Donkey God

Welcome to article number five in our 5-part series
“Bodybuilding Sins That Cause Back Pain and Missed Workouts”. In
this article we are going to cover some basic, yet powerful
training principles that are often overlooked and are
responsible for nearly all bodybuilding injuries… If you missed
any of the previous articles, you can view them using the links
below. Here’s a breakdown of the articles to look for: 1.
Article #1 - Choosing The WRONG Exercises 2. Article #2 -
Training Variations for Pain Relief and Maximum Results 3.
Article #3 - Targeted Stretching 4. Article #4 - Targeted
Exercises 5. Article #5 - Rest, Recovery, and Injury Prevention
Article #5 - Rest, Recovery and Injury Prevention Many of the
injuries that bodybuilders suffer from could be easily prevented
just by allowing the body enough time to rest… While most
bodybuilders dread hearing the word “rest”, many fail to realize
that there is far more to rest than just avoiding overtraining.
When you perform a tough workout you not only stress that muscle
or muscle group, you also place stress on the cardiovascular,
neuromuscular and components of the immune system… For example,
many bodybuilders will train their chest 2-3 times a week and
spend an hour or more performing dozens of exercises just for
the pecs… While this may sound ok to some, when you add in the
stress of other workouts it can quickly add up to too much
stress in one or more ways. I hear bodybuilders all the time say
“I let my body rest by splitting up my workouts” and “I worked
chest yesterday so today I’ll train my back”… that’s NOT rest!
When you train your back, your chest still gets worked, stressed
and it also slows down your bodies ability to recover from
stress and repair damage from previous workouts… So don’t kid
yourself and think that you can train this way over the long
term… it may take years or just a few weeks, but sooner or later
your body will break down! Let me give you a real life example
from my experience… I, like nearly every single bodybuilder out
there, created muscle imbalance unknowingly by following the
workouts recommended in all the books, magazines, etc… I trained
4,5 and sometimes even 6 days a week and thought that I was
resting enough by splitting my workouts… to make a long story
short, after just a few years I had tendonitis in both triceps
because I worked chest, tri’s and shoulder too often, too
intensely and didn’t balance out my training… I also had lower
and middle back pain, knee problems and IT band tendonitis
because my lower body workouts weren’t balanced… I spent too
much time doing heavy squatting, too often and neglected
important muscles… These injuries stayed with me for months,
years and I still can have an occasional flare up if I don’t
stay consistent with a balanced training program. I was able to
create all this damage by the age of 22… I am now 28 and will
have to spend the rest of my life trying to prevent these old
injuries from coming back and causing more pain and problems…
Don’t do what I did! And if you already have, you better act
fast and take a serious look at your training and your goals
because if you don’t, you will spend the rest of your life in
pain and frustrated by all the injuries, big and small. So
here’s my… 5-Step Formula for Quickly Eliminating and Preventing
Aches, Pains and Injuries Step 1. Rest and Recovery The first
thing you need to do is REST! And no, I don’t mean take a day or
two off… I mean no workouts for at least a week or more… you
need to give your body a chance to reduce the inflammation
before you can begin work on eliminating or correcting the cause
of the problem. You may also want to use things like a heating
pad, hot tub or massage to help reduce the inflammation and
speed up the healing and recovery… Step 2. Identify Muscle
Imbalances The next thing you need to do is find out which
muscle imbalances have created your injury or are causing your
pain and work towards correcting them… you can do this quickly
and easily by performing physical assessments in which you are
looking for strength and flexibility imbalances in all opposing
muscle groups. You can do these assessments yourself and they
are covered in our Lose the Back Pain Video
http://www.losethebackpain.com Step 3. Increase Flexibility in
Tight Muscles with Targeted Stretching In order to correct a
muscle imbalance, you need to increase the flexibility and range
of motion in the muscles that are too tight and causing a
problem. As we discussed in the previous articles, you have got
to know what muscles NEED to be stretched before you start
stretching. General stretching may or may not help… it may even
make things worse! You have got to target the right areas and
the only way to ensure that you are, is to do assessments and
find out. Step 4. Strengthen Weak Muscles with Targeted Strength
Exercises The other major step in correcting muscle imbalances
is to strength the weak muscles that are being overpowered by
the strong and tight opposing muscle(s). The same is also true
for strengthening… you have to make sure that you choose the
right exercises and the only way to know for sure is thru
assessments… don’t use guesswork when choosing exercises! Step
5. Monitor and Modify Your Program The key to long term pain
relief and injury prevention is to consistently monitor your
progress and adjust your program… for example, as you work on
correcting and preventing muscle imbalances the strength and
flexibility of your muscles will change and therefore, you must
then re-assess and change your program and workouts accordingly.
You will typically see changes in your strength, flexibility and
bio-mechanics in as little as 2-4 weeks so I recommend that you
re-assess yourself at least every 4-6 weeks. So there you have
it… 5 simple steps that you can take right now to work on
eliminating any pain or injuries you currently have AND make
sure you never create any new ones to deal with in the future.
Following these steps will not only help you eliminate aches,
pains and injuries and it will also allow you to train more
intensely and productively to get you the results you want. Hope
you enjoyed and benefited from this article series and we look
forward to hearing of your success.

