My Services

Strength Training

Six types of Strength Training

  1. Isometric- there is no change in muscle length during force production. An example of this would be pressing against an immovable object.
  2. Concentric- causes shortening of the muscle during force production. This is known as positive resistance training.
  3. Eccentric- results in lengthening of the muscle during force production. This is known as negative resistance training.
  4. Dynamic Constant Resistance- the force generated by the muscle is "dynamic" and changing through a range of motion. An example of this would be lifting a dumbbell.
  5. Dynamic Variable Resistance- the resistance of the resistance is made "variable" in an attempt to match the increases and decreases of the strength curve exhibited by the muscle.
  6. Isokinetic- involves either a concentric or eccentric production of force where limb movement velocity is held constant.

Exercise Selection

Select at least one exercise per major muscle group to ensure comprehensive muscle development. Training only a few muscle groups leads to a muscle imbalance and increases the risk for injury.

Exercise Sequence

Generally, when performing a series or circuit of strength training exercises, it is advisable to proceed from the largest muscle groups to the smallest muscle groups. This allows you to perform the most demanding exercises when you are the least fatigued.

Exercise Resistance and Repetition

There is an inverse relationship between exercise resistance and repetition. Generally, 8-12 repetitions with 70-80% of maximum resistance is a sound training recommendation for safe and productive strength development.

Recovery Between Sets

Recovery must allow for sufficient restoration of the body's energy systems. Recovery relates to an individual's goals, fitness level, and which aspect of strength training they are seeking to optimize.

Aerobic Training

Aerobic Training is any sustained, rhythmic movement of low to moderate intensity that uses large muscles and is continued for more than 15 minutes. Activities include any motion that creates a demand on the heart and lungs to deliver oxygen to the bloodstream.

The main fuels for aerobics are glucose (stored sugars from carbohydrates) and fatty acids (stored fat from foods). Amino acids, which result as the body digests proteins, are used very sparingly as aerobic energy. Their job is to build and repair muscles and cells.

The 10 Commandments

of Aerobic Exercise

  1. Find Activities You Enjoy enough to do on a regular basis.
  2. Dress appropriately for the terrain, movement style and temperature of your environment.
  3. Warm-Up for at least 5 minutes with gentle full-body movements and light stretches, keeping your heart rate at 35-50% of maximum.
  4. Work within Your Target Heart Rate Zone during the main portion of the workout.
  5. Stay In That Zone for 10 (for beginners) to 60 minutes (for experienced exercisers).
  6. Listen To Your Body. More exercise isn't always better. Avoid burnout and don't push it when you can't talk, feel excessively fatigued, or sense an illness coming on.
  7. Drink Water before, during, and after your workout.
  8. Avoid Overheating. Keep yourself cool in hot, humid environments.
  9. Cool-Down with gentle motions at a heart rate of 35-50% of maximum, for 3-5 minutes. Follow with stretching.
  10. Respect The Warning Signals Of Overuse. Keep variety in your activities so exercise continues to be fun.

Stretching

By definition, a stretch is a specific position sustained to increase and maintain the length of a muscle or muscle group. It lengthens tendons, warms up ligaments, and prepares joints for work.

  • Additional flexibility throughout the body.
  • Increased awareness of muscles and their capabilities during any daily activity or sport.
  • Increased coordination or agility.
  • Quicker removal of waste products.
  • Better posture.
  • Increased range of motion available at a joints or joints.
  • The development of functional or "usable" flexibility.
  • Injury prevention.
  • Increased blood supply, nutrients, and joint fluid.
  • Reduced muscular soreness, stiffness, tightness and inflammation.
  • Personal enjoyment, relaxation and reduced stress.

What Happens In A Stretch?

As you increase tension in a stretch, within a few milliseconds, the spinal cord reflexively tells the muscle to shorten in order to protect the muscle from being overstretched. It takes 6-10 seconds for the brain and spinal cord to perceive that the stretch is safe and, suddenly, the mild pulling sensation you feel of the muscle shortening to resist the stretch is gone. It is in the next 20-24 seconds that the stretch has the beneficial effects. That is a why a stretch must be held at least 30 seconds.

When Should You Stretch?

Ideally, stretching should be done when the body is warm. A warm-up of at least 2-5 minutes of movement is necessary to get the blood flowing and the muscles, tendons, and ligaments warmed up.

After every activity, especially taxing ones, you should do a cool-down stretch routine, similar to a warm-up stretch, to relax the muscles that were just exercised. This helps eliminate the metabolic build-up of waste, such as lactic acid, nitrogen, and carbon dioxide, from the muscles to enhance muscle repair and recovery. Otherwise the metabolic waste will cause muscle stiffness, which affects the movement of the joints.

The Anatomy of Flexibility

Flexibility is most easily introduced by defining it as the range of motion (ROM) available to a joint or joints. Healthy or desired flexibility should be viewed as a capacity to move freely in every intended direction. The movement should not be confined to the joint's functional range of motion (FROM) or intended movement capabilities.

Contact Me

Call today for your free consultation and to get things started. What do you have to lose? More importantly, what do you have to gain? More energy, better health, and greater confidence.

Why wait? Call today!

Location

88 Victoria Avenue Suite 55

Phone/Fax

888-222-3434

Email

jackfine@finefitness.com

Send me a message