tag:blogger.com,1999:blog-136110012024-02-19T05:01:01.765-05:00Cary Raffle Certified Personal Trainer - NYCFitness Articles by Cary Raffle | MS Exercise Science and Health Promotion | Certified Orthopedic Exercise Specialist | Certified Personal Trainer Unknownnoreply@blogger.comBlogger136125tag:blogger.com,1999:blog-13611001.post-76299572725789500382022-10-16T11:01:00.002-04:002022-10-16T11:01:48.320-04:00Quoted in PARADE about Heart Rate Training Benefits and Programming
<iframe src="https://www.facebook.com/plugins/post.php?href=https%3A%2F%2Fwww.facebook.com%2FTrainerCary%2Fposts%2Fpfbid0Q5cxnh8oAHQMrLEHqPBucxVR4Ly26J2ApERBqqbeBXWUmjZW1f9Cnn2rFgpurU2Ql&show_text=true&width=500" width="500" height="500" style="border:none;overflow:hidden" scrolling="no" frameborder="0" allowfullscreen="true" allow="autoplay; clipboard-write; encrypted-media; picture-in-picture; web-share"></iframe><div class="blogger-post-footer">Fitness, personal training, personal trainer, weight loss, physical conditioning, flexibility, NYSC Personal Training, master trainer</div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-13611001.post-73769091851233798792021-11-04T20:52:00.000-04:002021-11-04T20:52:14.619-04:00Does Exercise Help With A Hangover?
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<iframe src="https://www.facebook.com/plugins/post.php?href=https%3A%2F%2Fwww.facebook.com%2FTrainerCary%2Fposts%2F4260780677352574&show_text=true&width=500" width="500" height="542" style="border:none;overflow:hidden" scrolling="no" frameborder="0" allowfullscreen="true" allow="autoplay; clipboard-write; encrypted-media; picture-in-picture; web-share"></iframe> <div class="blogger-post-footer">Fitness, personal training, personal trainer, weight loss, physical conditioning, flexibility, NYSC Personal Training, master trainer</div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-13611001.post-40442670993331494002020-10-22T10:30:00.002-04:002021-06-22T12:14:32.263-04:00How can running be good for your knees?<div class="separator" style="clear: both;"><a href="https://static01.nyt.com/images/2020/10/27/well/physed-running-knees/physed-running-knees-superJumbo.jpg?quality=90&auto=webp" style="display: block; padding: 1em 0; text-align: center; "><img alt="" border="0" width="320" data-original-height="521" data-original-width="800" src="https://static01.nyt.com/images/2020/10/27/well/physed-running-knees/physed-running-knees-superJumbo.jpg?quality=90&auto=webp"/></a></div>
New research reported in the <a href="https://www.nytimes.com/2020/10/21/well/why-running-wont-ruin-your-knees.html?action=click&module=RelatedLinks&pgtype=collection&fbclid=IwAR19eg4qYQw-D2rNrQ7Xytjrh0xYeJNDiMiVcukOSRyeSSJXTW7aOmfrxbw" target="_blank" rel="nofollow">NY Times</a> shows that running can actually be GOOD for your knees. In my experience, most runners experience knee pain and problems as a consequence of any of these three factors listed below. If you experience this type of pain, address these issues before they turn into a bigger problem.
<p><b>Faulty alignment or movement patter</b>ns - The most common issues are feet that turn out and knees that move inward (knock knees). Your body is designed to optimally absorb the impact of running when your joints are properly aligned. If they aren’t, you will cause undue wear and damage over time. If you sit for long periods of time, I’ve got the corrective exercises and stretches to undo muscle imbalances that this causes at <a href="prehabpostrehab.com" target="_blank">prehabpostrehab.com</a>.
<p><b>Bad shoes</b> - shoes need to be replaced every 3-4 months or 300-400 miles because the midsole loses cushioning. If you buy last season’s shoes at a discount store or website, the clock has been running on them, the midsole has started to dry and lose cushioning. Another factor is whether the shoe provides the right level of stability for you. Do you need a neutral shoe, a stable shoe, a motion control shoe? A knowledgeable salesperson or trainer can help guide you to the right shoe.
<p><b>Prior injuries</b> - This includes impact injuries, sprains, strains, twists, and the cumulative impact of the above. If you’ve had physical therapy, you probably need to continue some version of the program to prevent reinjury.
<p>Contact me if you need more help, and visit <a href="https://www.trainercary.com" target="_blank">TrainerCary.com</a> for more information.
<div class="blogger-post-footer">Fitness, personal training, personal trainer, weight loss, physical conditioning, flexibility, NYSC Personal Training, master trainer</div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-13611001.post-86721907680707410742020-09-06T19:22:00.003-04:002020-09-06T19:22:28.074-04:00Workout at Home with Little or No Equipment:Still not ready to return to the gym? Good news, you can
Improve your mental and physical state
Overcome the effects of sitting and isolation
And get a good workout that won’t break you!
The Shelter At Home Workout will show you exercise examples and explain how to adapt them to the equipment that you have available, and the level of difficulty that you need.
I'm available for remote training by video if you need online help getting started or personal training in the Brooklyn area, contact me cary@trainercary.com or 917-603-3813
Or try it on your own - learn more by following the links to <a href="" target="_blank">ShelterAtHomeWorkout.com</a> where you will find:
The Shelter At Home Workout
Chest Press with Litttle or No Weight
Cary quoted on Livestrong.com '5 Ways to Make an Exercise Harder Without Buying Heavier Dumbbells'<div class="blogger-post-footer">Fitness, personal training, personal trainer, weight loss, physical conditioning, flexibility, NYSC Personal Training, master trainer</div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-13611001.post-13864107442670346192020-03-30T08:56:00.001-04:002021-06-22T12:25:52.668-04:00Introducing ShelterAtHomeWorkout.com<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIlYYe1NrG-IiM0DBSgZvZY4_s3MgrEE-jL2bJON-GvA33WeJR8u7hiBwxUNvt0_J56GH3x12GI-SEt0byvx-mWrlyjDhvabny0Ws7OGuZpbxVSXLBWOaink6RwrpSgzix1Epz/s1600/IMG_0752.JPG" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIlYYe1NrG-IiM0DBSgZvZY4_s3MgrEE-jL2bJON-GvA33WeJR8u7hiBwxUNvt0_J56GH3x12GI-SEt0byvx-mWrlyjDhvabny0Ws7OGuZpbxVSXLBWOaink6RwrpSgzix1Epz/s200/IMG_0752.JPG" width="200" /></a></div>
<div dir="ltr" style="background-color: white; color: grey; font-family: Helvetica; font-size: 16px; line-height: 24px; margin-bottom: 10px; margin-top: 10px; padding: 0px; text-align: left;">
<strong style="font-size: 12px;">Good news, you can workout at home with little or no equipment</strong></div>
<ul style="background-color: white; color: grey; font-family: Helvetica; font-size: 16px;">
<li dir="ltr" style="margin-left: 15px;"><div dir="ltr" role="presentation" style="line-height: 24px; margin-bottom: 10px; margin-top: 10px; padding: 0px; text-align: left;">
<span style="font-size: 12px;">Improve your mental and physical state</span></div>
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<li dir="ltr" style="margin-left: 15px;"><div dir="ltr" role="presentation" style="line-height: 24px; margin-bottom: 10px; margin-top: 10px; padding: 0px; text-align: left;">
<span style="font-size: 12px;">Overcome the effects of sitting and isolation</span></div>
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<span style="font-size: 12px;">And get a good workout that won’t break you</span></div>
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</ul>
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<span style="font-size: 12px;"><strong><a data-saferedirecturl="https://www.google.com/url?q=http://shelterathomeworkout.com&source=gmail&ust=1585658962025000&usg=AFQjCNHvbLFQjXHHO4mElFibCms2he94rw" href="http://shelterathomeworkout.com/" style="color: #007e9e; font-weight: normal;" target="_blank">ShelterAtHomeWorkout.com</a></strong><a data-saferedirecturl="https://www.google.com/url?q=https://www.shelterathomeworkout.com&source=gmail&ust=1585658962025000&usg=AFQjCNHctUiElFM7muWuVariL3KeXAskkw" href="https://www.shelterathomeworkout.com/" style="color: #007e9e;" target="_blank"><strong> </strong></a>has examples to help you get started. </span></div>
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<span style="font-size: 12px;">If you need help, I am training clients online, in home and gym, <a href="mailto:cary@trainercary.com" target="_blank">contact me</a> to schedule your time or visit <a href="http://TrainerCary.com">TrainerCary.com</a>.</span></div>
<div class="blogger-post-footer">Fitness, personal training, personal trainer, weight loss, physical conditioning, flexibility, NYSC Personal Training, master trainer</div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-13611001.post-78087220008455245622018-09-29T12:31:00.001-04:002021-06-22T12:23:20.986-04:00Strength Training and Type 2 Diabetes<span style="font-family: arial;">The American Diabetes Association recommends two to three sessions of resistance exercise per week, on nonconsecutive days, in addition to other types of physical activity. Learn more in this article from Idea Health & Fitness Association, which includes exercise tips from me. Contact me if you have any questions or want to set up some sessions to develop your personalized program, or visit <a href="https://www.TrainerCary.com">TrainerCary.com</a> for more information.</span><br />
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<iframe allow="encrypted-media" allowtransparency="true" frameborder="0" height="726" scrolling="no" src="https://www.facebook.com/plugins/post.php?href=https%3A%2F%2Fwww.facebook.com%2FTrainerCary%2Fposts%2F1762716877158979&width=500" style="border: none; overflow: hidden;" width="500"></iframe> <div class="blogger-post-footer">Fitness, personal training, personal trainer, weight loss, physical conditioning, flexibility, NYSC Personal Training, master trainer</div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-13611001.post-75137566848704910892018-08-28T09:27:00.001-04:002018-08-28T09:27:53.509-04:008 Cardio MythsGet the facts about common myths that may be holding back your cardio program and performance. <iframe allow="encrypted-media" allowtransparency="true" frameborder="0" height="529" scrolling="no" src="https://www.facebook.com/plugins/post.php?href=https%3A%2F%2Fwww.facebook.com%2FTrainerCary%2Fposts%2F1724652647632069&width=500" style="border: none; overflow: hidden;" width="500"></iframe><div class="blogger-post-footer">Fitness, personal training, personal trainer, weight loss, physical conditioning, flexibility, NYSC Personal Training, master trainer</div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-13611001.post-8331317560696300402018-06-06T09:48:00.000-04:002018-06-07T22:00:35.622-04:006 Best Exercises for Toning Your Inner Thighs<span style="font-family: inherit;">Quoted in this article with tips for toning your inner thighs and strengthening adductor muscles.</span><br />
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<iframe allow="encrypted-media" allowtransparency="true" frameborder="0" height="510" scrolling="no" src="https://www.facebook.com/plugins/post.php?href=https%3A%2F%2Fwww.facebook.com%2FTrainerCary%2Fposts%2F1601363199961015&width=500" style="border: none; overflow: hidden;" width="500"></iframe><br />
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<div class="blogger-post-footer">Fitness, personal training, personal trainer, weight loss, physical conditioning, flexibility, NYSC Personal Training, master trainer</div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-13611001.post-1749559932814858672018-01-16T10:04:00.000-05:002018-06-07T12:50:06.030-04:00Your Personal Heart Rate Training Zone: Quoted on Shape.com<span style="font-family: Arial, Helvetica, sans-serif;">Calculate your personal zone, remember that higher intensity is not necessarily better</span>. <br />
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<iframe allowtransparency="true" frameborder="0" height="520" scrolling="no" src="https://www.facebook.com/plugins/post.php?href=https%3A%2F%2Fwww.facebook.com%2FTrainerCary%2Fposts%2F1470814219682581&width=500" style="border: none; overflow: hidden;" width="500"></iframe><div class="blogger-post-footer">Fitness, personal training, personal trainer, weight loss, physical conditioning, flexibility, NYSC Personal Training, master trainer</div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-13611001.post-40730135345937964172018-01-08T21:17:00.004-05:002018-06-07T12:51:14.643-04:00Your "Go To" Workout<b id="docs-internal-guid-ad98613d-d8b1-957c-95f8-ab53cb8db925" style="font-weight: normal;"><br />
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<div dir="ltr" style="line-height: 1.00; margin-bottom: 0pt; margin-top: 0pt;"><div style="text-align: left;"><div style="line-height: 100%; margin-bottom: 0in;"></div><div style="font-variant-east-asian: normal; font-variant-numeric: normal; line-height: 100%; margin-bottom: 0in;"><span style="color: black;"><span style="font-family: "arial";"><span style="font-size: 11pt;">It’s that one essential workout that you’ll commit to memory, keep in your back pocket or save on your cell phone. You’ll know the exercises you need to do, the order of exercises; and you’ll easily adapt it to your changing fitness level and goals using the chart below. You’ll get better results too, because you’ll waste less time st the gym - you’ve got a plan and you’re sticking to it.</span></span></span></div><div style="line-height: 100%; margin-bottom: 0in;"><br />
</div><div style="line-height: 100%; margin-bottom: 0in;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal;"><span style="color: black;"><span style="font-family: "arial";"><span style="font-size: 11pt;">The program is designed as a circuit of compound or super sets. You work opposing body parts, with continual flow from one exercise to the next, rest only as needed. This maximizes your time and can also help burn more calories each time you Workout.</span></span></span></span></div><br />
<div style="line-height: 100%; margin-bottom: 0in;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal;"><span style="color: black;"><span style="font-family: "arial";"><span style="font-size: 11pt;">Beginners focus on building endurance, and do 1-2 sets of 15 repetitions; if you’re doing 2 sets, repeat the super set before going onto the next exercises. If you’re working out on your own, weight selection is trial and error: if you can only do 12 reps, it’s too much weight, if you can do 20 reps it’s not enough weight.</span></span></span></span></div><br />
<table cellpadding="7" cellspacing="0" style="width: 625px;"><colgroup><col width="171"></col> <col width="52"></col> <col width="70"></col> <col width="197"></col> <col width="60"></col> </colgroup><tbody>
<tr> <td bgcolor="#c9daf8" style="background: #c9daf8;" width="171"><div style="font-variant-east-asian: normal; font-variant-numeric: normal;"><span style="color: black;"><span style="font-family: "arial";"><span style="font-size: 9pt;"><b>Goal</b></span></span></span></div></td> <td bgcolor="#c9daf8" style="background: #c9daf8;" width="54"><div style="font-variant-east-asian: normal; font-variant-numeric: normal;"><span style="color: black;"><span style="font-family: "arial";"><span style="font-size: 9pt;"><b>Sets</b></span></span></span></div></td> <td bgcolor="#c9daf8" style="background: #c9daf8;" width="70"><div style="font-variant-east-asian: normal; font-variant-numeric: normal;"><span style="color: black;"><span style="font-family: "arial";"><span style="font-size: 9pt;"><b>Reps</b></span></span></span></div></td> <td bgcolor="#c9daf8" style="background: #c9daf8;" width="197"><span style="font-variant-east-asian: normal; font-variant-numeric: normal;"><span style="color: black;"><span style="font-family: "arial";"><span style="font-size: 9pt;"><b>Weight (% 1 Rep Max</b></span></span></span></span><span style="font-variant-east-asian: normal; font-variant-numeric: normal;"><span style="color: black;"><span style="font-family: "arial";"><span style="font-size: 9pt;"><span style="background: transparent;">)</span></span></span></span></span></td> <td bgcolor="#c9daf8" style="background: #c9daf8;" width="60"><span style="font-variant-east-asian: normal; font-variant-numeric: normal;"><span style="color: black;"><span style="font-family: "arial";"><span style="font-size: 9pt;"><b>Rest</b></span></span></span></span><span style="font-variant-east-asian: normal; font-variant-numeric: normal;"><span style="color: black;"><span style="font-family: "arial";"><span style="font-size: 9pt;"><span style="background: transparent;">*</span></span></span></span></span></td> </tr>
