Dave.cyco
Apr 17, 2008, 11:39 PM
When I was in my early twenties, I used to work for a water company carrying 18 L water bottles out to people's cars. My traps grew a bit and I got excited and began lifting weights but I had no clue about fitness or how to improve it effectively. I would eat chocolate bars at work for the sugar high and fast energy, and wonder why my weight lifting sessions afterwards were so weak and why I was always tired!
Well since then I have made progress and am out of the "dark ages" of my fitness adventure. I have far to go still, but have also come a long way, so here is a bit about what I have learned.
I hope this is able to help some people who are just getting started to understand their own fitness adventures with a little more clarity. And for those who have been around for a while, I am very eager to read what you can say to flesh out any concepts that I have not been able to do proper justice to. Bear in mind this is my first article for Bodyweightculture, so please be kind.
Complete fitness is not as simple as being able to run fast, lift heavy weights or dance ballet. While all of these things incorporate a few components of fitness, it takes consistent development of several key principles to achieve true fitness.
One cannot simply lift heavy weights and expect to be fit. The successful weightlifter will certainly be muscular and strong, but if that is all he does, then what happens when he tries to run a marathon, or dunk a basketball, or piggyback his child (or drunken frat-mates)? What about the marathon runner, then, who attempts to wear a heavy backpack while climbing up a mountain? If all she ever does is run, I don't want to be the one climbing behind her! These two examples illustrate a point: While we can improve by doing such isolated activities as weight lifting or running, variety in exercises that tax the central nervous system, circulatory and respiratory systems as well as all of the muscle groups in the body from a variety of angles is important in order to be prepared for the varied physical demands that we may encounter in life. In this way we are using a highly effective strategy for working towards complete fitness.
Choosing exercises and routines that target every muscle group in the body, we can be sure to avoid the pitfall of muscle imbalances that can lead to injury. An example of this might be the sprinter who focuses largely on developing her quadriceps on the front of the leg, while ignoring the hamstrings at the back. Many sprinters have torn their hamstring as a result of their quads being overdeveloped in comparison to their underdeveloped hams.
The Components of Fitness
As well as having balanced muscles, it is important to improve strength, endurance and several other components of fitness, each of which can be effectively trained. The following is an outline of each of the components and some general guidelines on how they can be trained.
Strength
This is the extent to which muscles can contract against resistance. While slowly lifting a weight in a controlled fashion, one is exerting strength. Other actions that require strength are supporting a heavy load, moving a heavy object or moving one’s body in opposition to gravity (climbing a hill, rope).
Strength is generally trained by systematically taxing the muscles. A popular and more traditional method is to contract against heavy resistance (lift heavy weights) for low to mid repetitions (6-12) and to perform multiple sets separated by 30-60 second rest periods.
Local Muscle Endurance
This is a single muscle’s ability to perform sustained work. Cyclists need local muscle endurance in their quadriceps in order to maintain speed over long periods of time. Marathoners require remarkable local muscle endurance in their calves and core muscles to make it all the way.
An accepted method of training local muscle endurance is to perform isolation exercises with light resistance for high repetitions (this could be anywhere from 18-100 or more, depending on the type of activity being trained for).
Explosive Power
This is the ability to exert maximum muscular contraction instantly in an explosive burst of movements such as jumping, sprint starting, punching, kicking or pitching. A basketball player dunking a basketball is exerting explosive power to get up to the rim of the basketball net. A martial arts master is exerting explosive power to punch through some boards, as is the sprinter when she accelerates out of the starting blocks.
An effective method for developing such explosive power was popularized in the seventies, when Russian Olympians were observed dominating many of their events. This method is called plyometrics, which uses the power of the muscles to lift the body explosively off of the ground. Some examples of plyometric exercises include clapping push-ups and jumping rope.
Strength Endurance, "Functional Strength"
This is the body's ability to perform a maximum effort time after time. Our basketball player needs not only explosive power, but strength endurance as well to be able to make dunk after dunk over the course of the game. A ground fighter needs strength endurance to continually attempt submissions on his opponents, or to escape from submissions attempted upon him. Gymnastics, wrestling, hockey and football defeinitely call for strength endurance and functional strength. Some of the jobs that would call for functional strength would be those of a firefighter, farmer, truck un-loader/stock person. Functional strength may be best described as full bodied strength with no areas of weakness.
It is advisable to select compound exercises that target multiple muscles or routines that target every muscle group in the body. In order to possess truly amazing functional strength, it is imperative to pay particular attention to improving core strength and grip strength.
Durability
This is the body’s ability to shrug off or minimize the effects of physical trauma, or perhaps even extremes in temperature. Sports that would demand durable athletes include all combat sports (boxing, wrestling, etc…), football, hockey, and any other ‘rough and tumble’ activity you can think of.
While performing resistance exercises for the purpose of building any type of strength or endurance, the muscles will naturally become denser and more durable as they become accustomed to the exercise. As muscles grow in durability, they become increasingly resistant to damage, as in the story of an Olympic shot put thrower who was slashed in the midsection with a knife by a mugger, only to receive a minor cut to his skin.
