Hello!
Leah and I are hoping that you are having an excellent week! This has been
a strong week for us because we are adapting to styles and habits just to
improve us as human beings. For example, more water, more new types of
veggies and for our junky part, a new type of ice cream! Anyways, I am
hoping that whatever ways you are trying to improve YOU that you are very
strong.
I am catching you at the end of the week to share this tip of stretching.
Hopefully this is something you can do over the weekend, since it will be
fresh in your mind.
Stretching - a form of exercise or a pre-exercise discipline.
This is often the misguided definition of this practice. Stretching is NOT
to be done before you workout and it is not a warm-up. To grill a steak you do not pull on it. To get it warm,you actually put it on the fire. To get heat in your
muscle system, you have to perform and sustain the physical activity until
the system temperature is raised by a degree centigrade. Research
increasingly shows that a stretching habit isn’t good for warm-up, injury
prevention, preventing muscle soreness, or even for flexibility (Paul
Ingraham, Registered Massage Therapist). I bet you are surprised by this,
but I can see why you would be. This is a bold concept.
When challenged, many stretching enthusiasts have a hard time explaining
why they are stretching. The value of stretching has been elevated to
dogma without justification. Everyone just “knows” that it’s a good thing.
1. warming up
2. prevention of muscle soreness
3. prevention of injury
4. flexibility
And sometimes you also hear:
5. “performance enhancement” (faster sprinting, for instance)
Body heat is generated by metabolic activity, particularly muscle
contractions. The best way to warm up is probably to start by doing a
kinder/gentler version of the activity you have in mind. i.e. walk before
you run
Well, my point here today is that stretching is NOT the replacement for
pre-workout or even working out. I don't want you to find quick salvation
in stretching hoping there will be weight loss. Please indulge in your
exercise program before stretching. You will be happy you did. Make it a
focus. There is a good chance you will get what you are looking for in the
end.
- - - -
Stephen & Leah Menya
Owners & Personal Trainers
www.LionsGym.com
952-474-7000
Thursday, April 30, 2009
Thursday, April 16, 2009
The Twitchers
Hello!
A busy week it has been indeed. Hope your Easter weekend went well. Leah
and I had a fantastic weekend. We got to relax, watch a little golf or
should I say "I" watched a little golf. : ) It was a good break from all
the rush that we have in our lives.
This week I wanted to share something about the long twitch and short
twitch muscles we have in our body. What are they and how important they
are.
Are you a better sprinter or distance runner? Many people believe that
having more fast and slow twitch muscle fibers may determine what sports
athletes excel at and how they respond to training.
Skeletal muscle is made up of bundles of individual muscle fibers called
myocytes. Each myocyte contains many myofibrils, which are strands of
proteins (actin and myosin) that can grab on to each other and pull. This
shortens the muscle and causes muscle contraction.
It is generally accepted that muscle fiber types can be broken down into
two main types: slow twitch (Type I) muscle fibers and fast twitch (Type
II) muscle fibers. Fast twitch fibers can be further categorized into Type
IIa and Type IIb fibers.
On average, we have about 50 percent slow twitch and 50 percent fast
twitch fibers in most of the muscles used for movement.
Slow Twitch (Type I)
The slow muscles are more efficient at using oxygen to generate more fuel
(known as ATP) for continuous, extended muscle contractions over a long
time. They fire more slowly than fast twitch fibers and can go for a long
time before they fatigue. Therefore, slow twitch fibers are great at
helping athletes run marathons and bicycle for hours.
What Causes Muscle Fatigue?
Fast Twitch (Type II)
Because fast twitch fibers use anaerobic metabolism to create fuel, they
are much better at generating short bursts of strength or speed than slow
muscles. However, they fatigue more quickly. Fast twitch fibers generally
produce the same amount of force per contraction as slow muscles, but they
get their name because they are able to fire more rapidly. Having more
fast twitch fibers can be an asset to a sprinter since she needs to
quickly generate a lot of force.
Type IIa Fibers
These fast twitch muscle fibers are also known as intermediate fast-twitch
fibers. They can use both aerobic and anaerobic metabolism almost equally
to create energy. In this way, they are a combination of Type I and Type
II muscle fibers.
