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Energy System during Exercise

Author: admin

When we exercise our body uses a combination of all three types of energy; carbohydrates, fat and protein. Different exercises will cause the energy system to shift towards using the most appropriate fuel, largely depending on the level of effort an individual produces during exercise. Anaerobic exercise causes the energy system to shift towards burning predominantly carbohydrates (carbs) simply because movements require more effort. Energy is needed quickly for fast and/or power movements and because sugars (carbs) burn much more easily they form the major source of energy for exercises with high effort such as weight training, squash or sprinting. As much as 90% carbs can be used during anaerobic exercises. Although bear in mind that high intensity exercise can only be performed for a limited time, depending on the fitness level of the individual, thus during periods of rest the energy system will shift back and a little more fat may be burned, although this is only a minor change. An example is weight training with frequent rest intervals between exercising; another is soccer, where a player may run around the pitch until out of breath (burning up to 90% carbs) then have slight periods of walking to aid recovery which reduces the percentage of carb usage.

Aerobic exercises which are generally performed at a slower pace and with less effort usually burn a greater degree of fat. Fat is a slow-burning fuel which requires oxygen and exercising at lower effort enables the cells to use this energy more efficiently, meaning a greater percentage of fat can be burned, up to 70% of total energy used when exercising aerobically. Obviously some people will have greater fitness levels and able to workout at a higher rate of effort and still be exercising aerobically, this will allow the fitter person to burn more calories. An example of this would be an experienced long distance runner. They are very lean because they burn lots of energy and still use mostly fat even though training is fairly intense. Individual fitness levels mean it is important to workout within your own Target Heart Rate when trying to lose fat weight. Or as a beginner a good tip to use when exercising is to make sure you can still manage a conversation during a workout. In other words you want breathing to be deeper than normal but not out of breathe so you cannot talk.

Protein is also burned during exercise but this is usually a small percentage. Protein usage may increase to as much as 20% during high intensity training. However again bear in mind that exercising at such high levels of effort are not maintained for long so the actual amount of protein used for energy will still be small in comparison to carbohydrates and fats.

At this stage you may be thinking that the best way to burn fat is to hardly move so the energy system shifts towards higher degree of fat burning. Yes good thinking, in fact resting will shift the energy system into fat burning mode but because there are so few calories burned at rest it doesn’t contribute to effective weight loss. Remember calories do count so if you’re consuming 2500 calories per day but only using up 2000 then you will still gain weight, even if most of those calories come from fat stores. All extra energy will simply be converted into fat for storage replacement. For this reason there needs to be a happy medium between using up excess fat stores when exercising and burning enough calories so you always remain in a state of negative energy balance (more calories used up than taken in).

There are a few “experts” that say as long as you’re burning more calories it shouldn’t matter what type of fuel is burned, thus high energy exercises would be great for a dieter to lose weight. I disagree with this point, I believe if anaerobic exercise makes up the majority of exercises in your regime then most energy burned will come from carbs. This will drive appetite and encourage sugar cravings in order to replace the glycogen stores used, forcing the dieter to consume more calories. I believe many dieters struggle with cravings and overeating so anything which may cause an upset cannot be good. With aerobic exercise it helps regulate the appetite because glycogen stores are not reduced rapidly. Another point is that for the less fit individual anaerobic exercise is just too intense forcing the body to work very hard thus requiring longer for recovery. This could mean fewer workouts per week resulting in less energy burned over a greater time span. Aerobic exercise often helps people feel more energetic and motivated to workout again within a day or two.

Anaerobic exercise can be great for results but I believe this mainly applies to those with average to good fitness levels. The only exception is doing a weights session a few times per week purely to help boost or maintain lean mass and a higher metabolism. Otherwise I think the major part of an exercise regime should be made up of aerobic exercises, especially for the first 3 months of starting a weight loss program.

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Tags: during, Energy, Exercise, System
September 7th, 2010  |  Posted in Fitness Training System  |  Comments Off

Will Golf Fitness Training Improve Your Golf Game?

Author: admin

George is a good looking guy and is pretty well-built, for a forty year old. He has always worked out and considers himself fit. But, because George always wants to be the best, he thought he would ramp up his fitness regimen a little in order to beat a few of his golf buddies. How could a guy who was already “fit” increase his fitness level so that it improved his game? Can golf fitness training really help anyone improve their game enough so that it shows on the score card?

- There are many types of training that are used by golfers. There is no doubt that if you watch the golf tour on television, you will see that the best golfers are no longer the slow, lumbering, overweight guys, but the fit guys with muscles. These men put in a lot of work in the gym, and if you are like George and want to improve your drive, then this is one way that you can achieve that.

