Max Rack: 3-D Smith Machine & Power Factor

Power Factor Strength Training Computer with Calorie Counter

2007-08-25T21:54:00.002-05:00

The World's First Real-Time Feedback for Strength Training is Power Factor. Maximize calorie burn, athletic performance, weight loss!

Buy Now!

You would never use a treadmill, exercise bike or elliptical machine without having a display board to tell you how you're doing. So why are you lifting weights without a Power Factor?

Fits All Strength Equipment - Guaranteed!

Power Factor works on all Weight Bars, Home Gyms, Dumbbells, Multi-Station Gyms, Circuit & Selectorized Machines guaranteed or receive a 100% refund!

Research has proven that working out with instant feedback improves your results. Using the Power Factor Weight Lifting Computer with Calorie Counter, you can see your results instantly for each rep, set and workout.

SHOW ME RESULTS!
The Power Factor shows you 7 measurements including calories burned, to improve your strength training workout.

Weight Lifted: is the total weight lifted during your workout. On the Power Factor you'll know the weight lifted for each rep, set and workout. If your goal is to work harder every workout, just increase your tonnage of weight lifted from workout to workout.

Power Factor: is the international standard measurement for strength training. What's Your Power Factor? Compare your Power Factor with anyone's regardless of body weight.

Calories Burned: or Kcalories is the measurement of energy used by your body during strength training. The force, weight lifted, bar speed and distance all are used to calculate the calories.

Speed: is the bar speed feet-per-second. Programs may require fast, slow or moderate levels of speed to accomplish individual goals. Are you moving the bar too fast? Maybe you should add more weight.

Work Time: is the time you are physically moving the weight during a workout. No more cheating.

Rest Time: is the time your are not moving the weight. Rest time begins when the weight is stopped from moving for more than 3-seconds.

Watts: is a measurement of power output. 1 foot-per-seond equals 1.356 watts. This measurement is evaluated for athletic performance.

History of the Max Rack

2007-08-25T21:35:00.000-05:00

Star Trac
Max Rack 3-D

BodyCraft
Jones Machine with 3-D Technology

Max Rack 3-D
Retired 01/2006

Max Rack Studio
Retired 06/2005

Max Rack Pro
Retired 12/2004

VIDEO: Close Grip Bench Press

2007-08-25T21:32:00.000-05:00

VIDEO: Bicep Curl Video

2007-08-25T21:29:00.001-05:00

3-D Technology Invented Here

2007-08-25T21:21:00.001-05:00

3-D Technology Invented Here
User Defined, Free Weight Movement.

Invented in 1999 by Mr. Steve Skilken, Max Rack 3-D Technology allows the bar on a traditional Smith machine to move forward/backward and up/down simultaneously for smooth, user defined movement. Yet the Max Rack provides all the safety of a traditional Smith for solo lifting in the club or at home. Watch the online videos. Today, Max Rack is used everyday by multi thousands of users across the World and is considered the premier dual action weight lifting machine for safety and smoothness.

• User Defined Motion will not Cause Injury. Medical research suggests that the one-dimensional movement of a traditional Smith can cause serious injury to the lower back, knees and shoulders. Traditional Smiths restricted a lifter’s natural motion causing serious injuries to muscles and joints. With Max Rack 3-D Technology the movement is user-defined, natural and safe which will not cause these injuries. Read these articles at the Max Rack forum.

• Max Rack 3-D Technology is Licensed to only 3 Premier Manufacturers. As the inventors and patent holders of this technology our goal was to expand its use both domestic and Internationally. Therefore, we have partnered with the three premier manufacturers in our industry to develop and distribute the Max Rack across the world. These partners include; Bodycraft, LAMAR Health, Fitness & Sports, and STAR TRAC Strength

• Max Rack 3-D Smith is Self-Spotting Too! So what is self-spotting? It means that you can lift weights by yourself without the need of a spotter. In fact, the Max Rack has three different safety catches. A lifter may fall forwards, fall backwards or drop the bar straight down to the side safety catches and still be protected from serious injury. Now you can have the best in a free weight machine with self-spotting safety for the ultimate strength training workout

• Customers in Every Market. Max Rack 3-D is sold both domestic and Internationally to clubs, gyms, corporate fitness centers, and more. See our customer list now. Call us at 1-866-231-3383 to learn more about the Max Rack

• How to Purchase. Call one of our three partners or your local sales representatives. You can also purchase online at the Max Rack store or by calling us at 1-866-231-3383.

Bodycraft's Jones Machine with 3-D Technology

2007-08-25T12:00:00.001-05:00

Bodycraft's Jones Machine (Not just another Smith!)
Unique racking system allows for instant safety at any point during a lift!

The Jones Machinewith patented 3-D Technology licensed from Max Rack, Inc., provides lifters with an alternative safety mechanism. With a simple "twist" of the wrist, the weight bar is instantly "racked" into place because the racks move with the weight bar. Adjustable side safety bars add that last extra measure of security in case of failure. Smooth 3-D action feels just like lifting free weights in the gym, but with the safety of a traditional Smith machine. Manuractured by Bodycraft.

• Patented 3-D Technology provides over 55 unrestricted free weight lifting exercises.

• Moving rack system lets lifter rack bar at any point during a lift.

• Ideal for presses, lunges, and squats.

• It's self-spotting with adjustable side gates, for solo lifting at home or in the gym. Work out safely with our innovative self-sporrint system - - providing three ways to protect you from serious injury during failures.

• Pooper pins lock for traditional smith machine exercises

• Three weight bar options plus both Residential and Commercial versions.

Star Trac's Max Rack 3-D Smith Machine

2007-08-25T11:40:00.000-05:00

Star Trac's Max Rack 3-D Smith Machine
The safest, smoothest, free weight workout system in the World!

Max Rack 3-D Smith is a complete self-spotting workout system that mimics free weight lifting. Traditional Smiths restricted a lifter’s natural motion, that experts say can cause serious injury to the shoulders, back and knees. Only the Max Rack with patented 3-D technology, offers lifters smooth, natural, and safe workouts. Licensed to and manufactured by Star Trac.

• Patented 3-D Technology provides over 55 unrestricted free weight exercises. Our larger lifting area is ideal for lunges, bicep curls, squats and Power cleans.

• Vertical PLUS horizontal simultaneous barbell movement mimics free weight lifting...to build muscle tone and exercise without worrying about serious injury.

• Ideal for presses, curls, lunges, squats, cleans, and Olympic lifts.

• It's self-spotting with adjustable side gates, for solo lifting at home or in the gym. Work out safely with our innovative self-sporrint system - - providing three ways to protect you from serious injury during failures.

• Includes weight plate storage.

How Does Power Factor Work?

2007-08-24T22:02:00.000-05:00

HOW DOES THE POWER FACTOR WORK?
The Power Factor has 4 pieces that are used to accurately measure your strength training effort.

(1) Display Board: (pictured above) is the visual screen and keypad that enables a lifter to see and interact with the unit. The microprocessors retrieve data from the Optical Wire Encoder to instantly calculate and display a users data. Up to 4 users can use a single Power Factor display board. The TOTAL button can be used to see cumulative results for an entire workout.

(2) Optical Wire Encoder (patent pending): is a precisely engineered spool of flexible wire with an optical encoder inside a plastic casing to read within 1/8" accuracy the speed and distance the weight is moving. This encoder provides all the data to the display board for calculating a users progress.

(3) Data Cable: is the connecting cord between the Display Board and Optical String Encoder for sending information between the two for real-time measurements.

(4) Battery Charger: is the charger used to power your Power Factor for up to 100 hours of continuous use or 3 months.Price: $129.00.

VIDEO: Max Rack 3-D Smith Machine - 30 sec. commercial

2007-08-17T09:14:00.001-05:00

Max Rack Customers

2007-01-01T22:29:00.000-05:00

Alaska
Pravitt Chiropractic, Juneau

Arizona
Fun & Fitness, Tempe
Mad Dog Fitness Center, Bullhead City

Arkansas
Exercise Exchange, Little Rock
White River Medical Center, Batesville

California
Club One Professional Serv, Campbell
Derck's, South Pasedena
Dr. Jesse Valencia, Long Beach
FORD-UAW, Rancho Cucamonga
Gold River Racquet Club, Gold River
Heptagon Fitness, Palo Alto
La Mirage Fitness Center, San Diego
Netscape Fitness Center, Mountain View
San Diego Chargers, San Diego
UAW Ford, Ontario, Rancho Cucamonga
Vert Centers, Santa Monica

Colorado
Nautilus Fitness Inc., Louisville

Connecticut
Body Tuning, Duran

D.C.
Monty, LLC "Results In The Gym", Washington

Florida
*Berry's Barbell, Ft Myers (941) 432-0800
*Ferrari Fitness, Naples
Private Exercise LLC, Jacksonville
World Gym, Boca Raton

Georgia
The Coca-Cola Company, Atlanta

Idaho
Boise State University, Boise

Illinois
Abbot Laboratories, Abbot Park
Academy of Human Performance, Naperville
Boeing World Headquarters, Chicago
Chicago Bulls, Deerfield
Chicago Police Department, 19th District
*Direct Fitness Solutions, Mundelein
Fermilab ProCard, Batavia
Homewood-Flossmoor Park District, Flossmoor
*Grizzly Peak, Chicago(888) 226-9212
Leo Burnett Worldwide, Chicago
Miller Aquatics & Health Club, Homer
Oakbrook Terrace Fitness Center, Oakbrook Terrace
Quincy College, Quincy
Racquet Club, Homewood
UAW Ford, Chicago Heights
Wheaton College, Wheaton
Winnetka One on One, Winnetka

Indiana
Fit For The King, Madison
Joe Mobareki Training, Indianapolis
United States Diving Team, Indianapolis

Iowa
Rockwell Rec Center, Cedar Rapids
Kansas
Gary Rehab, Junction City
Genesis Health Clubs, Wichita
Kansas State University, Manhattan

Kentucky
American Synthetic Rubber Co., Louisville
Military West Point, Louisville
Prevention Park & Wellness, Louisville
The Southern Baptist Seminary, Louisville
University of Louisville, LouisvilleLouisiana
Ensco Inc., Erath

Massachusetts
Gold’s Gym, Dartmouth
U.S. Army Acquisitions Center, Natuck
U.S. Army Soldier Command Center, Natuck

Michigan
Charter Township, Canton
Fitness Things, Grand Rapids (734) 844-8422
Gold's Gym, Livonia
National Parts Distribution Center, Livonia
Summit on the Park Comm. Center, Canton
UAW Ford, Dearborn
UAW Ford, Flat Rock
UAW Ford PDC/Welness Center, Detroit
UAW Ford, Romeo
UAW Ford, Sterling Plant, Sterling Heights
UAW Ford Truck, Wayne
UAW Ford, Woodhaven
Visteon, Van Buren Twp.

