Entering a fitness facility can be an overwhelming task.The infinite number of thoughts that run through your mind can be exhausting.You ask yourself: what should I do; how many sets; and reps? A majority of facilities have an endless amount of equipment to choose from which, causes your novice trainee to try everything.Every workout trainees tend to switch exercise selection constantly which lacks structure and limits results.Committing to an exercises program is more then just playing on abdominal machines and looking at yourself in the mirror.Creating an exercise prescription should be based on the needs and goals of the individual.
The goal of loosing body fat is a typical expectation for woman.Using the glute and back extension machine is not your answer.Isolating muscles group is time consuming and burns minimal calories.Remember the more muscle involved the higher the metabolic demand.There are no studies in exercise physiology that validate the effectiveness of isolating muscle groups. Incorporating exercises involving large muscle groups such as squats, lunges, resisted sprints increases calorie expenditure during and after exercise.
Men on the other hand have different goals compared to woman.A majority of male trainees want to build muscle mass. Building muscle requires the use of multi joint exercises such a dead lifts, bb squats, bb rows and bench press.The National Strength and Conditioning Association claims performing 8-12 reps for 3 sets will build muscle mass. Research also indicates high reps with minimal rest time of 30 seconds releases hormones in the body which signal muscle growth.A typical mass building program should be structured in a way to vary the intensity, reps, and sets. Varying a program’s volume allows the body to adapt slowly and prevents overtraining.Most male trainees tend to over exert themselves constantly which leads to a lack of progress and frustration. Using the principle of no pain no gain clearly is dangerous and brainless.
Obviously this information is much to take in.A beginner or advanced trainee should invest in a personal trainer for expertise in program design and body mechanics.If you decide to hire a trainer make sure you do your research and hire someone with a Bachelor’s degree in exercise science and with a well known certification such as NSCA or ACSM.Hiring a trainer with the guidance of a Physical Therapist will also contribute to the effectiveness of an exercise program.Physical Therapist provides a wealth of knowledge for a trainer in dealing with clients who have orthopedic limitations or restrictions.The next time you enter a gym think large muscle groups with multiple joint motions or set up an appointment with a personal trainer for permanent results.
Happy Training
Richard Pohler BS, ACSM, CSCS
Head Trainer Body Solutions.
Creating a legitimate MMA strength a conditioning program can be overwhelming.Majority of fighters tend to gravitate to conventional body building exercises such as bench, squat, and bb curls or exercises that they excel in.When you think of fighting there are punches, kicks, take downs, knees which conventional weight training will be unable to mimic.You need to think outside the box when it comes to fight training.Stability, mobility, strength, power, speed, reaction time and anaerobic endurance are key physiological factors of MMA training. So how do you know which skill related aspect needs work? The answer is test and re test again and again. Testing is crucial to strength and conditioning program because it exposes weaknesses, strengths, and performance improvements.I understand that a majority of fighters correlate the success of their strength programs with wins and loses but tracking performance enhancement provides valid evidence to success.
If a potential fighter comes to my gym for MMA training, I will initially test this individual and clarify their goals. We will start with a movement screening to identify any imbalance during certain exercises such as squatting, lunges, single squat, and jumping mechanics.During the screening if there are clear indications of hip weakness such as the knees tracking in, I know their will be extensive work with glutes and hamstrings. Once the movement screen is complete the next test on the agenda is stability and dynamic stability.Think about if you have a stable back, shoulder blades, and hips punching and kicking will improve. A static plank and dynamic plank test will show how long the athlete can sustain postures and move in rotational patterns with a stable hip and trunk.The next testing procedure will be upper and lower body power such as plyo push ups, double and single leg jumps on a jump pad. The jump pad provides vertical height and ground contact time. If ground contact time is not quick enough power is significantly reduced.We also know fighters punch so testing punching reaction time and speed provide valid evidence for exercise programming.Now that we finished the speed and power components, testing hip strength and anaerobic threshold will be next on the agenda.The strength component is simply using a hip dynameters which will provide lbs of force.Now the fun part, pro MMA is 3 x 5 or 5 x 5 minute rounds with 1 minute rest between each.Initially we test 1 round and during the 5 minutes their will be host of exercises comprising of band punches, knees on the heavy bag, sprawl to stand, heavy rope jumps, and diagonal pulling patterns.What we will do is use a polar heart rate monitor to track the fighter’s heart rate before and after a minute rest. The goal is to test and then track how quickly the fighter is recovering.
