Fit and Well Article for February 2nd, 2003

"Dear Trish and David…

You mentioned that exercises can be designed to promote either strength, size, endurance, or shape. Exactly HOW does one accomplish this (in 500 words or less, please… I’m on the way to the donut shop!)

Dear "Great"…

Obviously, you read our column weekly, and know WHEN to eat a donut… on the way to the gym! So we will get right to the point!

Skeletal muscles (the ones that keep you moving, AND looking sexy) are made up basically of TWO types of fibers. One is called "fast-twitch", and the other (bet you guessed it….) "slow-twitch". There are different combinations of these in various areas of the body.

The fast twitch fibers are the ones designed for POWER! Short duration, high intensity movements. Things like kicking the tires on a car before you buy it, or giving a great big bear hug to the aerobics instructor at the gym (OK… and LIFTING and PUSHING heavy weights, too!).

Conversely, slow-twitch are "endurance" fibers. They are vital in doing things like cycling, long-distance walking, or running away from the aerobics instructor after he slaps your face. Now that you know the difference… it empowers you to actually choose specific exercise types, patterns and sequences that will shape your, give you larger mass (in the right places), or give you greater and greater endurance!

After choosing the appropriate exercises for the objective and body parts that you want to work, you will decide on the number of SETS and REPS. This is critical, but relatively easy to determine. Here are the formulas:

Low Sets (1-2)/Low Reps(6-8)/High Resistance(GRUNT!) = Increased Mass

Moderate Sets (3)/Moderate Reps(9-12)/Moderate Resistance(Wipe my Glowing Brow!) = Increased Strength

High Sets (4-6)/High Reps(16-30)/Low Resistance(Is THIS all there is too it?) = Toning and Sculpting

This is simplistic, and in the real world of fitness (sounds like a dramatic series, doesn’t it?) we incorporate various combinations of these in order to get the desired results.

These variables, and a veritable plethora of others, totally shatter the image of the bodybuilder or fitness enthusiast being an empty-headed muscle geek. Making correct and effective choices takes a knowledge of physiology, kinestheology, psychology, nutrition, and many other disciplines (or the services of a Certified Trainer!).

Overall fitness is characterized by strength, endurance and flexibility. It is vital that your program enhances ALL of these areas. It is common to see people who are truly committed to honoring their bodies and increasing the quality of their lives make uninformed, and often self-defeating, decisions as to what to do to actually reach and maintain their fitness goals.

As is often suggested by Trish and I… get information, get support, and get fit!

The Bottom Line:

Different types and styles of exercise will give vastly different results. Make plans, and then GO FOR IT!

aerobic - Requiring oxygen. Refers to extended sustained levels of exertion during which metabolic processes that provide energy are dominated by the complete oxidation of nutrients

barbell - A straight or curved bar typically five to seven feet in length designed to have weights placed on the ends. A standard seven-foot olympic barbell weighs either 44 pounds (20 kilograms) or 45 pounds, not including collars.

bulking up - To gain size and mass, preferably (but not always) mostly or entirely muscle and other lean tissue.

circuit training - A sequence of exercises performed one after the other with little rest in between. Think of it as being somewhere in between traditional aerobics and traditional weight training.

dumbbell - A short bar with fixed or changeable weights mounted on each end with enough space in between to grip with one hand.

free weight - Equipment moved in the performance of an exercise which is simply raised and lowered as a complete unit. So called because the weight is free to move in any direction and in any manner the lifter can manage.

isometric - Not involving contraction or extension; isometric exercises are done by tightening the muscles without moving any part of the body, such as by pushing against a brick wall instead of lifting a weight

overtraining - Training beyond the body's ability to repair itself.

rep, repetition - A single complete performance of a movement, normally including both the concentric (working against resistance) and eccentric (allowing the weight to move in the direction it would if you let go) phases, so that at the end of one rep, the weight and lifter are back in the position they were in prior to the rep.

resistance training - Training with weights or other sources of resistance above and beyond the movement itself.

set - A sequence of one or more complete performances of a movement, or rep done as a unit with minimal or no pause in between. When you pick up a barbell, curl it ten times, and then put it down, that is one set of ten reps.

THE CAPITAL – What you should read (especially on Sunday) to get the best news and information on health, fitness, and quality lifestyle (did we say that?).

NO TABLE 2 FOR ARTICLE 5!

http://www.Fitness-Life.com. E Mail: OSHMAN@FITNESS-LIFE.COM.