Belmar Fitness http://belmar-fitness.com/site Intelligent Exercise Thu, 19 May 2011 15:31:56 +0000 http://wordpress.org/?v=2.8.5 en hourly 1 WELL-AWARE Day at Belmar Fitness Sunday May 22 http://belmar-fitness.com/site/index.php/club_info/well-aware-day-at-belmar-fitness-sunday-may-22/ http://belmar-fitness.com/site/index.php/club_info/well-aware-day-at-belmar-fitness-sunday-may-22/#comments Thu, 19 May 2011 15:31:56 +0000 belmarfitness http://belmar-fitness.com/site/?p=356

WELL-AWARE Day at Belmar Fitness, 8th ave Ocean


Sponsored by Joel Waldman’s Belmar Fitness. Keeping the community healthy since 1972. Sun 5/22 11-3 on the beautiful Belmar Beach corner of 8th and Ocean Ave. Live music by Smokey Starr, Giveaways, Healthy Food, Grilled Grass Fed Meats,

And great treasures from Paintin Place…. Don’t miss it sure to be a GREAT day…. and some encouragement to get that bikini body you’ve been wanting…

Featuring Chefs Beth Beaudoin McNulty and Barb Guerra, Frozen yogurt from Belmars newest ice cream store, nutritional guidance, summer membership and meet our new trainers and massage therapist

Chef’s Beth Beaudoin and Barb Guerra will have some of their “Eat to live” creations for you to sample…the motivator will be available for strength testing…the Endless rope will be available to see if you can find the end…and Jaacob’s Ladder will be available to see if you are a big loser!!!!!

]]> http://belmar-fitness.com/site/index.php/club_info/well-aware-day-at-belmar-fitness-sunday-may-22/feed/ 0 My views on kettlebells http://belmar-fitness.com/site/index.php/joels-thoughts/my-views-on-kettlebells/ http://belmar-fitness.com/site/index.php/joels-thoughts/my-views-on-kettlebells/#comments Wed, 27 Apr 2011 12:04:26 +0000 belmarfitness http://belmar-fitness.com/site/?p=353

joel-large-1
I just watched a few well made kettlebell videos…because I promised myself that i should at least be aware of what i tend to criticize…While the athlete demonstrating was a very fit physical specimen, nearly everything he espoused was anathema to our hi intensity training philosophy.

One of the first points he made was that unless you learned how to relax in certain positions or had the flexibility or range of motion to allow your skeleton and joints to support the weight, you would tire quickly and fail to last long enough…180* opposite to our goal of inroading the musculature as quickly and efficiently as possible while performing the least amount of work necessary!

He then went on to describe in great detail the various positions and skills necessary tobe a successful kettlebeller…is this a sport…is there a transferable benefit to resting the kettlebell against your hip while slouching backwards and relaxing the trapezius and spinae erectors…the answer is that the only benefit to the skill acquisition necessary tothrow kettlebells around is to become a better kettlebeller…specific metabolic adaptations to throwing kettlebells…Arthur Jones wrote extensively that the weightroom was for general strength acquisition and the athletic field was for skill acquisition…Lets call kettlebelling what it is…a sport requiring some measures of strength, flexibility, cardio endurance and much skill…but it is not an exercise for the masses…unless you want to open up many more orthopedic surgery facilities to deal with the injuries of the masses…

So kettlebelling is a sport…requiring much skill and practice…probably hours per week…with an extremely hi risk and probability of injury…and with an unacceptably low benefit to risk ratio…while our high intensity slow exercise has the highest benefit to risk ratio possible, takes less than one hour per week, and requires almost no skill practice…so for the busy person who wants great fitness, health, andto look great…wants to never get hurt or injured from their exercise program…is there any other choice but Belmar Fitness’s HIT exercise?…and what does this say about kettlebell trainers who tout kettlebelling as a great, safe, fast way to get fit…and who will pay the doctor bills?

