Battling through life is sometime one of the hardest things we have to do. With work, home, and all of the little things that encompass “home”, the spouse, the kids, the bills, the constant running after the kids, the housework, it doesn’t leave much time for you.
Many studies recommends stretching each of the major muscle groups at least two times a week for 60 seconds per exercise. Staying flexible as you age is a good idea. It helps you move better.
Now, this is mainly for the cardio bunny out there. That happens to mostly be women, but is a good deal of men as well. What is a cardio bunny you ask? Someone who goes to the gym and only gets on the elliptical or the treadmill (cardio equipment in general) and doesn't do any resistance training.
To most people in the gym, intensity is going faster. Jumping from exercise to exercise with limited to no rest periods. Basically doing supersets, tri sets, or giant sets. Now that is indeed a more intense workout, no question, and that will certainly increase your fat burning potential (metabolics). Is it however the best way to increase the intensity of your workout?
It’s easy to tell when you have the wrong pair of running shoes — your feet will still be telling you about it long after you take them off. However, knowing when you have the right running shoes is a little more difficult. That’s primarily because running shoes have become significantly more sophisticated in recent years.
Oh infomercials, how entertaining you can be. “Oh hey there infomercial, what'cha doing?” “Well, just over here giving millions of Americans false hope on an easy outcome to fitness and health, no big deal.” Take a pill for this, use this contraption to get huge, use this one to get ripped, use this treadmill to lose 100lbs a month……. It’s really frustrating that millions are spent on advertising the easy way out. Let’s get one thing straight, there is no easy way!!
High-intensity interval training (HIIT) describes any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest. For instance, a good starter workout is running as fast as you can for 1 minute and then walking for 2 minutes. Repeat that 3-minute interval five times for a 15-mins for fast fat burning results. Research shows you can achieve more progress in a mere 15 minutes of interval training (done three times a week) than the girl jogging on the treadmill for an hour.
Developing the deltoids should be a high priority in your training for sure, but you should also strive to build strength and stability into all the shoulder muscles, and the joint as a whole.
Fitness gear isn’t just for the gym anymore. The comfort of modern fitness apparel and activewear has inspired many to introduce what used to be strictly workout gear into their everyday wardrobes, even when they’re not working out.
Being a personal trainer and group fitness instructor, I can agree that they both have their benefits, but they also have some pretty significant differences as well. Joining group training, it typically includes a training plan, scheduled group workouts at a specific location, and/or have coaches to guide and answer questions. Its also geared to rain a mass of people rather than one, and most cases you can get some personal coaching; best of both worlds!! In my opinion, the greatest benefit is being able to connect with like-minded individuals who will be there to help motivate you when you're in need of an extra push and also become each others accountability buddy.
How do you train? What do you train? How long do you train? With so many methods and avenues out there, it can be hard and even frustrating to find what works for you or what is needed for you to get to where you're wanting to be. So what are you doing? Whats your end game? Have you found it yet? If you're training for a marathon, you're going to be training totally different from the way you'd train for a body building show or a tough mudder.
In this article we will discuss the 4 main squat variations and their use in training. To be discussed are the low bar back squat (LBBS), high bar back squat (HBBS), front squat (FS) and overhead squat (OHS). To start off we will have to look at force and its relationship to the lifter in the squat. This is important to understand as we want to maximize our training gains and be able to choose the lift that is best for you and your goals. “Yo brotha but squats are bad for your knees!” We have all heard this and possibly used this excuse to get out of training legs. This is an uneducated stance on the movements being performed, noting more. Hopefully by the end of this article you can debunk this thought for yourself and get on the gain train!
Let me ask you a question? When you head to the gym each day do you do so without a clue as to what body part and/or exercises you are going to do, or do you make sure you have a solid game plan in mind? If the former is true, then I suggest you quickly make a change! “Have a plan, or plan to fail.” In fact, I usually put together each workout in my head the night before I am to do it, which allows me to embed it deep into my subconscious while I sleep. In turn both my mind and body are quite prepared for the impending battle that will take place in the gym the following day.
1. Know Your Body
One of the best ways to avoid fitness injuries is to know your body’s limitations. This isn’t just about avoiding certain fitness activities until you’re in better shape, though that’s part of it. It’s also about knowing what your weak areas are and then avoiding certain types of activities that are going to push hard on that weakened area. Acknowledge the weakest areas of your body and if you can’t slowly build them up, then, to avoid injury, you have to avoid the activities that stress them.