4 Thoughts and tips of the day !

4 Thoughts/ tips that you can use:

1. Undulated resistance training program: If you have not heard about this form of training, then you are the one who is missing. This old strength training variation can increase your strength and power. In short, you vary the resistance during the week for example Day one 2-5 Repetition MAX, Day two 6-8 RM and Day three 10-12 RM. Rest is crucial, yet you can vary the repetitions and resistance for the next days.
2. Physiotherapist and Chiropractors who are qualified should know how to perform a clear diagnosis of any injuries that you may have. Yes even in Cyprus...a good practitioner does not need always the use of X-rays and MRI's that most of the practitioners unfortunately do here in Cyprus.
3. To lose weight you do not need to restrict your calorie intake. If you follow some simple healthy nutritional tips you can accomplish this specific goal. My clients are the proof of this theory.
4. Strength Training does not stand out without the use of proper Stretching techniques. I currently use active or PNF stretching with my clients and to tell you the truth the results are great.

Any comments? I'm out.......

An interesting article from the NSCA PTJ !

How do Aerobic and Anaerobic
Exercise Compare in the Ability
to Alter Cardiac Risk in
Overweight Adults?

Recently researchers from Brazil examined the effects of 12
weeks of aerobic or anaerobic exercise on cardiac risk factors
with 22 over weight adults with a mean age of 40±8.
The exercise sessions for both groups were performed 3
days per week and duration of activity was progressively
increased from 20 minutes in the first week to 60 minutes
in the fifth week where it stayed for the remainder of the
12 week study. In the aerobic group continuous activity
was performed at 10 % under the lactate threshold, while
the anaerobic group performed intervals at 20% above
the lactate threshold at a work-to-rest ratio of 2:1.

Prior to
the initiation of the study, and immediately after, the following
measures were performed: total body mass, body
mass index, waist circumference, hip circumference, and
body composition. Additionally, plasma concentrations of
glucose, total cholesterol, and triglycerides were assessed.

Both exercise interventions resulted in significant reductions
in total body mass, waist circumference, body mass
index, and plasma glucose levels. Only the aerobic group
demonstrated reductions in total cholesterol and hip circumference.
Conversely, only the anaerobic group demonstrated
significant reductions in the waist to hip ratio.
Based upon these results it appears that both aerobic and
anaerobic exercise interventions have the potential to favorably
alter cardiovascular risk factors. However, the authors
of this investigation suggest that both aerobic and
anaerobic exercise interventions are warranted to maximize
the effectiveness of the exercise regime.

Moreora, MM, De Souza, HP, Schwingel, PA, De Sa, CK,
& ZOPPI, CC. Effects of aerobic and anaerobic exercise
on cardiac risk variables in overweight adults. Arq Bras
Cardiol 91:200 – 206, 219 – 226. 2008.
Does Strength Training Result