Based on the results of the performance testing and movement analysis an exercise prescription is formulated.An effective exercise prescription would be based on the scientific concept of periodization.Periodization is term to describe cycles of varying intensities and volumes which is designed to have a fighter peak for an up coming fight.This is a very board explanation of this concept but for your understanding when intensity increases volume will decrease and when volume increases intensity will decrease.
Once the exercise prescription is created the athlete will be tested for their 1-10 repetition maximal.The RM will allow us to create percentages so we can progressively increase the load in a safe and effective manner.For example if the athlete has 10 weeks to become prepared for a fight, the initial strength cycle will start at 70% to 80% then eventually climb up to 90% to 100% of their 1 RM before the 2 week taper occurs. Tapering is concept implemented to allow the athlete to recovery from pervious hard training. During the 10 weeks the fighter will go through various progressions of plyometric exercises or power development and anaerobic threshold hold training.The anaerobic threshold training is an extension of the testing protocol so instead of doing one round we will perform 3 or 5 five minute rounds.The athlete will also be tested again mid way through the 10 weeks and by conclusion of the cycle to measure performance improvements or possible changes that need to be made in the current program and future prescriptions.
This seems like quite a bit of information to understand.Frankly effective fight training is based on a good solid structure and a planned progression which I provided a peak of.Poor planning for fighters will lead to overtraining and injury, so do not take the initiative and create your own program because it will not work. Leave the science to the professionals.If you would like to be a pro MMA fighter and make tons of money then investing in strength and conditioning coach will impact your performance and life.Body Solutions offers effective and safe strength and conditioning programs for fighters which will prove performance enhancement and especially WINS.
In life we are in quest for the best fitness program to shape our bodies to look like the next Jennifer Lopez or Arnold We will lift heavy weights to failure, perform exercises that look out of the ordinary, workout for 2 hours because we think that more is better, and do 1,000 sit ups for a six pack.If this were the solution to exercises then everyone would have a perfect body.Contrary to what believe there is no black or white answer.There are however strategies that can be used to improve the effectiveness of your workouts.
Exercise tempo is a contributing factor that will allow to shed extra calories.Think about if you perform exercises really fast then you will burn fewer calories.Muscles are like rubber bands they stretch and shorten.The elastic capabilities of muscle will create less work.Now if you are an athlete then moving weight in a quick manner is optimal for the specifics of your sport and that is not the goal for dropping body fat.The next time you workout try to slow down your tempo by incorporating a 2 sec down 1 sec up pace, this will put more time under tension on your muscles which will build a larger fire to burn more calories.
Choosing the right exercises is also a major factor for optimal results.Typically we tend to gravitate to machine based training thinking isolating muscles is the answer.Think about if you isolate muscles you are doing less work.Why?? Well if you take the leg extension for example you are only working your quadaceps.Now if you perform a squat you are using quads, hams, hips, and the core plus little muscles that allow stabilizing. Another example is the notorious hip abs and adductor machine.These machines should be banded from all health clubs because they are pointless. Simply tie a band around you legs and side step for ten yards up and back.Doing this will not only work your hips but will help burn more calories.
Additionally manipulating limb angles will create more work on the body.How? Based on the laws of physics any limb or resistance further away for the body will cause the muscles to work harder such as holding a gallon of milk with a straight elbow at shoulder height. Putting this method into action for example performing a push up with the elbow perpendicular to the shoulder will cause more of the burn we desire. Also, holding a medicine ball with elbows straight while moving in a diagonal pattern from the knee to shoulder in a squat position burn 10x more calories.
Now that we have some useful strategies to make our workout effective we can cross out all of the ab, chest, biceps, triceps, leg, and pec machines off our exercise records.Adding these little tweaks will pay off in conjunction with a balanced nutrition plan and cardiovascular exercise.If you feel that you are unable to grasps the concepts then check out bodysolutionsinc.com and set up a free consultation with a trainer. The trainer will show you how to implement tempo, exercises, and joint angles into your program.
