Asian Grilled Salmon on the Food Network
If you like fresh salmon fillets, this is a simple recipe with only 5 ingredients!
Friday, August 31, 2012
Wednesday, August 29, 2012
Physical Activity Research By CDC
The following link shows an article by the CDC (Centers for Disease Control and Prevention) summarizing recent research about the benefits of physical activity and strength training, even among older individuals.
Physical Activity and Strength Training: CDC
Summary: Benefits of Strength Training:
1. Decrease arthritis pain
2. Improve balance
3. Decrease risk for falls
4. Increase strength of bone
5. Assist in weight loss or weight management
6. May decrease need for diabetes medication
7. Improve emotional/mental well-being
Physical Activity and Strength Training: CDC
Summary: Benefits of Strength Training:
1. Decrease arthritis pain
2. Improve balance
3. Decrease risk for falls
4. Increase strength of bone
5. Assist in weight loss or weight management
6. May decrease need for diabetes medication
7. Improve emotional/mental well-being
Friday, August 17, 2012
Plyometrics 101: Are Jumping Exercises Safe?
Have you ever done P90X or Cross-Fit? These workout routines involve a lot of plyometrics training, which can be safe if performed according to the following guidelines. If they are not done with caution, they can put you at high risk for injury.
WHO SHOULD DO PLYOMETRICS?
Plyometrics is most indicated for athletes. If you ever played sports in middle or high school, you likely practiced some plyometrics or jumping drills. This form of training increases your muscle power so that you can jump higher, farther and/or faster during the sports activities. So if you play or are training for a sport that involves running and jumping, you may benefit from plyometrics exercise. The purpose of plyometrics is not to increase your cardiovascular endurance; longer bouts of cardio training is required for that benefit. Similarly, plyometrics is not used to increase your muscle strength (resistance training would be required).
EXAMPLES OF LOWER BODY PLYOMETRICS:
1. Vertical jumping, either with both legs or single leg.
2. Squat jumping or lunge jumping.
3. Horizontal jumping, which may include jumping over objects.
4. Repetitive jumping/hopping in place or in multiple directions.
5. Jumping on/off boxes or steps.
HOW MUCH PLYOMETRICS IS SAFE PER TRAINING SESSION?
This depends on the intensity of the jumping. Higher intensity jumping drills should be done in smaller amounts. If you are new to plyometrics and are performing low-intensity drills, you should do no more than 80-100 jumps in each session. For intermediate levels, start with 100-120 jumps. Advanced athletes can do 120-140 jumps.
HOW OFTEN SHOULD PLYOMETRICS BE PERFORMED?
You can do plyometrics 1-3x/week; it is not safe to do so more than 3-4x/week. High-level athletes typically do plyometrics 4x/week. You should wait 2-3 days between plyometrics training sessions for sufficient and safe recovery time. Do not repeat lower body plyometrics drills on 2 consecutive days.
HOW SHOULD I WARM UP FOR PLYOMETRICS EXERCISE?
Start with some low-intensity standing cardio exercise, such as walking, marching, jogging, stairmaster, lunges or various footwork drills. Do so for 5-10 minutes, then do stretching as indicated for your sport or workout. Further warmups may be needed, depending on the intensity of plyometrics planned for that session. Plyometrics should be done toward the beginning of your workout, immediately after the warmup.
IS IT SAFE TO DO RESISTANCE TRAINING AND PLYOMETRICS ON THE SAME DAY?
If you are not experienced, avoid performing lower body strength training with jumping drills on the same day. Athletes often combine these exercises but with proper caution and guidance. Lower body plyometrics are most appropriate on a day that you do cardio exercise and/or upper body strengthening.
WHO SHOULD AVOID PLYOMETRICS?
High-intensity plyometrics are not safe for young individuals that are still growing, as it may cause the growth plates in the bones to close early. Individuals who weigh over 220 lbs. should avoid jumps from >18 inches and should perform fewer repetitions of all plyometrics. Older individuals should do plyometrics only as needed for sports and with extra caution (lower intensities, fewer repetitions). Consult your physician before beginning any plyometrics training.
