Failure can be good. We all fail, often many times, before we accomplish what we set out to do. Each time we fail, we grow in the following ways: 1. Who we are regarding failure gives us growth;2. We see what our triggers of failure from the past are; 3. We evolve in our relationship to failure; 4. We see what was missing and put it in to be more effective next time; and 5. We learn from our experience, grow and mature as human beings.
By failing we get to see if we are really committed to our goals and not attached. If we are attached, we get to see how we self-sabotage our commitment. What self-sabotaging conversations do we have? These can include:
I will never be good enough.
It is too good to be true.
I do not have the time.
I do not know how.
I cannot do it.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Wednesday, November 30, 2005
Tuesday, November 29, 2005
Choose Your Body!
Choosing where you are is important. You can be in traffic, and whine, curse and complain. Doing so to an extent is not “bad”. After all, complaining does several things: it gives us an access to who we are, our needs, and wants; it offers us an opportunity for some intimacy and sharing with close ones; and it gives us an opportunity to see things that we are not fond of in life, and a chance to transform them or go get what we want!
At the same time, we can choose where we are and trust the Universe that we are exactly where we need to be. This includes our bodies. This comes down to loving yourself. After all, many people do not have their health, and doing something as simple as breathing or walking is difficult. Our bodies are miracles. Love your body. There is only one you in the Universe. Love yourself! You are beautiful! And if someone else says that you are not, so what? Think so! And if you don’t think so – think so! You will end up believing it!
Unless you love and accept your body before taking on working out, one of the following will happen: 1. You struggle in and hate the process of losing weight; you try and try again, and your weight keeps yo-yoing; you never lose weight; and you lose weight, keep the weight off, yet are never truly free and happy.
After you accept your body, whatever shape you are in, you get to choose how you want to look. Before starting an exercise program, you must get a medical check-up. This includes if you have had one at any time before six months. Health is most important. If you have a bad back or knee and the physician, chiropractor, or physical therapist tell you not to do certain exercises, listen to them. You get to set the goals for yourself. You do not have to look like anyone you know or anyone in a magazine.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
At the same time, we can choose where we are and trust the Universe that we are exactly where we need to be. This includes our bodies. This comes down to loving yourself. After all, many people do not have their health, and doing something as simple as breathing or walking is difficult. Our bodies are miracles. Love your body. There is only one you in the Universe. Love yourself! You are beautiful! And if someone else says that you are not, so what? Think so! And if you don’t think so – think so! You will end up believing it!
Unless you love and accept your body before taking on working out, one of the following will happen: 1. You struggle in and hate the process of losing weight; you try and try again, and your weight keeps yo-yoing; you never lose weight; and you lose weight, keep the weight off, yet are never truly free and happy.
After you accept your body, whatever shape you are in, you get to choose how you want to look. Before starting an exercise program, you must get a medical check-up. This includes if you have had one at any time before six months. Health is most important. If you have a bad back or knee and the physician, chiropractor, or physical therapist tell you not to do certain exercises, listen to them. You get to set the goals for yourself. You do not have to look like anyone you know or anyone in a magazine.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Monday, November 28, 2005
Calf Muscles
Human calves are made up of the gastrocnemius muscle and the soleus muscle. The gastrocnemius is the calf muscle that is visible from the outside of the body - it's what makes women's legs look great in high heels and what body builders love to pump. This muscle originates behind the knee on the femur. The Achilles tendon attaches it to the heel. The gastrocnemius is made up of the medial head and the lateral head. This muscle elevates the heel as in plantar flexion. Standing calf raises work the gastrocnemius. Be careful not to hurt your shoulders on the machine. You can actually do this exercise on any raised surface, such as with books, and holds weights for more resistance. This does not strain your shoulders. Do five sets of ten with a weight that gives you a good work out but does not hurt or strain your muscle.
The soleus is under the gastrocnemius on the rear of the lower leg, and is most active when doing calf exercises where the knee is bent, such as seated calf raises. This muscle also raises the heel, but when the knee is bent. Do five sets of ten with a weight that gives you a good work out but does not hurt or strain your muscle.
Don't forget to check out www.louizapatsis.com!
Some information from this blog was obtained from http://www.fitstep.com/Advanced/Anatomy/Calves.htm
Accessed on November 28, 2005
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
The soleus is under the gastrocnemius on the rear of the lower leg, and is most active when doing calf exercises where the knee is bent, such as seated calf raises. This muscle also raises the heel, but when the knee is bent. Do five sets of ten with a weight that gives you a good work out but does not hurt or strain your muscle.
Don't forget to check out www.louizapatsis.com!
Some information from this blog was obtained from http://www.fitstep.com/Advanced/Anatomy/Calves.htm
Accessed on November 28, 2005
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Protein
Protein comes from Greek πρωτεϊνη or first thread. Proteins are molecules made up of amino acids. They are complex and have a high-molecular-weight. Proteins are essential for our body. Some proteins are enzymes or subunits of enzymes. Nutritionally speaking, proteins serve as the source of amino acids. Proteins yield four kilocalories of energy per gram, but they are not the ideal energy source of the body as carbohydrates are.
Adults need a minimum of 1 gram of protein for every kilogram of body weight per day to keep from slowly breaking down their own tissues for proteins. If a person if malnourished, their body will actually break up muscle cells for protein. Protein malnutrition leads to kwashiorkor. This is most common in children. Symptoms include swollen abdomen, reddish discoloration of the hair and depigmented skin. Protein deficiency can cause growth failure, loss of muscle mass, decreased immunity, weakening of the heart and respiratory system, and death. If someone suffers from kwashiorkor, they are first given food with high content of protein.Digesting protein takes a lot of calcium which comes from food or bone. If you eat too much protein for many weeks, a significant bone mass may occur.
Complete proteins that have all the essential amino acids a person needs come from animals. Vegetarians should eat a variety of protein-containing foods each day and/or should take amino acid supplements.
In the past few years, people have been losing weight using high-protein, low-carbohydrate diets. Some research in the past two years that people on lose carbohydrate, high-protein diets lose weight quicker than people on low-fat diets. They have shown that after a year or so, weight loss if about equal. This may be so because our bodies get on a plateau. These diets may work because: high-protein foods slow the movement of food from the stomach to the intestine, making a person feel full for longer and get hungrier later; protein's gentle, steady effect on blood sugar avoids the quick, steep rise in blood sugar and subsequent hunger; and because the body uses more energy to digest protein. You can do your own search on www.pubmed.gov on recent research articles on diets.
Don't forget to check out www.louizapatsis.com!
Some information for this blog was obtained at http://www.hsph.harvard.edu/nutritionsource/protein.html
Accessed on November 28, 2005
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Adults need a minimum of 1 gram of protein for every kilogram of body weight per day to keep from slowly breaking down their own tissues for proteins. If a person if malnourished, their body will actually break up muscle cells for protein. Protein malnutrition leads to kwashiorkor. This is most common in children. Symptoms include swollen abdomen, reddish discoloration of the hair and depigmented skin. Protein deficiency can cause growth failure, loss of muscle mass, decreased immunity, weakening of the heart and respiratory system, and death. If someone suffers from kwashiorkor, they are first given food with high content of protein.Digesting protein takes a lot of calcium which comes from food or bone. If you eat too much protein for many weeks, a significant bone mass may occur.
