Counter Intuitive

In just one week, The New York Times published three articles about obesity and exercise. The titles of these articles may cause you to “SAY WHAT?”.

The headlines all seem to be counterintuitive. But those of us who know anything about exercise and fitness, read most of this and say DUH?! (and that’s not meant to insult or ridicule anyone.)

Just the same, it is interesting reading:

In ‘Obesity Paradox,’ Thinner May Mean Sicker

By Harriet Brown

Eating for Health, Not Weight

Opinion By Dean Ornish

For Weight Loss, Less Exercise May Be More

By Gretchen Reynolds

Jay’s “you should knows” (Two quotes from each of the above reference articles.):

• studies conducted by Steven Blair at the Cooper Institute in Dallas (those who’ve read my previous blogs should know this is the institute founded by Dr. Ken Cooper. Dr Cooper is the man who introduced the concept of aerobics), - shows that being fat and fit is better, healthwise, than being thin and unfit.

More often that not, cardiovascular fitness is a far more important predictor of mortality risk than just knowing what you weigh,” said Glenn Gaesser, author of “Big Fat Lies” and director of the Healthy Lifestyles Research Center at Arizona State University.

The TRUTH!?

London Olympic stadium 

THE TRUTH
click on London Olympic stadium to view YOU Tube video.

It's a VERY long video, almost one hour.

Listen to it 5 or 10 minutes at a time.

The video presents the findings of a study by Oxford University about:

     - sports drinks

     - running shoes

     - dehydration

     - supplements 

The journalist points out the challenge of science versus show biz.

Questions  / observations raised include:
          Are sports drinks better than water?

          What is the value of low calorie sports drinks, if the benefit from sports drinks are the 

                   carbohydrates and they have been eliminated in low calorie sports drinks?

           The most important factors related to reducing injury during running include: 

                    distance, recovery time, intensity.

The video, although not light, does include some humorous points:

                     11:30 - Jam on bread.

                     31:09 - Humans are the only animal that needs to be told how much to drink.

Jay's 2 cents:

• Use common sense
• Try to be consistent

For example:  If you need to drink, and you should if you have been exercising and in hot weather, what do you accomplish by drinking sugary drinks? Water is what your body needs.

Hips and Knees

What Joints Are You Talking About?

Click on the Photo above and check out the words:

I like my bands in business suits, I watch them on TV
I'm working out most everyday and watching what I eat
They tell me that it's good for me, but I don't even care
I know that it's crazy
I know that it's nowhere
But there is no denying that

It's hip to be a square

Click the picture above and see what Jane Brody is talking about. 

Jay’s takeaways:
“Thus, the most effective way to prevent arthritis in knees and hips is to lose weight if you’re overweight and to pursue non-impact activities for recreation”.

Dr. Glen Johnson, who reported on arthritis prevention and treatment at the annual meeting of the National Athletic Trainers' Association in June.

The most helpful exercises are those that strengthen the quadriceps (muscles in the front of the thighs), like leg presses, mini-squats and wall squats, and flexion and extension exercises that restore and preserve range of motion, Dr. Johnson said.



And of course Jay adds:
Check with your medical doctor BEFORE you engage in any new physical activity.

Ask any one of the fitness professionals at J’s to show how to do the above and other beneficial leg exercises. Proper technique is essential.



Oh, and the answer to what joints are you talking about:

A. Marijuana cigarette
B. Where two separate pieces of material are bonded together
C. Portions of the anatomy that can move
D. A building or other place
E. Prison or Jail
F. A song esp. rap


From http://www.urbandictionary.com/define.php?term=joint
Relief for Joints Besieged by Arthritis - Jane Brody, NYT

BORN TO RUN?

Springsteen live at Hammersmith Odeon, 1975

Finding a Sustainable Running Stride

Jay’s bottom line:
It’s not about how much you weigh or don’t weigh; it’s not about how fast you run 1 mile or 26 miles – It’s HOW HEALTHY and FIT am I (given the tools God has give me).

Recommended reading:

'Finding a Sustainable Running Stride' by Tara Parker-Pop, NYT.

The Wrist Test

What's in your jeans GENES?

