J's Big Gym

COMPOUND EXERCISES?!?

2012-01-27T13:03:00.001-05:00

You don’t know SQUAT!?

Compound exercises are exercises that work several different muscles and joints at the same time in a coordinated movement.

Using more muscle groups simultaneously:
· means more calories burned during exercise.
· simulates real-world exercises and activities.
· allows you to get a full body workout faster.
· improves coordination, reaction time and balance.
· improves joint stability and balance.
· decreases the risk of injury during sports.
· keeps your heart rate up and provides cardiovascular benefits.
· allows you to exercise longer with less muscle fatigue.
· allows you to lift heavier loads and build more strength.

WOW! That’s a lot of benefits.

Compound exercises are not easy:
They require proper technique and a lot of stamina and endurance.
I cannot stress this enough. If you are out of shape or at an age where your body can no longer tolerate great stress, there are alternatives. Additionally, do not perform any exercise without first consulting your doctor if you have a lower back condition or heart disease. These exercises puts a lot of pressure on your back and greatly raises your heart rate.

Six (6) important compound exercises are:

	Major Muscle Groups	*Secondary Muscle Groups*
Bench Press	chest, shoulders, triceps	ribs, side of shoulders
Deadlifts	lower back, quads, glutes, forearms	core, lats
Military Press	shoulders	triceps
Pullups	lats, upper back	core, forearms
Rows	lats, upper back	biceps, forearms
Squats	quads, hamstrings, glutes, lower back	back, abs, core

In future blogs,I will detail exactly how to do each one of these.

Sources:

CompleteBodybuilding, Joe Weider with Bill Reynolds, Contemporary Books , 1989

Which Is Better - Compound or Isolation Exercises? Elizabeth Quinn,About.com Guide Updated May 27, 2010, http://sportsmedicine.about.com/od/strengthtraining/a/compound_ex.htm

How to breathe correctly while exercising?

2012-01-13T08:02:00.001-05:00

Of course I can walk and chew gum at the same time!

Really?

Do you know how to breathe correctly while exercising?

THE SIMPLE RULES
NEVER HOLD YOUR BREATH! – the exertion of lifting the weight can cause you to FAINT or KILL you! This is not a joke and should not be taken lightly. PLEASE – BREATHE.

Inhale when you are controlling the release of the weight.
Exhale when you are exerting force.

See below for examples of how this relates to specific exercises.

IMPORTANT DETAILS

Your mouth should be almost closed when you exercise. Do not clench your teeth.
Inhale through your nose. Exhale through your mouth. Pucker and blow.
Take deep, even breaths to control your rate of breathing. The more control you have over your breathing, the more likely you will breathe correctly.
Reduce the intensity if you are unable to control your breathing rate or find yourself
Gasping for air. If you are unable to control your breathing, it means you are working beyond your current endurance level.
Increase the intensity, gradually, as you gain more control over your breath

WEIGHT RESISTANCE EXERCISE & BREATHING:
In any weight resistance exercise, you will always do three things:

exert force to fight gravity
smoothly control the weight back to it’s opposite position
have a momentary transition period

The examples below indicate during which phase you should be exhaling. It should make common sense;
it is when you are doing the MOST work.

Bench Press --> pushing bar away from you
Deadlift --> standing
Dips --> pushing up
Military Press --> pushing bar up
Pull-ups --> raising yourself
Row --> pulling the weight towards you
Squat --> standing

As with anything, FORM is critical. Learning the basics includes PROPER
FORM. Please learn how to do things the right way.

And wherever you are exercising, ask questions. The first questions should
be; “How do you know?” ENJOY!

Be sure to check my next blog to learn why I gave the above examples.

Resistance Training?!

2012-01-09T12:10:00.001-05:00

What is it? What it's good for?

First assumption:

You want to lose weight and / or get in shape.

We all know what lose weight means.
Get in shape? It may sound cute but it works:

If you get in shape you fit into your clothes better.

If you are fit you have a better shape.

Get in shape means get fit or fitter:

Any plan to get you fitter, healthier and lose weight MUST involve increasing muscle.
Any plan to increase muscle MUST involve resistance training.

There - I've said it. The word I hope you come to love - resistance training. Before you turn off, it doesn't have to involve metal - even though metal is usually (usually, certainly not always) better.

Resistance training is:

Anything where a force or tension is applied to a muscle or group of muscles.

cable resistance
barbells
dumbbells
kettle bells
any other item; such as bricks, bottles of water, etc.
rubber exercise bands or tubing
water exercises
your own body weight

..and... May the force be with you.

I WILL do it!

2012-01-05T12:45:00.001-05:00

Now that 2012 has started, most of us feel a need to start a gym routine.
This is great, and it feels so good to see the results in the beginning.
What is difficult is keeping those results coming so you stay motivated.

Give yourself a STAR!

Just for starting (or staying on the course!). Because YOU are A STAR!

And if you need, just reach out to Jay or any of the staff at J’s.

I WILL DO IT!
I WILL DO IT!
I WILL DO IT!

Aching Back

2011-12-08T08:50:00.001-05:00

Okay – so you’re lucky enough to have a job. That IS GREAT news!

And you may think you’re lucky to have a “desk job”.

Enjoy it, but please BE CAREFUL!

Sitting for long periods of time is HARD on your body.
“Excessive sitting is a lethal activity,” says Dr. James Levine, Mayo Clinic.

It strains the back.
Metabolism slows.
Good cholesterol decreases.
Increases risk of obesity, diabetes and heart disease.

