Zeegers: strengthening lumbar and cervical muscles to get a pain free spine
Effective strengthening lumbar and cervical muscles to get a pain free strong spine.(Arthur Arthur Jones: the MedX training.)(reviewed by Zeegers)
MedX muscle training principles based on medical and sports science. MedX is the most technologically advanced fitness, sports and medical/rehabilitation equipment available. Incorporated into every MedX product are decades of experience and millions of dollars of independent, university-based research. MedX is the most technologically advanced fitness, sports and medical/rehabilitation equipment available. MedX products achieve training efficiency through resistance curves matched to tested and proven strength profiles. They operate at a very low level of friction and offer a choice of resistance in 2-pound increments, ensuring a weight that is just right – not too heavy and not too light – for rapid and steady progress. Biomechanical precision and low-friction makes MedX state-of-the-art. Engineering excellence and quality components mean that MedX equipment requires little maintenance other than cleaning, and is backed by a 5-year warranty on moving parts and a 10-year warranty on the frame.
1 Work out once or twice a week. (reviewed by Zeegers)
Each training program should cover the whole body with a maximum of ten exercises. Training Scientific studies show that a once or twice per week training is sufficient for most muscle groups when training is carried out to local fatigue (Smith & Bruce-Low 2004). A health-oriented strength training should cover the whole body, because the transfer effects to untrained body regions are marginal.
2 Exercise the muscles of the lower body first. (reviewed by Zeegers)
A training start with the large muscle groups of the lower body quickly activates the nervous system, metabolism, endocrine and cardiovascular system. This gives the body an overall higher training stimulation. In addition, the correct execution of exercises large muscle groups at the beginning of the training session is usually more successful than at the end.
3 Choose a weight that allows you to exercise for 60 to 90 seconds. (reviewed by Zeegers)
The positive movement phase – when you lift the weight – should last at least four seconds. The negative phase of movement – if you lower the weight – should also take four seconds. Between these two phases by pausing two seconds in the position of full muscle contraction. When strength training, the magnitude of the voltage generated in the muscle and the duration of this voltage are critical. A slow movement speed possible forced a large voltage level in the muscle and leads to higher strength gains (Smith & Bruce-Low, 2004).
4 Avoid at all costs jerky or fast movements, because they are dangerous and counterproductive. (reviewed by Zeegers)
The higher the movement speed, the less the control of the movement. High torques increase the risk of injury. A faster movement execution reduces the voltage level in the muscle and thus the training success.
5 Perform each exercise to local fatigue of the affected muscles, so as long as you is not a complete motion possible. (reviewed by Zeegers)
If you can perform the exercise for longer than 90 seconds, make a note for the next training on your training card, an increase by about five percent by weight. When you reach 60 seconds, then reduce the weight by five percent. The continuous increase of weight training, is the key to success in strength training. In every workout you should try to extend the training time to muscular fatigue or to increase the training weight. The last very tiring repetitions are the most important of the whole exercise, since exercise intensity is highest and have as many muscle fibers work.
6 Avoid any help by turning or resonance of the body.
Such evasive movements multiply the forces acting on muscles and joints and thereby pose a risk of injury.
7 Isolate the muscles as much as possible. (reviewed by Zeegers)
This means that you release the tension in those muscles that are not involved in the movement. Make especially sure that the muscles of the hands, neck and face are solved. Unnecessary static muscle contractions affect the performance by an additional energy consumption, nervous inhibitory processes and a higher cardiovascular stress (Hollmann & Hettinger 2000).
8 Press and hold during the effort never breath and never presses you against closed airways (forced breathing).
Respiration does not necessarily correspond with the rhythm of movement. At high effort but one tends to forced breathing. This increases the pressure in the abdomen. This results in large fluctuations in blood pressure (Hollmann & Hettinger 2000).
9 Switch to benefit from the training as possible without interruption from one machine to another, so that the heart and circulation. (reviewed by Zeegers)
Active muscle work increases the oxygen requirement of the body. Therefore, strength training leads to an increase in heart and respiratory rates. In order for these increases remain possible for the entire workout, you should hold the breaks in machinery exchange as short as possible.
10 Work out a set to local fatigue of the muscle. (reviewed by Zeegers)
A multi-set training is not useful, since not add training stimuli. All methodologically sound and well-controlled studies show no significant advantage of a multi-set training (Smith & Bruce-Low 2004 Gießing 2006).
11 Never increase the weight at the expense of a clean exercise performance. (reviewed by Zeegers)
The individual range of motion (ROM = Range of Motion) may neither reduce nor may evasive movements occur after an increase in weight. The training over the entire ROM causes a harmonic force development of the muscle. So he is protected most powerful and myself from injury.
12 Record the weight for the next workout on your training card.
A clear training documentation will help you and your instructor training control and planning.
13 Before drinking, during and immediately after exercise sufficient water – without any addition. (reviewed by Zeegers)
Intense muscular work leads to secretion of sweat that disproportionately contains much water. As a result, the electrolyte concentration in the body increases. Therefore, the supply of water is more important than the supply of electrolytes (Hollmann & Hettinger 2000) during and after exercise.
14 Treat your muscles after a workout at least 48 hours of rest, so that they can regenerate. (reviewed by Zeegers)
The reduced performance after strength training is a combination of local muscle fatigue and central fatigue of the nervous system. Depending on the individual regeneration ability and training intensity, the body systems need a few hours to days to regenerate (Hollmann & Hettinger 2000).
Inventor: Arthur Jones (R.I.P.) Florida Ocala