<tr> <td style="border: 1.00pt solid #000000; padding: 0.07in;" width="171"><div style="font-variant-east-asian: normal; font-variant-numeric: normal;"><span style="color: black;"><span style="font-family: "arial";"><span style="font-size: 10pt;">Endurance/Beginner</span></span></span></div></td> <td style="border: 1.00pt solid #000000; padding: 0.07in;" width="54"><div style="font-variant-east-asian: normal; font-variant-numeric: normal;"><span style="color: black;"><span style="font-family: "arial";"><span style="font-size: 10pt;">1-2</span></span></span></div></td> <td style="border: 1.00pt solid #000000; padding: 0.07in;" width="70"><div style="font-variant-east-asian: normal; font-variant-numeric: normal;"><span style="color: black;"><span style="font-family: "arial";"><span style="font-size: 10pt;">12-20</span></span></span></div></td> <td style="border: 1.00pt solid #000000; padding: 0.07in;" width="197"><div style="font-variant-east-asian: normal; font-variant-numeric: normal;"><span style="color: black;"><span style="font-family: "arial";"><span style="font-size: 10pt;">Low-Moderate (60-70%)</span></span></span></div></td> <td style="border: 1.00pt solid #000000; padding: 0.07in;" width="60"><div style="font-variant-east-asian: normal; font-variant-numeric: normal;"><span style="color: black;"><span style="font-family: "arial";"><span style="font-size: 10pt;">0-:90</span></span></span></div></td> </tr>
<tr> <td style="border: 1.00pt solid #000000; padding: 0.07in;" width="171"><div style="font-variant-east-asian: normal; font-variant-numeric: normal;"><span style="color: black;"><span style="font-family: "arial";"><span style="font-size: 10pt;">Increase Size</span></span></span></div></td> <td style="border: 1.00pt solid #000000; padding: 0.07in;" width="54"><div style="font-variant-east-asian: normal; font-variant-numeric: normal;"><span style="color: black;"><span style="font-family: "arial";"><span style="font-size: 10pt;">3-4</span></span></span></div></td> <td style="border: 1.00pt solid #000000; padding: 0.07in;" width="70"><div style="font-variant-east-asian: normal; font-variant-numeric: normal;"><span style="color: black;"><span style="font-family: "arial";"><span style="font-size: 10pt;">8-12</span></span></span></div></td> <td style="border: 1.00pt solid #000000; padding: 0.07in;" width="197"><div style="font-variant-east-asian: normal; font-variant-numeric: normal;"><span style="color: black;"><span style="font-family: "arial";"><span style="font-size: 10pt;">Moderate - High (70-85%)</span></span></span></div></td> <td style="border: 1.00pt solid #000000; padding: 0.07in;" width="60"><div style="font-variant-east-asian: normal; font-variant-numeric: normal;"><span style="color: black;"><span style="font-family: "arial";"><span style="font-size: 10pt;">0-:60</span></span></span></div></td> </tr>
<tr> <td style="border: 1.00pt solid #000000; padding: 0.07in;" width="171"><div style="font-variant-east-asian: normal; font-variant-numeric: normal;"><span style="color: black;"><span style="font-family: "arial";"><span style="font-size: 10pt;">Maximum Strength</span></span></span></div></td> <td style="border: 1.00pt solid #000000; padding: 0.07in;" width="54"><div style="font-variant-east-asian: normal; font-variant-numeric: normal;"><span style="color: black;"><span style="font-family: "arial";"><span style="font-size: 10pt;">3-6</span></span></span></div></td> <td style="border: 1.00pt solid #000000; padding: 0.07in;" width="70"><div style="font-variant-east-asian: normal; font-variant-numeric: normal;"><span style="color: black;"><span style="font-family: "arial";"><span style="font-size: 10pt;">1-10</span></span></span></div></td> <td style="border: 1.00pt solid #000000; padding: 0.07in;" width="197"><div style="font-variant-east-asian: normal; font-variant-numeric: normal;"><span style="color: black;"><span style="font-family: "arial";"><span style="font-size: 10pt;">High - Maximal (80-100%)</span></span></span></div></td> <td style="border: 1.00pt solid #000000; padding: 0.07in;" width="60"><div style="font-variant-east-asian: normal; font-variant-numeric: normal;"><span style="color: black;"><span style="font-family: "arial";"><span style="font-size: 10pt;">3:00</span></span></span></div></td> </tr>
</tbody></table><div style="line-height: 100%; margin-bottom: 0in;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal;"><span style="color: black;"><span style="font-family: "arial";"><span style="font-size: 10pt;">*when trading with compound sets, the second exercise is considered an active rest periods</span></span></span></span></div><div align="center" style="line-height: 100%; margin-bottom: 0in;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal;"><span style="color: black;"><span style="font-family: "arial";"><span style="font-size: 10pt;">Get</span></span></span></span><a href="https://drive.google.com/open?id=1-CbzQXmJJC_hCXWfqFcd6sq9Dj0U2qrI"><span style="font-variant-east-asian: normal; font-variant-numeric: normal;"><span style="color: black;"><span style="text-decoration-line: none;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;"> </span></span></span></span><span style="font-variant-east-asian: normal; font-variant-numeric: normal;"><span style="color: #1155cc;"><span style="text-decoration-line: none;"><span style="font-family: "arial";"><span style="font-size: 10pt;"><u><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">Your "Go To" Workout"</span></u></span></span></span></span></span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal;"><span style="color: black;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;"> </span></span></span><span style="font-variant-east-asian: normal; font-variant-numeric: normal;"><span style="color: black;"><span style="font-family: "arial";"><span style="font-size: 10pt;">and feel free to let me know if you have any questions.</span></span></span></span></div><br />
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</div></div><div class="blogger-post-footer">Fitness, personal training, personal trainer, weight loss, physical conditioning, flexibility, NYSC Personal Training, master trainer</div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-13611001.post-58985273723953508942018-01-02T13:10:00.000-05:002018-06-07T12:51:32.185-04:00Walking to Boost Fitness and Lower Blood Sugar: Breaking News from US News & World Report<iframe allowtransparency="true" frameborder="0" height="501" scrolling="no" src="https://www.facebook.com/plugins/post.php?href=https%3A%2F%2Fwww.facebook.com%2FTrainerCary%2Fposts%2F1457910790972924&width=500" style="border: none; overflow: hidden;" width="500"></iframe><span id="goog_894606495"></span><span id="goog_894606496"></span><div class="blogger-post-footer">Fitness, personal training, personal trainer, weight loss, physical conditioning, flexibility, NYSC Personal Training, master trainer</div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-13611001.post-5384323771836486082017-10-12T06:52:00.001-04:002018-06-07T12:51:48.695-04:00Diabetes and Strength Training | Breaking News from US News & World Report <iframe allowtransparency="true" frameborder="0" height="546" scrolling="no" src="https://www.facebook.com/plugins/post.php?href=https%3A%2F%2Fwww.facebook.com%2FTrainerCary%2Fposts%2F1385326038231400&width=500" style="border: none; overflow: hidden;" width="500"></iframe><div class="blogger-post-footer">Fitness, personal training, personal trainer, weight loss, physical conditioning, flexibility, NYSC Personal Training, master trainer</div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-13611001.post-31037730923513801512016-03-02T10:00:00.002-05:002021-06-22T12:18:51.606-04:00Stretching is Not Enough<span face="Helvetica Neue, Arial, Helvetica, sans-serif">If you feel like you've been stretching a tight muscle forever and not making progress, you're not alone. Most people do static stretches and some myofascial release (foam rolling), either on their own or in stretching or yoga classes. These are valuable techniques but they may not be enough to get the results you want and may not target you individualized needs.</span><br />
<span face="Helvetica Neue, Arial, Helvetica, sans-serif"><br />
</span> <span face="Helvetica Neue, Arial, Helvetica, sans-serif">Muscles become tight from extended periods of sitting and repetitive motion. Remember isometric exercises? Exercises where you hold a muscle in a contracted position to strengthen it?</span><br />
<span face="Helvetica Neue, Arial, Helvetica, sans-serif"><br />
</span> <strong><em><span face="Helvetica Neue, Arial, Helvetica, sans-serif">Sit in front of a computer for extended periods of time and you're doing isometrics. Literally strengthening and shortening the hip flexors, upper trapezius, chest lats, and anterior shoulder muscles. At the same time, you're stretching and lengthening the glutes, middle trapezius and rhomboids and shoulder external rotators.</span></em></strong><br />
<span face="Helvetica Neue, Arial, Helvetica, sans-serif"><br />
</span> <span face="Helvetica Neue, Arial, Helvetica, sans-serif"><br />
</span> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMZSop7SdpAMEa3VVylwj_XxS08yAvJVs9_sPb5QPvAglsWw0CriOvJS_xMCOdxKZFMwsbyx5y3QUXsOn7B2ZhRit7Q_MXOS62cz6XkKEmxCd8coWeL1_6pQ9Pnm7b2c54wdJZ/s1600/hip+stretch.jpeg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span face="Helvetica Neue, Arial, Helvetica, sans-serif"><img border="0" data-original-height="350" data-original-width="490" height="142" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMZSop7SdpAMEa3VVylwj_XxS08yAvJVs9_sPb5QPvAglsWw0CriOvJS_xMCOdxKZFMwsbyx5y3QUXsOn7B2ZhRit7Q_MXOS62cz6XkKEmxCd8coWeL1_6pQ9Pnm7b2c54wdJZ/s200/hip+stretch.jpeg" width="200" /></span></a><span face="Helvetica Neue, Arial, Helvetica, sans-serif">If a muscle is tight and short, the antagonist or opposite muscle is extended and relatively weaker. That's why static stretching and myofascial release is not enough. A flexibility programs needs to include active stretches and eccentric (negative phase) strengthening of the tight muscles and strengthening of the antagonist muscles .</span><br />
<span face="Helvetica Neue, Arial, Helvetica, sans-serif"><br />
</span> <span face="Helvetica Neue, Arial, Helvetica, sans-serif">The charts below show some examples of complete flexibility programs for common complaints. Additional illustrated programs are available on my website at <a alt="http://programs.caryraffle.com/?utm_source=Stretching+is+Not+Enough+3.2016&utm_campaign=Stretching+is+not+enough+3.2016&utm_medium=email" href="http://r20.rs6.net/tn.jsp?f=0019OLk2T5umtSRFh3SvcBK1-1xv1aM9aqm_W-H-cSOBI_4XjwSdPO0Gtl6mck7JcsHlBDWzHXy28DP-ZapOeNiQmQINnH6U0E07z3LvrArIh3xrJvz1xDfcxS23PiFCuW7b8pE8U8r9PK3RtMosEfLeHjfPFJhjxWICrvWMmuSI15a4HrHeVDfL8GQqbp4sejE2y9aQbahYONwexiPRAsNSIwIZyVRo29EOX1H2FLfj_yBGONyHRH3N7-qZFOV5SRt3n3P29YXEaYxTi4nOsCja5cuM_yQhRJGuS4I4UJrsIQq8XxLkM3xhx4e8vagD14UwXH6GNPPaf5a_7rg24vOf5UjrWLR-t_78F422d3BXoQ=&c=0ZNnATefoIwBYs9GLrNhmjP8UaNri6RiUwRc-pwyXxNb7zk13vyoAQ==&ch=MqJI0aVW9ACue3KzsJM9AL4xEYoXvnbf5Y-Rfba0tYzm0C8YmVo8FQ==" shape="rect" style="color: #3d3a3a;" target="_blank">programs.caryraffle.com</a>.</span><br />
<span face="Helvetica Neue, Arial, Helvetica, sans-serif"><br />
</span> <span face="Helvetica Neue, Arial, Helvetica, sans-serif">Unlike classes which take a one-size-fits-all approach, when we work together, we can personalize a program to your specific problem muscles, needs and goals. We also will ensure proper form and exercise selection.</span><br />
<span face="Helvetica Neue, Arial, Helvetica, sans-serif"><br />
</span> <span face="Helvetica Neue, Arial, Helvetica, sans-serif">Contact me if you have any questions or want to set up some sessions to develop your personalized program, or visit <a href="https://www.TrainerCary.com">TrainerCary.com</a> for more information.</span><br />
<div style="margin-bottom: 0px; margin-top: 0px;"><br />
</div><div dir="ltr" style="margin-left: 0pt;"><table style="border-collapse: collapse; border-image: none; border: currentcolor;"><colgroup><col width="219"></col><col width="405"></col></colgroup><tbody>
<tr style="height: 28px;"><td colspan="2" style="background-color: #fff2cc; border-image: none; border: 1px solid rgb(0, 0, 0); padding: 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">Tight Calves - Plantar Fascitis - Achilles Tendinitis</span></div></td></tr>
<tr style="height: 0px;"><td style="background-color: #fff2cc; border-image: none; border: 1px solid rgb(0, 0, 0); padding: 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">Myofascial Release</span></div></td><td style="background-color: #d9d2e9; border-image: none; border: 1px solid rgb(0, 0, 0); padding: 7px; vertical-align: top;"><ul style="margin-bottom: 0pt; margin-top: 0pt;"><li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Calf with foam roller, medicine ball, barbell, other implements</span></div></li>
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Bottom of foot with lacrosse ball or frozen water bottle</span></div></li>
</ul></td></tr>
<tr style="height: 0px;"><td style="background-color: #fff2cc; border-image: none; border: 1px solid rgb(0, 0, 0); padding: 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">Static Stretch</span></div></td><td style="background-color: #d9d2e9; border-image: none; border: 1px solid rgb(0, 0, 0); padding: 7px; vertical-align: top;"><ul style="margin-bottom: 0pt; margin-top: 0pt;"><li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Calf</span></div></li>
</ul></td></tr>
<tr style="height: 0px;"><td style="background-color: #fff2cc; border-image: none; border: 1px solid rgb(0, 0, 0); padding: 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">Active Stretch - Eccentric Strengthening</span></div></td><td style="background-color: #d9d2e9; border-image: none; border: 1px solid rgb(0, 0, 0); padding: 7px; vertical-align: top;"><ul style="margin-bottom: 0pt; margin-top: 0pt;"><li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">“Reverse calf raises” or heel drops - emphasize the “eccentric” or negative phase and isometric contraction</span></div></li>
</ul></td></tr>
<tr style="height: 0px;"><td style="background-color: #fff2cc; border-image: none; border: 1px solid rgb(0, 0, 0); padding: 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">Reciprocal - Antagonist Strengthening</span></div></td><td style="background-color: #d9d2e9; border-image: none; border: 1px solid rgb(0, 0, 0); padding: 7px; vertical-align: top;"><ul style="margin-bottom: 0pt; margin-top: 0pt;"><li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Heel raises to strengthen the anterior tibialis (opposite or antagonist muscle to the calf)</span></div></li>
</ul></td></tr>
</tbody></table></div><div style="margin-bottom: 0px; margin-top: 0px;"><br />
</div><div dir="ltr" style="margin-left: 0pt;"><table style="border-collapse: collapse; border-image: none; border: currentcolor;"><colgroup><col width="217"></col><col width="407"></col></colgroup><tbody>
<tr style="height: 28px;"><td colspan="2" style="background-color: #fff2cc; border-image: none; border: 1px solid rgb(0, 0, 0); padding: 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">Tight Hip Flexors - Often with Arched Back and Knee Pain</span></div></td></tr>
