DID YOU KNOW

The human body has 206 bones.

A tendon is a strong band of fibrous tissue that connects muscle to bone.

A ligament is fibrous connective tissue that connects bone to bone, or bone to cartilage.

The word aerobic means with oxygen.  Aerobic exercise requires oxygen from the blood to fuel the energy producing mechanisms of muscle fibers.

Collagen is the most abundant type of protein in the body.

Skin is our largest organ.

This is my last post. Thanks for reading the information.  I hope you have enjoyed it and learned something new.

BLOOD ANATOMY

Blood has four main constituents:  plasma, erythrocytes, leukocytes, and platelets.

Plasma is the fluid portion of blood.  It is composed of numerous chemicals including sugars, minerals, and proteins (albumin, globulin, and fibrinogen).

Erythrocytes are red blood cells.  They contain hemoglobin and carry oxygen to all the tissues of the body.

Leukocytes are white blood cells.  They combat infections.

Platelets are important in blood clotting.

THE LUNGS

This is where the air you breathe is processed and the oxygen is removed and transferred to the blood stream for distribution throughout your body. 

Oxygen is the cream of the air you breathe.  When air comes into your lungs, the oxygen is extracted from it, "bottled" in red blood cells (hemoglobin) and then sent off on the blood stream assembly line for distribution.  When they reach the tissue, the "bottles" exchange oxygen for waste products (carbon dioxide and water) and then carry these wastes back to the lungs where they are flushed out when you exhale.  The bottles are then ready to pick up more oxygen and start the process all over again.

AIR

The air we breathe is approximately 21% oxygen and 78% nitrogen, with negligible traces of other gasses.  This ratio does not vary.  What does vary, however, is the amount of air your lungs are able to process.  If your lungs cannot process enough air, they can't extract enough oxygen to produce energy for your body.

MID DAY SLOWDOWN

Many of us start to feel sluggish mid day.  When this happens, stand up and take a few deep breadths.  Then jog in place for 2 or 3 minutes.  This will get the oxygen flowing through your body and you should feel rejuvenated.

PROTEIN

Proteins are the building blocks that grow and repair your body.  Proteins are needed for muscle, hair, skin, and internal organs.  Proteins are made up of chains of amino acids.  For each protein, there are specific amino acids in a specific amount, and they are joined in a unique order.  There are 22 amino acids.  Eight of these are called the essential amino acids because they cannot be made by the body and must be provided by the diet. 

Protein foods are classified as complete or incomplete.  Complete proteins come from animal sources such as chicken, fish, and dairy.  They contain all the essential amino acids that help build your muscle and body tissue.  Incomplete proteins are found in plant foods such as grains, seeds, nuts, and vegetables.   We can compensate for the amino acid deficiencies in an incomplete protein by combining it with another protein.  Proteins with opposite strengths and weaknesses complement each other. 

It is important to eat enough protein each day so your body will have the necessary components  to repair and build muscle and body tissue.

ISOMETRICS

Isometric exercise is a type of strength training where the muscle length cannot change during the contraction.  This is called a static contraction.   Examples:  pushing on a wall.  Pulling on both ends of the same towel at the same time.   Holding a weight in one position without any movement. 

Isometric exercises increase strength at the specific joint angle of  the exercise performed.    In contrast to this, dynamic exercises increase strength through the full range of motion, (push ups, curls, etc.)

Both  isometric and dynamic exercises are good for increasing strength.

PHYSICAL ACTIVITY

Recent research tells us that the average American spends about 15 minutes per day doing physical activity that would equate to aerobic exercise.   

This is not enough.  Aim for at least 30 continuous minutes of aerobic activity per day.  This can be running, walking, swimming, hiking, playing volley ball, tennis, etc.

SIMPLE VS. COMPLEX CARBOHYDRATES

Simple carbohydrates or sugars (sucrose, lactose, dextrose and other "oses") are not necessary for good health.  Foods high in sugars tend to be high in calories and low in other nutrients.   Some of these foods would include candy, soda, and bakery sweets.

Complex carbohydrates such as grains, legumes, vegetables, and fruits are good sources of essential nutrients.  They provide the body with easily digestible fuel for energy.  They are high in dietary fiber which fills you up thereby decreasing the tendency to overeat.

All carbohydrates supply 4 calories per gram.

