ACSM Guidelines for Flexibility 2011

2011 ACSM Guidelines for Flexibility

Our schedules are so full that we are lucky to just get our workout in and stretching takes a back seat.  Flexibility is a major component of fitness, therefore, it is crucial that we make it a part of our daily routine.  As we age, stretching and recovery become even more important.  Please try and make sure you are able to pamper those muscles a little bit by stretching.

When you stretch, try and do active stretching before your workout and static (Hold) stretching at the end.  As you incorporate stretching make sure you allow your body and muscles to be warm so as to avoid even more stress to your muscles.  Stretching shouldn't create more strain or pain so do it gently.

Love the 80's

Yikes.

We were required to wear a costume to work on Halloween.  My friend thought it would be very fitting if I went in traditional 80's workout attire since I am a trainer at a gym.  I am starting to wonder if she is really my friend.  There is a reason that those old leotards went out of style.  Giggles.  I was a good sport and was able to help bring lots of bad leotard memories to so many at the fitness club.  Once the belt was cinched up and the leg were warmers on, I had to resist the urge to do some of the old exercises.  Do you remember?

• Windmills (Still not recommended today.)
• Squat Thrusts (Thrust idea is still bad.)
• High impact aerobics (Loved to flail my arms and legs around.)
• Fire Hydrants (Remember Jane Fonda saying "Feel the Burn.")
• Hip Lifts (Still and effective today if done properly and without a thong leotard.)
• Burpees (Still used today.)
• Balistic Stretching (Bounce, bounce, bounce.)

Do you also remember the fashion trends?

• High cut leotards at the hip?
• Thong leotards?
• Leg Warmers (They're back.)
• Spandex
• Headbands
• Belts (Worn inside and then pulled out at the hips.  (See Photo)

In spite of some serious fashion decisions back then, I am still grateful for having fitness and health in my life.  Feel free to share some of your 80's memories.

New ACSM Guidelines for Resistance Training

You can use resistance tubing

Resistance training is a form of strength training in which each effort is performed against a specific opposing force generated by resistance (ex. resistance to being pushed, squeezed, stretched or bent).  Exercises are isotonic if a body part is moving against force or isometric if a body part is holding still against the force.  Resistance exercise is used to develop the strength and size of skeletal muscles.  Properly performed resistance training can provide significant functional benefits and improvement in overall health and well-being.


The goal of resistance training, according to the American Sports Medicine Institute (ASMI), is to "gradually and progressively overload the musculoskeletal system so it gets stronger. "  Research shows that regular resistance training will strengthen and tone muscles and increase bone mass.  Resistance training should not be confused  with weight lifting, power lifting or body building, which are competitive sports involving different types of strength training with non-elastic forces such as gravity (weight training or plyometrics) rather an immovable resistance.  Full range of motion is important in resistance training because muscle overload occurs only at the specific joint angles where the muscle is worked.

ACSM Guidelines for Resistance Training

You know exercise is good for you. Ideally, you're looking for ways to incorporate physical activity into your daily routine. If your aerobic workouts aren't balanced by a proper dose of strength training, though, you're missing out on a key component of overall health and fitness. Strength training is important for everyone. With a regular strength training program, you can reduce your body fat, increase your lean muscle mass and burn calories more efficiently

Muscle mass naturally diminishes with age. "If you don't do anything to replace the lean muscle you lose, you'll increase the percentage of fat in your body," says Edward Laskowski, M.D., a physical medicine and rehabilitation specialist at Mayo Clinic, Rochester, Minn., and co-director of the Mayo Clinic Sports Medicine Center. "But strength training can help you preserve and enhance your muscle mass — at any age."

You can use weights

Benefits of Resistance training are:

• Better Body Composition
• Stronger
• Develop stronger bones
• Reduce risk of injury
• Boost Stamina
• Control Weight

Strength training can do wonders for your physical and emotional well-being. Make it part of your quest for better health.

New American College of Sport Medicine (ACSM) guidelines for Cardiovascular Exercise 2011

The last time guidelines were published was in 1998.  I will be posting the latest on Cardiovascular, Resistance Training and Flexibility.  Things have changed and all the changes are scientifically based.  As far as cardiovascular training is concerned, daily activity can help diminish the devastating affects of heart disease, diabetes, obesity, elevated blood pressure and cholesterol.   We need to just keep moving.  

Cardio is short for cardiovascular, which refers to the heart. Cardiovascular exercise is exercise that raises your heart rate and keeps it elevated for a period of time. Another name for it is aerobic exercise. The kinds of exercise that are associated with cardiovascular workouts are things like jogging, fast walking, and swimming, spinning, skating, sporting events, skipping, dancing, etc.  where there is continuous movement.