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Calories burned by activity

calories burned by activity, sport, health, lifestyle, calorie, fitness, exercise

The table below was first printed in the Harvard Heart Letter and lists the calories burned by activity, listed by category (such as gym activities, training and sports activities, home repair etc.) for 30 minutes. Activities and exercises include walking (casual, race, and everything in between), swimming, jogging, yoga, and even watching TV and sleeping. In each category, activities are listed from least to most calories burned.

(For more information, please go to http://www.health.harvard.edu/heart.)

 
Calories burned in 30-minute activities
Gym Activities125-pound person155-pound person185-pound person
Weight Lifting: general90112133
Aerobics: water120149178
Stretching, Hatha Yoga120149178
Calisthenics: moderate135167200
Riders: general150186222
Aerobics: low impact165205244
Stair Step Machine: general180223266
Teaching aerobics180223266
Weight Lifting: vigorous180223266
Aerobics, Step: low impact210260311
Aerobics: high impact210260311
Bicycling, Stationary: moderate210260311
Rowing, Stationary: moderate210260311
Calisthenics: vigorous240298355
Circuit Training: general240298355
Rowing, Stationary: vigorous255316377
Elliptical Trainer: general270335400
Ski Machine: general285353422
Aerobics, Step: high impact300372444
Bicycling, Stationary: vigorous315391466
    
Training and Sport Activities   
Billiards7593111
Bowling90112133
Dancing: slow, waltz, foxtrot90112133
Frisbee90112133
Volleyball: non-competitive, general play90112133
Water Volleyball90112133
Archery: non-hunting105130155
Golf: using cart105130155
Hang Gliding105130155
Curling120149178
Gymnastics: general120149178
Horseback Riding: general120149178
Tai Chi120149178
Volleyball: competitive, gymnasium play120149178
Walking: 3.5 mph (17 min/mi)120149178
Badminton: general135167200
Walking: 4 mph (15 min/mi)135167200
Kayaking150186222
Skateboarding150186222
Snorkeling150186222
Softball: general play150186222
Walking: 4.5 mph (13 min/mi)150186222
Whitewater: rafting, kayaking150186222
Dancing: disco, ballroom, square165205244
Golf: carrying clubs165205244
Dancing: Fast, ballet, twist180223266
Fencing180223266
Hiking: cross-country180223266
Skiing: downhill180223266
Swimming: general180223266
Walk/Jog: jog <10 min.180223266
Water Skiing180223266
Wrestling180223266
Basketball: wheelchair195242289
Race Walking195242289
Ice Skating: general210260311
Racquetball: casual, general210260311
Rollerblade Skating210260311
Scuba or skin diving210260311
Sledding, luge, toboggan210260311
Soccer: general210260311
Tennis: general210260311
Basketball: playing a game240298355
Bicycling: 12-13.9 mph240298355
Football: touch, flag, general240298355
Hockey: field & ice240298355
Rock Climbing: rappelling240298355
Running: 5 mph (12 min/mile)240298355
Running: pushing wheelchair, marathon wheeling240298355
Skiing: cross-country240298355
Snow Shoeing240298355
Swimming: backstroke240298355
Volleyball: beach240298355
Bicycling: BMX or mountain255316377
Boxing: sparring270335400
Football: competitive270335400
Orienteering270335400
Running: 5.2 mph (11.5 min/mile)270335400
Running: cross-country270335400
Bicycling: 14-15.9 mph300372444
Martial Arts: judo, karate, kickbox300372444
Racquetball: competitive300372444
Rope Jumping300372444
Running: 6 mph (10 min/mile)300372444
Swimming: breaststroke300372444
Swimming: laps, vigorous300372444
Swimming: treading, vigorous300372444
Water Polo300372444
Rock Climbing: ascending330409488
Running: 6.7 mph (9 min/mile)330409488
Swimming: butterfly330409488
Swimming: crawl330409488
Bicycling: 16-19 mph360446533
Handball: general360446533
Running: 7.5 mph (8 min/mile)375465555
Running: 8.6 mph (7 min/mile)435539644
Bicycling: > 20 mph495614733
Running: 10 mph (6 min/mile)495614733
    
