Local Fitness Trainer Blog

Contributed by Martin (Marty) Mark, Certified Personal Trainer

I remember when I was a kid, you know a kid maybe 10 years old, I was almost invincible. If I fell and was hurt, I probably cried, and then picked myself up and continued playing. If I was tired of running, I would stop, catch my breath and then run again. I was outside a lot, and I loved it. Life was just a continuous game in the street, and the street was the largest playground in the world.

As a teenager, I was no longer almost invincible - I was invincible. If I fell, I didn’t cry, I just got up and continued on. If I was tired of running I just stopped for a second or maybe less and continued running. I played in the street from early morning until late at night. I played stick ball, curve ball, Johnny-on-a-pony, king of the hill, basketball, softball, it didn’t matter what the sport was or if I was good at it or not, if it was free and available, I played it. The list of activates I could do as a kid was endless. If it could be done, I did it.

When I enlisted into the service I was still a kid. The Basic Training made demands on my body that were much more challenging than anything I could have imagined, and certainly more demanding than all the games that I played in the street.

If Basic Training was a challenge, Special Forces Training was next to unimaginable. It far exceeded anything, physically and mentally, that I ever did before.

But you got it, I was invincible. Yes I was, and I made it. Not only was I now Special Services, but I loved it, every minute of it…

Sometime between getting out of the service, getting married, and having a wonderful daughter, I begin to notice things that I wasn’t aware of before. By now I was in my late 20’s and, yeah you guessed it, still invincible, BUT what I started to see was very frightening to me. A lot of other people were not as invincible and I was. What made them different than me? They were starting to get to be middle-aged or older. Other people were getting older. I noticed people in wheel chairs, canes, and walkers, having trouble doing all the things I took for granted. Coughing, walking bent over, losing their balance, unable to bend over and pick something up, people were having trouble carrying packages, having trouble with the daily physical fundamentals of every day life.

Getting older…

Apart from being born and dying, perhaps aging is the only experience every single human being shares. Think about this, from the moment we are born we begin to age. When we begin to age, things happen to our body. It’s called chronic disease, and it usually starts early in life and develops gradually, like diabetes, emphysema, and heart disease, just to name a few. Yes it’s very true, Medicaid will provide for you once you become destitute with no family, no more money, and lodged in a nursing home. You may get a hospital bed, a TV set, at least one roommate who might not be coherent, three meals per day, and an aide to help push you around in your wheelchair, feed you if necessary, and maybe change your Depends.

If this sounds like a good idea to you then by all means don’t worry about a healthy life style, you will be taken care of. If this doesn’t sound like a good idea to you and you remember when you were invincible and you want to be invincible again, the answer is really very simple.

Increased physical activity will:

• Maintain optimal health and decreases incidence of secondary health problems related to disuse syndrome.
• Increase muscular strength and endurance
• Increase flexibility
• Improve cardiovascular function and blood lipid management
• Reduce risk factors responsible for cardio vascular disease
• Reduce obesity and glucose intolerance
• Lessen or eliminate depression
• Improve sleep
• Enhance self esteem and a feeling of control
• Improve basic motor skills
• Make activities of daily living easier
• Turn disabilities into handicaps

A past surgeon general has said that close to 80% of our most dreaded diseases could be prevented with appropriate lifestyle changes, including a good diet and regular exercise.

Dr. DeVies of USC has shown that men and woman in their 70's and 80's can achieve levels of vigor associated with people thirty years younger. The means that assuming there are no underlying disorders, exercise can make an 85 year old as strong as a 55 year old person.

Other studies have shown, that by the time men reach 70 years old only one out of ten can lift a ten pound weight over his head.

Are you beginning to see the path to the invincibility we all once had? In everyone’s life comes a moment when that person realizes that their invincibility is related to age. If for a moment, a fleeting second, no matter what your current age is now, that you think you are getting older and can’t do the things you used to do you should realize that invincibility can last longer than your dreams.

You need to know this, men and woman of all ages even 70, 80, and 90 years young, can increase their strength by more than fifty percent in just two months after beginning a strength training program! If you keep training you can double or even triple your strength!

Hey, maybe you’re even 30, 40, or 50; this is the time...the time to start a vigorous training program! Some people “feel” an immediate change in terms of balance, coordination, and strength. During the first few weeks of a progressive-resistance weight training program changes occur in the ability of your nervous system to work more effectively and recruit muscle fiber that was inactive, or "sleeping", before you started training, or “pumping iron“. Progressive-resistance weight training can serve as a wake up call for the fifty percent of the muscle that was previously inactive prior to starting a strength program. All this means is that the feeling of invincibility will start to return.

