Lifting weights may seem like a simple concept. Pushing and lifting weights up or down, out or in; may seem simple but there is a lot more to it. Speed of movement, positioning, length of levers, the amount of times you do it, how heavy it is all play a role in the effectiveness of what you do relative to what you are trying to achieve.

If you want to be successful with your training you have to shock the muscles, change things up periodically.

Strength

Strength is defined as a measure of how much weight you can lift one time. Strength in itself serves a purpose for those who are involved in sports that require pure brute strength. Not many professions require strength in such purity. Other than that, if strength is a training requirement for you then you must also understand that strength training will not develop much muscle endurance. In other words you won’t be able to replicate that heavy lift or push continuously in one go.  Increasing strength tends to serve one off purposes.

Its common practice to perform a low number of repetitions and take long rest periods between sets when lifting very heavy weights. Where ever possible, ensure that there is a spotter available; someone who can assist when heavy weights are being lifted.

As always seek assistance from a qualified trainer when changing your workout plan.

Until next week, I wish you good Spiritual and Physical Health
Jonelle Richardson

In the world of exercise there are many reasons why we find it difficult to engage in exercise.

There are many myths and misconceptions that exist, that scare people from exercising.  Over the next few posts i’m going to shed some light on some of these myths and share some truths to try and dispel them.

Myth 1: Women shouldn’t lift weights because it will make them bulky.

This is a common misconception.  Most women would love to look toned but don’t like the idea of looking bulky or masculine.  Women, understand this, women naturally have high estrogen levels that prevent bulky muscles.  You really would have to overload those muscles to create bulk.  Guys build muscles faster because they have testosterone.

So, don’t fear exercise and more specifically don’t fear weight training.  Strength training helps to decrease body fat, increase lean muscle mass and burn calories more efficiently.  Which is what most women want.  Building muscle also aids bone health so don’t be afraid to build a little.

We will continue to look at more myths that exist for both men and women.  Remember consult an exercise professional if you are unsure of what is right for you in terms of what you are trying to achieve.

Until next week, I wish you good Spiritual and Physical Health

Jonelle Richardson

Health and Fitness Expert

Vitamins are an essential part of growth and development and there are 13 vitamins your body  needs.  These are: A, C, D, E, K, and the various B vitamins.

So, do you know your ABC’s? Here is a simple break down to get you acquianted.

• Vitamin A: Plays a role in vision, bone growth, reproduction and the immune system.  It can be found in cod liver oil and fruits (apricot, papaya, mango) and vegatables (spinach broccoli, carrots).

• Vitamin C: Important for you skin, bones and connective tissue.  It an be found in fruits (blackcurrant, kiwi, strawberry, orange) and vegatables (peppers, tomatoes, broccoli and cauliflower)

• Vitamin D: Helps your body absorb calcium, which your bones need to grow.   It can be found in eggs, fish (salmon, tuna, sardines) and liver (beef and fish liver oils).

• Vitamin E: Plays a role in your immune system and metabolic processes.  Good sources are vegetable oils, margarine, nuts (almonds)and leafy greens (lettuce, spinach)

• Vitamin K: Helps your body by making proteins for healthy bones and tissues and for blood clotting. It can be found in green vegatables (spinach, cabbage, broccoli) and dark berries.

• Vitamin B: There are 8 B vitamins. B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B7 (biotin), B12, Folic acid.  These vitamins help the process your body uses to get or make energy from the food you eat.  Maintain healthy skin, hair and muscle tone.  They also help form red blood cells.  It can be found in fish (tuna), poultry (turkey), meat, eggs and dairy products.  Leafy green vegatables, beans and peas.

Sometimes we can be deficient in some of these so, consult your doctor and get tested.  Ensure that your intake of vitamins are sufficient and that you are not overly taking any one thing.  Always be educated.

Until next week, I wish you good Spirtitual and Physical health

Jonelle Richardson

Health and Fitness Expert

Have you ever noticed with certain gym users that when you enter into the gym they would have been in the gym for a significant period of time already and when you leave the gym they still have loads to do?  As if there is not end to there work out!

Sometimes people spend hours in the gym and not for the right reasons.

In any given gym session, there is more conversation than gym work!

I am not against socializing in the gym, it is a great place to meet people with like interests but for the purpose that you are serving in the gym, it sometimes doesn’t help.

If you are working a certain muscle group, it is sometimes good to put a little stress on the muscle by decreasing the amount of rest period you give it.  Keeps the muscle working hard through out the work out. The muscle will better respond to the work out when you keep it busy.  Other wise, it feels like everyday actions.  A Lift here, a push there, just like you do in your every day movements and your muscles are accustomed to those one off stresses.

The time that your muscle uses to rest, recoup and rebuild is the next 24 to 48 hours when you are either out of the gym or working other muscle groups in the gym.

Be sure to give your muscles that rest because if you have worked hard enough during your session, you will definitely need it.  Ensure to consult a fitness professional when determining what kind of plan is best for you and what you can expect after your workouts.

Until next week, I wish you good Spiritual and Physical Health

Jonelle Richardson