Minnesota
Sports Academy Management, Minneapolis
Pine Mountain Health and Fitness, Backus
UAW Ford Twin Cities Plant, St. Paul

Missouri
Prime Inc, Springfield
UAW Ford, Claycomo

Nebraska
Priority 1 Fitness, Omaha

Nevada
Peak Performance Training, Las Vegas

New Jersey
Current Therapeutics, Menham
*Fitness and Rehab Solutions, Moorestown
Mount Laurel Health & Fitness, Delran

New York
Bev's Gym, Syossit
Chautauqua Health & Fitness, Chautauqua
Elite Fitness, Jericho
Hospital for Special Surgery, New York
Island International Industries, Calverton
Medifit Corporate Services at Paramount Group, New York City
Straub’s Fitness, Chester
UAW Ford, Buffalo
U.S. Military Academy, West Point
YMCA, Genesee Area, Batavia
YMCA, Wyoming City, Warsaw

North Carolina
Block's Gym, Swepsonville
Ohio
Ashland Chemical Fitness Center, Dublin
*Berry's Barbell & Fitness Equipment, Columbus (614) 751-8080
Body Fit Fitness Center, Columbus
California Fitness Centers, Columbus
Capital University, Columbus
Cincinnati Hills Christian Academy, Cincinnati
AOL Corporate Fitness, Columbus
Cuyahoga Community College, Parma
Dazas AEI Ocean, Berea
Defense Construction Supply, Columbus
Dennison University, Granville
Elite Physique, Inc., Lewis Center
*Exercise & Leisure Equipment, Cincinnati (513) 531-7777
Health & Fitness Equipment, Cleveland
Heath Recreation Center, Heath
Hillel Student Recreation Center, Columbus
Howland Schools, Moorestown
Individual Fitness Center, Powell
Leo Yassenoff Jewish Center, Columbus
Lima Senior High School, Lima
Lorain Assembly Plant, Lorain
Louisville High School, LouisvilleOhio Continued...
Maumee High School, Maumee
Mid-Ohio Orthopedic & Sports, Ashland
Mobil Power Wash, Hebron
Move It or Lose It, Woodsford
Ohio Highway Patrol Academy, Columbus
Ohio State University, Columbus
Reynoldsburg Jr. High School, Columbus
Sawmill Athletic Club, Columbus
Scioto Reserve Golf & Athletic, Powell
Springfield Athletic Club, Springfield
Superior Fitness Supplements, Cincinnati
UAW Ford, Lima
UAW Ford, Sandusky
Victory Fitness Center, Columbus
World Gym East, Columbus
Youngstown State, Youngstown
YMCA, Columbus

Oklahoma
UAW Ford Tulsa Glass Plant, Tulsa

Oregon
Superior Athletic Club, Medford

Pennsylvania
*Exercise Equipment Inc., Pittsburgh (412) 747-0110
Gateway Condominiums, Pittsburgh
Gym Source, Paloi
Jewish Community Center, Pittsburgh
Plumstead Twp. Police Dpt., Plumsteadville
Wyeth Pharmaceuticals, Philladelphia

South Carolina
Progressive Health and Fitness, Hilton Head

Tennessee
Fitness Systems, Franklin
LA Club, Hendersonville

Texas
Aerofit, Parel
Amarillo College, Amarillo
Christus St. Joseph Health, Paris
First Fitness, Fort Worth
Gold’s Gym, Amarillo
Gold's Gym, College Station
Health & Athletic Center, Flower Mound

Virginia
UAW Ford, Norfolk

West Virginia
Wheeling Park High School, Wheeling

Wisconsin
Downtown Training & Fitness, Antigo
SC Johnson & Wax, Racine
University of Wisconsin, Riverfalls
*Wellspring Fitness Equipment, Waukesha (262)524-0700

Washington
Costco Wholesale, Issaquah
Urban Physiology, Seattle

International Customer List

CANADA
Advantage Fitness Sales, Ontario
Assumption High School, Windsor

AUSTRALIA / NEW ZEALAND
H.F. Industries

CUBA
U.S. Naval Station, Guantanamo Bay

EUROPE

HONG KONG
KUWAIT

RELEASE: Power Factor™ Increases 86% in Upper Body and

2006-12-08T09:00:00.000-05:00

Power Factor™ Increases 86% in Upper Body and
43% in Lower Body without Increasing Weight Load
for Teenage Athletes at 6-Week Speed Boot Camp

December 8, 2006 (COLUMBUS, OHIO) Max Rack, Inc. - The 6-week speed boot camp hosted by The Edge Athletic and Fitness Center of Columbus, Ohio with guest Allan Johnson, former Ohio State University Buckeye Football Strength and Conditioning Coach included male athletes between the ages of 14 and 17. The athletes performed drills to improve their Power Factor index, a key measurement showing your power relative to your body weight so you know if you’re in athletic shape.

Power Factor™ is a revolutionary weight lifting computer that provides users with real-time feedback from their strength training routine. The same technology that revolutionized the treadmill will now change the face of strength training, allowing anyone to count calories burned, track rest time and adjust bar speed while lifting.

Bob Fry, The Edge owner, said “Power Factor is the truest measurement of an athlete’s ability to have explosive movements during athletic competition”. The Edge used the knowledge of 22 year veteran and 2002 “Strength Coach of the Year” Allan Johnson to design routines that would maximize speed, agility and power throughout the 6-week camp.

The athletes were pre-tested on the bench press exercise doing max weight for five to eight repetitions. The athletes were again post-tested at the conclusion of the 6-week camp using the same weight as in the pre-test. The average pre-test Power Factor for the group was 1.82. The average post-test Power Factor for the group was 2.68. An 86% increase in power output without changing weight load.

The same was conducted on the lower body with the athletes doing a free weight squat exercise. The average pre-test Power Factor for the group was 3.31. The average post-test Power Factor for the group was 4.74. This is a 43% increase in power output without changing weight load.

“The Power Factor gave our kids a motivational tool to perform better each and every day during the camp. They knew if they were working harder or just loafing during their workouts” said Allan Johnson. That work obviously paid off for these athletes that are involved with basketball, soccer and baseball throughout Central Ohio. Watch out athletes, these guys may just have an advantage with Power Factor!

Learn more at www.maxrack.com.

Contact: Kirt Moritz, Max Rack, Inc. Phone: 1-866-231-3383

ARTICLE: Burning Fat

2006-10-13T12:05:00.001-05:00

Burning Fat

The more muscle a person has, the greater their metabolism is, which equates to the faster they burn calories. However, resistance training to build muscle is only one part of the equation. The other parts are cardiovascular conditioning and healthy eating. A lot of men that I have encountered feel that weight training is the only thing they need to do in order to get in shape, but wonder why they can never achieve the definition that comes as a result of adding cardio conditioning and healthy eating. If you are not dedicating enough time to any one of these three elements, you will most likely not achieve the results you strive for. Having said that, this edition's column is dedicated to the importance of cardiovascular conditioning for fat burning.

Once you reach your desired weight, you only need maintain it, which usually requires you do cardio about three times per week, every other day, for 20 minutes. However, if you are training for a sport, the frequency and duration will be much different. Assuming you are not training for a sport, you will need to put more into your cardio workouts until you reach your desired weight. Since fat is not your body's first choice of fuel (carbohydrates are), you stand a better chance of tapping into your fat stores if you perform your cardio workouts first thing in the morning before eating. The duration of your workouts should be approximately 45 minutes, four or more days per week for maximum results in order to rid your body of excess fat.

That leads to the next area of importance-intensity. To maximize your results and burn the most calories you can, you need to train at a high enough intensity. This is assuming that don't have any health problems. If you do, consult with your physician before preceding any further. However, if you are healthy, begin whatever method of cardio (walking, bicycling, etc?) you choose at a moderate pace, and then progress from there. Once you have gotten your body used to the exercise, it is time to step it up a notch. If you are a veteran and have been exercising for a number of years, you can skip the slow start and begin with the next step, which is exercising in your training zone. To calculate your training zone, following the steps below:

1) Take the number 220, and subtract your age, then subtract your resting heart rate

2) Multiply that by (.5) and then add your resting heart rate back in. This gives you the low end of your training zone

3) Do the same calculation again, but use (.65) rather than (.5) to calculate the high end

Your final training zone may look something like 130-150 beats per minute, just for an example. Your job is to try to keep your exercising pulse in this zone for the duration of your cardio workout. Remember to warm up in the beginning and cool down at the end for three to five minutes. I was conservative when calculating your training zone, so after you achieve your desired weight, change the above numbers to (.6) for the low end and (.75) for the high.

