There are plenty of myths in the fitness industry that ab workouts will not generate fat loss. If you are just training abdominals with hundreds of crunches and other core exercises, chances are you won't generate any significant fat loss during your ab workouts. If done correctly, however, training your whole core with targeted ab workouts will maximize your fat burning ability. This can be accomplished by taking the basic principles of cardiovascular and circuit training and combining it with challenging core exercises, movements, and ab workouts that will require the use of major muscle groups.
Any time your body moves, there are muscles working to keep you stabilized and other muscles working to actually move you. Your circuit should feature challenging core exercises and ab workouts to target both the stabilizers and the movers, because they are both an extremely important part of everyday functions as well as during strength and fitness training.
What is the Core?
The major muscles of the core reside in the area of the belly, the mid back, the lower back and the hip flexers. Most movements originate with the core, so a strong core is important for preventing and eliminating most lower back problems.
Static Core Function
Static core functionality is the ability of one's core to align the skeleton to resist a force that does not change. The bridge exercise is an example of a static core function that uses your whole core to keep you stabilized in position. Your body weight will rest on your forearms and toes, but without your core staying tight, your butt will shoot up in the air to get your calves involved to keep you in position, or your hips will drop to the floor. Starting and ending each round with static core exercises will target and improve the strength and endurance of your core. As you begin working on your core exercises while in the circuit, you'll notice a huge difference in how you feel during the first static exercise and the last. You can use this comparison as a way to gauge where you're at with your strength and endurance.
Dynamic Core Function
Dynamic core functionality is the ability to use the core as a stabilizer but also deal with the force of external resistance and incorporate a vastly different complex of muscles and joints versus a static position. For example, if you get into position to do a push-up, your core has to keep you stabilized and aligned in that position. Your chest, shoulders, and triceps are sharing the load as you lower down towards the floor and again as you come back up to starting position, all while your core continues to work keeping your back flat and your hips from dropping to the floor. Performing challenging dynamic core exercises, movements, and ab workouts will exhaust your energy stores extremely quickly, causing your body to start dipping into your fat stores to help complete your exercise. This is why it's important to keep the repetitions high with clean mechanics for whichever core exercises, movements, or ab workouts you choose.
2012年8月7日星期二
How to Permanently Cure Your Shin Splints and Get Back to Your Loved Sport
Shooting pain starting in the front of your ankle and continuing up almost to your knee cap = shin splints. There are 2 simple steps for shin splints treatment - these steps combined will prevent giving up your favorite sport and the quality of life brought by it.
Shin splints are very common. They are the cause of 13% of all running injuries, but they are also caused by biomechanical inefficiencies, such as flat feet, poor running mechanics, tight muscles in the lower leg and more.
Taking Immediate Action after the injury
The worst thing to do is ignore the pain when it starts - hoping it will go away on its own. You must rest, apply ice and elevate the area in the first 48 to 72 hours after the injury. This will raise your chances of full recovery from shin splints.
Shin splints treatment - Step 1 - Stretching the Calf and Front of Your Leg
Strong and flexible muscles are an extremely important part of shin splints treatment. To keep your muscles and tendons flexible and strong (thus making them support the area properly) - you must stretch the area every day.
One of the best stretches is the "Standing Toe-up Achilles Stretch": Stand upright and place the ball of your foot onto a step or raised object. Bend your knee and lean forward. Hold the stretch for 20 seconds at least, but stop if you feel real pain in the area. Repeat 3 times or more as desired. Also, make sure your shoes are sturdy and give you the support you need, especially in the arch area.
Step 2 - Treating the inflammation (Rehabilitation)
This step is critical for complete recovery from shin splints. Most doctors will prescribe anti-inflammatory drugs for your pain caused by the inflammation. The problem is that these drugs often have serious side effects that can cause damage to your liver and/or kidney.
Instead, you can use natural anti-inflammatory supplements. These can be taken for a long period of time without these dangerous side effects. The best supplements contain many natural herbs that also contribute to your general health and well being and not just treat the inflammation.
Following these 2 simple steps will get you back to your favorite sport activity that you probably miss - in no time at all.
Shin splints are very common. They are the cause of 13% of all running injuries, but they are also caused by biomechanical inefficiencies, such as flat feet, poor running mechanics, tight muscles in the lower leg and more.
Taking Immediate Action after the injury
The worst thing to do is ignore the pain when it starts - hoping it will go away on its own. You must rest, apply ice and elevate the area in the first 48 to 72 hours after the injury. This will raise your chances of full recovery from shin splints.
Shin splints treatment - Step 1 - Stretching the Calf and Front of Your Leg
Strong and flexible muscles are an extremely important part of shin splints treatment. To keep your muscles and tendons flexible and strong (thus making them support the area properly) - you must stretch the area every day.
One of the best stretches is the "Standing Toe-up Achilles Stretch": Stand upright and place the ball of your foot onto a step or raised object. Bend your knee and lean forward. Hold the stretch for 20 seconds at least, but stop if you feel real pain in the area. Repeat 3 times or more as desired. Also, make sure your shoes are sturdy and give you the support you need, especially in the arch area.
Step 2 - Treating the inflammation (Rehabilitation)
This step is critical for complete recovery from shin splints. Most doctors will prescribe anti-inflammatory drugs for your pain caused by the inflammation. The problem is that these drugs often have serious side effects that can cause damage to your liver and/or kidney.
Instead, you can use natural anti-inflammatory supplements. These can be taken for a long period of time without these dangerous side effects. The best supplements contain many natural herbs that also contribute to your general health and well being and not just treat the inflammation.
Following these 2 simple steps will get you back to your favorite sport activity that you probably miss - in no time at all.
2012年8月5日星期日
How to get the most out of your workout
Many novice trainees practice conventional training principles. When I first started training I did what all the other guys in the gym were doing. It seems that everyone is filled with folk training wisdom but no one really knows where this knowledge came from or what scientific foundation it’s based on. The purpose of this article is to examine commonly held beliefs about working out and common practices, to evaluate whether these are actually effective and yield good results, and to suggest smarter and more effective ways of training.
I would say that the biggest commonly held belief is that a workout session should be an hour long. I don’t know where this belief came from but it seems that it’s been with us since the dawn of time. Some reasons why many people spend 1 hour in the gym are they incorporate too many exercises (especially superfluous isolation exercises), they rest 1 minute or longer between sets and they spend more than 5 minutes stretching either before or after the workout or spend too much time warming up.
With anything in life focus and concentration are required to yield a desired result. In order to split a piece of wood quickly and effortlessly the axe has to be sharp, it has to have the right weight and it has to be applied at the proper angle. In this way the force is applied directly in one spot- it is focused and it is concentrated. If you have a dull axe that doesn’t weigh enough it will take several attempts before you split the piece of wood. A one hour workout that incorporates all the elements I described above is like trying to split a piece of wood with a dull axe: a lot of energy is wasted because it is not focused and concentrated.
