Success with Strength Training

Strength training is the most effective way to turn your body into a fat burning machine and stay in great shape! It is the most productive form of exercise there is! In order to be successful with strength training there are some basic principles that must be followed if you want to receive the many benefits which strength training has to offer! The three most critical factors are progressive overload, intensity, and recovery.

Progressive overload simply means that you must force your muscles to work harder each time. That means you can’t use the same weight every workout, regardless of how many sets or reps you do. The best way to do this is by attempting to increase the resistance / weight used and, or increase the number of repetitions performed at each workout.

strength training
Intensity is also very important. You must force your body to increase its strength. For example, if you typically do 3 sets of 10 reps on the leg press at 115 pounds, and your legs are capable of doing 16 reps, why is your body going to make any improvements? Your body will only add muscle if you force it to work at a higher level than it is used to. The most effective way to overload your muscles is to perform one or two sets per exercise, and continue each set to muscular failure. That means continuing each set until no more repetitions are possible. Challenge yourself!

Once you have overloaded the target muscle group you must then allow for proper recovery and over compensation. This means you must rest long enough to allow for recovery of the targeted muscle group, the nervous system, refill glycogen stores (Energy stored within your muscles), and also allow enough time for the muscles to make improvements or increases. This process takes time. Generally, it takes between 2-7 days to recover from a strength workout! The harder you work the longer it takes your body to repair. Don’t short-circuit your progress by strength training too often!

Basic Guidelines for Successful Strength Training

Strength train no more than three times per week!

Perform 1-2 sets per exercise!
Choose 1-2 exercises for small muscle groups and 2-3 for large muscle groups. (ex. 2-3 exercises for legs, back, chest, and 1-2 for arms, shoulders, etc.)
Choose no more than 8-10 exercises and work hard on them! . Always keep a record of all workouts! . Take each set to failure or fatigue!
Perform each exercise SLOWL V! Force the muscle to do the work — NOT momentum!
As soon as you see a slow down in progress it’s time to make a change to your program!

Below are some sample workouts and frequently asked questions regarding strength training.
Full-body Workout 1-2 x per week (approx. 30-40 mins.)
Lat pull-down 2 sets Chest press 2 sets Leg press 2 sets
Lateral raise 1 set Bicep curl 1 set
Triceps pushdown 1 set Leg curl 1 set
Leg extension 1 set

Upper / Lower Split
2-3 x per week (approx. 25-40 mins)

A. Upper
Seated row 2 sets
Shoulder press 2 sets
Lat pull-down 1 set
Pectoral fly 1 set
Lateral raise 1 set
Bicep curl 1 set
Triceps pushdown 1 set

B. Lower
Leg curl 2 sets
Glute machine 1 set
Leg press 2 sets
Leg extension 1 set

 

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Nutrition For The Elderly

Healthy eating and nutrition for the elderly is greatly impacted by several factors, one of them
being a change in body composition. During the later years in life, the body will lose bone and
muscle and gain fat because the hormones aren’t very active anymore.

There are many factors which hinder an elderly person’s health. The information below will help you to lead a healthy life – no matter how old you may be.

elderly

Water

Water in the body decreases with age, so many older folks will become dehydrated very easily. Sometimes they won’t feel thirsty, while other times it’s too much work to pour a glass a water. With this in mind, it’s recommended that they drink at least 1 ounce of water for every 2.2 pounds of weight.

Protein

At this stage in life, protein is very important. Protein is needed to support a healthy immune
system and prevent the wasting of muscle. Since energy needs are less, older folks should eat high
quality protein such as eggs, lean meats, poultry, and fish.

Carbs and fiber

Carbohydrates are the main source of energy for the entire body. You can find carbs in bread,
cereals, pasta, and other grain products. A diet that’s high in fiber and water will help to
prevent constipation as well.

Fat

Fat intake for the elderly should be limited, not eliminated. You can limit fat by choosing lean meats,
low fat dairy products, and food preparation methods that don’t include frying.

