Friday 20 May 2016
Tire Flips- Squat down with a straight back and grab underneath the tire. Next, deadlift the tire up, keeping the back straight. Step in as you push the tire forward flipping it on its other side. Repeat for a set of 15 repetitions.
Tire Pushups- Place hands shoulder width apart on a tire laying on its side. Lower the body like a regular pushup by bending at the elbows while keeping the rest of the body straight and push until the elbows are straight again. Repeat for a set of 15 repetitions.
Tire Planks- Place forearms on the side of the tire while keeping the body perfectly straight using the core muscles. Hold this position for 15 seconds.
Tire Mountain Climbers- Start by placing the hands on a tire in a pushup position. Pull one knee in close to the chest while keeping the opposite leg straight, and alternate legs repetitively for 15 repetitions on each.
Tire Dips- Begin by sitting on the tire facing away from it. Place hands on the edge of the tire next to your hips. Straighten your legs and push up by straightening the elbows. Bend the elbows keeping the legs straight using the arms to move the body up and down. Repeat for a set of 15 repetitions.
Tire Box Jumps- Stand in front of the tire and bend the knees slightly as you jump onto and off of the edge of the tire. Repeat for a set of 15 repetitions.
Tire Step Lunges- Face the tire at a leg’s length away. Lunge forward and step onto the edge of the tire while bending the front and back knees both at 90 degrees. Alternate legs and repeat for a set of 15 repetitions on each leg.
Tire Sledge Hits- Face the tire holding a sledgehammer at the bottom and top of the handle with each hand. Press (don’t swing!) the hammer up over the head and come down slamming the hammer into the tire. Slide the hand closest to the head of the hammer down the handle as you slam it down. Alternate hands for equal muscle exertion on both the left and right arms. Repeat for 15 repetitions on each side.
Tire In N’ Out Jumps- Face the tire similar to the box jump-starting position. Leap high into the air over the edge of the tire and into the empty space of the hole. Quickly jump out of the tire leaping over the opposite side. Repeat for a set of 15 repetitions.
But what if you don’t like to run? How can you get the great fat-burning results from running and still remain interested in it and invigorated by it every single workout? The answer: think outside the box.
Fitness is always a part of your life that you can customize to your likes and dislikes so that it works for you. Although principles and techniques may be set in stone, the type of exercise and the way that you do it is totally up to you.
If you like continuous challenges then try a new approach to running. Make it a competitive battle against yourself. By incorporating sprints into your running workout you will be recruiting more muscle fibers than regular jogging. This will get you better results at a much faster rate.
Here are three great programs for increasing the effectiveness of your running program so that you will be ready for those springtime races that have started.
Start with a basic High Intensity Interval run. This method works great for when you are running for distance. It will not only help speed up your time, but also make the run much more fun and challenging.
Jog for sixty seconds, and then kick it into high gear for thirty seconds with a sprint. Take it back down to a jog for sixty seconds, then blast into another sprint for thirty seconds. This is a basic interval that will not only add a great dynamic to your run but also supercharge the metabolism. Keep up the basic slow/fast interval for the entire distance you are running or for a designated amount of time you aim to run. Before you know it the workout will be almost done!
Designate lines or cracks on a track, football field, basketball court, a parking lot, etc. for three rounds of sprints. Begin by sprinting to the first line and quickly bending down to touch the line. Sprint back to the starting line again, then proceed to sprint again to the second line.
Return with a sprint back to the starting line. Immediately blast off with a sprint to the third line. Quickly touch it like the first two lines, and then return with a sprint back to the starting line. Repeat the sprints to the second line and the first line. Continue the routine until you reach your goal for the workout.
Jog in a large open circle or square area for one to two minutes, making a full lap then sprint up the middle line that cuts across the area every time you reach the mid-point. For an extra intense workout sprint both ways each time doubling the distance. This is another form of interval training that will boost the metabolism much more so than conventional jogging.
Sammy Cusimano is the founder of Genesys Training based out of New Orleans, LA and has been a professional trainer since 2001. His experience with training clients ranges from competitive athletes to senior citizens. Cusimano’s goal as a trainer is to help clients safely reach their fitness potential and become the best version of themselves for overall health and wellness.
Also, suspension exercises require more core strength so the abdominal and lower back areas are toned more effectively than stable exercises performed on benches, machines, etc.
The most popular and well-known brand of Suspension Training is called “TRX” which stands for “Total Resistance eXercise”. It was popularized in 2005 when a former Navy SEAL developed and marketed a high quality suspension training strap that can be adjusted easily.
The military uses Suspension Training in much of its fitness training programs because of the overall effectiveness of the workouts along with the added convenience of being able to pack up and carry the strap in a small bag so easily.
Anyone involved in fitness can benefit from Suspension Training. Senior citizens can gently perform exercises at their own pace while competitive athletes can push their limits in all kinds of creative ways with the same suspension equipment.
One aspect of Suspension Training that makes it so universally appealing is that in order to adjust the resistance during an exercise all you have to do is move your body forward or backward by taking small steps.
This also makes the training more open and convenient for advanced techniques such as dropsets. You can perform a set of pushups standing at a high resistance, then as the muscles fatigue step forward to decrease the difficulty while continuing to stay in motion.
There are also numerous abdominal exercises that can be performed on Suspension Training straps which cannot be performed on other more common types of equipment.
Suspended Mountain Climbers are a good example of this. Placing the instep of each foot in the stirrups of the straps while maintaining a pushup position, you must move the knees in and out towards the chest in an alternating motion.
Suspension Training is a great method of fitness for anyone going through the process of rebuilding strength and mobility in their body following a surgery after an injury.
