[Sportsandrec] New Member

Wed Nov 7 19:08:47 UTC 2012

Hello Mary Ann,
Welcome. great to see someone else from Louisiana.
Danielle

On 11/7/12, sportsandrec-request at nfbnet.org
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> Today's Topics:
>
>    1. new member (Mary Ann Sears)
>    2. Re: new member (Timothy Clark Music)
>    3. Re: new member (Bill Kociaba)
>    4. Re: new member (Jody Ianuzzi)
>    5. How to Fix the Most Common Workout Mistakes |	Greatist
>       (Hai Nguyen Ly)
>
>
> ----------------------------------------------------------------------
>
> Message: 1
> Date: Tue, 6 Nov 2012 12:32:41 -0600
> From: "Mary Ann Sears" <maryannsears1972 at gmail.com>
> To: <sportsandrec at nfbnet.org>
> Subject: [Sportsandrec] new member
> Message-ID: <020801cdbc4d$22161a70$66424f50$@com>
> Content-Type: text/plain;	charset="us-ascii"
>
> Hello, My name is maryann and I am from Louisiana. I just wanted to say
> hello to everyone for now.
>
>
>
> ------------------------------
>
> Message: 2
> Date: Tue, 06 Nov 2012 13:53:17 -0500
> From: Timothy Clark Music <timothyclarkmusic at me.com>
> To: Sports and Recreation for the Blind Discussion List
> 	<sportsandrec at nfbnet.org>
> Subject: Re: [Sportsandrec] new member
> Message-ID: <C284A3FB-8D4C-436C-9446-8E4450772602 at me.com>
> Content-Type: text/plain; CHARSET=US-ASCII
>
> hello nice to get the chance to know you. :)
>  -
>
> web sites
>  http://www.timothyclarkmusic.wordpress.com
>  http://www.tc-records.tumblr.com
>
>  phone number should you need to reach me
>  724-401-1224
>  check my sites for more contact information.
>  thanks and may the good lord keep you and bless you.
>  Timothy
>
> On Nov 6, 2012, at 1:32 PM, Mary Ann Sears wrote:
>
>> Hello, My name is maryann and I am from Louisiana. I just wanted to say
>> hello to everyone for now.
>>
>> _______________________________________________
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>
> ------------------------------
>
> Message: 3
> Date: Tue, 6 Nov 2012 14:25:20 -0500
> From: "Bill Kociaba" <williamkociaba at comcast.net>
> To: "'Sports and Recreation for the Blind Discussion List'"
> 	<sportsandrec at nfbnet.org>
> Subject: Re: [Sportsandrec] new member
> Message-ID: <011401cdbc54$77296a10$657c3e30$@net>
> Content-Type: text/plain;	charset="us-ascii"
>
> welcome to the list.
> Bill in Hollywood, Fl.
>
> -----Original Message-----
> From: Sportsandrec [mailto:sportsandrec-bounces at nfbnet.org] On Behalf Of
> Mary Ann Sears
> Sent: Tuesday, November 06, 2012 1:33 PM
> To: sportsandrec at nfbnet.org
> Subject: [Sportsandrec] new member
>
> Hello, My name is maryann and I am from Louisiana. I just wanted to say
> hello to everyone for now.
>
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> ------------------------------
>
> Message: 4
> Date: Tue, 6 Nov 2012 17:33:19 -0500
> From: "Jody Ianuzzi" <jody at thewhitehats.com>
> To: "'Sports and Recreation for the Blind Discussion List'"
> 	<sportsandrec at nfbnet.org>
> Subject: Re: [Sportsandrec] new member
> Message-ID: <010001cdbc6e$b95d3410$2c179c30$@com>
> Content-Type: text/plain;	charset="us-ascii"
>
> Hello Maryann,
>
> Welcome to the list!
>
> JODY
>
>
>
>
> ------------------------------
>
> Message: 5
> Date: Wed, 7 Nov 2012 10:12:32 -0500
> From: Hai Nguyen Ly <gymnastdave at sbcglobal.net>
> To: Sports and Recreation for the Blind Discussion List
> 	<sportsandrec at nfbnet.org>
> Subject: [Sportsandrec] How to Fix the Most Common Workout Mistakes |
> 	Greatist
> Message-ID: <509DF64D-F57A-4568-940B-E090ECCF5E00 at sbcglobal.net>
> Content-Type: text/plain;	charset=utf-8
>
>
> http://greatist.com/fitness/fix-common-workout-mistakes/#
>
> How to Fix the Most Common Workout Mistakes
>
> This post was written by JC Deen and Jon-Erik Kawamoto. JC is a strength
> coach, fitness writer and author of LGN365. JK is also a strength coach and
> fitness writer and owner of 2 fitness blogs, JKConditioning and
> StrongerRunner.com. The views expressed herein are theirs.
