus for professionals seeking more fitness education, certifications and training.

The business is a reflection of his personal philosophy rather than a corporate strategy, says Santana. He views himself as an artist first and says his business has grown much the same way, organically.

He said he approaches the concept of fitness as a community need. The facility has a resource library featuring DVDs and books. And it serves as a research and development site for equipment manufacturers and an internship site for universities. It offers specialty certification programs and is a training site for law enforcement and security. It also is a training site for high school, college and professional athletes.

Santana’s business is family-friendly in a variety of ways, he says. His own family: sisters, his mother and his children play roles in running the company. And fitness training programs are geared for all consumers: moms, dads, children and grandparents.

Creating relevance has given the company staying power in a tough economy, says Santana who is also a contributor to peer review journals and trade magazines.

Details:

Institute of Human Performance, 1950 NW Boca Raton Blvd., Boca Raton. Web: ihpfit.com. 561-620-9556

The drill-down:

When did your idea first occur to you? In 1999, after working in several gyms, I knew that creativity could not survive in the standard gym. Most gyms are commercially driven, and to this day, most big gyms are based on client failure not client success. The machine that drives the modern gym is “sell memberships at a faster rate then their members quit, increase the EFT at all cost.” We don’t keep clients by wrapping them up in a contract — we earn their business with superior service and a incredible environment.

What steps did you take to ensure keeping the business up and running despite the economy?

I expanded my educational tour and certifications to the international market. I toured 21 countries in 2009. Now, students from all over the world come to IHP to learn about training methodology. Additionally, our international scope allowed us to secure a significant fitness endorsement contract from TechnoGym, the largest equipment company in the world. The timing is not strategic in nature, but rather an organic evolution of our work and moving forward at a pace that has not been seen in our industry.

You’ll be celebrating a re-grand opening Jan. 14. What significance does this have? We’ve seen other gyms fall like snowflakes over the last 10 years. Every person who likes to exercise wants to use their life’s savings to open a gym. That’s like someone who likes to eat opening up a restaurant. The prediction: inside of 2-3 years about 95 percent of entrepreneurial hopefuls will lose their life’s savings and some shrewd business guy buys the equipment/location as part of bankruptcy for 15 cents on the dollar. Like most people in successful businesses today, IHP has been through a lot. Over the last 3 years, 7 gyms within a 6-mile radius of IHP have closed. This is an invitation to the community to show what they have right at their doorstep.

What’s your philosophy on owning and running a business.

I’m more of the artist type, IHP was never meant to be a traditional gym, thus the name. It was meant to be a laboratory; an ‘art-room,’ a place where trainers, employees and outside fitness professionals, could come and train their clients with no creative restrictions and with the latest training methods.

What is the best advice you ever received? Stay small, work hard, don’t compare yourself to the competition — they are usually way behind you. Dare to dream.

A person is considered underweight if his or her body weight is more than 20% less than the ideal body weight.

For those of you who fit this bracket, we understand how frustrating it can be when the world looks at you with envy while all you’d rather want are a few curves or definition. But before you decide to eat all the burgers in sight take heed. Gradual weight gain is healthier than sudden drastic weight gain, as sudden weight gain can harm the body, says Shachi Sohal, Senior Dietitian, Dietetics Deptt at Dr. B.L. Kapur Hospital, New Delhi. Here are her top 6 steps to kick-start a healthy weight gain routine.

People may be underweight due to various reasons: Inadequate feeding habits, prolonged meal time gaps, poor selection of foods, increased physical activity without increasing the food intake can lead to energy deficit, are a few of the major reasons for being underweight. Other reasons can be malabsorption due to prolonged illness, diseases such as tuberculosis, cancer, hormonal imbalances (hyperthyroidism) and eating disorders such as anorexia nervosa or bulimia.

Healthy weight gain: Gradual weight gain is always advisable. An increase in 500 kcal per day can result in increasing the body weight by 0.5 kgs per week. Objective should be to restore a desirable weight/ ideal body weight according to one’s age, gender and height. To rebuild body tissues, to maintain a good nutritional status and to maintain ideal body weight are a few reasons why healthy weight gain is important. Easily digestible proteins with higher biological value as milk, eggs, meat, chicken, fish etc. should be taken for tissue building. An intake of 1.5 to 2 gms of proteins can be taken for adequate tissue building. A high carbohydrate diet helps in adequate weight gain and has protein sparing action.

