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Greetings!
One of the
most important elements of a well conditioned individual and/or a
successful team is the ability to stay healthy.
Once you have obtained favorable strength and
conditioning, the next feat is to maintain it through a consistent
regiment that encompasses optimal health and fitness.
Remember, "When it comes to optimal physical
conditioning... it is easier to get there than it is to stay there!"
| Benefits of
a Strength & Conditioning Coach in Your Program... |
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Sport:
Track
& Field- Many weight training programs are geared toward the
development of overall strength and power. Once this has been
established, it is important to carry developmental gains to the next
level in order to ensure the athlete that extra edge in performance.
This where
event specific exercises come into play. These exercises help enhance
specific muscles and joint movements that directly result in successful
outcomes.
My program
is design to peak the athlete for the conference and national
championships at the end of the season. All training that employs this
program is power events requiring explosive movements.
I am a
thorough believer in the concept of speed specificity training; my
programs are design for you to work towards that goal.
For
strength and conditioning info. on the following sports log
on...www.RickyJackson.com
- Baseball
- Basketball
- Boxing Team/Boxers
- Cross Country/Distance Runners
- Football
- Golf
- Soccer
- Tennis
- Volleyball
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| Elements Of
A Solid Personal Trainer... |
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Ricky
Jackson-Certified Personal Trainer
·Statistics from my years of being a strength and conditioning coach
and personal trainer for countless individuals, athletes, and celebrity
clientele has shown that 88% hire me to help them lose weight.
Often I have been called upon to enhance physical appearances. I have
the ability to produce maximum results. Although safety is always in
the forefront, I must be effective in order to satisfy my clientele.
Since this is my primary goal, I have become an expert on getting
visible results in a minimal period of time.
There are many variables involved when working with a client on weight
loss: physiological limitations, degree of motivation, ethnic and
religious considerations about diet, time management problems, food
likes and dislikes, and especially the client's willingness to make
changes. Success with clients relates to the degree of simplicity used
in the program. It is important that small milestones be met at each
training session. It is equally important that the client fully
understands the course of the program and why the personal trainer
makes decisions regarding a particular program. The best results come
from keeping it simple and progressing each client on his or her
gradient. The final results will be gratifying.
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| Success
Story For February... |
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"This has been the greatest 24 weeks of my life,
I feel better and more confident than I ever have. At first I didn't
think you would be able to help me with the weight lost, I've been
obese my whole life, but like you would always say, WE CAN DO IT !
Thank you Ricky sooooooo much!!!"
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| Monthly
Fitness Tip... |
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Effect
of Low Carbohydrate-CHO Diets on High-
Intensity Exercise Performance.
The low
carbohydrate-CHO diets that have become popular recently promise a
magnitude of benefits from weight loss to increased athletic
performance. However, the available scientific research at this time
indicates that the majority of low-
CHO diets are potentially ergolytic(i.e.,drug enhancing) to endurance
exercise performance and to high-intensity anaerobic exercise
performance (i.e., resistance training) .
The
capacity to perform high-intensity anaerobic exercise can be modified
by dietary regimens coupled with exercise protocols that significantly
alter the glycogen content of skeletal muscle.
Therefore,
diets that are low in CHO and are coupled with intense training
protocols will result in a significant suppression of muscle glycogen
content and possibly impaired
high-intensity exercise performance.
Suppressed
levels of muscle glycogen have been linked to decreases in isokinetic
force production, isometric strength, and time to fatigue and increases
in exercise-
induced muscle weakness.
The
suppressed glycogen levels and inability to perform maximal exercise
with a low-CHO diet are most likely results of impaired glycogen
synthesis which occurs because fat and many amino acids do not
contribute significantly to gluconeogenesis or glycogen synthesis .
These
findings indicate that a low-CHO diet (<40% CHO) may not be
advisable for athletes who perform high-intensity anaerobic exercise,
such as resistance training. Only 3 studies to date have directly
examined the effects of low-CHO diets on high-intensity resistance
training exercise performance.
References
:
1. Brooks, G.A., T.D. Fahey, T.P. White, and K.M. Baldwin. Exercise
Physiology : Human Bioenergetics and Its Application. (3rd ed.).
Mountain View, CA: 4. Cheuvront, S.N. The zone diet and athletic
performance. Sports Med. 27:213–228. 1999. 9. Gollnick, P.D., K. Piehl,
C.W.T. Saubert, R.B. Armstrong, and B. Saltin. Diet, exercise, and
glycogen changes in human muscle fibers. 15. Helge, J.W. Adaptation to
a fat-rich diet: Effects on endurance performance in humans.] 19.
Jacobs, I., P. Kaiser, and P. Tesch. Muscle strength and fatigue after
selective glycogen depletion in human skeletal muscle fibers. Eur. J.
22. Kirwan, 26. Leveritt, M., and P.J. Abernethy. Effects of
carbohydrate restriction on strength performance. J. Strength Cond.
Res. 13:52–57. 1999. 30. Maughan, R.J., and D.C. Poole. The effects of
a glycogen-loading regimen on the capacity to perform anaerobic
exercise. 39. Riley, R.E. Popular weight loss diets. Health and
exercise implications. Clin. Sports Med. 18:691–701. 1999. [PubMed
Citation] 41. Sherman, W.M., J.A. Doyle, D.R. Lamb, and R.H. Strauss.
