ONE55 health & fitness

The Real Deal on 21's

The Real Deal on 21’s

 “You're in Vegas at the blackjack table. You've got 15, and the dealer is showing a face card. What do you do? You go for it and take another card, that's what! Same thing applies when it comes to training: Don't just sit idle while your body stays in plateau mode, find new ways to keep your muscles responding to your workouts and growing ever larger.” Michelle Basta Boubion

The human body is a truly amazing feat of engineering, one of its greatest gifts being that of adaptation. Subject your muscles and cardiovascular systems to stressors above and beyond what they are used to and they will adapt and rise to the challenge. So good is the body at adapting however, that for adaptation to continue the stressors need to be constantly increased, or changed.

One way to keep the ball rolling is to constantly change your training protocol. 21’s is a popular, advanced method of training that challenges the working muscle group by using three different ranges of motion within a single set. 21’s refers to the total number of repetitions performed per set.

If you've heard of this technique before you may associate it with strictly bicep training but the same principle can in fact be used for most parts of the body. Following the link below will take you to a comprehensive article, by Michelle Basta Boubion, that provides a blow by blow account of how you can apply 21’s to some of your favourite exercises.

http://findarticles.com/p/articles/mi_m0801/is_11_65/ai_n6247625/

While I was unable to find any clinical trials supporting or discrediting 21’s as a training protocol, the main reason you might consider incorporating it into your training routine would be to help you continue along your growth path by changing your training variables; in this case the number of reps and the range of motion used. Possible reasons for choosing not to include 21’s in your routine may be the high number of repetitions that result and/or the reduced amount of resistance that you’d be able to push. The choice is a subjective one that should be determined by your personal goals and experiences.

Following is a short extract from Michelle’s article, with all the how-to’s:

DEALING 21s

In each set, you'll complete a total of 21 reps, working the muscle in the following manner:

The set begins at the exercise's start position (joint completely open). From there, you lift the weight and stop about halfway up for seven partial reps. Next, complete seven reps from that halfway point up to full flexion (joint closed). To complete the set, do seven full-range reps, from the bottom all the way to the top

You'll need to use lighter resistance than usual when doing 21s, since your muscles are not accustomed to the increased number of reps. Even if the weight seems light at the beginning, adhere to strict form as you knock out the set.

HITTING ON 21s

Try these tips to add 21s to your routine:

* If possible, do 21s with a training partner. He or she can assist in changing weight, if necessary, and can spot you when it gets tough at the end.

* Try doing the seven full-range reps first, followed by the first half of the movement, then the last half to finish. This saves the easiest seven (the range you're strongest in) for last.

* To work 21s into your current routine, do three sets of them as the first exercise for a bodypart (after a proper warm-up), then resume with straight sets for all other movements in that bodypart workout. Or do 1-3 sets of 21s as the last exercise for a particular bodypart, to burn it out.

* To avoid overtraining, do one fewer exercise for that bodypart than you'd normally do in that workout. If on chest day you typically do 3-4 exercises, do 2-3 if you're doing three sets of 21s.

* Beginners should start with only one set of 21s--remember, this is an advanced technique. You can increase to 2-3 sets after a couple of sessions.

* Plan on using a lighter weight for 21s than you would with straight sets. You'll never make it to 21 if you don't!

* Twenty-ones can be done with virtually any exercise, but are most sensible with single-joint isolation moves.

* Don't do 21s every workout; cycle it just as you would any high intensity, advanced technique.

 

Cross Training

Cross Training Improves Fitness and Reduces Injury

Varying your workouts can improve performance and reduce burn-out.

By Elizabeth Quinn

You consider yourself to be in better than average shape. You run several times a week for health and fitness and maybe do an occasional fun run on the weekend. Some friends come into town for the holidays and you decide to go skiing. No problem, you're in great shape, right? Wrong. After a day on the slopes you feel like you've been run over by Santa's sleigh and all his reindeer. What's going on?

You may be in great shape, for the sort of exercise you do routinely. But if that's all you do, day after day, you may be setting yourself up for injury or mental burnout and that is not a good way to get fit. What can help prevent injury and burnout? Cross training.

