Kalmia Records Blog

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Do you feel that you can barely do any activity at all?

That you cannot exercise, play sports, or become more fit?

If you are a very large person, you can still be physically active.
Very large people face special challenges in trying to be active. You may not be able to bend or move in the same way that other people can. It may be hard to find clothes and equipment for exercising. You may feel self-conscious being physically active around other people.

Facing these challenges is hardbut it can be done!
The information in this booklet may help you start being more active and healthierno matter what your size!

Why should I be active?

Being physically active may help you live longer and protect you from:

* diabetes
* heart disease and stroke
* high blood pressure
* osteoporosis (a disease leading to weak bones that may break easily)

If you have any of these health problems, being physically active may help control or improve your symptoms.

Regular physical activity helps you feel better because it:

* lowers your stress and boosts your mood
* increases your strength
* helps control blood pressure and blood sugar
* helps build healthy bones, muscles, and joints
* helps your heart and lungs work better
* improves your self-esteem.

Being physically active can be big fun!

How do I get started?

To start being more active and keep at it:

* Start slowly. Your body needs time to get used to your new activity.

* Warm up. Warm-ups get your body ready for action. Shrug your shoulders, tap your toes, swing your arms, or march in place. You should spend a few minutes warming up for any physical activityeven walking. Walk more slowly for the first few minutes.

* Cool down. Slow down little by little. If you have been walking fast, walk slowly or stretch for a few minutes to cool down. Cooling down may protect your heart, relax your muscles, and keep you from getting hurt.

* Set goals. Set short-term and long-term goals. A short-term goal may be to walk 5 minutes on at least 3 days for 1 week. It may not seem like a lot, but any activity is better than none. A long-term goal may be to walk 30 minutes on most days of the week by the end of 6 months.

* Get support. Get a family member or friend to be physically active with you. It may be more fun, and your buddy can cheer you on.

* Track progress. Keep a journal of your physical activity. You may not feel like you are making progress but when you look back at where you started, you may be pleasantly surprised!

• Have fun! Try different activities to find the ones you really enjoy..

What physical activities can a very large person do?

Most very large people can do some or all of the physical activities in this article. You do not need special skills or a lot of equipment.

You can do:
* Weight-bearing activities, like walking and golfing, which involve lifting or pushing your own body weight.

* Non-weight-bearing activities, like swimming and water workouts, which put less stress on your joints because you do not have to lift or push your own weight. If your feet or joints hurt when you stand, non-weight-bearing activities may be best for you.

* Lifestyle activities, like gardening, which do not have to be planned.

Physical activity does not have to be hard or boring to be good for you. Anything that gets you moving aroundeven for only a few minutes a dayis a healthy start to getting more fit.

Chances are your health care provider will be pleased with your decision to start an activity program. It is unlikely that you will need a complete medical exam before you go out for a short walk!

Gentle physical activity is healthy.

You do not have to push yourself to benefit from physical activity. Thirty minutes of gentle physical activity (like walking) can be just as healthy as 15 minutes of intense physical activity (like fast dancing).

Walking (weightbearing)

The walking that you do during the day (like doing chores around the house or in the yard) can help you be more fit. But regular, steady walking that makes you breathe heavier can help you to be healthier. It will give your heart and lungsas well as your leg musclesa good workout.

If you are not active now, start slowly. Try to walk 5 minutes a day for the first week. Walk 8 minutes the next week. Stay at 8-minute walks until you feel comfortable. Then increase your walks to 11 minutes. Slowly lengthen each walk by 3 minutesor walk faster.

Tips for walking:
* Wear comfortable walking shoes with a lot of support. If you walk often, you may need to buy new shoes every 6 to 8 months.

* Wear garments that prevent inner thigh chafing, such as tights or spandex shorts.

* Make walking fun. Walk with a friend or pet. Walk in places you enjoy, like a park or shopping mall.

Dancing (weight-bearing or non-weight-bearing)

Dancing may help:

* tone your muscles
* improve your flexibility
* make your heart stronger
* make your lungs work better.

