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Whoa, I didn't know that! Looks like a whole different lesson for the kids in the future...Original article here
October 29, 2014 | by Mark Lorch
Let’s start with a quiz…
How many senses do you have?
Which of the following are magnetic: a tomato, you, paperclips?
What are the primary colours of pigments and paints?
What region of the tongue is responsible for sensing bitter tastes?
What are the states of matter?
If you answered five; paperclips; red, yellow and blue; the back of the tongue; and gas, liquid and solid, then you would have got full marks in any school exam. But you would have been wrong.
The sixth sense and more
The sixth sense is real, but it doesn’t let you see dead people. Thomas.haslwanter, CC BY
Taste, touch, sight, hearing and smell don’t even begin to cover the ways we sense the world. We sense movement via accelerometers, which are located in the vestibular system within our ears. The movement of fluid through tiny canals deep in our ears allow use to sense movement and give use our sense of balance. Make yourself dizzy and its this sense that you are confusing.
When we hold our breath we sense our blood becoming acidic as carbon dioxide dissolves in it forming carbonic acid. Not to mention senses for temperature, pain and time plus a myriad of others that allow us to respond to the need what is going on within us and the environment around.
Magnetic repulsion
It is not just paperclips that are magnetic. Both tomatoes and humans interact with magnetic fields, too.
Paperclip and other objects that contain iron, cobalt and nickle are ferromagnets, which means that they can be attracted to magnetic fields. While the water in you and the tomato – or more accurately the nuclei in the hydrogen in the water in you and the tomato – is repelled by magnetic fields. This interaction is called diamagnetism.
But the forces involved are incredibly weak. So normally you don’t notice them. That is unless you have been in a magnetic resonance imaging (MRI) machine. In there, a massive magnet manipulates nuclei of various atoms inside you in such a way that results in detailed images of your inner workings.
Though you don’t need to go to a hospital to see diamagnetic interactions. Just use a couple of cherry tomatoes, a strong magnet, a wooden kebab stick and a pin:
And the types of magnetism don’t stop there, but that’s for another time.
You’re painting with the wrong colour
The true primary colours. MARKELLOS, CC BY
You were taught that primary colours are those that can’t be made by mixing other coloured pigments together, and that all other colours can by produced by blending these primary colours. Red and blue fail on both counts. You can make red by mixing yellow with magenta. While a blend of magenta with cyan yields blue. Meanwhile a massive range of hues are inaccessible if you start with just red, blue and yellow.
Colour theorists had this all worked out by the end of the 19th century but for some reason it hasn’t made it to school curriculums. The proof is in your colour printer cartridges. They come in cyan, yellow and magenta, which are the true primary colours.
A bitter taste in your mouth
Areas 1,2,3 and 4 – there’s are no difference MesserWoland, CC BY
Remember those tongue maps that crop up in biology text books? They clearly show how the taste buds for bitter sit at the back of the tongue, with sweet, sour and sweet having their own discrete regions.
These tongue maps first appeared in 1942 after Edwin Boring of Harvard University misinterpreted a German study from 1901. Despite Boring’s mistake the maps soon started to appear in schools texts. Then in 1974 the topic was revisited and the whole idea was roundly discredited. Nevertheless over 40 years later tongue taste maps still persist in biology text books.
Look at the state of your screen
We all learned solids keep a constant shape because the molecules in them are ordered. These can melt to liquids which keep a constant volume and can be poured. Liquids evaporate to form gases that expand to take up the volume available to them. There we have the three states of matter, end of story.
Expect of course there is more. Liquid crystals have molecules that are ordered like a solid but are fluid like a liquid. These properties are vital for your cells, shampoo and of course liquid crystal (LCD) flat screen devices.
But why stop at four states. There is plasma, the state of matter for most things in the sun, or Bose-Einstein condensates, superfluids and dozens more.
Time to rewrite textbooks?
There are many more than the five “facts” that need to be fixed in school textbooks. I am not suggesting that we should start teaching 6-year-olds about matter that only appears in Nobel Prize-winning physics labs or filling the curriculum with detail on dozens of senses. But maybe we should stop telling kids fibs.
