December 28, 2010 |
Strength training mostly consists of concentric exercises (when the muscles shorten to lift something, as in lifting a weight to do a bicep curl) and eccentric exercises (when the muscles lengthen to lower something). But could one action provide more benefits than the other? A study found that half an hour of eccentric exercise a week boosted muscle strength and lowered insulin resistance more than concentric exercise. Twenty women were randomly assigned to an exercise group that did either concentric or eccentric movements once a week for eight weeks.
April 11, 1999 |
When described in brochures and on Internet sites, outdoor vacations planned around physical activity look appealing, especially if you're often desk-bound or gridlocked. Among the most popular options: distance walking, kayaking and mountain climbing trips that range from a few days to a week or more. Participants explore as they exercise, viewing up close the beauty of national parks, historic locales and challenging landscapes.
August 3, 1998 |
Before you zip up your vacation suitcase, tuck in a book to inspire and inform you about enhancing your life through physical activity. Here's a summer reading list of reputable, readable titles: * "The Spirited Walker," by Carolyn Scott Kortge (HarperSanFrancisco, 1998, 253 pages, $15).
October 27, 2008 |
This is the beginning position for two similar exercises that will strengthen your bicep, shoulder and chest muscles using light dumbbells. If you are new to strength training, stick with the bent-arm version. As you get stronger, progress to the extended-arm version for a more intense workout. -- Karen Voight -- 1 Holding a light dumbbell in each hand, bend your arms out to the side with your elbows at shoulder level. Keep your arms level and close them in front of your chest (not shown).
February 26, 2007 |
To take off extra inches, you don't necessarily need to start power walking, running, swimming or adding more time to existing cardio workouts. These are great calorie-burning options, but there is something else you can do -- a secret weapon in the fight against flab. It's strength training. Research has shown that adding just 3 pounds of muscle can increase resting metabolic rate by 7%. This means that with a little more muscle, your body burns more calories every day.
September 4, 1985 |
More college football games are being won in a place other than the football field than ever before. Check under the stands at the stadium or down those steps in the field house and find the weight room. That's where they are really doing it. You stare into mirrors hung on the wall so you can check out your technique and also your pecs, which is what weightlifters call the pectoral, or chest, muscles. Yes, you look marvelous.
December 18, 2005 |
THE slopes are ready, but is your body? For optimum results, you should have started pre-ski conditioning six weeks ago, says Linda Crockett, education director for the Professional Ski Instructors of America and the American Assn. of Snowboard Instructors. And that's if you are one of the 45.9% of adults who get at least 30 minutes of moderate exercise five days a week or at least 20 minutes of vigorous exercise three days a week.
February 13, 2011
How much strength training is enough to build muscles and garner some health benefits? Kent Adams, director of the exercise physiology lab at Cal State Monterey Bay, says most healthy people can follow the basic guidelines from the American College of Sports Medicine, which recommends doing eight to 12 repetitions of eight to 10 strength-training exercises twice a week. (That's in addition to doing moderately intense cardio workouts for 30 minutes a day, five days a week.) But how can you tell whether you're using enough weight to build muscle?
June 28, 2011 |
New exercise guidelines released by the American College of Sports Medicine Tuesday may be more detailed than the last, but don't worry -- the overriding message is that pretty much any kind of activity is better than sitting on the sofa. Thanks to copious new research the guidelines, last updated in 1998, got an upgrade. The 150-minute or more per week rule for cardio is still there, as is information on strength training. Perhaps the biggest change is the relaxing of stringent exercise guidelines, says Carol Ewing Garber, ACSM vice president and associate professor of movement science at Columbia University . The previous approach emphasized reaching goals for cardio and strength training, a la, "You must do this or you won't improve your fitness and health," Garber says.