The misc.fitness FAQ
Revision: 1.0.5
Created by Jeff Gleixner (glex@cray.com)
with various contributions from people on
misc.fitness.weights and
misc.fitness.aerobic.
And a big thanks to Katie Henry who created the home equipment section.
This is the FAQ for misc.fitness. I'd like to thank everyone on
misc.fitness for sharing their advice and experiences. I tried to keep
names and addresses of articles that I included, but a few were lost.
I'm sure this will grow over time. If you notice anything that's incorrect
or if you'd like to add your point of view, please send some nice e-mail
to glex@cray.com. I'll correct, or add it, to this document.
This is available via anonymous ftp from ftp.cray.com in the /pub/misc.fitness
directory. I have also placed a supplemental document in there which is
a collection of various posts from people on misc.fitness about protein,
carbohydrates, muscle, supplements, etc. called "supplemental.doc"
(see question #19)
This document actually consists of 5 parts.
0. What's misc.fitness?
- FAT: How is it measured?
- How to get a washboard stomach? or How can I get
rid of the FAT around my ANY BODY PART?
- What should my heart rate be to lose FAT?
- How long should I work out to burn FAT?
- What are the best ways to lose weight?
- What are the best ways to gain weight?
- What is an aerobic exercise?
- What is an anaerobic exercise?
- What things should I know before starting a training program?
- What's a warm-up and cool-down?
- What's a suggested beginner weight routine?
- How to get over a plateau?
- Should I train a muscle if it's sore?
- Will aerobics hurt growth?
- Do I count the weight of the bar?
- How should I breathe while lifting?
- Should I use a lifting belt?
- Should I eat before or after training?
- Is more protein necessary for weight training?
- How tall is Arnold?
- I'm not getting any bigger. What can I do?
- Is there a table for doing X pounds for Y reps?
- What are Fat burners and Stacking?
- What are lifting straps?
- Should I train if I'm sick?
- Free Weights vs Machines?
- What exercises should I avoid?
- Where can I get plates that are less than 5 pounds?
- What's HFL? Legendary Abs? Rotator Cuff solution?
- What's High Intensity training (HIT)? or What can be done to work the muscle further?
- What type of routine should I use when lifting weights?
- Is the order in which muscles are worked
important?
- Periodization/cycling what is it?
- Where can I get the abs, stretching, Nordic Track, weights FAQ, or access to Medline articles?
- What's the best exercise to do and when is the best time to workout?
- Shin splints: what is it and how to get rid of them.
- Will muscle turn into FAT?
- What are Plyometrics? or How can I jump higher?
- I don't want to be HUGE. Should I still lift weights?
- If I'm doing both aerobic exercise and weight training, which one should be done first?
- Is there a nutritional database available via FTP?
- How does form affect the muscles that are worked?
- Supplements (Chromium Picolinate, Met-Rx,
Vanadyl Sulfate, Cybergenics, etc.), do they work?
- How much protein is in an egg?
In misc.fitness there are discussions about many aspects of
fitness. From bodybuilding and training methods to aerobics
and nutrition. Hopefully this FAQ will answer some basic
questions about fitness, with an emphasis on weight training,
and make your training more productive.
As with any news group, please observe proper net etiquette,
read news.announce.newusers or
news.newusers.questions before
posting. Also PLEASE take flame wars off the news group. The
thousands of people reading this news group don't want to read
flames, they want to read about fitness. Send the person E-Mail,
if you must flame them. THINK before you post! Lets get this news
group focused on fitness and make it enjoyable reading.
Other related newsgroups, listed in your .newsrc file:
Body FAT (BF) is usually given as a percentage of total weight. If a
100lb person has 10% body FAT, that person has 10lbs of FAT and 90
pounds of lean body mass (LBM) (water, muscle, bone, etc). There
are 3500 calories in 1 pound of FAT.
Body FAT is usually tested in 4 different ways.
- Hydrostatic weighing (Immersion): Weight is taken while under the
water and it is used to find your %BF.
- Pros: Thought to be the most reliable.
- Cons: A lot of equipment is needed, usually found at most
Universities. Time consuming and sort of a hassle.
What you eat the day before, or before the test,
can affect the accuracy.
- Infrared: Infrared light is used to determine your body FAT.
- Pros: Fast.
- Cons: Not very reliable.
- Impedance: The %BF is calculated by measuring the impedance between
certain areas of the body, usually between the fingers and the toes.
- Pros: Fast.
- Cons: Not very reliable.
- Pinch test: Calipers are used to measure skin fold thickness.
- Pros: Thought to be very reliable. The more places tested
the more accurate the results. Most gyms have a caliper.
- Cons: May be embarrassing to have someone pinch your FAT.
If the person is inexperienced the results may be very inaccurate.
From the Weights mailing list:
From: Steven Heston
Subject: Easy bodyfat measure
Here is a simple formula for estimating your bodyfat
(in pounds). I think it was published in the a book with
a title like The YMCA Guide to Physical Fitness Assessment.
For men: Bodyfat = -98.42 + 4.15*waist - .082*bodyweight,
For women: Bodyfat = -76.76 + 4.15*waist - .082*bodyweight,
where "waist" is your waist measurement in inches, and
"bodyweight" is your total body weight in pounds. Divide
your bodyfat by your total weight to get your bodyfat
percentage.
Regardless of which test you use, record the %BF and have it tested
after a few months, using the same method and person, if possible,
to make sure what you're doing is having the right effect. If
involved in resistance training your weight should go up or stay the
same while your BF goes down. (An increase in LBM is a good thing).
For men < 15% is considered athletic, 25 being about average.
For women < 22% is considered athletic, 30 being about average.
Repeat after me "You can't spot reduce!". Men generally store FAT
around their waist, while women generally keep it around their hips.
There is no exercise, magical cream (yet), plastic wrap procedure,
or anything else other than liposuction, that will remove FAT from
a certain area. That's usually the first place it builds up and
it's the last place it will depart.
The best way to get and keep a washboard stomach, or shapely hips, is
by following a low FAT diet and doing plenty of aerobics. Crunches,
or side leg raises, while strengthening and building the muscles,
will not make them appear through the layer of FAT between them and
the skin. Get rid of the FAT and the abs will should show up
and/or the hips will become firm and trim.
(For more details about training the abs specifically, refer to the
Abdominal Training FAQ. See question #34.)
Heart Rate (HR) is the number of times the heart beats per minute.
This is usually taken by pressing on the front, left side of the neck,
or the inner wrist, and counting the number of beats in a certain time.
i.e. If you counted 10 beats, starting at zero, in 10 seconds your
HR would be 60 (10*60 sec(1min)/10). When doing an aerobic work out
your Max Heart Rate (MHR) needs to be determined. Your MHR is defined
as 220-Your Age. A 20-Year old's MHR would be 200, while a 50-Year
old's would be 170. While performing aerobic exercise your HR should
stay in the range of MHR*.50 to MHR*.80. This is your Training Zone.
So a 20-year old should keep their HR between 100 and 160. Keeping
the HR above this zone will not provide additional aerobic benefit,
in fact, it may provide no aerobic benefit at all. For best results,
aerobic and FAT burning, keep your HR in the aerobic zone for at least
12 minutes. The longer and more frequently you do this the more
improvement you'll see.
Read "Fit or Fat" by Covert Bailey, listed in the books section, for a good reference.
An aerobic work out should last at least 12 minutes, not counting
warm up or cool down, only the amount of time your HR is within your
Training Zone. The longer and more frequently you do this the sooner
you'll see an improvement (Less Fat..).
Why 12 minutes?
According to Covert Baily this is the amount of time needed for the
body to start producing FAT burning enzymes. It does level off, but
the idea is that you want to get your body to use FAT for energy.
After 12 minutes you start to burn fat at a higher rate.
Stephen Holt, CSCS holtcscs@supercom.win.net:
To quote Galloway's Book on Running, "After 5-10 minutes the
percentage of FATs burned rises while the percentage of
carbohydrates drops."
The following graph (please forgive the artwork) is from David
Costill, perhaps the world's foremost exercise physiologist. (From
his book, A Scientific Approach to Distance Running.)
| FAT
| f
| f
| f
| f
| f c
| f c c f
| fc c f
| c f fc
| c f f c
| f f c
| f c
| c
| c
| c
| carbs
------------------------------------
0 15 30 40
time in minutes
The fact is, after 30 minutes of running, the body burns a
higher percentage of FAT.
From John Galleher:
From a Sci.med.nutrition post: at rest the body is burning
65%-80% fat 20-35% glycogen. The body does this to conserve
glycogen. It takes much less oxegen to burn glycogen than
fat (fatty acids). That is why the preferred fuel (from the
bodies standpoint not yours) for heavy exercise is glycogen.
And then the body will replace the glycogen by further food
intake or burning fat later on. The brain requires glycogen
(cannot burn fatty acids) so if you are burning glycogen
long enough (The 12 minutes) the body realizes that it is
going to run out of glycogen if things keep going and starts
to shift over to burning fatty acids to spare the glycogen.
Don't be so concerned about how much you weigh. Instead be concerned
about how much of that weight is FAT. You want the weight loss to be
caused by losing FAT, not muscle or water.
To lose weight you need to burn more calories than you take in.
To do it efficiently and to make sure it stays off the following
three steps should be taken and should become part of your every day
life.
- Start an aerobic program. The activity should be something
that you like doing, and look forward to doing. The activity
doesn't need to be an aerobics class. Instead it could be
walking, biking, inline/ice skating, dancing, etc. Anything
that will elevate your HR and keep it around your Training Zone
for at least 12 minutes. Remember, the longer the better.
- Modify what you eat. Eat plenty of fruits and vegetables, chicken,
rice, potatoes, etc. Read the labels. 1g FAT = 9 calories
(to make the math a little easier round that up to 10 calories)
1g protein or carbohydrates = 4 calories. Don't be fooled by "95% FAT
free"! Look carefully at how many calories come from
FAT. i.e. if something has 120 calories, which is pretty low,
but it has 9 g FAT and 5 g protein and 5 g carbohydrates, almost
70% of that product is FAT. Try to eliminate the FAT that you
eat. There is FAT in virtually everything so shooting for a
0% FAT diet will probably put you in the 10%-20%, just because
not everything is FAT free, and you do need some FAT in your
diet. Simply switching the obvious foods will make a big
difference, such as, skim instead of whole milk, chicken instead
of hamburger, bagels instead of croissants, etc. Also eating small
meals more frequently during the day will raise your metabolism
and keep you from getting that "I'm starving" feeling.
- Resistance Training: To build muscle that will, in turn, help
burn calories throughout the day. A simple weight program
where you slowly add weight and perform basic exercises every
other day, such as, Squats, Bench Press, Pull-downs, and Military
Presses are enough for most people.
General hints on Weight Loss:
- Don't go on starvation diets. This will slow down
your metabolism and may actually make you FATter.
- Don't take products such as SlimFast. Drinking SlimFast may work
in the beginning, but you need to modify your eating habits for a lifetime.
- Don't buy anything that looks like a gimmick. The
Thighmaster, Fat burning pills, some portable
thing-a-ma-jig. Spend the money on good food and save
it for your new clothes you'll need in a couple of months.
- Get your BF% calculated and check it every other month.
- Forget about the scale and buy a full length mirror. Standing in
front of it nude will tell you much more than
the scale will. "A picture is worth a thousand words"
- Whatever you do HAVE FUN! If you start on some horrible
(grapefruit) diet, a month later you're going to hate it
and, more than likely, end up putting on more FAT.
I know everyone will say "I wish I had to gain weight..." but
gaining weight (LBM) is a goal for a lot of people.
To gain weight you need to consume more calories than you burn up.
To do it efficiently, and to make the weight muscle, not FAT, you'll
need to start a weight training program. You want the weight to be
muscle, not FAT. To do this you'll need to slowly increase your
caloric intake, usually by eating another meal during the day or by
using a weight gain supplement. Make sure the food is protein and
carbohydrates and not FAT. Give it time. 10-15 pounds of muscle in
a year is pretty good.
Aerobic means oxygen. Your muscles are working in an oxygen rich
state. After 12 minutes it causes your body to produce FAT-burning
enzymes.
According to Covert Baily, an aerobic exercise is one that fits the
following four requirements.
- Is steady, nonstop.
- Lasts twelve minutes minimum.
- Has a comfortable pace.
- Uses the muscles of the lower body.
An easy way to measure if your training too hard/fast is a simple
talk test. If you can't carry on a conversation without huffing
and puffing for breath you need to slow down. If you can carry on
a conversation without stopping every now and then for a breath
then you need to go a little faster. You have to be doing some
work. Your heart rate and your breathing needs to be elevated.
Examples: walking/running, cycling, rowing, stair climbing, dancing.
Anaerobic means lack of oxygen. Your muscles are working in an
oxygen deprived state. This causes your body to produce sugar-burning
enzymes. You are expending energy faster than your body can
replace it by metabolizing oxygen.
An anaerobic exercise is any activity that fails to meet the above 4
requirements. An aerobic activity can become anaerobic if the heart
rate is elevated above the training zone for a long period of time.
Any start/stop activities would qualify.
Examples: tennis, football, sprinting, skiing, weight training.
A person beginning a training program needs to realize a few things
before they begin. First, changes don't happen overnight. You have
to think about where you want to be a year or two from now and
slowly achieve minor goals. Putting on muscle, or taking off FAT
should be done slowly and correctly for best results. Second, if you
want to become more healthy you'll probably need to alter your
lifestyle for your lifetime. Many people take up aerobics or
weight training, lose/gain a few pounds and quit. Months later
they're back where they were. Third, you need to be informed. There
are plenty of books and magazines to help get you started. Ask a lot
of questions and experiment with different exercises and/or activities.
Last, not everyone has the genetics to have 20" arms or to run a
sub 4 minute mile. Don't get discouraged about what you don't have.
Improve on what you do have.
A warm-up is an activity that gets your muscles "warmed up".
Usually a 5 minute bike ride at a steady comfortable pace, or a
brisk 5 minute walk, is enough. Most people like to go until they
"break a sweat". A cool-down is just the opposite. You want to
gradually slow the body down. This is usually done by biking/walking
at a fairly fast pace and gradually slowing down over a few minutes.