- Let’s face it – golf is a sport and you have to be fit. The modern professional players are spending as much time in the gym as they are on the practice range, and sometimes even more. Golf fitness training is now a recognized science and if you want the most out of your game, then you need to get your entire body strong and healthy

- There is more to hitting a long drive than strength, and flexibility is one important part. Many golfers are taking up serious stretching routines and even taking part in Pilates and yoga classes. These can help you make the turn quicker and stronger, and have more flexibility throughout your swing.

- If you think that heart health has no part in golf, then you are sadly mistaken. Golf fitness training also includes a fair amount of cardio. Try running, cycling, or swimming, or even take a step class or two, and get your cardiovascular system in shape, too. You will find that golf is a lot easier when you are in good shape.

George was already fit, but he put the time in the weight room and on the treadmill and now he is one of the strongest and most aerobically fit guys at the club. He is also playing better than ever, hitting longer, and scoring lower than he has in years.

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September 5th, 2010  |  Posted in Fitness Training System  |  Comments Off

Jeff Halevy , Personal Trainer, Personal Performance Coach

Author: admin

A former amateur fighter, Jeff Halevy is one of New York City’s top fitness coaches and personal performance coaches. Jeff is the former managing director of ultra-exclusive Sitaras Fitness, whose membership includes the worlds great business titans, pro athletes and discerning clientele. Knowing first hand what it takes to be in fighting shape, Jeff’s watermark is a no-nonsense, high intensity approach that focuses on strength, and cardiovascular and muscular conditioning an approach with tremendous aesthetic “side-effects.” Jeff is a certified National Academy of Sports Medicine (NASM) trainer and utilizing his background in life coaching, Neuro-Linguistic Programming (NLP) and Ericksonian Hypnosis, Jeff has created a personal performance coaching system for clients with fitness and non-fitness goals. Through personal performance coaching Jeff helps clients get past limiting thoughts, fears and behaviors to maintain their peak state in life, business and relationships. Jeff received his bachelors degree from New York University. Jeff has also donated his time to work with the non-profit organization the Derek Jeter Foundation, where he introduced fitness and training principals to children in New York City. www.halevyfitness.com

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September 2nd, 2010  |  Posted in Fitness Training System  |  Comments Off

4 Fundamental Principles to Losing Weight

Author: admin

There is nothing as difficult as losing weight especially if you are not following the proper principles of losing weight. If you are overweight there are several benefits of losing weight. When you lose weight you are able to improve there appearance of your body physique and this also helps improve your psychological health. If you are having problems with self esteem issues and low confidence level you can be able to solve this by improving the appearance of your body physique. If you are overweight and you manage to lose weight you will experience an increase in your confidence level and this will also impact greatly your social life. If in the past you feared to approach a lady you will not undergo such problems again. Many ladies admit that they are not turned on by guys who have low self confidence and therefore the minute you increase your self confidence you become a babe magnet.

As mentioned earlier, as long as you have all the right information losing weight can become very easy. The reason why many people who are overweight end up taking steroids is because they do not have all the right information. They end up suffering from the following side effects due to using steroids; enlargement of the clitoris, irregularity of the menstrual cycle, growth of facial hair in women, shrinking of testicles in men, low sperm count, decrease in libido, baldness, kidney problems, liver conditions, heart ailments, insomnia, increase in aggression, and depression. You should lose weight without the use of steroids so that you do not compromise your health.

The other secret that a lot of people are not aware of is that losing weight has nothing to do with going on a fad diet. When you follow the fad diets which normally recommend that you reduce your calorie intake drastically your body will go into starvation mode. At this state the body will begin to preserve energy by burning muscles instead of fat. The percentage of your body muscles will reduce while the percentage of your body fat will increase. This is not a good thing because it will make you increase weight and at the same time develop a very poor body composition because the ratio of muscles to fat is affected.

The true secret to losing weight lies with four fundamental principles which are; weight training, proper dieting, cardio exercises and rest. In order to rev your metabolism you need to increase the number of lean muscles you have in your body. There is no other exercise which can be able to stimulate the growth of lean body muscles apart from weight training exercises. Aerobic exercises also help increase your body metabolism hence you burn more calories. The reason why you also need to eat healthy meals is so that your body does not go into starvation mode and you start putting on weight again. Last but not least in order to lose weight you also need to get proper rest to avoid losing muscles as a result of catabolism.

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August 30th, 2010  |  Posted in Fitness Training System  |  Comments Off

Schwinn 460 Variable Stride Elliptical Trainer

Author: admin

Schwinn 460 Variable Stride Elliptical Trainer


This is a good buy for the price. Can I tell the difference between the Schwinn 460 and the 00 Precor elliptical trainer at my local gym, sure, but the differences are tolerable, and not worth paying 00 for.