<tr style="height: 0px;"><td style="background-color: #fff2cc; border-image: none; border: 1px solid rgb(0, 0, 0); padding: 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">Myofascial Release</span></div></td><td style="background-color: #d9d2e9; border-image: none; border: 1px solid rgb(0, 0, 0); padding: 7px; vertical-align: top;"><ul style="margin-bottom: 0pt; margin-top: 0pt;"><li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Quads and hip flexors foam roller and medicine ball especially at the inguinal crease (hip)</span></div></li>
</ul></td></tr>
<tr style="height: 0px;"><td style="background-color: #fff2cc; border-image: none; border: 1px solid rgb(0, 0, 0); padding: 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">Static Stretch</span></div></td><td style="background-color: #d9d2e9; border-image: none; border: 1px solid rgb(0, 0, 0); padding: 7px; vertical-align: top;"><ul style="margin-bottom: 0pt; margin-top: 0pt;"><li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Quadriceps and Psoas, kneel with raised arm to lengthen Psoas</span></div></li>
</ul></td></tr>
<tr style="height: 0px;"><td style="background-color: #fff2cc; border-image: none; border: 1px solid rgb(0, 0, 0); padding: 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">Active Stretch - Eccentric Strengthening</span></div></td><td style="background-color: #d9d2e9; border-image: none; border: 1px solid rgb(0, 0, 0); padding: 7px; vertical-align: top;"><ul style="margin-bottom: 0pt; margin-top: 0pt;"><li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">“Butt Raises” on floor or stability ball - emphasize the “eccentric” or negative phase and isometric contraction</span></div></li>
</ul></td></tr>
<tr style="height: 0px;"><td style="background-color: #fff2cc; border-image: none; border: 1px solid rgb(0, 0, 0); padding: 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">Reciprocal - Antagonist Strengthening</span></div></td><td style="background-color: #d9d2e9; border-image: none; border: 1px solid rgb(0, 0, 0); padding: 7px; vertical-align: top;"><ul style="margin-bottom: 0pt; margin-top: 0pt;"><li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">“Butt Raises”</span></div></li>
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Glute strengthening exercises including single leg press and squats, hip extension, lunges</span></div></li>
</ul></td></tr>
</tbody></table></div><div style="margin-bottom: 0px; margin-top: 0px;"><br />
</div><div dir="ltr" style="margin-left: 0pt;"><table style="border-collapse: collapse; border-image: none; border: currentcolor;"><colgroup><col width="217"></col><col width="407"></col></colgroup><tbody>
<tr style="height: 28px;"><td colspan="2" style="background-color: #fff2cc; border-image: none; border: 1px solid rgb(0, 0, 0); padding: 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">Rounded Shoulders - Often with Shoulder or Neck Pain</span></div></td></tr>
<tr style="height: 0px;"><td style="background-color: #fff2cc; border-image: none; border: 1px solid rgb(0, 0, 0); padding: 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">Myofascial Release</span></div></td><td style="background-color: #d9d2e9; border-image: none; border: 1px solid rgb(0, 0, 0); padding: 7px; vertical-align: top;"><ul style="margin-bottom: 0pt; margin-top: 0pt;"><li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Chest/pectorals, anterior (front) of shoulders and lats with foam roller or medicine ball</span></div></li>
</ul></td></tr>
<tr style="height: 0px;"><td style="background-color: #fff2cc; border-image: none; border: 1px solid rgb(0, 0, 0); padding: 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">Static Stretch</span></div></td><td style="background-color: #d9d2e9; border-image: none; border: 1px solid rgb(0, 0, 0); padding: 7px; vertical-align: top;"><ul style="margin-bottom: 0pt; margin-top: 0pt;"><li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Chest stretches</span></div></li>
</ul></td></tr>
<tr style="height: 0px;"><td style="background-color: #fff2cc; border-image: none; border: 1px solid rgb(0, 0, 0); padding: 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">Active Stretch - Eccentric Strengthening</span></div></td><td style="background-color: #d9d2e9; border-image: none; border: 1px solid rgb(0, 0, 0); padding: 7px; vertical-align: top;"><ul style="margin-bottom: 0pt; margin-top: 0pt;"><li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Unweighted reverse fly, weighted reverse fly - emphasize “eccentric” or negative phase and isometric contraction</span></div></li>
</ul></td></tr>
<tr style="height: 0px;"><td style="background-color: #fff2cc; border-image: none; border: 1px solid rgb(0, 0, 0); padding: 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">Reciprocal - Antagonist Strengthening</span></div></td><td style="background-color: #d9d2e9; border-image: none; border: 1px solid rgb(0, 0, 0); padding: 7px; vertical-align: top;"><ul style="margin-bottom: 0pt; margin-top: 0pt;"><li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Scaption and Reverse fly - ensure shoulders are retracted, on reverse fly emphasize the negative phase when retracted</span></div></li>
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Shoulder external rotation</span></div></li>
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Close grip row, emphasize the “eccentric” or negative phase and isometric contraction when retracted</span></div></li>
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">At least a 3:2 ratio of back to chest exercises</span></div></li>
</ul></td></tr>
</tbody></table></div><div style="margin-bottom: 0px; margin-top: 0px;"><br />
</div><div dir="ltr" style="margin-left: 0pt;"><table style="border-collapse: collapse; border-image: none; border: currentcolor;"><colgroup><col width="217"></col><col width="407"></col></colgroup><tbody>
<tr style="height: 28px;"><td colspan="2" style="background-color: #fff2cc; border-image: none; border: 1px solid rgb(0, 0, 0); padding: 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">Elevated Shoulders - Often with Shoulder or Neck Pain</span></div></td></tr>
<tr style="height: 0px;"><td style="background-color: #fff2cc; border-image: none; border: 1px solid rgb(0, 0, 0); padding: 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">Myofascial Release</span></div></td><td style="background-color: #d9d2e9; border-image: none; border: 1px solid rgb(0, 0, 0); padding: 7px; vertical-align: top;"><ul style="margin-bottom: 0pt; margin-top: 0pt;"><li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Upper Trapezius, Lats, Rhomboids with Roller or medicine ball</span></div></li>
</ul></td></tr>
<tr style="height: 0px;"><td style="background-color: #fff2cc; border-image: none; border: 1px solid rgb(0, 0, 0); padding: 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">Static Stretch</span></div></td><td style="background-color: #d9d2e9; border-image: none; border: 1px solid rgb(0, 0, 0); padding: 7px; vertical-align: top;"><ul style="margin-bottom: 0pt; margin-top: 0pt;"><li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Neck Stretch - Sternocleidomastoid, Levator Scapula</span></div></li>
</ul></td></tr>
<tr style="height: 25px;"><td style="background-color: #fff2cc; border-image: none; border: 1px solid rgb(0, 0, 0); padding: 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">Active Stretch - Eccentric Strengthening</span></div></td><td rowspan="2" style="background-color: #d9d2e9; border-image: none; border: 1px solid rgb(0, 0, 0); padding: 7px; vertical-align: top;"><ul style="margin-bottom: 0pt; margin-top: 0pt;"><li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Scapular Depression - “Reverse Shrugs” on a seated dip machine or dip bar. Keep elbows straight, raise and slowly lower the shoulder carriage. emphasize the “eccentric” or negative phase and isometric contraction at the bottom</span></div></li>
</ul></td></tr>
<tr style="height: 25px;"><td style="background-color: #fff2cc; border-image: none; border: 1px solid rgb(0, 0, 0); padding: 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">Reciprocal - Antagonist Strengthening</span></div></td></tr>
</tbody></table></div><div style="margin-bottom: 0px; margin-top: 0px;"><br />
</div><div dir="ltr" style="margin-left: 0pt;"><table style="border-collapse: collapse; border-image: none; border: currentcolor;"><colgroup><col width="217"></col><col width="407"></col></colgroup><tbody>
<tr style="height: 28px;"><td colspan="2" style="background-color: #fff2cc; border-image: none; border: 1px solid rgb(0, 0, 0); padding: 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">Tight Low Back - Often with Arched Back</span></div></td></tr>
<tr style="height: 0px;"><td style="background-color: #fff2cc; border-image: none; border: 1px solid rgb(0, 0, 0); padding: 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">Myofascial Release</span></div></td><td style="background-color: #d9d2e9; border-image: none; border: 1px solid rgb(0, 0, 0); padding: 7px; vertical-align: top;"><ul style="margin-bottom: 0pt; margin-top: 0pt;"><li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Hip flexors, quadriceps, lower back, lats, piriformis</span></div></li>
</ul></td></tr>
<tr style="height: 0px;"><td style="background-color: #fff2cc; border-image: none; border: 1px solid rgb(0, 0, 0); padding: 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">Static Stretch</span></div></td><td style="background-color: #d9d2e9; border-image: none; border: 1px solid rgb(0, 0, 0); padding: 7px; vertical-align: top;"><ul style="margin-bottom: 0pt; margin-top: 0pt;"><li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Lats, cobra for abdominals, piriformis</span></div></li>
</ul></td></tr>
<tr style="height: 25px;"><td style="background-color: #fff2cc; border-image: none; border: 1px solid rgb(0, 0, 0); padding: 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">Active Stretch - Eccentric Strengthening</span></div></td><td style="background-color: #d9d2e9; border-image: none; border: 1px solid rgb(0, 0, 0); padding: 7px; vertical-align: top;"><ul style="margin-bottom: 0pt; margin-top: 0pt;"><li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">“Butt Raises” on floor or stability ball - emphasize the “eccentric” or negative phase and isometric contraction</span></div></li>
</ul></td></tr>
<tr style="height: 25px;"><td style="background-color: #fff2cc; border-image: none; border: 1px solid rgb(0, 0, 0); padding: 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">Reciprocal - Antagonist Strengthening</span></div></td><td style="background-color: #d9d2e9; border-image: none; border: 1px solid rgb(0, 0, 0); padding: 7px; vertical-align: top;"><ul style="margin-bottom: 0pt; margin-top: 0pt;"><li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">“Butt Raises”</span></div></li>
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Glute strengthening exercises including single leg press and squats, hip extension, lunges</span></div></li>
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Reduce “Crunches” instead incorporate planks, single leg exercises and other</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> deep core </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">strengthening exercises</span></div></li>
</ul></td></tr>
</tbody></table></div><div style="margin-bottom: 0px; margin-top: 0px;"><br />
<br />
</div><div class="blogger-post-footer">Fitness, personal training, personal trainer, weight loss, physical conditioning, flexibility, NYSC Personal Training, master trainer</div>Unknownnoreply@blogger.com10 Hanover Square, New York, NY 10005, USA40.7046002 -74.008930500000019-33.8962023 120.75669449999998 90 91.225444499999981tag:blogger.com,1999:blog-13611001.post-42021067963148614442015-07-20T13:30:00.001-04:002018-01-22T13:36:49.624-05:0015 Minutes Can Get You Better Results and Reduce Your Risk of Injury<div style="color: #333333; font-family: Arial,Helvetica,sans-serif; font-size: 10pt;">
Thanks for your readership of my fitness blog. To show my appreciation, I am pleased to offer a <span style="color: #0000a5;"><strong>complimentary fitness program review</strong> .</span> We will discuss your goals, fitness level, current program and results, and give you a chance to ask questions. This is a must if any of the following apply:</div>
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<strong>you're just starting out or returning</strong></div>
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<strong>you've been working hard but aren't getting the results you want</strong></div>
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<strong>you've plateaued </strong></div>
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<strong>you've had an injury, medical issue, pregnancy</strong></div>
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<strong>you're bored, routine has gotten stale</strong></div>
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<strong>you aren't working with a trainer</strong></div>
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<strong>you have a special event -- wedding, trip, beach, etc.</strong></div>
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Please note availability is limited and we need to schedule in advance. </div>
<div class="blogger-post-footer">Fitness, personal training, personal trainer, weight loss, physical conditioning, flexibility, NYSC Personal Training, master trainer</div>Unknownnoreply@blogger.com10 Hanover Square, New York, NY 10005, USA40.7045906 -74.008903616.269874100000003 -115.3174976 65.1393071 -32.7003096tag:blogger.com,1999:blog-13611001.post-7132985477942983062015-05-15T09:29:00.004-04:002021-06-22T12:20:38.843-04:00Add Horsepower to Your Cardio: Increase Your Cardiac Ouput<div dir="ltr" id="docs-internal-guid-5e9d86c8-57ac-229c-95ce-b5e2d11c52e9" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: x-small;"><span style="font-family: "arial"; font-weight: bold; vertical-align: baseline;">QUESTION:</span><span style="font-family: "arial"; vertical-align: baseline;"> True or false: to improve your cardiovascular conditioning, get your heart rate as high as possible in aerobic exercise?</span></span><br />
<span style="font-size: x-small;"><br /></span>
<span style="font-size: x-small;"><span style="font-family: "arial";"></span> </span><br />
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<span style="font-size: x-small;"><span style="font-family: "arial"; font-weight: bold; vertical-align: baseline;">ANSWER:</span><span style="font-family: "arial"; vertical-align: baseline;"> False. You improve your cardio condition by increasing cardiac output at lower heart rates. Here's the mathematical equation used by doctors and exercise physiologists:</span></span></div>
</div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: "arial";"></span> <br />
<div style="text-align: center;">
<span style="font-family: "arial"; font-size: large; font-weight: bold; vertical-align: baseline;">Q = HR x SV</span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: x-small;"><span style="font-family: "arial"; vertical-align: baseline;">Your cardiac output, Q, is the product of your heart rate times your stroke volume - that's the amount of blood exiting the heart from the left ventricle every time it beats. A strong heart pumps more blood with every beat. </span><span style="font-family: "arial"; vertical-align: baseline;">At rest, Q is typically about 5-6 liters per minute. </span><span style="font-family: "arial"; vertical-align: baseline;">During exercise it can be 3-6 times as much. </span></span></div>
<span style="font-size: x-small;"><br /></span>
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<span style="font-family: "arial"; font-size: x-small; font-weight: bold; vertical-align: baseline;">Extra Horsepower</span></div>
