Seated Preacher Curl How to do: 1. Hold barbell, palms up 12" apart. 2. Sit on bench, upper arms against pad. 3.Curl bar until forearms and biceps touch. 4. Keep upper arms in close. 5. Return to starting position. 6. Inhale up, Exhale down. … [Read more...] about Biceps Seated Preacher Curl
One Arm Hammer Curls How to do: 1. Hold dumbbells 2. Keep back straight, head up, hips and legs locked 3.Start with dumbells at arms length, palms in. 4. Begin curl with palms in until past thighs, then turn palms up for the remainder of curl to shoulder height. 5. Keep palms up while lowering until past thighs then turn palms in. 6. Keep upper arms … [Read more...] about Biceps One Arm Hammer Curls
AREAS OF INTEREST: SLEEP, RELAXATION, INSOMNIA, SLEEP DEPRIVATION, FOCUS, CONCENTRATION. by: Tom Seabourne Ph. D The quality of your sleep affects your workouts. And your workouts affect your sleep. At the Olympic Training Center in Colorado Springs, Herb Perez, a member of the United States Taekwondo Team, was preparing for his debut in the Olympics. Herb … [Read more...] about LACK OF SLEEP HAS CAUSED CATASTROPHE. SOUND SLEEP BRINGS OUT YOUR BEST
AREAS OF INTEREST: CYCLING, INJURY, HELMETS, AWARENESS, RULES OF THE ROAD, COURTESY. by: Tom Seabourne Ph. D Before turning a pedal I never had stitches, broken bones, car accidents, or dog bites. But my mishaps pale in comparison to the near misses prevented by following the strategies presented after this piece. I met my first dog head-to-head riding … [Read more...] about CYCLING ACCIDENTS MAY BE PREVENTED
AREAS OF INTEREST: JOGGING, WALKING, RUNNING, SPRINTING, TREADMILLS, SPEED TRAINING, FOOT PROBLEMS. by: Tom Seabourne Ph. D Beginning treadmillers should walk at a comfortable pace for three to five minutes, then walk fifteen minutes at a faster pace by taking longer strides, gradually working your way up to 4 miles an hour, followed by a five-minute cool-down. … [Read more...] about WALKING, JOGGING, RUNNING, AND SPRINTING CAN BE ACCOMPLISHED IN THE SAFETY OF NO-IMPACT AQUAJOGGING
AREAS OF INTEREST: RUNNING, CYCLING, JOGGING, WALKING, CARDIOVASCULAR ENDURANCE, CROSS-TRAINING. by: Tom Seabourne Ph. D If you are just beginning, walk before you jog. Walking for thirty minutes will prepare your muscles for jogging. When you can walk continuously for thirty minutes, you are ready to jog. On your first walk-jog workout, walk for seven minutes and … [Read more...] about RUNNERS IMPROVE THEIR PERFORMANCE USING THE SPORTCORD AND AQUAJOGGER.