You can dance in a health club, in a nightclub, or at home. To dance at home, just move your body to some lively music!

Dancing on your feet is a weight-bearing activity. Dancing while seated lets you move your arms and legs to music while taking the weight off your feet. This may be a good choice if you can’t stand on your feet very long.

Water Workouts (non-weight-bearing)

Exercising in water helps you feel:

- Flexible. You can bend and move your body in water in ways you cannot on land.

- Strong. Working against the water will help your body get stronger.

- At less risk of injury. Water makes your body float. This keeps your joints from being pounded or jarred and helps prevent sore muscles and injury.

- Refreshed. You can keep cooler in watereven when you are working hard.

You do not need to know how to swim to work out in wateryou can do shallow-water or deep-water exercises without swimming.

For shallow-water exercise, the water level should be between your waist and your chest. If the water is too shallow, it will be hard to move your arms underwater. If the water is deeper than chest height, it will be hard to keep your feet touching the pool bottom.

For deep-water exercise, most of your body is underwater. This means that your whole body will get a good workout. For safety and comfort, wear a foam belt or life jacket.

Many swim centers offer classes in water workouts. Check with the pools in your area to find the best water workout for you.

Weight Training (weight-bearing or non-weight-bearing)

Weight training builds strong muscles and bones. Getting stronger can also help prepare you for other kinds of physical activity. You can weight train at home or at a fitness center.

You do not need benches or bars to begin weight training at home. You can use a pair of hand weights or even two soup cans.

Make sure you know the correct posture and that your movements are slow and controlled.

Before you buy a home gym, check its weight rating (the number of pounds it can support) to make sure it is safe for your size. If you want to join a fitness center where you can use weights, shop around for one where you feel at ease.

Weight training rule of thumb.

If you cannot lift a weight 6 times in a row, the weight you are lifting is too heavy. If you can easily lift a weight 15 times in a row, your weight is too light.

Bicycling (non-weight-bearing)

You can bicycle indoors on a stationary bike, or outdoors on a road bike. Biking does not stress any one part of the bodyyour weight is spread between your arms, back, and hips.

You may want to use a recumbent bike. On this type of bike, you sit low to the ground with your legs reaching forward to the pedals. This may feel better than sitting upright. The seat on a recumbent bike is also wider than the seat on an upright bike.

For biking outdoors, you may want to try a mountain bike. These bikes have wider tires and are heavy. You can also buy a larger seat to put on your bike.
Make sure the bike you buy has a weight rating at least as high as your own weight..

Stretching (weight-bearing or non-weight-bearing)

Stretching may help you:

* be more flexible
* feel more relaxed
* improve your blood flow
* keep your muscles from getting tight after doing other physical activities.

You do not have to set aside a special time or place to stretch. At home or at work, stand up, push your arms toward the ceiling, and stretch. Stretch slowly and only enough to feel tightnessnot until you feel pain. Hold the stretch, without bouncing, for about 30 seconds. Do not stretch cold muscles.
Yoga and tai chi are types of stretching. They help you breathe deeply, relax, and get rid of stress.

Your local fitness center may offer yoga, tai chi, or other stretching classes. You may want to start with “gentle” classes, like those aimed at seniors.

Questions to ask when choosing a fitness center.

Can the treadmills or benches support people who are large?
Do the fitness staff know how to work with people of larger sizes?
Can I take time to see how I like the center before I sign up?
Is the aim to have fun and get healthynot to lose weight?

Lifestyle Activities

Lifestyle physical activities do not have to be planned. You can make small changes to make your day more physically active and improve your health.

For example,

* Take 2- to 3-minute walking breaks at work a few times a day.
* Put away the TV remote controlget up to change the channel.
* March in place during TV commercials.
* Sit in a rocking chair and push off the floor with your feet.
* Take the stairs instead of the elevator.

Doing chores like lawn mowing, leaf raking, gardening, and housework may also improve your health.