In order to get stronger and build muscle the exercise selection has to be limited so that the effort can be concentrated on those particular exercises. For example there is no reason why someone should incorporate a flat, incline and decline bench press and then do dumbbell flies for a chest workout. Instead a flat bench press should be done at a higher weight for fewer reps for no more than 5 sets. This ties in to the principle of specificity. In order for the body to adapt to the training stimulus that stimulus has to be constant and the effort must be repeated. So if you want to get better at bench pressing then –ok brace yourself because this is going to be hard to believe—focus more on bench pressing. If done properly, 3-5 sets of a flat barbell bench press are enough to increase your pushing strength in the upper body and to build muscle in the chest, triceps and shoulders. Unless you’re a professional body builder there is no need to do isolation exercises like chest flies and tricep extensions. Of course there are times such as when you hit a plateau that you may want to incorporate more isolation work to strengthen weaker muscles, which act as limiting factors, but overall isolation work is a waste of time and energy that should be focused on compound exercises.
The rule of thumb is that in order to make progress pick one compound exercise like the flat barbell bench press, focus on it, and repeat the effort (do it a maximum of 3x per week). Furthermore to keep making progress there must be progressive overload. Quite simply the exercise intensity, which may depend on weight, range of motion, speed, or rest periods must increase over time so that the body has a new stimulus to adapt to. It is important to note that the main training stimulus hasn’t changed (we are still working the bench press) but certain characteristics of that stimulus like weight, ROM, etc., have changed.
A common fitness fad is muscle confusion. There is no way the body can adapt to a stimulus if that stimulus keeps changing because you’re not giving the body enough time to adapt to anything- it’s common sense. Doing a bench press for one month, then changing to a dumbbell bench press, then a machine bench press will not yield any results.
Rest periods should be kept to a minimum. There is no reason why someone should rest longer than 2 mins between sets of any exercise done at a 10 rep max intensity. Keeping the rest periods to a minimum also keeps the heart rate up allowing you to reap cardiovascular benefits while doing a resistance training workout. Supersets are a great way to get the most out of your session because you are continuously working, never resting.
There are many benefits of stretching that are beyond the scope of this article. The only time I stretch is when my muscles are sore (usually the day after a training session). Stretching comes naturally and automatically like yawning. The body knows when to stretch and it’s hard to resist the urge. When it comes to stretching just listen to your body and do enough stretching so that it feels satisfied. There is no need to spend more than 10mins stretching after every workout. Static stretching should never be done before a workout as part of a warm up. Stretching cold muscles will dispose them to injury during resistance training.
A warm up should accomplish several things: increase heart rate to around 120 BPM, increase blood flow, increase muscle temperature and lubricate the joints. All of this can be accomplished in 5mins or less. A good warm up routine should incorporate activities that increase heart rate and move many limbs at the same time causing movement in multiple joints, like jumping jacks, as well as activities that work many muscles at the same time, like dumbbell squat presses or zercher squats.
Overall a productive workout should be no more than 45mins in length. An intense 30 minute workout that focuses on no more than 4 different compound exercises to yield a full body workout is best for overall size, strength and conditioning. For my workouts I use the flat barbell bench press, barbell back squat or zercher squat, hanging leg raises, and an inverted row. Rest periods should be eliminated by doing a combination of 2 exercises in supersets or doing all 4 exercises in circuit format. Stretching should be done only when your muscles tell you they need to be stretched. A warm up shouldn’t take longer than 5 minutes and should focus on mass movement of the limbs and muscles.
I would say that the biggest commonly held belief is that a workout session should be an hour long. I don’t know where this belief came from but it seems that it’s been with us since the dawn of time. Some reasons why many people spend 1 hour in the gym are they incorporate too many exercises (especially superfluous isolation exercises), they rest 1 minute or longer between sets and they spend more than 5 minutes stretching either before or after the workout or spend too much time warming up.
With anything in life focus and concentration are required to yield a desired result. In order to split a piece of wood quickly and effortlessly the axe has to be sharp, it has to have the right weight and it has to be applied at the proper angle. In this way the force is applied directly in one spot- it is focused and it is concentrated. If you have a dull axe that doesn’t weigh enough it will take several attempts before you split the piece of wood. A one hour workout that incorporates all the elements I described above is like trying to split a piece of wood with a dull axe: a lot of energy is wasted because it is not focused and concentrated.
In order to get stronger and build muscle the exercise selection has to be limited so that the effort can be concentrated on those particular exercises. For example there is no reason why someone should incorporate a flat, incline and decline bench press and then do dumbbell flies for a chest workout. Instead a flat bench press should be done at a higher weight for fewer reps for no more than 5 sets. This ties in to the principle of specificity. In order for the body to adapt to the training stimulus that stimulus has to be constant and the effort must be repeated. So if you want to get better at bench pressing then –ok brace yourself because this is going to be hard to believe—focus more on bench pressing. If done properly, 3-5 sets of a flat barbell bench press are enough to increase your pushing strength in the upper body and to build muscle in the chest, triceps and shoulders. Unless you’re a professional body builder there is no need to do isolation exercises like chest flies and tricep extensions. Of course there are times such as when you hit a plateau that you may want to incorporate more isolation work to strengthen weaker muscles, which act as limiting factors, but overall isolation work is a waste of time and energy that should be focused on compound exercises.
The rule of thumb is that in order to make progress pick one compound exercise like the flat barbell bench press, focus on it, and repeat the effort (do it a maximum of 3x per week). Furthermore to keep making progress there must be progressive overload. Quite simply the exercise intensity, which may depend on weight, range of motion, speed, or rest periods must increase over time so that the body has a new stimulus to adapt to. It is important to note that the main training stimulus hasn’t changed (we are still working the bench press) but certain characteristics of that stimulus like weight, ROM, etc., have changed.
A common fitness fad is muscle confusion. There is no way the body can adapt to a stimulus if that stimulus keeps changing because you’re not giving the body enough time to adapt to anything- it’s common sense. Doing a bench press for one month, then changing to a dumbbell bench press, then a machine bench press will not yield any results.
Rest periods should be kept to a minimum. There is no reason why someone should rest longer than 2 mins between sets of any exercise done at a 10 rep max intensity. Keeping the rest periods to a minimum also keeps the heart rate up allowing you to reap cardiovascular benefits while doing a resistance training workout. Supersets are a great way to get the most out of your session because you are continuously working, never resting.
There are many benefits of stretching that are beyond the scope of this article. The only time I stretch is when my muscles are sore (usually the day after a training session). Stretching comes naturally and automatically like yawning. The body knows when to stretch and it’s hard to resist the urge. When it comes to stretching just listen to your body and do enough stretching so that it feels satisfied. There is no need to spend more than 10mins stretching after every workout. Static stretching should never be done before a workout as part of a warm up. Stretching cold muscles will dispose them to injury during resistance training.
A warm up should accomplish several things: increase heart rate to around 120 BPM, increase blood flow, increase muscle temperature and lubricate the joints. All of this can be accomplished in 5mins or less. A good warm up routine should incorporate activities that increase heart rate and move many limbs at the same time causing movement in multiple joints, like jumping jacks, as well as activities that work many muscles at the same time, like dumbbell squat presses or zercher squats.
