There’s no sense panicking about germs–they’re everywhere. But, it is good to know where germs are more likely to congregate, isn’t it? Here’s what you need to know about the germiest places at the gym….
****
Today Kim over at Little Miss Fortune is blogging about the value of gym memberships and whether it’s cool to pay a small fortune for one. Do you work out at a gym? They frequently make “germiest places in America” lists, and it’s easy to see why: pack a bunch of sweaty, sparsely clothed bodies into tight spaces and you’ll get germs–lots of them. But there are places that germs are more likely to congregate, say experts. Here are the germiest zones:
*Public yoga mats. Beware of communal yoga mats, say experts. According to Elizabeth Scott, Ph.D., the co-director of the Simmons College Center for Hygiene and Health in Home and Community Settings, who I spoke to for this Vitamin G post, a yoga mat–like a pillow–is a personal item we probably shouldn’t share. “I have some data that indicates that skin bacteria, including Staph aureus and the resistant strain, MRSA, can be found on yoga mats,” she says. “Our studies indicate that these mats are seldom, if ever, cleaned. These bacteria can cause serious skin infections if they gain access via any small breaks in the skin. My advice is to bring your own mat, or at least a large towel to put between you and the mat.”
*Dumbbells. According to this article from ABC News, equipment that is used by multiple people in quick sequences, like dumbbells, harbor the most germs. Go ahead and use them, of course, but remember to wash your hands afterward.
*Exercise bike seats. It’s no wonder why they’re germy–people sit there and sweat! Yeah, it might be a good idea to sanitize that bad boy before spinning class.
*Locker room showers and floors. No surprise here. Experts who tested gym shower floors found shocking amounts of germs in gym bathrooms: “Unfortunately, germs do survive in the shower, on walls, and on the floor,” said Dr. Philip Tierno, a microbiologist. “I found it in hordes–unbelievable quantities. We use the word ‘innumerable.’ Innumerable.”
OK, so not every “germ” that congregates on any of these places is going to make you sick–in fact, most won’t. But, experts note that if germs tend to flock to a certain place, it increases the chance that harmful pathogens can to.
Speaking of all of this, I asked you a while back about whether you wipe down the fitness equipment after each use, and many said yes. But here’s the funny thing: Most said they don’t wipe them down before use. I was really surprised by this–the fact that you’re protecting others from germs, but not yourself. Hmm.
By ALEX WILLIAMS
Published: April 4, 2009, in the Ney York Times
It was a nasty head cold that sent Kerry Parham to Cinagro’s, a health-food store in suburban Cleveland, for an $8 bottle of herbal supplements. “If I had a job with health insurance, I probably would have gone to see a doctor by now,” said Ms. Parham, 39, who lost her clerical job at American Greetings a while back. “But instead, I’m here buying echinacea. I hope it works.”
In flusher times, Ms. Parham said, she spent $50 a month on prescriptions for her asthma, allergies and other chronic problems. Now, she pays $6 a month for over-the-counter protein supplements and oregano oil capsules. “That’s an important savings for me,” she said. “It means I can rent a movie or make the kids food that they actually like.”
A lot of consumers seem to be doing the same math. Sales of vitamins and nutritional supplements, which have grown consistently for years, have surged in recent months, rising as the stock market has fallen. People are clearly cutting back on many items, from bread and milk to designer jeans and flat-screen televisions, but they are stocking up on pills that they think can spare them expensive doctor visits.
“When you go to the formal health system, you very quickly lose control over what this costs you,” said Uwe E. Reinhardt, a professor of economics at Princeton whose specialty is health care policy. Instead of turning immediately to a doctor, “people try to initially tough it out,” he said.
Professor Reinhardt sees the growing interest in vitamins and herbs as a logical extension of the concept of “consumer-directed health care” — the idea that people will take more preventative measures if their insurance deductibles are set higher — which has been working its way from conservative policy circles toward the mainstream over the last 20 years. Critics say this approach leads to predicaments like Ms. Parham’s, with people staying sicker longer and avoiding much-needed medical treatment.
At the Vitamin Shoppe, a national chain with 414 stores, customers have been expressing alarm over health care costs and the high unemployment rate, said Tom Tolworthy, the company chairman. “The reduction of benefits associated with prescription drugs is sending people to prevention and alternative health care,” he said.
