Be Broncho Fit!

Author: Buddy Broncho – Page 6

Time to Bone Up

By Tyler Russell

For many females and some males it is crucial to increase or at least maintain bone mineral density to help prevent osteoporosis and osteopenia. Osteoporosis is a disease characterized by a decrease in bone mass and density, occurring especially in postmenopausal women, resulting in a predisposition to fractures. Osteopenia is a generalized reduction in bone mass that is less severe than that resulting from osteoporosis. Osteopenia is caused by the resorption of bone at a rate that exceeds bone synthesis. Both of these conditions can be prevented if you start resistance training at a young age. Resistance training is a type of exercise that uses external resistance to cause muscle contractions with the intent to strengthen and tone, increase lean body tissue, and increase endurance. Many studies have shown that doing resistance training can also increase bone mineral density in both males and females. Now I know you are probably saying “weight training will make me look bulky, all muscular, and look like a man” this is simply just a myth because females do not produce the same hormones that males do. So your chances of looking all bulky and masculine are slim to none.

Bone 1

One way you can check your bone mineral density is through a DEXA scan. By reading the T-score from the DEXA scan you can tell what your bone density is. A DEXA scan is a method of chemical analysis in which a sample of a substance is exposed to electromagnetic radiation, and the amount of radiation absorbed by the sample is measured. This measurement is then used to determine the concentration or chemical composition of the substance. Absorptiometry is used in medicine to measure bone density. When reading your DEXA scan report you want to look for the T-score to determine your bone mineral density. Normal bone density is defined as a T-score of -1.0 or higher. Osteopenia is defined as between -1.0 and -2.5. Osteoporosis is defined as -2.5 or lower.

Bone 2

In recent studies, women who participated in a strength training program for a year saw significant increases in their bone density at the spine and hips, areas affected most by osteoporosis in older women. Maintaining strong muscles through weight training helps maintain your balance and coordination which is a critical element in preventing falls, which can lead to osteoporosis-related fractures. When you are going about starting a resistance training program it is crucial to seek a fitness professional who is very knowledgeable when it comes to resistance training and has a degree in a Kinesiology related field of study.

Here are the ACSM guidelines when starting a resistance training program.

1. Perform a minimum of 8 to 10 exercises that train the major muscle groups.

  • Workouts should not be too long.
  • Programs longer than one hour are associated with higher dropout rates.
  • If possible choose more compound, or multi-joint exercises which involve more muscles with fewer exercises.

2. Perform one set of 8 to 12 repetitions to the point of volitional fatigue.

  • More sets may elicit slightly greater strength gains but additional improvement is relatively small. Consider additional warm-up set described below.

3. Perform exercises at least 2 days per week

  • More frequent training may elicit slightly greater strength gains but additional improvement is relatively small. Progress is made during the recuperation between workouts.

4. Adhere as closely to the specific exercise techniques.

5. Perform exercises through a full range of motion

  • Elderly trainees should perform the exercises in the maximum range of motion that does not elicit pain or discomfort

6. Perform exercises in a controlled manner.

7. Maintain a normal breathing pattern.

8. If possible, exercise with a training partner

Posted on November 17, 2014 by Buddy Broncho

Beating the (Fitness) Boredom

By John Interwicz

So, are you bored with the same old workouts every day?  If you have answered yes, you need to look for different exciting ways to workout. Bored 1

Studies show that around the 7 to 8 week mark of a workout plan or program  individuals start to lose motivation to be active and continue the exercise program. So, how can you beat the boredom and loss of motivation to exercise? It is simple, change up your workouts or activities.

In exercise science world this is called periodization, which is a fancy word for “change your workouts every 6 to 8 weeks”.  But, you do not have to just change to different machines or start doing more reps and sets. That a good place to start, but since the fall season is starting, and the weather is  perfect for outdoor activities.   What about going outdoors and doing activities like hiking, kayaking, rock climbing, ECT…

Bored 3

You will be surprised that the average calorie burn of these outdoor activities is about two times more than walking on a treadmill or using the elliptical. But, there is one big difference that these outdoor activities are doing; breaking the boredom of a general exercise plan.  So, not only are the outdoor activities exercise opportunities that are breaking the boredom of your regular routine, but these are also fun opportunities. And if you are a UCO student, staff or facility the UCO boat house is open and free to you at Lake Arcadia.

