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The Benefits of Home Exercise

We all would like to lose weight and get in shape with a minimal effort. That's how the fitness informercial makes billions per year, promising miraculous results without breaking a sweat. If you are not fooled by their claims then you know you have to work at getting in shape and losing unwanted pounds. So where do you go for a challenging workout? If you are into walking and running, during the temperate seasons you can get your cardio exercise in the great outdoors.

But to get a total workout that is not limited to moderate weather, you will need to either join a gym or equip your home with fitness equipment. The major advantage of a home gym is convenience. And it is convenience that can result in a more focused exercise regimen. Home gyms are growing in popularity. In 2000 over $6.7 billion was spent on home fitness equipment. Granted health clubs have the advantage of working out with other like-minded individuals. And if you are the type of person that needs inspiration from others, the health club provides that environment. Of course, for singles it is a great place to meet the opposite sex.

The disadvantages are time wasted driving to the health club, waiting in line to use equipment and costly membership fees. I personally like to work out first thing in the morning. My time is limited due to my work schedule. The extra time required to drive to a health club would deter regular workouts. Exercise for me is not a social activity. I want to burn as many calories and strengthen as many muscles in as little time as possible. In my case exercising at home is more practical.

Designing a Home Gym

If you decide that working out at home makes the most sense, the first consideration will be the location. You may choose the basement. But if it is dark and damp, this is not an inspiring environment. Another consideration is an extra bedroom or part of a family room or den. You want an inviting location that is well ventilated and provides sufficient light. For those that like to keep up with the latest news or the soaps, a room with a television would be appropriate.

If lack of space is a consideration, there is fitness equipment like folding treadmill or compact home gyms that minimize required space.

Selecting the Proper Equipment

In determining what fitness equipment to purchase, you need to define your goals and consider the type of exercise machines that can help you reach those goals. Numerous homes are littered with unused exercise equipment that substitutes for clothes hangers. Too often people buy informercials equipment that is that latest fad. They discover that the exercise bores them, and that the equipment is poorly built and does not deliver on the promises.

Another common mistake is buying cheap equipment that provides an unsatisfactory workout and frequently requires repair. This is particularly true when purchasing a treadmill. A cheap treadmill is unstable, noisy and can be a shock to your joints. There are tips on buying various types of fitness equipment:

Treadmills

For walkers and runners a treadmill is a logical choice. And the good news is the recent models are built for endurance and a pleasurable cardio experience. A Treadmill is the most efficient equipment to burn calories and lose weight, that is why they are the most popular.

You'll want a treadmill with a motor that is continuous duty with a rating of at least 2.0 HP. Continuous duty motors give you constant maximum power. Non continuous motors are unable to run smoothly for an extended period of time.

Select a treadmill that accommodates your stride with an adequate length and width. The deck should be at least 18" x 53". If you are a runner and tall, you may want to consider a "stretch" model. The deck should have a reasonable amount of cushion for minimal impact on your feet, ankles and knees. Several manufacturers offer extra thick cushioned treadmills as an option.

For variety you'll want a treadmill with incline control and computerized programming. Incline control simulates an uphill climb, while the electronics can be programmed to create a diversity of running or walking experiences.

Home Gyms

Multi-station home gyms provide health club quality strength training in the comfort of your home. Depending on the model you can get over 50 exercises. A home gym offers a complete strength building workout for the entire body. And as the name implies, multi-station home gyms allow for more then one person to workout at once. Look for equipment that has a natural resistance feel. The quality of the cables and pulleys will make the difference and will guarantee longevity. That smooth feel is usually lacking on so-called home gyms that rely on bands or bows rather then actual weight racks. In addition, you want a gym that has ergonomic features. The shape and location of pad, pop pin and pivot point should feel natural.

Elliptical Trainers

Elliptical trainers offer a no-impact workout that exercises numerous muscle groups. This is achieved through the dual cross-trainer arms combined with the foot pedals. Elliptical trainers provide the following advantages:

Time Efficiency - The dual action of arms and legs optimizes energy expenditure. Requires less time to achieve more results.