AREAS OF INTEREST: INTERVAL TRAINING, RESISTANCE TRAINING, TIME MANAGEMENT, BURN FAT, INCREASING MUSCLE. by: Tom Seabourne Ph. D To save time, combine socializing, teaching, and exercise. Walk your dog, hike with your kids, play basketball, soccer, hit baseballs, or play tennis. After you and your partners are wary of chasing balls, improve your spatial awareness … [Read more...] about INTERVAL TRAINING IS THE FUTURE OF FITNESS; IT IS THE MOST EFFICIENT METHOD TO IMPROVE STRENGTH, ENDURANCE, POWER, AND SPEED
AREAS OF INTEREST: SPORTCORD, RESISTANCE TRAINING, MUSCLE, METABOLISM, RANGE OF MOTION. by: Tom Seabourne Ph. D Training with your SportCord increases your lean muscle mass. The more lean muscle you have, the more calories your body burns. There is no better way to contour and streamline the physique than resistance training. We cannot spot-lose body fat, but we can … [Read more...] about YOUR SPORTCORD IS ALL YOU NEED TO TONE YOUR MUSCLE AND INCREASE YOUR METABOLISM
AREAS OF INTEREST: KID’S FITNESS, CHILDREN’S CONDITIONING, TRAINING FOR TOTS. by: Tom Seabourne Ph. D One-third of all teenagers are inactive. Only 32 percent of kids aged 6-17 meet minimum standards for cardiovascular fitness, flexibility, muscular strength, and endurance. Forty percent of first-graders have at least one coronary artery disease (CAD) risk … [Read more...] about WORKING OUT IS A FAMILY AFFAIR
AREAS OF INTEREST: FAST TWITCH, SLOW TWITCH, FAT THEORIES, FAT CELLS. by: Tom Seabourne Ph. D The number of muscle fibers and type (fast twitch or slow twitch) in your body was determined during the 2nd trimester of your mother's pregnancy. Each of your muscle fibers is composed of 75 percent water, 20 percent protein, 5 percent phosphates, calcium, magnesium, … [Read more...] about YOU CANNOT CHANGE YOUR MUSCLE FIBER TYPE, SO YOU SHOULD PRAY FOR GOOD GENETICS
AREAS OF INTEREST: CARDIOVASCULAR TRAINING, WALKING, AQUA JOGGING, CROSS-TRAINING. by: Tom Seabourne Ph. D If your goal is to be fit and healthy, cardiovascular (CV) exercise can be an important step. CV exercise can combat obesity, high blood pressure, and glucose intolerance. Twenty minutes of walking, three or four times a week is the most effective way to … [Read more...] about THE MOST IMPORTANT MUSCLE IN YOUR BODY IS YOUR HEART
AREAS OF INTEREST: RESISTANCE TRAINING, POWER BLOCKS, SPORT CORD, STRENGTH, MUSCULAR ENDURANCE. by: Tom Seabourne Ph. D PowerBlocks or SportCord training must be an integral part of any exercise program to achieve total-body health and fitness. You can dramatically improve the way you look, feel, and perform just by resistance training. Resistance training … [Read more...] about RESISTANCE TRAINING PROMOTES THE PRODUCTION OF LACTIC ACID WHICH CAN BE USED FOR ENERGY DURING AEROBICS.
AREAS OF INTEREST: TRAINING ON THE ROAD, DIET, SPECIAL ORDERING, HOTEL WORKOUTS. by: Tom Seabourne Ph. D I travel at least 2 weekends a month so I know what you are talking about. I always pack a jump rope, Sport Cord training gloves, and running shoes. Decide that you will put up with a lack of exercise facilities, jet lag, a different diet, and nonstop … [Read more...] about YOU CAN STAY FIT ON THE ROAD
AREAS OF INTEREST: BREATHING, JUMPING ROPE, DIAPHRAGMATIC BREATHING, FOOTWORK, RELAXATION. by: Tom Seabourne Ph. D Jumping rope is a superb warm-up exercise and cardiovascular activity. You can do it almost anywhere. And vary the intensity by altering the types and number of jumps. This keeps practice interesting while building your cardiovascular system and muscular … [Read more...] about BREATHING EXERCISES CAN INCREASE LUNG CAPACITY
AREAS OF INTEREST: ROWING MACHINES, SLIDING, TREADMILLS, SPORTCORDS, POWERBLOCKS, STAIRMASTERS. by: Tom Seabourne Ph. D ROWING MACHINE: If you don't have access to a canoe, indoor rowing is a low impact total body workout. It works your hips, abdominals, arms, trunk, legs, and shoulders. Rowing can help tone muscles as well as improve your cardiovascular system. I … [Read more...] about THE BEST EXERCISE DEVICE IS THE ONE THAT YOU WILL USE.
AREAS OF INTEREST: FLEXIBILITY, STRETCHING, PNF, AI, BALLISTIC, STRETCH REFLEX, GOLGI TENDON ORGAN. by: Tom Seabourne Ph. D After you have warmed your muscles by jumping rope, jogging in place, or jumping jacks it's time to stretch. For safety, never stretch a cold muscle. It should take you no more than ten minutes to finish a full body stretching program. … [Read more...] about STRETCHING LUBRICATES YOUR JOINTS, KEEPS YOU RELAXED, AND IMPROVES YOUR COORDINATION.
