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TRAINING & FITNESS

Why Women Over the Age of 50 Should Train

With peri- and post- menopause, women will experience changes in their body shape, size and overall energy level. We can’t avoid menopause, but with the right exercise program, they can avoid some of the physical changes that go along with it.

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With peri- and post- menopause, women will experience changes in their body shape, size and overall energy level. We can’t avoid menopause, but with the right exercise program, they can avoid some of the physical changes that go along with it.

With the onset or conclusion of menopause, women will experience changes in their body shape, size and overall energy level. Women may not be able to avoid menopause, but with the right exercise program, they can avoid some of the physical changes that go along with it.

Exercise for Leaning Out

Regular weight training can help burn off some excess body fat, increase muscle mass and increase the metabolic rate. This means the body will burn calories at a faster rate. In order to lose weight by exercise alone, you need to burn an excess of 500 calories per day or 3,500 calories per week to lose 1 pound. I have had the best response with clients that practice a combination of watching their caloric intake along with exercising.

The actual amount of time it would take you to burn all those calories depends on how much you weigh, your chosen activity and the intensity of exercise. It is important to exercise daily. Aim for 30 – 60 minutes of exercise per day. Consistency is necessary if you are really serious about leaning out and building muscle. Gradually increases your intensity as you get more physically fit.

Exercise for Your Bones

Fighting bone loss is another great reason to start lifting weights. Early in the bone loss process, you may not see any signs. But eventually, weak bones can lead to stress fractures, disfiguring of the dowagerís hump, loss of height and back pain.

Throughout life, your body loses bone. New bone grows to replace lost bone. The rate of new bone growth changes as you age. Young adults reach their peak bone mass between the ages of 25 and 35. That is when your bones are the strongest. From about 35 years onward, bone mass slowly declines. A rate at which your bone declines can be minimized and osteoporosis can be preventable. An active lifestyle, weight-bearing exercise and proper eating can significantly slow down the rate of bone loss.

Weight-bearing exercise will help your entire body and help you maintain bone mass. Resistance exercises help maintain bones by strengthening the muscles around them. Building muscle strength will make you less prone to injury.

It is important to have the right strength training program that includes all of the major muscle groups. For the upper body this includes the back, chest, biceps, triceps and shoulders. For the lower body, the quads, hamstrings, calves and gluteus maximus should all be targeted. And don’t forget the abdominal and lower back muscles which can improve posture, help relieve lower back pain and assist in everyday movements.

Remember to start slow and gradually increase your weights. I recommend two to three times per week, performing each exercise for at least two sets for 10 to 12 repetitions and a 30 – 45 second rest in between each set. Make sure stretching is included in the workout with each muscle group.

Be patient with yourself. You won’t achieve significant gains in the short-term. Exercise needs to be a part of your lifestyle, not just a short-term activity for a limited period of time. You are never too old to start exercising. You decide how active you want to be. The payoff of an active lifestyle is certainly worth the benefits. Ask anyone who is active.

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TRAINING & FITNESS

Working The Transverse Ab Muscles

Most abdominal exercises target the rectus abdominus and the vertical abdominals, ignoring the transverse abdominals. Even crunches, the staple of most abdominal workouts, do nothing for the transverse abdominals.

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A group of muscle mass that usually will get uncared for in abdomen train routines are the transverse abdominals, the core muscle mass that lie under the rectus abdominus. Most stomach workout routines goal the rectus abdominus and the vertical abdominals, ignoring the transverse abdominals. Even crunches, the staple of most stomach exercises, do nothing for the transverse abdominals. These muscle mass are literally crucial to focus onnevertheless, as they connect with each the decrease again muscle mass and the rectus abdominus and for a girdle for all the stomach. Any routine aimed toward flattening the abdomen ought to embrace the transverse abdominals as a spotlightUtilizing the next workout routinesyou may work out your transverse abdominals and actually make progress on that flat tummy. As with all exercise routine, make sure to seek the advice of an expert earlier than starting and at all times heat up correctly to keep away from harm.

