PRICELESS KNOW-HOW

Hardcore Resistance Training and Wellbeing started off with criticisms of the fitness industry, and there has been some time without any talk about those issues. So put on your thinking caps, and reflect on this following Post.

North America, including Canada is supposed to be the top of the line in quality of any type of services offered. But how come some of the under developed countries, or the ones that do make it to the list of developed countries but are ranking in the last 5 spots are more concerned with providing better quality and specificity in health services?

Kinesiologists are under paid after 4 years of hard work and training in a University course, when they too are responsible for rehabilitation, physical assessments of movement, exercise prescription, and maintaining or improving physical mobility. So why doesn’t the health system view the profession as important as that of a nurse or doctor?

The career of a teacher begins with educational training inside a classroom, and before this the teacher is usually specifically qualified by major study in a certain subject. But many are not teaching in their area of expertise and are in fact acting in other areas. After completing the education requirement to use the correct techniques for teaching, it can be understood that a teacher can follow the guidelines set by the Ministry of Education at an elementary school level. But as a child grows older and more mature, how can that happen? There are many unemployed individuals with Physical Education degrees and one of the reasons could be that teachers and coaches who fill the gyms and fields in schools only have the qualifications to educate some one’s mind or not any at all and not the body. Some of these positions are even filled by volunteers to minimize costs. And then why is it asked that the obesity rate is rising in children? In the long run it ends up costing more to treat diseases consequences of overweight.

Then there are the Personal trainers who sometimes don’t even have a background in physical activity or practice a sport. It is so simple for just anyone to become qualified as a Personal trainer, that the ones who really know what they are doing due to education, or have real experience dealing with keeping the body healthy are turning to private work which is not helping the profession’s reputation.

No wonder the fitness industry is falling apart. Exercise has been proven to have positive effects on the mind, but most still refer to athletes and sports related professionals as brainless individuals. And if this is true why has the research related to physical activity and exercise become such an important interest for health related issues? For the health care system to improve there needs to be a change in the way of seeing the Fitness Industry in most countries as only a money maker. The educated professionals of this area will contribute with the adequate dedication to maintain those that are already healthy.

PUMP UP YOUR LEVEL

The word “intensity” is a common word used in the fitness world. And when speaking about intensity of a workout, most refer to the amount of resistance that was used to perform an exercise. But is the amount of resistance the only way to make a workout intense? Do you know how to intensify your workout without changing your routine? Are there other ways to maximize your effort?

Intensity can be referred to the amount of resistance, the volume of a training, the timing of rest and recovery and even as physiological effects such as diet.

When speaking about the amount of resistance, weight training professionals usually refer to percentages of one Repetition Maximum (1RM) that an exercise is performed, or exercising at a percentage of your maximal Heart Rate (HR). 1 RM is calculated by performing a resistance exercise without outside aide or muscle execution failure, usually for a large muscle group, and is used to define the level of strength. The calculation of intensity through the HR method usually takes into consideration the age and gender of an individual.

 

Definition of Intensity by Volume of Training can be described as how many exercise sessions there are in a certain period, which could mean month, week or even day. The number or even duration of the sessions could have effect of higher or lower intensity depending on your goals.

The intensity can be magnified if the rest interval in between sets and even exercises are low. The well trained don’t need to rest as much as the untrained to get results of improvements of strength, power and force. For resistance training according to the different energy pathways you can manipulate your workout according to how long it takes to recover energy levels.

It is almost being forgotten that the load can become heavier if you simply increase the number of repetitions performed or do movements in slow motion. You can increase the intensity of your workout by changing the form you do your sets such doing two exercises at the same time for the same muscle group or antagonists (opposites) adding a certain type of training such as repetitions until exhaustion or even pyramid training.

You may not change your routine and duration of your workout, or even the number of weekly sessions, but if you reduce or increase the number of calories of your diet, you may see a change in the intensity of your workout due to your capability. Other factors could have effects, such as injuries, sickness, and mental state affecting the intensity of your workout too.

So when you are thinking I am going to increase the intensity of my workout, get out of that little box and for something different find some other way to change other than the amount of weight of machines and free weights. You might find other ways to feel that pump and even something that works better for your body to get those desired results.

ANYTHING GOES!!!

Now that summer is finally here, the bodybuilding competition season has finally started. There are many competitions and categories out there, and no matter what level you aim to compete in, extended physical, mental and nutritional training is needed to be properly prepared for the contest day.