Source: Baechle TR, Earle RW. Essentials of Strength Training and Conditioning, 2nd ed. 2000: Human Kinetics. Pages 428-440.
WHO SHOULD DO PLYOMETRICS?
Plyometrics is most indicated for athletes. If you ever played sports in middle or high school, you likely practiced some plyometrics or jumping drills. This form of training increases your muscle power so that you can jump higher, farther and/or faster during the sports activities. So if you play or are training for a sport that involves running and jumping, you may benefit from plyometrics exercise. The purpose of plyometrics is not to increase your cardiovascular endurance; longer bouts of cardio training is required for that benefit. Similarly, plyometrics is not used to increase your muscle strength (resistance training would be required).
EXAMPLES OF LOWER BODY PLYOMETRICS:
1. Vertical jumping, either with both legs or single leg.
2. Squat jumping or lunge jumping.
3. Horizontal jumping, which may include jumping over objects.
4. Repetitive jumping/hopping in place or in multiple directions.
5. Jumping on/off boxes or steps.
HOW MUCH PLYOMETRICS IS SAFE PER TRAINING SESSION?
This depends on the intensity of the jumping. Higher intensity jumping drills should be done in smaller amounts. If you are new to plyometrics and are performing low-intensity drills, you should do no more than 80-100 jumps in each session. For intermediate levels, start with 100-120 jumps. Advanced athletes can do 120-140 jumps.
HOW OFTEN SHOULD PLYOMETRICS BE PERFORMED?
You can do plyometrics 1-3x/week; it is not safe to do so more than 3-4x/week. High-level athletes typically do plyometrics 4x/week. You should wait 2-3 days between plyometrics training sessions for sufficient and safe recovery time. Do not repeat lower body plyometrics drills on 2 consecutive days.
HOW SHOULD I WARM UP FOR PLYOMETRICS EXERCISE?
Start with some low-intensity standing cardio exercise, such as walking, marching, jogging, stairmaster, lunges or various footwork drills. Do so for 5-10 minutes, then do stretching as indicated for your sport or workout. Further warmups may be needed, depending on the intensity of plyometrics planned for that session. Plyometrics should be done toward the beginning of your workout, immediately after the warmup.
IS IT SAFE TO DO RESISTANCE TRAINING AND PLYOMETRICS ON THE SAME DAY?
If you are not experienced, avoid performing lower body strength training with jumping drills on the same day. Athletes often combine these exercises but with proper caution and guidance. Lower body plyometrics are most appropriate on a day that you do cardio exercise and/or upper body strengthening.
WHO SHOULD AVOID PLYOMETRICS?
High-intensity plyometrics are not safe for young individuals that are still growing, as it may cause the growth plates in the bones to close early. Individuals who weigh over 220 lbs. should avoid jumps from >18 inches and should perform fewer repetitions of all plyometrics. Older individuals should do plyometrics only as needed for sports and with extra caution (lower intensities, fewer repetitions). Consult your physician before beginning any plyometrics training.
Source: Baechle TR, Earle RW. Essentials of Strength Training and Conditioning, 2nd ed. 2000: Human Kinetics. Pages 428-440.
Wednesday, August 15, 2012
Are Salads Overrated For Weight Loss?
I have recently talked to a lot of people who are trying to lose weight, who have lost weight, and even a few non-pregnant ones who have gained weight. There are a few common factors among those who have succeeded at losing weight: exercise and consistent diet changes. Eating only salads is not on that list, but out of my own experience (25 lb. weight gain in college and 25 lb. weight loss afterward), they are not overrated, and here are a few reasons why I like them so much!