Complete proteins that have all the essential amino acids a person needs come from animals. Vegetarians should eat a variety of protein-containing foods each day and/or should take amino acid supplements.
In the past few years, people have been losing weight using high-protein, low-carbohydrate diets. Some research in the past two years that people on lose carbohydrate, high-protein diets lose weight quicker than people on low-fat diets. They have shown that after a year or so, weight loss if about equal. This may be so because our bodies get on a plateau. These diets may work because: high-protein foods slow the movement of food from the stomach to the intestine, making a person feel full for longer and get hungrier later; protein's gentle, steady effect on blood sugar avoids the quick, steep rise in blood sugar and subsequent hunger; and because the body uses more energy to digest protein. You can do your own search on www.pubmed.gov on recent research articles on diets.
Don't forget to check out www.louizapatsis.com!
Some information for this blog was obtained at http://www.hsph.harvard.edu/nutritionsource/protein.html
Accessed on November 28, 2005
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Sunday, November 27, 2005
Carbohydrates
Carbohydrates are the most common energy form. They are broken down into sugar, most commonly glucose. They yield 4 kcal of energy per gram. They come in two basic forms -complex and simple. Simple carbs are a few molecules of sugar linked together in single molecules. Complex carbs are hundreds or even thousands of sugar units linked together in a molecule. Simple sugars are sweet, while complex carbohydrates, such as pasta and potatoes, are pleasant to the taste buds, but not sweet.
There are high fiber and low fiber complex carbohydrates. Human beings do not have the enzyme to digest high-fiber carbohydrates like grass. Human beings do not have the enzymes to digest the cellulose in high-fiber, complex carbohydrates. When we eat food with high-fiber, complex carbohydrates, such as certain vegetables, we digest everything but the fiber, which is passed out of our body and actually helps our digestive system do its job. Processing of vegetables strips away fiber and/or vitamin content. One example of processing is cutting an orange and squeezing it for juice, as opposed to just eating it with the white fiber stuck on the flesh of the orange. High-fiber carbohydrates have been associated with lowered incidences of diseases such as hypertension, cancer, arthritis and diabetes.
Some low-fiber, complex carbohydrates are banana, tomato, squash and all cereals and grains, potatoes and rice. The enzyme amylase, which is in human saliva, digests carbohydrates.
When a person eats a simple carbohydrate, the energy is more readily available. However, the person may crash once the energy is depleted. That is why it is recommended to eat a complex carbohydrate such as past before a marathon.
If a person eats too many carbohydrates and does not use them as energy, they are converted into fat. As with most other things, a person gets to know their body as they work out, and gets to sense how much of each food group works for their body and for their activity schedule. Of course, getting an annual blood test and physician screening are also important.
Don't forget to check out www.louizapatsis.com!
Some material from this blog was obtained from http://www.medical-library.net/sites/framer.html?/sites/carbohydrates_in_nutrition.html
Accessed on November 27, 2005
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
There are high fiber and low fiber complex carbohydrates. Human beings do not have the enzyme to digest high-fiber carbohydrates like grass. Human beings do not have the enzymes to digest the cellulose in high-fiber, complex carbohydrates. When we eat food with high-fiber, complex carbohydrates, such as certain vegetables, we digest everything but the fiber, which is passed out of our body and actually helps our digestive system do its job. Processing of vegetables strips away fiber and/or vitamin content. One example of processing is cutting an orange and squeezing it for juice, as opposed to just eating it with the white fiber stuck on the flesh of the orange. High-fiber carbohydrates have been associated with lowered incidences of diseases such as hypertension, cancer, arthritis and diabetes.
Some low-fiber, complex carbohydrates are banana, tomato, squash and all cereals and grains, potatoes and rice. The enzyme amylase, which is in human saliva, digests carbohydrates.
When a person eats a simple carbohydrate, the energy is more readily available. However, the person may crash once the energy is depleted. That is why it is recommended to eat a complex carbohydrate such as past before a marathon.
If a person eats too many carbohydrates and does not use them as energy, they are converted into fat. As with most other things, a person gets to know their body as they work out, and gets to sense how much of each food group works for their body and for their activity schedule. Of course, getting an annual blood test and physician screening are also important.
Don't forget to check out www.louizapatsis.com!
Some material from this blog was obtained from http://www.medical-library.net/sites/framer.html?/sites/carbohydrates_in_nutrition.html
Accessed on November 27, 2005
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Wednesday, November 23, 2005
Amino Acids
The 20 amino acids of the human body are building blocks of proteins and as intermediates in metabolism. Proteins not only catalyze most of the reactions in living cells, and control virtually all cellular process. Amino acids determine how a protein will fold into a three-dimensional structure, and the stability of the resulting structure. Meat, especially some meat like chicken and tuna, contains high amounts of protein, as do other foods such as soybeans. That is why bodybuilders often eat high amounts of these foods - proteins are huge components of muscle!
Some amino acids are essential; they must be supplied in the food. If a person does not intake even 1 of the 10 essential amino acids, the result can be the degradation of the body's proteins, such as muscle tissue, to obtain the that amino acid. Amino acids are not stored in the human body and the essential amino acids must be in a person's diet every day.
The 10 amino acids that people can produce are alanine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine and tyrosine. Since tyrosine is produced from phenylalanine, if the diet is deficient in phenylalanine, tyrosine will be required as well. The essential amino acids are arginine, histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
Diet and exercise go hand in hand. You can consult a physician to find out if you have a deficiency in an amino acid. You can consult a nutritionist for good sources of the essential amino acids.
To see how the amino acids look, check out http://www.chemie.fu-berlin.de/chemistry/bio/amino-acids_en.html .
Don't forget to check out www.louizapatsis.com!
Some information for this blog was obtained at http://www.biology.arizona.edu/biochemistry/problem_sets/aa/aa.html
Accessed on November 23, 2005
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Some amino acids are essential; they must be supplied in the food. If a person does not intake even 1 of the 10 essential amino acids, the result can be the degradation of the body's proteins, such as muscle tissue, to obtain the that amino acid. Amino acids are not stored in the human body and the essential amino acids must be in a person's diet every day.
The 10 amino acids that people can produce are alanine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine and tyrosine. Since tyrosine is produced from phenylalanine, if the diet is deficient in phenylalanine, tyrosine will be required as well. The essential amino acids are arginine, histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
Diet and exercise go hand in hand. You can consult a physician to find out if you have a deficiency in an amino acid. You can consult a nutritionist for good sources of the essential amino acids.
To see how the amino acids look, check out http://www.chemie.fu-berlin.de/chemistry/bio/amino-acids_en.html .
Don't forget to check out www.louizapatsis.com!
Some information for this blog was obtained at http://www.biology.arizona.edu/biochemistry/problem_sets/aa/aa.html
Accessed on November 23, 2005
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Tuesday, November 22, 2005
Lactic Acid - Ouch!