Perhaps a biology lesson should start with: “We have many senses, here are the five we are going to learn about.” Or a sentence dropped in here and there that mentions the existence of more than three states of matter. As for the tongue map, just rip that page out of the book. Mark Lorch does not work for, consult to, own shares in or receive funding from any company or organisation that would benefit from this article, and has no relevant affiliations.
This article was originally published on The Conversation. Read the original article.
I have a friend with whom I traveled at the beginning of the year. When she was younger, she spent a few summers working in Ibiza where she inevitably met a lot of people, some with whom she got close.
Others were just passers by or friendly faces at which to smile. One boy, Connor, was just a passer by, not someone she really knew.
Seven years later, my friend was sitting by a small pool in Pai, North of Thailand.
The sun was shining down on her back, her feet were dipped in the water, and she was at the start of her new adventure. She tucked her hair behind her ear, took a sip of her ice cold water and glanced over her sunglasses.
There was Connor, on the other side of the pool taking a picture for a group of travelers.
Seven years had passed them by with no contact and no thought. But here they found themselves once again, at the exact same time, in the same small and secluded location, literally on the other side of the world.
Now, I know we should never linger on this thought process for too long because it can be dangerous territory. We should attempt to keep the door closed on the shoulda woulda and couldas because what lurks behind those doors was ultimately never meant for us in the first place.
The thing is, it’s the ‘‘what ifs’’ that are part of who you are now. The ‘‘what ifs’’ are the untraveled roads you opted out of while the universe conspired to direct you to the path on which you were supposed to be.
In these tiny snapshots of choices and decision making, we begin to paint a bigger picture, which we may not even have envisioned ourselves.
What if you had told a lie when you chose to tell the truth? What if you took the easy way out? What if you didn’t choose that major or what if you said no instead of saying yes?
What if you gave in to your tiredness that evening and declined an invitation that led you to meet one of the most important people in your life today? What if you didn’t answer that call? What if you were just a few minutes late, or a few minutes early?
The universe, I believe, leads us to exactly where we are supposed to be if we just listen. The instinct that feels like fire in your belly — the gut feeling that tells you to do it or not to do it (whatever “it” may be) — is a feeling we are supposed to trust.
These signs do not come in the form of big red flags, waving rapidly above people or places to warn you off. These signs don’t come with a green light that tells you to go forward with something, or someone. But they come in the form of a feeling and a sense of contentment.
The feeling of instinct is our individual message; sometimes things just feel right.
Some people will put these ‘‘what if’’ moments and the moments that physically transpire in front of you down to coincidence, but I don’t believe in coincidences.
According to the Cambridge dictionary, a coincidence is defined by ‘‘chance or luck.’’ I don’t believe in coincidences because I don’t believe that these positive and life-altering moments happen through chance or luck; it’s a lot bigger than that.
They can sometimes leave you utterly bewildered and speechless. You spend a few minutes trying to figure it out, and sometimes, you won’t learn for months or years why they happened, but eventually, the universe provides an answer.
Months later, my friend and Connor are back home and are now in the middle of something so beautiful, all because they listened to these moments and followed these feelings. Coincidence, chance, luck? I don’t think so.
Had my friend been a day later, even an hour, later she would have missed him. Had we chosen another route, she would have missed him. They could have been in any place in the world in that moment, but they were there, again, together. Everything leading up to that moment between them started to make sense.
All of these signs and times that we are given are bigger than we first initially realize. It’s thought-provoking to occasionally reflect on the ‘‘what ifs,’’ but don’t drown in them because you were never intended to stay there.
Aaaawww, it is kinda true. Dedicated to all the mothers out there :). Love yourself always, for you have lived the life of a miracle where you put your own bodies through such an extreme yet magical process despise it being a humanly natural one.
All relationships have a system. Some systems work well and some are dysfunctional. Read
Postnatal depression was the greatest gift I ever received. I had been living a life that was totally out of alignment with who I was. The self-reflection required to come out of it brought me wisdom and peace that I would have never obtained had I not become a mother.
