February marks Heart Disease Awareness Month.
It is fitting that February is donned this title since Valentine's Day falls on the 14th. But, a new kind of love is love for heart health. Heart disease is the leading cause of death in the world. In the world. You can check out this link to get more facts about the disease. Heart disease is not a joke. The things we eat, the things we do, stress, age, and family medical history all play roles in the development of heart disease. But, we can change it.
A diagnosis of heart disease does not mean that everything has ended. There are plenty of opportunities in various communities where public health agencies fight against this disease. We have so many resources that can help us combat this disease, including knowing your family history and making your chronological age older than your physiological age. That is, if you are 45 years of age perhaps your body feels and operates as if you are 30. Do not believe the hype that this result cannot happen. (See Eliminations and Limitations from October 2011) - saying you cannot do something means, well, you cannot do it.
Chronological Age
The best way to explain it is the easiest way to explain it: Chronological age is how old you are from the day you were born. Very simple. Therefore, development plays a key role because all of us develop in different ways through different experiences.
Physiological Age
This term is widely used in health and fitness. Typically, other individuals hear this phrase and look bewildered. But, physiological age is how old you are inside with subtle effects in your appearance. You know the scenario:
"How old are you?"
"35"
"Wow! You look 22!"
Evidence that physiological age is at work. Good genes play a factor as well in looking younger than your chronological age. But, your physiological age depends a lot on your physical activity and physical fitness levels. When your heart is exercised throughout life, your physiological age is complemented. When your heart is overworked via bad things going in your body or under-worked via not enough good things happening with your body, then other things issues arise, namely heart disease.
So, for February 2013, make this month a huge step toward a healthier heart. Make your steps last more than a week or for four weeks. Carry your change with you for the entire season and into the next one.
Purpose and Development,
Derek
Derek Arledge, CSCS TEEM Performance Training
Thursday, January 31, 2013
Exercise - January 2013
A lot is mentioned about weight loss and fat loss. But, we seldom see headlines on muscle gain. Many people would like to have both results. Concentrating on one aspect will ultimately advance the other. You can follow these brief muscle gain tips below:
1) Lift a heavier weight. If you find it easy to reach your target repetition number, then it is time to increase the weight (5 lbs. for the upper body and 10 lbs. for the lower body). Keep the same position and control parameters such as feet flat, head straight, chest up, abdominals braced as if someone is about to punch you in your gut. Of course, the position depends on the exercise.
2) Pay attention to your rest intervals. Do not over rest because your muscles will become less stimulated, thus your load will not be as difficult. Do not under rest because your load will be too difficult. As a rule of thumb - if you can only do 8 repetitions of an exercise, then rest for 60 seconds. It really depends on the intensity, the exercise, and the weight lifted.
3) Work on strength and power. Most individuals definitely work on strength all of the time. Endurance pops up in there as well. Power, not powerlifting, is very important to a workout plan. Explosive movements produce faster muscles, faster reactions, and more bang for your buck. Since CrossFit, Insanity, and P90X are known to some of the population, then these participants have experienced explosive movements. Push-ups with a clap, jumping, sprinting are examples of explosive movements. Well, they are a start to more difficult ones.
Purpose and Development,
Derek
Derek Arledge, CSCS TEEM Performance Training
1) Lift a heavier weight. If you find it easy to reach your target repetition number, then it is time to increase the weight (5 lbs. for the upper body and 10 lbs. for the lower body). Keep the same position and control parameters such as feet flat, head straight, chest up, abdominals braced as if someone is about to punch you in your gut. Of course, the position depends on the exercise.
2) Pay attention to your rest intervals. Do not over rest because your muscles will become less stimulated, thus your load will not be as difficult. Do not under rest because your load will be too difficult. As a rule of thumb - if you can only do 8 repetitions of an exercise, then rest for 60 seconds. It really depends on the intensity, the exercise, and the weight lifted.