But what is needed for the appropriate preparation for a bodybuilding contest? How do you decided in which category to compete in? How do you choose the competition and level to compete in? On the contest day, how do you know if you are ready or not?

The first question will be answered last. First of all there is no right or wrong training, nutrition or supplementation. If periodization of training and nutrition are used, you are able to get to know your body, and test methods, techniques and types of training and different diets and supplementation to see what works the best for you. What might work for one person might be counterproductive for another due to differences of each individual. What needs to be done is get the max results of your body for the category that you are preparing for. This is why many may end up disappointed with the final results and the coaching that they received. But most do not trust their own instincts about what they know about their own body. With time, comes experience and an athlete to enter in his/her best form will always need coaching and nutritional orientation because with each competition the body changes.  

Today when you arrive at a competition there are so many categories to choose from, and each one can be divided into age group, so you may see some participating in two or three events. But is this fair? There is a lack of definition as to what category an individual can or should participate in. Because there are so many categories in each competition you will see athletes jumping from one to another or even participating in two or more events. There should be general guidelines as to what is being looked at in each bodybuilding category when the line-up is on stage. Sometimes there is a minimal difference between athletes, especially those who are participating in the women’s Physique or Figure, or Lightweight women’s bodybuilding or physique. The pre-competition phase can become frustrating due to this because on top of all that preparation the athlete has to worry about exactly what will be looked at by the judges.

Then there are the different Bodybuilding Federations with unique requirements. It is understandable that there is a need to divide amateur and professional levels and in order to get to the professional level, placing well in the event will qualify the athlete for the next level up, like in any other sport. But the different Federations should come together and define parameters for each category so that the judging of physical appearance and condition of the body will be similar for the same categories no matter what Federation is promoting the competition. 

Competitions have changed from when Arnold Schwarzenegger, Lou Ferrigno and Lee Haney were competing. Yes the health world has evolved with the continuing research in exercise and nutrition and so have the competitions, but there is no prediction as to what will happen in the competition, for it will always have the hand of human judging in the defining results. In the future guidelines must be set as to how to judge can be formed, but the dedication of the athlete will never change.  

HUNGER PAINS

The interest in fat percentage values has increased with the growing epidemic of obesity. But in the world that seeks to increase muscle mass, a concern for the best way to reduce fat has always existed.  There are many strategies that people use to burn fat in the gym and one old technique is doing cardio early in the morning on an empty stomach.

But does it really work or is it just a myth? Do you know what are the effects of exercising on an empty stomach? Can it jeopardize your training or cause opposite effects?

Most everyone knows that to burn fat you need to do Aerobic exercise. “Energy Tranformers” explained that in 2 minutes or more of continuous exercise in low to moderate intensity is needed in order to activate the aerobic system of transforming nutrients into energy with the help of oxygen. In low intensities, the triglycerides are used for Fat oxidation, but the breakdown of triglycerides in fat cells is completely prevented when there are carbohydrates available when there is a meal before exercise or supplementation of carbohydrates during. According to Bock et al (2005) the effect of Fat Oxidation that occurs with prolonged endurance exercise may depend on muscle fibre type being used, the training experience, the gender and probably diet of the individual.

This is why that for those of you who believe that doing cardio in a fasting state burns fat more rapidly are correct. 10 years ago many were non-believers of early morning exercise on an empty stomach, because not enough research existed. But this is being updated by studies proving that limiting carbohydrate availability during short term exercise can stimulate training-induced adaptations in muscle cells to facilitate oxidative energy turnover as well as fatty acid transport from fat deposits.  Doing cardio on an empty stomach after overnight fasting and absence of carbohydrate intake during the workout at a given intensity and duration depletes triglyceride levels in type I muscle fibers which upregulates oxidative metabolism in the muscle cells sparing glycogen breakdown. So energy production from fat oxidation does occur on an empty stomach to burn fat, but occurs post-exercise, and not during your workout.

Exercising on an empty stomach also has other benefits as it improves glucose tolerance (Van Proeyen, et al. 2010) and maybe a solution for insulin resistance. For something different try this because according to De Bock et al. (2007) it may present the same results when training in a carbohydrate–supplemented state. It is only not indicated for competitions because of potentially reduced liver glycogen stores and consequence of negative effect on performance.

