Is running helpful or harmful?

Should we be running long distances, mileage, marathons? I personally think that the increase in cortisol stress hormone and risks on joints from running outweigh the benefits... If you stress your joints with thousands/millions of reps what impact does that have on your joints, tissues, ligaments over time? If you were to bike for 20 minutes at a slower pace (60rpm's) that would be l,200 reps... Think about doing 1200 push ups or squats... It makes you think about it differently. Me personally, I have done cardio exercise for 20+ years and it hasn't lowered my blood pressure. Is there another way to get cardiovascular benefits without running? I believe that breathing exercises, medita

Delayed Onset Muscle Soreness

D.O.M.S. (aka Delayed Onset Muscle Soreness) is a term that refers to muscle soreness after working out or exercising. Why ? DOMS is the body's why of communicating with you to not exercise or move, because it is trying to heal or repair damaged tissues and/or cells. The body try to protect itself from injury so it makes our muscles tight and achy. The BEST Way to Reduce DOMS is to do light or super low intensity movement. I.e. walking or light biking. This will help blood circulation and clean out the waste products in your cells.

F.I.T.T. Principle

F - Frequency How many times - sessions per week Examples - mon./wed/fri., 4x per week, tues./thur./sun. 3x per week I - Intensity How hard something is... Examples - max effort, 85%, as hard/heavy as possible, 5 rep max, 10RM T - Time Duration or length of time Ex. - 3 min. intervals, 20mins of cardio, 1 min. on and 1 min. Off, 60min workout T - Type Modality, Tool, Equipment Ex. Bike, Treadmill, Elliptical, Rowing Machine, TRX

How to Build Muscle

What is the best way to build muscle tissues? 1. Lots of stress on your build/muscle (Heavy Loads) 85+% 1RM (more stress = injury) 2. Rest - Sleep is the number one best way to repair tissues to grow muscle 3. Protein - repairs, builds, rebuilds cells and tissue 4. HITT - High Intensity Training Increases HGH (Human Growth Hormone) which in return grows muscles (i.e. sprints, explosive exercises, jumping, heavy loads, low reps, etc.) 5. Fasting Increase HGH (Human Growth Hormone) to protect the body from eating muscle tissue What is the fastest way to build muscle? See above and... - Add two-a-day workouts will increase the stress on the body/muscles (Morning/Evening workouts) - Rest, rest,

Whole Wheat Pizza with Honey

Ingredients: 1 (.25 oz) package active dry yeast 1 cup warm water 2 cups whole wheat flour 1/4 cup wheat germ 1 teaspoon salt 1 tablespoon honey Directions: 1. Preheat oven to 350 degrees F (175 degrees C). 2. In a small bowl, dissolve yeast in warm water. Let stand until creamy, about 10 minutes. 3. In a large bowl, combine flour, wheat germ, and salt. Make a well in the middle and add honey and yeast mixture. Stir well to combine. Cover and set in a warm place to rise for a few minutes. 4. Roll dough on a floured pizza pan and poke a few holes in it with a fork. 5. Bake in preheated oven for 5 to 10 minutes, or until desired crispiness is achieved.

Selecting a Heart Rate Monitor

When looking for a heart rate monitor, you want to look at price, functions, and features that work for you. I recommend a HRM that has a calorie counter, measures heart rate, and has a timer/clock. For more advance purposes, I suggest a multi-sport watch that has a calorie counter, measures heart rate, and has a timer/clock, cadence setter, a speed/pace or distance tracker and GPS monitor. Quick Tips: Heart rate monitors help you stay within your heart rate target zone and gauge the effectiveness of your workouts. HRM’s equipped with chest straps provide the most accurate data. Speed and distance monitors with HRM’s are also available. Heart Rate Monitors 101: If you are a hiker, cyclis

New Science of Cardio

What is your maximum heart rate, when do you change from aerobic to anaerobic energy metabolism, what is your recovery heart rate zone, how long should you stay in one particular heart rate zone? But do we really understand why and how the body works and metabolizes fuels during exercise to achieve this? Everyone knows the benefits of cardiovascular training. The surgeon general recommends three times a week for at least twenty minutes, for each workout, in order to maintain good cardiovascular fitness. Energy Systems Development is a scientific approach to cardiovascular training. A great example is a baseball pitcher. The classic cardio prescription has been long runs to improve endurance.

10x10 German Volume Training Workout

This is a high volume workout. This should be only attempted by advanced lifters. Day 1 Squat 10x10 Leg curl 10x10 Seated calf raise 10x10 Incline sit-ups 3x15 60sec. rest intervals Day 2 Bench 10x10 Pull up 10x10 Cable cross-over 3x10 Seated row 3x10 60 Sec. rest intervals Day 3 Off Day 4 Dips 10x10 Ez- curl 10x10 Shrug 10x10 Leaning bent over/lateral/front raise 3x8 60 Sec. rest intervals Day 5-7 Off *Note: 4 week cycle

Isophit

Isometric Benefits: Decrease Blood Pressure Increase Strength More Efficient then traditional Strength Decrease Joint Pain Increase Bone Density Better Posture Explosive Power Decreased Inflammation "As a fitness professional, I want to thank Brad Thorpe for this great invention. I have trained most everyone under the sun from kids, to elderly adults, to world-class professional athletes. I must say the Isophit applies and offers something to every population demographic. I have done just about every workout on the Internet and in books known to man. I have a business specializing in cardio fitness. I have higher blood pressure and the only thing that I have found to improve my blood pressur

Core Lift

"Core lift" is a term that refers to multi-muscular movements or complex exercises. Olympic lifting or Core Lifting exercises are important movements that focus on major muscle movements i.e. Squat, Snatch Clean, Power Clean, Lunges, Push Press, etc. By engaging more muscles, in complex movements, we are able to burn more calories because we use more nerves, more muscles, and require more energy demands. These multi-muscle movements increase our demand for more motor recruitment (nervous system signals and firing); which helps increase our caloric burn; give us a faster, more efficient workout; while enhancing our hormone release. Our hormone release is what controls our results and stren

Tortise vs. Hare

I know it is cliche' but I always get new clients or new members at the gym who think they can lose 20 lbs in two weeks. I always tell them, "you didn't gain 20 lbs in two weeks so you are not going to lose it in two weeks." Weight is gained or lost over time. The key to maintaining a low body composition is to make health, fitness, and nutrition a lifestyle. This means long term. Your body doesn't take a day or week off, so neither should your nutrition, or fitness. With a proper progressive scientific program design, strength training, nutrition, rest, recovery, regeneration, and a smart energy systems development program. You can maximize your potential. Maximizing your potential i

Goal Setting

Goal setting. What is your goal? How can I achieve it? Specific goals are common things we neglect to address when starting and/or practicing a workout regime. When ever I meet with a client for the first time, I always ask them what their goal is. I ususally get the same answer, "I want to tone", or " I want to lose weight". Well what does that mean? When setting a goal, you need to make it specific so their is a final end result. How much weight do you want to lose or what specific muscles or areas are you tring tone or work on. You need to challenge your body to get the best results possible. We need to set specific goals for anything we do. You should have a strength training go

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