As a trainer at Body Solutions I am in a pocket area filled with a physically fit, active and well-informed population. Most of my clients are from the Voorhees, Marlton and Cherry Hill region of New Jersey. My clients train with me and on their off days, most of them go to commercial gyms to exercise on their own. Even though my clients are well-informed, it is still difficult to know what exercises and exercise programs are safe for them. Core workouts are a perfect example. I am often asked for core exercise recommendations.
When my clients walk in to their gyms they see the same things no matter what gym they frequent. For core workouts there are ab wheels, crunch machines, sit-up machines and core classes utilizing different variations of leg raises, crunches and sit-ups. There are so many ab exercise machines in existence that I couldn’t begin to count them all. If you type in “abs” on Google you will be inundated with hundreds of ab exercises, ab equipment and ab workouts that claim to give you the “perfect core” or “shredded abs”. The other night I saw a commercial on TV for the ab skates. These are skates that attach to your feet and you actually skate your feet back and forth to do reverse crunches, knee curls and many other exercises that are advertised to give you a strong core.
Some of these products and exercises do strengthen your core; however, they are doing much more harm than they are worth. Besides being dangerous to your body, they are also inefficient. I will use a sit-up for an example.During this exercise there is only a small window of movement where you are actually using your core safely.This window is only a few inches. The rest of the arc of a sit-up is spinal compression and momentum.
Even though these products and machines are all different they are in essence the same thing. They all involve different variations of crunches, sit-ups or leg raises. Crunches, leg raises, and sit-ups lead to bad posture, neck and shoulder problems and back degeneration. Let’s analyze a crunch for instance: a crunch usually involves crisscrossing your hands behind your head and crunching up roughly half way to your knees. During the “raising” phase of this movement the neck is being pulled forward by the hands on the head. The shoulders are rounded forward and the spine is flexed forward. This all occurs under a tremendous amount of force, over 400 lbs. of force to be exact. The result is a poor movement with virtually no benefit.
A sit-up is even more dangerous because the forward flexion is being completed to the top of the movement at the knees. This increases the compression forces on the spine tremendously. In fact, one study measured the compression forces on the spine during sit-ups at over 700 lbs. That is like putting 700 lbs. directly on top of your head! This measurement is for only one sit-up. I know people who have been doing as many as 50 sit-ups at a clip every day for years.
The same goes for leg raises. Leg raises are compressing the spine from the feet being brought toward the knees. It is essentially the same thing.
To effectively strengthen the core safely I recommend starting with simple body weight planks. They are very easy to do and can be done in three positions to hit different core areas. Start with side planks on each side for a period of time that is difficult but can be completed using proper form. After that do a set of front planks. Rest briefly between these sets and repeat the same process two more times. Planks can be performed on the floor or on an elevated surface depending on your core strength. They are much harder to do on the floor than on an elevated surface.
Starting with this simple core workout is guaranteed to increase core strength safely, effectively and efficiently.
Creating a legitimate MMA strength a conditioning program can be overwhelming. Majority of fighters tend to gravitate to conventional body building exercises such as bench, squat, and bb curls or exercises that they excel in. When you think of fighting there are punches, kicks, take downs, knees which conventional weight training will be unable to mimic. You need to think outside the box when it comes to fight training. Stability, mobility, strength, power, speed, reaction time and anaerobic endurance are key physiological factors of MMA training. So how do you know which skill related aspect needs work? The answer is test and re test again and again. Testing is crucial to strength and conditioning program because it exposes weaknesses, strengths, and performance improvements. I understand that a majority of fighters correlate the success of their strength programs with wins and loses but tracking performance enhancement provides valid evidence to success.