Stretching also makes up a part of the cool down.
Beginners, as well as advanced, should stick to the basic exercises.
Basic is not meant as -beginner- but as an exercise that uses a lot
of muscles. Rest is very important. During the actual weight training
the muscle is broken down, it grows/rebuilds while it's resting,
usually taking 48-96 hours. So a program should also have "days off".
A beginner should also exercise the whole body. Beginners also need
to find the correct weight to use. Generally the weight should be
heavy enough so you can do 10 reps, with the last couple being pretty
tough. If you can do 11 then raise the weight slightly. You should
keep a log and write down the sets and poundages you used. Slowly
up the weight when you can do at least 10 reps (work set). Don't
get all wrapped up in how much weight you can do. Focus on good form
and think about that muscle doing the work. Weight and strength will
come with time. Okay, here's a basic beginner exercise program, it
is by no means "the" only program, it's just meant as a guideline:
Done every other day, then 2 days off. (typically M-W-F, weekend off)
Warm-up: 5-10 minutes
Squats: 2 sets of progressive warm-ups. 1 work set
Deadlifts: 2 sets of progressive warm-ups. 1 work set
Bench Press: 2 sets of progressive warm-ups. 1 work set
Pull-ups/downs: 2 sets of progressive warm-ups. 1 work set
Abs
Cool down & stretching: 5-10 minutes.
All of this should take < 60 minutes. The log book may look
something like this, the weights are just made up (YMMV):
Date: 9/30/94
Squats: 100x10 (thats 100 pounds for 10 reps)
Deadlifts: 50x10
Bench: 45x10
Pull downs: 40x10
Abs: 10 crunches
After 1 month of this you should add another set to your work out. The
log may look something like this:
Date: 10/30/94
Squats: 130x10 130x10
Deadlifts: 65x10 65x10
Bench: 45x10 60x10
Pull downs: 40x10 60x10
Abs: 20 crunches
After 1 month of this (month 3) you may add another set to your
work out and stay with this for 3 months then take a week off and add
exercises as needed. The idea is to slowly add weight(1-5 lbs) per
week and do the same number of reps as you did before. If you can't
do that weight then try it again next week. If you still can't do it
the next week, then you've hit a temporary plateau.
Plateaus are when you become "stuck" at lifting a certain weight
for weeks and you can't seem to get past it. Here are a few ways
to get through a plateau.
- Take a week off. Give your body a chance to rest.
- Cycle your training and change your exercises.
- Work on the "weak link". i.e. Your triceps could limit your bench.
- Shock the muscles.
- Stripping (explained in other parts of the FAQ)
- Negatives (explained in other parts of the FAQ)
- 10 sets of 10 using a light weight.
- Have your training partner put on the weights using a lot of
10-lbs and 5-lbs so you don't know what you're lifting
just by glancing at the weights. It should be around your
normal weight. It might be because of a mental block.
No. If your legs are sore from squatting and today is bench day,
that's okay. But if your legs are still sore from the last leg
work out, take at least another day off. Rest is when the muscle grows.
Yes. If you're training for maximum muscle mass, aerobics will slow down muscle growth.
Yes. Normal Olympic barbells are 45 pounds. EZ-Curl bars are
around 20. It's for your own purposes, so you don't have to, but
when you start talking weights you should know that most people
include the weight of the bar. In some cases, such as, Leg Press or
various other machines, just record the weight you add. Be careful
when going to other gyms, their platform/sled may weigh a lot more
than yours.
Usually exhale on the contraction of the muscle. It's the
part of the exercise that occurs when you're working against
gravity.
In most cases a lifting belt is not needed. Using a belt all
the time actually weakens the abdominals and the lower back,
by making them work less. Weight belts are suggested when
doing max squats or heavy lifting above the head.
When training you should work out on an empty stomach, or close to
it. You want the blood to be available for your muscles, not tied
up digesting food. You want to eat within 90 minutes after a
work out.
MM2000 suggests riding the stationary bike at the end of your
work out for about 10 minutes and slowly drink apple juice during
your ride.
Post workout snacks should be simple carbs with a little protein.
Orange Juice and some yogurt or a banana would be a good snack.
Taken from a post from Marty B. discussing Ironman and Protein.
(If you'd like the scientific discussion about muscle, FAT, and
other topics, posted from Marty, and various people, it is
available via anonymous ftp from ftp.cray.com in the
/pub/misc.fitness directory called supplemental.doc. It is very
long and I couldn't find an appropriate place to put it in the FAQ. --Jeff)
...keep the protein intake at 12-15% of total calories. If
you can't gain muscle mass on this kind of protein intake,
you may have a genetic requirement for more protein than
what the average bodybuilder would need. Another factor is
the stage of your training. If you are just starting out,
you will need more protein. But as you reach plateau, your
protein intake should be cut back(0.8 to 1.0 grams per kg
of body weight).
Muscle is just like FAT cells, once you have reached the
genetic max for protein in muscle cells or FAT in adipose
cells no additional amount of protein or carbohydrate will
get these cells to become bigger. Dr. Lemon at Kent State
recommends that during the growth phase, protein intake be
kept in the 1.5 to 2.0 grams per kg body weight range but
even with this kind of protein intake, Dr. Lemon says that
your protein intake as a percent of total calories should
still be kept in the 12 to 15% range. This advice is for
the natural bodybuilders. Using steroids and/or growth
hormone stimulators decreases your protein requirement for
muscle development(this is probably why the Russians cut
back on their protein intake once they started using their
little tricks).
There are basically four things to look at. First, you may
be over training. Try taking a week off and when you come back
take it easy for a few weeks and evaluate your work out. Second,
eat, eat, eat! You'll never get bigger if you don't give your
body the resources to rebuild itself. Make sure the food you're
eating is nutritious. Third, your body may be used to doing the
same thing every work out. Try changing your exercises. Finally,
you may be hitting your genetic peak. Not everyone can have 20"
arms. Basically, taking a break, eating more and changing your
work out should help when you hit a growth plateau.
Reps % of max Reps % of max
1 100 6 85
2 95 7 82.5
3 92.5 8 80
4 90 9 77.5
5 87.5 10 75
Fat burners are described as something that will either
burn more FAT, than normal, or inhibit FAT from being created.
Caffeine could be considered a FAT burner, since it raises the
heart rate causing the body to burn more calories, but it's
affects on burning FAT are minimal.
Stacking refers to taking more than one drug at a time to get
more of an effect. Taking caffeine, ephedrine, and aspirin at
the same time will produce a greater effect than the total if
taken separatly.
(From an article that appeared in the weights mailing list, whose
address is listed in #34)
From the JUNE/JULY 1993 issue of Muscle Media 2000. According
to a study in in the American Journal of Clinical Nutrition
(1992; 55:246S-82).
According to the study, the stack that proved to be the most
effective is 20mg ephedrine / 200mg caffeine. They also suggest
adding 300mg of aspirin to further enhance the thermogenic effect.
The stack should be taken 3 times a day to optimize the "FAT-burning"
effect. The study says the side effects, insomnia, jitterness, etc.
are only temporary.
The study also surmises that the stack may also inhibit the body's
ability to form FAT as well as burn it.
From: RSSMITH@CHEMICAL.watstar.uwaterloo.ca (R Scott Smith, Librarian,)
The "optimal" synergistic effect of caffeine and ephedrine is
reported in numerous muscle mags (for want of more reliable sources)
as 1mg ephedrine to 10 mg caffeine. A dose of 20 mg of ephedrine with
200 mg of caffeine is used in the studies. A product containing these
two compounds in this ratio (but not the only product, just the only
one I know off hand) is TwinLab's RIPPED FUEL. It is also HUGELY
expensive. [CORRECTION: RIPPED FUEL's proportions of ephedrine to
caffeine is 20mg to 100mg. big thanks to George Berger for pointing
this out..]
A less expensive route is to buy ephedrine (either in pills
or drops) and use coffee as your caffeine source. The problem with
this is that the amount of caffeine in coffee varies with the type of
coffee how it is brewed. A bench-mark I use is 1 cup of coffee =
100mg caffeine.
If you are really interested in the thermogenic combinations, adding
an aspirin to the mix increases the effect, and naringenin (found in
grapefruit and grapefruit juice) prolongs the caffeine effect.
Theophyllin (sp?) in tea is reported to be thermogenic as well
(according to Michael Colgan), although caffeine levels in tea vary
more than do those in coffee. Chinese green tea supposedly contains
ephedrine and caffeine (according to Robert Haas) although I have
yet to find anything that shows what the levels of each are.
Also from R Scott Smith
Thermogenesis is the conversion of fat and food to produce heat, and
not chemical energy (ATP). When thermogenic effects are stated, it
implies that the substance or substances encourage the body to
increase metabolic rate in the production of heat. This generally
results in an increase in body temperature (of at most 2 degrees,
from what I've read, although I don't recall if those were fahrenheit
degrees or Celsius degrees). This corresponds to an increased
utilization of calories and as a result, fat loss.
PLEASE NOTE THAT THE ABOVE STACK MAY BE DANGEROUS FOR SOME PEOPLE!
PEOPLE SUFFERING FROM HIGH BLOOD PRESSURE, HEART/LUNG PROBLEMS, ETC.
SHOULD STAY AWAY FROM SUCH PRODUCTS. IF YOU NOTICE ANY PROBLEMS,
DISCONTINUE USE AND SEE YOUR DOCTOR IMMEDIATELY!
Lifting straps are worn around the wrist and wrapped tightly around
the bar. They are usually made out of a heavy cloth and have an
open loop at one end, so a loop may be made and your hand placed
through it. This allow you to lift more weight than your grip
can handle. Usually done while working the back, such as deadlifts,
various rows, pull-[ups/downs], and sometimes curls. Treat these
similar to lifting belts. Use them as a lifting aid for your heavy
sets. Do plenty of lighter sets to help improve your grip and forearm
strength.
Generally if the sickness is above the neck, it's alright to
exercise (sinus, headache, sore throat, etc). Just take it easy
and respect others who aren't sick by wiping off the bar or
handlebars when finished and by washing your hands frequently
if your sickness is contagious. It might also be a good time
to take a few days off to let your body recuperate, getting sick
might be a sign of overtraining.
There will always be an argument as to which one is better.
Free weights work more muscles, indirectly, for stability
and balance and they allow a free range of motion. Machines
isolate muscles better and are more safe, since you can't drop
a bar on you or get pinned under a bar on your final rep, and
you don't need a spotter. Most people who train use both, or
whatever type is available. A lot can also be accomplished
by doing exercises with neither, such as, push-ups, pull-ups,
one-legged squats, lunges, etc. Each exercise or piece of
equipment hits the muscles at a slightly different angle.
Experiment to find what works for you. A good way to use
free weights and machines is by doing an exercise, using
the free weights, then go directly to a machine and work the
muscle further. This way the muscle can be worked to failure
with less risk of injury and you'll probably work the muscle
harder knowing that you're not going to get stuck under the bar.
Any exercise can cause an injury when done improperly. To
keep it safe go slow, don't bounce, and don't cheat. The
only exercise that are generally not advised are the following:
- Full sit-ups, do crunches instead.
- Upright Rows, may cause shoulder problems/pain.
- Deep pullovers, may cause shoulder problems/pain.
If you feel any pain during any exercise STOP!
Grover Furr furr@apollo.montclair.edu
"Maverick", 213-257-9139
They sell a set of 6 weights: 1.1 lb; .55 lb;
.275 lb (fractions of a Kg, 2 each weight) for
$30 plus shipping, in case anyone else is
interested. Or you can buy them individually for
$5 apiece ("for cost of machining them", their
representative said).
From IRONMAN magazine
Ironman Products 1-800-570-IRON ext 3.
1 1/4-100lb Olympic weights machined 10lbs/$10
1 1/4-100lb Olympic weights $0.55/lb
Bodybuilder's Discount Outlet (708) 268-1611
Many more exist. Check local fitness stores.
Health for Life
8033 Sunset Blvd.
Suite 483
LA, CA 90046
1-800-874-5339
HFL's pamphlets have had a very positive reaction
from the NET. Their ads are in IRONMAN as well
as various other Magazines. 30-day money back
refund.
The most talked about pamphlets have been:
- The 7-minute Rotator Cuff Solution- Various
exercises and diagrams showing how the
shoulder and the rotator cuff work and
how to strengthen them. They're the ones
that suggest staying away from Upright Rows
and Pullovers. $14.95
- Legendary Abs- Discusses their approach
to working abs and gives a very good
program. There's also Legendary Abs II.
$14.95
- Others:
- TNT (Total Nexk and Traps) $14.95
- Maximum Calves $14.95
- The Human Fuel handbook $24.95
- Secrets of Advanced Bodybuilding $19.95
- Power forearms $11.95
High
Intensity Training (HIT) FAQ
High Intensity training is using various methods to further
stress the muscle, to cause more growth. The following are
some common methods. These should be used sparingly to
shock the muscles or to help you get over a plateau. Allow
for adequate warm-up and rest and go to positive failure on
each set.
- Forced Reps
- After positive failure is reached spotters assist you in doing a
couple of more reps.
- Partials
- Doing a movement through a small range of motion.
Usually used to strengthen the weak part of a lift. Also
commonly seen when the person is using too much weight and
can't do the full movement.
- Negatives
- Using a weight that's above your max and only perform
the negative portion (The part of the activity where the
weight is moving with gravity). Spotters lift the weight
through the positive area and you do the negatives.
- Stripping
- Doing a set to failure then the spotters remove some
weight and you do a few more reps to failure. This can
continue for many reps.
- Burns
- After positive failure occurs, continue doing mini-reps (a
few inches of movement) to keep stress on the muscles.
- Super Set
- To further fatigue a muscle an isolation movement is
followed immediately by a basic movement. i.e. Flyes followed
by doing a Bench press.
- Tri Set
- Similar to Super Sets only three exercises are used instead
of two.
- 21's
- Do half of the movement for 7 reps, then do the other half
for 7 reps then do 7 full reps. i.e. Barbell curl: Curl
from arms straight to 90-degrees for 7 reps. Then curl
from 90-degrees to arms perpendicular to floor for 7 reps.
Then do 7 full reps. This is done non-stop and considered 1
set.