Cross training is a great way to condition different muscle groups, develop a new set of skills, and reduce boredom that creeps in after months of the same exercise routines. Cross training also allows you the ability to vary the stress placed on specific muscles or even your cardiovascular system. After months of the same movements your body becomes extremely efficient performing those movements, and while that is great for competition, it limits the amount of overall fitness you possess and reduces the actual conditioning you get while training; rather than continuing to improve, you simply maintain a certain level of fitness. Cross training is also necessary to reduce the risk of injury from repetitive strain or overuse.

The term cross training refers to a training routine that involves several different forms of exercise. While it is necessary for an athlete to train specifically for their sport if they want to excel, for most exercisers cross training is a beneficial training method for maintaining a high level of overall fitness. For example, you may use both biking and swimming each week to improve your overall aerobic capacity, build overall muscle strength and reduce the chance of an overuse injury. Cross training limits the stress that occurs on a specific muscle group because different activities use muscles in slightly different ways.

Benefits of Cross Training

·         Reduces exercise boredom

·         Allows you to be flexible about you training needs and plans (if the pool is closed, you can go for a run instead).

·         Produces a higher level of all around conditioning

·         Conditions the entire body, not just specific muscle groups

·         Reduces the risk of injury

·         Work some muscles while others rest and recover

·         Can continue to train while injured

·         Improves your skill, agility and balance

What exercises should make up a good cross training routine?

·         Cardiovascular Exercise (Think about adding three different exercises from the list below):

·         Running

·         Swimming

·         Cycling

·         Rowing

·         Stair Climbing

·         Rope jumping

·         Skating (inline or ice)

·         Skiing

·         Racquetball / basketball / other court sports

          Strength Training

·         Calisthenics (push ups and crunches and pull ups)

·         Free Weights

·         Machines

·         Tubing and Bands

          Flexibility (stretching, yoga)

          Speed, agility, and balance drills

                Circuit training, sprinting, plyometrics and other forms of skill conditioning

With cross training, you can do one form of exercise each day, or more than one in a day. If you do both on the same day, you can change the order in which you do them. You can easily tailor cross-training to your needs and interests; mix and match your sports and change your routine on a regular basis.

Exercise can strengthen the cardiovascular system, bones, muscles, joints, reduce body fat and improve flexibility, balance and coordination. But if you want to see all of these benefits, you'll need to start cross training. What better time to start than now? I hear your friends have taken up snowboarding.

How Many Calories?

It is difficult to determine exact calorie requirements for an individual because everyone has different body composition and varying activity levels. If you are motivated enough however, and have a little spare time on your hands, you can estimate your caloric needs using a little math.

By using a simple formula, called the Harris-Benedict principle, you can assess your basal metabolic rate (BMR), make an adjustment for your activity levels, and hey presto!

Calculate Your Daily BMR

Your BMR is the amount of energy your body needs to function. We use about 60% of the calories we consume each day for basic bodily functions such as breathing. Other factors that influence your BMR are height, weight, age and sex.

You can calculate your BMR with the following formula:

Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )

Add Your Daily Activity

To add activity to your BMR, apply the appropriate adjustment from below:

·   If you are sedentary : BMR + (BMR x 20%)

·   If you are lightly active: BMR + (BMR x 30%)

·   If you are moderately active (you exercise most days a week.): BMR + (BMR x 40% )

·   If you are very active (you exercise daily, and intensely, for prolonged periods): BMR + (BMR x 50%)

·   If you are extra active (you do hard labor or are in athletic training): BMR + (BMR x 60%)

The result of these two steps is the number of calories you can eat every day and maintain your current weight. In order to lose weight, you'll need to take in fewer calories, and to put on weight you’ll need to take in more calories.

As you lose or gain weight, you can re-calculate your caloric needs using the same process.

BEWARE

If it really was that simple we’d all look hot and I’d be out of a job. As I stated in my opening paragraph, it is difficult to determine exact calorie requirements for an individual because everyone has different body composition and varying activity levels. If I was to consume the calculated number of calories for my weight, height & age, I would be the size of a barn! The only way I can make the Harris-Benedict formula work for me is to calculate my calories based on lean muscle mass only, rather than my total body weight. Even then, if I intend to give myself one day a week off my diet, then I need to discount my daily exercise by classing myself as sedentary, or average my calories over eight days so I’ve got a little in reserve. Good luck J

Cable Training

There are four main types of resistance training equipment in the gym, variable resistance machines, linear guided machines, free weights and cable machines.

