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Brain Function and Exercise
Better brain function with exercise? The evidence is clear. Not
only can you get long-term benefits for your brain from
exercise, but you can boost you brain power in the next ten
minutes. Exercise can help your brain work more efficiently...
Diabetes and Exercise
Diabetes and Exercise There are two main types of diabetes, type
I and type II. Type I diabetes is characterized by the pancreas
making too little or no insulin. An individual with diabetes
type I will have to inject insulin throughout the day in...
Exercise and Omega-3 Boost Your Memory
Two leading neuroscientists recently announced that an active lifestyle and a diet rich in the omega-3 fatty acids found in fish oils help prevent the memory loss associated with old age, as well as having other benefits. Seven Keys Along...
Exercise Can Help Relieve Stress
Exercise may not be the most exciting word in your vocabulary, but it sure has a lot of benefits. Participating in daily exercise not only makes us healthier in general, it can diminish the effects of stress on our bodies as well.
...
Exercise for a Healthy Heart
Do you exercise every day? If you want to live a long, healthy life, maybe you should. A recent study by Timothy Wessel, a physician at the University of Florida, indicates one of the strongest risk factors for developing heart disease is...
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Programming Brief: Exercise Order
One of the fundamental principles of exercise prescription, specifically resistance training, is the principle of exercise order. Which exercises do I do first? Which do I do last? Does exercise order really matter? From personal observations in the weight room, it would seem to many it doesn’t matter. However, if you want an effective exercise program you must consider the order of the exercises.
Multi-joint Exercises
As a general rule you should perform complex multi-joint exercises first in your exercise routine while you are fresh. Typically, multi-joint movements require more skill and energy to perform. Such exercises include squats, deadlifts, bench presses, and pull-ups. Nothing annoys me more than seeing someone perform bicep curls until their head explodes, then go right into lat pulldowns (notice, lat pulldowns, not pull-ups…anyone who does pull-ups knows better than to work their biceps beforehand).
Of course, there are exceptions to the rule. Such is the case when using the pre-exhaustion technique. For example, perform a set of dumbbell flys to exhaust the pectorals then going directly to a set of bench press. In this case, however, you are
pre-exhausting the larger muscle group, not the smaller muscle group.
Single-joint Exercises
Since single-joint movements typically require less skill to perform and are not as taxing on the body, perform them after multi-joint exercises. Performing single-joint movements at the end of a workout session will ensure a more efficient and effective routine. Of course, there will be exceptions, which should be addressed on an individual basis.
Note: Agility drills & Olympic lifts have been excluded from the discussion of exercise order. However, typically agility drills & Olympic lifts, respectively, should be performed before multi-joint exercises.
Chad Anderson, CSCS operates a personal training, fitness programming, and consulting business while also holding a full-time position as a senior personal trainer at a commercial health club. He holds a BS degree in exercise science with a minor in nutrition and is a Certified Strength & Conditioning Specialist through the NSCA. You can visit his website at www.afitsolutions.com.
Copyright Chad Anderson, CSCS - http://www.afitsolutions.com
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| Exercise at About.com |
| Offers fitness and exercise related links, articles, information, and discussions. |
| exercise.about.com |
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| American Council On Exercise |
| Fitness Certification and Education: The American Council on Exercise (ACE), a non-profit organization, promotes active lifestyles by setting certification ... |
| www.acefitness.org |
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| Physical exercise - Wikipedia, the free encyclopedia |
| Physical exercise is the performance of some activity in order to develop or ... Frequent and regular physical exercise is an important component in the ... |
| en.wikipedia.org |
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| Why Exercise Is Cool |
| Tells why exercise is important and explores the many benefits of physical activity. |
| www.kidshealth.org |
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| Kids and Exercise |
| When most adults think about exercise, they imagine working out in the gym on a treadmill or lifting weights. But for children, exercise means playing and ... |
| www.kidshealth.org |
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| Fitness Fundamentals |
| It is influenced by age, sex, heredity, personal habits, exercise and eating practices. ... How often, how long and how hard you exercise, and what kinds of ... |
| www.hoptechno.com |
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| MedlinePlus: Exercise and Physical Fitness |
| National Institute of Arthritis and Musculoskeletal and Skin Diseases The primary NIH organization for research on Exercise and Physical Fitness is the ... |
| www.nlm.nih.gov |
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| MedlinePlus: Exercise for Seniors |
| Pictures/Diagrams; Slide Show: Balance Exercises Improve Stability, Help Prevent Falls (Mayo Foundation for Medical Education and Research) ... |
| www.nlm.nih.gov |
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| Exercise: A Healthy Habit to Start and Keep -- familydoctor.org |
| Information about exercise from the American Academy of Family Physicians. |
| familydoctor.org |
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| Welcome to ::-:: Exercise, Fitness and Leisure |
| Information on various aspects of exercise and fitness and providers of sporting, exercise and leisure equipment. |
| www.exercise.co.uk |
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| ExRx (Exercise Prescription) on the Net |
| Fitness and exercise information including diet, nutrition, exercise, sports and weight training. Includes a muscle directory. |
| www.exrx.net |
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| Weight Training, Exercise Instruction & Kinesiology |
| Weight training and kinesiology reference with many animated weight training exercises, stretches, plyometric movements, and illustrated muscles. |
| www.exrx.net |
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| Exercise & Fitness |
| Swimming, cycling, jogging, skiing, aerobic dancing, walking or any of dozens of other activities can help your heart. Whether it is a structured exercise ... |
| www.americanheart.org |
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| Howstuffworks "How Exercise Works" |
| Exercise creates a set of responses in your body, whether you work out regularly or not. Find out how these responses can be enhanced by training. |
| www.howstuffworks.com |
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| Exercise and Diabetes - American Diabetes Association |
| The journey of a thousand miles begins with a single step. Exercise works the same way. Taking that first step can be hard, especially if you've been ... |
| www.diabetes.org |
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| NIHSeniorHealth: Exercise for Older Adults - Table of contents |
| See the Exercise Stories. Exercise for Older Adults Table of Contents. Benefits of Exercise · Safety First · Exercises to Try · Charting Progress ... |
| nihseniorhealth.gov |
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| Exercise to Improve Your Body and Your Brain |
| My comprehensive exercise guide. ... The key to obtaining the benefits of exercise is to find a program and stick to it. Of course, it is useful to have a ... |
| www.mercola.com |
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| FitnessOnline.com - Exercise Health Nutrition Advice Weight Loss |
| FitnessOnline.com - expert advice on exercise programs, diets, weight loss, muscle gain, vitamins, supplements & strength training. |
| www.fitnessonline.com |
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| Table of Contents |
| Exercise: A Guide from the National Institute on Aging ... Chapter 2: Is It Safe for Me to Exercise? ... Chapter 4: Examples of Exercises to Do at Home ... |
| weboflife.nasa.gov |
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| Exercise Physiology Page for the MAPP |
| Aging, Exercise and Short Term Power · Principles of Training- Revisited · The Time Course of Training Adaptations · Understanding Interval Training ... |
| home.hia.no |
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