Iron

For the elderly, iron deficiency can be seen with those who aren’t eating much. Good sources for
iron include lean red meats or breakfast cereals.

Zinc

Zinc intake is normally with the elderly, and to make matters worse, it’s not absorbed very well
either. Meat, poultry, and fish should be a part of your diet to help you meet the requirements for
zinc.

Calcium

Calcium is one ingredient that most elderly folks simply aren’t getting enough of. Most believe
that milk upsets their stomach, and therefore they will avoid it. They should be getting around 1,500
mg of calcium a day, and nonfat powdered milk can be used in recipes as a substitute for milk. Other foods such as yogurt, low fat cheese, and broccoli can also help you meet the requirements for calcium.

Vitamin B12

In order to absorb the benefits of B12, the intrinsic factor must be produced by the stomach. Most elderly people suffer from a deficiency in B12 because they have a condition known as atrophic gastritis. This condition causes inflammation of the stomach, bacterial overgrowth, and the intrinsic factor. Without the intrinsic factor, this vitamin can be absorbed.

Each one of the above nutrients are needed to keep an aged body in good health. Elderly individuals
should try to stay active and strive for a well balanced diet. Even though the aged body isn’t the
same as it used to be, proper care and the right nutrients can help the elderly enjoy a healthy and
long life.

 

elderly
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Certification and Function of Athletic Trainers

We have all heard of athletic trainers, but what exactly do they do? An athletic trainer is a trained health care professional whose goal is to prevent and treat injuries. An athletic trainer is not a personal trainer and they are not the person that pushes you past your comfort level. For a person to develop a fulfilling, long-term career as an athletic trainer, they are required to bachelor’s degree in medical sciences. While a bachelor’s degree as a minimum requirement, many athletic trainers hold a master’s or even a doctoral degree in health sciences.

Upon completing their degree program, at least forty-six states have a requirement for students to pass a rigorous examination to obtain certification. This certification allows them to obtain a license to perform the work duties of an athletic trainer in the state they reside in.

athletic trainer
After obtaining their license, they must continue to take classes in medical related topics if they wish to keep their license active. In total, an athletic trainer must have at least 80 hours of continuing education credits every three calendar years in order to keep their certification active.
An athletic trainer will need to work under the supervision of a doctor of medicine, and in combination with other health care professionals, and even sports teams. The purpose of an athletic trainer is to help athletes use their bodies in a way, that prevents illnesses. When injuries do happen, the athletic trainer is tasked with the duty of evaluating the injury during games or practices, sometimes with minimal resources. Once the injury is identified and treated, the athletic trainer will work with the player to rehabilitate them and prevent further injury.

Athletic trainers can work in a large variety of settings. The most effective place one can find a career is in a public or private school setting. The American Medical Association (AMA) recommends that every elementary, middle, and high school with a sports team have an athletic trainer on staff.

Another place athletic trainers find work is at a college or university. They work as part of the athletic staff, usually as an athletic trainer and a teacher.

Sports teams also hire athletic trainers for education and treatment purposes. However, professional sports team positions are limited, and the work is seasonal. Therefore, they usually call the same athletic trainer back in year after year because their players are used to working with them, and they have built a strong rapport with players.

Athletic trainers may also find employment at a sports focused clinic. In these settings, the trainer will have a chance to work with a wide range of patients with diverse backgrounds. Many schools use these clinics as outreach programs to attend games and educate students on injuries as the season progresses.

Athletic trainers may also find a valuable position in the military to help train personnel coming in. They can also be involved in rehabilitating soldiers after various injuries, and getting them back to their everyday responsibilities.

The outlook for an athletic trainer is very bright. The career is expected to grow exponentially over the next several years. This is in response to the increasing need for preventative health care, and the increasing percentage of aging population.

An athletic trainer is considered to be an important person in any health care team. Technology is constantly changing which makes the need for athletic trainers who are capable of utilizing it more urgent.

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