RECOMMENDATIONS:

Lose your desk chair

Stand at your desk – obviously you need to get a standing desk.
Get an exercise ball – sitting on it requires more energy and uses your back and abdominal muscles in a way that chairs don’t.
Buy a $4,000 treadmill desk? See the NY Times article; link below.

Move around A LOT!

Program your watch, cell phone, or computer to beep at certain intervals to remind you.
Stand up when you talk on the phone or are reading hard copy.
Visit co workers instead of calling or emailing. Get them to walk around or outside the building with you. Have your meeting walking.
Take short walk breaks several times a day.

Based on the following very recent articles:
The Antidote to a Sedentary Desk Job, Kurt Elder, Competitor December 2011.
A VERY limited supply is available in J’s BIG GYM and it will be posted on the large blue triangle.
E Zine
NY Times

Here’s to a GREAT Holiday season..

2011-11-30T15:43:00.001-05:00

Okay – How did you do on Thanksgiving?

Studies show that most Americans gain one pound on this day alone – and some of us NEVER lose it.

Here are some tips to help you from now until Tuesday, January 3.

Eat the Veggies
and don't dip them

Don't Eat the JUNK
Cake, candy, and soda are out

Alcohol
If you must, have two glasses of WINE

Fruits
Almost always a healthy choice – eat an apple BEFORE you leave home.

Exercise
There is NEVER enough time. Cut down a little if you must, but do something. At least twenty minutes of your favorite high calorie burn at least 3 times per week. If you’re only working out 3 times a week now, this will be a tough one. Simply coming to the gym WILL keep you inspired and motivated.

If you need help, please contact Jay, at JAY2@JsBigGym.com

DON'T LET THIS HAPPEN to you!

2011-10-28T12:36:00.000-04:00

Balance!

Why is it that usually it’s older people who slip and fall on ice?

Balance, along with flexibility, diminishes with age just like cardio endurance and physical strength. So don’t take it for granted and be sure to include balance and flexibility (stretching) exercises in your workout routine.

I usually don’t plug our own classes, but Fernando’s Power Stretching classes are absolutely GREAT for this. Click here to see the complete Group Exercise Schedule at J’s BIG GYM. And if you have never been a member, come on in and tell the staff at the Reception Desk that you read this blog and want to take Fernando’s class.

Or if you prefer, here are some sites that have balance exercises:

Beginner Level: MAYO Clinic.

Advanced Level: Sports. Peace. Love.

Like always, make sure you are medically cleared before you engage in any new activity. And, also like always, there are no excuses. Just do it! And as gym member, James C., told me, “The only easy day was yesterday”.

DON’T EAT PROCESSED MEATS:

2011-10-19T12:37:00.001-04:00

EVERYONE AGREES!
(Well maybe not the processors).

DON’T EAT PROCESSED MEATS.

Processed meats include:

hot dogs
beef jerky
bologna
ham
salami
sausage
and other packaged lunch meats.

These meats are frequently high in calories, saturated fats and sodium. They contain Monosodium glutamate (MSG) and sodium nitrate.

The World Cancer Research Fund in October, 2010 concluded:
'Processed meats are too dangerous for human consumption'.

Some studies suggest that eating processed meats may increase your risk of colon, kidney, pancreatic and stomach cancer, coronary heart disease and diabetes.

Studies also say that these cancer risks do not come from eating fresh, non-processed meats. They only appear in people who regularly
consume processed meat products containing sodium nitrite.

Note: not all processed foods are bad. Milk, for example is a processed food. It is homogenized and pasteurized. More in future blogs.

This blog was inspired by one of the members of J’s BIG GYM who is caring and concerned enough to write us an e-mail. The member was disturbed by an ad for sliced meats by a major meat provisions company.

Need MOTIVATION?

2011-10-13T11:59:00.001-04:00

It's Never too Late to Start;
We just learned of Ernestine Shepherd.

Ernestine is featured in this month’s Muscle & Performance magazine.

Ernestine started exercising at 56 years young and is currently 75 years of age. WOW!

Know your A, B, Cs.. Multivitamins;

2011-10-07T13:33:00.000-04:00

What the experts have to say?
The Journal of the American Medical association
“Most people do not consume an optimal amount of all vitamins by diet alone. Pending strong evidence of effectiveness from randomized trials, it appears prudent for all adults to take vitamin supplements.”

June 19, 2002

Nutrition Digest published by the American Nutrition Association
Supplements :
“…minimum daily requirements are averages that might apply to the average person, but there will be people on either end of the bell shaped curve who may have other needs. Most of us are left with a common sense "middle of the road" approach. A good, preferably hypoallergenic, multivitamin and mineral preparation with adequate vitamin C and calcium and magnesium is a start. Hypoallergenic usually means made without milk, wheat, yeast, soy, corn, or fish.

Volume 35, No. 2 - July 2011

Consumer Reports
“Most we tested were fine, so select by price”

September 2010

consumersearch
“Experts agree that getting your nutrients from whole foods is best -- you reap all the benefits of each individual vitamin without the risk of side effects seen when
those same vitamins are taken in supplement form.

The science on nutritional supplements is constantly evolving, but it is unlikely that a single dietary supplement or vitamin will ever be a silver bullet for our nation's health woes. Your best bet is to discuss with your doctor

whether specific supplements or multivitamins are necessary for your individual health condition.”

February 2011

Mayo Clinic
“Let's look at this way — do you eat a well balanced diet? If so, you may not need a multivitamin and if you take one as a "safety net" know that you may exceed what your body needs or can use.”

