Check out this cool newsletter for parents. It's about finding things to do with your kids, for your kids and more. My chapter is :Northwest Jersey : Macaroni Kid and you will see an ad for FAT BURNING BOOT CAMP. There are other city's and states so check it out.
This weekend we are going to Solberg Airport to see the Easter Bunny fly in and I found this activity on Macaroni Kid!
Wednesday, March 31, 2010
Sunday, March 28, 2010
Bench Press with Free Weights or Smith Machine?
A recent study in The Journal of Strength & Conditioning Research compared muscle activation between a Smith machine and free weight bench press.
The study used 14 experienced lifters and 12 inexperienced lifters and all were male around age 20. Muscle activation was tested using elecromyography (EMG) at 70% 1 rep max (RM) and 90% 1 RM.
Not surprising the 90% 1RM elicited greater muscle activation than did the 70% 1RM and this was true for either free weight bench press or Smith machine. This has been found in many other studies and this is a reminder that to get stronger, you have to lift heavy.
What I thought was interesting about this study was that using free weights did NOT far surpass using the Smith machine when it came to engaging the pectoralis major, your large chest muscle. Also, it didn't matter if the lifter was experienced or not, the activation was roughly the same in both free weights and Smith machine.
This study did conclude that free weights lead to greater activation of the medial deltoid (you know, that tear drop shaped muscle at the top of your arm). This alone is good enough reason to stick with the free weights!
For those of you who don't care about making the tear drop shaped medial deltoid "pop" then maybe you care to know that this greater activation is because it is helping to stabilize the shoulder joint.
So, if you play basketball, baseball, tennis, racquetball, hockey or volleyball then stick with the free weight bench press. If, however, you are a novice lifter or a physical rehab patient, then start with the Smith machine for the stability it provides.
Good luck.
In good health,
Marie
The study used 14 experienced lifters and 12 inexperienced lifters and all were male around age 20. Muscle activation was tested using elecromyography (EMG) at 70% 1 rep max (RM) and 90% 1 RM.
Not surprising the 90% 1RM elicited greater muscle activation than did the 70% 1RM and this was true for either free weight bench press or Smith machine. This has been found in many other studies and this is a reminder that to get stronger, you have to lift heavy.
What I thought was interesting about this study was that using free weights did NOT far surpass using the Smith machine when it came to engaging the pectoralis major, your large chest muscle. Also, it didn't matter if the lifter was experienced or not, the activation was roughly the same in both free weights and Smith machine.
This study did conclude that free weights lead to greater activation of the medial deltoid (you know, that tear drop shaped muscle at the top of your arm). This alone is good enough reason to stick with the free weights!
For those of you who don't care about making the tear drop shaped medial deltoid "pop" then maybe you care to know that this greater activation is because it is helping to stabilize the shoulder joint.
So, if you play basketball, baseball, tennis, racquetball, hockey or volleyball then stick with the free weight bench press. If, however, you are a novice lifter or a physical rehab patient, then start with the Smith machine for the stability it provides.
Good luck.
In good health,
Marie
Tuesday, March 23, 2010
Secret to burn more calories
Welcome, Spring!
Spring is officially here and we had warm weather and blue skies to celebrate her arrival! Hip Hip Hooray! It's a perfect time for doing some outdoor workouts that will energize you and burn some serious fat off your winter buns.
Try these running intervals to keep your metabolism fired up for up to 36 hours afterwards (ever hear of afterburn?).
I like to go to a nearby park because they surface is much softer than the road or concrete sidewalks.
Warm-up for 6-8 minutes with a light jog that gets progressively faster so by the time your warm-up is over your body is really ready to work hard.
Sprint for 30 seconds (effort level is 8 or 9 out of 10 being hardest).
Keep jogging and when you catch your breath....
Sprint for another 30 seconds.
Continue like this until you reach the 15-20 minute mark. You might get between 5 and 10 sprints.
If it's a pain in the neck to keep looking at your watch just guess and save the the clock watching for the rest of your day.
If you are less fit, your rest intervals will be longer. The more fit you become the rest intervals will be shorter and more like 30 seconds on 30 seconds off.
Cool down with a light jog and walking. Particularly stretch your hamstrings because they just worked really hard!
Remember, that these bursts of hard activity will help you burn calories for hours to come, not to mention decrease stress, make you feel confident and help you sleep better, among other benefits.
Enjoy the sun and exercising outdoors.
In good health,
Marie
p.s. If you only walk, you can still do bursts of fast pace walking with slower walking as your rest. This can also be done on a bike!
Spring is officially here and we had warm weather and blue skies to celebrate her arrival! Hip Hip Hooray! It's a perfect time for doing some outdoor workouts that will energize you and burn some serious fat off your winter buns.
Try these running intervals to keep your metabolism fired up for up to 36 hours afterwards (ever hear of afterburn?).
I like to go to a nearby park because they surface is much softer than the road or concrete sidewalks.
Warm-up for 6-8 minutes with a light jog that gets progressively faster so by the time your warm-up is over your body is really ready to work hard.
Sprint for 30 seconds (effort level is 8 or 9 out of 10 being hardest).
Keep jogging and when you catch your breath....
Sprint for another 30 seconds.
Continue like this until you reach the 15-20 minute mark. You might get between 5 and 10 sprints.
If it's a pain in the neck to keep looking at your watch just guess and save the the clock watching for the rest of your day.
If you are less fit, your rest intervals will be longer. The more fit you become the rest intervals will be shorter and more like 30 seconds on 30 seconds off.
Cool down with a light jog and walking. Particularly stretch your hamstrings because they just worked really hard!
Remember, that these bursts of hard activity will help you burn calories for hours to come, not to mention decrease stress, make you feel confident and help you sleep better, among other benefits.
Enjoy the sun and exercising outdoors.
In good health,
Marie
p.s. If you only walk, you can still do bursts of fast pace walking with slower walking as your rest. This can also be done on a bike!
Thursday, March 11, 2010
Check out these super cute Sweaty Bands
It's kind of embarrassing for some women to admit this, but sometimes you sweat. Ugh! I know, I know, you don't want to sweat, but it's a necessity to keep your body cool.
I happen to be a really good sweater...just pull me over your head and...ok, so I'm being a little silly, but seriously when I work out hard the sweat comes pouring out and then I know I've done something good for my body and soul!
What I really don't like is when the sweat drips into my eyes and burns. Which leads me to the Sweaty Band. A one-on-one personal training client of mine had on this really cute head band today and I didn't think much of until she told me it was actually a sweat band! How cool is that...a good looking head/sweat band! I loved the idea so she forwarded me the link. My new Sweaty Band is in the mail and I can't wait to get it!
If you want a stylish, functional way to keep the sweat from dripping in your eyes, click the Sweaty Band link in the right column.
Thanks Pauline for telling me about the Sweaty Band!
In good health,
Marie
I happen to be a really good sweater...just pull me over your head and...ok, so I'm being a little silly, but seriously when I work out hard the sweat comes pouring out and then I know I've done something good for my body and soul!
What I really don't like is when the sweat drips into my eyes and burns. Which leads me to the Sweaty Band. A one-on-one personal training client of mine had on this really cute head band today and I didn't think much of until she told me it was actually a sweat band! How cool is that...a good looking head/sweat band! I loved the idea so she forwarded me the link. My new Sweaty Band is in the mail and I can't wait to get it!
If you want a stylish, functional way to keep the sweat from dripping in your eyes, click the Sweaty Band link in the right column.
Thanks Pauline for telling me about the Sweaty Band!
In good health,
Marie
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