Health & Fitness: How to Gain “Healthy” Muscle Weight?

First, how much do you weigh? Is it a “healthy” BMI (Body Mass Index)?

BMI Calculator active.com

Sal: I’m 5’6″, so my ideal weight would be not more than 148 according to the calculator above. I’m currently 140lbs (10.8.18)-BMI 23, which has been my consistent weight for awhile now.

Putting on the Pounds
American Council on Exercise by American Council on Exercise
on January 29, 2009 acefitness.org
“..Nutrition Strategies

A useful rule of thumb is that to gain 1 pound of body weight per week, you should consume an additional 500 calories per day above the amount you typically consume…”

Ideal Body Fat Percentage Chart: How Lean Should You Be? builtlean.com

What Is A Healthy Body Fat Percentage For Men? (Charts & Ranges)

-Measure Tools

Fat Loss Monitor | Track BMI and Body Fat … – Omron Healthcare omronhealthcare.com

Health-Fitness: Do you know your “body fat” (compostion)? w/HealthFitnessLifeGuy

OMRON fat loss monitor HBF – 306C – OVERVIEW

What’s a Healthy BMI in Adults? Here’s Everything You Need to Know everydayhealth.com
“.. less than 18.5 = underweight
18.5–24.9 = normal weight
25–29.9 = overweight
30 or higher = obese..”

*more Health & Fitness: Trying to lose weight? goodnewshealthandfitness.wordpress.com


BMI Calculator for Men & Women: Calculate Your Body Mass Index webmd.com

Smart BMI Calculator smartbmicalculator.com

Fitness

Gain 10 Pounds of Muscle in 4 Weeks muscleandfitness.com

How To Gain Weight And Build Muscle Mass Fast And Naturally

Both Fitness & Health

Top 10 Workout Tips | Muscle Building & Body Fat Burning Advice

Sal: I spread my workout routine throughout the week. For example:

Mondays: Upper Body-Chest & Back
Tuesdays: Lower Body-Carido & Legs
Wednesdays: Upper Body-Triceps & Back
Thursdays: Lower Body-Carido & Legs
Fridays: Upper Body- Arms & Shoulders
Saturdays: Core Focus

However, Monday-Saturday: I start my morning doing 3 types of push-ups and numerous core exercises. I do various core exercises throughout week as I mix it in between my sets M-F.

6 Tips To Gain Muscle Mass Naturally – YouTube

-Skinny?

How to Gain Weight Naturally if You’re Skinny | Build Muscle For Skinny Guys – Weight Gain Tips Men

How to Gain Weight : The three ingredients to go from skinny to muscular are nutrition, training and consistency. Here are the most important tips to gain weight for skinny hardgainers and ectomorphs… Eat More. Eat more calories than your body burns. How much depends on your metabolism and activity levels. But if you’re not gaining weight, you’re not eating enough. Eat More Meals. Small meals are easier to eat than big ones. They don’t make you feel stuffed. Wake up earlier, eat breakfast, and then eat 3-4 more meals a day. Eat Caloric Dense Foods. Food high in carbs and/or fats has more calories per serving. It takes less eating to create a caloric surplus. Bulk on pasta, dried fruits, nuts, etc. Eat More Protein. Your muscles need protein to recover from your workouts and grow bigger. Eat a whole source of protein with each meal – meat, chicken, fish, eggs, etc Go Liquid. Blended food digests more easily than solid food. Make weight gainer shakes by mixing oats, milk, banana, peanut butter and whey protein in your blender. Track Calories. Skinny guys over-estimate how much they eat. They think they eat a lot but they don’t. Track your calorie intake to make sure you’re eating enough to gain weight. Lift Heavy. Stop wasting time with curls and flies. Do free weight, compounds like Squats and Deadlifts instead. They trigger more strength and muscle gains to gain weight. Be Consistent. If you eat a lot today but little the rest of the week, you won’t gain weight. You must consistently eat more than you burn to increase your body-weight. Weight Goals for Men How much weight do you have to gain to stop looking skinny? A simple rule is to take your height in centimeter, substract 100, and that’s your goal weight in kg. Anything less you’ll always look skinny. Here’s a table with minimum goal weights for skinny guys, and maximum muscular weights.

Health-Nutrition

7 Fundamentals of Eating for Muscle Growth | Mass Class
https://youtu.be/C1s_2au4qcM
“Bodybuilding.com
Published on Jul 13, 2016
I want people to be more educated about what they eat. It’s a major part of why I became a professor and researcher: to share the latest insights that science has to offer about how to eat to build muscle, get shredded, and built your best physique.
..

| 7 Fundamentals of Eating for Muscle Growth | 1. Perfecting Your Protein (00:37) 2. Timing Your Meals (01:32) 3. Choosing Protein Sources (03:10) 4. Selecting Smart Carbs (04:48) 5. Solving The Sodium Dilemma (07:19) 6. Knowing When to Cheat (08:39) 7. Avoiding Dietary Pitfalls (09:14)..

Sal: 3-I take various whey protein powder supplements after each workout. In fact, I try to change the brand each time I finish one container to bring that variety and so my muscles won’t be so used to the “same” one. I take the powder (5 mg) mix with goat milk powder in a container to shake it ONLY after my leg workouts. I get my protein sources from other areas (e.g. greek yogurt , protein bar (variety depending on what’s on sale), etc..) as post-workout snack within 30 minutes. During this time, I can try to make my meal (depending on the day and time I workout). For example, during supper-I would cook chicken (no hormones), turkey, salmon, or tuna.

Sal: In regarding the health area, I take various vitamins throughout the day..

AM-Vitamin C
Noon-Vitamin D with Magnesium
Evening-Fish Oil

I try other various vitamins- supplements throughout the week.

Mass-Gaining Meal Plan | Muscle & Fitness muscleandfitness.com
“..Below are two sample mass-gaining meal plans for a 180–200-pound male, courtesy of Liz Jackson, owner of Jackson Nutrition (@broccolifit)…”

10 BEST Foods To Add MUSCLE Mass FAST!

Oats 101: Nutrition Facts and Health Benefits healthline.com
“..Phytic Acid: Most abundant in the bran, phytic acid is an antioxidant that can impair the absorption of minerals, such as iron and zinc (12, 38)…”

Top 10 Foods to Build Muscle – Nutrition Natural Way – YouTube

-Quinoa

Sal: I usually like making a cup of this and eating 1/4 with each meal

-Organic Peanut Butter

Sal: I prefer having a peanut butter “wrap” (instead of bread, I used taco/burrito wraps)

The 18 Best Healthy Foods to Gain Weight Fast healthline.com
“..Here are 18 of the best foods to help you gain weight or add muscle, the healthy way.

..2. Milk

Milk has been used as a weight gainer or muscle builder for decades (1).

It provides a good balance of proteins, carbs and fats and is a good source of calcium, as well as other vitamins and minerals (2).

For those trying to add more muscle, milk is an excellent protein source that provides both casein and whey proteins. Research has even shown it can help you add muscle when combined with weight lifting (3, 4).

Additionally, studies have found that milk, or whey and casein combined, can lead to greater mass gain than other protein sources (4, 5).

Try drinking around one or two glasses as a snack, with a meal, or before and after a workout if you are training…

6. Potatoes and Starches

Potatoes and other starchy foods are a very easy and cost-effective way to add in extra calories.

Try to choose one of these healthy sources of starchy carbs:

Quinoa
Oats
Corn
Buckwheat
Potatoes and sweet potatoes…

Sal: I fry these in olive oil almost after every upper body workkouts! It’s a great pre-snack while making /cooking supper!

” Squash
Winter root vegetables
Beans and legumes…

7. Salmon and Oily Fish

Like red meat, salmon and oily fish are excellent sources of protein and important healthy fats…

8. Protein Supplements

Taking protein supplements is a common strategy for athletes and bodybuilders who want to gain weight.

Whey protein supplements and mass gainers can be a very easy and cost-effective strategy to gain weight, especially when combined with strength training (18, 19).

Some people think whey protein is unhealthy or unnatural, but this isn’t the case. Whey protein is made from dairy and has been shown to improve markers of health and reduce disease risk (20, 21, 22).

It may be even more important if you’re also training since your daily protein requirements increase..

*see Health & Fitness: Ergogenic Aids & Energy Enhancing Supplements goodnewshealthandfitness.wordpress.com

Females

How to Gain Weight the Healthy Way – Building Curves … – YouTube

#healthfitnesslifeguy
https://www.instagram.com/healthfitnesslifeguy/

Good News Health
https://www.facebook.com/groups/479920498739082/

Good News Fitness
https://www.facebook.com/groups/200881643388248/

“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

Health & Fitness: Lifestyle Tips for Adolescents -Teen-Youth Generation

Challenges

Adolescence: Preparing for Lifelong Health and Wellness – YouTube

Published on Aug 21, 2015


Adolescence is a critical stage of development during which physical, intellectual, emotional, and psychological changes occur. While adolescence is a relatively healthy period of life, adolescents begin to make lifestyle choices and establish behaviors that affect both their current and future health. During this transition from childhood to adulthood, serious health and safety issues such as motor vehicle crashes, violence, substance use, and risky sexual behaviors can adversely affect adolescents and young adults. Parents have an important role in helping their adolescents stay healthy, but there are other influences on the choices adolescents make. Of the 42 million U.S. adolescents, age 10-19 years, 91% are enrolled in school, making schools and academic institutions an ideal place to foster lifelong healthy behaviors. Other community level interventions can also make the healthy choice the easy choice.

-Africa

The Most Common Problems Teenagers Face Today
yurtopic.com 25 February 2014 | Family & Parenting modernghana.com
“..The most common problems that teenagers face today include:
Self-Esteem and Body Image
Stress
Bullying
Depression
Cyber Addiction
Drinking and Smoking
Teen Pregnancy
Underage Sex
Child Abuse
Peer-Pressure and Competition
Eating Disorders

Surprisingly, all of these problems are connected to one another, like a chain reaction. When the teens face self-esteem and body image problems, they can become frustrated, resulting in eating disorders. ..”

-Europe

Today’s youth: anxious, depressed, anti-social
Three-generation survey reveals sharp decline in teenage mental health
Madeleine Bunting Monday 13 September 2004 13.42 EDT theguardian.com
“..The mental health of teenagers has sharply declined in the last 25 years and the chances that 15-year-olds will have behavioural problems such as lying, stealing and being disobedient, have more than doubled.

The rate of emotional problems such as anxiety and depression has increased by 70% among adolescents, according to the biggest time trend study conducted in Britain. ..”

Mainstream -Current Trends

15 Most Dangerous Teen Trends Kelcie M. Posted on May 13, 2015 at 2:30pm EST parentsociety.com
“..When you’re young, you think that you’re invincible, that nothing can hurt you. This mentality is exactly why teens do so many stupid and dangerous things. Thanks to social media, young people are able to share all their stupid ideas with the world. causing the most dangerous of trends to go viral. Here are some of the most dangerous trends thus far…..”

Advertising Impact on Teens – YouTube

Social Media Technology

Facebook and Twitter ‘harm young people’s mental health’ Denis Campbell Health policy editor

Friday 19 May 2017 03.08 EDT theguardian.com

Poll of 14- to 24-year-olds shows Instagram, Facebook, Snapchat and Twitter increased feelings of inadequacy and anxiety
‘..

Instagram has the most negative impact on young people’s mental wellbeing, a survey of almost 1,500 14- to 24-year-olds found, and the health groups accused it of deepening young people’s feelings of inadequacy and anxiety.

The survey, published on Friday, concluded that Snapchat, Facebook and Twitter are also harmful. Among the five only YouTube was judged to have a positive impact…”

Negative Effects of Social Media On Adolescents – YouTube

Drugs

Effects of cannabis on the teenage brain NCPIC + Turning … – YouTube

Supplements
*see Health & Fitness: Ergogenic Aids & Energy Enhancing Supplements goodnewshealthandfitness.wordpress.com

Sports Supplements Reviewed by: Mary L. Gavin, MD kidshealth.org
“..Some over-the-counter medicines and prescription medications, including anabolic steroids, are used to enhance performance but they are not considered supplements. Although medications are FDA approved, using medicines – even over-the-counter ones – in ways other than their intended purpose puts the user at risk of serious side effects. For example, teen athletes who use medications like human growth hormone (hGH) that haven’t been prescribed for them can have problems with growth, and may develop diabetes and heart problems…”

Fitness -Active Lifestyle

Physiology
*see Fitness: Physiology of Exercise goodnewshealthandfitness.wordpress.com

-Strength Training

Strength Training – KidsHealth kidshealth.org

‘..Getting Started

If you’re a guy and you’ve started puberty, your body will have begun making the hormones necessary to help build muscle in response to weight training. If you haven’t started puberty, or you’re a girl, you’ll still be able to get stronger — you just won’t see your muscles getting much bigger.

Before you start strength training, you should be checked out by your doctor to make sure it’s safe for you to lift weights. And to reduce the risk of injury, it’s important to learn proper technique and to be adequately supervised…”

Supplements for Teens – With Lee Labrada

Labrada Nutrition
Published on May 1, 2015
“…

QUESTION: ” Lee, Both my teenage son and daughter are getting into bodybuilding. What are the best and safest supplements for teens?” ANSWER: Well Mike, as a father of three boys, I have been through the teenage years, and recognize your concerns about choosing safe supplements for your teenagers as they start weight training. My advice is to keep it as natural as possible, because safety comes first. Unfortunately there are many supplements on the market which are shady at best. Stick with the tried and true supplements which include a high quality protein supplement and a multivitamin.

Jonathan Gordillo
1 year ago
I’m 16 years old, weigh 162 and I’m tryna gain weight and muscle for football season. I go to the gym 5 times a week. Is creatine monohydrate safe and if so, how many grams a day.
2
Labrada Nutrition
1 year ago
Hey Jonathan, creatine monohydrate from Labrada Nutrition is safe to take when you’re a teenager, however we would recommend that you first understanding your total calorie intake for the day, along with the amount of protein, carbs, and fats your eating roughly per day. Our whole food nutrition is the foundation for performance, if we do not have balanced nutrition plan no supplement will help you as much as it could with a balanced diet. Hope this helps explain things, at your age you would ideally be consuming roughly 20 calories per ideal body pound per day as a growing young man. Wish you all the best with your fitness goals. “

*see Health & Fitness: Ergogenic Aids & Energy Enhancing Supplements goodnewshealthandfitness.wordpress.com

Essential Physical Fitness: What Every Teen Needs to Know – YouTube

*see Fitness: Various Resistance Training Exercises goodnewshealthandfitness.wordpress.com

Sports Endurance Workout – Stamina, Speed, and Agility … – YouTube

*see Fitness: Various Cardio Workouts goodnewshealthandfitness.wordpress.com

Teen Bodybuilding – Beginners Advice – What To Avoid – YouTube

*see Teen Bodybuilding – Beginners Advice – What To Avoid goodnewshealthandfitness.wordpress.com

Athletic Training For Beginners | Youth Sports Performance … – YouTube

*see Fitness: Various Plyometric Training Exercises goodnewshealthandfitness.wordpress.com

Youth Fitness Speed and Agility FUN – YouTube

Bone Health during Puberty Stage

Exercise and Bone Health in Children and Adolescents – YouTube
https://www.youtube.com/watch?v=OKX27_IJR9g
*see Fitness: “Safety” & Best Tips (Properly) When Running, Jogging, and/or Walking Outdoors goodnewshealthandfitness.wordpress.com

New Guidelines for Bone Health in Kids and Teens – YouTube

How Is Bone Growth Affected in Girls? | Puberty – YouTube

Recreational Sports

*see Fitness: Various kinds of Stretches goodnewshealthandfitness.wordpress.com

-Benefits

Top 10 Health Benefits of Youth Sports By Health Fitness Revolution –
June 3, 2015 .healthfitnessrevolution.com
“..It is well-known that children who participate in sports are less likely to drop out of school, and become involved in drugs and alcohol activity, while they also excel in academic performances and sociability.

Here are the Top 10 from Health Fitness Revolution and author of the book ReSYNC Your Life Samir Becic:..”

Documentary: The benefits of sports on teenagers – YouTube

-Negative Impact

Too much sport ‘may be bad for teens’ health’ Published Thursday 21 November 2013 medicalnewstoday.com
‘…However, they found that more than 14 hours appears to be detrimental to their health. ..

We found that sports practice apparently ceased to be a protective factor and became an independent risk factor for poor well-being when practicing more than twice the 7 recommended hours per week.”

The investigators note that their study highlights the importance for physicians caring for adolescents to monitor their level of sports practice and ask them about their well-being. ..

Teenage years risky for sports injuries by Cathy Johnson abc.net.au
“..And this is bad news. Not only are injured young athletes predisposed to health problems like arthritis later in life, but the experience can also lead them to drop out of sport altogether and perhaps begin the downward spiral to being a couch potato.

It’s something coaches need to recognise and they may need to reduce the volume of training for certain teens, says paediatric sports medicine specialist Dr Carolyn Broderick…”

Youth sport: positive and negative impact on young athletes Donna L Merkel Open Access J Sports Med. 2013; 4: 151–160.
Published online 2013 May 31 ncbi.nlm.nih.gov
“..The popularity of youth sports continues to rise, with an estimated 45 million child and adolescent participants in the US.1,2 Seventy-five percent of US families with school-aged children have at least one child who participates in organized sports..”

Nutrition

Healthy Eating Tips for Teens – YouTube

Healthy Eating Tips : How to Teach Teenagers to Eat Healthy – YouTube

Healthy Eating for Teenagers – YouTube

Any other exercises you suggest , recommend, etc..?

Good News Youth
https://www.facebook.com/groups/520094371373313/

Follow Us At:

#healthfitnesslifeguy

Health & Fitness: Ergogenic Aids & Energy Enhancing Supplements

ergogenic merriam-webster.com
“..enhancing physical performance

athletic use of caffeine and other ergogenic aids..”

Supplements and Ergogenic Aids for Athletes Reviewed by Sharon Denny, MS, RDN Published December 03, 2014 eatright.org
“..Dietary Supplements: Who’s Watching?

Dietary supplements are under the purview of the Food and Drug Administration (FDA) but are regulated differently than conventional foods and drugs. Manufacturers are not required to prove a supplement is safe before it is sold, or even that it works. The FDA can take action to remove or restrict the sale of a supplement only after it has been on the market and been shown to be unsafe…”

Watch Legal Ergogenic Aids – Nutritional Aids In Sport – YouTube

Ergogenic Aids – YouTube

Ergogenic Aids

Pre-Workout Energy Foods or Beverages

5 BEST Supplements To Add MUSCLE Mass FASTER!

Five Supplements for Building & Keeping Muscle 1. Whey Protein – After working out, 1 scoop + water = 12 grams of easily absorbable protien. It’s a must-have that’s super delicious and affordable. 2. Omega 3 Fish Oil – it helps your hair, skin, brain, and increases protein synthesis. It also reduces cortisol levels and aids in recovery. 3. Creatine Monohydrate – 5 grams per day to see a dramatic result. 4. Beta Alanine – it’s an amino acid and works incredibly well when combined with creatine (increase output). 5. L-glutamine – as you exercise i

B-12

What’s the Deal With Vitamin B12? By Lisa Ryan thecut.com
“..Who shouldn’t take it, though? Well, as I said, vitamin B12 is necessary for living, so it’s generally pretty safe for most people to take B12 supplements (or ingest it through their diets). But Ball cautioned that people who are on certain medications might want to check with their doctors before taking a supplement, just in case there’s any form of drug interaction. Additionally, Shapiro told me that people with blood disorders, gout, heart concerns, or high blood pressure should be cautious before taking B12 supplements — they shouldn’t necessarily avoid it all together, but they should definitely check with their doctor and be careful before taking a B12 supplement…”

Should You Take Vitamin B12 Before a Workout? By Nick English – September 1, 2017 barbend.com
‘..You probably know that the only dietary sources of Vitamin B12 are animal products or supplements, and you might have a feeling that B-vitamins are important for energy production. So, taking a shot of B12 before a workout must help you produce energy for the workout, right?