]]> http://belmar-fitness.com/site/index.php/joels-thoughts/my-views-on-kettlebells/feed/ 1 Belmar Fitness knows Arthur Jones training methods http://belmar-fitness.com/site/index.php/joels-thoughts/belmar-fitness-knows-arthur-jones-training-methods/ http://belmar-fitness.com/site/index.php/joels-thoughts/belmar-fitness-knows-arthur-jones-training-methods/#comments Thu, 31 Mar 2011 12:33:11 +0000 belmarfitness http://belmar-fitness.com/site/?p=349
Joel Waldman

Joel Waldman

An observation of human nature from Arthur Jones…if you spent the last 20 years digging a whole in the ground with a shovel…16 hours a day 7 days a week 52 weeks a year…and all you had to show for your efforts was a hole 20 feet deep 20 feet square…and I brought you a back hoe to dig the hole in one day…would you praise me or hit me over the head with the shovel?

Most folks would hit me over the head with the shovel…I just invalidated your wasted efforts of the last 20 years…and exactly similar situation exists in the field of exercise…people toil at daily exercise…performing dangerous and often worthless and worse than worthless types of movements…and when a scientist like Arthur Jones tries to save them time, money, effort…he is often rebuffed…

PT Barnum said a fool comes along every minute…so the field of exercise will be populated by fools, wishful thinkers, and outright frauds…so be it…if you are interested in the truth…the whole truth and nothing but the truth…come talk to us at Belmar Fitness…we will set you free!!!!!