Articles Consulted:

Carbohydrates and exercise performance in non-athletes: a systemic review of studies mimicking real-life. Columbani, Mannhart & Metter. Nutrition Journal. 2010.

Training in the fasted state improves glucose tolerance during fat-rich diet. Van Proeyen, et al. Journal of Physiology. 2010.

Exercise in the fasted state facilitates fibre type specific intramyocellular lipid breakdown and stimulates glycogen resynthesis in humans. De Bock, et al. Journal of Physiology, 2005.

Effect of training in the fasted state on metabolic responses during exercise with carbohydrate intake. Bock et al. Journal of Applied Physiology. 2007.

WATER WORKS

One of the suggestions that should be made by health professionals when someone is starting an exercise program and a new meal plan is to drink a lot of water. And automatically almost everyone thinks that eight cups of water should be consumed daily. But then many believe that drinking water during meals could cause bloating, jeopardize digestion and even cause weight gain.

But is that true or an urban myth? How much water should really be consumed? Can you never get enough water? When and why should it be consumed during exercise? And most important what are the effects of drinking water or any liquid during meals?

The adult human body is composed of up to 75% of water. The body uses water for all chemical reactions, transportation in and out through blood and other secretions, and helping maintain body temperature and lubricant to move body parts. Particles (chloride calcium, magnesium, phosphate, bicarbonate and protein) contained in water help maintain homeostasis (body equilibrium). So the consumption of water is important for normal function of the body and metabolism.

But the rule that 8 cups of water should be consumed per day is a myth. This is because all foods and beverages also contain water and should be included when calculating the amount of water consumed. But there are other factors to considered when establishing the proper. These include the environment, activity level, metabolic needs, age and other dietary factors.

Did you know that too much water can intoxicate your body? Water intoxication occurs because an individual may not be able to dilute and/or excrete urine appropriately due to the influence of the antidiuretic hormone (ADH), which may make 8 cups a day too much. The symptoms of water intoxication presented are confusion, disorientation, nausea and vomiting, and if hyponatraemia (low sodium levels) is not treated, seizures, coma and death can occur. On the other hand there is the myth that if you are feeling thirsty you are already suffering from dehydration. This is only true when a person has lost 3% or more of bodyweight due to thirst from the lack of hydration of the blood (high plasma osmalarity). This can occur in individuals that aren’t hydrated properly during rigorous physical activity. Dehydration presents symptoms of reduced endurance, an increase in fatigue, difficulty in regulating body temperature, reduced motivation and increase in perceived exertion (self-evaluation of level of exhaustion).

We have discussed that water is primordial for human function and health, but it also has other benefits. The reason for consuming water regularly is it may reduce diseases such as urinary tract infections, cancers and heart disease. It may also be a simple solution for fatigue, lack of mental alertness, migraines, hypertension, dry cough, dry skin, acne, nosebleed, and depression. Water also may help in aiding in weight and fat loss promoting satiety, especially when it is added to the contents of the meal. But for those of you that believe that you shouldn’t consume it or any beverage with meals there really isn’t any recent scientific proof that it should or shouldn’t be done.

Articles Consulted:

Water, Hydration and Health. Popkin, D’anci & Rosenberg. National Institute of Health. 2010.

Drink at least eight glasses of water a day. “Really? Is there scientific evidence for 8x8?”. H. Valtin. American Journal of Physiology. 2002.

Fatal Water Intoxication. Farrel & Bower. Journal of Clinical Pathology. 2003.

WHEN IN ROME

The recent posts “Get Off My Back” and “Put It In Forward & Reverse” discussed exercises which are included in the workout for one muscle group, when the primary muscle activation is really for another muscle group. And today, with the rising popularity of Boot camp classes and exercise programs focusing on functional training, many combinations of exercises in 1 movement are used.

But when you are doing these exercises, whether in Bootcamp or in the gym with a trainer or by yourself is it really right for you? Is the execution of the exercise being done properly? Do you know if the exercise is appropriate to your goals or is it just a filler for your program? Do you really feel the workout doing two or more exercises in one?

There are many exercises that can fit into this category, but one of the most popular being used is the Olympic weightlift. The final movement is composed of three separate exercises, which two have already been discussed, and according to many one of them, the upright row (“The Banished 1”) should not be included in any exercise programs.