This probably isn’t the case, but there are other reasons why a B12 supplement could help a workout.
..”

Universal


*click above for more info

Universal Nutrition NOX 3™ Description vitacost.com
“..MAXIMUM NITRIC OXIDE Bodybuilding Complex NOX3: The Only Triple-Action Vasodilator
Nitric oxide. The “perpetual pump.” Cell-signaling vasodilators. You’ve heard about it, now its time to add it to your training program. What is vasodilation? In plain English, it’s when blood vessels dilate or relax. When blood vessels relax, they widen. Nitric oxide (NO) is key here. NO is an important endogenous pulmonary vasodilator. As a vasodilator, nitric oxide has the ability to increase your body’s ability to deliver blood to working muscles. More blood means more oxygen and nutrients that are being pumped into skeletal muscles. All this translates into bigger, fuller pumps and better overall gains. In fact, with NO, you can expect increased muscle size, strength, endurance, and quicker recovery times.
Unlike other formulas, which only contain arginine alphaketoglutarate and possibly arginine ketoisocaproate, NOX3 contains the powerful third ingredient, ornithine alphaketoglutarate. Only NOX3 has arginine AKG, arginine KIC and ornithine AKG. With this triple potency formula, only NOX3 can also decrease muscle catabolism and potentiate growth function through the powerful ornithine-arginine combination. NOX3 is a supercharged nitric oxide supplement which you should have in your arsenal…”


L-Arginine Benefits & Side Effects in Depth – YouTube
Video for arginine alphaketoglutarate what is muscle building youtube.com
▶ 6:07

SUGARS
*see Health: Alternatives to “processed” sugar for your “sweet tooth”? goodnewshealthandfitness.wordpress.com

Ribose

Sal: I take 5mg of this prior to my workouts as an “energy” enhancer. I put it in a cup of water.

Increase Strength and Stamina with D-Ribose: Thomas DeLauer

5mg dose

Sal: I take d-ribose before my workouts regularly and have seen a lot of health benefits. I was diagnosed borderline Pre-diabetic years ago as I was eating a lot of “unhealthy” sugar foods (e.g. sugar colorful breakfast cereals) as #preworkout snack to get energy. I wished I learned this long time ago!

Who Should Take D Ribose – How to Make My Workout More Fun

The Miracle Sugar of Life for Fibromyalgia, Chronic Fatigue Syndrome, Heart Pathologies- Dr. Mandell

Testosterone Boosters

Protein

*see Health: Nutrition-Macronutrients & Health: When is “too much” Protein in your diet “too much”? goodnewshealthandfitness.wordpress.com

Protein vs Amino Acids – YouTube

What Do Amino Acid Supplements Do For You? – YouTube

Calculate Your Recommended Protein Intake Contributing Writer December 15, 2017 • 3 min read bodybuilding.com
“..The amount of protein you need depends on your weight, goals, and lifestyle. The daily minimum recommended by the National Institutes of Health is 0.36 grams per pound for a sedentary person.[1] However, if you do intense workouts or have a physically demanding job, you’ll need more.[2] While the average healthy diet provides enough protein for most people, it may benefit you to bump up your intake if you exercise to build muscle or lose fat, either from dietary protein or supplements…”
#sal (135lbs on 2.17.18 =202 g)

How Much Protein You Should Eat to Build Muscle By Michael Matthews muscleforlife.com
“..“Gym lore” can actually lend some insight here, and it agrees with the above findings.

1 gram of protein per pound of body weight (2.2 g/kg of BW) per day has been a bodybuilding rule of thumb for decades.
Higher levels of protein intake, usually in the range of 1.2 – 1.5 grams per pound of body weight (2.6 – 3.3 g/kg BW) per day, are commonly recommended when “cutting” to lose fat. .”

Hydrolysates

What Are BCAA’s And How Do They Work? – YouTube

BCAAs: The Many Benefits Of Branched-Chain Amino Acid Supplements
Layne Norton, PhD August 21, 2017 bodybuilding.com
‘…While BCAA supplementation may be useful for gaining mass, I believe BCAAs are especially helpful for maintaining muscle mass while on a calorie-deficit diet. They’re particularly useful for bodybuilding competitors who take their physiques to the lean extreme.

Although dieting down makes you look awesome onstage, on the beach, and to your friends of the opposite sex, it can also take a chunk out of your muscle mass…”

1. Whey

Whey Protein Types: Concentrate, Isolate, Hydrolysate

2. Casein
<p.
5 BEST Casein Protein Powders 2017, What is Casein … – YouTube

CASEIN PROTEIN NECESSARY TO BUILD MUSCLE?

b.

The Benefits Of Glutamine! Contributing Writer September 15, 2017 bodybuilding.com
“..Studies have shown that L-Glutamine supplementation can minimize breakdown of muscle and improve protein metabolism. Find out everything you need to know about glutamine and how it can help you!

Glutamine is the most common amino acid found in your muscles – over 61% of skeletal muscle is Glutamine. Glutamine consists of 19% nitrogen, making it the primary transporter of nitrogen into your muscle cells.

During intense training, Glutamine levels are greatly depleted in your body, which decreases strength, stamina and recovery. It could take up to 6 days for Glutamine levels to return to normal – and Glutamine plays a key role in protein synthesis. Studies have shown that L-Glutamine supplementation can minimize breakdown of muscle and improve protein metabolism.
..”

Pros & Cons

BCAAs | Benefits? Side Effects? When to take? Dosage? myprotein.com
“..BCAAs are considered the perfect supplement for people looking to put on mass, but more so people who are looking to cut down and shred some body fat whilst maintaining as much muscle as possible…”
What are the pros and cons of protein powder for bodybuilding? quora.com

BCAA Side Effects Dangers You Should Be Aware Of! – YouTube
https://www.youtube.com/watch?v=Usm-bKcldj4
“..One of the largest dangers has to do with negative interactions between supplements and prescription drugs. This is why if you’re taking any prescription drug it best to let a qualified physician know what you’re doing. They probably will not object to it, but it’s best to be safe. Pregnant or breastfeeding women should not take this supplement. Not enough is known about these amino acids when it comes to interacting with a developing human being. Of course one supplement a pregnant woman really should take is a multivitamin. ..”

-Human Hair

True fact: A common ingredient in commercial breads is derived from human hair harvested in China Thursday, June 16, 2011 by Mike Adams, the Health Ranger naturalnews.com
“..(NaturalNews) If you read the ingredients label on a loaf of bread, you will usually find an ingredient listed there as L-cysteine. This is a non-essential amino acid added to many baked goods as a dough conditioner in order to speed industrial processing. It’s usually not added directly to flour intended for home use, but you’ll find it throughout commercial breads such as pizza dough, bread rolls and pastries…

Most of the hair used to make L-cysteine is gathered from the floors of barbershops and hair salons in China, by the way…”

Protein Shakes Contain L-Cysteine Derived From Human Hair …

How Do They Make L Cysteine? – YouTube

L – Cysteine In Your Bread – Bakeries Use Human Hair … – YouTube

10 gross ingredients you didn’t know were in your food theguardian.com

‘..Human hair

Amino acids are your body’s building blocks, and while they can be good for your health, not all amino acids are created equal. L-Cysteine – an amino acid used to prolong shelf-life in products such as commercial bread – can be found in duck and chicken feathers and cow horns, but most that’s used in food comes from human hair. It has been reported that most of the hair used to make L-Cysteine comes from China, where it’s gathered from barbershops and hair salons. You can avoid L-Cysteine by buying fresh bread from a local baker, as it is not an additive in flour. Steer clear of fast food places such as McDonald’s, Dunkin’ Donuts and Burger King too, who all use L-Cysteine as an additive…”

Beta alanine amino acid carnosine & Sodium Bicarbonate

A. Beta alanine amino acid carnosine

Beta Alanine Explained in 60 Seconds – Better Than Your … – YouTube

Carnosine & beta-Alanine – Vegan Health.org

“… Carnosine (also known as beta-alanyl-L-histidine) is a molecule made up of two amino acids, alanine and histidine. It is synthesized in animal tissues, especially muscle and brain (1), and is not contained in any plant foods. One study has shown vegetarians to have 50% or less carnosine in muscle tissue (7).

Most of the research on carnosine has been in vitro and in animal models, with a few small studies conducted in humans. Most of the research has looked at carnosine as an anti-glycation/anti-glycosylation agent and for athletic performance…

beta-Alanine

Beta-alanine is the limiting amino acid for carnosine synthesis, and beta-alanine supplements have been shown to increase muscle levels of carnosine. In fact, only beta-alanine supplements, rather than carnosine supplements, have been tested on athletic performance in human subjects… “


Beta Alanine Increases Muscle Carnosine – YouTube

Carnosine the most effective anti aging supplement – YouTube

-Pros & Cons

β-alanine: performance effects, usage and side effects bjsm.bmj.com

Sodium Bicarbonate


How To Drink Baking Soda: The Best After Workout Tonic
The Alternative Daily –

June 10, 2016 thealternativedaily.com
“..The health benefits of baking soda stem from its ability to regulate pH. When our bodies become too acidic, or too alkaline, health problems can occur. Baking soda helps to restore a healthy balance.

One very important area of life in which baking soda can greatly assist us is exercise. We all know the feeling of being utterly winded when we work out. Anyone who’s ever done high-intensity exercise knows the feeling of stiff joints, sore muscles, and lingering fatigue that this activity can bring.

The process of vigorous exercise leads to a buildup of lactic acid in our joints. While this is a natural process, it is one that can lead to that crushing fatigue, and nagging muscle pain that can knock you off of your feet. Exercising can also lead to a lowering of your body’s pH, a process called metabolic acidosis…”

Increase endurance and stamina quickly with baking soda – YouTube
https://www.youtube.com/watch?v=E0kaVQKnXmg
“ZHealthPerformance
Published on Dec 3, 2014
VIDEO HIGHLIGHTS
– 40% to 50% increases in endurance.
– One of the few things shown to actually provide results.
– Boost your energy levels for a better training session.

http://zhealtheducation.com/episode-7&#8230; “

Caffeine

The facts about caffeine and athletic performance Nancy Clark, M.S., R.D. For Active.com
“..Caffeine and performance

Caffeine is one of the best-tested ergogenic aids (substances, devices, or practices that enhance an individual’s energy use, production, or recovery) and is known to help athletes train harder and longer. Caffeine stimulates the brain and contributes to clearer thinking and greater concentration. ..”

How to Use Caffeine to Improve Your Athletic Performance
Beth Skwarecki 11/12/15 1:00pm vitals.lifehacker.com
‘..Thankfully, if you’re relying on caffeine to help you run faster in a race, you’ll still get a benefit even if it’s your hundredth day in a row of chugging coffee in the morning. But for the best results, you may want to go off caffeine for a week or more before an important race.

When the big day comes, the International Society for Sports Nutrition recommends taking a big hit of caffeine one hour before your event starts. Caffeine begins to circulate in your blood after about 15 minutes if you take it on an empty stomach, or longer (45 minutes or more) if you have it with food. (The delay is similar to what happens when you have alcohol with food.)..”

Does Coffee Enhance Athletic Performance? – YouTube

Pros and Cons of Coffee – YouTube

Caffeine – Pros and Cons – YouTube

Creatine

*see Supplements: Good and Bad of Creatine? goodnewshealthandfitness.wordpress.com

Sal: I take only 5 mg of this stuff in a cup of water, but would add a 1/2 cup of water each time I drink a 1/2 cup several times after “intense” workouts only (upper body days only). I then take a week off this stuff once a month as a “break”.

anabolic androgenic steroids

ANABOLIC-ANDROGENIC STEROIDS: Mechanism of Action and Effects on Performance Thomas D. Fahey sportsci.org
“..The research literature is divided on whether anabolic steroids enhance physical performance. Yet, almost all athletes who consume these substances acclaim their beneficial effects. Many athletes feel that they would not have been as successful without them.

There are several possible reasons for the large differences between experimental findings and empirical observations. An incredible mystique has arisen around these substances, providing fertile ground for the placebo effect. The use of anabolic steroids in the “real world” is considerably different from that in rigidly controlled, double-blind experiments (in a double blind study, neither the subject nor experimenter knows who is taking the drug). ..”

Sports Documentary Anabolic Steroids Effects – YouTube

Anabolic Androgenic Steroids: The Psychological Side Effects …

Report: Bomb Threat Suspect Cesar Sayoc Was An Aspiring Pro Wrestler October 26, 2018 mandatory.com
“…Newsweek reports that Cesar Sayoc, 56, of Aventura, Florida had ‘big dreams’ of becoming a professional wrestler. According to Sayoc’s cousin, Sayoc moonlighted as a male stripper; but that was only after steroids destroyed his professional wrestling dreams. “He took a lot of steroids, and he also danced as a male stripper. He was dancing at clubs. The kid was huge. He wanted to make it as a pro wrestler, but the steroids f***ed his head up.”..

Sayoc is currently being charged with five federal counts; including mailing illegal explosives, interstate transportation of an explosive, threats against former presidents and certain other persons, threatening interstate communications, and assaulting current and former federal officers.
…”

“>
Cortisone Shots

What Is Cortisone? arthritis-health.com
“..is a synthetic version of cortisol, a steroid produced by the body’s adrenal glands. In large quantities, cortisol suppresses the immune system’s inflammatory and allergic responses. Cortisone medications mimic the action of cortisol but tend to be more powerful.

Cortisone and cortisol are both types of glucocorticosteroids, often referred to as corticosteroids. The term “corticosteroids” is sometimes used interchangeably with the terms “cortisone” and “cortisol.” ..’

Are Cortisone Injections Good or Bad? Clinical Research … – YouTube

Dangers of cortisone and steroid injections. My research and why it might not work.

NO Supplements

Can You Build Muscle Without Supplements?

Others:

The 4-Week Plan to Break Supplement Addiction By Dr. Mike Dow doctoroz.com

Stop relying on supplements to boost your energy and immune system and power up through your diet.
“..Stay on any supplements or vitamins recommended by a health care professional for any conditions you may have. And, stay on up to about three extra supplements or vitamins which often includes a multivitamin and an omega-3. Any supplements or vitamins above and beyond that are your excess vitamins or supplements. …”

Thoughts, suggestions, stories, etc..?

Follow us on IG or Instagram #healthfitnesslifeguy
https://www.instagram.com/healthfitnesslifeguy/

Good News Fitness
https://www.facebook.com/groups/200881643388248/

▸▸▸Like our blog? Please consider supporting us at:


https://www.patreon.com/salphotobiz

“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

Fitness: Physiology of Exercise

Human Anatomy Systems

*see Medical: Human Anatomy Overall goodnewshealthandfitness.wordpress.com

Exercise Physiology Basics nursinglink.monster.com
“..The changes that occur to the cardiovascular system during exercise all have a common function: they allow the body to meet the increasing needs demanded from an increased workload on the body. Many components of the cardiovascular system work in tandem with one another to achieve this goal. Like a fine tuned machine, the components of the cardiovascular system are orchestrated by local mechanisms, as well as by the neural and endocrine systems, to supply the increase in demand. The role of the nervous and endocrine systems will be discussed in a later topic. To better understand the contribution of every mechanism, we will need to take a quick look at each in greater detail. The following physiologic factors perform a unique contribution to the overall goal of homeostasis. These will include:..”

What Happens to your Heart when you Exercise – The Human Body – A User’s Guide
https://youtu.be/O8ttt3M8qZM
*see Medical: How the Heart Functions? goodnewshealthandfitness.wordpress.com
& *see Fitness: Various Cardio Workouts goodnewshealthandfitness.wordpress.com

Physiological Responses and Adaptations ptdirect.com
acute merriam-webster.com
“..characterized by sharpness or severity

acute pain

(2) :having a sudden onset, sharp rise, and short course

acute disease

(3) :being, providing, or requiring short-term medical care (as for serious illness or traumatic injury)

acute hospitals

an acute patient

b :lasting a short time

acute experiments

..
chronic merriam-webster.com
“..Definition of chronic
1 a :continuing or occurring again and again for a long time

chronic indigestion

chronic experiments

b :suffering from a chronic disease

the special needs of chronic patients

2 a :always present or encountered; especially :constantly vexing, weakening, or troubling

chronic petty warfare

chronic meddling in one another’s domestic affairs —Amatzia Baram

b :being such habitually

a chronic grumbler

..

*see Fitness: Kinesiology-Kinematic Exercise Types goodnewshealthandfitness.wordpress.com

Sweating

Sweat Is Cool humankinetics.com
“..Sweating does for humans what panting does for dogs, but sweating does it better. Sweating is an effective way to stay safely cool in hot environments. That simple fact explains why humans are better than most animals at being physically active in the heat for prolonged periods. Animals that do not sweat cannot pant fast enough to keep up with the heat production of exercise. In humans, when body temperature increases slightly above normal resting temperature (98.6 ℉, or 37 ℃), the hypothalamus in the brain senses the increase in temperature and signals the sympathetic nervous system to dilate blood vessels in the skin and activate sweat glands. (See figure 10.3.)..”

Why do we sweat.mp4

The Science of Sweat By Tim Newcomb Dec 7, 2016 popularmechanics.com
From nerves to exercise, this is sweat’s cool factor.
“..When your body starts to heat up, whether it’s because of exercise, work, or outside temperature, your brain reacts by releasing sweat from the more than 2.5 million eccrine glands spread out across nearly all of your body, pouring liquid through pores to lower your body temperature. But when sweat simply drips off you and hits the floor, it can’t lower your body temperature. To reap the cooling effect of sweat, though, that salty liquid must evaporate off the skin and turn into a gas, says William Byrnes, a sweat expert at the University of Colorado…”

Sweat isn’t triggered by heart rate or movement, but by receptors in the hypothalamus area of the brain. Individuals living in hot and humid environments will adapt to the weather, just as people aerobically trained will sweat more and sooner. The body welcomes “adaptions that help us with heat regulation,” Byrnes explains.

Because the stink of sweat doesn’t come from the odorless, colorless liquid the body produces in an effort to cool the skin, but rather from contact with bacteria present on the body, we have to combat it from all angles. With this bacteria concentrated in the armpit, applying a powerful deodorant to that specific area, instead of rubbing it all over, proves the most effective way to combat B.O…”

-Hydration


*see Health: What’s the “best” quality drinking water? goodnewshealthandfitness.wordpress.com

Healthy Hydration American Council on Exercise by American Council on Exercise on January 29, 2009 acefitness.org
“..Hydration Hints
•Drink 17 to 20 ounces of water two hours before the start of exercise.
•Drink 7 to 10 ounces of fluid every 10 to 20 minutes during exercise.
•Drink 16 to 24 ounces of fluid for every pound of body weight lost after exercise.
..”