This abdomen train requires mendacity in your again on a flat floorreminiscent of the ground or a bench. Use a mat or towel to cushion your backbone. Bend your knees in order that your ft are flat on the groundElevate your pelvis (and solely your pelvis) off the groundmaintain momentarily, after which decrease it again down. Repeat for a whole set. Sustaining a managed motion is essential to this trainThis may will let you use your stomach muscle massslightly than your physique’s momentum, to do the work on the trainAdditionallymake sure to hold your higher physique on the ground all through.

Crunchless Crunch
This primary train is pretty easy however may also be pretty troublesomePrimarily, it includes attempting to tug the stomach button in in the direction of the backboneThis may be difficultbecause it includes utilizing muscle mass which you is probably not used to activating. To beginboth lie or in your abdomen or kneel. You would possibly need to strive each methods and see which helps you are feeling the train higherCalm down your physique as a lot as potential, then attempt to use solely the decrease abdominals to maneuver your stomach button towards your backboneMaintain for ten seconds. If holding for ten seconds feels straightforwardmaintain for an extended interval. The objective is to carry the contraction till you both can not really feel it, otherwise you really feel different muscle mass working tougher than the transverse abdominus. Whenever you really feel this, let the contraction out.

Scissor Kicks

This abdomen train additionally requires mendacity on the groundPlace your arms below your butt, conserving your again pressed towards the ground. Slowly increase one leg to a top of about ten inches, then slowly decrease it again to the ground. As your decrease one leg, increase the opposite. Repeat this movement for a whole set. Sustaining management all through is essential, not permitting momentum to get the higher of you. Your higher physique ought to stay on the ground by way of all the transfer.

There are many different workout routines concentrating on the transverse abdominals, however these three should be sufficient to get you beganAbdomen workout routines like these are key to any tummy-flattening plan, and they’re particularly good for pregnant and post-partum girls.

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TRAINING & FITNESS

Training to Failure Every Set… Pathway to New Muscle or Pathway to Overtraining?

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Seven Time Mr. Olympia Arnold Schwarzenegger said in the movie Pumping Iron, “Muscle growth does not take place until the repetitions are taken past the point of failure.”  There have been many great Olympians such as Dorian Yates and Ronnie Coleman that took every set to complete muscular failure. Many people have the notion that you are not hardcore if you are not training to failure every set to complete muscular failure, and most trainers and athletes have advocated that repetition to failure is an essential characteristic of resistance training regimens.

To date there is only a single exercise study reporting training to failure may lead to greater increases in strength and hypertrophy. Two studies had caused controversy in the resistance training research realm when experimental groups were matched for total work; isometric force production, single repetition maximum strength, local muscle endurance, and explosive power gains were similar regardless of whether the sets were taken to complete muscular failure or not.  Some researchers have advocated that taking every set to total failure leads to long-term overtraining, which may be counterproductive to muscle growth. There has not been a training to failure study for some time, so researchers decided to investigate the subject once again. The purpose of the study was to compare the increases in muscular strength, size, and neural activation between three resistance training programs in which the participants always trained to muscular failure or predominantly not to muscular failure. 28 previously untrained males, who first undertook a 4-week period of standardized resistance training to muscular failure before being designated as either high or low responders, were then randomly allocated into different groups. All groups performed a 12-week resistance training program comprised of four sets with 85% of 1RM for the bicep curls, training three times per week. One group trained to complete exercise failure while the other group did not.

At the end of the study, the researchers reported that although all the groups increased muscular strength in the arms, there were no significant differences between groups. Similarly, they reported that although all groups increased muscle size in the arms, there were no significant differences between groups.

Training to Failure Increases Cortisol Production Post-Exercise

The newest study has reported that training to failure can lead to elevated cortisol levels for 48 hours after exercise. Researchers examined post-exercise anabolic effects after two resistance training (bench press and squats) workouts:

-performed either close to muscular failure, 12 repetitions to failure with 70% of 1RM

-Performed further away from muscular failure, three sets of 6 repetitions (Not to Failure)

The researchers reported that training to failure resulted in greater increases in cortisol (measured immediately post-exercise), and markers of muscle damage (creatine kinase were elevated 48 hours post-exercise). Training to failure led to a lower bar speed compared to not training to failure when measured up to 24 hours post-exercise for the bench press (65% reductions in bar speed after training to complete failure versus 26% reduction in bar speed after non-training to failure), and up to 6 hours for the squat (44% reduction after training to failure versus 20% reduction after not training to failure). Training to failure also led to a lower jump height compared to not training to failure when measured up to 48 hours post-exercise. This study shows that the mechanical, neuroendocrine and autonomic cardiovascular response is markedly different when manipulating the number of repetitions per set. Halving the number of repetitions in relation to the maximum number that can be completed serves to minimize fatigue and speed up recovery following resistance training.