Remember, cardiovascular conditioning is just one part of the whole fitness equation. Resistance training and healthy, supportive eating make up the other parts. Then throw in the all-important variables like consistency, proper rest, and supplementation to balance everything out!

©Melissa Allen is a certified personal trainer, Blackbelt & fitness consultant, as well as the owner of Optimum Condition- personal fitness training and kickboxing instruction. She is a self-syndicated columnist and a member of the San Diego Press Club and the National Society of Newspaper Columnists. She welcomes input from her readers, so please contact her with any questions or comments that you may have by calling (619) 252-4993, email her at Opticondit@aol.com, or visit her website at http://www.optimumcondition.com

ARTICLE: Protein or Carbohydrates?

2006-10-13T12:03:00.001-05:00

Protein or Carbohydrates?

This has got to be the biggest controversy in modern bodybuilding. Bodybuilders will say you've got to consume loads of protein to pack on quality muscle mass and increase strength. Nutrition experts say that you must eat a high carbohydrate diet, particularly complex carbs, to improve strength and size, and say that a high protein is of no benefit.

Who is right? You could say both are right. Only a few studies have been carried out looking into high protein intake and improvements in strength and muscle size. The results are inconclusive. Study design was poor, often only having very few subjects, who may be over-training or under-training. Other aspects of diet were often overlooked and most were only carried out on novice weight trainers who may not know how to train correctly. Also, the topic of anabolic steroids is avoided which does increase demand for protein.

Protein

Muscle consists mainly of two proteins, actin and myosin. The turnover rate of amino acids in these proteins is high, and increases upon stimulation such as exercise. If the muscle is worked to maximum effort like during a correctly executed bodybuilding workout, turnover is extremely high. Hence, there is a large demand from the body's pool of amino acids. High carb fans say this demand can be met by only a moderately higher than normal protein intake. High protein fans argue very high levels of protein are needed to meet demand. Bodybuilders who have plateaued in their gains for long periods, have dramatically increased their protein intake and started making gains. Also anabolic steroids increase the rate of protein synthesis within muscle cells, further increasing demand for protein.

Carbohydrate

The argument for a high carb intake comes from the fact that we need energy to fuel our workouts and to recuperate and grow. This is certainly the case for athletes who may need as much as 60% of their energy intake from carbs. High carb advocates also say that a "normal" intake of high protein foods should be eaten, as starchy carbohydrate foods also contain some protein, which will increase protein intake sufficiently. The type of carbs that should be consumed is high fiber starchy ones like whole meal bread, brown rice, whole wheat breakfast cereals, etc.

Using Both Protein and Carbs

Dietitians and nutritionists too often look at the percentage of total energy intake for proteins and carbohydrates. It would be better to look at actual intake levels. Both protein and carbs are needed in high amounts in order to gain muscle for all the reasons discussed above.

The problem in giving general advice is that we are individuals and therefore our requirements for different nutrients vary. If you are trying to gain muscle at the same time as trying to lose body fat, your carbohydrate intake will need to be reduced. If you are a beginner bodybuilder who is very skinny, your protein intake will need to be high and you will need to consume high carb foods regularly to gain weight.

Remember, you will not make good gains unless your protein intake is sufficient. Any successful bodybuilder will tell you this, no matter what so-called experts say and clinical trials show. A reasonably high intake of quality carbs is also required to train on and for recuperation. Eat complex carbs regularly throughout the day.

It is hard to give you figures of how much is required, as we are all so different. But as a general rule for any bodybuilder who is trying to gain muscle size and strength and does not wish to gain bodyfat, the following would be a good guide:

Protein: 1.0-1.5g of protein per pound bodyweight, depending on whether you use anabolic steroids. The intake must be staggered throughout the day at regular intervals.

Carbohydrate: Approximately 2g per pound bodyweight, and eat regularly through the day. As well as the above, remember to eat a balanced healthy diet, which is reasonably low in fat and high in fruit and vegetables.

Jeffrey Bedeaux

Your guide to building muscle and getting fit. http://www.dr-natural-bodybuilding.com

Over the past 16 years I have read 100's of magazines, almost 100 books, attended about a dozen seminars and consumed any other type of information on the topic of bodybuilding to advance my knowledge in this area. I also have a Bachelors of Science degree in Biochemistry with minors in Chemistry and Microbiology from Colorado State University, 1998.

ARTICLE: BMI Calculator Results

2006-10-13T12:02:00.001-05:00

BMI Calculator Results

BMI, Body Mass Index, is the most popular and simple way that health professionals use to determine if you are a healthy weight. This article concerns how to interpret your results.

Summary
Body Mass Index:
25: Overweight
>30: Obese

Calculate Yourself

The calculation is simple, you can do it on a regular calculator. All you need to know is your height and weight. If you want to use metric measurements, take your weight in kilograms and divide it by your height in meters squared. If you use inches and pounds instead, you need to multiply the result by 703 to get an equivalent result. I am 6' tall and I weigh 180 lbs. 180/(72 x 72) x 703 = 24.4

Underweight

If your BMI is 18 or less, you are considered underweight for your height. My work here is done. Just kidding.

Being underweight is a health problem, just as being overweight is. As Mr. Weightless, I am dedicated to helping those at the other end of the spectrum, but if you are underweight, here are a few tips to become healthier.

Don't try to do the opposite of everything I say to lose weight. You should still be drinking plenty of water, for example.

This may seem obvious, but EAT MORE. Consume more calories than you expend. Consume more protein. One main reason you may be underweight is lack of muscle mass. Resistance training combined with a hefty increase in protein consumption will put some meat on your bones.

The best way to consume more calories while keeping a balanced and healthy diet is to order one of our meal replacement products, but instead of using the meal replacement to replace meals, have a shake between other meals. You will be getting more calories, more protein, but without imbalancing your intake of other essential nutrients.

Normal Weight

If your BMI is between 18 and 25, you are considered normal weight for your height. My work here is done. Really.

Actually, not really. Read the section below "BMI is not Enough" to find out why a BMI that is in the normal range may not mean that you have no risk of disease. And let's face it, for beach season you don't want your waistline to be "normal", you want it to looked "ripped". You can benefit from my articles and products to strip off the last remaining fat cells that are hiding your six-pack.

Overweight

If your BMI is over 25, you are considered overweight for your height. This is a dangerous category because most people ignore the dangers. Technically, being in the overweight category does not seriously predispose you to any health problems. But that does not mean that you are healthy. And if you do nothing, you may just slip into the "obese" category where your risks are great for developing heart disease, diabetes and cancer.

There is a movement these days called "healthy overweight". People may have you believe that if you can jog a mile and do some push-ups that you are healthy despite being large. If you can do these things, that's great, but that doesn't make you healthy. It just means you're not sick yet. The people who believe in the "healthy overweight" basically want to take away any shame you might feel about your size, to make you feel better and relieve some of your stress about your self-image. They say that companies that sell diet products have exaggerated claims and made fat people believe that any amount of excess fat is unattractive and unhealthy. That may be true, we all see advertisements that make us feel unattractive compared to models and actors, and we don't feel as healthy as the athletes we watch in sports. But let's not kid ourselves: If you have excess fat, you are not as healthy as someone without it. Fat, especially around the waist, is a health risk, and it does you no good, unless you find yourself in the arctic. If you're a healthy overweight, lose some weight and you'll be a healthier normal weight!

In some cultures, even in America, being overweight is a status symbol. Having a big belly tells everyone that you make so much money that you can afford lots of food. It also says that you don't do manual labour or work with your muscles because your brain is all you need for your job. I think in most cultures this image is going away, because the muscular superhero look that I'm helping you attain shows just as much success in a different way.

Obese

If your BMI is over 30, you are considered obese. This is the category that is most associated with hightened risk for all sorts of diseases. Risk is not a guarantee, you might live to be 90, but the chances are slim.

I won't go into all of the health problems you are exposing yourself to, because I've written another article about that. Read all about Obesity Statistics and Dangers on my website.

I don't think anything more needs to be said. If you are obese, you need to start losing weight right now to reduce your risks. Would you rather be dead? I don't like scaring people, but I am scared for you.

BMI Alone is Not Enough

One important fact to consider is that BMI is based only on height and weight. Therefore, BMI is not the best measure of your health. It is attractive because it's fast and easy to calculate, not because it is perfect. If you have been lifting weights and have a lot of muscle, your BMI may say you are overweight even though you have little health risk. That is because your big muscles increase your weight, not body fat.

To get a truly accurate picture of your health risks, you can try one or more of the following other indicators.

Percentage bodyfat is the best measure. You cannot do this yourself without special equipment. A doctor or nutritionist must do one of three tests: 1) use skin calipers to measure "skin fold" at four or six points on your body, or 2) submerge you in water to calculate your volume, or 3) use a device that measures BIA (bioelectrical impedence analysis) by running a small electrical charge through your body.

Generally, men should have less than 18% body fat, and women less than 23%.

Another good indicator of health risk related to weight is waist-hip ratio. Stand with stomach relaxed and measure the narrowest part of your waist, and divide that number by the measurement at the widest point of your hips/buttocks. For women, this number should be less than 0.8, for men it should be less than 0.95. If your ratio is higher, then you carry excess fat around the waist, which carries a higher health risk. However, this only really applies if your BMI is already over 25.

If your BMI is over 25, it is time to take action to improve your health. If your BMI is over 30, you are already at risk for many diseases. Start one of our programs today.

