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Bar Bell Training is Strength Training

by Emma Fogt

I have come to like exercise. In particular getting to exercise classes helps me to forget my worries and responsibilities -for a period of time. When I am in class , begin to replace the world’s demands on my shoulders with a barbell if it’s body pump or

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my knees if it is crow position at yoga! But is my exercise regime enough?

In this last week’s NYT Sunday May 25, Daniel Duane wrote about the Fitness

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and he went on a quest to find out what exercise regimes work best.

From wobble boards, inflatable balls for core and balance to P90X for muscle adaptation. He ended up trying a pretty simple routine, sans gym, sans fancy equipment- just himself and some weights.

The author tried 3 workouts a week just to strength train based on a book called Starting Strength: Basic Barbell Training.” This included the following 5 old fashioned lifts into 2 workouts a week: A and B.

WORKOUT A: Squat 3 sets of 5 reps, Dead lift 1 set of 5 reps, Military press 3 sets of 5 reps.

WORKOUT B: Squat 3 sets of 5 reps, Power clean 5 sets of 3 reps, Bench press 3 sets of 5 reps.

For a year Duane added on little more weight but kept the routines consistent.

This advice is backed up by the owner of my gym Roger Schwab at ‘Mainline health & Fitness”,

Goals in your strength workouts should be to be progressive and use perfect form. In practice this means increase resistance whenever your repetition goal is reached. If 10 reps is your goal, and you achieve it, always increase resistance moderately the next workout. In practice, take approximately 4 seconds to lift the resistance, a 1-2 second hold in the contracted position and 4 seconds lowering the resistance. I strongly recommend one set of approximately 10 repetitions to muscular failure, which is the inability to perform another repetition in perfect form. If you are using 2-3 sets per exercise and are still increasing strength, continue.

Both Schwab and Duane agree that exercise results progress

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over time and with consistency. The human body is an ADAPTATION Machine. It will respond to a little harder work each

time. Known as the PROGRESSIVE OVERLOAD PRINCIPLE. Small steady increases in weight for weight training really speaks to the quality of the work –not

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the quantity. Even if we want fun or the latest technology – some-times its just back to basics which works best!

Our Inactive Lifestyle Is A Killer!

Think about it…how payday loans without a checking account much do we really move in a day? Are you sitting as you read this right now? I know that getting one hour of time payday loans online for exercise each day is a huge challenge. What used to be walking to work, communicating face to face, or physically even having to show up is now just a click away. It takes a conscious effort and major planning these days to avoid Sedentarism. Think about it, the typical American now drives to work, sits eight hours at a desk, drives home to eat, and then sits payday loans las vegas and watches television to relax. That’s a lot of sitting around.

So what’s the big deal? Being sedentary may decrease your lifespan, increases risk of obesity , heart disease, high blood pressure, cancers and payday loans dallas tx diabetes. The numbers show the facts…

Sedentarism causes 1.9 million deaths each year around the globe.

In the United States, physical inactivity together with obesity comprised 9.4 percent of the national health expenditure (US$94 billion) in 1995. (1)

So what is the solution for those of us chained to our desks day in and day out? How can we get the recommended 60 minutes a day of moderate-intensity exercise, such as brisk walking, and make time to add exercise into the work day?


  • Always take the stairs at the office or when out and about.
  • Walk during payday loans no credit check your lunch break and why not include a business meeting with that walk.
  • Take a business call walking around instead payday the heist of sitting at the desk.
  • Find active ways to unwind in the evening instead of sitting in front of the TV.
  • Make activity one of your top three priorities for online payday loans direct lenders the day.
  • If payday loan companies you are goal oriented and data driven, purchase an activity monitor like the BodyMedia FIT to track sleep, calories and even exercise patterns.
  • Move to increase your payday 3 circulation and relieve spinal pressure every 30 minutes. Get up from that desk 16 x/day!

Ref: 1. Sedentarism Rises, Becomes Global Health Hazard

by Ilkka Vuori, M.D., Ph.D., Temporary Physical Activity Expert, World Health Organization (Geneva), Tampere, Finland



Calling all's time to get fit!


How do you get Fit?

This week is National Women’s Health and Fitness Week, which focuses attention on the importance of natural viagra regular physical activity and health awareness for women across all ages.

The goal of the health promotion event is to encourage women to take control of their health, to learn the facts they need to make smart health choices, and to make time for regular physical activity.

Great reminder to ask yourself, where are you with your own fitness routine? Is it even a routine or more of

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a haphazard, fit-it-in cialis en diabetes when you can type of a fitness plan? If you are part of the latter group, think about how you feel after exercising? Good stuff, right? So, why don’t
women make it more of a priority? Why do we struggle to make time for cialis-canadapharmacy something that makes us feel good? Loaded questions, but worth thinking about. Sometimes, we need to find the right activity that fits our interests and schedule, but with new fitness classes with crazy names coming out

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every month, many options are out there. Or we need to find someone to hold us accountable. Grab a friend, catch up on
your gossip, and burn some calories together. Do we have legitimate excuses or do we need to, dare I say, ‘Just Do It’?

E-women Action Steps:

  • If you are currently exercising, up the ante
    and add some variety into your routine. Your
    body naturally adapts to doing the same class or workout. You end up burning fewer calories and using
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  • Create a personal goal around your fitness. Whether it’s small or big, make it
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(Take a look at our cheap p force fort cost online twitter feed (@ewomenwellness) to see what Emma and I are committing to for National Women’s Health and Fitness Week!)