Training to complete muscular failure results in increased cortisol productions and delayed muscle recuperation. If you do train to failure, then you may need to train less often or try keeping your reps lower as the study did. Based on the research, training to failure each workout may lead you on the pathway to overtraining.

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TRAINING & FITNESS

When Training to Failure Can Hurt You

“Training to failure resulted in greater neuromuscular fatigue and longer muscle recuperation than the not training to failure group for 48 hours”

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If you go into any gym or college training facility, you will see athletes pushing themselves to the limit. In order for an athlete to achieve greatness, he or she must push themselves to the limit, but there is a time when an athlete must pull back to avoid over training.

The body much like a race car, the body needs regular maintenance, if you hit the nitro button on the car too much, your going to burn out the engine. One of the easiest way of hitting the nitro button too much is by training to complete muscular failure each set. Training to muscular failure has been proposed to lead to greater gains in muscular strength and size because of greater neural drive when training at a closer proximity to muscular failure, implying that more motor units may be recruited.

While failure can be a valuable tool in a bodybuilder’s training routine, there is some evidence to indicate that it comes with a significant cost.

Previous research has found that training to failure every set significantly increased resting levels of the catabolic hormone cortisol and suppressed anabolic growth factors such as IGF-1. This study demonstrated that taking every set to failure could lead to overtraining and a catabolic response. This study may indicate that bodybuilders who take every set to absolute failure may put themselves at risk of impeding long-term growth.

In one 12–week study, the researchers found no difference in the routines that were taken to failure and those that were not. This study only lasted 12 weeks, so long term effects of taking every set to absolute muscular failure is not known. Training to failure too frequently can a possible lead to over training, as previously reported with the study that training to failure resulted in greater increases in cortisol and decreased IGF-1 levels. A new study published in the International Journal of Sports Medicine reports that training to failure each set needs longer recuperation than those not training to failure.

This study analyzed the time course of recovery following two resistance exercise protocols differing in level of effort: maximum (to failure) vs. half-maximum number of repetitions per set.

Researchers had a group of volunteers perform 3 sets of bench presses and squats.

Nine males performed either:

3 sets of 8 reps (80% 1RM) to failure

3 sets of 4 reps (80% 1RM) not to failure.

Training to failure resulted in greater neuromuscular fatigue and longer muscle recuperation than the not training to failure group for 48 hours. This indicates it takes a longer time for full muscle recovery following intense resistance exercise that is taken to failure compared with a similar workout where sets are terminated before failure is reached. Future studies should be conducted to determine how fatigue extent influences MUs recruitment and RT-related muscle adaptations on strength trained and untrained individuals.

Some research question the scientific validity of training to failure each set. For example, using trained participants train to failure and the other group train just short of muscular failure. At the end of the study, both group increased muscular strength and muscle mass equally, with no differences between the groups. It seems that when volume is equated between groups, it does not matter whether a person trains to failure or not to failure.

Researchers wanted to test the validity of training to failure vs. not training to failure in a series of different training methods.

Researchers had one group perform:

5 sets of 5 reps (Not Training to Failure).

25 reps in as few sets as possible (Muscular Failure).

Under both workout conditions, they had 2 minutes rest between sets (2 seconds concentric, 1 sec isometric, 2 seconds eccentric). The training load and training volume were both the same. The The training protocol to failure required ~7 minutes and 6 seconds to complete, whereas the training protocol not to failure 5×5 protocol required 12 minutes and 10 seconds to complete.

The study suggests that, when training just short of muscular failure using a 5×5 approach, may attain similar strength increases when compared to training to complete muscular failure. When volume is matched, both protocols produced the exact same increases in strength but training to failure appears a more time-efficient protocol.

“Training to failure resulted in greater neuromuscular fatigue and longer muscle recuperation than the not training to failure group for 48 hours”.

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Avoid Over-Training – When Training to Failure Can Hurt You

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