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Exercise As Power Source



This day and age it can be very difficult indeed to go to the gym. Life is very hectic and busy, which will create a serious challenge for remaining consistent with exercise each day. Exercise is however, just what we all need to reduce stress, and give the body the extra energy it needs to carry out normal living.

The best results of exercise are achieved through the use of refined techniques, functional exercises, cardio, the right nutrition, variety, awareness, consistency, and motivation over a period of time.

Use Proper From While Doing Exercise

Use Proper From While Doing Exercise

Use Proper From While Doing Exercise

The refined techniques mean correct form to isolate muscles or to target areas of the body. Efficiency is need to ensure stimulation of the muscles. With weight lift training, which is also known as resistance training, you’ll need to eliminate any type of momentum.

It is also important to move the weight about using a full range of motion. Full range of motion causes the muscle to contract for the right amount of time and help to ensure the right length of the tendons. The goal here is to strengthen the joints of your body by stimulating the muscles.

Cadence is also helpful, as it is a term that refers to the rate in which the resistance or the weight moves. The best results with cadence are gained by slow movements which will cause the muscle to contract for a longer period of time. You can mix in a series of fast and slow cadence, which is very beneficial with sports type training.

Using the correct angles will achieve muscle isolation in target areas and help to decrease the risk of injuries, which is great for those using heavy weights.

Doing Functional Exercise Helps

Functional type exercise is a popular technique that will stimulate the core and torso of your body while you work on another muscle group at the same time. As an example, when you perform a dumbell press while lying on an exercise ball.

Your abdominal muscles and the core muscles will contract to hold your body into this position, while your chest and tricep muscles will push the dumbells up. This type of exercise and challenge will cause maximum stimulation to your body and keep the workout interesting and refreshing.

Cardio is another exercise that is great for the heart and lungs. The total number of calories you burn is very important along with maintaining the right heart rate. The formula for your heart rate is 220 minus your age times 60 for the lower number, then 220 minus you age and times 80 for the upper number.

This is also known as fat burning zone. Cardio will also de-toxify the body and help to strengthen the immune system along with other benefits. The muscles will contract and pass the lymph along, which will allow the immune system to clear away dead cells and bring new ones in.

Be Sure to Warm Up Before Exercise

Anytime you exercise, warming up is very important, as it will prepare your body for the more demanding workout of cardio. You should always allow 15 – 30 minutes prior to weight lifting and 10 – 15 minutes prior to cardio exercises. You should also stretch as well, as this will help get the blood flowing through your musles and get them limber as well.

An ideal schedule for working out is to warm up then follow with cardio. You can lift weights on Monday, Wednesday, and Friday then cardio only on Tuesday and Thursday. Even though you may think your schedule is simply too busy to maintain a schedule for working out, you’ll find that adding exercise will actually add more time, as you’ll have a lot more energy in your normal everyday life. You can think of exercise as the batteries that will help to give your life power.

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Weight Training Belts – Are They Necessary?



Weight training belts used to be worn only by power lifters and Olympic weightlifters. These days, however, you see more people with varying degrees of skill and experience wearing these weightlifting belts. You may want to know if this device is necessary for recreational lifters. What is the proper way to use the belt, and what adverse effects can arise from the misuse of weight training belts?

Weight Training Belts Are They Necessary?

Weight Training Belts

Weightlifting belts are primarily used for heavy power lifting exercises such as deadlifts and squats. The belts serve the purpose of preventing lower-back injuries and can help increase the amount of weight lifted. While they offer some benefits when lifting heavy weights, a weight training belt is not necessary all of the time.

How Weight Training Belts Work

A weight training belt works in two ways. First, it reduces stress on the lower back while lifting in an upright position. The belt compresses the contents of the abdominal cavity, thus increasing the intra-abdominal pressure or IAP. This provides more support in front of the bones in the lower back, allowing the spinal erector muscles to produce less force while lifting. The belt also reduces lower back compression or spinal shrinkage.

Second, the belt prevents back hyperextension. By forming a rigid wall around the lower torso, back movement is limited. The belt also prevents sideward bending and twisting.

Wearing a weight training belt allows an individual to complete a greater number of repetitions or increase their one-repetition maximum weight. The belt also reduces the risk of lower back injuries.

Disadvantages of Weight Training Belts

Wearing a belt too often especially when performing exercises with weights below your maximum may lead to a decrease in performance. This is because the belt prevents you from engaging and strengthening your core and abdominal muscles used while lifting. Strong abdominal muscles are important if you want to lift more weights especially during squats and deadlifts.

When Should You Use A Weight Training Belts?

It is best to use a weight training belt only when lifting maximum or near-maximum weights for exercises that stress the lower back. When working with lighter weights, leave the belt off. This will help develop your abdominal and lower back muscles. Obviously, you will not need a weight belt for exercises that do not put stress on the lower back, such as bicep curls.

Important Considerations

While a weight training belt can help prevent lower back injuries, it is always best to learn and practice the proper technique when lifting. Also, be sure to lift an appropriate weight. Remember to lift with your legs and not your back. The spine must remain in a stable and neutral position.

Beginners should be able to demonstrate proper form with lighter weights before moving on to maximum or near-maximum weights. Make sure a spotter is available when doing heavy lifting as weight training belts will give you stability but not strength


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What I learned from my Skateboad Injury



I have been wondering this week what to write as my motivation has been a bit down lately and I did not want to infect you with it. So I have decided to write a little message about why I have been down and what I have learned about my back problem over the last few weeks.

What I learned from my Skateboad InjuryEarly in August I went one night to the local skateboard park with my son. Jaiden is 7 and likes to scooter, skateboard, and ride his bike at the skatepark like most kids his age like to do. I have no experience on a skateboard and just like and guy I want to prove my youth and virility and I failed.

I fell and hurt my back

Well today, just over three weeks later I am finally about healed. I hurt my back really bad falling off that skateboard and knocked my pelvis out of place. This led to physio, pain killers, not much exercise for the last few weeks. I have had a lot of time to be thankful for the opportunities I have to exercise, do what I want for exercise, and live a healthy lifestyle most of the time. I hope this thankfulness sticks cause it makes me respect my situations and pushes me to make the most out of life.

This is what I have really learned out of this ordeal

1. Make the most of every day. I am secretly not that excited about going to the gym some days and not as excited as I could be on street hockey days. That will now change. Feeling the endorphin rush, the excitement of a personal record, and the comaraderie of team and even individual sports will drive me like never before.

2. I will respect my body. There are lots of times where I will just eat terrible and think that I can run or ride to burn it off. I am now expecting myself to use my body as a tool, a temple, and a respected piece of person equipment. I will feed it fuel, push it like a machine, and give it treats for good behavior

3. I will keep my core strong. We all know that our core from hip to chest and right around the torso is the most critical parts of our bodies for strength and for stability. The trouble is that in the quest to build a six pack using crunches and lef raises we may not even realize that the most important muscles of the core are the Transverse Abdominus, a muscle that wraps right around the inside of the abdomen (don’t worry I will do some videos on working these muscles).

I know that my skateboard accident was not a real health scare like many people run into through their lives but to m, a guy that tries to pride myself on my healthy lifestyle it was a real shock that a little fall could mess me up so badly. One of the biggest problems mentally was the feeling that I did not have any control over my own body. I had been limping around, walking like an old man, and having to rest myself and watch how I moved for more than two weeks and for me that feeling of helplessness was a real wakeup call.

I think you will see a lot more of these kinds of posts from me in the future as I try to pull us all toward a daily dose of pushing ourselves to be better than yesterday