Exercise – Thermoregulation: HEAT TRANSFER FROM … – YouTube

Thermoregulation During Exercise

-Fitness Gear

SWEAT SPOTS: Exercise clothing TIPS for those who SWEAT a lot!

“Published on Oct 7, 2011

**HEY, SUBSCRIBE & RATE THIS!** Just a few tips on what I have found to work me (being that I am someone who sweats profusely during exercise), in terms of clothing material to purchase (stay away from 100% cotton, however nylon & spandex work great!).

Wicking fabric is a must, just be sure to check the labels of the workout gear you’re thinking of purchasing. Just because it is sold as fitness gear, does not mean that it will provide the wicking effect you need if you tend to sweat a lot!
If you have a brand you recommend, please do share!”

*see Tips for Energy during “Hot” Summer Activities goodnewshealthandfitness.wordpress.com

10 Fitness Fabrics, Explained Karla Bruning shape.com
Your workout clothes do more than make you look good: wearing the right material can also increase the efficiency of your sweat sesh
“…Bamboo pulp yields a natural fabric that’s light, breathable, and moisture-wicking—it also protects your skin from ultraviolet rays. “It feels insanely soft, repels odors, regulates your temperature, and is UPF 50+,” says Tasc Performance designer, Sarah Chase. Tasc Performance and other brands blend chemical-free bamboo with organic cotton, wool, and spandex to make workout clothes l..

…A recent Belgian study found that it gives off less post-workout stench than polyester because synthetic fabrics allow stink-causing bacteria to thrive. But don’t head to spin class in a cotton tee just yet. Cotton absorbs moisture, potentially making you feel like a dishrag during a hard-charging workout. Still, for yoga, weight training, or other low-sweat activities, go with clothes made from cotton blends”..

Famously used to make women’s stockings, the synthetic fabric is soft as silk, mildew resistant, and dries quickly. It’s also breathable and wicks sweat from your skin to the fabric’s surface, where it can evaporate.You’ll find nylon in all kinds of sportswear, ..

Polyester’s main drawback: the stink factor. Synthetic material can foster bacteria growth, and it also doesn’t dry quite as quickly as polypropylene or nylon….

But unlike polyester, this synthetic material is totally water-resistant, says Lauren Hallworth, product line manager for Brooks Running apparel. “Even if you’re sweaty after a run and the outside of the shirt is wet, what’s touching you is completely dry,” says Hallworth. “It’s great as a base layer.” Polypropylene forces moisture to pass through its fibers, expelling it to the fabric’s surface where it can evaporate. ..

=>Cold Weather

WOMEN:
The Best Cold-Weather Workout Gear By Caitlin Carlson December 2, 2015 womenshealthmag.com
The perfectly crisp fall days are almost behind us. Gear up for outdoor winter workouts with these 10 essentials
“..
Adidas Techfit ClimaWarm+ Tights

The fabric of these tights is woven just tightly enough to block cold air while still allowing sweat to escape. Mesh vents behind the knees are a sign that these budget-friendly tights are on par with premium options…

Moving Comfort Sprint Insulated Vest

Keeping your core warm is key to regulating your body temperature in cold conditions. This quilted vest does just that—without restricting your movement. The side panels are made of a lightweight material so you don’t feel like the Michelin Man…”

MEN:
10 Winter Running Essentials by Jeff Laboon mensfitness.com
All the running gear to keep you warm and dry on your winter runs—”Baby, it’s cold outside,” won’t stand as an excuse not to go.

‘…
Mid Layer

The Adidas Sequencials Half-Zip Long Sleeve Tee doesn’t just offer a mock turtleneck to protect your neck and trap body heat from escaping. Made with a spandex-type blend, its material allows for full range of motion while also keeping you cool and dry between your base and jacket. What’s more: The zipper and mesh side panels allow for extra ventilation without sacrificing body heat. Get it in grey or “infrared,” an orangish color that will shine bright on the darkest of runs. ($60, adidas.com)
..”

Leggings

Though they may not leave much to the imagination, a pair of tights must be in your running wardrobe. Period. Because just like the upper body, you want a compression layer touching the skin that can easily wick away sweat. Under Armour’s ColdGear Action Leggings are a modest set of tights made from nylon, polyester, and elastane, and paired with some synthetic underwear, they’ll keep you cool and dry. Trust us, if there’s one part of the body you want to keep comfortable on a freezing run, it’s your, lower body. Your girlfriend/wife will thank you. ($50, underarmour.com)

Wool Socks

Running in the right sock (or wrong sock) can make all the difference in your winter workout. You want a moisture-wicking sock that’s thick and warm enough to prevent frostbitten toes, but that isn’t too bulky to cram into your shoe. The Smartwool PhD Toe Sock Mini controls the temperature in your feet and blocks the bacteria that make them reek. Its individual toes are intended to prevent blisters, and even though they’re partially made of merino wool, these socks won’t itch—promise. They cover the balls of your feet to ensure there isn’t a slit …”
Suggested Online Shopping Sites:
Steep & Cheap.comsteepandcheap.com

Shoes

Are You Wearing the Right Shoes For Your Workout? by Amber Long on October 27, 2015 acefitness.org
“..If you participate in a specific sport or activity more than two times per week, the American Podiatric Medical Association (APMA) recommends wearing a sport-specific shoe. This means you might need different shoes for different activities. Here are some recommendations on shoes for popular fitness modes…

For those who do not log miles, replace shoes every six months if you work out most days, or every year if you exercise a couple of times per week. You can extend the life of your fitness shoes by using them only when you exercise. Purchase a casual pair of sneakers to jet around town. This will prevent wear and tear from standing or walking and allow you to look forward to lacing up for exercise.”

Proper Fit Explained: You Don’t Have a Shoe Size; You Have a Foot Size 12 November 2011 naturalrunningcenter.com
“..A proper fit accounts for the natural expansion of the foot upon ground contact. Excess waste is eliminated, along with everything that inhibits your foot’s natural motion. So your foot is free to move and work the way nature intended it to; the way of its own barefoot motion. Call it toe wiggle freedom.

Yet, with sizing, most get it wrong

First, abandon the notion that you have a shoe size. Instead you have a foot size. Shoes are made all over the world and apply different shapes and standards. If you measure your foot seated with a traditional measuring device like a Brannock Device and base your size on that you will likely be off by 1-2 sizes when applied to a running or hiking shoe. One shoe size is only 1/3 an inch.

Here’s why most sizes are too small:

When a load is applied to a foot by running or with a pack weight your foot will spread in length by up to half an inch

You need at least an 1/8 inch or more space on heel and toe for any sock.

You want 1/3 to 1/2 an inch in front of your big toe to allow room for loading and splay

Your foot will splay 15 percent in width under load.

Your foot is widest at the toes and unfortunately most shoes are not shaped this way.

Tips on sizing.

At Two Rivers Treads, we never had a customer return shoes because they too were too big.

Do not assume you are the same size as a previous shoe.

Take your time and try several shoes on, preferably at the end of the day. Go run in them. Do not try them on sitting…”

How to Find Your Proper Shoe Size – YouTube

8 Winter Cycling Shoes For Seriously Cold Weather By Katelyn Miller on January 12, 2016 bicycletouringpro.com

“..Northwave Fahrenheit Winter Cycling Shoes

For a road bike shoe that keeps feet warm in temperatures down around freezing the Northwave Fahrenheit is a sleek, reliable option. The GTX stands for Gore-tex, a waterproof lining that protects from wind and moisture. The shoe is designed with a speed lace system with additional hook-and-loop closure that adds even more protection from the elements.

northwave artic black winter cycling shoes..”

Shoe Lengths for U.S. & European Shoe Sizes with Sizing Chart healthyfeetstore.com
*see Fitness: Benefits of Biking? goodnewshealthandfitness.wordpress.com

=>Wind Gear

GORE-TEX® and WINDSTOPPER®: What’s the difference? inspiration.goreapparel.com
A Study Program for curious minds and serious athletes
“..Here’s a new term to learn: expanded polytetrafluoroethylene (ePTFE). The GORE-TEX® membrane found in both GORE-TEX® and WINDSTOPPER® is an extremely thin layer of expanded polytetrafluoroethylene (ePTFE). It has over 9 billion pores per square inch–these pores give the GORE-TEX® fabric its amazing characteristics.

What are those characteristics? To sum it up short and sweet: WINDSTOPPER® products are windproof, breathable and WATER RESISTANT, while GORE-TEX® products are windproof, breathable and WATERPROOF. As you can see, the real difference lies in the waterproofness.

As a visual aid, take look at these jackets from our GORE BIKE WEAR® ELEMENT collection to learn more about the characteristics of GORE-TEX® and WINDSTOPPER®:..”

7 Best Waterproof Socks To Keep Your Toes Toasty & Dry — PHOTOS .bustle.com
Dexshell Hytherm Pro Waterproof Socks (Small) walmart.com

-Bad Odor

Foods that make your sweat smell bodyandsoul.com.au
“..
Humans have two types of sweat glands – eccrine glands and apocrine glands.

Eccrine glands control body temperature and are concentrated on our foreheads, underarms, soles and palms. They release sweat with little odour, mostly composed of water, salt and other trace minerals such as calcium and potassium.

Apocrine glands are found mostly around the armpits, lower abdomen and genitals. Their purpose is to excrete wastes (mostly fats and proteins) from the body. Although this sweat also has little odour itself, bacteria on the skin feed on it and produce malodorous waste products such as androstenes and isovaleric acid. The process takes about 20 minutes.

Studies show that women find fresh male sweat reasonably pleasant, but the chemical compounds that result from its breakdown highly unpleasant…”

5 Foods That Can Increase Your Body Odor By Gina Roberts-GreyMoney & Security WriterAugust 12, 2013 nextavenue.org

Broccoli, red meat, junk food and low-carb diets can increase BO. Here’s how you can avoid putting up a stink…

.

7 Foods That Fight Odors Jessica Girdwain Sep 16, 2011 womansday.com
Banish bad breath, offensive body odor and stinky feet the natural way

‘..For Offensive Body Odor:

Citrus Fruits
..”

Stress

The General Adaptation Syndrome: Applications for Sports Training sports-training-adviser.com
“..In the 1930s, Hans Selye first described the General Adaptation Syndrome (GAS) as the predictable way in which the body restores itself to balance, or homeostasis, in response to stress. … Around the same time exercise physiologists began exploring adaptations taking place due to different forms of training stresses…

The General Adaptation Syndrome has three distinct stages:

The Alarm Stage, or alarm reaction stage, is the initial response when stress is first recognized. This fight or flight response is a very quick hormonal response that served to help animals survive in the face of danger since ancient times.

We might respond to narrowly missing a serious car accident in the same way. Our bodies immediately release hormones, including cortisol, adrenaline and noradrenaline to provide instant energy. Adrenaline immediately raises the blood pressure and heart rate. When the stress is removed, the body returns to normal state of homeostasis.

The Resistance Stage, or adaptation stage, occurs if the stress continues or recurs for a period of time. In this stage, the body makes adjustments in its structures or enzyme levels to give it added protection against this specific type of stress. Rest must occur in order for recovery and rebuilding to take place.

The type of training the athlete performs determines the type of protein synthesized during recovery. This is the reason for “specificity” of the adaptive response to training. A speed training session will mobilize the energy, building projects and immune responses in the cells and tissues involved in producing speed. The stimulation of these reserves during a speed training session will dictate the type of structural changes during recovery to make the cell stronger for the next speed training session.

Mobilization of the immune system strengthens the defense capacity of the body and stimulates the repair process by dismantling and rebuilding damaged cells. The immune system plays a critical role in the outcome of the response to training.

The Exhaustion Stage occurs when long-term stress is not removed. At this point the athlete becomes fatigued and irritable. The body runs out of reserve energy and stress takes its toll on the athlete’s mental, physical, and emotional abilities. When excessive long-term stress persists, as in the case of overtraining, the athlete is unable to function and is forced to take time for recovery….”

general adaptation syndrome model

*see Medical: Endocrine System goodnewshealthandfitness.wordpress.com

Fuel Sources
*see Health: Nutrition-Foods to Know About goodnewshealthandfitness.wordpress.com

The Body’s Fuel Sources humankinetics.com
This is an excerpt from Endurance Sports Nutrition, Third Edition by Suzanne Girard Eberle.

The Body’s Fuel Sources

This is an excerpt from Endurance Sports Nutrition, Third Edition by Suzanne Girard Eberle.

The Body’s Fuel Sources

Our ability to run, bicycle, ski, swim, and row hinges on the capacity of the body to extract energy from ingested food. As potential fuel sources, the carbohydrate, fat, and protein in the foods that you eat follow different metabolic paths in the body, but they all ultimately yield water, carbon dioxide, and a chemical energy called adenosine triphosphate (ATP). Think of ATP molecules as high-energy compounds or batteries that store energy. Anytime you need energy—to breathe, to tie your shoes, or to cycle 100 miles (160 km)—your body uses ATP molecules. ATP, in fact, is the only molecule able to provide energy to muscle fibers to power muscle contractions. Creatine phosphate (CP), like ATP, is also stored in small amounts within cells. It’s another high-energy compound that can be rapidly mobilized to help fuel short, explosive efforts. To sustain physical activity, however, cells must constantly replenish both CP and ATP.

Our daily food choices resupply the potential energy, or fuel, that the body requires to continue to function normally. This energy takes three forms: carbohydrate, fat, and protein. (See table 2.1, Estimated Energy Stores in Humans.) The body can store some of these fuels in a form that offers muscles an immediate source of energy. Carbohydrates, such as sugar and starch, for example, are readily broken down into glucose, the body’s principal energy source. Glucose can be used immediately as fuel, or can be sent to the liver and muscles and stored as glycogen. During exercise, muscle glycogen is converted back into glucose, which only the muscle fibers can use as fuel. The liver converts its glycogen back into glucose, too; however, it’s released directly into the bloodstream to maintain your blood sugar (blood glucose) level. During exercise, your muscles pick up some of this glucose and use it in addition to their own private glycogen stores. Blood glucose also serves as the most significant source of energy for the brain, both at rest and during exercise. The body constantly uses and replenishes its glycogen stores. The carbohydrate content of your diet and the type and amount of training that you undertake influence the size of your glycogen stores…”

Nutrition Notes: Fuel Sources for Exercise – YouTube

FLUIDS DURING EXERCISE

What to Drink During Your Workout – YouTube

How Much Water Do You Really Need? Mauro Di Pasquale July 06, 2017 • 2 min read bodybuilding.com
“..So How Much Water Should You Drink

My recommendation is to drink when you’re thirsty, and if you think you should be drinking more, don’t overdo it. As far as drinking water in and around exercise, I’ve outlined a few simple guidelines that will make sure you’re well hydrated without hitting any extremes.

Within an hour or so of training, drink a few glasses of water so you start well hydrated. While training you can drink a glass or so of water for every 15 minutes you train, especially if you’re sweating it out.

However, even during times of heavy sweating don’t take in more than a quart and half of water per hour. As far as how much your daily intake of water should be, The American College of Sports Medicine that 12 quarts is the maximum amount to drink in a 24-hour period…”

Should You Drink Water During A Work Out? – YouTube

Should you drink water while training

*hydrate before

DONT DRINK H20

How much water should you drink during a workout? By Cosmopolitan Apr 9, 2014 cosmopolitan.com

‘..Exercise under 30 minutes
No need to drink whilst exercising (unless it’s very warm), but re-hydrate with water afterwards.

Exercise from 30-60 minutes
As above, then re-hydrate post-training with a drink containing both water and CHO.

Exercise 1-3 hours
Take a sports drink with you which combines water and CHO. Sip regularly throughout the session – aim for 30-60g CHO per hour. Continue to use the same drink post-training.

Exercise 3hrs +
Choose a sports drink which combines water, CHO and some sodium/salts. Sip regularly, taking on 30-60g CHO per hour and continue to drink post-training.

Check your hydration levels
There are two effective ways to check hydration levels when exercising.

Weigh yourself both pre and post a session to see how much weight has reduced. A 1kg weight loss equates to around 1 litre of fluid and you should aim to restore levels to your original weight post-training. And check your urine colour: the darker it is, the more dehydrated you are (although if you are taking single nutrient supplements these can affect urine colour eg B vitamins can turn urine fluorescent yellow)…”

DON’T Drink Water When Working Out & Eat MORE Fat
https://youtu.be/8tp99oeGwi0
“.. Pain 78
Pain 78
3 months ago
Vince advocated not drinking water for reducing only. If you followed his maximum definition then you would be hydrated before the workout and not drink during. He did advocate drinking water when trying to add weight and bulk up so-to-speak. People take quotes from Vince and run with them without ever knowing what he really said. ..”

This is what drinking too much water during exercise does to your body By Ariana Eunjung Cha July 1, 2015 washingtonpost.com
“… telling people to stop drinking in excess during physical activity. Practically speaking, that means you should only drink when you’re thirsty…

At least 14 athletes — including a woman who died two days after completing the Marine Corps Marathon in 2002 — are believed to have died from drinking too much during exercise in a condition known as exercise-associated hyponatremia or EAH…”

Endocrine

*see Medical: Endocrine System goodnewshealthandfitness.wordpress.com

Anabolic vs Catabolic Metabolism – YouTube

General Training Principles

ACE Integrated Fitness Training (IFT) Model for Functional Movement and Resistance Training: Phases 3 and 4 BY PETE McCALL, M.S. acefitness.org
“..The first two articles in this series provided an overview of the ACE IFT Model and examined the key concepts of Phases 1 and 2: Stability and Mobility, and Movement Training. The second article also introduced a template provided within the ACE IFT Model that progresses individuals in preparation for more traditional load and performance training, which are the focus of Phases 3 and 4. The purpose of this article is to provide an overview of Phases 3 and 4, which address the application of external loads to movements to meet client goals related to muscular strength, endurance and hypertrophy, maximal strength and body-composition changes, and, if appropriate, competitive or performance-oriented goals…”

ACE Integrated Fitness Training Model – YouTube

Training Movements, Not Muscles Pete McCall by Pete McCall on November 14, 2013 acefitness.org
“..Focusing on just one body part at a time would be an effective way to exercise if that was how the human body was designed to function. Human movement, however, is not a series of isolated joint actions. If you have ever watched the process of a baby learning how to roll over, crawl and eventually walk, then you have seen everything you need to know about human movement. The human body is designed to be in constant motion with all joints and muscles working together to walk and move in an upright position.