Copyright 2005 William Mackie

The Art of Multifunctional Training People often complain about
how they just do not have enough time to spend working out in a
gym. It seems every year the lives of many Americans become more
hectic and they have less time to devote to bettering their
health. As a certified personal trainer I often hear people
stating that they just have to spend too much time working out
to get the results they desire. They tell me how they have to
rush to the gym before or after working out, in some cases
change into workout clothes or work clothes, then they have to
workout, shower and then rush to work or home to tend to their
families. Working out can defiantly be a time consuming process.

However it does not have to be. When a prospective client
approaches me and asks how I can help them get a great workout
with results, but without the time commitment; I just smile and
introduce them to Multifunctional Training. Multifunctional
Training, which also consists of many core training components,
is the concept of working multiple muscle groups in a single
exercise. Multifunctional Training is a great way to work
multiple groups, which allows for a shorter workout time,
because time is no longer spent working one muscle group at a
time. While, single muscle isolation is great for body builders
or those who are trying to build or shape a particular muscle
most people do not need to spend time isolating a muscle with
multiple exercises. With Multifunctional Training you can hit
multiple muscle groups in a just a few exercises.

Multifunctional Training is also a great way to build balance
and coordination, an especially important aspect of training for
athletes. Athletes can gain explosiveness using multifunctional
training, increasing the weight as they become more comfortable.
Many multifunctional exercises replicate the movements used in a
game by many sports. Equipment such as the bosu, stability ball,
balance bar, dumbbells, and medicine balls can all be used
during multifunctional training. Because a person is performing
exercises that target more than one muscle, the core area
(abdominal and lower back muscles) are often engaged as well,
during multifunctional training. If a person adds an unstable
surface such as a bosu, stability ball or foam roller,
stabilizer muscles are also engaged which replicates performance
in sports by athletes.

An example of a multifunctional workout would be dumbbell flies
performed on a stability ball with a crunch motion. In this
exercise the chest and deltoid muscles are engaged with the
dumbbell flies, as well as the abdominal muscles when performing
the crunch. Another example is a squat with an over head press
using a medicine ball or dumbbells. Holding the chosen weight
close to the chest a squat is performed, then at the top of the
motion and overhead is done using the selected weight. This
exercise will work all the major leg muscles, the core, as well
as the anterior deltoids.

With Multifunctional Training a strength training workout time
of normally one to one and a half hour can be reduced to about
forty five to thirty minutes. If you wish to learn how to
transform your workout into a more effective fat burning and
muscle training process with out the time consumption, let a
professional help design you a program you can do on your own.

Yoga is all in rage lately. Everyday, a number of people decide
to engage in Yoga for the conveniences it brings, from the
physical aspect down to the spiritual and mental health.

Various forms of Yoga correspond to different people of
different walks of like, ages and lifestyles. Yoga is open to
all who can accommodate it. And one can perform or do Yoga as
often as he wishes without restriction. The effects and benefits
are seen as time goes by and it is not surprising that many
people are inclined to it.

Yoga includes equipments, clothes, accessories as well as
facilities to initiate learning. So how are you going to get up
and choose what you wear on Yoga activities?

Yoga clothes should always be inclined to giving the best
comfort. Although there is no particular Yoga clothe or apparel
that you are supposed to wear during or when performing Yoga, it
is necessary that you are comfortable with what you wear.

However, there are some considerations when choosing your Yoga
clothes.

First and foremost is comfort.