March 6, 2008

How much do I need?
The Department of Health and Human Services Food and Drug Administration

There are many brands of multivitamins to select from.
The choice runs from local big brand nutrition and vitamin stores, as well as mom & pop stores to mail order houses.
You can spend anywhere from several cents per vitamin to more than one dollar per.
Check the numbers and check how you feel.
Jay’s bottom line: Based on the above and the fact that most of us don’t have the time or habit of eating a balanced diet, take a multi vitamin daily - it’s the least expensive health insurance you can buy.

NO WAY TO RUN?

2011-09-26T12:17:00.000-04:00

In 1970 Dr. Kenneth H. Cooper wrote;

”don’t worry about setting speed or distance records. As a general rule I advise against striving for speed, which increases strain and fatigue.

You can earn your points more safely and more comfortably by exercising at a slower rate for a longer time. (Dr. Cooper uses a point system and writes you need to average at least 30 points a week.)

with permission of Randy Glasbergen, cartoonist.

In 1999 Bill Phillips wrote:

“Despite what so many millions of people have been told, low-intensity, long-duration aerobic exercise is not the best method for ridding the body of excess fat.”

His Program involves performing only 20 minutes of aerobic exercise three times per week – no more, no less.

And then in 2010 Dr. Al Sears writes:

The unique feature of PACE – progressively changing your routine over time – ensure maximum fat loss with a “bulletproof” heart and “super-sized” lungpower.

PACE® routines are never more than 10 to 20 minutes.

The benefits are profound. By boosting your heart's "reserve capacity," Dr. Sears reveals that you can nearly eliminate your risk of heart attack.
One of Dr. Sears' insights into the human heart is the fact that it doesn't need "endurance training." Your heart was designed to keep beating far into old age. According to Dr. Sears, the big mistake with aerobics and jogging is when you burn fat.

What do you think?
Tell us about your experience, what works for you?

To find out about:

Dr Cooper

HIGH POINTS by Bill Philips in Body for Life

Dr. Al Sears PACE Twelve Minute Workout Review

All the sources quoted in this blog are from old fashioned BOOKS available in J’s BIG GYM (ask at the desk) or Amazon.

Cooper, Dr. Kenneth H. The New Aerobics. Bantam Books, 1970
Phillips, Bill. Body for Life. Harper Collins, 1999.
Sears, Dr. Al. P.A.C.E. The 12-Minute Fitness Revolution, Wellness Research & Consulting, Inc, 2010

LOSE the WEIGHT… LOSE the SCALE!

2011-09-16T12:39:00.001-04:00

How often should you weigh yourself?
It’s all about changing habits.

Losing weight should be about your pursuit of health and wellness. In order for you to stick with it, the steps you take must be FUN!

Grab a friend and do some exercise. Try to eat healthy. Cut out at least one junk food a day. You will know how you are doing by the way your clothes fit.

Eventually you will only need to get on the scale once a month. Start by cutting down to once a week, then
once every other week.

But, go with whatever works for YOU.
If getting on the scale everyday helps you control the direction of your
weight and provides the motivation you need – GO FOR IT!

For those of you old enough to remember, HAPPY SCALES TO YOU…

2011-09-08T09:11:00.000-04:00

      You wouldn't feed this to the fish.
      The FISH knows better.
      .... (need I say more?)

Credit: Micky of "Signs Of All Kinds" for cartoon.

2011-09-02T13:11:00.000-04:00

Things are tough?

Don’t leave the Rat Race now!!!!!!

"…there is no substitute for the “real thing” of exercise when it comes to protection from aging."

Read the complete article: The Behavioral Medicine Report

2011-08-11T14:14:00.002-04:00

Next time you drink your morning coffee:

1. You don’t NEED more than 2 cups.

2. By switching to SKIM milk from whole milk and using only ONE ounce of milk per cup you save 8 calories per cup.

3. Cut your sugar to ONE teaspoon. (Each teaspoon has 15 calories.) If
you are now using two, that’s 15 calories per cup.

the simple math:
23 calories per cup ** 2 cups a day ** 365 days a year =

4.79 pounds

Again,

a. Coffee – 2 cups a day

b. ONE ounce of SKIM milk

c. ONE teaspoon SUGAR

GET RID of 4.79 pounds!

2011-07-27T10:36:00.020-04:00

LOSE 50 pounds in a YEAR! COUNT ON IT!!!

The following easy to follow plan will shape you up in no time.

This is a simple plan, and one year is not a lot of time.

START NOW! The only thing you have to LOSE is the WEIGHT!

First, the numbers (Don’tlet the numbers scare you):

One pound = 3500 calories.
The average MAN needs 2300 calories per day to maintain his current weight.
The average WOMAN needs 1900 calories per day to maintain her current weight.

Keep reading, NO ONE is average!

Many web sites are available to help you get numbers that are closer to the “real you”. Here is one that is both pretty easy to follow and complete: http://activitycalc.com

Calories burned after 20 minutes (for a 150 pound person)
- Aerobics – 159; 37 minutes = 300 calories
- Bicycling (indoor, upright) – 159; 37 minutes = 300 calories
- Elliptical – 204; 29 minutes = 300 calories
- Stretching - 20 minutes = 50 calories
- Treadmill (4.5mph, a fast walk) - 124; 48 minutes = 300 calories
- Weight Training (multiple exercises) 50 minutes = 160 calories

Calories in JUNK food:
- Donut – 250
- Hamburger – 300
- Pizza (1 slice) – 250
Go to the United States Department of Agriculture site: http://www.nal.usda.gov/fnic/foodcomp/search/
for almost any food you can eat.

