intro and workout information

[Guest guest]

> intro and workout information

>

>

>Hi everyone!

>

>

>

>My name is Missi and I am new to this list.

heya missi, welcome to the list :-)

I have always been

>interested in whole foods and nutrition, but i only happened upon

>this list while looking for info on Sally Fallon's book. I've

>enjoyed the discussion and information so far, and maybe i can

>help with this topic of exercise. I am a personal trainer and

>while there are different ways of training, there are certainly

>some basics that you need to think about. Here is a crash course

>in weight training. I'll only hit a couple of points, if you want

>more info I can provide it for you.

thanks - your info is much appreciated.

>

>Basics.... two things that are imperative to weight lifting

>effectively are water and oxygen. Water is easy to get into your

>muscles, just drink it. Oxygen must be sent to your muscles (only

>a small amount stays in them all the time) by way of warming them

>up. The easiest way to do this is with 5-10 minutes of cardio

>activity before lifting.

do you think there's any downside to doing 20 mins cardio before lifting,

other than the fact that you might get a bit more tired than if you only did

10? i MUCH prefer putting in 20 mins cardio before i start lifting.

> what muscles you are working, you don't push and pull on the SAME

>muscle. Let's take chest and upper/middle back. Chest would be

>pectoral muscles, back would be laterals. Some other muscles come

>into play, but these are the major muscles worked. Chest is always

>a push, back is always a pull.

hmmm...my back routine was designed by my personal trainer but he didn't

incorporate any chest exercies on that day, nor at all in my overall program

that i can think of. which is something i'd like to do - i will ask him to

suggest a good chest exercise or two. right now my back day consists of lat

pull downs, seated row, 1 arm row and t-bar row. any suggestions for good

chest exercises to compliment this?

>Hope this is helpful.... looking forward to getting to know you all.

>

yep - thanks!

Suze Fisher

Lapdog Design, Inc.

Web Design & Development

http://members.bellatlantic.net/~vze3shjg

Weston A. Price Foundation Chapter Leader, Mid Coast Maine

http://www.westonaprice.org

----------------------------

“The diet-heart idea (the idea that saturated fats and cholesterol cause

heart disease) is the greatest scientific deception of our times.” --

Mann, MD, former Professor of Medicine and Biochemistry at Vanderbilt

University, Tennessee; heart disease researcher.

The International Network of Cholesterol Skeptics

<http://www.thincs.org>

----------------------------

[Guest guest]

In a message dated 3/6/04 12:42:56 PM Eastern Standard Time,

s.fisher22@... writes:

> hmmm...my back routine was designed by my personal trainer but he didn't

> incorporate any chest exercies on that day, nor at all in my overall program

> that i can think of. which is something i'd like to do - i will ask him to

> suggest a good chest exercise or two. right now my back day consists of lat

> pull downs, seated row, 1 arm row and t-bar row. any suggestions for good

> chest exercises to compliment this?

I'm not sure why it's important to do chest and back on the same day, but the

obvious answer to your question seems to be bench press.

Chris

[Guest guest]

> hmmm...my back routine was designed by my personal trainer but he didn't

> incorporate any chest exercies on that day, nor at all in my overall

program

> that i can think of. which is something i'd like to do - i will ask him to

> suggest a good chest exercise or two. right now my back day consists of

lat

> pull downs, seated row, 1 arm row and t-bar row. any suggestions for good

> chest exercises to compliment this?

>> I'm not sure why it's important to do chest and back on the same day,

but the

>> obvious answer to your question seems to be bench press. - Chris

Exercises to compliment might include dumbbell flyes, bench press, cable

crossovers and pushups (incline and decline). Here are some reasons to work

in opposition:

1. I think it's a good idea to work opposing muscle groups on the same day

so that you can work them with equal vigor. Your energy level on a given

day may not be matched on subsequent days. Those opposing groups need to be

balanced, or you'll hunch over from doing more chest than back, etc. I

think people in general avoid imbalances when they work in opposing groups.