From: Tim Mansfield
MODIFIED HIGH INTENSITY SETS
This is a summary of "The Modified High Intensity Method" by Robert
Hinson, Natural Physique, v3 n2, Sept 1990.
The so-called "High Intensity Training" method championed by Mike
Mentzer, Arthur Jones and Ellington Darden calls for a reduced number
of sets and a reduced workout frequency. The reduced number of sets
(down to only one work set in some versions of the method) and greater
recovery time allows the trainee to work each set to failure.
The article claims that many HIT trainees have not made the gains
claimed by HIT advocates and that this failure can be attributed to
three reasons:
- insufficient warmup
- too heavy weights
- over-emphasis on forced reps and negative reps
The Modified High Intensity Training method (or MHIT) aims to solve
these problems by restructuring the sets by:
- incorporating proper warmup into the single set using 65-70% of the
1 rep max weight
- expand the single set to 15 reps with the first half done super-slow
and the second half done explosively
This keeps the weights safely low, incorporates a warmup and exhausts
both slow and fast-twitch fibres.
So a single MHIT set follows the following pattern:
phase 1: 8 reps
5 second positive contraction
6 second negative contraction
phase 2: 7 reps
1 second positive contraction
2 second negative contraction
There is no rest between phase 1 and 2.
Hinson recommends a three day per week workout on a two-way split as
follows:
Monday: chest, back, legs
Wednesday: shoulders, arms
Friday: whole body
There are many routines that people use. The "best" one
is the one that fits your schedule and gives you adequate rest.
There are many variables to each routine, how often, how much
rest, what exercises, when to cycle, etc. All of these
are very different for everyone. Experiment, try them all,
make up your own, find what works for you and stick with it.
Here are a few common ways to split up your work out.
- Upper body/Lower body: Work the muscles above your waist
on one day, then work the muscles below your waist
on the next work out.
- Push/Pull: Work the opposing muscle groups on the same
work out. Triceps & Biceps, Quads & Hamstrings,
Chest & Back. Or work only those muscles that
"push" on one day and the muscles that "pull"
on another.
- 3(or 4)-on-1(or 2)-off: Working the different muscles
every day, the "on" days, until the whole body
is worked, then taking a day or two off.
i.e.
- Day 1: Back and Biceps.
- Day 2: Legs & Calves
- Day 3: Chest, Shoulders, and Triceps
- Day 4: OFF
- Day 5: OFF or Day 1
Or
- Day 1: Back and Traps
- Day 2: Chest, Shoulders
- Day 3: Triceps & Biceps
- Day 4: Legs & Calves
- Day 5: OFF
- Day 6: OFF or Day 1
- Work one body part in the morning and another in the evening.
- M-W-F: Working out every other day, then take the weekend off.
- Work different body parts on on Monday/Tuesday and Thursday/Friday
taking Wednesday and the weekend off.
- Work a different body part every day, take at least 2 days off then
start again.
- Give larger muscle groups (Legs, back, chest) more days off, and
hit the smaller muscles, since they recover faster, more
often.
- Alternate between light weight(12-15 reps) and High weight 6-8 rep
days.
i.e.
- Day 1: Back and Biceps (Heavy)
- Day 2: Legs & Calves (Light)
- Day 3: Chest, Shoulders, and Triceps (Heavy)
- Day 4: OFF
- Day 1: Back and Biceps (Light)
- Day 2: Legs & Calves (Heavy)
- Day 3: Chest, Shoulders, and Triceps (Light)
- Day 4: OFF
YES! The muscles should be work from largest to smallest. If you
already have enough size in most of the large muscles then work
your weakest body part first. The muscles should be worked in
this order: quads, chest, back, hamstrings, shoulders, calves,
triceps, biceps, forearms/wrists, abs.
Why? To get the most gains the large muscles have to be worked
hard enough to promote growth. If, for example, you worked your
triceps to failure then tried to bench press, to work the chest,
your triceps would be worn out before your chest worked hard
enough to grow.
Avoid working abs and then doing Squats. The abs are a very
important link in doing squats, they shouldn't be tired before doing
squats. If triceps are worked before the chest make sure to lower
the weight when working the chest.
Barry Merriman's periodized guide
Cycling is where you cycle the training of your muscles to keep
them growing. You train them for a certain period then switch
or rest. Here are two common ways to use periodization:
10-rep cycle: I'm not sure of the "official" name I just
tagged it with this title. When performing this type of cycle you
never do more than 10-reps per set, and only 2 work sets. To
start, you need to know your 10-rep/MAX weight for the exercises
you're going to perform. That is at what weight do you hit positive
failure at around the 10th rep. Write this weight down and figure
out 80%, 90%, 95% of that weight, for each exercise. To begin the
cycle start out at doing only 80% of your maximum 10-rep weight
for 10-reps. This should be a very easy work out. At the next
work out use 90%, then 95%, then 100% at your fourth work out, which
should be about 3-4 weeks after the cycle is started. If you
work out more than once per week then gradually add weight during
the week, keeping pace with the above outline. When you hit your
previous 100% weight you should be able to add a little more weight
at next week's work out. Keep adding a small amount of weight, 1-2
lbs, per work out until you can't do 10-reps for 2 weeks in a row.
When that happens your muscles are no longer getting stronger. Take a
week off. Then start at 80% of your new max.
Week 1: 1x10 light
1x10 medium
2x10@80% of 10-rep max
Week 2: 1x10 light
1x10 medium
2x10@90% of 10-rep max
Week 3: 1x10 light
1x10 medium
2x10@95% of 10-rep max
Week 4: 1x10 light
1x10 medium
2x10@100% of 10-rep max
Week 5-?: 1x10 light
1x10 medium
2x10@100%+ of previous 1-rep max.
Continue to add small amounts of weight until you have
2 weeks in a row where you couldn't hit 10-reps at the
same weight.
Take 1 week off and start again.
Another CYCLE is to cycle both the reps and weight over ~12 weeks.
The following is from "GETTING STRONGER".
Weeks 1-4: 1x10 light
1x10 medium
3x10 heavy (target weight)
If you can do more than the 10 reps, at your target weight,
then add a small amount of weight next week.
Weeks 5-8: 1x10 light
1x5 medium
3x5 heavy (target weight)
1x10@70% of target
If you can do more than the 5 reps at your target weight,
then add a small amount of weight.
Weeks 9-10: 1x10 light
1x3 medium
1x3 medium-heavy
3x3 heavy (target weight)
1x10@70% of target
If you can do more than the 3 reps at your target weight,
then add a small amount of weight.
Weeks 11-12: No organized work outs. Experiment with new
exercises, bike, aerobics, anything but intense
lifting. Give your body a small vacation.
GO TO Weeks 1-4: and start all over.
- Abs FAQ
- The Ab FAQ is posted every month to misc.fitness and misc.answers.
It is also available from the following URL:
http://www.dstc.edu.au/RDU/staff/nigel-ward/abfaq/abdominal-training.html
- Nordic Track/Nordic Sport
- A FAQ for cross-country ski machines, Nordic Track/Nordic Sport, is
available by sending mail to Dana Crom
danac@sgi.com. It isn't available via
ftp at this moment.
- Stretching FAQ
- This document is available in ascii, texinfo, postscript, and
dvi formats via anonymous ftp from the host `cs.huji.ac.il' located
under the directory `/pub/doc/faq/rec/martial.arts'. The file name
matches the wildcard pattern `stretching.*'. The file suffix
indicates the format.
- weights mailing list
- To get the weights FAQ
Send your request to "weights-back-issues@fa.disney.com". Include
the word "frequent" on a line in the body of the message.
The following is a good site for clinical studies on a wide variety
of topics. They are listings of abstracts from Medline. They will
point you to the source for more information.
From: Michael Shiffman shiffman@netcom.com
I did searches, on medline, on supplements (creatine, l-carnitine,
vanadyl sulfate, and chromium picolinate) and on weightlifing and
have made them available via anonymous FTP at netcom. You can get
them from:
ftp ftp.netcom.com
cd /pub/sh/shiffman
If I can be of help getting reference resources in this way please
don't hesitate to ask.
Various fitness related links to get you started, send additions to glex@cray.com.
The best exercise to do is whatever exercise you enjoy. Most
people like variety and will run one day and play basketball the
next day. Find an activity that you enjoy and stick with it.
The best time to work out is, again, whatever time of day you
like. Some people are morning people and they usually have no
problem with going to the gym at 0600, others like to workout
at night. What time of day you workout isn't important, what's
important is how you're working out and if you're getting enough
nutrients and rest.
From: holtcscs@supercom.win.net (Stephen Holt, CSCS)
** Stolen from the rec.running FAQ. **
Shin splints (Harry Y Xu hyx1@cunixa.cc.columbia.edu)
(Doug Poirier os2user@dougp.austin.ibm.com)
(Rodney Sanders rdsand@ccmail.monsanto.com)
Excerpts from The SportsMedicine Book by Gabe Mirkin, MD. and
Marshall Hoffman:
``Shin splints is....condition that can result from muscle imbalance.
They are characterized by generalized pain in front of the lower leg
and are particularly common in runners and running backs.... The most
common cause is a muscle imbalance where the calf muscles--which pull
the forefoot down--overpower the shin muscles--which pull the forefoot
up. As the athlete continues to train, the calf muscle usually
becomes proportionately much stronger than the shin muscles.
The treatment for shin splints is to strengthen the weaker muscles
(shins) and stretch the stronger muscles (calves).
To strengthen the shins, run up stairs. To stretch the calves,...(do
stretching exercises for the calves, et. the wall push-ups)'' *end of
excerpts.
In my experience, I have found that stretching is the real key to
avoiding shin-splints. I believe there's a book with stretches by Bob
Anderson that you may want to check. Also, back issues of running
magazines sometimes have helpful information. Basically, I do the
standard "lean on the wall stretch" and a stretch by standing
flat-footed on one leg and bending at the knee to stretch the
achilles. I then top these off with a few toe raises (no weights!)
before I head out to run... If you're having trouble, I'd recommend
stretching 2-3 times a day until you get over the problem. Start
slowly!
Also, you probably should avoid hills and extremely hard surfaces
until the situation improves. I've known several people who've had
shin splints and gotten over them by stretching. (Of course, you
should be careful in case the shin splints are the result of a more
severe problem...)
Help with shin splints.
- Try picking up marbles with your toes and holding onto them for a
few seconds.
- While recovering from shin splints, it may help to use a wedge in
the heel of your shoes. By raising the heel, you are reducing the
pull on the muscles and tendons on the front.
- Stand on the stairs with your heels out over the edge. Lower your
heels as far as they will go without undue discomfort, and hold for 15
seconds. Slowly raise yourself up on your toes. Repeat 5 million
times. (Sherwood Botsford sherwood@space.ualberta.ca)
- If you can, rig something with either surgical tubing or a large
rubberband. For example: put the tubing around one of the back legs
of your desk in some sort of a loop. Reach under the tubing with your
toes, with your heel as a pivot pull the tubing toward you. This will
work the muscle in the front of the shins. Repeat 6 million times.
It's easier than the stair exercise.
- Run on different terrain, preferably grass. It'll absorb the shock.
- This normally affects knees, but it might affect shins. Don't run on
the same side of the road all of the time. It is sloped left or right
to let the water run off. Running on the same slope for long periods of
time will cause adverse effects to the ankles, shins...etc.... If
you are running on a track, alternate your direction of travel, as the
lean when you are going around the corners is at least as bad as the
crown slope of a road. This is especially true of small indoor
tracks.
- For strengthening the front muscles: Make a training weight by tying
a strip of cloth to a pop bottle. Sit on the kitchen counter top,
hang the bottle from your toes, and raise it up and down by flexing
your ankle. The weight can be adjusted by adding water or sand to the
bottle. (Sherwood Botsford sherwood@space.ualberta.ca)
- Scatter a few chunks of 2x4 around the house where you tend to
stand, say kitchen and bathroom. Now every time you are at the stove
or at the bathroom (in front of either fixture) stand on the 2x4 and
rest your heels on the floor. One in front of the TV and used during
every commercial will either stretch you, or stop you from watching
TV. (Sherwood Botsford sherwood@space.ualberta.ca)
Also from David Will david.will@ColumbiaSC.NCR.COM
Shin splints - Usually refers to damage of the connective tissue on
the front of the lower leg (tibialis anterior).
Shin splints usually are caused by putting weight/stress/shock on
the ball of the foot. Causes include poor shoes (not much shock
absorption), changes in surface, lack of stretching before and after
exercise, rapid increase in intensity and duration. When walking
or running make an effort to do this heel to toe. Heel comes down
first, then let the toe come down. On the steps, you are probably
flat footed.
Basically do dorsal flexion (toe raises w/heel flat on ground).
This can be done sitting or standing with or without weight on
the top of your foot. This will strengthen the muscle. To stretch
this muscle you need to do plantar flexion (point your toes). This
should be done before and after the exercise. I sometimes stand
with my heel on a step, and point my toes down as far as I can.
There is another disorder called Anterior Compartment Syndrome.
This is severe persistent pain in the shin area caused by build up
of pressure in the connective tissue and fascia. This is probably
what you've heard referred to as shin splints. I don't know of any
exercise that makes shin splints heal faster (but maybe there is).
I think they just get better with time.
--David
No! They are two different things. Will an apple turn into
an orange? The muscle, if not used, will become smaller and
FAT deposits may appear over and within the muscle, but the
muscle doesn't change into FAT.
Plyometrics FAQ
From: lylemcd@delphi.com
Well, plyometrics are basically a form of modified power
training. However, generally speaking, only body weight is used due to
the high impact nature of this technique. Similar power training,
plyometrics emphasizes speed of movement over anything else
(well, perhaps not safety). The goal is to "teach" your muscles
to respond quickly and powerfully. Also, some feel that
plyometrics may improve neural pathways and improve muscle fiber
recruitment over time. This makes it useful as well for athletes
who don't necessarily need power but desire improved strength
(i.e. power lifters and body-builders). So, what exactly is
plyometrics.
Well, before I get into the actual description of plyometrics and
how to incorporate them into a work out routine, let me bore you
with some physiology. Plyometrics relies on one of the basic
facts of muscular physiology: a pre-stretched muscle is capable
of generating more force. Basically, if two conditions are met
during the performance of plyometrics, greater force output can
be realized. The two conditions are this:
- The muscle must be pre-stretched prior to the concentric movement
- This pre-stretch must occur immediately prior to the
concentric movement or nothing happens
Actually, you've probably all done this if you've even jumped.