Overall a productive workout should be no more than 45mins in length. An intense 30 minute workout that focuses on no more than 4 different compound exercises to yield a full body workout is best for overall size, strength and conditioning. For my workouts I use the flat barbell bench press, barbell back squat or zercher squat, hanging leg raises, and an inverted row. Rest periods should be eliminated by doing a combination of 2 exercises in supersets or doing all 4 exercises in circuit format. Stretching should be done only when your muscles tell you they need to be stretched. A warm up shouldn’t take longer than 5 minutes and should focus on mass movement of the limbs and muscles.
2012年8月3日星期五
Ways to Put More "Work" in Your Workout
1. Exercise for a longer period. One of the simplest ways of increasing the collective demands you place on your body during your physical activity regimen is to extend the duration of your exercise session. To a given point, the longer you work out, the greater the exercise-related rewards you’ll achieve.
2. Lift more. The basic concept underlying sound strength training is progressive overload. In that regard, to properly develop your level of muscular fitness, you must place a demand on your muscles beyond the load that they normally can handle. As yourmuscles become stronger, a proportionally higher level of resistance is required to further stimulate an increase in their strength. All factors considered, the more you lift, the more work you do.
3. Exercise at a higher rate of speed. All factors equal when you exercise aerobically, the faster you move your body, the more you’ll perform within a given amount of time.
4. Increase the distance you cover when you exercise. Regardless of whether you’re walking, running, cycling, or whatever, the greater the distance you movewhen you’re exercising, the more work you’ll do (work = force distance). As one of the underlying elements of work, distance is one of the relatively easiest factors to manipulate when you want to increase the amount of work you perform during a particular exercise bout.
5. Change your grip. The width and/or type of a particular grip being used while strength training tends to vary with the individual and the exercise being performed. To the degree that your grip increases the range of movement during a given exercise or enhances the level of isolation of the specific muscles or group of muscles being exercised, changing how and where you hold the bar (or lever) can increase the amount of work you’re doing.
6. Change the position of your feet. Regardless of whether you’re lifting weights or exercising on amachine (aerobic or strength training), modifying the placement of your feet when you exercise can alter the degree of involvement of the muscles responsible for the exercise movement. This exercise modification can help increase the training stimulus for the involved muscles.
7. Vary your exercise modalities. Research has shown that some exercise modalities involve doing more work than others. Although a strong argument can be made that individuals should engage in a mode of activity that they personally enjoy, considerable evidence also exists concerning the benefits of both cross training and adding variety to a workout. In that regard, you should occasionally incorporate more physically demanding activities or modalities into your exercise-training regimen.
8. Vary the elevation at which you exercise. One of the most challenging ways that you can increase how hard you work when you’re exercising is to increase the vertical incline at which you are moving your body. Such a step requires your body to overcome the demands imposed by gravity, as well as to meet the basic physical requirements of the exercise modality itself. Two of the more common examples of using enhanced elevation while training to increase the level of work are running/walking hills and exercising on a treadmill that has an elevation feature.
9. Do negative-only or negative-accentuated training. Performing a strength-training exercise involves two types of muscular actions V concentric (positive work where the muscle is shortening) occurs when the weight is being lifted and eccentric (negative work where the muscle is lengthening) happens when the weight is being lowered. Because you can generally lower more weight than you can lift, primarily because of the effects of gravity, one of the most effective ways to increase the amount of work you do while strength training is to perform negative-only training (i.e., do only the negative phase of the exercise). This technique requires that either you have a spotter (partner) to raise the weight for you or equipment that facilitates doing such a method. Negative-accentuated training involves performing the concentric phase with both limbs (arms or legs) and then lowering the weight with only one limb.
10. Avoid off loading your body’s weight while exercising on a machine. Far too many people lean on an exercise machine while working out. Although such a practice usually enables a person to train longer, seemingly harder, or feel more comfortable, it should strictly be avoided because it can dramatically decrease the amount of work you’re actually doing.
2. Lift more. The basic concept underlying sound strength training is progressive overload. In that regard, to properly develop your level of muscular fitness, you must place a demand on your muscles beyond the load that they normally can handle. As yourmuscles become stronger, a proportionally higher level of resistance is required to further stimulate an increase in their strength. All factors considered, the more you lift, the more work you do.
3. Exercise at a higher rate of speed. All factors equal when you exercise aerobically, the faster you move your body, the more you’ll perform within a given amount of time.
4. Increase the distance you cover when you exercise. Regardless of whether you’re walking, running, cycling, or whatever, the greater the distance you movewhen you’re exercising, the more work you’ll do (work = force distance). As one of the underlying elements of work, distance is one of the relatively easiest factors to manipulate when you want to increase the amount of work you perform during a particular exercise bout.
5. Change your grip. The width and/or type of a particular grip being used while strength training tends to vary with the individual and the exercise being performed. To the degree that your grip increases the range of movement during a given exercise or enhances the level of isolation of the specific muscles or group of muscles being exercised, changing how and where you hold the bar (or lever) can increase the amount of work you’re doing.
6. Change the position of your feet. Regardless of whether you’re lifting weights or exercising on amachine (aerobic or strength training), modifying the placement of your feet when you exercise can alter the degree of involvement of the muscles responsible for the exercise movement. This exercise modification can help increase the training stimulus for the involved muscles.
7. Vary your exercise modalities. Research has shown that some exercise modalities involve doing more work than others. Although a strong argument can be made that individuals should engage in a mode of activity that they personally enjoy, considerable evidence also exists concerning the benefits of both cross training and adding variety to a workout. In that regard, you should occasionally incorporate more physically demanding activities or modalities into your exercise-training regimen.
8. Vary the elevation at which you exercise. One of the most challenging ways that you can increase how hard you work when you’re exercising is to increase the vertical incline at which you are moving your body. Such a step requires your body to overcome the demands imposed by gravity, as well as to meet the basic physical requirements of the exercise modality itself. Two of the more common examples of using enhanced elevation while training to increase the level of work are running/walking hills and exercising on a treadmill that has an elevation feature.
9. Do negative-only or negative-accentuated training. Performing a strength-training exercise involves two types of muscular actions V concentric (positive work where the muscle is shortening) occurs when the weight is being lifted and eccentric (negative work where the muscle is lengthening) happens when the weight is being lowered. Because you can generally lower more weight than you can lift, primarily because of the effects of gravity, one of the most effective ways to increase the amount of work you do while strength training is to perform negative-only training (i.e., do only the negative phase of the exercise). This technique requires that either you have a spotter (partner) to raise the weight for you or equipment that facilitates doing such a method. Negative-accentuated training involves performing the concentric phase with both limbs (arms or legs) and then lowering the weight with only one limb.
10. Avoid off loading your body’s weight while exercising on a machine. Far too many people lean on an exercise machine while working out. Although such a practice usually enables a person to train longer, seemingly harder, or feel more comfortable, it should strictly be avoided because it can dramatically decrease the amount of work you’re actually doing.