Outdoor Activities   
Planting seedlings, shrubs120149178
Raking Lawn120149178
Sacking grass or leaves120149178
Gardening: general135167200
Mowing Lawn: push, power135167200
Operate Snow Blower: walking135167200
Plant trees135167200
Gardening: weeding139172205
Carrying & stacking wood150186222
Digging, spading dirt150186222
Laying sod / crushed rock150186222
Mowing Lawn: push, hand165205244
Chopping & splitting wood180223266
Shoveling Snow: by hand180223266
    
Home & Daily Life Activities   
Sleeping192328
Watching TV232833
Reading: sitting344250
Standing in line384756
Cooking7593111
Child-care: bathing, feeding, etc.105130155
Food Shopping: with cart105130155
Moving: unpacking105130155
Playing w/kids: moderate effort120149178
Heavy Cleaning: wash car, windows135167200
Child games: hop-scotch, jacks, etc.150186222
Playing w/kids: vigorous effort150186222
Moving: household furniture180223266
Moving: carrying boxes210260311
    
Home Repair   
Auto Repair90112133
Wiring and Plumbing90112133
Carpentry: refinish furniture135167200
Lay or remove carpet/tile135167200
Paint, paper, remodel: inside135167200
Cleaning rain gutters150186222
Hanging storm windows150186222
Paint house: outside150186222
Carpentry: outside180223266
Roofing180223266
    
Occupational Activities   
Computer Work415161
Light Office Work455667
Sitting in Meetings496072
Desk Work536578
Sitting in Class536578
Truck Driving: sitting607489
Bartending/Server7593111
Heavy Equip. Operator7593111
Police Officer7593111
Theater Work90112133
Welding90112133
Carpentry Work105130155
Coaching Sports120149178
Masseur, standing120149178
Construction, general165205244
Coal Mining180223266
Horse Grooming180223266
Masonry210260311
Forestry, general240298355
Heavy Tools, not power240298355
Steel Mill: general240298355
Firefighting360446533
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Weight-Loss Mistakes That Could Make You Pile On The Pounds

weight-loss, mistakes, weight-loss mistakes, diet, food

Losing weight is easy, right? You just need to start increasing the number of workouts you do each day and start eating a bit less. That’s it, isn’t it? Well, in actual fact, it might not be as simple as that. There are a lot of mistakes that some people make without even realizing it, and these mistakes could lead to them actually adding on a few extra pounds. Depending on the mistake, that extra weight gain could even occur if you have increased your workouts and decreased your food intake.

Thankfully, it can be very easy to spot these mistakes and make the necessary changes to your lifestyle that are needed to get in better shape. Here are some of the most common mistakes when trying to lose weight – make sure you don’t make them yourself!

Image credit: Pexels

Doing Too Much Cardio

There are lots of people out there who believe that doing a lot of cardio workouts is the key to losing weight. True, the more you sweat and get out of breath, then the more calories you will be burning. However, just sticking to cardio isn’t good enough, as your body will become used to it, and it won’t be quite as effective as you would have hoped. So, it’s important to know how much cardio to lose weight is necessary. Generally speaking, two to three sessions should be enough. However, you need to make sure that you are also doing at least two strength sessions each week as well. Strength training is another effective way for your body to burn calories, and can also turn all that fat into muscle.

Not Eating Enough Calories

If you ask anyone about what you need to do to lose any excess weight, I’m sure that they will tell you that it’s necessary to reduce the number of calories you eat every day. This is true to some extent, but you shouldn’t follow a too restrictive diet, or else you could actually find that your body stops burning off any fat. That’s because not eating enough calories will drastically slow down the metabolism and will also lead to muscle loss.

food, cooking, diet

Image credit: Pexels

Opting For Diet Foods

These days there are a lot of “diet foods” that say they have zero calories or fat in them. These may look very tempting when you are doing your grocery shopping in the supermarket as you will still be able to eat some of your favorite treats and not feel guilty about it. However, these foods are often highly processed, which isn’t good for the body. As well as that, all the highly calorific sugars are often replaced with chemicals and additives that are harmful for the body in various ways. Ideally, it’s best to stay away from these foods and stick to natural unprocessed foods that have the complete range of nutrients that your body needs.

