Natural Muscle Holiday 2016 Natural Muscle | Page 13

������ �������� ���� ������ ������� ����� ��� ������� ����������� of their bicep compared to when they just thought about the dumbbell they were lifting . Past studies have shown that thinking about your movements and muscles can make performing certain skills , ���� �� �������� � ����� ���� �������� ��� �������� ����� ��� ������ itself yields better results . However , in an exercise setting when the goal is strictly to build the muscle strength and size , thinking about your target muscle helps to activate the muscles , which will lead to increased muscular stimulation and thus , over time , increased muscular development . So how can we focus our minds to optimize muscle stimulation ? Here are some tips to use :
FOCUS COMPLETELY ON THE TARGET MUS- CLE : If you are doing a bench press , place all of your focus on the pectorals . Try to relax the shoulders and triceps and place all of the emphasis on the chest and the work it is doing to move the weight . Visualize the squeeze , the way the muscle is contracting and releasing , ignoring the weight itself .
MOTIVATION

GOT A COLD ,

Karen Riedel-Gallagher

should you still hit the gym ?

MAINTAIN THE MOVEMENT AS IF THERE WAS NO WEIGHT : Simulate the movement you would be doing if there were no resistance at all . Do not make adjustments ( the best you can ) to just move the weight and lose focus on contracting the muscle . This will lead you out of position and take the focus off of the target muscle group . In other words , let your muscle dictate the direction of the weight as opposed to the weight dictating which way the muscle pushes . This often requires less weight , however once you relearn this new method , the weight will increase and will do so with improved stimulation of the muscle
AVOID MOMENTUM : Maintain complete control of the weight on the positive and negative part of the movement . Using momentum , while it will allow for more weights and repetitions , is counter-intuitive when the goal is to stress a muscle to its fullest . This is not to say move the weight slow , as this may come at the cost of muscular exertion , which is the goal . Rather , go slow enough that the weight remains in complete control so you could ���� �� �� ��� ����� ��� ���� ������ �� ��� ��� ��� ���������� muscle-building stress on the muscle .
KEEP FOCUS UNDER STRESS : As the weight gets harder and more painful , it will become harder to maintain the ����������� ����������� ��� ���� ��� ���� ����� �������� �� ��� weight and how you are going to get the weight up , which actually isn ’ t the goal . The goal is overloading the muscle . This is where you grow ( both your body and mind ). Continue to concentrate on the goal of completely taxing and stimulating the muscle and don ’ t let your mind focus on the pain or the number of reps . It may be ���� �� ��� � ���� ��� ��� ���� ��� ����� �� ��� �������� ���� ������
Using these techniques , over time , will train your body and mind �� ������� �� � ���� ���� ����� �������� ��� ��������� ���� ����� is a time and place for heavy weight , momentum , and brute force . �������� ������� ���� ����� �� ��� ����������� ���������� ���� ������ in greater gains when incorporated into your training . It will allow for fuller , rounder and more robust muscularity .

S� �� �� � ����� ���� ��� �� ������ ��� �������� �� ������ where I seem to be , whether it is at the grocery store or gym , I can hear the nasty sounds of coughing and sneezing surrounding me ….. YUCK ! But , I know that if I ’ m taking the right steps in building my immune system and preventing a nasty bug from settling into my system for the winter … then I know I will hopefully have a good , if not , great chance of beating it !

Questions arise daily with my clients about exercise and illness . Is it okay to exercise if I have a cold ? Does exercise help prevent illness ? A lot of us are going to get sick this year , so it ’ s good to know what to do if it happens to you . But what about preventing ������� �� ��� ���� ������ �� ��� ���� � ��������� ������ �� ���� our vitamins and eat a balanced diet of proteins , grains , fruits and vegetables , but can exercise help protect you from getting a cold �� ��� ��� �������� ���� ����
According to experts from the American College of Sports Medicine , “ multiple studies have shown a 25 % to 50 % decrease in sick time for active people who complete at least 45 minutes of moderate-intensity exercise most days of the week .” The protection that regular exercise offers is far greater than the protection drugs can provide , according to the article . So instead of taking a pill , take a walk or get to the gym to help ward off a cold !
������� ���� ���� �������� ��� ����� ����� ��� �� ������� ��� ������� this winter . So how do you determine if you are too sick to exercise ? Here are some guidelines to follow when it comes to exercise and to simply just wanting to feel better !
The good news is that you can continue with mild or moderate exercice if you have a cold with no fever . Moderate exercise may even help you feel better by temporarily relieving nasal congestion . If you ’ ve got a cold that ’ s above the neck ( runny or stuffy nose , sore throat , etc .) then you should be okay to proceed with exercise if you ’ re feeling up to it . To be honest , I typically feel better after a moderate workout when I have a cold , which by the way , is very rare !
However , If you have symptoms that are below the neck such as chest congestion or tightness , hacking cough , fever or upset stomach , it ’ s better to rest and postpone your workout . As always use common sense and listen to your body . If you are not feeling well but still want to exercise , reduce the intensity of your workout . If your symtoms worsen with exercise , then stop and rest . Missing a few days will not destroy everything you have accomplished in the gym . In fact , it may even help you come back stronger and healthier !
Can Exercise Reduce Your Risk of Catching a Cold In the First Place ?
While moderate training has shown to reduce your risk of catching a cold , make sure you take time for rest and recovery after periods �� ��������� ��������� ���� ������ ������ ����� ���� ����������� when it isn ’ t stressed . Therefore , after high intensity training sessions such as weight training or sprint sessions , your immune system is compromised and more susceptible to germs and viruses . Research ������� ���� � �������� �������� ������� ��� �������� �������� and your resistance to respiratory infections . But scientists also note that athletes who train rigorously without recovery are more ����������� �� ����� ���������� ���� ����� �� ���
While immunity is boosted when you work out moderately , the opposite may be true for elite or high-performance athletes such as ������ ��������� ������ �������� ����������� ��� ���� � ���� ��� ���� ����� �������� ������ ���� ������� �������� ������� ��������� ��������� For example , there ’ s evidence of suppressed immunity during times of prolonged and intense exercise training with an increased number of upper respiratory tract infections . When workouts become stressful or excessive , there can be decreased amounts of white blood cells circulating throughout your body and increased amounts of the stress hormone cortisol , which may inhibit the ability of certain immune cells to work properly .
��� ����� ���� ��� ������ ������� ���� �� ��� ���� �� ������� this season without missing a day in the gym due to illness . Our immune system is unique and powerful , especially to prevent virus infection . So , in order to support your health and prevent sickness , consume a balanced diet rich in nutrients , exercise daily and avoid �������� ����� ����� ��� ��������� ������������ �� �� �� ������ �� catch that nasty bug that is going around … remember … listen to your body , it really does know best !
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