BodyMachine Shop Fitness Centres

The answer is most certainly yes.
We have been running a fitness centre in London Ontario Canada for 3 years now and one of our main staple has been the kettlebell. What has arisen is upon opening we used strictly cast sport or fitness grade kettlebells with a minor amount of pro grade steel kettlebells in our arsenal for the die hards. Recently we have begun a shift to completely using the Pro Grade Steel Kettlebell and are phasing out the cast units save and accept the very light ones for our beginner clients.
Let’s talk about why the Pro Grade. They are all a fixed size to specification, the ball,  handle, height, and the shape are all consistent from 8 kg to 48 kg. They are also made of steel, rather than cast iron, and are used in international kettlebell competitions. Unlike cast iron kettlebells, pro grade kettlebells always have the same dimensions regardless of weight.

Traditional cast iron kettlebells get larger as they get heavier, and each size rests in a slightly different place in the rack position.
The Pro Grade kettlebells are made from steel, rather than cast iron, and thus they are more durable. Obviously the cast iron kettlebells are robust but if dropped there is a chance of them bkreaking as cast will.  Steel kettlebells on the other hand  are virtually indestructible, and offer tremendous value.
Pro Grade handles are slightly slimmer than with traditional cast iron kettlebells and usually are smooth to the hand. The handles are designed to prevent lateral sliding and minimize fatigue when high repetition sets are being performed. Pro Grade Competition Kettlebells look is large compared to cast iron bells. They have a greater mass in the ball of the bell, conveying different and by many trainers’ standards, better ballistic properties due to this larger center mass.
Mind you there is a price difference but in the long run you would be better served to spend more to realize  a more efficient training and subsequent results.
So the decision is strictly up to the individuals’ preference and pocket book, at our end the opinion is ”Pro is the way to Go”

Let us know what you think, please post your opinion here we would love to hear fron you.

 
Again a reminder though your trainer uses Kettlebells in your Program is he or she  certified to teach the use of the Bells in a safe and efficient manner? Qualify this for the Kettlebell requires a great deal more attention to detail of technique than most other tools in the Gym.

Joe Svilpa

Body Machine Shop Fitness

Come visit us at www.bmsfit.com

This is definitely worth a read some common sense about your ability to stay healthy, vital and strong

http://www.gfchiropractic.ca/

Cheers Leave your comments PLEASE!!!

Joe Svilpa

BMSfit London

Joe Svilpa   Hoooah !

“Sunday’s class was the best one I have had …as in the most fun …you were on top of your humour game !!!

The work out was good too…but everyone had a great time..

That’s why Joe Svilpa is the best Fitness instructor in Canada!!!!!”

Well,  we’ve taken some time and put together some accumulated information on sugar levels in the blood stream and how it pertains fat lose.

As we eat, our bodies convert carbohydrate rich digestible foods into blood sugar (glucose), the human bodies main source of energy. Blood sugar levels can significantly affect our feeling of hunger and the overall levels energy we feel, these are both important factors when we are watching how we eat and exercise. This aspect of our quest also determines whether we burn fat or store it.

A point to note when we are attempting to make a significant change in our body composition, (reduction in fat percentage to quality muscle fiber) it is not only how many calories we consume BUT the composition of the foods ingested. Let’s take a look at how this works with regards to simple and complex carbohydrates and how they affect the process.

In our society we have a tendency to eat a great deal of refined grains that have had most of their fiber processed out. When we eat these types of sugar, or other carbohydrate-rich foods that are quickly processed into blood sugar, our pancreas, the organ which creates a hormone called insulin which transports the source of blood sugar to each cell that is demanding energy kicks into over drive. Thus  producing  the insulin necessary for all this blood sugar to be used for energy.

This high level of insulin signals our body that plenty of energy is readily available and that it should stop burning fat and start storing it. An additional concern arises with this rush of insulin causing too much blood sugar to be transported out of our blood into the cells demanding the energy and this results in our blood sugar and insulin levels dropping below normal. Thus a feeling of fatigue, and a want to eat more, as we do this we cause the cycle to start again.

Some things you should avoid

1. Simple Carbs Because of their small molecular size, simple carbohydrates can be metabolized quickly and are therefore most likely to cause an insulin surge. Some examples are: table sugar, fruit sugar, dairy sugars which respectively are identified as sucrose, fructose, and lactose. Do we see a pattern? Stay away from “ose”.
2. For weight loss purposes, all sweeteners be it table sugar, or natural (honey and any other natural sweeteners) sweeteners it would be advised to avoid them all.
3. Cereals that claim they contain less sugar. Yes less sugar BUT the calories, carbohydrates, fat, fiber and other nutrients are almost exactly the, newer cereals do contain less sugar, but are identical to the full-sugar cereals. The manufacturers replace sugar with other refined, simple carbohydrates.
4. Processed foods like: ketchup, applesauce, breads, salad dressings, canned fruit, and peanut butter can have sugar added to enhance the taste.
5. Sugar rich beverages not only will the assault your PH stability in your body they will have a serious effect on your blood sugar levels and your ability to burn your fats efficiently. Be aware especially of the amount of sugar in beverages, such as: soda pops, coffee and processed juices.
6. Fat-Free Products sugar replaces the fats to enhance the taste of these products
7. Cereals that claim they contain less sugar. Yes less sugar BUT the calories, carbohydrates, fat, fiber and other nutrients are almost exactly the, newer cereals do contain less sugar, but are identical to the full-sugar cereals. The manufacturers replace sugar with other refined, simple carbohydrates.
8. No Sugar Added Products doesn’t mean there is not a presence of sugars due to the source of the carbohydrate as example fruit based products from concentrate.