Why salads are a good component of your weight loss program:
1. They taste good (depending on your toppings).
2. There are a ton of varieties, so your tastebuds will not get bored.
3. They are full of vegetables, which are high in nutrients, water and fiber yet low in calories.
4. You can easily add protein to give a complete meal (nuts, eggs, cheese, meat, legumes, etc).
5. The salad dressing aisle is full of salad toppings for additional flavor and crunch.
6. You will always find new and tasty salad recipes on Food Network.
7. They are a perfect opportunity for olives, artichoke hearts, heart of palm, sunflower seeds, dried fruit or even cooked vegetables.
Downfalls of salads:
1. Too much salad dressing can add excessive amounts of fat and calories to your diet.
2. Not enough vegetables. Some salads have just a little lettuce and the other toppings are all high-calorie, such as crispy chicken, bacon, cheese, etc.
3. You may get hungry quickly, if it is a low-calorie salad.
4. They usually take longer to eat than a sandwich, which is difficult if you are on the run.
5. They must be eaten fresh for best results.
6. Beware of bugs. I once ate a salad and when it was almost done, I found a dead fly in it. I have even heard of people finding a moth or bigger insect among the salad leaves.
7. Iceberg lettuce is not very nutritious, compared to dark, green leafy options.
Guaranteed ways to lose weight:
1. Cut out all sodas and sugar-filled drinks. Replace with water.
2. Cut out all desserts.
3. Decrease all portion sizes.
4. Decrease or eliminate fried foods.
5. Exercise daily, including cardio and strength training (especially intervals and high-intensity training).
6. Eat breakfast early, and stop eating late at night.
The most important part of your weight loss program is to know your weak areas and take specific steps to change those bad habits. If not, you will be on a weight loss program your whole life. Your weaknesses are different from everyone else's, so find what is most effective for you. It may mean eliminating all desserts or eating a salad a day or increasing gym time or joining Jenny Craig. I have yet to see a truly motivated weight-loss candidate that has not succeeded. True motivation requires ACTION!!!
Why salads are a good component of your weight loss program:
1. They taste good (depending on your toppings).
2. There are a ton of varieties, so your tastebuds will not get bored.
3. They are full of vegetables, which are high in nutrients, water and fiber yet low in calories.
4. You can easily add protein to give a complete meal (nuts, eggs, cheese, meat, legumes, etc).
5. The salad dressing aisle is full of salad toppings for additional flavor and crunch.
6. You will always find new and tasty salad recipes on Food Network.
7. They are a perfect opportunity for olives, artichoke hearts, heart of palm, sunflower seeds, dried fruit or even cooked vegetables.
Downfalls of salads:
1. Too much salad dressing can add excessive amounts of fat and calories to your diet.
2. Not enough vegetables. Some salads have just a little lettuce and the other toppings are all high-calorie, such as crispy chicken, bacon, cheese, etc.
3. You may get hungry quickly, if it is a low-calorie salad.
4. They usually take longer to eat than a sandwich, which is difficult if you are on the run.
5. They must be eaten fresh for best results.
6. Beware of bugs. I once ate a salad and when it was almost done, I found a dead fly in it. I have even heard of people finding a moth or bigger insect among the salad leaves.
7. Iceberg lettuce is not very nutritious, compared to dark, green leafy options.
Guaranteed ways to lose weight:
1. Cut out all sodas and sugar-filled drinks. Replace with water.
2. Cut out all desserts.
3. Decrease all portion sizes.
4. Decrease or eliminate fried foods.
5. Exercise daily, including cardio and strength training (especially intervals and high-intensity training).
6. Eat breakfast early, and stop eating late at night.
The most important part of your weight loss program is to know your weak areas and take specific steps to change those bad habits. If not, you will be on a weight loss program your whole life. Your weaknesses are different from everyone else's, so find what is most effective for you. It may mean eliminating all desserts or eating a salad a day or increasing gym time or joining Jenny Craig. I have yet to see a truly motivated weight-loss candidate that has not succeeded. True motivation requires ACTION!!!