Assembly was fairly easy, once I got the machine into the house. (It weighs 240 pounds – borrow a dollie.) The manual is easy to follow and the parts are easy to identify in the assembly manual and on the packaging containing all the screws, bolts, and washers. Everything lined up perfectly and was easy to bolt together. This is not an IKEA bookshelf.

I tried the elliptical machine out for the first time this morning. I like the display, and the operating system is easy to understand and use. The movement of the elliptical’s arms is smooth, but not so much for the footbeds. This may be where the difference between the Schwinn 460 and the 00 Precor model comes in. The variable stride movement is not super smooth, but it suffices just fine for a piece of equipment with a MSRP of 00. If you are looking for a machine to change your stride for you, this is not it. The machine will prompt you, e.g. “Short, fast strides,” but YOU vary your strides, not the machine. If you watch the video posted on this site, the gentleman doing the demo is varying the strides by his own will, the strides are not programmed by the machine. I don’t think I like this, but I may appreciate it in the future. As previously stated, I just received this trainer yesterday and tried it out once.

If you are tall, you may want to measure your ceilings, as this machine sets you higher off the ground than most ellipticals. I am 5′7″. I think anyone over 6″ should make sure they will have enough clearance at the uppermost height of the stride once on the machine. Measure your ceilings and contact Schwinn.

If you like a bit of cheerleading during your workout, you may like the “Keep it up!” and “Great workout!” messages of encouragement that appear on the console. The machine will also remind you to remain hydrated. The workout I had this morning was great, and I feel I made an excellent purchase. If you don’t have 00 to blow on a professional-grade elliptical, my guess is that this is the closest you can get to pro-grade on a lower budget.

Schwinn 460 Variable Stride Elliptical Trainer Feature

  • Lets you change stride lengths without manual adjustments
  • Features 16-total programs, including 11-workout profiles
  • Tracks results and programming for up to two users; articulating foot plates minimize heel impact
  • Shows your time, interval time, RPM, watts, distance, pulse, speed, calories, resistance level, and course profile
  • Measures 54 x 34 x 73 inches (L x W x H)

Schwinn 460 Variable Stride Elliptical Trainer Overview

The Schwinn® 460 elliptical helps you burn up to 2 times as many calories as a treadmill, and up to 15% more calories than on a fixed-stride elliptical. Schwinn® V-Stride™ technology allows you to change stride lengths without manual adjustments or machine modifications. 11 workout profiles built by the Nautilus Institute include instructional messages on utilizing stride lengths and foot/leg motions for maximized results.

Schwinn 460 Variable Stride Elliptical Trainer Specifications

Maximize your home workouts with the Schwinn 460 Elliptical Trainer, which features Schwinn’s exclusive V-Stride Technology that allows you to change stride lengths without manual adjustments or machine modifications. The 460 provides a complete lower-body workout: step to target calves and quads; walk to work your thighs and glutes, and run to lengthen your strides and engage all muscle groups.

Featuring a high-tech design, the Schwinn 460 includes 11 workout profiles built by the Nautilus Institute with instructional messages on utilizing stride lengths and foot/leg motions for maximized results. And the Schwinn Advantage workout system tracks results and programming for up to two users. You’ll get heart rate feedback via the HR grips on the static handlebars, and heart rate telemetry using the included chest strap.

The dynamic backlit touchscreen console displays workout and interval time, distance, pulse, speed, calories, resistance level, and course profile. Other features include an oversized water bottle holder (accommodates 4-inch bottle), adjustable cooling fan, and transport handle and non-skid wheels for easy storage.

The Schwinn 460 combines dynamic workout programs, an intuitive touch screen console, and Schwinn V-Stride technology to let you change stride lengths without manual adjustments or machine modifications.

Features and Specifications

  • V-Stride technology, integrated in the cam/footplate, enables strides from 2 to 26 inches
  • Independent footplates let users target core muscles while engaging both sides of the body
  • 16 total programs: 1 Manual, 11 Profile, 2 Custom for two users
  • Quiet, magnetic ECB (Eddy current brake) resistance with 16 levels
  • Fly wheel: 25 pounds, steel
  • Drive system: Computer controlled
  • Fixed and moving handlebars
  • Chest strap with telemetric and grip heart rate monitoring
  • Heart rate grip on padded static handlebars
  • Transport handle and non-skid wheels
  • Articulating foot plates minimize heel impact
  • Schwinn Advantage workout system tracks results and programming for two users
  • Dynamic backlit LCD touchscreen console
  • Display Readout: Time, Interval Time, RPM, Watts, Distance, Pulse, Speed, Calories, Resistance Level, Course Profile
  • 11 workout profiles contain embedded fitness prompts to maximize results
  • Oversized water bottle holder and angle-adjustable fan
  • Maximum user weight: 300 pounds
  • Dimensions: 54 x 34 x 73 inches (L x W x H)
  • Unit weight: 221 pounds
  • Power requirements: AC adapter