AREAS OF INTEREST: LINE OF PULL, RESISTANCE TRAINING, STRENGTH EXERCISES, GRAVITY TRAINING. by: Tom Seabourne Ph. D Your SportCord is less expensive, less cumbersome, and takes up less space than weights. You can carry it wherever you go, and gravity is unnecessary for its use. As the elastic stretches, the resistance increases. For a resistance exercise to … [Read more...] about SPORTCORD TRAINING; DO IT ANYTIME, ANYWHERE!
AREAS OF INTEREST: HAND WEIGHTS, ANKLE WEIGHTS, WEIGHT VEST, BURN CALORIES, BURN FAT. by: Tom Seabourne Ph. D Years ago, experts cautioned that ankle weights were a precursor to leg injuries. It was theorized that repetitive stress on shins, feet, and knees increased cases of shin splints, plantar fasciitis, and patellar tracking problems. And instead of … [Read more...] about INCREASE YOUR CALORIE BURN BY ALMOST TWICE AS MUCH BY ADDING SOME RESISTANCE TO YOUR WALK.
AREAS OF INTEREST: PLYOMETRICS, POWER, EXPLOSIVENESS, CYCLING, MEDIBALL, UPPER BODY, ADVANCED EXERCISE. by: Tom Seabourne Ph. D Cyclists tend to neglect their upper bodies. A method to add some snap to your break is by doing upper body plyometrics. Plyometrics consists of a variety of drills that train your nervous system and metabolic pathways to increase your … [Read more...] about PLYOMETRICS: THE BEST WAY TO IMPROVE YOUR ANAEROBIC POWER.
AREAS OF INTEREST: STRENGTH, PERIODIZATION, CYCLING YOUR TRAINING, GOAL SETTING, REST, RECOVERY. by: Tom Seabourne Ph. D Ask yourself four questions: What are your strength training goals? How do you plan to achieve them? How much time are you willing to spend training? And what type of strength training equipment is available to you? There are several stages … [Read more...] about PERIODIZATION USING POWERBLOCKS IS YOUR TOOL TO ACHIEVE PEAK PERFORMANCE.
AREAS OF INTEREST: HEART RATE TRAINING, TRAINING HEART RATE, MAXIMUM HEART RATE. by: Tom Seabourne Ph. D When starting to organize your Aquajogging workouts, it is important that you understand how your body’s signals adapt and relate to the training drills that you are performing. Before we get into specifics let’s discuss some basic terminology. Heart … [Read more...] about HEART RATE TRAINING IS THE NEWEST TREND IN FITNESS.
AREAS OF INTEREST: WATER, DEHYDRATION, CELL VOLUME, ENERGY DRINKS, EXERCISE PERFORMANCE. by: Tom Seabourne Ph. D Approximately 70 percent of your body is water. Muscles are 3/4 water. The blood is 82 percent water. Your brain is 76 percent water. And your lungs are 90 percent water. Water is needed as a coolant, to digest and absorb food, transport nutrients, … [Read more...] about THE GREATEST SUPPLEMENT ON THE MARKET IS WATER.
AREAS OF INTEREST: BLOOD SUGAR, FAD DIETS, BINGING, CRAVINGS, INFOMERCIAL PRODUCTS, MOTIVATION. by: Tom Seabourne Ph. D Develop a simple eating and exercise plan. Your first step is to decide the hours during the day when are normally hungry. If you don't know what it feels like to be hungry, symptoms include feelings of listlessness and fatigue. Your … [Read more...] about EATING CORRECTLY AND MODERATE EXERCISE IS TRULY THE MAGIC BULLET.