Second, the math (It’s EASY, just keep reading):

One pound a week = 3500 calories / 6 days per week = 584 calories / day.
- Unless you’re doing this competitively DO NOT exercise more than 6 days a week.

Let’s round up and say:

600 calories a day = 1 pound a week x 50 weeks a year = 50 pounds in a year!

(The math is approximate and IN your favor!)

Third, the plan:

Combine less calories with enough (more) exercise to equal 600 calories per day:

Eat 300 less calories.
and exercise for 300 calories.

If you are eating JUNK food, eat less (You shouldn’t be eating any).
And get to the gym at least 5 days a week – for less than an hour!

It’s that SIMPLE – if all you are trying to do is lose 50 pounds or more, YOU CAN DO IT!!

The above may seem over simplified.

If you need to lose 50 pounds in one year – this will work. If you don’t need to lose that much – GOOD for YOU!! Your work will be harder.

For more useful info, visit:

Sports Injury Clinic

And, as always you are invited to learn these from our own professional, Fernando: Tuesday at 10:15am, Thursday at 9:15am and 7:15pm, and Friday at 6:15pm.

2011-01-16T10:06:00.005-05:00

Stretching… Arnold?

He may be on in years, and I’m definitely showing my age, but Arnold is the guy who pumped life into the sport of bodybuilding.

Can you imagine in the late 70’s Arnold was talking and writing about being more balletlike and elegant?

Read what he had to say about stretching:

“Stretching is important while you’re exercising. When you are first starting, it can be as important as the training program. You should understand how to develop yourself so you don’t end up with a clumsy, "musclebound" body. The musclebound body is created by people who only lift weights and flex and contract their muscles, whose only thought is to get muscles. Stretching the muscles making them long and limber, is one of the things that sets off the champion from the guy who is as big as the champion but who doesn't look as good.

As soon as I started doing the stretching exercises my muscles starting flowing together, my whole body began looking more symmetrical. My movements became more balletlike, my posing improved, and the way I walked and handled myself was more elegant.”

Future blogs will have the how to’s of stretching.

"ARNOLD: The Education of a Body Builder" by Arnold Schwarzenegger and Douglas Kent Hall, pgs 192-194; 1977

2011-01-13T07:20:00.021-05:00

5 Tips for January

It’s January. It’s GREAT to see both so many familiar faces as well as new ones. Hopefully more than just a few of you become much more than just faces to Jay and the rest of the staff. SO! – Don’t let the January effect wear off.

You need to stay motivated! Long enough to make health & fitness part of your life – forever.

OK – How do we do that?

If you are new to exercise, start small.

1. WORK OUT (no less than) 3x a week; for 1 hour each time.

a. 5 minutes full body warm up

b. 20 minutes cardio

c. 20 minutes strength

d. 15 minutes stretch

For you math enthusiasts, there must be at least two out there – 3 hours a week is less than TWO PERCENT (1.79%) of your time.

3 hours a week – YOU’RE WORTH IT!!!!

2. EVERYBODY - Listen to your body.

Don’t push your body past it’s limit. A little pain is good.

Make sure you know what a little is!

3. CARDIO – The following was taken from the website of the American Heart Association:

Age	Target HR Zone 50–85 %
20 years	100–170 beats per minute
25 years	98–166 beats per minute
30 years	95–162 beats per minute
35 years	93–157 beats per minute
40 years	90–153 beats per minute
45 years	88–149 beats per minute
50 years	85–145 beats per minute
55 years	83–140 beats per minute
60 years	80–136 beats per minute
65 years	78–132 beats per minute
70 years	75–128 beats per minute

“Your maximum heart rate is about 220 minus your age. The figures above are averages, so use them as general guidelines.

Note: A few high blood pressure medications lower the maximum heart rate and thus the target zone rate. If you're taking such medicine, call your physician to find out if you need to use a lower target heart rate.

How should I pace myself?

When starting an exercise program, aim at the lowest part of your target zone (50 percent) during the first few weeks. Gradually build up to the higher part of your target zone (75 percent). After six months or more of regular exercise, you may be able to exercise comfortably at up to 85 percent of your maximum heart rate. However, you don't have to exercise that hard to stay in shape.” Jay adds: try to get to at least to the 60% range as soon as safely possible. For most of us, more than 75% isn’t necessary.

4. STRENGTH - Read this article from the Mayo Clinic staff. Do you need a better reference?

jillianmichaels.com

5. STRETCHING - Jillian Michaels, of the Biggest Loser, says:

“Stretching is key AFTER workouts. You shouldn't stretch before working out — instead, you should warm up with cardio for 5 to 10 minutes, train, and then stretch. Stretching before workouts has been shown to decrease the intensity of your muscle contractions, which can actually impede your progress in the gym. I find stretching after a workout is most effective because it releases the tension in the muscles from the workout. It also improves circulation and promotes healing and optimal recovery from your workout. “

To learn various balance, flexibility and stretching exercises take Fernando’s POWER STRETCHING class, given Tuesdays at 10:15am, Thursdays at 9:15am and 7:15pm and Fridays at 6:15pm. We also have a YOGA class given by Franklin on Saturdays at 11:30am. And of course all these classes are included in your membership.

To see Jillian’s complete tips go to “The Dos and Don'ts of Stretching”.

All of the above are the basics. In the coming weeks and months we will be sending you specific tips on the what and how of various exercises.

Stay with us! We want you to be doing this for a LIFETIME! A long, healthy lifetime.

Don’t forget to consult your physician.

