Exercise

From OSU Wiki

Introduction

Exercise should be a weekly routine in todays society. Most of society today does not have the time to exercise on a daily basis, therefore, they seek the easy way to lose or gain weight by taking medication for example. People should realize that exercise is not going to benefit by doing so once in a great while. In order to visually see results and feel at your best, you need to work hard when you physically train (breaking a sweat). I am providing some simple yet difficult work-out activities that can be done at home while your watching TV.

There are many different supplements that can help increase muscle growth more rapidly and help with recovery time. Nutritional supplements are good because they prevent us from getting any nutritional deficiencies. If you are deficient in one or more nutrients your body may not be able to build muscle and burn fat properly. Supplements are just additions to an already good nutrition and training program. Nutrition and training are the most important components of a bodybuilding program, with rest and recovery next to them. Once all of those aspects of your program are maximized, then you can start thinking of adding supplements to your program. Here is a list of various supplements that can be a crucial factor with building muscle:

Vitamins and Minerals: Vitamins and Minerals are very important participants in the synthesis of new cells and tissues. If the body is lacking any of the vital vitamins and minerals it needs, the muscles wont be able to reach maximum potential. Many people who are on special diets do not get the full-range of minerals in their daily diets that they need, which would require supplements. These are key contributors in not only muscle growth, but to everyday health as well.

Amino Acids: Amino acids are the most important contributor in the protein synthesis phase in the body, which is crucial in muscle building. They come from protein rich sources such as meat, fish, poultry, dairy products and even some vegetables. Amino acids help aid in growth, repair, and development in muscle tissue. People who need these supplements in the body most are vegetarians, people with allergies, or people with high stress levels. However, everyone could benefit from having the right amount of essential amino acids in the body with these supplements.

Protein: Since our muscles are made up of primarily water and protein, it is essential that you are getting the right amount of protein in your everyday diet to promote muscle growth. It provides the body with the necessary building blocks to produce amino acids that are used for building muscle tissue. Not to mention the benefits protein has on the body's immune system according to scientific research. Protein also plays a role as an antioxidant and helps support a healthy immune system. Most importantly, consistent protein intake coupled with exercise will result in consistent muscle building. Whey protein has the highest value in providing branched-chain amino acids, which result in building and retaining muscle tissue.

Creatine: Creatine is the most commonly used sports supplement on the market today. Our bodies naturally produce this compound in our body, which is used to supply energy to the muscles. It helps transport the essential nutrients through the bloodstream into the muscle fibers, which in turn creating muscle growth. The creatine enhances the ability of the muscle to maintain power output during short periods of high intensity, which is important to have when lifting. Also, since the body produces it naturally, it is one of the safest supplements to take, while producing the biggest results. The main benefits from taking creatine are: · Improved size and strength · Helps muscles recover faster · Improved mental fitness and overall health

Essential Fatty Acids: Essential Fatty Acids- Alpha Linoleic Acid (Omega-3s) and Linoleic Acid (Omega-6s), are fats that need to be consumed on a daily basis or the body cannot manufacture them. They are crucial for not only muscle growth, but for fat loss as well. If the body doesn’t have enough good fats in the body, it tends to store more of the bad fats. If the body does have the essential amount of good fats, it starts to keep them and get rid of the bad fats which the body would usually store.

These are just some of the supplements that I would advise anyone to take if they are trying to maximize their muscle growth process. The body can only get a certain amount of nutrients through foods, others we need to get through supplements like the ones mentioned above.

Exercise Activities

Listed below are some work-out activities

Deck of Cards

First of all you need to get a deck of cards or tear up a sheet of paper into 52 pieces and lable each piece equivilant to a deck of cards (each number and set type). Get rid of the Joker cards if there is any. Shuffle the deck numerous times in order to prevent the same suit from appearing after each other. After you shuffle the deck of cards a few times, seperate the deck into four groups of cards. Each group should hopefully have 13 cards in them.

Description:

each suit of cards represents a different activity.

- Spades  : Crunches or set-ups - Clubs  : Leg sissors (Example: lie flat on your back with your legs STRAIGHT out alternating them up and down) - Hearts  : Regular Push-ups (Your arms should extend below your shoulders) - Diamonds : Diamond Push-ups (Have your hands be practically touching right below the center of your chest and then do push-ups)

Face Cards:

Jack = 11 Queen = 12 King = 13 Ace = 1 or 14 which ever you choose

Now that you have four groups of cards, you are ready to begin your first set. You will begin flipping one card over at a time. Do not pause or stop to do something after you flip one card. Finish the set that you are on before you rest or go make dinner.

Example:

First card  : Four of spades = you will now do four crunches/ Second card  : Queen of diamonds = you will now do twelve diamond push-ups/ Third card  : Ten of hearts = you will now do ten regular push-ups/ Fourth card  : Ace of hearts = you will now do one or 14 more regular push-ups

and so on until you have completed all four sets. Again, DO NOT PAUSE OR STOP, finish the set.

Solution:

This will be difficult to do starting out, but do not give up, finish the entire group as well with all four sets. Notice that you will get some cards of the same suit, which is why this work-out can be difficult. You may also chose to alternate the suit and decide to make hearts a dumb bell work-out instead of push-ups or whatever. This is just a starters work-out and you will most likely change it as you progress. I also encourage you to do some wall-sits and calf raises in between your set of cards just so you get your lower body as well, or you could put calf raises into the set by making the suit clubs or whatever. Once you have done this activity numerous times, you may chose to break it up into three or even two sets out of the 52 card deck. If you are looking to challenge yourself then do split the entire deck into three or two groups.

After a month or so, try doing the whole deck of cards as in one complete set. If you can do every card without pausing or resting then your upper body is in good shape. Do this card work-out on a regular basis if you want to see muscle tone results. Also realize, once you begin doing this on a regular basis do change up the activities, for example, let hearts be a bicept work-out with dumb bells or whatever else you may wish to do. Along with this work-out, getting to the gym and lifting is the main key to building muscle. The deck of cards activity is just a good way to keep your muscles strong and toned, not really for building. Keep in mind that you should be drinking plenty water in between the sets, especially if it is your first time or first few weeks doing so.

Running

Everyone knows this is important. Make sure to set aside some time to take a run or jog a few times a week. I do not need to provide a detailed description on how to run.

Do not do the same runs everyday! Switch it up a little bit. For instance:

   * 60% - 17 reps
   * 65% - 14 reps
   * 70% - 12 reps
   * 75% - 10 reps
   * 80% - 8 reps
   * 85% - 6 reps
   * 90% - 5 reps
   * 95% - 3 reps
   * 100% - 1 rep

  *Sunday - Triceps and abs
  *Monday - Upper and Lower back
  *Tuesday - Chest
  *Wednesday - Legs and abs
  *Thursday  - Shoulders
  *Fridays - Biceps and abs
  *Saturday - Day off

  *Sunday - Day off
  *Monday - Biceps and Upper back
  *Tuesday - Chest and Triceps
  *Wednesday - Day off
  *Thursday - Lower back, Legs, and Abs
  *Friday - Shoulders