Dietary supplements for gaining weight: Supplements should be taken only in consultation with a doctor/ dietician, only if required in case of nutrient deficiencies. Supplements can cause more harm than benefit as many of these supplement powders contain excess of proteins, which are used by people who are gymming for body building and can overload the work of the kidneys. There can be an increase in BUN (Blood Urea Nitrogen) levels and creatinine levels. Excess of multivitamins can cause hypervitaminosis leading to various problems as diarrhoea, vomiting etc.

Food groups you should consume: Fibre intake should be only sufficient to regulate bowel movements and avoid constipation. Prefer whole grain cereals, sprouts, green leafy vegetables, which provide adequate amounts of fibre as well as nutrients. Fats are a good source of energy, hence can be consumed liberally but excess of saturated fats as ghee, vanaspati etc. should be avoided as in due course of time it may lead to elevated levels of bad cholesterol. Good sources of vitamins and minerals should be consumed to ensure good nutritional status and build up for the deficiencies which may be present. Fruits and vegetables should be taken in adequate which provide essential vitamins and minerals. At least 2 – 3 servings of fruits should be taken.

Food habits that help you gain weight: Chew the food properly to improve digestion. Avoid beverages as coffee and excess of tea immediately after meals, as it hinders the absorption of minerals as iron. Keeping a track of your weight as it is essential to increase approximately 5 to 6 kgs weight per month which is healthy weight gain. Cook smartly using wide variety of food choices which are beneficial for health as make palak pooris instead of plain pooris. Use a variety of fruits and vegetables to make salads, amla pudina chutney, which is a good appetiser. Consuming right type of fats is important because consuming excess of saturated fats increases the levels of bad cholesterol which can cause health hazards as cardiovascular diseases.

Exercise: Exercise plays an important role in gaining weight. Light exercise as walking, jogging, yoga, dancing, meditation etc help in reducing stress, building stamina, improves blood circulation, improves digestion, increases and induces sleep. Thus, promoting better health. Exercise helps in building muscles. Light exercise can be done in gym and light weight can be lifted to build muscle mass.

Read more Personal Health, Diet Fitness stories on www.healthmeup.com

Q Lately I have been seeing dozens of infomercials on television for weight loss and “get in shape” products.

Are any of these products worth purchasing and, if so, which ones?

What is the best method to lose weight and get in shape to insure the success of my New Years Weight Loss resolution?

Thank you in advance. — Gary in Anderson

A With 2012 upon us, the weight-loss commercials are starting to dominate our televisions.

Don’t buy into those absolutely ridiculous New Year’s weight loss infomercials, though. They will promote and try to sell you hundreds of gimmicks and garbage in the next few months, and the majority of it is worthless.

Let’s seriously look at it from a professional’s viewpoint.

If our goal is to become lean, fit and healthy, and we want an overall body workout with the best results, then the best strategy is overall body strength-training workouts combined with proper nutrition.

Let’s look a little closer at the formula:

If each individual muscle group (chest, shoulders, back, legs, biceps, triceps, abs and calves) has many smaller muscle groups within it (for example, shoulders include anterior deltoid, medial deltoid, posterior deltoid and trapezius), then how can an ab roller miraculously get your whole body into great shape? How can a four-foot, single piece of flat rubber work your whole body? How can an aerobics workout tape or a treadmill strengthen, tone and shape your overall body with no resistance?

The simple answer is: It can’t.

It’s time that we ignore the lies and get back to what works. Real, carefully planned, methodical and progressive strength-training workouts that are designed to work and focus on every individual muscle in the body.

These weight-training workouts must be progressive, and the intensity must be increased from workout to workout.

There are three methods of increasing the intensity of a workout. They are:

1. Increasing the resistance (weight) from workout to workout.

2. Decreasing the rest intervals between sets.

3. Increasing the volume (number of working sets).

These workouts must be combined with proper nutrition to maximize full recovery and replenish the nutrients necessary to allow for new lean muscle, an enhanced metabolic rate and the ability to burn maximum fat in record time.

Muscle utilizes energy, and a unit of energy is a calorie.

By increasing lean muscle, we can utilize more calories and, therefore, burn more fat.

Protein shakes, bars and fad diets aren’t the answer, either. Real nutritious food and proper weight training is the answer, and a good gym with a reputable training and nutrition program and a knowledgeable and caring trainer can guarantee your weight-loss success in 2012.