Here are five things I wish that every mother knew:
1. Your children become who you are, not what you tell them to be.
Have you ever seen how children are always interested in what we're doing? Every time I get into something new, my daughter is totally into it. When I was learning about Hindu goddesses, my daughter was discovering her favorite one. (Durga, it seems!) Every time I do a new yoga posture, my son stands around and fixes my alignment. (This can be scary in balancing postures!)
They want to be just like me. So, if I want them to be happy and healthy little people, I need to model that behavior for them.
2. Your children do not belong to you; they have their own journey.
The great poet Kahlil Gibran says about children: “They come through you but not from you.” When we allow our children to have their own journeys, we become so much happier as mothers. This requires a degree of trust in them. We have to trust that their inner wisdom is just as strong as our own inner wisdom.
Ultimately, we cannot choose their future for them. The sooner they develop their intuition muscle, the better. They'll make better choices for themselves, just the way that we have.
3. Self-care is not selfish.
We've all heard the flight attendant telling us to put the oxygen mask on first, in case of an emergency. So, why is it so hard to take care of ourselves when we have children? It's because our instinct is to protect them. On a primal level, protection means preventing predators from invading the cave.
Survival of the species requires that the fit stay alive, so we will instinctively sacrifice ourselves to keep the younger ones of the species alive. The thing is, if you're reading this, a bear in a cave is probably not threatening you.
If our children become who we are, it makes sense that they will put themselves at the bottom of the pile — if that's what we do. Which doesn't make for a life in which they can thrive. It makes for a life that is second best.
If you want your children to be healthy and vibrant, show them how to do it.
4. Your children have great wisdom to offer.
Why do we do things like yoga and meditation? Because we want to become free of resistance and be happy like children are. Children are so full of life and energy. They just want to have fun. We all wish to have the freedom that they have.
Perhaps they have something to teach us?
I learned more about living in the moment from walks in nature with my toddlers than I have learned from any spiritual book.
5. Children do not need to be taught yoga and meditation.
A child cannot learn meditation or yoga when it is not practiced in their home. Children are natural yogis. If we want them to stay in the alignment that yoga and meditation naturally provides, we need to be practicing it ourselves.
Otherwise, we're putting the cart before the horse.
Being a mother does not have to be hard. It can be the greatest tool for self-discovery and peace we will ever have. I know that it has been for me. Would you agree?
Olga is a yogini, mama and the founder of Peaceful Mothering with Olga Dossa. She is committed to supporting women to step into their power by loving themselves first. In her journey with postnatal depression, she learned that she couldn’t give her best from an empty cup. Her great love for her daughter took her on the path of yoga, ayurveda and self-love. You can find her on her website, on Facebook, Pinterest and Twitter.
This is pretty crucial as the IT (illio tibia) band is a really looong muscle that joints your hips to your knees. As well as it is also connected to other major muscles like your bum.
Here's more explanation below from ACE journal:
The illiotibial band, or IT band, is a band of thick fibers that connect from the most prominent area of the hip bone (iliac crest) and runs laterally down the leg, attaching to the shin bone (tibia). It is formed by the fibers of the long tendon of the tensor fascia latae (TFL) and the lower fibers of the gluteus maximus, thus connecting the knee bone to the hip bone. The IT band coordinates muscle function and helps stabilize the knee during activities such as running. Because the IT band consists of thick fibers, it does not lengthen and contract like other skeletal muscles. Therefore, much of the discomfort results from friction along the bony structures or excessive tension from the TFL and gluteus maximus.
Long-distance runners and highly active individuals often experience IT band discomfort or syndrome due to high bouts of activity and persistently moving in the same plane of motion (sagittal plane). IT band discomfort and overuse may result in a snapping, sharp or painful shock in the lateral knee or hip. Lateral hip pain may result in more serious issues, such as greater trochanteric bursitis, if IT band self-care is not performed.
Every person experiences pain differently, but long-term discomfort may result in debilitating pain. If you experience pain or tenderness in the lateral region of the hip and knee joint, contact your orthopedic doctor or physical therapist, who can test the strength and flexibility of the IT Band, as well as evaluate your anatomical structure, to prescribe the best rehab methods. Below is an overview of what causes IT band issues and how you can perform self-care for these fibers.
What Causes IT Band Issues?