If a potential fighter comes to my gym for MMA training, I will initially test this individual and clarify their goals. We will start with a movement screening to identify any imbalance during certain exercises such as squatting, lunges, single squat, and jumping mechanics. During the screening if there are clear indications of hip weakness such as the knees tracking in, I know their will be extensive work with glutes and hamstrings. Once the movement screen is complete the next test on the agenda is stability and dynamic stability. Think about if you have a stable back, shoulder blades, and hips punching and kicking will improve. A static plank and dynamic plank test will show how long the athlete can sustain postures and move in rotational patterns with a stable hip and trunk. The next testing procedure will be upper and lower body power such as plyo push ups, double and single leg jumps on a jump pad. The jump pad provides vertical height and ground contact time. If ground contact time is not quick enough power is significantly reduced. We also know fighters punch so testing punching reaction time and speed provide valid evidence for exercise programming. Now that we finished the speed and power components, testing hip strength and anaerobic threshold will be next on the agenda. The strength component is simply using a hip dynameters which will provide lbs of force. Now the fun part, pro MMA is 3 x 5 or 5 x 5 minute rounds with 1 minute rest between each. Initially we test 1 round and during the 5 minutes their will be host of exercises comprising of band punches, knees on the heavy bag, sprawl to stand, heavy rope jumps, and diagonal pulling patterns. What we will do is use a polar heart rate monitor to track the fighter’s heart rate before and after a minute rest. The goal is to test and then track how quickly the fighter is recovering.
Based on the results of the performance testing and movement analysis an exercise prescription is formulated. An effective exercise prescription would be based on the scientific concept of periodization. Periodization is term to describe cycles of varying intensities and volumes which is designed to have a fighter peak for an up coming fight.This is a very board explanation of this concept but for your understanding when intensity increases volume will decrease and when volume increases intensity will decrease.
Once the exercise prescription is created the athlete will be tested for their 1-10 repetition maximal. The RM will allow us to create percentages so we can progressively increase the load in a safe and effective manner.For example if the athlete has 10 weeks to become prepared for a fight, the initial strength cycle will start at 70% to 80% then eventually climb up to 90% to 100% of their 1 RM before the 2 week taper occurs. Tapering is concept implemented to allow the athlete to recovery from pervious hard training. During the 10 weeks the fighter will go through various progressions of plyometric exercises or power development and anaerobic threshold hold training.The anaerobic threshold training is an extension of the testing protocol so instead of doing one round we will perform 3 or 5 five minute rounds. The athlete will also be tested again mid way through the 10 weeks and by conclusion of the cycle to measure performance improvements or possible changes that need to be made in the current program and future prescriptions.
This seems like quite a bit of information to understand. Frankly effective fight training is based on a good solid structure and a planned progression which I provided a peak of. Poor planning for fighters will lead to over training and injury, so do not take the initiative and create your own program because it will not work. Leave the science to the professionals. If you would like to be a pro MMA fighter and make tons of money then investing in strength and conditioning coach will impact your performance and life. Body Solutions offers effective and safe strength and conditioning programs for fighters which will prove performance enhancement and especially WINS.
Have you ever suffered a headache where it gives you pain only on one side of the head? As if it wraps right around the ear? How about a headache that gives you pain right behind or around the eye? Perhaps one could have felt the type of headache that gives you tension around the forehead as if you are wearing a tight head band?
These are all symptoms of someone who can be suffering from myofascial trigger points. These trigger points are buried in the myofascial planes in the neck muscles of the body and since fascia connects one muscle to the next, this built up adhesion (Trp), sends a pain referral using the fascia lines as its pathway. This is making the headache nothing but the effect of trigger points in the neck.
Trigger points can be caused by external and internal factors such as: muscle strain, overuse, emotional distress, poor nutrition, poor posture, exposure to cold temperatures, lack of regular exercise, and trauma (Motor Vehicle Accidents or contact sports).
As the tissue works to heal itself inflammation in the area causes the neuromuscular junction to become very sensitive and irritable. The muscle fibers respond by contracting and twisting making the area feel like a hard lump or a firmness that is tender to touch. This lump is a trigger point. The result of untreated trigger points is abnormalities in the function of the musculoskeletal and nervous system which can develop, causing pain, tingling, numbness, limited mobility, headaches, and migraines.