An improved cardio-vascular training program will start to make a difference on how your heart and body processes blood and oxygen. This means you walk, run, exercise, and play, without having to stop every minute to take a breath. You will breath better in a very short period of time. Yes, you can now walk, run, or sprint, without feeling like you are going to run out of breath any second! Do you feel the feeling of invincibility coming back?

A modified diet, rich in protein for muscle synthesis, complex carbohydrates for energy, and minimal fats, will enhance your training program. The proper supplements will increase your vitality, endurance, muscle synthesis, boost your immune system, and promote a healthy you.

The moment I was talking about earlier, the moment of doubt, the moment we realize that something has happened to our invincibility, is the very same moment we can do something about it. Start an exercise prescription that is right for us. That moment in our lives that we realize that we cannot prevent aging, but we do have the power to age the way we want. To be invincible once again.

Martin (Marty) Mark is a certified Personal Trainer with over 25 years of practical hands-on experience in resistance training and aerobic training. He is also an accomplished Martial Artist, having studied Kung Fu for over 20 years. He has kept himself in good health and excellent condition by being committed to maintaining a healthy lifestyle. Marty trains clients in the Pompano Beach, FL area, and online. You can find out more and contact Marty at Local Fitness Trainer.

The US Consumer Product Safety Commission, in cooperation with EB Brands of Yonkers, NY, recently announced a voluntary recall of rubber fitness balls sold in 55-, 65- and 75-cm diameter sizes in various colors with the Bally Total Fitness, Everlast or Valeo logo printed on the ball. The balls were sold at department stores and fitness retailers nationwide between May 2000 and February 2009.

EB Brands has received 47 reports of fitness balls unexpectedly bursting, including reports of a fracture, and multiple bruises caused by overinflated fitness balls that can unexpectedly burst while in use, causing the user to fall to the floor.

The fitness balls, manufactured in China, were sold with a pump and inflation instructions. 

If you purchased one of these over 3 million balls sold, you should contact EB Brands to receive a copy of the updated instructions on how to safely inflate the ball.

For additional information, contact EB Brands at (800) 624-5671 between 9 a.m. and 5 p.m. ET Monday through Friday, or visit the firm’s website at www.ebbrands.com.

Take a look around at all the different people in any local gym working out. It does not matter where the gym is or who the people are that are “working out”; all that really matters is that the majority of them are doing something, if not most things wrong, or at best, they are not getting the maximum return for their efforts. There are so many training philosophies out there that the amount of information is overwhelming. Some work best for strength, others for size, some for sports, others for fitness, some for hard gainers some for beginners, and, of course, some for intermediate or even advanced. Even if you had the time to pursue most of them, how would you know which is best for you. There is really only one science, but all to often science is misinterpreted which can, and does, lead to a lot of misinterpretation and confusion.

Some people have read and are now doing a “work out routine” that they saw in a magazine or other article created by some self-proclaimed fitness guru. A lot of routines come from the so-called "muscle magazines". These magazines or generally written by people looking to sell products, and telling you to do what the genetically-gifted, and advanced body builders are currently doing. I assure you that these routines will do more harm than good for the general population. Some workout routines are from isolated articles, and have plenty of merit, but not enough information to be the basis of long term exercise prescription. Some gym-goers watch what other people are doing and copy them. You get the idea a vast majority of gym-goers are doing something wrong. Some will get hurt, others will work out doing the same thing over and over, and finally giving up when they get tired or upset because they are not making their perceived gains.

What is resistance training? In it’s simplest definition, resistance training is, in the broad sense, a term that represents all that is related to developing strength. We can further develop and expand on this to include a load or intensity that ranges from light to heavy. During resistance training, the body’s musculature is required to move, or attempt to move, against an opposing force that is usually presented by some type of equipment.

