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Home Page > Sports and Fitness > Fitness > General Fitness Training for People Who Don’t Care About Getting Big or Ripped

General Fitness Training for People Who Don’t Care About Getting Big or Ripped

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Posted: Feb 13, 2011 |Comments: 0
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General Fitness Training for People Who Don’t Care About Getting Big or Ripped

By Mike Mahler

A lot of people want to get as strong and as muscular as possible; other people want to get ripped to the bone, but most people couldn’t care less about either.  At my kettlebell workshops, whenever someone asks me about training, I always ask what his or her specific training goals are.  The response, 90% of the time, is an improvement in general fitness.  Many trainers, including myself, find such responses frustrating, as they’re too general.  We want specifics so we can design personalized training programs for goals such as losing thirty pounds or adding fifty pounds to the deadlift.  The bottom line is, most people aren’t that dedicated to training.  Something trainers forget since we think people should take their training goals as seriously as we take our own.  Well, we can’t worry about what people should be doing, we have to look at what they are doing and what they want and what most people want is to feel better, improve appearance, and have more energy.  These goals are achievable with a well-rounded general fitness program.

What is general fitness?  There are a multitude of ways to answer this question.  Some say it’s the ability to run several miles without having a heart attack.  Others say it’s the ability to bench press 200 pounds without your butt lifting a foot off the bench.  None of these answers are wrong, but let’s look at measures of fitness that actually enhance your life:  having a good level of general fitness means you have a good amount of strength to get through daily living with ease.  This means you don’t have to pay someone to carry your luggage at the airport or require assistance to lift your carry-on baggage into the overhead compartment.  It means you can carry several bags of groceries from the store to your car by yourself.  Having a good level of general fitness means you’re fit enough to walk your dog everyday instead of paying someone else to do it.  It means you can walk up several flights of stairs without huffing and puffing like a locomotive.  While serious trainees won’t find these measures of fitness exciting, this article isn’t for so-called serious trainees but for everyday people who want a high level of general fitness.

A good training program will get you in shape so you have more energy for daily life and a higher threshold for stress.  Moreover, a solid training program will help your body release “good-feel” hormones so you’ll feel better than ever.

Now that we’ve got a general idea of what we’re talking about, let’s get specific, there are five important areas we need to address when addressing general fitness:

Strength
Cardio
Joint Mobility/Flexibility/Balance
Nutrition
Restoration

Lets look at strength first.  When it comes to strength in the modern world, we want to focus on improving two important areas:  One, getting better at lifting things off the floor, such as heavy boxes, five-gallon water bottles and big bags of pet food.  Second, we want to improve our ability to place things overhead, such as carry-on bags on the plane or putting away stacks of dishes into overhead cupboards.  When you’re too weak to do basic activities in life, the quality of your life diminishes.

Two great strength exercises to develop both areas, and as measuring tools for progress, are the barbell deadlift and the dumbbell military press.  Deadlifting teaches you how to lift weights off the floor in the most efficient manner.  You learn how to load up the legs to take the stress off the lower back, at the same time developing a strong, resilient back.  Most people have weak backs and frequently complain of back pain, consequently, they avoid back exercises, which is a big mistake.  You want to crush your weaknesses, and develop strength, rather than pamper your weaknesses.  The deadlift is the ticket to a strong and functional lower body and back.  It teaches you how to work your body as unit and recruit the maximum amount of muscle fibers to get the job done.  As an added bonus, the deadlift is a great mid-section exercise and is more effective at developing a strong core than the moronic exercises in vogue today.

You can do deadlifts with dumbbells, kettlebells–or even sandbags–and get great results, but the barbell deadlift is ideal since it addresses both ends of the strength spectrum.  In other words, if you’re a beginner, you can simply use the 45 pound bar (or a lighter one) to get started.  On the other hand, the barbell can be loaded up to 500 pounds, or more, in increments, which makes it ideal for strength progression.

Next, let’s talk about the dumbbell military press.  If barbells are so great, how come I’m recommending the dumbbell military press instead of the barbell military press?  The barbell military press requires either a squat rack–or stands–so you can pick up the bar at chest level at the starting point of the exercise . A high-quality squat rack is pretty expensive and, while a great tool for serious trainees, not a necessity for general fitness practitioners who want to keep things simple.  The other option for getting the barbell in place is doing an exercise called the clean to get the barbell into place.  Sure, you can use a reverse curl when the weights are light, but eventually the weights will be too heavy for that and you’ll have a difficult time getting the bar in place and risk injury.

For those of you who don’t know what a clean is, it’s an exercise in which you move the barbell from the floor  up to the rack position, at chest level, in one swift motion.  It’s a great exercise, but requires a good deal of coordination and has a long learning curve.  Those who disagree are probably using poor technique themselves or trainers teaching poor technique.  Sure, serious trainees and elite athletes might learn the clean fast, but most people are neither and getting injured isn’t part of a solid general fitness program.

Again, we want to keep things simple for general fitness trainees and dumbbells do just that.  One, you can start with the one-arm dumbbell military press and use two hands to get the bell to the starting point at shoulder level.  Even a pretty heavy dumbbell won’t be a big deal to get into place.  Further, if you have the strength to press an eighty-pound dumbbell, you certainly have the strength to pick it off the floor with two hands and get it into place. The one-arm dumbbell press also allows the trainee to work on imbalances since one arm is generally stronger than the other and this will be readily apparent with the one-arm press.  Finally, the one-arm press engages the core to keep you stabilized so you get the added benefit of developing a strong mid-section.

I’m sure all the minimalists out there are excited at the idea of having only to do two exercises for strength training but…that won’t work, not in the long run.  While the press and deadlift are great exercises for developing and measuring strength, they’re not the only two exercises you should do.  Just as a baseball player doesn’t only play baseball to stay in shape, you need to do other strength exercises for balancing your development and avoiding injuries–which are inherent with imbalanced programs.  Fortunately, you don’t have to do as many exercises as you might think.  Here are the five areas you need to cover:

Press (example:  bench press, military press, push-ups)
Pull (example:  pull-ups, bent-over row, and lat pull-down)
Quads (example:  barbell squat, dumbbell squat, front squat)
Hamstrings (example:  one-arm swing, Romanian deadlift, glute/ham raise)
Abs (example:  hanging leg-raise, sit-ups, dumbbell side-bend)

These five areas are what I like to call the five pillars of strength training.  For a balanced program, pick one exercise from each category and do two or three sets per exercise, three times per week.  For example, do a full-body workout on Monday-Wednesday-Friday.  Now, the men are probably looking at the pillars and wondering where are the curls while the women are probably wondering where are the glute-isolation exercises.  Well, this is why I get paid to give training advice while you wonder why your arms are still thirteen inches, flexed, after years of doing ten sets of curls several times a week.  Doing a lot of isolation work is majoring in minor things while focusing on compound exercises is majoring in major things and provides the greatest payoff.  Men, your arms get plenty of work with presses, pull-ups, and rows; in fact, they’ll get bigger and stronger than ever.  Women, your hamstrings, quads and glutes get plenty of work with squats and deadlifts, so don’t freak out.

The compound solution to strength training is the most efficient way to go, especially for people concerned with general fitness who don’t want their lives revolving around strength training.

Here’s a sample strength-training program for general fitness:

Monday

A-1:  One-arm Dumbbell Military Press  2×6 (two sets of six)
A-2:  Pull-up or Lat Pulldown  2×6

Do a set of A-1, rest for one minute, then do a set of A-2.  Rest for one minute and continue with another set of A-1.  Repeat until all the sets are done.

B-1:  Barbell Deadlift  2×3 (start the exercises with the legs bent as much as possible for quad and glute engagement.  The hamstrings will come into play as well)
B-2:  Slow and controlled Sit-ups  2×10 (four seconds up, four seconds down)

Do a set of B-1, rest for one minute, then do a set of B-2.  Rest for one minute and continue with another set of B-1.  Repeat until all the sets are done.

Wednesday

A-1:  Double Dumbbell Military Press  2×6
A-2:  One-arm Dumbbell Bent-over Row  2×6 each side

Do a set of A-1, rest for one minute, then do a set of A-2.  Rest for one minute and continue with another set of A-1.  Repeat until all the sets are done.

B-1:  Dumbbell Squat  2×6
B-2:  Dumbbell Lunge  2×6 each side

Do a set of B-1, rest for one minute, then do a set of B-2.  Rest for one minute and continue with another set of B-1.  Repeat until all the sets are done.

