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Archive for the ‘Program Design’ Category

Bodyweight Exercises: Misconceptions and Mistakes

Posted by Ross Harrison, CSCS, NSCA-CPT on July 14, 2010

     Bodyweight training has been a popular form of exercise for decades, especially when it comes to group exercise classes and workout videos. It can certainly be an effective form of exercise, but bodyweight training programs are often designed without really considering the many different types of people who perform the workouts. Bodyweight exercises are typically assumed to be appropriate for everyone, but that is not exactly true.

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Posted in Exercise, Program Design | Tagged: , , , | 2 Comments »

Using Easy Aerobic Exercise to Stimulate Fat Loss

Posted by Ross Harrison, CSCS, NSCA-CPT on July 7, 2010

     Fat loss is unquestionably one of the most popular topics in health and fitness, as people constantly seem to be looking for that special workout, diet, pill, or piece of exercise equipment to give them the body of their dreams. I have written numerous articles about the importance of performing challenging workouts if you want to lose fat and improve your fitness level, but as with most things in health and fitness, there is more than one way to accomplish fat loss. This post explains how easy aerobic workouts can help stimulate fat loss.

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Muscular Efficiency, Calorie Burning, and Fat Loss

Posted by Ross Harrison, CSCS, NSCA-CPT on June 30, 2010

     Efficiency is generally considered a good thing, but when it comes to fitness, it can actually be a problem. Specifically, the issue is with muscular efficiency, because increased muscular efficiency results in fewer calories being burned during workouts, which ultimately means less fat loss. Muscular efficiency can have a significant effect on the ability to lose fat, but many people are not familiar with this concept, so they don’t create their workouts to minimize the negative effects. Therefore, this post will briefly describe muscular efficiency and explain how it affects your results.

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Posted in Exercise, Fat Loss, Fitness, Planning and Goal Setting, Program Design | Tagged: , , , , , | 2 Comments »

Functional Training: What it Really Means

Posted by Ross Harrison, CSCS, NSCA-CPT on June 23, 2010

     Functional training has become a very popular over the last decade, but there is still a lot of confusion about what functional training actually is. As is often the case in health and fitness, once a topic becomes popular, such as with functional training, marketers jump on the bandwagon and start using the term to promote as many products or exercises as possible. This results in many exercises being labeled as functional when the term does not really apply, which naturally just leads to confusion and questions about which exercises should be considered functional and why.

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Posted in Exercise, Fitness, Program Design, Terminology (Fitness) | Tagged: , , , | 1 Comment »

Fact or Fiction: Lifting Weights Makes you Big and Bulky

Posted by Ross Harrison, CSCS, NSCA-CPT on May 16, 2010

     This is an issue that has been causing confusion for as long as I can remember and while people are certainly more educated about resistance training than ever before, there are still misconceptions about how lifting weights affects your body. There is no question that lifting weights can increase muscle size and the sport of bodybuilding has certainly left images in people’s minds of over muscled individuals with physiques that many find unappealing. Since people often associate lifting weights with bodybuilding, it becomes natural to assume that lifting weights makes you big and bulky.

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Posted in Exercise, Fact or Fiction, Fitness, Program Design | Tagged: , , , | 1 Comment »

Fact or Fiction: Exercising in Water is Good for Your Entire Body

Posted by Ross Harrison, CSCS, NSCA-CPT on May 5, 2010

     Water aerobics and other water based workouts are becoming more popular all the time and everyone from individuals recovering from injuries to advanced athletes in peak condition are benefiting from this form of exercise. With so many different people benefiting from exercising in the water, it is being considered a great form of exercise for everyone and some people are even saying it is the best form of exercise. However, the issue remains whether or not this is the ideal workout that truly benefits your entire body.

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Common Flaws in Exercise Program Design: Not Training Muscles Equally

Posted by Ross Harrison, CSCS, NSCA-CPT on April 7, 2010

     I have previously discussed the importance of exercising with proper technique, but even if you have great form, it doesn’t necessarily mean you have a good workout routine. Technique is certainly an important element, but the design of your exercise program is equally important. Program design includes things like how much weight you use, the number of reps, how long you rest between sets, etc. There are many important elements in program design, but the one I will focus on today is choosing the actual exercises you perform.

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The 2 Foundations of Every Effective Exercise Program – Part 2: The SAID Principle

Posted by Ross Harrison, CSCS, NSCA-CPT on March 24, 2010

     In my previous post I discussed what I consider to be the first foundation of every effective exercise program: the General Adaptation Syndrome (GAS). This theory provides the basic information to explain why exercising at right intensity level is essential if you want to improve your body. However, it does not help explain anything about what type of exercise you should do to reach your specific goals, but that’s what the SAID principle is for.

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Posted in Exercise, Fitness, Health and Fitness Overview, Planning and Goal Setting, Program Design | Tagged: , , , , | Leave a Comment »

The 2 Foundations of Every Effective Exercise Program – Part 1: The General Adaptation Syndrome (GAS)

Posted by Ross Harrison, CSCS, NSCA-CPT on March 21, 2010

     There are numerous reasons to exercise and more different workout types than I can count, but regardless of your goals and your preferred method of working out, there are two things that must be incorporated into your program if you want it to be effective. These two foundations are not specific exercises or even types of workouts, but rather general scientific theories.

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The Importance of Your 2 Different Types of Muscles: A Functional Approach

Posted by Ross Harrison, CSCS, NSCA-CPT on February 17, 2010

     People frequently write or talk about the physiological differences between muscle fibers (fast twitch vs. slow twitch, oxidative capacity, etc.), but this information is generally not very useful to the typical health and fitness enthusiast. Some understanding of how your muscles work is certainly important, but most people don’t need to know all the in-depth physiology. Instead, I believe that understanding the basic functional differences between muscles provides more practical information than you would get by learning a lot of the muscle physiology.

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