Taking resistance training to a higher definition, resistance training exercise is the most important activity, bar none, that can enhance personal health and body shape or physique. (Brooks, 1997: Wilmore and Costell 1994: Plowman and Smith 1997)

Like all fields of study, resistance training is based upon underlying scientific principles, concepts, and definitions. Thoroughly thought-out progressive resistance training programs are comprised of many different factors including: intensity, volume, overload, muscle endurance, strength and maximum power, periodization, duration, volume, rest, velocity, technique, range of motion, frequency, number of sets and repetitions, rest between sets, speed of movement, muscle activations, breathing, stabilization, active recovery, weight used, compound and isolated exercises, safety techniques, the right type of equipment, effectiveness and an application to the clients goals. It is no wonder the average person just does what he has read, been told, or sees someone else do. Copying someone else's routing may not come even close to the correct exercise prescription that the exerciser needs. Yes, we have all heard that some exercise is better than none. This is true up to a point. It is generally better to stand than sit, run than walk, and so on. But to achieve the maximum results for a maximum effort takes knowledge and science as well as a full concept of all the exercise principles that may apply to each and every person who starts on the path to exercise. You started for only one reason; you wanted to be successful, and you can be. You just need the right knowledge to maximize your results.

Some certified fitness trainers are specialized in a Whole Body Approach. The Whole Body Approach is defined as: progressive resistance training, cardio-vascular training, and diet modification, nutrition and supplements necessary to obtain the goal of ultimate health and fitness. Trainers practicing the Whole Body Approach can bring the term "resistance training instructor" to mean "instructing and helping a person learn how to train their whole body, mind, and physical self", by an understanding of the following; "engaging the body in a thought-out method that pays attention to body position, exercise design client goals, needs, and expectations."

Resistance training requires stabilization of the body throughout the entire process as well as the correct range of motion with appropriate resistance. Trainers will have clients perform compound and isolated exercises, as the client focuses on exerting muscular force via muscle contraction while maintaining a safe and coordinated routine.

The term "resistance training" now can be considered an art form of mind, body, force, safety, form, and knowledge to achieve short-term and long-term fitness goals in the minimum about of time. It encompasses as a basis at least all of the following components: agility, balance, body composition, cardiovascular endurance, flexibility, muscular strength, neuromuscular coordination, power, and speed.

Now that we know what a balanced, well thought out program consists of, we need to know what it can accomplish.

• Maximal optimal health and decreased incidence of secondary health problems related to disuse syndrome.
• Increased muscular strength and endurance.
• Increased flexibility.
• Improved cardiovascular function and blood lipid management.
• Reduced risk factors responsible for cardio vascular disease.
• Reduced obesity and glucose intolerance.
• Lessened or eliminated depression.
• Improved sleep.
• Enhanced self esteem and a feeling of control.
• Improved basic motor skills.
• Activities of daily living are easier.

Think about this while you are still watching people train in the gym, park, or any place else, using any exercise that may have come to mind, or saw someone else do, or read about in a book or magazine. So many people are going hopelessly through any number of exercises where the singular goal is to push, pull, grunt, and struggle with weight that is obviously too heavy, and achieve something that no one can quite agree on just what the outcome should be. Given the range of goals could be: get into shape; lose 5, 10, 20, 50, 100, or more pounds; tone up muscles; get six-pack abs; get stronger; etc., can it be that the routines should be similar?  What about the obvious physical differences? 

A comprehensive and complete approach to resistance training involves a well thought out, scientifically correct program to address the stated goals and needs of a client. Not something someone else is doing, or something you read in an article. It has to be designed to achieve your goals, as long as they are realistic and, if not, to create goals that are. Most fitness enthusiasts expect gains in strength or muscle size from a progressive resistance training program.

A Certified Trainer will design a progressive resistance training program which will produce changes in body composition, strength, muscular hypertrophy (size), and motor performance that many individuals desire. To achieve optimal changes in these areas, clients must adhere to some basic principles. These principles apply regardless of the resistance modality or the type of system or program the individual uses. A well qualified trainer is aware and incorporates all or some of these principles into your workout, this insures that you have the best of all worlds working for you….Science and Experience. These two undisputed principles are guaranteed to insure your success.

Martin C. Mark, Certified Fitness Trainer

• International Sports and Sciences Association
• Senior Fitness Specialist
• American Academy of Health and Fitness
• Listed Trainer with: National Association of Health and Disability

Martin C. Mark is a Certified Personal Trainer based in Pompano Beach, FL.  He has over 25 years of practical hands on experience in resistance training and aerobic training. Martin is also an accomplished Martial Artist, having studied Kung Fu for over 20  years. You can find out more information about Martin on the web at Martin C. Mark, Certified Fitness Trainer or email him Mcm.certifiedtrainer@yahoo.com.