“The Banished 3” talks about the initial movement of the Deadlift. Looking at the barbell deadlift more closely, the muscles activated are the hip extensors (glutes, hamstrings, hip adductors), the quads and the spinal extensors. The initial position is placing your feet shoulder width apart. Just like the squat (“Chicken Squat”), bend your knees to 90º and leaning upper body slightly forward so that it seems you are sitting on air. Place your hands on the bar in a pronated grip (palms down) with your elbows positioned next to your knees. Push off the balls of your feet or your knuckles. And slowly stand up keeping the bar close to your legs. Remember to maintain posture with shoulders back. 

The second movement of the Olympic Lift, was discussed in The Banished 1, the upright row. And the third and last movement is the barbell frontal shoulder press. “Im-pressing Arnold” explained the correct movement that should be done and what muscles are activated. The difference in the dumbbell shoulder press and the frontal barbell shoulder press is that the latter has a smaller ROM. So the execution and form is exactly the same.

Now putting it all together… thinking that they are three separate exercises the only details that should be noted are that when standing up after the deadlift, make sure your knees are slightly bent to take the weight off the knees and to distribute some of it to your lumbar. And after the upright row, don’t throw the weight up so that your hands can be in the supinated (palms up) position. The correct technique is slowly lower your elbows so that they are below the bar, and your hands change to the supinated position. From there raise the bar above your head to finish off with the shoulder frontal barbell press. To get it right without any risk of injury treat it as doing one exercise after another with the possibility of stopping in between each. Since practice makes perfect, with time you will be able to increase the speed in which it is done and keep the correct form of execution.

Because there is a need for core and abdominal strength to maintain the correct posture and attention to keep the correct form of execution, it should be considered only for advanced resistance training programs. But in gyms there are so many unprepared people and professionals including this in programs that it is amazing that you don’t see people injuring themselves right then and there, or at least you just don’t hear of the chronic cases.

BUSINESS BEFORE PLEASURE!

There are many reasons that people become members of a gym or hire a personal trainer. But all are searching for results of some kind such as losing weight, gaining muscle mass, health, rehabilitation, personal training and even increasing their social circle.

Socialization is a big part of the fitness community, so what effect does it have if you spend too much time talking in between sets and exercises? Could it be the factor that is preventing you from your results?

When you walk into a gym for the first time you notice that the same people that are talking the time away while working out, are the same ones that year in and out have not made one improvement to their overall appearance. And if there is a change, not always for the better, many times it is not due to hard work in combining nutrition and training, because it occurs in short periods and is an obvious transformation due to unconventional methods such as drugs or even improvements through surgery.  

The people who do take their training seriously, such as the men and women who have the purpose to compete usually have their music playing loudly. Besides a motivational factor (Rock n’ Reps), did you ever think that they might use the earphones as an excuse not to have to talk to other people? Many appear irritated and bothered when they are forced to remove the earphones to talk or even answer questions, but that is because most are in a mental zone where they are extremely concentrated on the exercise and program that they are doing which can be jeopardized. It also may be the reason why they prefer not to share a piece of equipment.

The time in between exercises and sets also determines the intensity of your workout. Unless your program consists of a high intensity (90% and higher of your Maximal HR or 1 RM), too much time in between sets and exercises could be prejudicial to your goals. Rest and nutrition are also factors that need to be taken into consideration of Timing. If there are too many stops to chat in your workout session your workout might not be of moderate intensity, which is needed for most desired results. Also, depending on your nutrition, you might not have the correct timing to replenish your energy needs and recover properly increasing cortisol levels (Don’t Overstress).     

Training is only 30 % of what is necessary to see results (Ratios to Success), but if you make the most of the time that you have to train results will come faster in combination with the other 70%. Yes, socializing in the gym could be one of the places that result in romantic relationships and to meet people, but that is only if you consider your physical goals in second place. Along with dedication you should be all business when aiming for results.

NOTHING BUTT....!

Brazilians are known for many surging trends all around the world, some of which carry the nationality’s name, but in fact are not of the Brazilian custom, such as the “Brazilian bikini wax”. Brazil is also known for its beautiful women, due to the mix of Europeans (in most part the Portuguese, the Italians, the Germans, and the Spanish), native Brazilians, Africans,  and Japanese which formed a number of top models and with that the fame for incredible bodies.

Like many other countries, not all of Brazil’s inhabitants are gym goers, but since minimal clothing can be worn all year round in many locations, most maintain a healthy look to their bodies, are concerned with healthy nutrition, and the women that do work out hard include many exercises for the gluteus muscles.