<span style="font-family: arial; font-size: x-small;">To improve your cardiovascular conditioning, we focus on improving your Stroke Volume, conditioning the muscle fibers in the heart to pump more blood each time it beats. Think of it as adding horsepower to a pump.</span><br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWSXGMsn3DhgzkTXbo810fyUUbIPpbitftj31ymF6d35hVJTjqIQgpspjWQ_o_nad57l34bw0He3xTS63Ig6Y5_8R4gQF37V834TqKLtrEltluJMzvMxOwb7zv9an3S_AqnqOe/s1600/runner-race-competition-female.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-size: x-small;"><img border="0" data-original-height="350" data-original-width="490" height="142" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWSXGMsn3DhgzkTXbo810fyUUbIPpbitftj31ymF6d35hVJTjqIQgpspjWQ_o_nad57l34bw0He3xTS63Ig6Y5_8R4gQF37V834TqKLtrEltluJMzvMxOwb7zv9an3S_AqnqOe/s200/runner-race-competition-female.jpg" width="200" /></span></a><span style="font-size: x-small;"><span style="font-family: "arial"; vertical-align: baseline;"><br />
</span> <span style="font-family: "arial"; vertical-align: baseline;">We do this with a training program designed to increase your heart rate reserve --- the difference between your Resting Heart Rate and your Maximum Heart Rate. Your Maximum Heart Rate is most widely accepted at 220-age, it is a theoretical number that is the same for everyone. </span></span><br />
<span style="font-size: x-small;"><span style="font-family: "arial"; vertical-align: baseline;"><br />
</span> <span style="font-family: "arial"; vertical-align: baseline;">We can’t change your Maximum Heart Rate, but we can lower your Resting Heart Rate. Typical Resting Heart Rate for adults is 60-80 beats per minute, if you’re already well conditioned it is probably lower.</span></span></div>
<span style="font-size: x-small;"><br /></span>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: x-small; font-weight: bold; line-height: 1.38;">The Frank-Starling Law</span></div>
<span style="font-family: arial; font-size: x-small;">For over 100 years, doctors have relied upon the Frank-Starling law or mechanism for patients with heart arrhythmias and cardiac failure. It explains how the heart adapts to changes in heart rate and stroke volume, and applies equally to exercise.</span><br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: x-small;"><span style="font-family: "arial"; vertical-align: baseline;"><br />
</span> <span style="font-family: "arial"; vertical-align: baseline;">If you train your heart to pump more blood what’s it going to do? Pump more blood. You will also see a lower resting heart rate and - as your heart rate reserve increases - an increase in potential cardiac output (Q in the formula discussed above).</span></span></div>
<span style="font-size: x-small;"><br /></span>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<div>
<span style="font-size: x-small;"><span style="font-family: "arial"; vertical-align: baseline;">If you train your heart to beat faster, what’s it going to do? Beat faster. You may not see improvement in cardiac output, in fact it may even decline. Frank-Starling explains that if the heart is literally beating so fast that the chambers don’t have time to fully fill with blood, the muscle contraction is not as strong. The muscle can actually weaken slightly over time.</span><span style="font-family: "arial"; vertical-align: baseline;"> You burn more calories at a higher heart rate, but there's a good chance that you're burning muscle and not just fat. More about this in an upcoming article on Metabolic Training. </span></span></div>
<span style="font-size: x-small;"><br /></span>
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<span style="font-family: "arial"; font-size: x-small; font-weight: bold; vertical-align: baseline;">Your Cardio Training Heart Rate</span></div>
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<span style="font-family: arial; font-size: x-small;">We use the Karvonen Formula to calculate your training zone, also called the Heart Rate reserve formula. (More elaborate athletic training facilities may use VO2 max as a measurement, but it is difficult to consistently monitor).</span><br />
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<span style="font-family: "arial"; font-size: x-small; vertical-align: baseline;">60-80% of your Maximum Heart Rate, using the Karvonen formula, is targeted to increase stroke volume, therefore increasing cardiac output and lowering your resting heart rate. Gradually increase intensity of exercise that you are able to do while keeping your heart rate in this range.</span></div>
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<span style="font-size: x-small;"><span style="font-family: "arial"; vertical-align: baseline;">A</span><span style="font-family: "arial"; vertical-align: baseline;">bove 80% of MHR not indicated for improving cardiac output. It provides other benefits such as improving lactic acid removal and strengthening fast twitch muscle fibers. So it is part of your program, but not the part that improves cardiac output.</span></span></div>
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<span style="font-family: "arial"; font-size: x-small; line-height: 1.38;">To calculate your Target Heart Rate Zone, take your Resting Heart Rate early in the morning,. preferably when you wake up without alarm or kids or noise and use the following equation:</span><br />
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<span style="font-family: "arial"; font-size: x-small;"><strong>THR = (220-Age-RHR) * Desired Intensity % + RHR</strong></span></div>
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<strong style="font-family: arial; font-size: small;">Do I need a Heart Rate Monitor?</strong><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisc_jG01u1ERRkB_BssMf7wO4XGMOK8V1kcMn6-WV8aoLnfo7Q1BTMTf83oyg-DJ2PywaHRXWlhCnmmoILjdSjoezZdWMvXe7EK8AihI52puE0_i2j-I9CTWEn9ymoU207I-fb/s1600/blood+pressure+cuff.jpeg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="350" data-original-width="525" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisc_jG01u1ERRkB_BssMf7wO4XGMOK8V1kcMn6-WV8aoLnfo7Q1BTMTf83oyg-DJ2PywaHRXWlhCnmmoILjdSjoezZdWMvXe7EK8AihI52puE0_i2j-I9CTWEn9ymoU207I-fb/s200/blood+pressure+cuff.jpeg" style="cursor: move;" width="200" /></a><span style="font-family: "arial"; font-size: x-small; vertical-align: baseline;">Ideally yes, but you can also use rate of perceived exertion. The Borg Scale is widely used, easy and scientifically validated, you rate your perceived level of exertion on a scale of 6-20, where 6 is no exertion and 20 is extremely difficult A rule of thumb is that you can then multiply by 10 to get an approximate heart rate. </span></div>
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<span style="font-family: "arial"; font-size: x-small; font-weight: bold; vertical-align: baseline;">Proceed with caution</span></div>
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<span style="font-family: "arial"; font-size: x-small; vertical-align: baseline;">Talk to a doctor and a fitness professional before beginning a new exercise program or substantially increasing the intensity. I'd be happy to meet with you to discuss your questions, goals and program options. </span><span style="font-family: arial; font-size: x-small;">Contact me if you have any questions or want to set up some sessions to develop your personalized program, or visit <a href="https://www.TrainerCary.com">TrainerCary.com</a> for more information.</span></div>
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<div class="blogger-post-footer">Fitness, personal training, personal trainer, weight loss, physical conditioning, flexibility, NYSC Personal Training, master trainer</div>Unknownnoreply@blogger.comNew York, NY 10005, USA40.6998433 -74.00724359999998140.675767799999996 -74.04758409999998 40.7239188 -73.966903099999982tag:blogger.com,1999:blog-13611001.post-78952455805877723052014-09-02T10:30:00.000-04:002015-09-18T09:50:49.186-04:00BUSTED: Haagen-Dazs Corn Syrup Ingredient AlertIf 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? <br><br>
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. <br><br>
No apology for my dissatisfaction. No refund. No suggestion that if I prefer to avoid corn syrup as an ingredient (as many people do), I try their other products. Shame on Haagen-Dazs!<br><br>
<i>Dear Ms. Raffle,<br><br>
Thank you for your email regarding Häagen-Dazs®. We appreciate the time you have taken to pass your comments on to us. <b>The use of corn syrup goes along with the Häagen-Dazs® philosophy of using only "kitchen-friendly" ingredients.</b> Corn syrup can be found in the kitchen and has many uses such as, pecan pie, apple butter, glazed pork, Asian b.b.q. sauce, balsamic vinaigrette, chocolate chunk cookies and many other desserts and food products.<br><br>
<b>At this time there is no intention to remove corn syrup from our ingredients.</b> Corn Syrup is a common house hold ingredient like Kayro Syrup. I will be happy to report your comments and concerns to the appropriate department for review.<br><br>
We hope that your questions and concerns have now been sufficiently answered. Should you require additional information, please feel free to contact us.Thank you again for contacting us.<br><br>
Sincerely,<br>
Angel Osorio<br>
Consumer Response Representative<br>
</i><div class="blogger-post-footer">Fitness, personal training, personal trainer, weight loss, physical conditioning, flexibility, NYSC Personal Training, master trainer</div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-13611001.post-13907333131396347382014-03-20T10:00:00.001-04:002021-06-22T12:24:12.699-04:00Do You Need To Change Your Workout?<table border="0" cellpadding="5" cellspacing="0" style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 13px; width: 100%px;"><tbody>
<tr><td align="left" colspan="1" rowspan="1" style="color: #3d3a3a; font-family: Arial, Helvetica, sans-serif; margin: 0px;"><span style="font-size: 10pt;">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. </span></td></tr>
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<strong>If any of these statements are true, </strong><strong style="font-size: 11pt;">a change in program is overdue.</strong></div>
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<strong style="font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">You've been doing the same exercises for more than 6-8 weeks, the only change has been to increase weight. </strong><span style="font-family: Arial, Helvetica, sans-serif; font-size: 10pt;"> 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 </span><a href="http://r20.rs6.net/tn.jsp?f=0018Z0n_1xtGPR299MjUm7xYQfArjrgU_RH-QTxoXiJHvLuO_mrqKzeSXI9kam4xSJ4nbV9Dv-Kd3nSczfpnoGRHvdmuH_6Zqm8CVZ_DH5M-VFoeRMOO8rC7H93vSpWJBU1-liWgxPRWJ5ByU-mXiHjrfayMVuD8HT9bGPQ_YdvfmCTKCisAzDd17Bkalmei8Kw2Yg6-fOiCXkBJJaNU8CyyGW1Vkt5gVMDknxnxnk3IJIIffIByXr5H_nkflV-AyPqRggnB_oXvw3AEsVaAAjlBxaBuX1JcDfgWda5JfD4gUz-QbjzZq-BLfWGOKbwdhOXSx-RK09hoToLHxUG3imqulFCYccV26WWEWc589xUfZLdBu9glwvfJzYj3kvudVAF8nLgovYBMMY=&c=XvtMnSX2hZ4MpyGJPr4aD8fKhgWUnLkDN8qdu0jARnvpXdZ5x-ecpQ==&ch=1AreC5wLy8BnFxsciPC5urzqZSkpuW7Cr2n2IVfCY0tr84cyEkhYwQ==" shape="rect" style="color: #3d3a3a; font-family: "Trebuchet MS", Verdana, Helvetica, sans-serif; font-size: 10pt;" target="_blank">Machines vs. Free Weights</a><br />
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<strong style="font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">You're taking up or increasing participation in a sport or activity (running, cycling, hiking, basketball, soccer, and so on). </strong><span style="font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">Your fitness program can complement and enhance your activities and sports participation, or it can conflict with them. You may have noticed a particular problem since increasing your new activity, small adaptations to your workout can make a big difference.</span><br />
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<strong style="font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">Your goal or timeline has changed, you may want to get into shape for a vacation or wedding or the beach. </strong><span style="font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">Simply doing more of the same thing may not be the optimal solution; in fact, you're more likely to see diminished return and experience some sort of injury that prevents you from reaching your goal.</span><br />
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<strong style="font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">You've got a new health issue, to name a few common ones: back, neck or shoulder pain; blood pressure; broken bones; cancer; depression; diabetes; GERD; hernia; plantar fascitis; pregnancy; surgery; tendinitis. </strong><span style="font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">Programs can be modified to achieve results and help deal with most issues. In some cases, exercise can be part of "the cure" or recovery.</span><br />
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<strong style="font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">You're bored or having trouble sticking with an exercise program. </strong><span style="font-family: Arial, Helvetica, sans-serif; font-size: 10pt;"> A new routine can be just the thing to motivate you. Of course, it should also be relevant to your fitness goals and level.</span><br />
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<strong>Ten Changes to Make Today</strong></div>
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<strong style="font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">1. Get off the Machines </strong><span style="font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">They're a great place to start and can be an important part of the program... but if you've gotten stuck in a machines-only exercise rut you're doing more to work the machines than to work your muscle in a meaningful way. Plus, they may put you at risk of repetitive motion issues. </span><span style="font-family: Arial, Helvetica, sans-serif; font-size: 10pt;"> Read more here </span><a href="http://r20.rs6.net/tn.jsp?f=0018Z0n_1xtGPR299MjUm7xYQfArjrgU_RH-QTxoXiJHvLuO_mrqKzeSXI9kam4xSJ4nbV9Dv-Kd3nSczfpnoGRHvdmuH_6Zqm8CVZ_DH5M-VFoeRMOO8rC7H93vSpWJBU1-liWgxPRWJ5ByU-mXiHjrfayMVuD8HT9bGPQ_YdvfmCTKCisAzDd17Bkalmei8Kw2Yg6-fOiCXkBJJaNU8CyyGW1Vkt5gVMDknxnxnk3IJIIffIByXr5H_nkflV-AyPqRggnB_oXvw3AEsVaAAjlBxaBuX1JcDfgWda5JfD4gUz-QbjzZq-BLfWGOKbwdhOXSx-RK09hoToLHxUG3imqulFCYccV26WWEWc589xUfZLdBu9glwvfJzYj3kvudVAF8nLgovYBMMY=&c=XvtMnSX2hZ4MpyGJPr4aD8fKhgWUnLkDN8qdu0jARnvpXdZ5x-ecpQ==&ch=1AreC5wLy8BnFxsciPC5urzqZSkpuW7Cr2n2IVfCY0tr84cyEkhYwQ==" shape="rect" style="color: #3d3a3a; font-family: "Trebuchet MS", Verdana, Helvetica, sans-serif; font-size: 10pt;" target="_blank">Machines vs. Free Weights</a><br />
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<strong style="font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">2. Decrease Stability/Decrease Weight/Increase Repetitions </strong><span style="font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">Strengthen your core and burn more calories as you workout. Performing exercises standing, on an exercise ball, on balance boards or with suspension training like TRX are a good way to go. A stronger core can also improve your performance in lifting and many sports and give you a tighter and fitter appearance. </span><br />
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<strong style="font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">3. Increase Stability/Increase Weight/Decrease Repetitions</strong><br /><span style="font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">
Go heavy at almost any age to increase muscle - since muscle burns more calories than fat, you'll begin losing weight while you rest! Carefully select exercises and pay attention to proper form.</span><br />