Do you know how your muscles aches after a workout? Sometimes it aches the day after or days later. When oxygen and glycogen in a muscle is used up, the muscle uses anaerobic respiration for energy. As the name infers, oxygen is not used. A product of anaerobic respiration is glucose, which can then be used for aerobic respiration. Pyruvic acid, which is formed from glucose in aerobic respiration, transforms into lactic acid, which diffuses out of the muscle cell into the blood. Energy in the form of adenosine triphosphate (ATP), what muscles use for energy, is produced.
Once sufficient oxygen is restored, the lactic acid can be used for energy or reconverted into glucose by the liver and other tissues (a process known as oxidation).
The reaction is:
Pyruvic acide + 5H+ + 2 NAD > lactic acid + 2NADH
C3H4O3 C3H4O6
When too much lactic acid accumulates in the cell, acidity may be too high to maintain the proper degree of acidity in the cell. Fatigue and pain can also result. Resting between sets and resting a muscle used in weight training for at least a day helps to prevent lactic acid-induced fatigue and pain. For some anerobic sports, such as sprints, it is useful to eat a high glycogen meal after a work out.
Don't forget to check out www.louizapatsis.com!
Some information for this blog was obtained from http://sportsmedicine.about.com/cs/exercisephysiology/a/aa053101a.htm
Accessed on November 22, 2005
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Once sufficient oxygen is restored, the lactic acid can be used for energy or reconverted into glucose by the liver and other tissues (a process known as oxidation).
The reaction is:
Pyruvic acide + 5H+ + 2 NAD > lactic acid + 2NADH
C3H4O3 C3H4O6
When too much lactic acid accumulates in the cell, acidity may be too high to maintain the proper degree of acidity in the cell. Fatigue and pain can also result. Resting between sets and resting a muscle used in weight training for at least a day helps to prevent lactic acid-induced fatigue and pain. For some anerobic sports, such as sprints, it is useful to eat a high glycogen meal after a work out.
Don't forget to check out www.louizapatsis.com!
Some information for this blog was obtained from http://sportsmedicine.about.com/cs/exercisephysiology/a/aa053101a.htm
Accessed on November 22, 2005
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Oxidative Respiration for Muscle Energy
Muscles need energy. This energy comes from food. The food is stored as glycogen in muscles and fat. Sometimes, when there is not much other choice and due to factors such as diet and exercise, the body will burn protein. The fuel for muscle is adenosine triphosphate (ATP). In aerobic respiration, the most common way in which we obtain ATP, the oxygen that we breathe reacts with atoms and molecules to produce ATP. The main fuel for this is glucose, or the most common sugar molecule. Glycogen is reduced to glucose. Here is the reaction:
(1) C6H12O6 + 6 O2 + 6 H2O + 38 ADP +38 P > 6 CO2 + 12 H2O + 38 ATP + 420
kilocalories
All of the C-H bonds and C-C bonds, which are high in evergy, have been lost and replaced by bonds having minimal energy. These minimal energy bonds - H-O and C-O - have been spared or created. Energy is liberated, along with carbon dioxide, through the oxidation of molecules containing carbon. Note that water is needed for this reaction, so drink plenty of it! (See the water blog.)
Don't forget to check out www.louizapatsis.com!
Some information for this blog was obtained from http://www.cbu.edu/~seisen/AerobicRespiration.htm
Accessed on November 22, 2005
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
(1) C6H12O6 + 6 O2 + 6 H2O + 38 ADP +38 P > 6 CO2 + 12 H2O + 38 ATP + 420
kilocalories
All of the C-H bonds and C-C bonds, which are high in evergy, have been lost and replaced by bonds having minimal energy. These minimal energy bonds - H-O and C-O - have been spared or created. Energy is liberated, along with carbon dioxide, through the oxidation of molecules containing carbon. Note that water is needed for this reaction, so drink plenty of it! (See the water blog.)
Don't forget to check out www.louizapatsis.com!
Some information for this blog was obtained from http://www.cbu.edu/~seisen/AerobicRespiration.htm
Accessed on November 22, 2005
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Monday, November 21, 2005
More about Abdominal Muscles
There are four types of abdominal muscles: rectus abdominus, internal obliques, external obliques and transverse abdominus. Different exercises work each of these muscles. People often think they can spot reduce. You cannot spot reduce; genetics play a function in how your muscle will look. Abdominal muscles were not meant to be fall. Many people with developed abdominal muscles have a rounded look. Two men, for instance, can train their abdominal muscles or biceps with the same exercises during the same time period, and eat the same diet, and end up with muscles that are different sized and shapes. Genetics, including body structure, play a role in this.
One exercise for the rectus abdominus is abdominal crunches. You do not need to come all the way up for this to be effective. You lie on your stomach, place your hands behind your head and come up at a good range of muscle. You can feel when your abdominal muscles are principally working. Use this range of motion. Keep your elbows open. If you keep them closed, your arms are working rather than your abdominal muscles and you can strain your neck. Work in sets and do as many repetitions are a challenge for you without hurting you. A beginner can start with five sets of ten repetitions.
For the internal and external obliques, one exercise you can do is to use a broom or weight bar. Hold it behind you neck. Keep your legs open an inch over shoulder width, with knees slightly bent. Keep your back straight. Turn right to left slowly, without bouncing. Work in sets and do as many repetitions are a challenge for you without hurting you. A beginner can start with five sets of ten repetitions.
Transverse obliques are more difficult and subtle to train. We use them when we breathe. Beginners would want to have trained transverse abdominal muscles. One thing you can do is lie down on a small medicine ball. Place the medicine ball beneath your body, right under your septum. Breathe in an out against the medicine ball. Work in sets and do as many repetitions are a challenge for you without hurting you. A beginner can start with five sets of ten repetitions.
More blogs on the abdominal muscles are to come.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
One exercise for the rectus abdominus is abdominal crunches. You do not need to come all the way up for this to be effective. You lie on your stomach, place your hands behind your head and come up at a good range of muscle. You can feel when your abdominal muscles are principally working. Use this range of motion. Keep your elbows open. If you keep them closed, your arms are working rather than your abdominal muscles and you can strain your neck. Work in sets and do as many repetitions are a challenge for you without hurting you. A beginner can start with five sets of ten repetitions.
For the internal and external obliques, one exercise you can do is to use a broom or weight bar. Hold it behind you neck. Keep your legs open an inch over shoulder width, with knees slightly bent. Keep your back straight. Turn right to left slowly, without bouncing. Work in sets and do as many repetitions are a challenge for you without hurting you. A beginner can start with five sets of ten repetitions.
Transverse obliques are more difficult and subtle to train. We use them when we breathe. Beginners would want to have trained transverse abdominal muscles. One thing you can do is lie down on a small medicine ball. Place the medicine ball beneath your body, right under your septum. Breathe in an out against the medicine ball. Work in sets and do as many repetitions are a challenge for you without hurting you. A beginner can start with five sets of ten repetitions.
More blogs on the abdominal muscles are to come.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Friday, November 18, 2005
Hitting the Wall During the Marathon or Anywhere Else
If you have run for a long distance, you know that after a period of time, you hit a "wall". The time you hit this may be later the more you practice. The wall can be caused by fatigue or by different muscles each time. Often when you run, it is caused by your feet! I find that no matter what sneakers you buy, they will hurt!