Type IIb Fibers
These fast twitch fibers use anaerobic metabolism to create energy and are
the "classic" fast twitch muscle fibers that excel at producing quick,
powerful bursts of speed. This muscle fiber has the highest rate of
contraction (rapid firing) of all the muscle fiber types, but it also has
a much faster rate of fatigue and can't last as long before it needs rest.
Fiber Type and Performance
Our muscle fiber type may influence what sports we are naturally good at
or whether we are fast or strong. Olympic athletes tend to fall into
sports that match their genetic makeup. Olympic sprinters have been shown
to possess about 80 percent fast twitch fibers, while those who excel in
marathons tend to have 80 percent slow twitch fibers.
Are Athletes Born or Built?
Can Training Change Fiber Type?
This is not entirely understood, and research is still looking at that
question. There is some evidence showing that human skeletal muscle may
switch fiber types from "fast" to "slow" due to training.
What can I do to improve my performance?
Keep in mind that genetic differences may be dramatic at the elite levels
of athletic competition. But following the principles of conditioning can
dramatically improve personal performance of a typical athlete. With
consistent endurance training, muscle fibers can develop more and improve
their ability to cope with and adapt to the stress of exercise.
Is fiber type the number one factor that makes an elite athlete elite?
Fiber type is part of a great athlete's success, but it alone is a poor
predictor of performance. There are many other factors that go into
determining athleticism, including mental preparedness, proper nutrition
and hydration, getting enough rest, and having appropriate equipment and
conditioning.
That my friends is your TIP of the WEEK...
See you at the gym!
- - - -
Stephen & Leah Menya
www.LionsGym.com
952-474-7000
A busy week it has been indeed. Hope your Easter weekend went well. Leah
and I had a fantastic weekend. We got to relax, watch a little golf or
should I say "I" watched a little golf. : ) It was a good break from all
the rush that we have in our lives.
This week I wanted to share something about the long twitch and short
twitch muscles we have in our body. What are they and how important they
are.
Are you a better sprinter or distance runner? Many people believe that
having more fast and slow twitch muscle fibers may determine what sports
athletes excel at and how they respond to training.
Skeletal muscle is made up of bundles of individual muscle fibers called
myocytes. Each myocyte contains many myofibrils, which are strands of
proteins (actin and myosin) that can grab on to each other and pull. This
shortens the muscle and causes muscle contraction.
It is generally accepted that muscle fiber types can be broken down into
two main types: slow twitch (Type I) muscle fibers and fast twitch (Type
II) muscle fibers. Fast twitch fibers can be further categorized into Type
IIa and Type IIb fibers.
On average, we have about 50 percent slow twitch and 50 percent fast
twitch fibers in most of the muscles used for movement.
Slow Twitch (Type I)
The slow muscles are more efficient at using oxygen to generate more fuel
(known as ATP) for continuous, extended muscle contractions over a long
time. They fire more slowly than fast twitch fibers and can go for a long
time before they fatigue. Therefore, slow twitch fibers are great at
helping athletes run marathons and bicycle for hours.
What Causes Muscle Fatigue?
Fast Twitch (Type II)
Because fast twitch fibers use anaerobic metabolism to create fuel, they
are much better at generating short bursts of strength or speed than slow
muscles. However, they fatigue more quickly. Fast twitch fibers generally
produce the same amount of force per contraction as slow muscles, but they
get their name because they are able to fire more rapidly. Having more
fast twitch fibers can be an asset to a sprinter since she needs to
quickly generate a lot of force.
Type IIa Fibers
These fast twitch muscle fibers are also known as intermediate fast-twitch
fibers. They can use both aerobic and anaerobic metabolism almost equally
to create energy. In this way, they are a combination of Type I and Type
II muscle fibers.
Type IIb Fibers
These fast twitch fibers use anaerobic metabolism to create energy and are
the "classic" fast twitch muscle fibers that excel at producing quick,
powerful bursts of speed. This muscle fiber has the highest rate of
contraction (rapid firing) of all the muscle fiber types, but it also has
a much faster rate of fatigue and can't last as long before it needs rest.
Fiber Type and Performance
Our muscle fiber type may influence what sports we are naturally good at
or whether we are fast or strong. Olympic athletes tend to fall into
sports that match their genetic makeup. Olympic sprinters have been shown
to possess about 80 percent fast twitch fibers, while those who excel in
marathons tend to have 80 percent slow twitch fibers.