]]> http://belmar-fitness.com/site/index.php/joels-thoughts/belmar-fitness-knows-arthur-jones-training-methods/feed/ 0 High Intensity Training (HIT) exercise should be brief, infrequent, and intense http://belmar-fitness.com/site/index.php/club_info/high-intensity-training-hit-exercise-should-be-brief-infrequent-and-intense/ http://belmar-fitness.com/site/index.php/club_info/high-intensity-training-hit-exercise-should-be-brief-infrequent-and-intense/#comments Wed, 16 Mar 2011 12:49:35 +0000 belmarfitness http://belmar-fitness.com/site/?p=343
Principles
The fundamental principles of High Intensity Training (HIT) are that exercise should be brief, infrequent, and intense. Exercises are performed with a high level of effort, or intensity, where it is thought that it will stimulate the body to produce an increase in muscular strength and size. Advocates of HIT believe that this method is superior for strength and size building than most other methods which, for example, may stress lower weights with larger volume (reps).
As strength increases, HIT techniques will have the weight/resistance increased progressively where it is thought that it will provide the muscles with adequate overload to stimulate further improvements. There is an inverse relationship between how intensely and how long one can exercise. As a result, high intensity workouts are generally kept brief. After a High Intensity workout, as with any workout, the body requires time to recover and produce the responses stimulated during the workout, so there is more emphasis on rest and recovery in the HIT philosophy than in most other weight training methods. In any workout, not just HIT, training schedules should allow adequate time between workouts for recovery (and adaptation).
While many typical HIT programs comprise a single-set per exercise, tri-weekly, full-body workout, many variations exist in specific recommendations of set and exercise number, workout routines, volume and frequency of training. The common thread is an emphasis on a high level of effort, relatively brief and infrequent (i.e. not daily) training, and the cadence of a lift, which will be very slow compared to a non-HIT weight training routine.
Most HIT advocates stress the use of controlled lifting speeds and strict form, with special attention paid to avoiding any bouncing, jerking, or yanking of the weight or machine movement arm during exercise. Variations of HIT will vary in advice from lifting the weights smoothly but at a natural pace, others will time the lift, peak hold and descent. In extreme cases, it may take up to 30 seconds to complete a single repetition. While high intensity training is strongly associated with Nautilus exercise equipment, advocates vary in their equipment recommendations.
Also emphasized when near exhaustion, doing static holds for periods of time, and negative reps (lowering the weight) are all methods to further exhaust the muscle or muscles exercised. This will stimulate further growth and strength because muscles are weakest in positive/contracting movements (sometimes referred to as first stage failure of a muscle). Although you may not be able to lift a weight for another rep you will almost certainly be able to hold it statically for a further period (second stage of failure) and finally lower a weight at a slow controlled speed (third stage of failure). Until all three (lifting, holding and lowering) parts of an exercise can no longer be completed in a controlled manner a muscle cannot be considered thoroughly exhausted/exercised.
Aerobic exercise In addition to weight training, an overall exercise program may include elements of aerobic (cardio) and anaerobic training. Aerobic training is what you will recognize as treadmill jogging or walking, cycling or swimming at a low to moderate pace up to a point at which you can still carry on a conversation, even if you are breathing a little heavy. You should be able to keep this up for 30 minutes or more. Low to moderate intensity aerobic exercise is at a heart rate of approximately 50 to 70% of your maximum heart rate. At this intensity, and with reasonable fitness, you should be able to supply the exercising muscles with sufficient oxygen to keep them contracting and performing for some time. Aerobic means “with oxygen.”
Anaerobic exercise In contrast, anaerobic exercise is at an intensity at which your muscles’ requirements for oxygen exceed the amount you can supply by breathing and via your blood supply. At this exercise intensity, you will stop sooner rather than later because the muscles will fail to function. At this level of intensity, your heart rate may be at 90 to 100% of your maximum heart rate. This is clearly high-intensity exercise. Weight training for strength with heavy loads is usually anaerobic exercise for short bursts of effort.
hit team
Principles High Intensity Training (HIT)
The fundamental principles of High Intensity Training (HIT) are that exercise should be brief, infrequent, and intense. Exercises are performed with a high level of effort, or intensity, where it is thought that it will stimulate the body to produce an increase in muscular strength and size. Advocates of HIT believe that this method is superior for strength and size building than most other methods which, for example, may stress lower weights with larger volume (reps).
As strength increases, HIT techniques will have the weight/resistance increased progressively where it is thought that it will provide the muscles with adequate overload to stimulate further improvements. There is an inverse relationship between how intensely and how long one can exercise. As a result, high intensity workouts are generally kept brief. After a High Intensity workout, as with any workout, the body requires time to recover and produce the responses stimulated during the workout, so there is more emphasis on rest and recovery in the HIT philosophy than in most other weight training methods. In any workout, not just HIT, training schedules should allow adequate time between workouts for recovery (and adaptation).
While many typical HIT programs comprise a single-set per exercise, tri-weekly, full-body workout, many variations exist in specific recommendations of set and exercise number, workout routines, volume and frequency of training. The common thread is an emphasis on a high level of effort, relatively brief and infrequent (i.e. not daily) training, and the cadence of a lift, which will be very slow compared to a non-HIT weight training routine.
Most HIT advocates stress the use of controlled lifting speeds and strict form, with special attention paid to avoiding any bouncing, jerking, or yanking of the weight or machine movement arm during exercise. Variations of HIT will vary in advice from lifting the weights smoothly but at a natural pace, others will time the lift, peak hold and descent. In extreme cases, it may take up to 30 seconds to complete a single repetition. While high intensity training is strongly associated with Nautilus exercise equipment, advocates vary in their equipment recommendations.
Also emphasized when near exhaustion, doing static holds for periods of time, and negative reps (lowering the weight) are all methods to further exhaust the muscle or muscles exercised. This will stimulate further growth and strength because muscles are weakest in positive/contracting movements (sometimes referred to as first stage failure of a muscle). Although you may not be able to lift a weight for another rep you will almost certainly be able to hold it statically for a further period (second stage of failure) and finally lower a weight at a slow controlled speed (third stage of failure). Until all three (lifting, holding and lowering) parts of an exercise can no longer be completed in a controlled manner a muscle cannot be considered thoroughly exhausted/exercised.
Aerobic exercise In addition to weight training, an overall exercise program may include elements of aerobic (cardio) and anaerobic training. Aerobic training is what you will recognize as treadmill jogging or walking, cycling or swimming at a low to moderate pace up to a point at which you can still carry on a conversation, even if you are breathing a little heavy. You should be able to keep this up for 30 minutes or more. Low to moderate intensity aerobic exercise is at a heart rate of approximately 50 to 70% of your maximum heart rate. At this intensity, and with reasonable fitness, you should be able to supply the exercising muscles with sufficient oxygen to keep them contracting and performing for some time.
Aerobic means “with oxygen.”
Anaerobic exercise In contrast, anaerobic exercise is at an intensity at which your muscles’ requirements for oxygen exceed the amount you can supply by breathing and via your blood supply. At this exercise intensity, you will stop sooner rather than later because the muscles will fail to function. At this level of intensity, your heart rate may be at 90 to 100% of your maximum heart rate. This is clearly high-intensity exercise. Weight training for strength with heavy loads is usually anaerobic exercise for short bursts of effort.
]]> http://belmar-fitness.com/site/index.php/club_info/high-intensity-training-hit-exercise-should-be-brief-infrequent-and-intense/feed/ 0 Exercise can be an addiction http://belmar-fitness.com/site/index.php/joels-thoughts/exercise-can-be-an-addiction/ http://belmar-fitness.com/site/index.php/joels-thoughts/exercise-can-be-an-addiction/#comments Wed, 16 Mar 2011 12:39:32 +0000 belmarfitness http://belmar-fitness.com/site/?p=340