AREAS OF INTEREST: METABOLISM, MUSCLE, ENERGY, FIBER TYPES, OLDER ATHLETES, CHOLESTEROL, DIABETES. by: Tom Seabourne Ph. D Your body loses about six pounds of muscle per decade. With less muscle your body burns fewer calories. You require less food, but if you eat the same as you did when you were younger, you will gain fat. Muscle is the engine for your … [Read more...] about YOUR MUSCLE IS THE ENGINE FOR YOUR METABOLISM
AREAS OF INTEREST: CHOLINE, COENZYME Q 10, CARNITINE, CHROMIUM PICOLINATE, METABOLIC BARS, CAFFEINE. by: Tom Seabourne Ph. D High doses of vitamins and improper balance of minerals may be toxic to your body. For example, too much vitamin A can cause neurological problems while an excess of one mineral can interfere with the function of another. Of the many known … [Read more...] about FAT BURNERS AND MUSCLE BUILDING PILLS HAVE CAPTURED AMERICANS ATTENTION – BUT THERE IS NO SHORTCUT.
AREAS OF INTEREST: MELATONIN, DHEA, OXYGEN TANKS, HGH, MA HUANG, TESTOSTERONE, VITAMINS, ERGOGENIC AIDS, CREATINE, AND MINERALS. by: Tom Seabourne Ph. D Supplements are a big hit among baby boomers. Melatonin, meal replacements, and Ma huang (ephedrine) based products are just a few of the big sellers. Human growth hormone, testosterone, … [Read more...] about FROM MELATONIN TO DHEA TO OXYGEN TANKS, AMERICANS BELIEVE IN ANYTHING AND EVERYTHING.
AREAS OF INTEREST: ENERGY BARS, ENERGY DRINKS, GU, CARBOHYDRATES, ENERGY, PROTEIN, NUTRITION. by: Tom Seabourne Ph. different Different sports bars and drinks have various functions. Some provide simple sugar for quick energy. Others contain complex carbohydrates and protein for energy, growth, and repair. A few comprised of 30 percent fat tout … [Read more...] about A BAGEL IS NO WORSE THAN MOST ENERGY BARS, AND KOOLAID IS BETTER THAN SOME ENERGY DRINKS.
AREAS OF INTEREST: DIET PILLS, WEIGHT LOSS PRODUCTS, AMPHETAMINES, REDUX, ORLISTAT, DEXATRIM, GENETICS, OBESITY by: Tom Seabourne Ph. D When you reached the big 4-0, research demonstrated that your metabolism slowed. According to experts you lost muscle and gained fat. That was not a requirement. Your genetics may have predisposed you to accumulate fat. … [Read more...] about WITH THE BEST FAT-FIGHTING TECHNOLOGY IN THE WORLD, AMERICA IS THE FATTEST COUNTRY IN THE WORLD.
AREAS OF INTEREST: FAT LOSS, MUSCLE GAIN, METABOLISM, FAT CELLS, CALORIES, TWIN STUDIES. by: Tom Seabourne Ph. D One-third of Americans are currently overweight. Just 15 years ago, only 25 percent were overweight. This is an increase of 32 percent. The average adult weighs 8 pounds more now than 10 years ago. Society places a lot of pressure on women to … [Read more...] about LOSE FAT, GAIN MUSCLE, SPEED YOUR METABOLISM; GIVE ME 5 MINUTES OF YOUR TIME.
AREAS OF INTEREST: PHYTOCHEMICALS, CANCER PREVENTION, ANTIOXIDANTS, SOY, PHYTOESTROGENS. by: Tom Seabourne Ph. D Fruits and vegetables contain health-promoting, disease-busting chemicals. In fact, "Phyto" means plant. Phytochemicals are in salads, tomato sauce, and vegetable stir fry. Just about any vegetable contains some type of phytochemical. Your backyard … [Read more...] about PREVENT CANCER – EAT YOUR VEGES.
AREAS OF INTEREST: NUTRITION, FAR EAST, SOY, BEAN CURD, TOFU, PROTEIN. by: Tom Seabourne Ph. twenty Twenty years ago, when I traveled to the Far East, soy was no big deal. It was everywhere, but Americans were wary of its nutritional value. Today, however, soy products are in-vogue. Go to any Chinese, Indian, or Thai restaurant and you will find a form of … [Read more...] about SOY MAY PREVENT CANCER
AREAS OF INTEREST: WATER, DEHYDRATION, WATER SUBSTITUTES, SPORTS DRINKS. by: Tom Seabourne Ph. approximately Approximately 70 percent of your body is water. Muscles are 3/4 water. The blood is 82 percent water. Your brain is 76 percent water. And your lungs are 90 percent water. Water is needed as a coolant, to digest and absorb food, transport … [Read more...] about YOUR MUSCLES ARE 75% WATER, SO DRINK UP.