Think about it, when you jump what do you do right before leaving
the ground? You take a slight prep by bending your legs so that
you can jump further or higher. Well, this prep movement satisfies
the above two conditions. This is why high jumpers do a
quick knee flexion before jumping and basketball players do the
same thing, so that they can go higher easier. Ok, enough physiology.
Although plyometrics can be used for essentially any muscle, it
is probably most frequently performed for the legs as most athletes
require the majority in their legs. Probably the most
basic plyometric exercise is depth jumps. Very basically, you
stand on top of a box, chair or table and jump to the ground off
of it. You should absorb some of the impact by bending your
knees (which fulfills requirement 1) and then immediately jump as
high as possible (which fulfills requirement 2). This can be
performed for several repetitions. As you can imagine, the limit
to plyometric exercises is really determined by one's imagination.
Plyometric push-ups are very possible by exploding the
body off the floor, absorbing the impact with the hands, lowering
the body slightly and then exploding again in rapid succession.
Also, there are several books available which outline various
plyometric exercises for various muscles.
However, understand that there is a high injury potential as this
type of exercise is extremely high intensity. Generally, box
height on depth jumping should be kept between eight and sixteen
inches (1) to minimize risk potential. Also, due to it's high
intensity nature, plyometrics should probably only be performed
at limited times during the year (preferably during the power
phase if you are following periodization) and no more than once a
week to avoid injury. Also, due to the high stress that will be
felt on the connecting tissues (ligaments and tendons), at least
six months or more of basic weight training should be performed
before incorporating plyometrics into any routine.
For more information, please see Explosive Power: Plyometrics
for Bodybuilders, martial artists and other athletes available
from Health for Life (1-800-874-5339), Jumping into Plyometrics
by Donald A. Chu, PhD available from Human Kinetics (1-800-747-4457).
For a catalog of previous posts send requests to
lylemcd@delphi.com along with questions/comments.
Lyle
References: 1. M.F. Bobbert et. al. "Drop Jumping II. The
influence of dropping height on the biomechanics of drop jumping"
Med. Sci. Sports Exerc Vol 19(4), 322-346. 1987.
YES! For most people, adding muscle is very difficult. Hard work,
eating right, and having the right genetics are all needed to
get the bodybuilder look. It also takes years, and most often a
lot of steroids, to put on the kind of mass that you see in
magazines. If you find yourself getting more muscle than you'd like,
then you can stop training and they will shrink, due to lack of
work. You can use weights, or progressive resistance, to
make you stronger, faster and more explosive, as well as making
yourself look the way you want. If you want bigger arms it's
possible to train your arms and they'll become larger. Looking
like a bodybuilder takes extreme determination and the right
gene pool, it isn't something that "just happens". It is also
important to note that most athletes use weights to improve their
strength and their performance, and don't end up looking like a
bodybuilder, even though they train very hard.
If you want to add muscle and lose FAT during the same workout
you should do the weight training first. Why? First of all
you'll have more energy, which usually results in a more productive
weight training workout. Second, there is a time span of about
60 minutes, after starting the workout, where Growth Hormone
levels are slightly higher than normal. You want to take advantage
of that by making the workout not last more than 60 minutes. Weight
training first may hamper the aerobic exercise because your tired,
but you raise your chances of building muscle, which will burn more
FAT in the long run. A better way would be to do them on different
days and allowing yourself adequate rest between weight training
sessions.
Training & Nutrition Mailing List Nutrition FAQ's
The USDA Nutrient database is available from
info.umd.edu in the directory /inforM/EdRes/Topic/AgrEnv/USDA/USDAFoodCompositionData
It's pretty trivial to add fields to the numbers in the database, which
is about 4.5MB.
The following nutrition data files are available from anonymous
ftp to ftp.cray.com in the /pub/misc.fitness directory:
- ABBREVIATED.DATA.gz
- Abbreviated database from the above site with each field labeled.
- NUTRITION.DATA.gz
- Concatenation of the SR files from the above site.
- NUTRITION.LABELED.gz
- Nutritional database with each field labeled.
From: Tim Mansfield
This is a summary of an interview with John Parillo entitled "Form vs
Structure" by Greg Zulak, Musclemag International, #136, September
1993.
Parillo argues in the interview that what some people take to be
genetic differences between two trainees, who do the same exercise but
gain different results, may in fact be the result of differing exercise
form. Small differences in the execution of the exercise can stress
entirely different muscles or parts of muscles.
Exercise variation muscles exercised
-----------------------------------------------------------------------
Bent Row pinch shoulder blades rhomboids, trapezius
shoulders down lats, teres
bar to stomach rear delt, lower lat
as well
Chins lean back upper lats, teres
lean forward, knees up lower lats
Pulldowns stay vertical, pull elbows
to bottom, not back, shoulders
down at bottom of movement lower lats
arched back, elbows behind upper lats
Bent Lateral straighten arms at top rear delt
leave arms bent, pinch shoulder
blades rhomboids
Behind Neck Press keep shoulders lowered at the top
Bench Press sternum arched, shoulders
down and back pecs
chest flat, shoulders raised front delt
Flyes as for bench press
Tricep Extensions
elbows wide, bar moves
straight tricep belly
elbows in,
bar moves in an
arc tricep heads
Bicep curls supinated (palm down?) at top outside head
pronated (palm up?) at top inside head
Squats hips forward at start of raise thighs
hips back and up at start lower back, glutes
narrow stance, toes forward,
push with balls of feet front thigh
wider stance, toes out,
push with heels outer thigh
Calf Raises toes straight, heels turned in
at the top inner head
toes straight, heels turned out
at the top outer head
seated, feet under body soleus
Stiff-Legged
Deadlifts arched back, pivot from hip hamstrings
rounded back, pivot from lower
back lower back (dangerous)
arched back, pivot from hips
drive hips forward at 2/3 point,
squeeze glutes glutes
Supplements don't have any anabolic affect. They may
provide extra protein or calories, but they won't build
muscle for you. Those ads sure do look nice don't they?
Look carefully at them. The before picture is low light,
gut hanging out, bad pose, and usually no tan. In the "after"
picture they're sucking in the gut, doing a descent pose,
good light, oiled skin, and are usually very tan. All of
that is done to make them appear larger and more defined.
Supplements may have a psychological affect, which could easily
make you work harder and gain muscle, but it's not the product
that's making you gain muscle, it's the extra work you're doing.
The bodybuilders are getting paid very well for saying that
a certain product made them who they are. The fact is that
they are approached well after they win a few contests and
after they are already huge. The only supplement that works
is anabolic steroids, which won't be discussed in this document.
Use supplements only if you're having trouble eating a well
balanced diet or are trying to increase your calories or protein
intake. Don't buy them with the thought that they will suddenly
pack 10 pounds of muscle on your body, they won't! Your money
would be better spent on a hiring a good trainer or on buying
better food. If you are going to buy a supplement, Twinlab has
a good reputation for high quality products. Don't buy any Weider
product. Many of their products have been tested and found to be
very low quality.
What do some supplements really do?
- Boron
-
- Research found incidence of impotence & infertility in
males.
- Increase absorption of Calcium & Magnesium, which
stimulates alertness in the brain.
- No anabolic effect.
- Vanadyl Sulfate
-
- Increase glucose transport into muscles.
- Muscles will appear larger in approx. 80% of the people
who use it. Once it is discontinued, the muscles
go back to normal. It should be cycled, and it
could be used to give you an advantage for a
contest. Order it from Sports Pharma.
- No anabolic effect.
- Chromium Picolinate
-
- Insulin boosting action. Will provide energy for
people with low blood sugar.
- No anabolic effect.
- Cybergenics
-
- Good, detailed training program, the supplements provide
no anabolic effect.
- Met-Rx
-
- Good when used as a meal replacement.
- Expensive.
- No anabolic effect.
If you're looking for mail order places here are some recommended
1-800 numbers. Most, if not all, offer a catalog and very
cheap prices.
Hardbody Enterprises NJ 1-800-378-6787
Iron Warehouse -Canada 1-800-561-3856. open 24hrs.
Power Store 1-800-382-9611
Vitamin Wholesalers 1-800-848-6896
DPS Nutrition 1-800-697-4969
Nutrition Discounters 1-800-362-3306
L&H Vitamins NY 1-800 221-1152
Price Destroyers 1-800-xxx-xxxx (number unknown/changed)
(If you know their number please mail glex@cray.com)
Warehouse Sport Sales 1-800-677-4810
Health Depot 1-800-786-4611
Nutrition Warehouse 1-800-362-3306
JBN 1-800-487-2111
DSS 1-800-666-6865
S&S Enterprises, Inc. 1-800-456-3955
The egg is the most complete souce of protein.
White Yolk
Protein 3g 3g
Fat Nil 5g
Calories 15 60
This section consists of responses to the FAQ Exercise Equipment survey,
plus miscellaneous opinions found in
misc.fitness. Thanks to everyone
who answered the survey. If you would like to share your experience
with exercise equipment (good or bad), write to Katie Henry at
khenry@austin.wireline.slb.com.
Equipment is grouped by category:
VOICES OF EXPERIENCE
The majority of home exercise equipment is no longer in use within a
year of purchase. Why? Frankly, it is boring to run on a treadmill,
ride an exercise bike, ski on a ski machine, etc. Think very carefully
before spending your money. I like my treadmill because I can train hard
in the winter for the summer racing season. Without that goal, I doubt
I'd use it very often.
..........
I've now spent $600 for the NordicTrack, $1100 for the Parabody EX350,
about $1500 for new CDs of music to work out with, about $3000 on new
clothes and alterations to the old, and $300 for a new CD player stereo
for my little gym. So, the actual retail cost of losing 65 lbs is
just $6500, $100 per pound. Maybe I should have thought of this when
I was putting that weight on. Ah well, it was money well spent, I
think.
..........
>What is better for shedding fat? The [x-equipment] or [y-equipment]?
It doesn't make any difference. Any exercise that allows you to maintain
a training heart rate (60% to 75% of HR reserve) for 30-60 minutes, 3-5
times a week will help you to lower your levels of stored body fat
(assuming nutritional intake is appropriate). Other than that, you should
choose a machine (and activity) that you like and that is of good quality
to keep you motivated.
The idea that one machine or another (or that one intensity of aerobic
exercise or another) will burn more fat or cause you to lose your stored
body fat faster is mostly a bunch of marketing crap. Stick with what you
like.
ROLLERBLADE
I own Aeroblades by Rollerblade. They use a three-buckle system that
makes it easier to get in/out of. Same w/the Cool Blade, which is a
cheaper version and I think may have been discontinued. I've seen a few
comments on the Metro, usually complaining that they don't support the foot
well and/or convincingly. If you don't get a lot of feedback in this
group, I suggest posting to rec.sport.skating.inline.
ZETRA
I own a three-year-old pair of Zetras, now called the Zetrablade.
They've been great for getting me to class on time and for touring
the regional parks around the Bay Area (again, the moderate recreation/
exercise motif). And, they have heel brakes on both skates, which is
nice for beginners who aren't necessarily left- or right-footed.
If I had to buy another pair, I'd definitely get a model with at least
one ski-boot type bracket on it (there's probably a term for it that
I don't know) which helps a lot with the fit of the boot. I always
have to stop after the first 10 minutes and tighten my laces.
IC>I am considering buying a LifeCycle. Could anybody give me
IC>advice on where and for how much I could expect to buy one?
New ones run anywhere from a $700-$1,500. I highly suggest a used one.
In Los Angeles, we have a newspaper of classified ads called the Recycler
and I see used ones listed all the time. Check out the fitness equipment
section of your local paper as well. (Keep in mind that in the L.A.
overload of fitness fanatics makes for me used LifeCycles
available)
IC>I saw an ad recently from LifeFitness of Irvine CA. Are they
IC>reputable?
LifeFitness INVENTED the LifeCycle. Can't get any more reputable than
that!
IC>Finally, if there is another make I should consider, please let
IC>me know. Primarily I'm interested in a reliable bike that can
IC>simulate hills (I miss New York!).
Go to your local Fitness store. You live in a big enough city where they
are going to have a high end fitness equipment store (vs. a sporting
goods store).
You might also consider calling some of your local health clubs to find
out who services their LifeCycles. Then call the servicing companies to
see if they have any units for sale used or who else might in the area
or who sells them new.
Good luck and happy cycling!
..........
Best aerobic bike ever built (IMHO). I own a 5500 that I bought
new four years ago, still runs great. A friend found a 6500 at a
flea market for $200, cleaned it up--it runs great. I have no
reason to mistrust LifeFitness.
..........
Buy the LifeCycle from LifeFitness. The best model is the recumbent
5500r. It will run you a little over $2,000, but it's worth every penny
and LifeFitness offers financing, which makes it relatively painless to
buy.
..........
Tectrix is also very good and Trotter is comming out with a bike soon.
..........
CONCEPT II
Is the Concept II worth $700?
Yes. you could easily spend $300-$400 on something not even 1/10 as
good. If you really think rowing is the thing for you, the Concept
II is hard to beat.
GENERAL ADVICE
X country ski machines are great---IF---that's an activity that you
will enjoy and stay with. Don't listen to the marketing BS about
"world's best aerobic exercise." That claim is based on arcane
scientific distinctions that have no practical worth to the
average exerciser. If you like to do it, they will be effective
and help you attain goals if done properly (correct intensity,
frequency, duration).
>From the owner of the Nordic Track PRO, below:
I have since also used some of the lesser NordicTrack models and would
suggest that anyone considering purchase should spring the extra bucks
and get one of the models that allows the front end to be elevated. It's
not so much that elevating the front is, in and of itself, that great,
but that the design of these units gives a more stable base.
NORDIC TRACK
My experience says, stick with the Nordic Track machines. (Their
advertising may be BS but the products are good.) I have tried
the "lever arm" type of machine (costing $350.00) and fond it
uncomfortable and difficult to achieve a quality workout.