In our next Blog entry we will further address the impact of daily eating habits and how they can seriously put a stall on you taking control of your bodies make up.

The body doesn’t respond to training while it is exercising, but rather when the body rests after a workout. Over training is when the volume and intensity of exercise is greater than ability to recover. If one exercises too intensely everyday, the body does not have a chance to complete its rebuilding and recovery cycle.

It may seem that training everyday is the most effective, fastest way to see results, but science supports that one’s body and mind can only take so much breakdown before they become damaged. While over training, the body will stop making improvements, which is often mistaken for a plateau and further training is added to the exercise program, which worsens the problem.

Over training:

Symptoms…

-exercise starts losing appeal

-muscle soreness and tenderness

-joint aches and pains

-prolonged recovery following exercise

-chronic fatigue

-altered resting heart rate

-decreasing performance (ex. Loss of muscular strength)

-decreasing appetite

-erratic sleep patterns

-irritability

-muscular strains and overuse injuries (ex. Tendinitis)

-increased upper respiratory illnesses, nausea, gastrointestinal problems, headaches

-lower body fat percentage

-elevated respiration rates

-insatiable thirst

-changes in personality and emotional stability

-difficulty concentrating

-lethargy

-fear of competition, loss of competitive edge

-sadness and depression

-lowered self-esteem

*If you possess some of the symptoms and see there may be a chance you are over training it is best to see a doctor to restore you to health.

Recovery should include several days completely off from training (1 week at least depending on the severity of the condition). It is usually very difficult to stop training, but it must be done in order to regain a positive passion for exercise and fitness and to not further physical and psychological damage. After rest time is taken, one must analyze one’s workout schedule and make changes, then start exercising again. It is important to keep workouts lower intensity in the beginning. The goal of this phase is to get a healthy rhythm going again, get the muscles moving and blood flowing again.

Adequate rest must be taken after workouts, as this is when the body makes gains by building muscle, improving strength and repairing tissue. Each week, one full day off strength training and one full day from all training should be taken. Seven to eight hours of sleep each night is also imperative because during sleep the body releases hormones and enzymes responsible for tissue repair, growth and healing.

Nutrition is also an important aspect. Everyday, plenty of lean protein, complex carbohydrates and fresh fruit and veggies will supply the body with building blocks needed to repair tissue and make gains. Caloric intake should not be much below your calorie expenditure – it is more important to recovery from over training syndrome and get back to a reasonable workout program than to be losing weight on a restrictive diet. Even when your body is ready for more intense training again, large caloric deficits are not beneficial.

Once recovered, it is important to make changes in the workout program often. Making a workout schedule will be an effective tool to prevent entering the over training zone in the future. It may also be beneficial to take a week off intense training every few months. Remember to keep balance in life, focusing on the time away from exercising and physique maintenance as much as the time in it.

]]> http://www.bmsfit.com/612/overtraining/feed/ 1 http://www.bmsfit.com/606/kettlebells-tabatas-circuit-training%e2%80%a6-and-their-effects-on-epoc/ http://www.bmsfit.com/606/kettlebells-tabatas-circuit-training%e2%80%a6-and-their-effects-on-epoc/#comments Tue, 08 Sep 2009 11:24:08 +0000 admin http://www.bmsfit.com/?p=606

When one incorporates the Kettlebell and series of complimentary exercises with the concept of Tabata training , or High intensity circuit training exercise  strategies that are intended to improve performance with short training sessions. The sessions can be performed with either anaerobic or aerobic exercise or both coupled together to yield major benefits to burning fat in a short and intense workout while at the same time increasing strength, balance, mobility, and endurance in the process. When the Kettlebell is used it is imperative that such sessions are designed by practiced, certified instructors with the safety and interests of their clients in mind.

When performed diligently and under the proper conditions and guidance the potential results off these methods are  limitless !

Let’s talk about the ramifications of this method of training and how it works on our bodies by way of EPOC (excess post-exercise oxygen consumption). Subsequent to one of these intense sessions you raise your EPOC significantly. Excess post-exercise oxygen consumption is a measurably increased rate of  oxygen  intake following arduous activity. The extra oxygen is used in the processes that return the body to a resting state and adapt it to the exercise just performed. The systems that are affected consist of:

• Hormone balancing,
• Replenishment of fuel stores,
• Cellular repair
• Anabolism
  
• Innervation
  

What this means is your body has to work harder to normalize itself from what you did during the workout.  Again, your body works harder so you burn more calories in the long run! Also what is clear is that the EPOC effect is increased the higher the intensity of the exercise and the greater the time spent during the exercise phase.

“The EPOC effect is greatest soon after the exercise is completed and decays to a lesser level over time. One experiment found EPOC increasing metabolic rate to an excess level that decays to 13% 3 hours after exercise, and 4% after 16 hours. Another study, specifically designed to test if the effect existed for more than 16 hours, conducted tests for 48 hours after the conclusion of the exercise and found measurable effect existed up to the 38 hour post-exercise measurement. (Schuenke 2002)^[5]“

Tabata or like interval training protocols can be a great way to boost your metabolism with a short workout using the concept of EPOC.

Studies show that the EPOC effect exists after both anaerobic and aerobic exercise , but all studies comparing the two show that anaerobic exercise increases EPOC more than aerobic exercise does.

We would love to hear any comment or additional information on this blog entry and the principles presented.

A new fitness level is on the horizon … bring it on Joe.