Have you seen this from Muscle and Fitness Hers? Pretty interesting.
Nothing is as personal as art - especially music. Whether it is rock, jazz,
country or classic, no one else has the same relationship to a piece of music as
you do. Your like or dislike to it. Whether the song evokes a particular memory
or longing for another time and place or just revs you up for your favorite
workout.
We all have experienced it. You’re in the gym, spinning class, aerobics class or
on the open road and that song starts to play. Your heart rate speeds up and so
does your motivation. You’re ready to fly! It’s intense. Share your favorite
pump-up-the-volume tune on the Forum at
www.muscle-fitnesshers.com. You may even
walk away with a new favorite.
Enjoy! - The Muscle & Fitness Hers Team
IT’S NOT A SETUP
There’s a new rumor going around the gym, and it doesn’t have anything to do
with the gorgeous new Spinning instructor. Is it true you can do just a single
set per exercise instead of three and still get the same results? It may sound
like the wishful thinking of a diehard couch potato, but don’t dismiss the idea
too quickly.
In a study published by the American College of Sports Medicine (Indianapolis),
49 healthy men and women ages 20-50 - all of whom had been on a one-set training
program for at least a year - were placed into two groups that did 8-12 reps to
momentary muscular failure of all the same exercises. The only difference? One
group did three sets while the other did just one. After 13 weeks, researchers
concluded that both training methods improved muscular strength and endurance,
reduced bodyfat and increased lean mass. The multiset group showed only 2%
improvement over the single-set group.
Bottom line, if you lift weights for general health and overall fitness, a
single-set workout is a good choice, providing you take each set to failure. If
you lift weights to significantly alter your physique, compete in bodybuilding
or fitness shows or gain muscle mass, you’ll want to stick with a multiset
program. Of course, a single-set workout can be great when you’re pressed for
time, need a change of pace or want to incorporate a low-volume day into your
program.
BREATHING LESSONS
Find yourself gasping halfway through a kickboxing class? Try being more
conscious of your breathing technique. Here’s how, suggests Bryant Stamford,
PhD, professor of exercise physiology at the University of Louisville
(Kentucky):
- Avoid rapid, shallow breathing.
- Concentrate on taking slow, deep breaths.
- Stay in control. “You control your breathing by being mindful of it. Don’t let
your breathing control you,” Stamford says.
BOOST YOUR PROGRESS WITH VARIETY
For the best results, incorporate the following into your routine:
- Limit your rest period between sets to less than 30 seconds.
- Alternate a heavy week (10-12 reps) with a light week (15-20 reps).
- Vary your exercises from week to week.
- Increase resistance (go to muscular failure).
- Take a week of active rest in which you do something completely different
after 12 weeks of training.
LENGTHY LEGS
Looking for a way to get your legs lean? Target your quads, glutes and
hamstrings with this superset routine done once a week.
Superset 1:
Dumbbell Squat: 4 sets; 8-15 reps
Lying Dumbbell Curl: 4 sets; 8-15 reps
Superset 2:
Barbell Lunge: 2 sets; 8-12 reps
Romanian Deadlift: 2 sets; 8-12 reps
Do dumbbell squat for 8-15 reps followed immediately (no rest) by 8-15 reps of
the lying dumbbell curl: that is one superset. Then rest 30-90 seconds, and
repeat process three more times. Once completed, move onto the next superset
combo, barbell lunges and Romanian deadlifts.
Cardio Queens Unite! #12 Way To Go!
Interesting Newsletter
Try not to miss me 
I will be going back to Florida the end of September...I know...I am lucky... 