 

BREAK THE BOREDOM WITH OUTDOOR ACTIVITIES.

Bored 4

Posted on November 3, 2014 by Buddy Broncho

What is Tabata?

By Blake Albright

History           Tabata 1

Tabata is a form of High-Intensity Interval Training (H.I.I.T) that has fitness and weight loss benefits.  According to breakingmuscle.com the name “Tabata” comes from Dr. Izumi Tabata, who was a Japanese physician, who did a research study using interval training.  The research was to determine if people would benefit from 20 seconds of work with 10 seconds of rest for 8 sessions leading up to 4 minutes of work.  The Tabata group increased its aerobic and anaerobic fitness levels.

Benefits

Tabata training increases the metabolism and heart rate immediately, the ability to produce work will lower as you go through the sessions.  The body will burn fat for up to 24 hours, because the metabolism will stay at the high levels after the workout.  Tabata training will increase cardiovascular fitness as well as core and strength gains depending on the workout.  It is a fast paced exercise routine that is very time efficient, all you need is 4 minutes.

Risks

  • The Tabata routine is not for beginners, it is easy for the intensity to become overwhelming for beginners.
  • There is a greater risk of injuries since it is high impact exercise.
  • Muscles fatigue quickly, that could lead to mental fatigue and depleted motivation.

Typical Tabata workouts to try (Pick one):

  • Push up (20 seconds of work, then 10 seconds of rest for 4 minutes)
  • Body Weight Squats (20 seconds of work, then 10 seconds of rest for 4 minutes)
  • Medicine Ball throw downs (20 seconds of work, then 10 seconds of rest for 4 minutes)
  • Jumping rope (20 seconds of work, then 10 seconds of rest for 4 minutes)
  • Mountain Climbers (20 seconds of work, then 10 seconds of rest for 4 minutes)
  • Sit ups (20 seconds of work, then 10 seconds of rest for 4 minutes)
  • Sprints (20 seconds of work, then 10 seconds of rest for 4 minutes)
  • Stairs (20 seconds of work, then 10 seconds of rest for 4 minutes)
  • Bench press (20 seconds of work, then 10 seconds of rest for 4 minutes)
  • Calf raisers (20 seconds of work, then 10 seconds of rest for 4 minutes)

Tabata 2

Source: http://breakingmuscle.com/strength-conditioning/the-tabata-revolution-explained-what-why-and-how-to-tabata

Posted on October 28, 2014 by Buddy Broncho

Plyometric Training in Your Everyday Life

Plyometrics 1

By Tyler Russell

Have you ever thought to yourself, “What kind of training can increase my muscular strength, my performance, and help with injury prevention”? Well the answer is plyometric training. NSCA defines plyometric training, also known as jump training, as a form of conditioning aimed at creating controlled impact, maximum power, and is used primarily by athletes. Plyometric training can also be used by an average person who wants to increase performance in the areas mentioned earlier. Plyometric training not only can help with sport performance for athletes but can also increase in an individual’s performance at their work place as well. Plyometric training conditions the body with dynamic resistance exercises that rapidly stretch a muscle which is the eccentric phase and then rapidly shorten the muscle which is the concentric phase. Hopping and jumping exercises, for example, subject the quadriceps to a stretch-shortening cycle that can strengthen these muscles, increase vertical jump, and reduce the force of impact on the joints. Plyometric training was first developed in the 1970’s by state sports trainers in the former East Germany, it’s based on scientific evidence showing that the stretch-shortening cycle prompts the stretch of muscle and improves the power of muscular contraction. If performed correctly and proper progression is made plyometric training can also increase an individual’s balance due to the increase in muscular strength and muscular balance and this can lead to a decrease in injuries that may occur in sports and in everyday life activities.  But plyometric training also comes with some risks, including a risk of injury, especially in participants who do not have adequate strength to begin with. So if you are considering plyometric training, it is  important to consult with a qualified exercise scientist who can assess the appropriateness of a plyometric training program, and then select a qualified trainer, preferably one with a degree, who can gradually introduce you to more difficult exercises.