Stop your activity right away if you:

* have pain, tightness, or pressure in your chest or left neck, shoulder, or arm
* feel dizzy or sick
* break out in a cold sweat
* have muscle cramps
* feel pain in your joints, feet, ankles, or legs. You could hurt yourself if you ignore the pain.

Ask your health care provider what to do if you have any of these symptoms.
Slow down if you feel out of breath. You should be able to talk during your activity, without gasping for breath.

Drink lots of water before, during, and after physical activity (even water workouts) to replace the water you lose by sweating.

Do not do hard exercise for 2 hours after a big meal (but taking a walk is OK). If you eat small meals, you can be physically active more often.

Wear the right clothes:

* Wear lightweight, loose-fitting tops so you can move easily.

* Wear clothes made of fabrics that absorb sweat and remove it from your skin.

* Never wear rubber or plastic suits. Plastic suits could hold the sweat on your skin and make your body overheat.

* Women should wear a good support bra.

* Wear supportive athletic shoes for weight-bearing activities.

* Wear a knit hat to keep you warm when you are physically active outdoors in cold weather. Wear a tightly woven, wide-brimmed hat in hot weather to help keep you cool and protect you from the sun.

* Wear sunscreen when you are physically active outdoors.

Healthy, fit bodies come in all sizes. Whatever your size or shape, get physically active now and keep moving for a healthier life!

Applaud yourself!

If you can do only a few or none of these activities, it’s OK. Remember to appreciate what you can do, even if you think it’s a small amount. Just moving any part of your bodyeven for a short timecan make you healthier.

Safety Tips

Drink plenty of water.
Water helps every cell and organ in your body work. It cushions your joints, helps keep you regular, and keeps your body cool.

Appreciate Yourself!

If you cannot do an activity, don’t be hard on yourself. Feel good about what you can do. Be proud of pushing yourself up out of a chair or walking a short distance.

Pat yourself on the back for trying even if you can’t do it the first time. It may be easier the next time!

For free advice, tips and education about weight loss, fitness and dieting visit Weight Loss Information at http://www.effective-weight-loss.info

If you were not born with the perfect body, you can create one, with the help of three exercise techniques that are commonly over looked. With all the advances in fitness technology and training knowledge, there remain three principles of exercise performance that are ageless. Results keep us motivated, with the right mix of form, intensity and recuperation you’ll build a foundation to your weight training routine that will be hard to beat.

Perfect Form

Learning how to use proper form will speed up your results and help to avoid injuries. To develop good technique you must understand that weight training is a two-part movement. Part one is called the concentric phase ( shortening of muscle ), or positive phase movement of an exercise. This is where the weight is lifted and the muscle group being isolated is contracted. The concentric movement should be an explosive movement taking 1-2 seconds to complete. At the end of the movement you flex the muscle and hold it for one second, creating an isometric effect ( holding contraction of muscle ). Part two is called the eccentric phase ( lengthening of muscle ) or negative phase movement of the exercise. This is where the weight is lowered back to the starting position and the muscle recoils. The eccentric phase should be a slower movement, taking 2-4 seconds to complete.

To fully appreciate the importance of the two part movements, you must understand the effect it has on the muscles. The muscles are made up of millions of fibers called myofibrils. During the positive phase the myofibrils contract and use ATP ( adenosine triphosphate ) as energy for their contraction. The amount of ATP is depleted with the completion of each repetition. When the myofibrils reach a state of ATP exhaustion the muscle experiences momentary muscle failure. The effect the positive movement has on the muscle fibers is to increase the strength and endurance of the fiber’s ability to contract. However, it plays a secondary role in the growth of the muscle. The myofibrils lack the ability to increase in numbers, which would lead to an increase in muscle size. During the negative phase movement most of the damage to the myofibrils occurs, especially if the muscle is worked to momentary muscle failure. This damage activates surface cells on the myofibrils called satellite cells. The satellite cells form together and create immature myofibril called myocytes. As these new myocytes mature, they fuse together with the larger myofibrils. It is then the negative phase portion of the exercise which plays the leading role in muscle growth.

