Fwd: TrainingTipsFromElliot, Creatine 101

Interesting reading, I have been following this guy's blog & I found some interesting posts. Visit & give me feedback:
http://trainingtipsfromelliot.tumblr.com/post/12075988271/creatine-101

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My road back to BODYBUILDING

On Monday 31-10-2011, I'll resume my strength training after 14 months break. After every month I'll share my routine for the previous month. (NB: this is to just help you get an idea of how a programme is made, you may not necessarily use it as it is)

I'll also post my measurements after every 3months, starting from Monday. My first "return" competition is in July 2012 (9 months)

I'm challenging you to do the same. Post your exercise routine, fitness assessment results, your weight loss tips & muscle build tips. This will help you adhere to your current regime. You are now my gym buddy :)



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MUSCLE STRENGTH vs. MUSCLE ENDURANCE

MUSCULAR STRENGTH AND MUSCULAR ENDURANCE

Both muscular strength and endurance are health-related fitness components which allow us to carry out the activities of daily living, also help maintain or improve bone mass, glucose tolerance, and (but not limited to) musculotendinous integrity.

According to ACSM, muscular strength is the ability of the muscle to exert force, whereas muscular endurance is the muscle’s ability to continue perform many repetitions. Training for these two fitness components may not therefore be the same.

Strength training involves high resistance and low repetitions which lead to stronger connective tissue, increased contractile protein (Actin and Myosin) caused by an increased cross-sectional area of the connective tissue, and contractile efficiency. Basically, for significant gains in muscular strength, much focus must be on lower repetitions (reps) with heavier load (60%-90%RM). A repetition maximum (RM) is the most weight you can lift for a defined number of exercise movements.

The FIT principle (Frequency, Intensity, and Time) states for muscle strength, reps range from 1-12 with 1-3reps for Power, 4-7reps for Size (bulk), and 7-12reps for Strength.

With muscular endurance on the other hand, the focus is on how many reps you can perform. The load is lower than for strength (<40%RM) and repetitions must be >15reps.

It is very important to understand the difference between the two in evaluating your fitness program. To combine strength and endurance in the same programme, you may use 40%-70%RM and perform more reps for low resistance and fewer reps for high resistance. For any exercise, it is recommended to perform ≥2-3 sets (sets being the group of repetitions).

#FitisFun #Shekefuling

Physical Activity - The need

"Physical Activity is any form of body movement that has a significant metabolic demand. It therefore includes training for and participation in athletic competitions, the performance of strenuous occupations, household chores, and non sporting leisure activities that require physical effort" - Michael Kent

Regular physical exercise reduces the risk of dying prematurely, reduces the risk of developing diabetes, high blood pressure, and helps reduce blood pressure in those already with high blood pressure. Exercise helps promote psychological well-being, reduces feeling of depression and anxiety, helps maintain and build muscles, healthy bones and joints. The risk of dying prematurely from heart disease is reduced and other Coronary Heart Disease (CHD). It further helps manage a healthy weight.

Physical activity has benefits for Children, Adolescents, Adults, and the Elderly (Frailty); and may help prevent, delay the onset, or reverse Obesity, Diabetes, Osteoporosis, Hypertension, Myocardial Infarctions, Angina and Ischemia, Stress and Anxiety, and Hyperlipidemia.

Modern living allows little if any, of physical activity. Most people do not get enough exercise in their ordinary routines simply because life has been made easier through the advances of modern technology, yet detrimental to our health.
" A generation defined by physical inactivity, labor-saving technological advances, and an abundant supply of high-fat, energy-dense foods has in part accelerated the development of adult-related chronic disease conditions in children and adolescents, ensuring an extended period of pain and suffering throughout their lifetime unless something is done soon to reverse this trend" -William F. Rinen (PhD, FACSM)

The prevalence of Obesity in children aged 2 to 5 years and adolescents 12 to 19 years of age has doubled over the past three decades, and more worryingly tripled in children of 6 to 11 years. Obesity is associated with increased health risks such as hypertension, risk of heart disease and cancer, sleep apnea, orthopedic problems, liver disease and asthma. Furthermore, lower self-esteem and social stigma may as a result of Obesity have a negative impact on the child's development and social cohesion.

Changing one's attitude toward movement is the first step in reversing and or even preventing conditions associated with physical inactivity. Recreational pursuits such as family outings, social dancing, and gardening provide fun and affordable exercise. Walk around the neighbourhood as opposed to driving, or better yet start a regular exercise program.
A minimum of 30 minutes a day for most days of the week is all it takes to lead a healthier and more physically active lifestyle.

Consult your General Practitioner or Biokineticist before starting any exercise program, always keep it fun and safe.
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