Build A Model Body!

[Olympus]

When it comes to interval workouts, naglalaro or nagswiswitch yung systems natin.

 

Parang sa basketball, parang puro stamina lang sya or endurance. But come to think of it minsan nakatayo lang yung player nag aantay ng pasa or nag aantay sa tyempo ng rebound.

So in basketball may mga short bursts sila na creatine ang gamit. May mga long run hassle run na carbo gamet.

 

Its complicated at first. Little analysis po talaga

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So in short, the best workouts are the ones that work all 3 energy systems and something enjoyeable for the individual tama po ba?

[dj25]

NIce at leat pag may magtanong ng injuries, forte mo. What clinic ka based?

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Actually di na ako nag clinic ngayon kasi walang kita. Naging fitness instructor/consultant din ako sa gym na tinayo ng friend ko about 3 years ago. Nandito na me sa makati kaya di na natuloy. Namayat na nga rin ako kasi ectomorph ang body ko. pag di ako nakakapag gym hindi talaga siya lumalaki. but now, i'm planning to buy a gym equipment yung personalize lang. para next month magstart na me sa bahay.

 

 

Sir DJ25

 

Ill put on Laymans term yung pinost mo pagkahaba habang technical description. Everything I would type here was according to Mam Shirley.

 

Ang body ng tao has 3 energy system.

 

1. Creatine phosphate

 

2. Anerobic Glycosis

 

3. Aerobic Glycosis

 

1. Yung creatine Phosphate ginagamit natin pag nag eexercise tyo for 2 - 10 seconds. Yung mga tipong one max rep. Sa mga Power lifter, after ng one max rep nila minsan nagrerest sila ng 5 min to regenarate yung nagamit na creatine phosphate. Nakukha yon sa mga Fish.

 

2. Anerobic Glycosis. Basically eto yung Carbohydrates reserves natin. Pag umaabot na ng 1 - 10 min ang exercise nagswiswitch ang energy system natin from creatine to Anerobic. Ito rin yung energy system na may LACTIC acid by product. Di ba minsan pag ng 15 reps tyo medyo mainit yung muscle, yon yung lactic acid na nagleak. One way to handle the pain is slowly keep on moving that certain body part.

 

3. Aerobic Glycosis. Pag 15min onwards na yung exercise, non stop nagswi switch na ang energy system natin from Anerobic to aerobic. This energy system uses body fats. Kaya nga di ba puro tyo aerobic exercise or cardio ng matagal, kasi fats na yung nabuburn.

 

Also, para maburn yung fats properly dapat magtake tyo ng Carbo. Di pa nadidiscuss ni mam Shirley yung technical aspect. But for analogy, lets say carbo is match/posporo. and fats as paper. Para masunog yung papel kelangan ng posporo.

 

I hope informative sa inyo

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Sir Adrean48

 

Ito lang po para mas madaling maintindihan.

 

1. The first energy system, eto yung energy na panandalian lamang, kung baga eto yung tinatawag na "adrenaline rush". di ba pag may nasusunugan minsan yung isang tao kaya niyang buhatin yung ref ng mag isa. applicable rin ito during power lifting competition na biglang buhat lang.

 

2. The 2nd energy system, sabihin nating this is the carbohydrates system. This will sustain your energy a much longer. Yung lactic acid na yan, yan yung residue ng process that cause muscle pain after lifting. ang tawag naman diyan ay DOMS (delayed onset muscle soreness). actually para maiwasan ito dapat you do stretching and cool down. ito kasi yung kulang na ginagawa ng ibang nagbubuhat. however, gagaling naman talaga ito after a few days lang kaya lang hassle talaga ito. alam ko naranasan mo na rin ito ng first time mo.

 

3. The third system, sabihin nating fats system. you basically use your fats as energy. applicable ito sa mga endurance activities like marathon or triathlon, or any activities na pangmatagalan.

 

"Also, para maburn yung fats properly dapat magtake tyo ng Carbo. Di pa nadidiscuss ni mam Shirley yung technical aspect. But for analogy, lets say carbo is match/posporo. and fats as paper. Para masunog yung papel kelangan ng posporo." Quote ko lang po ito, i hope you don't mind.