2012年7月31日星期二
A Perfect Non-Impact Workout From Fitness Rowing Machines
Rowing is a popular exercise that dates back thousands of years. Ancient Romans and Greeks would engage in rowing races on a regular basis. It is an Olympic sport that continues to grow in popularity. Rowing is not reserved for professionals or those who want to actually row on water, however. There are many places where one can find a rowing machine for sale that will allow them to experience the benefits of rowing any time.
The use of rowing machines has been popular for some time. With that being said, it became much more common in the early 1980s for people to buy rowing machines. It was during this time that a company called Concept 2 released their first affordable rowing machine model for about a quarter of the price being asked by their competitors. Suddenly anyone could have access to one of these cheap rowing machines and their popularity skyrocketed as a result.
Fitness rowing machines are known for their aerobic exercise benefits. They offer a complete workout to users without the massive strain on muscles and tendons created by many other exercises. Rowing uses leg, back, core, chest and arm muscles all at once in a low or non-impact way. Lung function and heart health are also improved with regular use. It is often the perfect exercise solution for people who have trouble with certain movements because of chronic back problems. Both professional rowers and those who have no interest in ever rowing on the water use these machines on a regular basis. It is truly an all inclusive piece of fitness equipment.
There are a few things that those looking to buy rowing machines should consider. To start, they need to make sure that the unit is durable. This will allow for many years of quality use. The grips on the rowing handles and foot holds also need to be evaluated. Many rowing machines today come with built in electronic devices that track the time and distance rowed during each workout session. This is an important feature for those who want to track their progress over time. Most fitness equipment stores will have a variety of rowing machines for sale.
Good posture is vital for those who want to work out regularly on rowing machines. Doing the exercise the wrong way could result in injury. It is usually best to consult a trainer before beginning a serious rowing exercise regimen. Just a small bit of instruction will have people ready to use the machine and see great results with it.
Few exercises have withstood the test of time and continued to grow in popularity as rowing has. It provides a thorough aerobic workout while still being easy on muscles and joints. The good news is that anyone can experience these benefits with the regular use of a rowing machine. Finding a rowing machine for sale is not difficult and the right one can be found at most fitness equipment stores.
The use of rowing machines has been popular for some time. With that being said, it became much more common in the early 1980s for people to buy rowing machines. It was during this time that a company called Concept 2 released their first affordable rowing machine model for about a quarter of the price being asked by their competitors. Suddenly anyone could have access to one of these cheap rowing machines and their popularity skyrocketed as a result.
Fitness rowing machines are known for their aerobic exercise benefits. They offer a complete workout to users without the massive strain on muscles and tendons created by many other exercises. Rowing uses leg, back, core, chest and arm muscles all at once in a low or non-impact way. Lung function and heart health are also improved with regular use. It is often the perfect exercise solution for people who have trouble with certain movements because of chronic back problems. Both professional rowers and those who have no interest in ever rowing on the water use these machines on a regular basis. It is truly an all inclusive piece of fitness equipment.
There are a few things that those looking to buy rowing machines should consider. To start, they need to make sure that the unit is durable. This will allow for many years of quality use. The grips on the rowing handles and foot holds also need to be evaluated. Many rowing machines today come with built in electronic devices that track the time and distance rowed during each workout session. This is an important feature for those who want to track their progress over time. Most fitness equipment stores will have a variety of rowing machines for sale.
Good posture is vital for those who want to work out regularly on rowing machines. Doing the exercise the wrong way could result in injury. It is usually best to consult a trainer before beginning a serious rowing exercise regimen. Just a small bit of instruction will have people ready to use the machine and see great results with it.
Few exercises have withstood the test of time and continued to grow in popularity as rowing has. It provides a thorough aerobic workout while still being easy on muscles and joints. The good news is that anyone can experience these benefits with the regular use of a rowing machine. Finding a rowing machine for sale is not difficult and the right one can be found at most fitness equipment stores.
2012年7月30日星期一
Why It Pays To Workout With A Personal Trainer
Working out with a personal trainer is the quickest way to get fit and loose those extra pounds. Now obviously if any person has the willpower and resolve, then they could probably achieve similar results themselves. Unfortunately few of us have such determination: most of us give up when the going gets tough. As we can be objective or dispassionate, we opt for the path of least resistance and give in, even though we know that the wrong thing to do. When you work with a personal trainer, however, giving in is not an option. A trainer will push you to the limits, but in a safe and professional way. You may see them as slave drivers at the time, but theye just doing their job: they know what you can achieve and how far you should be encouraged to push yourself. They only want what best for you, and that for you to achieve all the goals you set yourself when you started your training programme.
When is personal training the right choice for you?
When You Want to Learn How to Exercise on your Own
Even if your goal is ultimately to create your own workouts and exercise by yourself, hiring a trainer for a few initial sessions can be a great benefit for learning the right way to exercise. This is especially true if you want to learn more about the muscles in your body, the exercises that target those muscles and how to do those exercises with great form. Just a few sessions can teach you a lot about your body, how it works and how to train it in the most effective way.
When you need accountability and motivation
Trainers come with built-in motivation: that their job. For your part, not only are you investing money into your exercise programme, you're investing time as well. There's nothing like a standing appointment to get your backside into gear for a workout: it the ultimate motivator. It not only that either: a trainer will provide a sense of accountability too. Even when you don't have a session, you know your trainer will be asking if you did your planned workouts. Just knowing that may make it harder to skip your workouts and follow the path of least resistance.
When you have a specific illness, injury or condition
If you have any specific issues like arthritis, heart disease or old injuries, working with an experienced trainer (who works in consultation with your doctor, of course) can help you find a programme to help heal injuries and avoid any further problems. It's also a great idea to work with a personal trainer if you're pregnant or trying to get pregnant and want a safe, effective workout to keep you healthy and fit.
When you're training for a sport or a specific event
If you're training for a marathon, a golf tournament or some other type of sport or event, an experienced personal trainer can help you figure out what you need to do to stay strong without detracting from any other training. He or she can also help to create a training programme and map out a plan for the coming event.
When you want supervision and support during workouts
Some people know how to exercise and they even know how to do the exercises correctly, but they like having a personal trainer around for support, encouragement and supervision. If you're lifting very heavy weights or need someone to help with partner-type exercises, working with a trainer might be the best choice for you. They can pot?you during workouts, and help you come up with a good training plan that will help you reach your goals.
When is personal training the right choice for you?
When You Want to Learn How to Exercise on your Own
Even if your goal is ultimately to create your own workouts and exercise by yourself, hiring a trainer for a few initial sessions can be a great benefit for learning the right way to exercise. This is especially true if you want to learn more about the muscles in your body, the exercises that target those muscles and how to do those exercises with great form. Just a few sessions can teach you a lot about your body, how it works and how to train it in the most effective way.