The Gluteus Muscle Group Anatomy is composed of the muscles Gluteus Maximus, Gluteus Medias and Gluteus Minimus. Here in North America, exercises used to strengthen or develop the Gluteus muscles, are usually those used for other muscles groups such as the quadriceps in the barbell/dumbbell squats, and muscles of the hamstring in the bent knee barbell/dumbbell stiff legged deadlift. The movement used to target this area usually consists of hip extension, and hip abduction. These are also executed on equipment such as the lying leg curl, abduction machine, abduction machine or even using the cables, which do target the muscle group but isn’t the primary muscle activated.

But are those the exercises that most Brazilian women do to get those hard glutes that many around the world admire? Is it genetics from the multiracial mix? Or is there another exercise that can be done? 

You can say that genetics has some part in the way the Brazilian body is shaped, but there is one piece of equipment that you see in all of the gyms in Brazil, and that you can’t even find them in heavier weights in North America. That is the ankle weight. Here in North America you almost never find ankle weights in gyms, and if you go to purchase them in a store or order them online, you will have a hard time finding heavier weights. What you may find are the adjustable types.

Yes, the different variations of doing the hip extension exercise is included in most workout programs for women and the ankle weight is one of the secrets to increasing the size of the gluteus and resulting in the hard rounded look. It also has been focused in a group class to specifically work that muscle group, which also focuses on the abdominal and leg muscles. The exercise is usually done on all fours or supporting the body with the elbows and knee. The abdominal muscles are held in so that lumbar area is maintained in neutral position and not in hyper-lordosis position. The weight is securely strapped around the ankle, and the calf muscle is at 90º with the hamstring. Keeping this position the leg is moved up and down in controlled movements without the movement of your lower back. The knee can go as low as the floor without touching it, and no higher than alignment with the spine. Once this is mastered and maximal weight is used, an advanced technique used is crossing the knee over the other knee. But do remember that the stabilization of the core and abdominal muscles, plus spinal alignment is of extreme importance to activate the muscle properly and to avoid lumbar injuries.

So those of you buying those workout videos such as the “Brazil Butt Lift” will have a great workout for lower body including quadriceps, hamstrings and gluteas, but if you really want to harden and tone your backside, you need to tire out the hamstrings to emphasize the gluteas more and focus on heavier weights with 90º bent knees, for Brazilians use up to 20 pounds on each leg, after doing a number of exercises for the lower body. And remember the Ankle weights can also be used for other exercises, for it since it is a free weight and you need to stabilize your trunk in order to perform the movement, you are also activating more the targeted muscles in the workout.

THE CHERRY BALANCE

"Optimal Ratios to Success" discussed the ratios of the aspects involved in getting the maximal results with resistance training. And one of the factors is how much sleep you get. With the modern lifestyles many are not getting enough or adequate sleep. And when that happens for long periods of time it begins to become a problem that causes over exhaustion, minimal concentration, stress, emotional issues, physical consequences, and even sickness. So some turn to sleeping pills, which can be hazordous due to the addictive effect. But there are other methods that can bring on that sleep and rest such as relaxation, improving eating and lifestyle habits, minimizing stress, weightloss and even natural supplementation. The natural ingredient that helps with sleep that is now popular included in supplements is Melatonin.

Have you ever heard of Melatonin? What is it’s function in the body? How does it help with sleep? Can you get it from natural food sources? If you supplement it is it bad for you? Are there any side effects or contraindications?

Melatonin (N-acetyl-5-methoxytryptamine) is produced naturally in the body from the conversion of AA tryptophan into serotonin, available in the gastrointestional tract and the pineal gland. The pineal gland is located in the part of the brain that is responsible for the sympathetic functions of the body (actions not consciously controlled), such as mood, reproduction, aging, immunity, intestinal motility, and metabolism.

The secretion of melatonin regulates sleep which is influenced by the circadian rhythms with secretions greater in the night (darkness) and inhibition during the day (light) similar to cortisol release (Don’t Overstress). The amount released depends on the length of the dark phase of the circadian rhythm. Its purpose is to synchronize body functions or reinforce them. Melatonin release depends on food intake and stimuli by nutrients, and concentration levels depend on age, gender and if there is an existing disease.