As I emphasize often, work outs are spiritual and mental as well as physical. When I have run marathons, I often find myself thinking about people and things that affect me for miles! It's great that I can catch myself doing this and get it out of my mind. It is also wonderful to be with the people and energy of New York City. But I am telling you: learning to master your spirit and mind can have you master your body.
If you find yourself hitting a wall at a long-distance run, or in an emotional state, relationship or at work, breathe, identify your feelings, be with them and be present to or create a commitment that is larger than the feelings and wall. At the same time, enjoy the moment.
Challenge yourself to surpass the wall. You can start with increments. Tell yourself you will cross a certain landmark, and in how much time. Connect with Nature and people around you.
You will find that the wall disappears, or at least gets smaller! Practice.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
As I emphasize often, work outs are spiritual and mental as well as physical. When I have run marathons, I often find myself thinking about people and things that affect me for miles! It's great that I can catch myself doing this and get it out of my mind. It is also wonderful to be with the people and energy of New York City. But I am telling you: learning to master your spirit and mind can have you master your body.
If you find yourself hitting a wall at a long-distance run, or in an emotional state, relationship or at work, breathe, identify your feelings, be with them and be present to or create a commitment that is larger than the feelings and wall. At the same time, enjoy the moment.
Challenge yourself to surpass the wall. You can start with increments. Tell yourself you will cross a certain landmark, and in how much time. Connect with Nature and people around you.
You will find that the wall disappears, or at least gets smaller! Practice.
Don't forget to check out www.louizapatsis.com!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Wednesday, November 16, 2005
Drink Your Water!
It is very important to drink water before, during and after a workout, and throughout the day. About 60% of our body weight is water. Water is key ingredient in many of our body's reactions. Hydrogen and oxygen, which make up water, often dissociate from the water molecule, and go on to be parts of many chemical reactions in our bodies. Hydrogen atoms add to the acidity of molecules, and hydroxide molecules (which are often the result of the disassociation or water), add to the alkalinity of molecules. Thus water contributes to your acid-alkaline balance in your blood and body. Water also aids in digestion.
When you work out and burn calories, you often sweat. This can be a sign that what you are doing is effective. At the same time, it is important to drink water since this will be a key factor in the reactions taking place that your body needs in order to produce energy for your work out. Therefore, water can be a catalyst to weight loss.
It is recommended that you drink at least eight glasses of water per day for good health. As with everything else, get to know your body. Do not drink more water than your body wants per day. This can lead to hyponatremia. More blogs will follow on metabolic reactions and the importance of water and other molecules.
Don't forget to check out www.louizapatsis.com!
Some information for this blog was obtained at http://www.dietitian.com/fluids.html , http://physioweb.med.uvm.edu/bodyfluids/the.htm and http://www.freedomfly.net/Articles/Nutrition/nutrition5.htm
Accessed on November 16, 2005
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
When you work out and burn calories, you often sweat. This can be a sign that what you are doing is effective. At the same time, it is important to drink water since this will be a key factor in the reactions taking place that your body needs in order to produce energy for your work out. Therefore, water can be a catalyst to weight loss.
It is recommended that you drink at least eight glasses of water per day for good health. As with everything else, get to know your body. Do not drink more water than your body wants per day. This can lead to hyponatremia. More blogs will follow on metabolic reactions and the importance of water and other molecules.
Don't forget to check out www.louizapatsis.com!
Some information for this blog was obtained at http://www.dietitian.com/fluids.html , http://physioweb.med.uvm.edu/bodyfluids/the.htm and http://www.freedomfly.net/Articles/Nutrition/nutrition5.htm
Accessed on November 16, 2005
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Tuesday, November 15, 2005
Static Stretching and Isometric Stretching
Static stretching is different from passive stretching. Static stretching consists of stretching a muscle or group of musclesto its farthest point and then maintaining or holding that position. Passive stretching consists of a relaxed person who is relaxed while some external force such as a person, apparatus, wall or other, brings the joint through its range of motion.
Isometric stretching is a type of static stretching which involves the resistance of muscle groups through isometric contractions or tensing of the stretched muscles. This increases static-passive flexibility and is much more effective than either passive stretching or active stretching alone. It also helps to develop strength in the "tensed" muscles, which in turn helps to develop static-active flexibility, and it seems to decrease the amount of pain usually associated with stretching. Resistance can be applied manually to one's own limbs, a partner can apply the resistance, or an apparatus such as a wall or the floor can provide resistance.
Examples manual resistance are holding onto the toes of your foot to keep it from flexing, or putting you leg high on the wall and pressing against the wall, making sure you do not lower your leg. Or a partner could hold your leg up high.
Isometric stretching is an intermediate to advanced movement, and is not recommended for children and adolescents whose bones are still growing, or for people with high blood pressure and osteoporosis. Another type of stretch or warm-up should be done before isometric stretching. Isometric stretching can look easy, but can be strainful and can have your hear rate go up. Do this type of stretching if you have been cleared by a physician and are fit. Also, do not do isometric stretches every day. They are too be done a few times a week, month or year, depending on your fitness level and goals. If you do these stretches one day, wait at least two days before you do them again.
To perform an isometric stretch, assume the position of a passive stretch for the desired muscle. The stretched muscle should be stretched for 7-15 seconds. Then, relax the muscle for at least 20 seconds.
When you stretch, some muscle fibers are resting. During an isometric contraction, some of these resting fibers are being pulled upon from both ends by the muscles that are contracting, and they stretch! If you are only performing an isometric stretch, not many muscle fibers contract. But if you are already stretching a muscle, the initial passive stretch overcomes the stretch reflex if you hold the stretch long enough. When you subject it to an isometric contraction, some resting fibers contract and some resting fibers would stretch. Many of the fibers already stretching may be prevented from contracting by the inverse myotatic reflex (the lengthening reaction) and would stretch even more. When the isometric contraction is completed, the contracting fibers return to their resting length but the stretched fibers would remember their stretched length and will retain the ability to elongate past their previous limit for a period of time. The muscle spindles habituate to an even further-lengthened position.
Some medical studies show that a certain type of stretching for certain periods of time does not always make a difference in health, flexibility, prevention of injury and circulation. Everyone’s body is different. Try out warm-up and cool-down stretches for yourself. Getting to know your body is key. See the difference each type of stretch makes at different part of your work out. And vary your stretches throughout the year according to how you feel and results. For medical journal articles, see www.pubmed.gov, which gives free access to Medline, the largest database of medical journals, probably in the world!
Don't forget to check out www.louizapatsis.com!
Some information for this blog was obtained from http://www.cmcrossroads.com/bradapp/docs/rec/stretching/stretching_4.html
Accessed on November 14, 2005
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Isometric stretching is a type of static stretching which involves the resistance of muscle groups through isometric contractions or tensing of the stretched muscles. This increases static-passive flexibility and is much more effective than either passive stretching or active stretching alone. It also helps to develop strength in the "tensed" muscles, which in turn helps to develop static-active flexibility, and it seems to decrease the amount of pain usually associated with stretching. Resistance can be applied manually to one's own limbs, a partner can apply the resistance, or an apparatus such as a wall or the floor can provide resistance.
Examples manual resistance are holding onto the toes of your foot to keep it from flexing, or putting you leg high on the wall and pressing against the wall, making sure you do not lower your leg. Or a partner could hold your leg up high.