• Weight Bearing Exercise - Builds bone density and burns calories more efficiently. Inhibits the onset of osteoporosis.

• No Impact - Safe for joints. Ideal workout for people with back, knee, hips and joint problems.

• Low Maintenance - Less impact means less wear and tear.

• Small Footprint - Does not take up valuable floor space.

As with treadmills, elliptical trainers vary from K-mart specials to health club quality. It is important to find a motorized machine that has a natural stride and is built to last. This is a just a short list of potential home fitness equipment. It can be supplemented with staionary bikes, free weight, steppers, aerobic videos, rowing machine and countless other products. Determine your goals (lose weight, build strength, etc.), then narrow your search to the appropriate equipment. The selection needs to be based on what will work for you, not what will be the best for hanging laundry.

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Get in Shape with an Elliptical Trainer

Since bursting on the fitness scene five years ago, millions of elliptical trainers have been installed in health clubs and homes. Elliptical cross-trainers are the only real breakthrough aerobic product of the past few years," says Gregory Florez, spokesman for the American Council on Exercise (ACE). "They are absolutely not a gimmick." According to the American Sports Data, Inc., "the elliptical motion trainer, continued to grow in popularity, with 6.2 million users in 2000, up from 2.4 million when first measured in 1997." Elliptical trainers combine the natural stride treadmill and the simplicity of a stair climber. On an Elliptical trainer, you stand comfortably in an upright position while holding onto the machine's handrails and striding in either a forward or reverse motion. What makes a trainer unique is the ability to offer a weight bearing workout that puts minimal stress on the joints. Your feet never leave the pedals of an elliptical trainer, thereby eliminating any impact in your workout. Whether you go forward or reverse, and regardless of the level of resistance, there is a reduced risk of injury from overusing any one-muscle group. Weight bearing exercises like running, hiking and aerobics benefits the body in ways that non-weight bearing exercises like rowing and cycling cannot. Weight resistant workouts build bone density and burn calories more efficiently. For individuals trying to burn calories and trim down, the weight-bearing arm/leg exercise optimizes energy expenditure during self-selected exercise of moderate intensity in overweight subjects. In recent studies it was concluded that energy expenditure among overweight subjects was higher on the elliptical machine than a treadmill, or leg cycles with and without upper body motion. For overweight individuals who are initiating a regular exercise program to decrease excess body fat, they will find that elliptical treadmills optimize energy expenditure.

Elliptical Motion

The low impact, intensive cardiovascular workout of an elliptical trainer is achieved through smooth and natural motion. The fluid, non-jarring motion makes the elliptical trainer ideal for anyone with back, knee, hips and joint problems. The dual action machines utilize both the legs and arm in providing a full upper and lower body workout. Motion studies over the last decade show that the human foot moves through an elliptical pattern as we walk, run or jog. Fitness products that imitate and support this motion are the fastest growing new category of cardiovascular equipment.

With scarce time, a major factor in people's daily lives, total body exercise can be truly beneficial. A total body exercise machine meets three goals that are most desired - weight loss, time efficiency, and motivation. Total Body Exercise involves more muscle mass in an aerobic exercise activity. For the average person, the larger the muscle mass involved in exercise, the more effective that exercise is for improving fat mobilization, burning calories and building muscle endurance in an efficient period of time, and at a reduced perceived rate of exertion. The upper and lower body workout of a trainer utilizes the quadriceps. hamstrings, glutes, chest, back, triceps and biceps.

Elliptical Technology

Within the fitness industry, "Elliptical Technology" has become the generic name for devices that incorporate the various linkages/mechanisms in an effort to create a preferred pattern of movement for a pair of foot pedals. The shape of this preferred movement is intended to mimic the natural path of the ankle, knee and hip joints experience during locomotion - walking, striding, jogging and/or running.