Overtraining: This includes overtraining in general or in a particular sport such as running. Overtraining, especially without proper nutrition, causes the body to break down. Runners who jog the same path every day, especially if it’s uneven, may be at greater risk for IT band issues because the body must adjust to the uneven terrain. Try cross training with lower-impact movements such as swimming, biking, yoga or Pilates.
Improper Running Technique/Faulty Movement Patterns: Many runners who have an improper gait or poor running technique, especially heel striking, will eventually experience pain due to ground-reaction forces that transfer up the kinetic chain. Pain is usually most severe when the heel strikes the ground. Discomfort is also recognized when walking up and down hills or stairs.
Muscle/Structural Imbalances: An individual who has an uneven pelvis, spinal cord misalignment, bowlegs or leg-length discrepancy may experience an overcompensation while in motion. Many desk workers experience muscle imbalances, including weak glutes or hamstrings, or muscle tightness, which contributes to irritation.
Failure to Stretch: Lack of stretching increases tightness in the lower extremity and decreases range of motion overtime.
Lack of Recovery Time: Similar to overtraining, if the legs are not allowed to rest and recover, the IT band may be one of the first discomforts that will be felt.
Improper Footwear: Shoes that do not properly fit, including work shoes worn throughout the day, may alter the landing position of the foot, or shift the pelvis out of alignment, which may place additional stress on the lower-extremity joints. It is important to find footwear that matches your gait pattern. A running store is an ideal place to get properly fitted.
What Self-care Can I Perform for the IT Band?
At home or in a gym, these simple strength and flexibility exercises ensure your IT band receives proper maintenance care. Discomfort and pain is the first signal that your body is not functioning properly, so it is ideal to maintain self-care so the discomfort doesn’t worsen. IT Band Foam Rolling
The IT band is one of the most uncomfortable areas of the body to foam roll. If you are new to foam rolling, start by rolling out the calves, quadriceps, hamstrings and glutes prior to targeting the IT band. If you’re experienced with foam rolling, it may be time to “loosen” up the IT band by targeting that region. Start with a soft-surface foam roller before proceeding to a more dense foam roll. For those who experience lateral hip pain, check with your medical provider to see if foam rolling is acceptable. You should avoid foam rolling this area of the body if you have greater trochanteric bursitis. Applying direct pressure on the bursa will increase pain, but your health-care provider can provide guidance.
How to Perform: Lie on your side with the bottom elbow on the ground to support your body weight. Start at the bottom of the IT band and slowly move up the leg 2 inches, and then down 1 inch. Continue this motion until you reach the top and proceed back down the leg, down 2 inches, up 1 inch. Repeat on the other leg. Extended Leg Twist With Strap
This is a deeper stretch and opens the gluteals and external rotators of the hip.
How to Perform: Lie on your back and place your right foot into a strap or towel. Hold the strap with the left hand and cross the leg over the body, or until a point where you feel a stretch. Think about pushing your foot into the strap to lengthen the lateral shin and deepen the stretch. Hold for 20 to 30 seconds and repeat on the left leg. Seated Figure-4 Stretch
This stretch lengthens the lateral hip and external rotators of the hip, especially the piriformis. The pose is deeper when the torso is folded forward.
How to Perform: Sit on the edge of a chair and cross the right leg over the left thigh. Place your hands on the shin or inner thigh and apply slight pressure to feel the hip stretch. For a deeper stretch, lean forward with the torso and maintain neutral posture in the upper back. Hold for 20 to 30 seconds and repeat on the left leg. Lateral Band Walks
This exercise strengthens the hips and gluteal muscles. When deepened into a squat, the hamstring and quadriceps muscles are strengthened as well.
How to Perform: Place a band of appropriate resistance around the shins, above the ankles. Start to walk laterally toward the left for 10 steps and then walk laterally to the right for 10 steps. Lower the legs into a squat for a better challenge. Complete two sets. Side Leg Lift with Downward Pointed Toe
This exercise strengthens the lateral hip and targets the gluteus medius, which is a key stabilizing muscle that is often neglected.
How to Perform: Lie on your side, extend the bottom arm and rest your head into the biceps. Lift your top leg to hip height and rotate the foot inward, pointing the toe downward. Lift your top leg to a point where you feel a contraction and return to center. Repeat for 30 seconds and switch to the opposite leg.