Isometric stretching is an intermediate to advanced movement, and is not recommended for children and adolescents whose bones are still growing, or for people with high blood pressure and osteoporosis. Another type of stretch or warm-up should be done before isometric stretching. Isometric stretching can look easy, but can be strainful and can have your hear rate go up. Do this type of stretching if you have been cleared by a physician and are fit. Also, do not do isometric stretches every day. They are too be done a few times a week, month or year, depending on your fitness level and goals. If you do these stretches one day, wait at least two days before you do them again.
To perform an isometric stretch, assume the position of a passive stretch for the desired muscle. The stretched muscle should be stretched for 7-15 seconds. Then, relax the muscle for at least 20 seconds.
When you stretch, some muscle fibers are resting. During an isometric contraction, some of these resting fibers are being pulled upon from both ends by the muscles that are contracting, and they stretch! If you are only performing an isometric stretch, not many muscle fibers contract. But if you are already stretching a muscle, the initial passive stretch overcomes the stretch reflex if you hold the stretch long enough. When you subject it to an isometric contraction, some resting fibers contract and some resting fibers would stretch. Many of the fibers already stretching may be prevented from contracting by the inverse myotatic reflex (the lengthening reaction) and would stretch even more. When the isometric contraction is completed, the contracting fibers return to their resting length but the stretched fibers would remember their stretched length and will retain the ability to elongate past their previous limit for a period of time. The muscle spindles habituate to an even further-lengthened position.
Some medical studies show that a certain type of stretching for certain periods of time does not always make a difference in health, flexibility, prevention of injury and circulation. Everyone’s body is different. Try out warm-up and cool-down stretches for yourself. Getting to know your body is key. See the difference each type of stretch makes at different part of your work out. And vary your stretches throughout the year according to how you feel and results. For medical journal articles, see www.pubmed.gov, which gives free access to Medline, the largest database of medical journals, probably in the world!
Don't forget to check out www.louizapatsis.com!
Some information for this blog was obtained from http://www.cmcrossroads.com/bradapp/docs/rec/stretching/stretching_4.html
Accessed on November 14, 2005
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Monday, November 14, 2005
Active Stretching and Dynamic Stretching
Active stretching is also called static-active stretching. In an active stretch, you assume a position and then hold it there with no assistance other than using the strength of your agonist muscles. An example is holding a leg high. It may look easy - people can often kick high. But try holding it for ten seconds! You are stretching your hamstrings. But you need the agonist quadriceps to hold that leg up. Try it. Even if you have big, strong quadricpes, this may be difficult if you are not used to it.
Active flexibility increases. Agonistic muscles strengthen. These stretches are usually held from between 10 and 15 seconds.Many of these are found in various forms of yoga.
When you increase reach, speed or both, you are involved in dynamic stretching. Dynamic stretching, as opposed to ballistic stretching, consists of controlled leg and arm swings that take you to the limits of your range of motion with ease. Ballistic stretches often uses force to go beyond a muscle's range of motion. Dynamic stretching is smooth with no bounces or jerks. An example of dynamic stretching would be slow, controlled arm swings or torso twists. Dynamic stretching is good for warm-ups. Sets of about 10 repetitions can be perfomred.
Don't forget to check out www.louizapatsis.com!
Some information for this blog was obtained from
Accessed on November 14, 2005
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Friday, November 11, 2005
Ballistic Stretching and Passive Stretching
Ballistic stretching is really not recommended. It involves the body bobbing up and down forcing a tight stretch out of a muscle. It can be dangerous, leading to pulling a muscle. Ballistic stretching does activate the stretch so the athlete can move with remarkable speed. Ballistic stretching is often done in high school sports. If you are flexible and in intermediate shape, this not a bad idea to do it once in a while to warm up and get the blood flowing. It should not be done more than several seconds at a time.
Passive stretching involves a partner (or wall) applying additional pressure to increase the intensity of the stretch. Passive stretching is used mainly in gymnastics. It can be dangerous for runners. Passive stretching is sometimes also called relaxed stretching, and as static-passive stretching.
During passive stretching, you assume a position and hold it with some other part of your body, or with the assistance of a partner or some other apparatus. An example is putting your leg on a dancer's bar and bending the other's legs knee, causing the hamstrings to stretch in the leg on the bar. A split is an example of a passive stretch as well. It is good for relieving spasms in muscles that are healing after an injury. It is also very good for "cooling down" after a workout and helps reduce post-workout muscle fatigue, and soreness.
Don't forget to check out www.louizapatsis.com!
Some of these tips were obtained from http://www.atlantamartialarts.com/articles/stretching/stretching_4.htm#SEC32, http://www.lehigh.edu/dmd1/public/www-data/russ.html and http://www.cmcrossroads.com/bradapp/docs/rec/stretching/stretching_4.html#SEC32Accessed on November 11, 2005
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Passive stretching involves a partner (or wall) applying additional pressure to increase the intensity of the stretch. Passive stretching is used mainly in gymnastics. It can be dangerous for runners. Passive stretching is sometimes also called relaxed stretching, and as static-passive stretching.
During passive stretching, you assume a position and hold it with some other part of your body, or with the assistance of a partner or some other apparatus. An example is putting your leg on a dancer's bar and bending the other's legs knee, causing the hamstrings to stretch in the leg on the bar. A split is an example of a passive stretch as well. It is good for relieving spasms in muscles that are healing after an injury. It is also very good for "cooling down" after a workout and helps reduce post-workout muscle fatigue, and soreness.
Don't forget to check out www.louizapatsis.com!
Some of these tips were obtained from http://www.atlantamartialarts.com/articles/stretching/stretching_4.htm#SEC32, http://www.lehigh.edu/dmd1/public/www-data/russ.html and http://www.cmcrossroads.com/bradapp/docs/rec/stretching/stretching_4.html#SEC32Accessed on November 11, 2005
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Thursday, November 10, 2005
Proprioreceptive (PNF) Stretching
Flexibility is an important part of being fit. Stretching is a key way to increase your flexibility. It is important to stretch before and after a workout, especially with the muscles that are in the work out routine. Stretching is a way to warm up and cool down muscles, get blood to your muscle cell, increase the range of motions of joints, and put less stress on joints, muscles and connective tissue.
Proprioreceptors on muscles relay muscle movement information to the central nervous system (CNS). When the muscle stretches to a maximal point, the CNS signals for the muscle to contract. After some seconds, other proprioreceptors signal a relaxation reaction. This all prevents overstraining muscles and injury.
In Proprioreceptive Neuromuscular Facilitation (PNF), the muscle is stretched to a greater degree by increasing the proprioceptor signals through a 5- to 10-second voluntary muscle contraction, followed by a 5- to 10-second voluntary muscle relaxation. The athlete holds and contracts the muscle against resistance from a partner for 10 seconds. The athlete then relaxes, and the partner slowly moves the muscle to a new static position. This is repeated two to three times.
Intermediate and advanced athletes should partake in this type of stretching, and should be overseen by a personal trainer the first time they do it.
Don't forget to check out www.louizapatsis.com!
