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Diet+Exercise=Weight Loss

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Diet + Exercise = Weight Loss

Can you loose weight by exercise alone without modifying your diet?

My past experience has shown that it is possible but only to a limited degree.

If a person has had a relatively inactive lifestyle, beginning a low to moderately intense exercise program may produce some weight loss without diet modification. The response to a consistently practiced exercise routine may stimulate the individual to become more active in general and create a situation where a modest difference between calories burned and taken in is created. A slight weight loss can occur without the trainee really making a conscious effort to regulate his diet.

However, diet combined with consistent exercise at a low to moderate level potentially can produce dynamic results in weight loss. Diet in the context of discussing weight loss refers to regulating food composition and limiting the amount of food intake. The proper mix of the type and amount of foods consumed, combined with a consistent exercise plan can help lead to significant weight loss and better health.

Contact For More Information

Sports and Fitness Training 1251 73rd Street Suite A Windsor Heights, Ia. 50311
(515) 321 3032 e-mail lhamill27@aol.com
Ray Hamill, NSCA-CPT
National Strength and Conditioning Association - Certified Personal Trainer
Also See Sports and Fitness Page
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Sports & Fitness Training
Athletic Training- - - Fitness Programs
Programs individually designed and supervised
Develop and maintain fitness with a personalized training program
Boost your metabolism - reshape - loose inches - increase muscle mass and tone - improve bone density

Circuit Training for Muscle Tone Strength Endurance and Aerobic Conditioning

For general fitness, which involves conditioning (muscle tone and strength) and endurance (both anaerobic and aerobic), one of the best types of training is circuit training. This form of training involves performing a mix of upper and lower body exercises consecutively, for 10 to 20 repetitions, with little rest between each movement. The group of exercises can be repeated two or three times. A full workout consisting of two or three rounds of exercises will take 35 to 45 minutes. A low to moderate amount of resistance is used and a variety of equipment including free weights, machines, tubing and balance balls can be employed.

For those beginning a fitness program this is one of the best places to start. Muscle tone, strength and conditioning (including core conditioning) can be developed and improved over time. Muscle mass and bone mass can be improved. And research has shown that circuit training can strengthen the heart and aid in reducing heart rate and increasing the heart's efficiency. Individual programs can be designed to emphasize the aerobic aspect of circuit training. Training modes such the stationary bike can be integrated into a circuit program to enhance the aerobic aspect.

Programs should be designed based on individual goals and capabilities. The routine should be progressive meaning the resistance and repetitions should be increased but varied over the course of several weeks. Stretching movements can be incorporated near the end of the routine to address the flexibility component of a sound fitness program. Circuit training can be practiced twice weekly to be effective with two to three days of rest between workouts.

A twice a week program coupled with additional aerobic training during the week can be very positive from the standpoint of both conditioning and endurance.

Contact For More Information

Sports and Fitness Training 1251 73rd Street Suite C Windsor Heights, Ia. 50311

(515) 321-3032 e-mail lhamill27@aol.com

Ray Hamill, NSCA-CPT

National Strength and Conditioning Association - Certified Personal Trainer
Also See Sports and Fitness Page

 


Metabolic Circuit Training

As outlined in the above discussion, Circuit Training is one of the most effective ways to address both muscle conditioning and general endurance within a training session.

In addition to raising the metabolism during training, the rate of ones resting metabolism (the rate at which calories are consumed at rest) will also increase. This effect can be sustained if a Circuit Training program with emphasis on resistance work is coupled with additional aerobic training and practiced consistently.



Join Ray Hamill-CPT at Sports and Fitness Training on Saturday
October 26, 2013 12:30PM-1:30PM as he outlines the basics of
Metabolic Circuit Training
Topics will include: Exercise and Equipment options as well as individual considerations regarding intensity, frequency and duration of a Metabolic Training Program.

Class $10.00


Those attending will be eligible for Fall/Winter Fitness Specials.

Contact For More Information

Sports and Fitness Training 1251 73rd Street Suite C Windsor Heights, Ia. 50324
(515) 321-3032 e-mail lhamill27@aol.com
Ray Hamill, NSCA-CPT
National Strength and Conditioning Association - Certified Personal Trainer
Also See Sports and Fitness Page
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Diet & Metabolic Circuit Training

Diets designed to support fat burning have been combined with metabolic circuit training programs to enhance weight loss. Along with calorie reduction, these diets often feature a reduced percentage of carbohydrates. Carbohydrate reduction is also often a feature of diets for people with blood sugar problems. If the exercise routine is intense, an adequate amount of carbohydrates should be taken in so the trainee has enough energy. Reduced carbohydrate diets can be effective both in weight loss and helping to control blood sugar levels, but can be carried to the extreme where fat is relied on too much for energy needs. Protein supplementation for muscle maintenance also needs to be considered both pre and post workout. Again workout intensity is a key factor.