David McCormick is the founder of Weightless Products. The site, Mr. Weightless, is devoted to free articles on natural weight loss, where there are no banners, no pop- ups and you are never asked for your email address.

Visit http://www.weightlessproducts.com

ARTICLE: Weights Resistance Training is Beneficial for Heart Health

2006-10-13T09:22:00.000-05:00

Weights Resistance Training is Beneficial for Heart Health
Resistance Exercises Is Important For Heart Health

Some proponents are adamant about aerobic exercises being the only avenue to a strong, healthy heart.

Their arguments are replete with terminology such as heart rate, target heart rate zone, low range, mid range and high range of heart rate intensity.

They maintain that aerobic exercises consume excess energy, thereby burning off stored energy cells, otherwise known as fat. When the amounts of fat cells are reduced, less cholesterol lipids (fats) develop in the blood stream, thus keeping the arteries clog-free.

Yet others argue that muscle strengthening exercises, by way of resistance training also promote a healthier heart. They argue that building more muscle increases the ability of the body to burn body fat efficiently, and that larger muscles need more energy, which increases the metabolism.

They are just as adamant in saying that when a person lifts weights, and gradually increases the weight, not only is he/she pumping iron, but also burning fat because lifting heavy weight also has the intensity feature of aerobic exercises.

The American Heart Association now recommends weight lifting and resistance training for cardiac rehabilitation patients.

Since, is known to reduce the heart rate and blood pressure responses to manual labor, thus decreasing the demand of the heart during regular daily activities.

While the arguments of both camps are valid, a better argument might be that a combination of aerobics and weight lifting helps promote heart health and muscle toning.

You Should Choose the Type of Weights That You Like Best
There are many different types of weight lifting equipment to choose from, each has their specific benefits and drawbacks. You can speak to a personal trainer or get some basic advice from other members in the gym about the various types of equipment that exists.

Basically, besides for the Nordic machines, there are at least two distinct types: dumb bells, also called free weights, and plates - round pieces of metal in varying sizes and weight.

These plates are usually hung on a long bar and produce that clanging sound in the gym when handled. Dumb bells and plates begin at 1 pound and up to 200 pounds, and more.

There's been a nice evolution in the fitness arena, too. Not only do you have dumb bells and plates, inventors have come up with different types like barbell sets, hand weights, Olympic bar sets, weights that attach to shoes, wrist and ankle weights, and even a weight vest.

In the beginning when going to the gym it is a bit frightening not knowing what the different machines purposes are for, gradually understanding the machines becomes second nature and the focus is entirely on the exercise program. If you need exercise advice you can get the advice from these online personal trainers.

ARTICLE: Exercise The Right Way - The Leg Extension

2006-10-13T09:20:00.001-05:00

Exercise The Right Way - The Leg Extension

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we'll take a close look at the leg extension.

MUSCLES TARGETED: vastis lateralis, vastus intermedius, vastus medialis, rectus femoris

STARTING POSITION

Sit in the machine and press the back firmly against the back pad.
Place the ankles behind and in contact with the foot pad.
Place the legs parallel to each other.
Grasp the handles.

UPWARD MOVEMENT

Raise the pad by fully extending the knees.
Keep the torso erect and firmly pressed against the back pad.
Do not lift the buttocks from the seat.
Do not lock out the knees.

DOWNWARD MOVEMENT

Allow the knees to slowly flex back to the starting position.
Keep the torso erect and firmly pressed against the back pad.
Repeat or finish set.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.

Exercise The Right Way - The Back Squat

2006-10-13T09:06:00.001-05:00

Exercise The Right Way - The Back Squat

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we'll take a close look at the back squat.

MUSCLES TARGETED: gluteus maximus, semimembranosus, semitendinosus, biceps femoris, vastus lateralis, vastus intermedius, vastus medialis, rectus femoris

STARTING POSITION

Grasp the bar with a closed pronated grip.
Step under the bar and position the feet parallel to each other.
Place the bar in a balanced position on the upper back and shoulders.
Hold the chest up and out.
Pull the scapulae toward each other.
Tilt the head slightly up.
Extend the knees and hips to lift the bar.
Take one or two steps.
Place the feet shoulder width apart, even with each other with the toes pointed slightly outward.
This is the starting point for all repetitions.

DOWNWARD MOVEMENT

Allow the hips and knees to slowly flex.
Maintain a flat back, high elbows, with the chest up and out.
Keep the heels on the floor with the knees aligned over the feet.
Keep flexing the hips and knees until the thighs are parallel to the floor.

UPWARD MOVEMENT

Extend the hips and knees at the same rate.
Maintain a flat back, high elbows, with the chest up and out.
Keep the heels on the floor with the knees aligned over the feet.
Keep extending the hips and knees to return to the starting position.
Repeat or finish set.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.

Exercise The Right Way - The Incline Dumbbell Bench Press

2006-10-13T09:04:00.001-05:00

Exercise The Right Way - The Incline Dumbbell Bench Press

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders' training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we'll take a close look at the incline dumbbell bench press.

MUSCLES TARGETED: pectoralis major

STARTING POSITION

Grasp two dumbbells using a closed, pronated grip.
Assume a supine position on a bench.
Press the dumbbells to an extended elbow, parallel arm position above the face.
This is the starting point for all repetitions.

DOWNWARD MOVEMENT

Lower the dumbbells together towards the chest and aligned with the nipples.
Keep the wrists rigid directly above the elbows.

UPWARD MOVEMENT

Push the dumbbells upward until the elbows are fully extended.
Keep the wrists rigid directly above the elbows.
Do not arch back or raise chest to meet the bar.
Repeat or finish set.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.

Exercise The Right Way - The Flat Bench Press

2006-10-13T09:03:00.000-05:00

Exercise The Right Way - The Flat Bench Press

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders' training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we'll take a close look at the flat bench press using a barbell.

MUSCLES TARGETED: pectoralis major

STARTING POSITION

Assume a supine position on a bench.
Grasp the bar with a closed, pronated grip.
Grip slightly wider than shoulder width.
Place the bar over the chest with the elbows fully extended.
This is the starting point for all repetitions.

DOWNWARD MOVEMENT

Lower the bar to touch the chest at nipple level.
Keep the wrists rigid directly above the elbows.

UPWARD MOVEMENT

Push the bar upward until the elbows are fully extended.
Keep the wrists rigid directly above the elbows.
Do not arch back or raise chest to meet the bar.
Repeat or finish set.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.

Exercise The Right Way - The Hammer Curl

2006-10-13T09:02:00.001-05:00

Exercise The Right Way - The Hammer Curl

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders' training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we'll take a close look at the hammer curl using dumbbells.

MUSCLES TARGETED: brachialis, biceps brachii, brachioradialis

PREPARATION

Grasp two dumbbells using a closed grip.

STARTING POSITION

Stand erect with the feet shoulder width apart, knees slightly flexed.
Place the dumbbells beside the thighs with the elbows fully extended.
Palms should be facing the outer thighs.
Position the upper arms against the sides of the torso.

UPWARD MOVEMENT

Flex the elbow of one arm until the dumbbell is within a few inches of the front deltoid.
Keep the torso erect and the upper arm stationary.
Keep the dumbbell in neutral grip position.
Keep all movements smooth.

DOWNWARD MOVEMENT

Allow the elbow to slowly extend to the starting position.
Keep dumbbell in neutral grip position.
Keep the torso and knees in the same position.
Repeat the same movements with the other arm.
Repeat or finish set.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.

Exercise The Right Way - The Biceps Curl

2006-10-13T09:01:00.001-05:00

Exercise The Right Way - The Biceps Curl

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders' training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we'll take a close look at the biceps curl using a barbell.

MUSCLES TARGETED: brachialis, biceps brachii, brachioradialis

PREPARATION

Grasp the bar with a closed, supinated grip.
The grip should be shoulder width.

STARTING POSITION

Stand erect with the feet shoulder width apart, knees slightly flexed.
Fully extend the elbows and rest the bar on the thighs.
Position the upper arms against the sides of the torso.

UPWARD MOVEMENT

Flex the elbows until the bar is a few inches from the front deltoids.
Keep the torso erect and the arms stationary.
Keep all movement smooth.

DOWNWARD MOVEMENT

Allow the elbows to slowly extend to the starting position.
Keep the torso and knees in the same position.
Repeat or finish set.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.

Exercise The Right Way - The Lat Pulldown

2006-10-13T09:00:00.001-05:00

Exercise The Right Way - The Lat Pulldown

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders' training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we'll take a close look at the lat pulldown using a machine.

MUSCLES TARGETED: latissimus dorsi, teres major, middle trapezius, rhomboids

PREPARATION

Grasp the lat pulldown bar with a closed, pronated grip.
Grip sHould be slightly wider than shoulder width.

STARTING POSITION

Sit down on the seat facing the machine.
Position the thighs under the pads making sure the feet are flat on the floor.
Lean slightly backward.
Extend the elbows fully.
This is the starting position for all repetitions.

DOWNWARD MOVEMENT

Pull the bar down towards the chest.
Touch the bar to the chest in one smooth movement.

UPWARD MOVEMENT

Let the elbows slowly extend back to the beginning position.
Keep the torso in the same position.
Repeat or finish set.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.

Exercise The Right Way - The Seated Row

2006-10-13T08:59:00.001-05:00

Exercise The Right Way - The Seated Row

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders' training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we'll take a close look at the seated row using a machine.

MUSCLES TARGETED: latissimus dorsi, teres major, middle trapezius, rhomboids

PREPARATION

Grasp the handles with a closed, pronated grip.