Since the secretion of melatonin stimulates receptors across any barrier reaching all tissues of the body, it has an antioxidant effect, a reaction against free radicals and activation of oxygen intermediates. Due to its properties of antioxidant it protects cells from free radical damage, which may be useful for the treatment of neurgenerative diseases such as Alzheimers. It also helps in reducing blood cholesterol by inhibiting oxidation of cholesterol LDL, reducing BP. It also causes vasodilatation and inhibits inflammation responses. It has effect on the immune system, where immunity influences the amount released. Affects the secretion of steroidal and non steroidal hormones

When there is a disruptance in sleep the pineal gland malfunctions which could be the cause of obesity (chronic inflammation) and metabolic disturbances (high triglycerides in blood, low HDL cholesterol, resistance to insulin, high BP, and inflammation). Research demonstrates that melatonin is sensitive to noroepinephrine and cyclic adenosine monophosphate.

Melatonin Supplementation has been used for sleeping disturbances, jet lag, and metastatic cancer because it has been reported that it changes the circadian rhythm improving sleep patterns, affecting body temperature and cortisol levels. It is quickly absorbed and metabolized. It is most effective when taken in between 10 pm and 12 am. Timing and dosage is of optimal importance. It may promote performance improvement because it acts against inflammation and oxidative damage. It might be most effective for weightloss when taken first thing in the morning to supress cortisol rise not to increase weightloss but to restore normal function to the tissue modified by inflammation and metabolic disturbances. It also can combat overeating, limits growth of fat cells, and stimulates the action of brown fat. Melatonin has profound effect on IGF which is involved in muscle anabolism and suppresses excess cortisol and interferes with its production. But as a dietary supplement it hasnt been regulated for it really hasn’t proven to be important for health.

As with many dietary supplements, you need to be careful with the amount of supplementation of melatonin. Minor side effects include headaches, insomnia, nauseas and even nightmares. And toxic effects are possible if too much is taken, where it could be a down turn instead of helping with body functions. This includes drowsiness, autoimunization, delayed puberty, problems with the reproductive organs, depression, problems with the accumulation of fat, and could have major effects when combined with other medications.

If you choose not to take supplements, you can choose natural food sources to get the optimal dose. There are minor doses of melatonin contained in bananas, oats and corn, but a ½ cup serving of dried tart cherries, or 1 cup of cherry juice or its products contain the most concentrated sources and have been proven to have the same effect of supplements. More melatonin for exercise helps you rest better, even though exercise does not have effect on serum levels, and it might be beneficial for athletes who are competing in other locations of a different time zone for better rest and sleeping patterns upon arrival.

Articles Consulted:

Metabolism of melatonin by human cytochromes P450. Ma, et al. Drug Metabolism and Disposition. 2004.

Melatonin, a potent agent in antioxidant defense: actions as a natural food constituent, gastrointestinal factor, drug, and prodrug. Hardeland and Pandi-Perumal. Nutrition & Metabolism. 2005.

Melatonin: fifty years os scientific journey from the discovery in bovine pineal gland to delineation of functions in humans. Chowdhurry et al. Indian Journal of Biochemistry & Biophysics. 2008.

The therapeutic potential of melatonin: a review of scienceMalhotra, et al. Medscape General Medicine. 2004.

Eating melatonin rich-cherries are “natural” way to reset your body clock when crossing time zones. Kittel. The Cherry Marketing Institute.

IM-PRESSING ARNOLD

There are many exercises that you can choose for each muscle group of the body. And one exercise can activate a different part of the same muscle when simply modifying the grip, stance, the movement, or even the form of execution. But most who decided to try to exercise on their own or copy others, don’t really know what they are working out, nor what they are doing by this little modification, which could be a movement such as a rotation.

  

When you choose a more advanced exercise do you really know what you are doing? Do you really know if you are targeting the same muscle if you really don’t feel a difference? If the movement has changed do you really know exactly how it is done? Is there really any difference from the original exercise?

One of the basic exercises of the shoulder workout routine is the dumbbell shoulder press. If you start with the dumbbells at the height of the shoulders, you will stretch your arms fully, and come back down to where your elbow joint is at 90 º. This will activate primarily your anterior deltoids, and then the lateral deltoids, upper chest (pectoralis major), triceps, and trapezius. This will occur if you keep your wrists above the elbows, and not near your ears, which some do. You also see some arching their back, when done while seated on a bench, which can cause disk injury due to compressive forces on the lumbar portion of the spinal cord, caused by the weights overhead. To minimize, strain on the back, some may use support of only the upper back on seated benches, but they are still not using the core and abdominal muscles to maintain correct posture while doing exercises in this position. When doing the shoulder dumbbell press, standing or sitting, there is no arching of the back, knees should be slightly bent, elbows should not go below shoulder level, and be at 90º with the arms.