There is no risk of lifting too much weight. It is so much easier to regulate the resistance during the exercise because all that is needed is a slight change in body position.
Lifestyle factors play a major role in the consistency of workouts. One of the biggest reasons people always give as to why they have not been active with fitness is because of time.
With Suspension Training you can set it up in your office, at home, or even on the road while out of town. You can take it with you anytime you are travelling so it is much easier to stay on track with your workouts.
Not only is Suspension Training another option in the world of fitness equipment and formats, it is in many cases the better option.
Leg curls performed lying down with the ankles pulling the straps into the body while the core is elevated is one of the most effective and safest ways to work out the hamstrings.
If you want a new challenge to accelerate muscle growth and toning, then incorporate Suspension Training into your workouts.
Saturday 14 May 2016
Static stretching is the most common type. Holding a toe touch is an example of a static stretch. The purpose of a static stretch is to elongate a muscle in a lengthened position for a period of time.
For muscles that have been repeatedly contracted during an intense weights workout, static stretching helps to pull the muscles into a lengthened position to avoid injury and overall discomfort.
Static stretches can also be performed in between sets of exercise to keep the muscles loose. When a muscle is flexible it can move more freely which leads to better performance during a workout.
Both dynamic and static stretches are extremely important in every workout routine. Stretching is what keeps the body in balance.
Yoga has been beneficial in helping fitness-minded individuals understand the importance of flexibility and breathing as a huge part of fitness and health.
Breathing during any stretch is what will help to relieve tension. By nature stretching is a rhythm of tension and rest. During any tension a solid rhythm of inhaling and exhaling will keep the body in the proper balance.
Do NOT hold your breath during a stretch. Your body needs oxygen so be sure to stay focused on your breathing.
By warming up with an energetic dynamic stretching routine and cooling down with a relaxing static stretching routine, you will get the most out of your workouts, stay injury-free, and enjoy your time exercising more than ever.
Don’t forget to start and end every workout with stretching!
1. Rollouts- Start by kneeling behind the ball placing your fists on top of it. Smoothly roll forward letting your elbows eventually be the last part of your arm touching the ball as it rolls towards your body. Perform three sets of 10-12 repetitions.
2. Planks- Begin by kneeling behind the ball with your forearms resting on top. Straighten the entire body maintaining a firm posture on the stability ball. Hold this position for three sets of twenty seconds each.
3. Knee Tucks- Kneel in front of the ball and place one leg at a time up on it until you are in a pushup position with your shins resting on the ball. Pull the knees into the tucked position as the ball rolls with the motion of the legs. Perform for three sets of ten repetitions.
4. Pikes- Start in the same position as knee tucks. Keep the legs perfectly straight and raise the tailbone up towards the ceiling making an upside down “V” with the body as the ball rolls with the motion of the legs. This is one of the all-time most effective abdominal exercises. It engages not only the upper abs, but also the lower abs as well while maintaining balance using the obliques and lower back muscles simultaneously.
5. Crunches- Begin by sitting on the ball as if it is a chair. Take one step out with each leg as the ball rolls backwards. Next, find a stable spot on your lower back where the shoulder blades still hang off of the ball during the exercise to get a full range of motion. Raise the upper body up in a crunching motion and then return to the starting position. Repeat three sets of ten repetitions.
Friday 13 May 2016
Breakfast is the most important meal of the day not only because your body needs a balanced meal for energy and mental sharpness, but also because it strengthens the metabolism. Make sure to include at least one serving of protein (ex: egg whites), one serving of a complex carbohydrate (ex: oatmeal), and one serving of fruit (ex: apple).
Change up your exercise routine regularly
Your body is built to adapt after a while to your exercise routine. To avoid getting stuck at a plateau, change the exercises and workout program that you do on a regular basis to keep the body challenged and continuously developing.
Get more sleep
In today’s fast-paced world, sleep can be the first casualty of a hectic daily schedule. It is important to find a way to get enough sleep though because it is during a good night’s rest that the human body recovers and resets itself from the demands of a busy and challenging day. Try to take a short “power nap” for 15-20 minutes if you did not get a full 7-8 hours of sleep the night before.
Make fitness fun
You will be much more likely to stick with working out each day if you incorporate a lot of fun activities into your routine. Try cycling, boxing, yoga or any other physical activities that interest you to create variety and freshness to your routine. Step out of your comfort zone and take a new class, like TRX suspension training. It will keep you invigorated as you pursue your fitness goals.
There is strength in numbers. Find a friend or two and start a workout routine together for the New Year. Camaraderie is very powerful. Having positive, supportive people alongside you as you venture into a new fitness routine will help keep you accountable for doing your part to stay disciplined and motivated. When that early 6:00 a.m. alarm goes off in the morning, you won’t want to let your workout partner down by not showing up at the gym. You will get that extra push that you need to get out of bed and seize the day.
Try new training techniques
Instead of the traditional rest sets (ex: perform one set of 10 repetitions then rest for 60 seconds), use faster paced techniques such as supersets (alternating between two exercises continuously with no rest), drop sets (lowering the weight immediately after a set of an exercise and continuously doing one set after another), and circuit training (performing one set of 3 or more exercises consecutively in a rotation which is repeated after all exercises are completed).
Set short-term and long-term goals
Mental organization is so important on the road to results in fitness. You need to have a clear map of where you are going and how you are going to get there. Write down your short-term goals and long-term goals. Post them in a place where you will see them easily every day. This will help you stay focused and not be diverted from your routine.
For many people, the hardest part of getting healthy and in shape is knowing where to start. Follow these tips to begin a new active lifestyle that your future self will thank you for in days to come.
The new and improved version of yourself is waiting for you in 2016!