STARTING POSITION

Sit down on the seat facing the chest pad of the machine.
Place the feet on the foot supports.
Sit erect and press the torso against the chest pad.
Extend the elbows fully.
This is the starting position for all repetitions.

BACKWARD MOVEMENT

Pull the handles towards the chest.
Maintain an erect torso position and keep the elbows next to the ribs.
Pull the handles as far back as possible.
Keep all movement smooth.

FORWARD MOVEMENT

Keep the elbows next to the ribs and allow the handles to move back to the starting position.
Keep the torso in the same position.
Repeat or finish set.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.

Exercise The Right Way- The Barbell Bent-Over Row

2006-10-13T08:58:00.000-05:00

Exercise The Right Way - The Barbell Bent-Over Row

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders' training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we'll take a close look at the bent-over row using a barbell.

MUSCLES TARGETED: latissimus dorsi, teres major, middle trapezius, rhomboids

PREPARATION

Grasp the bar with a closed, pronated grip.
Grip should be slightly wider than shoulder width.

STARTING POSITION

Adopt a shoulder width stance with knees slightly flexed.
Flex the torso forward so that it is not quite parallel to the floor.
Make sure the back remains straight.
Look to a point just ahead of the feet.
Let the bar hang with the arms fully extended.
This is the starting point for all repetitions.

UPWARD MOVEMENT

Pull the bar up towards the lower chest.
Point the elbows up.
Keep the torso rigid, back flat and knees slightly flexed.
Touch the bar to the chest in one smooth movement.

DOWNWARD MOVEMENT

Let the elbows slowly extend back to the beginning position.
Keep the torso and knees in the same position.
Repeat or finish set.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.

Machine Exercises That Suit Beginners

2006-10-13T08:57:00.000-05:00

The aim for beginners to weight training must be to lay the foundations for the intensive workouts that their bodies will eventually be subjected to. Obviously successful bodybuilding involves bringing together disparate elements such as nutrition and rest but choosing the right exercises is crucial. In this article we'll outline the machine exercises that will enable new bodybuilders to develop the general strength and body conditioning needed.

Initially beginners should aim to complete two sets of ten to twelve reps but after a few weeks, when you have developed sufficient control and basic strength, experiment with one set of six to eight reps to failure. This will maximize your muscle growth and give you the impetus to move on to the next stage of development. Before long you'll find the use of this single piece of equipment restricting, so later in this series of articles we'll pull together a muscle boosting program that utilizes other equipment to take you to the intermediate level. In the meantime, get to work with these exercises in order to get used to working your muscles.

Start off training four days per week and work body parts on the following basis not forgetting to incorporate rest days:

Day 1 - Biceps, Back, Abs

Day 2- Hamstrings, Shoulders, Abs

Day 3 - Quads, Forearms, Calves

Day 4 - Triceps, Chest, Abs

The exercises recommended for beginners are as follows:

CHEST: Chest press

UPPER BACK: Lat pulldown, cable row

SHOULDERS: Shoulder press, upright row, cable shrug, lateral raise, front raise

TRICEPS: Kickback, pushdown

BICEPS: Standing curl

LOWER BODY: Leg press, leg extension, calf raise. lying leg curl

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

Dumbbell Exercises That Suit Beginners

2006-10-13T08:56:00.000-05:00

The aim for beginners to weight training must be to lay the foundations for the intensive workouts that their bodies will eventually be subjected to. Obviously successful bodybuilding involves bringing together disparate elements such as nutrition and rest but choosing the right exercises is crucial. In this article we'll outline the dumbbell exercises that will enable new bodybuilders to develop the general strength and body conditioning needed.

Initially beginners should aim to complete two sets of ten to twelve reps but after a few weeks, when you have developed sufficient control and basic strength, experiment with one set of six to eight reps to failure. This will maximize your muscle growth and give you the impetus to move on to the next stage of development. Before long you'll find the use of this single piece of equipment restricting, so later in this series of articles we'll pull together a muscle boosting program that utilizes other equipment to take you to the intermediate level. In the meantime, get to work with these exercises in order to get used to working your muscles.

Start off training four days per week and work body parts on the following basis not forgetting to incorporate rest days:

Day 1 - Biceps, Back, Abs

Day 2- Hamstrings, Shoulders, Abs

Day 3 - Quads, Forearms, Calves

Day 4 - Triceps, Chest, Abs

The exercises recommended for beginners are as follows:

CHEST: Bench press, flyes

UPPER BACK: Prone reverse flye, seated reverse flye, bent over row, pullover

SHOULDER: Lateral raise, shoulder press, upright row

TRICEPS: Lying triceps extension

BICEPS: Curl, concentration curl

FOREARMS: Wrist curl, wrist extension

LEGS: Squat, leg curl, calf raise

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

Barbell Exercises That Suit Beginners

2006-10-13T08:55:00.000-05:00

The aim for beginners to weight training must be to lay the foundations for the intensive workouts that their bodies will eventually be subjected to. Obviously successful bodybuilding involves bringing together disparate elements such as nutrition and rest but choosing the right exercises is crucial. In this article we'll outline the barbell exercises that will enable new bodybuilders to develop the general strength and body conditioning needed.

Initially beginners should aim to complete two sets of ten to twelve reps but after a few weeks, when you have developed sufficient control and basic strength, experiment with one set of six to eight reps to failure. This will maximize your muscle growth and give you the impetus to move on to the next stage of development. Before long you'll find the use of this single piece of equipment restricting, so later in this series of articles we'll pull together a muscle boosting program that utilizes other equipment to take you to the intermediate level. In the meantime, get to work with these exercises in order to get used to working your muscles.

Start off training four days per week and work body parts on the following basis not forgetting to incorporate rest days:

Day 1 - Biceps, Back, Abs

Day 2- Hamstrings, Shoulders, Abs

Day 3 - Quads, Forearms, Calves

Day 4 - Triceps, Chest, Abs

The exercises recommended for beginners are as follows:

CHEST: Bench press

SHOULDERS: Upright row, military press, front shrug

TRICEPS: Lying triceps extension, lying triceps extension with EZ curl bar

BICEPS: Standing curl, EZ standing curl

LOWER BODY: Squat, reverse lunge, calf raise

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

The Role of Repetitions in Muscle Building

2006-10-13T08:54:00.001-05:00

Repetitions are the basic building blocks of any strength or muscle building program but it is something that many lifters take for granted. How often do you see people at the gym speed through their reps, breathe haphazardly or fail to complete each rep correctly from a technical perspective? There is much more to the simple rep than meets the eye.

The first thing to note is that a repetition consists of three elements - namely lower, pause and lift. The speed at which this is achieved depends on the desired outcome, but to maximize muscle growth a slow, controlled tempo is required. The process should never be rushed, jerky or bouncy but instead should be controlled and smooth.

The second consideration relates to how many reps need to be performed. Once again, this depends on what you hope to achieve but you can use the following as a basic rule of thumb:

1. A single repetition maximum (1RM) increases muscle strength.

2. A six to eight repetition maximum increases muscle size.

3. A higher number of repetitions will have more effect on muscle endurance and little impact on size or strength.

Your aim therefore should be to complete six to eight reps of a load equivalent to 75-80% of your 1RM. This will maximize your muscle building potential, provided you complete each lift with perfect form in a smooth controlled manner.

You can find out more about building muscle by visiting the site listed below.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

What Causes Muscle Growth

2006-10-13T08:53:00.001-05:00

In order for muscles to grow, three things are required:

1. Stimulus - exercise is needed to make the muscles work, use energy and cause microscopic damage to the fibers.

2. Nutrition - after intense exercise the muscles need to replenish their stores of fuel.

3. Rest - it is during the rest or recovery phase that the muscles repair the microscopic damage and grow.

Muscle size increases due to hypertrophic adaptation and an increase in the cross section area of individual muscle fibers. Intensive exercise impacts more on the strength influencing fast twitch type II fibers, therefore the increase in muscle size is accompanied by greater strength.

This will deplete the muscle's energy stores and cause microscopic damage to the muscle tissue. During recovery, these stores of glycogen and phosphocreatine will replenish from carbohydrates and creatine ingested as food or supplements. Amino acids supplied in the diet will trigger the protein synthesis that repairs the damaged muscle and lead to the creation of bigger muscle fibers.

To achieve continuous improvement you will need to keep reaching for higher levels of training intensity otherwise the improvement process will grind to a halt. Fortunately, this is relatively easy to plan for provided certain basic principles and rules are clearly followed. Subsequent articles in this series will examine these principles in detail.

In the meantime you can find out more about building muscle by visiting the site listed below.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

They Don't Know Squat

2006-10-13T08:43:00.000-05:00

There seems to be much confusion amongst trainers and trainees as to whether squats should be performed all the way down or just half way. In most gyms today, a common instruction during squats, deadlifts, and lunges (as taught by many personal training organizations) is not to allow the knees to travel beyond the toes. Doing so will ultimately cause the destruction of your knees! I do not agree. There are certain instances where partial range of motion (ROM) is indicated, but for the most part, I teach people the full squat for the following reasons:

* It is the most primitive movement pattern known to man; our ancestors used to perform many daily functions (i.e. harvesting, gathering, hunting, cooking, eating, etc.) in a full squat position.

* Also, in case anyone hasn't noticed, we spend 40 weeks in the fetal position (which is basically a full squat) prior to entering this world - do we come out with bad knees?

* We should strive to train in full ROM for each and every exercise. The squat is no exception.

* Every exercise produces stress around a joint - the body then adapts to this stress.

* Cocontraction of the quadriceps, hamstrings and gastrocnemius maintains integrity around the knee joint.

