Are you struggling to figure out the best way to structure your weight training? Do you want to build slabs of lean muscle but do not know how to go about it? Do you simply need the right advice to go along with your hardcore work ethical and training style? If so, read on! You'll find that the best workout schedule for building muscle is not all that long, complicated, or time-consuming, but it is hard!
Strength Leads to Muscle!
If you pick up a bodybuilding magazine these days, chances are you'll read a ton of useless advice about how many sets and reps you must do to build muscle, or how much of a "pump" or "burn" you've got To feel in order to get the best results. Getting a pump is great, and it sure is important to figure out how many reps you're going to do, but these are not what really count! The only way to build thick, dense muscle is to get STRONGER! Therefore, the best workout schedule for building muscle is to focus on strength on the basic movements.
Day 1: Squat for Mass!
That's right, the squat. It really is the king of all exercises, and if you're not doing it, you're not making the most of your time in the gym. Not only will focusing on squatting give you big, thick legs, it will produce hormonal responses in your body that will make all of your muscles get bigger!
On your squat day, start out by warming up as much as you need to with light weight or even just an empty bar. Then, work your way up to one top set of 4-6 reps. Take a rest, lower the weight, and do 8-10 reps. Finally, lower the weight as much as you need to do a lighter but totally grueling set of 15-20 reps. Do not wimp out! You'll amaze yourself with how many reps you can get if you really dig deep and work through the burn. After squatting, pick 2-3 moves that build your legs and lower body. Your best bets are the leg press, weighed sit-ups, and your favorite calves exercise.
Day 2: The Big Bad Bench Press
It's true you need to focus on squatting first and foremost if you want to get big, but everyone wants a big bench! There's nothing wrong with that either, as the bench press is the best movement for building a thick sets of pecs, shoulders, and triceps. Just make sure your form is on point! Feet on the ground, upper back tight, and a strong, medium grip on the bar.
For your bench day, follow a similar protocol to squat day. Work up to a weight that challenges you for 4-6 total reps, and then keep lowering the weight and performing higher rep sets. You should do 3-4 sets total, depending on where you start. Take as much rest as you need between these sets, and always use a spotter! The bench press can be a dangerous movement if performed on your own.
Follow up your flat bench pressing with some type of incline press. You can use dumbbells, a barbell, or even a machine if you're really fatigued from the first exercise. Then, do 2-3 moves for your triceps and shoulders. Good choices for triceps are skull crushers and press-downs, and the best exercises for your shoulders are front, side, and rear dumbbell raises.
Day 3: Bring Your Physique to Life with the Deadlift!
It seems that when most people devise their workout schedule to build muscle, they completely disregard the deadlift. This is a huge mistake! After the squat, the deadlift is the best movement for overall muscle mass development. It will give you a huge, thick back from top to bottom and a massive set of hamstrings.
The best way to deadlift is HEAVY! If you really put your all into the lift, you'll amaze yourself with what you can do. Take a narrow stance and a strong, alternated grip, and rip that weight off the floor! As with the other two lifts, perform your main, heaviest set for around five reps. Then, drop the weight enough that you can get 10-12 reps. After this, it's up to you – if your lower back can take it, do another set with lower weight and even higher reps or call it a day. Honestly, those first two sets are going to put some beef on you as it is! After deadlifting, do the same exercises you would after squatting – leg presses, abs, and calves.
Day 4: Row to Grow
If there's one body part that really makes a lifter look big, strong, and powerful, it's the upper back. Having a wide set of lats and thick, dense traps makes you a seriously imposing figure, and it even helps your strength in other lifts like the bench press. Just because you can not see your back does not mean you should not train it! Make this last day of your workout schedule for building muscle count.
Start your upper back workout with the basic barbell row. Using a belt and straps if necessary, warm up and work up to 2-3 sets of 10-12 reps. It's okay to use a little bit of body English and swing in the movement as long as you feel your lats doing most of the work. This exercise is the mainstay of your back workout, so make sure you focus on getting stronger at it!
After your rows, do pull-ups, left cable rows, and pull-downs. For pull-ups, pick your favorite grip and set a goal for the total number of reps you want to achieve that day. Once you're getting 50-60 total reps within just a few sets, start adding weight. Heavy, weighed pull-ups will give you some seriously diesel strength in your back and arms!