At Body Solutions Inc in Voorhees, this is one of many medical modalities our board certified and licensed massage therapists are trained in. The public can feel safe and secure receiving medical treatments from our therapists because they have met all standards as well as qualifications which displays the confidence and security that medical modalities such as trigger point therapy is applied by professionals. Trigger point therapy is not a massage treatment that should be applied by local spa masseuses, especially those who have not been tested by the National Board (NCBTMB). The wrong treatments applied can do even more harm to the nervous and musculoskeletal system.
If you are one who suffers with headaches residing in the Cherry Hill, Marlton, Voorhees, or Mount Laurel area, and want high standard, long term results, muscle re-education, manual therapy, Body Solutions Inc is the place to receive it. If taking medication is the only solution you came up with, tried massages before and you didn’t get the results you wanted, then this is definitely one treatment that you need to try and feel the results within your first session. Keep in mind that depending on how long you suffered from headaches can give you an estimate of what stage you are battling, such as: acute (pain just happened), sub acute (pain has been there for a couple of weeks) or chronic (pain dealing with the pain for years) stages. Schedule your free massage consultation and feel for yourself how Trigger Point Therapy can relieve those many years of painful headaches.
Many of us typically exercise at least 4 to 5 days per week or more. The frequency of workouts multiple times per week would make us think that our bodies would change drastically. Contrary to what we believe their are aspects of health and fitness that we do not know. The areas that we don’t know cause us to get frustrated and quit. Our frustration could lead to more hours of punishing ourselves in the gym and wondering why the extra pounds are still their.
Proper nutrition by fare is the component of fitness that each of us neglect or are inconsistent with. We tell ourselves this is the last day before I begin my “Diet” so eat everything is sight. The word diet has a negative connotation around it.We think dieting is about eating nothing but lettuce and vegetables so we suffer during the whole process. Dieting should be removed from our vocabulary because it is like holding our breath which will not last long. Modifying our Nutrition is the right terminology to use and implement into our daily lifestyle.The goal should be to create a balanced nutrition plan within a certain calorie budget.Many of us exceed the amount of calories to take in daily which leads to excess weight gain regardless if we consuming lean meats and healthy starches.
Deciding the right calorie intake may be a challenge. Many of us use Weight Watchers point system, Jenny Craig, South Beach Diet, or do some type of fasting. The problem with unconventional methods such as this will lead to short term results with a rebound affect of weight gain when the plan ceases. How do we know how many calories to take in? Well there are certain devices on the market or at local gyms which provide an individualized calorie intake based on resting metabolism. The Body Gem by HealtheTech measures resting metabolism multiplied by our lifestyle factor.The lifestyle factor is based on how active or inactive we are. For example if the Body Gem measures 1200, then we multiply 1200 x our lifestyle factor which could range from 1.3 to 1.6. The lower number is for sedentary individuals and the higher variable is for active exercisers or laborers. If we use the 1200 example multiplied by 1.3 then our basal metabolic rate is 1560. Many of us aspire to loose weight so in order to drop at least 1 lb per week we need to be in a 3,500 calorie per week deficit or 500 calories per day. Using the Body Gem device plus an active lifestyle and sensible nutrition plan provides a formula for success.
Although budgeting our calories is part of the missing ingredient to weight lose, consuming a sensible nutrition plan is also just as important. We need essential nutrients for our bodies to function efficiently such as our brain, nervous system, organs, and muscles. Some foods may be low in fat and calories but not nutritious such as iceberg lettuce, however lean meat and eggs are packed with essential vitamins and minerals. Including assorted fruits and vegetables at most meals will also help guarantee adequate vitamin, fiber, and mineral intake as well as maintain energy. Assuming, we don’t not know, simply cutting back on cakes, candy, soda, and other empty calories foods can contribute to drastic results. In addition we need to assume control over are eating habits. Many of us have trouble refusing foods offered to us in fear of not being polite. We need to know how to politely decline food offers so we can keep on track.
Choosing the right calorie budget based on individuals needs and a nutrient dense food plan will contribute to favorable results. We need to be confident enough to be consistent with our nutrition and calorie needs. A 10% to 20% set back will not sabotage results. Overcoming a minor set back will only give us the mental fortitude to continue in the right direction. Remember we need to find a fitness center that will test our resting metabolism. Obtaining the rmr is essential to nutrition success. Body Solutions in Voorhees NJ, provides metabolism testing. The expert staff of degreed and certified trainers will give a calorie budget plus additional information such as the right proportion of carbohydrates, fats, and protein.