Overestimating How Many Calories You Burn

When you come away from a very productive workout session, you will no doubt feel very out of breath and sweaty. They’re both signs that you worked super hard! And that means that you will have burned off a whole bunch of calories, right? Well, unfortunately, it can be very easy to overestimate just how many calories exercising actually does burn off. As a result, lots of people end up thinking that they burned off more than they did, and they don’t alter their diet accordingly. Generally speaking, most hard thirty-minute workout sessions will burn off between 200-300 calories. So don’t make the mistake of thinking that you burned off 800 and go away to treat yourself to a big meal!

weight-loss, mistakes, weight-loss mistakes, diet, food

Image credit: Pexels

Forgetting To Eat Enough Fiber

People know that it’s important to eat a good mix of both whole-grain carbohydrates and protein so that their body has all the necessary nutrients for energy and to aid recovery. However, you also need plenty of fiber in your diet as well, and this is something that many people often forget about. A diet rich in soluble fiber can actually help you feel a lot less hungry through the day as it reduces the appetite. So, you will find that you are less likely to overeat. Not only that, though, but lots of fiber in the diet can actually reduce the amount of calories that are absorbed by the body. So that means that you won’t be taking in as many calories, even if you are following a calorific diet!

Hopefully, you no longer make these weight-loss mistakes!

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How can Sports Therapy help you with your fitness goals?

Today I´m delighted to introduce you Anna Pluck, Sports Therapist and owner of Relax Therapies who is going to explain us how sports therapy can help you with your fitness goals.

Are you training regularly with a Personal Trainer?  Or are you just starting an exercise plan?  No matter what your level of fitness an injury could stop you exercising and be very painful.  It could even force you to take time off work! 

Sports Therapy might be just what you need to stay injury free or to rehabilitate an existing injury.

What is Sports Therapy?

Sports therapy takes a holistic approach to treat and prevent musculoskeletal injuries.  It differs from Sports massage because although Sports Therapists use Sports Massage as a technique Sports Therapists are more qualified and trained in treatment of injuries and use other treatments in addition to massage.

In a consultation the Sports therapist will gather lots of information to find out what’s going on in your body.  They might:

  • ask you about your pain
  • look at your posture and gait
  • ask what your current exercise regime is and what your goals are
  • feel for areas of tightness or tension in your muscles
  • measure your joint’s range of movement (ROM) using a special piece of equipment called a goniometer

Using this information they can work out which muscles are damaged or imbalanced and use a range of techniques to help you get better.

One of the main techniques is Sports Massage.  Sports massage uses specialised targeted massage strokes which:

  • Stretch tight muscles and connective tissue
  • Break down scar tissue
  • Increase blood supply to the tissues
  • Promote relaxation
  • Improve Range of movement
  • Help speed up healing

Sports therapists can also advise on home treatment for your injury such as using heat or ice packs and some stretching or strengthening exercises to do.  They might also suggest you work with a good personal trainer to ensure you are doing the right workout to reach your goals.

When should you see a sports therapist?

Although most people think of going for treatment only when they are in pain there are many ways sports therapy and massage can benefit you even if you don’t have pain or injuries.  For example:

  • You could go for a tune up before training for an event or increasing your mileage or intensity. This might pick up an issue, for example, tight hamstrings.  If you address this you might be able to prevent a serious injury further down the line. 
  • Regular sessions while training. There are no set rules for this but if you are exercising very hard for a period of time, e.g. training for a marathon you might find it helpful to have frequent sports massages to keep supple
  • After a major event or race. We all know the aching and soreness and day or two after a really heavy gym session or an event.  This is called Delayed Onset Muscle Soreness  (DOMS).  A sports massage can help speed up healing and reduce the pain.
  • You have a job or hobby that stresses your body. Many people are at risk of Repetitive Strain injury (RSI) or other injuries from their work.  Having a sports massage can relieve pain and help improve posture to reduce the risk of injury. 
  • Some people choose to have a sports massage every month as it helps them feel good and recover faster
Anna Pluck

Anna Pluck

Anna is a Sports Therapist, Massage Therapist and founder of Relax Therapies in Wirral, England. She provides Sports Therapy and massage from her clinic in Birkenhead. She works with a wide range of people from marathon runners to desk workers with back or neck pain.