Source by Justin Woltering
Reading helps in every sphere of our lives as it enriches our mind as well as develops our personality. In the growing world of internet, still there are vast majority of people who still consider reading books essential. My personal opinion goes on the same direction. Reading is a means of language acquisition of communication, and of sharing information and ideas. Reading to young children is a recommended way to instill language and expression, and to promote comprehension of text. It is an important skill and it is very important for us to develop this skill in children since childhood, for an excellent brain and personality development.
Books are a great source of ideas, big and small. We all read something or the other but for different purposes. It varies from person to person just as the reading choices vary from one another. Some people read to develop more knowledge, to be entertained and laugh, to engage and interact. Reading is typically an individual activity and a very personal. It helps in personal development of an individual. We read very often to escape from the tensions and stress of life, to address boredom and the inexorable progress of time. It is an excellent way to learn, know other’s opinions, to be informed, to understand others (individually and culturally), to get inspired and communicate better and to see things from a different perspective. It helps us to research and keep up-to-date with society, and even connect with like-minded people. It gives us an opportunity to travel to different landscapes and, sometimes through different periods in time. It’s an escape certainly, but more than that, it’s a voyage as seen through another’s eyes. It often help us enjoy and love the different situations, people and places and cultures. It is amazing to read books written by authors from years and years ago.
People who love reading have a fixed time for reading in their busy routine. It helps them to relax and escape from the stress of our day-to-day lives. It can transport us to another time or place and it is a great feeling of seeing or doing or experiencing something different. People have special reading corner for themselves and some people give importance to reading in silence and have separate reading room and some people love to read with light music and even some people read before sleeping. Many people love reading in bathroom because they feel it is one of the few rooms in the home where privacy is routinely respected. A child may burst into a parent’s bedroom unannounced, or a spouse may share time in a den or living room, but the bathroom is generally considered the home’s Fortress of Solitude.
Reading Books has always had advantages to other things in life whether using internet or watching television. It also is the most common interest of the people who rise in life and the most important reason of success in the life of people.
Source by Prabhjit Singh
Are you interested in learning boxing to emulate your favourite boxing hero? IF you are then you are likely to find that getting involved in this sport isn’t as easy as say getting involved in basketball or baseball. The reason for this being that this is a very extremely physical sport and if you don’t learn the art of this sport correctly there is a big risk of getting hurt when you enter the ring, even when practicing.
Certainly once you find a gym that will help you to master this particular sport it is important that you do the right sorts of workouts. These will not only help to improve the condition of your body but will prepare you better when you finally commence competing in this sport.
For those who have only just started boxing then in the beginning boxing in the ring for one round for 1 minute should be your goal. Then of course as your skills improve and your fitness levels become enhanced then you start doing more rounds and increasing from 1 to 2 then 3 minutes per round. Remember it is best not to rush your training as this could only increase the risk of you injuring yourself.
However if you are someone who has been boxing for a little while then your workouts should be made up of the following:
1 For the first three minutes you should do stretching and warming exercises such as jogging. Also during these three minutes you can if you wish do a little bit of shadow boxing.
2 After the first three minutes then for the next 12 minutes (bouts 2, 3 and 4) you should actually do some boxing. But during these 12 minutes you should spend your time focusing on improving the speed at which you travel around the ring. Plus also make sure that you have enough rest between each round. It is a good idea to rest for the same period of time you would expect to get between each round when participating in a proper match.
3. Once you have finished the above 12 minutes of work out to improve your boxing for the next 3 minutes you be looking to work on the punches that are proving to be your weakest. If you are not sure then ask someone to watch you as you train. Then after this you will spend 3 minutes working on increasing how quickly you punch. To do this you will need a light punch bag.
Source by Rick J Roberts
A down jacket is the quintessential outerwear for cold weather. If you’ve gotten sticker shock shopping for down jackets and wonder why people choose them over lower-priced synthetic jackets, here are a few reasons to become a down lover.
- Warmth: Down is nature’s way of keeping geese warm, and it has proven very effective over the millennia. By trapping body heat, down provides maximum warmth in winter weather.
- Weight: Down is very lightweight, so it won’t slow you down whether you’re hiking to a mountain peak or running to the grocery store. Down jackets are also very compressible, making them convenient for travel.