Friday

A-1:  One-arm Dumbbell Floor or Bench Press  2×6
A-2:  Pull-up or Lat Pulldown  2×6

Do a set of A-1, rest for one minute, then do a set of A-2.  Rest for one minute and continue with another set of A-1.  Repeat until all the sets are done.

B-1:  Barbell Deadlift  2×3
B-2:  Hanging Leg Raise  2×5

Do a set of B-1, rest for one minute, then do a set of B-2.  Rest for one minute and continue with another set of B-1.  Repeat until all the sets are done.

The above is just one option.  You can also limit your strength training to Monday/Thursday and do three sets per exercise.  Or, you can do an upper-body focus on Monday/Thursday and lower-body focus on Tuesday/Friday with higher volume work.  Regardless, if your goal is a basic general fitness program for strength, the above program is a great way to go.  Follow the program for four weeks, then change the rep ranges or pick different exercises for variety.  If you need help with a personalized program, click on the link at the end of this article.

Next, let’s look at the cardio component of a general fitness program:  we need cardio to strengthen our hearts, increase our lung capacity and general circulation, plus develop our stamina–the last thing you want to be is a strong guy who can’t get up five flights of stairs.

There are a lot of things that you can do for cardio and ideally you’ll find an activity you find enjoyable.  For most people, riding an exercise bike for 30 minutes isn’t enjoyable.  This is why people don’t stick with cardio programs, since cardio is associated with excruciatingly boring activities.  It doesn’t have to be this way.  If you like playing tennis, make it your cardio workout and play three times a week.  If you enjoy swimming or hiking, do them as cardio, and make time three times per week.

Unfortunately, life schedules being what they are, we don’t always find time to engage in enjoyable physical activities.  But you have plenty of options, and one is power walking.  Legendary bodybuilder Steve Reeves, a big fan of power walking, came from the era of bodybuilding in which bodybuilders were genuinely in great physical  condition.  Put on some headphones with your favorite music and go walking for 30 minutes.  Keep track of your distance–your goal at the next workout is to go farther in the same time.  If you don’t like the idea of walking with long strides and flapping your arms up in the air (power walkers do look funny) wear a weight vest.  Putting a forty-pound vest on and taking a walk turns walking into an intense cardio workout.  Whichever option you choose, start out slowly and invest in high quality-walking shoes.

If you prefer doing cardio indoors on exercise machines, choose interval training.  In addition to building a strong heart, interval training–otherwise known as high intensity cardio–burns fat big-time and provides a great cardio workout in half the time of a moderate cardio workout.  You’ll be a believer after a single twenty-minute session.  Here’s how it works:  warm up with a moderate pace for five minutes, then do ten rounds of thirty seconds at a rapid pace followed by ninety seconds at a moderate pace.  End your workout with a five-minute cool down to get your heart rate back to normal, and you’re all done.  As the workouts become easier, shorten the moderate pace segment of each interval–for example, do thirty seconds all out followed by fifty seconds moderate.  Eventually, get down to thirty seconds fast, followed by thirty seconds moderate, adding more intervals as your stamina increases.  Other interval options include jumping rope or circuits of bodyweight exercises, such as push-ups, squats, squat-thrusts and jumping jacks.  No need to pick just one!  Do different routines at each workout to keep things interesting.  For example, swim on Tuesdays, power walk on Thursdays, and do a high-intensity home workout on Saturdays–but do get three cardio sessions in each week for heart health, energy and appetite for life.

Next on the list: joint mobility, flexibility and balance.  While some elite lifters are content being able to bench press seven hundred pounds while they’re unable to touch their toes, it contradicts general fitness.  While you’ve no need for the adeptness of Cirque du Soleil performer, you do need reasonable levels of balance, mobility and flexibility for fitness and optimal quality of life, and being able to touch your toes is a basic but excellent indicator of flexibility.  Bottom line:  if you’re unable to touch your toes with slightly bent legs under minimal strain, you’re too tight.  If you can’t stand on one leg for thirty seconds, your balance is poor.  Finally, the ability to do a “rock bottom” bodyweight squat, followed by sitting in the bottom position for thirty seconds indicates good mobility.  These minimalist standards for joint mobility, flexibility and balance are measures of general fitness achievable by anyone with two arms and legs.

You may have a lot of work to do or perhaps your body’s natural flexibility and balance are entirely adequate.  Either way, I suggest supplementing your general fitness program with these exercises, and first thing in the morning is a good time loosen up.  Two great joint mobility exercises that come to mind are the Hindu push-up and the Hindu Squat (if you’re unfamiliar with them, just Google.)  The Hindu push-up loosens up the lower back and shoulders, while the Hindu squat loosens up the legs and gives the circulation a boost.  Twenty-five reps of each exercise is a good starting point.  To make both exercises more effective, practice deep breathing:  take a deep breath as you rise from the squat and breathe out as you lower yourself to the floor; doing the Hindu Push-up, take a deep breathe in as you approach the floor and breathe out as you push back to your heels.  The deep breathing will release epinephrine, the “good feeling” hormone, a lung builder and stress eliminator.

Another great exercise to increase circulation and loosen up is the kettlebell swing.  Grab a light kettlebell with two hands and swing it back between your feet as far as you can; quickly reverse the motion and swing it up and overhead.  Do twenty-five reps and you’ll be nice and loose and ready to go.  You can use a dumbbell if you don’t have a kettlebell.

Follow this routine with a walk to further loosen up.  What you want to avoid is getting out of bed after lying in your lymphatic fluids, sitting down and eating breakfast, then moving on to sitting in the car and finally, sitting at a desk for eight hours–sound familiar?  I do a lot of work at home and my commute is from the bedroom to the couch in the living room where I work on my laptop.  I find that getting up and having a few glasses of water to hydrate, then taking my dog for a walk, followed by some joint mobility exercise gets me energized and ready for the day.  I hate the idea of sleeping for eight hours, then getting up and sitting down for several more; you need to get up and move.

Doing joint mobility exercise followed by cardio in the morning isn’t a bad way to go, but avoid weight training in the morning.  People are naturally tighter in the morning so it’s not the best time to weight train.  You can  also use joint mobility exercises to warm up before your strength training workouts.  What about stretching?  I’d save stretching for after your strength and cardio workouts.  You’ll be warmed up, more flexible, and get more benefit from stretching while reducing risk of injury.  Refer to the stretching program at the end of this article for a good general fitness option.  For balance, do some one-leg stands with your joint mobility sessions:  start by standing on one foot with a goal of thirty seconds.  Keep adding seconds until you can stay up for a minute or more.  Then, work on one-leg stands with your eyes closed for thirty seconds working up to ninety seconds.

No doubt about it, strength without adequate cardio, flexibility and mobility isn’t enough.  You need to be able to move pain-free, have the heart health to cruise through the day, and the strength to conquer; however, the physical aspects of health are only part of the equation.  Let’s move onto the next pillar of general fitness, which is nutrition.

All the exercise in the world won’t compensate for a crappy diet.  Sure, you might stay thin by working out four hours a day while eating a dozen Krispy Kremes each night, but there’s a difference between thinness and healthiness and they don’t always go together.  It’s true that when you’re following a solid training program you can eat occasional junk food and not worry about it.  Moreover, as Joel Marion writes in his excellent book, The Cheater’s Diet, cheating on your diet once a week is a great way to increase leptin levels, which is the most important fat loss hormone.  The good news is that not only is it o.k. to splurge once a week, it’s even beneficial to staying lean!  Keep in mind we’re talking about one day a week here, not seven.  The other six days you want to do as Ori Hofmekler, author of The Anti-Estrogenic Diet, recommends and focus on eating as low on the food chain as possible.  This means eating low-glycemic fruits and vegetables, such as berries, tomatoes, oranges, apples, baby spinach salads, red peppers, broccoli and cauliflower.  It means getting protein from grass-fed meat and dairy, organic beans, nuts, and seeds.  Finally, it means getting healthy fat from sources such as ghee, olive oil, avocados, almond butter, nuts, and seeds.  If you eat the majority of your food from the aforementioned sources you’ll be adding a tremendous boost to your general fitness program.  Once a week, splurge and eat whatever you want, guilt-free, since how we relate to food is important.

What about meal frequency?  Should we eat five times per day, three times, once a day?  There are various answers to this question.  Many trainers and nutritionists feel that five small meals is the way to go, but I disagree for two reasons:  one, it’s too much of a hassle to prepare meals that often.  Most of us have no patience for food preparation and feel irritation just thinking about making five meals a day.  Marketers are well aware of this and provide a solution via protein shakes and bars.  With such a high mark-up on something made from industrial food by-products, they’re a risky proposition.  Second, the five-meals-a day-plan doesn’t work well because you’re never really satisfied:  you leave every meal hungry and disappointed and all you’re thinking about is your next fix, in the form of another small and unsatisfying meal.  Let’s face it, eating  a large meal is enjoyable, though not to the point of being stuffed and bloated, only to the point of satiety.