Since the strength of the shoulders is of major importance for the prevention of injuries of the rotator cuff, it is also of extreme importance to keep the correct form when doing exercises for the deltoids, especially any variations. Just like the impression that everyone has that the dumbbell shoulder press is for lateral deltoids, one variation that you see many do wrong while working out is the Arnold Shoulder press, which consists of rotation. The initial position of the Arnold dumbbell press is with elbows bent pointing in direction of your ribcage where you look at your fingers when gripping the dumbbell. As the weight is lifted there is rotation of the forearm so that you can continue to raise your arms. By the time the elbow joint is at the height of the shoulders it is at 90º, it turns into the movement of the regular dumbbell shoulder press. Body position and form should be kept the same as the regular dumbbell shoulder press.

So if in a workout, you choose to do the Arnold shoulder press, there is no need to do the regular dumbbell press for this targets the three parts of the deltoids. This might not be a good choice for those who have injured the rotator cuff for it also recruits the supraspinatus, or beginners who are still learning movements for weightlifting such as coordination, but it is a great exercise for increasing overall shoulder muscle mass.

ROCK N`REPS

There are many public places that you walk into that have set ups so that there is a feeling of a certain ambience whether it be the color of the walls, the decoration, even the placement of furniture, merchandise and lighting. Music is also used to create a certain environment such as music of calming effect in a doctor’s office, where depending on the situation there is a high level of stress release from individuals who are consulting, or music with higher number of beats in a fast food chain restaurant to impose fast eating.

So while working out, does the genre of music that you listen to affect your routine? Does it have physiological and mental effect on training? Can you listen to just anything or should there be guidelines to the choice of music while exercising for better results?

The literature out there regarding the effect that music has on our lives could also apply to exercise and sport. It has a psychological effect where it can influence mood, and emotion (recollection of memories, recognition and identification of emotions, and transmission of wellbeing), and even behaviour. It increases attention span because it provides dissociation from fatigue and discomfort that comes with exercise. Music can cause arousal by the stimulation of the brain. It also has physical effects such as reducing inhibitions (feeling of anxiety) and encourages rhythmic movement. If these effects occur while listening to music, it means the tunes you choose to listen to will also have physiological effects.

The rhythm or tempo of the songs chosen stimulates the body. The tempo (speed of music measured in beats/min or bpm) stimulates the brain having effect on the level of arousal, for it releases norepinephrine which affects HR. In order for stimulation of the body while exercising, there is a need for a bpm of 134, and for a sedative effect 90bpm.  Music with exercise increases adherence. It will cause arousal or calm the nerves. It also stimulates the body to rhythmically want to engage in activity. The choice of genre is important in the fitness world, It dictates the vibe of the environment. This is why most gyms opt to leave the radio on, and keep the tunes to pop, dance or electronic. But when another genre is chosen, this might create a different environment negative to training. The playlist for group classes include music of both motivating and relaxation purposes, where upbeat music is for activation in the beginning, and ending with the calm-down. The synchronization of movements copied with music may require less energy and greater relaxation which comes with the expectancy of what is to come. And your own lists should represent what attracts the optimal psychological state for training.

Music proves to have effect on endurance and resistance training, but in the low to moderate intensities for it alters the focus of attention to the information being received. But in higher intensities music is over shadowed, this may be due to not affect positively the level of perceived exertion.

There is an ergogenic effect due to the dissociation factor of perception of pain reduction. The effects result in higher levels of endurance, power, productivity or strength which could be the consequence of the delayed fatigue related to change in perception, and not actual increase of intensity. For athletes it is more effective before a competition and it relates to the stimulation or relaxation to acquire that state of mind to perform well.

Remember since the choice of music relates to what you are attracted to, wellbeing and performance, it should reflect the state of mind that you find yourself in that moment. This means you don’t always have to listen to hard rock n’ roll, or heavy metal to get that pump out of your training.

Articles Consulted   

Karageorghis and Priest. Music in the exercise domain: a review and synthesis – Part 1. International Review of Sport and Exercise Psychology. 2011.

Biagini, et al. Effects of self-selected music on strength, explosiveness and mood. Journal of Strength and Conditioning. 2012