Hindi ko po kilala si Shirley at di ko po nabasa sa thread yung sinabi niya. I disagree na you need carbo to burn your fat properly. Carbo and Fat are both source of energy. Kaya po nilang magbigay ng energy without the help of one another.

Kasi parang ganito yung energy hierarchy na ginagamit natin.

a. ATP-CP

b. Carbo

c. Fats

d. Protein/amino acids.

 

In application, kung gusto mong magpapayat avoid or minimize eating foods rich in ATP-CP, carbo, and fats. Eat foods rich in protein. Kasi pano mo maburn yung fats mo kung madami kang reserve na energy. in Contrast kung gusto mong magpataba or magkalaman, kumain ka ng foods rich sa apat na nabanggit ko.

[Olympus]

Tinanong na po namin yan kay Mam Shirley. Parang ganito sagot nya:

 

Since alam na natin kung kelan nagwowork ang certain energy systems, its up to us na mag adjust ng foods at program.

 

Nung nalaman ko yon, I started to load up carbo at protein nung jan march to beef up my muscles. Less cardio kasi mauubos ang carbo ko pag nag cardio ako.

 

At nung nag March up to present, Less protein more Carbo diet. Also  more cardio muna, kasi target ko mawala yung fats. Yung matitirang carbo ko nakalaan na yon for little resistance workout.

Talagang puro scientific principles lang ang tinuro na mam. Alam naman yon ng mga doctors at nutritionist. Yung methodology alang specific rule.

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Same theory and methodology talaga as long as you know the premise... Kumbaga kaya mo mag derive ng formula basta alam mo yung mga constants and variables

[THUG]

Well, that's just one aspect of fitness.... Did you ever consider that I could probably be more flexible than you, have a higher time in the 100 meter run than you? crank out more situps, pushups and pullups than you?

 

If running is your only basis of fitness, then you're definitely a dumb moron...

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o yeah? im the 100 meter dash gold medalist in our sports club.. wanna bet your house on a 100 dash with me? hahaha :thumbsupsmiley:

 

 

im a sprinter actually.. but i dont find that as a good basis for fitness as what you try to imply..

 

 

and who cares about you being more flexible, if thats the case you should have been a ballerina instead hahaha..

 

and you can do situps and pushups etc.. o yeah..lets all do situps and pushups to burn those fat.. i guess you are one of those morons too who buy those TV home shopping gadgets to trim those inches..

 

integrity, integrity.. you dont have it.. :thumbsdownsmiley:

[dj25]

When it comes to interval workouts, naglalaro or nagswiswitch yung systems natin.

 

Parang sa basketball, parang puro stamina lang sya or endurance. But come to think of it minsan nakatayo lang yung player nag aantay ng pasa or nag aantay sa tyempo ng rebound.

So in basketball may mga short bursts sila na creatine ang gamit. May mga long run hassle run na carbo gamet.

 

Its complicated at first. Little analysis po talaga

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So in short, the best workouts are the ones that work all 3 energy systems and something enjoyeable for the individual tama po ba?

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Sir olympus and sir andrean, actually there no such thing as best workouts.

it still depends on the person na gusto mong i-train. kasi pagdating sa sports physiology medyo complicated pa yan. for example, you have a marathon athlete and a sprinter athlete. iba po ang program sa kanila kasi there sports is different. baka sabihin ng iba pareho naman tumatakbo yan kaya okay lang na the same. hindi kasi ganoon yun. pag sa marathoner dapat yung program mo for endurance kasi pangmatagalan yan. samantala sa sprinter yung type 1 or 2 energy system ang bigay mong program.

 

i just give you the energy system. do you know that our muscles have different types pa. here is just an article about the types of muscle fibers.

 

Type I Fibres

These fibres, also called slow twitch or slow oxidative fibres, contain large amounts of myoglobin, many mitochondria and many blood capillaries . Type I fibres are red, split ATP at a slow rate, have a slow contraction velocity, very resistant to to, fatigue and have a high capacity to generate ATP by oxidative metabolic processes. Such fibres are found in large numbers in the postural muscles of the neck.