Manufacturer’s Warranty
Frame – 10 years, parts – 2 years, electronics – 1 year, wear parts: 90 days

Compare These Elliptical Trainers
Schwinn 430
Schwinn 420
Schwinn 431
Nautilus E514
Schwinn 460
Style Front Drive Dual Action Front Drive Dual Action Front Drive Dual Action Front Drive Dual Action Variable Stride Dual Action
Stride Length 18 inches 18 inches 18 inches 18 inches 2 to 26 inches
Motion Forward/
Reverse		 Forward/
Reverse		 Forward/
Reverse		 Forward/
Reverse		 Forward/
Reverse
Resistance Magnetic ECB Magnetic ECB Magnetic ECB Magnetic ECB Magnetic ECB
Resistance Levels 16 16 16 16 16
Dimensions (L x W x H) 59″ x 26″ x 68″ 62″ x 26″ x 71″ 59″ x 26″ x 68″ 62″ x 26″ x 71″ 54″ x 34″ x 73″
Product Weight 152 pounds 154 pounds 172 pounds 165 pounds 221 pounds
Maximum User Weight 275 pounds 300 300 pounds 300 300 pounds
Display LCD LCD Backlit LCD Backlit LCD Touch screen, backlit LCD
Display Features Speed, time, distance, RPM, watts, pulse, calories, interval time, resistance Speed, time, distance, RPM, watts, pulse, calories, interval time, resistance, course profile Speed, time, distance, RPM, watts, pulse, calories, interval, time, resistance Speed, time, distance, RPM, watts, pulse, calories, interval time, resistance, course profile Speed, time, distance, RPM, watts, pulse, calories, interval time, resistance, course profile
Heart Rate Grip Grip Grip Chest strap with telemetry; grip on handlebars Chest strap with telemetry; grip on handlebars
Programs 1 manual, 6 profile, 1 calorie goal, results mode, BMI test 1 manual, 8 profile 1 manual, 10 profile, 2 heart rate control, 2 custom, time trial, calorie goal, fitness test, BMI test, recovery mode, results, mode 1 manual, 11 profile, 2 custom for two users 1 manual, 11 profile, 2 custom for two users
Warranty Frame–15 years, parts–2 years, electronics–1 year, labor–90 days Frame–5 years, parts–1 year, electronics–1 year, labor–90 days Frame–15 years, parts–2 years, electronics–1 year, labor–90 days
 Frame–10 years, parts–2 years, electronics–1 year, wear parts–90 days Frame–10 years, parts–2 years, electronics–1 year, wear parts–90 days
Other Features Transport wheels, water bottle holder Transport wheels, water bottle holder, magazine rack Transport wheels, water bottle holder, 3-speed fan, MP3/iPod holder Transport wheels, oversized deluxe footpads, water bottle holder, magazine rack Transport wheels, fixed and moving handlebars, articulating foot plates, cooling fan, water bottle holder

About Elliptical Trainers
Elliptical trainers represent the next wave of advancement in low-impact cardiovascular exercise machines and continue to grow in popularity. By simulating motions experienced through walking, stepping, cycling, and skiing, elliptical machines allow for a smooth and fluid motion while building strength in the arms and legs. Similar to the exercise position for treadmills, elliptical trainers are used by standing in an upright position while holding the handrails of the machine. With elliptical trainers, however, your feet remain in the foot pedals throughout the exercise regimen and circulate in a smooth and seamless motion, resulting in little to no impact on the knees, back, and hips.

Elliptical trainers are compatible for all ages and fitness levels and allow you to select the difficulty level through the incline and intensity settings. Additionally, elliptical trainers allow you to determine the complexity of your workout based on your needs, all while listening to music, watching television, or reading a magazine while exercising in the comfort and safety of your own home.

Although different types of elliptical trainers offer an assortment of features, many of them include an array of challenging programs, forward and reverse directional movement, EKG grip pulse handles, a lightweight portable design with easy fold-up capability, and a monitor displaying calories burned, distance, speed, time, and heart rate. Other types of exercise machines, namely treadmills and bikes, offer excellent cardiovascular exercise and muscular training for the legs in a forward-motion exercise. Elliptical trainers take this to the next level by offering an upper and lower body workout with dual motion, challenging and diverse programs, and a low-impact exercise machine that won’t strain sensitive joints.

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*** Product Information and Prices Stored: Aug 27, 2010 23:00:19

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Tags: Elliptical, Schwinn, Stride, Trainer, Variable
August 27th, 2010  |  Posted in Schwinn  |  Comments Off

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