THE BEST AND WORST ABDOMINAL EXERCISES

Researchers from the American Council on Exercise recruited 30 men and women of different fitness levels and tested the effectiveness of many different abdominal exercises and machines, using electromyography equipment to measure muscle activity .
The three best:
- Bicycles
- Captain’s Chair (Knee Raises)
- Crunches on a Stability Ball
Although crunches on a ball generated less activity in the obliques and rectus abdominus (6 pack muscle) than the top two exercises, the exercise also generated significantly less activity in the rectus femoris (a quadricep/hip flexor) – making it, arguably, the best overall exercise of the lot, the report says. The Ab Roller was proven to be virtually no more effective than the traditional crunch while the AB Rocker was shown to be up to 80 percent less effective. To read the whole report, click here.

SNACKING: WHICH FOODS ARE HEALTHY, WHICH ARE NOT

The Truth About Rice Cakes, Bagels & Snack Bars . . .
Many of the snacks we believe are good for us contain ingredients that are actually unhealthy, experts caution. Marketing is often to blame, explains Rick Hall, who teaches nutrition at Arizona State University. “They’re packaged to look healthy, sometimes almost in a devious way, but it comes down to the consumer’s lack of knowledge, too,” Hall says. To help raise your awareness, this article reveals nine snacks we often misconstrue, along with some truly healthy alternatives, click here to read it.

TOOLS FOR A HEALTHIER DIET

Here are some planning resources from the US Government

STEP 1 - Click here to Determine Your Daily Caloric Needs To take off one pound per week, you'll need to reduce calories by 500 per day. (One pound of body fat equals about 3,500 calories.) Try eating 250 calories less per day and exercising enough to burn 250 calories— like walking about 2.5 miles each day. The easiest way to cut back on calories is to watch your portion sizes.
STEP 2 - Click here to see a sample menu that provides 2000 calories a day . It gives one example of how all of the recommendations for food group and nutrient intake can be integrated into a weekly menu.

7 SLIM DOWN SECRETS

from the Fit by Friday area of iVillage.com
Here are some simple rules and lots of good free weight control information from Liz Neporent, a fitness writer who had written for the New York Times as well as other leading publications:
1. Give both eating habits and exercise top billing
2. Portion control is key
3. Walking works
4. Keep a Journal
5. Drink Up
6. Graze, don't Gorge
7. Lose the quick-fix mentality.
Read the whole article here.

FEEL BETTER. LOOK BETTER. FITNESS FOR WOMEN OVER 30.

The average life expectancy of a woman who is about 45 today is almost 82! The good news is that you have a long life ahead, and plenty of years to work on becoming the best that you can be. The bad news is if you aren't happy with your condition or appearance or have any muscle pains or problems, they are going to be with you for a long time to come.

Ashley Miller and I presented a 2 hour course to members of the Women in Policing Foundation at the New York Police Academy, addressing the needs of this important group. Feel free to contact me for information on how to schedule a presentation to your group, call 917 603 3813.

DON'T SKIP BREAKFAST TO CUT CALORIES

And don't forget that fat burns in the flame of carbohydrates!
When it comes to cutting calories, breakfast is often the first thing to go. But new research suggests that people who are successful at losing weight - and, more importantly, keeping it off - eat breakfast every day. Researchers from the Center for Human Nutrition at the University of Colorado Health Sciences Center analyzed data on nearly 3,000 people who had lost, on average, 70 pounds and kept it off for a year or more. Study subjects were enrolled in the National Weight Control Registry, an ongoing study of adults who have successfully lost 30 pounds or more. Only four percent said they never eat breakfast every day. It is not known what subjects ate for breakfast (although the study was funded by General Mills), but most followed a high- carbohydrate, low-fat diet. Researchers speculate that eating breakfast helps people manage both their hunger and food intake throughout the day.
Source: Conference of the American Society for Clinical Nutrition, February 26, 2002, San Diego, Calif.

IMPORTANT MEDICAL CHECKUP GUIDELINES

Regular checkups and age appropriate screenings can help to improve your health and extend your life and those of your loved ones. Get the info on what to check for and when -for both men and women - in this booklet from the Men's Health Network.

REDUCE WAIST SIZE TO REDUCE DIABETES, HEART DISEASE RISKS, CANCER

Summaries from 2 important articles

It probably won't shock you to learn that larger waists mean greater heart disease risk. Where the extra pounds lie may make a difference. Larger waists, or an "apple" shape, indicate abdominal fat. Fat around the hips and thighs is often described as a "pear" shape. Studies have linked abdominal fat to more health problems, including increased risk of diabetes and breast cancer. Now, scientists have pinpointed the exact numbers to watch out for: Men: 35 or below, Women: 33 or below. Read more here.

A man's waist size seems to be a strong indicator of adult onset diabetes risk. Johns Hopkins scientists reviewed data from 27,270 men tracked over 13 years Compared to those with the smallest waists, 29-34 inches, men with larger waist sizes were at least twice as likely to have diabetes. Those with the largest waist size -- 40 inches and above -- were up to 12 times more likely to have Type 2 (adult onset) diabetes, the kind associated with obesity. Read more here.

THE WRONG DIETARY HABITS CAN SABOTAGE YOUR FITNESS ROUTINE

TOP 10 NUTRITION MISTAKES MADE BY ACTIVE PEOPLE
While exercise is an important component of any wellness program, it's only part of the equation. What you eat, how much you eat and when you eat it are critical to overall health, and especially important to get the most out of any fitness regimen.