When you need accountability and motivation
Trainers come with built-in motivation: that their job. For your part, not only are you investing money into your exercise programme, you're investing time as well. There's nothing like a standing appointment to get your backside into gear for a workout: it the ultimate motivator. It not only that either: a trainer will provide a sense of accountability too. Even when you don't have a session, you know your trainer will be asking if you did your planned workouts. Just knowing that may make it harder to skip your workouts and follow the path of least resistance.
When you have a specific illness, injury or condition
If you have any specific issues like arthritis, heart disease or old injuries, working with an experienced trainer (who works in consultation with your doctor, of course) can help you find a programme to help heal injuries and avoid any further problems. It's also a great idea to work with a personal trainer if you're pregnant or trying to get pregnant and want a safe, effective workout to keep you healthy and fit.
When you're training for a sport or a specific event
If you're training for a marathon, a golf tournament or some other type of sport or event, an experienced personal trainer can help you figure out what you need to do to stay strong without detracting from any other training. He or she can also help to create a training programme and map out a plan for the coming event.
When you want supervision and support during workouts
Some people know how to exercise and they even know how to do the exercises correctly, but they like having a personal trainer around for support, encouragement and supervision. If you're lifting very heavy weights or need someone to help with partner-type exercises, working with a trainer might be the best choice for you. They can pot?you during workouts, and help you come up with a good training plan that will help you reach your goals.
2012年7月29日星期日
Upper Chest Workout How to Get Big Chest Muscles
Do you want to have a huge chest muscle but don't know the appropriate upper chest workout to perform? Having massive upper chest can only be achieved by carrying out the proper exercise. So keep on reading to know the different types of upper chest exercises and how to execute them properly.
Chest exercise is considered as the darling of many bodybuilders since the chest is one of the body parts that we want to develop first. The problem is that it has been improperly done as focus is always on the lower chest muscles. You need to perform the correct upper chest workout to achieve the solid, well-shaped upper body that you desire.
Here are some of the chest workouts that you can do:
1. Bench press is a chest workout being performed by many bodybuilders who are aiming for massive chest muscles. Aside from enhancing the mass of your chest muscles, it also strengthens them. One specific bench press exercise that works mainly on your upper chest is Incline Barbell/Dumbbell Bench Press. To ensure you get thick chest muscles, the best way to do this is to bring the bar/dumbbells straight down to your upper chest. Also, it is best to set the inclination of the bench from 30 to 45 degrees angle only because if you fix the bench at a higher angle, you are placing more pressure on your shoulders than your chest.
2. Incline flies is another chest exercise that works on the entire upper chest muscle group. Weight lifting bench and dumbbells are also being used here but is still being performed in a different way as compared to bench press. With this exercise, you start with your arms on your sides then slowly lift them up until the dumbbells become closer together at the maximum height. Here's a tip: for best results, tighten your upper chest muscles while the dumbbells are together then gradually release them while lowering your arms back down.
3. Cable crossover is an exercise that requires a bodybuilder to go in to a gym for the equipment that will be used. This exercise works by grasping the cables while arms are slightly bent. Once you are sure of a firm grip and enough balance, pull down the handles until they rest in front of your mid-section. The purpose of this exercise is to get a good pump going in your chest.
It takes more effort to perform an upper chest workout because the muscles involved here are hard to reach without using any gym equipment. It is then essential for you to make the most of your time once you got an access to the gym apparatus. With proper execution and focus, you will soon achieve the huge, solid and attractive chest muscles that you long for. If you want to know the exercises that target the other muscles in your chest visit my site below.
Chest exercise is considered as the darling of many bodybuilders since the chest is one of the body parts that we want to develop first. The problem is that it has been improperly done as focus is always on the lower chest muscles. You need to perform the correct upper chest workout to achieve the solid, well-shaped upper body that you desire.
Here are some of the chest workouts that you can do:
1. Bench press is a chest workout being performed by many bodybuilders who are aiming for massive chest muscles. Aside from enhancing the mass of your chest muscles, it also strengthens them. One specific bench press exercise that works mainly on your upper chest is Incline Barbell/Dumbbell Bench Press. To ensure you get thick chest muscles, the best way to do this is to bring the bar/dumbbells straight down to your upper chest. Also, it is best to set the inclination of the bench from 30 to 45 degrees angle only because if you fix the bench at a higher angle, you are placing more pressure on your shoulders than your chest.
2. Incline flies is another chest exercise that works on the entire upper chest muscle group. Weight lifting bench and dumbbells are also being used here but is still being performed in a different way as compared to bench press. With this exercise, you start with your arms on your sides then slowly lift them up until the dumbbells become closer together at the maximum height. Here's a tip: for best results, tighten your upper chest muscles while the dumbbells are together then gradually release them while lowering your arms back down.
3. Cable crossover is an exercise that requires a bodybuilder to go in to a gym for the equipment that will be used. This exercise works by grasping the cables while arms are slightly bent. Once you are sure of a firm grip and enough balance, pull down the handles until they rest in front of your mid-section. The purpose of this exercise is to get a good pump going in your chest.
It takes more effort to perform an upper chest workout because the muscles involved here are hard to reach without using any gym equipment. It is then essential for you to make the most of your time once you got an access to the gym apparatus. With proper execution and focus, you will soon achieve the huge, solid and attractive chest muscles that you long for. If you want to know the exercises that target the other muscles in your chest visit my site below.
2012年7月27日星期五
The Ultimate Bicep Workout
Everybody wants to believe that there is some form of most effective bicep workout that's guaranteed to help them build muscle mass and increase the size of their arms, the truth of the matter is that there is no such thing as the best bicep workout for everybody. Everyones body is different and because of this, muscle growth occurs for everybody by different forms of stimulation. Even though one particular bicep workout may make my arms explode with new muscle mass, that doesn't mean that it's guaranteed to help you increase the size of your arms. That said, there are a few bicep exercises that you should include in your arm routines if you really want to force your biceps to grow.
Let's face it, a pair of thick sleeve stretching biceps can be very impressive, but forcing your arms to grow can be more difficult than most people realize. While the common 5 sets of 5 reps of cable curls is fine for beginner and intermediate level trainers, you've got to learn how to take your bicep workouts up a notch if you really want to build big biceps.
Listed below are a few bicep training tips that have helped me to pack on over 4 inches to my biceps over the years. Each of these bicep workout tips is battle tested in the real world and I guarantee that they'll help you build bigger arms. Read through each of these tips and start implementing them one by one - before you know it your arm workouts will be forcing your body to build some serious muscle mass and everyone will be keeping their eyes on your arms!
1.) My first tip for making your biceps grow may seem like it's completely unrelated to the process of training your arms, but it's vital to your success. If you're serious about forcing your arms to grow, then you need to make sure that you're performing heavy dead-lifts to failure 1 time each week. I'm not completely sure why this works but, I think it has something to do with the amount of growth hormone and testosterone that are released in your body when you perform heavy squats or deadlifts to failure. But rest assured it's very effective for increasing the size of your biceps and triceps. In the past I've experienced an increase in the size of my biceps and triceps by 1.5" - 2" inches by really focusing in on my heavy deadlifting...while not even training by biceps at all!
