Why everyone should EXERCISE! *part1*

[Mango]

So I'm feeling a little hyper tonight, being that I'm home on a saturday night and I have nothing better to do. I shall impart some knowledge upon AO that I hope will help change a few minds and get some butts up off the computer chairs and out moving around and hopefully exercising regularly!


Let me first list a few amazing adaptations that the body, everyones body, will go through once you start a strength training program of any type. These changes will take place with as little as TWO (yes 2) weight lifting programs a week. Obviously, they should be well designed full body programs that hit every major muscle group but still, the changes our body will make are nonetheless amazing!

Physiologically, regular strength training results in the following positive adaptations:

Benefits of Strength Training (weight lifting)
Increased muscle fiber size
Increased muscle contractile strength
Increased tendon tensile strength
Inscreased bone strength
Inscreased ligament tensile strength


These changes obviously have a profound impact on our physical capacity, physical appearence, injury risk and metabolic process!

Here is a little tidbit: Research has shown that untrained men who begin a regular program can stand to gain about 2 to 4 pounds of muscle and 40 to 60% more strength after just two months of regular strength training!

That simply amazes me. Why would someone NOT engage in some form of training? My belief is they are not properly educated or motivated.

If you think THAT is impressive, the list of health benefits of Cardiovascular Training will blow you away! Now mind you, these benefits can be reaped by ANYONE who engages in as little as 30 minutes of SOME form of cardiovascular activity at a moderate intensity (you sweat) 3 times a week. The ACSM (American College of Sports Medicine) states that to maintain or lose bodyfat while increasing ability you should excercise 3 to 5 times a week (cardiovascular exercise).

Benefits of Cardiorespiratory Exercise
Increased maximal oxygen consumption (VO2max)
Improvement in cardivascular/cardiorespiratory function (heart and lungs)
Increased maximal cardiac output (amount of blood pumped every minute)
Increased maximal stroke volume (amount of blood pumped with each beat)
Increased blood volume and ability to carry oxygen
Reduced workload on the heart (myocardial oxygen consumption) for any given submaximal exercise intensity
Increased blood supply to muscles and ability to use oxygen
Lower heart rate and blood pressure at any level of submaximal exercise
Increased threshold for lactic acid accumulation
Lower resting systolic and diastolic blood pressure in people with high blood pressure
Increased HDL Cholesterol (the good cholesterol)
Decreased blood triglycerides
Reduced body fat and improved weight control
Improved glucose tolerance and reduced insulin resistance

That is not an exhaustive list by any means. There are many more but still...WOW!!
These things, we can change in our bodies, JUST by being ACTIVE! By getting up and moving! Plus, in most cases, its FREE! Go to a park, ride a bike, hike outside, jog/run/etc.


Here is a great link to one of the organizations I belong to, the ACSM's Fit Society Page. This article is a little old but is a great primer full of excellent information.


Right Click/ Save As, its a PDF file.

I'll address any questions here in this thread so post em if ya got em.

[Target Practice]

Mango, I wish I lived near you, that way you could whip me into shape.

[FooTemps]

this, my friends, is why I take strength training @ school and have my own bench at home.

[Mango]

this, my friends, is why I take strength training @ school and have my own bench at home.

[SAW]

this, my friends, is why I take strength training @ school and have my own bench at home.

Beat me to it. Thank you Mango!
Am I sensing a basic routine in a later post?

[Mango]

Mango, I wish I lived near you, that way you could whip me into shape.

Hey! The only person who is going to whip you into shape is yourself! All it takes is a good plan and determination!
















Well, I could supply the actual leather w....ahhh nevermind

[FooTemps]

easiest solution to TP's workout problem... BREAKDANCING! ahahaha! i could imagine that... not

[Bear_Claw]

The problem with something like weight training is ya have to slowly increase the amount you do to sustain those benifits otherwise your body just treats it like routine.

Im 6' 260lbs (Considerd pretty decetly built but pretty over weight). I DONT exercise in a programe like that but i DO ALOT of lifting and running through my day as a Bus mechanic (yes i do actually have to do ALOT of running in the yard during our QUICK fix time (9:00-12:00).
I regualy lift over 100lbs daily and have lifted up to 400lbs just to save time. Heck i even routinly am found as the guy to call (Along with two others) to Push the buses that dont start into the shop. And when i took this job i weighed in at 280 so i have lost 20lbs and evn gained some stamina but it has become routine now and i am now stalled at 260. So i have to do more right well then that will get routine till i do more and so on so on.