* Sheering and compressive forces do occur around the knee joint (as opposed to only sheering forces that occur in some open kinetic chain lower body exercises, such as the leg extension); however, the large contact area of the patella with the femoral groove (as knee flexion increases during the full squat) helps to dissipate compressive forces.

* Therefore, not only is the squat - as a closed chain exercise - considered a natural movement pattern with high functional carryover, but it is also a safe exercise if performed correctly (and that includes full ROM!)

* Drawer tests are performed at a knee angle of 90 degrees because there is a greater amount of laxity in the knee joint at that specific angle. So, does it make sense to only go down half way where you are most vulnerable especially when greater loads can be used (because you are much stronger in this partial ROM?)

* According to Ironman contributor, George Turner, the fulcrum moves to the knee joint in a parallel squat as opposed to the muscle belly of the quadriceps in a full squat.

* Think about it, if you constantly trained in a limited ROM, the likelihood of injury increases if one day you happen to squat beyond your trained ROM.

* Partial squats performed on a regular basis will decrease flexibility.

* There is a low incidence of lower back pain and knee injury in Aboriginal and Oriental societies which perform full squats on a regular basis.

* Even Olympic weight lifters who practice full squats have quite healthy knees compared to other athletes.

* Although you may find some research that indicates full squats as potentially harmful to the knees, only one study has ever proved this to be true. However, it was performed on a skeleton - the same results do not hold true with surrounding connective tissue. On the other hand, numerous studies show the benefits of full squats.

Unfortunately, many personal training certification courses are teaching half squats as a safe version suitable for all individuals and this has now become written in stone. God forbid that you deviate from this golden rule to do something that our bodies are meant to do! Read this carefully: squatting should be performed in a full ROM where the hamstrings make contact with the calves (so that no light can be seen passing through your legs at the bottom position.) It is okay for your knees to travel beyond the toes (just do not relax the knees in the bottom position.) In other words, keep the legs tight and try to stay as upright as possible throughout the exercise. So, next time some fitness instructor approaches you in the gym and advises not to go deep while squatting tell him/her that they don't know squat!

John Paul Catanzaro is a certified kinesiologist and professional fitness and lifestyle consultant with a specialized honours Bachelor of Science degree in Kinesiology and Health Science. He owns and operates a private gym in Toronto, Ontario providing training and nutritional consulting services. For additional information, visit his website at www.BodyEssence.ca or call 416-292-4356.

How Much Weight Should You Be Able To Lift

2006-10-10T10:20:00.000-05:00

Here are some guidelines in determinning if you are physically fit.

Multiply the weight being lifted times your body weight to determine if your are good, fit, strong, or a stud. For example; a 200 pound person doing a 200 pound bench press is good. If that person could lift 400 pounds they would be a stud.

Bench Press 1X Body Wt. = Good 1.15X = Fit 1.55X = Strong 2X = Stud

Barbell Curl 0.4X Body Wt. = Good 0.5X = Fit 0.75X = Strong 0.9X = Stud

Power Clean 0.8X Body Wt. = Good 1.1X = Fit 1.3X = Strong 1.6X = Stud

Bowflex SelectTech 552 Dumbbells

RELEASE: Power Factor Set to Revolutionize Strength Training

2006-06-27T09:53:00.000-05:00

June 27, 2006 (COLUMBUS, OH) Max Rack, Inc. - The first affordable, real-time weight lifting computer with calorie counter is soon hitting gyms and retailers nationwide. The same technology that revolutionized the treadmill will now change the face of strength training, allowing anyone to count calories burned, track rest time and adjust bar speed while lifting. Max Rack, Inc., an international maker and marketer of fitness equipment, is proud to introduce the Power Factor Weight Lifting Computer. Power Factor is strength training technology that provides instant feedback to anyone wanting to burn more calories, maximize athletic performance and lose body fat. The computer displays calories burned and “Power Factor”, two standard measurements never before displayed in strength training. Power Factor users can also hear (audible tones) when the bar is being lifted too fast or too slow, depending on individual workout goals, while an integrated stop watch measures work time and rest time to help lifters stay on target. The Power Factor computer attaches to everything from home gyms to multi-station gyms and individual dumbbells. It can accommodate up to four users at one time. “The real time feedback in easy to understand measurements will attract more people to strength training,” says Kirt Moritz of Max Rack. The user gets a reading of calories burned per rep, set and total work out showing instantly that strength training is accomplishing an end goal. “Strength training is crucial to weight control. As an individual builds muscle, he (or she) will increase their metabolic rate, which is important for weight loss and long term weight control. Power Factor helps answer the question, ‘How am I doing?’ which is essential to one’s motivation and accomplishments,” says Bob Esquerre, NSCA Certified Personal Trainer and National Speaker. The Power Factor computer also offers a “Power Factor” numeral read out that is a ratio of strength power to body weight. An individual can raise their Power Factor by lowering their body weight, increasing their weight lifted or increasing their bar speed. “We expect to hear everyone from the competitive athlete to the average user comparing Power Factor numbers,” continued Moritz. The Power Factor number gives users an equal measurement to compare themselves against the World’s population in determining their personal power and strength. Max Rack, Inc. offers two primary fitness products, the Power Factor computer and the Max Rack 3-D Smith Machine. For more information on Power Factor and Max Rack , Inc. visit www.maxrack.com.

CONTACT: Andrea White, Media Solutions, Inc. 740-363-1600 or andreawhite@mediasolutions1.com

Train for the Look You Want

2006-06-22T10:15:00.000-05:00

So the Olympics are almost upon us. While you have the chance, compare the differences between a marathon (long distance) runner's body and a sprinter's body. What do you notice? The long-distance runner is skinny, frail, kind of bony, thin and almost sickly looking. On the other hand, the sprinter has well developed muscles, and looks strong, fit, healthy.Of the two, which one would you rather look like?Well, this is what should determine how you develop your own training program. If you want to look like the sprinter - and about 98 percent of people desire a sprinter's body type - why do you spend all that time doing cardio on a treadmill while you watch CNN? In order to look and feel like a sprinter, you must train like one.Remember, start out slowly. You're probably not a sprinter now, and if you went out and followed their regimen, tomorrow you'd be insanely sore and probably give up exercising altogether.Let's consider, for a moment, these creatures (sprinters). They only move rapidly for about 10 to 60 seconds at most, during a single sprint. Well, that isn't very much time, if you compare it to long-distance runners, who run for three to four hours, without stopping.So if long-distance runners are active for much longer periods of time, why do sprinters have more attractive bodies?The reason is this: sprinters maximally contract their muscles, which requires a lot more work from their bodies than a slow, staggered, constant run. Not to mention that with the short maximal energy bursts, testosterone and growth hormones are released in greater amounts. These hormones are anabolic in nature, which means bodybuilding - they build your body up. On the other hand, running for long durations releases cortisol, a catabolic hormone, meaning it breaks the body down. This effect is associated with muscle wasting, and over time, it is extremely bad for the body. It also is the reason for the ultra-skinny, no-muscle look of a long distance runner, versus that of anaerobic athlete like a weightlifter.If you think about our anthropological history, we were designed to move rapidly, so we could catch our food back in the caveman days. We weren't built to run our food to death by having the animal get so tired that it just fell down and collapsed because it was exhausted from our chasing it. Well, that same design serves us today. We may not have to track, catch, and kill our food anymore, but our bodies are still meant to MOVE.So if you want to look like a sprinter, with a lean, athletic physique, you must train like one. Limiting the aerobic exercise and incorporating an anaerobic weight-training program will cause you to look better and burn fat much more quickly. Anaerobic weight training will elicit more results, both in terms of gaining muscle and melting fat, than any other method of training.Scott White is a certified personal trainer and nutritionist located in Scottsdale, Ariz. For more information about nutrition and fitness or for info about a consultation, call or e-mail Scott today. 480-628-1607 or swhite@personalpowertraining.net.

