I’ve decided to put my M.S. in Exercise Science and Health Promotion to even better use on the blog. 1-2 times per week, I’ve decided on creating and posting workouts.
My first workout is inspired my enthusiasm to attend Steeler Training Camp this evening!
Here it goes:
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It’s the first day of school for the last time — I swear! I seem to have slight the addiction when it comes to going to school. It’s a great thing for my mind and career, but as far as the wallet….I’m not a big fan of student loans, but who is?
First there was the B.A. in Communication and English Writing. Then, I moved on to a Masters in Professional Writing. And then I went all health and fitness freak and decided on a graduate certificate in Wellness and Fitness. The fun didn’t stop there, I enjoyed my certificate program so much that I decided to get a Masters of Science in Exercise Science and Health Promotion.
I’m just four weeks away and two classes (sports nutrition and a business class pertaining to the fitness industry) away from my 2nd masters degree! I am very excited to have two masters and to never have to buy another text book again! How crazy is it that I bought all of my books in the Kindle version instead of lugging around heavy text books? I really wish e-readers where around and popular when I first started college. Not only do they save you money, but back pain from a heavy book bag as well.
Lucky for me, my classes are online and the only traveling I have to worry about is if I want a change of scenery from studying in my house.
Now for the whole job thing (I know a lot of you are passionate, are student and/or work in the fitness and nutrition industry so I need your help)!!
I absolutely love writing in the fitness and nutrition industry and love my job…so I am not looking for a career change now. What I want to do is work part-time in the industry. I figure this would allow me to use my degree hands-on and if I ever wanted to switch fields, I be getting experience while developing professional contacts.
Question for you: Any suggestions on part-time opportunities I might enjoy that are related to exercise science and health promotion?
Off to study! Have a fabulous evening!
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Perhaps you prefer distance running to sprinting or you are a better sprinter than you are distance runner. Many in the fitness community believe that having more fast and slow twitch muscle fibers may play a key role in determining the type of athletics and individual may excel at as well as how an individual should train for athletics.
Your skeletal muscles re made up of bundles of individual fibers known as myocytes. Myocytes contains a large number of myofibrils, which are strands of protein known as actin and myosin. These protein strands can grab onto each other and pull. As a result this causes a muscle to shorten and contract.
There are two main types of muscle fibers:
- Slow Twitch (Type 1)
- Fast Twitch (Type 2)
Each muscle fiber type has a unique ability to contract and move, which influences how muscles respond to training as well as athletics.
Slow twitch muscles fibers are generally more efficient at using oxygen to generate fuel for continuous muscle contractions over an extended period of time. As a result, these muscle fibers fire more slowly and can go for a longer period of time before they become fatigued. Endurance athletes – like marathon runners – can benefit from type I muscle fibers.
Fast twitch muscle fibers use anaerobic metabolism to create fuel. As a result, they are much better at generating short bursts of speed or strength. This does mean that fast twitch muscle fibers will fatigue more quickly because they fire more quickly. These can be an asset to sprinters. Furthermore, type IIa fibers are known as intermediate fast-twitch fibers. These fibers can use both aerobic an anaerobic metabolism to create energy. Type IIb fibers use anaerobic metabolism to create energy. As a result, they excel at producing quick and powerful burst of speed.
Overall, our muscle fibers may influence what types of sports we are naturally good at and whether or not we are quick or strong. Muscle fibers may influence whether you are an endurance athlete or prefer shorter activities like sprinting.
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Starting a new workout program can be a challenge in itself. Making time, getting starting, finding a balance, learning new exercises and setting goals for yourself can be difficult. Add muscle soreness that often comes along with a new exercise regime and chances are you are not going to jump out of bed and dart to the gym. After all, you may find it difficult to get your arms over your head to even put your shirt on in the morning. Understanding delayed onset muscle soreness may just be your best bet in keeping your post-workout aches and pains to a minimum.
Delayed onset muscle soreness (DOMS) is a phenomenon of muscles pain, soreness and stiffness that often strikes within 24 to 48 hours following your workout. This soreness is most common to individuals who begin a new exercise program and those who have been leading a relatively sedentary lifestyle for a while. While DOMS may alarm or frighten those new to the workout scene, soreness is a normal and natural response to exertion. While you may be sore now and regretting those extra repetitions you decided to go for yesterday, DOMS will lead to increased strength and stamina as your muscles recover from soreness and build hypertrophy.
Exercise physiologists indicate that DOMS is the result of microscopic tearing of your muscle fibers. The extent of muscle tearing largely depends on the duration and intensity of your workout. Have your tried a new workout lately? DOMS may just be the result of your body moving in a way it is not used to moving in.
While many say that prevention is the best form of medicine, there is no known way that is 100 percent effective in preventing DOMS. How you prevent and treat muscle soreness may be based largely on your own personal preferences. Can we make one suggestion? Try a foam roller immediately following exercise. A foam roller can help ease knots and muscle tension. Spend a few minutes with your foam roller after exercising and you may not find it so difficult to get out of bed in the morning.
If you engage in a new workout or a more intense workout, you may find yourself sore. It’s almost a fact of life—intense exercise leads to soreness. May we suggest the following to help you deal with the small problem:
- Simply rest. If you can sit still long enough (we know you are aching to get back out there), the pain will subside within a few days to a week.
- Engage in low-impact exercise. If you are not one to sit around and wait for the pain do go away. Try alternating your workout regime instead of pushing through the pain. Try swimming, walking, riding a stationary bike or using an elliptical machine.
- Take a non-steroidal over-the-counter anti-inflammatory medication.
- Take this opportunity to get a sports massage. If you’ve always wanted to try out a massage, take advantage of your muscle soreness and try one out.
- Use the R.I.C.E. method much like if you had an injury (Rest, Ice, Compression and Elevation).
- Listen to your body. If something hurts, do not do it.
- Try a yoga class. Research does indicate that the stretching movements of yoga can help prevent injury and muscle soreness.
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