Are Athletes Born or Built?
Can Training Change Fiber Type?
This is not entirely understood, and research is still looking at that
question. There is some evidence showing that human skeletal muscle may
switch fiber types from "fast" to "slow" due to training.
What can I do to improve my performance?
Keep in mind that genetic differences may be dramatic at the elite levels
of athletic competition. But following the principles of conditioning can
dramatically improve personal performance of a typical athlete. With
consistent endurance training, muscle fibers can develop more and improve
their ability to cope with and adapt to the stress of exercise.
Is fiber type the number one factor that makes an elite athlete elite?
Fiber type is part of a great athlete's success, but it alone is a poor
predictor of performance. There are many other factors that go into
determining athleticism, including mental preparedness, proper nutrition
and hydration, getting enough rest, and having appropriate equipment and
conditioning.
That my friends is your TIP of the WEEK...
See you at the gym!
- - - -
Stephen & Leah Menya
www.LionsGym.com
952-474-7000
Wednesday, April 8, 2009
My Body is A Temple
Hello!
Hope your week started well. Thank you again for all who showed up at the
Hope for the Child event on Friday. It was considered a great success. The
kindness and support from all who were there was just amazing! Thank you
and thank you!
Well the ingest series of what goes into your body could not be ended
better than to remind us of how valuable our bodies are and how we cannot
go replace it at a Sears or Kohls or anywhere for that matter. Our bodies
are sacred and a unique one of a kind natural occurrence. I looked up the
definition of "temple" because our bodies are temples and this is what I
came up with:
A. Something regarded as having within it a divine presence.
B. A building reserved for a highly valued function.
Well there you have it! The body needs constant attention. Please do not
get sloppy, especially at the end of the day when you have worked so hard
to watch what goes in all day and then finish with a late night snack that
does not make sense. I just want you to know that it is important that you
care for your insides as much as you care for your outsides. I know that
we try and look sharp on the outside by staying fashionable with the
current styles and trends. We also must pay attention to our insides,
because the inside will sneak up on you like a blocked artery or even
colon cancer, pancreatic cancer or fumigated lungs. These are results of
years of carelessness of what we consume.
Leah has been working hard to put a book together for our patrons, which I
understand is close to being completed. It will include all the healthy
food recipes that in 21 days can become a good eating habit. When the time
comes, I will inform you so you can acquire a copy. With that being said,
thank you for keeping up with our series. We will see you at the gym.
That my friends is your TIP of the WEEK...
- - - -
Stephen & Leah Menya
www.LionsGym.com
952-474-7000
Hope your week started well. Thank you again for all who showed up at the
Hope for the Child event on Friday. It was considered a great success. The
kindness and support from all who were there was just amazing! Thank you
and thank you!
Well the ingest series of what goes into your body could not be ended
better than to remind us of how valuable our bodies are and how we cannot
go replace it at a Sears or Kohls or anywhere for that matter. Our bodies
are sacred and a unique one of a kind natural occurrence. I looked up the
definition of "temple" because our bodies are temples and this is what I
came up with:
A. Something regarded as having within it a divine presence.
B. A building reserved for a highly valued function.
Well there you have it! The body needs constant attention. Please do not
get sloppy, especially at the end of the day when you have worked so hard
to watch what goes in all day and then finish with a late night snack that
does not make sense. I just want you to know that it is important that you
care for your insides as much as you care for your outsides. I know that
we try and look sharp on the outside by staying fashionable with the
current styles and trends. We also must pay attention to our insides,
because the inside will sneak up on you like a blocked artery or even
colon cancer, pancreatic cancer or fumigated lungs. These are results of
years of carelessness of what we consume.
Leah has been working hard to put a book together for our patrons, which I
understand is close to being completed. It will include all the healthy
food recipes that in 21 days can become a good eating habit. When the time
comes, I will inform you so you can acquire a copy. With that being said,
thank you for keeping up with our series. We will see you at the gym.
That my friends is your TIP of the WEEK...
- - - -
Stephen & Leah Menya
www.LionsGym.com
952-474-7000
Wednesday, April 1, 2009
Ingestion Series Part Four
Hello!