You can find out more on her website www.relaxtherapieswirral.com

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Best Swimming Workout to Lose Fat

Now that we are enjoying the summer, it is hot and what we most want to do is dive into the water, Eva Forde brings us the best swimming training to lose fat:

One of the best ways to look great in a swimsuit is to slip into one for your workout. Swimming is by far one of the optimal types of exercise. Not only does it provide you with resistance you can work against to build more muscle and burn more fat, but it is low-impact, so any one of any age and any fitness level can do it.

Of course, you’re not going to lose much weight just dog paddling around the pool. If you want to lose serious fat, you need to slip into your best sports swim suit and ignite your fat burning engines. To do this, you need to tap into your anabolic system: that system that fuels your body without the presence of oxygen. Instead, you draw on your glucose and glycogen to fuel your movement. The result? You use existing energy stores instead of O2, and you burn more fat.

So, the question remains, how do you get an anaerobic swimming workout?

Read on to find out!

Interval training!

Interval training uses short, intense bursts of energy followed by a short period of active recovery (minimal intensity) to maximize your workout, and increase your fat burning gains. When you’re pushing yourself through those intense bursts, you’re working in your anaerobic zone, and you need to be pushing yourself to your limit. Remember: you won’t be doing it for long! You continue to cycle back and forth between your working sets and your active recovery sets until your time’s up.

Photo credit: https://www.pexels.com/photo/person-swimming-on-body-of-water-863988/

When is your time up?

That’s the other good news: when you interval train, you don’t have to workout for long. As little as 20 minutes can give you better long-term metabolic health than an hour on the treadmill.

Sounds great, right?

Of course it does. So suit up! Here’s your fat-blasting swimming workout.

You’re going to do this workout in a circuit. Start with exercise #1 and then move to #5. Cycle through the circuit 3-5 times, depending on your current fitness level, and then call it a day.

Photo credit: https://www.pexels.com/photo/water-swimming-competition-pool-56837/
  • Exercise 1: Front Crawl at maximum intensity — 1 minute. Treadwater or jog on spot in pool for 20 seconds.
  • Exercise 2: Butterfly at maximum intensity — 1 minute. Treadwater or jog on spot in pool for 20 seconds.
  • Exercise 3: Back crawl at maximum intensity — 1 minute. Treadwater or jog on spot in pool for 20 seconds.
  • Exercise 4: Flutter kick at maximum intensity — 1 minute. Treadwater or jog on spot in pool for 20 seconds.
  • Exercise 5: Reverse flutter kick at maximum intensity  — 1 minute. Treadwater or jog on spot in pool for 20 seconds.

A note on maximum intensity…

For this short and sweet workout to burn the fat and build the muscle that will keep your fat burning engines revved, you need to work hard. Super hard. On a scale of 1 – 10, with 1 being lying on the couch doing nothing and 10 being working so hard you’re ready to vomit, you need to be working at a 9. This is the only way you’re going to see the results you’re working toward.

Eva Forde

Eva Forde

Eva Forde is a dedicated and passionate freelance lifestyle blogger. She blogs over at evafordebeauty.blogspot.com about Fitness and Fashion.

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Training pace calculator

This training pace calculator will automatically show how fast you should run the different components of a training week to ensure you’re training to your full potential.

How to use the training pace calculator?

It’s very simple, just tap in a recent race time, choose metric or imperial, and press ‘calculate’.

Recent race distance (you can use a decimal point, eg. 21.1):
My time (hrs:mins:secs): : :
Show my training paces in:
 
Your easy run training pace:
Your tempo run training pace:
Your VO2-max training pace:
Your speed form training pace:
Your long run training pace:
Your Yasso 800s training pace:

Easy runs

Easy runs build your aerobic fitness, and your muscular and skeletal strength. They also help you burn more calories and recover for harder workouts. 

