Explosivelyfit Strength Training

The transfer of training- Identifying the weak links is the first step in the process.

There isn’t just one single program or exercise that is best; instead, there are several best ones that will provide the greatest benefit for those involved in the training. Furthermore, out of these best ones there will be an infinite number of combinations that will make it even more individual to them or to the team.

It is up to you to identify the individual and team strengths and weaknesses and then address them in your training program.

One way to pick out the weak areas would be to look at the injury history of the person or team sport and build a prehabilitation program that addresses the recurring injuries. Certainly, a strength and flexibility program would be in order to avoid repeating these types of problems. On the other hand if your search of the injury data does not show a pattern of similar injuries and the person or team displays adequate endurance for the sport then strength training will be the main focus of the sessions.

An old school way to find weak areas is to go through the exercise session with a moderate level of sets and repetitions, generally not exceeding 39-40 total repetitions, on each exercise. The next day it is easy to identify those who are sore. Usually this will show up in the lower torso, especially the legs if they haven’t been keeping up with their individual training program.

Now your work beings because once the weak areas have been recognized then it’s time to develop a plan to address them.

Cutting back on dietary fat in your food and drink

If it were easy to maintain or regain an ideal healthy weight, our nation wouldn’t be one of the fattest on the face of the earth.

However, it’s not, so we have to deal with reality and the reality is this:

We eat too much and we don’t exercise enough.

As the saying goes, you will NEVER out train bad eating habits. It can’t be done and it won’t be done. Period.

So what is the answer? Following a fat reduction-eating plan. Notice it said fat reduction, not fat elimination; you must have fats in your diet to live. Without fat, vitamins A, D, E, and K, have a difficult, if not impossible time, of being absorbed into the body.

Any meal plan that contains more calories than your body uses will cause excess fat to build up. This isn’t rocket science; it’s simply good sense. Once eating this way becomes a habit your body will thank you for taking such good care of it. It’s easy to start.

Begin by looking at the food labels and becoming aware of the contents. Now gradually cut back on those with saturated and transfats listed in the ingredients section.

The evidence is overwhelming that eating a diet rich in plant foods, fruits, whole grains, and low fat is conducive to lowering the risks of getting cancer, diabetes, and cardiovascular diseases such as a heart attack and a stroke.

Losing weight is simpler if the amount of fat in your diet is at a reasonable amount. Recall from your high school science class that each gram of protein and carbohydrate contains four calories.

Fat on the other hand comes in over double that amount at nine calories per gram. So it’s no wonder that a couple of handfuls of potato chips each night packs the fat on is it?

In order to make your life healthier here are a few suggestions to consider in reducing your fat consumption.

When making gravies, soups and stews let them set and cool off. Once cool, the fat rises to the top and can be skimmed off and tossed out.

Get used to drinking skim milk. It may take a few days, or in the case of the hard-core full fat, high calorie, fat filled, non-healthy milk drinker a few months. Start out with a 2% reduced fat, graduate to the 1%, and finally into the fat free skim milk.

If you think you are eating substantially less fat in the 1% and 2% types compared to the whole milk think again. It is almost an insignificant difference.

Other ways to cut back on the dairy fat is to try the fat free yogurts, reduced fat cheeses, fat free or low fat sour cream, and cream cheese.

Put a few of these ideas into practice over the seven days and you will notice the difference in your health and appearance.

When to get help for a head injury

At some point in nearly everyone’s life, his or her head has been bonked. Most of these types of injuries, i.e. a few cuts or bruises, that quickly heal are minor with no further repercussions. These can be dealt with by applying basic first aid measures.

In other cases, an injury to the head can result in life threatening or life altering damage to the brain. Danger signs of a serious head injury are a loss of consciousness; even brief episodes of a loss of consciousness are serious and need medical attention.

Signs of bleeding that impact the brain are often unseen and can cause compression forces on the brain tissue. Along with these two danger signs is the potential for a broken neck and/or a skull fracture.

A wise coach or parent will immediately seek medical attention if they observe any of the following symptoms. The aforementioned loss of consciousness even if this occurs several hours after the hit or accident.

Any signs of confusion either outwardly expressed by the person or noticed by others who are close to the one that suffered the head injury. A dazed look or appearance falls into this category as well.

A loss of memory, sick feeling, or vomiting all should raise the red flag that something is amiss and needs a look by a medical professional.

Obviously, partial paralysis, numbness, blood, clear watery appearing fluids seeping from the ear or nose or weakness experienced in the extremities mandates a thorough examination. A person would be making a serious error if they did not make an immediate call to 911 in these instances.

A headache that just doesn’t go away, even one that is unusual in nature, something that has never been experienced before the head hit requires medical care.

Discolorations around the eyes or the back of the ears can be signs of serious trauma.

There are medical intervention procedures that can prevent further damage in these cases, but the medical professionals have to be called before they can be of assistance. Do your part and pay close attention when a head injury occurs.

03089 Exercising after the magic age of fifty

You may not be particularly pleased by seeing AARP literature in your mailbox at this age but the reality of life is we all get older. This doesn’t mean we fall apart while looking in the mirror. It can be a time of exploration into new hobbies and intellectual pursuits. The kids, for the most part, are out on their own, which leaves us with a bit more free time on our hands. It can also be a time of rejuvenation for our bodies.

Study after study has shown the positive relationship between actively engaging your brain and staying mentally sharp. The same is true with your body. Keep challenging it with exercise and it rises to the occasion by keeping you healthy.

Exercise by its very nature can put stress on an otherwise healthy appearing body. Looking good, and being in good physical condition may not be in synch with one another. It is up to you to make the two mesh.

Fitting together looking and being in good physical condition means getting yearly physicals, and following your doctors advice about resolving poor cholesterol levels, high blood pressure, diabetes, low back pain, obesity, (my God this makes me ill just listing all the stuff that affects us as we get older-I need a break…). Ok the breaks over and the list of things us older people have to contend with continues on with checkups for such conditions as osteoporosis in both men and women, cancer, depression, loss of cardiovascular capabilities, balance, strength and frailty.

Some of these aliments can be manipulated with a properly designed exercise program. Nonetheless, before you start out on your new physical fitness regime check with your doctor and then, if it’s mutually agreeable to both of you, jump in with both feet and get going.

The two prime exercise modes to consider are aerobic and anaerobic conditioning. It has been stated, “Perhaps no other age group can experience more health benefits from exercise than those over 50 years old.” (1)

As a starting point with your program go for a ten to twenty minute walk three times over the next seven day. These walks are a prelude to the good things that happen to your body when you exercise.