Some information from this blog is obtained from http://www.hughston.com/hha/a.pnf.htm Accessed on November 10, 2005
Proprioreceptors on muscles relay muscle movement information to the central nervous system (CNS). When the muscle stretches to a maximal point, the CNS signals for the muscle to contract. After some seconds, other proprioreceptors signal a relaxation reaction. This all prevents overstraining muscles and injury.
In Proprioreceptive Neuromuscular Facilitation (PNF), the muscle is stretched to a greater degree by increasing the proprioceptor signals through a 5- to 10-second voluntary muscle contraction, followed by a 5- to 10-second voluntary muscle relaxation. The athlete holds and contracts the muscle against resistance from a partner for 10 seconds. The athlete then relaxes, and the partner slowly moves the muscle to a new static position. This is repeated two to three times.
Intermediate and advanced athletes should partake in this type of stretching, and should be overseen by a personal trainer the first time they do it.
Don't forget to check out www.louizapatsis.com!
Some information from this blog is obtained from http://www.hughston.com/hha/a.pnf.htm Accessed on November 10, 2005
Wednesday, November 09, 2005
Women, Fitness and Fat
Women tend to have more fat than men. First of all, they have their chest and hips. If you are like me, you tend to think this is how it ought to be, and that a woman does not have to be straight or pencil-thin to be healthy. Women probably have developed an extra layer of fat than men to protect a growing fetus.
Actually, one cannot tell by looking at someone if they are fit. Think of all of those athletes that have had heart problems at what you think is their utmost shape. One has to get a medical examination and perhaps take radiological tests to really know how healthy they are. They can also look at family history, strength, endurance, flexibility and more. More on all of these will for sure come in other blogs.
If a woman (or man) is healthy and fit at a certain weight and they go from say, 120 pounds to 140 pounds, while they still work out, it does not necessarily mean they are now not as fit. First of all, muscle weighs more than fat. So it can just mean that they gained muscle! An extra inch of fat here and there does not mean that a person is out of shape or obese.
Fat is a nutrient, just like carbohydrates and protein. At nine calories per gram, it supplies more calories per gram than the other two proteins. Fat is essential for the body. It provides the "essential" fatty acids. These are not made by the body and must be obtained from food. Linoleic acid is the most important essential fatty acid. Among other things, it assists in the growth and development of infants. From fatty acids are made the molecules that are essential in the control of blood pressure, blood clotting, inflammation, and other body functions. Fat stores vitamins A, D, E and K. Fat maintains healthy skin and hair. It insulates nerve cells and helps in proper nerve functioning. It surrounds and cushions our organs, protecting them from damage. It serves as the storage substance for the body's extra calories. It insulates us against cold and against falls. (I suggest forcing yourself to sit if you are about to fall, if you have some cushioning!) Fat is the energy source your body turns to after carbohydrate calories are used, which is after about 20 minutes of exercise.
There appears to be a phobia of fat in the world. Often, what we resist persists. Each person has to find a range of body fat percent that suits them, in which they are healthy and fit, and feel great. This does not mean to be pencil thin. For some people, it is genetic to be very thin and they are healthy and look great that way as well. I believe that for most people, being very thin is not necessarily healthy. This does not mean to eat junk food all day and marry the couch. The middle road is usually the best.
Women usually bear the brunt of skinny fads. I have not set up a way to take polls on this blog, but perhaps you can send me comments on if you think that being pencil thin is healthy or appealing.
For now, educate yourselves on health and on your bodies. Do not be lazy, but do not be a diet or exercise fanatic either! More blogs are to come!
Don't forget to check out www.louizapatsis.com!
Some material from this blog was obtained from
http://www.nlm.nih.gov/medlineplus/ency/article/002468.htm
Accessed November 9, 2005
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Actually, one cannot tell by looking at someone if they are fit. Think of all of those athletes that have had heart problems at what you think is their utmost shape. One has to get a medical examination and perhaps take radiological tests to really know how healthy they are. They can also look at family history, strength, endurance, flexibility and more. More on all of these will for sure come in other blogs.
If a woman (or man) is healthy and fit at a certain weight and they go from say, 120 pounds to 140 pounds, while they still work out, it does not necessarily mean they are now not as fit. First of all, muscle weighs more than fat. So it can just mean that they gained muscle! An extra inch of fat here and there does not mean that a person is out of shape or obese.
Fat is a nutrient, just like carbohydrates and protein. At nine calories per gram, it supplies more calories per gram than the other two proteins. Fat is essential for the body. It provides the "essential" fatty acids. These are not made by the body and must be obtained from food. Linoleic acid is the most important essential fatty acid. Among other things, it assists in the growth and development of infants. From fatty acids are made the molecules that are essential in the control of blood pressure, blood clotting, inflammation, and other body functions. Fat stores vitamins A, D, E and K. Fat maintains healthy skin and hair. It insulates nerve cells and helps in proper nerve functioning. It surrounds and cushions our organs, protecting them from damage. It serves as the storage substance for the body's extra calories. It insulates us against cold and against falls. (I suggest forcing yourself to sit if you are about to fall, if you have some cushioning!) Fat is the energy source your body turns to after carbohydrate calories are used, which is after about 20 minutes of exercise.
There appears to be a phobia of fat in the world. Often, what we resist persists. Each person has to find a range of body fat percent that suits them, in which they are healthy and fit, and feel great. This does not mean to be pencil thin. For some people, it is genetic to be very thin and they are healthy and look great that way as well. I believe that for most people, being very thin is not necessarily healthy. This does not mean to eat junk food all day and marry the couch. The middle road is usually the best.
Women usually bear the brunt of skinny fads. I have not set up a way to take polls on this blog, but perhaps you can send me comments on if you think that being pencil thin is healthy or appealing.
For now, educate yourselves on health and on your bodies. Do not be lazy, but do not be a diet or exercise fanatic either! More blogs are to come!
Don't forget to check out www.louizapatsis.com!
Some material from this blog was obtained from
http://www.nlm.nih.gov/medlineplus/ency/article/002468.htm
Accessed November 9, 2005
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Tuesday, November 08, 2005
Be a Cat with a Friend!
If you have pets you know how important stretching is to them. My cats, for instance, have relished in their stretches. Have you ever stretched right before getting out of bed and felt like you are giving yourself a long, revitalizing wake-up kiss, like you are in a world of your own?
There are three standpoints of working out. This will be another blog. One of them is flexibility. This is important and often overlooked. Yoga is increasing in popularity and I recommend it. But you can always do a stretch or two on your own - standing or sitting around (maybe this will be another blog), or with a friend. If you use a wall or person for resistance, it can be easier to increase your flexibility. Using a person may be more fun, and they can move you around more than a wall can!
Flexibility increases the range of motion on your joints, which allows you to life weights and do cardiovascular activity in a more proper way, utilizing more muscle fiber and gaining in strength in a balanced way. Your muscles and spine become more supple. Without stretching, you may be more prone to injury and back pain. Studies have shown that stretching may improve circulation to joints and muscle, and may actually help decelerate joint degenerative processes. Stretching is important at the beginning and end of a workout. Stretching warms up your muscles and gets your circulation with important nutrients and electrolytes flowing to the muscle cells. Stretching after a work out can do the same, and can relax the muscles.