Top coaches and exercise physiologists believe that most runners should do 80 to 90% of their weekly training at the easy run pace.

Tempo runs

Tempo runs help you improve your running economy and your running form. They are sometimes described as ‘threshold‘ or ‘hard but controlled‘ runs.

Tempo sessions generally fall into one of two categories: steady runs of 2 to 6 miles; or long intervals with short recoveries.

You should do tempo runs once a week, and these runs should make up no more than 10 to 15% of your total training.

VO2-max runs

VO2-max training helps you improve your running economy and your racing sharpness. These sessions are most useful when you are preparing for a race of 5K to half-marathon.

Example of a good VO2-max workout: 6 x 800 metres at VO2-max pace with 4 to 6 minutes of recovery jogging between efforts.

You should do VO2-max workouts once a week, and these workouts should make up no more than 6 to 10% of your total training.

When you run these workouts, you are running at or near 100% of your maximum oxygen capacity, which scientists call VO2-max.

Speed-form runs

Speed-form workouts help you improve your running economy, form and leg speed. These are interval sessions that will help you prepare for races of 800 metres to 5K.

Here’s an example: 8 x 400 metres at speed-form pace with 3 to 4 minutes of recovery jogging between efforts.

You should do speed-form sessions once a week, and these sessions should make up no more than 4 to 8% of your total training.

Yasso 800s

Yasso 800s are an invention of Runner’s World US writer Bart Yasso, who has run more than 50 marathons and ultramarathons.

If you want to run a marathon in 2:44, 3:28 or 4:11, you should train to the point where you can run 10 repetitions of 800 metres in the same time: 2:44, 3:28 or 4:11. The only difference is that your marathon time is hours:minutes and your 800 time is minutes:seconds.

Bart suggests doing Yasso 800s once a week as part of your marathon training. Start with 4 x 800 and build up to 10 x 800. Between the 800s, take a recovery jog that lasts as long as your 800s. 

Long runs

Long runs form the foundation of all marathon training programs – they build everything from your confidence to your discipline to your fat-burning. So, even when you’re not training for a specific marathon, it’s a good idea to do at least one semi-long run a week.

Because long runs are done at a relaxed pace, there’s great latitude in how fast you actually run. Let your long runs be your slow runs, and save your legs for other days of the week when you might do tempo runs or maximum-oxygen runs.

But there are a thousand theories about how to do long runs, none of which have yet been proven superior to the others. The important thing is building up the distance and training your body to keep going for 3, 4, 5 or however many hours it’s going to take you.

To get a general idea of what you should be running each week, follow these basic rules: 

How often should I do ‘hard days’? 

I recommend that most beginner and intermediate runners do just two hard days a week. More advanced runners can do three hard days if they’re careful.

Each of the following is a hard-day workout: tempo runs, VO2-max sessions, speed-form workouts, Yasso 800s, long runs.

What should I do on ‘easy days’?

A hard session should usually be followed by one or (even better) two easy day sessions. Easy days can include rest days.

How many ‘rest days’ should I have per week? 

I recommend one or two rest days, when you do no training at all (or just take a relaxed 30-minute walk).

Most beginner and intermediate runners should run no more than 4 to 6 days a week.

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The common causes of muscle pain and how to avoid them in your exercise regimee

A couple of weeks ago, the guys at Bodytonic clinic contacted me because they wanted to expand their health and fitness related blog content. 

Specialist Osteopathy, Pilates, Massage, Health, Beauty and Fitness clinics based in the heart of London, Canada Water SE16, Wapping E1W & Stratford E15 (E20, Zone 2).

They are very nice guys and great professionals, if you have the opportunity because you live near or you travel to London, I recommend that you pay them a visit and enjoy their facilities and services.

For this occasion, they’ve put together an infographic about the common causes of muscle aches and pains in your fitness regime, specifically those which come about as a result of a poorly planned fitness regime.

Obviously, this wouldn´t happen if you´d hire a personal trainer to plan your fitness journey and help you all the way.