The Vitamin Shoppe has tracked a rise in new customers of about 20 percent over the last six months, Mr. Tolworthy said. That increase is at least 25 percent higher than the rise in new customers that the chain saw in the recession of 2001.
Nationally, the numbers tell a similar story. For the three months ending Dec. 28, sales of vitamins rose nearly 8 percent compared with the same period in 2007, according to Information Resources Inc., a market research company in Chicago. At the same time, sales of other health-related products — like cough and cold remedies, first-aid products and pain relievers — have been dipping, according to the Nielsen Company.
The strong sales of vitamins and supplements have continued into this year. “Our best January and February in history are the ones that just happened,” said Tom Newmark, chief executive of New Chapter Inc., a 26-year-old supplements manufacturer in Brattleboro, Vt.
Direct evidence linking the rise in sales to the recession is more anecdotal than scientific, though industry analysts said they saw the same correlation — though less pronounced — in previous downturns.
“I don’t have health insurance, so I can’t go and see a doctor because it’s very expensive,” said Jacqueline Kreiss, an unemployed hairstylist and makeup artist in Manhattan who joined the frequent-buyer club at the Vitamin Shoppe a few months ago. “The economy just really put me backward, so I started relying on the vitamins.”
Whether a testament to vitamins or the power of placebo, Ms. Kreiss, 40, said she was happy with the results. “I feel very energetic,” she said. “I feel strong again. I feel I’m in full form to go out there and get a job.”
Certainly, America’s interest in supplements did not begin with the current recession. The industry has accounted for as much as $23 billion in domestic sales annually in recent years.
Even so, the jump in sales last fall amid such widespread financial distress caught some people by surprise. “We didn’t expect that,” said Patrick Rea, publisher and editorial director of Nutrition Business Journal, a trade paper based in Boulder, Colo. “We were like, ‘What’s going on here?’ ”
Doctors caution against putting too much faith in supplements, and recent studies have cast doubt on the long-term effectiveness of products like multivitamins and vitamin E for certain cancers and heart disease. Dr. Edward L. Langston, a former chairman of the board of the American Medical Association, said he counseled his patients to take limited doses of vitamin C, but said supplements were no “panacea,” nor a substitute for traditional health care.
“A little common sense here goes a long way,” Dr. Langston said.
But science does not seem to have shaken everyone’s faith. Amy Breslin, who is 33 and studying to be a physician’s assistant, has pared back on fresh fruits and vegetables and stocked up instead on fish oil capsules and antioxidant supplements.
“Organics are expensive,” she said at a vitamin store in Los Angeles. “Supplements may be more of a bang for my buck.”
Because of consumers like her, supplement sales have been a rare bright spot for Whole Foods. “We just reported our first quarter of negative growth in our company’s history, but the supplement area is performing better than the rest of the store,” said Jeremiah McElwee, a senior coordinator who oversees supplements sales for the company.
While multivitamins and fish oil capsules have sold particularly well, many people have their own personal favorites. Monique Miedema, who is 42 and works in finance in Los Angeles, places her faith in a supplement called Adrenal Health, which its manufacturer, Gaia Herbs, describes as a mix of six herbal ingredients meant to “support calmness.”
“There was no salary increase this year, and I live in Santa Monica in a high-rent apartment,” she said. Holding up a little brown bag with her purchase, she added, “I’ve been doing this more.”
This is a blog for all types of weight lifters. Whether your getting into weight lifting, been in for a while, or just need some more information on how to be a better weight lifting bodybuilder, this will help you get there. This information is comprised from; FLEX, Muscle and Fitness, and Men’s Fitness magazines, all of which I am a subscriber. This is what they tell their readers in every issue to do to be at the top of their game.
I would suggest to you to work on one or two of these a week until you have mastered all of them. These are also my opinions on how I do it because it’s what I know how to do.
#1. Take a serving of protein as soon as you wake up. Your body has not eaten in 8 to 12 hours during the night and has already started to break down your muscle fibers for fuel. 20 grams of protein will stop this break down and get your metabolism off to the right start
#2. Eat a whole breakfast. You haven’t eaten in 8 to 12 hours due to sleep, your body and mind needs a good meal first thing in the morning to keep your muscle going. Eat whole carbs like; oatmeal, whole grain cereals, whole toast or bagel, and fruit. Good proteins like; egg whites (with a yoke or two), turkey bacon, strake, and lean hams.