- Comfort: Down is soft, flexible, and breathable, making it a popular material for bedding as well as clothing. If you are looking for a jacket to wear on a regular basis, down can be much more comfortable than many synthetic jackets.
- Style: Down jackets can be stylish as well as functional. I use a down jacket that extends to right above my knees. This extra length makes a huge difference in keeping my whole body warm. Plus, the length and flare at the waist gives the coat a dressy appearance–even if my attire underneath is casual.
- Bulkiness: While down is very compressible, it can still be bulky to wear. Make sure that your down jacket is roomy enough to wear a thick sweater or other layers underneath as well.
- Cost: Down can be much more expensive than synthetic materials.
- Not waterproof or windproof: While down is resistant to water and wind, it will not keep you as dry and warm as a hardshell jacket. Down doesn’t dry quickly either, so if you plan to wear your down jacket in rainy conditions it is best to use an umbrella or a waterproof layer over your jacket.
Here are a few considerations if you’re shopping for a down jacket:
- Insulation: Down’s warmth is measured by fill power. Higher fill power corresponds to a higher ability to insulate. Also, down with a higher fill rating requires less down, which means less bulk and weight. Jackets with a fill rating of 700-900 provide maximum warmth with the least bulk. Jackets with lower ratings can still provide significant warmth, but might be bulkier to compensate for the lower insulating capacity. Higher fill power also means the jacket will be more resilient when compressed, and therefore last longer.
- Length: Do you want a jacket that ends at the waist, above the thighs, above the knees, or longer?
- Hood: Do you expect to be caught in the rain or cold without a hat or umbrella? If so, a hood is a must-have.
- Price: What is your budget for a jacket? Down jackets are pricey, but it’s possible to find good deals if you take the time to search, or are willing to go with a lower fill rating.
A down jacket is a great way to stay warm and stylish in cold weather. Down is not ideal for all conditions, but if you are looking for maximum warmth and comfort, a down jacket may very well become your favorite wintertime accessory.
Source by Tiffany Picard
Weight lifting (i.e. resistance training) is merely one component of the conditioning that a wrestler needs to do to prepare for competition. Nonetheless, it’s an extremely important component.
Resistance training is valuable because it can increase one’s strength, power, and endurance. Resistance training not only increases muscular strength, it also works the ligaments and tendons that are connecting bones and muscles thereby reducing the chance that they become injured when participating in wrestling. In addition, resistance training increases bone density which may keep you from developing stress fractures. The famous strength and conditioning coach Dan John writes, “I’ve come to describe building muscle as ‘armor building’ for the sport athlete.
With so many weight lifting options out there, what is a wrestler to do? Perhaps you’ve seen television infomercials for P90X and have been tempted to try it. Maybe you’ve looked at bodybuilding routines in magazines like Flex, Muscle and Fitness, and Iron Man. Maybe you’ve even looked at a copy of Powerlifting USA. Some of you may have watched Olympic Weightlifting when the Olympics are televised. Seeing a man clean and a jerk a huge amount of weight is very impressive.
But, what is best for a wrestler?
First, I would like to mention a man named Tudor Bompa. Bompa states, “Strength training programs for sports must recognize that almost each sport involves different and specific muscle groups. These muscles are called ‘prime movers’ or the muscles performing the actual technical moves. Therefore, strength training exercises have to target the prime movers.” The sport of wrestling involves a lot of pulling. You pull your opponent’s legs during a takedown. You pummel and fight for position. This is why exercises designed to strengthen the muscles that help you pull are really important. Your biceps, shoulders, and back muscles are all important for pulling strength. You also need grip strength for hand fighting and securing holds. You need hip and leg strength throughout a wrestling match. Therefore, focus on exercises that strengthen those particular muscles.
You may also want to consider whether it’s off-season or in-season training. That’s where the concept of periodization comes into play.
Well, that still leaves the question of what the best resistance training plan is for a wrestler.
Let’s explore some of the options.