Walking, or the gait cycle, is a series of coordinated movements. The foundational patterns that comprise the gait cycle are:

1. Squatting (when both feet are on the ground) [e.g. sitting down in a chair]
2. Lunging (as one leg is planted and the other leg is swinging) [e.g. picking up something off the floor]
3. Pushing (as one arm swings forward) [ eg. pushing a heavy door]
4. Pulling (as the other arm swings backwards) [eg. opening a car door or picking up a child]
5. Rotating (when the trunk and pelvis counter rotate during leg and arm movement). [e.g. picking up something from left side at the dinner table with right hand and passing it to someone to your right)

Following a movement-based exercise program based on these patterns means that you are using all of your muscles at the same time, which can be more effective for burning calories while also training the body for how it is designed to move…”

5 Essential Primal Movements for Your Workout Program
https://youtu.be/VexzP8X2MI4
“..At the most basic level, our primary goal within a workout program should be functionality. Utilizing exercises in your workout that promote human movement will enhance your performance levels in your daily life. Every movement our bodies perform originates from some category of human biomechanics. Those categories are: SQUAT, LUNGE, PUSH, PULL and ROTATION. It is important to understand how to integrate the entire body and properly perform these basic foundational movements. Using these 5 essential primal movements will improve gait patterns, enhance human performance and decrease any likelihood of pain and injuries…”

=> Dynamic Warm-ups:

Movement Pattern Warm-Up: RDL, Lunge, Rotation – YouTube

SQUAT

Dynamic Warm Up – Body Weight Squat – YouTube

REVERSE WOOd Chop

Reverse Woodchop – YouTube

LATERAL LUNGE

Active Warmup-Lateral Lunge – YouTube

FORWARD LUNGE

Forward lunge with rotation (dynamic warm-up) – YouTube

ONE ARM OVERHEAD SQUAT

One Arm Overhead Squat Technique | WODdoc | P365 … – YouTube

One Arm Overhead Squat – Dumbbell – YouTube

The Single-Dumbbell Overhead Squat – YouTube

STATIC LUNGE WITH ROTATION

Stationary Lunge With Rotation – YouTube

Static Lunges With Kettlebell Rotation – YouTube

Static Lunge w Band Rotation – YouTube

Medicine Ball Stationary Lunge with Rotation – YouTube

ONE ARM OVERHEAD SPIRAL

One Arm Overhead Squat Technique | WODdoc | P365 … – YouTube

Single Arm Kettle Bell Overhead Squat – YouTube

-Gradual Progressions


SQUATS

bent (w/chair) but not touching-> sit down squats (w/chair) & touching -> sit down squats (wo/chair)

Bend and Lift – YouTube


LUNGES


hold chair lunging forward-> lunging back & forward (still holding to chair on side) -> lunging multi-directions (wo/chair)

Chair, lunge – YouTube

Multi-Directional Plate Lunges – YouTube

PUSHING

Standing Banded Clocks – YouTube

Wall Push Ups For Beginners | How To – YouTube

-Resistance Bands

*single arms -> both arms

Surf Exercises- Single Arm Band Push Pull – YouTube

PULLING


one arm => both hands w/reistance bands

Single Arm Band Row – YouTube
<p

Standing resistance band pull – YouTube

ROTATION

Sitting Trunk Rotations with Active Assistive Range of … – YouTube

Power & Agility Drills

Exercises For Older Adults That Develop Strength Speed and Power …

Seniors Fitness & Strength Training Workout – YouTube

7 Strength, Balance, and Flexibility Exercises for Older Adults from …

Senior Agility Training exercises – YouTube

SQUATS

Squat Jumps – YouTube

Seniors Perform Wall Squats – YouTube

The Squat – Training the Elderly – YouTube

LUnGES

Exercises with Dumbbells : Multidirectional & Rotational Lunge …

3 Directional Lunges – YouTube

ROTATIONAL
*see Health & Fitness: How to get more “energy” for the Elderly? goodnewshealthandfitness.wordpress.com

Balance Disc Exercise with Cone Touch – YouTube

31 Cone Drills and Cone Drill Exercises – YouTube

Exercises for seniors to improve balance and prevent falls – YouTube

Lateral Shuffle w/BOSU Medicine Ball Rebounder – YouTube

7 Balance Exercises for Seniors-Fall Prevention by … – YouTube

Strength: Lateral Bounding – YouTube

Line Hop Forward Backward – YouTube

Forward Linear Ladder Drill – YouTube

Ladder drills, In-in, out-out forward – YouTube

58 year old lady doing in’s and out’s rockin the agility ladder. – YouTube

Ladder Drills – Bunny Hop – YouTube

Lateral In & Outs Speed Ladder Drills – YouTube

ACE IFT Model for Cardiorespiratory Training: Phases 1–4 BY TODD GALATI, M.A. acefitness.org
“..The following article introduces a new systematic approach to cardiorespiratory training that can be used to help any client reach his or her unique goals for health, fitness or performance in endurance competitions.

The ACE IFT Model has four cardiorespiratory training phases:

• Phase 1: Aerobic-base training

• Phase 2: Aerobic-efficiency training

• Phase 3: Anaerobic-endurance training

• Phase 4: Anaerobic-power training

Each phase has a primary training focus designed to facilitate specific physiological adaptations to exercise. Not every client starts in phase 1, as each client has a unique entry point into the cardiorespiratory training phases based upon his or her current health, fitness and goals…”
*see Fitness: Various Cardio Workouts goodnewshealthandfitness.wordpress.com

High Reps vs. Low Reps: Which is Better? By Marc Perry / July 6, 2017 / Medically Reviewed builtlean.com
“..Low repetitions with heavy weight increases strength, whereas high repetitions with light weight increases endurance. According to the concept, as repetitions increase there is a gradual transition from strength to endurance. ..

Primary Goal – Increasing Strength

Strength – Under 6 reps (80-100% of exercise volume)

Hypertrophy – 6-15 reps (0-20% of exercise volume)

Endurance – 15+ reps (0-10% of exercise volume)

The top strength athletes in the world spend the vast majority of their time lifting very heavy weight for low reps. While we know higher rep ranges can also create strength gains, lower reps are optimal…

Medical Issues

-Medications
*see Medical: How the Heart Functions? goodnewshealthandfitness.wordpress.com

Cardiovascular Medication and Your Client by Trish Muse, MPT, CSCS on May 01, 2006 ideafit.com
“…A client may have more than one condition, disorder or disease and could be taking more than one medication concurrently. This circumstance, known as polypharmacy, may intensify or alter physiological responses. Therefore, you may need to make further exercise modifications. Be aware that this situation may arise, particularly among older clients.

The Medications

ACE Inhibitors

Beta-Blockers

Calcium Channel Blockers

Diuretics

Digitalis Preparations

….

Nitrates

..

Cholesterol Reducers

….

Antidysrhythmics

….

Vasodilators

Angiotensin II Receptor Blockers
….

Anticoagulants

….

Be Prepared

Fitness professionals have an ethical responsibility, obligation and commitment to do no harm and to provide safe programming for all exercise enthusiasts. Maintaining a solid education foundation and being able to identify cardiovascular medications are important. Become familiar with the basic characteristics of each drug class as it pertains to fitness, and know the potential side effects. Be able to anticipate these effects, and be ready to intervene with modifications. Always refer to the client’s physician when appropriate. One variable truly cannot be independent of another without the client being at risk. Understanding this fully is imperative if you are to work safely and responsibly with the increasing number of fitness enthusiasts and the many new exercisers just starting their journey to physical activity and wellness.

Cardiovascular Medications and Exercise Modifications

Be aware of these guidelines when working with clients on cardiovascular medications. Always obtain a physician’s clearance when necessary.

Potential Target Heart Rate

Cardiovascular Drug Potential Exercise Modification (THR) Adjustment ..”

How Common Medications May Affect Your Clients’ Exercise Programs By Lance C. Dalleck, Ph.D. acefitness.org
Prevalence of Prescribed Therapeutic Drugs


Current trends show that Americans are living longer, while the number of individuals living with chronic diseases continues to increase. In the past 100 years, life expectancy at birth in the U.S. increased from less than 50 years to more than 76 years. The U.S. Census Bureau has projected that by 2030, the number of adults 65 years of age and older will be approximately 70 million. Approximately 80 percent of individuals aged 65 years or older are living with at least one chronic health problem, and another 50 percent are living with two. Management of these chronic conditions involves numerous strategies including both lifestyle interventions (e.g., increased exercise and healthy eating) and the prescription of therapeutic drugs. Not surprisingly, the percentage of American adults taking medications for common chronic conditions (e.g., high cholesterol and/or hypertension) increases with age (Figure 1)….

1. BETA BLOCKERS

2. ACE INHIBITORS

3. DIURETICS

….Modifications Required in the Exercise Program

Encourage your clients taking diuretics to unfailingly perform a gradual cool-down after all exercise sessions. It’s also a good idea to suggest your clients perform a daily weight check to ensure that the prescribed dosage of diuretic is continuing to have the desired effect (i.e., increased urine excretion-lowered plasma volume-reduced blood pressure). A sudden change in weight of a few pounds can help alert clients that something may be amiss and that they should get in touch with their physician.”

4. STATINS

5. ORAL HYPOGLYCEMICS

…Modifications Required in the Exercise Program

The most important program modification for clients taking oral hypoglycemics is frequent monitoring of blood glucose values. Initially, this should include checking levels pre-exercise, at the mid-point of exercise and post-exercise. Once it has been established how much blood glucose values typically drop for a usual exercise session, and provided these changes in glucose levels are within an acceptable range, less-frequent monitoring will be required. It should be noted that it is not your responsibility to check blood glucose values. Rather, the client should bring his or her own glucometer and glucose strips, which are prescribed by a physician or endocrinologist….”

Sports Training Principles sports-training-adviser.com
“..The commonly known training principles (Specificity, Overload, and Recovery) are heavily grounded in exercise physiology–the study of the effects of exercise on the human body. However, other sport sciences also support these principles.

For example, the Specificity Principle concerns how the athlete’s body adapts to the stress placed on it. Specificity also applies to practice conditions and the environment in motor learning literature.

Regardless of the fields in which they are studied, it is most important for coaches to understand how to effectively apply them in practice and competition.

While it is important to know how to use these principles, skill learning, movement mechanics, and other areas aspects of sports performance must be integrated into the programs of athletes at their respective levels of competition. ..”

Training Strategies – Principles of Training

Reversing Reversibility: How to Help Clients Get Back on Track By Daniel J. Green acefitness.org

A SMART Guide to Goal Setting on November 01, 2013 acefitness.org
American Council on Exercise by American Council on Exercise
“..Follow these guidelines to setting SMART goals and you will be surprised at what you can do:

Specific. Your goal should be clear and easy to understand.
A common goal, “get healthy,” is too general. There are so many ways to get healthy. How do you want to do it? Is it losing weight? Start exercising? Stop smoking? Break it down and it will be easier to manage.
Let’s pick weight loss and make a SMART goal out of it together. For example, “I will lose weight.”

Measurable. A goal to “lose weight” is not enough. How will you track your progress and how you will know when you have reached your goal? Making your goal measurable means adding a number.

Attainable. Before you can add a number, you have to know how high or low you want to go. It’s good to ‘shoot for the stars’, but don’t be too extreme. Likewise, a goal that is too easy is also not very motivating. Only you know your limits.
Let’s take our goal above. What percentage is attainable for you? Research suggests that a 5-10% weight loss is attainable for most overweight people.

A measurable, attainable goal could be, “I will lose 7% of my body weight.”

Relevant. Set goals that are important to where you are in your life right now. Don’t set a goal that someone else is pressuring you to attain-that isn’t very motivating.
Examine our goal so far. Does it seem relevant to you? If so, let’s keep going. If you are not concerned about weight loss or this is not a good time in your life to focus on that, choose something that IS motivating to you.

Time-bound. Include an end-point. Knowing that you have a deadline motivates you to get started.
Since healthy weight loss is about 1-2 pounds per week, set your deadline accordingly. For our example we can use 3 months. “I will lose 7% of my body weight in 3 months.”
..”

Low Impact Exercises

UPPER BODY

-Back

20 Min Lower Back Rehab – Lower Back Stretches for … – YouTube

Beginners Back Exercises for Strengthening your Back … – YouTube

LOWER BODY

-Hip

Hip Pain/Arthritis: 5 Exercises to Help Your Pain. – YouTube

-Knees

Best Knee Rehab Exercises and Bends for Injury Recovery – YouTube

ACL Strengthening Exercises | ACL and Knee Conditioning … – YouTube

-Foot

Foot and Ankle Strengthening Exercises. Rehabilitation … – YouTube

MISC

Seated Workout for Disabled, Injured, Rehab, or Amputee … – YouTube

Assessments

Working with Special Populations Makeba Edwards by Makeba Edwards on April 04, 2017 acefitness.org
“..As a Fitness Professional, you will encounter clients who require special consideration when designing their programs. Whether it is a health concern, such as cardiovascular disease, or a special need, such as pregnancy, you should identify and address these conditions prior to conducting assessments and designing your clients’ programs. Furthermore, it will often be vital to ensure that your client has been cleared by his or her physician to engage in physical activity…

SOAP notes


Taking SOAP Notes by Daniel Ball, MS and Brian Murphy on Apr 01, 2008 ideafit.com
“..How can you as a personal trainer communicate with a team of trainers working with the same client, maintain continuity of care with allied medical professionals and accurately manage and document client progress? Discover a documentation process called SOAP noting (Subjective, Objective, Assessment and Plan) and learn the basics about modifying it for the fitness industry. ..

Subjective. In the “Subjective” section, include client responses to your questions regarding exercise adherence, changes in functional abilities, health status and follow-up activities….

Objective. In the “Objective” section, note new data collected during the training session. …

Assessment. In the “Assessment” section, document noteworthy changes you see in the client’s performance….

Plan. After you have gathered the subjective, objective and assessment information, briefly outline revisions or adjustments to the exercise program design in the “Plan” section. …

Practical Application of Functional Assessments: Movement Assessments Jessie Newell by Jessie Newell on August 07, 2015 acefitness.org

Look out for possible medical issues..

ACSM Indications For Termination of an Exercise Test exrx.net
“…Absolute Indications

Suspicion of a myocardial infarction or acute myocardial infarction (heart attack)
Onset of moderate-to-severe angina (chest pain)
Drop in systolic blood pressure (SBP) below standing resting pressure or drop in SBP with increasing workload accompanied by signs or symptoms
Signs of poor perfusion (circulation or blood flow), including pallor (pale appearance to the skin), cyanosis (bluish discoloration), or cold and clammy skin
Severe or unusual shortness of breath
CNS (central nervous system) symptoms
e.g., ataxia (failure of muscular coordination), vertigo (An illusion of dizzying movement), visual or gait (pattern of walking or running) problems, confusion
Serious arrhythmias (abnormal heart rhythms)
e.g.: second / third degree AV block, atrial fibrillation with fast ventricular response, increasing premature ventricular contractions or sustained ventricular tachycardia)
Technical inability to monitor the ECG
Patient’s request (to stop) ..

Relative Indications


Hypertensive response (SBP >260 mm Hg; DBP>115 mm Hg)…

Cyanosis patient.info
“… is the abnormal blue discoloration of the skin and mucous membranes, caused by an increase in the deoxygenated haemoglobin level to above 5 g/dL. Patients with anaemia do not develop cyanosis until the oxygen saturation (SaO2) has fallen to lower levels than for patients with normal haemoglobin levels and patients with polycythaemia develop cyanosis at higher oxygen saturation levels. Cyanosis can be divided into either central or peripheral…”
Claudication medicinenet.com
‘..is pain and/or cramping in the lower leg due to inadequate blood flow to the muscles. The pain usually causes the person to limp. The word “claudication” comes from the Latin “claudicare” meaning to limp. Claudication typically is felt while walking, and subsides with rest. It is commonly referred to as “intermittent” claudication because it comes and goes with exertion and rest. In severe claudication, the pain is also felt at rest…”
Syncope (Fainting) .heart.org
“..is a temporary loss of consciousness usually related to insufficient blood flow to the brain. It’s also called fainting or “passing out.”..”

Applying Risk Classification as a Fitness Professional
Christopher Gagliardi by Christopher Gagliardi
on May 10, 2017 acefitness.org
“…Risk classification is determined based on the presence or absence of a known cardiovascular, pulmonary, renal, or metabolic disease or the presence or absence of symptoms of these diseases (see “Signs and Symptoms” below). ..

Cardiovascular Disease (CVD) Risk Stratification Criteria:

For each positive risk factor, add a +1.

For HDL cholesterol (good cholesterol) there is an opportunity to take away a risk (-1) if the level is high (≥60 mg/dL).

Client Age: Male ≥45, Female ≥ 55
Family History: Myocardial infarction (heart attack), coronary revascularization (bypass surgery), or sudden death for the client’s male first-degree relative who is younger than 55 years old or female first-degree relative who is younger than 65 years old; first-degree relatives include parents, siblings, and offspring
Cigarette smoking: Current cigarette smoker or quit within the previous six months, or exposure to secondhand smoke
Sedentary lifestyle: Does not participate in at least 30 minutes of moderate-intensity physical activity on at least three days/week for at least three months (remember this by thinking of the 3’s—30 minutes, for 3 days, for 3 months)
Obesity: Client has a BMI ≥30 kg/m2
Hypertension: Blood pressure ≥140/90 mmHg or currently on antihypertensive medications; both numbers do not have to be above the defining criteria for a + 1 in this category; if either the systolic reading is ≥ 140 mmHg or the diastolic number is ≥ 90 mmHg, the client would get a +1 in this category
Cholesterol: Total cholesterol should only be used if it is the only value given; if using total, ≥200 mg/dL is considered a risk (+1)
If you are given LDL and HDL cholesterol, use these values only:
LDL (bad cholesterol) ≥130 mg/dL is a risk (+1)
HDL (good cholesterol, you want lots) <40 mg/dL is a risk (+1)
HDL (good cholesterol) ≥60 mg/dL is good, allowing an individual to take a risk away (-1)
PreDiabetes: Fasting glucose ≥100 mg/dL is a risk (+1)

The risks are then totaled and the client is classified in one of the risk categories:.."

Low risk = Asymptomatic and < 2 risk factors
Moderate risk = Asymptomatic ≥ 2 risk factors
High risk = Symptomatic (see signs and symptoms below) or if the client has a known cardiac, pulmonary, renal, or metabolic disease
.."

-Lower Body
*see Fitness: Lower Body Workout goodnewshealthandfitness.wordpress.com

‘…Bend and Lift Screen

The squatting motion is one of the five primary movement patterns….

Bend and Lift – YouTube

=> Hips
*see Fitness: Various Exercises for the Hip goodnewshealthandfitness.wordpress.com

Hurdle Step Screen

This is an example of a single-leg motion, …

Hurdle step – YouTube

Thoracic Spine Mobility Screen
*see Fitness: How to reverse common Abnormal Postures? goodnewshealthandfitness.wordpress.com

Rotation (another basic movement pattern) in the torso should generally be isolated in the thoracic spine, as the surrounding joints (scapulothoracic joint and lumbar spine) should remain stable. ..

Movement screenThoracic spine mobility screen – YouTube

-Shoulders
*see Fitness: Upper Body Workouts-Shoulders goodnewshealthandfitness.wordpress.com

Shoulder Push Stabilization Screen

For this assessment, you’re observing the scapulothoracic joint (where the scapulae articulate with the spine) and the spine from the sagittal view to determine the presence of scapular winging or hyperextension in the low back. (Pushing is another basic movement pattern.)..”