The key is limiting the large meal to once per day as recommended by Ori Hofmekler in The Anti-Estrogenic Diet and The Warrior Diet.  The best time to have this meal is dinner when we’re done with the day.  Having made it through another day, we get to enjoy a large, healthy and satisfying meal.  This doesn’t mean you should water fast throughout the day–very few can maintain such a rigid program for long.  Instead, snack during the day on protein shakes, salads with pecans and walnuts, fruits and vegetables, any food low on the food chain, thus easily digestible and assimilable.  Digestion takes a lot of energy, which is why so many people are tired all day.  Having a big breakfast sets you up for an unproductive day.  Eating a big lunch is fine…if you have an hour to nap afterward.  You’ll have to experiment to know which meal pattern is optimal for you.  Some people get through a day with few to no snacks while others need to eat more.  Save the biggest meal for the end of the day, preferably after your late afternoon workout, and you’ll be set.  Make sure your main meal isn’t too close to bedtime, not because you’ll get fat–that’s a myth–but because you may have trouble sleeping.

All right, we’ve made it to the last pillar of general fitness, which is restoration.  (Especially appropriate since you’ll need some after reading this long article.)  We’re a stimulus-addicted society wherein busy-ness is a status symbol, i.e., the busier we are the more important we are.  We despise laziness though as a nation we’re fatter than ever.  Being productive is important, as is living a full life but your ability to lead a full and pleasurable life is directly related to your restoration program.  Just as a car can’t be driven continuously without eventually breaking down, human beings need time to slow down and get tuned-up.

The most important part of a restoration program is quality sleep.  We’re sleep-deprived as a country so it’s not surprising there are coffee outlets on every corner.  Hoping to defy nature, we trade quality sleep for artificial stimulation–the crash and burn of adrenal fatigue is inevitable.  Critical things happen when we’re deeply sleeping:  one, we have vivid dreams, which are important for mental health and sanity; two, we produce abundant anti-aging hormones, such as testosterone, DHEA, pregnenelone and human growth hormone; three, the body goes into repair mode when we’re sleeping and rebuilds the damage of daily living.  Sleep deprivation literally puts one in an aging state and the less sleep, the more rapid the aging.  When we avoid sleep, we not only cheat ourselves, but the important people in our lives, since you’re never your best when sleep deprived.

One reason we might not sleep well is poor stress-management skills.  Stress is in the mind of the beholder so isn’t necessarily created by what’s happening in our lives but how our brain is interpreting what’s happening.  We need to build stronger reserves to handle stress and meditation is ideal.  Meditation can take many forms, for instance, you can practice chi gong or tai chi as a form of meditation, or simply walk around the block focusing on the breath and staying in the moment.  You don’t have to sit in the lotus position and chant; personally, I walk while deep breathing and I listen to a meditation CD called Holosync for an hour, after workouts, or before going to sleep.  I sit in a comfortable chair and listen to the Holosync program using noise reduction headphones and breathe deeply through the nose for the duration of the CD.  More often than not, I fall asleep during this process and wake up refreshed.  Meditation isn’t a new age fad but something wise people have been doing for thousands of years and I suggest you add it to your program.

Another effective component of a restoration program is massage therapy.  A good massage each week will do wonders for your muscles, overall well-being, and decrease stress.  If once a week is cost prohibitive, get one every other week.  If that’s too much, then once a month, and if that is cost prohibitive, cancel your cable and cell phone service…or get a better paying job.  Any massage is only as good as the practitioner, so do your homework; you may need to visit several therapists until you find the best one for you.  Make sure you look for someone who gives you a personalized massage rather than a generic sequence.

Something to complete your restoration program–that doesn’t cost a dime–is deep breathing.  Anytime you feel stress, focus on deep breathing.  Breathe in through the nose to a count of five, hold for ten seconds, and breathe out to a count of five.  Work on taking slower, deeper breaths and holding for longer periods of time.  As bodybuilder Steve Reeves noted, deep breathing increases levels of the good feeling hormone, epinephrine, and is an effective way of producing a natural high.  Animals intuitively know this and breathe deep naturally.  Right now, my dog, Mona, is relaxing and practicing deep breathing; she’s breathing through her nose into her stomach rather than the chest.  The only times she doesn’t breath deeply is when she’s sick.  When we’re stressed, we constrict our breathing, which is unhelpful, creating more stress in the body.  Breathe deep and feel better anytime you need a boost.

There you have it, general fitness in a big nutshell!  Next time you come across someone saying his or her goal is general fitness, send them this article and tell them to shut up and put the advice into action.  General fitness training isn’t complicated:  more isn’t better and neither is less more.  The key is a balanced program with time spent on the five pillars of general fitness.  Build strong muscles, strengthen your heart and lungs, increase mobility, eat a healthy diet, and take some time to rest.  Much easier to read about than put into action.  Make a decision; start today and follow through.

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Mike Mahler -
About the Author:

Mike Mahler is a fitness information provider based in Las Vegas, NV. Mike has been a strength trainer and kettlebell instructor for over seven years and has taught workshops all over the US and overseas. His current focus is on the field of hormone optimization via nutrition, training, and lifestyle. Mike is also working on a book entitled, “Live Life Aggressively! What Self-help Gurus Don’t want you to know which covers how to carry the lessons that you learn from training to other areas of life.

Mike is also a respected writer, known for his honest and fluff-free style, and has written over a hundred articles for publications such as: Muscle & Fitness, Men’s Fitness, Hardcore Muscle Magazine, Planet Muscle, Testosterone Magazine, Ironman Magazine, Ironman Magazine Japan, Industry Magazine, and Exercise Magazine For Men. Mike has also been featured in Muscle & Fitness, UPN News, and CBS News

Mike has done over eighty kettlebell workshops since 2002 across the United States and overseas. Some of the locations where Mike has taught kettlebell seminars include: Washington DC, Los Angeles, Dallas, Boston, New York City, Portland, Oregon, San Jose, Miami and Phoenix.

Mike is well known as one of the leading experts on effective kettlebell training for size, strength, fat loss and conditioning. In addition to his highly in-demand workshops, Mike is the author of three best-selling kettlebell training DVD’s: The Kettlebell Solution for Fat Loss and Mental Toughness, The Kettlebell Solution For Size And Strength and Kettlebell Solutions For Speed And Explosive Strength, as well as two best-selling kettlebell training e-books: The Aggressive Strength Kettlebell Training Manual, The Aggressive Strength Solution for Incredible Kettlebell Training and The Aggressive Strength Solution for Size and Strength.

www.mikemahler.com

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Home Page > Sports and Fitness > Martial Arts > “Physiological Principles of Exercises & Sports” – A brief discussion

“Physiological Principles of Exercises & Sports” – A brief discussion

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Physiological Principles of Exercises & Sports
– A brief discussion

Sport life is full of challenge &competitions which only increases day by day. Players should therefore keep regularly update themselves with the most recent advancement & scientific training methods, equipments etc. Equally important is the basic knowledge of human anatomy, exercise physiology along with diet & nutrition etc. Given below is the basic physiology of exercise & sports which both a trainee & trainer should know, the details are not discussed here.

The knowledge of sport physiology helps us to understand the ultimate limits to which several of the bodily mechanisms can be stressed. Exercise, as we all know, is just like a double edged sword, which might proved lethal if some of the extremes of exercise were continued for even moderately prolonged periods.

Muscular physiology in exercise

Understanding the physiology of muscles in exercise is very important. The most important determinant of success in sports depends upon three qualities of muscles- Strength, Power & Endurance. 

The strength of a muscle is determined mainly by its size, & resistance training which it received (which also increase a muscle size) & to some extent on hereditary/genetic & other factors. Males has a relative greater muscle mass in compare to females, thanks to the male hormones, testosterone which has a powerful anabolic effect & causing greatly increased deposition of protein everywhere in the body, specially in the muscles. Female hormone, estrogen on the other hand causes mainly deposition of fat specially in the breasts, hips & subcutaneous tissue.

This does not mean that females will always lag behind males in every sports, in some events like swimming in cool water for long distance, women have at times held records, which may be due to the availability of extra fat, providing heat insulation, buoyancy & the extra long-term energy.