Training for Maximum Muscle Gain

2006-03-30T10:17:00.000-05:00

Weight training involves the use of equipment that enables variable resistance. This resistance can come in the form of "free weights" like barbells and dumbbells, machines that use cables or pulleys to help you lift the weight and bodyweight exercises like pull-ups or dips.Free Weights vs. Machines vs. Bodyweight ExercisesFor maximum muscle gain, the focus of your workouts should consist of free weight exercises. Not machines or bodyweight exercises. This is not to say that you should not use machines or bodyweight exercises, but they should not be the focus of your training. To get an effective, muscle blasting workout, you must stimulate the most muscle fibers as possible, and machines do not do this.The main reason for this is a lack of stabilizer and synergist muscle development. Stabilizer and synergist muscles are supporting muscles that assist the main muscle in performing a complex lift. The more stabilizers and synergists worked, the more muscle fibers stimulated. Multi-jointed free weight exercises like the bench press, require many stabilizer and synergistic muscle assistance to complete the lift. On the other hand doing a bench press using a machine will need almost no stabilizer assistance.Since machines are locked into a specific range of motion and help to support the weight along that path, they fail to stimulate the muscles that surround the area you are working (stabilizers). This is a mistake. If your stabilizer muscles are weak, then the major muscle group will never grow!Free weight exercises like the dumbbell press or squat, for example, put a very large amount of stress on supporting muscle groups. That's why you will get fatigued faster and not be able to lift as much weight as you did on the machine. But you will gain more muscle, become stronger very quickly and have a true gauge of your strength.If you use machines in your program, they should be used to work isolated areas and only after all multi-jointed exercises have been completed.Beginners should begin with a limited combination of machine exercises, bodyweight exercises and mult-jointed free weight exercises. Before increasing the weight levels, they should work on becoming familiar with the proper form and execution of each. Soon, bodyweight exercises will become insufficient to stimulate growth and they will need to focus on more free weight exercises.Multi-Jointed ExercisesThe exercises that work the large muscle groups are called compound (or multi-joint) movements that involve the simultaneous stimuation of many muscle groups. These compound exercises should be the foundation of any weight training program because they stimulate the most amount of muscle in the least amount of time.Here are the basic movements:* Bench Presses (works the chest, shoulders, tricep)* Overhead Presses (shoulders, tricep)* Pull-ups/Barbell Rows (back, bicep)* Squats (legs, lower back)* Deadlifts (legs, back, shoulders)* Bar Dips (shoulders, chest, arms)I cannot overemphasize the importance of these exercises. Do not start an advanced weight training program without them!They will overload your entire skeletal and muscular system like no machine could ever do, giving you and effective workout in a very short period of time. If you can only do a few exercises, then do these. They have been proven (and not just by me) to encourage muscle and strength gain unlike any other exercises.Lift Heavy WeightTo build mass, you must weight train with heavy weights. By heavy, I mean a weight that is challenging for you -- not me, or anyone else. To consider a weight heavy, you should only be able to do a maximum of 8-12 reps before your muscles temporarily fail. A weight is considered "light" if you can do more than 15 reps before muscle fatigue sets in.Heavy weights stimulate more muscle fibers than lighter weights. It's that simple. More muscle stimulation means more muscle growth.Don't OvertrainHeavy weight training puts a huge strain on your body, so adequate rest and recuperation after your workouts is essential. If you are prone to train too often, several things happen:You don't give your muscles enough time to recuperate between workouts. If your muscles have not repaired themselves, you will not be at maximum strength for your next workout. Rest is essential. Other than eating, this should be your main focus.You are setting yourself up for burnout or an injury. I know you are motivated and excited about working out, but don't be careless. You must pace yourself, you want to be able to keep this up for a long time, not burnout before you reach your goals. I only weight train 3 times per week, that's all. Anymore than that and I would not give my body enough time to repair and build new muscle.Contrary to popular belief, you do not grow while working out, you only grow when you are resting.Below is an example mass workout. I did 4 heavy sets for 4-8 reps each.Wednesday (legs, abs)* Heavy Squats, leg extension superset* Seated Calve Raises, 4 strips sets* Crunches (4 sets of 20)-------Friday (chest, shoulder, triceps, abs)* Flat bench press, incline dumbbell flyes superset* Shoulder press, side raises superset* Tricep pushdowns* Reverse incline leg raises (3 sets of 20)------Sunday (back, biceps, abs)* Wide grip pull-ups, latbar pulldown superset* EZ bar bicep curl, incline dumbbell curls superset* Crunches (4 sets of 20)Nothing fancy, but effective.Former "skinny guy" Anthony Ellis is the author of Gaining Mass! The most widely used weight gain program in the world.This unique program designed to help people gain weight and build muscle, is currently being used in over 90 countries and boasts the largest private weight gain forum on the Internet, with well over 13,000 members at http://www.fastmusclegain.comClick here to view over 200 user testimonials: http://www.fastmusclegain.com/testimonials.html

Building 80 Pounds of Muscle

2006-03-30T10:12:00.000-05:00

Is it possible to gain 80 pounds of shredded muscle without Steroids? Yes, but very difficult. A realistic goal for packing on muscle would be 7lbs/year....yes, 7lbs/year-without steroids. Arnold in his day (late 70's early 80's) weight around 240lbs ripped up at a height of 6'2". So if you weight 190lbs for example and you are around the same height, it could take you up to 7-8 years to get in that kind of shape.However if you are shorter, say around 5'8"-5'10" you can actually "look" just as big with less muscle gains. A guy who's 5'9" 215lbs looks every bit as big as a guy who's 6'2" 240 in terms of muscle bulk. So the taller you are the more time it is going to take. The good thing is when you do it without steroids the muscle you gain is really your, so you keep most of it when and if you stop lifting. Another cool thing is you will get a lot stronger and harder before you really start growing. So you will FEEL great before you actually LOOK great.One other factor, it also depends on a person's body type. There are 3 basic ones:Endomorph: naturally bulky frame, usually with a lot of both body fat and muscle. These guys usually can put on both muscle AND fat at a rate that is faster than 7lbs/year.Ectomorph: naturally thin. Low body fat, Also known as "Hard gainersâ?? Without steroids, to put on 7lbs of muscle in a year is really good. On a positive note, because hard gainers usually will have naturally low body fat, any shred of muscle they gain will show. So ectomorphs can "look" as though they weight a lot more.Finally, Mesomorphs: These guys are the gifted one when it comes to gaining muscle. Usually they are naturally muscular with low body fat. If you are an endomorph or have some endo in your genetic pool, you can definitely pack on more than 7lbs of muscle per year....as long as you are keeping up on your nutrition which is another story.Note: It is rare that a person is 100% of any of these body types. There is usually a mix with one type being dominateJoel Mosley CPFT & LICENSED PRO BOXER

http://www.buildingmorethanbodies.com/
joel@buildingmorethanbodies.com

Strong Muscles, Healthy Heart

2006-02-22T11:32:00.000-05:00

by Carol Krucoff. Lifting weights for improved heart health In today's weight room, you're as likely to see a grandmother working her glutes as a quarterback working his quads because resistance exercise is now recognized as vital to building strong muscles and bones. Now the American Heart Association (AHA) says pumping iron is also good for that most important of muscles--the heart.In a new scientific advisory, the AHA says that for healthy adults—and some cardiac patients—a regular program of weight training not only increases muscle strength and endurance, it also improves function of the heart and lungs, enhances glucose metabolism, reduces coronary disease risk factors and boosts well-being."Over the last five or six years, there's been increasing scientific evidence that resistance training offers far more than just body beautiful," says physiologist Barry A. Franklin, co-author of the AHA advisory and director of the cardiac rehabilitation program at William Beaumont Hospital in Royal Oak, Michigan. http://www.personalmd.com/news/n0217074612.shtml

Are You to Old to Lift Weights

2006-02-22T10:22:00.000-05:00

Are you too old for weight lifting? Will weight lifting help you stay and look younger? The answer to the first question is no and to the second is a resounding yes. Weight lifting will help both men and women stay fit and supple and might even help you look younger. And, no matter what your age, you're not too old to start.In 1982, Dr.Walter Bortz,writing in The Journal of the American Medical Association, stated that a number of the physical changes we undergo as we age, such as loss of muscle tone, organ deterioration, and osteoporosis are "indistinguishable whether caused by age or inactivity." He believed that exercise could delay many of the diseases associated with aging, adding "at least a portion of the changes commonly attributed to aging are in reality caused by disuse and, as such, subject to correction".As we age, we lose bone density and muscle mass. We get stiff and our joints creak. Instead of using our body, we "rest" it even more, starting a very dangerous downward spiral. The synovial fluid dries up, the tendons become brittle, the sinews grow weak. It hurts to move, so we don't.More recently Dr Henry Lodge and Chris Cowley published a new book on this theme, "Younger Next Year: A Guide to Living Like 50 Until You're 80 and Beyond". The premise of this book is that weight lifting will help reverse the loss of both bone density and muscle mass that begins to take place as we get older. And they're not talking about light weights, but rather big heavy weights.In July 1983, Terry Todd wrote in Sports Illustrated that "Anyone who has spent much time in what is sometimes called the "Iron Game" has, of course, seen weight trainers over 40 whose physiques were?surprisingly youthful. Apparently there is something about the act of regularly stressing your body with heavy exercise that gives it the wherewithal to resist the visual manifestations of advancing age?research in this area suggests that men and women of middle age will respond to systemic progressive resistance with weights by becoming more powerful and more flexible, with more endurance and less fat."In 2003, the Centers for Disease Control reported that strength training "can be very powerful in reducing the signs and symptoms of numerous diseases and chronic conditions, among them:arthritis, diabetes, osteoporosis, obesity, back pain and depression."Strength training will also increase your flexibility and balance, which decreases the likelihood and severity of falls. One study in New Zealand in women 80 years of age and older showed a 40% reduction in falls with simple strength and balance training.I don't agree that we need to undertake heavy weight training to see substantial benefits.The American College of Sports Medicine strength training guidelines say we should start with at least two days a week of any type of resistance exercise by doing 8 to 10 different exercises and doing 8 to 12 repetitions per day. A repetition is how many times you lift the weight or do the exercise.So start off with a weight that you can lift correctly for at least 8 reps, even if it's only 2 to 5 pounds. Rest between each set of repetitions and between each exercise. If you can't make it to 8 reps during the first few tries, don't give up. Do as much as you can do. You'll be suprised at how soon you will feel like you need to add a bit more weight.But the goal is not to become a body builder, but rather to restore your muscle tone and joint movement. You can gradually work your way up to heavier weights if you desire, but you will obtain the best benefit by avoiding injury and sticking to the program - lifting weights every two or three days.An excellent resource on this subject is Getting Stronger: Weight Training for Men and Women by Bill Pearl and Gary Moran, Ph.D. I have the edition that came out in 1986. A newer one is now available. I have referred to it constantly over the last 19 years.The book gives you tips and pointers on how to set up a strength training regime. There are illustrations of every exercise with step by step instructions on how to do them properly.You can either learn beginning to advanced body building, sports fitness routines to help you do better in 22 different sports, exercises to help prevent injuries at work or just the principles of general conditioning and strength training.And you don't need any fancy equipment to get going. Almost all the exercises use cheap dumbbells and weights that are available in just about every sporting goods store. All in all, this is a very comprehensive book on weight training and is especially helpful to those of us who have never lifted weights before.If you have any disease, injury or physical disability, consult the doctor who has been treating you before undertaking these exercises. Follow his advice on how to get started and do not strength train if he says not to.Start off slowly with light weights. Follow the diagrams in the book to make sure you're positioning your body correctly to avoid injury and obtain the best result from your workout.After several weeks, you will be well on your way to improving your appearance, physique and general attitude toward life, while doing wonders for you internal organs and maybe even fighting off disease."Use it or lose it" applies to just about every part of your body. Don't "lose it" because of inactivity and disuse.This article is for informational purposes only. It does not purport to offer medical advice. Consult a qualified physician before undertaking any exercise program.Jean BowlerMs Bowler has been a ballet dancer and teacher, a gynmastics coach, and aerobics teacher and a private coach.She has a strong interest in antiaging research.She is the editor of Ageless Beauty http://www.ageless-beauty.com/, Your AntiAging Exercise Resource