Variable resistance machines include pin loaded cam based machines (eg. Paramount Machines) and plate loaded lever arm machines (eg. Hammer Strength Machines). These machines use uniquely shaped ellipses (cam based) or counter balanced lever arms, to mechanically vary the resistance for the exercise through the joint’s range of motion. The idea of variable resistance machines is to complement the strength curve of the joint.

With Linear guided machines (eg. 45 Degree Leg Press), the resistance rides on two guide rods which limit movement in a linear direction. These machines provide a constant level of resistance throughout the full range of motion.

Free weights involve the use of Dumbbells, Barbells and body weight.

Cable machines, as the name suggests, consist of cables and pulleys attached to a weight stack. They can be configured for a specific exercise (as in a seated row machine) or for variable use (as in a cable tower or cable cross frame).  Cable machines provide constant tension on muscles throughout the entire range of motion.

There are many pros and cons associated with each of the different types of resistance training equipment. Free weights are great for functional, multi-plain training that require muscle stability and core control however they require a high level of skill and knowledge to execute. Variable resistance machines are simple and safe to use for everyone but their plane of movement is restrictive and rarely functional. Linear guided machines are simple and effective but limited in the muscle groups that they are able to train because of their strictly linear motion. The most versatile and universal piece of equipment in the gym certainly appears to be the cable machine.

Cables are extremely versatile, with an endless number of exercises able to be performed by simply changing the handle or the height of the pulley. Arguably they provide the best of both worlds in the long running debate between free weights versus machine weights, allowing for functional, multi-plain training while being safe and easy to use for everyone.

Here are a few more reasons to make cable machines your new best friend:

“It Does Everything. No joke. Name a muscle group or an exercise and you can do with free weights or another machine, and you can do the same thing on the cable cross. It's probably the most versatile piece of equipment in the gym, allowing you to work from multiple angles and directions for endless variety. It's like a one-stop shop to work your muscles!

Spend Less Time in the Gym. Because the cable cross can work every muscle in your body in multiple ways, you can save time by strength training with it. Instead of hopping around from machine to machine, setting them up, adjusting the weights and seats, you can stay on one machine and easily change the pulleys or weight stack in seconds, moving from one exercise to the next. This is a great way to circuit train, too.

Get the Best of Both Worlds. Weight machines are good for beginners, and free weights are more advanced. But the cable cross is sort of a hybrid of the two. It's generally safe, but it's a step up from machines in terms of challenge. If you find the idea of using the free weights in the gym too intimidating for you, the cable cross machine might be the next logical step for you.

Work Your Body Unilaterally. A bilateral exercise is one that uses both your right and left side of the body at the same time, such as a standard squat or bench press. A unilateral exercise is one that works one side of your body at a time, such as a single leg squat. Because most people tend to have muscular imbalances between both sides of the body (such as a right leg that's slightly stronger than a left leg), bilateral exercises could allow your weak side to "cheat" (allowing the strong side to do more of the work on a squat, for example). However, if you isolate one side of the body at a time, you can ensure balanced muscular development between both sides of the body.

Challenge Your Core. Using a cable cross machine instead of standard gym machines will activate your core muscles (abs, lower back, hips and obliques) more. That's because most gym machines support you and isolate your muscles for you; your body is locked into place passively, without having to work to stay there. Like free weights, you have to do more work to ensure safety and good form when using a cable cross machine. You have to do the work to engage your abs, keep your posture good, stand upright with a long back and avoid leaning while you exercise.

Make Old Exercises New Again. Personally, I think the cable cross is fun. It's my go-to machine when I don't feel excited about hitting the gym. Why? It's yet another different way to work out. I like how smooth it feels when I lift and lower the weight. I like that I can flow easily from one exercise to the next. Sometimes just trying something different can make a stale workout fun again.

Look Super Cool. The cable cross is a machine that intimidates many people. But when YOU look like you know what you're doing, well, that's pretty impressive! Quickly switching from exercise to exercise and doing moves that trump all the boring machines and exercises you see everyone else doing—that can be motivating to some people. This isn't my main motivation for using the cable cross. But I have to say that I rather feel like a little kid riding my bike with no hands when I use it—like I'm big stuff.”  Nicole Nichols Health & Fitness Writer and qualified Fitness Instructor dailySpark.com