Since you are going to perform different positions or Yoga
postures, you must wear clothing that will not restrict you from
moving freely in any manner. Your clothes should offer ease of
movement and must be attuned to letting your different body
parts to twist and stretch in various ways and postures.

It is advisable to choose a clothing which is made from pure
organic cotton because this will provide maximum comfort. With
this kind of material, the body is allowed to breathe as it
should be. In addition, the clothing you choose must be sweat
absorbent so that you will not feel sticky and moist when you
sweat during the activity.

Although there are far more attractive and appealing designs of
yoga clothing that you can choose from, always keep in mind to
consider the clothing that fits you right and that fits your
body frame.

Next consideration is the expenses.

To continue reading this article go now to http://www.yogaexercisesportal.com/How-Yoga-Ap
parel-Is-Becoming-Fashion.html

In the market for a treadmill? Finding that they are a little more expensive than you thought, at least to get the ones with
the features you want? Used treadmills may well be what you need. Used treadmills are big business, and growing fast.

First, I hear you ask, why should I buy a treadmill at all, let alone a used treadmill?

Treadmills are the most popular of all the fitness equipment in use in the US today. The National Sporting Goods Association
estimates that treadmill sales last year topped $750 million. That’s big business. It is estimated that around 8% to 9% of
the population own a treadmill. You do the math, but to me that’s around 20 million people. That’s a lot of treadmills that
have been bought, and a lot of treadmills which may soon become used treadmills for sale.

Why is exercising on a treadmill so popular? A couple of reasons. The first is that exercising on a treadmill is done
indoors. No rain, hail or snow to contend with. No muggers. No-one to poke fun at your running shoes that aren’t quite the
latest fashion, or that tummy that you are trying so hard to get rid of. Treadmills mean that you can do your exercise
anonymously.

Single mum? Pregnant? No matter. Do your exercise while the kids watch tv. No need to find a baby sitter each day so you can
go for a run. How about being able to cook the dinner while you do a little treadmill walking. It can all be combined.

And treadmills offer a whole world of workouts. Gone are the days when you just walked, or ran. Now you can select from any
one of a host of different workouts. Simulate all sorts of outdoor conditions such as undulating hills, varying workout
speeds and more. You can have an interactive workout by connecting to various programs on the internet which track your
performance, devise training regimes for you, and more. Or even interact with a personal trainer from the comfort of your own
home.

But that isn’t unique only to treadmills, there are other indoor exercisers, such as stationary bicycles. And it certainly is
true that stationary bicycles are popular too. However treadmills offer the best workout for your buck.

But according to a study done by the Medical College of Wisconsin and the VA Medical Center in Milwaukee a treadmill burns
more calories than a similar workout on a stair machine, a stationary bike or a rowing machine over the same time.

Surprisingly it also burns more calories than a cross country skiing machine. As cross country skiing is often touted as the
ideal workout this says heaps about a treadmill workout.

Convinced? Now it’s time to consider the next question, how much do treadmills cost? Unfortunately they aren’t cheap and, as
with everything, you get what you pay for. Whilst you can buy a new treadmill for around $500, it will be the most basic one
on the market, lacking most of the features of the best ones. And of course those are the features you want. And then you’re
talking big bucks, thousands.

That’s where used treadmills come in. Used treadmills are readily available at a price that is much more likeable than the
price of a new one. But, don’t you take a risk when you buy a used treadmill?

Ordinary used treadmills for sale, yes. You don’t know how they’ve been treated. But there is a better way than ordinary used treadmills. Enter re-manufactured treadmills, often called refurbished treadmills.

Re-manufactured or refurbished treadmills are used treadmills which are taken in by a treadmill manufacturer and
reconditioned. A new motor, a new belt, a complete physical. These remanufactured treadmills are the perfect alternative to a
used treadmill. They have been lovingly restored to an as new condition, but sell at around half the price of the same model
new.

And they come with a guarantee, or should. If they don’t then don’t buy them.

So if you are in the market for used treadmills because new ones are too pricey for you, then consider re-manufactured or
refurbished treadmills. You may be able to find used treadmills for sale at better prices, however you have no idea what you
are buying. Buy a used treadmill that has had too hard a life and you may find yourself paying for a new motor in a months
time, and that cheap used treadmill isn’t looking so cheap any more.