Tuesday, August 7, 2012
Strength Training: Free Weights Vs. Machine Weights
Benefits of Free Weights:
1. Free weights work multiple muscle groups together. This maximizes your workout time and may provide time for additional strengthening, cardio, plyometrics or flexibility exercise.
2. Free weights include weightbearing exercise, which strengthens the bones. They use your own body weight as additional resistance (for example: squats or calf raises).
3. Free weight exercises are more functional, so they carry over to real-life activities and sports.
4. Free weights can be done at home and with less equipment. This may be most cost-effective and convenient!
Benefits of Machine Weights:
1. Machine weights are easy to learn with minimal training.
2. Machine weights produce less risk for injury than free weights. However, there still is risk, especially if you are not cautious and/or do not know how to set up a specific machine.
3. Machine weights do not require a spotter.
4. Machine weights enable you to strengthen individual muscle groups (such as the quads: leg extension machine).
5. Machine weights take less time for setup and cleanup.
6. There are a variety of machines to strengthen each muscle (for example, seated hamstring curl if you are unable to lie face-down).
Technique Pointers For Strength Training:
1. Perform both the lift and lowering part of the exercise at a moderate pace. The release back to starting point is just as important for building strength as the initial push/pull or contraction. For non-athletes, do not perform your exercise too fast. Athletes typically weight train specifically for their sport and often vary their speeds with a purpose.
2. Try to work through your full available range of motion, which strengthens the entire muscle group more effectively than partial-range movements.
3. For machine weights, be sure to adjust the angles and positions specific to your body size. Be sure the joint performing the movement is lined up where the machine's axis rotates.
4. Choose the type of strength training that you enjoy more, which will keep you motivated!
5. Be sure to do cardio training if you are trying to increase your aerobic endurance, such as for a 10K or 1/2 marathon. An additional sport-specific strengthening program may be a good form of cross-training for you.
Source: Baechle TR, Earle RW, editors. Essentials of Strength Training and Conditioning, 2nd ed. 2000: Human Kinetics. Pages 42-45.
Wednesday, August 1, 2012
Combine Upper/Lower Body Strength For Weight Loss
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| Photo: Fitness Magazine |
1. Squats with biceps curls. Select a challenging weight for the bicep curls. Perform 3 sets of 10, 2 sets of 15 or 3 sets of 15. Do not let your knees pass your toes.
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| Photo: ACE Fitness |
2. Lunges with military press. If you have the space, walk the length of the room via alternating leg lunges. If in a smaller space, lunge in place with alternating legs. Choose a challenging medicine ball or free weights for the military press. Perform 3 sets of 10-15.
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| Photo: WebMD |
3. Wall slides (wall sits) with arm raises. As you slide down the wall to the sitting position, raise your arms from your sides up to chest level, with the elbows staying straight. Lower the arms as you slide back up the wall. Keep the thumbs pointed up throughout the arm raises and only lift arms to 90 degrees. Repeat 2-3 sets of 8-15. Do not let your knees pass your toes.
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| Photo: About.com |
4. Ab crunches with leg bicycling. Perform straight crunches or oblique crunches (as shown) as you move your legs in a bicycling motion. Repeat 3-5 sets of 20.
5. Intervals of push-ups and sit-ups. Perform push-ups until fatigue. Then flip onto your back and perform full sit-ups until fatigue. Repeat 3-5 sets of each. If you cannot perform sit-ups, perform with abdominal crunches.
Why Combine Upper/Lower Body Strength Training?
These exercises are effective for weight loss because they increase your heart rate (cardio), incorporate multiple muscle groups, and increase muscle tone. The greater you do these 3 things in your workouts, the faster your weight loss will be! You will quickly boost your metabolism so that you burn more calories throughout the day! If you are going to exercise for 30 minutes, work as many muscle groups as possible during that time. Why spend 15 minutes of gym time strengthening 5 muscles when you can work 10 or more muscles at the same time?!!
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