In its most rudimentary form, Elliptical Technology consists of a crank arm (similar to the crank of a bicycle) that revolves around an axis at one end and that is attached to a bar at the other. The opposite end of the bar moves in a reciprocating, linear pattern when the crank rotates. Since one end of the bar rotates in a circular pattern while the other moves linearly, points between the two ends of the bar move in elliptical patterns. The points of the bar closest to the crank move in wider, more circular ellipses (closest to a circle) and the points closest to the other end move in thinner, flatter ellipses (closer to a straight line). The most obvious advantage of Elliptical Technology is the lack of impact to the lower limbs and back. Unlike a treadmill in which the foot of the user is continuously lifted off of the running surface, striking that surface upon the return, the foot and foot pedal of an elliptical machine are in constant contact. Effectively eliminating impact. Impact force is also felt on stair stepper devices. Although the foot often remains in contact with the foot pedal when such devices are used, the foot pedal undergoes a virtually instantaneous direction reversal. Essentially, the foot pedal is moving in one direction, must stop and then is pushed in the opposite direction. The force required to reverse the movement of the mechanism results in "impact" to the joints of the lower body. The mechanism incorporated in an elliptical machine moves in a smooth, continuous motion and does not suffer the effects of direction reversal. The exercise experienced on elliptical machines is weight bearing (versus exercise bikes) which has ramification in the inhibition of the onset of osteoporosis.

In addition, although cycling is a well-recognized and safe tool to improve cardiovascular conditioning, the elliptical modality is a more functional pattern of movement. Since ellipticals simulate a natural walking pattern, they easily lend themselves to an upper body component of exercise. Many other devices, either due to their mechanical structure (treadmills) or the pattern (cycling) do not readily adapt to a total body configuration.

The various manufacturers of elliptical machines have developed many iterations of this basic technology. As a result, the field is full of machines that have a different "feel" - the articulation of the ankle, knee and hip is different. The true nature of Elliptical Technology has been somewhat obscured by the preponderance of these questionable devices. Many lack the design and mechanism to duplicate a fluid, natural motion. As with all forms of exercise equipment, there are cheap versions that offer negligible physical benefits.

Due to the natural motion, combined with an upper and lower body workout, quality elliptical trainers will continue to grow in popularity and their sales will substantially increase. They appeal to a population that is increasingly overweight and looking for an optimum workout for burning fat and calories. Elliptical trainers also appeal to an aging population that seeks a total body workout, minus the impact.

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Why Yoga for Stress Relief?

Life can be stressful. For starters, there's your busy schedule — waking up super early for school, studying late at night for tests, juggling sports practice, homework, and meals. It's a lot to balance! Everyday issues can add emotional stress, too — counseling a friend through a breakup, regretting a disagreement with a parent, weighing an important decision, or stressing over whether you'll make final cuts for the varsity team. With lots on your mind, it's easy to feel stressed.

There are many different ways to cope with stress. Talking with friends, exercising, and seeing a school counselor are just a few. Yoga can help reduce stress because it promotes relaxation, which is the natural opposite of stress. Yoga can benefit three aspects of ourselves that are often affected by stress: our body, mind, and breathing. You don't have to wait to feel stressed out to do yoga, and you shouldn't! People who do a little bit of yoga each day often find they're better able to handle things when life gets a little crazy. Practicing yoga builds your ability to calm, focus, balance, and relax yourself.

Yoga Is More Than Just Stretching- Lots of people think of yoga as stretching or twisting the body into various impossible-looking pretzel shapes. But yoga is easier than it looks. There are simple poses as well as complicated ones, so there's something for every ability. Yoga requires no special equipment, so you can do it almost anywhere. Yoga poses are good exercise and can help loosen up the tense muscles in your body. The areas of the body that tend to carry the most stress are the neck, shoulders, and back. But other parts of the body (like the face, jaw, fingers, or wrists) also can benefit from simple yoga stretches. Yoga is so much more than just physical exercise, though. The key to getting the best out of each pose is to focus not only on your body, but also on your mind and breathing.

