Saturday, October 31, 2009

Maxing Out

As a former competitive powerlifter, I used to "max out" a lot. Too much in fact. Going for a maximum single repetition is another way to put "maxing out" into words. Is it necessary for most people? No. Not even the competitive powerlifter -- until contest time. Most trainees shouldn't even think about going for a single maximum. Why would they? Most people want to build muscle, get harder, etc. Maxing out is about the most useless way to do this. You don't get stronger. You are just demonstrating your maximum strength (maybe) on that particular day and putting yourself in a potential bad situation especially if you just happen to pick the person next to you for a spot.

Here's a pretty good example of a "max out" gone ugly:

Save the maxing out for other activities. ;)

Monday, October 26, 2009

Bodyweight Exercises

A decade ago if you told me I would recommend bodyweight exercises, I would have said you were crazy at the time. Your bodyweight is convenient to use! Probably the most convenient. You don't have to go to a gym. The phrase "drop down and give me 10" applies. For you younger trainees you can think of bodyweight exercises as an alternative as well. You don't have to go pump iron all the time. If you are busy college student, don't think you have to spend hours in the gym either and therefore "just don't have time" to get a workout in.

Saturday, October 24, 2009

Resting Heart Rate

An important aspect of health and fitness (and a good indicator of how the old ticker is doing) is to measure your resting heart rate. The best time to check your resting heart rate is when you first wake up and before you even get out of bed. Using your index and middle fingers, find your pulse via your wrist (radial pulse) or neck (carotid pulse). Have a clock or watch available that has a second hand so you can count your pulses and watch the clock. Take your pulse for 20 seconds and multiply that number it by 3 (3x20 seconds = 1 minute). For instance, if you have 22 beats in 20 seconds multiply that by 3 and your resting hear rate would be 66. Take this test for 2 or 3 consecutive days for an accurate reading.

A good pulse rate for Men ages 35-55 are as follows:

Average - 71-76

Above Average 67-71

Good 63-66

Excellent 57-63

Athlete 50-57

A good pulse rate for Women ages 35-55 are as follows:

Average - 73-78

Above Average 69-73

Good 65-69

Excellent 60-65

Athlete 54-60

Note: Keep in mind that beta blockers and other medications may alter your true reading.

Additional considerations are if your resting heart rate is really low,that could be an indication you may have issues with your adrenal system so if you have a low resting HR but feel fatigued, unrested or get lightheaded at times it may be a good idea to see a doctor or qualified nutritionist. For the most part, however, this little test will give a good indication of your current fitness.

Fred Fornicola - Fitness Professional

Friday, October 23, 2009

Today is Cheat Day!

I've been strict all week as ususal and eating clean. Today is my reward!  I can eat whatever I want today.  Pizza of course is on the menu!  The goal of eating clean the whole week is rewarded by this day today.  It's great incentive to eating clean knowing you are working towards a reward at the end. Knowing I have this cheat day gives me great discipline and incentive to stay the course during the week. I know if I fall off the wagon even a LITTLE BIT it will likely snow ball.

Thursday, October 22, 2009

Safe, Efficient and Effective for YOU!

I have a very simple application when it comes to exercise: Make sure

it's Safe, Efficient and Effective for YOU. Do what you want, where you

want, when you want and how you want - concerning yourself with anything beyond that is a waste of time.

Fred Fornicola,
Premiere Personal Fitness 

Wednesday, October 21, 2009

Bad Habits? How about GOOD HABITS!

We all hear about "bad habits".  Eating too much for example. Drinking. Smoking. Driving too fast. How about "Good Habits"?  Why not turn the concept around!  Create GOOD HABITS.  For example, I have now created a habit of drinking green tea while at work.  Green tea is supposed to be pretty good stuff for you.  How about the habit of not eating fatty foods?  How about the habit of exercising on set days per week?  How about the habit of getting enough sleep every night?  And,the list goes on.  Start creating those GOOD HABITS today!

Tuesday, October 20, 2009

Welcome to the Cyberpump Blog and the Superman Syndrome

So I decided to do a blog for Cyberpump and it's associated sites.  Fred Fornicola actually encouraged me to do this so I credit Fred. He thought it would be a good idea to "reach out" into the net and possibly reach more people who may have not even heard of Cyberpump and all the associated sites.  Thanks Fred!

Everyone has at one time or another experienced a time in their training when it all goes right.  You keep hitting PR's, feel great, and feel...invincible.  There's nothing you can do wrong.  The weights feel light.  You feel like....SUPERMAN!  What I have learned and continue to get reminded of is that this is the most critical time to be conservative. Yes, conservative. Don't get greedy.  Greed kills your progress.  The killing of the progress is typically INJURY -- when you least expect it. Yup, when you are feeling like superman!  I will relay a recent story of my own training when I ignored my own advice YET AGAIN! Arrghhh. And, got injured.  Stay tuned!