A common mistake made by novice weight lifters is to concentrate only the positive movement. The desire to exercise their ego’s instead of their muscles ends up in lack of control of the weight during the negative phase of the exercise. This leads to poor muscle growth and a strength imbalance and could cause injury. The use of perfect form is essential for the lifter to isolate specific muscles, and concentrate on both positive and negative movements. The goal is to develop constant resistance on the muscles throughout the movement. Never sacrifice form just to lift more weight. This will result in surrounding muscles assisting in the lift, and decreasing the resistance placed on muscle isolated. This decreases the intensity of the exercise and provides little or no results.

Intensity

The phrase “no pain, no gain” has scarred more individuals away from exercise than any other. So let say “no intensity, no gain” is a saying we must become familiar with. Our bodies are fantastic at adapting, and will adjust to whatever level of resistance we place on the muscles. Muscles will not increase in size or shape unless we give them a good reason to. This is accomplished using progressive resistance each time we train. Progressive resistance requires increasing either the weight or the number of repetitions from the previous workout. Each workout should start with the goal of beating our last training session. Consistently increasing the level of intensity of the exercise, forces the muscles to respond by increasing in size and strength. This is how the muscle adapts to the overload of resistance placed on it. When you take each exercise to momentary muscle failure, it insures the overload is placed on the muscle.

A mistake made by many lifters is to try to accomplish this overload, by increasing the volume of exercises, instead of the intensity. This can lead to the muscle being overtrained, which will decrease its strength and size. If this sound’s familiar, the answer is to start working smart not longer. It should be obvious that with each workout you can’t increase the weight lifted, or number of repetitions to increase intensity. So what should you do to increase intensity with each workout? The answer, I call muscle confusion. Making each workout different creates a state of muscle confusion. The muscle finds it hard to adapt to the workout, because you keep fooling it with a different workout. An example of muscle confusion working the chest muscle would look like this;

Chest Workout A

3 Sets barbell incline bench press 80% maximum weight 8-10 repetitions
3 Sets dumbbell decline bench press 65% maximum weight 12-15 repetitions
3 Sets dumbbell inline flies 80% maximum weight 8-10 repetitions
3 Sets cable crosses 65% maximum weight 12-15 repetitions

Chest Workout B

3 Sets barbell decline bench press 85% maximum weight 6-8 repetitions
3 Sets dumbbell incline bench press 65% maximum weight 12-15 repetitions
3 Sets peck deck 85% maximum weight 8-10 repetitions
Super set with ( no rest between )
3 Sets dumbbell decline flies 60% maximum weight 10-12 repetitions

The two workout examples show the same volume of exercise, but two totally different workouts. By changing the angles of the exercises, along with changes in resistance and rest, the muscle is now in a state of confusion. It is more likely to use 100% muscle contraction to complete the movements. Keep in mind that repetition ranges are only some guides. Each exercise should be completed to momentary muscle failure. You should never train with this type of intensity, unless the muscle has been properly stretched and warmed up. Having a training partner is essential to work to muscle failure.

Recuperation

My clients are always amazed when they find out that most of their muscle growth occurs while they are sleeping, and not during their workouts. Recuperation is a subject that receives too little attention and is often misunderstood. We are conditioned to think in order to succeed we must work hard and little value is placed on rest.

During intense resistance training there is cellular damage that takes place in the millions of myofibrils, that make up our muscle structure. As we recuperate from our workout, the hypertrophic or rebuilding response starts to occur. The rebuilding phase, has several stages and requires on average of 72-96 hours to complete. The phases include an inflamation stage, a clean out stage where damaged cell debris is removed and a growth stage. So it takes three or four days before the muscle enters into an environment where growth can occur. Each muscle group should not be worked more than once per week. If a muscle group is trained more frequently, it may not leave enough time for recuperation, and not time for growth.