What Should I Do if Pain Persists?
If pain persists, contact your local healthcare provider, who may have to run tests to determine if there are additional joint or muscular issues. However, if no pathology exists, one can seek alternative treatments through physical therapy, massage therapy or acupuncture to promote better function.
By Elizabeth Kovar
Elizabeth Kovar M.A, personal trainer and yoga/fitness instructor, earned Yoga Alliance 318 hours in Ashtanga yoga & Chakra Meditation from the Ayurveda & Yoga Retreat and Hospital in Coonor, India. She studied yoga in five different countries, and learned through some of the best names in the yoga industry. Her Master’s Thesis “Creating Yoga Programs for People with Movement Disabilities” was implemented on a 12 week research study for people with Stage 1-2 Parkinson’s Disease with the University of Toledo Physical Therapy and Neurology Department. She resides in Seattle, WA and is the fitness coordinator at the City of Lynnwood Recreation Center. Elizabeth is also a freelance fitness / travel writer, workshop presenter and instructs an online Yoga 1 & 2 course for Walla Walla Community College. Questions or comments can be directed to erkovar@yahoo.com
I became a parent just over six years ago. It's not a long time by any stretch of the imagination, but the amount I've changed in that time is astounding. As I've gone through various stages of parenthood, it has become apparent that there are some definite differences in each stage. Which stage do you find yourself in? Do other parents you know fit into any of these categories? The Not There Yet-er (No Children):
Has strongly held beliefs about what they will and will not do when they become parents.
Makes a lot of absolute statements such as: "I would never get an epidural." "When I have kids, they'll only eat preservative-free foods." "I would never yell at my kids like that woman just did!" "Look at that kid throwing a tantrum in the middle of Walmart. What a brat! I would never allow my kid to act like that."
The First-Timer (One Child):
Ultra-cautious about safety. Visitors must wash their hands before touching/holding/coming within 50 feet of baby. Anyone under the age of 18 who wants to hold baby must have their arms propped up with pillows and an able-bodied adult standing at the ready. House is baby-proofed before baby is born.
Completely shocked and awed by a love they have never before experienced.
Talks about child incessantly. Anything anyone says reminds them of something about their kid: "How 'bout them Red Sox?" "You should see little Johnny throw a baseball! He's going to be a Major League pitcher for sure." "Do you know what the weather is going to be like tomorrow?" "No, but I really hope it's nice because I just got the cutest sunhat for Sally and I want her to wear it to the playground so everyone can see her in it." "I have a hankering for a big piece of steak." "I worry so much about Jane's eating habits. Every night it's a struggle to get her to eat more than two bites of her organically grown vegetables and free range chicken."
Posts a million and one pictures of child on Facebook. Friends' news feeds are constantly flooded with albums, videos and photos of their kid. Ninety-nine percent of the photos are of the child just standing/sitting/lying there. Photos are accompanied by captions such as, "Look who just woke up!," "Pureed peas are our favorite," "First day with her new toothbrush," "Six more hours until Daddy gets home from work." The grandmother is tagged in every photo.
Reads every parenting book ever written.
When given the opportunity to go somewhere by themselves, they spend half the time missing their child and half the time calling home to check on their child.
Plans their life around their child's schedule. Truly believes the world will end if child does not nap/eat/poop at the same time every day.
Believes every good trait their child displays is a direct result of their excellent parenting.
Wonders if they will sleep an entire night/take a shower that lasts more than three minutes/enjoy a leisurely meal ever again as long as they live.
Can tell you to the day how old their child is. "She's 17 weeks and three days." "So... four months?" "Noooo. Did you hear a word I just said??"
Knows exactly what age every milestone is supposed to happen and either freaks out if their child doesn't hit the milestone at the appropriate time or brags about how advanced their child is. "Stuart rolled over at seven weeks, five days!!! #babygenius #boywonder #thiskidisgoingplaces #doogiehowser #collegegradbytwelve"
Is shocked, distraught, and embarrassed beyond belief the first time their kid has a tantrum in Walmart.
The Second Time Around-er (Two Children):
Wonders why they thought they had no free time when they only had one kid.