The common causes of muscle pain and how to avoid them in your exercise regimee

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Recoup Cold Massage Roller

Recoup Cold Massage Roller

The Recoup Cold Roller provides all the benefits of a traditional Self Myofacial Release (foam rolling) in combination with Cryotherapy (Ice Massage). These two forms of muscle therapy help to decrease inflammation, aid in post workout recovery, and allow specific treatment for areas in need.

By applying the pressure with the cold roller the muscle will release metabolic waste products and toxins which become build up in the muscle after exercising. In addition, Self Myofacial Release impacts the Golgi Tendon Organs and allows the muscle to relax. Once the muscle is relaxed the cold aspect of product allows for a decrease in inflammation.

Product Specs

  • Cold therapy + massage recovery
  • 2 hours in the freezer = 6 hours cold
  • Unscrew blue handle to use ball outside of handle
  • Use anywhere on the body
  • 3.4 oz cooling gel for safe travel
  • Handle free rolling
  • Ball 3.15 in. in diameter (a little larger than a baseball)

Injuries this Treats

  • Shin splints
  • Plantar fasciitis
  • Tight IT bands, quads, hamstrings
  • Neck pain
  • Carpal tunnel
  • Back pain

Benefits

  • Takes down inflamation
  • Faster muscle recovery
  • Lowers cell metabolism, saving energy
  • Helps to prevent tissue death
  • Stops pain
  • After muscles warm increasein blood flow
  • Muscle relaxation
  • Improve tissue recovery
  • Impruve neuromuscular efficiency
  • Regulate production of cytokines
  • Flush out lactic acid
  • Decrease muscle soreness

Regular price is 39.99$ 

If you want to get it just for 32.79$ send me an email to info@chape.fitness and I´ll get you the discount. As easy as that!

(US shipping only)

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Muscle Fiber Types

Muscle fibers
Are you a better distance runner or sprinter? Have you ever wondered why is that so?
 
The answer is simple: muscle fibers.
 
Skeletal muscle is composed of different muscle fibers and these are composed of functional units called sarcomeres. Within each sarcomere are the myofibrillar proteins myosin (the thick filament) and actin (the thin filament). The interaction of these 2 myofibrillar proteins allows muscles to contract.. Each myocyte contains many myofibrils, which are strands of proteins (actin and myosin) that can grab on to each other and pull. 
Muscle fibers

Muscle Fiber Types

There are three types of skeletal muscle cells:
Fiber Type
Contraction Speed
Time To Peak Power
Fatigue
Color
Type I (slow twitch)
Slow
100 milliseconds
Slowly
Red
Type IIA (fast twitch oxidative fibres)
Fast
50 milliseconds
Fast
Red
Type IIB (fast twitch glycolytic fibres)
Very Fast
25 milliseconds
Fast
White
  1. Type I fibers are characterized by low force/power/speed production and high endurance, The slow twitch muscle fibers are more efficient at using oxygen to generate more adenosine triphosphate (ATP) fuel 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.
  2. Type IIB fibers are characterized by high force/power/speed production and low endurance. 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 faster rate of fatigue and can’t last as long before it needs rest.
  3. Type IIA fall in between the two. 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 IIB muscle fibers.
This range of muscle fiber types allows for the wide variety of capabilities that human muscles display. On average, people have about 50 percent slow twitch and 50 percent fast twitch fibers in most of the muscles used for movement.

Motor Units

Muscle fibers are organized into motor units grouped within each muscle. A motor unit is simply a bundle or grouping of muscle fibers. When you want to move, the brain nearly instantaneously sends a signal or impulse through the spinal cord that reaches the motor unit. The impulse then tells that particular motor unit to contract it’s fibers. 
 
The body recruits the lower threshold motor units first (slow-twitch), followed by the higher threshold motor units (fast-twitch) and continues to recruit and fire motor units until you’ve applied enough force to do whatever it is you’re trying to do regarding movement. When you are lifting something extremely heavy or applying a lot of force your body will contract practically all the available motor units for that particular muscle.
Type I muscle motor units contract less forcefully and a little slower then type II motor units and they reach peak power slower. This is why you can sit and eat all day or play Playstation all day and never get tired!
 