Getting the Most Out of Yoga- When you're in a yoga pose, think about how you can unite your body, mind, and breathing. Even a simple pose like mountain pose is a stress reliever when you focus on keeping your breathing slow and even, and visualize yourself as firm and steady as a mountain. Stay 'in the moment.' When we're under stress, we're often thinking about what we need to do in the future ("I have to cram for that test") or what we could have done better in the past ("I wish I hadn't said that!"). Instead of letting your thoughts wander as you do yoga, think about what your body and breath are doing in this moment. Notice how a particular muscle or area of the body feels. Focus on breathing in slowly as your body stretches tall, and breathing out slowly as you curl up. Being in the moment like this helps you build your ability to focus and concentrate, which helps in all aspects of life.

Use your breathing when things get difficult. When a yoga pose feels challenging, imagine sending your breath to the area in your body that feels stiff or tight. Does it help? You can use this skill in the rest of your life, too. Whenever something challenges you — a tough homework problem, an argument with a parent — try to focus on your breathing. You may be surprised by how much better you deal with the situation.

When to Try Yoga Try taking a weekly yoga class or using a yoga DVD to help you learn some yoga poses. There are classes as well as yoga DVDs created especially for teens. You can also incorporate mini-bits of yoga into your daily life to help you manage stressful moments. Here are some ideas:

• Before a test. Do easy neck and shoulder rolls right at your desk to relieve tense muscles in your neck, shoulders, and back. Also try squeezing and relaxing your fingers and hands. These exercises can take as little as 30 seconds, and can be repeated as often as you need!

• While studying. Try a few simple yoga moves to help relax any areas that may have become tense while studying. Neck and shoulder rolls can release tension in your back and shoulders. Forward folds and twists will relieve lower back strain. Give your face a mini-massage to help loosen up a tense jaw. Balancing poses, like tree pose, can help focus your energy so you can concentrate on what you need to do!

• Before bed. Do a few yoga stretches before bed to help you relax — especially if you have a lot on your mind. Poses where you fold forward, like child's pose, tend to be calming. They allow you to tune out the rest of the world and feel quiet and peaceful. Stay in a forward fold for 3 or 4 full, slowing breaths, and allow your body and mind to relax.

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P90X-Are these workouts for everybody?

Revolutionary, Get Absolutely Ripped in 90 Days, Dig Deep—You don’t have to be a fitness enthusiast to have heard the promises behind such popular home exercise workout programs such as P90X™. But do these intense workouts deliver on their promises? Are they safe and effective, even for beginners? Wondering if any of these workouts are right for you? If you’ve asked yourself any of these questions, this article is for you.

You’ll Be in the Best Shape of Your Life In Six Weeks—Really?

Before you open your wallet to buy one of the three home exercise workout programs above, let alone acquire accompanying equipment or supplements, here’s the candid truth: The hard bodies you see in the company’s infomercials and marketing materials are often fitness models, not average consumers whose physiques transformed rapidly. Contrary to many testimonials in the infomercials, most people simply cannot gain significant muscle, nor achieve a desirable toned physique in 60 to 90 days after beginning a workout program. Some genetically blessed individuals may see an increase in muscle size and mass after four to six weeks of starting an exercise program, but research has shown that most of us need to exercise consistently, and up to a year, to gain even 2 pounds to 4.5 pounds of muscle mass. That said, all three workout programs certainly have merit in helping even new exercisers reach a higher fitness level, improve their overall health and shed a few or more extra pounds along the way.

However, if you’re male and aged 45 or older or female aged 55 or older and have not exercised consistently in the last six months, it’s advised to see your doctor first before embarking on any exercise program. A recent extensive study of P90X by ACE’s Exercise Physiologist Fabio Comana, suggests that the P90X program, is safe and effective for most consumers but less appropriate for average exercisers. Below you’ll find an overview with pros and cons to help you decide, if this extreme workout program is for you.

P90X- Analysis

If you’re looking for variety, a way to improve your overall fitness and strength, and an engaging, at times comical instructor, Beachbody’s P90X is your pick. At the price tag of $119.85 (plus shipping and handling) for a 90-day program packaged into 13 DVDs, P90X is competitively priced. The program is divided into 3 training blocks and very diverse, keeping you motivated and engaged.