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Benefit from Movement Through Resistance Training

Resistance training is a great way to improve strength and power. These are important factors for enhancing athletic performance and also for maintenance of bone and muscle mass. But resistance training is also an effective way to increase the circulation of blood throughout the muscles as well as boosting the body's metabolism. Those who suffer with fibromyalgia or Type II diabetes offer two examples of physical conditions that are aided by resistance training in terms of movement.

For those with the fibromyalgia syndrome regular musculo-skeletal movement in any form is important in dealing with symptoms of joint and muscle pain. Stimulating the circulation of blood helps carry nutrients to and take away wastes from muscle tissue. Resistance training, along with stretching and aerobics, can enhance range of motion, stretch tight muscles as well as stimulate the circulation of blood. These activities should be selected carefully (advice from a physician is a good idea), with the individual's physical condition and capabilities as a guide. However it has been shown that movement and movement through exercise can help alleviate the pain of fibromyalgia.

For those suffering from Type II diabetes, a resistance-training program can aid in increasing insulin sensitivity and glycogen storage because it creates an environment within the body of working muscles in need of energy that over time will increase in size. Quite often high blood pressure accompanies Type II diabetes. For those with both conditions care should be taken not to strain while training and training should be done with special attention paid to keeping heart rate within safe boundaries. To help determine these limits a physician should be consulted.

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Exercise & Diabetes Type II

An exercise program that is carefully planned and monitored can be an effective tool to help deal with diabetes.

Routines consisting of aerobics and resistance training have been shown to reduce blood sugar levels. A basic routine would include a light five minute warm up, followed by fifteen to twenty minutes of resistance training, using a combination of exercises mixing upper body, pushing and pulling movements with lower body exercises. These are done with light to moderate resistance for 8 to 15 repetitions with little or no rest between exercises. When finished with resistance movements, follow up with ten minutes of cardio training, using, for example, a stationary bike, treadmill or elliptical. Depending on the intensity of the resistance portion of the routine, heart rate should naturally be elevated to some degree prior to cardio training. Cardio train at 65% - 75% of max heart rate. Follow the cardio with a few minutes of stretching movements for upper and lower body. The resistance/cardio combination can be performed two to three times per week with a day of rest between sessions. Additional cardio work can be done one to three more times during the week for up to 20 minutes a session. Again 65% -75% max heart rate has been shown to be an effective range. This program may seem conservative and on an individual basis can be expanded and should be varied, but it must be kept in mind that the individual should exercise consistently four or five times per week to maximize benefits. Increasing intensity too much may make it hard to perform exercise as often as necessary.

When this type of routine is combined with a diet geared toward someone that has Type II diabetes or has been determined to be pre Type II diabetic, there can be a dynamic post workout impact on lowering of blood sugar levels.

The routine outlined would be characterized as light to moderate, and in most cases could be performed with little or no restrictions by an adult up to 45 years of age that has been identified as pre-type II diabetic but otherwise is in good condition.

For those outside the perimeters mentioned, (with a physician’s input) a routine that incorporates the general theme of the one outlined can be designed. Attention has to be given to the amount of rest between exercises or sets of exercises, the amount of resistance used and the heart rate developed during exercise. A routine should be planned on an individual basis in any case and this is most important for those over 45 years of age and or with additional physical conditions.

Other physical activity such as yard work and gardening can also help bring blood sugar levels down.

Age and conditions such as high blood pressure or orthopedic concerns are examples of factors that should be taken into account when considering an exercise program or beginning new physical activities. A physician’s advice is essential.

Contact For More Information

Sports and Fitness Training 1251 73rd Street Suite A Windsor Heights, Ia. 50311

(515) 321 3032 e-mail lhamill27@aol.com

Ray Hamill, NSCA-CPT

National Strength and Conditioning Association - Certified Personal Trainer
Also See Sports and Fitness Page

 



Kettlebells

The origin of kettlebells can be traced to 19th century Russia. They were being used by professional strongmen in training and exhibitions by the early 1900's. More recently the use of kettlebells has been incorporated into the training programs of eastern European athletes. Over the last few years they have become somewhat popular in the U.S., particularly among martial arts practitioners.