2010-11-29T05:45:00.013-05:00

IT'S NEVER TOO LATE

I was inspired by the article in The New York Times magazine, November 28, 2010; The Incredible Flying Nonagenarian by Bruce Grierson, to share the following:

My highlights of the article are as follows:
The cohort of people 85 and older — the fastest-growing segment of the population, as it happens — is increasingly being studied for longevity clues.
Some researchers now see aging itself as a kind of mitochondrial disease. Defective mitochondria appear as we get older, and these researchers say that they rob us of endurance, strength and function. There’s evidence that for young patients with mitochondrial disease, exercise is a potent tool, slowing the symptoms. If that’s true, then exercise could also potentially be a kind of elixir of youth, combating the ravages of aging far more than we thought.
EXERCISE HAS BEEN shown to add between six and seven years to a life span (and improve the quality of life in countless ways).

Here, though, is the radical proposition that’s starting to gain currency among researchers studying masters athletes: what if intense training does something that allows the body to regenerate itself? Two recent studies involving middle-aged runners suggest that the serious mileage they were putting in, over years and years, had protected them at the chromosomal level. It appears that exercise may stimulate the production of telomerase, an enzyme that maintains and repairs the little caps on the ends of chromosomes that keep genetic information intact when cells divide. That may explain why older athletes aren’t just more cardiovascularly fit than their sedentary counterparts — they are more free of age-related illness in general.
Exercise training helps stop muscle strength and endurance from slipping away.
If Tarnopolsky is right, exercise in older adults can roll back the odometer. After six months of twice weekly strength exercise training, he has shown, the biochemical, physiological and genetic signature of older muscle is “turned back” nearly 15 or 20 years.

Kotelko herself speaks often of the perils of getting carried away. “If you undertrain, you might not finish,” she says. “If you overtrain, you might not start.”

There are many ‘seniors’ who are members of J’s BIG GYM. Jay and the entire staff are honored and privileged to know them and see them exercising.

The entire article is at:
http://www.nytimes.com/2010/11/28/magazine/28athletes-t.html?pagewanted=1&_r=1

You Tube: SENIORS!

2010-11-09T11:45:00.002-05:00

Nuts to you!!!

Nuts are a year round favorite. They are easy. So go for them. PLEASE remember:

The value in the table are for ONE (1) ounce.

Limit yourself to TWO ounces per day.

Next blog we'll tell you how long you have to exercise to burn the calories.

The above chart is based on information from AND more information is available at:

Fact Sheet

University of Nebraska - Lancaster County

2010-10-31T14:05:00.034-04:00

The HOLIDAYS are coming! So get ready NOW!

Now is the time to PLAN for a healthy holiday season. Don't WAIT until January 1.

NO PLAN IS A PLAN TO DISASTER!

Nutrition:

1. Eat in moderation. Walk away from the table BEFORE you are full.

2. Veggies Eat them! They are great for you. They have lots of vitamins.

3. Beverages -

a. Drink plenty of water

b. No more than 2 cups of coffee per day

c. NO BEER!

d. Two glasses of RED wine whenever the meal justifies it.

Exercise:

4. At least 3 days a week. Include cardio, strength, and stretching.

Rest:

5. A good night's sleep EVERY night: 6 - 8 hours

2010-09-01T13:20:00.011-04:00

Sarcopenia - loss of muscle mass, how to prevent it?

Sarcopenia is a significant yet overlooked problem in the older
population. Like the loss of bone mass commonly known
as osteoporosis, sarcopenia is the loss of muscle mass, which results in the loss of strength.

The prevention of Sarcopenia is as important as is the prevention of Osteoporosis to long-term health function, and independence;

In addition to a regular program of cardio-respiratory exercise such as walking, bicycling, swimming or dancing, and a brief stretching program, every adult should consistently perform some type of strength training at least two times every week.

Read the full article by "The International Longevity Center"

2010-08-30T16:52:00.003-04:00

Honestly - you probably won't develop the skills to do ANY of the following at J's BIG GYM.
And I'm SURE I don't want you to try some of these at J's or anywhere,
BUT - it's fun to watch and it's NECESSARY TO DREAM!!

Check this out!!

2010-07-22T09:11:00.006-04:00

Revisionist Health

Contrary to popular belief, “sugar free” foods may contain sugar alcohols which can raise a person’s blood sugar. To find out more information, read this article written in the NY Times.

2010-06-23T16:45:00.003-04:00

We're glad more of you are lifting weights;
BUT PLEASE BE CAREFUL!!

Read the article in the NY Times

2010-04-28T08:04:00.004-04:00

Lack of sleep increases weight.

One of the five Components of Physical Fitness, a chart that can be found displayed on the wall outside the group exercise room at J's, indicates that SLEEP is key to fitness. For more details, see the NY Times.

BENCH PRESS
Watch Hristo, (Kris) winner of the first bench press competition at J's lift 405 pounds. WOW!!

2010-04-23T10:32:00.001-04:00

GREAT Competition: Read about it in the Manhattan Times:

2010-03-04T14:00:00.004-05:00

The Fountain of Youth

"...a new series of studies prompts me to again review the myriad benefits to body, mind and longevity of regular physical activity for people of all ages.

Regular exercise is the only well-established fountain of youth, and it’s free. What, I’d like to know, will persuade the majority of Americans who remain sedentary to get off their duffs and give their bodies the workout they deserve? My hope is that every new testimonial to the value of exercise will win a few more converts until everyone is doing it."