High Intensity Training (HIT)
High Intensity Training (HIT) was popularized in the 1970s by Arthur Jones, the founder of Nautilus. HIT usually involves doing only one set of a particular exercise as opposed to multiple sets. This one set is done in a slow and controlled manner. One performs the set until he can’t possibly do another rep. In other words, he trains until muscular failure. This is believed to build muscular strength and size. HIT workouts are usually brief and intense and done only two to three times per week. Champion bodybuilders Dorian Yates and Mike Mentzer were HIT advocates. Other HIT advocates include Matt Brzycki, Ellington Darden, Ken Leistner, and Drew Baye.
HIT workouts are ideal if you are busy and have little time to train because they are brief (i.e. 30 minutes or less). However, some believe that always working to failure with limited sets has many drawbacks. There seems to be much debate about whether ones set or multiple sets produce greater strength gains. Studies have shown one set to be just as effective as three sets. Other studies have shown this not to be true. So, you may want to do some research before doing HIT. Some athletes have experienced great success utilizing HIT workouts so it may be worth a try.
Bill Starr 5×5 Training
Bill Starr was the strength coach to the Baltimore Colts when they won the Super Bowl in 1970. He was the strength coach at several US universities. He was also a US Olympic weightlifting champion and national record holder in powerlifting and Olympic lifting.
Starr focused on what he called The Big Three – the bench press, the squat, and the power clean. You can find different versions of his workout online.
As you can see, Starr’s program used five sets of five repetitions. The workout also involved heavy, medium, and light days. Although he may be associated with football, his training will certainly work for wrestling. Starr is a legend in the field of strength and conditioning.
Powerlifting is a strength sport that involves three lifts – the squat, bench press, and deadlift. Powerlifters usually perform multiple heavy sets of low repetitions, focusing on strength and power as opposed to size. These three lifts are all good for wrestling. But, doing only those three lifts may not meet all of your needs. And, focusing only on heavy weights and low reps may not be best if done exclusively.
This strength building routine was developed by former powerlifter Jim Wendler. The 5, 3 and 1 refer to repetitions. The 5/3/1 workout involves basic multi-joint lifts. Wendler states, “The bench press, parallel squat, deadlift, and standing press have been the staples of any strong man’s repertoire. Those who ignore these lifts are generally the people who suck at them. If you get good at those, you’ll get good at other stuff, as they have such a huge carryover.” According to the T Nation website, along with the bench press, squat, shoulder press, and deadlift, 5/3/1 includes assistance exercises to build muscle, prevent injury, and create a balanced physique. Wendler’s favorites are strength-training staples like chin-ups, dips, lunges, and back extensions.
Power to the People/Pavel Tsatsouline
Pavel Tsatsouline has written a few books one of which is entitled Power to the People: Russian Strength Training Secrets for Every American. Paevel isn’t fond of HIT or bodybuilding.
Pavel states, “if you look at the training of the strongest people in the world, be it weightlifters, powerlifters, strongmen, whatever, there’s one universal truth. They always lift heavy, in terms of percentage of one rep max, they always keep their repetitions low, and they never, ever train to failure.” His workout promises strength without bulk.
Pavel doesn’t care how much you can bench. The amount you can bench is irrelevant to your wrestling abilities. Pavel states, “Unless you are training purely for looks, you must focus on the strength needed for your sport, job, or lifestyle. When I got the contract from the state of New Mexico to develop new strength tests for their select Special Weapons And Tactics Teams, I did not contemplate the bench press or curls, but enforced ten pull-ups, ten rock bottom one-legged squats, and ten hanging leg raises.” Pavel is about functional strength. Pavel also likes to do “ladders.” For example, you do one push up, rest a second, do two push-ups, rest briefly again, do three push-ups, and so on. You work your way up the ladder until it starts getting difficult. Then you can rest and do another ladder.
You can some of his interviews, workouts, and articles online.
Density training involves doing more work in the same amount of time or the same amount of work in a shorter period of time. For example, you could rest less between sets or perform more reps in the same amount of time.
According to Tom Venuto, some benefits of density training include increased time efficiency of workout, increased intensity of workout, enhanced fat loss by burning more calories in same time period, enhancing post exercise calorie burn, and increased natural growth hormone release.
Density training is touted to improve strength, power, and overall conditioning. Density training could help you to increase your push-ups or pull-ups.
Some names associated with density training are Charles Staley, Ethan Reeve, Bryce Lane, and Matt Wiggins. You can easily find articles about density training online.