Some trainees report that kettlebells have a more comfortable feel than dumbbells for some movements. This seems to be true with pressing exercises as well as certain exercises that involve pulling or swinging motions. Also, they are a very effective training tool for unilateral exercises.

Kettlebells can be included in a program that consists of a group of exercises involving a variety of equipment (i.e. barbells, machines etc.) Or, routines can be developed where they are featured as the main exercise device. A kettlebell routine can offer a simple but rigorous total body workout that strengthens and conditions both from the standpoint of the skeletal/muscular system and the cardio/respiratory system. These types of workouts can be designed to be effective for sports or fitness training.

Contact For More Information

Sports and Fitness Training 1251 73rd Street Suite A Windsor Heights, Ia. 50311
(515) 321 3032 e-mail lhamill27@aol.com
Ray Hamill, NSCA-CPT
National Strength and Conditioning Association - Certified Personal Trainer
Also See Sports and Fitness Page
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Training the Core for Better Fitness

When the word "core" is used in the context of fitness the vision of a well conditioned athlete with washboard abs occurs to some. But the "core" area of the body consists of several muscle groups that have a major role in allowing us to sit, stand and move with stability. Back, hip and abdominal muscles, particularly those deep muscles of these areas, are key components of the core, as are the muscles of the inner thigh that produce lateral or medial movement.

In many training programs, training the core area consists of some sit-ups and leg raises done as an after thought following a resistance training session. Conversely, some trainees will do many sets and repetitions of these types of exercises on an almost a daily basis. In the first instance not enough work is done, especially from the standpoint of variation. In the second case too much is done too often, at the risk of exhausting the muscle groups being worked. Just as a trainee would not normally perform an exercise for his shoulders, legs or arms for 100 repetitions, the amount of work that is performed with the muscles of the core should be reasonable.

A good program for this area should consist of a variety of exercises, performed in sets with appropriate repetitions. The program can be developed for a given length of time (12 to 15 weeks) on a two or three times a week basis with progressive levels of intensity cycled throughout the duration. Sit-ups or crunches as well as types of leg raises and back raises are part of a good core program. However exercises incorporating the use of stability balls, tubing and medicine balls can be used during different phases of a core routine. Usually these types of exercises train more than one core muscle group at a time which is an important feature since in many of our daily activities the core area functions as a unit.

(Consultation with a physician is a good first step to beginning a fitness program.)





Fitness Programs
from
Sports & Fitness Training



Contact
Ray Hamill
at
Sports & Fitness Training
515 321-3032 or e-mail lhamill27@aol.com







Gematria Supplements Available at Morning Light



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Introductory Level Resistance and Balance Ball Instruction Available

by Appointment

with
Ray Hamill NSCA-CPT

Strengthen, tone, condition and enhamce flexibility with a light routine that integrates resistance tubing and balance ball training.

Resistance tubing has been used for years by physical therapists to rehabilitate patients with musculo-skeletal injuries. Tubing is now being used both for fitness and athletic training. It provides a versatile resistance tool that can be used to duplicate many free and machine weight movements, while conforming to a person's individual range of motion.

The balance or stability ball has also been used as a rehab tool and now it is being used as a total body training device in fitness and athletic training programs. Training on the ball will not only improve balance and strengthen the major muscle groups but also develop the smaller stabilizing muscles of the body's core area - abdominal, hip and lower back regions.

Balance Ball Classes Available
Contact
Ray Hamill
at
Sports & Fitness Training
515 321-3032 or e-mail lhamill27@aol.com





See Book Reviews for information on books about Balance Balls and Tubing.

 

Nutrition and Exercise are Key Components of a Personal Wellness Program

 

Nutritional needs can be met and maintained by following a well balanced diet consisting of a variety of foods that provide an adequate amount of carbohydrates, fats, and proteins. A healthy level of fitness can be achieved and maintained by following, on a regular basis, a simple exercise plan that includes aerobics for cardiovascular conditioning, stretching for flexibility and resistance training for musculoskeletal fitness. Also, incorporating some form of meditation/relaxation into a wellness program can enhance the results.

