Tag: exercise

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Form Check and Workout Review – April 15, 2013

This is the workout performed in the video:

  • Bench Squat – 210 lbs. (5 sets, 5 reps)
  • Bench Press – 135 lbs. (5 sets, 5 reps)
  • Barbell Row – 130 lbs. (5 sets, 5 reps)

Form Check

Squats: Bench squats are new for me and I need to work on positioning. I don’t like my hip hinge in this video and I think the bench might be too close. I was especially disappointed in the very last rep of the last set because I dropped down onto the bench with all of my weight instead leaning back and slowly coming down.

Bench Press: I paid much closer attention to where I was lifting the bar this time, because they last time I did bench I caught myself raising the weight close to my head instead of chest.

Barbell Row: I also paid more attention to how far up I was pulling the weight. I tried to pull as close to my body as I could and hold the weight for a second or so to make sure it wasn’t all momentum.

If you have any thoughts on my form or workout, please share. I’m always open to learning more.

Additional Notes

I switched up my routine to do some bench squats instead regular squats for a week, possibly more. I just want to change things up a bit. I wish I had a shorter box to squat to, but the bench is all I have at the moment.

I had a much longer workout planned, but I wasn’t able to finish it because a large gash opened up on my hand right after my last set of barbell rows. I got the cut earlier in the day when a glass desk shattered in my hands while carrying it. I actually did one set of Incline DB press, but I got blood everywhere. I cut that part out of the video 😉

Below are the additional exercices that I had planned to do. I probably should have done some alternate exercises, now that I think about it. I could have done no-weight calf raises for high reps, leg raises on my Captain’s Chair, and crunches in place of the other ab exercises.

  • Incline DB Press
  • Dips
  • Calf Raises
  • Hanging Leg Raise
  • DB Ab Twist
  • Plank

I’m not sure yet if I’ll post all of my videos on my website, but I do post them all on my YouTube channel, if you wanna check ’em out there 😉

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Sedentary Lifestyle Dangerous for Cancer Patients


This is a guest post from David Haas

With the stress of cancer diagnosis and treatment, exercise routines are often reduced or forgotten altogether. Though widely acknowledged by fitness enthusiasts as a powerful way to prevent most types of cancer, many patients or their doctors do still not recognize the research that conclusively shows exercise to be an effective complimentary treatment. The leading cancer research organizations are attempting to change this, yet change is slow. Patients are often left to their own devices, when it comes to gaining the benefits of exercise, with a minimum amount of input from their doctor.

Getting Started with Benefits

A huge amount of research has been performed to confirm the many holistic benefits of working out during cancer treatment. Holistic treatments are always preferable to allopathic ones, because holistic forms help by improving the general health status. The cascading benefits of exercise begin with strengthening the circulatory system. This allows an increased delivery of oxygen to the cells, as well as a more even distribution of hormones and nutrients.

The benefits continue with a stronger metabolism and the increased production of growth hormone by the pituitary gland. Growth hormone stimulates IGF-1 production. This secondary hormone is found in every cell of the body and is responsible for cell division and the repair of genetic material. IGF-1 is further necessary for growth in the muscles and other skeletal tissues. It is no surprise that exercise has been found to relieve a wide range of symptoms seen in cancer patients, including fatigue, digestive upset, insomnia, rapid weight change, and emotional disturbance. Exercise has further been found to speed recovery following surgery for breast and colorectal cancer, and increase quality of life for lung cancer patients.

Avoiding Physical Inactivity

It turns out that a sedentary lifestyle is just as dangerous for cancer patients and survivors as it is for otherwise healthy individuals. The call from cancer experts to avoid physical inactivity is recognition of this fact. Every patient will benefit from using some form of exercise. Those with advanced brain or mesothelioma cancer may seem to be in a special class that should rest and avoid exercise, but researchers are challenging these preconceptions.

Patients in special circumstances may face limitations on the amount or type of exercise that can be safely undertaken, but they will gain benefits from physical activity. Physical therapists are often employed for these patients, those recovering from surgery, and others with limited mobility. Experts trained in cancer care can help in any case, but the benefits of their services are often not recognized by doctors or insurance companies.

Never Go Alone

It may seem like patients using exercise as a complimentary treatment are left to go at it alone, yet this should never be the case. No matter the doctor’s feelings on the topic, patients should always share their routines and experiences with medical personnel. A personal trainer, family, and other loved ones can also be strong resources. Finding support is a critical part of exercising through cancer.

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Exercise Can Make You Feel Full

You may have recently read one of my latest posts about how water can help you lose weight, with one theory being that it controls hunger by leaving you feeling full. Well as it turns out, a new study led by researchers at the University of Campinas in Brazil shows that exercise can do the same thing. The study shows that exercise restores the sensitivity of the neurons that help control satiety, which leads to a reduction in food intake and eventually weight loss.

It has been suggested by health experts that the neurons that control satiety in the brain send failed signals to the hypothalamus when a person consumes excessive amounts of fat. This results in uncontrollable food intake and obesity in more than 40 million people in the U.S. alone.

The subjects of the study, obese rodents, showed a decreased intake of food after exercise, due to signals of restored satiety in the neurons controlling their hunger. For a more scientific reason, the study showed that exercise increased IL-6 and IL-10 proteins levels in the brain, which increase sensitivity of the insulin and leptin hormones. These hormones control appetite.

This study shows just how important it is to include regular exercise into your daily life. Controlling both your satiety and burning calories is key to beating and/or preventing obesity.

Sources:
http://www.sciencedaily.com/releases/2010/08/100824171614.htm
http://www.plosbiology.org/article/info%3Adoi%2F10.1371%2Fjournal.pbio.1000465