AREAS OF INTEREST: EATING, DIET, LOSING WEIGHT, LOSING FAT, GAINING MUSCLE, FOOD PROGRAMS. by: Tom Seabourne Ph. D Misconceptions and myths abound concerning diet and exercise. My Race Across America efforts allowed me to dispel several myths. First, I discovered although I was riding twenty-two hours each day, I gained fat. I increased my fat stores by two … [Read more...] about MUSCLE IS YOUR METABOLISM
AREAS OF INTEREST: FAT, SUGAR, LOSING WEIGHT, LOSING FAT, TOP TEN FAT SOURCES. by: Tom Seabourne Ph. Americans Americans gain an average of eight pounds between Thanksgiving and New Year. Fatty foods to avoid include: 1. American cheese: Seventy-five percent calories from fat. 2. Cream cheese: Ninety percent calories from fat. 3. Pepperoni … [Read more...] about AMERICANS GAIN BETWEEN 8 AND 10 POUNDS BETWEEN THANKSGIVING AND NEW YEARS
AREAS OF INTEREST: PRE-COMPETITIVE EATING, DEHYDRATION, ENERGY DEPLETION. by: Tom Seabourne Ph. D Competing in tournaments taught me about nutrition. The morning of a contest I woke up with my buddies for a fast- food breakfast of scrambled eggs, sausage, bacon, toast, juice, and milk. Then we rushed to registration only to learn we wouldn't be competing until noon. … [Read more...] about KNOWING WHEN AND WHAT TO EAT CAN MEAN THE DIFFERENCE BETWEEN AND LOSING.
AREAS OF INTEREST: SARCOPENIA, LOSING MUSCLE, GAINING FAT, METABOLISM, RESISTANCE TRAINING. by: Tom Seabourne Ph. D Muscles in the back of your arms are not just cosmetic. Triceps help you push, keep your balance, catch yourself if you fall, and then pick yourself up. In the revised guidelines, the American College of Sports Medicine (ACSM) recommends that … [Read more...] about SARCOPENIA: THE GRADUAL REDUCTION OF MUSCLE AND METABOLISM AS YOU AGE
AREAS OF INTEREST: FAT, SUGAR, CONDIMENTS, PRODUCTS, EATING, DIET, FAT LOSS, WEIGHT LOSS. by: Tom Seabourne Ph. D Training my taste buds to accept low-fat, low-sugar food items was easy in comparison to weaning myself off whole milk, soft drinks, and Koolaid. I changed from whole milk to skim milk, from Cokes to diet Cokes, and from Koolaid to sugar-free … [Read more...] about THERE IS A LOW-FAT SUBSTITUTE FOR EVERY HIGH-FAT ITEM
AREAS OF INTEREST: FOOD, LOW-FAT, SPICES, EAT TO LOSE, RECIPES, LOW CALORIES. by: Tom Seabourne Ph. D A study reported in the Archives of Internal Medicine demonstrated that lean beef may be as healthy as fish and chicken. Two groups were required to restrict their daily intake of saturated fats to ten percent. At the end of five weeks, the beef group's … [Read more...] about YOU CAN MAKE JUST ABOUT ANY FOOD LOW FAT. CHECK IT OUT.
AREAS OF INTEREST: EATING PLAN, DIET, CHOLESTEROL, BODY FAT, FOODS. by: Tom Seabourne Ph. D Do not concern yourself with the scale. Instead, focus on your percent body fat. How do your clothes fit? If your belt grows longer and your energy levels increase, you are doing everything right. You may calculate changes in your percentage of body fat by using a … [Read more...] about EATING SEVERAL SMALL MEALS A DAY IS YOUR BEST APPROACH TO LOSING FAT
REAS OF INTEREST: EATING, EXERCISE, HABIT, CHANGE, FAT GRAMS, CALORIES, DISCIPLINE, WILLPOWER. by: Tom Seabourne Ph. D There is a secret to being fit. Once you know what it is, there is no hardship or pain. No longer must you buy bulky, winter clothes. Or starve yourself in the Spring to fit into your bathing suit. You can walk a flight of stairs without … [Read more...] about ONE-THIRD OF AMERICANS ARE OVERWEIGHT. TEN YEARS AGO IT WAS ONE-FOURTH. LOSING WEIGHT IS NOT BRAIN SURGERY.
