Friday, October 20, 2017

Nordic Hamstring Curls to Prevent Injury

Hey, I never heard of this. I am updating my ISSA fitness trainer license and read about this in High Performance Training for Sports by David Joyce and Daniel Lewinson.

There are pros and cons. Here are some and a demonstration video.

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Monday, October 16, 2017

Single-Leg Hip Rotation for Abdominals, Plus Variation

Stand with your legs shoulder-width apart Cross your arms at your chest for stability. Start with either leg first for four sets of 10 repetitions. Bend the knee 90 degrees. Both knees are facing forward at this point. Rotate your leg outwardly until your knee is 180 degrees to your hips. Return to the starting position. Repeat for four sets of 10 repetitions. Then do the same with the other leg. Breathe out when you rotate your leg away from your body and breathe in when you brig it back to center.


Start in the same way. When your leg is in the 180 degree position, bring it straight down to the floor. Your feet will then be in a 90 degree position with each other. Turn your foot to be straight with the floor that was already on the floor. This will activate your gluteus maximus and all your abdominals, including the opposite side obliques. Repeat for four sets of 10 repetitions. Then do the same with the other leg. B

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Saturday, September 30, 2017

Lie on Your Belly and Work Out Your Hamstrings and Gluteus Maximus

Lie on your belly and rest your upper body. Turn out your legs and touch your heels together at 90 degrees over your hips. Lower your legs to about two inches over the ground and bring them back up to the starting position. Repeat for ten repetitions of fours sets.

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Friday, August 04, 2017

Weight Loss Article in Time Magazine, June 9,2017

An article in Time by Alexandra Sifferlin is about how weight loss varies among different people. Scientists and doctors have not figured out which diet, such as low-carbohydrate or lo-fat, works best for people. An increasing amount of Americans are overweight: 71% are overweight and 40% are obese. In one study, the same amount of people lost weight in each of two groups put in a low-carbohydrate or low-fat diet experienced , and the same amount of people gaining it back. In fact, people who lose weight keep it off for about 5.5 years and then gain it back. The simple adage of burn more calories than  you eat may not work for everyone.

More than 10,000 people are registered in the Brown University National weight Control Registry. Many of them report trying different diets before losing weight. they tend to eat breakfast and watch less than 10 hours of television  a week. Dr. Rena Wing, a professor of psychiatry and human behavior at Brown University, runs the study. According to her, no two people in the study lost weight in exactly the same way. 

Genes may have something to do with weight gain and loss. Experts have identified more than 100 genetic markers that are linked to weight, but they say that these account for about 3% of differences between people's sizes. Scientists are also exploring how weight gain may be associated with chemicals in everyday items such as mattresses and store receipts may be interfering with the normal functioning of hormones by mimicking them. An individual's microbe environment on or in their bodies may also influence weight.

This study to me shows how it is important to know yourself and your body to see what diet and - or exercise regime works best for you. It is also important to get off a plateau in dieting or exercise. If you do something for too long, your body gets used to it and it has less of an effect.

The article can be found at

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Wednesday, July 19, 2017

Rhabdomyolysis and Spin Class

Always warm up before exercise and cool down after exercise. You know your body. Some days you may not be able to do as hard of a workout as other days due to a previous day's hard workout, stress etc.

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Thursday, July 13, 2017

Kettleball Squats

This is a hard squat exercise. Keep your elbows open on the side and hold a kettleball in each. hand. The kettleball should be heavy enough to offer a good resistance but to still allow you to do four sets of 10 repetitions. Just keeping the kettleballs out on the side by you is hard enough. It is a workout for your pectoralis muscles, shoulders and to a lesser extent your biceps and triceps, which are stabilizes. Then with the squats. you work the lower body muscles. 

Good luck!

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Thursday, June 08, 2017

Side lunges

You can do this with free weights held at your shoulders (advanced) or with your arms at your sides.

Stand with legs shoulder width apart. Step your left foot behind the other while bending both legs. Try to get your right leg as close to a 90 degree angle as you can.Lunge with your left leg. Repeat for four sets of ten repetitions.
Switch legs.

Stretch your quadriceps, hamstrings, adductors and abductors. This is an advanced exercise, with or without free weights. You can also do it with a barbell behind your neck, but free weights are less strenuous on the neck and back.

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