So if you are looking for used treadmills, do yourself a favour. Look at re-menufactured treadmills first. You’ll be glad you
did!

Find out more about Re-manufactured Treadmills as well as Cheap
Treadmills and treadmill maintenance at Peters website, Terrific Treadmills
© 2005 Peter Clark.

Body With Soul Inc
January, 2006
Louise Forscher

8601 International Ave #273
Canoga Park,Ca 91304
Phone:
818 775 9548
Cell: 818 599 0901

LouiseForscher@sbcglobal.net Website:
pilates-exercise-and-equipment.com

Issue 2

Well hello!!

I trust your New Year is starting off well and the New Year’s
resolutions are entering into “I’m here to stay” mode.

This time of year is busy for exercise - lots of New Year’s
resolutions get going and some carry on.

Here’s the hot Body Basic for the New Year.

Neutral Pelvis.

What the heck is that?

Well the pelvis is the bony wide structure at the bottom of your
back, commonly and mistakenly called the hips.

It is the weight bearing center of the body supporting the trunk
and head above it and providing a connection for the legs below.

It has an important supporting function and its muscles need to
be in good order and strong. However, the pelvis can move, tilt
forward and back, side to side and rotate. It must move for the
walking movement to happen and it uses all its type of movement
in doing so.

The resting point from which pelvic movement occurs is neutral
pelvis. It is the most even balanced position for the pelvis
giving balanced usage in the muscles of the pelvis and the
joints and muscles above and below it.

Generally and ideally you are able to move easily from neutral
and back to it. One wants to try and work from it. What happens
is the pelvis through various reasons gets stuck in an
unbalanced position. With resultant unbalance of muscle and
joint usage leading to weakness in some areas, over tightness
and often back pain.

So how do you find neutral pelvis? Stand sideways to a mirror so
you can see your pelvis side on. Place your hands on the top of
your “hips” so you can feel it move and soften your knees.

Now tilt the top of your pelvis where your hands are back and
forwards as far as it will go in each direction. It’s quite a
small movement - try to keep your upper body and knees and legs
out of it.

When you have this, start to make the movements smaller and
smaller until you hit a neutral sort of stable point in between.
That is likely to be neutral pelvis.

Now lay down back on the floor, knees up, feet flat on the floor
and do the same thing.

Once you feel you have a neutral pelvis here is how to test it.

Place the heel of your hands on each bony headlight on the front
of your hips and your fingers down towards your pubic bone. If
you have neutral pelvis you will have a flat palm. If the hand
tilts down the pelvis is too far forward. If the hand slants up
you have the pelvis tilted back. Adjust.

Also you should have an approximate pea sized space between the
floor and your lower back area.

There it is. Work on it, finding it going in and out of neutral
pelvis. You may find you have difficulty going one way or the
other - this is due to tight muscles because you have been stuck
in an out of neutral position for awhile. Don’t worry - keep at
it - also rotate the pelvis round on each side and rotate it
round and round. It will help to loosen the muscles.

Next time you walk, notice where your pelvis is.

Ok, so let me have your feedback on if this helped or it didn’t
- or you didn’t get it whatever.

Let me know what you would like to know.

Finally here are some successes from my Pilates clients.

1

“Pilates has changed my body. I have not even done 10 sessions
yet and have noticed incredible changes in all parts of my body.
My legs are stronger and more defined. My arms have become
shapelier as well. My core is strong and my stomach has
flattened. I have been doing Pilates only once a week and cannot
believe how much change I have seen and so quickly. I recommend
this to anyone who wants to see results.”

2

“Louise gets down to your core. She educates you by way of
making you do it. I had taken Pilates before but honestly I
didn’t have the true meaning of it until I began working with
Louise. As a true beginner if something is too easy, I was
probably doing it wrong. Louise made one tiny shift and I was
formally introduced to my core (which I had ignored all these
years). I think lack of core strength is why older people wind
up having hip replacement and eventually limping. Louise taught
me that there are tiny little muscles throughout the body, and
if they don’t do their job, major body parts such as hips, knees
and shoulders overwork themselves and that’s when the problems
start. So those tiny components that are ignored are extremely
important. Louise’s dancing background also adds grace to the
Pilates workout. Of course with that come more challenges. I
don’t think my balance has ever been this good!

To sum it up, Louise’s core building challenging workouts have
become part of my anti-aging program.”

Yours Louise Forscher