Point Of Flexion Training - Scientific, Concise, For The Logical.

What is point of flexion training? Essentially, it is hitting the muscle from different angles. Not rocket science, but another tool you can use in your arsenal to create a great body.

Read this article and learn more about this training principle. You can never learn too much!!

POINT OF FLEXION TRAINING - click here to read

If You Can't Feel It....... Your Doing It Wrong!!

The mind/muscle connection cannot be overstated. If you cannot feel the muscle working, vary your grip, try a new angle, try a new exercise. Once you see the muscle working, try to squeeze it to feel it! Remember it! You will get better results and cut your workout time down.

If you can't feel it, you are doing it wrong!

Give it hell!

Al

American College Of Sports Medicine - Weight Training Principles

ANY program works, you just have to stick with it and get it done. There are no miracle programs, each one takes dedication.

American College of Sports Medicine, 2009 (Applies to healthy adults.)

1) Optimal strength-training programs include concentric (muscle shortening) and eccentric (muscle lengthening) movements. It should include single and multi-joint exercises.

2) Maximize exercise intensity by training large muscle groups before smaller muscle groups, multiple joint exercises before single joint exercises; and high intensity before low intensity.

3) Beginners should start with 8-12 reps per set, 2-3 times per week.

4) Intermediate and advanced weight trainers should vary their program between 1-12 reps per set using a periodized program that systematically varies the volume and intensity of the workouts. 3-5 days of training per week.

5) Intermediate and advanced strenth trainers should work towards using heavier loads (1-6 reps max.) with 3-5 minutes rest between sets.

6) Programs designed to promote muscle growth (hypertrophy) should use loads equivalent to 6-12 repetitions maximum with 1-2 minutes rest between sets.

7) Power programs should include strength training and light-load exercises performed at fast speeds with 3-5 minutes between sets.

Incorporate these guidelines into your training program or let me design one for you! Keep it real and keep pushing the limits.

A.J. McAlendin

Have Exercise Videos Lost Their Way?

NO! I really have the impression that they are just starting. While the prices have come down, it can be hard to find them in some stores. I'm happy to see Wal-Mart and Zellers carrying quite a few, and even Blockbuster has some (although a little pricey). Order online at Amazon.ca or other movies sites as well as download them right to your computer.

Start your collection today with Yoga, Tai Chi, Pilates, Kickboxing, Dancing and the list goes on. In no time you will have a collection to cycle through to keep it interesting and exciting. Motivation is key and when you have so many to look forward to, it makes it that much easier.

Buy one today and pass on a boring one to a friend that has been collecting dust. Pay forward the fitness.

Weight Training Helps Reduce Resting Blood Pressure

Strength Condition Journal 31 (1):33-38, 2009
*as appearing in Muscular Development Vol. 46, Number 5, May 2009 Edition

As with endurance training, regular weight training can help reduce resting blood pressure. According to the research, your systolic (top number when heart beats) can be reduced 2% and the diastolic (bottom number, when heart is at rest) by 4%. This seems like a small number, but in actuality, in terms of heart function, this is a huge improvement. Your heart will not have to work as hard when you exercise or do regular activities and when you are resting, the heart does not have to pump as hard to get the job done. This saves wear and tear on your heart and cardiovascular system, possibly extending that warranty on your heart!

- resistance in blood vessels is reduced
- helps your body recover faster between workouts by inhibiting the sympathetic nervous system
- enhancing the health of your cells
- increasing the number of mitochondria in your muscle cells (lets you work more efficiently, aerobic respiration and ATP production happens in mitochondria, little engines in your muscle cells)

120 over 80 is a normal blood pressure. What is yours? Now factor in a reduction of 2% off the top and 4% off the bottom and it may be enough to bring you back into a normal range!! A little hard work may pay off and extend your life!



When we talk about weight training, we are talking about moderate intensity weight training, not going all out and trying to pop a gasket!

Train smart and achieve your goals.

If any of you read the fitness magazines there is a great deal of information that really as to basis in reality. All of the ads really push products, but if you look deeper into the reputable magazines like Fitness Rx, Muscular Development, Flex, Shape, etc, there are lots of scientific journals sited and lots to learn. Learn to peel the bull away and find the underlying truth to help get you to your goals.