You have yet another week to be the conqueror that you are! To overcome
the impossible!
First off, I would like to start off with a question to get you
thinking... Who is your teammate? Leah and I are all about getting the
work done as a TEAM. She fills in where I cannot and vice versa. It does
not have to be a significant other but an accountability teammate is a
must.
This week I continue with the Ingestion Series, Part 4 - CARBOHYDRATES
Bottom Line - choose good carbohydrates, not NO carbohydrates. Whole
grains are your best bet.
Whole Wheat Bread - Don't be misled by fad diets that make blanket
pronouncements on the dangers of carbohydrates. They provide the body with
the fuel it needs for physical activity and for proper organ function and
they are an important part of a healthy diet. But some kinds of
carbohydrates are far better than others.
Best sources of carbohydrates — whole grains, vegetables, fruits and beans
promote good health by delivering vitamins, minerals, fiber, and a host of
important phytonutrients. Easily digested carbohydrates from white bread,
white rice, pastries, sugared sodas, and other highly processed foods may
contribute to weight gain, interfere with weight loss and promote diabetes
and heart disease.
5 Quick Tips to Add Good Carbs to Your Diet:
1. Start the day with whole grains. Try a hot cereal, like old-fashioned
oats or a cold cereal that lists a whole grain first on the ingredient
list.
2. Use whole grain breads for lunch or snacks. Confused about how to find
a whole-grain bread? Read "Separating the Whole Grain from the Chaff" to
learn how to spot whole grains in the supermarket.
3. Bag the potatoes. Instead, try brown rice, bulgur, wheat berries, whole
wheat pasta or another whole grain with your dinner. Read "Health Gains
from Whole Grains" for a list of whole grains and their health benefits.
4. Choose whole fruit instead of juice. An orange has two times as much
fiber and half as much sugar as a 12 oz glass of orange juice.
5. Bring on the beans! Beans are an excellent source of slowly digested
carbohydrates, as well as a great source of protein.
I am going to challenge you to find in a dictionary what CONQUEROR means.
Write it down and place it in a place you look often.
That my friends is your Tip of the Week...
You have yet another week to be the conqueror that you are! To overcome
the impossible!
First off, I would like to start off with a question to get you
thinking... Who is your teammate? Leah and I are all about getting the
work done as a TEAM. She fills in where I cannot and vice versa. It does
not have to be a significant other but an accountability teammate is a
must.
This week I continue with the Ingestion Series, Part 4 - CARBOHYDRATES
Bottom Line - choose good carbohydrates, not NO carbohydrates. Whole
grains are your best bet.
Whole Wheat Bread - Don't be misled by fad diets that make blanket
pronouncements on the dangers of carbohydrates. They provide the body with
the fuel it needs for physical activity and for proper organ function and
they are an important part of a healthy diet. But some kinds of
carbohydrates are far better than others.
Best sources of carbohydrates — whole grains, vegetables, fruits and beans
promote good health by delivering vitamins, minerals, fiber, and a host of
important phytonutrients. Easily digested carbohydrates from white bread,
white rice, pastries, sugared sodas, and other highly processed foods may
contribute to weight gain, interfere with weight loss and promote diabetes
and heart disease.
5 Quick Tips to Add Good Carbs to Your Diet:
1. Start the day with whole grains. Try a hot cereal, like old-fashioned
oats or a cold cereal that lists a whole grain first on the ingredient
list.
2. Use whole grain breads for lunch or snacks. Confused about how to find
a whole-grain bread? Read "Separating the Whole Grain from the Chaff" to
learn how to spot whole grains in the supermarket.
3. Bag the potatoes. Instead, try brown rice, bulgur, wheat berries, whole
wheat pasta or another whole grain with your dinner. Read "Health Gains
from Whole Grains" for a list of whole grains and their health benefits.
4. Choose whole fruit instead of juice. An orange has two times as much
fiber and half as much sugar as a 12 oz glass of orange juice.
5. Bring on the beans! Beans are an excellent source of slowly digested
carbohydrates, as well as a great source of protein.
I am going to challenge you to find in a dictionary what CONQUEROR means.
Write it down and place it in a place you look often.
That my friends is your Tip of the Week...
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