It is impossible to improve flexibility without reducing power output. Deep squats will improve flexibility of the hips, particularly in external rotation and flexion but without reducing power or strength, they'll actually improve power and strength under most circumstances. Good mornings will improve hamstring flexibility and will improve strength. I'm curious where you get the idea that heart rate and oxygen uptake are important for power. Look at olympic weightlifters. They have the highest power output of all athletes, yet they hold their breath while performing the power phases of their movements (they usually breathe after the clean but before the jerk during the clean and jerk). Warmups need to be specific to the activity you're warming up for. Disclaimer: I coached a powerlifter who holds 2 national records and 6 records in the state of California.
Yuri Verkhoshansky is one of the most well respected and accomplished coaches in history. He invented plyometrics and has made numerous other major contributions to sport training, especially in track and field. He has said in numerous seminars (intended for people who train athletes) do not static stretch.
Look at the various support structures at a joint. You've got your muscles, tendons, and ligaments (and cartilage, bursa, fascia and more, but let's keep it simple). In a situation where a joint is moved unexpectedly your muscles try to tighten to prevent motion in undesired areas. The muscle transfers force via the tendons and fascia to stabilize the joint. If that is not sufficient, the ligaments will try to take up the slack. If the ligaments are not enough, then you may experience damage to the ligaments (sprain). Static stretching lowers the rate of force development of the associated muscles and thus you're more likely to use your passive structures for stability.
There are occasions when static stretching will make you move more efficiently. If an athlete has an overly tight rectus femoris that may cause inhibition of the gluteals and the hamstrings may compensate by being overactive in hip flexion and then you'll see a higher incidence of hamstring pulls. Is static stretching the best way to deal with that? that's a complete other topic.
I'm talking about the reduction in resting heart rate and the increased efficiency at rest. I doubt you care about any of that, but if you're trying to lose weight, burning fewer calories 23 hours a day is not going to do you any favors. Your average person is not going to push themselves to the point you've reached where they can ride for more than 10 hours a week. Even if they did, why bother when you can lose more fat in less time with interval and resistance training?
I'm not sure that training for hours a day 6 days a week is going to be the answer to your efficiency problem. Have you had your technique analyzed? What sort of periodization are you using, if any?
In the book, Facts and Fallacies of Fitness, Mel Siff cited an experiment where people who were permitted to swing the weights while doing curls were injured less than people who performed them strictly and got stronger. (The book is at home, I'm at work)
A good trainer won't put you on machines. They'll start you with body weight exercises and see how your form is. If you can't move correctly without resistance, you're not going to do well with added weight, be it from dumbbells, kettlebells, barbells, sand bags or machinse.
A good trainer will figure out what your needs are. An olympic style weightlifter isn't going to care if his biceps are lacking behind his triceps. A person with anterior pelvic tilt shouldn't be balancing quad and hamstring exercises (they should be prioritizing hamstring exercises). Your abs and lats are not antagonists. In general you should be thinking of balancing movements, not muscles anyway. Horizontal pulling and pushing
I have no certifications, but I did coach one of my ex girlfriends and she set 2 national records and 6 state records in powerlifting (USPF deadlift and bench press record for her weight class/age group) and have trained a few acrobats. I did not balance her biceps work and her triceps work. The biceps muscles perform only a minor stabilizing role in the bench press and a very minor role in the deadlift. For most people, the arm flexers don't need direct work.
Machines can be far more dangerous than free weights. There's an excerpt in Supertraining (considered by many to be the bible of soviet style sports training) where they list dangers of common machines. It goes on for pages. In general, machines lock you into movement patterns that may not be optimal for you biomechanically. They frequently start you in the worst biomechanical position, prevent you from getting a prestretch (myotactic reflex) and don't offer much or any carry over to sports.
Anyway, now for my advice. Find goals, I have not seen anyone do well in the gym who didn't have goals. The powerlifter had goals, I have goals, some of my acrobatic friends have goals. My family doesn't have goals, nor do my roommates, and they went to the gym a few times and gave it up. Your goals will dictate what sort of program you're doing. I can give some advice, but there's a limit to what I can tell you without seeing you.