3) Work on strength and power. Most individuals definitely work on strength all of the time. Endurance pops up in there as well. Power, not powerlifting, is very important to a workout plan. Explosive movements produce faster muscles, faster reactions, and more bang for your buck. Since CrossFit, Insanity, and P90X are known to some of the population, then these participants have experienced explosive movements. Push-ups with a clap, jumping, sprinting are examples of explosive movements. Well, they are a start to more difficult ones.
Purpose and Development,
Derek
Derek Arledge, CSCS TEEM Performance Training
Why CrossFIt, Insanity, P90X, and the 10-minute Workout Get a Little Nod
CrossFit, Insanity, P90X, and the 10-minute Workout. Have you heard of these types of workouts? Since they pop up on commercials or even on ESPN, then you have probably seen a lot of footage. As a matter of fact, you have probably bought one of the DVDs or bought a package at CrossFit. Well, they can all work. With the exception of CrossFit, the other three do not involve hands-on training but only video coaching. Why would I advocate for these types of workouts?
1) If someone comes to me and has experience with these workouts, it makes a little easier to give them certain exercises because the individual is familiar. One issue, however, is if the person does the exercise correctly. It is possible to sacrifice form for reps in all of these types of workouts. Yes, including CrossFit.
2) All four of these workouts promote physical activity.
3) Options. They all give options. These workouts help trainers and coaches like myself to get the word out that everyone does not have to do the same thing in order to produce results. They fight the boredom stage. Boredom in exercise basically comes out when you do the same thing over and over again without any type of tempo change or change in genre.
4) Piggybacking off options, they are not the only forms of exercise out here nor the only places to exercise.
5) We share this in common: Neither one of us is the answer for every individual's exercise problems. Would a CrossFit athlete come to TEEM? May be. But, they operate solely or mostly on CrossFit values. Would an NFL player go to CrossFit? Probably not because he needs sports conditioning related to football. Would a novice do CrossFit? Yes and probably. But, injury potential could increase. I see novices picking the DVDs.
6) We also share this in common: TEEM, CrossFit, Insanity, P90X, and the 10-minute Workout, and a host of other places do the same exercises at some point. We may not do everything the same but similarities arise. From body weight exercises to tempo changes in reps to the type of exercise, it is all here with room to grow.
Purpose and Development,
Derek
Derek Arledge, CSCS TEEM Performance Training
1) If someone comes to me and has experience with these workouts, it makes a little easier to give them certain exercises because the individual is familiar. One issue, however, is if the person does the exercise correctly. It is possible to sacrifice form for reps in all of these types of workouts. Yes, including CrossFit.
2) All four of these workouts promote physical activity.
3) Options. They all give options. These workouts help trainers and coaches like myself to get the word out that everyone does not have to do the same thing in order to produce results. They fight the boredom stage. Boredom in exercise basically comes out when you do the same thing over and over again without any type of tempo change or change in genre.
4) Piggybacking off options, they are not the only forms of exercise out here nor the only places to exercise.
5) We share this in common: Neither one of us is the answer for every individual's exercise problems. Would a CrossFit athlete come to TEEM? May be. But, they operate solely or mostly on CrossFit values. Would an NFL player go to CrossFit? Probably not because he needs sports conditioning related to football. Would a novice do CrossFit? Yes and probably. But, injury potential could increase. I see novices picking the DVDs.
6) We also share this in common: TEEM, CrossFit, Insanity, P90X, and the 10-minute Workout, and a host of other places do the same exercises at some point. We may not do everything the same but similarities arise. From body weight exercises to tempo changes in reps to the type of exercise, it is all here with room to grow.
Purpose and Development,
Derek
Derek Arledge, CSCS TEEM Performance Training
Wednesday, January 30, 2013
Recognition
With 2013 upon us, there is plenty of room to explore, to expand, and to experience fitness goals and results. TEEM clients have gone on to race and participate in half-marathons, Warrior Dashes, hiking treks, cycling treks, and high school sports. You deserve recognition for your success as a part of important TEEM values: training, empowerment, and leadership. The race season has not arrived yet for 2013; however, there is enough time to train. Even though the weather may show freezing temperatures or snow in the forecast, just bundle up and get out for some outdoor enjoyment!
How do you know that you live in an active environment?
