Muscle Facts

If you'v been training, here's a short list of body building facts.

1.    The 12 Rep rule

Most weight training programs include this much repetitions for gaining muscle. The truth is that this approach places the muscles with not enough tension for effective muscle gain. High tension e.g. heavy weights provides muscle growth in which the muscle grows much larger, leading to the maximum gains in strength. Having  longer tension time boosts the muscle size by generating the structures around the muscle fibers, improving endurance.
The standard prescription of 8 to 12 repetitions provides a balance, but by just using this program all of the time, you do not generate the greater tension levels thats provided by the heavier weights and lesser reps, and the longer tension achieved with lighter weights and more repetitions. Change the number of reps and adjust the weights to stimulate all types of muscle growth.

2.     Three Set rule

The truth is there is nothing wrong with three sets but then again there is nothing amazing about it either. The number of sets you perform should be based on your goals and not on a half-century old rule. The more repetitions you do on an exercise, the fewer sets you should do, and vice versa. This keeps the total number of repetitions done of an exercise equal.

3.    Three to four exercises per group

The truth is that this is a waste of time. Combined with twelve reps of three sets, the total number of reps amount to 144. If your doing this much reps for a muscle group your not doing enough. Instead of doing too many varieties of exercises, try doing 30 to 50 reps. That can be anywhere from 2 sets of  15 reps or 5 sets of 10 reps.

4.     My knees, my toes

It is a Gym Folklore that you “should not let your knees go past your toes." Truth is that leaning forward a little too much is more likely a cause of injury. In 2003, University researchers confirmed that knee stress was almost thirty percent higher when the knees are allowed to move beyond the toes during a squat.
But hip stress increased nearly 10 times or (1000 percent) when the forward movement of the knee was restricted, because the squatters needed to lean their body forward and that forces the strain to  transfer to the lower back.
Focus on your upper body position and less on the knee. Keep the torso in an upright position as much as possible when doing squats and lunges. These  reduces the stress generated on the hips and back. To stay upright, before squatting, squeeze the shoulder blades together and hold them in that position; and then as you squat, keep the forearms 90 degree to the floor.

5.     Lift weights, draw abs

The truth is the muscles work in groups to stabilize the spine, and the most important muscle group change depending on the type of exercise. The transverse abdominis is not always the most important muscle group. Actually, for most exercise, the body automatically activates the muscle group that are needed most for support of the spine. So if you focus only on the transverse abdominis, it can recruit wrong muscles and limit the right muscles. This increases the chance of injury, and reduces the weight that can be lifted.

Fitness for Women- Stay Fit and Healthy!

Here are 10 tips for women to stay fit and healthy:

1. Staying fit and healthy starts with a balanced diet. Know and monitor the right weight for your age. Consult your doctor to learn what food you should avoid and follow your eating discipline routines. If you are trying to lose some weight, foods with high calories should be omitted from your meals. Food with high fiber and low fat should be included a priority in your grocery list instead of red meat, sugars and fats.

2. Drink plenty of water. Drinking at least eight glasses of water everyday. This cleanses the body from impurities. It is also advised for lactating women to increase water intake to keep the body hydrated.

3. Take Vitamins and Supplements. Do not forget your Calcium supplement.  Sufficient Calcium intake is beneficial for women of all ages. This has been proven to prevent having cramps and Pre-Menstrual Period (PMS) Symptoms. It also prevents Osteoporosis especially for menopausal women. Vitamin E boosts strong immune system. Women who undergo menopausal period should take Vitamin E-400 as it stops night sweats and hot flashes. Also, Vitamin E is said to be best in avoiding wrinkles when aging.

4. Quit smoking. If you are smoking, stop. It is also a big “NO” for pregnant women, as this will affect the health of the baby. Pregnant women who smoke may pass the harmful content of cigarettes to babies through the bloodstream. Recent studies have shown that women smokers are more prone to diseases than men smokers. Women who smoke have a high risk of getting breast cancer. Also limit your alcohol intake.

