Until now, most training programs have been based mainly on the experiences and goals of body builders, coaches and athletes. There's aproliferation of scientifically unsupported trainingprograms that are not designed to meet the needs of an increasingly deconditioned and injury-prone society. NASM’s Optimum Performance Training (OPT) method is a comprehensive training program based on scientific research that provides results specific to individual needs and goals.
Assessment At the center of the OPT method is the assessment. This fitness and performance evaluation assesses an individual’s strengths and weaknesses in the areas of posture, movement, strength, flexibility and athletic performance. Before embarking on a training program, it is essential to address any existing imbalances to ensure success.
Optimum Performance Training: Individualized Program Design The OPT method provides a system for exercise selection based on the client’s needs, abilities and goals. The endless c…
Whether your goal is to improve performance, slim down, cut-up, bulk-up, reduce risk of injury or work around a problem area, a carefully considered change up in your workout might be just what the doctor ordered. In this issue, the signs that your fitness program needs a change and the changes that can take you to the next level. If any of these statements are true, a change in program is overdue. You've been doing the same exercises for more than 6-8 weeks, the only change has been to increase weight. Your body adapts to the exercises, you will experience a diminished return on investment in terms of muscle development, and changing body composition (gaining or losing weight). Planned changes, or periodization, can help you break through the plateau. What's more, continually performing the same exact movements makes you more susceptible to repetitive motion injuries. Read more here Machines vs. Free Weights
You're taking up or increasing participation in a sport or …
Whether you're new to the gym, returning after a break, or
resolved to bust through a plateau and take your fitness to a new level in
2013, this newsletter has you covered. In this issue, the tools
you need including help Setting Goals, Assessing Your Current Fitness,
Scheduling and Commitment, Program Design and Measurement, and sample
programs that you can adopt or adapt. Effective Fitness Goalsare measurable, achievable, yet challenging. Break
big goals up into smaller goals so that you can track progress and be
motivated by little successes along the way. Choose the right measurements of success: Some goals like strength and
athletic performance and weight loss are easily measured in pounds, or with a
ruler or stopwatch. For toning, body measurements, clothes size and
subjective assessments of how you look and feel and move are often a better
indication of change in body composition. Ensure successby
incorporating the following into your plan:…
If you think that paying the price for super-premium products is a way to avoid ingredients WE don't want - like corn syrup - think again. After reading the fine print ingredients when I got it home, I recently discovered that the pint of Haagen-Dazs gelato that I paid about $5 for was made with corn syrup. I wrote to complain and was a bit taken aback by their response shown below. Let's forget that he called me Ms Raffle instead of Mr Raffle, and misspelled Karo syrup. Can we talk about arrogance?
According to Haagen-Dazs, corn syrup is a "kitchen friendly" ingredient. Is Lard also kitchen friendly? I think they really mean "bottom-line friendly." The thing that concerns me is that I like Haagen-Dazs Ice Cream, and I don't think it contains corn syrup ... yet. But I don't want to have to read the fine print to make sure I am not getting ingredients I don't want.
No apology for my dissatisfaction. No refund. No suggestion that i…
Happy New Year to all, it is good to be back. We've all got the same thing on our minds after the holidays: getting back into shape and getting the most out of our fitness programs. In this issue, six simple tips about the things that don't work and alternative that do to help you get the most out of your efforts. 1. Don't Starve- Watching your calories is good, starving yourself and skipping meals actually works against you. When you skip meals or reduce your calorie intake too low, your body thinks you're starving and goes into "survival mode." It actually lowers your metabolism so that you burn less calories. Instead, plan on increasing exercise and reducing caloric intake so that you have a daily "calorie deficit" of 500-1000 calories. At this rate, you should lose 1-2 pounds of fat per week. The American Dietetic Association and American College of Sports Medicine consider this level optimal for long term weight loss. 2. Don't Do Just Card…
We're on track for ta hot summer, and with everybody sweating more, many of you have asked about hydration and fluid replacement strategies.
This posting reviews common myths about perspiration and provides hydration and fluid replacement guidelines to enhance performance and avoid heat related illnesses. Information comes from authoritative sources including position stands of The American College of Sports Medicine and peer reviewed publications of the National Strength and Conditioning Association.
MYTHS ABOUT PERSPIRATION #1 - The More I Sweat the More Calories I Burn. FALSE. Perspiration is part of our body's cooling system, it does not necessarily require burning calories or correlate with caloric expenditures. Example: stand outside on a very humid 90 degree day, and you will sweat profusely. Run indoors in a very dry 65 degree environment, and you may hardly break a sweat.
#2 - I Can Sweat The Weight Off. FALSE. -Weight loss due to sweating indicates dehydration.…