It depends on a few things: access to certain programs, population demographics, climate, geographic location among a few. But, an active environment does not let these characteristics deter the level of activity in an area. For example, if it is raining and someone is running in your area...then you live in an active environment. If it is cold and people are bicycling and running...then you live in an active environment. Of course, a bit of guts, glory, and some craziness may come in to play. But, the individual who is running, bicycling, or doing some other form of activity in "extreme" weather does not think it is crazy.
It is not.
It is normal.
You know what can possibly determine craziness? Stupidity. Running in the cold weather is not stupid nor crazy.
It is normal.
Running in the cold weather on ice (not an ice patch) is stupid...and crazy.
It is not normal.
Stupidity occurs when someone has a lingering back issue that takes him/her out of work for a long period of time and has been told to follow guidelines, which will show progress to returning to work. However, the individual either does nothing to help out the situation or he/she re-injures the back and is further debilitated. Now, a musculoskeletal issue is not the only problem. Now, we have a financial issue coupled with emotional issues with a side order of pain medications and careful sneezing.
Silly rabbit.
But, do not feel discouraged if this scenario has ever happened to you, which is why you are receiving guidance about it now.
Purpose and Development,
Derek
How do you know that you live in an active environment?
It depends on a few things: access to certain programs, population demographics, climate, geographic location among a few. But, an active environment does not let these characteristics deter the level of activity in an area. For example, if it is raining and someone is running in your area...then you live in an active environment. If it is cold and people are bicycling and running...then you live in an active environment. Of course, a bit of guts, glory, and some craziness may come in to play. But, the individual who is running, bicycling, or doing some other form of activity in "extreme" weather does not think it is crazy.
It is not.
It is normal.
You know what can possibly determine craziness? Stupidity. Running in the cold weather is not stupid nor crazy.
It is normal.
Running in the cold weather on ice (not an ice patch) is stupid...and crazy.
It is not normal.
Stupidity occurs when someone has a lingering back issue that takes him/her out of work for a long period of time and has been told to follow guidelines, which will show progress to returning to work. However, the individual either does nothing to help out the situation or he/she re-injures the back and is further debilitated. Now, a musculoskeletal issue is not the only problem. Now, we have a financial issue coupled with emotional issues with a side order of pain medications and careful sneezing.
Silly rabbit.
But, do not feel discouraged if this scenario has ever happened to you, which is why you are receiving guidance about it now.
Purpose and Development,
Derek
Derek Arledge, CSCS TEEM Performance Training
Monday, January 28, 2013
49ers vs. Ravens - Super Bowl XLVII
Does anyone love Super Bowl parties or gatherings? I love them. The fun, laughter, excitement, and fellowship with other people is fulfilling. Sometimes, a Super Bowl gathering comes with a price: we are fresh off the holiday season with the eating season still lurking until Valentine's Day. So, if you have a nutrition goal for 2013 such as eating less fats, sugars, or fried foods, then you you may be challenged on Sunday, February 3rd as the 49ers take on the Ravens in Super Bowl XLVII. Even if your team is not playing, your eyes and stomach will play. Therefore, try these tips:
1) Take a pre-game 20-minute walk.
2) Play some outdoor football or just catch. catch is great if you have kids.
3) Clean your home.
4) Create a scrumptious and different meal. For example, try sweet potato patties, homemade pizza with vegetables on 100% whole wheat crust or tortillas; or perhaps Super Bowl smoothies of your choice - watch the amount of fruit.
You will feel strong!
Growth-Persistence-Vigor,
Derek
Derek Arledge, CSCS TEEM Performance Training
1) Take a pre-game 20-minute walk.
2) Play some outdoor football or just catch. catch is great if you have kids.
3) Clean your home.
4) Create a scrumptious and different meal. For example, try sweet potato patties, homemade pizza with vegetables on 100% whole wheat crust or tortillas; or perhaps Super Bowl smoothies of your choice - watch the amount of fruit.
You will feel strong!
Growth-Persistence-Vigor,
Derek
Derek Arledge, CSCS TEEM Performance Training
Subscribe to:
Posts (Atom)