5. Incorporate exercises in your daily routine. Take a walk after work, use stairs instead of elevator or play with your kids when you are at home. Home exercises are also effective especially when you do not have time to go to the gym and would like to lose some weight. Yoga and Pilates are only a few of the many effective exercises you can do at home. Exercises help in limiting the risk of cardiovascular diseases.

6. Avoid stress. Many women are prone to too much stress. Stress has been known as cause to many sicknesses. As much as possible take time to relax. Read a good book, hang out with friends and engage into sports. Pamper yourself by going to parlors or you can do some shopping. And do not forget to get enough sleep to revive your energy.

7. Use sunscreen to protect your skin from the harmful rays of the sun. Wear hats when under the sun to protect your skin. Too much sun is bad for your skin. The skin is prone to cancer when exposed to too much sunlight. It also speeds up the aging of skin cells, which causes wrinkles to women.

8. Make sure to visit your dentist to keep that beautiful smile. Always have it cleaned to prevent cavities and bad breath.

9. Visit your Gynecologist. Women who are eighteen and above should have their Physical Examination annually especially for the Pap Smear test. Women who are forty and up should have their mammograms and the Breast self-exam is encouraged once puberty has been reached and should be a habit as they mature


10. Safe sex is strongly recommended. Use condoms to prevent sexually transmitted diseases.

Discover the Benefits of Keeping Active While Pregnant

Most pregnant women do not exercise regularly and they usually want to get lazy and just rest at home. Although it is true that pregnancy is accompanied by morning sickness and other physical discomforts, it is still not healthy to become sedentary and just lie down at home. Keeping active while pregnant is important for the health of the mother and the baby.

Keeping active while pregnant has its benefits and pregnant women should plan at least 30 minutes of moderate physical activity on most days of the week to keep them healthy. Moderate physical activities like swimming and walking are good for pregnant women but it is important to talk first to your doctor to make sure you have no medical conditions. Talk to your doctor about the advisable and safe exercise for your condition before engaging in any physical activity. The physical activity that you can do during pregnancy depends on your health and how physically active you were before getting pregnant.

What are the benefits of keeping active while pregnant?

Keeping active while pregnant lessen the discomforts of pregnancy and will make you healthy. 

Exercise and physical activity will prevent you from gaining too much weight and will lower your risk of pregnancy complications associated with being overweight like pre-eclampsia and gestational diabetes. Exercise also help relieve pregnancy discomforts like lower backache, leg cramps, swelling hands and feet, varicose veins, sleeplessness, fatigue and constipation.

Keeping active while pregnant makes you look good. Exercises and physical activities can prevent the build up of fat deposits and improve muscle tone. It can help you stay in shape and beautiful while going through your pregnancy. When you are in shape, you do not have to wear baggy and unattractive clothes but you can be pregnant and sexy. Exercise also improves sleep. If you have complete night sleep, you will definitely look great.

Keeping active while pregnant makes you feel good. Physical activity can help you overcome mood swings and relieves stress. Exercise can help boost your energy level and can help you achieve emotional stability. And of course if you look good, you will feel good.

You do not have to go through pregnancy feeling fat and ugly. Keeping active while pregnant can help you look great and enjoy your pregnancy. For a complete guide to stay fit and beautiful while pregnant, visit Pregnancy Without Pounds For health natural remedies visit Great Discovery-Health Gerry Restrivera writes informative articles on various subjects including Discover the Benefits of Keeping Active While Pregnant. You are allowed to publish this article in its entirety provided that author's name, bio and website links must remain intact and included with every reproduction.

Pregnancy and Exercise, How to Stay Fit While Being Pregnant

EXERCISE SAFELY

The first thing to understand when you exercise during your pregnancy is to take extra care. This doesn't mean exercise less, rather be sure to know and understand your body limits. Even though exercising during your pregnancy can be beneficial, there are certain risks involved that may be detrimental. Be sure to check in with your doctor or midwife to ensure that you are able to exercise during pregnancy.