HAMSTRINGS

The reason hamstrings are considered part of the core muscles is because they aid the movement of our torsos backwards.  The tighter your hamstrings are, the bigger negative influence on your core strength.  It is very important to exercise and stretch your hamstrings.  The chair bridge will work your hamstrings along with your gluteus maximus.  Squats, lunges,  back leg lifts, and bent leg dead lifts are also great exercises to strengthen and stretch your hamstrings.

GLUTEUS MAXIMUS, MEDIUS, AND MINIMUS

Your gluteus maximus play a major role in moving your legs during running, walking, jumping, squatting, etc.  It is responsible for hip extension, lifting your leg behind you and rotating your thigh bone outward.

Your gluteus medius and minimus are smaller than the maximus.  Their main job is to move your leg out to the side and leg rotation.

There are many exercises to work your gluteus muscles - squats,  lunges, back leg lift, bent leg dead lift, chair bridge.

Chair bridge -  Lie on your back with your lower legs on a chair.  Contract your abdominal muscles and lift your bum off the floor by tightening  your gluteus muscles.   Hold for 5 seconds then lower to start position. Do 15 - 20 reps 3 times a week.
Photo below.

ILIOPSOAS

These are commonly known as your hip flexor muscles.  They are located at the top front of your legs and help to raise your leg upwards.  They are activated every time you bend at the hips.  They join in the top of the thigh and travel through your pelvis and onto your lower spine.  These muscles are usually short because of the amount of sitting that we do, therefore,  they can be a cause of lower back pain.

The psoas muscles and the abdominal muscles are opposing pairs (agonist and antagonist) as well as synergists (mutual helpers).  Closely coordinated interaction between the two is healthy.  Poor coordination between the two can create problems.
Therefore, it is very important to keep muscle groups strong. 

A great way to work your iliopsoas muscles is in the pool.  
Try running from one side to other side of the pool.  This is a great exercise.  Do as many reps as you can.
 Use a flotation device and bicycle your legs below you.
 Stand in the pool.  Lift one leg out in front of you without bending your knee.
 Do lunges. 
Jump from leg to leg while lifting your knee as high as possible.
 Basically, any hip flexion will strengthen your iliopsoas.

ERECTOR SPINAE

These are very small muscles that run up both sides of your spine from your hip to your neck  They branch off to attach at the ribs and spine.   These muscles tend to be very tight and weak outside of their normal range.   Their main job is to keep you upright.  They also help with twisting and bending of your trunk.

 Most gyms will have a back extension bench that will work the erector spinae.

At home you can perform the Cobra:  Lie facedown with legs extended, toes pointed, hands flat and palms down, elbows bent and wrists in line with shoulders.  Rest forehead on the floor and pull your belly in.  Roll your shoulders back engaging your back muscles.  Inhale and press palms against the floor and lift your upper body arching your back.  Hold for 5 seconds and slowly return to start position.  Do 10 to 15 reps.  Photo below.

RECTUS ABDOMINUS

This is the 6-pack.  It sits on top of the other stomach muscles and down the center from the rib cage to the pubis bone.  Its main job is to keep the pelvis in line which in turn protects the spine. 

It is not possible for everyone to achieve the 6-pack look.  Thanks to your genes, your body may be predisposed to storing fat in your abdominal area.  Underneath that fat layer you may have perfectly defined  abs.

 By targeting your abdominals with a combination of different exercises, you will get the best results.  All of your abdominal exercises will work the rectus abdominus.

OBLIQUES

These muscles are positioned slightly to the sides of our waists and link all the way up to the rib cage.   There are 4 oblique muscles (2 each side) consisting of internal obliques and external obliques.  These muscles assist your body with movements involving twisting and tilting at the waist. 

Try the Bicycle exercise:  explanation and photos below.

  The bicycle - lie on your back.  Bend and lift your knees so you have a 90 degree angle at your hips and knees.   Place your hands behind your head with elbows out to the sides.  Contract your abs.  Bring your right knee in toward your chest while straightening your left leg. Simultaneously lift  your shoulders off the floor and twist your upper body to bring your left shoulder toward your right knee.  Keep your shoulders off the floor and switch your leg and turn your upper body to the other side.  Exhale each time you change sides. Cycle your legs and upper body in a controlled movement.  Using momentum to go back and forth will not produce good results.  Do not allow your hips to rock back and forth as this motion will prevent your abs from working to stabilize you.  Photo below.