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4. </span><strong style="font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">Change the Tempo </strong><span style="font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">Increasing time spent on the eccentric (negative), adding an isometric contraction to exercises, or simply slowing the overall tempo - and increasing the time that the muscle is kept under tension rather than the weight - can help produce gains in strength, endurance and muscle size and break through plateaus. Longer negatives increase strength and endurance, isometrics help cut and build muscle size.</span><br />
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<strong style="font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">5. Plyometyrics </strong><span style="font-family: Arial, Helvetica, sans-serif; font-size: 10pt;"> Increase explosive power, reduce risk of injury and have some fun with Plyometrics. Participants in a well-designed program of stretching, plyometrics and weight training reduced landing forces from a jump by 20 percent, and increased their hamstrings strength by 44 percent. Plyometrics can also be applied to upper body exercises and sport specific training.</span><br />
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<a href="http://how%20many%20sets%20and%20reps%20should%20i%20be%20doing/?" style="font-family: Arial, Helvetica, sans-serif; font-size: 10pt;" target="_blank">Click here</a><span style="font-family: Arial, Helvetica, sans-serif; font-size: 10pt;"> to learn about how many sets and reps you should be doing and see program examples at </span><a href="https://www.trainercary.com/exercise-programs" style="font-family: Arial, Helvetica, sans-serif; font-size: 10pt;" target="_blank">trainercary.com</a><span style="font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">.</span><br />
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<strong style="font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">6. Assess, Correct, Emphasize and Eliminate </strong><span style="font-family: Arial, Helvetica, sans-serif; font-size: 10pt;"> Bad posture and movements patterns can reduce performance and increase risk of injury. A movement and postural assessment like the one on my website can identify which muscles are tight and need stretching and which are extended and need strengthening, and help determine which exercises and stretches to add or remove from your program. You can learn how to assess yourself at </span><a href="https://assessment.caryraffle.com/" style="font-family: Arial, Helvetica, sans-serif; font-size: 10pt;" target="_blank">t</a><span style="font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">rainercary.com/fitness-assessment.</span><br />
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<strong style="font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">7. Change the Mix or Timing of Strength and Aerobic Training </strong><span style="font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">As a rule, if you want to get improve your running speed do cardio before strength, if you want to increase strength or build muscle, do cardio after. The timing change that has personally helped me the most is to alternate days so that I can go all-in every day.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqmoQAQhS9uMdmRoOXTxbAFxyjXetZe0h0Lu5s_hyuqst_aklI5JCfuhJofT2d_QSvJxtMUY_tUw8R6B8sX9_8UC4Ghl3zVZOOacRH48bCC1FLyU7Z8725XliW4Pzgk4jI73IT/s1600/curls+with+tubes.jpeg" style="clear: right; float: right; font-family: Arial, Helvetica, sans-serif; font-size: 10pt; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="350" data-original-width="233" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqmoQAQhS9uMdmRoOXTxbAFxyjXetZe0h0Lu5s_hyuqst_aklI5JCfuhJofT2d_QSvJxtMUY_tUw8R6B8sX9_8UC4Ghl3zVZOOacRH48bCC1FLyU7Z8725XliW4Pzgk4jI73IT/s200/curls+with+tubes.jpeg" width="133" /></a><strong style="font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">8. Work One Side of Your Body at a Time </strong><span style="font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">One side may seem weaker or smaller than the other, but that's only the beginning. Unilateral exercises can help improve core strength, and improve your overall strength by improving "neuromuscular efficiency" - the way your brain "recruits" muscle fibers. This is time consuming, so you may not do it every time or for every muscle. Read my article </span><a href="http://www.caryraffle.com/2008/11/brain-train-unilateral-workout.html" style="font-family: Arial, Helvetica, sans-serif; font-size: 10pt;" target="_blank">The Brain Train</a><span style="font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">.</span><br />
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<strong style="font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">9. Superset and Circuit </strong><span style="font-family: Arial, Helvetica, sans-serif; font-size: 10pt;"> Combine two or more different exercises for the same muscle group, with no rest in between, such as a chest press followed by pushup, and you can work the muscles longer and harder before tiring or risking injury. Alternate between front and back of body or upper and lower body so that you don't have to rest in between, you will buirn more calories and increase the number of exercises per session.</span><br />
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<strong style="font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">10. Interval Training </strong><span style="font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">Alternating between higher and lower intensity in your cardio workout could be right for you if you have a good cardio base and want to improve performance or increase weight loss. You'll also burn more calories for a few hours after exercising with interval training. Read my quotes in this article </span><a href="http://www.fitbie.com/get-fitter/tips/best-interval-training-technique-you?utm_source=Time+To+Change+Your+Workout+-+March+2014&utm_campaign=Time+To+Change+March+2014&utm_medium=email" style="font-family: Arial, Helvetica, sans-serif; font-size: 10pt;" target="_blank">The Best Interval Training Technique for You</a><span style="font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">, on fitbie.com, from he publishers of Men's health</span><br />
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<strong style="font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">Still Stuck? Get a Partner. Join a Class, Hire a Trainer </strong><span style="font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">If two weeks or more pass by and you've skipped your exercise appointments, your plan isn't working. Do you need an appointment with a friend or trainer so you don't cancel? Maybe a class? Or a written program to follow and log? Can you keep the commitment to exercise on your own? Do you get bored easily? Will you push yourself hard enough? Do you need my help?</span><br /><br /><span style="font-family: arial; font-size: x-small;">Contact me if you have any questions or want to set up some sessions to develop your personalized program, or visit <a href="https://www.TrainerCary.com">TrainerCary.com</a><span style="color: black;"> for more information</span><span style="color: black;">.</span></span></td></tr>
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<div class="blogger-post-footer">Fitness, personal training, personal trainer, weight loss, physical conditioning, flexibility, NYSC Personal Training, master trainer</div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-13611001.post-43915939401426120422014-01-16T09:30:00.000-05:002018-10-22T22:06:18.633-04:00What NOT To Do: The Six DO NOTS of Weight Loss<table border="0" cellpadding="0" cellspacing="0" class="MsoNormalTable" style="width: 100%px;"><tbody>
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<span style="background-color: transparent; color: #3d3a3a; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">In this issue, six simple tips about the things that don't work and alternative that do to help you get the most out </span><br />
<span style="background-color: transparent; color: #3d3a3a; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">of your efforts. </span></div>
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<span style="background-color: transparent; color: #3d3a3a; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre;">1. Don't Starve</span><span style="background-color: transparent; color: #3d3a3a; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;"> - Watching your calories is good, starving yourself and skipping meals actually works against </span><br />
<span style="background-color: transparent; color: #3d3a3a; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">you. When you skip meals or reduce your calorie intake too low, your body thinks you're starving and goes into</span><br />
<span style="background-color: transparent; color: #3d3a3a; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;"> "survival mode." It actually lowers your metabolism so that you burn less calories. Instead, plan on increasing </span><br />
<span style="background-color: transparent; color: #3d3a3a; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">exercise and reducing caloric intake so that you have a daily "calorie deficit" of 500-1000 calories. At this rate, </span><br />
<span style="background-color: transparent; color: #3d3a3a; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">you should lose 1-2 pounds of fat per week. The American Dietetic Association and American College of </span><br />
<span style="background-color: transparent; color: #3d3a3a; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Sports Medicine consider this level optimal for long term weight loss.</span></div>
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<span style="background-color: transparent; color: #3d3a3a; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre;">2. Don't Do Just Cardio -</span><span style="background-color: transparent; color: #3d3a3a; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;"> Aerobic exercise is great for burning calories while you're doing them and for a </span><br />
<span style="background-color: transparent; color: #3d3a3a; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">short time later. Strength training has the added advantage of building lean muscle - which means your </span><br />
<span style="background-color: transparent; color: #3d3a3a; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">metabolism increases and you burn more calories ALL DAY LONG! Ideally, do a combination of both for </span><br />
<span style="background-color: transparent; color: #3d3a3a; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">best results.</span></div>
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<span style="background-color: transparent; color: #3d3a3a; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre;">3. Skip the Small Muscle Exercises -</span><span style="background-color: transparent; color: #3d3a3a; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;"> The larger the muscle, the more calories it will burn when you exercise.</span><br />
<span style="background-color: transparent; color: #3d3a3a; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;"> Legs, Back and Chest exercises give you the most bang for the buck, while small muscles like shoulders, </span><br />
<span style="background-color: transparent; color: #3d3a3a; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">arms and calves burn very few calories. Multi-joint exercises like those shown on the chart below give you </span><br />
<span style="background-color: transparent; color: #3d3a3a; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">the biggest bang for the buck, and can hit smaller muscles in the process. </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre;">Skip These Small Muscle Exercises</span></div>
</td><td style="background-color: #b6d7a8; border-bottom: solid #000000 0.9999975pt; border-left: solid #000000 0.9999975pt; border-right: solid #000000 0.9999975pt; border-top: solid #000000 0.9999975pt; padding: 1pt 1pt 1pt 1pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre;">Emphasize Big Muscles/Multi-Joint Exercises</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Biceps, Triceps, Shoulder Press, Shoulder Lateral </span><br />
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">and Front Raises, Calf Raises</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Squats, Lunges, Pushups, Pullups, Chest Press, Rows, </span><br />
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Lat Pulldowns, Hamstring Curls</span></div>
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<span style="background-color: transparent; color: #3d3a3a; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;"> 4</span><span style="background-color: transparent; color: #3d3a3a; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre;">. Cut the Down Time</span><span style="background-color: transparent; color: #3d3a3a; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">- Organize your strength workout into circuits so that you get more training volume </span><br />
<span style="background-color: transparent; color: #3d3a3a; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">and keep your heart rate up by reducing idle time between sets. Examples of circuits include </span><br />
<span style="background-color: transparent; color: #3d3a3a; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">lunge/pushup/pullup with no rest in between and chest press/row/squat. I've got some circuit training programs </span><br />
<span style="background-color: transparent; color: #3d3a3a; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">on my website at </span><a href="http://r20.rs6.net/tn.jsp?f=001NA27a0I1s5aiC4Q8ZqsY9IwfExm_BuJEibzousMKtY3fa2cTotN0pQXZ0uYaKjI3kVd2-uG0mBcTTjnXWAPgudrx0gmYhhP_tSUmuv6_o5fN8jYMCUxEYdLamTe4FswWXyPcP_8J2vbvXzlZkxs70OdE0FE7drOkHUT7DVoA_OuNWyH971-FCjffYv6QMgvMgPZ-bjBOvZL_lIxFMdxvQEb7PDMZWyOX45sYRTwwy57wndqmRHFJWC2XpYcnvdlj2_R0wlt-r22PRsBV-JJ0B2vTlRBopAfuwQAStsjw68gififytsPiCqUpdWQoaUX2wdPF_As1Lx63LvkY0N3GgZ51t76E3eXk&c=n0oOiOkjQHxZF5S9uq9TOXMpmbiwtBaAAGSXPcCHZUGh4LapwLek5Q==&ch=wOq2QsIcxDkP5OL1cUomg-_yDSOLuPJPbx7-T0t3WNW1Co8OJ8vkYQ==" style="text-decoration: none;"><span style="background-color: transparent; color: #3d3a3a; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;">programs.caryraffle.com</span></a><span style="background-color: transparent; color: #3d3a3a; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">. </span></div>
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<span style="background-color: transparent; color: #3d3a3a; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre;">5. Don't Go in Without a Plan</span><span style="background-color: transparent; color: #3d3a3a; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;"> - It is proven that having a plan and schedule lead to better results. Where, </span><br />
<span style="background-color: transparent; color: #3d3a3a; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">when, how often will you exercise and what will you do in every exercise session? Base your plan on goals </span><br />
<span style="background-color: transparent; color: #3d3a3a; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">that are Specific, Measurable, Attainable, Realistic and Timely.</span></div>
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<span style="background-color: transparent; color: #3d3a3a; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre;">6. Don't Get Hurt -</span><span style="background-color: transparent; color: #3d3a3a; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;"> Overtraining, inappropriate exercise selection, and poor setup technique can lead to an </span><br />
<span style="background-color: transparent; color: #3d3a3a; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">injury that derails your program - or worse. Give each muscle group a day off between strength training </span><br />