Begins to discover that all the things they thought were a direct result of their awesome parenting the first time around were actually a combination of luck and personality. Had a great sleeper because of that sleep training they did? The second one is sure to be up all night no matter what method they attempt. First kid never whined because they refused to respond to that tone of voice? The second will win medals for his whiny persistence despite their best efforts to rid him of it.
Feels guilty for the lack of one-on-one time each child now receives. The oldest must feel slighted by the change and the youngest is sure to have a below-average IQ because she doesn't get read to three hours each day.
Makes the shocking discovery that doctors don't know everything. It's at once frightening and liberating.
Only travels to Walmart when absolutely necessary in order to avoid shopping trip tantrums.
The Outnumbered (Three or More Children):
Offers unsolicited (and often unwelcome) advice, because no matter what the situation, they've "been there."
Has chilled out. A lot. First kid never had a bite of sugar until he was 3, second kid had his first taste of sugar at his first birthday party, third kid was chowing down on Mom's ice cream cone at seven months. First kid did potty-training boot camp at 18 months, second kid was forced into underwear at 2 1/2, third kid trained himself when he finally decided he was sick of diapers.
Realizes no one cares to hear about their kids as much as they do. They still talk about them a lot, but try to keep it at a reasonable level. "Billy did the cutest thing yesterday. He put on his dad's boots and walked around the house talking in a deep voice. So tell me about that new book you're reading. Is it as good as the movie?"
Also realizes no one wants to see 40 pictures of their kids in Halloween costumes when one will suffice. Heck, they don't even want to see 40 pictures of their kids in Halloween costumes.
Attempts a schedule for the youngest, but only follows it 30 percent of the time. The baby becomes very laid back because it has been carted here, there and everywhere from birth.
Has to think before telling you how old their children are. Also has to think before telling you all of their children's names.
Has a vague idea about what age each milestone should be met. Ignores the fact that their youngest has not met a milestone because experience tells them he is just fine and will do it when he's ready.
When given an opportunity to go somewhere by themselves, they spend half their time giggling like a schoolgirl while doing cartwheels and half their time basking in the glow of a silent vehicle.
Knows "this too shall pass," which makes every stage a little more manageable.
Dreads trips to Walmart because with three or more kids there is sure to be a tantrum from at least one of them. Can feel the judgmental stares of the Not There Yet-ers. Is simultaneously embarrassed by the circumstances and amused at the thought of those same people in a few years, dealing with their own screaming kids. Knows that time is the great equalizer.
*Ahem*
To the women out there who are afraid of weights. READ.
To the men who who thinks women shouldn't be carrying any weights. READ.
Strength training is an important part of improving your overall fitness, and for women, it can mean much more. In addition to numerous health benefits, adding weights to your routine can become a form of personal development that builds strength in all areas of life. Join us over the next two weeks as we celebrate strength training and the strength of all women, no matter their size or life circumstance.
It seems as if there’s a lot of information about exercise for women that is based on unfounded myths and even some outright lies instead of fact or scientific evidence. To help clear up the confusion surrounding strength training for women, ACE is launching the strongHER campaign to help educate the public on what is factual and what is not when it comes to strength training for women.
In this particular blog, I’ll be discussing the most common myths and explain why they are far from the truth. While it’s easy for me to write about the science behind the myths, I lack the proper genetic make-up to give a first-person perspective on how weightlifting has influenced my fitness program. That’s why I asked a few strong women to share how strength training has influenced their lives, and their observations are included throughout this blog.
Myth 1: Women should not lift any weight heavier than 3 pounds.
This myth has resulted in many women avoiding resistance training due to an irrational fear of becoming overly muscular. The reality is that women have the ability to lift a tremendous amount of weight, but do not increase lean muscle mass at the same rate as men.
Due to the physiology of the female body, compared to men women produce much less testosterone. That means that adding two days of resistance training to a weekly exercise regimen can increase lean muscle mass, but it won’t add pounds of “bulky” muscle. Strength training can cause women to produce more somatotropin (otherwise known as human growth hormone), but when you consider that growth hormone helps metabolize fat and is considered an important part of reducing the effects of the biological aging process, this is not a bad thing.