#3. Eat every 2 to 3 hours. Your body needs food. Eating every 2 or 3 hours will keep you body from shutting down muscle fibers for conserve fuel. When you don’t eat for several hours you body will store fuel as fat in your body for later. Eating every few hours will keep your body’s engine running and keep your body from storing fat by burning it as fuel.
#3B. Spread your meals out over the course of the day. Eating 6 or 7 small meals though out the day is normal, and, in fact, very common in the body building and weight lifting community. This will keep your muscles building and fat burning though out the day.
#4. Drink at least 64 oz. of water a day. This will flush out toxins in your body and keep you and your muscle hydrated.
#5. Eat plenty, no less than 30 min before working out. You do not want to work out on an empty stomach or too full. Trust me, both are bad. The food you eat will be turned into fuel for your work out and pump nutrient rich blood into your muscles helping them endure more weight and heal faster between lifts.
#6. Get a good post-work out meal. A post-work out shake is the best way to replenish your muscles after a work-out regardless of intensity. Carry a shaker in your gym bag with some protein powder and powered carbs. I’ve found weight gainers and some extra protein make a great post work-out meal. Try to get your protein to carb ratio 1-2 with as little fat as you can and some sugar to keep you from crashing afterwards.
#7. Try to get a lot of lean proteins from sources like; egg whites, skinless chicken breast (grilled, not fried), turkey, lean ground beef, stakes, and protein powder. Try and get 1 to 1.5 grams of protein per pound of body weight. I.e. a 180 person 180 X 1.5g=270 grams of protein daily. Also try and spread your protein intake out over the course of the day. I.e. 270 grams of protein divided into 6 meals = 45 grams per meal.
#8. Eat something substantial before bed like; natural peanut-butter, almonds, protein powder, calcium casein (the 8 hour protein), cottage cheese, something with protein and some fat. I like to have a serving of protein powder with some natural peanut-butter about an hour prior to going to bed. Then I take NightTime Recovery when I’m in bed to help feed my muscle while I sleep to help repair the damage done during the day’s events.
#9. try to get 8 to 10 hours of sleep every 24 hour period. Your body needs rest, it’s when you muscles and body heal and grow. Taking a nap in the afternoon it normal for most bodybuilders.
Let’s recap.
Drink protein powered when you wake up
Eat a good breakfast
Eat every 2 or 3 hours
Eat 6 or 7 meal though out the day
Drink water
Eat before your workout
Eat after your workout
Eat 1 to 1.5 grams of protein for every pound of body weight
Eat before bed
And get 8 to 10 hours of sleep
Well, I’ve just saved you about $200 worth of magazine subscriptions. Use what you’ve learned, keep lifting hard, and stay fit.
Caleb
P.S. I would love to hear feedback from you. Just drop me a message or a question. Good luck on your goals.
I did not write any of this. These are all statements from the 2007 December issue of MUSCLE and FITNESS magazine. I’m just putting this up to give you help to make a quality workout program to give you the results you want.
I did rewrite most of this article because it was kind of long and I got tired. MUSCLE & FITNESS mag has research supporting all of the statements in this blog, this is not something I just made up, M&F did. I tryed to orginize this as best I could by how it relates to each other.
Best way to prepare for a workout? Relax: research shows that when a person is relaxed, they can do 2 more reps than those who are aggressive or “aroused” before a lift.
Best way to estimate 1 rep max (RM)? 5 rep max test: heres what you do for upper body exercises; find a weight that you can lift for 5 reps to failure, then plug in (your 5RM weight X 1.1307) + 0.6998. For lower body; find a weight that you can lift for 5 reps to failure, then plug in (your 5RM weight X 1.09703) + 14.2546. Have fun
Best exercise discovery? Reverse-grip bench press: hits the chest and triceps and has been shown to activate up to 30% more muscle activity than regular bench press.
Best strength training technique? Ascending sets: take leg extensions for 3 sets, first is 50% 10RM, second is 75% 10RM and third is 100% 10RM. it has been shown that this technique can improve your lift by 10 pounds.