The type II motor units are capable of greater levels of absolute force than type I and also fatigue a lot quicker. Type IIA and IIB are capable of roughly the same amount of peak force, but the IIA fibers take longer to reach their peak power in comparison to type IIB.
 
Fast twitch fibers don’t like high volumes or long durations of work. They don’t even like a high frequency of work. If we go back to our ancestral roots, fast twitch IIB fibers were used only in times of stress situations. These would include running away from a predator, fighting, chasing food, or other brief explosive muscle action. They were only active for a few minutes per day at most. Since they weren’t used often the body had no real need to sacrifice them for a more efficient fiber. Sedentary people are the same way and have more fast twitch IIB muscle than athletes as the use of their fibers is limited and there is no need for their bodies to make more efficient adaptations.

Changing size or fiber type composition

Muscle fibers can adapt to changing demands by changing size or fiber type composition. This plasticity serves as the physiologic basis for numerous physical therapy interventions designed to increase a patient’s force development or endurance. There is evidence that muscle fibers not only change in size in response to demands, but they can also convert from one type to another. This plasticity in contractile and metabolic properties in response to training and rehabilitation allows for adaptation to different functional demands.
 
Fiber conversions between type IIB and type IIA are the most common, but type I to type II conversions are possible in cases of severe deconditioning or spinal cord injury.
 
Less evidence exists for the conversion of type II to type I fibers with training or rehabilitation, because only studies that use denervated muscle that is chronically activated with electrical stimulation have consistently demonstrated that such a conversion is possible.
 
Changes in the muscle fiber types are also responsible for some of the loss of function associated with deconditioning.
Some of the loss of muscle performance (decreased force production) due to aging does not appear to be only due to the conversion of muscle fibers from one type to another, but largely due to a selective atrophy of certain populations of muscle fiber types. With aging, there is a progressive loss of muscle mass and maximal oxygen uptake, leading to a reduction in muscle performance and presumably some of the loss of function (decreased ability to perform activities of daily living) seen in elderly people. Age-related loss of muscle mass results primarily from a decrease in the total number of both type I and type II fibers and, secondarily, from a preferential atrophy of type II fibers. Atrophy of type II fibers leads to a larger proportion of slow type muscle mass in aged muscle, as evidenced by slower contraction and relaxation times in older muscle.
 
Fortunately, physical therapy interventions can affect muscle fiber types leading to improvements in muscle performance. Physical therapy interventions can be broadly divided into those designed to increase the patient’s resistance to fatigue and those designed to increase the patient’s force production.
 
Evidence is lacking to demonstrate that type II fibers convert to type I with endurance training, although there does appear to be an increase in the mixed type I and IIA fiber populations. Researchers have found that type I fibers become faster with endurance exercise and slower with deconditioning.
 
High-intensity resistance training (high-load–low-repetition training) results in changes in fiber type similar to those seen with endurance training, although muscle hypertrophy also plays an essential role in producing strength gains. Initial increases in force production with high-intensity resistance training programs are largely mediated by neural factors, rather than visible hypertrophy of muscle fibers, in adults with no pathology or impairments. Even so, changes in muscle proteins, do begin after a few workouts, but visible hypertrophy of muscle fibers is not evident until training is conducted over a longer period of time (>8 weeks).
 
Although the trends in fiber type conversions are similar for endurance training and resistance training, differences in physiological changes that occur with each type of exercise are also important. Endurance training increases the oxidative capacity of muscle, whereas training to increase force production of sufficient intensity and duration promotes hypertrophy of muscle fibers by increasing the volume of contractile proteins in the fibers.

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Glenda´s fitness journey

Dear David, When Milae wrote about you in her lifexperimentblog; she gave me the motivation and information to try and win a workout contest with Chape Fitness. She’s twigged me on to several new things but I have to say that winning this contest and being able to work out and chat with you for months has changed my life forever!  I want to thank you both for this golden opportunity! I might as well tell you; I’ve told everyone I know or meet about it🎉 I sent you a before and after photo. 😊🌟I cannot begin to tell you how wonderful I feel; all thanks to you and your online methods.

