Friday, February 22, 2008

TAKE A PILL OR TAKE A WALK ...

Ever heard that what is good for your heart is good for your sex life!

Well exercise is good for your heart, exercise makes your heart work more efficiently, does that mean exercise should be good for your sex life. At a certain age some men faces the problem of erectile dysfunction (impotence) or else some are born with this disorder.

Would you believe if I say the cardio vascular system is responsible for erectile function? Yes it is. Problem with circulation and coronary heart disease (CHD) shows early symptoms of erectile dysfunction. Mind you impotence is not a disease it’s a condition.

According to Goldstein exercise appears to ward off impotence for the same reasons it can prevent heart attacks! The correlation shown by Goldstein states that “Both conditions involves poor blood flow to the organ, exercise helps to keep blood vessels clear. In fact impotence can be early symptoms of heart disease since the penis is more sensitive to slow down in blood flow than the heart.”

Types of impotence / erectile dysfunction:
1 - Arteriogenic Impotence: When the arteries supplying blood to the penis do not bring enough blood.
2 - Venogenic Impotence: When the veins on the penis leaks blood and prevent development of a rigid erection.
3 – Neurogenic Impotence: When the nerve supply to the penis is very delicate and complicated.
4 – Diabetes Mellitus related Impotence: A disease affecting the nerves to the penis.
5 – Endocrinologic Impotence: When an imbalance or insufficiency of sex hormones in the blood stream.
6 – Psychogenic Impotence: When mix factors arise and a long standing impotence leads to a secondary psychiatric disorder like depression etc.

Statistics indicates that quarter of men aged above 54 years are affected with this condition, keep in mind that prevention should be the first goal.

Goldstein also stated “If men exercise they’ll have a lower chance of ever having this condition of erectile dysfunction”

Studies have shown that regular exercise means 10 or more years free from erectile dysfunction, so why not take a look at the guidelines for prevention. A moderate intensity cardiovascular (aerobic) exercise routine as frequently is proven to be beneficial for impotence.

Start with a walk; gradually walk your way to stride long distances up to 30 minutes to 45 minutes. You can increase intensity carefully week by week. Now that you have achieved your goal of long distances increase intensity for slow jog and to fast jog. Cross training and swimming is also considered beneficial if you do not like walking. Caution on biking as some researches indicates that it increases risk of impotence dues to the movement pattern and tension on certain muscle when seated for long on a bicycle seat.

Make the exercise regime a part of your lifestyle.

Take a pill or take a walk, you decide …

Monday, February 18, 2008

ONE YEAR OF BLOGGING & …

Credit goes to Subcorpus and Nazeeh who gave me the idea of blogging, at that time I did not know what a blog was and was in doubt that I could find time to write. I remember the coffee table which we discussed about blogging where Subcorpus convinced me that a fitness blog is a good idea for someone like me. Today I could say I am glad that I made this page on internet from which I hope a lot of people will benefit with information regarding fitness.

Below are some stats which I found interesting.

Total number of posts: 66
Total number of comments: 318
Most popular posts:
1 - Is sex a good exercise

2 - Goalkeeper Imran fit to play

Thanks to all of you who have visited my space on the internet.
One year of blogging & looking forward to continue …

Yours in better fitness
Personal Trainer

Friday, February 8, 2008

YOU DECIDE !

Why is there this obsession with knowing how much people around you are lifting? I am sad to say that many new comers to the world of bodybuilding start off on the wrong foot.

In my personal experience the trainers in the gymnasiums are always overridden when the obsessed new comers comes in to train. All what they believe is that the only thing that matter is weight! Technique is often overlooked and there is just the desire to pile on that weight and push those reps out. Even if this means holding their breath on that last repetition, pulling a face that resembles severe constipation and looking like they are auditioning for the Body Popping Championships.

I have lost count to how many times I have been asked, “How much can you bench press?” I am a person who really don’t care about the amount of weight I could lift. The only thing that matter for me and what I look for in a client is technique. It has now got to the stage where just for my personal amusement.

I try and estimate a figure that will be more than their bench weight, just to see the disappointment on their faces. The truth is, I am not impressed with how much anyone can lift until I see their technique, because that is the deciding factor for me and should be for you. If you are just starting out or currently train with very heavy weight, do not fall into the trap of just going for maximum weight, with no consideration to anything else. You will put your body at a higher risk of injury.

Use a weight that you can safely lift yourself, without bouncing the weight off your body. On a final note, have a look around the gym and see who is really working out. Is it the guy underneath the bar on the bench press or his poor spotter who is working so hard, he is actually doing a set of deadlifts, to ensure his friend can have an ego boost?

Train strictly with weights that you can lift and if that means reducing weight so be it. In the long run, you’ll experience far less injuries (if any) and pack on far more strength and lean muscle.

Now guys you decided if this is EGO TRAINING or WEIGHT TRAINING?

Saturday, February 2, 2008

SMASHING MYTHS ABOUT SQUATS

Down the road, in a gym far away
A young man was heard to say,
"No matter what I do, my legs won't grow!"
He tried leg extensions, leg curls, leg presses too.
Trying to cheat, these sissy workouts he'd do!
From the corner of the gym where the big guys train,
Through a cloud of chalk and the midst of pain,
Where the big iron rides high, and threatin' lives,
Where the noise is made with big forty-fives,
A deep voice bellowed as he wrapped his knees,
A very big man with legs like trees,
Laughing as he snatched another plate from the stack,
Chalked his hands and monstrous back,
Said, "Boy, stop lying and don't say you've forgotten!
Trouble with you is you aint been SQUATIN'!!"
(Jeff MADDOG - University of North Carolina)


MYTH: Squats are bad for the knees.
Stress imposed on the ligaments, tendons and other connective tissue whilst resistance training thickens the joints. Also strengthens the muscles surrounding the knee joint and the stability of it, further improving the joint integrity. Proper stress produce adaptation.
Whenever you squat your feet position is an important variable in determining not only the results you'll obtain from the exercise, but also the safety of your knee joints. Individual must determine their own best stance.

MYTH: Squats are dangerous for the spine.
If performed with a neutral back back, the weight is borne directly over the spinal column, and torque as well as shearing force is minimized. Weight training is supposed to strengthen the supportive tissues of the body (bones, muscles, and connective tissues).

MYTH: By placing weight blocks under the heels can isolate quads better when doing a squat.
This practice of putting blocks or weights under the heels is widespread among bodybuilders in order to gain better isolation of the quads. There is a problem here “your knees go way out over your feet”, which puts a great shear and compression on both the cartilage and ligaments of the knee. In time this can cause serous damage to your knee joint.

MYTH: Squats will give you a broad butt.
Would you believe that you will have a broad but for sitting and standing? Squatting is sitting down and standing back up so if this gives everyone a broad butt I can imagine a world with people having broad butts allover. Come one your maker gave you small, medium or large butt it’s purely genetics be proud of it and SQUAT with it!

MYTH: Squats are only good for strong men or serious athletes.
Never done it before? Get a trainer to teach you’re the great exercise. A Squat when done properly can be rewarding for everyone, it increases lower body strength, stamina, stability, balance, bone density and prevents from lifestyle diseases like osteoporosis. It’s for all of you not only for strength athletes.