The contractile & holding strength of a muscle depends upon its cross sectional area- maximal contractile force: 3-4 kg/cm sq. of cross sectional area & maximal holding force: 4.2-5.6 kg/ cm sq. of cross sectional area (1kg force means approx.10newton force). This amount of force is large enough to easily damage tendons, joints, ligaments & the muscle itself. As the holding strength is about 40% more than the contractile strength, a forceful stretching of maximally contracted muscle is one of the surest ways to create the highest degree of muscle soreness.

With proper training muscles get hypertrophied (an addition of 30 to 60 %), due to mainly increase in diameter of muscle fibers, & to some extent a little increase in the number of fibers. Not only the muscles enlarged but also their capabilities of both anaerobic metabolic system & aerobic metabolic system (specially increase in the maximum oxidation rate & increase in the efficiency of the oxidative metabolic system as much as 45%) are greatly increased. 

Muscle training is equally important for muscle development & muscle strength. It has been established now that muscles that function under no load, even if they are exercised for hours on end, increase little in strength. This shows the importance of resistance muscle training programs. Also it has been proved that for rapid development of strength in muscles they have to contract at more than 50% maximal force of contraction, even if the contractions are performed only a few times each day.

This leads to a useful conclusion- six nearly maximal muscle contractions performed in three sets 3 days a week give approximately optimal increase in muscle strength, without producing chronic muscle fatigue. 

Another point to note is that muscle strength increases about 30% during the first 6 to 8 weeks of resistive training program but almost plateaus after that time. Muscle training is very useful in old age when most of the muscles get atrophied due to sedentary life style, in whose case often more than 100% muscle strength can be achieved.

Another point to discuss is regarding power of muscle contraction which is very different from muscle strength. It is the measure of total amount of work that the muscle performs in a unit period of time, measured in Kg-meters per minute. A person has the capability of extreme power surges for short period of time (a maximum of 7000kg-m/min in the first 8 to 10 seconds), whereas for long-term endurance events, the power output of the muscles is only one fourth (about 1700kg-m/min in the next 30 min, 1.167 min after starting the exercise) as great as the initial power surge. 

But the athletic performance is not four times (actually about 1.75 times greater) during the initial power surge as it is for the next 30 min, this is due to the fact that the efficiency for the translation of muscle power output into athletic performance is often much less during rapid activity than during less rapid but sustained activity. 

The ability of muscles to deliver extreme amounts of power for a few seconds to a min or so depends upon the percentage of ‘fast-twitch muscle fibers’ present in them, which are specially designed for that purpose. For example, the higher preponderance of fast-twitch fibers in gastrocnemius muscle gives it the capability of forceful & rapid contraction of the type used in jumping.

On the other hand, ‘slow-twitch muscle fibers’ are designed to provide endurance, delivering strength of contraction over many minutes to hours; the greater percentage whose presence in soleus muscle makes it suitable for prolonged lower leg activities. 

Genetics inheritance determines the varying percentages of fast-twitch & slow-twitch muscle fibers in the muscles of an individual, & hence to some extent the athletic capabilities of different individuals. This also explains the fact that some types of sports are most suited to some persons, for example some people are born to be marathoners, others jumpers or gymnasts. Unfortunately, athletic training has not been shown to change the relative proportions of the two types of muscle fibers.

Endurance is another measure of muscle performance. Stamina of a healthy player is largely determined by the endurance of his or her muscles. Endurance can be roughly measured by the time a player can sustain the sporting event until complete exhaustion. Endurance depends upon the amount of glycogen that has been stored in the muscle before the period of exercise.

High carbohydrate diet stores maximum amount of glycogen (40g/kg of muscle) in the muscle than other types of diet (high fat diet in contrast stores only 6g/kg of glycogen, being the least). Also high carbohydrate diet makes full recovery of exhausted muscle glycogen in about 2 days (48hours), in contrast players on high fat, high protein diet or on no food al all show very little recovery even after as long as 5 days.

These lead us to an important conclusion-Players should have a high-carbohydrate diet before a grueling sportive event, also he/she should not participate in another exhaustive exercise or sportive event during 48 hours preceding the previous event.

Muscles require energy constantly not only for contraction (a muscle can shorten up to a maximum of 30 % of its total length during contraction) but also for relaxation, in the form of ATP (Adenosine triphosphate). ATP is supplied to muscles by-stored ATP in muscle itself, Phosphocreatine-creatine system, which can reconstitute the stored muscle ATP (together called phosphagen system); Glycogen-lactic acid system, having the ability to reconstitute phosphagen system & the last, Aerobic System which can provide enough energy to reconstitute all the above system. 

The phosphagen system can provide upto 4 moles of ATP per minute & can provide maximal muscle power for 8 to 10 seconds ;i,e; used by the muscle for power surges of a few seconds. Glycogen-lactic acid system generates 2.5 moles of ATP per minute & can provide 1.3 to 1.6 minutes of maximal muscle activity but the muscle power is somewhat reduced. 

The aerobic system (concerns with oxidation of foodstuffs-glucose, fatty acids & amino acids-to provide energy) on the other hand generates only 1 mole of ATP per minute, but can provide maximal muscle activity for unlimited time (as long as the nutrients last), & hence is required for prolonged athletic activity. 

Most of the combat sports sparring including boxing utilize both Glycogen-lactic & aerobic systems, whereas the performing competition like for kata in karate or poomse in Taekwondo mainly uses Phosphagen & glycogen-lactic acid systems. 

The stored glycogen is metabolized in two steps-1st step with no oxygen requiring & generating energy (4 ATP for each glycogen) & 2 pyruvic acid molecules for each glycogen-this is anaerobic glycolysis; 2nd step with with the oxidation of pyruvic acids in the mitochondria of muscle fibers & release of large sum of energy.When there is insufficient oxygen in this 2nd step, most of the pyruvic acid of the 1st step is converted in to lactic acid (this constitutes the Glycogen-Lactic acid system). 

Also when large amount of ATP are needed for relatively short to moderate periods of muscle contraction, this anaerobic glycolysis is used as it provides ATP 2.5 times faster than the oxidative mechanism of the mitochondria (as we know for rapid muscle contraction Phosphagen system is used which can provide ATP twice as fast as the Glycogen-lactic acid system). The use of this anaerobic system means generation of large amount of lactic acid which can cause extreme fatigue. 

Our body contains about 2.05 liters of stored oxygen which can to be used for aerobic metabolism even without breathing any new oxygen. This stored oxygen is used up within a minute or so in heavy exercise, also it takes a few times for the circulation to deliver the extra oxygen required by the working muscles. 

During this period of non availability of oxygen, ATP is primarily produced by anaerobic mechanisms (phosphagen & lactic acid system). This causes oxygen-deficit at the beginning of exercise. This oxygen deficit is repaid after the stoppage of exercise in the form of oxygen-dept which is approx.11.5liters (2.05 liters for the storing of oxygen in the body+9.45 liters to reconstitute phosphagen & lactic acid system) & hence even after the exercise is over, the oxygen uptake still remains above normal, at high level for the 1st 4 min & at a lower level for another 52 minutes.

Physical performance or fitness is inversely related to the oxygen-deficit, & physical training & warm up decreases the oxygen-deficit; therefore warm up & physical training increases physical performance & fitness. Also when adequate amounts of energy are available from oxidative metabolism, a large portion of the lactic acid is converted into glucose mainly in liver which replenish the glycogen stores of the muscles; the remaining lactic acid is converted back into pyruvic acid & oxidized to release energy.

Warm up is very important & is essential part of every sportive event. Warm up effects:

(a) Increase the blood flow & nutrients to working muscles.

(b) Increase level of mitochondrial enzymes & energy stores causing lesser use of anaerobic work.

(c)Prevents heart damage during 1st few seconds of heavy exercise; otherwise there will be inadequate blood flow to the heart.

(d) Prevents muscular or connective tissue injuries. 

Physical training is, as discussed above, one of the most important determinant of athletic performance & fitness. Physical training effects:

(a) Improvement in psychology of the athlete, & the decrease in psychic stimuli to vasomotor & respiratory centers.

(b) Cardio-respiratory response reaches a steady-state early with optimal blood flow distribution.

(c) Greater fats are used for energy, sparing glycogen, which lead to increase endurance of the athlete as physical performance is a direct function of the glycogen stores. 
This is due to the decrease in respiratory quotient, RQ, which is the ratio of the volume of carbon dioxide produced by the volume of oxygen consumed during a given time, because of the aerobic training (RQ for 100% fats utilization is 0.7 as compared to 0.83 for proteins & 1 for carbohydrates).