ShouLder PuSh StabiLization SCreen – ACE Fitness (pdf) acefitness.org

-Shoulder Pull

Movement screen Shoulder Pull stabilization screen – YouTube

*see Fitness: How “Balanced” are you? goodnewshealthandfitness.wordpress.com

Calculations

Tools & Calculators acefitness.org
“…ACE Fit offers a number of free tools and calculators to help you determine everything from your body mass index (BMI) to your target heart rate zone, your blood pressure, body fat composition, daily caloric needs and more. Each of those tools will help you find an exercise program that fits your individual needs and goals, whether that be losing weight or increasing your strength with weight training…”


What Is a Realistic BMI for Someone Athletic?
by MICHELLE MATTE Last Updated: Sep 11, 2017 livestrong.com
“…
Misclassified

Kinesiology professor Sue Beckham, PhD of the University of Texas at Arlington, asserts that BMI is not useful in assessing athletic muscular individuals and is not a good indicator of changes in body composition. A 2007 study of male and female college athletes published in “Medicine and Science in Sports and Medicine” concluded that BMI incorrectly classifies athletes with normal body fat as overweight and that separate standards should be established for athletic populations.
BMI versus FFM

Your fat free mass, or FFM, includes your muscles, bones, connective tissue and other not-fat components of your body mass. According to exercise scientist Len Kravitz, PhD of the University of New Mexico, we all need a certain amount of fat to maintain good health, and women need more than men. When you subtract your FFM from your total body mass, you get your fat mass. Body composition is a measurement that compares your fat mass to your total body mass, expressed as percent body fat…”

How to Calculate Body Mass Index

BMI Percentile Calculator for Child and Teen
English Version
nccd.cdc.gov

Sequoia Fitness TrimCal 4000 Body Fat Caliper (Black) [Health and Beauty]
TrimCal 4000
amazon.com

=>Men

Accurate and cheap bodyfat measurement using skinfold caliper

Body Fat Calculator scoobysworkshop.com

=>Women

How to Perform the Skin Fold Test (Female) – YouTube

Skinfold Test – Female Suprailium facstaff.elon.edu
Iliac Crest (Iliocristale, Suprailiac) Skinfold topendsports.com
“..is one of the common locations used for the assessment of body fat in athletes. There are other sites in this region, such as the supraspinale. I have also come across another skinfold site near here, along the mid-axillary line at the level of the umbilicus (see details below). See the complete list of skinfold sites, and the general procedure for taking skinfold measurements…

This skinfold measurement sites has previously been known by many names, including iliocristale (Parizkova), suprailiac (Durin & Womersley).
The similar suprailium site is slightly anterior (forward) to the iliac crest site, also taken above the crest of the ilium, but at the point where an imaginary line would come down from the anterior axillary border. See also the nearby site supraspinale.
Another skinfold site near here, is to be found along the mid-axillary line at the level of the umbilicus (trunk skinfold site?).
..”

AccuFitness Fat Track Fitness Body Transformation Toolkit, 6.4 Ounce
Fat Track
amazon.com

Girth Measurements

How to: Circumference Measurements

*see Fitness: Various Cardio Workouts goodnewshealthandfitness.wordpress.com

1 Rep Max Test

x 1.41 (e.g. 10 reps of benching 130 ; 1.41 x 130 =max should be 183.3lbs

R.P.E.

What is the best way to measure and monitor intensity during exercise? Viktoria Brautigam by Viktoria Brautigam on June 01, 2011 .acefitness.org

“..Another way to monitor exercise intensity is by the Rating of Perceived Exertion (RPE), or Borg scale. Using the Borg scale, with values from 0 to 20, can help you monitor your cardiovascular intensity. A rating of 7 corresponds to very, very light training intensity. A rating of 12 corresponds to moderate intensity. A rating of 17 corresponds to very hard intensity. A rating of 20 corresponds to maximum all-out intensity. Notice how, as your fitness increases, your exertion level at a previously difficult intensity starts to decrease. For example, running a 10 minute/mile pace used to be a level 16 exertion level for you. Two months after exercising regularly, you notice that the same 10 minute/mile pace is only an exertion level 12. RPE is a useful way of monitoring progress and keeping intensity appropriate. It is best used when cardiovascular training is more generalized and less specific. A person most likely to benefit from using the Borg RPE scale is following a general weight loss program…”

Perceived Exertion (Borg Rating of Perceived Exertion Scale) cdc.gov
“..Look at the rating scale below while you are engaging in an activity; it ranges from 6 to 20, where 6 means “no exertion at all” and 20 means “maximal exertion.” Choose the number from below that best describes your level of exertion. This will give you a good idea of the intensity level of your activity, and you can use this information to speed up or slow down your movements to reach your desired range…”

Simple Workout Log

Simple Workout Log Overview | 2016

-Apps

10 Best Workout Log Apps lifewire.com
There are many workout logging apps, but are there any worth your effort?

Reps & Sets | The complete gym logging app repsandsetsapp.com

Sport Skills assessment

-Power Test

Physiological Assessments: Sports-skills Assessments
Jessie Newel on May 09, 2014 acefitness.org
“..These assessments can be divided into two categories: (1) power and (2) speed, agility, and quickness. ..”

How to Calculate Power Based on Force and Speed
Physics I For Dummies, 2nd Edition
Related Book Physics I For Dummies, 2nd Edition By Steven Holzner dummies.com

Physics 1: Force, acceleration, velocity – YouTube

1. Standing Long Jump Test

2. Vertical Jump Test

Fitness test- Vertical jump – YouTube

3. Kneeling Overhead Toss
4.Margaria Kalamen Stair Climb Test
5. 300 Yard Shuttle run Test

-Children

President’s Council on Fitness, Sports & Nutrition (PCFSN) hhs.gov
“..
PCFSN engages, educates, and empowers all Americans to adopt a healthy lifestyle that includes regular physical activity and good nutrition. Since 1956, the Council has created and promoted programs and initiatives that motivate people of all ages, backgrounds, and abilities to be active and eat healthy….”

The President’s Council On Physical Fitness And Sports … – YouTube

President’s Council on Fitness, Sports & Nutrition – YouTube

Most Common Assessments

1. Pro Agility Test

Combine Testing: Pro-Agility Shuttle stack.com
“..The Pro-Agility Shuttle is a key test used by coaches and scouts to evaluate football players at the NFL Combine, college pro days and other football combines across the country. It is a great way to assess a player’s quickness and ability to change directions, which are fundamental skills for success on the gridiron.
Pro Agility Shuttle How-To

To set up for the Pro Agility Shuttle, position three cones in a straight line five yards apart. Start at the center cone in a three-point stance, straddling the start/finish line. Timing starts on your first movement. Sprint five yards to the right. Stop and touch the line with your right hand at the cone. Sprint 10 yards to the far cone. Stop and touch line with your left hand at the cone. Sprint five yards through the finish line. This can also be performed starting to the left.

Check out a diagram of the Pro Agility Shuttle to better understand the set-up…”,

Instructions for the Pro Agility Test (5-10-5) – YouTube

Pro Agility II: The 20-Yard Shuttle – YouTube

2. T Test

Agility T-Test topendsports.com
“..
purpose: the T-Test is a test of agility for athletes, and includes forward, lateral, and backward running….

Fitness Test – “T” Test – YouTube

3. 40 Yard Dash

40 Yard Dash Fitness Test – YouTube

Medical Tools

-BMI

Know Your Numbers: Body Mass Index
American Council on Exercise by American Council on Exercise

on November 04, 2013 acefitness.org

-Blood Pressure

*see Medical: Is your blood pressure too “low” or “high”? goodnewshealthandfitness.wordpress.com

Sphygmomanometer practicalclinicalskills.com

Sphygmomanometer Definition

“..
A sphygmomanometer is a device that measures blood pressure. It is composes of an inflatable rubber cuff, which is wrapped around the arm. A measuring device indicates the cuff’s pressure. A bulb inflates the cuff and a valve releases pressure. A stethoscope is used to listen to arterial blood flow sounds. …

Checking your blood pressure with a sphygmomanometer – YouTube

Vital Signs (Body Temperature, Pulse Rate, Respiration Rate, Blood Pressure) hopkinsmedicine.org
“…Vital signs are measurements of the body’s most basic functions. The four main vital signs routinely monitored by medical professionals and health care providers include the following:

Body temperature

Pulse rate

Respiration rate (rate of breathing)

Blood pressure (Blood pressure is not considered a vital sign, but is often measured along with the vital signs.)

Vital signs are useful in detecting or monitoring medical problems. Vital signs can be measured in a medical setting, at home, at the site of a medical emergency, or elsewhere…”

*see Fitness: Various Cardio Workouts goodnewshealthandfitness.wordpress.com

Blood oxygen, Understanding Pulse Oximeter reading – YouTube

Ultimate Fitness Tests

The Test of Fitness

Phase 1:Stability-Mobility

Practical Application of the ACE IFT Model—Phase 1: Stability and Mobility Training Makeba Edwards by Makeba Edward on February 27, 2017 acefitness.org
‘..When using the ACE IFT Model, first address proximal (toward the center of the body) stability via the lumbar spine/core before progressing to the distal (away from the center of the body) extremities or distal joints. Establishing proper core function (i.e., proximal stability) will allow for stable, central muscles that perform their given functions without compromising the actions of the distal joints…”

Phase 2: Movement Training

Practical Application of the ACE IFT Model—Phase 2: Movement Training
Makeba Edwards by Makeba Edwards on July 25, 2014 acefitness.org
“>..5. Understanding the reasons for exercises in Phase 2 requires some understanding of kinematics within the body (specifically as it relates to the lower extremity). Kinematics refers to the body in motion, in relation to the joint angle and pattern of movement, without any consideration given to the forces acting at the joints, or causes of motion…”

Practical Application of the ACE IFT Model—Phases 3 and 4: Load and Performance Training Makeba Edwards by Makeba Edwards on February 01, 2017 acefitness.org
“..The objective in this phase may be to increase muscular endurance, strength, or hypertrophy for the purpose of improving body composition, function, movement, or health by using resistance. ..

MUSCULAR ENDURANCE:

Circuit Training

How to Build the Perfect Circuit Workout By Charlotte Hilton Andersen shape.com
6 simple steps to create the ultimate fat-torching routine
“…Imagine a turbocharged workout routine that mixes cardio and strength training and has you in and out of the gym in 30 minutes. Plus, it’s infinitely and easily customized to help you reach your goals faster. Sound too good to be true? It’s not! It’s called circuit training…”

Circuit Training – Exercises Ideas – YouTube

“..

MUSCULAR STRENGTH:

Save Time and Get Stronger With Single-Set Training Tom Kelso
Tom Kelso Coach Strength and Conditioningbreakingmuscle.com
“..9 Ways to Get the Most Out of Single-Set Strength Training…

How Can You Get Big & Strong With Only One Set Per Exercise …

“..MUSCULAR HYPERTROPHY:..

Bodybuilding Workout For Beginners: Arms & Chest – YouTube

What Is a Super Set in Bodybuilding? : Great Exercise Tips – YouTube

Bodybuilding Workouts – Compound Sets For Legs – YouTube

Resistance Training Models

Macrocycles, Mesocycles and Microcycles: Understanding the 3 Cycles of Periodization
April 11, 2017 By Tyrone Holmes trainingpeaks.com
“…Periodization is the process of dividing an annual training plan into specific time blocks, where each block has a particular goal and provides your body with different types of stress. This allows you to create some hard training periods and some easier periods to facilitate recovery. Periodization also helps you develop different physiological abilities during various phases of training. For instance, during base training you focus on the development of aerobic and muscular endurance. During the intensity phase, this focus switches to lactate threshold and aerobic capacity (i.e., VO2 max), and as you enter the competition phase, greater emphasis is placed on boosting anaerobic capacity and neuromuscular power…”

Periodization and the Adult Client April Merritt by April Merritt on December 13, 2010 .acefitness.org
“..is is done through the use of micro (small) cycles, combined to form meso (intermediate size) cycles, which combine to form macro (biggest) cycles…

Periodization has two primary styles – linear and undulating.

Linear periodization is what we sometimes consider a more traditional resistance training program with gradually progressive increases. Within each micro cycle the training protocols are consistent, and then after each micro cycle the training variables are adjusted. Linear programs tend to be fairly rigid in their design. ..

Undulating periodization provides different training protocols during the micro cycles, in addition to changing the training variables after each micro cycle. Undulating programs tend to be less rigid in their design. :…”

Macrocycle, Mesocycle, and Microcycle – YouTube

Practical Application of the ACE IFT Model—Phases 3 and 4: Load and Performance Training Makeba Edwards by Makeba Edwards on February 01, 2017 acefitness.org

Phase 3 : Load Training

The Scientific Differences Between Weightlifting and Powerlifting Dresdin Archibald Coach breakingmuscle.com
“…At first glance, the most obvious difference is between the competition lifts. Weightlifting uses the snatch and the clean and jerk, both overhead movements. Powerlifting uses the squat, bench press, and deadlift, none of which is directed vertically overhead. (If only the media and public could grasp this.)..”

What is the Difference Between Powerlifting and Weightlifting? – N&P …

Phase 4: Performance Training

Plyometric
*see Fitness: Various Plyometric Training Exercises goodnewshealthandfitness.wordpress.com


Steady State Vs. Interval Training: Which One is Best for Your Clients?
by Pete McCall
on July 30, 2015 acefitness.org
“…So, is one form of training better than the other? Like almost all fitness-related questions, the answer depends on a variety of factors. In the car analogy described above, both options can help you get to your destination. Which one you choose depends on your personal preference—would you prefer to sit in slow-moving traffic or being in constant motion? ..

Advantages

HIIT can be effective for improving aerobic capacity and/or calorie burning in less time when compared to high-volume, steady-state training. ..”

Equipment Options

30 Essential Pieces of Equipment for the Successful Personal Training Studio by Ryan Halvorson on Jul 01, 2012 ideafit.com
“…What equipment would you include in your dream studio?

You certainly have plenty of choices. The fitness equipment industry sold $4.3 billion worth of gear in 2010—a 4.1% increase from 2009—according to the Sporting Goods Manufacturers Association. While a substantial chunk of that revenue came from high-dollar devices like treadmills and elliptical trainers, a vast variety of specialized pieces of exercise equipment have also made their mark on the fitness industry.

Which ones add the most challenge and variety to customer workouts? ..”

The Life Fitness Insignia Series Selectorized Strength … – YouTube

Selectorized Strength Equipment lifefitness.com
“..

Life Fitness selectorized strength machines are designed with a focus on both durability and sound biomechanics to ensure that they provide reliable performance for facilities and effective results for exercisers who are new to strength equipment as well as workout veterans…”,/i>

What is Selectorized Weight Training?
Published on March 20, 2006 in Exercise Equipment Advice healthstylesexercise.com

How to Use a Cable Pulley Machine, Gym Basics, Fit How To – YouTube

Cable Machines, Cable Weight Lifting Machines For Sale – Gym Direct gymdirect.com.au

Cable Machines-Benefits and Advantages fitnesshealthzone.com

Machines Vs. Free Weights – Which Builds More Muscle? – YouTube

Exercise Equipment : How to Use Free Weights – YouTube

Fitness Town Video Fit-Tip: The Benefits of Kettlebell Training – YouTube

Top 6 Medicine Ball Exercises – YouTube

The benefits of a resistance band – why you must have one … – YouTube

8 Best Bodyweight Exercises Ever (HIT EVERY MUSCLE!) – YouTube

more….Health & Fitness: Trying to lose weight? goodnewshealthandfitness.wordpress.com
& Medical: How to “stop” an Irregular Heart Beat? goodnewshealthandfitness.wordpress.com
& Health: How to “fight” Diabetes? & Medical: How the Lungs (respiratory system) Function?

How to handle injuries?

Is R.I.C.E. All Wrong?
by Jim Thornton9 months ago life.spartan.com
“…It’s the most famous acronym in sports medicine, a household term as familiar to athletes as the physicians who treat them: RICE, for rest, ice, compression, and elevation…

As for why keeping injured tissues moving works better than immobilizing them, the exact mechanisms await further research. “We don’t understand everything about this yet,” Reinl concedes, “but we do know that stillness is the enemy. If you remain still, everything shrinks and atrophies—your muscles, bones, ligaments, everything.”…

So if RICE is no longer the answer, what’s a better strategy for expediting your return to the field of play? Reinl, for his part, believes the answer lies in a new acronym: ARITA—active recovery is the answer.

There are exceptions, of course—you may have no choice but to immobilize a limb, say, with a compound fracture. But for most garden-variety sports injuries, Reinl suggests resisting the urge to ice away your pain and plop down on the couch for days. Instead, let your pain level be your guide and keep on moving as much or as little as your mending body allows….”

RICE is Dead | Injury and Daily Recovery Tips – YouTube

Documentation

Fitness record-keeping: not just a waste of trees
Published: 05-Nov-2014 Updated: 10-Nov-2015 fitness.org.au
“…By way of a general guide, records should at least cover the following:

Initial assessment (most of these should be captured on a Client Information form):

client details (such as name and address of the client and details of GP);
relevant medical history including medications administered and diagnostic results;

previously injured her knee and wishes to regain fitness;
the assessment undertaken and findings, both positive and negative; and
the fitness plan and estimated cost.

Each session:

the date of each training session;
the client’s response to the last session and update on medical history e.g. any intervening incidents;
information and advice provided to the client, particularly in relation to warnings as to relevant potential adverse outcomes, and the client’s consent to training;
any new assessment undertaken and the findings;

It is important that your clinical records are just that – clinical. Do not record personal or offensive comments about the client – as a rule of thumb, if you would not say it to their face, do not write it down. A personal or offensive comment will, at the very least, be embarrassing to you if the records are required to be produced in response to a complaint and may well adversely affect the outcome of that complaint.
..”

What does it take to be a good personal trainer? – YouTube

How To Spot A Bad Personal Trainer / Coach

Medical: Parts of the Muscular System Medical: What are parts of the Skeletal System?, & Fitness: Physiology of Exercise goodnewshealthandfitness.wordpress.com

Follow us at..
#healthfitnesslifeguy
https://www.instagram.com/healthfitnesslifeguy/

Good News Fitness
https://www.facebook.com/groups/556119821134734

“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

Health: Benefits of “Fasting”?

10 Evidence-Based Health Benefits of Intermittent Fasting healthline.com
“…
Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting.

Numerous studies show that it can have powerful benefits for your body and brain.

Here are 10 evidence-based health benefits of intermittent fasting.

1. Intermittent Fasting Changes The Function of Cells, Genes and Hormones

When you don’t eat for a while, several things happen in your body.

For example, your body initiates important cellular repair processes and changes hormone levels to make stored body fat more accessible.

Here are some of the changes that occur in your body during fasting:

Insulin levels: Blood levels of insulin drop significantly, which facilitates fat burning (1).
Human growth hormone: The blood levels of growth hormone may increase as much as 5-fold (2, 3). Higher levels of this hormone facilitate fat burning and muscle gain, and have numerous other benefits (4, 5).
Cellular repair: The body induces important cellular repair processes, such as removing waste material from cells (6).
Gene expression: There are beneficial changes in several genes and molecules related to longevity and protection against disease (7, 8).
….”

Nutrition 101 with Dr. Mike
https://youtu.be/Yrb2xBLX-nI
*see Health: Nutrition-Foods to Know About goodnewshealthandfitness.wordpress.com

5 Intermittent Fasting Methods: Which One Is Right for You? dailyburn.com
Health by Kate Morin on 6/10/2017
“…The Science of Fasting

As far back as the 1930s, scientists have been exploring the benefits of reducing calories by skipping meals. During that time, one American scientist found that significantly reducing calories helped mice live longer, healthier lives. More recently, researches have found the same in fruit flies, roundworms and monkeys. Studies have also shown that decreasing calorie consumption by 30 to 40 percent (regardless of how it’s done) can extend life span by a third or more. Plus, there’s data to suggest that limiting food intake may reduce the risk of many common diseases. Some believe fasting may also increase the body’s responsiveness to insulin, which regulates blood sugar and helps control hunger…

Intermittent Fasting: 5 Methods

….What and when you eat during the feeding window also depends on when you work out. On days you exercise, carbs are more important than fat. On rest days, fat intake should be higher. ..