Glenda last summer
Before
Glenda May 19
After
I wanted to share with you a couple of the things that have made all the difference in my personal success. The first one being the DAILY DIARY of food intake.  Filling in the diary daily has made me study my intake of healthy food! Knowing that you were keeping up with it was like having a close friend to rely on to keep you on track. I love the variation in workouts so that every part of me was getting stronger! The weekly measurements became so exciting because I knew I was going to see improvements. I loved that you week by gave me body fat % and muscle % and improvements were on paper as well on and in me. I love that my husband and friends comment about the improvements in my size, my appearance overall and my self-confidence. I love that some of my small VERY young friends enjoy exercising with me. “Look what I can do, Gaga! ( the name little ones call me) Can you do this? “ and at close to 67; I can keep up, easily! The other amazing thing about all this that I had a minor injury before we started that we had to deal with an eye surgery, which I expected to really slow down my progress. But David, you told me how to handle my diet and changed my workout my workouts to meet my needs and my progress continued!!! I hope you can share some of my thoughts with others to encourage them to change their lives, too! THANK YOU !! THANK YOU MORE THAN I CAM EXPRESS FOR MY HEALTH!!!! ❤️Glenda K. I am sad my time is almost up BUT I plan to sign up and continue working with you in the fall!  

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Here are some ways to create a new you by Constance Ray

We’re now well into the new year, and how have your resolutions fared? Perfectly well, we’re sure. But in case you want to make 2018 the new year of you, here are some ways to make self-improvement a priority in your life. Just work on these few things, and you will feel like a new person in no time.

 

Join a gym — You know you need to exercise more, and you know a gym will help you do it. Start shopping around for a place to workout. Look for affordability, location and offerings. If you’re a person who likes group fitness classes, don’t join a gym with a weak offering. If you like weights, try to find one where bodybuilders and powerlifters workout. If you like having a personal trainer, check to see that the ones who work with that gym are certified. Most gyms will let you try it out first, so give it a whirl before you sign up. You should feel comfortable.

 

Upgrade your wardrobe — If you’ve been lounging around in jeans and sweatpants your whole adult life, it might be time to start looking like a grown professional. Just buy a couple of pieces every paycheck, and you won’t have to break the bank. Also, try to find pieces that can be mixed and matched with some stuff you already have, so you aren’t stuck with the same exact outfit over and over. Shop thrift shops and consignment sales, and you’re bound to find some great buys!

 

Kick that addiction — If you’ve struggled with addiction to drugs or alcohol and are now working on getting clean, there are ways to enhance your chances of staying that way. Studies have shown that diet and exercise can be a great boost to staying free of addiction. Yoga and meditation can also help you become more centered.

 

Quit smoking — This is the year you’ll do it! You know you need to, and you know it won’t be easy. Talk to your doctor about the best way to quit. She knows the latest in smoking cessation methods and which ones are backed by studies. She might offer to prescribe medication to make quitting easier, or she might direct you to a local support program. There are so many ways to quit, that if one doesn’t work for you, you can always try another. Just imagine all the money you’ll save. Don’t give up on your lungs.

 

Take some personal time — If you’ve been neglecting yourself for the sake of others, try to make some time for yourself. Go to a spa, get a facial, a mani-pedi and get your hair done. You don’t have to do it all at once, but taking time for yourself is important. It will help you stay refreshed so you can go about your day, as well as help reduce stress.

 

Get creative — Take an art class, write a book, start coloring or work on a long-forgotten project. Using the creative part of your brain will help you focus better on your daily life and boost your overall happiness. It forces you to use a part of your brain that you may not use very often, which is always good for continuing development. Some studies show that art education can even benefit you physically.

 

When you set a goal to improve yourself, you are committing to a better life. And who doesn’t want that? Take each goal a little at a time, and you’ll start to notice your success as you go. The more you take care of yourself, you increase the odds of living longer and living better. Don’t give up on your dreams: You can make this your best year ever.

Constance Ray

Constance Ray

Constance Ray started Recoverywell.org with the goal of creating a safe place for people to share how addiction has affected them, whether they are combating it themselves or watching someone they care about work to overcome it. The goal is to share stories of hope from survivors who know that the fight against addiction is one worth having, because no matter how it affects you, life can get better.

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