Bilateral movement uses both limb in unison to move a load (i.e., bench press with barbell, bicep curl with barbell, leg press with both legs). Unilateral movement uses one limb in isolation of the other limb to move a load (i.e., alternating dumball shoulder press, alternating dumbell bicep curls).
Bilateral movements are great for maximal strength training as the dominant limb negotiate more of the workload. However, continue use of bilateral movements in one’s training can lead to muscle imbalances and weaknesses. Those, unilateral movements can and should be included as they lead to discovery and correction of muscles weaknesses and imbalances but also can greatly improve bilateral movements.
One should alternate bilateral and unilateral movements with each workout. For example, if you perform a bilateral bench press in one sessions for the chest, the very next session that you work the horizontal push movement (chest) incorporate a unilateral dumbell bench press.
Bilateral movements are great for maximal strength training as the dominant limb negotiate more of the workload. However, continue use of bilateral movements in one’s training can lead to muscle imbalances and weaknesses. Those, unilateral movements can and should be included as they lead to discovery and correction of muscles weaknesses and imbalances but also can greatly improve bilateral movements.
One should alternate bilateral and unilateral movements with each workout. For example, if you perform a bilateral bench press in one sessions for the chest, the very next session that you work the horizontal push movement (chest) incorporate a unilateral dumbell bench press.
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Exercise
Which activities burn the most calories? Check out this caloric calculator found at Lowfatlifestyle.com.
Published in
Exercise
To burn 1 pound of fat, you have to burn 3500 calories.
What does this mean for you?
- If you work out 7 days a week, you will need to burn 500 a day to lose 1 pound a fat for that week.
- If you work out 5 days a week, you need to burn 700 calories a day.
- If you work out 3 days a week, you will need to burn around 1166 calories per day.
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Total metabolic rate is the sum total rate of metabolic resting rate, metabolic activity rate and metabolic exercise rate. It is the total amount of calories burned in say a single day. This is also known as total energy expenditure.
- Metabolic Resting Rate is said to be the rate at which the body burns calories while the body is at rest. Click on the link to estimate what your metabolic resting rate is (Metabolic Rate Estimator).
- Metabolic Activity Rate is the rate at which the body burns calories due to simple daily activities like eating, walking, typing, putting on clothes.
- Metabolic Exercise Rate is the rate at which the body burns calories because of exercise. This is where the most potential energy can be burned to aid in weight loss.
Caloric consumption or energy consumption is the total amount of calories consumed say in a single day. This is contrasted by the total metabolic rate (i.e., energy expenditure rate) .
Energy Balance (i.e. caloric balance) refers to the relationship between caloric consumption and caloric expenditure (caloric consumption and metabolic burn rate). Consider the three possible energy or caloric balance equations.
- When consumption is equal to expenditure, there is no weight gain.
- When consumption is greater than expenditure, there is weight gain.
- When consumption is less than expenditure or when expenditure is greater than consumption, there is weight loss.
Thus, the key to any successful, sustained weight loss program is to create a caloric deficit, where more calories are burned than what is consumed.
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Muscles burn on calories than fat at both exercise and at rest. It is said that muscles elevates your resting metabolic rate from 37-50 calories per day. So, if your normal resting metabolic rate is 1400 calories, adding a pound of muscle will increase that resting metabolic rate to say 1437 calories per day; that is calories burned per day. Thus, in addition to restricting caloric intake and increaseing activity and exercise levels, strength training that increases muscle mass, should be incorporated.
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Exercise
We are always on the look-out for good sources of information on exercise that we can share with you. While researching information on exercise, we discovered Scientifc American’s Exercise and Fitness Website. We are not sure of the relevancy of this site, but here it is: http://www.scientificamerican.com/topic.cfm?id=exercise-and-fitness.
Has anyone visited this site before? if so, what are your thoughts and/or opinion? Please share…
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Exercise
Do you know how many calories you are intaking daily? Do you know how many calories you need to consume to reach your targeted weight goal or to maintain your current weight? Such information is crucial for effectively reaching your body weight goal. Here is a link for helping you track your caloric intake for weight maintanence, loss or gain http://www.freedieting.com/tools/calorie_calculator.htm.
To use this tool effectively, you will have to input age, gender, height, weight, and level of activity data. Once entered, the calculator will give you a breakdown on what your caloric intake should be to maintain your weight as well as to lose weight in both a slow and extreme basis.
If you use this tool let me know. Also, do you know of any other tools that helps track caloric intake? Please share.
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Nutrition
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