You may be able to tell by looking at some people that they are big boned.
Big boned (Large frame) does not mean that a person is obese or even fat. It means exactly what it says - a person has big bones.

As tall as I (Jay) am – I am NOT big boned.
So, how can you tell where you fit in?

The WRIST test

1. Small frame:
   fingers overlap when you place your thumb and middle finger around your wrist.
2. Medium frame:
   fingers touch when you place your thumb and middle finger around your wrist.
3. Large frame:
   fingers do not touch when you place your thumb and middle finger around your wrist.

For those who prefer doing it by the numbers (I can’t promise this is more scientific), use the calculator available at:
The wrist to frame type calculator

CARDIO

Which is best?

To stay healthy and reduce your risk for chronic diseases, the American College of Sports Medicine recommends either moderately intense cardiovascular exercise for 30 minutes a day five times a week or vigorously intense cardio 20 minutes a day three days a week.

If you have been reading Jay’s blogs (see Monday, September 26, 2011, Wednesday, February 9, 2011) you already know I say save your time – crank it up! - 20 minutes, 3 days a week.

However – if it is a choice between your favorite exercise and not doing something that might be more efficient – DO SOMETHING!!!

Choose your own:

Cardio Exercises, Ease of Use and Difficulties.

To see larger - click on the table

SQUAT

This guy is just a cartoon!

Squats are often called the King of Exercises. This is because squats are BOTH one of the most PRODUCTIVE exercises as well as one of the most DIFFICULT exercises. Learn to do this one – you’ll be glad you did!


SAFETY

• Do not perform any exercise without first consulting your doctor.
• Use a spotter – A MUST for this exercise.
• Use safety clips.
• Dress comfortably; wear proper shoes, use grips or a chalk (eco) ball.

MUSCLES WORKED Quadriceps, hamstrings, gluteals, hip flexors, and calf muscles.

STANCE / SETUP

• Do this exercise in a power rack. A Smith machine can also be used.
• If you are completely new at this:start by using an empty barbell or even a Body Bar. Learn the motion with almost no weight and gradually increase the weight.
• Set up the pins in the power rack at a position a few inches below shoulder level. This allows you to get the bar on and off without catching it on the racks. After you have the bar at the proper starting height, load the plates and then put the safety clamps on the bar.
• Set the safety rails at the bottom just slightly lower than your lowest point in the squat in case you fail in the movement. Set this level conservatively at first. As you get more confident with the movement, you can lower yourself down further. 

• Step under the bar, making sure it rests on the area just below the base of your neck and between the shoulders.
• Get your balance when you lift the bar off the rack by placing one foot in front of your upper body and one behind.
• Once the bar has been removed, position your feet evenly about shoulder-width apart. 

www.menshealth.co.uk

GRIP
Use an overhand grip slightly wider than shoulder width.


MOVEMENT

1. Squat down, as if you are going to sit on chair.

SEATED PULLEY ROWS

MUSCLES WORKED
Middle Back , Biceps, Lats, Shoulders.


STANCE / SETUP
Place your feet on the platform, keeping a slight bend in your knees and keep your back straight; in an upright position.

GRIP

We recommend using a double handle as shown. This will force a narrow grip which will target the middle back, in particular the trapezius and rhomboid muscles. Hold the handles with your thumbs at the top, hands parallel.

MOVEMENT

1. Once you are holding the handle keep your elbows close to your sides and pull the handle back towards your torso - the handle should come all the way until it reaches your navel. Remember to breath. Bringing the weight towards you is the hard part, so exhale. 
2. Hold the position for a second and then..
3. Slowly and with control, lower the weight stack by extending your arms out. See the picture: your back should be upright throughout the exercise.

FORM

• Concentrate, really FOCUS, on using your hands and arms as hooks grabbing onto the handle. The work should be done by your back. FOCUS!
• The biceps are trained secondarily, and your chest should be up and your back should be straight and upright throughout the entire exercise. No leaning forward or backward to help you move the weight.

TIPS

Avoid strain: As with any back exercise, it is especially easy to injure or sprain the lower back.
To avoid strain:

• If you are new at this - be proud you’re doing it – but please – use LIGHT weight.