As for price, the best Nordic Track machines are in the $450-600
range. For your long-term enjoyment, I strongly advise not settling
for anything less in price. IMHO, it is good $$$ after bad. See if
you can't try out a Nordic Track in a club or with a friend before
you buy. Good luck.
..........
I bought a NordicTrack PRO from NordicTrack by mail order. When it
arrived, I hauled the box upstairs and proceeded to get out my tool box
figuring that I would now have to spend the next six hours assembling
the thing. It slid out of the box, unfolded and was operational
in a matter of minutes without even opening my toolbox. (Oh, I
do think that I had to get a screwdriver to attach the stupid
electronics thing that Nordic tried to convince me was worth
$150, though they threw it in free, which is a good thing since
it most certainly isn't worth $15 much less $150.)
I decided to begin slowly, so I decided to do just ten minutes.
After about eight, I fell off exhausted and seriously considered
calling 911 for myself. However, after about two months of gradually
working up, I began doing four one-hour runs a week. In seven months,
I lost 60 lbs and now weigh 165. I feel great.
The NordicTrack itself is none the worse for wear after all of that
hard work (and I do go at it rather aggressively). It showed some alarming
signs of wear early on, but that has now settled in. It seems like it
just needed to break in like a new pair of shoes. In the almost nine
months that I've had it and used it regularly, I've had no problems with
it at all. It got rather noisy at one point and the neighbors complained.
I hadn't noticed it since it apparently got noisy gradually. I just cranked
up the tunes to compensate. ... Anyway, I called the Nordic people and they
suggested oiling the idler wheels with light, household oil. The noise
disappeared and I was surprised. Now I seem to notice it starts to get
that noise back every few months. A quick drop or two of oil and she
runs smooth again.
Aside from the expected exhaustion and the initial adjustments of my
heretofore idle body at the onset of this regime, I have not felt any
injury or other adverse effects of "tracking," even as aggressively as I
do it.
I've now changed to NordicTrack only three hours a week in order to
keep from losing any more of what's left of me. The problem is that
I really have come to enjoy running on my NordicTrack. I'd do it everyday
if I could.
My major complaint with my Pro is the stupid electronics. All right, the
clock is accurate and will tell you how long you've been at it, but that's
about it. Nothing that a $10 stopwatch wouldn't do. The distance run
measurement is something I can't comment on, though when I go X-country
skiing for real on measured trails, I seem to be able to go about ten miles
an hour, but my NordicTrack only seems to indicate about six miles for much
more constant and intense (or so it seems to me) work. The calories used
measurement is a joke. It seems simply to integrate your speed over the
time that you worked. In this respect, I do use this thing just to
judge the relative merit of my workout. A typical one-hour session seems
to run this number up to 600. If I get off and find this only went up to
500, I consider myself to have been dogging it. If I find it at 700, I
wonder about overworking.
The pulse monitor is totally worthless. It can almost find a steady pulse
if you're standing still and hold your breath and stand perfectly
motionless holding your head as some totally unnatural angle. If you want
to check your pulse while you're working, don't even try. It will gyrate
all over the scale. It's also very uncomfortable to wear. You can't even
stop and stand still for a few seconds to take your pulse since it takes
it a minute or so to get a valid reading. So, don't let the NordicTrack
sales people talk you into paying extra for the fancy upgraded electronics.
Speaking of talking to the NordicTrack sales people, they actually do
have some range to bargain with you on the phone. I talked them into
giving me $50 off the price, throwing in the $150 electronics upgrade
free, and paying the shipping.
Anyway, I can enthusiastically recommend the NordicTrack Pro.
- NORDIC TRACK 900
- I used a Nordic 900 at a health club on a recent trip and was surprised
that it didn't have as smooth an action as my much less expensive PRO
does.
- PRECOR
- >From the owner of the Nordic Track PRO:
I used Precor's new X-country skier at the local fitness
store the other day and found it not very smooth and, in fact,
difficult to get a good stride on.
> I'm looking at buying a treadmill. Does anyone have any advice on
> which ones are better. I'm trying to stay in the moderate range.
> Is motorized best? Thanks.
True, Precor and Trotter are three of the better-known brands for
home use. I'm sure there are others that are just as good. A couple
of tips:
- Go to a store that specializes in fitness equipment, rather than
a large department store like Sears. Fitness stores usually carry
the best equipment, they usually have the best-trained personnel
and they usually carry 10-15 different models in different price
ranges so that you can compare. (Note the recurring use of the term
"usually." I know the good stores in Chicago but you must always
exercise consumer caution.)
- Look for a good motor (at least 2 hp), stable walking bed.
Think about the use of the treadmill. If you will use it only
for walking, you can save a few $$ by getting one with a shorter
length. Sometimes, the higher price models feature only more
sophisticated electronics, rather than better hardware. You
need to decide what features you want (like a motorized elevation
control).
- As far as I can tell, motorized is still best. I've seen the
commercials for Nordic Track and Jane Fonda, but I'm not yet
convinced. Usually, non-motorized TMs do not have enough inertia
to be comfortable.
- You probably need to spend $1500 to $2000 for a good TM with
what I would consider minimum features. If you can't afford that,
you might want to consider another piece of equipment or delay the
purchase. It has been my experience that $500-$1000 TMs usually are
unsatisfactory in the long run (and you still have spent a lot of $$).
LIFESTRIDE
I have been using a LifeStride treadmill for the past 6 months
and find it to be an excellent machine for the price. I
bought it for $550.00 and it seems to be a durable product that
will last a lifetime. It had a fitness test, hill climbing,
random hills, manual settings available. It shows you
the size of hills to come, current elevation, calories burned,
calories per hour, miles run, time etc. and literally raises
and lowers itself up to a 15% grade. A super product! IMHO
JANE FONDA'S TREADMILL
I have heard that the quality of these treadmills is quite
lacking in that they do not provide a consistent "feel"
throughout training on them. The best way for you to be
certain if the look and feel you desire is to take the
thing for a test drive and scope the quality for yourself.
This is not something you would want to mail-order.
PRECOR 905
Cost: $3,500
Speeds from 1.0 to 10.0 mph, motorized incline from 0-15%.
This model is about 7 years old and has a ton of mileage on it. I would
estimate 3000-5000 miles without any breakdowns. It has a heavy duty
motor which maintains a constant speed. Treadmills with lower horsepower
motors have noticeable lurching at high speeds, but the Precor has never
shown that tendency. Also, in spite of the high mileage no part has
needed to be replaced. The belt on which you run is in excellent
condition.
Compared to many treadmills, it has a long running surface which
means less opportunity to fall behind and end up off the back of the
track.
Most retailers of Precor will deliver, assemble and demo the machine
for you, which is the least you can expect for the price tag.
Every fall I spend $35 to have a service guy come out and perform
preventive maintenance.
It is an excellent value and I would definitely go with Precor again.
PROFORM CROSS WALK Dual Motion Cross Trainer Treadmill
This treadmill (ProForm model number DR705021) is a home
model motorized treadmill. The company which manufactures
it is Proform Fitness Products, Inc., 1500 S. 1000 W.,
Logan UT 84321-9813. Their Customer Service Department is
at 1-800-999-3756 M-F 6am to 6 pm Mountain Time. ProForm
is a subsidiary of Weider Health and Fitness, Inc.
The CrossWalk is shipped fully assembled but in the
compact, stowaway position, so it is in a long carton. The
upright portion is lifted up and locked into position to
put it in working order. The CrossWalk requires a
120-volt, 12 amp circuit which must be grounded. Try to
find a circuit with nothing else operating on in for your
treadmill, since the motor requires a lot of electricity to
run properly.
The Cross Walk is usable either as a treadmill only or as a
treadmill with upper arm exercise. Alongside the operation
console are two sort of handlebar- like arms. These arms
can either be locked in position alongside the console or
allowed to pivot and you can push and pull on them as you
walk on the treadmill. When locked, they serve as supports
in case you need to regain your balance as you walk, jog or
run. This treadmill also has manually adjustable incline.
The incline is easy to adjust but should not be adjusted
while you are using the treadmill. Angle of incline can
range from 1.5 degrees to 12 degrees. The treadmill speed
is adjustable from below 2 miles per hour up to 8 miles per
hour.
The speed of the belt as well as the power switch, and
several readouts, are accessed on the console of the
treadmill. There is a safety key which ensures that power
to the treadmill cuts off if you pull the safety key out
for any reason (should you fall off, for example).
Included in the readouts are: elapsed time, speed,
calories, distance, pulse. There is a jack for an earclip
pulse monitor on the console which feeds the pulse
display. The console requires two double-A batteries.
My family of three has used our CrossWalk moderately over a
period of several years. Some of us use it for walking
workouts, some for jogging. I personally have tried the
arm-exercise but do not usually use it (I didn't buy this
model with using the arm option in mind). I DO use the
pulse readout to keep exercising in my target heart range.
However, I found that a good deal of experimentation was
necessary before I found a reliable location for the pulse
clip to read properly. (I clip it between my thumb and
forefinger on the "web" of skin between them, and try not
to shake or move that hand a lot while on the treadmill. I
use the pulse readout only as an adjunct guideline along
with time elapsed and my perceived exertion level.)
The CrossWalk was approximately $600 US at a local sports
supperstore (Sports Authority in the Washington DC
metropolitan area) several years ago. My family has been
very pleased with its performance. The CrossWalk is used
in our basement level in a rec room. We find that it is
noisy enough that we need to have the TV or stereo on at
somewhat high volume to hear while we work out on it, and
this could be a consideration for someone who lives with
others or in an apartment. However, the CrossWalk has also
allowed some of us to exercise at times or in weather that
would otherwise have prohibited it. Aside from
occasionally lubricating the treadmill belt with silicone
spray, we have found it very low-maintenance. It seems to
be sturdy, although our weights range from around a hundred
up to over two hundred pounds.
The CrossWalk comes with a well-written eleven-page User
Manual including a part list and exploded diagram.
(burgess@lbur.loc.gov)
THE HAMMER
Manufacturer: Vital Form
Where Purchased: Direct
Price: $1130 for complete unit with all options. $699 for base
unit.
This device is essentially a multi-exercise device based on a T-bar
row system. Weights are placed at one end of an arm; the other
end is attached to a vertical post which attaches a seat to the base.
An adjustable (height, distance from seat) rest is located between
the seat and the weights. Lifting attachments are attached to the
T-bar arm; load is adjusted by the amount of weight and where the
lift attachments are connected to the weight arm. The optional lat
tower is fastened behind the seat. The basic unit occupies about
48 inches by 24 inches.
I've been able to use the Hammer to perform about 50 different
lifts. It seems to provide a very good range of motion. The
position of the lift attachment on the weight arm can significantly
multiply the effect of the weights loaded on the arm. There are 11
lift positions on the arm. With 100# of plates on the arm, the
effective load varies from 131# (position 11) to 365# (position 1).
Not all positions can be used with all exercises.
The Hammer seems very durable, with the exception of a distance
scale which is used to position the movable rest--it's just tape &
wears off. The Lat tower is a great attachment, but it introduces
some lateral instability--the tower is about 80 inches high. There
is a post to hang excess weights behind the seat. It should be loaded
up to prevent the rear of the device from lifting when performing
cable curls with heavy weights.
I have modified the Hammer to serve as a Glute-Ham machine as
described by Michael Yessis by adding an adjustable foot platform
to the lat tower.
With weights removed, the Hammer is quite movable but since I
keep mine in one place I've mounted it to a heavy sheet of
plywood to provide additional stability. I've also developed
additional lifting devices to extend it.
PROS:
- Very easy to assemble. Little or no maintenance required.
- Device is very simple--little can go wrong.
- Gives the feeling of free weights.
- Since the weights are never above you, no workout partner is
required.
- Extremely flexible. I use it to perform more than 60 different lifts.
- Very amenable to creative modification to create new lifts.
CONS:
- Maximum plate capacity is about 150# (6x25 regular plates). This
should only be a problem for very serious lifters.
- Lateral stability with lat tower.
- You have to buy plates in addition to the machine--figure on 4x25,
2x10, 1x5, 1x2.5.
- I find the press bar to be a little difficult to work with.
OVERALL
Yes, I would buy it again...Good value for money.
PARABODY EX350
... I bought a Parabody EX350 from the local dealer. I started with this
thing three times a week in mid January, so I'm just finishing my sixth
week with it.
I'm very glad that I talked the local dealer into delivering and setting
up this little contraption for free, though, since the assembly drawings
are virtually unreadable and the assembly looked rather complex.
However, the fellow from the dealer knew exactly what he was doing and
it all went fine.
I selected this machine since it seems particularly well built. ...
I wanted a serious weight machine right out of the starting blocks.
So many of the cheap units available just don't seem like they're intended
to be seriously used.
The Parabody EX350 has a very heavy frame (at least as home units go), good
pulley and cable parts, and good, heavy hardware. All of the mechanisms seem
to work smoothly and I have not noticed any wear or breaking except as
noted below. I'm also pleased with the minimal amount of setup and
reconfiguration that is required (as contrasted to comparable home units)
as you go through a workout.
After about three weeks with my Parabody EX350, I noticed some rather
bad wear abound the leg curl part. The dealer sent Steve back over (a
house call) and determined that I needed an extra washer. With that
installed, the mechanism seemed a bit tight for a while but now seems to
have worn in nicely.
My one complaint about the Parabody is that it comes with virtually no
instructions. If you don't have a good dealer who can show you how to
raise and lower the seats, attach the various parts, etc. you'll have a
hard time figuring it all out.
After three workouts a week on this thing, alternating with my NordicTrack,
I've noticed that God has again blessed my efforts with rather nice results.
I've also not gained any weight, so I must still be losing fat.
...[T]hough I have only had mine for about six weeks, [I can] give a
guarded recommendation to the Parabody EX350. [Info about unrelated
equipment deleted.]
BMI 9700
There are several moderately priced but good home gyms on the market.
I would recommend the BMI 9700 home gym for strength training. It offers
good resistance training up to 330 lbs and has exercises for both upper
and lower body. It will run you around $400-500. Good quality at a low
price. Of course it can't match more expensive, professional equipment.
