Tag Archive: muscle

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‘Toning’ is a workout misnomer

December 13th, 2011 / tags:, , , , , , / categories: Uncategorized /

This one is for the ladies. One of the most common comments I get from women when it comes to changing their physique is “I don’t want to add bulk; I just want to ‘tone.’ “

What does that really mean? Most people think that toning means getting more definition and firmer muscles without adding any size. But this is simply not possible.

Unfortunately, people have taken “tone” to mean how defined a muscle appears. Women go to the gym to “tone up,” often fearing the idea of bulking up, while men go to the gym to “build.”

But muscles gain size and strength when they’re required to do more than what they are used to doing on a daily basis. (Similarly, they’ll shrink and weaken if underused.) Muscle doesn’t turn to fat or vice versa. When you train a muscle, you can’t help but “build” it.

The shape and appearance of your muscles are predetermined by genetics, along with factors such as gender, stature, body composition and fat storage, which give some individuals a more “defined” appearance.

That doesn’t mean we can’t change our body’s appearance — but the body doesn’t know how to “tone.” When a muscle is asked to work at a higher intensity, it will build.

So why be concerned about using the word “toning”? Because it leads to an underlying belief that we can “spot reduce.” The only way to see muscle definition is to exercise, including resistance training to develop strong muscles, and to reduce body fat so that you can see the muscle.

If you are eating a healthy diet and you are burning more calories than you are taking in, your body will reduce its stored fat — from wherever the body decides to take it and not necessarily the area you are targeting.

So, let go of the idea that women tone and men build. Instead, focus on the whole body and on gaining muscle strength through resistance training, cardiovascular activity and a healthy, balanced diet.

Helen Vanderburg is a fitness trainer and international corporate wellness speaker: heavensfitness.com.

Article source: http://www.montrealgazette.com/health/Toning+workout+misnomer/5562092/story.html

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Do special diets really give athletes a sporting edge?

December 13th, 2011 / tags:, , , , , , / categories: Uncategorized /

If a gluten-free diet can help propel an athlete to the top of his or her sport, does that mean it’s for you? What about dairy-free or vegan eating?

Gluten-free diets

A rapidly growing trend, glutenfree eating has also become popular for elite athletes, counting the likes of world No. 1 tennis player Novak Djokovic among its followers.

New research has demonstrated gluten can be an issue not only for those with full-blown celiac disease, an autoimmune disorder that causes damage to the small intestine, but also for another subset of the population who have a less severe, but still clinically significant sensitivity to gluten. These individuals can experience bloating, fatigue, headaches and other digestive ailments when they consume gluten, a protein found in wheat, barley and rye.

The problem, however, is that while celiac disease can be diagnosed through blood tests and small bowel biopsy, there is no agreed-upon diagnostic tool for gluten sensitivity, aside from trial and-error.

So, for all the trouble it can be to follow a gluten-or wheat-free diet, what is the benefit for an athlete? Those who are genuinely sensitive to gluten may find improvements in the health of their skin and digestive health, and many report less tangible changes to energy and mental clarity that could be placebo effects. In terms of athletic performance, there is no evidence to suggest a gluten-free diet will make you faster or more efficient in your training or competition; in fact, at least one study showed that taking wheat gluten after a race actually improved recovery in a group of runners.

Dairy-free diets

Dairy-free diets are on the rise, often partnered with a gluten-free diet. But will putting the kibosh on the cow give you a performance edge? Once again, that depends. While dairy is, without a doubt, a source of nutritional controversy, when it comes to sport, there is convincing evidence it can provide an edge. Whey protein, a component of the total protein in milk products, is particularly important for muscle recovery, especially when taken in the first 30 minutes after a workout. The crucial nutrient appears to be leucine, an amino acid found plentifully in milk that triggers an anabolic (muscle-building) state. More efficient than casein (another milk protein), or vegetable protein sources like soy or peanut butter, consuming milk protein in recovery seems to be particularly helpful for athletes training on backto-back days, or twice in the same day. Calcium in milk also contributes to bone growth and strength.