PULL UPS

Pull-ups force you to lift your own body-weight.
They are the best strength training exercises you can do for upper-body strength & muscle mass. Unfortunately pull-ups & chin-ups are hard to do. Very hard. Don’t be surprised or disappointed if you can’t do one.

SAFETY
Do not perform any exercise without first consulting your doctor. Dress comfortably; wear proper shoes.

MUSCLES WORKED
Primary:

• Lats (Latissimus Dorsi)

Secondary:

• Lower sternal fibers of the pec major Posterior deltoid
• Teres major muscles
• Lower traps
• Rhomboid
• Serratus anterior
• Erector spinae
• Bicep

STANCE / SETUP
The pull up bar should be at a height that requires you to jump up to grab it; your feet should hang free.

GRIP
Place your hands about shoulder width apart and your palms facing away from you. Hold the bar close to your fingers, not in the palm of your hand.

MOVEMENT

1. Stand below the bar with your feet shoulder width apart.

STANDING BARBELL PRESS (or MILITARY PRESS)

What’s in a NAME?
It is called the "Military Press" because this movement used to be the general indicator or test of one's strength in the military.

A military press is named after the way soldiers raise their rifles over their head as part of their physical training.

Keep your chest up and out like you're at attention.
Another reason it's called a military press is that the technique is very precise and strict.


SAFETY

• Do not perform any exercise without first consulting your doctor. Use a spotter.
• Use safety clips.
• Dress comfortably; wear proper shoes, use grips or a chalk (eco) ball.

MUSCLES WORKED

Shoulders, triceps, trapezius and secondarily your core muscles — abs, lower back, glutes, and upper thighs.

STANCE / SETUP

• Place a barbell that has the plates on it (usually called loaded) at your feet.
• Your feet should be at a comfortable distance, approximately shoulder width.

GRIP

• Grab the barbell using an overhand (palms facing forward) grip.
• Grip the bar slightly wider (3 – 4 inches) than shoulder width apart from each other.

MOVEMENT

1. Slightly bend the knees and lift the barbell in front of your body until it is at a height even with your upper chest (collarbone).

How many reps and sets should I do?

Reps and Sets

First – What is a rep? What is a set?

REPS
Reps is short for repetitions. A repetition is one complete movement through an exercise.



A simple bicep curl is a great example;
You curl your arm up, and then back down. That's one rep.
The lifting phase of a rep is called the concentric phase, and the lowering part is called the eccentric phase.

SETS
A set is a group of repetitions done consecutively before taking a short pause; a rest period, and repeating the same exercise or moving onto another exercise.

A set can be anywhere from eight to twenty reps.
The idea behind a set is to use a weight that will fatigue the muscle or muscle group that you're exercising by the end of the set.

A typical rest period is between thirty and ninety seconds.

What is a Super Set?

BENCH PRESS

EVERYONE (?) LIKES TO SHOW OFF THEIR CHEST!!

BENCH PRESS

SAFETY

• Do not perform any exercise without first consulting your doctor.
• Use a spotter . 
• Use safety clips. 

Dress comfortably; wear proper shoes, use grips or a chalk (eco) ball.

The instructions below assume you are working with a plate loaded bench. This exercise can also be done with a Smith machine.


MUSCLES WORKED
Chest, shoulders, triceps, ribs, side of shoulders.

(see muscle-charts)

STANCE / SETUP

1. Center the bar in the holders on the bench press. The same amount of the bar should be extended on each side.
2. Place a comfortable amount of weight on each side. 
3. Use clips to prevent the plates from sliding off.
4. Lay down on your back with your feet firmly planted on the floor. 

GRIP
Grasp the bar with an overhand grip (palms facing forward) with your

MUSCLE CHARTS

YOU’RE NOT JUST ANY BODY!

To see the muscles of the human body in more detail click on the chart above.

and in more detail..:

To see larger, click on the image

COMPOUND EXERCISES?!?

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

Resistance Training?!

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:

1. Any plan to get you fitter, healthier and lose weight MUST involve increasing muscle.
2. 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. 

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?