Perfect Flex 2000
Carl Towley, formerly with Cybex, has invented a two dumbbell
system with adjustable plates from 10 to 95 pounds each. The system is
called Perfect Flex 2000 and sells for around $500. Although I work out
in a gym and do not use the Perfect Flex, it appears that in the space of
about two shoe boxes, one could have an easily adjustable entire free
weight work-out system. The phone number for an info. kit is
1-800-615-8500.
Paul Willingham spellwin@pipeline.com
MISCELLANEOUS
Last year, I spent just under a hundred dollars on one of those
"cheap" stair climbers at Target. The center linkage broke with just
a few weeks of only moderate usage. I repaired it myself and it
broke again and again and again. Finally, I installed a number
fifty roller chain and a stainless steel sprocket mechanism of
my own design. This worked wonderfully until one of the shock
absorber things broke. I gave up at this point.
...
When it was working, the stair climber gave me sore knees constantly.
The October, 1993 issue of Shape magazine contains an article about
the latest fitness craze, slideboarding. I got an e-mail request
for more info and thought other folks might like a synopsis, too.
Here goes:
Slideboarding looks easy, but isn't, at least at the beginning.
Several consecutive minutes will leave you huffing and puffing.
Getting from one side of the board to the other requires just
about every muscle in your lower body, which is why slideboarding
is an excellent, and tough, workout. You'll condition your
heart and lungs, work on your balance and coordination and burn
a lot of calories.
Slideboarding is used by physical therapists to rehabilitate knee
injuries, especially tears of the anterior cruciate ligament
behind the knee cap. It's effective because it strengthens your
quadriceps without having to straighten your knees.
It's important to use proper technique. Improper technique can
place too much stress on your ankles, knees and lower back.
One reason sliding probably will be tough at first, even if
you're in good shape, is that it's different movement from most
everyday movement patterns. This makes sliding great training
for several sports that require you to constantly shift your
weight and move from side to side, such as volleyball and tennis
(and basketball).
Because sliding is so new studies haven't been done to determine
exactly how many calories it burns, but it seems to burn as many
as running an eight-minute mile or cycling at a brisk cadence.
Because sliding is so tough, it's not something you can do for
hours at a time. Start by interspersing short bursts of 30 seconds
with other aerobic activity and work up to 20 to 30 minute sessions.
A flimsy board will travel halfway across the room with each pushoff
or buckle in the center and require constant straightening. Others
make a noise like the tearing of paper, which may make sliding to
music difficult. Portable units are available, but some weigh up
to 30 lbs.
Make sure you get one with high enough bumpers so you won't go
sailing over the end every time you build up some momentum. Square
bumpers give a faster, more explosive skate, whereas angled end
ramps slow things down. The board should be slick, but not so
slick that you feel you're skidding across an icy sidewalk.
Wearing slide socks without shoes will give your feet more of a
workout, but you'll get a smoother ride and more support with your
shoes on (and booties over your shoes). Booties come in different
speeds. Goretex or silky fabrics send you flying; rougher material
will slow you down but make you work harder.
A short list of slideboards Shape magazine has "seen":
Slide Reebok (formerly Kneedspeed) -- Rubberized end ramps curve
slightly upward to ease stress on ankles, knees, hips and lower
back. Slide, socks and an instructional video are $99.99.
Call 1-800-REEBOK-1 or 1-800-843-4444
Body Slide Club Pro (formerly The Training Camp Slide) --
The top-of-the-line model for $199, is self-polishing, so it gets
faster and smoother with use. Other pluses: adjustable stop-block
to vary the length of the glide and rubber webbing underneath to
prevent the board from sliding as you do. Call 1-800-238-5241
The Original Slide Board -- Well-crafted, it's the best board around.
Stop blocks can be set up as either vertical or angled. Hinged in
middle for easy fold-up and storage. All models under $200.
Call 1-516-921-2003
(This takes you to an answering machine which may
or may not have anything to do with the Slide Board. If anyone
knows a better number for the Slide Board please let me know.
Jeff Gleixner glex@cray.com)
Body Slide -- Hawked on late-night TV, is cheap ($50) and slow.
Collects dust easily and must be polished frequently with a soft
cloth. Each pushoff sends both you and the slide flying.
The article also includes instructions on how to slide. Topics
include "The Basics," "What to Do with Your Arms," "How Fast to
Slide," and "Making Your Workout Tougher" including subtopics
"Kicks," "Turns," and "Lunges." Sorry, I don't have time to type
in all the instructions (besides, the article is copyrighted).
You might try checking your library for a copy of the magazine
if you want more info.
>>I'm thinking about buying either a Nordic Track Pro or a HealthRider (the
>>one endorsed by Covert Bailey). I am currently previewing the NT at home
>>(30 day trial) but I find that I feel very unsteady using it...at times I
>>feel like I'm off balance. I'm sure that most get more sure-footed with
>>practice, but I can't shake this fear of falling. Has this ever happened
>>to anyone else?
I had a choice between Nordic Track and HealthRider and went with the
HealthRider mostly because of Covert Bailey. I think I made a mistake.
The HealthRider seemed better because:
- It was supposed to include a newsletter that I thought would give me
more ideas for the HealthRider and keep me motivated.
- It sounded like the HealthRider would be better for my back. I don't
have back problems but I have a wheelchair-bound 13 yr. old and I need to
keep away from back problems.
- I like x-ctry skiing and I thought the Nordic Track would make me sick
of it.
Actuality was different.
- The newsletter never showed. The HealthRider arrived without any
documentation of any kind even on how to put it together (which is very
easy BTW).
- The HealthRider can cause back problems. This happens when the seat is
too far back. An adjustment of the seat fixed this problem but I had to
learn the hard way.
- I didn't go X-ctry skiing at all this winter anyway.
But the real bottom line is the biggest problem of all.
- I gained 10 lbs. during the first 3 months I had the HealthRider.
- I don't feel that I am in better shape because of the HealthRider.
- It is BORING.
OTOH, I don't know if I will try NT next or not. The limited $469 model
seems interesting but maybe I should try to increase my jogging miles and
do more weights.
EXERCISES FOR EACH BODY PART
First, locations of basic muscle groups from the feet up to the hands:
- Calves
- Back of leg, between the knee and ankle. The two main
muscles in this area are the Soleus, lower area, and the
Gastrocnemius, the "meat" of the calves.
- Quadriceps (Quads)
- Front leg between the waist and knee. (Thigh)
- Hamstrings (Hams)
- Back leg between the butt and the knee.
- Gluteus Maximus
- Butt.
- Abdominals
- Front of body between chest and groin. Also consist
of the Obliques, which are on the middle and outer walls
of the abdomen.
- Latissimus Dorsi (Lats)
- Between the Spine and the sides of the
ribs starting near the armpit and going down to
the last rib. Gives people the "V-Shape", along with the
look of a small waist.
- Trapezius (Traps)
- Between the back of the neck and the shoulders
tapering to the middle back area.
- Pectorals (Pecs)
- Chest.
- Deltoids (Shoulders)
- Made up of 3 muscles.
- Front: Anterior Deltoid
- Middle: Medial Deltoid
- Back: Posterior Deltoid
- Triceps (Tris)
- Back of the upper arm, making up about 2/3 of the
upper arm.
- Biceps (Bis)
- Front of the upper arm, accounting for the other 1/3
of the upper arm.
- Forearms
- Between the elbow and wrist.
General Advice:
- Keep back as as vertical as possible.
- Go slow, no bouncing.
- Inhale at the top of the motion. Exhale from the bottom of
the motion to the top.
- Don't lock knees or bounce at the top or bottom.
- SQUATS
-
- Set-up: Standing upright. Stance is a comfortable shoulder width
apart, toes pointed slightly outward.
- Movement: Very similar to sitting down on a chair. Focus your
vision on something in the room slightly higher than the level
of your eyes. Start by moving the butt back and downward.
Don't start by bending the knees. Continue downward, by
bending the knees, DON'T allow your knees to move forward,
this will cause undo stress on the knees. When the thighs
reach parallel begin exhaling and return to the starting
position. There should be no lateral movement, especially in
the knee or hip area.
- Adding Resistance: Place a barbell across traps or hold dumbbells
throughout exercise.
- Additional notes: Use a spotter. Start out light. Although this
is exactly like sitting down, NEVER do squats above a chair or
bench. Going to parallel is a must! Place bar on traps NOT on
back of neck.
- Muscles Worked: Quadriceps (Thighs), Hamstrings (Back of leg),
Gluteus Maximus (butt)
- LEG EXTENSIONS
-
- Set-up: Sitting on the edge of a bench or leg extension machine,
with knee at ~90-degree angle.
- Movement: Extend and straighten lower leg.
- Adding Resistance: There are many Leg Extension machines
available. Sit on the machine with the padded end against
the front area of the ankle.
- Variations: Working the inner Quad can be done by point the
toes toward each other at ~20-degree angle. The outer Quad
can be worked by pointing the toes out at ~20-degree angle.
- Muscles Worked: Quadriceps
- LUNGES
-
- Set-up: Standing upright with feet shoulder width apart.
- Movement: Take a 2-3' step forward. Once the step is taken the
upper body and the front knee should not move forward during
the lowering and raising of the body. Keeping the upper body
vertical, lower body straight down until back knee comes close
to the ground. Raise body straight up and return to starting
position.
- Adding Resistance: Barbell may be placed across traps or dumbbells
held in hands or barbell placed between legs (straddled)
(Obviously the last variation must be used in this case).
- Variations:
- Work 1 leg at a time or switch for every rep.
- Step onto a 6"-1' platform for an added stretch.
- Step backwards or sideways.
- Instead of returning to the starting position
just go up/down for the required reps, then
return to the starting position and do the same
for the other leg.
- Muscles Worked: Quadriceps, Hamstrings, the Glutes
- LEG PRESS
-
- Set-up: Performed on a machine where the legs usually press a
platform. Once in the machine place feet shoulder width
apart with toes pointed slightly out.
- Movement: Lower platform until knee is at a 90-degree angle.
Press platform up until legs are almost straight. DON'T
lock knees or bounce at the top or bottom.
- Adding Resistance: The machine should have a place to add
weight. Most large platforms are ~150 pounds.
- Variations: The inner and outer Quads can be worked by
changing the stance. Wide stance will work the outer
Quad, narrow stance will work the inner area.
- Muscles Worked: Quadriceps, Hamstrings, the Glutes
Basic Form: Don't swing the weight by using the lower back.
Concentrate on squeezing the shoulder blades together. Use
a thumbless grip.
- PULL-UP
-
- Set-up: Hang from a pull-up bar with a wider than shoulder, palms
facing away from the body, using a thumbless grip.
- Movement: Pull the body up, concentrating on the back doing the
work. Lean back slightly and touch mid chest to bar, or to
height of hands. Slowly lower down to the starting (hanging)
position.
- Adding Resistance: Weight belt or a weight held by the feet.
- Variations:
- grip: The wider the grip the more work the Lats
will do. A narrow grip makes the biceps,
forearms, and middle back do more work.
- Pronated: Moves the stress to the Back.
- Supinated: Moves the stress to the Biceps.
- Pull-downs: Same movement except the bar is being
pulled down instead of the body being pulled up.
- A close, palms up, grip hits the middle of the back.
- Muscles Worked: Back "V-shape" (Latissimus Dorsi) and biceps
- BENT-OVER ROWS
-
- Set-up: Bend at the hips, keeping the trunk straight and
firm with no bending of the spine at the waist. Knees
slightly bent, feet shoulder width apart. Weight being
held using a pronated, thumbless grip (palms facing the
legs).
- Movement: Pull the weight to the chest, keeping the
elbows out and away from the body. Slowly lower weight,
keeping the back straight and horizontal throughout the
movement. Squeeze shoulder blades together at the top
of the lift.
- Keeping elbows in changes the stress to the Lats.
- Variations:
- T-bar rows: A device with one end attached to the
floor as a pivot.
- One-arm dumbbell rows: Use one dumbbell with the
same grip. Opposite knee resting on bench, along with
the opposite hand. Pull dumbbell up without rotating
upper body.
- Seated cable rows: Done using a low pulley. Sit
on floor with feet secure, knees slightly bent.
Pull handle to chest, keep upright and avoid
bending forward or backward to reduce
stress on lower back.
- Muscles Worked: Back/sides of neck out to shoulders and tappering
down to mid back(Trapezius), Rear shoulder (Posterior
deltoid)
- DEADLIFTS
-
Tom McCullough on the Deadlift
- CAUTION: These could cause lower back pain. Please start out
with very light weight and do them slow. If there is any
pain, stop!
- Set-up: Knees bent at about 90-degrees, shoulder width pronated
grip.
- Movement: Slowly stand up, keeping back straight, head up and
the bar close to/touching the body. Return back to starting
position (watch the knees).
- Adding Resistance: Dumbbells held in each hand or a barbell held
with an overhand grip. It is much safer to start with the
barbell already off the floor and at waist height. Don't
pick up or set down the weight with your legs straight.
- Variations:
- Sumo: feet very wide, grip very narrow.
- Stiff legged: see hamstrings.
- Muscles Worked: Back (Lats), Deltoids, Quads
- SHRUGS
-
- Set-up: Hands at waist level, shoulder width stance.
- Movement: Raise shoulders straight up, try to touch ears. The
"I don't know" movement. Keep the head up and bring the shoulders
to the ears, don't bring the head down to the shoulders.
Don't roll the shoulders.
- Adding Resistance:
- Dumbbells: Let them slide along the sides of the
waist.
- Barbell: Pronated grip, keep bar against body.
- Muscles Worked: Trapezius "Traps"
- BENCH
-
- Set-up: Lying on a bench, feet firmly on floor, butt, back,
shoulders, and head on bench. Roll shoulders back and down so
the shoulder blades are firmly pressed against the bench and
the chest is sticking up (high). Arms straight and above
shoulders, palms facing the feet.
- Movement: Bend arms so the elbows move away from the rib cage and
the hands move down in a slight arc, until they are about even
with the sternum (nipple) and your elbow is at about a 90-degree
angle. Push up and back to the starting position, again in
a slight arc. To keep the deltoids from doing too much work,
don't allow the rear deltoids to come off the bench, especially
the last few inches when pushing the weight up. They should
remain in the same position throughout the movement.
- Adding Resistance: Dumbbells give a wider range of motion.
Barbells and a good bench are usually used.