As for the main question, what do I do? I do 3-4 hours of weight training, mostly powerlifting with a bit of overhead work to help with my acrobatics. I also swing dance 3 or more nights a week. I do very little direct flexibility work, yet an acrobatic coach remarked I had some of the best shoulder flexibility he's seen (so much for the bench press limiting shoulder flexibility!) and I can do rock bottom overhead squats. I attribute this to proper exercise selection, the snatch and the overhead squat demand a lot of mobility in the ankles, hips, and shoulders. In fact, a lot of trainers use the overhead squat (with a broomstick) to assess new clients. I do a bit of acrobatics and tumbling, though when I was doing that 2-3 hours a week I cut back on my time in the weight room.
For the record, I learned from videos, particularly the ones from Westside Barbell and from Elitefts.com . I now workout at a powerlifter friendly gym and they were surprised how good my form was. I have never had anyone check my form, I've never even video taped myself. I turn the squat racks away from the mirrors too!
You're in your ideal fat burning zone when you're watching tv on the couch. Caring about the fat burned during the exercise is about as smart as carrying about the amount of muscle built during a strength training session (hint: you're destroying the muscle). When you do aerobics, you're making yourself more efficient. Good, huh? Well, it's good if you want to run a marathon or something and you want to use less energy doing it. However, if you're trying to lose weight, you want to be less efficient. You want to burn more calories with less effort. You want to burn calories 24/7. Interval training and weight training can raise your metabolism for 20 hours or more. Long slow running doesn't raise your metabolism very long.
Kramer, Volek et al.
Influence of exercise training on physiological and performance changes with weight loss in men.
Overweight subjects were assigned to three groups: diet-only, diet plus aerobics, diet plus aerobics plus weights. The diet group lost 14.6 pounds of fat in 12 weeks. The aerobic group lost only one more pound (15.6 pounds) than the diet group (training was three times a week starting at 30 minutes and progressing to 50 minutes over the 12 weeks).
The weight training group lost 21.1 pounds of fat (44% and 35% more than diet and aerobic only groups respectively). Basically, the addition of aerobic training didn't result in any real world significant fat loss over dieting alone.
Thirty-six sessions of up to 50 minutes is a lot of work for one additional pound of fat loss. However, the addition of resistance training greatly accelerated fat loss results.
The second key "ingredient" in fat loss programming is high intensity interval training (HIIT). It burns more calories than steady state and elevates metabolism significantly more than other forms of cardio. The downside is that it flat-out sucks to do it!
The landmark study in interval training was from Tremblay:
Tremblay A, Simoneau JA, Bouchard C.
Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism. 1994 Jul;43(7):814-8
This study pitted 20 weeks of endurance training against 15 weeks of interval training:
Energy cost of endurance training = 28661 calories. Energy cost of interval training = 13614 calories (less than half)
The interval training group showed a nine times greater loss in subcutaneous fat than the endurance group (when corrected for energy cost).
If you can sniff some traffic for a successful login attempt you can learn how to defeat the port knocking system. With this system, if you sniff traffic you'll only be able to attempt to login for one minute before your information is obsolete. If I understand both correctly, that is...
The drugged athletes will still compete in the athlete's championship. This happens already with powerlifting. There are tested and open federations and people will compete at whatever one they like better regardless of drug use (I don't use drugs but compete in an untested federation, for example).
What if your body stops fidgeting due to exercise? You haven't violated any thermodynamics laws. What if your resting heart rate lowers? Congrats, you've started burning fewer calories at rest. Is it worse than not exercising? Probably not, but you might be affecting your daily caloric expenditure far less than you think.
I work out for an hour during my lunch breaks 3x a work week. I eat at my desk when I get back. Your workout doesn't even have to be an hour if you can't spare it. Do a few body weight squats (as a warmup), an upper body pushing exercise (pushups, dumbbell or barbell bench press or overhead press), an upper body pulling exercise (rows, pullups/chinups), and a lower body exercise (weighted squats, deadlifts, lunges, stepups, etc...) each for two sets and you could easily be done in 15-20 minutes. You could do this with dumbbells or barbells, or you could find body weight exercises or use sandbags or any number of different things.
what about a culture of slavery? What if one brutal being just forced another species or others from his species to do everything required to build a space craft or whatnot? I can see imagine that working well enough to leave the planet with enough time.