joel-large-1

Exercise can be an addiction…. Better than drug, substance, even person addiction…but you can still be mindlessly addicted to exercise rather than intelligently committed to progress!!

If a person persists and insists on performing 10 or more hours of low intensity exercise per week…even when exercise scientists know that 1 hour or less per week will produce better and more worthwhile results while having a fraction of the bad side effects of that huge volume of weekly exercise…can we call them an exercise addict…endorphin junkie…irrational?

Learn out more at Belmar Fitness  about High Intensity Training (HIT) is a form of strength training popularized in the 1970s by Arthur Jones, the founder of Nautilus. The training focuses on performing quality weightlifting repetitions to the point of momentary muscular failure. The training takes into account the number of repetitions, the amount of weight, and the amount of time the muscle is exposed to tension in order to maximize the amount of muscle fiber recruitment.[1]

]]> http://belmar-fitness.com/site/index.php/joels-thoughts/exercise-can-be-an-addiction/feed/ 0 The finest omega 3 fish oil on the market…better than the prescription drug for ten times the price http://belmar-fitness.com/site/index.php/nutrition/the-finest-omega-3-fish-oil-on-the-market-better-than-the-prescription-drug-for-ten-times-the-price/ http://belmar-fitness.com/site/index.php/nutrition/the-finest-omega-3-fish-oil-on-the-market-better-than-the-prescription-drug-for-ten-times-the-price/#comments Wed, 01 Dec 2010 22:48:51 +0000 belmarfitness http://belmar-fitness.com/site/?p=335

The finest omega 3 fish oil on the market…better than the prescription drug for ten times the price

The finest omega 3 fish oil on the market...better than the prescription drug for ten times the price

The finest omega 3 fish oil on the market...better than the prescription drug for ten times the price

The body needs fatty acids to survive and is able to make all but two of them: linoleic acid (LA), in the omega-6 family, and alpha-linolenic acid (ALA) in the omega-3 family. These two fatty acids must be supplied by the diet and are therefore considered essential fatty acids (EFAs).

Omega-3 fatty acids, found in cold-water fish (and fish oil), perilla and flaxseed oils, are essential elements of a healthy diet. Fish oils contain the essential fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are usually lacking in the typical Western diet, which is filled with foods containing high amounts of omega-6 fats.23 EPA and DHA can be synthesized in the body from ALA, but EPA and DHA synthesis may be insufficient under certain conditions and for most people that consume Western diets.

While the polyunsaturated fats known as omega-6 fatty acids are essential to life, most Americans and citizens of other Western nations consume far too many omega-6 polyunsaturated fatty acids and not enough omega-3 polyunsaturated fatty acids. In fact, some Western diets consist of 20 parts of omega-6 to only one part of omega-3. For optimum health, the ratio of omega-6 to omega-3 fatty acids should be between 1:1 and 4:1.25 The severe imbalance that occurs with most people contributes to the development of long-term health problems.

Studies associate the Mediterranean diet — rich in omega-3 fatty acids, monounsaturated fatty acids such as that found in olive oil, and antioxidant-rich fruits, vegetables, and herbs — with lowered cardiovascular risk and increased life span.26-32 Other studies support omega-3’s importance in cardiovascular health.33,34

Life Extension’s Super Omega-3 is a premium, scientifically-validated fish oil concentrate, derived from sustainable sources, that contains a proprietary, full-spectrum blend of synergistic nutrients to provide scientifically-validated cardioprotective health benefits.