Here are examples of stretches to do with a friend:
1. Sit down. Bend forward straight, reaching for your toes. Tell someone to push down on your back. Tell them to stop if you feel a lot of pain. Hold each position 15 seconds. Breathe. See if each time or day you do this, your hip joint and hamstrings become more flexible. And I am sure this feels good! This is my favorite!
2. Lie down (supine position). Try to keep your lower back flat on the mat or floor. Raise one leg at a time over your head as much as you can. Now, have someone slowly, warning you beforehand, lower your leg millimeters at a time. Tell them to stop if you feel a lot of pain. Hold each position 15 seconds. Breathe. See if each time or day you do this, your hip joint and hamstrings become more flexible. And I am sure this feels good!
3. Stretch out one gluteus maximus muscle at a time! Lie down (supine position). Place one leg over your hips, straight out. Bring the toes as high to your waist as you can. Have someone push the leg down and over your hips. Tell them to stop if you feel a lot of pain. Hold each position 15 seconds. Breathe. See if each time or day you do this, your hip joint and hamstrings become more flexible. And I am sure this feels good! These muscles are the largest and perhaps most powerful of the body! Feel the stretch!
Don't forget to check out www.louizapatsis.com
Some information from this blog is obtained from tp://www.workoutsforwomen.com/stretch.asp Accessed on November 8, 2005
There are three standpoints of working out. This will be another blog. One of them is flexibility. This is important and often overlooked. Yoga is increasing in popularity and I recommend it. But you can always do a stretch or two on your own - standing or sitting around (maybe this will be another blog), or with a friend. If you use a wall or person for resistance, it can be easier to increase your flexibility. Using a person may be more fun, and they can move you around more than a wall can!
Flexibility increases the range of motion on your joints, which allows you to life weights and do cardiovascular activity in a more proper way, utilizing more muscle fiber and gaining in strength in a balanced way. Your muscles and spine become more supple. Without stretching, you may be more prone to injury and back pain. Studies have shown that stretching may improve circulation to joints and muscle, and may actually help decelerate joint degenerative processes. Stretching is important at the beginning and end of a workout. Stretching warms up your muscles and gets your circulation with important nutrients and electrolytes flowing to the muscle cells. Stretching after a work out can do the same, and can relax the muscles.
Here are examples of stretches to do with a friend:
1. Sit down. Bend forward straight, reaching for your toes. Tell someone to push down on your back. Tell them to stop if you feel a lot of pain. Hold each position 15 seconds. Breathe. See if each time or day you do this, your hip joint and hamstrings become more flexible. And I am sure this feels good! This is my favorite!
2. Lie down (supine position). Try to keep your lower back flat on the mat or floor. Raise one leg at a time over your head as much as you can. Now, have someone slowly, warning you beforehand, lower your leg millimeters at a time. Tell them to stop if you feel a lot of pain. Hold each position 15 seconds. Breathe. See if each time or day you do this, your hip joint and hamstrings become more flexible. And I am sure this feels good!
3. Stretch out one gluteus maximus muscle at a time! Lie down (supine position). Place one leg over your hips, straight out. Bring the toes as high to your waist as you can. Have someone push the leg down and over your hips. Tell them to stop if you feel a lot of pain. Hold each position 15 seconds. Breathe. See if each time or day you do this, your hip joint and hamstrings become more flexible. And I am sure this feels good! These muscles are the largest and perhaps most powerful of the body! Feel the stretch!
Don't forget to check out www.louizapatsis.com
Some information from this blog is obtained from tp://www.workoutsforwomen.com/stretch.asp Accessed on November 8, 2005
Variations
Variations of exercises are very important. Each time you vary any exercise, from a biceps curve to a squat, You get off a little plateau and work out new muscle fibers of muscle fibers in a new angle. I will not get into the biomechanics of this. You can consult a textbook. You can also try it for yourself and see how it feels. Here are three examples:
1. Biceps curls - Do some while curving your wrists outward. See what new part of your biceps muscles are targeted. Do not forget to stretch before and after. This can be done by putting your arm shoulder level or one inch higher with your thumb against the wall and moving your body away from your arm. Hold for at least three seconds.
2. Push-ups using medicine ball. Hold medicine balls while you do push-ups. This makes the exercise more difficult since you have to work on stabilizing the balls. Now try just one ball at the time. This varies the pectoral and oblique muscle fibers used. Don't forget to stretch before and after: hold your arms behind your chest and grasp your hands together. Stick your chest out. Hold for at least three seconds.
3. Leg extensions - This is for your quadriceps. Try pointing your toes in or out and doing the repetitions. This varies quadriceps muscle fibers used. Don't forget to stretch before and after: hold each leg ankle behind you one at a time). Hold for at least three seconds.
Don't forget to check out www.louizapatsis.com! Thanks to all of you that have given me great comments. Tell people about my books on my web site for Christmas!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
1. Biceps curls - Do some while curving your wrists outward. See what new part of your biceps muscles are targeted. Do not forget to stretch before and after. This can be done by putting your arm shoulder level or one inch higher with your thumb against the wall and moving your body away from your arm. Hold for at least three seconds.
2. Push-ups using medicine ball. Hold medicine balls while you do push-ups. This makes the exercise more difficult since you have to work on stabilizing the balls. Now try just one ball at the time. This varies the pectoral and oblique muscle fibers used. Don't forget to stretch before and after: hold your arms behind your chest and grasp your hands together. Stick your chest out. Hold for at least three seconds.
3. Leg extensions - This is for your quadriceps. Try pointing your toes in or out and doing the repetitions. This varies quadriceps muscle fibers used. Don't forget to stretch before and after: hold each leg ankle behind you one at a time). Hold for at least three seconds.
Don't forget to check out www.louizapatsis.com! Thanks to all of you that have given me great comments. Tell people about my books on my web site for Christmas!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Friday, November 04, 2005
Plyometrics: A Great Way to Increase Power and to De-Plateau
Plyometrics are any exercise where the muscle is contracted eccentrically then is immediately, contracted concentrically. The muscle is stretched (i.e. loaded) before it is contracted. An example of this is doing lunges or squats quickly one after the other, with the motion of straightening up (not fully by straightening the knees) being almost a jump. Plyometrics increase power. Power is strength or work times speed, or how much you can life or how much energy you expend in what period of time. The faster this is, the more power you have. Power is important if you want to take off at a quick speed or if you want to quickly lift a falling piece of furniture before it gets your foot!
Plyometrics places increased stretch loads on the working muscles. As the muscles become more tolerant to the increase loads, the stretch-shortening cycle becomes more efficient and power increases. You should warm up with stretching or jogging or jumping rope before plyometrics.
Sprints are plyometrics since the action going down loads the hamstring muscles. Doing push-ups with claps in between main movements and jumping (especially is the low movement is very low) are other plyometrics exercises. Catching a medicine ball thrown quickly and throwing it back quickly is also a plyometrics exercise. The further back and then forward your arms go, the more advanced is the movement.
Plyometrics exercises are great if you want to do something different and get off that plateau. These exercises should be done by intermediate and advanced fitness people.
Don't forget to check out www.louizapatsis.com.
Data from http://www.weightsnet.com/Docs/plyometrics.html#what
Accessed on November 4, 2005
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Plyometrics places increased stretch loads on the working muscles. As the muscles become more tolerant to the increase loads, the stretch-shortening cycle becomes more efficient and power increases. You should warm up with stretching or jogging or jumping rope before plyometrics.
