With the New Year, many people are planning
their goals for 2006. Before beginning an exercise program, you may
be wondering what type of exercise will reap the greatest long-term
rewards. This article will answer some of the most frequently asked
questions regarding proper exercise selection.
1.) How much cardiovascular exercise should I do?
Studies indicate that your metabolism increases (your body’s
ability to burn fat!) for up to 4 hours after doing any type of cardiovascular
exercise. Research also shows that by doing strength training (which
includes core conditioning and total body strengthening) your metabolic
rate will increase for up to 72 hours! So many people are doing vast
amounts of cardiovascular exercise to try and lose body fat. However,
if this was the answer to effective weight loss then wouldn’t
we have a society full of thin, fit, healthy people?
2.) If cardio is clearly not the answer, then what kind of exercise
will be most beneficial?
Since muscles burn calories and unwanted fat, you should work on building
as much of a “fat burning machine” as possible.
3.) Should I do machine based exercises?
The traditional approach to strength training would suggest using
fixed machines such as bicep curls and inner/outer thigh blasters.
However, before jumping onto the latest piece of gym equipment, we
should consider the following information. It is well known that 85%
of Americans are suffering or will suffer from low back pain. One
of the leading causes of this rising epidemic is the prevalence of
the seated workplace job, which has become the #1 job in this country!
The average American spends 6-8 hours a day behind a computer desk
and another 3-4 hours in front of the television. So why do so many
people go to a gym and choose to sit on fixed machines while training
- the very place that has been shown to be the leading cause of orthopedic
injuries and poor postural alignment?
Facts about training on fixed machines:
• Research indicates that 19 out of 20 exercise related injuries
occur on fixed machines.
• Fixed machines limit the natural movement of the body, which
does not allow the nervous system freedom to protect the working joints
and relevant soft tissues from injury.
• Your abdominals do NOT activate while training on fixed machines
(similar exercises done standing or with a Swiss ball WILL recruit
these muscles effectively).
• Training on fixed machines makes the stabilizer muscles weaker
and the prime mover muscles stronger, resulting in a significant muscle
imbalance, which leads to a reoccurring cumulative injury cycle.
• Machines burn significantly FEWER calories than exercises
done standing or with the use of a Swiss ball.
4.) Is it really true that non-machines
exercises are better for you?
Medical studies have shown that with any movement of the arms or
legs, the core muscles will activate first. This is extremely important
to understand while designing a fitness program because if you are
training on fixed machines, your abdominal muscles will NOT turn
on.
Ever wonder why it is so hard to get a six pack even after lifting
weights and doing cardio on a regular basis? How about periodic
low back pain - Does your back hurt while leaning over to brush
your teeth? Common findings for these problems indicate stabilizer
weakness. Your stabilizer muscles are like the suspension system
of a car. If the suspension system of your car is misaligned or
dysfunctional, a shiny Ferrari or any other nice looking car will
not do too much more than look good parked in your driveway! Thus,
machine training may develop nice looking legs and arms, but if
the stabilizers are weak, your chances of back pain are significantly
higher, because your stomach muscles will not function properly
to protect your back. This detriment to the exerciser not only makes
it nearly impossible to achieve a six pack (it’s hard to get
hard abs if they’re never working!); the nervous system that
controls the muscles and joints can become disrupted.
5.) Is this program safe?
In order to minimize the risk of injury and to enhance the function
of the body, we must think in terms of function! Functional exercises
are those in which your body is free to move, and often resemble
activities of daily living such as squatting, lunging, bending,
twisting, pushing, and pulling.
Another very effective method that has proven to be beneficial is
the Swiss ball (also called balance, stability, or physio balls).
Swiss ball training forces you to work in an unstable environment.
The more unstable your training environment, the more activation
you get from your stabilizer muscles. By improving these qualities,
you improve joint stability, which allows more of the prime mover
muscles (i.e. arms, chest, back and legs) to be recruited. Improved
ability to stabilize in this environment has assisted many of my
clients in improving their functional strength as well as reducing,
and in many cases eliminating painful joints and tissue inflammation.
This has resulted in an increase in their overall fitness levels
and helped them achieve their goals much more efficiently.
6.) So what kind of program will help me achieve my goals?
Strength training 2-4 times per week will reap the greatest long-term
reward! An emphasis should be placed on proper core conditioning.
These are functional exercises that strengthen the abdominal muscles
(including the obliques, upper, & lower abs).
So before going back to the seated leg press machine or bicep preacher
curl, it is important to think about why you come to the gym. If,
like many individuals, it is to look better and FEEL better, then
training with Swiss balls or with standing exercises will do far
more than fixed machines or cardiovascular training. Once you have
established a good routine using this sound, scientific approach,
it’s time to train hard, train smart, train for results, and
go have some fun! Lastly, exercise plus nutrition equals results.
Neil has dedicated his life to the journey of acquiring optimal
health for his clients. Neil works as an Exercise, Nutrition &
Lifestyle Coach where he educates, trains, and consults clients
of all types. www.realhealthinc.org
(727) 480-6822
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