Few Basic Rules When Planning The Strength Training Program

Making a strength training schedule can be quite difficult part for your fitness program. Each and every professional personal trainer might have different reference on how you are going to do it and what should be put in the fitness plan and schedule.

But, there are few basic rules that remain the same that is used in every strength training program. Each of these rules gives the basic foundation that can be used to any strength training program. Understanding the proper method of training with free weight can really improve your health, fitness and strength levels.

Those basic rules are:

You cannot improve the muscle strength by training everyday

You need to have proper rest at least 36 hours after you perform the last strength training. Performing strength training every day can cause muscle fatigue, over training and increase the risk of getting injuries. Our muscles will be improved when we are rest.

You will not be able to spot fat reduce

You cannot simply reduce fat on certain body part by performing specific training on that spot. To reduce fat on certain spot require overall fat reduction to every part of our body. To reduce all of the fat in our body require proper diets and nutrition, routine exercise and proper rest.

You are able to spot certain muscle

Unlike fat, you can improve certain muscle on certain spot by focusing on your strength training on the spot that you want. This is called as hypertrophy which is mean the muscle growth. It is also known as targeted training. This strength training is usually using training machine rather than free weight to isolate certain muscle that is targeted.

Do it regularly and consistently

To produce good result, you must perform the strength training regularly and consistently. You have collected all of those fats and let your muscle untrained for years, so it will not provide results merely in just few weeks. Forget all of the infomercials about fitness machine that promising results in just a month. All of models that using the machine in the infomercials are already train their muscle for years. The best method for a good result for your strength training program must include a lifestyle change. Get rid of the bad habit with the good and healthy habits to maximize your training result.

Change the training routine every 5 weeks

After doing the same training for few weeks, our body will get used to the training and become stronger, so the training result will start to slow down. You need to change the training method, exercise type, level and intensity without changing the training routine and consistency.

The strength training types must be planned according to your goals

Different goals such as, bulking, hypertrophy or reducing your weight will require different type of training method. Understanding your goals will help you to build the right training program that will give the best result for your body.

Train all the major muscle groups in your body

Each and every major muscle groups such as quads, biceps, triceps, calves, shoulder, abs, hamstring, chest and back must be trained at least 1 time per week. This is to keep your body’s proportion. Not training some of the major muscle groups will causing imbalance to your body.

Using these basic rules will help you to understand what kind of training you need to put in your strength training program to make and effective training program that provide good result for your body.

Simple Methods To Overcome The Shift Work Sleep Disorder

Is there any good method to acquire the proper amount of sleep when you are a shift worker? Especially, if you are on a late night shift and must sleep during the day when other people are actively working or doing their daily tasks.

The most important in getting the proper sleep during the day is to overcome the body circadian rhythm or human body clock. In natural state the circadian rhythm will slowing down our body function and makes us sleepy when the dark is coming and increase the body function and makes us awake when the daylight is coming.

Therefore, for night shift workers body system is getting slower when they are supposed to be active and working, and become more active when they are trying to get some sleep during the day.

As the darkness comes the pineal gland in our body will produce and release melatonin which encourages us to get some sleep. Meanwhile during the day, the production of melatonin will slow down. The lack of melatonin in our body will makes us hard to become sleepy and harder to sleep.

So, it will be difficult to night shift worker to sleep during the day, unless their circadian rhythm is fully adapted to their situation and condition. This is what is called as shift work sleep disorder.

Here are some methods that can be used to overcome the shift work sleep disorder and make the body clock become adapted to the situation much quicker;

Use a heavy blinds and dark curtains to prevent the light from entering your bedroom. You can also use a sleep mask to cover your eyes when sleeping to make sure that there are no light that will entering your eyes and disturb your sleep.

Turn of the phone before going to sleep, so your sleep will not get interrupted and use ear plugs to reduce the noise from the environment that can bother your sleep.

Make sure that the rest family members or roommate know that they should not bother your sleep unless it is an emergency.

Try to consume melatonin supplement 30 minutes before sleeping. Consume according to the supplement’s instruction manual.

You can also try to take bright light therapy to adjust the circadian rhythm and melatonin production. Consult to your physician about this therapy.

Do not use alcohol to help you getting sleepy. The alcohol will only bring more harm to your sleeping quality rather than improve it.

Do not rely on the sleeping pills. For temporary measurement it is fine, but it should not use for long usage.

So, try these methods and find out if they are able to improve your sleeping quality. Consult to your doctor to find better solution if these methods are not enough to help you to overcome the shift work sleep disorder.

Learning More About The Attention Deficit Hyperactivity Disorder

These days almost everybody have familiar with the term of ADHD or Attention Deficit Hyperactivity Disorder. But, do you really understand about this problem beyond the common assumption that being spread out?

The attention deficit problems could be explained in various ways. But, it is true that the most recognized from this disorder is the hyperactivity characteristic, cannot maintain the attention for long period of time and high impulsivity.

The ADHD is quite common happen in our society these days. The disorder could occur between 5% – 10% in young children. This disorder also happens more frequent to males where the numbers of males that have this disorder are 10 times higher comparing to female who have the ADHD.

It is commonly found that the people who suffer from this disorder will show other problems. The most common issues that are often accompanying the ADHD are anxiety and depression. The person who have this disorder also suffer from emotional instability in certain level and less maturity lever than to their peers. Because of these problems, it is very common that the people with ADHD have learning disorders that hindrance their learning ability and study progress.

The medical and therapy treatment for the ADHD is usually focusing on children and adolescents. But, although the ADHD is known for occurs to young children, most people do not know that many adults can also suffer from attention deficit problems. Usually these adults did not aware that they have the ADHD and they are not being diagnosed with the disorder until they are become an adult.

So, what need to be done when you are suspecting that your children or other family member that already reach the adulthood is having the ADHD? The first thing that you must do is to find the proper help to overcome the situation from mental health practitioner such as psychiatrist or internist which are trained to diagnose the ADHD and able to identify the disorder’s severity. It will be better if you do it as soon as you suspect this issue.

The ADHD is a condition that requires fully attention and participation by every family member. It might be difficult to deal with it, but with proper treatment and actions, the severity will be reduced and manageable.

Shift Work Sleep Disorder

Many shift workers have really some troubles when it comes getting the proper amount of sleep. They are often trying really hard to get some sleep when their biological clock (circadian rhythm) and other people are awake and getting busy to do their daily activities.

Therefore, their body clock will have difficulties to adapt with the situation. Of course human body can adjust to this situation, but it will take several days for the body clock to fully adapt with the changes.

The most affected with the shift work sleep disorder are the shift workers who are in the short rotation shift. They need to adjust their sleeping patterns in just few days. Just when their body clock has begun adjusting to the change of sleeping pattern, it has to be forced to change again.

These workers often suffer with sleep deprivation. Their body does not receive the proper amount of rest even when they are managed to be able to sleep for 6 hours long. Their sleeping quality is low because their body clock is still not adapted to the changes. It just like having a constant jet lag.

The health of shift workers

Shift workers who are suffering from sleep deprivation are tend to become less productive and unconsciously lower their guards against danger. Therefore, they have high risk to get accident at work or during travel.

Their digestion systems are also at risk. This is because their digestion systems are much sluggish at night. And as they grew older the problem will become worse since their body become less resilient.

Immune system is also affected by the sleep deprivation, so the shift workers become more vulnerable to illness like the flu, colds and other diseases. There are also social issues that must be overcome since the shift workers are sleeping when the rest of family are awake and active.