Once you have the go-ahead from your physician, keep them updated with how you are doing. Are you experiencing fatigue or pain while you are exercising during your pregnancy? Be sure to let them know if that's the case. It's important to have caution while exercising, and if you're in doubt, check in with your physician. It is also very important to remember that exercising while pregnant isn't mean to improve your physical fitness, rather maintain your physical condition.

While choosing an exercise to do during your pregnancy, be sure to consider ones that involve a partner - be it your spouse, or a friend. Pick pregnancy exercises that you enjoy, as that will help you to stay motivated to exercise during pregnancy Stay away from pregnancy exercises where you might be in danger of falling, losing your balance or getting hit in the abdomen, as these might increase the chance of something going wrong during your pregnancy.

WHAT MAKES A GOOD WORKOUT?

Finding a pregnancy exercise that you enjoy and being able to fit into your schedule is important. You'll soon notice that once you start to experience the benefits of exercising during pregnancy, you'll want to ensure that you exercise regularly. Keep in mind that the best resource for exercise while pregnant will be your healthcare provider.

Two stages of exercising that are important are warming up and cooling down. Even with an exercise such as walking, this will help you to avoid and prevent muscle soreness and stiffness. Try to include 5 to 15 minute sessions of warming up and cooling down while you exercise during your pregnancy.

The best warm up activity is one that is kept at a low-intensity, rhythmic activity, such as walking, or riding a stationary bike. Follow that up with slow, controlled stretches, before proceeding with a higher level of activity. A gentle cool down is also important as you exercise during pregnancy. In order to have an effective cool down, stretch each muscle, one at a time. Gentle toning pregnancy exercises are safe if you keep them to a moderate level. You might also try to include relaxation or deep-breathing exercises as well.

Below is a short list of signs that you should stop exercising:

1) Bloody discharge or any gush of fluid from the vagina

2) Unexplained pain in the abdomen

3) Persistent headaches, changes in vision, faintness or dizziness

4) Marked fatigue, heart palpitations or chest pains

5) Sudden swelling of ankles, face or your hands

HOW MUCH EXERCISE SHOULD I DO?

The best way to decide how much and how often you should exercise during your pregnancy is to follow the FITT principle - Frequency, Intensity, Time and Type.

FREQUENCY

According to the American College of Obstetricians and Gynecologists, women who are pregnant should not exercise for longer than 30 minutes. Even though you may feel good, and that you can keep going, your pregnant body can only handle so much. A good workout program at the beginning of your pregnancy is one that is performed three times a week.

INTENSITY

Throughout your pregnancy, you should aim to exercise moderately. Again, the idea is not to improve your physical fitness, rather to maintain. Overtraining can be damaging to you and your body, as well as your baby's. Learn how to take your pulse, and do not exceed 15 to 20 beats per minute more than normal. If you find it difficult to talk while you are exercising, you might be exercising to heavily while you are pregnant.

TIME

Be advised that you should begin your exercising in short workouts. Pushing yourself to quickly might result in soreness of the muscles, as well as exhaustion. During the first few weeks of your pregnancy, you should exercise no more than 15 minute sessions. Once you feel comfortable with that duration, exercising for up to 30 minutes during your pregnancy should benefit you greatly. This increase in time shouldn't occur until you are into your second trimester, however. It is important that you listen to your body if you exercise while being pregnant. If you find yourself tired and sore after a workout, cut back until you can feel comfortable with the amount.

TYPE

Whether you prefer to exercise during your pregnancy alone, or with a friend or group of friends, it's important to decide which type of activity you will perform. Some activities that women who are pregnant find helpful are swimming, walking, stair-climbing, stationary cycling, and special prenatal aerobics and aquatic classes. Some of these activities such as walking and swimming, can be done in moderation even up until the day you deliver.

Brian Gardner is the Founder of PregnancyEtc.com - An Online Pregnancy Resource For 9 Months & Beyond. Having recently experienced pregnancy firsthand with his wife Shelly, Brian has dedicated his efforts towards pregnancy research. The development of http://www.pregnancyetc.com was to ensure that expecting parents had a place to find information on pregnancy and babies.