Confusing Your Muscles into Shape

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Working out is not always easy, and getting into shape can be one of the hardest things that a person can do.  People can do their same work out they have been doing for the past 6 months, run the same way as usual, and still do not see the results that they are looking for.  When the body is put through the same workload with the same workout routine, the body will go through a “plateau effect.”  This is when the body reaches its maximum potential with muscle growth because the body is not being challenged anymore.  The best way to break through this plateau is by continuously confusing the muscles, also called “muscle confusion.”

Muscle confusion is the concept of always doing something different when it comes to your workout.  If you continuously change the way you lift, either by how many repetitions that you perform, the amount of weight that you lift, how you lift the weights, the speed of the workout, and even the exercises that you execute, you will achieve muscle confusion.  As long as the muscles are continually broken down with every workout, most effectively if the workout is always changing, this will cause your muscles to break down and recuperate again and again which is what takes to become lean and build true muscle mass.

With our concept here at Black Clover Fitness, every week we change up how we lift.  We do not want our clients to get used to the workouts, because we do not want our clients to hit plateaus.  By mixing it up the workouts, it makes it more fun and keeps everyone guessing.  Always remember, a workout is only as good as you make it and that’s by continually pushing yourself to the max, muscle confusion is only the beginning. You must stay committed and true to yourself or no workout regiment will get you into shape.

Benefits of Exercising While Pregnant

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You all know that exercise is great for you and your body but some are unaware of the huge benefits exercise provides to your baby if you are pregnant.  The benefits of exercising while pregnant for the mother includes helping keep the back and stomach muscles toned and strong.  Based upon that benefit it also helps minimize any stretch marks during and after the duration of the pregnancy.

Exercising will also minimize the physical discomforts of pregnancy such as fatigue, nausea, leg cramps, backaches, etc..  In addition, there is a much lower rate of having to have a c-section performed if you exercise.  Then there are the obvious benefits of helping build stamina for labor and delivery and helping to maintain muscle tone and decrease additional fat stores.  So based upon those benefits alone, why not exercise while pregnant.  (Keep in mind though as with anyone starting an exercise program check with your doctor for clearance on what forms of exercise are feasible).

Now that some of the benefits have been mentioned for the expecting mother let's get into the benefits for the baby.  Some of the main benefits for the baby include decreased fat mass, improved stress tolerance, advanced neurobehavorial maturation, improved fetal growth, improved placental functional capacity circulation and gas exchange, increased nutrient delivery, and increased fetal body mass.  So with all that said there are benefits all-around for both the mother and the baby.  As long your doctor gives you a go ahead to workout get exercising to help improve your health and most importantly your babies health!

Sternfeld B. Physical Activity and Pregnancy Outcome.  Review and recommendations, Sports Med 2007