- Variations:
- Grip - The wider the grip the more the outer area of the
chest is worked. (Nearer the deltoids). A narrow
grip works the middle of the chest and triceps. A 2-6"
wider than shoulder grip is common and will work most of
the chest.
- Flat bench - Works the middle and to some degree the upper
and lower part of the chest.
- Incline bench - Works the upper area of the chest
and the front deltoids are worked more than the
flat bench. A 30-degree bench is all that's
needed, more than that and the deltoids begin to
take the brunt of the load.
- Decline bench - Works the lower area of the chest
and reduces the load on the front deltoid.
- Muscles Worked: Chest, Triceps, Shoulders (Posterior
Deltoids)
- DIPS
-
- Set-up: Hands supporting full body weight on a Dip bar, hands
facing each other. Knees bent so they're ahead of the body,
chin on, or near, chest. Body should form a crescent shape
and it should be keep during the exercise.
- Movement: Lower body until chin is near the height of the bar.
Let elbows flare out, keeping them parallel to each other
will turn this into a tricep exercise. Concentrate on the
chest pulling the elbows/deltoids together and press the
body upward back to the starting position.
- Adding Resistance: Weight belt or a dumbbell/weight held by
crossing the feet or placed on the calves by another person.
- Variations:
- Can be done by using 2 benches, bar stools,
parallel bars, etc.
- If the Dip bar makes a V-shape use the wider end.
- Reverse the grip so the palms are facing away from each
other.
- Muscles Worked: Chest (outer), Triceps
- FLYES
-
- Set-up: Lying on a bench, feet firmly on floor, butt, back,
shoulders, and head on bench. Arms slightly bent and slightly
wider than shoulders, palms facing each other.
- Movement: Keeping a slight bend in the arms slowly move them in
an arc away from the body. Lower them until a comfortable
stretch is felt in the chest/deltoid area. Raise them along
the same arc back to the starting position. To keep stress
on the chest keep the hands just wider than the shoulders at
the top (start) of the movement.
- Adding Resistance: Dumbbells are usually used, can also use
a low pully machine, or a Pec Deck machine.
- Variations:
- Pec Deck - Place elbows and hands on pad. Keep
head up and chest up (out) throughout exercise.
Push with the elbows not the hands.
- Incline Flyes - Works the upper outside of chest.
- Decline Flyes - Works the lower outside of chest.
- Muscles Worked: Chest, Shoulders (Posterior Deltoids)
- MILITARY PRESS
-
- Set-up: Seated with hands at shoulder height, palms forward, arms
in the same plane as the upper body.
- Movement: Press up until arms are straight above the head. Lower
back to starting position.
- Adding Resistance: Dumbbells or a barbell may be used.
- Variations:
- Can be done standing.
- Behind the neck press: Same movement except the
bar travels behind the head. This should be done
by the shoulders moving the bar back, not the
head moving forward or the chin down.
- Arnold Press: Start with palms facing each other,
instead of facing forward, and using dumbbells.
Rotate hand forward while pressing, rotate the
hands toward each other while lowering the weight.
- Muscles Worked: Front & Rear Deltoids (Anterior and Posterior
Deltoid), Back of upper arms (Triceps)
- LATERAL RAISES
-
- Set-up: Standing with a shoulder wide stance knees slightly bent.
Arms, slightly bent, hanging in front of body, palms facing
each other.
- Movement: Lift arms out and away from body, using the shoulders,
until the hands are at shoulder height. In the top position
the arms and body would resemble the letter "T". Lower arms,
using the shoulders, back to the starting position.
- Adding Resistance: Usually done with dumbbells or by using a
Lateral Raises machine.
- Variations:
- At the top of the movement turn the hand in a
"Tea pouring" motion.
- Lateral Raise machine: Seated with arms resting
on the pads. Push out and up on the pads, with
the forearms/elbows, to shoulder height.
- Palms up Lateral raises: The same as normal
raises except the palms are facing away from each
other at the beginning and face the ceiling at
the top and the starting position has the arms
out away from the sides of the body.
- Front Raises: The arms are lifted and lowered in
front of the body.
- Muscles Worked: Middle of shoulder (Medial Deltoid), Posterior
Deltoid, forearms.
- BENT-OVER RAISES
-
- Set-up: Seated, or standing, bent over so the upper body is
parallel with the ground. Shoulder wide stance with the
knees slightly bent. Arms, slightly bent, hanging in front
of body, palms facing each other. Head up.
- Movement: Lift arms out and away from body, using the shoulders,
until the hands/elbows are at shoulder height (trying to fly).
Keep the rest of the body motionless. Hands face the floor at
the top of the movement. Lower arms, using the shoulders, back
to the starting position.
- Adding Resistance: Usually done with dumbbells or by using
a low pulley.
- Variations:
- Seated: Sit on the end of a bench, extend legs so there's
enough room for the dumbbells. Bend forward until the
chest is almost on the thighs, hands hanging down under
the knees. Movement is the same.
- Muscles Worked: Back of shoulder (Posterior Deltoid)
ROTATOR CUFF & SHOULDER REHABILITATION: also check FAQ #29
Short explanation of various exercises to strengthen the shoulder
and Rotator Cuff:
- SHOULDER ABDUCTION
- Stand with elbow straight and hand rotated
outward as far as possible, raise involved arm to the side of
body as high as possible, Hold for 2 seconds, then lower.
- SUPRASPINATURS-"Empty Can"
- Stand with elbow straight and hand
rotated inward as far as possible, raise arm to eye level at
30-degree angle to body. Hold for 2 seconds, then lower.
- PRONE HORIZONTAL ABDUCTION
- Lie on table on stomach with involved
arm hanging straight to the floor. With had rotated outward as
far as possible, raise arm out to the side, parallel to the floor.
Hold for 2 seconds, then lower.
- SHOULDER EXTENSION
- Lie on table on stomach with involved arm
hanging straight to the floor. With hand rotated outward as far
as possible, raise arm straight back into extension as far as
possible. Hold for 2 seconds, then lower.
- 90/90 EXTERNAL ROTATION
- Lie on table on stomach with shoulder
abducted at 90-degrees and arm supported on table with elbow bent
at 90-degrees. Keeping shoulder and elbow fixed, raise arm into
external rotation. Hold for 2 seconds, then lower.
- SIDE-LYING EXTERNAL Rotation
- Lie on uninvolved side, with involved
arm at side of body and elbow bent at 90-degree angle. Keeping
elbow of involved arm fixed to side, raise arm into external
rotation. Hold for 2 seconds, then lower. -- The therapist I saw
suggest folding and rolling up a towel into a short cylindrical shape
about 4"-6" in diameter 8"-12" long and placing it between your elbow
and your ribs of the involved side.
- SITTING DIP
- Sit on edge of chair. Gripping sides of chair with
hands, straighten arms, lifting buttocks off chair seat. Hold
isometric contraction for 5 seconds then lower. -- Can be done
using a dip bar. Keep body straight and only go down 3"-4". Try
to use the shoulders to do the whole movement.
- Additional Rotator Cuff exercises:
-
- Using rubber tubing or Thera-Bands attach one end to a pole,
door knob, etc. about waist to chest high. A low pulley
machine can also be used, sit or kneel if using a pulley.
- Same position as Side-Lying External Rotation except that you're
standing with the secured end, or pulley, to the
uninvolved side of the body. Involved arm is at
90-degrees in front of body (broken arm position), the
handle or tubing held securely in your hand. Keeping the
elbow against ribs, or towel as suggested above, pull and rotate
outward about 135-degrees from chest. Upper body is
motionless all that's moving is your forearm. Hold for
2 seconds, then return to starting position.
- Same as above only the attached end is to the involved side of the
body and it's a pulling and rotating toward the chest.
- To help the throwing muscles:
-
- Again, using rubber tubing or Thera-Bands attached about chest
high to something.
- Facing away from the attached end with arm in a throwing position
(90-degree angle between upper arm and ribs and 90-degree angle
at elbow, forearm at a slight angle backwards.) Hand facing
forward and holding the rubber tubing. Rotate forearm forward
about 30-degrees, hold for 2 seconds, then return to starting
position. The hand only goes through a 6"-12" arc. The only
thing moving should be your forearms.
- Same as above except you face the attached end and you pull
back to the starting position of the above exercise.
- LEG CURLS
-
- Set-up: Laying on stomach legs straight or standing.
- Movement: Lift heel up as close as possible to the butt, keep the
knee, and the rest of the body, still. Contract Hamstring at
the top of the movement. Lower foot back to starting
position.
- Adding Resistance: Ankle weights or use a Leg Curl machine.
- Variations:
- Lying Leg Curl machine: Place Achillies tendon/heel under
the pad the knee should be comfortably over the edge of
the bench. Raise weight, keeping thighs, hips, stomach,
and chest on the bench throughout the movement.
- Standing Leg Curl machine: Similar to above except it is
done one leg at a time and the upper body should be
straight.
- Seated Leg Curl machine: Similar to above except the
heel/tendon is placed on the pad and the foot is pushed
down in an arc under the knees.
- One Leg or both legs at the same time.
- Muscles Worked: Hamstrings, Glutes
- STIFF LEGGED DEAD LIFTS
-
- CAUTION: These could cause lower back pain. Please start out
with very light weight and do them slow. If there is any
pain, stop!
- Set-up: Standing with a narrow stance, legs and upper body
straight.
- Movement: Slowly bend over, keeping the legs straight and the
upper body straight. Go until a comfortable stretch is
felt and slowly stand back up. Keep the head up, look ahead
not at the floor.
- Adding Resistance: Dumbbells held in each hand or a barbell held
with an overhand grip. It is much safer to start with the
barbell already off the floor and at waist height. Try not
to pick up or set down the weight with your legs straight.
- Variations: For a greater stretch SLDLs can be done on a pedestal
(bench, sturdy block, etc..).
- Muscles Worked: Hamstrings, Glutes
Basic Form: Many different beliefs about how to hit the inner and
outer parts of the Calves. Try one of the following:
- Inner: Try doing one of these to find what works.
- Point toes out at ~30-45-degree angle throughout
movement. (May stress knees & ankles).
- Use a narrow stance, feet almost touching.
- Roll up/down on the middle to outside of foot.
- Outer:
- Point toes in at ~30-45-degree angle throughout
movement. (May stress knees & ankles).
- Use a comfortable stance just wider than your shoulders.
- Roll up/down on the middle to inside of foot.
Also, bending knees slightly at the top of the motion will
increase the stretch on the calves.
Go as high and a low as possible.
Don't bounce, hold the contraction and stretch for at least
a second.
- STANDING CALF RAISES
-
- Set-up: Standing erect, knees locked or close to locked. Place
feet, toes to ball of foot supported, arch to heel sticking
out over the edge of a 4-6" block (stair/block of wood/etc.)
- Movement: Lower heel as far as possible, use a higher block if
the heel's range of motion is impeded. Raise heel and
stand as tall as possible. Repeat. Really focus on your
calves doing all the work and hold the contraction for a
few seconds. Don't bounce. Keep leg straight and the
knee and hip locked.
- Adding Resistance : Dumbbells may be held in hand(s), a barbell
supported on traps (similar to the beginning of a squat), or
one leg may be worked at a time. There are also many
squat/calf machines that support the weight so balance isn't
a problem.
- Muscles Worked: Calves (upper/mass part - Gastrocnemius &
Peroneous group)
- SEATED CALF RAISES
-
- Set-up: Seated with weight supported on lap, near knees, which
are bent ~90-degrees. The feet, toes to ball of foot
supported, arch to heel sticking out over the edge of a 4-6"
block (stair/block of wood/etc.) Usually the block is a
piece of metal at ~60-degree angle and is part of the
machine.
- Movement: Lower heel as far as possible, use a higher block if
the heel's range of motion is impeded. Raise heel and
as high as possible. Hold for 1 second. Repeat. Really
focus on your calves doing all the work. Try not to lean
back or bounce the weight.
- Adding Resistance: This is usually done on a machine with pads
for your lap and an adjustable weight stack or place to
add weights. Can also be done by placing dumbbbells/barbell/or
virtually any weight on lap.
- Muscles Worked: Calves (lower area - Soleus)
- LEG PRESS CALF RAISES
-
- Set-up: Using the Leg press machine, place toes to ball of foot
on edge of platform, so the heels are in mid air.
- Movement: Push platform by extending foot (toes higher than
heels, calves contracted). Lower platform by contracting foot
(toes lower than heels, calves stretched). Don't bounce.
Knees locked.
- Adding Resistance: This is usually done on a machine with a
place to add more weight.
- Muscles Worked: Calves (Tibialis, Gastrocnemius, and
Peroneous group)
- DONKEY CALF RAISES
-
- Set-up: Usually done with a partner. Feet are placed on a
secure block, as described above. The block is placed
~2' from a stable horizontal structure that is ~3' tall
(Usually one end of a Roman Chair or a tall bench.)
With feet placed on block, knees straight, bend at the
waist and use the structure for balance. The partner, using
a chair or bench to make it easier, sits on your back/butt
facing your back (if they were riding a horse they'd be just
in front of the tail), their weight should be directly above
the block and NOT on your lower back.
- Movement: Lower heel as far as possible, use a higher block if
the heel's range of motion is impeded. Raise heel as far
as possible. Repeat. Really focus on your calves doing
all the work. 4 seconds down 2 seconds up, pause for ~1
second on each end of movement. Partner should remain
motionless throughout exercise.
- Adding Resistance: Use a heavier partner. Have partner hold
additional weight.
- Muscles Worked: Gastrocnemius
Basic Form: Work triceps with slow movements to reduce the stress on
the elbows. Try to keep your biceps slightly flexed.
- CLOSE GRIP BENCH
-
- Set-up: Assume a stable position on a flat bench. Feet flat on
the floor, butt, back, rear deltoids and head on bench. Grasp
barbell with a narrow (6 inch) grip.
- Movement: Lower barbell to sternum, keeping elbows near rib cage.
Press bar upward using the triceps. Make it feel as if the
weight is pressed slightly toward the feet.
- Variations: Can be done using dumbbells and/or on a
decline bench. Using a Reverse grip (palms facing biceps
instead of triceps. Underhand), with a shoulder width
grip. will also hit the Triceps.