Con: Significant Upfront Investment

On the downside, P90X requires a significant, upfront investment in equipment that can be easily overlooked. The required multiple sizes of dumbbells, pull-up bars and yoga blocks are all sold separately on . The same goes for P90X’s extensive supplement line for their nutrition plan. After making the equipment investment, you’ll have enough toys to vary up your routine at home. But if you’re a professional looking for a portable workout, note that P90X doesn’t travel well.

Pro: Caters to Novice and Advanced Exercisers

Many people believe that Tony Horton’s charisma is integral to P90X’s success.

Novice exercisers likely find Horton’s comic relief disarming and non-threatening. Horton’s knowledge in exercise science allows any participant, regardless of his or her fitness level, to progress safely and effectively. Advanced exercisers will appreciate Horton’s more challenging exercise modifications, including higher number of repetitions and longer duration. However, if at any time, you’re struggling to keep up with the number of repetitions or duration of the workout, it’s best to take a step back, slow down and even rest. Good form tends to deteriorate with fatigue. It’s always better to focus on quality rather than quantity. Trying to keep up when your body simply isn’t ready makes for a less enjoyable workout experience and can even lead to injuries.

Con: The P90X Diet Plan

In addition to the exercises, P90X also contains a three-phase nutrition plan (about 30 days each) that aims to help you lose weight. Most of the plan’s recommendations, however, do not meet current government guidelines. Therefore, ACE recommends following the USDA Dietary Guidelines instead. If you have a strong desire to follow the P90X diet plan, consider consulting a registered dietician first.

Good Health = Eating Healthy and Being Active!

In sum, P90X offers healthy consumers, who prefer working out in the comfort of their homes, the opportunity to do just that in a safe, fun and effective manner. Don’t feel like you need to start full-force right away. If you do too much too soon, you risk muscle soreness, or worse, injury, which takes the fun out of exercising or leads to disappointment. It’s much better to start slowly, perhaps taking one week or two weeks to acclimate to the program where you aim to complete three sessions in week one and four sessions in week two. Feel free to challenge yourself a little, even in the first two weeks of starting a program, but know your limits. Don’t try to complete every set or duration of the set and consider taking longer rest intervals, if needed, by pressing pause on your DVD player. Try to keep a mental note of how long it takes you to recover from each workout session and in time, as you gain more fitness, you’ll be able to recover quicker and feel less fatigued completing a set and will be able to perform more repetitions. Remember: Any consistent exercise program will reap you the desired positive results of gaining muscle mass and higher fitness. Committing to regular exercise combined with a healthy diet will put you on the path to lifelong active, healthy living. The earlier you start, the sooner you’ll get there; and it’s never too late to get started. If P90X can get you on track to exercise regularly and start eating better, you’re on your way. Consider the many health benefits of starting an exercise program: You’ll feel energized, will sleep better, feel less stressed and improve your overall mood and get toned and lose weight along the way.

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Are the calorie counts on exercise machines accurate?

Probably not, as the reality is each manufacturer uses their own patented algorithms that take into account the workload and duration of the exercise. Some equipment manufacturers do research to validate these formulas on a number of subjects. The higher-end the machine, the more likely it is to use a validated formula. A newer version of the same machine might even have a different formula in an attempt to improve its accuracy (if you have an older model and want to make sure you’re using the most updated formula, you can call the manufacturer who might be able to walk you through the upgrade over the phone).

Some formulas are based on the principle that during exercise, heart rate has a linear relationship with oxygen consumption, which can be easily converted to determine the number of calories burned. However, heart rate is influenced by a number of things such as temperature, body position, food intake, muscle groups exercised, some medications, and whether the exercise is continuous or intermittent. Ellipticals usually use a formula for walking but may be set up on a formula for biking. This discrepancy often throws off the measurements from one elliptical to another. Treadmills have been around longer and therefore these algorithms have been validated on more subjects, so they’re more likely to be accurate. Ellipticals tend to err on the high side and can be as much as 20-30% off. Some manufacturers claim that their machines burn more calories than treadmills due to the involvement of the upper body. It is true that the more muscle mass that’s involved, the higher the oxygen requirement and the caloric burn—up to a point. There is a limit to the body’s ability to deliver oxygen. Combining upper and lower body exercise may exceed the body’s ability to pump blood to the working muscles so the oxygen consumption may actually be lower than using the lower body alone. And adding the arm movement to an exercise may make it feel more difficult so it can’t be sustained as long, meaning fewer calories are burned. Running uphill on a treadmill is going to produce the highest amount of oxygen consumption for most people.