Even More Reasons to Get a Move On by Jane Brody, The New York Times, March 1, 2010

http://www.nytimes.com/2010/03/02/health/02brod.html

2010-02-21T14:53:00.007-05:00

EAT BREAKFAST!
You should know this - but whether you do or not here it is, as written by the pros.

After eight to 12 hours overnight without food, your body needs to refuel its glucose levels. Without breakfast, your brain and your muscles will not have the energy they need to sustain activity throughout the day.
Research has found people who skip breakfast often feel more tired, irritable and restless in the morning. On the other hand, those who do eat breakfast have a better attitude toward work, higher productivity and better ability to handle tasks that require memory.
Breakfast eaters also have more strength and endurance and better concentration and problem-solving ability. Plus, breakfast helps you reach your recommended calories and nutrients.
You can make a healthy breakfast in as little as one minute: a bran muffin with yogurt topped with berries, for example. Other suggestions include:
• Whole-grain cereal with fruit and milk
• Whole-grain cereal with a cup of yogurt
• Toasted waffles topped with peanut butter
• Instant oatmeal with milk and dried fruit
• A whole-wheat pita stuffed with sliced hard-cooked eggs.

If your taste buds just don't crave breakfast foods, enjoy a sandwich or leftovers like pizza, pasta or rice in the morning. Just make sure to start your day the healthy way - with breakfast. 1.
COFFEE
How can we talk about breakfast and not include coffee?
According to several studies, coffee drinkers have a lower rate of type 2 diabetes, Parkinson's and Alzheimer's. A recent study from Harvard University included data from more than 120,000 people and found that drinking one to 3 cups of coffee per day dropped risk of diabetes by single digits but drinking 6 cups or more dropped risk by 30% in women and 54% in men. Other studies have shown a reduced risk of Parkinson's disease, cirrhosis, gallstones and colon cancer in those who drink coffee on a regular basis. 2.
On the other hand, it is clear that coffee is not for everyone. In excessive amounts - meaning more than whatever an individual's body can tolerate - coffee can cause nervousness, jitters, and rapid heartbeat.
Studies indicate that in some people, drinking excessive amounts of coffee might cause elevated cholesterol levels.
Most recent large studies show no significant adverse affects on most healthy people, although pregnant women, heart patients, and those at risk for osteoporosis may still be advised to limit or avoid coffee. 3.

Jay says: KNOCK YOURSELF OUT! This is your chance to eat.

Stay clear of bagels, sugary (most) cereals and donuts.

There’s plenty to eat. MIX IT UP!

Coffee – NO more than 2 cups a day.

1. http://www.eatright.org/Public/content.aspx?id=3261&terms=breakfast
2. http://www.eatright.org/Public/content.aspx?id=3715&terms=coffee
3. http://www.webmd.com/food-recipes/news/20050617/research-links-coffee-to-heart-risks-for-some

2010-02-07T12:13:00.004-05:00

TWO LEFT FEET? HOW ABOUT SOME BALANCE

Balance skills are an integral component of healthy aging. Simple activities like reaching into the cupboard, bending down to put on a shoe, lifting a leg up into the car, and traveling up and down stairs require subtle shifts in the amount of weight placed on each leg. The ability to remain stable as body stance fluctuates requires a healthy sense of balance. Unfortunately, as individuals age and become more sedentary, movement becomes restricted and balance and stability skills may decline to dangerous levels. Eventually, even the most basic activities like walking become a challenge. Instability may lead to falls, resulting in broken bones, serious hip fractures, head trauma and even death. According to the Centers for Disease Control and Prevention, accidental falls are the leading cause of death and injury among older adults, affecting more than one third of adults over age 65 in the United States each year. 1

Jay says:
The younger ones among us may be reading this and asking, what is Jay talking about? or worse, you may be saying who cares?
You wouldn’t wait until you are in your 40’s or 50’s to do strength training - don’t think you can ‘get away’ with putting off balance exercises.
ALL puns intended:

exercise is a balance:
aerobics/cardio; balance/flexibility; strength.

Future articles will discuss exercises to help you achieve and maintain balance and flexibility.

1. http://quezi.com/290

2010-01-29T10:06:00.009-05:00

THANK YOU TO THE MEMBERS WHO CONTRIBUTED!!

and it's members are proud to contribute $400
to The American Red Cross for relief in Haiti.
Members donated $200 and J's BIG GYM
matched it with $200!

May the world never know such sorrow again.

2010-01-22T12:27:00.004-05:00

What do we mean when we say strengthen the heart?

Your heart is a MUSCLE. It’s called the cardiac muscle. It’s the most important muscle you have. When you do any exercise, no matter how strenuous, your muscles need oxygen. This oxygen is supplied by the blood. The blood, of course, is pumped by the heart. When we increase the intensity of our exercise, our muscles become tired, and need more oxygen to keep going so that they do not cramp or burn [lactic acid]. The more oxygen we need, the more blood needs to be pumped; the faster the heart has to work, which is the increase in heart rate. Exercise, continued over time, will grow your heart in size, allowing it to pump a larger volume of blood with each stroke (or pump). This allows more oxygen to be delivered to all the cells in your body. At the same time, your heart also becomes stronger and more efficient at pumping blood. The seven time Tour de France champion Lance Armstrong’s heart can pump nine gallons of blood per minute, compared to five for the average person. His maximum heart rate is 200 beats per minute (NO JOKE: Do NOT try and get yours that high!) A Resting Heart Rate anywhere in the range of 60 - 90 is considered in the normal range. Many athletes have pulse rates in the 40 - 60 range, depending on how fit they are. Lance Armstrong in his prime was known to have a resting heart rate as low as 32 beats per minute.1

To make your heart muscle stronger, you need to exercise vigorously enough to make your heart pump more blood. The formula for heart-lung fitness is to exercise intensely enough to raise your heart rate at least 20 beats a minute above your resting rate at least three times a week. If you can't exercise continuously for thirty minutes, work until you feel tired, rest, then repeat the cycle, and gradually build up your endurance. The longer and harder you exercise, the more blood you circulate and the stronger your heart will become.2

Jay says: 20 minutes - 3x a week.