2. Eat Stop Eat

….How It Works: Fast for 24 hours once or twice per week. During the 24 hour fast, which creator Brad Pilon prefers to call a “24 break from eating,” no food is consumed, but you can drink calorie-free beverages. ..

3. The Warrior Diet

How It Works: Warriors-in-training can expect to fast for about 20 hours every day and eat one large meal every night. What you eat and when you eat it within that large meal is also key to this method. The philosophy here is based on feeding the body the nutrients it needs in sync with circadian rhythms and that our species are “nocturnal eaters, inherently programmed for night eating.”…

4. Fat Loss Forever

…How It Works: Not completely satisfied with the IF diets listed above? This method takes the best parts of Eat Stop Eat, The Warrior Diet and Leangains, and combines it all into one plan. You also get one cheat day each week (yay!) — followed by a 36-hour fast (which may be not-so-yay for some). After that, the remainder of the seven-day cycle is split up between the different fasting protocols….

5. UpDayDownDay ™ Diet (aka The Alternate-Day Diet or Alternate-Day Fasting)

How It Works: This one’s easy: Eat very little one day, and eat like normal the next. On the low-calorie days, that means one fifth of your normal calorie intake. Using 2,000 or 2,500 calories (for women and men, respectively) as a guide, “fasting” (or “down”) day should be 400 to 500 calories. Followers can use this tool to figure out how many calories to consume on “low-calorie” days….

Medical Experts

Dr. Mercola: The Benefits of Intermittent Fasting – YouTube

Benefits Of Intermittent Fasting + How To Do It – YouTube (Dr. Axe)

Benefits of Intermittent Fasting – YouTube

Other Benefits

-Lose Weight
*see Health & Fitness: Trying to lose weight? goodnewshealthandfitness.wordpress.com

How Intermittent Fasting Can Help You Lose Weight healthline.com
“..Interestingly, despite what the 5-6 meals a day proponents would have you believe, short-term fasting may actually increase fat burning.

Two studies have found that fasting for about 48 hours boosts metabolism by 3.6-14% (12, 13). However, fasting periods that are longer can suppress metabolism (14)…”
Intermittent Fasting: How To Lose Body Fat And Detox In 5 Easy Steps! elivatenutrition.com
“…Step 2: Fasted Lemon and Cayenne Pepper Water

That’s right! First thing every morning you are going to drink warm lemon water with non-irradiated cayenne pepper. Lemmon Juice and cayenne pepper both have anti-fungal, detoxifying, and immune boosting properties. It’s really the best way to start your day. But why?..”

Sal: I usually start my mornings drinking a glass of h20 with drops of lemon juice and do my morning push-ups/sit-ups. I won’t eat for another 30 minutes or when I’m done exercising.

Health: Importance of Cleansing-Detoxification goodnewshealthandfitness.wordpress.com

Sal: I “try” to fast 3 meals in various days of the week depending on what’s going on (e.g. work schedule, what’s on the menu at work, etc..). I usually fast Sunday mornings before church as it helps me “focus” and “hear” what God might be telling me through the message, shares, worship music, etc.. Then I try to pick two days (usually lunch /breakfast) of the week. I sometimes just eat vegetables and/or fruits only . I use that time to “meditate” in God’s Word or ways to get “closer” in my personal relationship with God.
*see Health: Vegetarian-Vegan Diet Needs? goodnewshealthandfitness.wordpress.com

-Spiritual

Biblical Daniel Fast Put to the Test
Michael Greger M.D. FACLM September 10th, 2012 Volume 10 nutritionfacts.org
“..Within a matter of weeks, participants placed on the vegan diet outlined by the prophet Daniel experienced improvements in blood pressure, cholesterol and insulin levels, insulin resistance, and C-reactive protein levels, a marker of inflammation within the body…”

THE DANIEL FAST: My Experience, How to Eat, Biblical Fasting Guide …

Daniel Fast: Benefits for Your Spiritual, Emotional & Physical Health draxe.com
“…Daniel Fast: Food List

According to our understanding of the Hebrew definition of “pulse” that was used in the verse for vegetables can actually mean a range of foods. Here is the Daniel Fast food list of what you are allowed to eat:..”

Healthy Fasting Tips: Ramadan Do’s and Don’ts onearabvegan.com
“..
DO break your fast with something nutritious.
After fasting all day long, you should at least make sure you break your fast with something healthful and nutrient dense, like dates or fresh juice. It is extremely common to break a fast with dates, as per Islamic tradition. Dates are naturally high in sugar, vitamins and minerals and are quickly digested so they are ideal for an immediate energy boost. To avoid the post sugar rush slump, make sure you combine your dates with a protein source like nuts as these slow the release of sugar into the blood. I personally break my fast with a dried date stuffed with a raw walnut followed closely by some fresh juice and water…”

Sal: I’ve fasted during Ramadan before and it was tough! It was my first time to “fast” without drinking any water or food completely. However, I did it with God as I prayed (e.g. for my Muslim friends) and asked God to give me strength. A Muslim friend told me to use this time to “remember the poor” around you, which is a great motivation too!

Lent: A Season of Fasting, Reflection, and Self-Care by Aimee McNew paleoplan.com
“…Lent is intended to be a season of contemplation, sacrifice, and simplicity with fasting and prayer—a time to grow in faith. Easter, of course, has both secular and religious observations, but for Christians, it’s arguably the most sacred time of the year. This is because the entirety of Christian faith is based on the death and subsequent resurrection of Jesus Christ. So Lent is a time of year to take a sobering, sacred look at our personal lives…”

Sal: I’ve had various types of “fasting” during Lent as a sacrifice from “things” that distract me from a “growing personal relationship” with God. One year, I “fasted” from “sweets”. I admit, I had one or more day “breaking” this due to my birthday during Lent season. If you break it, don’t give up entirely! God back and finish with prayer -asking God to deal with overcoming temptation! It’s a faith building experience.

Days of Unleavened Bread isawthelightministries.com
…How To Observe The 7 Days of Unleavened Bread


In the days and hours BEFORE Passover, we must remove all leavening from our houses. Remove all food that has baking soda, leaven or leavening listed as ingredients. In the Scriptures, “leaven/leavening” symbolizes sin. Sin puffs up. So we are learning to remove sin/leavening from our lives. As of sunset on Passover Day, all leavening must have been removed. You may have taken it to a storage unit, given it away or eaten it all up. Refrain from buying bread in the week before so that you will not have as much to remove or eat up before Passover evening. This is the origin of “Spring Cleaning”. Some people like to clean between their couches, etc in an attempt to remove all crumbs which picture hidden sin in our lives. During the week, You WILL find something that you forget or that you did not realize had leavening listed as an ingredient. Again, this pictures hidden sin and the continual process of learning about what sin is and removing worldliness from our lives…”

Sal: I fasted eating foods w/ NO “flour” (e.g. bread) and saw a lot of health benefits (e.g. eye sight improvement)..

Follow us on IG or Instagram #healthfitnesslifeguy
https://www.instagram.com/healthfitnesslifeguy/

Good News Health
https://www.facebook.com/groups/479920498739082/

Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

Health: Nutrition-Foods to Know About

Government Perspective

Team Nutrition
MyPlate
fns.usda.gov

MyPlate Nutrition Guide

MyPlate/MiPlato cnpp.usda.gov
“..MyPlate replaced MyPyramid in June 2011. MyPlate is part of a larger communication initiative based on the Dietary Guidelines for Americans to help consumers make better food choices. MyPlate is designed to remind Americans to eat healthfully, and is not intended to change consumer behavior alone. MyPlate illustrates the five food groups using a familiar mealtime visual — a place setting…”

Archives

Food Guide Pyramid cnpp.usda.gov
“..
The Food Guide Pyramid, which was released by the USDA in 1992, was replaced on April 19, 2005, by MyPyramid.

The original Food Guide Pyramid, like MyPyramid, was a widely recognized nutrition education tool that translated nutritional recommendations into the kinds and amounts of food to eat each day.

Several Food Guide Pyramid publications are provided here for historical reference. The information and guidance they contain is no longer current. (All files are PDFs unless otherwise noted.)

More Pyramids can be found at the USDA National Agricultural Library…”

Low-Income

Supplemental Nutrition Assistance Program (SNAP) fns.usda.gov
“..SNAP offers nutrition assistance to millions of eligible, low-income individuals and families and provides economic benefits to communities. SNAP is the largest program in the domestic hunger safety net. The Food and Nutrition Service works with State agencies, nutrition educators, and neighborhood and faith-based organizations to ensure that those eligible for nutrition assistance can make informed decisions about applying for the program and can access benefits. FNS also works with State partners and the retail community to improve program administration and ensure program integrity…”
Child and Adult Care Food Program (CACFP) fns.usda.gov
“..USDA’s Child and Adult Care Food Program plays a vital role in improving the quality of day care and making it more affordable for many low-income families. Each day, 3.3 million children receive nutritious meals and snacks through CACFP. The program also provides meals and snacks to 120,000 adults who receive care in nonresidential adult day care centers. CACFP reaches even further to provide meals to children residing in emergency shelters, and snacks and suppers to youths participating in eligible afterschool care programs…”

Reading Nutrition Food Labels

Food Labels – Nutrition Labels – How To Read Food Labels

Published on Feb 15, 2017

In this video I discuss how to read food labels and what all of the sections of the label are telling you.

Food labels can be tricky, so it is important to understand what these labels are actually telling you.

The Nutrition Facts Label can be broken into 5 parts; 1) serving size, 2) calories, 3) amount of nutrients, 4) Percent daily value and 5) the footnote portion.

Serving Size
The serving size section tells what 1 serving size actually is, and the total amount of servings in the container. Serving sizes are usually standardized to make it easy to compare similar foods. For instance here are 2 food labels for organic soups, black bean vegetable on the left, chunky vegetable on the right. You can see both list a serving size as 1 cup or 245 grams.

Calories
Next is the calories section. Calories are a measurement of energy from food for your body. Here we have the nutrition label for Lucky Charms cereal. Most people grab a bowl, and fill it up near the top, then add in milk paying no attention to serving size.

But, 1 serving size is actually ¾ of a cup of the cereal and ½ cup of non fat milk. According to the serving size section, this would provide 150 total calories, 110 calories from the cereal and 40 calories from the milk. The full bowl of cereal and milk totaled 448 calories. So, 150 calories vs 448 calories, quite a difference.

Amount of nutrients
The next section lists the amount of nutrients in a serving size. Here you will see the macronutrients, Fats, carbohydrates and protein. Macronutrients are what provide calories, or energy for your body. Other items listed usually include cholesterol and sodium, and typically under the carbohydrates section the amount of fiber and sugar are listed.

Cholesterol, sodium and sugar are listed because many people over consume these items, and fiber is listed because most people are deficient in it. The percentages on the right tell you the percentage of the recommended amount of each item, in a serving size. These percentages are based on a person consuming a 2000 calorie diet per day. For instance, the black bean vegetable soup provides 5g of fiber, at 20%.

This means that 1 serving of the soup provides 20% of the recommended amount of fiber most people need per day. Keep in mind that every persons nutrient needs are different.

Percent daily value of micronutrients
Percent of daily value is the next section. This section tells you the percentage of micronutrients, vitamins and minerals, in a serving size of the food item. Again, These percentages are based on a person consuming a 2000 calorie diet per day.

If we look at the lucky charms label, we see the cereal provides 10% of the recommend daily value of calcium, with the milk that increases to 25%. So, one serving size of the cereal with the milk will provide 25% of the recommended amount of calcium most people need per day. Again, Keep in mind that every persons nutrient needs are different.

Footnote
The last part of a food label is the footnote section. Percent daily values are based on 2000 calorie diet. This statement appears on all food labels, as you can see on this cracker label and on this yogurt label. The remaining portion you see on the yogurt label will appear if the size of the label is large enough.

The recommended daily values are listed for several nutrients, and are based on public health experts’ advice. They are listed for 2000 and 2500 calorie diets. The recommended daily values change for the energy nutrients, but stay the same for cholesterol, sodium and potassium.

You can also see that the recommendations for total fat, saturated fat, cholesterol and sodium are listed as less than, meaning that these are maximum intake recommendations.

I will say this for a 3rd time, only because it is extremely important, every persons nutrient needs are different, an athlete, a runner, or someone that leads a very sedentary lifestyle. All of these people will have different nutrient needs.

And that be the basics on food labels.

How to Read Nutrition Facts | Food Labels Made Easy

Published on May 3, 2016

To support our channel and level up your health, check out:
Our Fast Weight Loss Course: http://thehealthnerds.com/the-science&#8230;
Our Better Health Basics Course: http://thehealthnerds.com/food-health&#8230;

Today I am going to teach you guys how to read nutrition facts labels. One of the best ways to improve your health quickly is by learning how to read nutrition labels.

The first thing you’ll notice at the top of nutrition facts are the serving size and servings per container.

This is simply the “amount” in the package or container.

Pretty self explanatory…

Next you have the ingredients.

Everything inside these black lines is representative of ONE serving.

This is important to understand because, next you will see the calories and the calories from fat.

This is pretty much the only thing most people ever look at and this is a common mistake…

If the package says 200 calories on the bag of chips, but the serving per container says 2.5, that means there is actually 500 calories in the bag…

This is a clever little marketing trick that you should pay attention to.

Pressing on, you will see the total fat on the package along with a number and a percentage on the right hand side.

The number represents the total fat in one serving and percentage represents the percentage based on a 2000 calorie diet.

So 8 gram is 12% of a 2000 calorie diet.

I should also remind you that fat is not bad for you and there are plenty of healthy foods that are high in fat.

What you really want to watch out for is any trans fat.

Trans fat is the kind linked to heart disease and all sorts of bad stuff. Avoid this at all costs.

Saturated fat should be much less of a concern.

This may surprise some of you, so I will link a few studies below that have conclusively proven that saturated fat is fine to eat and not the cause of the many diseases it was wrongly accused for.

Think of saturated fat as the middle child of the fat family, he’s got a good heart but is just a little misunderstood.

Now, you may be thinking, wait a minute…

Why does the total number of saturated fat and trans fat not add up to the total fat at the top…

Where’s the other 7 grams?

Well this is because not all fats will be listed on the nutrition label.

Only the nutrients deemed most important ever make it to the nutrition labels.

Don’t worry though.

The other fats not listed are generally healthy and should be much less of a concern.

Pressing on you will see cholesterol and sodium.

Remember, these numbers are based on ONE serving.

If the sodium was 25% of your daily intake and the package had 2.5 servings in it. That means the entire package contains 63% of you daily sodium intake.

Quite a bit considering this is one snack.

Onward, you’ll sees the carbohydrate section.

Carbohydrates are the breads, grains, fiber and SUGARS in the food.

The first section you’ll see is for dietary fiber.

Having a good amount of dietary fiber is a good thing as it helps with digestion and satisfaction from meals.

Now the next section is what you need to pay attention to.

The total sugars in the food you’re eating are important to watch out for as, like the trans fats, these have been linked to a whole host of diseases and health problems.

Also you should be aware of not only the sugar in the food, but what kind of carbohydrates you’re eating.

If the food is very high in carbohydrates, but low in dietary fiber, even though the carbs are not labeled as “sugar,” they will operate very similarly in the blood stream.

These are called “simple carbs.”

This is why you need to watch out for unrefined carbohydrates like white bread and pastas.

Next up, you’ll see the label for protein.

Knowing that foods high in protein lead to better satisfaction from meals, and promote lean muscle tissue, you will want most of the foods you eat to have a good amount of protein.

Finally, we have a few key vitamins at the bottom.

It may sound strange, but ignore these.

The numbers will be notoriously low and you should be focusing instead on getting in lots of fruits and vegetables every day to meet your vitamin requirements.

Leafy greens contain calcium and iron, and fruits contain vitamin c and a.

The rest of the nutrition labels facts contain recommendations about how much of each category to get in.

They do not change on nutrition labels and are not that important.

Finally, on some labels you will see the calories per gram for each macronutrient.

Fat contains 9 grams per serving and Carbohydrates and Proteins contain 4.

So for every 10 grams of fat, you will have 90 calories. For every 10 grams of protein or carbs you will get 40 calories.

Safe to say, you should now have a general understanding of how nutrition labels work.

Most importantly, you can stop assuming something is healthy for you based on tricky packaging and start KNOWING the difference.

Health Experts Perspective

Nutrition 101 with Dr. Mike

How to Develop Healthy Eating Habits

Protein Bars

Nutrition Lifestyle

Best Time?

The Best Time of Day to: Exercise, Cheat On A Diet, and More! Health
|July 20, 2011|
By SELF Staffers .self.com/
‘..According to Dr. Oz, the big rule of thumb is that you need to have dinner more than three hours before you go to bed, so that you aren’t going to bed with a full stomach…

When you exercise in the morning — cardio and strength training is key — you kick-start your metabolism, which will help you burn more calories throughout your day…

The best time to eat fats is at 10 a.m because fat acts as a source of energy, so have your fats in the morning so you can burn them off all day. For carbs, 1 p.m is the best time to indulge since they increase your level of serotonin and will prevent snacking throughout the rest of the day — yay for pizza for lunch. Sugar intake is 2 p.m since this will give you instant energy during your midafternoon slump, and 5 p.m is the best time for an alcoholic beverage since in small doses it can act as a stimulant, but in high doses it’s a depressant, so at 5, this will give your body lots of time to metabolize it by bedtime. Three cheers for happy hour!..”

-Fruits

7 Tips The Right Time To Eat Fruits In A Day

Will Fruit Make you Fat? How to Monitor Fructose- Thomas DeLauer

*before a workout (30 minutes prior)
*see Health & Fitness: Ergogenic Aids & Energy Enhancing Supplements & Health: Alternatives to “processed” sugar for your “sweet tooth”? goodnewshealthandfitness.wordpress.com

Fats
*see Health: Nutrition-Macronutrients goodnewshealthandfitness.wordpress.com

Dietary Fats: What’s Good and What’s Bad familydoctor.org
“..“Bad” fats

Saturated and trans fats are bad for you. Less than 7% of your total daily calories should come from saturated fats. Less than 1% should come from trans fats. In a 2,000-calorie daily diet, that’s less than 15 grams of saturated fat and less than 2 grams of trans fat.

Saturated fats occur naturally in some animal products. This includes meat, poultry, eggs, and dairy items, such as cheese, cream and whole milk. Palm, coconut, and other tropical oils, as well as cocoa butter, contain saturated fat.

Trans fats are made when liquid oils get turned into solid fats. This process is called hydrogenation. Trans fats are found in a lot of processed foods. All food companies have to list trans fat on nutrition fact labels. However, foods can have up to .5 grams of trans fat per serving and still show 0 grams. Check the ingredients list and look for the words “hydrogenated oil.”

