Stretching

Personally, when weight training, I advocate related static stretching immediately following an exercise (i.e. during rest between sets), such as a Latissimus Dorsi stretch following lat pulldowns.

If performed correctly, the exercise undertaken should allow for near full stretch and contraction of the muscle/s. Following warm-up sets and working sets, your muscles are at their hottest and, therefore, can be elongated (stretched) to a greater degree.

Stretching between and after sets of an exercise should prove advantages to help avoid stiffness and re-establish a normal (or greater) range-of-movement. With this in mind, they should also be included as part of your eventual cool-down.

This page is an extract from the forthcoming Gym Professor eBook Gym Workouts - Maps to Success.

GP
---
W: http://www.gymprofessor.com/

Warm Up

Warming-up is a sequence of exercise that precedes your workout.

If you are performing a sport or workout that is aerobic, your warm-up should prepare your cardiovascular system for the rigours of this workout or event. The warm-up should be designed to raise the body’s core temperature and be performed at a low intensity – it is not a workout in itself!

Likewise, when lifting weights, your warm-up should be relevant. You should perform warm-up sets of any exercise you are to perform. Typically, I would suggest 2 to 4 warm-up sets (starting with a very light weight) of each exercise before undertaking working sets of that same exercise. Warm-up sets will serve to locally heat the muscles in use and help to lubricate relevant joints in readiness.

For a gym workout that relates to both disciplines, such as an endurance gym workout routine with weights, I would be inclined to suggest an aerobic warm-up followed by warm-up sets, although you may warrant less warm-ups sets.

As per most subjects, warming-up is open to debate on which methods are best. As always, I would suggest adapting things to the individual and their endeavour. It should be remembered that the purpose of warming-up is to help improve performance and avoid injury.

GP

---

W: http://www.gymprofessor.com/

B: http://gymprofessor.blogspot.com/

T: http://twitter.com/GymProfessor

The Power of Magnesium

Magnesium's normally supplemented (for different reasons, which we'll cover in a moment), in dosages up to 1000mg per day.

One use is to aid restful sleep. Famously, professional bodybuilders of the 70's and 80's performing double-splits (training twice in one day) would take 1000mg of Magnesium after a morning session to help them sleep deeply, in order to aid their recovery. My (GP) favourite bodybuilder of all time - Frank Zane - was an advocate of this. Many sports supplements manufacturers today have a product amongst their range containing a large dosage of Magnesium with instruction of supplementing before bedtime, normally coupled with Zinc and sometimes Boron. The calming effect of Magnesium supplementation means that it's often used to help with anxiety and insomnia, which can be caused through Magnesium deficiency.

Another common supplemental use of Magnesium, although more popular with endurance athletes, is to avoid muscle cramps. Again, Magnesium deficiency (most likely due to excessive sweating in an endurance endeavor) being a likely cause of muscle cramps and muscle twitches/ spasms. Other electrolytes - Calcium, Potassium and Sodium - are also important to replenish, hence the popularity of isotonic drinks for endurance events, but Magnesium can often be depleted first, due to a lesser amount being consumed within many diets. The late Dr. Mildred Seelig (a renowned researcher of Magnesium - you should be able to find her book on Amazon!) believed deficiency was wide spread amongst Western countries. There's many food sources (see some below) that provide good levels of Magnesium though. The reason for me typing this page tonight is that a running friend had mentioned yesterday that they'd started supplementing Magnesium and asked about food sources. My friend’s diet already contained almost all the sources I've listed below.

Two other more unlikely supplemental uses are firstly for a hangover, as alcohol depletes Magnesium levels. Try an isotonic drink after a night out - you'll feel far better! Secondly, in order to ease muscle cramps and sugar cravings. Again, cramps and low sugar levels being an indication of low levels of Magnesium.

Magnesium's functions also include formation of bone and teeth, where, along with calcium and phosphorus, Magnesium provides both structure and strength.

Food sources include: Wholegrain (bread & cereal), Dairy Products, Fish and other Seafood, Meat, Nuts.

For a wealth of information on all things relating to nutrition & exercise - diet, supplements, weight training, fitness programs, gym workout routines, exercise diagrams, kinesiology, steroids, and far more besides - please visit the gymprofessor.com free online resource. Free advice comes with our compliments,

GP

Key Nutrients & Their Functions

I, GP, am always amazed that people do not know the functions that their food items (& nutrients within those items) play. That said, many adults don't even know what nutrients are derived from foods they're eating, despite most being clearly labeled. Below is a list of our key nutrients and the main function that they perform. Click on each for more in-depth information.

Protein – repair & growth of tissue

Carbohydrate – primary energy source

Fat – secondary energy source

Vitamins & Minerals – regulate metabolic processes.

Water – transportation of other nutrients

Best regards,

GP

www.gymprofessor.com

Online Personal Training - any Good?

Something, until recently, I've never really seen the point of - an online personal trainer. However, over the years, I've provided information and services to so many personal trainers, which is then in turn relayed or used with their client, that it strikes me as a bit of a falsehood of true personal training. That's not to say that there's no freethinkers (& there's certainly many good motivators), but many club personal trainers do recite the same information. In truth, this is fine, as they'd hopefully have been taught personal training methods conceived using general rules of thumb, given your (the client) circumstances.