 

Type II A Fibres

These fibres, also called fast twitch or fast oxidative fibres, contain very large amounts of myoglobin, very many mitochondria and very many blood capillaries. Type II A fibres are red, have a very high capacity for generating ATP by oxidative metabolic processes, split ATP at a very rapid rate, have a fast contraction velocity and are resistant to fatigue. Such fibres are infrequently found in humans.

 

Type II B Fibres

These fibres, also called fast twitch or fast glycolytic fibres, contain a low content of myoglobin, relatively few mitochondria, relatively few blood capillaries and large amounts glycogen. Type II B fibres are white, geared to generate ATP by anaerobic metabolic processes, not able to supply skeletal muscle fibres continuously with sufficient ATP, fatigue easily, split ATP at a fast rate and have a fast contraction velocity. Such fibres are found in large numbers in the muscles of the arms.

[Olympus]

Sir olympus and sir andrean, actually there no such thing as best workouts. 

it still depends on the person na gusto mong i-train.  kasi pagdating sa sports physiology medyo complicated pa yan.  for example, you have a marathon athlete and a sprinter athlete.  iba po ang program sa kanila kasi there sports is different.  baka sabihin ng iba pareho naman tumatakbo yan kaya okay lang na the same. hindi kasi ganoon yun.  pag sa marathoner dapat yung program mo for endurance kasi pangmatagalan yan.  samantala sa sprinter yung type 1 or 2 energy system ang bigay mong program. 

 

i just give you the energy system.  do you know that our muscles have different types pa.  here is just an article about the types of muscle fibers.

 

Type I Fibres

These fibres, also called slow twitch or slow oxidative fibres, contain large amounts of myoglobin, many mitochondria and many blood capillaries . Type I fibres are red, split ATP at a slow rate, have a slow contraction velocity, very resistant to to, fatigue and have a high capacity to generate ATP by oxidative metabolic processes. Such fibres are found in large numbers in the postural muscles of the neck.

 

Type II A Fibres

These fibres, also called fast twitch or fast oxidative fibres, contain very large amounts of myoglobin, very many mitochondria and very many blood capillaries. Type II A fibres are red, have a very high capacity for generating ATP by oxidative metabolic processes, split ATP at a very rapid rate, have a fast contraction velocity and are resistant to fatigue. Such fibres are infrequently found in humans.

 

Type II B Fibres

These fibres, also called fast twitch or fast glycolytic fibres, contain a low content of myoglobin, relatively few mitochondria, relatively few blood capillaries and large amounts glycogen. Type II B fibres are white, geared to generate ATP by anaerobic metabolic processes, not able to supply skeletal muscle fibres continuously with sufficient ATP, fatigue easily, split ATP at a fast rate and have a fast contraction velocity. Such fibres are found in large numbers in the muscles of the arms.

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Thats why I always ask what's their goal and I also perfrom the 80% test to determine if the person is more fast or slow twitch dominant

[THUG]

Bro kung may tanong ka, just ask away I'll gladly help you out

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magtatanong si dj25 sa yo e yung mga comments ni dj25 tama

 

yung sa yo MALI.. as in maling mali.. pareho kayo ni EQUUS..

 

 

with due respect.. im just keeping things correct.. para naman di unfair sa ibang nagbabasa sa thread na to..

[Olympus]

magtatanong si dj25 sa yo e yung mga comments ni dj25 tama

 

yung sa yo MALI.. as in maling mali.. pareho kayo ni EQUUS.. 

with due respect.. im just keeping things correct.. para naman di unfair sa ibang nagbabasa sa thread na to..

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[dj25]

magtatanong si dj25 sa yo e yung mga comments ni dj25 tama

 

yung sa yo MALI.. as in maling mali.. pareho kayo ni EQUUS.. 

with due respect.. im just keeping things correct.. para naman di unfair sa ibang nagbabasa sa thread na to..

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thug thanks for the compliment.

pero let's not be to harsch in giving comments to one another.

Peace.

[Olympus]

thug thanks for the compliment.

pero let's not be to harsch in giving comments to one another.

Peace.

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dj25,

 

how often do you deal with cases that involve rotator cuff impingement?

[dj25]

marami na rin akong na-encounter na may rotator cuff syndrome.

bakit po?

[Olympus]

marami na rin akong na-encounter na may rotator cuff syndrome.

bakit po?