Dietary carbohydrate, 54. Yaspelkis, B.B.D., J.G. Patterson, P.A.
Anderla, Z. Ding, and J.L. Ivy. J. Appl. Physiol. 75:1477–1485. 1993.
55. Young, K., and C.T. Davies. Effect of diet on human muscle weakness
following prolonged exercise. Eur. J. Appl. Physiol. 53:81–85. 1984.
[PubMed Citation]
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| Health
& Fitness Magazine February 2007 |
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Visit Ricky
in this month issue of H & F, personal trainer section.
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The Role of
a Personal Trainer in Preventing Childhood Obesity
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Obesity is a leading cause of many chronic
diseases. The likelihood of adult obesity increases if one is obese as
a child. A Certified Personal Trainer/Strength and Conditioning Coach
or professionals in the high school setting can promote health and
fitness to our youth through education and exercise prescription.
Sixty-four percent of adults in the
United States are identified as either being overweight or obese.
Obesity increases ones risk of developing heart disease, diabetes,
hypertension, certain forms of cancer,
and other chronic illnesses. Obesity can also contribute to the
development of musculoskeletal injuries.
Pediatricians and researchers are also
recognizing an increase in children and teenagers with excess body fat.
The number of children and adolescents who are overweight has doubled
and tripled, respectively, in the past 20 years.
Children who are overweight or obese risk social
and psychological stress
have increased risk factors for cardiac disease may have an elevated
blood pressure and are at risk for type 2 diabetes and restrictive or
obstructive airway diseases. Obesity may increase the risk of
orthopedic conditions
such as Blount disease, slipped capital femoral epiphysis, and flat
feet.
Longitudinal studies have found the earlier the
age that a child becomes obese the more obese that child will become
and there is an increased likelihood that obese children will be obese
as adults. If childhood obesity persists into the adult years, that
individual faces increased morbidity and mortality.
Despite the national obesity epidemic, many
primary health care providers fail to advise their overweight or obese
patients to lose weight. For many high school athletes, the only
contact that they may have with a medical provider is during their
sports pre-participation physical examination (PPPE).
The PPPE is performed to identify athletes at
risk of sudden death, other non-emergent medical conditions, and to
identify and counsel the athlete on other risky behaviors such as
substance abuse. The PPPE meets the legal requirement for athletes to
participate in sport, but as sports medicine medical doctors will
attest “it is a mistake to assume, based on a signed waiver, that an
athlete is in good health”.
The Centers
for Disease Control and Prevention maintains statistics on student
physical activity participation. In 2003, 33% of students did not
participate in either at least 20 minutes of vigorous physical activity
on 3 or more of the past 7 days or 30 minutes of moderate physical
activity on 5 or more of the past 7 days. This is up 3% from 1999.
Almost 12% of all students had no participation in vigorous or moderate
physical activity in the past 7 days. Inactivity increases between each
grade, with high school seniors being the least active.
Experts now recommend that children require 60
minutes of exercise spread throughout the entire day. A majority of
high school students fail to meet this goal at school. No school should
be without any aspect of health and physical education.
The
American Academy of Pediatrics recommends daily physical education for
all children in kindergarten through grade 12 as well as comprehensive
health education in each grade. School faculty and the community at
large should resist any changes to these programs. The impact of health
education topics such as nutrition, risky health behaviors, exercise,
and disease and injury prevention are as equally valuable as any other
course.
A solid
personal trainer should encourage proper diet habits, rest, and be
available to counsel the athlete on health matters or refer the
individual to the proper medical provider.
To reverse
the obesity epidemic it will require the involvement of families,
schools, business, personal trainers, government, health care
providers, and the media. While the schools should not carry the burden
alone, they are in a position to have a significant impact on this
epidemic. The high school (strength coach, educator, athletic trainer)
has the education and practical skills to lead this fight.
References
:
1. American Academy of Pediatrics.105:1156–1157. 2000. 2. Durstine,
J.L.,G.E. Moore. ACSM's Exercise Management for Persons with Chronic
Diseases and Disabilities. 3. Flegal, K.M., Johnson. Prevalence and
trends in obesity among US adults4. Foster, G.D.,Primary care
physicians' attitudes about obesity and its treatment. 5. Grunbaum,
J.A., L. Kann, S. Kinchen, Youth risk behavior surveillance6. Guo,
S.S., C. Huang, L.M. Maynard, E. Demerath, B. 7. Hedley, A.A., C.L.
Johnson, M.D. Carroll, L.R. Curtin, and K.M. Flegal. Prevalence of
overweight and obesity among U.S. children, 8. Lafontaine, T.
Preventing obesity and type 2 diabetes in youth 9. Landry, G.L.,
Essentials of Primary Care Sports Medicine. 10. Power, C., Body mass
index and height from childhood to adulthood in the 1958 British Born
Cohort.11. Strong, W.B., R.M. 12. Styne, D.M. Childhood and adolescent
obesity. 13. Wechsler, H., M.L. The role of schools in preventing
childhood obesity.
www.RickyJackson.com for
your personal trainer..... |
Train with
Ricky at the SPA-GYM..
The
ePlublicist
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