“My grandmother, suffering from osteoporosis and extreme kyphosis, told me that she wished that women of her era knew the benefits of strength training. Not only is weightlifting emotionally empowering for women, it can help us become better athletes, prevent injury and offset the risk of developing chronic medical conditions such as osteoporosis.” -Shana Verstegen, ACE Certified Personal Trainer
Myth 2: Women should avoid using weights because it will make them big and bulky.
In more than 15 years of working in the fitness industry, I have heard this repeated many, many times as the primary reason why women are not interested in exercising with heavy weights. There are numerous media images of female bodybuilders or actresses with highly muscular physiques. It should be noted that it can take years of training, proper nutrition and "supplementation" to achieve the muscle-bound appearance of a Xena: Warrior Princess.
It can take lifting weights five or six days a week, plus a lot of eating, for women to increase their levels of lean muscle. Simply adding an extra day of strength training or grabbing the heavier dumbbells will not automatically cause a woman to become a muscle-bound she-hulk.
“I have fallen in love with power lifting and at 43 I am healthier, happier and in better shape than I was back in college. I may weigh more than I did a year ago, but I AM 4 sizes smaller.” -Candace, a former college classmate
Myth 3: Aerobic exercise is the most effective way to burn fat.
During low-intensity physical activity, fat is the primary macronutrient utilized to fuel muscle activity, so the idea of exercising in the “fat-burning” zone is based on science. But keep in mind that you're in the so-called fat-burning zone right now while you're reading this. Traditional aerobic exercise like running, cycling or using common health club machines can be effective for expending energy and the body will metabolize more fat for energy at lower intensities. However, exercising at a higher intensity or performing short, high-intensity work intervals can lead to a greater total amount of calories being expended during a workout.
The body burns 5 calories of energy for every liter of oxygen consumed. During most traditional aerobic training, the legs are the primary muscles being engaged. Performing a full-body, strength-training circuit with exercises for both the upper and lower body can involve a tremendous amount of muscle tissue, which results in more calories being burned during a workout. When more total calories are burned from strength training, a greater amount of calories are metabolized from fat when compared to only exercising in the “fat burning” zone. Aerobic training can be an efficient way to burn calories, but it often doesn't provide enough stimulus to increase levels of lean muscle, which are metabolically more efficient because they burn calories even when the body is at rest. In addition, circuit training with heavy resistance can increase the excess post-exercise oxygen consumption (EPOC), which means your metabolism stays elevated for a period of time after exercise and you continue to burn calories hours after the end of your workout.
Jen Sinkler, a former women's national team rugby player, is recognized as one of the most influential fitness bloggers by Shape Magazine. She responded to a question about her workout program by simply stating: "I lift weights." When asked what she does for cardio, Sinkler replied, “I lift weights faster.” Jen has turned this simple phrase into a whole platform for exercise that she promotes on her eponymous blog Thrive with Jen Sinkler.
Myth 4: A combination of light weights and high repetitions is the best way to “tone up.”
Ugh. Nothing could be further from the truth. Light weights can be useful for improving the strength-endurance of muscle tissue. However, neither light weight nor aerobic endurance training is effective for stimulating the muscle fibers responsible for growth and definition. The most effective way to create muscle growth and definition is to activate type II (fast twitch) muscle fibers using heavy weight or explosive movements.
There are different types of muscle fibers in the body: slow twitch and fast twitch. Slow-twitch fibers produce energy using oxygen and are used to sustain long periods of muscle work, such as maintaining good posture or performing endurance training. Fast-twitch fibers are capable of producing more force in a shorter period of time because they produce energy anaerobically. When it comes to muscle definition, a common goal for exercise, the fast-twitch fibers are responsible for that response. (For an in-depth understanding of how to increase lean muscle, follow this link.) Light weights can be used to train for definition if (and only if) the muscle is worked to fatigue (meaning you can’t perform another single repetition). Lifting 5 pounds for 12 reps is not enough to stimulate the fast-twitch fibers if you are capable of doing a 13th repetition.