Manufacturers who claim that their equipment burns more calories per minute aren’t giving you the full story. Their unscientific “studies” may have used a very easy speed on the treadmill and a high setting on their piece of equipment. This “research” probably won’t be found in a reputable, peer-reviewed scientific journal if it’s found at all. Aside from workload and duration, there are other variables that affect the caloric expenditure that aren’t accounted for in these algorithms. For example, body size will make a difference. A larger person will burn more calories per minute on a given exercise at the same intensity because they have a bigger mass to move. Also, the speed at which walking becomes running varies from person to person depending on body size, leg length, stride length and normal walking pace. Speeds between 3.7 and 5.0 mph on a treadmill fall around this threshold where walking becomes running, so caloric expenditure is difficult to predict in this range.

Body fat percentage and fitness level can also make a difference. A person with a greater percentage of lean muscle mass will burn more calories at a given intensity. The person’s fitness level is also a factor as beginners are less efficient and therefore will burn more calories doing the same exercise than someone who does it regularly. The type of exercise has an effect because these formulas work better for steady-state submaximal exercise than they do for interval-type workouts or high-intensity (anaerobic) exercise. Also, if the user holds the handrails of a machine the caloric expenditure will be greatly overestimated since this reduces the actual work being performed.

So even if the readings are not exactly accurate, they are reasonable approximations that can be used as a general guideline to estimate your caloric burn. They can be useful in comparing your workouts over time using the same piece of equipment. To increase your caloric expenditure, progressively increase the duration of your exercise, increase the speed or intensity, and vary the type of cardio equipment that you use.

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Is it better to do my cardio workout before or after my strength training exercises?

Your primary workout goal will dictate whether you do your cardio workout before or after your strength exercises, so you should decide which component of fitness is most important- developing cardiorespiratory endurance or building muscular strength.  For most people whose workouts are not designed for maximal muscular gains and athleticism, it is a matter of personal preference whether you do the cardio workout first or last.  Here are some things to consider when deciding what is right for you.

 

If your primary focus is developing cardiovascular endurance, do your cardio workout first.  There are many schools of thought about the effects of strength training on cardio endurance performance- some people advocate strength training before the cardio workout, and some people prefer doing the strength component after the cardio workout. While there is research to support both thought processes, for the general cardio enthusiast (non-competitive athlete) who wants to be able to do a long-term, sustained cardio workout (30 – 60 minutes) with ease and comfort, it may be best to perform the cardio workout when the muscles are fresh—before your strength workout. 

It is important to develop the energy and neuromuscular systems necessary for endurance activities.  An appropriate strength workout for an endurance athlete would be to develop muscular endurance first and then progress into a light strength program working all the major muscles with multi-joint, functional movement patterns that are more specific to the needs of the endurance activity (walking, jogging, running, biking, hiking, etc).

 

If you are working for strength gains, it is best to do your strength workout before your cardio workout.  This allows the muscles optimal energy to complete the workout at maximal ability.  If you did your cardio workout first, there would be an element of muscular fatigue present when going in to the strength workout; you want the muscles to be as fresh as possible to be able to exert maximal or near-maximal efforts.  Performing the cardio workout immediately after the strength workout can help enhance recovery by supplying the muscles with more oxygen and nutrients, while also removing muscular waste products accumulated during strength training. As long as you keep the cardio workout at a low to moderate intensity level, it will help keep the muscles from getting too sore during your workout, and allow for improvements in cardiorespiratory fitness while facilitating muscle recovery following the intense strength training workout.