<span style="background-color: transparent; color: #3d3a3a; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">sessions. Identify problem exercises for you with the mini-self assessment on my website </span><br />
<span style="background-color: transparent; color: #3d3a3a; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; vertical-align: baseline; white-space: pre;"><u><a href="http://trainercary.com/fitness-assessment">trainercary.com/fitness-assessment</a></u></span><span style="background-color: transparent; color: #3d3a3a; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;"><a href="https://trainercary%2Ccom/fitness-assessment" target="_blank">.</a> </span><span style="color: #3d3a3a; font-family: arial; font-size: 10pt; white-space: pre;">Be careful with technique in getting in setting up weights or getting in and </span><br />
<span style="color: #3d3a3a; font-family: arial; font-size: 10pt; white-space: pre;">out of machines. It is easy to get hurt grabbing for a weight in the wrong way or squirming in and out of a </span><br />
<span style="color: #3d3a3a; font-family: arial; font-size: 10pt; white-space: pre;">machine without adjusting it properly. If you've had a long break or are new to exercise, check with your</span><br />
<span style="color: #3d3a3a; font-family: arial; font-size: 10pt; white-space: pre;"> doctor first.</span></div>
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<span style="background-color: transparent; color: #3d3a3a; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">If you need help getting a safe, appropriate, efficient and effective program off the ground, I can usually get </span><br />
<span style="background-color: transparent; color: #3d3a3a; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">someone on routine in as few as five sessions. </span></div>
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<div class="blogger-post-footer">Fitness, personal training, personal trainer, weight loss, physical conditioning, flexibility, NYSC Personal Training, master trainer</div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-13611001.post-87682821192772373772013-02-03T08:16:00.001-05:002018-10-22T22:08:42.942-04:00Get the Results YOU Want<table border="0" cellpadding="0" cellspacing="0" class="MsoNormalTable" style="background: white; mso-cellspacing: 0in; mso-padding-alt: 3.75pt 3.75pt 3.75pt 3.75pt; width: 100%px;">
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<span style="color: #3d3a3a; font-family: "arial"; font-size: 9.0pt;">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. </span></div>
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<strong><span style="color: #3d3a3a; font-family: "arial"; font-size: 9.0pt;">Effective Fitness Goals</span></strong><span class="apple-converted-space"><span style="color: #3d3a3a; font-family: "arial"; font-size: 9.0pt;"> </span></span><span style="color: #3d3a3a; font-family: "arial"; font-size: 9.0pt;">are 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. <span class="apple-converted-space"> </span><strong>Choose the right measurements of success: </strong><span class="apple-converted-space"> </span>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. <span class="apple-converted-space"> </span><strong>Ensure success</strong><span class="apple-converted-space"> </span>by
incorporating the following into your plan:<span class="apple-converted-space"> </span>· <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 12.75pt; margin-bottom: 2.25pt; margin-left: 12.0pt; margin-right: 0in; margin-top: 0in; mso-list: l0 level1 lfo1; tab-stops: list .5in; text-indent: -.25in;">
<!--[if !supportLists]--><span style="color: #3d3a3a; font-family: "symbol"; font-size: 10.0pt;">·<span style="font-family: "times new roman"; font-size: 7pt; line-height: normal;"> </span></span><span style="color: #3d3a3a; font-family: "arial"; font-size: 9.0pt;">Burn 3500 calories (or eat 3500 fewer) to lose a pound of fat.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="color: #3d3a3a; font-family: "symbol"; font-size: 10.0pt;">·<span style="font-family: "times new roman"; font-size: 7pt; line-height: normal;"> </span></span><span style="color: #3d3a3a; font-family: "arial"; font-size: 9.0pt;">Exercise at least 150 minutes per week to maintain health and
body composition, and 300 minutes weekly significantly improve body
composition according to the </span><st1:place><st1:placename><span style="color: #3d3a3a; font-family: "arial"; font-size: 9.0pt;">American</span></st1:placename><span style="color: #3d3a3a; font-family: "arial"; font-size: 9.0pt;"> </span><st1:placetype><span style="color: #3d3a3a; font-family: "arial"; font-size: 9.0pt;">College</span></st1:placetype></st1:place><span style="color: #3d3a3a; font-family: "arial"; font-size: 9.0pt;"> of Sports Medicine.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 12.75pt; margin-bottom: 2.25pt; margin-left: 12.0pt; margin-right: 0in; margin-top: 0in; mso-list: l0 level1 lfo1; tab-stops: list .5in; text-indent: -.25in;">
<!--[if !supportLists]--><span style="color: #3d3a3a; font-family: "symbol"; font-size: 10.0pt;">·<span style="font-family: "times new roman"; font-size: 7pt; line-height: normal;"> </span></span><!--[endif]--><span style="color: #3d3a3a; font-family: "arial"; font-size: 9.0pt;">To ensure safe, effective long term weight loss, make
lifestyle changes that lead you to drop 1-2 pounds per week, according to
ACSM and the American Dieticians Association. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 12.75pt; margin-bottom: 2.25pt; margin-left: 12.0pt; margin-right: 0in; margin-top: 0in; mso-list: l0 level1 lfo1; tab-stops: list .5in; text-indent: -.25in;">
<!--[if !supportLists]--><span style="color: #3d3a3a; font-family: "symbol"; font-size: 10.0pt;">·<span style="font-family: "times new roman"; font-size: 7pt; line-height: normal;"> </span></span><!--[endif]--><span style="color: #3d3a3a; font-family: "arial"; font-size: 9.0pt;">It takes about 16 exercise sessions over several weeks to
increase the size of muscle according to the National Strength and
Conditioning Association. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 12.75pt; margin-bottom: 2.25pt; margin-left: 12.0pt; margin-right: 0in; margin-top: 0in; mso-list: l0 level1 lfo1; tab-stops: list .5in; text-indent: -.25in;">
<!--[if !supportLists]--><span style="color: #3d3a3a; font-family: "symbol"; font-size: 10.0pt;">·<span style="font-family: "times new roman"; font-size: 7pt; line-height: normal;"> </span></span><!--[endif]--><span style="color: #3d3a3a; font-family: "arial"; font-size: 9.0pt;">You cannot spot reduce, according to the American Council on
Exercise. Combine aerobic and strength training to burn calories so that the
body draws on stored fat from all areas. <o:p></o:p></span></div>
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<span style="color: #3d3a3a; font-family: "arial"; font-size: 9.0pt;">Once you've established your goals,<span class="apple-converted-space"> </span><strong>assess your posture, movement and any problem areas</strong><span class="apple-converted-space"> </span>using this<span class="apple-converted-space"> </span><a href="http://r20.rs6.net/tn.jsp?e=001mMaRhly-XMC3eFSDMjc3ZQKlqmQkndZcSFRo619bRc-OW6dAalFhk9tk_hl2VHI74jLpOI6o-bmHYpcz4eSkuSXnr7lYNjKRiV43NXdgPsE=" shape="rect" style="cursor: pointer;" target="_blank"><span style="color: #3d3a3a;">mini-self-assessment.</span></a><span class="apple-converted-space"> </span> Incorporate exercises that
improve your posture and movement. Common problems like rounded and elevated
shoulders, knock knees, out-turned feet and hips that are tilted can lead to
injury, prevent you from working muscles at the optimum angle, and interfere
with balance and force production. You'll perform better when working out or
in sports and reduce risk of finding yourself on the disabled list.<o:p></o:p></span></div>
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<strong><span style="font-family: "arial"; font-size: 9pt;">Custom-tailor your
program</span></strong><span class="apple-converted-space"><span style="font-family: "arial"; font-size: 9pt;"> </span></span><span style="font-family: "arial"; font-size: 9pt;">to focus on your goals,
condition and abilities. You probably can't wear a new suit off
the rack without having it tailored to you, the same idea applies to
"one-size-fits-all" exercises program, or borrowing exercises that
suit another person or purpose. If your goal is weight loss, focus on
aerobic exercise, strength training large muscles (legs back chest),
circuit-style training with limited rest, and multi-joint exercises to
maximize calories burned. For other goals, select the number of sets,
repetitions and rest interval using the chart below.</span><span style="color: red; font-family: "arial"; font-size: 11.0pt;"><o:p></o:p></span></div>
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<strong><span style="font-family: "arial"; font-size: 9.0pt;">Goal</span></strong><span style="font-family: "arial"; font-size: 9.0pt;"><o:p></o:p></span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><div class="MsoNormal" style="line-height: 11.25pt;">
<strong><span style="font-family: "arial"; font-size: 9.0pt;">Sets</span></strong><span style="font-family: "arial"; font-size: 9.0pt;"><o:p></o:p></span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><div class="MsoNormal" style="line-height: 11.25pt;">
<strong><span style="font-family: "arial"; font-size: 9.0pt;">Repetitions</span></strong><span style="font-family: "arial"; font-size: 9.0pt;"><o:p></o:p></span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><div class="MsoNormal" style="line-height: 11.25pt;">
<strong><span style="font-family: "arial"; font-size: 9.0pt;">Weight/ % 1 Rep Max</span></strong><span style="font-family: "arial"; font-size: 9.0pt;"><o:p></o:p></span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><div class="MsoNormal" style="line-height: 11.25pt;">
<strong><span style="font-family: "arial"; font-size: 9.0pt;">Rest</span></strong><span style="font-family: "arial"; font-size: 9.0pt;"><o:p></o:p></span></div>
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<span style="font-family: "arial"; font-size: 9.0pt;">Lean/Tone (Endurance)<o:p></o:p></span></div>
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<span style="font-family: "arial"; font-size: 9.0pt;">1 - 3<o:p></o:p></span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><div class="MsoNormal" style="line-height: 12.75pt;">
<span style="font-family: "arial"; font-size: 9.0pt;"> 12 - 20<o:p></o:p></span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><div class="MsoNormal" style="line-height: 12.75pt;">
<span style="font-family: "arial"; font-size: 9.0pt;">Moderate / 60-70%<o:p></o:p></span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><div class="MsoNormal" style="line-height: 12.75pt;">
<span style="font-family: "arial"; font-size: 9.0pt;">0 - :90<o:p></o:p></span></div>
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<td style="padding: .75pt .75pt .75pt .75pt;"><div class="MsoNormal" style="line-height: 12.75pt;">
<span style="font-family: "arial"; font-size: 9.0pt;">Increase Size (Hypertrophy)<o:p></o:p></span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><div class="MsoNormal" style="line-height: 12.75pt;">
<span style="font-family: "arial"; font-size: 9.0pt;">3 - 5<o:p></o:p></span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><div class="MsoNormal" style="line-height: 12.75pt;">
<span style="font-family: "arial"; font-size: 9.0pt;"> 8 - 12<o:p></o:p></span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><div class="MsoNormal" style="line-height: 12.75pt;">
<span style="font-family: "arial"; font-size: 9.0pt;">Moderate-High / 70-85%<o:p></o:p></span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><div class="MsoNormal" style="line-height: 12.75pt;">
<span style="font-family: "arial"; font-size: 9.0pt;">0 - :60<o:p></o:p></span></div>
</td>
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<td style="padding: .75pt .75pt .75pt .75pt;"><div class="MsoNormal" style="line-height: 12.75pt;">
<span style="font-family: "arial"; font-size: 9.0pt;">Maximum Strength<o:p></o:p></span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><div class="MsoNormal" style="line-height: 12.75pt;">
<span style="font-family: "arial"; font-size: 9.0pt;">3 - 6<o:p></o:p></span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><div class="MsoNormal" style="line-height: 12.75pt;">
<span style="font-family: "arial"; font-size: 9.0pt;"> 1 - 12<o:p></o:p></span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><div class="MsoNormal" style="line-height: 12.75pt;">
<span style="font-family: "arial"; font-size: 9.0pt;">High / 70-100%<o:p></o:p></span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><div class="MsoNormal" style="line-height: 12.75pt;">
<span style="font-family: "arial"; font-size: 9.0pt;">:45 - </span><st1:time hour="17" minute="0"><span style="font-family: "arial"; font-size: 9.0pt;">5:00</span></st1:time><span style="font-family: "arial"; font-size: 9.0pt;"><o:p></o:p></span></div>
</td>
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<td style="padding: .75pt .75pt .75pt .75pt;"><div class="MsoNormal" style="line-height: 12.75pt;">
<span style="font-family: "arial"; font-size: 9.0pt;">Power (and Plyometrics)<o:p></o:p></span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><div class="MsoNormal" style="line-height: 12.75pt;">
<span style="font-family: "arial"; font-size: 9.0pt;">3 - 6<o:p></o:p></span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><div class="MsoNormal" style="line-height: 12.75pt;">
<span style="font-family: "arial"; font-size: 9.0pt;"> 1 - 10<o:p></o:p></span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><div class="MsoNormal" style="line-height: 12.75pt;">
<span style="font-family: "arial"; font-size: 9.0pt;">Low / 30-45% or 10& body weight<o:p></o:p></span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><div class="MsoNormal" style="line-height: 12.75pt;">
<st1:time hour="15" minute="0"><span style="font-family: "arial"; font-size: 9.0pt;">3:00 - 5:00</span></st1:time><span style="font-family: "arial"; font-size: 9.0pt;"><o:p></o:p></span></div>
</td>
</tr>
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<span style="color: #444444; font-family: "arial"; font-size: 9.0pt;"> <span class="apple-converted-space"> </span>
<o:p></o:p></span></div>
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<strong><span style="color: #444444; font-family: "arial"; font-size: 9.0pt;">Consistency/showing up takes commitment. </span></strong><span style="color: #444444; font-family: "arial"; font-size: 9.0pt;">Schedule your workout
appointments like any other important meeting. Put it right into your
calendar! Attend scheduled classes, meet a reliable friend, have an
appointment with a trainer, or create your own "incentive reward"
program - reward yourself for achieving a fitness goal or just for showing
up. My clients often tell me that without our scheduled appointment they
would find a reason to skip the gym. I even found myself skipping my
aerobic workouts or cutting them short - so I changed my schedule to
alternate days of total body strength training and aerobic exercise because
it made my aerobics more consistent. <o:p></o:p></span></div>
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<strong><span style="font-family: "arial"; font-size: 9pt;">500 Crunches a Day
Won't Get You a Six Pack</span></strong><span style="font-family: "arial"; font-size: 9pt;"><o:p></o:p></span></div>
<div style="line-height: 12.75pt; margin-bottom: 16.2pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="font-family: "arial"; font-size: 9pt;">Abdominal exercises may be the most over-hyped, overdone and
possibly least effective exercises. Your abdominal muscles are covered
with fat. To see the muscles, lose the fat. Abdominal exercises
do not burn a significant amount of fat. You cannot spot reduce.