(d) Higher Vo2max.(explained later)can be achieved. This is due to increase in maximal cardiac output; increase in arteriovenous oxygen concentration difference; decrease of peripheral resistance & less increase in both systolic & diastolic blood pressure; less increase in pulmonary ventilation & less stimulation of respiratory centre; & lastly more increase in diffusion capacity of lungs for oxygen due to increase pulmonary capillary density.

In addition to stored glycogen, muscles also utilize glucose from blood (released from stored glycogen in liver) as source of energy. These two are the energy nutrients of choice for intense muscle activity. This also explains the usefulness of glucose solutions given to players during the sportive events which provide as much as 30-40 % of the energy required during the events.

Apart from carbohydrate energy source, muscles also use other source of energy. Muscles use large amounts of fat for energy in the form of fatty acids & acetoacetic acid; they also use to a much extent proteins in the form of amino acids.

Most of the energy of muscles is derived from carbohydrates during the 1st few seconds or minutes of the exercise, but at the time of exhaustion, as much as 60 to 85 % of the energy is derived from fats. Also, the glycogen stores of the muscles become totally depleted in those endurance sportive events that last longer than 4 to 5 hours, & hence fat supplies more than 50 % of the required energy after about the 1st 3 to 4 hours of a long term endurance events.

Respiratory physiology in exercise

Respiratory ability is very important for the maximal performance in endurance sportive events. 

The oxygen consumption & total pulmonary ventilation has a linear relationship with levels of exercise. Both can increase, in a well trained person, in maximal intensity of exercise to 20 times the value at resting state. Physical training is important as oxygen consumption under maximal conditions in a well trained person can be increased to 1.4-2 times the highest for an untrained average person. 

The intense ventilation during exercise results mainly from neurogenic signals transmitted directly into the brain stem respiratory center as a collateral impulse when the brain is transmitting motor impulse to the exercising muscles (much like the stimulation of the vasomotor center in the brain stem during exercise causes a simultaneous rise in blood pressure),& partly form sensory signals from contracting muscles & moving joints. 

This neurogenic anticipatory stimulation of the respiration at the onset of exercise, even before it is needed, is used to supply the extra oxygen required for the exercise & also to blows off extra carbon dioxide. The chemical factor & the thermal factor do the required fine adjustment in the respiration initiated by the neurogenic factor to keep the oxygen, carbon dioxide, pH of body fluids as normal as possible. 

This neurogenic factor is now shown be partly a learned response; i.e; with repeated periods of exercise, the brain becomes progressively more able to provide the proper signal to keep the Pco2 in body fluids (direct function of amount of carbon dioxide) etc at its normal levels. 

This again shows the importance of physical & breathing training. One important thing is that the maximal breathing capacity (voluntary) is about 50% greater than the actual pulmonary ventilation during maximal exercise. This means that respiratory system is not normally the limiting factor in delivery of oxygen to the exercising muscles. 

The rate of oxygen utilization under maximal aerobic metabolism (Vo2max) increases only 10 ter short term athletic training, but may increases more after years of training.Vo2max on the other hand is largely determined genetically-people with grater chest sizes in relation to body size, & stronger respiratory muscles have more Vo2max, & hence such person are more successful as marathoners etc. 

The oxygen diffusing capacity of lungs increases above 3 times during maximal exercise. The maximum diffusing capacity of a trained person is almost 2 times that of a nonathlete during maximal exercise. This lays the importance of physical training, specially the endurance training. Genetics is also an important determining factor of maximal oxygen diffusing capacity.

Cardiovascular Physiology in Exercise

Exercise causes activation of sympathetic system & secretion of large amounts of epinephrine & norepinephrin from the medullae of the two adrenal glands, along with release of stress hormones. Theses lead to vasoconstrictor response of the peripheral circulatory system-both arterioles (increase blood pressure) & capacitative areas of circulation including veins (increase the venous return to heart), & also the heart itself is stimulated (heart rate increases, the pumping strength increases etc.). 

Due to poor vasoconstrictor innervations the coronary (instead during maximal exercise, coronal blood flow increases by 5 times with 100% coefficient of oxygen utilization) & cerebral systems (no change in cerebral blood flow during any grade of exercise) are spared. 

In exercising muscles, however, there is vasodilatation of arterioles due to local chemical changes .Reduction in oxygen is the most important cause- the arterioles walls cannot maintain contraction in absence of oxygen & release of many vasodilators. These are adenosine (most important), potassium ions, ATP, lactic acid & carbon dioxide etc. They cause about 12.5 increases in muscles blood flow during strenuous exercise. 

The moderate rise in arterial blood pressure (usually about 30%) & many other factors (like opening up of dormant capillaries which delivers 2-3times more oxygen & nutrients to exercising muscles) occurring during exercise cause another 12.5 increase in muscles blood flow. But during the muscles contraction phase of exercise, blood flow decreases as intramuscular blood vessels are compressed. This explains the rapid muscle fatigue develops during strong tonic muscle contractions due to lack of enough oxygen & nutrients. 

Muscle work output, oxygen consumption & cardiac output during exercise are linearly related to one other; i.e; the muscle work output increases oxygen consumption, which in turn dilates the muscle blood vessels, thus increasing the venous return & cardiac output. Physical training can increases the maximal cardiac output in well trained athlete about 1.3-2 times that of an untrained person during exercises, & almost 5.4 times the cardiac output at rest. This is due to the effect of training & exercise on the heart muscles. 

In a trained persons heart chambers may enlarge up to 40 %, also the heart mass up to 40% or more. The heart-pumping effectiveness of each heart beat (stroke volume- the amount of blood pumped by each ventricle of the heart per beat) is also 40-50% greater in the highly trained athlete than in a normal person. 

Important point to be noted is that heart enlargement & increase in pumping capacity occur entirely in endurance types, not in the sprint types of physical training. Another important point is that though the heart of an athlete is considerable larger than that of a normal person, resting cardiac output (the amount of blood pumped out by each ventricle into the circulation per minute) is almost the same. This is possible only when there is corresponding decrease in the heart rate of trained athlete at rest (as Cardiac output = Stroke volume multiply heart rate). 

Stroke volume can be increased twice the normal value during exercise. The stroke volume normally reaches its maximum by the time the cardiac output has increase only halfway to its maximum (Cardiac output can be increased to 5-6 times-approx.25-36 liters/min- during maximum exercise).For further increase in cardiac output, the heart rate must increase correspondingly (heart rate increase linearly with increase in physical effort. 

Heart rate during exercise can be used to roughly grade exercise: Grade I/light or mild exercise-below 100/min; Grade II/moderate-100to125/min; Grade III/heavy-125to150/min; Grade IV/very heavy or severe-above 150/min heart rate. Maximum heart rate attainable during exercise is 220 minus age (in years), therefore higher values of maximum cardiac output can be achieved in younger athletes compared to older ones). Hence the increase in heart rate accounts by far for a greater proportion of the increase in cardiac output than does the increase in stroke volume during strenuous exercise. 

During maximal exercise, both the heart rate & the stroke volume are increased to about 95% of their maximal levels, this means cardiac output is increased to 90 % of the maximum that a person can attend. On the other hand, as discussed above, pulmonary ventilation is increased to about 65% of the maximum. 

This leads to the conclusion that cardiovascular system is the one, rather respiratory system, that limits Vo2max., as oxygen utilization by the body can never be more than the rate at which the cardiovascular system can transport oxygen to the tissues. 

Hence athletic performance mainly depends upon the performance capability of his/her heart. And training, as we have discussed above, increases the performance capability of one heart (for example ability to achieve 40% greater cardiac output in trained athlete over the average untrained male) to an optimal level. 

Due to generalized vasoconstriction as discussed earlier during exercise many visceral blood flow decreases, specially during severe exercise, which may damage the system. Athletic pseudonephritis is a condition characterizes presence of proteins, cells & other abnormal substances in urine due to prolonged, heavy exercise.

Body thermal physiology in exercise

The maximal efficiency for conversion of nutrient energy into muscle work is only about 20-25%, remaining 80-75% is lost as heat energy. Also almost all the energy (20-25%) that goes into creating muscle work still becomes body heat because all but a small portion of this energy is used to overcome viscous resistance to the movement of the muscles & joints, & also to overcome the friction of the blood flowing through the blood vessels etc. 

The amount of heat liberated in the body is almost proportional to the oxygen consumption, & as we know that in a well trained athlete, the amount of oxygen consumption can increase almost up to 20 times, the heat generated is tremendous performing endurance sportive events. Also during severe exercise the blood flow in skin is also decreased due to severe vasoconstriction. This coupled with hot & humid weather or excess clothing the body temperature can easily rise to 41-42 degree Celsius, in spite of the sweating mechanism. 