Best rep range for muscular strength? 2-6 reps: this rep range best produces changes in both the muscle fibers and the nervous system that promotes strength gain.
Best rep range for muscular endurance? More than 12 reps: more than 12 reps is best for improving muscular endurance, which enhances performance in a variety of sports.
Best rep speed for muscle mass? Slow, controlled reps: studies show that a group that did slower reps (2-3 seconds up, 2-3 seconds down) made significantly greater gains in biceps muscle size than those doing faster reps. Keep your reps slow and controlled to add mass.
Best rep range for muscular power? 3-5 reps: research shows that when training for power is best done with reps in the 3-5 rep range. Here is how you do this; pick a weight that you can do for 20-25 reps and stop at 3-5. Power is the ability to apply strength as quickly as possible.
Best range for muscle growth? 8-12 reps: 8-12 rep range is best to encourage muscle growth.
Best intensity technique for muscle growth? Forced reps: Is where you use a weight, about 15% more than normal, and your spotter has to help you finish the 12 reps. you have to use a spotter on forced reps.
Best chest builder? Dumbell bench press: DB’s will use more of the chest and less of the deltoids, so your chest will be more stimulated.
Best lat width? Wide-grip lat pulldown: while wide-grip, to the front, reverse, and neutral grip pulldowns all have their place in the back building world, wide-grip involves the most lat muscle fibers.
Best deltoid builder? overhead DB press: DB press will activate more muscle fibers than the BB version. I’d suggest changing it up every 2 or 3 weeks, just for variety.
Best bicep builder? Barbell curl: EZ bar is preferred by most bodybuilder, and should be a part of your routine, research shows that you can lift more weight with a straight barbell than with a EZ bar. More weight, more strength, more mass.
Best triceps builder? Dip: triceps pressdowns are useful in any routine, but dips will use more muscle and you weigh a lot, so the more weight you use, the bigger you get.
Best for hamstring and glute development? Romanian deadlift: Romanian will always you to use more weight to over load you hams and glutes for maximum muscle growth.
Best for upper trap mass? BB Shrug: nothing will build your trap like shrugs do. So, get to shrug’n.
Best for calf mass? Standing calf raise: if you want huge lower leg mass, do standing calf raise first.
Best mass builder? Squat: it has long been known that squatting helps the body produce growth hormones (GH) in the body. Squatting uses your entire body either as primary or secondary muscles to keep you balance.
Best strength builder? The deadlift: Deadlifting uses hundreds of muscles, like the squat. You need a lot of power to get that bar off the floor with a few hundred pounds on it.
Best recovery time between workouts? 3-4 days: your muscles will recover in 3 days and fully recover in 4. Consider giving each muscle group 4 days in between workouts.
Best time of day to train? Evening: a group training in the evening hours gained about 3% more muscle mass and lost about 9% more body fat than those who trained in the morning.
Best time to stretch? Post-workout: studies show that stretching before working out can make muscles weaker. Stretching post-workout can make you more flexible then when you started.
Best grip for deadlift? Staggered: (one hand facing front, the other hand facing back) can help you do 50% more reps than a stander grip. to maintain balance in strength and muscle development, alternate by switching which hand faces which way.
Best rep speed for muscular strength? Fast reps: during the same studies for #24 (best reps speed for mass) they tested a group of trainees who preformed fast reps (1 second u, 1 second down) made 10% greater strength gains.
Best rest period duration for strength and mass? 2-3 minutes: a study shows that when resting 2 to 3 minutes between sets, can allow you to do more reps with a heavier weight
Best aid to increase strength and reduce injury? Weight belt: studies show that wearing a belt while lifting weights increases interabdominal pressure by up to 40%. Other reports show that wearing a lifting belt during squats can help you perform squats 10% faster than without. So, use a lifting belt during heavy lifts only especially on exercises that load the spine.
Best training aid to increase number of reps completed? Wrist straps: Research shows that when doing back workout, you can complete 1-2 more reps per set, compared to working out without the straps.
Best machine for increasing strength? Smith machine: studies show that individuals who do squats in the Smith are about 4% stronger than those who use free weight BB, and 10% strength for those who use Smith for shoulder press.