 

In order to be Effective a Fitness Program Should be Practiced on a Consistent Basis

 

The type of exercises (i.e. jogging, walking, free weights, machines, etc.) should be chosen carefully. Over time, it is easier to maintain a fitness program if the program consists of activities that are personally enjoyable. In addition, a person's level of health/fitness, prior experience, amount of time available, and overall goals are key factors in determining not only the type of exercises but also the length and intensity of daily training sessions and the number of sessions per week. (Consultation with a physician is a good first step to beginning a fitness program.)



 

Designing a balanced fitness program is most effective if done on an individual basis.

 


For an appointment to discuss how to develop and evaluate your fitness program
Contact Ray Hamill NSCA-CPT (515) 321-3032 or
e-mail lhamill27@aol.com

Book Reviews:-
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Reversing Fibromyalgia
Dr. Joe Elrod

 

 

Reversing Fibromyalgia provides insight not only to the causes and symptoms of fibromyalgia but also discusses plans of action for dealing with the syndrome. Dr. Joe Elrod uses his expertise in exercise physiology, as well as in other areas of health, to provide various proactive approaches to nutrition, exercise and supplementation that the sufferer can incorporate into his lifestyle. These approaches can aid in reducing and reversing the debilitating effects of the fibromyalgia syndrome.

 

 


The Great Body Ball Handbook

 

 

Both The Great Body Ball Handbook and The Great Stretch Tubing Handbook are good sources of basic information, featuring many photos showing a variety of exercises and also detailing what muscles are involved in each movement. These books, by Micheal Jespersen and Andre Noel Potvin, are excellant and inexpensive reference guides.

 

The Great Stretch Tubing
Handbook

 


Ayurvedic Balancing
by
Joyce Bueker, MA

 

 

Ayurvedic Balancing combines an overview of the basic principles of the Indian holestic health form Ayurveda, with western fitness modes. Ms. Bueker shows how the implementation of this combination can help lead to a more balanced, healthy and positive lifestyle.

The Complete Athlete presents a variety of detailed material on the subjects of nutrition, natural health, exercise and athletic training. These subjects are discussed in the context of integrating each into a total plan which can be used to achieve positive results by the competitive or recreational athlete.

 


The Complete Athlete
by
John Wintterdyk PhD
Karen Jensen ND

The themes of both Ayurvedic Balancing and The Complete Athlete underscore the concept of achieving a balance in life and health by integrating various lifestyle modes into one's daily routine.



Arnie Baker, M.D.

In Bicycling Medicine, Dr. Arnie Baker provides valuable information for both the serious and casual cyclist. Topics discussed include physiology, training, nutrition, and cause, treatment, and prevention of injuries.









Dr. Kenneth Cooper

In Faith-Based Fitness, Dr. Cooper puts forth that a sustained long-term program of fitness is best achieved by applying the same inner convictions that we use to develop ourselves spiritually.

Known as the 'Father of Aerobics', Dr. Cooper discusses a faith based fitness program that includes various regimes for not only cardio-vascular fitness, but also for enhancing flexibility and strength. He shows how aerobic conditioning, flexibility and strength coupled with sound nutrition and driven by faith are the basis of a fitness program which can rebuild, maintain and enhance an individual's quality of life.











William Evans, PH.D. and Irwin H. Rosenberg, M.D.

As people grow older they become more dissimilar to those in their own age bracket. Quite often a person's age in years is not the same as the age of his or her body in terms of physical condition. This is due in part to genetics but also, in great measure, to life style.

In Biomarkers, age and the effects of exercise on the aging process are reviewed from the standpoint of studies conducted by the authors at Tufts University. Biomarkers are defined as physiological functions whose change marks aging. Lean body (muscle) mass, strength, basal metabolic rate, body fat percentage, aerobic capacity, blood pressure, insulin sensitivity, cholesterol/HDL ratio, bone density, and body temperature are identified as the important biomarkers. Specifically, the Tufts studies showed that even quite elderly and physically limited individuals could increase fitness and mobility through an exercise plan that included the anaerobic component of resistance training. With the inclusion of aggressive resistance work the muscle mass and bone mass of the subjects were increased. As these areas improved the subjects became more mobile.

The authors maintain that, while it is impossible to stop aging, the process can be slowed and entry into the 'disability zone' postponed. 'Bioaction plans', including discussions on warm-ups, stretching, frequency, duration, intensity, and strength building fundamentals are outlined.

Most importantly, Biomarkers demonstrates that with the implementation of sound nutrition and exercise plans those areas of the body represented in the biomarkers can be rebuilt and maintained. This process can begin at any age and will help increase what is termed in Biomarkers as an individuals 'health span'.





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