The stoppage of the exercise itself at this level, does not easily decline the temperature itself, due to failure of temperature-regulating system & liberation of still more heat caused by the very high body temperature doubling of all the intracellular chemical reactions. 

This much elevated temperature becomes destructive to body tissues & cells, specially the brain cells- leading to multiples symptoms: extreme weakness, headache, exhaustion, dizziness, nausea, profuse sweating, confusion, staggering gait, collapse & unconsciousness. This whole complex is called heatstoke & if not treated immediately can lead to death. 

At this stage body temperature should be tried to reduce as rapidly as possible. Remove all the clothing, spay cold water on all the surfaces of the body or continually sponge the body with cold water & blow air over the body with a fan. Instead the body can be immersed totally in water containing a mush of crushed ice.

Physiology of Body fluids & salts in exercise

Normally the daily output of water is about 2.3 liters & we should ingest fluid more than 2.1 liters per day (700ml, approx. 2.8glasses of water, as water in cooking; & more than 1.4 liters as the fluid by mouth as water & beverages, approx.> 5.6glasses of water). In prolonged & heavy exercise, the daily output of water increases more than 2.87 times, & therefore the fluid ingested should be more than 3.05 times the normal value (more than 5.7 liters of fluid by mouth as water & beverages, approx. > 22.8glasses of water). 

During heavy exercise or in very hot weather, water loss in sweat may increase to 1-2 liters per hour or almost 50 times normal value per day. Similarly, in prolonged & heavy exercise, insensible water lost through lungs increases almost 2 times that of the normal value per day. All of this will rapidly deplete the body fluids unless adequately taken. 

More than 70% of body weight (some say-60% of body weight is total body water) is because of the water it has. Loss of water upto 10% of the total body water, makes a person feel extremely tired & fatigued. A more than 20% loss may result in death. As much as 2.268 to 4.538kg weight loss has been recorded in athletes in a period of one hour during endurance athletic events under hot & humid conditions. 

This mainly results from loss of sweat. Loss of enough sweat to decrease body weight only 3% can significantly diminish a person’s performance, & a 5 to 10% rapid decrease in weight can often lead to serious muscle cramps, nausea etc. Hence it is essential to replace fluids as it is lost. 

Sweat contains large amount of sodium chloride, some urea & lactic acid. So, considerable amount of salt is lost through sweating. The sweat glands, however, become acclimatized when an athlete becomes acclimatized to the heat by progressive increase in athletic exposure over a period of 1 to 2 weeks rather than performing maximal athletic feats on the first day (acclimatization to heat: the various physiological readjustments & compensatory mechanisms in the body that reduces the bad effects of prolonged heat exposure). 

This acclimatization of sweat glands results mainly due to increase secretion of aldosterone by the adrenal cortex. The aldosterone increases the reabsorption of sodium chloride from the sweat & urine, & loss of potassium through sweat & urine. 

This leads to an important conclusion-(a) Salt supplementation should be there for all athletes performing exercise on hot & humid days, but once the athletes are acclimatized, only rarely do the salt supplementation need to be considered during the sporting events. Hence there may at many a times be over dose of this salt supplementation which is equally harmful. (b) Some of the supplemental fluids of athletics should also contain proportioned amounts of potassium along with sodium, usually in the form of fruits juices & coconut water etc.

Basic Sport Pharmacology

(a)Caffeine (found in coffee) is said to increase athletic performance, but reliable data are lacking.

(b)Androgens/male sex hormones or any other anabolic steroids. They can increase muscle strength & increase athletic performance. These are banned drugs in sports. They causes hypertension, promote heart attacks & strokes. External male sex hormone preparation decreases testicular function, may lead to infertility & decreases the secretion of the person own hormone. In females, musculinization can take place-hirsutism, bass voice, ruddy skin, cessation of menses, infertility etc. 

(c)Others drugs such as amphetamines, cocaine (a narcotic drug) etc have been said to increase one’s athletic performance, mainly due to psychic stimulant. The overuse can lead to deterioration of performance. Such drugs may interact with the epinephrine & norepinephrine (catecholamines) released during exercise, & may cause over excitability of the heart, leading to ventricular fibrillation which may lead to the death of athletes within seconds. 

(d)Nicotine, present in tobacco smoking, is widely regarded as one of the biggest enemy of an athlete. It causes constriction of the terminals bronchioles of the lungs, increasing the airflow into & out of them. Nicotine paralyzes the cilia on the surfaces of the respiratory epithelial cells that normally beat continuously to remove excess fluids & foreign particles from the respiratory passageways, resulting in much accumulation of debris in the air-passages adding further difficulty of breathing. The irritating effects of the smoke itself cause increase fluid secretion into the bronchial tree, as well as swelling of the epithelial linings. All of these mean that mean that even a light smoker will feel respiratory strain during maximal exercise, reducing his/her performance significantly. 

(e)Alcohol is a neuronal depressant. Any measurable concentration of alcohol produces a measurable slowing of reflexes- performance is impaired, fine discrimination & precise movements are obliterated & errors increases. Chronic alcoholism damages brain neurons.

In small doses, BP is not affected much, but moderate doses may cause mild rise in BP due to increase muscular activity & sympathetic stimulation & also causing tachycardia. This may interact with the exercise induced rise in catecholamines & may produce dangerous results. 

In large doses, alcohol causes direct myocardial & vasomotor center depressant with fall in BP. Chronic alcoholism causes hypertension, cardiomyopathy & cardiac arrhythmias, & megaloblastic anaemia etc. Alcohol is a depressant on respiratory centre, but may transiently stimulate respiration reflexly due to its mucosal irritating nature. Chronic alcoholism also causes muscles weakness & myopathy, & its high doses depress temperature regulating center & deplete hepatic glycogen causing hypoglyceamia.All these mean alcohol should be avoided, specially by competiting athletes & sport persons.

Prolongation of life is possible through sport & fitness

Mortality is shown to be 3 times less among people who maintain appropriate body fitness, using judicious regimes of exercise & weight control, specially between the ages of 50 & 70. These may be due to the cardiovascular protective effect of body fitness: maintenance of moderately lowered blood pressure, & reduced blood cholesterol & decrease ratio of LDL (enemy lipoprotein) to HDL (protective or friendly lipoprotein). 

Another important point is that athletically fit person has more bodily reserves to call on when he or she does become sick. For example an athletically fit old man has twice as much as respiratory reserve (ability to increase oxygen delivery to the tissues in times of need)as a non fit old man, & 50% greater cardiac reserve (ability to increase cardiac output in times of need) than in a non fit old man. 

Hence, understanding exercise physiology & the scientific data thus collected has been used to improve the performance of athletes, sportsmen & military personnel. 

The knowledge of this field also helps a physician in many ways- aiding the diagnosis of heart & lung diseases; pre- & post-operated assessment of cardio-thoracic surgical patients; rehabilitation of cardiac invalids; & screening workers for disability compensation etc. 

For players & coaches also, the basic understanding of sport & exercise physiology will definitely help increase their efficiency & performance.

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Dr.HanjabamCha Barun,

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NS NIS, Patiala, Punjab, India,

sports medicine student,

Email:dr.barun.hanjabam@gmail.com

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Home Page > Health > Grip Strength: 6 Exercises To Make Your Grip Stronger

Grip Strength: 6 Exercises To Make Your Grip Stronger

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Whether hanging from a tree branch over a yawning chasm, or simply shaking hands with an idiot who decides to squeeze your fingers as hard as he can, having a strong grip can be key. Certain exercises like the deadlift require you to have strong hands simply to be able to lift the weight, and a strong grip can come in useful in a range of situations, from home repair to climbing, from throat strikes to holding on to your dog

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Improve your strength and athletic ability with an extreme workout. Challenge yourself with the P90X workout by Tony Horton, or get shredded with Shaun T’s infamous Insanity Workout. Both will push you beyond the limit!

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Home Page > Business > Project Management > Project Management Training: Can’T Afford 5-Days Out Of The Office?

Project Management Training: Can’T Afford 5-Days Out Of The Office?

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During the past decade project management has undergone a transformation with through greater codification and formal certification. This certification and been based on the Association for Project Management (APM), Prince2TM and Project Management Institute (PMI) under taken by seemingly ever increasing number of organisations and individuals. With over half a million members of the PMI, 250,000 Prince2 Practitioners and 17,500 members of the APM, the world has seen a rapid growth in project management certification, much of it in the last ten years.

Traditionally this certification has been delivered as five days in a hotel with an exam on a Friday. Is this really the best way of developing project managers, or was it organised this way for the convenience of the training organisation and the HR department? 