Can-Fit-Pro Personal Training Specialist

Now that you all have a certified personal trainer at your fingertips........ use that power to get yourself into the best shape possible for summer. E-mail or just post a comment on any of the many posts here and let's get started! FREE! No obligation, nothing to buy, if you want to subscribe to my weekly bulletin, click on the side it's $19.95 per month.

Ask questions, feel free to ask your friends questions! Knowledge is power and most of what we are taught in the real world is not how the body works.

For example: There is no real fat burning zone. Ohh, there is a shocker and I am sure I will get e-mail on that one. The FAT BURNING ZONE is a way to sell machines and equipment and gives all of the uneducated people who are looking for a quick fix, get that ease of use. Push the button that says FAT BURN and I will get skinny!! Um, not exactly. Use this blog to get educated on fitness and nutrition. If something sounds too good, it is!!

A.J. McAlendin
Can-Fit-Pro PTS

Exercise Profile : One Arm Dumbbell Row

With the left knee on the bench, bend over at the waist and put your left hand on the bench as well for stability. Your back should now be parallel with the floor.

Grab a dummbell and let it pull your shoulder to the floor slightly, this is the starting position. Pull the dumbbell up in a controlled manner and then control it back down to the starting position. Try 3 sets of 12 reps to start and keep increasing.

A.J. McAlendin

Learn To Do The Lunge

To fully develop the legs in one exercise....LUNGE! It's tough at first, but the benefits are immense. It will also teach you balance and discipline. Grab a set of weights and away you go.

Here is a video from the Amercian Coucil On Exercise so you learn proper form for safety and efficiency. Although her knee is extending a little too far forward, try not to let your knee go that far. It should stop at the point where your knee goes over your instep.

http://www.acefitness.org/article.aspx?CMP=EMC-HET_0109&itemid=2555

A.J. McAlendin

Healing From Running Injuries

Are you a runner? Running is your life, you really don't want to stop! If you are injured, you can enter a state of depression as you can no longer do that thing you love. You get that high when running, you feel your body setting into a rhythm, your breath syncs in with your feet as they hit the pavement. Bliss.

The good people at WebMD have a great article for you to read on the subject of healing and staying injury free.

http://www.webmd.com/fitness-exercise/guide/coping-with-common-running-injuries

A.J. McAlendin

Different Shoulder Exercise: Alternating Dumbbell Shoulder Press

Grab a pair of dumbbells and sit with your back against the padded rest. One arm at a time press a dumbbell up and then back down. You will use many more stabilizer muscles and will have to control the motion making for better growth and mind-muscle connection. Try 3 sets of 15 reps with a lighter dumbbell and then gradually increase your weight as you increase your sense of balance on this exercise.

A.J. McAlendin

Sitting at a desk job for long periods of time is very stressful on your back, neck, shoulders and all of the muscles that stabilize the spine. For every hour you sit, get up for 5-10 minutes and stretch or walk around. Even if you get up and walk to the bathroom even if you do not have to go. GET UP and GET MOVING, your body wants to move, we were made to move!! The human body is great at adapting and desk jobs can help you pack on the pounds.

A person working on an assembly line and standing for 10 hours a day will burn more calories than a person who answers the telephone. Make sure your calorie intake reflects your job, especially when you switch jobs.

If you need help to figure that out just send an e-mail and let's get you back on track!

A.J. McAlendin

Resistance Bands / Balance Balls / Dumbbells

I've been asked what is the best equipment to buy for a total body workout on a budget. With a medium resistance band, large blow up balance ball, and an adjustable set of dumbbells you can have everything you need to build a great body in a small amount of time. The best thing is that they can all tuck under the bed and out of the way!!

This will be the main video focus on the new www.fitclub.ca web-site. Building, toning and waking up the muscle in the body with these three types of equipment. Wal-Mart, Fitness Source and all sorts of on-line shops sell everything you need for about $100. Start with the resistance band for about $15-20, then when you can afford the ball $20-30 and last the dumbbell set will run you around $50. You may also want to invest in a good pair of shoes. The $21 pair at Wal-Mart may seem like a great deal, but they will wear out faster and do not offer the support of a true althletic shoes. Personally, I like Nike and Reebok, but I have also bought Adidas. Expect to pay about $65-85 for a pair that should last a year or more with light use, 6 months if you are an avid walker and even sooner if you like running.