[Mango]

The problem with something like weight training

I have to stop you there. You see, there IS no "problem" with weight training! You could benefit HIGHLY from a regular strength training routine, ESPECIALLY since your job involves so much heavy lifting. There is something called "Functional Training" which, for someone in your line of work, would involve a program that hit every major muscle group and involved strengthening the rotator cuff and shoulder girdle muscles since you do run a risk of injuring those especially in your line of work. Also It would involve core training (as every progam should).

You see, your misconception of excercise is not uncommon. This feeling of "routine" that you describe is also known as a "plateau" or leveling off of any noticable strength gains. This happens because the muscles have adapted to the "response" (the weight loads placed on them) and so they do not see the need to adapt any further.

You can solve this by simply changing the ORDER in which you perform a workout program OR by simply doing a different excercise. For example, instead of doing a Tricep pulldown, do an overhead press or do dips!

With a little bit of knowledge its very easy to overcome this response. It is NOT a problem.

[Bear_Claw]

Well ya learn something new every day eh! I probly still aint ona do any extra exercise though cause wll im lazzy befor and after work so well heck in my line of work il be dead at 40 any ways lol.

And yes ya Easily stand the chance of injuys hehehehe

Im 21 and and have injured my self in more ways than id like to admit hehe.

[Python14]

Mango, what would you recommend for someone around 5'11"...130lbs looking to improve his off-the-break speed and stamina as well as on field flexibility?


I do all the usual paintball practice routines....but feel like I could be doing more off the field to improve myself for paintball, ya know?

[RogueFactoryKid]

These are the types of reason ive started taking Fitness for life in school. Hardest gym class i've ever had, I actually sweat most of the class. If you have a program like this and your still in school it really does motivate you to start your own routine. I've started out slow with the push-up, crunches, 6-inch exercise, and running. It is really nice to be able to actually run a full mile without keeling over and dying.

[Mango]

Mango, what would you recommend for someone around 5'11"...130lbs looking to improve his off-the-break speed and stamina as well as on field flexibility?

Hey!

Well, it wouldn't be prudent for me to give you a full program without having given you a health history, etc. I will recommend something for just any person who MAY be 5'11 around 130lbs and is apparently healthy.


Off-the-break speed is explosive and it's requierments are not unlike a sprinter/running back/wide reciever etc. If this person were going to workout in a gym and do strength training at least 3 times a week, I would recommend Squats, hamstring curls, calf raises as well as weighted toe raises, hip adductor and abductor excercises. Examples of these can be found online I'm sure. Each of these would be for 2-3 sets of 8 to 12 repetitions each for excellent gains. I would also offset these with "negatives" or "eccentric" contractions since the muscles are going through intense stress while accelerating and decelerating the body. This means that on the 4th week, add negatives to each excercise utilizing a spotter.

Also, to increase stamina on the field you simply need to do SOME kind of cardiovascular activity 3 times a week or more, for 30 to 60 minutes at moderate intensity. Start slow and work your way up if you currently do not engage in activity.

Flexibility can be increased by doing static stretches every day you are active. Try to stretch every major joint and hold the stretches for at least 15 seconds, optimally 30. Stretch to tightness, NOT pain. Do not bob or bounce.

[Mango]

These are the types of reason ive started taking Fitness for life in school.

This is the type of class I would LOVE to teach! This is a class in college or High School? I've heard of a few high schools here in NJ that have such a class.

[tony3]

I need to workout My family history is just of I guess easily gaining weight. I have always been athletic and been good at sports but since I've gotten into highschool and stopped playing all sports except paintball my shape has went downhill. I am 5,8 170 lbs. That brings be at a what, 26 bmi, about. I don't care about looking strong or anything, I just want to be able to play tennis with my friends and not be the first one to be tired out, same goes for playing pickup basketball games. I like to eat and lately have just been eating till I am satisfied but not full. I lost 5 or so pounds just doing that. My biggest problem is my ever changing life and lots going on. It is not that I don't have time to do stuff, but it is the fact that lots of time stuff gets inbetween my routine and my normal life. I got to get on the treadmill in the basement and start running.

I have a quick question also, could playing sports be subsituted in place of a 30 minute cardio exercise? Lets say I play a game of tennis for 1 hr 30 min-2 hrs? This is with minimal breaks. Just need some advice and pointers in general of stuff to do to STAY on the right track. I know what I need to do. I need to get off the computer and get on the treadmill, but I need some advice on how to stay on doing this and not do it for 2 weeks and stop, that is my biggest problem.