 
The weaknesses of the current 5-day project management training paradigm.
Project Managers are inherently activists, they learn by doing, so to remove them from a project for five days to develop new skills, always creates an artificial environment. Learning cannot be applied to the work place in bite size pieces. Putting the exam at the end of the course creates the pressure to focus on passing the test and not learning new skills. Some enlightened organisations recognised this limitation and committed to slightly longer modular programmes of two times 3 days or even 3 times 2 days. This at least gave time for individuals to apply what they were learning as they went. However in the tougher economic times organisations are beginning to challenge the paradigm of a week out of the office to pass a qualification. The challenge now is how to cover the wide range of project management topics in less time without reducing the quality of the learning.

Innovation has the solution
As with many such challenges technical innovation has the solution. Learning does not have to be done in the classroom. We can learn in many ways, through on the job exercise, reading books listening to the radio, playing on the computer.  All the learner needs is access to the right material to help and guide the learning process. This needs to be available in a wide range of media to suit the learning style and approach of the individual. This is what is offered by the Parallel Learning System.

Parallel Learning System
The Parallel Learning System provides a wide range of learning activities including to a study guide printed as a book, e-learning, podcasts and workshops. Each can be used individually or as a combined approach to learning. Each element is widely available, the book and e-learning are easily purchased from Amazon and the podcasts can be downloaded free of charge from the web or iTunes. This whole approach means that the workshops can focus on skills development and preparing for the exam. 
Click here for more information on innovative approaches to project management training

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How do you urgue for project management office implementation in an organization?
Hi, Can I consider my college graduation project as a part of my project management experience for the PMP applcation ? Thanks, Yamen
Which Online Project management Software is good for small business entrepreneurs?

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Project Collaboration

This video demonstrates how to collaborate with others using the web-based project management application Project Management for the Real World (www.pmrealworld.com). As a software developer and a musician, I am in a unique position to be able to create instructional videos that accurately demonstrate and describe the functionality of a give application, adding creative original music to enhance the delivery of the desired message. Inquire to sandys@windsng.com (08:56)

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AstroWix a Registered Education Provider of PMI® provides Project Management training to help professionals with the PMP® Certification, from PMI® USA. AstroWix assists in preparing different candidates in identifying their strengths & weaknesses and improve various skills that are required for successful project management. AstroWix is one of the few recognized names to help candidates successfully write PMP® certification exam with a pass success rate of 100%, which is far above the average.

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Management Training Dublin: Focus on Developing Business Leaders

Businesses need to evolve to the ever changing landscape of the marketplace. Managers must be able to meet the demands of change in their respective industries.

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lViews: 303

How the Select a Project Management Training Provider?

An insider’s guide to selecting a good quality Project Management Training Provider?

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Rise up to Project Management Challenges with PMP Certifications

There was a time when project management was considered the domain of engineers. It was taken for granted that engineers with specialized technical skills were always most suitable candidates for managing projects in their fields. The time proved the conception to be a myth. Project Management is quite complex and has typical issues of its own.

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Jenny Franklinl
Careersl
Nov 13, 2009
lViews: 184

How to Choose a Project Management Training Program

A Project is a temporary and unique endeavor, with a defined beginning and end, to reach specific goals and objectives within time, budget and technical constraints. Project Management helps us to achieve project goals by optimizing processes through proper planning, organization and allocation of resources and integration of sub-processes within the project.

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Creative Process

How much do you value the investment you have made into your business?
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Value of On-line Project Management Training

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Parallel Project Trainingl

Business>
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lViews: 120

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Home Page > Self Improvement > Advice > 5 Tips to Learn Soft Skills – Success Notes From Among the Leading Soft Skills Training Institutes in Mumbai

5 Tips to Learn Soft Skills – Success Notes From Among the Leading Soft Skills Training Institutes in Mumbai

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Posted: Jul 01, 2009 |Comments: 0
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Active Listening – Listen carefully to others. Don’t interrupt in between. This makes the other person comfortable interacting with you. You should clarify your doubts when your turn comes. This goes a long way in developing a trustworthy relationship and learning soft skills.

Communication Skills – Choose your words carefully. Always maintain a neutral language & tone while giving a critical feedback. Don’t give a reflexive response, which you may repent later. Think for a second before speaking. By this you reduce the risk of jumping to conclusions or saying something you do not mean. At our soft skills training centers across mumbai (Dadar, Andheri, Thane, Vashi, Borivli and Dombivli), we develop superior communication skills through a range of communication and confidence building exercise. It is observed that most candidates, even though with numerous talents shy away from talking due to a basic insecurity of spoken English ability!

Team Building- Be friendly & approachable. Delegate the work in a team by analyzing the strength & weakness of each member. Treat every member equally. Be a receptive of one another’s thoughts and views. Talking about others behind their backs is a strict No. Acknowledge their achievements and sympathize in sad moments. This builds a strong & cohesive team.

Conflict Resolution- In disagreements between people intervention & mediation becomes critical if we want to maintain positive environment. Arrange to meet both the parties together and never individually. Help to sort out the difference. Be neutral while listening to both the parties. Arrive at a solution with concurrence to learn soft skills.

Leaderships Skills- Be active in body & mind. Remember the golden rule “Practice what you preach”. Don’t take shortcuts or compromise on principles. Try hard to show up the best in others. Let your people blossom. Create opportunities for some lightheartedness and fun. This helps the team to gel better as you learn soft skills in mumbai. Treat failure as learning skill that trains what not to perform in future. Try to be calm during crises.

Workplace Ethics- The work pressures due to a highly dynamic business environment call for the demonstration of high work ethics. Ethics is a matter of values and associated behaviors. It is a personal responsibility in regard to workplace ethics. If you continually demonstrate a high level of work ethics, you know that you did the best that you could do and will develop high levels of self esteem and learn soft skills.

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To get useful, practicable tips and Attend a Soft skills development workshop in mumbai visit Courses.Bindas-Bol.com. To locate your nearest address visit us at Courses.Bindas-Bol.com

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Home Page > Sports and Fitness > Fitness > The POWERFUL excuses for NOT exercising

The POWERFUL excuses for NOT exercising

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Posted: Jul 22, 2010 |Comments: 0
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The POWERFUL excuses for NOT exercising

Everyone reading this post today will be able to at some point in their life relate to some of the excuses that I am going to highlight today.  Yes have a giggle, have a laugh but and if you haven’t already, then you need to seriouslydo something about it!…

Q - The question I would like to ask you is, WHY is exercise seen as such a chore?…What emotions run through your body at that moment in time, that triggers your mind to come up with so many passionate excuses that you actually start believing them and don’t exercise…

Let’s have a quick look at some of the excuses that are used to get you out of exercising

“I don’t have time, I’m too tired, the last time I went to the gym I couldn’t move for days, my x boyfriend/girlfriend goes to that gym, I have stuff to do at home, I have shopping to do, I’m watching a film tonight, I will go tomorrow, I have a head ache, my back is hurting for some reason, my dog is not feeling to well, I’m studying, I have an early start tomorrow, I brisk walk once a week, I’m getting my car serviced, I went last to the gym last week, I think I’m getting a cold, my foot hurts, I had a hard day at the office, it’s getting far too late to go tonight”……YES I have heard all these excuses and more having been a personal trainer now for 11 years and they just seem to get better and better….

But this needs to STOP!…every year your body is losing flexibility, muscle tone and condition, you need to maintain these elements even more so towards the later stages as the aging process is not too kind or forgiving.

If you are unable to touch your toes today or run a mile without becoming bed ridden for a week then imagine the condition of your body when you start approaching your 50 and 60s!  It will only get worse, even the simplest of tasks such as walking up the stairs can become an effort in itself!

The aim of this article is NOT to scare you but rather to give you something serious to think about…exercise does not mean having to be carried out of the gym  by it’s staff…you can take part in 30 minutes a day at home or at your local gym, remember health and fitness is and should be for life, so whats the rush?…

Get rid of the emotions and focus on the task in hand – “Mind over Matter”

The next time you have a gym workout scheduled in your diary make sure you stick to it, especially when there are only 2 hours left prior to your workout, that’s when the emotions start kicking in, your mind starts to wonder and you begin to lose focus and start thinking of going straight home from work instead of the gym!…

The amount of times I have heard from my clients that they are glad they came to the gym because they felt good after the session, the hardest part is getting there!…remember it really is simply Mind over Matter

Focus on your goal

Every time you are facing a setback and a tidal wave of negative emotions crashing inside you, just focus and remember how you see yourself looking and feeling.  If you have a visual aid with you on the days you are due to exercise then this can further increase positive emotions and get you into the gym.
 