For more see our CARDIO newsletter at

http://www.jsbiggym.com/index.php?option=com_content&view=article&id=73:june-06&catid=35:demo-content&Itemid=92

Future blogs we’ll talk about VO2 Max and High Intensity Training. And PLEASE, if you have your own fitness topics you would like to see discussed send us an e-mail to JsBLOG@JsBigGym.com

1. Edward F. Coyle, Ph.D.; Professor, Director, Human Performance Laboratory, Lance Armstrong's Physiological Maturation http://www.edb.utexas.edu/coyle/armstrong.php
2. Dr. Gabe Mirkin's Fitness and Health E-Zine http://www.drmirkin.com/public/Ezine112606.html

2010-01-11T08:53:00.003-05:00

Is Exercise Work?; Is Work Exercise?

Demanding bosses and looming deadlines make it difficult for employees to stick to their exercise regimens, according to a study by researchers at Middlesex University, U.K. More than 200 employees of a computer company were surveyed about their exercise intentions and then again a week later to see how well they followed through on those intentions. Fifty-four (54) employees were classified as having a high-stress job; defined as having high demands and little control over their work. Not only did these workers express lower self-confidence in their ability to stick to an exercise program, they also exercised less frequently than did their colleagues. Furthermore, the employees who said they intended to exercise but were unsuccessful were most likely to cite work demands as the reason they didn't make it to the gym. Lead researcher Dr. Nicola Payne believes ''people in high-strain jobs may not have the time for exercise or they may be too fatigued to exercise because they need more time to recover after the working day.'' She hopes that employers will come to recognize exercise as a priority and actively encourage it. ^1.

You can follow most any type of workout routine and you will make good progress for the first few weeks (provided that you are getting adequate nutrition, rest, etc.). But generally after a few weeks of following a set workout program your progress will slow down and eventually you will no longer make progress with that routine.
Our bodies are very smart and naturally accommodate to stress. Your body will add as little muscle as necessary to get the job done. This is why construction workers get only big enough to handle the exact amount of work they do during a days work and no bigger, even though they are doing physical work all day long.
Adding muscle is a very unnatural thing to your body. You must constantly throw "curve balls" at your muscles to get them to grow. Generally, you will make the best progress for the first 3 weeks of starting a new workout routine. After 3 weeks your body starts to adapt and your progress will slow down. ^2.

Jay says: Exercise MUST be WORK! – if not, it’s not exercise.

Exercise MUST be FUN! – or you won’t do it.

BEAT THE STRESS!

1. Journal of Occupational Health Psychology, 2002; 7, 342-353. ACE, http://www.acefitness.org/healthandfitnesstips/healthandfitnesstips_display.aspx?itemid=249
2. Lee Hayward’s Total Fitness Bodybuilding http://www.leehayward.com/workout_programs/

2010-01-04T18:11:00.008-05:00

New Year’s Resolutions

Every year at this time, people flock to gyms across the country as a result of their New Year’s resolutions. This is great, as people rightly want to get into shape. I am thrilled to see new faces, as well as some we haven’t seen in a while, join our gym at the start of the year. However, joining a gym is obviously only the first step. Our goal is to get each of you to incorporate fitness as an integral part of your lifestyle. In other words, we still want to see you here in February, April, and even in December. A gym membership only does any good if it is used, and used frequently. To that end, I would like to make some suggestions to help you keep coming to the gym regularly:

Enjoy your time in the gym. The best way to make any new venture enjoyable is to learn as much as you can about it.
Make sure to take advantage of the orientation included with your membership. If you do not know what this is, ask your salesperson to explain and set up an appointment for you.
Look for information online.
We encourage you to browse the books in the juice bar. The books are there for you!
Make coming to the gym a habit. Come at the same time each day so it becomes part of your routine. Lay out your gym clothes the night before. Do whatever you need to make getting to the gym as effortless as possible.
Commit to coming to the gym three times a week for one month. Do it!! 3x a week in January; 12 times. If you get through that first month, you’ve proven to yourself that you can succeed.
Set small, attainable goals. The idea of losing 25 pounds might be overwhelming. But losing five pounds in five weeks, 1 pound a week – that YOU CAN DO! A personal trainer could set you up with a routine and realistic goals.
Come with a buddy. It is harder to break a commitment to someone else than to yourself. Besides, the time goes much more quickly when you workout with a friend.
Make new friends in the gym. The “regulars” who work out at the same time each day become like a family to one another. Soon, you will be missed when you do not show up, and will feel the need to get to the gym, if only to meet your friends’ expectations.
Results - If you hang in there for at least one month, you will begin to see results. You will look and feel better. Results that will motivate you to keep coming and pushing yourself for even more improvement.
Finally – If you find yourself slipping, send me an e-mail. I’m here to help you. I mean it: JsBLOG@JsBigGym.com.

Wishing you, this year and every year the best of health,

2009-12-27T12:40:00.003-05:00

Claire's FIRST blog:

Although this is Jay’s blog, after 28½ years of marriage I feel that I have the right to put in a word or two once in a while. I hope that no one minds too much.