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Since its becoming a frequent injury, I'm trying to learn rehab as well. Hope you can share your tips since this is not my forte... and maybe how to help rhab someone who had an MCl or ACL tear

[dj25]

here is the definition and some tips how to relieve the symptoms.

 

Rotator cuff impingement syndrome and associated rotator cuff tears are commonly encountered shoulder problems. Symptoms include pain, weakness and loss of motion. Causes of impingement include acromioclavicular joint arthritis, calcified coracoacromial ligament, structural abnormalities of the acromion and weakness of the rotator cuff muscles. Conservative treatment (rest, ice packs, nonsteroidal anti-inflammatory drugs and physical therapy) is usually sufficient. Some patients benefit from steroid injection, and a few require surgery.

 

with regards to ACL tear. this requires surgery kung aggresive methon. pero kung conservative hintayin mo mung magheal before you start rehabilitation.

 

Yung MCl, ano bang acronym ito? is this stands for medial collateral ligament. what body part? may MCL kasi sa knee and ankle.

[Olympus]

here is the definition and some tips how to relieve the symptoms.

 

Rotator cuff impingement syndrome and associated rotator cuff tears are commonly encountered shoulder problems. Symptoms include pain, weakness and loss of motion. Causes of impingement include acromioclavicular joint arthritis, calcified coracoacromial ligament, structural abnormalities of the acromion and weakness of the rotator cuff muscles. Conservative treatment (rest, ice packs, nonsteroidal anti-inflammatory drugs and physical therapy) is usually sufficient. Some patients benefit from steroid injection, and a few require surgery.

 

with regards to ACL tear.  this requires surgery kung aggresive methon.  pero kung conservative hintayin mo mung magheal before you start rehabilitation. 

 

Yung MCl, ano bang acronym ito?  is this stands for medial collateral ligament.  what body part?  may MCL kasi sa knee and ankle.

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shempre post surgery rehab as for mcl =medial cruciate ligament

[crazykalbo]

yung extra joss pare ok din un sa tingin ko... personal experience lang po. pero di ko rin ginamit ng ganun katagal, inubos ko lang ung laman ng isang box. nilibre lang kasi ako nung classmate ko non. mastipid nga naman kumpara sa creatine ahehehe

[crazykalbo]

wooops mejo delayed ata sagot ko... hahaha wrong page pala yung nabasa ko about creatine and extra joss. sorry mga fellow health and fitness buffs!

[Olympus]

wooops mejo delayed ata sagot ko... hahaha wrong page pala yung nabasa ko about creatine and extra joss. sorry mga fellow health and fitness buffs!

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ayos lang bro. na try mo na yung hero na energy drink?

[dj25]

shempre post surgery rehab as for mcl =medial cruciate ligament

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sir wala pong medial cruciate ligament.

yung cruciate ligaments yan yung ACL (anterior cruciate ligaments) and PCL (posterior cruciate ligaments). Here is an article regarding the cruciate ligaments.

 

The cruciate ligaments are located inside the knee joint and connect the thighbone (femur) to the shinbone (tibia). They are made of many strands and function like short ropes that hold the knee joint tightly in place when the leg is bent or straight. This stability is needed for proper knee joint movement.

 

The name, cruciate, derives from the word crux, meaning cross, and crucial. The cruciate ligaments not only lie inside the knee joint, they crisscross each other to form an "x". The cruciate ligament located toward the front of the knee is the anterior cruciate ligament (ACL), and the one located toward the rear of the knee is called the posterior cruciate ligament (PCL).

[Olympus]

guys just thought of this, sino ba mod dito? I was thinking gawa taayo isang thread na sticky dun nakalagay lahat ng training routines, methods, etc para sa mga newb they can use it for referral? whatchaguysthink?

[dj25]

Sir Dj I had a series of ryt shoulder injuries:

 

2003 Nov nag overload ako ng exersice. Yung todo talaga. I felt something was wrong with my ryt shoulder the next day di ko na maglaw sa sakit. Pina PT ko at may naibit na ugat.

 

2004 Aug na dbmilitary press ako. 60 lbs sa left at 60 sa ryt. Patapos na ko ng ika 7th rep ko ng biglang na off balance yung ryt shoulder ko at nag snap sya backwards. Binitawan ko yung db at after 10secs kusang bumalek. Pinag PT ko ule at mga 2 months full recovery.