>
> If you didn?t know much about servicing a car, you wouldn?t lift the hood
> and start pulling wires, right? This same analogy can be applied to working
> out, but often times, the answer is a little different. From injury-causing
> techniques that make trainers cringe to programs that bring little progress,
> there?s a lot to improve upon when it comes to gym basics. Take the
> guesswork out of training and read on to troubleshoot these common workout
> mistakes.
>
> Mistake #1 ? No Workout Order
>
> In terms of exercise selection, trainees often copy regulars at the gym who
> appear to know what they?re doing in the hopes to maybe one day achieve the
> same goals. The result is usually random exercises performed incorrectly in
> a program that is really non-existent.
>
> The Fix: Learning how to execute exercises correctly and either learning
> about program design and exercise selection or having a personal program
> designed to best fit your needs.
>
> News flash: There is no such thing as the ?best program.? The ?best program?
> is the one that helps an individual reach their individual goals and is
> sustainable, fun, effective, and safe. Obviously, there are other important
> factors to consider, but it?s often that simple.
>
> Here are several parameters to look for in a good program:
>
> Start every workout with an effective warm up.
> If doing power or explosive-type exercises, perform them first. These
> include Olympic lifting variations and plyometrics. They usually take the
> most focus and coordination, so do them when you?re fresh. Also, you?ll be
> able to be more explosive when you?re not fatigued.
> Next, focus on compound exercises, which use more than one joint. Such
> exercises include squats, deadlifts, rows, bench presses and pull-ups.
> Machines can be used, but focus on free-weight exercises. It depends on your
> goals, but free-weight exercises tend to work more muscles, giving you more
> bang-for-your-buck.
> Now add in isolation-type exercises. These include biceps curls, triceps
> extensions, along with some more uncommon movements like stiff-leg
> deadlifts, back raises and hip thrusts. All these exercise focus on a
> particular movement about a joint.
> Lastly, add in some core-specific exercises (what?s often referred to as a
> ?finisher?). A finisher is exactly what it sounds like ? a high-rep exercise
> or multi-exercise circuit, designed to ramp up your heart rate and
> essentially, finishes you. Common finishers include high-rep back squats
> (for the advanced lifter) or a body weight circuit of pull-ups, push-ups,
> and body weight squats.
> Mistake #2 ? Program Hopping
>
> Jumping from one program to the next isn?t always the best idea either.
> Changing up training variables (sets, reps, breaks, exercises, etc.) from
> one workout or training phase to the next is referred to as periodization.
> This variation in training can be great to avoid boredom and staleness, but
> has to be planned to be effective. But randomly changing exercises or
> program hopping yields sub-par improvements in strength and muscular
> development and isn?t encouraged[1].
>
> The Fix: Find a well-balanced program and stick to it for 2-3 months. Follow
> the overload principle from week to week and re-evaluate. Make slight
> alterations if you need to, but keep the bulk of the program the same and
> give the program a chance.
>
> Mistake #3 ? Wrong Mental Attitude
>
> Setting foot in the gym and moving some weights around is only half the
> battle ? having the right mental attitude, determination, and killer
> instinct will determine if you actually reach those goals. Always strive to
> be better, resist the temptation to get frustrated, and keep at it.
>
> The Fix: Find a workout partner who is slightly stronger and fitter than
> you. You?ll be able to work off each other and reach levels of fitness you
> wouldn?t have otherwise. Create a social network with people that have
> similar goals and lifestyles. Share recipes and workout ideas. It?s always
> more difficult when doing things alone or when surrounded by people with
> different ambitions.
>
> Mistake #4 ? Only Training What You Can See
>
> It?s quite common to only train what we see in the mirror: For guys, it?s
> normally a combination of chest exercises, biceps curls, and knee
> extensions; for the women, it?s all about the inner and outer thighs, abs,
> and back of the arms. Obviously these are stereotypes, but they?re normally
> not that far off.