- Muscles Worked: Triceps (Medial head), Shoulders (front delts),
Pectorals (inner chest)
- CABLE PUSHDOWNS
-
- Set-up: Take a comfortable position in front of a high pully.
Grab bar with a narrow, thumbless grip. Pull weight until
elbows are tight against rib cage and hands are around the
upper chest, knees slightly bent.
- Movement: Keeping your elbows and upper body motionless press the
bar in a slight arc until the elbows are comfortable locked and
triceps are contracted. Slowly resist the weight as it is
returned to the starting position. The elbows are the
pivot point, Don't cheat by swinging the weight or upperbody.
- Variations: The best "bar" is a rope handle, avoid using a long
straight bar, use a V-shaped bar if rope isn't available. Can
also be done with elbows spread out to the sides and the upper
body bent forward so the weight is being pushed down in a straight
line. If using rope handle flare hands out at the bottom
position.
- Muscles Worked: Tricep (Outer head)
- OVERHEAD DUMBBELL EXTENSIONS
-
- Set-up: Stand with feet about a shoulder width apart, and a
dumbbell resting on your shoulder with your elbow pointing
straight up and your biceps flexed. The dumbbell is held
with a regular "curl" grip. The starting position looks like
the weight is being used to scratch the upper back.
- Movement: Without moving the upper arm, lift the weight, rotating
the hand so the palm faces forward, until the dumbbell is
above the elbow.
- Variations: Two handed dumbbell extension, where the weight of the
dumbbell is being supported by the palms of both hands, thumbs
wrapped around the bar. Using a barbell or EZ-curl bar or a low
cable pully with a rope handle. One-arm extensions give a wider
range of motion.
- Muscles Worked: Triceps (inner & medial heads)
Basic Form: Keep wrists straight. Don't rock backward. Flex biceps
at the top. Keep elbows down and against the ribs.
- BARBELL CURLS
-
- Set-up: Standing, using a shoulder width, palms up grip
on barbell. Barbell resting on the upper thighs, arms
straight.
- Movement: Lift the bar in a slow, steady arc toward the
shoulders. Raise until forearms are almost vertical then
lower the bar in a slow arc back to the starting
position. Keep elbows and upper body motionless. Keep
elbows level with, or in front of the body.
- Variations: EZ-curl bar will place less stress on forearms.
- Dumbbells - Start with arms at side and rotate hands until
the hands face the outside bicep area at the top of the
movement.
- Cable Curls - Same movement. Use machine with a
low pulley and a straight cable handle.
- To avoid cheating try them with the upper back
against a wall with heels about 1 foot away from it.
- Muscles Worked: Biceps, brachialis, forearms.
- PREACHER CURLS
-
- Set-up: Seated on the preacher bench with a slightly wider
than shoulder underhand grip on barbell. Lean into the
preacher stand, firmly pressing the upper-pectoral muscles
against it.
- Movement: Lift bar slowly upward in an arc until it almost touches
biceps. Keep upper arms on the pad and don't let the elbows
spread apart.
- Variations: Use EZ-curl bar, dumbbells, or a low pulley and
a straight handle machine.
- Muscles Worked: Biceps (lower), forearms
- HAMMER CURLS
-
- Set-up: Dumbbells held at sides with palms facing the body.
- Movement: Raise the dumbbell as far as possible without
allowing the elbows to move. Keep the palms facing
the body throughout the movement.
- Variations: One arm at a time or try them seated.
- Muscles Worked: Biceps, forearms.
- SEATED WRIST CURLS
-
- Set-up: Seated on the middle of a flat bench in a straddle
position. Place forearms on bench, palms up so the wrists
are just over the edge of the bench. Legs parallel to bench
are be used to keep forearms from spreading apart.
- Movement: Lower hands, keeping forearms on the bench, until the
palms face away from the body. Lift the hands, by bending at
the wrist, until palm is facing the body.
- Adding Resistance: Dumbbells or a barbell may be used. Allowing
the bar to roll partially down the hand, while lowering the
hand, will help strengthen the hand/gripping muscles.
- Variations: Standing with barbell behind back back, hands on
the butt or upper hamstrings and curl the weight by only
using the wrists.
- Muscles Worked: Forearms and muscles in hands.
- STANDING REVERSE CURLS
-
- Set-up: Exactly the same as regular curls except that the grip
is a palms down instead of a palms up grip. Grasp bar with
palms down and resting on upper thighs.
- Movement: Curl weight until forearms are perpendicular to the
floor. Lower weight slowly back to upper thighs. Keep upper
body and elbows motionless.
- Adding Resistance: Dumbbells or a barbell may be used.
- Variations: Use EZ-curl bar or a cable pulley machine.
- Muscles Worked: Forearms and biceps.
- WRIST ROLLS
-
- Set-up: With hands on a turnable dowel, preferably with
the forearms parallel to ground.
- Movement: Rotate dowel in one direction, then in
opposite direction.
- Adding Resistance: These are usually performed on a machine that
has an adjustable resistance dial.
- Variations: One of the best forearm exercise can be done
by making a weighted rolling device. Get a wooden or
metal dowel about 1.5 inches in diameter and about 2.5
feet long, and about 2.5 feet of thin rope. Drill a hole
through the dowel, at the midway point, big enough to
accommodate the rope. Put the rope through the hole
and tie a knot at it's end. At the other end attach a weight.
Rolling the dowel, keeping the forearms parallel to the ground,
will raise the weight. Roll until the weight touches dowel then
roll in the opposite direction until the weight goes all the way
down and back up to the dowel. Add weight or more reps
as needed.
- Muscles Worked: forearms and hands.
BOOKS that have been suggested:
The NEW Fit or FAT (or Fit or Fat) by
Covert Bailey $7.95
Covert explains how the body burns fat and why. Easy
reading and probably the best information/dollar ratio.
Getting Stronger by Bill Pearl ~$15
Good all around book. It lists programs for specific sports.
From: jedwards@unixg.ubc.ca
BRAWN by Stuart McRobert $18.95
Brawn is a good book for hardgainers... His methods are unlike
any others in the bodybuilding industry, especially his routines,
# of exercises, and number of sets. However, he claims to have a
high success rate with his clients and the book is pretty cheap:
through Musclemag International.
It can also be ordered from:
Send a check or money order for $18.95 plus $3.00 s/h to
HARDGAINER, PO Box 6365, Louisville, KY 40207.
Or from
CS Publishing Ltd
P.O. Box 8186
Nicosia
CYPRUS
1-800-292-6435
or
in Ca (209)-736-4501
From: Matt Brzycki
Nancy Clark's Sports Nutrition Guidebook by Nancy Clark $15
Contains 300 pages of common sense nutritional information and
more than 100 recipes. Clark is a nationally-known speaker and
writer. Chapter topics include healthy snacks, "sports salads,"
eating on the road, pre-exercise foods, post-exercise foods,
supplements, weight gain/loss and eating disorders. The book
is published by Leisure Press (a subdivision of Human Kinetics) and
goes for about $15. ISBN is 0-88011-326-X
From Marty Banschbach
Introduction to Nutrition, Exercise and Health $39.95
Frank Katch, Ph.D.
Professor
Department of Exercise Science
University of Massachusetts
William McArdle, Ph.D.
Professor
Department of Health and Physical Education
Queens College
Publisher:
Lea and Febiger 4th edition 1993
Box 3024
200 Chester Field Parkway
Malvern, Pa 19355-9725
(215) 251-2230
Customer Service 800 number: 1-800-638-0672
This is by far the best nutrition book for people interested in
general fitness that I have ever come across in all my reading
of different nutrition textbooks.
It has a chapter devoted to building muscle size and strength
(chapter 18) geared more to bodybuilders and it also has a chapter
devoted to general conditioning with sections on both aerobic
workouts and anaerobic workouts geared for other types of
athletes(Chapter 19). It also has a chapter(20) devoted solely
to exercise and diet for cardiovascular health for the people who
aren't really interested in improving their performance in a specific
sport but simply want to get some cardiovascular tone.
From: "Timothy J. Block" <tblock@umich.edu&rt;
Weight Training and Lifting by John Lear, ISBN 0 7136 5643.
This books concerns it self with power lifting and training.
From: Fahey@psyvax.psy.utexas.edu (Richard Fahey)
AUTHOR: Fleck, Steven J., 1951-
TITLE: Designing resistance training programs/Steven J. Fleck,
William J. Kraemer.
PUBLISHED: Champaign, Ill. : Human Kinetics Books, c1987.
DESCRIPTION: xv, 264 p. : ill. ; 24 cm.
NOTES: Includes index.
Bibliography: p. 235-260.
SUBJECTS: Isometric exercise
OTHER AUTHORS: Kraemer, William J., 1953-
ISBN: 0873221133
OCLC NUMBER: 15630379
From: barry@math.ucla.edu (Barry Merriman)
Subject: Hi Volume vs. Mentzer/Darden/Jones HIT training
Weight Training: A Scientific Approach,
by Michael Stone, PhD and Harold Obryant, Phd.
ISBN 0-8087-6942-1
360 pages, illustrated.
copyright 1987. cost: about $27.
From khenry@austin.wireline.slb.com
Kenneth Cooper's Aerobics
Other interesting books found at my local library:
Encyclopedia of Modern Bodybuilding by Arnold Schwarzenegger
Arnolds Bodybuilding for Men by Arnold Schwarzenegger
High Performance Bodybuilding by John Parillo & Maggie
Greewnwood-Robinson
Winning Bodybuilding by Franco Colombu
MAGAZINES
Muscle Media 2000: 1yr(8 issues) $36.00
It's on the web at www.mm2k.com
Probably the best (most honest) and most informative bodybuilding
magazine available.
Muscle Media 2000
P.O. Box 277
Golden, CO 80402-0277
IRONMAN: 1 year for $27.95 12 issues
Very good source of routines and information.
IRONMAN
P.O. Box 12009
Marina del Rey, CA 90295-3009
1-800-447-0008
Muscle & Fitness: 1 year $35.00 12 issues
Usually an interesting article is in there somewhere. Stuffed
full of self-promoting Weider hype.
Muscle & Fitness
P.O. Box 3739
Escondido, CA 92025-9819
1-800-423-5713
SHAPE 1yr $19.97
Geared toward women.
Shape
P.O. Box 563
Mt. Morris, IL 61054-7796
1-800-998-0731
American Health: Fitness of Body and Mind 10 issues $14.97
Pretty good all around magazine for general fitness.
American Health
P.O. Box 3016
Harlam, IA 51593-2107
1-800-365-5005
Walking 1yr $19.95
Walking Magazine
Subscription Dept.
P.O. Box 52341
Boulder, CO 80321-2341
FLEX 1yr $29.97
Another Weider publication.
FLEX
P.O. Box 559
Mt. Morris, IL 61054-7804
Hardgainer- Very good source of information.
Hardgainer Magazine
c/o Stuart McRobert
C.S. Publishing
P.O. Box 8186
Nicosia, Cyprus
(In North America)
Hardgainer
PO Box 6365
Louisville, KY 40207
Health for Life: Various Pamphlets. Check #29 in FAQ.
Health for Life
8033 Sunset Blvd.
Suite 483
Los Angeles, CA 90046
1-800-874-5339 (U.S.)
+1 310 306 0777 (International)
+1 310 305 7672 (Fax)
- Aerobic
- Occurring only in the presence of oxygen. Your muscles need
to work in an aerobic state to provide FAT burning qualities.
- Anaerobic
- Occuring only in the absence of oxygen. Your muscles need
to work in an anaerobic state to provide hypertrophy.
- Barbell
- A bar, usually over 3' long, with a place on each end where
weights/plates are placed. Usually used with two hands.
- Carbohydrate (carbs)
- 4 calories per gram. Recommendations are 50-70% of
your total caloric intake should come from carbohydrates. Common
sources are bread, bagels, potatoes, oatmeal, cereals, sugars, etc.
- Circuit Training
- Going from one exercise to another until the whole
body is worked, then taking a short rest and doing the circuit
again. Provides minimal aerobic benefit, used primarily to shorten
the workout.
- Dumbbell
- A bar, usually about 1' long with plates on each end. Usually
used with one hand.
- EMS
- Electro Muscle Stimulation. Provides only therapeutic effects no
hypertrophy.
- fast Twitch muscles (type II)
- Strength fibers. Responsible for strength and explosiveness and
hypertrophy.
- FAT (fat)
- 9 calories per gram, round up to 10 to make the math easier and to
give even more emphasis on how many FAT calories that makes up
a certain food . Recommendations are 10-20% of your total caloric
intake should come from FAT. Common sources are nuts, dairy products,
chocolate, ice cream, egg yolks, red meat, etc.
- Hardgainer
- Not being genetically predispositioned to put on muscle.
- Hyperplasia
- The splitting of a muscle fiber into multiple fibers.
- Hypertrophy
- This refers to actual growth of a given fiber.
- Periodization/Cycling
- Varying the weights used or the reps used over
a certain period of time. Usally cycled through endurance, mass,
and strength cycles.
- Plate
- The weight that's placed on a barbell. "Put on a 25-pound plate".
- Positive
- The part of the activity where the weight is moving against
gravity. The actual pushing or pulling of a weight or object.
- Pronated
- Palm down or thumbs pointing toward each other.
- Protein
- 4 calories per gram. Reccommendations are 10-20% of your total
caloric intake should come from protein. Common sources are fish,
chicken, egg whites, milk (skim), beans, etc.
- Pyramid
- Sets, for a certain muscle, are performed by adding weight and
doing less reps. Others prefer starting with a heavy weight
and lower the weight every set.
- Rep
- Doing an activity through it's full range of motion.
- Set
- A group of reps. Usually the activity is started and performed
for a certain number of reps then it is stopped and you rest.
This is one set.
- Slow Twitch (type I)
- Endurance muscle fibers. They provide the stamina
needed for long duration activities and don't hypertrophy very much.
- Step
- Basically a platform, usually made of plastic, that's anywhere
from 3-12" high. It takes more energy to step up on a platform.
The higher the platform the harder an activity will be and the
greater the chance for injury.
- Supinated
- Palm up or when the thumbs point are away from the body.
- Volume Training
- Doing a lot of sets, usually 15-25, per body part.
Originally converted to HTML by Kyle Wilson ksw@cs.odu.edu