2.) Make sure that your arm workouts are put together around the most effective growth stimulating free weights exercises. If you don't build your workouts around the right exercises, you won't be able to stimulate growth in your arms - pretty simple stuff. Stick with the biceps exercises that allow you to train "hard and heavy" through a complete range of motion.
The Best Bicep Exercises: Barbell Curl, EZ Bar Curl, Alternating Dumbbell Curl, Hammer Curl
Over 90% of my personal bicep workouts start with either alternating dumbbell curls or barbell curls. These simple bicep exercises allow me to use heavy weights to blast my arms. If you consistently pound your biceps with heavy weights, they'll have no choice but to respond by getting bigger and stronger!
3.) Perform each set of your bicep workout in the 6 - 8 repetition range. 6 -8 reps is in the accepted "muscle building" rep range, but closer to the lower side. This rep range will allow you to stimulate as much muscle growth as possible by pounding your biceps with heavy weights. Whenever I perform arm workouts in the 6 - 8 rep range, my biceps explode.
4.) Design your bicep workout so that you perform only 2 - 6 sets of 1 or 2 arm exercises max. This will allow you to keep your workout to as reasonable amount of time while ensuring that your biceps get the work they need to grow. Also make sure to rest for 1.5 - 2.5 minutes between sets so that your arms are totally recovered for the next set.
5.) Hit the gym to blast through your bicep workout only 1 time each week. If you just feel like you have to train your biceps more often than this you're going to have a really hard time gaining any muscle in your arms. While you can get away with it for awhile, but eventually you're going to hit a wall and actually start losing size and strength in your arms. Instead of taking the volume approach to your bicep workouts, focus on making each workout as intense and gut busting as possible - this is the key to forcing your muscle to grow. Get into the gym, get through your workout then get out of the gym as quickly as possible so that you can focus on feeding your body the nutrients that it needs to gain muscle mass.
Take these simple bicep workout tips and run with them...Your arms will start to grow quickly. I know that this advice seems too basic to work, but it's extremely effective for building bulging biceps quickly.
Let's face it, a pair of thick sleeve stretching biceps can be very impressive, but forcing your arms to grow can be more difficult than most people realize. While the common 5 sets of 5 reps of cable curls is fine for beginner and intermediate level trainers, you've got to learn how to take your bicep workouts up a notch if you really want to build big biceps.
Listed below are a few bicep training tips that have helped me to pack on over 4 inches to my biceps over the years. Each of these bicep workout tips is battle tested in the real world and I guarantee that they'll help you build bigger arms. Read through each of these tips and start implementing them one by one - before you know it your arm workouts will be forcing your body to build some serious muscle mass and everyone will be keeping their eyes on your arms!
1.) My first tip for making your biceps grow may seem like it's completely unrelated to the process of training your arms, but it's vital to your success. If you're serious about forcing your arms to grow, then you need to make sure that you're performing heavy dead-lifts to failure 1 time each week. I'm not completely sure why this works but, I think it has something to do with the amount of growth hormone and testosterone that are released in your body when you perform heavy squats or deadlifts to failure. But rest assured it's very effective for increasing the size of your biceps and triceps. In the past I've experienced an increase in the size of my biceps and triceps by 1.5" - 2" inches by really focusing in on my heavy deadlifting...while not even training by biceps at all!
2.) Make sure that your arm workouts are put together around the most effective growth stimulating free weights exercises. If you don't build your workouts around the right exercises, you won't be able to stimulate growth in your arms - pretty simple stuff. Stick with the biceps exercises that allow you to train "hard and heavy" through a complete range of motion.
The Best Bicep Exercises: Barbell Curl, EZ Bar Curl, Alternating Dumbbell Curl, Hammer Curl
Over 90% of my personal bicep workouts start with either alternating dumbbell curls or barbell curls. These simple bicep exercises allow me to use heavy weights to blast my arms. If you consistently pound your biceps with heavy weights, they'll have no choice but to respond by getting bigger and stronger!
3.) Perform each set of your bicep workout in the 6 - 8 repetition range. 6 -8 reps is in the accepted "muscle building" rep range, but closer to the lower side. This rep range will allow you to stimulate as much muscle growth as possible by pounding your biceps with heavy weights. Whenever I perform arm workouts in the 6 - 8 rep range, my biceps explode.
4.) Design your bicep workout so that you perform only 2 - 6 sets of 1 or 2 arm exercises max. This will allow you to keep your workout to as reasonable amount of time while ensuring that your biceps get the work they need to grow. Also make sure to rest for 1.5 - 2.5 minutes between sets so that your arms are totally recovered for the next set.
5.) Hit the gym to blast through your bicep workout only 1 time each week. If you just feel like you have to train your biceps more often than this you're going to have a really hard time gaining any muscle in your arms. While you can get away with it for awhile, but eventually you're going to hit a wall and actually start losing size and strength in your arms. Instead of taking the volume approach to your bicep workouts, focus on making each workout as intense and gut busting as possible - this is the key to forcing your muscle to grow. Get into the gym, get through your workout then get out of the gym as quickly as possible so that you can focus on feeding your body the nutrients that it needs to gain muscle mass.
Take these simple bicep workout tips and run with them...Your arms will start to grow quickly. I know that this advice seems too basic to work, but it's extremely effective for building bulging biceps quickly.
2012年7月26日星期四
The Burpee A 10 Minute Fat Burning Workout
The holidays are here. The parties are starting and all that holiday food is hitting the table. With the new year coming it's also the time for new years resolutions. what is always one of the top resolutions? Weight loss.
Before I show you how to use the Burpee and get a total body fat burning workout at home in 10 minute workouts with no equipment let me touch on a couple of points first.
The number one excuse for not starting and sticking with a fat burning workout is a lack of time. Now I think this is just a cop out myself. But having said that I also think people use this excuse for 2 reasons:
#1 Your just plain lazy
#2 Getting bad workout advice
As far as the first excuse being lazy I'm afraid there isn't much I can do to help you. It is totally up to you to find the motivation and desire to lose weight and get healthier. Now stick with me here and maybe this will help you.
Getting bad workout advice. The internet is great but it is also full of misinformation. The newstand fitness magazines are fun to look at sometimes but the muscle building and fat burning workouts in them are pretty unrealistic. Since we are looking at how to burn fat here lets look at what one of the most common reccomendations for a fat burning workout is.
Can you guess what it is? The old treadmill. Its not that I am totally against the treadmill, its the way it is used. Spending an hour 4-5-6 times a week is a waste of time and a totally inefficent way to lose fat. But you see it everywhere in local gyms line after line of treadmills and people mindlessly using them.
Now used properly the treadmill can get you a great fat burning workout. But the way most people use them is as I mentioned very inefficient. So if you insist on using it here is how you should.
Interval training style, sprint for one minute, walk or jog for two are best for burning fat. You burn 100 calories in 20 minutes of low-intensity work compared to 160 calories in 10 minutes of high intensity, and you also burn more total fat in less time during a high-intensity fat burning workout.