An abundance of scientific research substantiates the wide-ranging health benefits of omega-3 fatty acids in fish oil and monounsaturated fatty acid and polyphenols in olive fruit.35-43 No other commercially available fish oil supplement contains this level of essential fatty acids, sesame lignans and olive fruit polyphenols.

Super Omega-3 from Life Extension uses a patented EPA/DHA extraction process that results in a pure, stable and easy-to-tolerate fish oil extract. While most fish oil is distilled to decrease contaminants such as mercury and PCBs, the Pure+™ fish oil used in Super Omega-3 is produced with a patented method that purifies the oil with a highly advanced distillation process to reduce pollutants to virtually undetectable levels. The result is an improved fish oil that exceeds the standards set by international rating agencies.

The unstable nature of fatty acids like fish oil limits their biological efficacy in the body. Scientific studies show that when sesame lignans are supplemented with fish oil, the beneficial effects are augmented.44

Sesame lignans help guard against lipid peroxidation, thereby extending the stability of DHA in the body. These lignans also direct fatty acids toward pathways which can help with inflammatory reactions. Super Omega-3 provides standardized sesame lignans to enhance the overall benefits of the improved EPA/DHA fish oil blend.

To emulate a Mediterranean diet, Super Omega-3 provides a standardized olive fruit extract to deliver the polyphenol hydroxytyrosol, a powerful antioxidant that protects normal LDL from oxidation and counters dangerous free radicals.45-48 Research shows that a combination of olive oil and fish oil supplements helps with inflammation better than a placebo or fish oil alone.49 Therefore, Super Omega-3 provides the equivalent polyphenol content of 6 ounces of extra virgin olive oil.

Super Omega-3 provides a concentrated olive fruit extract standardized for hydroxytyrosol, tyrosol and oleuropein polyphenols. Research shows the value of oleuropein in favorably altering gene expression, delaying senescence in specialized skin cells, and helping maintain normal platelet activation.

]]> http://belmar-fitness.com/site/index.php/nutrition/the-finest-omega-3-fish-oil-on-the-market-better-than-the-prescription-drug-for-ten-times-the-price/feed/ 0 The Life Extension multi vitamin/mineral, anti-oxidant….nothing else even comes close http://belmar-fitness.com/site/index.php/club_info/the-life-extension-multi-vitaminmineral-anti-oxidant-nothing-else-even-comes-close/ http://belmar-fitness.com/site/index.php/club_info/the-life-extension-multi-vitaminmineral-anti-oxidant-nothing-else-even-comes-close/#comments Wed, 01 Dec 2010 22:46:17 +0000 belmarfitness http://belmar-fitness.com/site/?p=332

The Life Extension multi vitamin/mineral, anti-oxidant….nothing else even comes close

The Life Extension multi vitamin/mineral, anti-oxidant....nothing else even comes close

The Life Extension multi vitamin/mineral, anti-oxidant....nothing else even comes close

]]> http://belmar-fitness.com/site/index.php/club_info/the-life-extension-multi-vitaminmineral-anti-oxidant-nothing-else-even-comes-close/feed/ 0 BSN brand of Nitric Oxide…great for a muscle pump and acts similarly to Viagra for vasodilation of blood vessels http://belmar-fitness.com/site/index.php/nutrition/bsn-brand-of-nitric-oxide-great-for-a-muscle-pump-and-acts-similarly-to-viagra-for-vasodilation-of-blood-vessels/ http://belmar-fitness.com/site/index.php/nutrition/bsn-brand-of-nitric-oxide-great-for-a-muscle-pump-and-acts-similarly-to-viagra-for-vasodilation-of-blood-vessels/#comments Wed, 01 Dec 2010 22:45:11 +0000 belmarfitness http://belmar-fitness.com/site/?p=329

BSN brand of Nitric Oxide…great for a muscle pump and acts similarly to Viagra for vasodilation of blood vessels