I use white electric tape on mine. The laptop still looks white, and I can still tell if the laptop is sleeping or not, but I can also sleep in the same room as the laptop.
The electronic body fat tests are very unreliable. I tried two over a short period of time, one measured me as 5.5% body fat, the other measured me as 17% body fat. I assume they're both wrong, but I haven't had a DEXA scan.
it's been a few years since I looked at IPC, but I believe you only get 2-3 instructions per clock if all your data is in the L1 cache and you're not branching very often. Every branch misprediction forces you to flush the pipeline, which is 20 stages on the Northwood Pentium 4. Hyperthreading helps somewhat in that you get to keep another thread going while you wait to fill the pipe again. Please correct me if I'm wrong.
I read that many people use sub accounts to circumvent the limit. Every subaccount can have 500 movies in its queue. However, eventually you'll hit the limits on subaccounts.
3%? Elite level bodybuilders have a hard time hitting 3% body fat and only maintain it for a week or so if they hit it at all. They do that on a very strict diet and exercise program. They gain weight back extremely rapidly when they start eating real food again. You're trying to say you were 3% body fat for years?
I don't care what happens during the course of an hour, I care about the total calories burned from the exercise. Look up EPOC or oxygen debt. They're both terms for the increase in energy expenditure from recovering from the exercise. When resistance training your metabolism can be increased for as long as 38 hours. http://en.wikipedia.org/wiki/Excess_post-exercise_ oxygen_consumption
Slashdot Mirror
It is impossible to improve flexibility without reducing power output. Deep squats will improve flexibility of the hips, particularly in external rotation and flexion but without reducing power or strength, they'll actually improve power and strength under most circumstances. Good mornings will improve hamstring flexibility and will improve strength. I'm curious where you get the idea that heart rate and oxygen uptake are important for power. Look at olympic weightlifters. They have the highest power output of all athletes, yet they hold their breath while performing the power phases of their movements (they usually breathe after the clean but before the jerk during the clean and jerk). Warmups need to be specific to the activity you're warming up for. Disclaimer: I coached a powerlifter who holds 2 national records and 6 records in the state of California.
Yuri Verkhoshansky is one of the most well respected and accomplished coaches in history. He invented plyometrics and has made numerous other major contributions to sport training, especially in track and field. He has said in numerous seminars (intended for people who train athletes) do not static stretch.
Look at the various support structures at a joint. You've got your muscles, tendons, and ligaments (and cartilage, bursa, fascia and more, but let's keep it simple). In a situation where a joint is moved unexpectedly your muscles try to tighten to prevent motion in undesired areas. The muscle transfers force via the tendons and fascia to stabilize the joint. If that is not sufficient, the ligaments will try to take up the slack. If the ligaments are not enough, then you may experience damage to the ligaments (sprain). Static stretching lowers the rate of force development of the associated muscles and thus you're more likely to use your passive structures for stability.
There are occasions when static stretching will make you move more efficiently. If an athlete has an overly tight rectus femoris that may cause inhibition of the gluteals and the hamstrings may compensate by being overactive in hip flexion and then you'll see a higher incidence of hamstring pulls. Is static stretching the best way to deal with that? that's a complete other topic.
Dweezil
What range do you compete at?
I'm talking about the reduction in resting heart rate and the increased efficiency at rest. I doubt you care about any of that, but if you're trying to lose weight, burning fewer calories 23 hours a day is not going to do you any favors. Your average person is not going to push themselves to the point you've reached where they can ride for more than 10 hours a week. Even if they did, why bother when you can lose more fat in less time with interval and resistance training?
I'm not sure that training for hours a day 6 days a week is going to be the answer to your efficiency problem. Have you had your technique analyzed? What sort of periodization are you using, if any?
In the book, Facts and Fallacies of Fitness, Mel Siff cited an experiment where people who were permitted to swing the weights while doing curls were injured less than people who performed them strictly and got stronger. (The book is at home, I'm at work)
A good trainer won't put you on machines. They'll start you with body weight exercises and see how your form is. If you can't move correctly without resistance, you're not going to do well with added weight, be it from dumbbells, kettlebells, barbells, sand bags or machinse.