 

Regardless of whether you do your cardio endurance or strength training workout first, it is always important to perform a 10-minute warm-up to prepare your muscles and joints for the stress of the workout.  This can be done by performing some type of mild cardio exercises (walking briskly while pumping the arms or cycling on a stationary bike and taking the arms through full range movement patterns) or dynamic movements such as calisthenics. 

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What causes muscle soreness and how is it best relieved?

There are two types of exercise-related muscle soreness. Immediate muscle soreness quickly dissipates and is the pain you feel during, or immediately after, exercise. Delayed muscle soreness signals a natural adaptive process that the body initiates following intense exercise. This type of muscle soreness manifests itself 24 to 48 hours after the exercise session and spontaneously decreases after 72 hours.

Why does this happen?

Allow me to break it down for you (you’ll understand my humor in a minute, I promise). There have been numerous studies conducted to determine the cause of delayed muscle soreness. The most current consensus attributes this condition to microscopic tears in the muscle and surrounding connective tissue following eccentric exercise. A muscle contracts eccentrically when it lengthens under tension during exercise. For example, during a biceps curl, the biceps muscle shortens during the concentric lifting phase and lengthens during the eccentric lowering phase. Eccentric contractions also occur during aerobic activity, such as downhill running, in which the quadriceps muscle repeatedly lengthens against gravity to lower the center of mass and aid in shock absorption.

Who is likely to experience delayed muscle soreness?

Exercisers who experience delayed muscle soreness include conditioned individuals who increase the intensity, frequency or duration of their workouts, or participate in an activity with which they are unfamiliar. Individuals who are new to exercise, or those who have undergone a significant lapse in training, frequently experience soreness when starting or re-engaging in an exercise regimen.

What is the best way to relieve delayed muscle soreness?

To date, a therapy that consistently relieves delayed muscle soreness has yet to be identified. Studies attempting to identify the best methods to alleviate delayed muscle soreness are almost as abundant as the number of studies conducted to determine its cause. Cryotherapy (the topical application of ice), massage, stretching, and the use of nonsteroidal, anti-inflammatory drugs (NSAIDs), among other less conventional approaches, have been evaluated to determine if they can prevent or effectively treat delayed muscle soreness. While a sure fire way has still not been pinpointed, a few of the aforementioned therapies may have a mild positive impact if initiated immediately following intense or unusual exercise.

Can I prevent it from happening?

Once an individual has experienced delayed muscle soreness at a specific exercise intensity, he or she shouldn't encounter that sensation again until the intensity level is increased. This is because delayed muscle soreness has been shown to produce a rapid adaptation response, which means that the muscles adapt to a given exercise intensity level.  Until (or unless) the exercise intensity level is changed, soreness won't occur.

Progression is your best weapon.

The most widely recommended approach to preventing delayed muscle soreness is gradual progression and conservative increases in intensity, frequency and duration. Preliminary light exercise may prevent the onset of soreness following a heavy eccentric-exercise workout. Beginners should exercise with light weights, two to three times per week for one to two months, and then gradually increase the intensity of their workouts. Conditioned exercisers who want to try a new workout or activity also should begin gradually, taking care not to be overzealous in how hard they exert themselves- particularly until their bodies adapt to the demands imposed upon them.

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What is functional strength training?

Functional strength training has become a popular buzzword in the fitness industry. Unfortunately, it is also subject to wide interpretation. At the extreme, some individuals believe that by mimicking the explosive, ballistic activities of high-level competitive athletes, they are training in a functional manner. All too often, however, such training programs greatly exceed the physiological capabilities of the average exerciser, which ultimately increases the possibility that an injury might occur.

Most would agree that there is nothing functional about sustaining an injury due to improper training. In many respects, functional strength training should be thought of in terms of a movement continuum. As humans, we perform a wide range of movement activities, such as walking, jogging, running, sprinting, jumping, lifting, pushing, pulling, bending, twisting, turning, standing, starting, stopping, climbing and lunging. All of these activities involve smooth, rhythmic motions in the three cardinal planes of movement- sagittal, frontal and transverse. Training to improve functional strength involves more than simply increasing the force-producing capability of a muscle or group of muscles. Rather, it requires training to enhance the coordinated working relationship between the nervous and muscular systems.