Perhaps it's a good thing that the narrow-minded majority of club personal trainers stick to tried and tested methods. Perhaps it's also a good thing that others have consulted me (GP) for new ideas, to help further their training methods and the progress of their clients. Generally, I've found that the latter are normally the personal trainers on continual courses or forever reading up, helping to further their knowledge or training ideas, which is very commendable (& something I still do). In specialist circumstances, such as elite athletes & obscure medical issues, I'm not arrogant enough to assume I know best, and will often consult a recognised specialist in the field for input. Either way, as long as training's enjoyed (as much as it can be) and the required results achieved, we're all winners.

So, although not my preferred method of training (online personal training), as it's not "personal" enough (in my opinion), in the absence of a good personal trainer (or the money to afford one), it has its place. Subsequently, for a short period, the services of online personal training and an online nutritionist were offered on the gymprofessor.com website, however, simply due to sheer demand and time limitations, this service has been restricted to existing clients only and therefore discontinued to new members.

In the not too distant future, I hope to be able to offer an automated (yet customised) online personal training facility, which'll have many personal trainers (selected by Gym Professor) to choose from. This inclusion of various personal trainers means that you'll be able to select a personal trainer that suits you, whether it's a specialist in your chosen field or one that better suits your personality. There's already some extremes of personal trainers on board for the project.

In the meantime, please refer to the FREE fitness tests, fitness programs, gym routines and exercise diagrams provided on the Gym Professor website for ideas. Also, please check out our latest books.

All the best,

GP.

W: http://www.gymprofessor.com/

Cardio Workouts - Considerations & Options

As highlighted in other chapters, there's many cardio options out there - both cardio equipment and cardio workouts - and it can be a bit of a minefield choosing the right path. The right option for you is one that suits your ability, goals, and current period of training. I (GP) have listed sample gym workouts and fitness workouts on the Gym Professor website to provide you with some ideas.

To help further, I've categorised several cardio equipment options and program types to easily identify their typical associated level of difficulty when conjoined in a cardio workout program (NOTE: They're not always the case though!).

Basic

Cardio Equipment Options:	Cardio Program Type
Stationary Exercise Bike Treadmill Walking Arm Ergometer	Base Training/ Steady State

Progressive

Cardio Equipment Options:	Cardio Program Type
Cross Trainer/ Elliptical Trainer Treadmill Running Rowing Machine Stepper	Interval Training (Difficulty rising respectively from High Rest:Little Work to Little Rest:High Work + Fartleks)

Advanced

Cardio Equipment Options:	Cardio Program Type
Stairclimber Versa Climber The Wall (Climbing Wall)	Interval Training (Little Rest:High Work) Fartlek (Random Intervals)

If you're new to training, it's advised that you seek medical advice prior to undertaking a new exercise regime. If the workouts are for a new client, you should also take the rudimentary
precautions of a PAR-Q and health/ fitness tests.

Please direct me to:
Treadmill Workouts  

Cross-Trainer Workouts 

Rowing Workouts

Exercise Bike Workouts
Stepper Workouts
Versa Climber Workouts
Equipment Combination Workouts
Steady State Workouts (Base Training)
Interval Training
Fartlek Training
Fat Burning Training
Heart Rate Training
Marathon Training
Training for Sport 

Gym Workouts

How to Perform the Flat Bench Press Correctly

Probably the most familiar of chest exercises and the primary compound exercise for chest workouts - the Flat Bench Press. Below are a list of the key steps you should follow to mimic correct exercise technique and what muscles are at work.

If you're confused about what gym exercises to perform and when? You should consider reviewing the Gym Professor's sample Gym Workouts and Gym Routines.

Key Steps to performing the Flat Bench Press correctly:

For this exercise, you require a spotter.

1) Ensure that gym equipment is set up correctly - bench, bar, weights etc. The bar should be empty (free of weight) at this stage.

2) Lie down flat on the bench, sliding underneath the barbell. The bar should be resting on the lift-offs directly above your eyes. The bar should be empty (free from weight) at this stage.

3) Grip the bar with your hands roughly shoulder-width plus one hand-width on either side. Remember this grip point in correlation with the bar's knurling.

4) Inhale as you lower the bar downward to touch your mid chest - a weight will typically be drawn or lowered to the area/ muscles being worked!. At this point your arms should form a right angle (ask your spotter to check). If your arms do not, you will need to adjust your grip width accordingly. Exhale, and the press the bar up.

5) Repeat the exercise for the given number of repetitions Do not lock your elbows out at the top of the movement and do not bounce the bar off your chest.

6) Warm Up. Warm up with little or no weight, performing 3 to 4 sets of 10 reps or more, in order to lubricate joints and raise local muscle temperature.

7) For your working sets, select an appropriate weight that allows you to achieve your target repetition range in a safe and controlled manner.

Muscle worked during the Flat Bench Press:

Primary Muscles: Pectoralis Major - Mid Sternal Fibres.

Secondary Muscles: Anterior Deltoids, Triceps, Serratus Anterior, Anconeus.

Stabilizing Muscles: Lateral Deltoids, Rectus Addominis, Transversus Abdominis, Forearm Flexors...

For further chest exercises, visit the Gym Professor exercise diagram library.

GP
--
W: http://www.gymprofessor.com/
B: http://gymprofessor.blogspot.com/
T: http://twitter.com/GymProfessor