You should limit saturated fats and avoid trans fats. They often are found in fast food, fried foods, and snack foods. They also can be in desserts and commercial baked goods. These bad fats increase your LDL (bad) cholesterol levels. They decrease your HDL (good) cholesterol levels….
*see Medical: Is your blood pressure too “low” or “high”? goodnewshealthandfitness.wordpress.com

“…

“Good” fats

Replace bad fats with good fats. Studies show that good fats can help lower your total cholesterol level. Omega-3 fatty acids have good health benefits. They can decrease your risk of heart attack and inflammation.

Monounsaturated fats are found in canola, olive, and peanut oils. They are in a variety of nut oils and butters. Avocados, legumes (beans and peas), and seeds also contain these fats.

Polyunsaturated fats are found in vegetable oils like corn, sunflower, and safflower oil. They are in soybeans, legumes, grains, and nuts. Several seeds, like sesame and sunflower, also contain these fats.

Omega-3 fatty acids are usually found in seafood. This includes salmon, herring, sardines, and mackerel. Flaxseeds, flaxseed oil, and walnuts also contain omega-3s…”

The Critical Differences Between Omega-3 Fats From Plants and Marine Animals 2.3K September 11, 2016 • 267,067 views articles.mercola.com
“.. Both plant- and animal-based omega-3 have their first double-bond in the third position — hence the name “omega-3.” However, the length of the carbon chain of each omega-3 fat makes a significant difference when it comes to bioavailability and biological effect.

Marine animal-based omega-3 (fatty fish, fish oil and krill oil) primarily contain docosahexaenoic acid (DHA), a long-chained PUFA consisting of 22 carbons and eicosapentaenoic acid (EPA), which has 20 carbons.
Plant-based omega-3 (found in flaxseed, flaxseed oil, chia seeds, walnuts and leafy greens, for example) contain alpha-linolenic acid (ALA), a shorter-chained PUFA consisting of 18 carbons. They are completely devoid of DHA and EPA.
..”

* (video) ALA (more of a source of energy is not as important to supplement, absorbs fast;, DHA is mostly in your brain already
*carbs are “dirty fuel”, while “fats” are “clean fuel”; don’t need high protein diet; we don’t need that many grains (food pyramid is false), interminent fasting is important (benefits : increase human growth hormone-longevity)…

*see Health: Benefits of “Fasting”? goodnewshealthandfitness.wordpress.com

, spread 8 hours eating; curcumin (Tumeric) great brain food (increase serotonin), etc…

<bSugars
*see Health: Alternatives to “processed” sugar for your “sweet tooth”? goodnewshealthandfitness.wordpress.com

How Much Sugar Should I Eat Per Day?

Health: Alternatives to “processed” sugar for your “sweet tooth”? healthyeating.sfgate.com
“…Sugars and other carbohydrates can play a role in a healthy, balanced diet, but not all sugars have an equal impact. The difference in good and bad sugar lies less in the sugars themselves than in how they’re consumed, and how quickly they cause your blood glucose levels to rise. As a rule “good” sugars come in healthy whole foods, while “bad” sugars come in highly refined, processed foods…”

A Diabetic Trip to the Grocery Store

*see Health: How to “fight” Diabetes? goodnewshealthandfitness.wordpress.com

Foods to build “Stronger” Bones
*see Health: How to deal with arthritis as one ages? goodnewshealthandfitness.wordpress.com

*see Health: Nutrition-Micronutrients Pt. 2~Vitamins=Fat Soluble : D & K!

Special Diets for Particular Populations

Obesity
*see Health & Fitness: Trying to lose weight? goodnewshealthandfitness.wordpress.com

Here’s The Best Way To Start A Daily Food Log For Weight Loss self.com
“..In order to make sure you’re getting the most out of creating a food diary you want to make sure you’re keeping tabs on the right things. Here are the six things registered dietitians tell their clients about food logging.

Related: How Bad Is It To Eat Carbs At Night If You’re Trying To Lose Weight?
1. Set up a method that works for you.

Take your lifestyle into consideration, explains registered dietitian Jenny Beth Kroplin. “There are many online tools, apps, and handwritten versions of food journals and trackers that can be quite helpful.” If an app like MyFitnessPal is your jam, go for it. If you’d rather not see the calories, try jotting your food down in a note on your phone or using a good old-fashioned notebook.

If you’re ..”

Eating Disorders
*see Health: How to “fight” Eating Disorders? goodnewshealthandfitness.wordpress.com

Pregnant Women
*see Health & Fitness: Tips for Pregnant Women goodnewshealthandfitness.wordpress.com

Liquid Only Diet

-Meal Replacements


Ranking the best meal replacement shakes of 2019 bodynutrition.org Last Updated: November 8, 2018
“..Our research team ranked the best meal replacement shakes below:..

Evidence Based
Benefits of Meal Replacement Shakes + Best Options
By Rachael Link, MS, RD October 30, 2018 draxe.com
“..When shopping for shakes, take a look at the ingredients label and read carefully. The best protein shakes should:

be free of high-fructose corn syrup, hydrogenated vegetable oil and added sugars
contain a good amount of protein and fiber — with around 15–20 grams of protein and 3–5 grams of fiber per serving — plus at least 33 percent of the daily value for most vitamins and minerals
not contain over 10 grams of sugar or a long list of chemicals and synthetic additives listed on the label
be ..”

The Best Nutrition Drinks and Shakes For Seniors to Keep Them Healthy By Caregiver Connection – July 19, 2018 caregiverconnection.org
“…Nutrisystem Shakes….150 calories, 5 grams of fiber, 13 grams of protein

Chocolate and ..”
*see Premier Protein 30g Protein Shakes, Bananas and Cream, 11 Fluid Ounces, (Pack of 4) amazon.com

10 Meal Replacement Shakes That Actually Taste Good By Kasandra Brabaw
Sep 13, 2018
berry smoothie
These store-bought and homemade smoothies will help fill you up on the go.
“..Make it a meal: If you’re grabbing this for breakfast and know you need to keep hunger at bay until lunch, drink this shake after you nosh on a slice of multi-grain bread topped with 1/4 of an avocado. You’ll boost your meal by 160 calories, 6 g filling fiber, and about 8 g of healthy fats. ..”
Raw Organic Meal Shake & Meal Replacement gardenoflife.com
“..Raw Organic Meal is a delicious organic MEAL-ON-THE-GO packed with incredible nutrition to help you satisfy hunger, manage weight and feel great! Raw Organic Meal uniquely combines the goodness of multiple Garden of Life products in one complete raw organic meal replacement. Basically, it has the nutrition of seven products in one container! Raw Organic Meal delivers 20 grams of clean protein per scoop from 13 raw sprouted ingredients, along with greens, healthy fat, 7g of Organic Fiber, probiotics, enzymes, plus 21 vitamins and minerals. ..”
Organifishop green foods

Vegetarians & Vegan

*see Health: Vegetarian-Vegan Diet Needs? goodnewshealthandfitness.wordpress.com/

Health: Nutrition-Micronutrients Pt. 3~Vitamins=Major Minerals & Health: Nutrition-Micronutrients Pt. 4~Vitamins=Trace Minerals goodnewshealthandfitness.wordpress.com

Children
*see Health & Fitness: How Can Children Have An “Active” Lifestyle? goodnewshealthandfitness.wordpress.com

Elderly
*see Health & Fitness: How to get more “energy” for the Elderly? goodnewshealthandfitness.wordpress.com

Fitness

9 Nutrition Rules for Building Muscle | Jim Stoppani’s Shortcut to Strength

*see Medical: Parts of the Muscular System goodnewshealthandfitness.wordpress.com

Athletes

Nutrition for Athletes familydoctor.org
“..Most people need between 1,500 and 2,000 calories a day. For athletes, this number can increase by 500 to 1,000 more calories…

Fat is another important source of calories. In small amounts, fat is a key fuel source. It serves other functions, such as supporting good skin and hair. Do not replace carbs in your diet with fats. This can slow you down, because your body has to work harder to burn fat for energy. Fats should make up no more than 30% of your daily calories. When you can, choose unsaturated fats, like olive oil and nuts. These are better for your health than saturated and trans fats. Too much fat or the wrong kinds can cause health problems. It can raise your bad (LDL) cholesterol level and increase your risk of heart disease and type 2 diabetes.

Protein should make up the remaining 10% to 15% of your daily calories. Protein is found in foods like meat, eggs, milk, b…”

What Is the AMDR Recommendation for Carbohydrates?
healthyeating.sfgate.com
“…Recommendations for Athletes

Getting 45 percent of your food intake from carbs may be too low for athletes and people who exercise regularly, because carbs are the body’s main fuel source during physical activity. Brown University suggests that athletes should get about 65 percent of their daily intake from carbohydrates. The American Academy of Orthopaedic Surgeons recommends that athletes get 60 to 70 percent of their calories from carbs..”

Other: Diet Programs

DASH Diet Plan Explained – Is The DASH Diet For You? – YouTube

Calculations

-Calorie Calculator

MyPlate Calorie Tracker and Fitness Program | LIVESTRONG.COM

Follow us on IG or Instagram #healthfitnesslifeguy
https://www.instagram.com/healthfitnesslifeguy/

Good News Health
https://www.facebook.com/groups/479920498739082/

Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

Fitness: Kinesiology-Kinematic Exercise Types

Major Muscle Groups and Associated Exercises

Forces
*see Medical: Parts of the Muscular System goodnewshealthandfitness.wordpress.com

Obey the Law! The Laws of Motion, That Is. April Merritt // 4/19/2010 acefitness.org
“…Newton’s first law, the law of inertia, states that a body at rest will stay at rest and a body in motion will stay in motion unless acted on by an outside force. Law one also states that a body’s inertia is proportional to its mass (a heavier object is harder to get moving than a lighter object). So how does this relate to the fitness professional? Weight lifting! Starting a bicep curl with a 15 pound weight is going to be harder than starting a bicep curl with a 2 pound weight…

Newton’s second law, the law of acceleration, states that a force acting on a body in a given direction is equal to the body’s mass multiplied by the body’s acceleration in that direction. (Force = mass x acceleration) How can we apply that to fitness? With soccer, the more force you exert during a kick, the faster the acceleration of the ball. This means when the ball leaves your foot, it is going to travel faster and farther. A dainty kick (little force) means less acceleration. An ‘I mean business’ kick (more force) will mean greater acceleration. In this case the mass, the soccer ball, remains the same in both examples…

in terms of weight training. If you ‘cheat’ by initiating a lifting movement with momentum from a body part other than the one you are focusing on, the momentum of the moving weight may be greater than the muscle’s ability to decelerate and stop it. ..

..Finally, Newton’s third law is commonly referred to as the law of reaction – every applied force is accompanied by an equal and opposite reaction force. Say it with me ‘every action has an equal and opposite reaction’. With fitness we talk about this in regards to impact forces when jogging, doing plyometrics, or step class. Step training remains popular even though the magnitude of the ground-reaction forces associated with each step place the student as risk for a variety of overuse injury. Using a ten inch step is going to result in greater impact forces than using a 2 inch step. When we ‘land’ we exert a force on the ground…”
*see Fitness: “Safety” & Best Tips (Properly) When Running, Jogging, and/or Walking Outdoors

Multi-Planar

What is Multi-planar Movement e4lacademy.com
“..Three primary planes of motion in which the body can move:

•Sagittal = Forwards and Backwards

•Frontal = Side to Side

•Transversal = Rotationally

Exercises and movement in general, can then be classed as multi-planar if they occur through 2 or more planes of motion…”

Multiplanar Exercise by BETHANY KOCHAN Last Updated: Sep 11, 2017 livestrong.com
“Your body does not move in just one direction. You can move forward, back, side to side and even rotate. Sometimes you perform these motions at the same time at different joints of your body. These movements happen in different planes of motion and are called mulitplanar. You can incorporate multiplanar exercises into your workouts as a way to enhance movement, fitness and performance…”
What is Pronation and Supination of the Forearm?, from youtube.com

Muscle Contraction Types
https://youtu.be/T3OiOJ6-x34
“ORTHOfilms
Published on Dec 13, 2013
An animated description of isotonic, isometric, and isokinetic muscle contractions.

Visit http://www.orthofilms.com for more videos and info. “

The Muscular System Explained In 6 Minutes

Kinesiology: The Study of Human Motion hawaiianshirtray.com
“…

Biomechanics is the study of movement involved in strength exercise or in the execution of a sport skill. Biomechanics focuses on the physical factors with movement by applying scientific laws. With these applications, it looks at what takes place during an exercise and the role that each key joint and muscle plays. The scenic laws incorporate such physical factors as speed, mass, acceleration, levers, and force of the particular movement. Biomechanics explains the “why” of a movement and “how” the movement can be improved through science-based modifications.

Together, kinesiology and biomechanics can help you determine what exercises are appropriate, how to create a workout plan, the effectiveness of your execution of the exercise, and how safe they are for the sports that you participate in. Biomechanics is the execution of doing an exercise most effectively, while kinesiology tells which muscles are involved in the particular actions…”

The Three Types of Muscle Contractions

There are three types of muscle contractions: 1) Concentric Contraction, 2) Eccentric Contraction, and 3) Isometric Contraction. Lets take a look at each.

The Three Types of Muscle Contractions

1) Concentric Contraction: In a concentric contraction the muscles shorten to produce movement. Motion takes place by the muscle contracting and overcoming a resistance which sets the resistance in motion. The typical way it is measured is by the amount of weight that can be overcome in one repetition. An example of a concentric movement is doing a bicep curl with a weight. The upward motion is the concentric muscle action.

2) Eccentric Contraction: In an eccentric contraction the muscle lengthens as it contracts. The eccentric contraction plays the important role of controlling and stopping movement and prepares the muscle for an explosive type of contraction. An eccentric contraction can generate up to 50 percent greater tension than the concentric contraction. An example of a concentric movement is doing a bicep curl with a weight. The downward motion is the concentric muscle action.

3) Isometric Contraction: In an isometric contraction there is strength exhibited but no movement of the limb. The muscle does develop tension and some contraction of the fibers and tendons, but there is no movement. Isometric contractions play a large roll in the stabilization in the joints of our body. Two examples of an isometric contraction are: 1) Doing a bicep curl but just holding the weight with your elbow bent at 90 degrees (there is no movement), and 2) Doing a standing overhead press. Your back and oblique muscles tighten up to stabilize your body while performing the exercise. Although the muscles used in isometric contractions and stabilization can become pretty well developed, it it not as effective as a concentric contraction in developing muscle mass and strength.
..”

7 Isometric Exercises for a Full-Body Workout active.com
“…It’s called isometrics. In these exercises, your muscles tense up, but don’t actually move. Say what? Imagine pressing your hands together in a prayer position as hard as you can for 10 seconds. You’ll feel tension in your chest and arms, yet your arms didn’t move at all. There—you just did an isometric exercise. Holding a plank is another example you’re likely familiar with. And if you’ve ever taken a barre class, you know how hard it can be to simply hold still while your muscles are contracted.

In positions like these, the muscle fibers are activated but since there are equal forces against each other, there is no movement. (Compare this to picking up a 20-pound dumbbell to do biceps curls—the force of the weight pushing down is less than the force you are using to lift the weight up.)

With isometrics, you can take a break from jumping on boxes, lifting heavy weights, or doing endless crunches (your lower back will thank you). And the best part? Isometric exercises have been found to help take off inches around your waist, increase overall strength, and even decrease high blood pressure. ..”

This Happens to Your Stomach Fat When You Plank – 6 Good Reasons Why You Should Do Plank Daily

Isotonic & Isometric Contractions

Biomechanics of Resistance Exercise – ppt video online download slideplayer.com

12:06-Pennation Muscle fibers

Shapes of Skeletal Muscle teachpe.com
“..

What are the different shapes of muscle? There are 5 different muscle shapes within the human body:

Circular
Convergent
Parallel
Pennate
Fusiform..”

How Skeletal Muscles Are Named – Boundless boundless.com

“..The anatomical arrangement of skeletal muscle fascicles can be described as parallel, convergent, pennate, or sphincter…”

Prime mover, Synergist, Antagonistic muscles.wmv

-Misc

Anatomical Kinesiology Flashcards flashcardmachine.com
Kinesiology Test 1 Flashcards | Quizlet quizlet.com
Muscle Types
https://youtu.be/zETNcHZT3Qw
F]Biomechanics of Skeletal Muscle – LWW.com (pdf) downloads.lww.com

“.. a muscle with a large pennation angle will contract more slowly than a similar muscle with a smaller pennation angle…”
Pennate muscle sciencedirect.com
“..Pennate muscles can be further subdivided into unipennate (e.g. flexor pollicis longus), bipennate (e.g. rectus femoris, dorsal interossei), multipennate (e.g. deltoid), and circumpennate or cylindrical (e.g. tibialis anterior)…”

Muscle fiber arrangement
https://youtu.be/LMZLtUpaiNk
“Pennate and Fusiform muscle fibre arrangements”
Fusiform muscle biology-online.org
“..A muscle that has a shape of spindle, which is being wider in the middle and narrowing towards both ends. ..” high contraction, less force compared to pennate (low contraction, high force)
Muscle Shapes: Function Follows Form (corewalking.com)
The Muscular System: Micro and Macro Anatomy www2.highlands.edu

Three Types of Muscle
https://youtu.be/PJDrR3sZPZU
Muscle Twitch, Wave Summation & Muscle Tension study.com/

Muscle fiber arrangement, PCSA, ACSA

*pennate good for strength , fusiform good for speed

Balance physio-pedia.com
“..Static Balance: it is the ability to maintain the body in some fixed posture. [7] Static balance is the ability to maintain postural stability and orientation with centre of mass over the base of support and body at rest.[1] ..”

Kinetic Chain Movement

Elderly

Recommended balance training programs for older adults humankinetics.com
“…suggests balance training at least 3 days a week for inactive and active older adults (\gte\65 yr). In a position statement on exercise for older adults (Chodzko-Zajko et al. 2009), the ACSM also recommended that older adults engage in balance activities at least two times week. Recently, the ACSM expanded its position statement to include not only balance but additional neuromotor skills – agility, gait, coordination, and proprioception (Garber et al. 2011). Neuromotor exercise training is specifically recommended for older adults who have poor mobility or who are at risk for falling. The ACSM (2014) recommends performing neuromotor exercises involving balance, agility, coordination, and gait at least 2 to 3 days/wk. Although the optimal duration and number of repetitions of these exercises is not known at this time, 20 to 30 min of neuromotor exercise per day is suggested…

What types of physical activities may be used to improve balance?

Given that balance performance is affected by muscle strength, power, and flexibility, resistance training and stretching programs may be useful for maintaining and improving balance. In addition to increasing strength and range of motion, Pilates, yoga, tai chi, dance, walking, and combinations of exercise modes may be suitable activities for improving balance. Balance discs, foam pads and rollers, balance boards, stability balls, and computerized balance training systems are tools that may add variety and challenge to balance training programs…”

Lower Body

-Hip

Chapter 9 Lecture Part 2 Hip Structure and Kinematics

What is FAI? Learn the truth about femoral acetabular impingement.

-Leg Muscles

=>Anterior: Dorsiflexors

The Gait Cycle: A Breakdown of each Component

Muscles in the Anterior Compartment of the Leg – TeachMeAnatomy teachmeanatomy.info
Muscles in the Posterior Compartment of the Leg teachmeanatomy.info
Superficial Muscles

Gastrocnemius
Plantaris
Soleus…

Deep Muscles

..the remaining three muscles (tibialis posterior, flexor hallucis longus and flexor digitorum longus) act on the ankle and foot….

