http://www.vastvn.org Mon, 19 Dec 2011 01:47:47 +0000 en hourly 1 http://wordpress.org/?v=3.3 http://www.vastvn.org/the-science-of-fitness http://www.vastvn.org/the-science-of-fitness#comments Wed, 30 Dec 2009 15:38:01 +0000 admin http://www.vastvn.org/the-science-of-fitness What are the current trends in fitness training design. Well gone are the days of bodybuilding and long slow cardio to get our modern client in shape. The modern client has changed and so must the programs we give them. They are generally in worse shape than 10-20 years ago and with that want results in a quicker time frame than ever before. So how do we go about this?

So how do we go about this? Well today clients want in and out of the gym in 60 mins ideally three times per week. To begin we need to have our clients perform a dynamic warm-up lasting 5-10 minutes. Gone are the days of static stretching before training. A dynamic warm-up helps activate the muscles before the main portion of the program and also helps improve movement patterns. Exercises such as ankle mobilization, walking lunges, knee hugs will ensure the body is ready for the next stage.

The next component essential in todays programming is the strength workout. Strength training is so important for general well being and movements. As we get older we naturally lose strength and power, both of which are essential for functional ability i.e. the ability to perform basic tasks such as rising from a chair. The most important aspect is that both power and strength can be increased no matter what the age of the person. Movements incorporating every major muscle group such as squat and deadlift variations, combined with power movements such as olympic lifts and plyometrics are essential. Caution must be given not perform plyometric training without proper instruction. The early emphasis should be based on learning how to land and stabilize.

Two other components of a modern plan must be prehabilation/ corrective exercise and core training. Todays modern client has a range of shoulder problems and extremely poor posture due to the large amount of time spent driving, at desks or hunched over a computer screen. Exercise to correct these problems or indeed prevent these is essential. When discussing core training I am not advocating hundreds or crunches, we must learn to stabilize the core muscles with exercises such as the plank and various other variations.

The last component of the science of fitness has pointed us in the direction of high intensity interval training as part of our cardiovascular training. Gone are the days of long slow boring cardio. This is just not efficient. Numerous research articles have shown the benefits of high intensity intervals for improving the aerobic capacity of a person as well as being the most effective for losing weight. It is not about the calories burnt during an exercise. Both strength training and interval training raise the metabolism for at least 24-48hrs after the exercise has finished. This means more pounds lost.

Finally diet is key to obtaining success in getting in shape. Although not a specific training component it is essential to eat a well balanced and nutritious diet in order to either lose fat or increase lean muscle mass. Failure to do so will only lead to minimal gains.

Everything has changed and we need to change with the times. Make our workouts more efficient and more effective to suit our new clients needs.




By: Stephen Patterson

]]> http://www.vastvn.org/the-science-of-fitness/feed 0 http://www.vastvn.org/body-by-science%e2%84%a2 http://www.vastvn.org/body-by-science%e2%84%a2#comments Fri, 11 Sep 2009 17:46:36 +0000 admin http://www.vastvn.org/body-by-science%e2%84%a2 When purchasing any weight loss product, it is important to do your research. Many people are exchanging their opinions about Body by Science on DietBlogTalk.com

For an additional source, check out Body by Science on the very popular Sensational.com

Overview

For most people successfully losing weight doesn’t complete a diet; most of us also want to  tighten up and develop a toned figure. The latter is perhaps the most difficult part of dieting. It often takes months and even years to develop a toned look, not to mention hours in the gym. The authors of Body by Science™ have developed a program that will allow the user to develop a toned figure in just 12 minutes each day. The book claims that it’s a “scientifically proven formula” that will develop the muscular look most people desire. The authors have years of experience and expertise in the area of bodybuilding and science—one author is a physician and the other is an expert in the area of bodybuilding.

Overview of Components

This program has a number of elements including exercises that build strength, speed up metabolism, and build muscle.

Components in Focus

The authors utilize research and years of experience to develop a program that helps people achieve their goals in a limited amount of time. Because the program uses a minimal amount of time the program is intense and rigorous. Body by Science™ focuses on the benefits of exercise and how it benefits life as a whole. That is, the book covers how their program is scientifically designed to maximize results all the way down to the cellular level. The program is explained piece-by-piece and has many photos to ensure that one learns the program correctly. The weight training program utilizes a system of high repetitions and low weight. Body by Science™ claims to avoid the “negative effects” of aerobic exercise. While completing this program one will, build muscle, develop cardiovascular health, speed up metabolism, and improve overall health—even prevent heart attacks and improve joint health.

Positives

•    Body by Science™ doesn’t take much time.

Negatives

•    12 minutes a week seems a bit of a stretch to achieve results, regardless of intensity.

•    By completing the exercises by oneself it will be difficult to determine if the exercises are done correctly.

•    Body by Science™ places less emphasis on nutrition than exercise.

Final Thoughts

Body by Science™ is a program designed for those that have little time to exercise. It uses years of experience and expertise to help the individual develop a figure that is toned and taut. However, the book focuses too much on finishing workouts quickly. The problem with this program it may allow the reader to become complaisant. That is, the most important part of this program is the intensity level. Also, there isn’t much discussion of cardio, which is proven to help one lose weight. Most programs say that the body requires more than 12 minutes to reach a level where it can burn fat. Don’t forget too, that there are supplements that will help to control the appetite and burn existing fat on the body.  Look for one with proven ingredients from a reputable company and use it in addition to a healthy diet and exercise program.




By: Shane Crafton

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