Of course, the proper balance is something to consider as well, because it's

not always 1:1. Quadriceps to hamstrings is 1: 0.67 - hamstrings are only

2/3 as strong as quads, or that is what the " norm " or " ideal " is (especially

for injury prevention).

2. Also, the delayed onset soreness (oh, I'm going from memory here, it

might have a slightly different name) for one muscle group, say biceps, will

make it more difficult to do the opposing group, triceps, on different days.

Might as well be sore all over the arms and then rest those arms for a

couple of days . . . while you work on legs.

3. Another reason to work opposing muscle groups together concerns

concentric and eccentric contractions - I think from personal experience, I

tend to work more heartily on the " positive " and " negative " aspects of

training more heartily in opposing groups; it's natural.

4. Now finally, I will bring up injury potential. When working any of the

largest muscle groups, especially those of the front and back of the torso,

and the quadriceps, hip flexors/hamstrings, hip extensors (glutes), you can

help prevent injuries by working these groups concurrently. This is

especially true with the lower back and abdominals. So if you're doing

spinal hyperextension, you really aught to do spinal flexion on the same day

so that you have muscular balance. BTW, weak abdominals are the #1 cause of

low back pain, tight hamstrings are the #2 reason. (at least this was the

case when I was a personal trainer and I doubt this has changed)

Now, if you are a big time body builder who has been training for ages,

these guidelines aren't as necessary, as the body has much more support and

stability than a beginner. One other thing to consider: How does your

trainer look? Does s/he look balanced in their musculature? If not, they

may tend to lead you to the same imbalances. So much to consider!

Deanna

[Guest guest]

> RE: intro and workout information

>

>hmmm...my back routine was designed by my personal trainer but he didn't

>incorporate any chest exercies on that day, nor at all in my

>overall program

>that i can think of. which is something i'd like to do - i will ask him to

>suggest a good chest exercise or two. right now my back day consists of lat

>pull downs, seated row, 1 arm row and t-bar row. any suggestions for good

>chest exercises to compliment this?

>

>

>

>Hmmm, are you sure there aren't any chest? That would be very odd.

>Even an inexperienced trainer would have this basic knowledge. Can

>you give me a run down on your entire routine and then I can give

>you pointers? I'd rather see what you are doing in order to help

>you as best I can. Please include the details of the program in

>it's entirety, that's the only way I can make sure I am not giving

>you inaccurate information.

Hi Missi,

Thanks :-)

My routine was originally designed by my personal trainer. But being

incorigably unable to follow instructions, I've modified it a bit.

DAY 1 (LEGS):

smith squats

deadlift (w/dumbells)

glute and/or hip exercises on a machine

glute ham raises (well, not exactly - it's a pilates exercise I saw in a

magazine that helped halle berry develop a kickass butt ;-)

DAY 2 (BACK):

latt pull down

T-bar row

seated row

1 arm row (optional)

back extensions (this hurts my legs, just behind my knees, so I don't do

very many reps)

DAY3 (ARMS):

dumbell military press

bench press

dumbell flyes

pull-ups (sometimes)

OPTIONAL (THINGS i DO HERE AND THERE DEPENDING ON ENERGY/INTEREST LEVEL):

leg raises

sit ups

knee extensions (sometime right before the smith squat)

ball crunches

calf press

Every time I work out I start with 20 mins jogging on the treadmill.

Thanks again for your input!

Suze Fisher

Lapdog Design, Inc.

Web Design & Development

http://members.bellatlantic.net/~vze3shjg

Weston A. Price Foundation Chapter Leader, Mid Coast Maine

http://www.westonaprice.org

----------------------------

“The diet-heart idea (the idea that saturated fats and cholesterol cause

heart disease) is the greatest scientific deception of our times.” --

Mann, MD, former Professor of Medicine and Biochemistry at Vanderbilt

University, Tennessee; heart disease researcher.

The International Network of Cholesterol Skeptics

<http://www.thincs.org>

----------------------------

>