>
> With the crazy amount of time we spend sitting these days, the least we can
> do in the gym is out-train the sitting posture.
>
> The Fix: Incorporate more pulling movements into workouts, since these
> exercises target muscles in the mid- and upper back, glutes, and hamstrings,
> all areas that become tight from sitting. Exercises such as rows, pull ups,
> deadlifts, hip thrusts, and face-pulls all fit the bill. Also, to save
> yourself from looking like the Hunch Back of Notre Dame, incorporate
> thoracic spine mobility exercises, lat and chest stretches, and exercises to
> open up your hips, such as hip flexor and hip rotator stretches. You don?t
> have to stop bench pressing or biceps curling, but make sure you train the
> muscles you can?t see, too.
>
> Mistake #5 ? Skewed Expectations
>
> Many beginners start with the idea of making great progress in a short
> period of time. For some it may be a major weight loss goal, the pursuit of
> running a 6-minute mile, or even packing on some size and strength to fill
> out their clothes a little better.
>
> The Fix: Set small goals with a manageable time frame, and make sure they?re
> appropriate for your current fitness level. Chart your workouts and keep
> track of everything related to that goal, so when it comes time to evaluate
> progress, you have a solid record to pull from.
>
> When you look back at how much you?ve accomplished, the idea of giving up
> seems to fade away as you press on toward your goal.
>
> Mistake #6 ? Insufficient Warm-ups
>
> Warming up is just as important as the main workout. When people are getting
> started, it?s easy to push the warm-ups aside because they?re typically a
> small part of the entire training session. But that shouldn?t be the case.
>
> If you?re prone to forgetting to warm up properly, write it down in your
> training journal as a part of the workout. (Check out Greatist?s take on the
> ideal warm-up.)
>
> Warming up serves two purposes: to prevent injury and to prepare the body
> for the training session. A proper warm-up should get your heart rate up,
> improve mobility, and charge the nervous system for the work to come.
>
> Most people can benefit from dynamic movements such as jumping jacks, glute
> bridges, skipping, and various band exercises such as pull aparts, face
> pulls, and lateral raises.
>
> On top of the dynamic movements, soft-tissue work can be incorporated as
> well. Foam rolling the lower extremities, and mid back is a good place to
> start. For the upper body, using a lacrosse ball on the upper back and
> shoulders does well to loosen most people up.
>
> The Fix: Now that you know the importance of a proper warm-up, take an extra
> 10 minutes to do it properly.
>
> Start with a brisk walk for 3-4 minutes, followed up by the dynamic
> movements and foam rolling like mentioned above.
>
> Mistake #7 ? Doing Cardio Before Heavy Weight Training
>
> If your goal is to be stronger or put on muscle, then doing cardio before
> weight training sessions might not be the best idea. Many beginners will
> attempt to get in some cardio training such as a 2-3 mile run or bike prior
> to their heavy weight training.
>
> While there?s nothing wrong with this type of cardiovascular training, doing
> it right before heavy strength training can limit your potential for
> strength gains and adding muscle. Why? If we tax our energy reserves, we
> limit the amount of intensity we can put into our maximal effort under the
> bar.
>
> The Fix: Instead of doing a full-on cardio session before your weight
> training, move it to another day (or do it after your training) and do a
> simple 10-minute dynamic warm-up before to ensure you?re ready for your
> strength session.
>
> Wrapping It All Up
>
> Time is the most precious commodity we have ? don?t waste it with
> ineffective workouts. Author Bill Starr couldn?t be more correct when he
> said, ?Patience plus persistence equals progress.? Fix these common workout
> mistakes (forever!) and get the most out of your training. Progress will
> come, but remember to be patient and persistent.
>
> Do you make any of these workout mistakes? How do you work to fix them? Let
> us know in the comments below or tweet the authors @JCDFitness and
> @JKConditioning.
>
> Photo: Bigstock
>
> Works Cited
>
> A comparison of linear and daily undulating periodized programs with equated
> volume and intensity for strength. Rhea, M.R., Ball, S.D., Phillips, W.T.,
> et al. Journal of Strength and Conditioning Research. 2002, 16(2):250-255.
> [?]
>
>
>
>
>
>
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> ------------------------------
>
> End of Sportsandrec Digest, Vol 81, Issue 5
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>