Do you have a picture of what you looked like or a person whom you would like to look like?…if yes then this is a powerful tool to combat negative emotions.

The mind is swamped with negative emotions that are released when YOU have to do something you don’t want to, but you MUST overcome and defeat these emotions with positive tools…every time you do win a battle of emotions you are that much closer to reaching your goals.

Deepak Bhangu
Personal Trainer
www.musclemadness.co.uk

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Deepak Bhangu -
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I am a Personal Trainer of over 10 years, am the Head of Operations at Musclemadness and am also a Health Club Owner for yje past 5 years.

Health & Fitness is my passion and driving force in everything that I do and I feel I have a personal obligation in ensuring that accurate information on fitness topics reaches you.

For more information on Health & Fitness you can visit www.musclemadness.co.uk I have a panel of experts that have already submitted and are writing master pieces on health & fitness. 

You will find video, interviews and much much more…www.musclemadness.co.uk

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Home Page > Self Improvement > Coaching > The Trained Brain : Six Steps Decision Making

The Trained Brain : Six Steps Decision Making

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Posted: Feb 24, 2011 |Comments: 0
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ALL important or big decisions should be made the same way – on paper & from a neutral position. This was raised a few weeks ago by a client who asked me for advice on an effective way to make decisions. What follows are the Trained Brain Six Steps to Effective Decision Making. Follow them to transform your thinking and train your brain to think differently.

1. DEVELOP A WINNING MINDSET BY STRIVING FOR CLARITY: You may have more than one outcome. Write them all down and use emotive language. Be clear and concise.

2. TRANSFORM YOUR THINKING BY GIVING YOURSEF OPTIONS: What are your options? Keep in mind one option is no choice. Two options is really just a dilemma. Strive for three or more options as this gives you a level of choice.

3. DEVELOP MENTAL STRENGTH BY CONSIDERING THE CONSEQUENCES: What are the upsides and the downsides of each of the options you have? Write them down on the same piece of paper.

4. EVALUATE YOUR THINKING: Learn how to evaluate your thinking and weigh up the consequences. To do this you’ll need to review the options you’ve given yourself. Ask these questions:

What outcomes are affected?

How does each upside and downside impact your desired outcome? Does it move you closer or further away from your goal?

What’s the chances of the upside/downside occurring? (think this out on a scale of 1 to 10)

What’s the emotional benefit/consequence if this were to happen?

5. MAKE IT BETTER: Review the downsides. How could you make them better or eliminate them? Think positive, be proactive and constructive.

6. DECIDE: Based on probable consequences, select the choice one that gives you the best chance of meeting the outcome you wrote down right at the start of the exercise.

Once the decision is made, the person with the Trained Brain will now:-

a. Know the outcome so will take action to reach that desired result.
b. Make sure that action gives the win.
c. Make it happen and DEAL WITH THE RESULT.

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We train our bodies. We train our technique. Yet we overlook one of the most important muscles of all – our brain!

Created in 2000 by Jamie Edwards, Trained Brain helps people of all ages and abilities to succeed in sports, business, education and life using practical mental training to develop positive thought patterns and habits.

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What are the steps to the decision making process ?
What are the steps to the decision making process?
Compare the role of the individual and the role of the organization in ethical decision making. How can business promote an ethical climate?

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Home Page > Home and Family > Pets > Ferret Training Games

Ferret Training Games

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Posted: Feb 07, 2010 | Views: 689 |

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Ferrets like to play and sometime they go really crazy in their own games that they can really make your house a war zone. Therefore the ferret play time is also a part from every ferret training program, which will allow you and your ferret to pass the time with a lot of fun and minimum mess.

The most popular ferret training games are hiding and seek, fake battles, jumping and rolling inside blankets. Ferret also like to drag items from place to place, so if you have something important keep it in a save place or it will be lost. Anyway by knowing your ferret’s behavior, you will learn very fast what his favorite games and be his best game partner!

The game my ferret like the most is chasing, when I see that he start to jump and trying to get my attention I get down on my knees and start to chase him, it is very fun ferret training game and of course you have to fully participate in it in order to succeed.

The Maze game – as you probably know, ferrets are very curious little creatures and would love this training game. All you have to do it to take some carton boxes and big cards and build a big maze full of tunnels and rooms. You can also put food in some spaces of the maze – especially in the end where the exist is. Your lovely ferret can play the maze for hours and as the time goes by, you can see how smart he is and he can even memorize the whole area.

The digging game. Ferrets are always digging so a good ferret training take the account of it. You can take a big wooden box and fill it with sand and a bit of water and let your ferret to dig and dig for hours. After this game it might be very dirty but still they are very happy to do it as it also a great exercise for them.

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Would you like to learn more about ferret training? If Yes! Then, I have a solution. On next page, I will show you exactly how it’s done Click Here to visit my website now!

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What are some good virtual pet games ?
I would like to carry my pet hamster( caged ) from chennai to kerala by train . is it allowed . whether to inform the railway authorities or simply i can carry .l=please let me know the railway rules
I play for a semi professional team , always the best player at the training field but come game time i can’t do the same things , please advise

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Home Page > Home and Family > Pets > Dog Training – Easiest Dogs to Train

Dog Training – Easiest Dogs to Train

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Posted: Nov 09, 2007 |Comments: 0
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There are many different breeds of dog and choosing the right one for you or your family can be a difficult choice as there is several different aspects to consider. This article may help you decide on the one you want by naming the dogs with the best training abilities.

There are no guarantees with which dog breeds will behave in certain ways and there will always be exceptions in every breed of dog but there are many characteristics that you can look out for when finding the correct breed for you, here are some of the top dogs in order of ease to train and how quickly they pick up the different tasks and activities.

Labrador Retriever

The Labrador retriever is a very affectionate dog that takes well to unknown strangers, very friendly and the best of our choice of dogs that are easy to train.

Australian Cattle Dog

The Australian cattle dog is yet another easy breed to train and teach new tricks to due to their passion for learning, not so good with other pets and may be a bad choice if other pets are around at your home.

Sheepdog

Sheepdogs are renowned for being a good well behaved training dog on places such as farms and holdings. Although good and faithful to owners, these dogs don’t take so well to other people who are not familiar, if you have many visitors to your home it may be a choice of breed.

Australian Shepherd

This is again a dog with very high drive to learn new things and explore things further but is not as friendly as the Labrador retriever at the top of the list and is not as energetic either, but is a good protector of the home.

Border Collie

The border collie is not as trainer friendly as some of the breeds above but is a very hard working dog with lots of affection and energy. The border collie enjoys challenges and challenging training schedules. If you cannot spare at least an hour of intense exercise this might not be the correct dog breed choice for you.

There are many other dog breeds around, and you may prefer other training breeds so before getting a dog be sure to explore all aspects to make sure the chosen dog is correct for you.

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Home Page > Health > Wellness > How to Get Motivated on Those Days When You Just Don’t Want to Exercise

How to Get Motivated on Those Days When You Just Don’t Want to Exercise

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Posted: Apr 08, 2009 |Comments: 0
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We all want to make exercise a priority but some days it is tougher than others. How to stay on track?

Enlist an exercise buddy. Make a plan to meet at a specific time and day with a friend, neighbor or co-worker for a work-out.

Exercise regularly with your dog. Try telling Fido you don’t want to go for a run. They don’t take excuses.

Just not in the mood? Go for a shorter work-out. Instead of the usual hour try just 30 minutes.

Do something different. If you just can’t face treadmill today try a class or go for a longer walk.

Think of a fit person you admire. That may encourage you.

Think of a person you don’t want to look like. This may also encourage you.

Bribe yourself.  If I go work-out today I’ll skip cleaning house tonight and watch a TV show instead.

Turn on some favorite music. It may perk you up and get you in the exercise mood.

Sniff some peppermint extract. It has uplifting effects and may boost your desire to exercise.

Ask a friend to help you. Do you have a good friend who is a great motivator?

Weigh yourself. It can either make you feel good about your exercise results or make you realize you need to do it.

Try changing times. If you exercise at night try a morning work-out. You’ll find new people at the gym or new runners out on the trail.

Try exercise at lunch. It can be a great stress reliever or an energizer.   A yoga class at lunch can do wonders to change a stressful day into a better day.

Schedule in exercise and just do it!

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I am moisturizing ma skin twice per day and i use johnson n johnson products…sensitive facial wash and itz moisturizing cream..day time am just applying a daily face sunscreen by SUN SENSE.is it ok?
Hi my period is 2 days late i have just started to exercise i usually go on the treadmill every day for an hour could this be the reason why im late. Im usually on time or even few days early not late
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