Okay now lets talk about The Burpee. You may know it as the squat thrust we used to do back in school.
In case you have forgotten this is how you do the Burpee for a beginner.
1.Stand erect
2.Squat down putting your hands on the floor.
3.Kick your feet back so you are in a push up position.
4.Bring your feet back in so you are in the squat position.
5.Stand up.
Sounds easy enough right. Done properly and with intensity it will kick your butt(in a good way). What you want to do is set a timer for 10 minutes. Do as many reps as you can in that 10 minutes. Your next workout try to top the amount of reps you did last time. That is how you burn fat and build lean muscle, progression.
Before I show you how to use the Burpee and get a total body fat burning workout at home in 10 minute workouts with no equipment let me touch on a couple of points first.
The number one excuse for not starting and sticking with a fat burning workout is a lack of time. Now I think this is just a cop out myself. But having said that I also think people use this excuse for 2 reasons:
#1 Your just plain lazy
#2 Getting bad workout advice
As far as the first excuse being lazy I'm afraid there isn't much I can do to help you. It is totally up to you to find the motivation and desire to lose weight and get healthier. Now stick with me here and maybe this will help you.
Getting bad workout advice. The internet is great but it is also full of misinformation. The newstand fitness magazines are fun to look at sometimes but the muscle building and fat burning workouts in them are pretty unrealistic. Since we are looking at how to burn fat here lets look at what one of the most common reccomendations for a fat burning workout is.
Can you guess what it is? The old treadmill. Its not that I am totally against the treadmill, its the way it is used. Spending an hour 4-5-6 times a week is a waste of time and a totally inefficent way to lose fat. But you see it everywhere in local gyms line after line of treadmills and people mindlessly using them.
Now used properly the treadmill can get you a great fat burning workout. But the way most people use them is as I mentioned very inefficient. So if you insist on using it here is how you should.
Interval training style, sprint for one minute, walk or jog for two are best for burning fat. You burn 100 calories in 20 minutes of low-intensity work compared to 160 calories in 10 minutes of high intensity, and you also burn more total fat in less time during a high-intensity fat burning workout.
Okay now lets talk about The Burpee. You may know it as the squat thrust we used to do back in school.
In case you have forgotten this is how you do the Burpee for a beginner.
1.Stand erect
2.Squat down putting your hands on the floor.
3.Kick your feet back so you are in a push up position.
4.Bring your feet back in so you are in the squat position.
5.Stand up.
Sounds easy enough right. Done properly and with intensity it will kick your butt(in a good way). What you want to do is set a timer for 10 minutes. Do as many reps as you can in that 10 minutes. Your next workout try to top the amount of reps you did last time. That is how you burn fat and build lean muscle, progression.
2012年7月17日星期二
Increasing the Success of a Home Workout Program by Setting the Right Goals
Everyone who starts a home workout program has the same goal of becoming trim and fit. There is one significant difference with this goal, however, that makes all the difference between reaching that goal and giving up. If you want to keep your workout videos off the shelf and reach your goal once and for all, set a series of short-term goals you will be determined to achieve.
Establish An Objective With Progress You Can Track
Sometimes, even the smaller goals can seem like a long way away. To keep up your drive and determination, make all of your goals something that you can measure and record. This way, you can delight in your achievement and visually see the benefits of using your chosen home workout program.
Set a specific weight goal and measure it by standing on a scale. You can also set a size target and use a measuring tape to track your progress. You can then keep these measurements in a notebook or in a place you see all of the time like your refrigerator for example.
Set A Series of Precise Short-Term Goals
The only way to reach a goal with a home workout program is to know exactly what that goal is and how you plan to get there. To start, make sure your overall objective has a tangible and definite end. Then, take this large goal and break it into manageable pieces by setting specific short-range goals. This allows you to realize the progress you have made and will have a specific end to look forward too. For example, set a final goal of 70 lbs lighter. Then, you can divide this into a series of seven goals of ten pounds each.
Make Realistic Targets
Setting a target that is virtually impossible to achieve is like entering a race with no finish line; if you know you will never make it to the end, there isn't much point in trying. Setting an unachievable goal when using a home workout program can also have negative effects on your health and your body. If you have a final target of 70lbs, for instance, you will need more than a month to get there.
Give Tempting Rewards
Although reaching a goal is a great reward all on its own, give yourself an extra reward that will make it extremely hard to put down the workout videos and give up on your home workout program. This could be anything from dinner in your favorite restaurant or one of your favorite activities that you do not get to enjoy often. A good reward will give you an extra boost to help keep you motivated until you reach the next milestone.
Just like many group fitness membership programs, workout videos come with a fitness coach to keep you motivated, except it is you instead of someone else. This is fantastic because it allows you to set short-term goals that suit your lifestyle and personality perfectly. By making these goals specific, and sticking to your 10 minute trainer workouts, you will greatly increase your success with a home workout program.
Establish An Objective With Progress You Can Track
Sometimes, even the smaller goals can seem like a long way away. To keep up your drive and determination, make all of your goals something that you can measure and record. This way, you can delight in your achievement and visually see the benefits of using your chosen home workout program.
Set a specific weight goal and measure it by standing on a scale. You can also set a size target and use a measuring tape to track your progress. You can then keep these measurements in a notebook or in a place you see all of the time like your refrigerator for example.
Set A Series of Precise Short-Term Goals
The only way to reach a goal with a home workout program is to know exactly what that goal is and how you plan to get there. To start, make sure your overall objective has a tangible and definite end. Then, take this large goal and break it into manageable pieces by setting specific short-range goals. This allows you to realize the progress you have made and will have a specific end to look forward too. For example, set a final goal of 70 lbs lighter. Then, you can divide this into a series of seven goals of ten pounds each.
Make Realistic Targets
Setting a target that is virtually impossible to achieve is like entering a race with no finish line; if you know you will never make it to the end, there isn't much point in trying. Setting an unachievable goal when using a home workout program can also have negative effects on your health and your body. If you have a final target of 70lbs, for instance, you will need more than a month to get there.
Give Tempting Rewards
Although reaching a goal is a great reward all on its own, give yourself an extra reward that will make it extremely hard to put down the workout videos and give up on your home workout program. This could be anything from dinner in your favorite restaurant or one of your favorite activities that you do not get to enjoy often. A good reward will give you an extra boost to help keep you motivated until you reach the next milestone.
Just like many group fitness membership programs, workout videos come with a fitness coach to keep you motivated, except it is you instead of someone else. This is fantastic because it allows you to set short-term goals that suit your lifestyle and personality perfectly. By making these goals specific, and sticking to your 10 minute trainer workouts, you will greatly increase your success with a home workout program.
2012年7月11日星期三
Fast Fat Loss Workout
Today was a crazy day.
I had non-stop appointments for 8 hours straight, including a couple deep tissue massages.
Needless to say that when I finally sat down I was spent. That's OK, because I love what I do for a living.