1. EATING TOO MUCH PROTEIN AND NOT ENOUGH CARBOHYDRATES. Our muscles' endurance and performance comes from the glycogen in carbohydrates.
2. SKIPPING BREAKFAST.
3. NOT EATING BEFORE A WORKOUT
4. WAITING TOO LONG AFTER EXERCISE TO EAT. For optimal recovery, it's best to eat 30 minutes to two hours after exercise.
5. REPLACING MEALS WITH ENERGY BARS OR REPLACEMENT DRINKS. Reach for real food first.
6. TRUSTING THE ACCURACY OF DIETARY SUPPLEMENT LABELS AND CLAIMS. "The FDA doesn't regulate any of the supplements so it's the Wild West out there in health food stores. "
7. NOT CONSUMING THE RIGHT AMOUNT OF CALORIES FOR THE AMOUNT OF ACTIVITY YOU DO. Your calorie intake should be sufficient to support your active lifestyle, but not so abundant that weight control becomes a challenge.
8. BELIEVING THAT EXERCISE MEANS YOU CAN EAT WHATEVER YOU WANT.
9. NOT DRINKING THE RIGHT AMOUNT OF FLUIDS. Dehydration can be a serious problem, especially during warm humid weather.
10. JUMPING ON THE LATEST DIET CRAZE IN SEARCH OF THAT ELUSIVE "EDGE."

Read about it here.

SUPERSET CIRCUIT TRAINING: THE NEW YORK STYLE WORKOUT

SUPERSET CIRCUIT TRAINING: THE NEW YORK STYLE WORKOUT
by Cary Raffle
Pro Trainer, New York Sports Clubs, NASM Certified Personal Trainer
Copyright ©2005 Cary Raffle

We want results. We don’t have much time. And we want value. That’s why circuit training with supersets is working for my clients and me.

Circuit training involves a series of different exercises done one after another, with a brief rest period in between, like XPRESSline® at New York Sports Clubs. Circuit training is popular because it efficiently uses time, and can burn more calories than other workouts because there is limited rest. The National Academy of Sports Medicine says that circuit training is ideal for individuals trying to alter their body composition. The increased activity level and volume can help you to lose weight faster.

A superset combines sets of two or more different exercises, often for the same muscle group, with no pause to rest in between. By combining two exercises for the same muscle group into a superset, such as a chest press followed by pectoral flies, it is possible to work the muscles longer and harder before tiring or risking injury, compared to a single exercise.

NASM recommends a superset of a more stable exercise followed by a less stable exercise, such as bench press and push up, to increase stabilization endurance, muscle growth (hypertrophy), and strength. NASM recommends supersetting a strength and power exercise, for example a hack squat followed by an explosive jump squat, to train for increased power.

Other variations of the superset include compound sets and peripheral heart action. In compound sets, opposing muscle groups, such as biceps/triceps, chest/back or hamstrings/quadriceps, are worked without rest in between. The muscle recovers as the opposing muscle is being worked. Peripheral heart action combines an upper and lower body exercise, such as shoulder or chest and legs. It is recommended for individuals with cardiovascular problems, but can be beneficial to all.

Superset-circuit training combines these into an intense almost non-stop workout that maximizes the value of your training sessions. It is a technique that can be used by most people, depending on their goals, ranging from beginners to the experienced and conditioned. At NYSC, I have incorporated it into sessions on XPRESSline, and used it with my most conditioned clients. Superset-circuit training can allow you to do a higher volume of training in a shorter period of time, and burn more calories per hour than most traditional work-outs.

To build a workout or program using Superset-Circuit Training, the workout is broken into a series of mini circuits consisting of exercises that are appropriate to the individual’s goals and fitness levels. Often, the specifics will be pre-determined by the location of desired equipment within the exercise facility.

Superset-Circuit Training can be strenuous, so it is important to be mindful of the heart rate, especially among beginners. Some will approach their cardio training zone in the circuit. Use a heart rate monitor or rate of perceived exertion (i.e., if you feel really winded or tired it is time to rest), take breaks when needed since they do not occur naturally.

The charts below illustrate some simple mini-circuits that can be incorporated into programs at varying fitness levels.

1) Increased Shoulder Muscle and Leg Power
EXERCISE/# REPS x # SETS
Lateral Raise/8-10 x 3
Hack Squat/15 x 3
Jump Squat/20 x 3

2) Endurance & Stabilization Strength,General Conditioning
EXERCISE/# REPS x # SETS
Bench Press/12-15 x 2
Pectoral Fly on Ball/12-15 x 2
Lunge w/dumbells/20 x 2

3) General Conditioning, Muscle Growth (Hypertrophy)
EXERCISE/# REPS x # SETS
Cable Bicep Curl/8-15 x 3
Cable Tricep Pull/8-15 x 3
Lunge w/dumbells (optional)/20 x 2

4) General Conditioning, Muscle Growth (Hypertrophy), Weight Loss
EXERCISE/# REPS x # SETS
Leg Extension (Quadricep)/15 x 2
Hamstring Curl/15 x 2
Step Ups w/Bicep Curl or Lateral Raise/20 x 2

For more information please contact: Cary Raffle 917.603.3813