TRANSVERSE ABDOMINAL MUSCLE

The transverse abdominal is the stabilizing muscle that acts like a belt along with other abdominal muscles to provide core strength.  These stabilizer muscles give you the strength for smooth and powerful movement.  Keeping them in great shape will help to provide a tighter, slimmer waistline.  They also help to achieve the washboard stomach or 6-pack.  It is important not to overlook these muscles when doing your ab workout.

 Start working your transverse abdominal muscles with these exercises.

1.   While standing, focus on drawing in the area beneath your navel while you are inhaling  and keep the contraction tight as you  slowly exhale.  Now relax. Wait 5 seconds and repeat.  Start out with 10 repetitions and slowly increase to 20 reps 3 times a week.

2.   Pelvic tilts.  Lie on your back on the floor or a mat to support your spine.  Bend your knees to about 90 degrees while keeping your feet flat on the floor. Relax your arms to your sides.  Now raise only your pelvis - keeping your lower back on the floor.  Hold this position for 3 seconds and lower to your start position.  This is a very slight movement.  It is important to maintain control throughout the movement.  Do 15 reps 3 times a week.

Remember, don't try to rush the transverse abdominal exercises.  Slow, controlled movements are all that is necessary for them to be effective.  Proper form will help you to achieve better results with all of your exercises.

WHAT ARE YOUR CORE MUSCLES

The term "core muscles" is widely used, but many times not completely understood.  The "core muscles" make a strong connection between your upper body and lower body.  They make your body more resilient to the external forces that are applied to your body every day.  I will discuss these muscles in detail in the next few days.

The "core muscles" are stomach including transverse abdominals, obliques, and rectus abdominus.  The erector spinae in your back.  The ilio-psoas (also know as your hip flexors).  The gluteus maximus, gluteus medius, gluteus minimus  which are your butt muscles.  And to a small degree, your hamstrings can also be considered core muscles.

PLANK EXERCISE

The plank exercise helps to improve your core strength and stability.  This exercise strengthens your abdominal, back and hip muscles.  Start by laying on your stomach on the floor or a mat.   Position your arms so your elbows are under your shoulders and your forearms are flat on the floor.  Now push yourself up on your elbows and toes.
SEE  PHOTO  BELOW
 Keep your body in a straight line from your ears to your toes.  Don't allow any sagging and don't push your butt up.  Breathe evenly and hold this position for 10 seconds to start.  Gradually increase your hold time to 30, 40, or even 60 seconds.  This exercise engages many of your smaller muscles and you may feel them firing as you hold this position. 

If you have any back problems, this exercise may be too difficult for you.  If you feel any pain, stop immediately. 

SOMETHING TO THINK ABOUT

The elderly usually don't have regrets about what they did throughout their life, but rather for things they did not do.

CALCULATE YOUR BASAL METABOLIC RATE (BMR)

Your BMR is the number of calories that you would burn over a 24 hour period while lying down, but not sleeping.  Your actual metabolic rate is estimated by adding the caloric cost of all the activities you engage in throughout the day to your baseline BMR.  This number will be different every day according to the activities you do.  Below is a link to calculate your at rest  BMR.

http://www.bmi-calculator.net/bmr-calculator/

Put in the requested information and hit calculate.  Your baseline BMR will come up in a green bar above where you typed in your information.

DIETS

There have been numerous diet fads introduced into our society.  Some have been helpful and some not so.  Scientific studies still show us that the best and healthiest diet is the combination of exercise and moderate caloric restriction.

By losing 1/2 pound per week, you will lose 26 pounds per year.  I am sure it took you more than a year to gain that 26 pounds, so be patient to lose it.  Weight lost slowly is weight that you are more likely to keep off.

It takes your body approximately 2 weeks to adjust to a new diet.  Sometimes you think you should be losing weight and the scale won't move.  Be patient, and stick with your new eating plan.  Soon you will see the scale go down.

METABOLISM

Your metabolism is your basal metabolic rate (BMR).   Metabolism refers to the chemical processes in your body that build and destroy tissue.  It is estimated that a person's BMR drops about 2% per decade starting at age 20.  One way to slow this process is to add muscle to your body.  Muscle is active tissue requiring nourishment.  Fat is passive tissue that just sits there acting as a storage form of body energy.  Staying active will keep your metabolism fired up and using more calories.