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Friday, February 24, 2012

Muscle Size Workout Tips - 7 Steps For A Better Strength Training Routine

ByMarc R Ouellette

If you'd like to improve your body composition by adding muscle and losing some fat, some form of strength training is necessary. The seven tips in this article will give you a good start to developing an exercise program.

First, come up with a plan. Make sure it's one that you will be able to follow. It should challenge you, but if it is excessively difficult, you may be setting yourself up for failure. A good routine may be a full-body workout on three non-consecutive days a week. If you don't have much experience, and don't want to work with a personal trainer, it may be good to find a workout plan online or in books, to ensure that your routine is balanced and targets all important muscles.

Experiment a bit. Your workout shouldn't be exactly the same every day. You can vary the exercises by finding several exercises that target the same muscles, and doing one with each workout. Alternately, you might choose to alternate a few weeks of high weight and low reps with a few weeks of lower weight and higher reps. It is important not to let your body adjust completely to any routine, or your progress will eventually stop.

Make the basic, multi-joint movements the focus of your workouts. Squats, bench press, and dead lifts are highly effective, efficient ways of targeting several muscles at once. Learn proper form for these exercises, and try to avoid machines, which don't work as many muscles at once. If you have the equipment and someone to teach you proper form, the Olympic lifts (the snatch and the clean and jerk) can be great additions to a weight lifting routine.

Change the order of your exercises between workouts. The major lifts, like back squats, should be at the beginning of your workout, but after those are done, change up the order of smaller exercises. This will force your body to keep adapting to each new challenge. Additionally, it means that no exercise will always be done last, when you are most tired, ensuring similar progress on each exercise.

Get adequate rest after each set of an exercise. You will probably need thirty seconds to a minute of recovery, or even longer once your workouts become very intense.

Make sure that you work your body evenly. Do the same exercises with your left arm as with your right. If you worry that your dominant hand is compensating for the other, weaker arm, use dumbbells instead of barbells some of the time. Don't neglect your back muscles while focusing on your chest, or your hamstrings while working on your quads. Strength imbalances can put you at risk for an injury.

Start each workout with a cardio warmup and some dynamic stretching. Then do a few light sets of each exercise before getting into your work sets. This will allow you to lift better, and it decreases the risks of injury.

Strength training is an ideal form of exercise for improving your health and appearance. By following the advice in this article, you will be able to get maximum results from your workout routine.

Marc Ouellette is a personal trainer who has helped thousands of people reach their goals by incorporating workout routines and simple meal plans to build muscle and lose weight.

I'm writing this article to make you realize how important exercise is to your overall health and physical appearance.
Exercise helps with arthritis, depression, motivation, losing weight, lowering cholesterol and muscular definition.

If you are interested in getting into shape, or want some information on this subject. I have just completed my report, "How To Start A Fitness Program And Get Results In Just 30 Days."

You can download a free copy of this at, http://www.exerciseworkouttips.com

Article Source:http://EzineArticles.com/?expert=Marc_R_Ouellette

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Pregnant Women who Exercise Can Look Better and Decrease Risk for Depression

Written by Administrator

Exercise can help expectant moms in mind as well as body. A new st pregnant_women_exercising udy suggests that women who stay active and are more positive about their changing shapes might protect themselves from depression both during and after pregnancy.

“Our study supports the psychological benefits of exercise to improve body image and lessen depressivesymptoms,” said lead study author Danielle Symons Downs, Ph.D.,associate professor of kinesiology and obstetrics and gynecology atPenn State University.

Downs and colleagues surveyed 230 Pennsylvania women throughout pregnancy and the postpartum period about their symptoms of depression,exercise habits and feelings about weight, appearance and other aspectsof body image. Their findings appear in the August 2008 issue of thejournal Annals of Behavioral Medicine.

As expected and consistent with previous research, women who experienced depressive symptoms early in pregnancy tended to report later pregnancy and postpartum depression, the authors found.

What is new, though, are the findings about the role of body image and exercise behavior in relation to pregnancy and postpartum depressive symptoms. Women who experienced higher levels of depression symptoms also reported less satisfaction with their appearance throughout the trimesters of pregnancy.

“If someone is depressed and not very happy with how their body looks, especially with regard to the physical changes that occur during pregnancy, it can influence depression later on,” Downs said.

Women who reported more depressive symptoms during the first trimester tended to engage in less exercise behavior in early pregnancy. In addition, women who exercised more prior to their pregnancy had greater body satisfaction during the second and third trimesters and less depressive symptoms in the second trimester, which suggests that avid pre-pregnancy exercise might protect women from negative depressive symptoms and body dissatisfaction during mid-to-late pregnancy, Downs said.

“There is no question that pregnant women, in consultation with their health care providers, should try to maintain a regular and moderate exercise regimen,” said Michael O’Hara, Ph.D., professor of psychology at the University of Iowa.

However, O’Hara said that the study design — especially the classification of exercise frequency and intensity and the arbitrary cut-offs used to classify women — “did not give a strong endorsement for the protective effects of exercise during pregnancy, at least with regard to depression.”

Beginners should take it easy when exercising, he advises: Women could keep up with what they were doing beforehand physically, but they should not go all-out during pregnancy if they were sedentary before.

“There is increasing evidence that anxiety and stress during pregnancy are bad for the mother and for the fetus. The take-home message is that pregnancy is a time when women need to be given permission to slow down their pace and focus on taking care of themselves with good nutrition, moderate exercise and plenty of rest and relaxation when possible,” O’Hara said.

The American College of Sports Medicine recommends that healthy pregnant women without obstetric complications engage in 30 minutes of moderate exercise most, if not all, days of the week.

Annals of Behavioral Medicine is the official peer-reviewed publication of The Society of Behavioral Medicine. For information about the journal, contact Alan J. Christensen, Ph.D., at (319) 335-3396. Visit the Society of Behavioral Medicine at http://www.springer.com/public+health/journal/12160.

Downs DS, DiNallo JM, Kirner TL. Determinants of pregnancy and postpartum depression: Prospective influences of depressive symptoms, body image satisfaction, and exercise behavior. Annals of Behavioral Medicine 36(1), 2008

About Depression

Depression is a mental health disorder that can affect the way you eat and sleep, the way you feel about yourself, and the way you think about things. A depressive disorder is more than a passing mood.

Depressive disorders come in different forms. Three of the most common are Major Depression, Dysthymia, and Bipolar Disorder. Even within these types of depression there are variations in the number of symptoms, their severity, and persistence.

The severity of symptoms varies with individuals and varies over time. Symptoms may include:Persistent sad, anxious, or "empty" mood Feelings of hopelessness, pessimism Feelings of guilt, worthlessness, helplessness Decreased energy, fatigue, being "slowed down" Difficulty concentrating, remembering, making decisions Insomnia, early-morning awakening, or oversleeping Appetite and/or weight loss or overeating and weight gain Thoughts of death or suicide; suicide attempts Restlessness, irritability Loss of interest or pleasure in hobbies and activities that were once enjoyed Reduction in sex drive Persistent physical symptoms that do not respond to treatment, such as headaches, digestive disorders, and chronic pain Depression often co–exists with other serious medical illnesses such as heart disease, stroke, cancer, HIV, diabetes, and Parkinson's disease . Studies have shown that people who have depression in addition to another serious medical illness tend to have more severe symptoms of both depression and the medical illness, more difficulty adapting to their medical condition, and more medical costs than those who do not have co–existing depression. Research has yielded increasing evidence that treating the depression can also help improve the outcome of treating the co–occurring illness.
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