I get to wear comfortable clothes, I own a private personal training studio, which means nobody is around to bug me or my clients. No weirdos lurking around the gym, no inconsiderate people leaving sweat pools on benches and the music is good.
Anyway, after my day I didn't really want to workout. I could have believed the excuse I was giving myself "I worked hard all day training clients and giving a couple deep tissue massages, I don't need to workout".
It's true, I probably could've gotten by taking a day off. The only problem is that believing that excuse begins a cycle...and a bad cycle.
Where does it stop?
Pretty soon I'll be telling myself that I don't have time to workout.
That's not true. I've been telling my clients that for months, if not years. That's not a viable excuse.
If you have 10 minutes, you can fit in an effective fat loss workout and I'll prove it.
All you have to do is make sure to include exercises that work many muscles at once. Exercises like push-ups, lunges, squats, chin-ups, dips, etc. You also cannot use machines for these workouts. Only dumbbells, bodyweight or resistance tubing.
The next thing you need to make sure to do is limit the rest time. If you sit around and chat up your workout partner or watch television in between sets, you won't get anything done. It renders your workout largely useless.
So now that you know the rules, here's the workout I bucked up and did after my hectic day. You can do it too if you have the equipment in your home gym.
Warm-up 3 sets:
Wood Chops - 15 reps
Push-ups - 15 reps
I had a little over 8 minutes left in my 10 minute workout after the warm-up and did as many sets as possible of the following:
Chin-up - 10 reps
Dips - 10 reps
I only rested 15-20 seconds after the dips before returning to the chin-ups. I don't remember exactly how many sets I got in because I was breathing so hard and was in kind of a daze from all those chin-ups.
Needless to say, this fast 10 minute workout was a killer!
Before you bash the workout and say I didn't work my legs, I'd like you to give it a try and then tell me that it's not an effective workout.
I had non-stop appointments for 8 hours straight, including a couple deep tissue massages.
Needless to say that when I finally sat down I was spent. That's OK, because I love what I do for a living.
I get to wear comfortable clothes, I own a private personal training studio, which means nobody is around to bug me or my clients. No weirdos lurking around the gym, no inconsiderate people leaving sweat pools on benches and the music is good.
Anyway, after my day I didn't really want to workout. I could have believed the excuse I was giving myself "I worked hard all day training clients and giving a couple deep tissue massages, I don't need to workout".
It's true, I probably could've gotten by taking a day off. The only problem is that believing that excuse begins a cycle...and a bad cycle.
Where does it stop?
Pretty soon I'll be telling myself that I don't have time to workout.
That's not true. I've been telling my clients that for months, if not years. That's not a viable excuse.
If you have 10 minutes, you can fit in an effective fat loss workout and I'll prove it.
All you have to do is make sure to include exercises that work many muscles at once. Exercises like push-ups, lunges, squats, chin-ups, dips, etc. You also cannot use machines for these workouts. Only dumbbells, bodyweight or resistance tubing.
The next thing you need to make sure to do is limit the rest time. If you sit around and chat up your workout partner or watch television in between sets, you won't get anything done. It renders your workout largely useless.
So now that you know the rules, here's the workout I bucked up and did after my hectic day. You can do it too if you have the equipment in your home gym.
Warm-up 3 sets:
Wood Chops - 15 reps
Push-ups - 15 reps
I had a little over 8 minutes left in my 10 minute workout after the warm-up and did as many sets as possible of the following:
Chin-up - 10 reps
Dips - 10 reps
I only rested 15-20 seconds after the dips before returning to the chin-ups. I don't remember exactly how many sets I got in because I was breathing so hard and was in kind of a daze from all those chin-ups.
Needless to say, this fast 10 minute workout was a killer!
Before you bash the workout and say I didn't work my legs, I'd like you to give it a try and then tell me that it's not an effective workout.
2012年5月1日星期二
Advantages of Work Outs on an Exercise Bike
An exercise bike is nothing but a bicycle, which is used for
exercising. You can do your exercise on it at your home only and also
you do not need to go to gym for it. It is never used for transportation
but to do your work outs and to remain fit and healthy. This device is
composed of many small devices such as saddle, pedals, and few
handlebars type equipments on a bicycle. An ergo meter can also be
placed on it. This ergo meter can be used to measure how much work have
you done so far.
Uses
The bike never has the true wheels like an ordinary cycle or bike, but it has some rollers or trainers for racing cyclist. They may warm up on these before their race. This is used mainly for indoor purposes. Many people also use them to carry out their generic fitness and for their training if they want to participant in any cycle race. They can try increasing their stamina.
Advantages
This bike is in use for a quite long time and this is also suggested by doctors for the physical therapy as well. It has very low-impact and it is safe to use. It also helps in cardiovascular exercise for people. There are many other benefits. Some of these benefits are as follows:
• Small Size: An exercise bike is small in size and can be placed in you home as well. You are not required to go into gym for exercising if you have one at your home. An exercise bike takes very small space to put in your home.
• Helps in general fitness: An exercise bike is not only used for exercising but it also helps in general fitness. People do the workout for hours on these and they keep themselves fit all the time.
• Can measure the workout: Normally, an exercise bike has an ergo meter on it and one can measure his work out on the cycle. When you work on this it can be easily measured with the help of an ergo meter and you can come to know that how much work you have done so far.
• Can you have it at your home: An exercise bike can also be used at home easily if you are not willing to go to gym or if you do not exercise regularly. It is not very much expensive and you can purchase it easily from a sports store offline or order it online. You can enjoy all the benefits at your home and you are also not required to pay any gym fees at all.
It is very necessary that when you do your exercise, you not only exercise but also enjoy it personally.
Uses
The bike never has the true wheels like an ordinary cycle or bike, but it has some rollers or trainers for racing cyclist. They may warm up on these before their race. This is used mainly for indoor purposes. Many people also use them to carry out their generic fitness and for their training if they want to participant in any cycle race. They can try increasing their stamina.
Advantages
This bike is in use for a quite long time and this is also suggested by doctors for the physical therapy as well. It has very low-impact and it is safe to use. It also helps in cardiovascular exercise for people. There are many other benefits. Some of these benefits are as follows:
• Small Size: An exercise bike is small in size and can be placed in you home as well. You are not required to go into gym for exercising if you have one at your home. An exercise bike takes very small space to put in your home.
• Helps in general fitness: An exercise bike is not only used for exercising but it also helps in general fitness. People do the workout for hours on these and they keep themselves fit all the time.
• Can measure the workout: Normally, an exercise bike has an ergo meter on it and one can measure his work out on the cycle. When you work on this it can be easily measured with the help of an ergo meter and you can come to know that how much work you have done so far.
• Can you have it at your home: An exercise bike can also be used at home easily if you are not willing to go to gym or if you do not exercise regularly. It is not very much expensive and you can purchase it easily from a sports store offline or order it online. You can enjoy all the benefits at your home and you are also not required to pay any gym fees at all.
It is very necessary that when you do your exercise, you not only exercise but also enjoy it personally.
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