One Arm Dumbbell Rows How to do: 1.Place dumbbell on floor in front of bench. 2. Put left leg back, Knee locked. 3.Bend right knee slightly. 4. Bend over and hold dumbbell with left hand, palm in, about 6" off floor. 5. Put right hand on bench, elbows locked. 6.Pull dumbbell straight up to side of chest, keeping arm close to side. 7. Return to starting … [Read more...] about Back One Arm Dumbbell Rows
Wide Grip Rear Chin How to do: 1.Use chinning bar about 6" higher off floor than you can reach with arms extended over head.2. Hold bar with hands 32" to 34" apart. 3. Pull up try to touch back of neck to bar. 4. Return to starting position. 5. Do not swing back and forth. 6. Inhale up, Exhale down. … [Read more...] about Back Wide Grip Rear Chin
Wide Grip Rear Lateral Pull Down How to do: 1.Hold lat bar down with hands about 36" apart. 2. Kneel down far enough to support weights with arms extended overhead. 3.Pull bar straight down until it touches back of neck just above shoulders. 4. Return to starting position. 5. Inhale up, Exhale down. 6.This can also be done with medium grip. … [Read more...] about Back Wide Grip Rear Lateral Pull Down
Close Grip Front Lateral Pull Down How to do: 1. Hold lat bar with arms 8" apart 2. Kneel down far enough to support weights with arms extended overhead. 3. Pull bar straight down until even with upper chest. 4. Return to starting position. 5. Inhale up, Exhale down. 6. This can also be done with a medium grip. … [Read more...] about Back Close Grip Front Lateral Pull Down
This is an excellent exercise for the hamstrings, glutes and lower back when performed properly. When performed improperly, however, it can cause lower back pain and injury. How to do: 1. Stand with a narrow stance, legs and upper body straight. 2. Slowly bend over until your back is parallel to the floor. 3. Grip a barbell on the floor. Your hands should be … [Read more...] about Back Stiff Legged Deadlift
This is a very simple, highly effective exercise that is almost never used. The Iron Inch isolates the lower abdominal region. How to do: 1. Sit on the floor, legs together, stretched out in front of you. 2. Keep your back erect and clasp your hands behind your head. 3. Using the power of your abs and hips try to inch across the floor for a distance of 10 feet. … [Read more...] about Abdominals Iron Inch
The Great Wall is a simple, intense isometric exercise. The Great Wall works the entire abdominal area with focus on the upper abdominal region. How to do: 1. Stand straight up. 2. Concentrate as hard as you can on your abs. 3. Tense your abs as hard as possible. Put all your energy into tensing your abs. 4. Maintain the incredible tension for a count of 6 … [Read more...] about Abdominals Great Walls
The Russian Twist is an intense version of the Lying or Floor Twist. Do not attempt this exercise if you are not already training abs. This exercise should only be done by those with experience in working their abs. The Russian Twist works the entire abdominal area including the internal and external obliques. How to do: 1. Lie face up on a Glut/Ham Chair with your … [Read more...] about Abdominals Russian Twists
The Kill Crunch is an intense version of the sit up. Do not attempt this exercise if you are not already training abs. This exercise should only be done by those with experience in working their abs. The Kill Crunch works the entire abdominal area, however, is highly concentrated on the upper rectus abdominus. How to do: 1. Assume a normal crunch position. Do not lock … [Read more...] about Abdominals Killer Crunches
The Kill Up is ann intense version of the sit up. Do not attempt this exercise if you are not already training abs. This exercise should only be done by those with experience in working their abs. The Kill Up works the entire abdominal area, however, is highly concentrated on the upper rectus abdominus. How to do: 1. Lay on your back with your feet braced against or … [Read more...] about Abdominals Killer Ups