Sprints are plyometrics since the action going down loads the hamstring muscles. Doing push-ups with claps in between main movements and jumping (especially is the low movement is very low) are other plyometrics exercises. Catching a medicine ball thrown quickly and throwing it back quickly is also a plyometrics exercise. The further back and then forward your arms go, the more advanced is the movement.
Plyometrics exercises are great if you want to do something different and get off that plateau. These exercises should be done by intermediate and advanced fitness people.
Don't forget to check out www.louizapatsis.com.
Data from http://www.weightsnet.com/Docs/plyometrics.html#what
Accessed on November 4, 2005
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Pain
Lots of people dread pain. So what do they do? They avoid it? Lots of these same people are the ones that sign up for a gym membership only to go a few times before going back to relaxing on the couch. If someone starts working out for the first time ever or in years, the old adage "No pain, no gain" may be true. And if you want to lose weight, you most often have to sweat. So that means that doing the stationary bicycle on Level Zero for twenty minutes a day may do close to nothing for healthy, fit individuals.
If you want muscle gain in strength and size, you often have to take your muscle beyond the work it usually does. Muscle fibers may tear and grow back, stronger and larger. You may feel pain that day of the next.
One of the most invaluable things about working out is that you get to know your body and yourself. You get to know what is bogus pain and what is real pain. For instance, if your toe or your stomach hurts a little, if you have a slight back pain or if you are a little drowsy and have a slight headache, that can be an excuse not to work out. There are times that I had pneumonia, a severe cold, little sleep, and major back pain, and I worked out. Now I don't suggest you do the same thing. I have been working out for years. But do not fool yourself into making excuses for yourself.
Rest is very important. If you have true pain or really need rest, skip a day at the gym. The pain can be good news: it can show you that you really need to see a physician or a chiropractor, rest, sleep or do something to de-stress. Learn to listen to yourself. And you bet you will, the more you work out!
Don't forget to check out www.louizapatsis.com.
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
If you want muscle gain in strength and size, you often have to take your muscle beyond the work it usually does. Muscle fibers may tear and grow back, stronger and larger. You may feel pain that day of the next.
One of the most invaluable things about working out is that you get to know your body and yourself. You get to know what is bogus pain and what is real pain. For instance, if your toe or your stomach hurts a little, if you have a slight back pain or if you are a little drowsy and have a slight headache, that can be an excuse not to work out. There are times that I had pneumonia, a severe cold, little sleep, and major back pain, and I worked out. Now I don't suggest you do the same thing. I have been working out for years. But do not fool yourself into making excuses for yourself.
Rest is very important. If you have true pain or really need rest, skip a day at the gym. The pain can be good news: it can show you that you really need to see a physician or a chiropractor, rest, sleep or do something to de-stress. Learn to listen to yourself. And you bet you will, the more you work out!
Don't forget to check out www.louizapatsis.com.
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Wednesday, November 02, 2005
Women's Knees
Many athletes and people who work out complain about knee injuries. Knee pain can indicate an injury in a ligament, bursae, or tendon that surrounds the knee joint. It can also indicate arthritis. Women tend to have more cases of certain types of knee injuries than men. One such injury is problems with the anterior cruciate ligament (ACL). This ligament prevents the knee from moving side to side and forward and backward. Some studies have also shown a connection between knee injuries and estrogen. Women are more susceptible to this when their estrogen levels are high, as during ovulation. Women should be extra careful to warm up or stretch leg muscles before and after exercise. Maintaining a healthy weight so as not to place too much stress on the knees is also important. Strengthening leg muscles is key. *
Several orthopedists have warned women not to wear high-heel shoes. They may have something to do with osteoarthritis, which is seen more often in women over 45 years of age than in men over 45 years of age. High heels may increase rotatory forces in the area where women get osteoarthritis. Osteoarthritis is the most common form of arthritis and affects cartilage, which is the part of joints that cushions them. Osteoarthritis occurs when cartilage gets worn down. If a person has this condition for a long time, their joints can lost their normal shape. Bone spurs can grow at the ends of a joint. Men have more knee cartilage than women, and so are more protected against the condition in their knees than women. In addition, some studies show that elevated estrogen levels exist in women who have osteoarthritis. ^
Don't forget to check out www.louizapatsis.com.
*http://www.medicinenet.com/script/main/art.asp?articlekey=22199
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
^http://www.obgyn.net/women/women.asp?page-=/women/SWHR-highheels
Tuesday, November 01, 2005
Are Skeletal Muscles White or Red?
Yes! There are three kinds of muscle: cardiac, visceral (involuntary) and skeletal (voluntary). Skeletal muscles that you use to lift weights in the gym are made up of white and red muscle fiber. How much of each type of muscle fiber we have is genetic.
Thus red muscle tissue contains an extra chemical a special protein-type molecule for oxygen storage called myoglobin. This molecule gives the muscles their red color. The presence of myoglobin in posture muscles enables the sustained contractions for maintaining proper posture and walk. Muscles that depend predominantly on oxidative phosphorylation for ATP require abundant oxygen. Oxygen in these muscles is stored as oxymyoglobin. These muscles are glycolytic, lack appreciable myoglobin and appear white. These muscles generally generate most of their ATP from glycolytic reactions. White fibers generate ATP by a short reaction pathway between substrates such as glucose and the appearance of ATP, whereas in red muscle the pathway from substrate such as glucose to ATP is comprised of many more reaction steps and and is a longer process.
Fast-acting skeletal muscles such as those used by power lifters are composed of dominantly glycolytic white fibers while slow-acting muscles such as those that maintain tone or that are used for marathon running are generally red and oxidative. Most of us have an intermediate balance of white and red muscle fibers. Other people like those that are top marathon runner or power lifters have a predominance of one type of muscle fiber. Most likely, an avid marathon runner could not power life and an avid power lifter could not run a marathon!
Have fun at your work out! Don't forget to check out www.louizapatsis.com.
Thus red muscle tissue contains an extra chemical a special protein-type molecule for oxygen storage called myoglobin. This molecule gives the muscles their red color. The presence of myoglobin in posture muscles enables the sustained contractions for maintaining proper posture and walk. Muscles that depend predominantly on oxidative phosphorylation for ATP require abundant oxygen. Oxygen in these muscles is stored as oxymyoglobin. These muscles are glycolytic, lack appreciable myoglobin and appear white. These muscles generally generate most of their ATP from glycolytic reactions. White fibers generate ATP by a short reaction pathway between substrates such as glucose and the appearance of ATP, whereas in red muscle the pathway from substrate such as glucose to ATP is comprised of many more reaction steps and and is a longer process.
Fast-acting skeletal muscles such as those used by power lifters are composed of dominantly glycolytic white fibers while slow-acting muscles such as those that maintain tone or that are used for marathon running are generally red and oxidative. Most of us have an intermediate balance of white and red muscle fibers. Other people like those that are top marathon runner or power lifters have a predominance of one type of muscle fiber. Most likely, an avid marathon runner could not power life and an avid power lifter could not run a marathon!
Have fun at your work out! Don't forget to check out www.louizapatsis.com.
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