It is worth mentioning that plyometric exercises are great for durability, since it has been observed that any exercises involving impacts build bone density.
Building resistance to extremes in temperature is quite easily accomplished by habitually having contrast baths or showers, also called Swedish baths. Simply use very hot water for two minutes, then switch to very cold for two minutes and repeat this cycle two or three times or more. You will find yourself becoming more tolerant to heat and cold over a short time as you do this. It does wonders for your circulation, too, not to mention metal toughness!
Balance
This is the ability to control the body’s position, either stationary or while moving. Performing a handstand requires very good strength and balance. Walking requires a certain degree of balance, although not as high as that required by skating, performing ballet, or martial arts. Some of the most skilled athletes in this area are acrobats, gymnasts and figure skaters.
Balance is achieved through proprioception, that is to say: intuitive awareness and control of one’s own center of gravity and extremities. As such, it is essential that the core muscles are strong in order to promote good balance. In addition to a strong core, sport specific training is essential for developing balance in your chosen endeavour.
Agility
This is the ability to perform a series of explosive power movements in rapid succession in opposing or random directions. The zigzag running of soccer and football players demonstrates this. Hockey players skating one direction, then the next also display great agility.
Agility can be trained by developing explosive power in the legs, as well as good core strength and through sport specific training.
Flexibility
This is the ability to achieve an extended range of motion without being impeded by excess fat or muscle tissue. As well, good flexibility means possessing muscles which are elastic and supple when they are relaxed, but firm and dynamic when contracted.
Stretching after warming up is a great way to improve flexibility.
Cardiovascular Endurance
This is the heart’s ability to continuously deliver oxygenated blood to working muscles, and their ability to use it efficiently. Good cardiovascular endurance greatly aids all of the other components of fitness because to some degree they all rely on the muscles ability to consume oxygen received from the blood.
The most commonly accepted method for improving cardiovascular fitness is low intensity, full bodied exercise performed over a period of time long enough to promote an elevated heart rate. This is then maintained at that level for anywhere from fifteen minutes or more depending on the individual’s goals, and the type of exercise being performed. Perhaps even more effective, however, is the use of interval training, that is to say: achieving a high high rate by performing close to full exertion for a brief (or not so brief) period. Resting for 10, 30 60 seconds, or whatever the routine calls for, then repeating, ad nauseum.
As you can undoubtedly tell by now, it is important to find exercises and routines that can help us to improve every aspect of our fitness level if we wish to be truly vital for years and decades to come. And it seems to me we're all in the right place to get started!
Well since then I have made progress and am out of the "dark ages" of my fitness adventure. I have far to go still, but have also come a long way, so here is a bit about what I have learned.
I hope this is able to help some people who are just getting started to understand their own fitness adventures with a little more clarity. And for those who have been around for a while, I am very eager to read what you can say to flesh out any concepts that I have not been able to do proper justice to. Bear in mind this is my first article for Bodyweightculture, so please be kind.
Complete fitness is not as simple as being able to run fast, lift heavy weights or dance ballet. While all of these things incorporate a few components of fitness, it takes consistent development of several key principles to achieve true fitness.
One cannot simply lift heavy weights and expect to be fit. The successful weightlifter will certainly be muscular and strong, but if that is all he does, then what happens when he tries to run a marathon, or dunk a basketball, or piggyback his child (or drunken frat-mates)? What about the marathon runner, then, who attempts to wear a heavy backpack while climbing up a mountain? If all she ever does is run, I don't want to be the one climbing behind her! These two examples illustrate a point: While we can improve by doing such isolated activities as weight lifting or running, variety in exercises that tax the central nervous system, circulatory and respiratory systems as well as all of the muscle groups in the body from a variety of angles is important in order to be prepared for the varied physical demands that we may encounter in life. In this way we are using a highly effective strategy for working towards complete fitness.
Choosing exercises and routines that target every muscle group in the body, we can be sure to avoid the pitfall of muscle imbalances that can lead to injury. An example of this might be the sprinter who focuses largely on developing her quadriceps on the front of the leg, while ignoring the hamstrings at the back. Many sprinters have torn their hamstring as a result of their quads being overdeveloped in comparison to their underdeveloped hams.
The Components of Fitness
As well as having balanced muscles, it is important to improve strength, endurance and several other components of fitness, each of which can be effectively trained. The following is an outline of each of the components and some general guidelines on how they can be trained.
Strength
This is the extent to which muscles can contract against resistance. While slowly lifting a weight in a controlled fashion, one is exerting strength. Other actions that require strength are supporting a heavy load, moving a heavy object or moving one’s body in opposition to gravity (climbing a hill, rope).
Strength is generally trained by systematically taxing the muscles. A popular and more traditional method is to contract against heavy resistance (lift heavy weights) for low to mid repetitions (6-12) and to perform multiple sets separated by 30-60 second rest periods.