Example plyometric exercises

Overhead Throws                                                                                                                                    

1. Stand with one foot in front (staggered stance) with knees slightly bent.

2. Pull medicine ball back behind head and forcefully throw ball forward as far as possible into the wall.

3. Catch ball on the bounce from the wall and repeat according to prescribed repetitions. Keep the time between pulling the ball back and starting the throw (transition phase) to a minimum. Can also be completed with a partner instead of a wall.

Plyometrics 2

Squat Throws

1. Stand with feet slightly wider than hip-width apart. Knees should be slightly bent.

2. Hold medicine ball at chest level and squat down to a parallel position.

3. Quickly explode up and jump as high as you can. As you start your jump you should start to shoulder press the ball up and reach full extensions with the arms when you are at the peak of your jump. Push ball as high as possible into the air. Try to minimize the time spent in the squatted position. It should be a quick squat and jump.

4. Catch ball on the bounce and repeat according to prescribed repetitions.

Plyometrics 3

 

Jump to Box 

1.Stand facing box with feet slightly wider than hip-width apart.

2. Lower body into a semi-squat position and immediately jump up onto box. Do not hold a squat position before jumping up keep the time between dipping down and jumping up to a minimum.

3. Feet should land softly on box. Step back down (not jump back down) and repeat.

Plyometrics 4

Posted on October 20, 2014 by Buddy Broncho

Fixing Your Posture

By Parker Swiggart

You see people day in and day out working hard in the gym when they could be improving at a much faster rate. This is because your body is trying to protect you, against yourself! Your poor posture is causing many aches and pains yet you don’t know it, so you don’t know to correct it. What if we trained in a way that allowed us to work on our postures and correct our muscle imbalances and tight joints so that you improve your posture? There are many things that effect posture, but in this blog, we will focus on the pelvis.  The goal of this post is to increase your awareness of your pelvic alignment so you can find exercises to improve it.

Hip 1Hip 2Hip 3

In the first picture we have someone with optimal pelvic alignment. There is a neutral pelvis when there is a slight curve of the lower back and you do not experience a tight lower back and/or tight quadriceps muscles. When someone is in optimal alignment, it is likely that the rest of the body is in good shape, with little chance of injury.

In the second picture is someone in anterior pelvic tilt.  This flawed position is the most common. When the body is in anterior pelvic tilt, you have someone that has tight hip flexors and spinal erectors and weak abdominals and gluteal.  So to train in a way to correct the imbalances, you need to stretch the muscles that perform hip flexion such as the rectus femoris, tensor fasciae latae, and iliacus, these are muscles of the quadriceps.  Along with these stretches’ you need to strengthen the abdominals, gluteal, and hamstrings.

The third picture is someone in posterior pelvic tilt.  This is less common but can be more serious due to increased risk of herniating a disk.  The lumbar curve in the lower back flattens out causing the upper back to round forward, which can cause cervical disc herniations as well.  Just like the anterior pelvic tilt we have muscles that we need to strengthen and ones we need to stretch. For posterior pelvic tilt, we need to stretch the abdominals, gluteals, and hamstrings.  We also need to strengthen the rectus femoris, tensor fasciae latea, iliacus, and spinal erectors.

So whether you are in anterior pelvic tilt or posterior pelvic tilt use your time at the gym to help correct these imbalances and not make them worse.

“Hips Don’t Lie – Robertson Training Systems.” Robertson Training Systems. N.p., n.d. Web. 01 Oct. 2014.

 

 

Posted on October 11, 2014 by Buddy Broncho

What is functional (training)?