BSN brand of Nitric Oxide...great for a muscle pump and acts similarly to Viagra for vasodilation of blood vessels

BSN brand of Nitric Oxide...great for a muscle pump and acts similarly to Viagra for vasodilation of blood vessels

]]> http://belmar-fitness.com/site/index.php/nutrition/bsn-brand-of-nitric-oxide-great-for-a-muscle-pump-and-acts-similarly-to-viagra-for-vasodilation-of-blood-vessels/feed/ 0 Eat to Live: The Revolutionary Formula for Fast and Sustained Weight Loss [Paperback] http://belmar-fitness.com/site/index.php/club_info/eat-to-live-the-revolutionary-formula-for-fast-and-sustained-weight-loss-paperback/ http://belmar-fitness.com/site/index.php/club_info/eat-to-live-the-revolutionary-formula-for-fast-and-sustained-weight-loss-paperback/#comments Wed, 01 Dec 2010 22:42:21 +0000 belmarfitness http://belmar-fitness.com/site/?p=324

Eat to Live: The Revolutionary Formula for Fast and Sustained Weight Loss [Paperback]

Product Description
Dr. Joel Fuhrman’s revolutionary diet is not about willpower, it is about knowledge. Eat to Live offers a healthy, effective, and scientifically proven Six-Week Plan for shedding a radical amount of weight quickly. The key to the program’s success is simple: health = nutrients: calories When the ratio of nutrients to calories in the food you eat is high, fat melts away. The more nutrient-dense food you consume, the more you will be satisfied with fewer calories and the less you will crave fat and high-calorie foods. Eat to Live will help you live longer, reduce your need for medications, and improve your overall health dramatically. It is a book that will change the way you want to eat. Most of all, though, Eat to Live will enable you to lose more weight than you ever thought possible.

Product Description

Dr. Joel Fuhrman’s revolutionary diet is not about willpower, it is about knowledge. Eat to Live offers a healthy, effective, and scientifically proven Six-Week Plan for shedding a radical amount of weight quickly. The key to the program’s success is simple: health = nutrients: calories When the ratio of nutrients to calories in the food you eat is high, fat melts away. The more nutrient-dense food you consume, the more you will be satisfied with fewer calories and the less you will crave fat and high-calorie foods. Eat to Live will help you live longer, reduce your need for medications, and improve your overall health dramatically. It is a book that will change the way you want to eat. Most of all, though, Eat to Live will enable you to lose more weight than you ever thought possible.

Eat to Live: The Revolutionary Formula for Fast and Sustained Weight Loss [Paperback]

Eat to Live: The Revolutionary Formula for Fast and Sustained Weight Loss [Paperback

]]> http://belmar-fitness.com/site/index.php/club_info/eat-to-live-the-revolutionary-formula-for-fast-and-sustained-weight-loss-paperback/feed/ 0 Dr. Joel Fuhrman’s amazing dvd on eating to live http://belmar-fitness.com/site/index.php/nutrition/dr-joel-fuhrmans-amazing-dvd-on-eating-to-live/ http://belmar-fitness.com/site/index.php/nutrition/dr-joel-fuhrmans-amazing-dvd-on-eating-to-live/#comments Wed, 01 Dec 2010 22:39:32 +0000 belmarfitness http://belmar-fitness.com/site/?p=319
Dr. Joel Fuhrman's amazing dvd on eating to live

Dr. Joel Fuhrman's amazing dvd on eating to live

Dr. Joel Fuhrman’s amazing dvd on eating to live

Dr. Fuhrman’s latest DVD is recorded from one of his recent lectures and covers topics such as: Making a Choice to Take Control of Your Own Health Destiny, The Pitfalls of the Typical American Diet, The Health Equation: H=N/C, A Nation of Food Addicts, How We Have Become A Nation of Food Addicts, High Nutrient Food, The Causes of Disease, How to Start Eating To Live! Also included on this DVD: Audience Questions and Answers, Medical Community Support , Patients Success Stories, including Heather Mills McCartney.

]]> http://belmar-fitness.com/site/index.php/nutrition/dr-joel-fuhrmans-amazing-dvd-on-eating-to-live/feed/ 0