 

2005 July while on a swimming competition, nag butterfly stroke ako. Naramdaman ko may nadislocate sa may Posterior Deltoid ko. Tinapos ko pa rin yung race. I ended up in the hospitals Operating room. Di ko alam yung ginawa ng doctor. Alang cuts alang stitches. But merong circular na nagtubig sa may bicep ko.

Mga two na malambot pa rin yung medial deltoid ko. Nagkaron ako ng series of PT sessions at back to normal na.

 

What should I do to bring back the old caff

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nagpatingin ka ba sa orthopedist at nagpakuha ng x-ray?

yan po yung mali minsan sa layman's term pag medical, naputulan ng ugat. hindi po pwedeng maputol ang ugat ng tao kasi pag naputol na yan paralisado na yung part na sinusuplayan niya. ugat is nerve in medical terms siguro ang tamang term is litid. sa mga rehab centers, ang gumagawa ng therapy ay mga interns at hindi pa talaga licensed PT. sinusupervise lang nila pero majority bigyan lang sila ng program ng PT supervisor tapos bahala na yung intern mag initiate.

there are types of shoulder dislocation and the most commong is the anterior dislocation. baka ginawa lang ng doctor ay manipulation, meaning pinasok niya ulit sa socket yung nadislocate mong arm. baka isipin mo bakit napunta sa arm. yung shoulder joint kasi natin comprise of scapula (shoulder blade) and humerus (arm bone). yung humerus may parts pa iyan. yung nakakabit sa scapula ay yung head ng humerus. so yun po ang nadislocate sa shoulder. mahirap po magbigay na assessment kasi hindi ko masyadong mapicture yung injury mo. sad to say kapag nagkaroon tayo ng severe injury sa katawan it is hard to get it back to it's normal function. ang ginagawa ko na lang po ay to reach the highest attainable function for that particular injury

[Olympus]

sir wala pong medial cruciate ligament.

yung cruciate ligaments yan yung ACL (anterior cruciate ligaments) and PCL (posterior cruciate ligaments). Here is an article regarding the cruciate ligaments.

 

The cruciate ligaments are located inside the knee joint and connect the thighbone (femur) to the shinbone (tibia). They are made of many strands and function like short ropes that hold the knee joint tightly in place when the leg is bent or straight. This stability is needed for proper knee joint movement.

 

The name, cruciate, derives from the word crux, meaning cross, and crucial. The cruciate ligaments not only lie inside the knee joint, they crisscross each other to form an "x". The cruciate ligament located toward the front of the knee is the anterior cruciate ligament (ACL), and the one located toward the rear of the knee is called the posterior cruciate ligament (PCL).

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My bad meniscal tear and ACL rupture daw... tao lang po pasensya na

[JesusFreak!]

Olympus, maiba ako... what is sport do u play?

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Hehehe... wrong grammar.. what sport do u play? just to correct myself...

 

Woah, that's cool Olympus.. guess you're really the athletic kind of guy... For many years I've been sedentary... I didn't even know how to play basketball... until just recently... no kidding (i'm playing with beginners just like myself). Working out has always been the physical activity I have...sometimes I jog or join my more athletic brother to cardio kung fu and stuff like capoeira.

[dj25]

My bad meniscal tear and ACL rupture daw... tao lang po pasensya na

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Ilang months na ba yung condition niya? Treatment must be individualized according to the symptoms and the patient's activity level.

[JesusFreak!]

Here's what it really is.... Fat helps regulate body temperature and lubricate joints.

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Yup.. that's it

[Olympus]

Hehehe... wrong grammar.. what sport do u play? just to correct myself...

 

Woah, that's cool Olympus.. guess you're really the athletic kind of guy... For many years I've been sedentary... I didn't even know how to play basketball... until just recently... no kidding (i'm playing with beginners just like myself). Working out has always been the physical activity I have...sometimes I jog or join my more athletic brother to cardio kung fu and stuff like capoeira.

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I've always been involved in some kind of sport... From track t softball, to basketball, to martial arts and flag football...

 

What sport are you involved in nowadays...

 

OT: Born again Christian ka ba?