As the New Year approaches, more and more gym members have asked me how I’ve managed to lose so much weight (35 pounds so far). I’m writing today to share my “secret,” although it is not a secret that you don’t already know. But first, the background story…

I have always struggled with my weight. I was a chubby kid and an overweight adolescent. I did manage to lose lots of weight between high school and college as I did not want to start college as “the fat kid.” As an adult, my weight was a constant struggle, especially after each of my three pregnancies. I thought of exercise as a form of torture invented by thin people to punish the not-so-thin. Sweating is for horses, not people. My workout consisted of getting from the car to work. How ironic that I married a thin, trim, fitness fanatic. Wherever we went, Jay needed to find a gym so he could work out. He is a true disciple of fitness. He watches everything that goes into his mouth, and makes sure to always exercise regularly. The discipline required to live that way is totally ingrained in Jay and he could not understand my struggle.

Then I developed a medical issue and had to take high doses of prednisone for quite some time. The medical issue was resolved, but the legacy of the steroid stayed. I had gained fifty pounds, and my metabolism was so slow as to be nearly nonexistent.

This brings us to the present. Imagine spending every day in a gym, looking at amazing bodies, and struggling with your weight. I was incredibly self-conscious. I would take an occasional class or get on a treadmill for a few minutes, and then return to my office.

Then, last June, Angela, one of our trainers, came into my office and said to me, “When will you let me help you? Let’s make a date and we’ll see what we can do.” She began by an assessment of my abilities, and we started out very slowly. We met three times a week at first. We started by working on large muscles (legs, shoulders, back). She would explain what I was doing, which body parts, muscles, etc. The hour with her went very quickly, and was actually pleasant.

Angela gave me nutritional guidelines to follow. During each workout session she would always gently ask, “How has your nutrition been?” After working so hard with her, it was hard to look her in the eye and tell her I had cake the night before, so before I knew it I was watching what went into my mouth. Then, I became very conscious of the amount of calories burned while on the treadmill. Angela asked me to warm up on one of the cardio machines prior to each session. In the beginning, my warm-up was ten minutes on the treadmill, then fifteen, and I worked it up to thirty or even forty minutes. It takes me about forty minutes to burn about two hundred calories. I still hate exercising. I hate every minute on the treadmill. Therefore, before I eat anything, I do a little mental calculus. “If I eat this, it will require x amount of minutes on the treadmill. Is it really worth it?” The truth is, sometimes I think “Yes, it is,” but I know that I’ll need to work it off the next day.

As my weight started to drop, I’ve become greedy for that loss. I therefore actually WANT to get on that treadmill every day, knowing what the results are. I’ve actually become a (gulp) believer in fitness and exercise. Yes, I still hate being on the treadmill, but I’ve learned a few tricks to make it less torturous for me. (If you see me on the treadmill, please come and work out next to me. I love to talk to people while I work out. It makes the time go faster.)

I still have quite a way to go before I reach my goal, but I’m beginning to see the light at the end of the tunnel. I will sneak onto Jay’s blog now and again to keep you updated on my progress, and maybe share some of the tricks I’ve learned along the way. But for now, I hope that maybe reading about my struggle may inspire you to get started.

To all Jay’s readers, and to all the members of J’s BIG GYM, may the New Year be one of health and happiness.

2009-12-23T10:52:00.001-05:00

Read what one of our members has to say:

http://manhattantimesnews.com/index.php?option=com_content&view=article& id=747%3Ajs-big-gym-has-a-cheers-camaraderie&catid=148%3Adecember-9-2009& Itemid=199&lang=en

2009-12-11T11:02:00.004-05:00

BODY BUILDING, STEROIDS and all the HYPE

Flex Wheeler in The New York Times,
http://www.nytimes.com/2009/12/10/sports/10steroids.html, says:

Lifting weights in the gym is “extremely healthy for you,” said Kenneth Wheeler, a former elite bodybuilder known as Flex. “But if you want to be a bodybuilder and compete at the highest level, it has nothing to do with health.”

Jay says: Like everything in life, you need to find the balance. Unfortunately many body builders have overachieved. Very few of us have what it takes to be champions. And even if you could be the top of this 'sport', IS IT WORTH YOUR LIFE? Stay in the gym and stay healthy! Enjoy the holidays and act responsibly.

2009-09-22T08:41:00.004-04:00

Check it out!!:

http://www.manhattantimesnews.com/covers/Archives/2009/Vol10N38.pdf
Audrius - 2009 NPC Body Building Champion and more.

2009-09-09T08:30:00.002-04:00

It's only day 2 of the blog, but you've got to love this:

Believe in yourself; and with some commitment, dedication, hard work, and a worthwhile goal YOU WILL get there!

Make sure to watch at least 35 seconds!
http://www.youtube.com/watch?v=hZWUq_HgSVM

Jay

2009-09-07T14:15:00.003-04:00

Dear J's BIG GYM members,

Every once in a while I come across something I think worth sharing with our members. It may be things I read or just my own thoughts. Some of this info is posted on the blue triangular notice board located just as you enter the gym. Rather than fill your e-mail box with more stuff, I will post these things here.

The first article was in the Wall St Journal on Sep 1. It talks about exercise as we grow older. I guess this is close to my heart. Click here to see the first article: http://tinyurl.com/ncwtwr

Please enjoy and feel free to e-mail me at JsBLOG@JsBigGym.com and be sure to bookmark http://jsbiggym.blogspot.com/

Best of health,
Jay