Best equipment for power and strength? Elastic bands: 10 trained lifters squatted 85% of their 1RM on Smith with 20% of the weight applied by exercise bands. The subjects exhibited about 25% more power than when they did squat without the bands.
Best method to increase muscle mass? Mind-muscle link: studies show that when lifters focus on the muscles that are being worked showed more muscle activity than those who focused on lifting the bar. So, focus on the muscle, not the bar.
Best way to maintain intensity during a workout? Listening to music: Weider Research Group found that when trained lifters listed to their favorite muscle during their workouts, they could complete an additional 1-2 reps per exercise than those who did not listen to muscle.
Best way to see results? Positive thinking: Harvard U. found that when hotel maids were informed that the work they did was good exercise and satisfied the surgeon general’s recommendation for an active lifestyle, they experienced a decrease in blood pressure and bodyweight after 4 weeks, as opposed to those who were not given the information. So, think about how your pushing your muscle growth forward with every meal and gram of protein you take in.
Best method to increases power and strength? Self talk: A study shows that people who use positive self talk increased power production by 4%, as opposed to those who do not. So, tell yourself this before a big lift or every set: “I will lift this” or “I will explode up”.
Best carbs before workouts? Slow-digesting: slow-digesting carbs will keep insulin levels low, which will help burn fat during exercise and will give you a longer-lasting energy. I study shows that those who eat slow digesting carbs were able to run 7 minutes longer than those who ate fast digesting carbs.
Best protein before workouts? Whey: Research confirms that rapidly delivering amino acids to the muscles before workouts maximizes protein synthesis. So, consume 20 grams of Whey protein within 30 minutes before your workout.
Best carbs after workouts? Fast-digesting: consuming fast-digesting carbs, post work out will spike insulin levels, and replenish depleted muscle glycogen stores faster than slower digesting carbs. So, consume 60-100 grams of fast digesting carbs, preferably in liquid form, after workouts.
Best protein after workouts? Whey: Studies show that taking Whey protein immediately after workouts ramps up muscle growth. the spike will cause insulin levels to boost protein synthesis. Go with 40 grams of Whey protein immediately after workouts.
Best supplement? Creatine: Studies show that creatine can significantly increase muscle mass and strength. So, take 3-5 grams of creatine pre and post workout.
Best, cheapest way to bost metabolic rate? drink 2 cups of water: A study shows that drinking just more than 2 cups of water on an empty stomach (having not eaten for 60 to 120 minutes) boosted metabolism by 30%. Do this several times a day for steady fat burning.
Best way to burn fat? High-protein low-carb diet: don’t cut your protein when cutting calories. your muscles need protein to build, to reduce calories and drop body fat by reducing the number of carbs you are taking in.
Best cardio machine for burning fat? Treadmill: A 2003 study found that training on a treadmill can burn a higher amount of fat, 45% more, than training on a cycle.
Best way to make cardio less monotonous? Break it up: running for a straight 30 minutes or breaking it up into 3, 10 minute bouts will burn the same amount of calories. The 3, 10 minutes will feel easier and quicker because your only doing it for 10 minutes. Take a 10-20 minute break between sessions.
Best time for cardio? After lifting weights: A 2007 study shows that subjects who preformed stationary cycle after lifting weights burn a higher amount of fat than those who did the cycle before lifting weights. Also, this study found that doing the cardio between 5 pm and 7 pm had a higher resting metabolism after the workout than those who trained at 5 am and 7 am, or 11 am and 1 pm.
Best cardio technique for burning fat? HIIT (High-Intensity Interval Training): Studies show that those who use the HIIT program lose significantly more body fat than those who did a steady cardio program. A 2% drop in BF actually. So, after a 2-3 minute warm-up, alternate 1 minute quick jogging and 1 minute slow walking for 20-30 minutes, 1:1 jogging walking ratio. Finish by a 2-3 minute slow walk to cool down.
Best overall ab exercise? Crunch: you should know how to do them by now.
Best for core strength? Plank: get in a push-up position resting your forearms with your arms bent at 90 degrees. Hold it there for 30-60 seconds.
Best fat burning exercises? Free-weight multijoint lifts: using free weight will put more stress on your muscles, but don’t worry, it’s a good stress. you can burn up to 50% more calories with free weights than with machines or single movement exercises.