Weight Lifting Helps Heart, Drops Blood Pressure

2006-02-17T11:28:00.000-05:00

NEW YORK, Feb 17 (Reuters Health) -- Pumping iron isn't just for bodybuilders. A panel of experts at the American Heart Association (AHA) reports that weight training is a good way to improve heart health, even for some people with heart disease. Weight training can be a part of a healthy exercise routine that also includes regular aerobic exercise, according to a report. The study findings, scheduled to be published in the February 22nd issue of Circulation: Journal of the American Heart Association, are being released early. In addition, study findings in the February issue of Hypertension: Journal of the American Heart Association support the advisory, showing that weight training can reduce resting blood pressure. "Mild-to-moderate resistance training can provide an effective method for improving muscular strength and endurance, preventing and managing a variety of chronic medical conditions, modifying coronary risk factors and enhancing psychosocial well-being," Dr. Barry A. Franklin, of William Beaumont Hospital in Royal Oak, Michigan, and a multicenter panel note in the AHA scientific advisory. In an interview with Reuters Health, Franklin said that weight training can improve cardiovascular health in several ways, including lowering LDL ("bad") cholesterol, increasing HDL ("good") cholesterol and lowering blood pressure. In addition, weight training may improve the way the body processes sugar, which may reduce the risk of diabetes, he said. Franklin said that numerous studies have documented the safety of moderate weight training in healthy adults and some people with heart disease. However, Franklin said the panel does not advise weight training for patients with chest pain due to unstable angina, uncontrolled high blood pressure, uncontrolled irregular heartbeats, heart failure, and severe heart-valve disease. For healthy people, the panel recommends lifting weights 2 to 3 days per week. The panel notes that a single set of exercises can provide almost as much benefit as several sets, so to make it easier to set aside time to exercise, it recommends a single set of 8 to 10 exercises during each session. This should take from 20 to 30 minutes. For people with cardiovascular disease who are considered to be at low risk for heart attacks and other complications, the panel recommends beginning with stretching and flexibility exercises and gradually moving on to light weights. People with heart disease should begin a weight-training program only under the supervision of a physician. Despite the recommendation that low-risk cardiac patients perform weight-training exercises, the panel concludes it is too soon to advise moderate- and high-risk individuals to lift weights until more studies are conducted, since the exertion could be dangerous. In a review of 11 studies on the effect of weight training on blood pressure, Dr. George A. Kelley and Kristi Sharpe Kelley, both of Northern Illinois University in DeKalb, found that lifting weights can reduce resting blood pressure. The reductions were similar in people who lifted heavier weights with long rests in between sets and in those who lifted lighter weights but took shorter rests. Although the reductions in blood pressure were small, they might lead to a lower risk of stroke and heart disease, according to the report. The review also found that weight training reduced body fat and increased muscle mass. The researchers note, however, that studies involving only people with high blood pressure are needed to test the effects of weight training as a treatment for the condition. http://www.personalmd.com/news/n0217074612.shtml

RELEASE: Max Rack Licenses 3-D Technology to BodyCraft

2006-01-31T09:56:00.000-05:00

FOR IMMEDIATE RELEASE

January 31, 2006 (COLUMBUS, OH) Max Rack, Inc. - BodyCraft’s new Jones Machine with patented 3-D Technology licensed from Max Rack, Inc., offers home and commercial users dual-action Smith performance. The Jones moves both vertically and horizontally simultaneously, allowing for natural, unlimited, user-defined motion. With a simple twist of the wrist, the weight bar is “racked” into place onto the moving rack at the user’s natural lifting position. The adjustable safety spotters allow a lifter to get a full lift without compromising their safety. Pop pin locks can be used for traditional smith exercises. An optional lat attachment is also available. The Jones Machine is the only licensed dual action smith machine on the market today utilizing Max Rack’s 3-D Technology for a smoother, natural lift every time.Licensed strength equipment displaying the “3-D” logo ensures smooth, natural, user-defined exercise motion.

Media Contact: Kirt Moritz, Max Rack, Inc. 614.221.4547
Max Rack, Inc. www.maxrack.com
BodyCraft http://www.bodycraft.com/

RELEASE: NEW POWER FACTOR ™ WILL MAKE IT POSSIBLE TO COUNT CALORIES WHEN LIFTING WEIGHTS

2005-08-08T11:10:00.000-05:00

August 8, 2005 (COLUMBUS, OH) Max Rack, Inc. - Many of us wonder just how many calories we are burning when lifting weights. The Power Factor ™ is the only weightlifting display console with a real-time calorie counter, so lifters know how many calories they are burning. But the Power Factor will do much more like giving the lifter real-time data about the effectiveness of each lift so that they can maintain their workouts within Optimal Training Zones resulting in a toner, stronger, quicker body with lower body fat. According to Dr. Ron O’Brien, Eight Time USA Olympic Diving Coach, “Power Factor accurately measures a person’s power or bar speed allowing lifters to relate how much weight to lift and how fast to lift the weight to meet their individual training goals.” This real time feedback on the effectiveness of each lift will aid lifters in achieving their individual goals quicker. The Power Factor will be in stores nationwide this November. For more information about the new Power Factor, please contact the company toll free at 1-866-231-3383 or on the web at http://www.maxrack.com/

RELEASE: Jones Machine versus Smith Machine

2005-07-27T11:06:00.000-05:00

July 27, 2005 (COLUMBUS, OH) Max Rack, Inc. - In a licensing agreement signed between Max Rack, Inc. and Recreation Supply, Inc. that sells under the brand name BodyCraft, a new product in free weight lifting emerges called THE JONES machine. Using Max Rack’s patented 3-D technology, the Jones machine, manufactured and sold under the brand name BodyCraft, will allow a free weight barbell to float up, down, backwards and forwards with the lock-out capability of a traditional Smith machine. So wherever a lifter fails during an exercise, they can immediately rack the barbell for ultimate safety. According to Kirt Moritz, General Manager of Max Rack, Inc., “The new Jones machine is far superior over those old fashioned Smiths because the Jones is not restricted like the Smiths one-dimensional movement.” Lifters know natural movement without restrictions has been proven to prevent long-term back and joint injury creating a huge advantage for the Jones over the Smith. For the traditionalists, the Jones can also be locked down with an easy to use pop pin to simulate the Smith machine lift. “We are really excited about the Jones machine and believe that both home and commercial customers will quickly migrate from those old fashioned one-dimensional Smiths to the new Jones” said Alan Gore, Co-owner of Recreation Supply Company. The Jones machine will begin arriving in specialty exercise equipment stores nationwide by November, 2005. Company Contacts Max Rack, Inc., Kirt Moritz, 1-866-231-3383, http://www.maxrack.com/ Recreation Supply Company, Alan Gore, 1-800-990-5556, http://www.bodycraft.com/

EVENT: May 19-21, 2005 IHRSA

2005-05-19T11:26:00.000-05:00

Max Rack, Inc. exhibits at IHRSA in San Francisco, California.

EVENT: March 3-5, 2005 -- Arnold Classic

2005-03-03T10:07:00.000-05:00

The LAMAR Max Rack will be on display within the Berry's Barbell booth. Check it out!http://www.arnoldclassic.com/

RELEASE: Re-Designed Max Rack 3-D Introduced

2005-01-02T11:27:00.000-05:00

January 2, 2005 (COLUMBUS, OH) Max Rack, Inc. - The re-designed Max Rack 3-D Smith Machine introduced with new deeper lifting area and a more user friendly appearance.

EVENT: October 8-10, 2003 Club Industry Trade Show

2003-10-08T10:03:00.000-05:00

Max Rack, Inc. exhibits at Club Industry in Chicago, Illinois.

EVENT: July 8-10, 2003 -- UAW-Ford Conference

2003-07-08T10:04:00.000-05:00

Max Rack, Inc. exhibits at the UAW-Ford 2003 Fitness Center Managers Conference, Detroit, Michigan.

RELEASE: PowerCat Max Rack Introduced at CSCCA

2003-05-07T11:24:00.000-05:00

May 7, 2003 (COLUMBUS, OH) Max Rack, Inc. - The PowerCat Max Rack is introduced at the Collegiate Strength & Conditioning Coaches Association (CSCCa) National Conference in Salt Lake City, Utah. Strength coach, Rod Cole of Kansas State helped with the specifications for the new PowerCat Max Rack.

EVENT: July 20, 2002 -- Studio Max Rack Introduced

2002-07-20T10:08:00.000-05:00

The Max Rack 3-D Studio for Light Commercial and Residential users is introduced at Health & Fitness Expo, Columbus, Ohio.

EVENT: First Max Rack Introduced in the World

1999-05-01T10:06:00.000-05:00

In 1999, inventor Steve Skilken invented the first self-spotting, natural motion free weight machine. Today, Max Rack is sold both domestic and Internationally.