Entering a fitness facility can be an overwhelming task. The infinite number of thoughts that run through your mind can be exhausting. You ask yourself: what should I do; how many sets; and reps? A majority of facilities have an endless amount of equipment to choose from which, causes your novice trainee to try everything. Every workout trainees tend to switch exercise selection constantly which lacks structure and limits results. Committing to an exercises program is more then just playing on abdominal machines and looking at yourself in the mirror. Creating an exercise prescription should be based on the needs and goals of the individual.
The goal of loosing body fat is a typical expectation for woman. Using the glute and back extension machine is not your answer. Isolating muscles group is time consuming and burns minimal calories. Remember the more muscle involved the higher the metabolic demand. There are no studies in exercise physiology that validate the effectiveness of isolating muscle groups. Incorporating exercises involving large muscle groups such as squats, lunges, resisted sprints increases calorie expenditure during and after exercise.
Men on the other hand have different goals compared to woman. A majority of male trainees want to build muscle mass. Building muscle requires the use of multi joint exercises such a dead lifts, bb squats, bb rows and bench press. The National Strength and Conditioning Association claims performing 8-12 reps for 3 sets will build muscle mass. Research also indicates high reps with minimal rest time of 30 seconds releases hormones in the body which signal muscle growth. A typical mass building program should be structured in a way to vary the intensity, reps, and sets. Varying a program’s volume allows the body to adapt slowly and prevents overtraining. Most male trainees tend to over exert themselves constantly which leads to a lack of progress and frustration. Using the principle of no pain no gain clearly is dangerous and brainless.
Obviously this information is much to take in. A beginner or advanced trainee should invest in a personal trainer for expertise in program design and body mechanics. If you decide to hire a trainer make sure you do your research and hire someone with a Bachelor’s degree in exercise science and with a well known certification such as NSCA or ACSM. Hiring a trainer with the guidance of a Physical Therapist will also contribute to the effectiveness of an exercise program. Physical Therapist provides a wealth of knowledge for a trainer in dealing with clients who have orthopedic limitations or restrictions. The next time you enter a gym think large muscle groups with multiple joint motions or set up an appointment with a personal trainer for permanent results.
Happy Training
Richard Pohler BS, ACSM, CSCS
Head Trainer Body Solutions. .
Many of our friends, clients, and patients here at Body Solutions Inc in Voorhees NJ have been getting sick. What do you expect, it’s the flu season. Well, I have some science proven, all natural, and safe recommendations on what nutrients to use to assist in your recovery. YOU WILL BE BETTER IN HALF THE TIME!
Go to any nutrition store or google it online to buy the products below. They are inexpensive and have research proven effects. I have personally used them to prevent myself from getting really sick this season. At the first sign on an itchy throat, a light cough, unexplained fatigue, or drop in appetite, start the product below:
1. Elderberry (400 mg 3 x a day): Elderberry works by blocking the virus from spreading in the body. It prevent the virus from attaching to the cell wall and entering the cell. Research has shown that it can cut the duration of a cold (a virus) by half.
2. N- Acetyl- Cystine (1000 mg 2 x a day): Is a natural protein that increases the immune system’s defenses. It’s like increasing your germ fighting army or arming them with some heat seeking bullets.
3. 1,3 Beta Glucan (250 mg 2 x a day): a Rice Bran extract that increases the germ killing cells in the body. It’s one of the strongest immune booster with research to support it.
All of the above has really worked for me. Try it and see if it will help you.
You can also try a massage at our Voorhees office. It’s been proven to improve you immune function.
Entering a fitness facility can be an overwhelming task.The infinite number of thoughts that run through your mind can be exhausting.You ask yourself: what should I do; how many sets; and reps? A majority of facilities have an endless amount of equipment to choose from which, causes your novice trainee to try everything.Every workout trainees tend to switch exercise selection constantly which lacks structure and limits results.Committing to an exercises program is more then just playing on abdominal machines and looking at yourself in the mirror.Creating an exercise prescription should be based on the needs and goals of the individual.