Best way to lift to burn fat? Heavy weight, short rest: using a weight that you can lift for only 6 reps can increase you metabolism longer after your work out than the 12 rep range can. So, do a lift of 6 to 8 reps, rest between 30 to 60 seconds, and do it again. Not too light of weight and not too heavy.
Worst strength training technique? Single sets: S study over 12 weeks shows that doing one single set on leg press, bench press, and BB rows acutely saw a decrease in strength.
Worst way to train for size? going to failure on every set: while going t failure on the last set of an exercise in critical for developing strength, doing more than that may hinder muscle growth.
Worst training advice? “don’t train is your sore”: training while your still sore from the prior session is no more damaging than training while your not sore, and the muscle can recover just as quickly.
Worst time to lift weights? After cardio: A study shows that doing cardio before lifting weights will have a decrease in growth hormones (GH) up to three times less than doing cardio after workouts.
Worst rep rang to use for mass building? Low reps (6 or less): Research shows that training with low reps heavy weights will not increase mass. While training with high reps lighter weights will increase mass and strength.
Worst way to squat? with your head down: looking down or forward during squat wil increase the pressure on the spine and hips making it more likely to cause injury. So, be sure to always squat with your head pointed straight ahead.
Worst piece of cardio equipment? Fitness flyer A.K.A, the Gazelle: it will burn far fewer calories that on a treadmill with the same intensity.
Worst way to do cardio? comfortable pace: training at a comfortable pace will have a lower aerobic fitness impact. So, if you can read a book or magazine while your doing your cardio, you need to pick it up.
Worst time to train abs? first thing in the workout: even if you hate doing abs, don’t do them first, heres why. Reasearch shows that doing abs first thing in your workout will tire your core and limit your strength and movement. So, keep abs at the end of your work out.
I’d love to hear some feedback from you on this blog. I know it’s long, but you will appreciate it after you read something that will affect the way you workout from that moment on.
At AdvoCare we work with a broad range of researchers and resources to stay abreast of current nutritional and health related science. Our prestigious Scientific and Medical Advisory board members also provide an invaluable insight on and evaluation of the scientific topics of the day. Today we are pleased to bring you an interesting study with accompanying review provided by Carl Keen, Ph.D., member of our board. Dr. Keen is currently Professor of Nutrition and Internal Medicine, at the University of California at Davis. The subject of today’s review is: The Pharmacodynamics of L-Arginine, Rainer H. Böger, American Society for Nutrition J. Nutr. 137:1650S-1655S, June 2007. L-Arginine is a precursor for nitric oxide (NO) synthesis. NO is a ubiquitous mediator that is formed by a family of enzymes named NO synthases. In the brain, NO acts as a neurotransmitter; in the immune system, NO acts as a mediator of host defense; and in the cardiovascular system, NO mediates the protective effects of the intact endothelium, acting as a vasodilator and endogenous antiatherogenic molecule. L-Arginine plasma levels are not significantly reduced in most disease conditions, except end-stage renal failure during hemodialysis treatment. Nonetheless, intravenous or dietary (oral) administration of relatively large doses of L-arginine has been shown to result in enhanced NO formation in subjects with impaired endothelial function at baseline. L-Arginine appears to exert no effect in subjects with low ADMA (asymmetric dimethylarginine) levels, whereas in subjects with high ADMA levels, L-arginine restores the L-arginine/ADMA ratio to normal levels and thereby normalizes endothelial function. In conclusion, the effects of L-arginine supplementation on human physiology appear to be multicausal and dose-related. Doses of 3-8 g/d appear to be safe and not to cause acute pharmacologic effects in humans. Dr. Keen’s assessment: “The idea that dietary arginine supplements can improve vascular health in certain individuals has been gaining increasing acceptance by the medical profession. The review by Boger provides a concise discussion of this exciting issue in human nutrition. As commented on by Boger, the collective literature supports the idea that L-arginine supplements can, in certain cases, increase the body’s production of nitric oxide (NO), a key molecule that helps to regulate vascular function. In theory, improvements in vascular function can have multiple effects, including improvements in endurance capacity, and potentially improvements in brain blood flow. The paper by Boger provides an excellent, up to date review, on the topic of arginine supplementation, and its potential health benefits.”
Leave Comment