Local Muscle Endurance
This is a single muscle’s ability to perform sustained work. Cyclists need local muscle endurance in their quadriceps in order to maintain speed over long periods of time. Marathoners require remarkable local muscle endurance in their calves and core muscles to make it all the way.
An accepted method of training local muscle endurance is to perform isolation exercises with light resistance for high repetitions (this could be anywhere from 18-100 or more, depending on the type of activity being trained for).
Explosive Power
This is the ability to exert maximum muscular contraction instantly in an explosive burst of movements such as jumping, sprint starting, punching, kicking or pitching. A basketball player dunking a basketball is exerting explosive power to get up to the rim of the basketball net. A martial arts master is exerting explosive power to punch through some boards, as is the sprinter when she accelerates out of the starting blocks.
An effective method for developing such explosive power was popularized in the seventies, when Russian Olympians were observed dominating many of their events. This method is called plyometrics, which uses the power of the muscles to lift the body explosively off of the ground. Some examples of plyometric exercises include clapping push-ups and jumping rope.
Strength Endurance, "Functional Strength"
This is the body's ability to perform a maximum effort time after time. Our basketball player needs not only explosive power, but strength endurance as well to be able to make dunk after dunk over the course of the game. A ground fighter needs strength endurance to continually attempt submissions on his opponents, or to escape from submissions attempted upon him. Gymnastics, wrestling, hockey and football defeinitely call for strength endurance and functional strength. Some of the jobs that would call for functional strength would be those of a firefighter, farmer, truck un-loader/stock person. Functional strength may be best described as full bodied strength with no areas of weakness.
It is advisable to select compound exercises that target multiple muscles or routines that target every muscle group in the body. In order to possess truly amazing functional strength, it is imperative to pay particular attention to improving core strength and grip strength.
Durability
This is the body’s ability to shrug off or minimize the effects of physical trauma, or perhaps even extremes in temperature. Sports that would demand durable athletes include all combat sports (boxing, wrestling, etc…), football, hockey, and any other ‘rough and tumble’ activity you can think of.
While performing resistance exercises for the purpose of building any type of strength or endurance, the muscles will naturally become denser and more durable as they become accustomed to the exercise. As muscles grow in durability, they become increasingly resistant to damage, as in the story of an Olympic shot put thrower who was slashed in the midsection with a knife by a mugger, only to receive a minor cut to his skin.
It is worth mentioning that plyometric exercises are great for durability, since it has been observed that any exercises involving impacts build bone density.
Building resistance to extremes in temperature is quite easily accomplished by habitually having contrast baths or showers, also called Swedish baths. Simply use very hot water for two minutes, then switch to very cold for two minutes and repeat this cycle two or three times or more. You will find yourself becoming more tolerant to heat and cold over a short time as you do this. It does wonders for your circulation, too, not to mention metal toughness!
Balance
This is the ability to control the body’s position, either stationary or while moving. Performing a handstand requires very good strength and balance. Walking requires a certain degree of balance, although not as high as that required by skating, performing ballet, or martial arts. Some of the most skilled athletes in this area are acrobats, gymnasts and figure skaters.
Balance is achieved through proprioception, that is to say: intuitive awareness and control of one’s own center of gravity and extremities. As such, it is essential that the core muscles are strong in order to promote good balance. In addition to a strong core, sport specific training is essential for developing balance in your chosen endeavour.
Agility
This is the ability to perform a series of explosive power movements in rapid succession in opposing or random directions. The zigzag running of soccer and football players demonstrates this. Hockey players skating one direction, then the next also display great agility.
Agility can be trained by developing explosive power in the legs, as well as good core strength and through sport specific training.
Flexibility
This is the ability to achieve an extended range of motion without being impeded by excess fat or muscle tissue. As well, good flexibility means possessing muscles which are elastic and supple when they are relaxed, but firm and dynamic when contracted.
Stretching after warming up is a great way to improve flexibility.
Cardiovascular Endurance
This is the heart’s ability to continuously deliver oxygenated blood to working muscles, and their ability to use it efficiently. Good cardiovascular endurance greatly aids all of the other components of fitness because to some degree they all rely on the muscles ability to consume oxygen received from the blood.
The most commonly accepted method for improving cardiovascular fitness is low intensity, full bodied exercise performed over a period of time long enough to promote an elevated heart rate. This is then maintained at that level for anywhere from fifteen minutes or more depending on the individual’s goals, and the type of exercise being performed. Perhaps even more effective, however, is the use of interval training, that is to say: achieving a high high rate by performing close to full exertion for a brief (or not so brief) period. Resting for 10, 30 60 seconds, or whatever the routine calls for, then repeating, ad nauseum.
As you can undoubtedly tell by now, it is important to find exercises and routines that can help us to improve every aspect of our fitness level if we wish to be truly vital for years and decades to come. And it seems to me we're all in the right place to get started!