A good trainer will figure out what your needs are. An olympic style weightlifter isn't going to care if his biceps are lacking behind his triceps. A person with anterior pelvic tilt shouldn't be balancing quad and hamstring exercises (they should be prioritizing hamstring exercises). Your abs and lats are not antagonists. In general you should be thinking of balancing movements, not muscles anyway. Horizontal pulling and pushing
I have no certifications, but I did coach one of my ex girlfriends and she set 2 national records and 6 state records in powerlifting (USPF deadlift and bench press record for her weight class/age group) and have trained a few acrobats. I did not balance her biceps work and her triceps work. The biceps muscles perform only a minor stabilizing role in the bench press and a very minor role in the deadlift. For most people, the arm flexers don't need direct work.
Machines can be far more dangerous than free weights. There's an excerpt in Supertraining (considered by many to be the bible of soviet style sports training) where they list dangers of common machines. It goes on for pages. In general, machines lock you into movement patterns that may not be optimal for you biomechanically. They frequently start you in the worst biomechanical position, prevent you from getting a prestretch (myotactic reflex) and don't offer much or any carry over to sports.
Anyway, now for my advice. Find goals, I have not seen anyone do well in the gym who didn't have goals. The powerlifter had goals, I have goals, some of my acrobatic friends have goals. My family doesn't have goals, nor do my roommates, and they went to the gym a few times and gave it up. Your goals will dictate what sort of program you're doing. I can give some advice, but there's a limit to what I can tell you without seeing you.
As for the main question, what do I do? I do 3-4 hours of weight training, mostly powerlifting with a bit of overhead work to help with my acrobatics. I also swing dance 3 or more nights a week. I do very little direct flexibility work, yet an acrobatic coach remarked I had some of the best shoulder flexibility he's seen (so much for the bench press limiting shoulder flexibility!) and I can do rock bottom overhead squats. I attribute this to proper exercise selection, the snatch and the overhead squat demand a lot of mobility in the ankles, hips, and shoulders. In fact, a lot of trainers use the overhead squat (with a broomstick) to assess new clients. I do a bit of acrobatics and tumbling, though when I was doing that 2-3 hours a week I cut back on my time in the weight room.
For the record, I learned from videos, particularly the ones from Westside Barbell and from Elitefts.com . I now workout at a powerlifter friendly gym and they were surprised how good my form was. I have never had anyone check my form, I've never even video taped myself. I turn the squat racks away from the mirrors too!
You're in your ideal fat burning zone when you're watching tv on the couch. Caring about the fat burned during the exercise is about as smart as carrying about the amount of muscle built during a strength training session (hint: you're destroying the muscle). When you do aerobics, you're making yourself more efficient. Good, huh? Well, it's good if you want to run a marathon or something and you want to use less energy doing it. However, if you're trying to lose weight, you want to be less efficient. You want to burn more calories with less effort. You want to burn calories 24/7. Interval training and weight training can raise your metabolism for 20 hours or more. Long slow running doesn't raise your metabolism very long.
Kramer, Volek et al.
Influence of exercise training on physiological and performance changes with weight loss in men.
Med. Sci. Sports Exerc., Vol. 31, No. 9, pp. 1320-1329, 1999.
Overweight subjects were assigned to three groups: diet-only, diet plus aerobics, diet plus aerobics plus weights. The diet group lost 14.6 pounds of fat in 12 weeks. The aerobic group lost only one more pound (15.6 pounds) than the diet group (training was three times a week starting at 30 minutes and progressing to 50 minutes over the 12 weeks).
The weight training group lost 21.1 pounds of fat (44% and 35% more than diet and aerobic only groups respectively). Basically, the addition of aerobic training didn't result in any real world significant fat loss over dieting alone.
Thirty-six sessions of up to 50 minutes is a lot of work for one additional pound of fat loss. However, the addition of resistance training greatly accelerated fat loss results.
The second key "ingredient" in fat loss programming is high intensity interval training (HIIT). It burns more calories than steady state and elevates metabolism significantly more than other forms of cardio. The downside is that it flat-out sucks to do it!