It is important to receive eight to ten hours of sleep each night, when the body is sleeping important functions for growth and recovery take place. During sleep growth hormones are secreted from the pituitary gland, which aides in the body’s ability to synthesize protein to rebuild muscle tissue. Many of the nutrients ingested during our waking hours are assimilated while we sleep.

Over training occurs when a muscle group is worked too long, or too frequent. Training a muscle before it has fully recuperated will cause further damage to the muscle fibers. The body will enter into a catabolic state ( breaking down ) and will result in loss of muscle tissue. The body in its inability to adapt to this stress will show signs of over training. The following symptoms are good indications you are over training. They are lack of energy, trouble sleeping, muscle and joint soreness, no muscle growth, loss of strength and no desire to exercise. If these symptoms occur, the best course of action is rest, a week with no training. During this time off re-evaluate your nutritional program and training routine. After further analysis you will find you either under ate, or over trained.

We all differ when it comes to our recuperative abilities. Learn to listen to the messages, that your body sends. When you experience increases in strength, energy and muscular growth, it should reinforce that your routine is working. On the flip side, decreases in strength, energy and growth should alert you your routine needs to change. Exercise goes against our human nature. Less work will usually mean more results. Learn to relax and enjoy the time away from your workouts. If you train with proper form, with intensity you deserve all the rest you can get.

In closing, no one plans at missing the mark in reaching their fitness goals. If there is a problem it’s in the plan itself. Before you reach for a dumbbell pick up a pencil, and make the design for your next workout includes a balance of perfect form, intensity and recuperation. Over the past twenty five years, they have never failed me, neither will they fail you.

Charles Remington
Nutritionist
Mr. Connecticut
Founder Fat Loss Coach Nutritional program
http://www.thefatlosscoach.com
charlie@thefatlosscoach.com

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One out of five American kids is obese and the numbers keep going up. Lack of exercise is one reason for the obesity epidemic and it’s a true epidemic that threatens health. In fact, this may be the first generation of kids in history not to outlive their parents because of obesity.

Kids can play outside when the weather is good. What can they do when the weather is bad? Exercise is one way to combat the obesity epidemic and these indoor activities wll keep your kids moovin’ and groovin’. Your kids could:

- Walk up and down stairs 10 times in a row.

- Dance to music with their friends.

- Draw a hopscotch box with chalk on the garage floor and play with brothers, sisters, friends, even their parents.

- Walk every aisle in the grocery store.

- Jump rope in the garage.

- Ride a stationery bike if you have one.

- Go for an inside walk at a mall. Your kids should go around twice if they can.

- Do jumping jacks in the basement.

- Become stretching champs. They could touch their toes without bending their knees, bend one leg backwards and hold their foot with their hand, or twist from side to side without moving their feet.

- Play ping pong with the family.

- Ride a scooter or roller blade in an empty garage.

- Take 1,000 steps inside the house and track these steps with a pedometer.

- Exercise in the school gym on weekends. (Get permission first.)

- Walk the indoor skyway system if your city or town has one.

These are just a few ideas. If you brainstorm with your kids you’ll probably come up with more. Your kids might want to start a Moovin’ and Groovin’ Club. Now that would be cool.

Copyright 2005 by Harriet Hodgson. To learn more about her work go to www.harriethodgson.com

Harriet Hodgson has been a nonfiction writer for 26 years. Her recent work focuses on health and she is a member of the Association of Healh Care Journalists. She has written two health books for kids in grades 3-5, Food Label Detective and Catching the Exercise Thief. Both activity books were published by Minnesota Medical Association Alliance. A member of Mayo Clinic’s Action on Obesity Task Force, Hodgson has presented at two obesity summits and continues to write health resources for kids. Her 24th book, Smiling Through Your Tears: Anticipating Grief, co-authored with Lois Krahn, MD, is available on amazon.com

It’s a given that effective weight loss is much more then simply going on a “diet”. To really lose weight and (hopefully) keep that weight off, you need to add exercise to the equation. For Most people, weight loss exercise means aerobics - running, jogging, kickboxing or some other type of routine where you get your heart racing for 30 to 45 minutes.