Vegan diets

A growing number of athletes, including former hockey enforcer Georges Laraque, are going vegan, which means they avoid all animal products and by-products in their diet.

For female vegan athletes, iron deficiency can be an issue: iron is better absorbed in the heme form from animals than the non-heme form from plants, and females of child-bearing age have particularly high iron needs. Since iron also plays a crucial role in endurance, vegan athletes, and women in particular, should be mindful of their iron status.

Article source: http://www.montrealgazette.com/health/special+diets+really+give+athletes+sporting+edge/5562359/story.html

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Choosing free weights or exercise machines

December 12th, 2011 / tags:, , , , , , / categories: Uncategorized /

This is a weighty question, and not easily answered. In fact, fitness professionals have debated the merits of free weights compared with machine weights for years.

Looking at resistance training from a broad perspective, all forms of strength training are good and an essential part of a fitness program at any age.

However, you will find that most personal trainers have a preference and can give you reasons why one may be better than the other.

First, let’s clarify what the fitness industry refers to as a free weight or a machine.

A free weight can be classified as any object or device that can be moved freely in threedimensional space. Some of the more common free weights are: dumbbells, barbells, adjustable pulley or cables systems, body weight equipment such as chin up bars, TRX and GRAVITY, and weighted resistance equipment such as medicine balls, kettle bells and resistance tubing.

An exercise machine, on the other hand, does not move in three-dimensional space and is usually only capable of moving in two dimensions. The equipment is designed to target and isolate a specific muscle group.

To understand the benefits of each of these techniques for strength training, let’s look at the purpose of the training program.

Is the focus of training functional or structural – or a little of both? Structural training refers to changing the body’s structure; for example, adding muscle mass.

Functional training refers to changes that increase your ability to move with greater strength, stability, balance, speed and coordination.

For example, a bodybuilder may be more interested in structural goals such as building muscle mass and losing body fat. In this case, machine weights allow for much heavier loads, as the machine supports the body while pushing the resistance. Heavier resistance, along with many other training factors, will lead to hypertrophy (increase in size) of the muscle.

On the other hand, functional training philosophy refers to the ability to resist, stabilize and coordinate movement to increase the function of the human body.

For example, a sprinter, whose main concern is to improve a specific function such as running faster rather than increasing muscle size, will benefit from a functional training program.

This doesn’t mean that each athlete wouldn’t benefit from structural or functional training, but the priority for training will tend toward one or the other.

Both free weights and machine weights have a place in a resistance training program based on a number of factors, including but not limited to experience, skill level, injury, logistics, training environment and goals.

Free weights

Free weight training requires the body to recruit more muscle groups to move and stabilize the resistance against gravity than machines, which tend to isolate specific muscles.

Free weights are versatile, as they allow for more variations in range of motion and compound movement patterns, such as a squat with an overhead press. In fact, you can perform a complete strength training routine with a few dumbbells and a little imagination. As well, they are considerably less expensive than most of the machines on the market.

However, free weights require more skill.

Machine weights

Machine weights are easy to use. Their design limits range of motion and the stability required to perform the exercise. Therefore they may be a better choice for beginner and novice lifters.

Machine weights are often used in rehabilitation to provide more controlled motion and specifically isolate certain muscle groups. Machines also allow you to easily track progress and provide objective feedback.

The most important component in any strength training program is safety. If you are new to strength training or if you are working out alone, machines may be the better bet.

Which is best?

An ideal training program will incorporate both free weights and machines. To get the most from both muscle strength gains and joint stability, you can focus on free weights for some exercises and machines for others. The percentage of free weight training versus machines is not an easy equation and requires a skilled trainer to determine, based on your goals and desired outcomes.

Helen Vanderburg, owner of Heavens Elevated Fitness and Yoga, is a renowned fitness trainer and interational corporate wellness speaker: heavensfitness.com; 403-263-3113.

Article source: http://www.montrealgazette.com/health/Choosing+free+weights+exercise+machines/5580395/story.html

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