So what's the secret? Diet, aerobic exercises, and working the big
muscle groups. <o:p></o:p></span></div>
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<strong><span style="font-family: "arial"; font-size: 9pt;">Exercise progression means continually overloading the
body's system by changing the exercise stimulus</span></strong><span style="font-family: "arial"; font-size: 9pt;">. Increasing
weight and/or repetitions is one way to progress, but shouldn't be the only
way. Your body adapts to exercises within 4-6 weeks, you'll experience
diminished return from your program as you continue doing similar exercises
and a similar range of sets, repetitions, time under tension and stability.
Or in the case of aerobics, if you continue training in a steady state. You
also expose yourself to the same kind of repetitive stress injuries as
factory workers when you continually do the same exact movements and work at
the same intensity. <span class="apple-converted-space"> </span><strong>Periodization is changing your exercise program at
regular planned intervals.</strong><o:p></o:p></span></div>
<div style="line-height: 12.75pt; margin-bottom: 16.2pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="font-family: "arial"; font-size: 9pt;"> For best results, most people should Periodize their
training and cycle between 2-3 different phases of training on a 4-6 week
basis. If you've been focused on stable training such as machines, lying on
benches and/or sitting through your workout, try standing. It increases
core activation and targets a greater cross section of muscle fibers. Once
you've mastered standing, progress to exercises on a single leg, or with
balance boards and balls. Then come back to a more intensive stable strength
training routine. Or try plyometrics to increase power. I've got
some<span class="apple-converted-space"> </span>examples of progressions
here. Another option is to include different types of training within
each week. <span class="apple-converted-space"> </span><strong>Instead of splitting between muscle groups, try
alternating workouts between strength, stability and power.</strong><o:p></o:p></span></div>
<div align="center" style="line-height: 12.75pt; margin-bottom: 16.2pt; margin-left: 0in; margin-right: 0in; margin-top: 0in; text-align: center;">
<span style="font-family: "arial"; font-size: 9.0pt;">Visit<span class="apple-converted-space"><b> <span style="color: maroon;"><a href="https://trainercary.com/exercise-programs" target="_blank"> trainercary.com/programs</a> </span></b></span><strong>for a progression of programs for any
fitness level.</strong><o:p></o:p></span></div>
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<strong><span style="font-family: "arial"; font-size: 9pt;">Running the </span></strong><st1:place><strong><span style="font-family: "arial"; font-size: 9pt;">Marathon</span></strong></st1:place><strong><span style="font-family: "arial"; font-size: 9pt;"> in 2013 </span></strong><span style="font-family: "arial"; font-size: 9pt;">is a realistic goal if
you've been running at least 2-3 hours a week for a about a year.
Running your best time may also be possible for those who've run before, or
maybe you want to get back into the marathon because an injury sidelined
you? Or run shorter distance races. Interval training can
help improve your aerobic capacity and speed, read more in this article, <a href="http://r20.rs6.net/tn.jsp?e=001mMaRhly-XMC3eFSDMjc3ZQKlqmQkndZcSFRo619bRc-OW6dAalFhk9tk_hl2VHI71J3h3MyAjKGfgIzJfmVat2tvjFRzpJ_8PN2KWwMJ1MX67uqe5LK4QnQH_bP9ezIe" shape="rect" style="cursor: pointer;" target="_blank"><span style="color: #3d3a3a;">The Best Interval Training Technique for You.</span></a><o:p></o:p></span></div>
<div style="line-height: 12.75pt; margin-bottom: .0001pt; margin: 0in;">
<br /></div>
<div style="line-height: 12.75pt; margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: "arial"; font-size: 9pt;">The biggest mistake
people make is to assume that because they're running they don't need to do
leg exercises. In fact,<span class="apple-converted-space"> </span><strong>a custom-tailored corrective strength and
flexibility program can help prevent injury and improve athletic performance.</strong>
The steps are almost identical to those outlined above for strength
training. Assess your posture and movement, and follow the programs
outlined on my website. <o:p></o:p></span></div>
<div style="line-height: 12.75pt; margin-bottom: .0001pt; margin: 0in;">
<br /></div>
<div style="line-height: 12.75pt; margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: "arial"; font-size: 9pt;">Has your running
program been sidelined by recurring injury or pain? It may be possible
to overcome these problems with the right program. I recently
began training a new client who stopped running years ago because it hurt his
knees. After 2 weeks on a corrective program, he was able to start
running without pain.<o:p></o:p></span></div>
<div style="line-height: 12.75pt; margin-bottom: .0001pt; margin: 0in;">
<br /></div>
<div style="line-height: 12.75pt; margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: "arial"; font-size: 9pt;">My niece is one of the
top divers on her Division 1 college team, but hamstring pain and
tightness has affected her ability to jump off the diving board. She's
about to begin a program to overcome this problem. Basketball players,
soccer players and other recreational and competitive athletes can often
benefit from corrective programs.</span><span style="color: red; font-family: "arial"; font-size: 11.0pt;"> </span><span style="font-family: "arial"; font-size: 9pt;"><o:p></o:p></span></div>
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<strong><span style="font-family: "arial"; font-size: 9pt;">Choosing the right
measurement tool can be an important part of your success. </span></strong><span class="apple-converted-space"><span style="font-family: "arial"; font-size: 9pt;"> </span></span><span style="font-family: "arial"; font-size: 9pt;">Many people want a hard objective measurement but softer
measurements such as how you feel and how your clothes fit are also
important. <o:p></o:p></span></div>
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<span style="font-family: "arial"; font-size: 9pt;">People often rely too much on a specific
measurement, or choose one that lacks positive reinforcement or accuracy.
Body fat measurements, for example, are imprecise tools, and for someone
interested in losing a large number of pounds, potentially
discouraging. Changes in waist or clothing size might be a more
appropriate and motivating measurement. </span><span style="color: red; font-family: "arial"; font-size: 11.0pt;"><o:p></o:p></span></div>
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<div class="blogger-post-footer">Fitness, personal training, personal trainer, weight loss, physical conditioning, flexibility, NYSC Personal Training, master trainer</div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-13611001.post-12281440587359544152012-12-13T13:54:00.000-05:002015-09-22T12:48:32.763-04:00My Advertising LifeBefore becoming a personal trainer in 2004, I had a 25+ year career as an advertising agency executive. <a href="http://advertising.caryraffle.com">Here</a> are some of the advertising campaigns that I was involved in and a little story about each. Some have links to TV commercials some have examples of magazine or newspaper ads. The ad agencies I worked were known as Jordan Case & McGrath, GeersGross, Lowe Marschalk, Wells Rich Greene, and Favara & Raffle.<div class="blogger-post-footer">Fitness, personal training, personal trainer, weight loss, physical conditioning, flexibility, NYSC Personal Training, master trainer</div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-13611001.post-18531877929573637052012-11-25T12:00:00.000-05:002012-11-25T12:00:01.970-05:00Your Holiday Survival Workouts<span class="Apple-style-span" style="font-family: 'Times New Roman', Times; font-size: 16px; line-height: 20px;">Welcome to the most gluttonous of seasons. Just when you need it most, here are a couple of quick workout programs to help you get the most out of your time in the gym. </span><br />
<br />
<span class="Apple-style-span" style="font-family: 'Times New Roman', Times; font-size: 16px; line-height: 20px;"></span>Whether you're a veteran of the gym or a beginner, when it comes to working out during the holiday season, <b>less is more.</b> It's all about spending less time and burning more calories in the time that you have . . . so that you can have fun and enjoy the season. As always, start with some stretching and 5 minute of cardio, and use any additional time at the end of your workout for a cardio cooldown and stretch.<br />
<br />
Here are two workouts that burn more calories by emphasizing the big muscles (legs, back and chest), and working in a continuous circuit to keep your heart rate up:<br />
<br />
If you're currently working on NYSC's XpressLine, or looking for a quick and effective workout that's appropriate for any fitness level, try this <a href="http://www.ptonthenet.com/capview.aspx?s=NDk1ODQsMjAxMCwxMSwxNywxMiw0OSxGYWxzZSA0YzExWjdYRTM4NlF5SVRKVGx5Y3JRPT0=&p=1094684&e=59"><b>XpressLine Holiday Edition workout</b></a>. It's a superset circuit that combines most of the XpressLine machines with other exercises. This workout can be done with no rest in between if you're sufficiently fit. Supersets are two exercises done in succession.<br />
<br />
The <a href="http://www.ptonthenet.com/capview.aspx?s=NDk1ODQsMjAxMCwxMSwxNywxMiw0OSxGYWxzZSA0YzExWjdYRTM4NlF5SVRKVGx5Y3JRPT0=&p=1095427&e=985"><b>Holiday Survival Workout</b> </a>is a more advanced circuit that includes total body exercises and several supersets. Total body exercises simultaneously use upper and lower body muscles to maximize your calorie burn. Pre planned exercise circuits are a good way to keep your heart rate up during your workout, another great way to get more results in less time.<br />
<br />
Try both, and feel free to let me know if you have any questions.<div class="blogger-post-footer">Fitness, personal training, personal trainer, weight loss, physical conditioning, flexibility, NYSC Personal Training, master trainer</div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-13611001.post-16802615840868213692012-11-25T11:30:00.000-05:002012-11-25T11:31:59.656-05:00Top 10 Holiday Diet Tips of All Time<b>Experts offer their top tips on handling holiday diet temptations.</b><br />
<br />
exerpted from a WebMD weight loss clinic feature by Kathleen M. Zelman, MPH, RD, LD Reviewed by Louise Chang, MD<br />
<br />
To help you survive the seasonal parties without packing on the pounds, WebMD consulted diet gurus across the country for their best holiday diet tips. Here are their top 10 recommendations:<br />
<br />
1. <b>Trim back the trimmings.</b>To shave calories, go easy when adding nuts, cheese, cream sauces, gravy, butter, and whipped cream.<br />
<br />
2. <b>Wear snug clothes and keep one hand busy.</b> Hold a drink in your dominant hand so it won't be so easy to grab food.<br />
<br />
3. <b>Chew gum. </b>When you don't want to eat, pop a piece of sugarless gum into your mouth. This works well when you're cooking or when you're trying not to dive into the buffet.<br />
<br />
4. Be a food snob. <b>If you don't love it, don't eat it,</b> And don't think it's your responsibility to sample everything on the buffet.<br />
<br />
5. <b>No skipping meals.</b> "People who skip meals to save up calories tend to overeat everything in sight once they get there," says Katherine Tallmadge, MA, RD, author of Diet Simple.<br />
<br />
6. Check it out. When you arrive at the party, grab a sparkling water with a twist, and <b>wait at least 30 minutes before eating.</b><br />
<br />
<b>7. Add fun and games.</b> Take the focus off food and getting family and friends more active during holiday parties.<br />
<br />
8. Alternate alcohol with nonalcoholic beverages. Cuts calories in half.<br />
<br />
<b>9. Skip the appetizers.</b> If you need a little nibble before the meal, go for the veggies, fruit, salsa, or a small handful of nuts.<br />
<br />
<b>10. Limit the variety.</b> "Variety stimulates appetite...limit your choices to just a few items and stick with these, it will be easier to control than eating a little bit of 20 different dishes" according to David Katz, MD, MPH, author of The Flavor Point Diet.<br />
<br />
<br />
Click here to read the full story at <a href="http://www.webmd.com/diet/features/top-10-holiday-diet-tips-of-all-time">WebMD.com</a><div class="blogger-post-footer">Fitness, personal training, personal trainer, weight loss, physical conditioning, flexibility, NYSC Personal Training, master trainer</div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-13611001.post-31838622617668698612012-08-09T10:15:00.000-04:002012-08-09T10:15:00.125-04:00Eccentric Exercise. Bigger. Stronger. More Powerfuller. Resistant to Injury.<span style="background-color: white; color: #3d3a3a; font-family: Arial, Helvetica, sans-serif; font-size: 12px; line-height: 15px;"></span><br />
<div style="font-size: 9pt;">No, it's not a blog posting about weird exercises. It's about the ECCENTRIC or negative phase of resistance exercises. This often under appreciated and ignored part of an exercise is important for:</div><div style="font-size: 9pt;"><br />
</div><div>1. Increasing strength </div><div>2. Increasing muscle size</div><span style="background-color: white; color: #3d3a3a; font-family: Arial, Helvetica, sans-serif; font-size: 12px; line-height: 15px;"></span><div style="background-color: white; color: #3d3a3a; font-family: Arial, Helvetica, sans-serif; font-size: 12px; line-height: 15px;">3. Giving you delayed onset muscle soreness</div><div style="background-color: white; color: #3d3a3a; font-family: Arial, Helvetica, sans-serif; font-size: 12px; line-height: 15px;">4. Producing maximal power, ie, in plyometric movements</div><div style="background-color: white; color: #3d3a3a; font-family: Arial, Helvetica, sans-serif; font-size: 9pt; line-height: 15px;">5. Rehabilitating injuries like tendonitis and protecting muscles, connective tissues and joints from future injuries</div><div style="background-color: white; color: #3d3a3a; font-family: Arial, Helvetica, sans-serif; font-size: 9pt; line-height: 15px;"><br />
</div><div style="background-color: white; color: #3d3a3a; font-family: Arial, Helvetica, sans-serif; font-size: 9pt; line-height: 15px;">Read on for some simple ideas and changes you can make to help improve your exercise program ... whether you want to get bigger, stronger, more powerful, reduce the risk of injury , or speed recovery.</div><div style="background-color: white; color: #3d3a3a; font-family: Arial, Helvetica, sans-serif; font-size: 9pt; line-height: 15px;"><br />
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<tr><td align="left" colspan="1" rowspan="1" style="color: #3d3a3a; font-family: Arial, Helvetica, sans-serif;"><span style="color: #001a81; font-family: 'Trebuchet MS', Geneva; font-size: 11pt; line-height: 19px;"><strong><div style="color: red; font-family: Arial, Helvetica, sans-serif; font-size: 11pt;"><strong>Often left unloved</strong></div><div style="font-size: 11pt;"><br />
</div></strong></span><span style="font-size: 12px; line-height: 15px;">Consider the Chest Press. Most people think this exercise is all about the pushing (or CONCENTRIC contraction). <strong>Have you ever just let the weights fall after the last push or pull? </strong> If so, you've eliminated the ECCENTRIC part of the exercise. In a set of 12 repetitions, you're only doing 11 1/2. Skipping the ECCENTRIC movement also reduces the time that the muscles spend working.<br />
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In plyometric training, the often overlooked ECCENTRIC movement is important as a loading phase: like a rubber band, the muscle stores elastic energy that is released in the CONCENTRIC movement. For best results, perform the ECCENTRIC movement first with an immediate transition into the CONCENTRIC movement. ECCENTRIC and CONCENTRIC movements for some common exercises are shown below. <br />
