Exercise Guide

Isometric exercise means that you push against something that doesn’t move, such as a wall. Thirty years ago, most weightlifters and athletes is sports requiring strength used isometric training to make themselves stronger. Athletes don’t use isometric training much anymore. The strength gained through performing isometric contractions is only within 20 degrees of the angle you hold. On the other hand, when you lift weights, you become strong through a wide range of motion. Isometrics cause your blood pressure to rise higher than the other methods of strength training. If you have weak blood vessels or heart trouble, you can rupture a blood vessel or develop an irregular heart beat.

According to Dr. John D. Fair, Chairman of the Department of History at Auburn University, the popularity of isometrics was the result of the success of some weightlifters who took synthetic male hormones called anabolic steroids and then claimed that their isometric exercises made them strong. They claimed that they were doing a revolutionary new training method of pushing against bars that didn’t move. The steroids made them stronger by helping them to recover faster from tough workouts so they could do more work. The only stimulus to make a muscle stronger is to exercise that muscle against resistance. You can lift heavy weights, push against special strength machines and push against something that doesn’t move, such as a wall or bar attached to the ground. Isometrics are not used much any more, but the steroids are still used, even though they are banned by most sport authorities.

Dr. Gabe Mirkin has been a radio talk show host for 25 years and practicing physician for more than 40 years; he is board certified in four specialties, including sports medicine. Read or listen to hundreds of his fitness and health reports at http://www.DrMirkin.com

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I wanted to kick off this article by reflecting back to 1985. I was a young boy watching Berry Gordy’s The Last Dragon movie with a few of my friends. Like most boys I was amazed by the speed and grace of martial arts.

For those of you not familiar with the movie; the main character Leroy Green (a.k.a. Bruce Leroy) searches for the “master” to reach his final level of martial arts mastery known as the glow. During the course of his journey he must fight an evil martial arts expert known as Sho’nuff (a.k.a. The Shogun of Harlem) and finds himself having to rescue a beautiful singer from an obsessed music promoter. I know most of you are probably saying, “What kind of movie is this?” remember it was the 80’s.

The most significant part of the movie, in my opinion, occurs during the final battle between Bruce Leroy and Sho’nuff. The setting is an abandoned warehouse (why wouldn’t't it be I thought all movies had to have an abandoned warehouse scene) where Leroy and Sho’nuff have been battling back and forth. Sho’nuff has Leroy held over a large tank of water and continually submerges Leroy’s head into the water while asking the question, “Who is the master?” As Leroy is being held under water he starts to think back to the many lessons that he has learned during the course of his journey and realizes that the answers he has been searching for have always been within him. When Sho’nuff pulls him from the water one final time to ask, “Who is the master”, Leroy confidently answers.”I am”. Leroy develops the “glow” by believing in himself and defeats Sho’nuff before rescuing the girl.

The point that I’m trying to establish is that everyone that I speak with today seems to be in search of the “master”. Advertisers hammer home their messages. Store layouts, movies, television, radio, and magazines and of course the internet all sending us messages of where to find the “master”.

We’ve become a society in search of instant gratification. If you call this 800 number, if you send back this card, if you log onto this site..I’m sure you’ve heard them all. The health and fitness industry has capitalized on this concept. You know the one’s..take this pill for 30 days and lose 30lbs., buy this ab crunch gadget use it for 2 minutes a day and be shredded, hook these pads up to your stomach and stimulate your abs for only minutes a day! All of these things to help us get the “glow”.

I hope you understand that we are no different than Bruce Leroy. We are searching for answers that are within ourselves. When it comes to your health and wellness, you are the “master”. You have to be willing to put in some hard work, sweat a little and do your best to have a clean diet. There are no magic pills or gadgets to help, and please don’t hook any type of electronic pads up to your stomach!

Start 2006 off right and remember, “You are the master”.

Shawn is an independent performance coach. He is a graduate of Waynesburg College where he was an all-conference defensive back and attended
CFL/NFL tryouts in 1994. He is a certified Renegade Training practioner under world renown Strength &
Conditioning Coach John Davies, and is a certified Speed / Agility and Quickness Trainer through
N.E.S.T.A. (National Endurance and Sports Trainers Association)
Visit his website http://www.gamespeed.biz which is the most comprehensive web site regarding
performance training for anyone. He delivers top notch products and information for anyone!

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Do you ever wonder how to shrink the fat on your thighs or reduce the flab on the back of your arms? Ever wake and up and dream about wearing your favorite pants from the glory days of college? Well, short of plastic surgery, there is no way to simply eliminate certain problem areas.

The reality is that slimming your figure is not a simple task. In order to lose weight in one spot, you must be willing to work your entire body. So, the women who want thinner hips and the men who seek to shed the spare tire must attack the body as a whole. You must lift each body part, and to see the best gains I advocate performing more multi-joint exercises such as bench presses, rows, squats and lunges.

These types of exercises challenge the cardiovascular system as well as stimulating the muscles because they require a lot of effort and force the heart to work harder. Another great trick to speed metabolism during lifting workouts is to steadily reduce your rest periods. This is an advanced technique and should be changed according to perceived exertion levels, experience and training goals.

You can perform all the crunches and inner/outer thigh lifts you want, but it takes more to see the desired results. First, you must perform a consistent progressive strength training program that calls for you to work each body part twice per week. Next, you must engage in a moderate amount of aerobic exercise to aid in boosting metabolism. Finally, you need to follow a sound eating plan (not necessarily a diet). With hard work and consistency, you will begin to see positive changes.

With that said, you can toss away all those exercise tapes or gadgets that promise quick fixes or spot reduction. The best approach is developing a sound nutritional and fitness plan with the intent of making long-term lifestyle changes. This philosophy, albeit slower and more difficult, will deliver permanent results and prevent you from feeling disappointment with unfulfilled claims from fraudulent fitness marketers today.

See how these five proven fitness tips will change your figure in just 3 months:

1. Perform strength training circuits for 30-40 minutes. Consider a circuit as 3 different exercises performed consecutively. Do 3 circuits.

2. Following the circuit, perform 15-20 minutes of high intensity cardiovascular training (perceived exertion = at least 7 on a scale of 1-10).

3. Split your routine into 3 days - total body, chest/back/triceps and legs/shoulders/biceps.

4. Perform 3 sets of 10-12 reps for each exercise in the circuit.

5. Rest no more than 60 seconds between each circuit set, and no more than 2 minutes between each circuit.

Brian Schiff, PT, CSCS, is a respected author, physical therapist and fitness expert. You can sign-up for his free online newsletter @ http://www.thefitnessedge.cc.

Copyright © 2004 Brian Schiff

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