“Strength training helped me gain confidence because I would achieve gains in appearance while losing weight. When other women find out I lift, they become curious and I love sharing the benefits. Putting the gloves on, hearing the plates stack together and lifting heavy things is one of the things I look forward to the most when I exercise.” -ACE Certified Group Fitness Instructor Teresa Ma
Disillusioned by elusive results from hours of cardio training, women are discovering the weight-loss benefits of strength training. It's not clear exactly what is responsible for this surging popularity, but one thing is clear—women have been adding more resistance training and high-intensity exercises to their workout programs.
McCall has an MS in Exercise Science and Health Promotion. In addition, he is an ACE-certified Personal Trainer (ACE-CPT) and holds additional certifications and advanced specializations through NSCA and NASM. McCall has been featured in the Washington Post, the New York Times, the Los Angeles Times, Runner’s World and Self.
apidly build size and strength with this powerbuilding 5 day split which focuses on strength building power sets, and crazy-intense burn sets. You have been warned!
This 5 day split is for intermediate lifters who are hungry for rapid size and strength gains. You will notice that deadlift is separated from the back workout day, and grouped with hamstring training. This is a very effective approach, and will allow you to not only blast your back and hamstrings, but also increase your deadlift max. Also, by grouping deadlifts with Romanian deadlifts, you will be hitting your lower back one less training day per week, which is always a good thing.
The Power Muscle Burn System
My Power Muscle Burn training system will help you build muscle and strength by focusing on three different training approaches, all used in the same workout. You will be performing the following types of sets for each muscle group:
Power. You will perform power sets to lead off the workout. Power sets are performed in the 3 to 5 rep range. Use the same weight for each of the sets. When you can perform 5 reps for all power sets, move up in weight. Major muscle groups will perform 2-4 power sets per workout, and minor muscle groups will perform 2 power sets per workout. Please note that for some minor muscle groups, power sets do not make sense, or they are not realistic. For example, it is difficult to perform extremely heavy resistance abdominal sets.
Muscle. Muscle sets are performed in the 6 to 12 rep range. Use the same weight for each of the sets. When you hit the upper rep limit of 12 for all muscle sets, move up in weight. Major muscle groups will perform 4-6 total muscle sets in each workout, using 2 different exercises. Minor muscle groups will perform 2-4 total muscle sets in each workout, using 1 to 2 exercises. You can also perform a single exercise for 3 sets.
Burn. You will perform 1-2 burn sets for each muscle group - generally using isolation movements. Pick a weight that allows you to hit 15 to 20 reps, and then perform 40 total reps. How? Do as many reps as possible, then take a slight rest and perform more reps. Rest only long enough to regain the energyand willpower to perform 1 to 3 more reps. Keep pushing yourself through the pain until you hit 40 total reps. When you can hit 25+ reps from the start without stopping, add weight. Major muscle groups will utilize 1-2 burn sets, minor muscle groups will use 1-2 burn sets.
Power Muscle Burn Notes
Failure - I do not recommend training to failure. Try to perform each set until you feel like you may fail on the next rep, then stop. It's ok if you occasionally fail on a set, but do not purposely try to train to failure on every set.
Progression - You must have the goal of progressing on every set of every workout. Sets performed with a half-hearted effort are wasted. If you lack energy or are pressed for time, it's better to perform fewer quality sets then it is to waste sets.
Small Tweaks - What if I don't like training in the 6 to 12 rep range, and want to train in the 6 to 10 rep range? Then train in the 6 to 10 rep range. What if I don't like training in the 3 to 5 rep range? Then train in the 4 to 6 rep range. 40 burn reps are too difficult!? Then aim for 30 burn reps. Note: small tweaks are ok, as long as you are using the core mechanisms of this program. Don't obsess about the details - obsess about moving weight and getting bigger!
Alternating Exercises - It is not a bad idea to alternate exercises every other week. You can't possibly fit every exercise into every workout. For example: for muscle sets you could hit dumbbell bench presses one week and chest dips the next week.
Total Sets - It is better to start with the minimal amount of sets, and build in to this routine by adding sets if you find you need more work.
Calves - Please note that there are no power sets for calves. I am not convinced that calves respond effectively to lower rep training.
Quads - If you love pain, you can do a single 20 rep set of squats for your quad burn work.
By Pete McCall, MS