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<tr><td colspan="1" rowspan="1"><strong><span style="font-size: x-small;">EXERCISE</span></strong></td><td colspan="1" rowspan="1"><strong><span style="font-size: x-small;">CONCENTRIC <br />
MOVEMENT</span></strong></td><td colspan="1" rowspan="1"><strong><span style="font-size: x-small;">ECCENTRIC <br />
MOVEMENT</span></strong></td></tr>
<tr><td colspan="1" rowspan="1"><span style="font-size: x-small;">Chest Press</span></td><td colspan="1" rowspan="1"><span style="font-size: x-small;">Away from body (push)</span></td><td colspan="1" rowspan="1"><span style="font-size: x-small;">Towards body</span></td></tr>
<tr><td colspan="1" rowspan="1"><span style="font-size: x-small;">Row, Lat Pulldown</span></td><td colspan="1" rowspan="1"><span style="font-size: x-small;">Towards body (pull)</span></td><td colspan="1" rowspan="1"><span style="font-size: x-small;">Away from body</span></td></tr>
<tr><td colspan="1" rowspan="1"><span style="font-size: x-small;">Biceps Curl</span></td><td colspan="1" rowspan="1"><span style="font-size: x-small;">Flexing elbow</span></td><td colspan="1" rowspan="1"><span style="font-size: x-small;">Extending elbow</span></td></tr>
<tr><td colspan="1" rowspan="1"><span style="font-size: x-small;">Triceps Extension</span></td><td colspan="1" rowspan="1"><span style="font-size: x-small;">Extending elbow</span></td><td colspan="1" rowspan="1"><span style="font-size: x-small;">Flexing elbow</span></td></tr>
<tr><td colspan="1" rowspan="1"><span style="font-size: x-small;">Shoulder Press</span></td><td colspan="1" rowspan="1"><span style="font-size: x-small;">Away from body (push)</span></td><td colspan="1" rowspan="1"><span style="font-size: x-small;">Towards body</span></td></tr>
<tr><td colspan="1" rowspan="1"><span style="font-size: x-small;">Lat Raise</span></td><td colspan="1" rowspan="1"><span style="font-size: x-small;">Raise</span></td><td colspan="1" rowspan="1"><span style="font-size: x-small;">Lower</span></td></tr>
<tr><td colspan="1" rowspan="1"><span style="font-size: x-small;">Lunge, Squat</span></td><td colspan="1" rowspan="1"><span style="font-size: x-small;">Pushing body up</span></td><td colspan="1" rowspan="1"><span style="font-size: x-small;">Lowering body</span></td></tr>
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<tr><td align="left" colspan="1" rowspan="1" style="font-family: 'Trebuchet MS', Geneva; font-size: 9pt; line-height: 15px;"><div style="color: red; font-family: Arial, Helvetica, sans-serif; font-size: 11pt; line-height: 19px;"><strong>Wisely and slow</strong></div><div><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Your muscles work hard to resist against the weight - or gravity - in the ECCENTRIC phase. They slow the decent of the weight in a chest press or biceps curl, or of the body in a squat, or the return of the weight stack in a cable exercise.</span></div><span style="font-family: Arial, Helvetica, sans-serif; font-size: 9pt;"> </span><span style="font-family: Arial, Helvetica, sans-serif;"><br />
Muscles forcibly lengthen during an ECCENTRIC contraction, and this is believed to cause more damage to muscle fibers and sensory organs than other contractions. In fact, delayed onset muscle soreness is mainly attributed to the ECCENTRIC phase. <strong> Why is it good to damage your muscle fibers? </strong>Your body responds to this damage by repairing the damage and creating new fibers. Your muscle's sensory organs adapt and respond better to future bouts of similar exercises. So we get bigger and stronger. Just don't forget to rest, because this happens on the days off. The adaptation is pretty quick, do the same exercise after 48-72 hours, and you're not likely to have the same amount of soreness. <br />
Muscles actually absorb energy during the ECCENTRIC phase; a variety of sources estimate that they are 40% stronger than in the CONCENTRIC phase. <span style="font-size: 9pt;">To get the benefits, <strong>perform the ECCENTRIC phase completely and slowly. </strong> Most training protocols specify 2 or 3 or 4 seconds for the ECCENTRIC contraction, however, some may call for a last repetition with a 10 second ECCENTRIC contraction. Be careful trying this, use less weight, and work with a spotter - your muscles will tire more quickly and can fail unexpectedly.</span><br />
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<span style="font-size: 9pt;">Body builders often use this to continue working longer and/or harder in the ECCENTRIC phase. For example, you might have a spotter lift the weights to perform the CONCENTRIC contraction in chest press or biceps curl, and complete the ECCENTRIC contraction on your own.</span></span></td></tr>
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<tr><td align="left" colspan="1" rowspan="1"><div style="color: red; font-family: Arial, Helvetica, sans-serif; font-size: 11pt; line-height: 19px;"><strong>Breathe life into a stone, quicken a rock, and make you dance</strong></div><div> </div><div><div style="font-family: Arial, Helvetica, sans-serif; font-size: 9pt; line-height: 15px;">More and more research is showing that emphasizing ECCENTRIC exercises and movements can be helpful in rehabilitation and prevention of tendon and muscle injuries, especially chronic tendinosis that may not respond to other therapies. One advantage is that it can both <strong>lengthen and strengthen</strong> a muscle. If you're experiencing chronic tendon or muscle problems, talk to your doctor or physical therapist about an incorporating ECCENTRIC exercises into your rehab program, and I can help you transition into the gym.</div><div style="font-family: Arial, Helvetica, sans-serif; font-size: 9pt; line-height: 15px;"><br />
</div><div style="color: red; font-family: Arial, Helvetica, sans-serif; font-size: 11pt; line-height: 19px;"><strong>Use can almost change the stamp of nature</strong></div><div style="font-family: Arial, Helvetica, sans-serif; font-size: 9pt; line-height: 15px;"><br />
</div><div style="font-family: Arial, Helvetica, sans-serif; font-size: 9pt; line-height: 15px;">You may be able to prevent injuries in the first place and avoid re-injury by using ECCENTRIC exercises to <strong>"prehab"</strong> vulnerable spots. <span style="font-size: 9pt;">For example, I have several clients who are runners and athletes incorporating ECCENTRIC calf exercises into their programs to protect the achilles tendon and plantar fascia. Early intervention may help keep you from developing chronic injuries and landing in rehab in the first place. This applies across the board, from competitive athletes to those just beginning a fitness program. </span></div></div></td></tr>
</tbody></table></div><div class="blogger-post-footer">Fitness, personal training, personal trainer, weight loss, physical conditioning, flexibility, NYSC Personal Training, master trainer</div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-13611001.post-2049154465623976682012-07-26T10:49:00.005-04:002021-06-22T12:22:02.750-04:00Myths About Perspiration, Fluid Replacement Guidelines, Your Personal Hydration Program<table border="0" cellpadding="5" cellspacing="0" id="content_LETTER.BLOCK2" style="background-color: white; color: black; text-align: left;"><tbody>
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<span style="font-size: 12px;">We're on track for ta hot summer, and with everybody sweating more, many of you have asked about hydration and fluid replacement strategies.<br />
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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.</span></div>
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<span style="color: #001a81; font-family: "trebuchet ms" , "geneva"; font-size: x-small;"><strong>MYTHS ABOUT PERSPIRATION</strong></span></div>
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<strong>#1 - The More I Sweat the More Calories I Burn. FALSE. </strong> 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.<br />
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<strong>#2 - I Can Sweat The Weight Off. FALSE. </strong> -Weight loss due to sweating indicates dehydration. This weight is water that needs to be replaced, it is not the stored body fat that you really want to lose. In sports like boxing, MMA and wrestling, participants may temporarily sweat off a few pounds to make weight - but will immediately begin rehydration before the exercise event.</span></td></tr>
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<span style="color: #001a81; font-family: "trebuchet ms" , "geneva"; font-size: x-small;"><b>YOUR BODY'S HEATING AND COOLING SYSTEM </b></span></div>
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<span style="font-size: x-small;">Whether from exercise, movement or shivering, muscle activity generates heat, which your blood circulates. Your body cools itself by increasing blood flow close to the skin and through evaporation of sweat. Research has shown sweat rates range from .5 to 2 liters per hour with marked differences between individuals. The amount of sweat varies based on individual characteristics such as body weight, genetics, heat acclimatization, and conditioning, and environmental conditions such as heat, humidity, clothing and equipment. </span></div>
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<span style="font-size: x-small;"><span style="color: #336699; font-family: "trebuchet ms" , "geneva";"><strong><span style="color: #001a81;">EUHYDRATION, DEHYDRATION, HYPERHYDRATION</span> </strong></span> </span></div>
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<span style="font-size: x-small;"><strong>Euhydration</strong><span> means we're at our normal hydration level and weight, and this is the most desirable state. For most people water is about 60% of body weight when we are euhydrated. </span><strong>Dehydration</strong><span> is easily measured by calculating lost body weight before and after exercise. Ten to 14 days of training in heat will help you acclimatize and reduce risk of dehydration.</span><br />
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<li><span face=""arial" , "helvetica" , sans-serif" style="color: #3d3a3a; font-size: x-small;"><strong>Lose 2% of body weight</strong>, aerobic exercise performance and cognitive abilities are degraded. </span></li>
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<li><strong>Lose 3-5% of body weight</strong>, there is risk of heat related illness. The rate of sweat production declines and can lead to hyperthermia - overheating of the body and brain. Life-threatening exertional heatstroke occurs when body temperature exceeds 104 and internal organs begin to shut down.</li>
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<span face=""arial" , "helvetica" , sans-serif" style="color: #3d3a3a;"><span style="font-size: x-small;">Whether you're working out, running, walking, or even sitting outside in hot humid weather, every pound you lose is a sign that you've lost about a pint of water. <strong>Hyperhydration</strong>, drinking an excessive amount of water before an athletic event or exercise (more than euhydration), has not been found to improve athletic performance and is not recommended.</span></span></div>
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<span style="color: #001a81; font-family: "trebuchet ms" , "geneva"; font-size: x-small;"><b>GENERAL FLUID AND ELECTROLYTE GUIDELINES</b></span></div>
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<span style="font-size: x-small;"><strong>NSCA</strong> provides the following general guidelines for fluid and electrolyte replacement:<br />
<strong>Before exercise event:</strong> Drink 16 ounces of water two hours before; drink 8 ounces sports drink 10-20 minutes before.<br />
<strong>During exercise event:</strong> Drink a sports drink that contains 30-60 grams of electrolytes and 120-240 grams of carbohydrates per hour to prevent fuel depletion. Drink 8 ounces of fluids every 15-20 minutes.<br />
<strong>After exercise event:</strong> Drink 2-3 cups of fluid for every pound of body weight lost.<br />
Competitive athletes, marathoners and triathletes will benefit from a more personalized hydration program tailored.</span></div>
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<span style="color: #001a81; font-family: "trebuchet ms" , "geneva"; font-size: x-small;"><b>YOUR PERSONAL HYDRATION PROGRAM</b></span></div>
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<span style="font-size: x-small;"> Developing your own individualized program is actually easy. <strong>ACSM's</strong>most recent position stand on fluid replacement recommends individualized programs because our sweat rates vary.<br />
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<strong>Weigh yourself before and after exercise to determine your rate of fluid loss due to sweating, and rehydrate accordingly.</strong> If you lose a pound in a half hour, replace it with 16 ounces of fluid per half hour of exercise. This may vary depending on weather, intensity and clothing, but over time you should be able to make adjustments.<br />
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Begin to <strong>prehydrate</strong> a few hours before your exercise event, so that your stomach contents are emptied, fluids are absorbed by your body, and urine flow returns to normal. <strong>Rehydrate</strong> during the exercise event to replenish the fluids being lost. </span></div>
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<span style="color: #001a81; font-family: "trebuchet ms" , "geneva"; font-size: x-small;"><b>ELECTROLYTES, SODIUM AND HYPONATREMIA</b></span></div>
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<span style="font-size: x-small;"><span>Electrolyte and sodium depletion and replacement is more difficult to individually quantify and program because it requires blood testing. <br />
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<li style="margin-bottom: 0px; margin-top: 0px;"><span style="font-size: x-small;">Electrolyte and sodium depletion can cause muscle cramping. </span></li>
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<li style="margin-bottom: 0px; margin-top: 0px;">Profuse sweating over time can literally flush sodium out of your body; if not replaced, a dangerous condition called hyponeutremia resuts. </li>
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<span style="font-size: x-small;"><span>Most people don't need to be overly concerned with hyponatremia, but participants in extended exercises events, including marathons, triathalons and sports in hot humid weather should consider electrolyte replacement or salt tablets. The concern here is the potential for athletes to overhydrate with water. <br />
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Interestingly, <strong>ACSM</strong> has found that sodium replacement does not reduce cramping in triathletes, implying that muscle fatigue and energy replacement may be more important factors. </span><span> </span><span style="color: black;">Contact me if you have any questions or want to set up some sessions to develop your personalized program, or visit</span><span style="color: black;"> </span><a href="https://www.TrainerCary.com">TrainerCary.com</a><span style="color: black;"> for more information</span><span style="color: black;">.</span></span></div>
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<div class="blogger-post-footer">Fitness, personal training, personal trainer, weight loss, physical conditioning, flexibility, NYSC Personal Training, master trainer</div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-13611001.post-49507679539834948032012-07-12T12:00:00.000-04:002018-10-22T22:11:01.987-04:00Updated Exercise Programs and Progressions PageFind links to15 different exercise and flexibility programs, including illustrated programs and a mini self assessment, visit <a href="https://trainercary.com/exercise-programs" target="_blank">trainercary.com/exercise-programs</a>. Feel free to contact me to schedule sessions for a more detailed and customized assessment and to personalize your program to your needs, goals and fitness level.<div class="blogger-post-footer">Fitness, personal training, personal trainer, weight loss, physical conditioning, flexibility, NYSC Personal Training, master trainer</div>Unknownnoreply@blogger.com