Enjoying
A Healthy Lifestyle with
Bryant and Anita Hewitt
Friday,
July 12, 2012
Food
To Chew On:
Daily
Forgiveness
Matthew
5:4 (NKJV)
Blessed are those who mourn, For they shall be
comforted.
Thought
For The Day:
Those who mourn
allow their hearts to be broken by what breaks the heart of God.
Happy
Fruitastic Friday, it is a mixture of 2 words
(Fruit and
Fantastic) = Fruitastic!!! Today is a Beautiful and a Fantastic Day! Be good to your body and
your body will be good to you!! Eat Some Fruit and Veggies to day and try to
stay away from fried and fast foods… if you cook your own foods you will be
saving money and in most cases it will be healthier for you….
So Have a
Fruitastic Weekend!!! J
Balance
Exercise For Seniors And The Elderly
Balance
exercise for seniors and the elderly, like the heel to toe below, can help in
maintaining your center of gravity over your ankles.
Below I
have made a great balance video that is fun and easy to do. All you need is
comfortable loose fitting clothing, and a pair of smooth bottom shoes to wear
so you won't catch your feet. Read on then give it a try.
Being able
to stand or walk with a narrow base of support
is vital in keeping your balance, especially when moving. By narrowing
your base of support, we will be challenging your ability to keep your center
of gravity over your base of support, which is usually your ankles.
5
Tips for a “Sculpted” Lean Body
2.
► Work In The Anabolic Rep Range
‘Rep’ is
short for repetition. A repetition is simply the process of lifting and
lowering a weight again. But is there an optimum number of reps you should
perform for muscle growth? I believe there is.
8-12 reps
on any given exercise will stimulate most muscle growth. Lower rep ranges of
say 3-6 work well for building strength but not necessarily muscle hypertrophy
(growth).
Higher reps
e.g. 15 – 20 can indeed stimulate muscle growth but it is far from optimal. In
higher rep ranges, type 1 (slow twitch) muscle fibers are mostly stimulated
which can grow in diameter but do so to a lesser extent than type 2A and 2B
fibers. Type 2A and 2B fibers will grow more in response to a rep range of 8 –
12.
The National Strength and Conditioning
Association (NSCA) holds this position on optimal reps as does Tom Venuto who
states, “The advantage of the 8-12 rep range is that you get maximal
hypertrophy”.
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