It’s true, that one hour of aerobic exercise probably burns more calories than one hour of weight training. However, the calories burned during exercise are only part of the story. When you’re finished lifting weights, your muscles need repair themselves; this repair process burns additional calories. Further, the result of this repair process is additional muscle mass, and guess what –muscles burn calories, even if you’re just sitting around. Recently, Curves’ Fitness centers revealed the results of two separate studies that prove just that. The studies showed that participants were actually burning, on average, an additional 265 calories per day, because of the additional muscle mass. Meaning they could actually eat more everyday without gaining weight!

Want to really pack some muscle on? Try adding these three exercises to your fitness routine. All three are “compound exercises” meaning they work multiple muscles simultaneously.

The Squat: One of the toughest exercises you can do, the squat, as its name implies, involves squatting down to an almost sitting position, then pushing yourself back up. Squats can be performed with or without added weights. Simply stated, the squat packs muscle on your lower body, muscle that will be burning calories for you, even while you sleep.

The Deadlift: Another great lower body exercise that also hits your shoulders and arms. Using a barbell, you start in an almost kneeling position, keeping your spine straight. You grip the weight(s) about shoulder width apart, then slowly push up until you’re standing with the weight at about waist level. After a momentary pause, you slowly lower the weight back to the starting position.

The Bench Press: Here we work the upper body, especially the chest and shoulders. This exercise can be performed using either a barbell or dumb bells. You start by lying on a bench, grip the weights at about shoulder width, press up until just before your arms lock, then slowly lower the weight back to the starting position.

All three of these great exercises have multiple variations; beginners should start with very low weight and practice the exercise to get proper form. Better yet, invest in an hours worth of personal trainer time and have him/her get you started and help you develop an ongoing plan.

David Olsen is the founder of 40Something Fitness, the website that helps you defy middle-age. Visit us for more muscle and fitness articles today.

Synergy: the working together of two or more things, people,
or organizations, especially when the result is greater than
the sum of their individual effects or capabilities

Momentum toward your goals is generated when all components
of fitness are incorporated into your workout program.

” Heart-through cardiovascular workout

” Skeletal muscle-through strength training

” Joints-through flexibility exercises.

” Good Nutrition-through balanced sensible eating.

Some exercise is better than no exercise; however, if your
program is lopsided with one or two of the same activities,
you will not get the best results.

DRIVING THE CAR

Having synergy in your exercise program is like turning a
car as you are driving down the road. It’s much easier to
turn the wheel while the car is moving rather than when it
is sitting in your driveway. Momentum allows you to steer
the car, just as momentum allows you to continually progress
in your workout program.

ROLLING THE SNOWBALL

Another example of having synergy in your workout program
would be rolling a snowball. Once the momentum has started,
it keeps building and building. Keeping that in mind, it is
very easy to only do certain exercises that you like and
those that take less effort; however, because this will not
work, in the end you will end up having to workout harder
and longer.

In a Nut Shell:

It is really important to have all areas of fitness working
together and in the most effective way possible. When all
the parts are working the machine works better. Leaving out
parts of your exercise routine, just because you do not like
them, is asking for failure.

Greg Ryan is a high profile fitness expert and former employee of Kathy Smiths. Body building champion, public speaker and personal trainer to the stars. He is a best selling author of the Changing from the INSIDE OUT through real behavior change, smart eating and effective exercising. Start getting in better shape today!
For FREE MINI COURES click here http://www.resolutions.bz

The Summer is creeping away here in Calgary. On my ride in this morning the temperature was right at freezing so the nice easy schedule of riding in to work and home will be over sooner than I would hope. Now is the time of year that all of those outdoor activities that keep you in shape so easily are going to come to an end in the northern latitudes.

What will you do about it?

Most people have a bad habit of fluctuation exercise. In the Spring you get sore from exercising outside for the first time since the fall and your body hates you for it, but you endure it and workout through the Summer and in the Fall and Winter get almost no exercise again and have your weight float up a few pounds hoping that you can lose it again next Spring. I will be giving tips all Winter for staying in shape but this is a good chance to look at what you should start thinking about right now.