Until next time!

10-Minute Workout For Busy Moms / People

Hey, I am always looking at other web sites for ideas and inspiration to share. Here is a fantastic one with a quick 10 minute workout for busy moms. Anyone can do this one, start slow and work up to the 10 minute time frame. If it takes you 30 minutes the first time....WHO CARES....you did more than you did a day ago.... that is progress!

http://www.thedietchannel.com/Quick-Fitness-10-Minute-Workout-for-Busy-Moms.htm

A.J.McAlendin

Breathing Through Nose or Mouth?

When weight training always breath out through your mouth. It creates extra pressure in the abdominal area to support the lifting movement. When doing cardio and other exercise types like yogo or pilates, breath out through your nose. This tends to calm the nervous system and gives you better control over your air needs.

The most important thing to remember is to NEVER STOP BREATHING! Don't hold your breath when weight lifting that is when injuries and blood pressure rises happen!

Cheers!

A.J. McAlendin

Exercise Challenge

Today, just get off the couch. Please, just put your shoes on, and go outside. Walk around the block, smell the flowers, see the green in the grass. Smell summer smells. Go to the park or a nature conservation area. Take a trip to the zoo and see the lions, tigers and bears...... oh my!

A.J. McAlendin

Fat Loss Through Interval Training

Hey folks, interval training is where you start at a slow pace and increase, then decrease, then increase, then decrease and start and end with a cooling or warm-up period.

For example: on an elliptical machine

5 minutes warm-up (should not be breathing hard, should be able to talk freely)

5 minutes increased heart rate (should be breathing quickly, but still be able to carry a conversation)

3 minutes just above your warm-up level

3 minutes back up to increased heart rate

3 minutes just above your warm-up level

2 minutes at a higher increase heart rate (almost can't carry conversation)

2 minutes and just above warm-up level

5 minutes at just below warm-up level

You can apply this kind of training to just about any cardio activity. E-mail me if you need help.

Have fun with it and always see a doctor before starting any exercise program.

A.J. McAlendin

Todays Workout (At Home)

I've had requests for a workout challenge to keep people motivated and to provide variety. Feel free to try these workouts, but start slowly and build up your strength and tolerance. I would suggest getting a fitness ball or exercise ball or swiss ball or whatever you want to call it. If you do not have a ball, do the workout without it.

1) Push ups with hands on the ball. Do 10 reps (either with your knees off the ground or on the ground). Hold when you are closest to the ball (or ground) for 5 seconds, then return to the top. You won't be able to do as many as you would if you did not pause at the bottom, but you will amplify the results if you do.

2) Standing one leg squats. Stand close to a wall or door jam for support. Life one leg off the ground and squat down as far as comfort will allow you, stop, count to 5 and return to the top. Perform 10 reps for each leg.

3) Standing calf raises. Hold on to the wall for support. Rest one food on the opposite calf area and slowly life yourself onto your toes. Hold at the top for 5 seconds and then lower, do 10 reps for each leg.

Repeat this small, yet very effective, circuit three times or however many times you can do it in 20 minutes. Rest the next day and do it every other day. Try it for a month and let me know the results.

Until next time!

A.J. McAlendin

Exercise Tips and Tricks

Squatting with a bar across your back is much more likely to injure your back. Hold the bar in front (Front Squat). You will have to use less weight to start as you get used to it, but you will notice less back strain and more emphasis on your quads.

Pushups on an exercise ball or swiss ball help stabilize your shoulder area. This is a great alternative for people with shoulder problems. If you can't start on your toes, then start doing pushups on your knees. The point is to START! Start little, small changes over time lead to big results in the end.

Do your biceps curls with dumbbells or bars with your back against the wall to isolate your biceps and get better results.

A study showed that drinking mint tea reduces inflamation and oxidative stress of diabetes by 52%. Google hesperitin and find out why, it is found in mint tea.

A.J. McAlendin