=>Lateral Leg Muscles: Evertors

Over Pronation & Supination Motion Biomechanics of the Subtalar Joint Explained

Good News Fitness
https://www.facebook.com/groups/200881643388248

Upper Body

Shoulder girdle muscles sportsinjuryclinic.net
“..
Shoulder girdle consists of the clavicle (collar bone) and the scapula (shoulder blade) which generally move together as a unit. Only the clavicle connects directly to the rest of the skeleton at the sternum bone. It is really only the scapula which moves from action of the muscles. The muscles of the shoulder girdle are serratus anterior, pectoralis minor, levator scapulae, rhomboids and trapezius….”

Anatomy of the Shoulder (Glenohumeral joint/scapulo-thoracic joint) myvmc.com
“..An introduction to the anatomy of the shoulder
The shoulder girdle is mainly made up of the true shoulder joint (glenohumeral joint) and the joint between the shoulder blade and the chest (scapulothoracic joint). When we move our arm around, movement occurs at both of these joints, with most (two thirds) occurring at the shoulder joint. The shoulder is basically like a ball and socket. The “ball” is the head of the humerus and the “socket” is theglenoid part of the shoulder blade (scapula).The anatomy of the shoulder is unique – it has a relatively shallow socket which results in amazing flexibility and range of motion to the shoulder joint which is unparalleled elsewhere in the body. In order to achieve this flexibility but maintain a stable shoulder, there is a complex interplay between the joints, muscles and ligaments. Injury to any one of these structures can therefore result in significant ongoing pain, weakness, or instability…”

Rotation & Lateral Bending of Thoracic Spine – Prone Position

-Posture
*see Fitness: How to reverse common Abnormal Postures? goodnewshealthandfitness.wordpress.com

-Balance

5 Reasons to Incorporate Unilateral Strength TrainingBy Jen Weir, CSCS, CPT, Published Jan. 27, 2016 running.competitor.com
“..Unilateral exercises are an integral part of rehabilitation programs—they offer one of the most effective ways to retrain muscle groups and get your body working the way it was meant to. The thing is you don’t have to be broken to take advantage of this type of training. Aside from its ability to guard against injury and improve your overall running performance, there are five more reasons you should definitely consider incorporating unilateral training into your workout routine…..”

Unilateral vs Bilateral Movements

-Core
*see Medical: How to “get rid” of back pain? goodnewshealthandfitness.wordpress.com

Core Stability: Does It Matter? – Prof. Chaudhari

Posterior Pelvic Tilt (a.k.a. “Butt Wink”) & Inadequate Forward Lean Breakdown

Flat Back Syndrome spinemd.com

Training for the deep muscles of the core dianelee.ca
“..Multifidus

Location, Function & Dysfunction
Multifidus

Multifidus is a deep muscle located along the back of the spine very close to the midline. The deep fibers are short and span single vertebral segments. This muscle functions together with transversus abdominis & pelvic floor muscles to stabilize the low back and pelvis BEFORE movement of the arms and/or legs occurs. “Intention” or imagery is also used to retrain its function. Low back pain causes a delay or absence in the anticipatory contraction of multifidus. If this muscle contraction delay/absence is not corrected, this dysfunction will remain even after an individual’s pain has subsided increasing the incidence of re-injury. This is a vital part of core training since you cannot strengthen muscle that your nervous system isn’t using. Like transversus abdominis, training comes before strengthening…”

*see Fitness: Morning Routine-Different types of Sit-Ups-Crunches goodnewshealthandfitness.wordpress.com

*see Tips for Energy during “Hot” Summer Activities goodnewshealthandfitness.wordpress.com

*see Fitness: Physiology of Exercise goodnewshealthandfitness.wordpress.com

Both Upper & Lower Body

Clean and Jerk – Technique and Muscles Worked By Mike Dewar – March 6, 2018 barbend.com
“..In the below sections we break down the clean and jerk into its individual segments and offer technique breakdowns and video tutorials…”

//www.instagram.com/embed.js

Clean & Jerk Workshop at Empowered for Living on 4.14.18

Medical Issues

Musculoskeletal Injuries: Symptoms, Causes & Treatments centralstreetchiropractic.com
“..Musculoskeletal Injuries also known as Musculoskeletal Disorders are soft tissue injuries caused by sudden impact, force, vibration, and unbalanced positions. They can influence the muscles; nerves; ligaments; joints; blood vessels, neck, and lower back.

Types of MSD

There are several musculoskeletal injuries that people suffer from, such as:

Tendinitis
Carpal tunnel syndrome
Osteoarthritis
Rheumatoid arthritis
Fibromyalgia
Bone fractures
Muscle / Tendon strain
Ligament Sprain
Tension Neck Syndrome
Thoracic Outlet Compression
Radial Tunnel Syndrome
Trigger Finger
Degenerative Disc Disease
Herniated Disc and many more…”

Sports Injuries niams.nih.gov
“..
Points To Remember About Sports Injuries

There are two kinds of sports injuries. Acute injuries happen suddenly, such as sprained ankles. Chronic injuries happen after you play a sport or exercise over a long period of time.
Sports injuries are first treated with R-I-C-E: Rest, Ice, Compression (pressure on the injury), and Elevation (raise the injured area above the heart).
Doctors will treat more serious injuries with medications, by limiting movement, or by recommending surgery, physical therapy, and rest.
You can prevent many kinds of sports injuries by following safe exercise habits.

..”

Musculoskeletal Injuries – YouTube

Lateral Epicondylitis musculoskeletalsurgerycenter.com
“..is pain at the elbow. The pain occurs over the bone on the outside of the elbow. There are several muscles and tendons that attach on this area of the bone.

This condition is often called tennis elbow, but it is not restricted to people who play tennis. It can also occur in people with jobs that require repetitive motions such as roofers and carpenters…”

Iliotibial Band Syndrome: Location, Location, Location! updated Apr 15, 2017 (first published 2010)
by Paul Ingraham, Vancouver, Canada bio .painscience.com
“..It’s a chronic point of confusion about iliotibial band syndrome (ITBS) — where exactly does it hurt? Many professionals incorrectly diagnose hip and thigh pain as ITBS. There is no such thing as non-knee ITBS. By definition,1 ITBS occurs only on the side of the knee. More specifically:..”

Hernia: Causes, Treatment, and Prevention – Healthline healthline.com

“… What is a hernia?

A hernia occurs when an organ pushes through an opening in the muscle or tissue that holds it in place. For example, the intestines may break through a weakened area in the abdominal wall.

Hernias are most common in the abdomen, but they can also appear in the upper thigh, belly button, and groin areas. Most hernias aren’t immediately life-threatening, but they don’t go away on their own. Sometimes they can require surgery to prevent potentially dangerous complications…”

Home Remedies for Hernia – Symptoms, Causes, Treatment & Diet
http://www.home-remedies-for-you.com/remedy/Hernia.html

Treatment

Manual Therapy & The Personal Trainer’s Scope of Practice drjohnrusin.com

FORCE Lab at Therapeutic Associates Bend Physical Therapy …

What is cross training? – YouTube

CROSSFIT – Pros and Cons (You Decide!)

Functional Movement

Movements

5 Movement Patterns to Master for Greater Functional Strength
5 Movement Patterns to Master for Greater Functional Strength
cathe.com
“..Did you know there are certain movement patterns that you do every day, even when you’re not aware of it? These movements are integrated into your daily activities, whether you’re working around the house or playing sports. The purpose behind functional strength training is to master these movements so you do them safely and more efficiently…”

Arthrokinematics physio-pedia.com
“…refers to the movement of joint surfaces.

The angular movement of bones in the human body occurs as a result of a combination of rolls, spins, and slides. ..”

Exercise Library | Functional Movement Systems functionalmovement.com

Arthrokinematics

Concept of Gait Cycle Explained. by Sunit Sanjay Ekka 1 year ago physiocapsule.com
“..
What is gait cycle?
Gait is synonymous to human ambulation. Let us start our discussion with an animation of a young girl walking.
..

Analysis of ambulation/ gait is done through analysing the gait cycle. Gait cycle is subdivided into phases. When we walk, these phases repeat itself in a cycle and this is why it is called as gait cycle…”

CrossFit’s 9 Foundational Movements – YouTube

The 6 Fundamental Movement Patterns (Functional Athletic Training)

The Push–Pull Workout – YouTube

Pushing Movements

*see Fitness: Various Chest Muscle Exercises , Fitness: Upper Body Workouts-Shoulders , & Fitness: Various Tricep Exercises goodnewshealthandfitness.wordpress.com

Push Workout Routine – YouTube

Ultimate PUSH PULL Workout for Balanced Strength Head … – YouTube

Dumbbells And Bodyweight: Dynamic Push Workout – YouTube

Pulling Movements

Top 10 Pull Exercises – YouTube

Dumbbells And Bodyweight – Dynamic Pull Workout – YouTube

Pull Workout Routine – YouTube

1.Rotational Movements

*see Fitness: Morning Routine-Different types of Sit-Ups-Crunches goodnewshealthandfitness.wordpress.com

Rotational Movement Training: What is It? – YouTube

-Core

29 Rotational Core Exercises – YouTube

8 Intense Rotational Core Exercises – YouTube

5 Explosive Rotational Swings for Strength and Power – YouTube

*Twisting
11 Ways To Make A Basic Plank More Challenging self.com
Forearm Side Planks With Elbow Twist

=> Wood Chops

How to Do a Wood Chop – YouTube

Wood Chop with Resistance Band- Bikini Body Now Workout – YouTube

How to Do the Wood Chop Exercise | Sleek/Strong With … – YouTube

How To Do a Cable Wood Chop – YouTube

How To Do A Dumbbell Woodchop: Exercise For The Core – YouTube

=>Hay Bailers

Hay Bailer exercise (Beginner) – YouTube

Hay Bailer for Full Body Fun! – YouTube

Shuffling Hay Bailer exercise (Beginner) – YouTube

Squats

*see Fitness: Lower Body Workout goodnewshealthandfitness.wordpress.com

Squats For Beginners: How to do a Squat Correctly – YouTube

Movement Demo – The Squat – YouTube

25 Different Squat Exercises – YouTube

Lunges

*see Fitness: Lower Body Workout goodnewshealthandfitness.wordpress.com

8 Effective Lunge and Split Squat Variations – YouTube

Lunges For Beginners: How to do a Lunge the Right Way – YouTube

16 Lunge Variations – YouTube

Length/Tension Relationship

Length/Tension Relationship in Muscles – YouTube

Force Couple Relationships

What is a Muscle Force Couple?

Pelvic Orientation and Core Stability – Kinetic U Instructor … – YouTube

Neutral Control

What is RECIPROCAL INHIBITION? What does … – YouTube

Reciprocal Inhibition

(opposites: hamstrings quadraceps & biceps triceps)

Stability & Mobility

Practical Application of the ACE IFT Model—Phase 1: Stability and Mobility Training Makeba Edwards by Makeba Edwards on February 27, 2017 acefitness.org
‘..When using the ACE IFT Model, first address proximal (toward the center of the body) stability via the lumbar spine/core before progressing to the distal (away from the center of the body) extremities or distal joints. Establishing proper core function (i.e., proximal stability) will allow for stable, central muscles that perform their given functions without compromising the actions of the distal joints. Clients can progress through the sequence shown in the figure below when an improvement in function is seen in the different segments. ..”

Stability and Mobility April Merritt by April Merritt on January 31, 2011 acefitness.org
“..We start with the lumbar spine…Move up/down to the pelvis and thoracic spine…Move out towards the shoulder joint…Move down towards the arms/fingers and legs/feet…

Lumbar spine needs to be stable, remember how we talk to people about ‘move as a log’ and ‘don’t bend in your low back’ etc.
Pelvis needs to be mobile – There is a lot of attachments and action happening there, we want this joint to move freely
Thoracic spine needs to be mobile – consider that you’ve got shoulder attachments, clavicle, ribs etc. attaching into this area, and think about all the movement that comes from our upper back/shoulder/chest area. This is thoracic mobility; it’s also a big component in developing and maintaining good posture.
Scapulothoracic joint needs to be stable – this is where the scapula attaches to the thorax, it isn’t a joint so much as a spot where the two meet, but if it is stable then it means our scapula don’t wing out and they work properly
Glenohumeral needs to be mobile – this is the connection between your shoulder and your arm. Think about all the things this joint has to do, then think about frozen shoulder syndrome…where people can’t move their arm around because of restrictions in the tissues there (including muscle tightness)
Moving out to the distal extremities there are varying degrees of mobility and stability based on which joint you are dealing with – because it is so varied, we don’t go in depth here.
..’

Begin Training With This 4-Phase Program stack.com
“…
Phase 1: Mobility & Stability
Phase 2: Strength
Phase 3: Power
Phase 4: Rest and Recovery..

*see Fitness: Medical-Delayed Onset Muscle Soreness goodnewshealthandfitness.wordpress.com

The Relationship between Posture, Stability, and Mobility ptonthenet.com

Exercises to Improve Dynamic & Static Balance : Fitness Training Techniques

-Proximal Stability of the Shoulders

Serratus Anterior

Open vs. closed kinetic chain exercises healthline.com
“..
In open kinetic chain exercises, the segment furthest away from the body — known as the distal aspect, usually the hand or foot — is free and not fixed to an object.
In a closed chain exercise, it is fixed, or stationary.
..”

Open chain serratus anterior – YouTube

Closed chain shoulder ROM exercise – YouTube

Closed Chain versus Open Chain?

Difference Between Open Chain & Closed Chain Exercises

*open chain (overcome resistance) & closed chain (fixed )

Strength Training

Lifting Lighter Weights Can Be Just as Effective as Heavy Ones By Gretchen Reynolds July 20, 2016 5:30 am well.blogs.nytimes.com
“..study finds that people who lift relatively light weights can build just as much strength and muscle size as those who grunt through sessions using much heftier weights — if they plan their workouts correctly. …

The results were unequivocal. There were no significant differences between the two groups. All of the men had gained muscle strength and size, and these gains were almost identical, whether they had lifted heavy or light weights. ..

How Lifting Light Weights Can Build Muscle – YouTube

Movement Training

Training Movements, Not Muscles Pete McCall by Pete McCall on November 14, 2013 acefitness.org
“..Walking, or the gait cycle, is a series of coordinated movements. The foundational patterns that comprise the gait cycle are: 1. Squatting (when both feet are on the ground) 2. Lunging (as one leg is planted and the other leg is swinging) 3. Pushing (as one arm swings forward) 4. Pulling (as the other arm swings backwards) 5. Rotating (when the trunk and pelvis counter rotate during leg and arm movement). Following a movement-based exercise program based on these patterns means that you are using all of your muscles at the same time, which can be more effective for burning calories while also training the body for how it is designed to move. A second benefit of this approach is that you can do most of the exercises with little to no equipment, making it a perfect option if you want to exercise at home and avoid expensive gym fees. Let’s face it, sitting on an exercise machine using only one part of the body can be a bit boring, but challenging yourself to learn how to flawlessly execute complicated movement patterns makes exercise much more fun and engaging…”

5 Essential Primal Movements for Your Workout Program – YouTube https://www.youtube.com/watch?v=VexzP8X2MI4

1-Bend & Lift (e.g. squat)

Functional Training Basics: Bend & Lift – YouTube https://www.youtube.com/watch?v=M0EEkQUPIGo

a. Hip Hinge – YouTube

b. lower extremity alignment seated with ball between legs thighs

(1) Exercise #431 – Inner Thigh Squeeze (seated with ball between knee … https://www.youtube.com/watch?v=n9cmI4iVFm0

(2) Squeeze in Leg Exercises while Sitting in a Chair – YouTube https://www.youtube.com/watch?v=FvCLUUlXJH8

c. figure 4 position (pp. 309 ACE Fitness 5th Edition)

(1) Figure-4 Squat – YouTube

(2) Dowel Deep Squat – YouTube https://www.youtube.com/watch?v=40IJ3yDu3Qs

2-Single-Leg Movement Patterns

a. Kneeling to Standing Lunge – YouTube https://www.youtube.com/watch?v=xg-gu0_gSWs

b. Single Leg Lunges – YouTube

c. Lunge Matrix (LM) for Runners – YouTube

Lunge Matrix – YouTube https://www.youtube.com/watch?v=DqW4dlQX61w

Lunge Matrix – YouTube https://www.youtube.com/watch?v=9HwWKRVq0F0

3. Pushing Movements

EMS Exercises On The Go: Pushing Movements – YouTube https://www.youtube.com/watch?v=zaCyQ852yAo

Machine Pushing Movements – YouTube

a 1. Bilateral Presses Standing Bilateral Cable Push – YouTube https://www.youtube.com/watch?v=yajc4mjMVsM

a 2. Unilateral Presses

Unilateral Cable Press – YouTube

KINE 4305 bilateral and unilateral cable chest press … – YouTube https://www.youtube.com/watch?v=sS41swGgJH4

Unilateral Vs. Bilateral Exercises

Unilateral vs Bilateral Movements

a. 3. Contralateral Single Arm Press in Split Stance without … – YouTube https://www.youtube.com/watch?v=GQks9c5_asI

a. 4. Ipsilateral Single Arm Row in Split Stance with Rotation – YouTube https://www.youtube.com/watch?v=e6Lr88niqXI

b. Thoracic Matrix (pp. 316) Thoracic Spine Matrix – YouTube https://www.youtube.com/watch?v=k9tVpZb_nec

Thoracic Matrix In-Sync matrix – YouTube

SINGLE ARM ROW IN STRIDE STANDING WITH RESISTANCE BAND https://youtu.be/iwbD830jSjg

Thoracic Spine Type 1 Walkthrough – YouTube

4. Pulling Movements

a Cable Pulling and Breathing Mechanics Explained – YouTube https://www.youtube.com/watch?v=5o3BEc_Vnvo

b. Seated Cable Rows – Back Exercise – Bodybuilding.com – YouTube https://www.youtube.com/watch?v=IzoCF_b3cIY

c Single Leg contralateral cable row – YouTube

Standing Unilateral Cable Row – YouTube

5. Rotational Movements

Anatomy Trains – Dynamic Education for Body-Minded Professionals anatomytrains.com

1. Introduction to Anatomy Trains – YouTube

Myofascial Lines

Functional Anatomy—Myofascial Slings – YouTube

Myofascial Slings Introduction – YouTube

Myofascial Sling Training – YouTube

PTA Global: Exercises for Rotation – Spiral Lines – YouTube https://www.youtube.com/watch?v=g29ORE0Zj1s

2. Two Key Movements: Diagonal or Spiral Patterns

a. Woodchop

Wood Choppers – Core Workout – Fully Fit by Runner’s … – YouTube https://www.youtube.com/watch?v=FA3S8CrSOTw

How To Do A Dumbbell Woodchop: Exercise For The Core – YouTube https://www.youtube.com/watch?v=tH8ZeVgupYY

Wood Chop with Hip Rotation – YouTube

b. Hay Balers

Hay Baler 1-arm Rotational Punch – YouTube

Hay Bailer exercise (Beginner) – YouTube

ACE Integrated Fitness Training (IFT) Model for Functional Movement and Resistance Training: Phases 3 and 4 BY PETE McCALL, M.S. acefitness.org

Follow Us At:

#healthfitnesslifeguy
https://www.instagram.com/healthfitnesslifeguy/

“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”