First prioritize your exercise schedule for the Winter. It may be tougher to work out but of course you can do it if you work out the days and times you will be working out. Most of all be realistic. The best times to workout are early morning before you get caught up with the issues of the day and after work if you have a stable work schedule. If you push dinner out a bit you may be able to either workout right after work before dinner or else get an hour in while watching one of the many great TV shows that eat up our Winter nights.

Next figure out what you want to do this Winter for exercise. A few years ago my family (actually my wife and I, the toddlers had no say in it) bought a good treadmill and exercise bike and then each Fall we go out and replace one of the items and lose a bit on the trade-in but at least have some great new and new to us equipment to keep us interested in the Winter.

Lastly make sure that you have a good mix of exercise. One or two pieces of fitness equipment may not be enough to keep you motivated is make sure you plan on skating, skiing or climbing stairs in an office building to supplement your exercise this Winter. If you can find local fitness events that you can take part in. There are a lot of different leagues in the Winter be they hockey or curling or badminton and volleyball.

One great tip for exercise equipment is to have a running log of your distance. This would be floors for a stair machine or actual miles on a treadmill, bike or elliptical trainer. Using a map it is fun to keep track of the distance that you have covered and you can even try to go city to city with goals in between over the course of the Winter.

Bill Nadraszky is a lifelong fitness nut. His fitness ramblings can be found at http://www.nadraszky.com/fitness and his fitness site is found at http://health-fitness.xptechsupport.com

Over the years, there have been countless numbers of people getting exercise with the use of weights and weight machines in an effort to increase strength and muscle size. They know that training with resistance is the only way to accomplish this goal.

All too often however, after a certain period of time, their progress seems to come to a halt. Suddenly they find that they can’t add any more weight to their exercises, even by 1 or 2 pounds without their repetitions going down.

Often when this plateau is reached, it is just assumed that they have reached their maximum ability in strength and from there on out they perpetually continue to do the same exercise routines using the same weights and the same amount of repetitions.

Well this plateau not only can be overcome, it can be shattered! The first step is to understand why this plateau occurs. When you exercise with resistance and progress by adding small amounts of weight each week to each exercise, at some point (usually between 3 to 6 weeks), you will reach a point of approaching overtraining.

At this point your muscles simply can not progress because they need a period of rest for full recovery. This is where intensity cycling comes in. Once that plateau is reached, you need to take one full week off and not exercise with weights at all. After your week off, reduce the weights used for each exercise, and keep the repetitions the same as you were using so you will not reach fatigue.

This workout should be done for around 2 weeks, then start progressing back to where you were when you hit your plateau. You should take about 1 to 2 weeks to get back to using the weights you were using for each exercise when you hit your plateau after the 2 weeks of light workouts.

If you take this 3 to 4 week cycle after your week off, the recovery time your muscles will have had will allow for you to progressively add more weight to each exercise than you were using before you hit your plateau.

Now keep in mind that this cycle will eventually come to another plateau, and you will once again have to take a week off, and then begin another 3 to 4 week recovery cycle. By using this method you can make good gains in your exercise routine that will really add up in the long run.

Now while this sounds like “periodization”, there is actually one difference with “intensity cycling”. Periodization is where you start with an exercise routine of light weights using high repetitions, then after 3 to 4 weeks you increase the weights used and reduce the amount of repetitions and even the rest periods between sets and the rest periods between exercise days. Essentially you continue to vary the weights, repetitions, routines, and rest periods every 3 to 4 weeks to prevent the muscles from adapting to one weight and repetition scheme.

With intensity cycling, whether you are on your all out cycle or your recovery cycle, you always stay with the same repetition schemes and also the same rest periods between sets and the same amount of rest days between exercise days. You also stay with the same type of routine throughout both cycles and the same routine for repeated cycles. Intensity cycling is excellent for muscle gains because if you exercise all out all the time, it will always end up in overtraining.