The landmark study in interval training was from Tremblay:
Tremblay A, Simoneau JA, Bouchard C.
Impact of exercise intensity on body fatness and skeletal muscle metabolism.
Metabolism. 1994 Jul;43(7):814-8
This study pitted 20 weeks of endurance training against 15 weeks of interval training:
Energy cost of endurance training = 28661 calories.
Energy cost of interval training = 13614 calories (less than half)
The interval training group showed a nine times greater loss in subcutaneous fat than the endurance group (when corrected for energy cost).
References grabbed from: http://www.alwyncosgrove.com/hierarchy-of-fat-loss.html
jogging doesn't look so great any more does it?
run gucharmap from a terminal or from a run program window (alt-f2 in many window managers)
ReactOS is new?! According to Wikipedia, it started in February 1998!
have you tried mutt?
> "All it requires is a screwdriver"...which you're not allowed to take on planes
You can't take an extra battery on planes either!
If you can sniff some traffic for a successful login attempt you can learn how to defeat the port knocking system. With this system, if you sniff traffic you'll only be able to attempt to login for one minute before your information is obsolete. If I understand both correctly, that is...
The drugged athletes will still compete in the athlete's championship. This happens already with powerlifting. There are tested and open federations and people will compete at whatever one they like better regardless of drug use (I don't use drugs but compete in an untested federation, for example).
What if your body stops fidgeting due to exercise? You haven't violated any thermodynamics laws. What if your resting heart rate lowers? Congrats, you've started burning fewer calories at rest. Is it worse than not exercising? Probably not, but you might be affecting your daily caloric expenditure far less than you think.
I work out for an hour during my lunch breaks 3x a work week. I eat at my desk when I get back. Your workout doesn't even have to be an hour if you can't spare it. Do a few body weight squats (as a warmup), an upper body pushing exercise (pushups, dumbbell or barbell bench press or overhead press), an upper body pulling exercise (rows, pullups/chinups), and a lower body exercise (weighted squats, deadlifts, lunges, stepups, etc...) each for two sets and you could easily be done in 15-20 minutes. You could do this with dumbbells or barbells, or you could find body weight exercises or use sandbags or any number of different things.
what about a culture of slavery? What if one brutal being just forced another species or others from his species to do everything required to build a space craft or whatnot? I can see imagine that working well enough to leave the planet with enough time.
I use white electric tape on mine. The laptop still looks white, and I can still tell if the laptop is sleeping or not, but I can also sleep in the same room as the laptop.
The electronic body fat tests are very unreliable. I tried two over a short period of time, one measured me as 5.5% body fat, the other measured me as 17% body fat. I assume they're both wrong, but I haven't had a DEXA scan.
it's been a few years since I looked at IPC, but I believe you only get 2-3 instructions per clock if all your data is in the L1 cache and you're not branching very often. Every branch misprediction forces you to flush the pipeline, which is 20 stages on the Northwood Pentium 4. Hyperthreading helps somewhat in that you get to keep another thread going while you wait to fill the pipe again. Please correct me if I'm wrong.
Oh, I knew what a hoagie was, I thought there was some sort of hoagie price fixing scam or something.
> "identity0 Hoagies" ((if you aren't from the SE PA region, google it)
I tried googling it, and I couldn't seem to figure out what I was supposed to be looking for. Can you point me in the right direction?
I read that many people use sub accounts to circumvent the limit. Every subaccount can have 500 movies in its queue. However, eventually you'll hit the limits on subaccounts.
3%? Elite level bodybuilders have a hard time hitting 3% body fat and only maintain it for a week or so if they hit it at all. They do that on a very strict diet and exercise program. They gain weight back extremely rapidly when they start eating real food again. You're trying to say you were 3% body fat for years?
I don't care if a movie is 1/4 as good at 1/20 the price because I still have to pay $9 to see it in the theaters no matter what.
I don't care what happens during the course of an hour, I care about the total calories burned from the exercise. Look up EPOC or oxygen debt. They're both terms for the increase in energy expenditure from recovering from the exercise. When resistance training your metabolism can be increased for as long as 38 hours._ oxygen_consumption
http://en.wikipedia.org/wiki/Excess_post-exercise