TodayCrossFit’s topic is functional training; and yes I know when someone whispers the words functional training people immediately think CrossFit.  But, that is a stereotype or way of thinking which we should get away from.  Functional training is any kind of exercise training that has direct transferability to an everyday task or performance based movement.  So what does this mean to avid exercisers, athletes, and the special populations? The answer is that functional training is for everyone that which wants or needs to become proficient in a task that which could be as complex as a CrossFit Competition or as simple as activities that help the elderly at daily chores.Fireman

We touched on what functional training is, now let’s look at how to design a functional training plan. Everything with in functional training programs like other programs are designed around goals, or a daily task.  So for example, firefighters will need to be able to carry and or drag a person out of a bad situation. Now that we got the task, how can an exercise mimic that task or situation?   The best exercises that would have the best transfer to this task would be either a sandbag carry for distance or a sled pull.

On the other hand, functional training could be used to help an elderly woman become more independent and increase her quality of life by making daily activities Chairstandeasier.  For example, performing normal chair squats while holding a medic ball could directly transfer to picking up a bag of groceries off the floor and setting them of the kitchen counter.

All Functional training is an exercise or training plan that has direct transferability to an everyday task or performance based task. It is not only for extremely athletes that compete in CrossFit but all so for the rest of the population as a whole. So, if you want to become more proficient in
a movement or task, functional training is what you are looking for.

Functional Training

Posted on October 10, 2014 by Buddy Broncho

Yoga and Its Benefits

Yoga has been around since the year 300. Its participation has been increasing tremendously throughout the past few years and it seems everyone is getting on board the yoga train. Yoga is defined as maintaining harmony between mind, body, and spirit. People use it for many different reasons, such as strengthening the body, increasing concentration, stretching muscles, relaxing, and most importantly, to have an experience of higher consciousness.

There are also many benefits other than ones stated above, which include but are not limited to:

  • Increased immune system and pain tolerance
  • Increased metabolism and GI functions
  • Decreased heart rate and blood pressureYoga 2
  • Delays the aging process and improves posture
  • Increased strength and energy
  • Better overall balance and sleep efficiency
  • Decreases anxiety and stress; therefore gives more positive outlook on life
  • Lowers cholesterol and glucose levels

Yoga classes are going on now near you!

UCO Wellness Center yoga schedule August 18th – Oct. 10th, 2014:

Mondays- 4:15-5:00pm Room 134

Tuesdays- 6:15-7:05pm Room 104

Wednesdays- 5:30- 6:15pm Room 134

Thursdays- 7:00-7:50pm Room 104

Info from

http://www.nursingdegree.net/blog/24/77-surprising-health-benefits-of-yoga/

Yoga 1

Posted on September 30, 2014 by Buddy Broncho

Marathon Training

By Cameron Pound

The Memorial Marathon this past weekend brought thousands of people from many backgrounds to run for a cause, but how many of them actually prepared for the event properly? Many people hate running, while others run for fun, but whether you enjoy the idea of long distance running or not, a benefit marathon or running for a cause can make you change your mind. There are many people who like the idea of running a marathon but once they do it they realize that they aren’t prepared for it. I am going to provide you with some helpful hints to preparing to run a marathon and not hurt yourself or not be able to finish.

1. The proper diet is important, and hydration is considered to be equally as important, but these two things don’t put one foot in front of the other.
2. The mileage you put in during the preparation is of vital importance. Gradually increasing mileage each week is an important step in training. With this gradual increase, it is not necessary to run more than 20 miles in one day. This can cause overtraining and injuries that can sneak up on you and only hurt you in the long run.
3. Though you increase the mileage each week, make sure to taper off in the last week or two leading up to the big day in order for your muscles to recovery enough to perform at your greatest capability during the run.
4. Recovery is a must; ice and stretch out any soreness that may occur, with the knees and shins being the main focus.

A full schedule of marathon training, week by week, can be found here. This website will give you information on any and everything you may need in order to prepare and perform a marathon. Even if you aren’t fast enough to win, this is one grueling but incredibly helpful way of improving your fitness in the most extreme way!

Posted on May 3, 2014 by Buddy Broncho
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