Functional strength training involves performing work against resistance in such a manner that the improvements in strength directly enhance the performance of movements so that an individual's activities of daily living are easier to perform. Simply stated, the primary goal of functional training is to transfer the improvements in strength achieved in one movement to enhancing the performance of another movement by affecting the entire neuromuscular system.

In functional training, it is as critical to train the specific movement as it is to train the muscles involved in the movement. The brain, which controls muscular movement, thinks in terms of whole motions, not individual muscles. Exercises that isolate joints and muscles are training muscles, not movements, which results in less functional improvement. For example, squats will have a greater "transfer effect" on improving an individual's ability to rise from a sofa than knee extensions.

For strength exercises to effectively transfer to other movements, several components of the training movement need to be similar to the actual performance movement. This includes coordination, types of muscular contractions (concentric, eccentric, isometric), speed of movement and range of motion. Each individual component of the training movement must be viewed as only a single element of the entire movement. The exercises with the highest transfer effect are those that are essentially similar to the actual movement or activity in all four components. It is important to note, however, that individuals cannot become expert at a particular movement or activity by training only with similar movements. For optimal results, repeated practice of the precise movement is required.

Exercises performed on most traditional machines tend to be on the low-end of the functional-training continuum because they isolate muscles in a stabilized, controlled environment. While it may be true that traditional, machine-based exercises are not the best way to transfer performance from the weight room to the real world, it does not mean that such exercises should not be a part of a training program. For example, "non-functional," single-joint exercise can play a critical role in helping to strengthen a "weak link" that a person may have to restore proper muscle balance. Furthermore, doing such an exercise can allow an individual to more safely and effectively participate in functional-training activities while also reducing the risk of injury.

In the final analysis, it must be remembered that functional training is not an all-or-nothing concept. A continuum of functionality exists. The only entirely functional exercise is the actual activity one is training for.

Accordingly, individuals shouldn't rely on any single group of exercises. Individuals should use all the weapons in their training arsenal. Functional strength training should serve as a supplement to traditional strength training, not as a replacement. Properly applied, functional strength training may provide exercise variety and additional training benefits that more directly transfer improvements to real-life activities.

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Is it safe for children to strength train?

Research has shown that strength-training can be both safe and effective for most youth when age-appropriate training guidelines are followed.

The Fiction

For decades youth strength training was widely discouraged, as many people viewed this type of training as dangerous, believing that it would stunt children’s growth by causing damage to their bone growth plates. From that misconception, resistance training was presumed to be a high risk activity, in which injuries were quite prevalent.

The Facts

Studies have shown a low risk of injury in children and adolescents who follow age-appropriate strength training guidelines. In fact, when considering the injury rates among adolescents reported in other sports (such as football, gymnastics, and wrestling), resistance training actually proves to a safer option, and poses no greater risk of injury than many of the sports and activities that youth regularly participate in.

As with most activities, there is some degree of inherent risk of musculoskeletal injury. However, when it comes to strength training that risk is very manageable and can be decreased by having youth participate in strength-training programs which are appropriately designed following established guidelines, and are properly instructed and supervised by a qualified professional, who holds an NCCA-accredited fitness certification, has extensive experience working with youth, and is extremely knowledgeable regarding the unique physical and emotional needs, abilities and interests of children and adolescents.

What about age?

There is no minimum age requirement to participate in a youth strength-training program. For the most part, if your child is ready to participate in some type of athletic activity, he or she may be ready for strength training. This can occur as early as 7 or 8 years of age if your child possesses the emotional maturity to listen to and follow directions.

What about equipment?

It has been shown that bodyweight exercises and exercises that utilize various types of equipment (e.g., dumbbells, medicine balls, child-size weight machines, etc) are both safe and effective for youth.

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