Controlled Fatigue Training
Controlled Fatigue Training was developed by Ori Hofmekler. CFT involves combining strength and speed together in one workout. For instance, a CFT drill might involve running or sprinting with your hands in front of your face or stretched overhead. This is not as easy as it may sound. CFT is touted to make your muscle fibers stronger, faster, and tougher.
Every wrestler wants muscle fibers capable of generating and sustaining strength for extended periods. A guy named Mike Westerdal wrote a report entitled The Warrior Physique: Building the Hybrid Super Muscle you may want to check out. He states, “By combining cardio and resistance activities it causes the composition of muscles to transform from predominately type II or type IIb into Type III. By doing this, we are able to push beyond our genetic limits, much like the ancient Spartans, Gladiators and Vikings did.”
You may want to research CFT and super hybrid muscle.
Circuits and Complexes
Circuits and complexes are very similar. You do a series of exercises, one after the other without resting. After you have completed a circuit or complex, you may take a short rest before you do another round. Circuits usually involve going from one exercise to the next with no rest. Complexes often involve barbells or dumbbells. The exercises in the complex are all done with the same weight and you don’t stop until you’ve completed the complex.
Some names associated with circuit training are Bob Gajda, Steve Maxwell, John McCallum, and Matt Wiggins.
You can find plenty of articles on circuit training online.
Steve Maxwell states this about circuit training, “This type of training is extremely demanding! Not only does it bring into play a fair amount of muscular strength and endurance but it creates tremendous systemic fatigue, which some people have termed metabolic conditioning or met-con, for short. “
A name associated with complexes is Istvan Javorek.
Here is an example of a barbell complex. This is Istvan Javorek’s Complex 1.
Barbell Upright Row x 6
Barbell High Pull Snatch x 6
Barbell Behind the Head Squat Push Press x 6
Barbell Behind the Head Good Morning x 6
Barbell Bent Over Row x 6
I wrote about High Intensity Interval Training (HIT) earlier. Well, HIT has its own twist on circuit training called 3×3 workouts. You do three exercises one after the other and repeat this sequence for three rounds. This is supposed to improve your metabolic conditioning.
Circuit training and complexes can be great for strength and cardiovascular conditioning. These kind of workouts can time saving as well. They may not be the best if your goal is mainly building brute strength.
Bodyweight training, of course, uses the weight of your body for resistance. You have probably performed push-ups, pull-ups, chin-ups, and dips before. But, have you ever done dive bomber push-ups, Hindu push-ups, hand stand push-ups, Hindu squats, or one-legged pistol squats before?
Some people swear by bodyweight training. Others claim that barbells and dumbbells are better. Some say that resistance is resistance and it doesn’t really matter.
Some good bodyweight training books areCombat Conditioning by Matt Furey and The Naked Warrior by Pavel Tsatsouline.
If weight training isn’t your thing but you like push-ups, pull-ups and climbing ropes then I say, “Go for it.”
Body for Life
Body for Life was a book written by a man named Bill Phillips. He founded Muscle Media, a bodybuilding magazine as well as the EAS supplement company. You may have read or heard about MRPs (meal replacement products). Well, his company produced one of the most popular.
Body for Life outlines an exercise and diet program aimed mainly at people trying to lose weight or simply get in shape.
I’ve seen the Body for Life workout referred to as a half pyramid with a drop set and a superset. It’s very easy to understand. For example, if you were going to work your chest, you would choose two exercises like the bench press and dumbbell flies. You would do five sets of bench presses. You would do one set of 12, 10, 8, 6, and 12 reps for the bench press. That final set of 12 reps on the bench is the drop set. Then, you would immediately do a set of 12 reps for dumbbell flies. That is the superset.
Pyramiding weights is nothing new. Drops sets and supersets are nothing new either. People have indeed used this workout to get stronger and more muscular.
Body for Life is more of a bodybuilding routine although it doesn’t use an excessive number of sets. You work your upper body twice and your lower body once during the first week. The second week, you work your lower body twice and your upper body once. You continue to alternate each week. This keeps you from overtraining.
This is not the perfect workout for a wrestler by any means. But, it’s better than sitting on your couch doing nothing. You can find this workout online.
Bodybuilders are primarily concerned with size, proportion, and symmetry. They care mainly about how their muscles look as opposed to whether or not they are functional for a sport like wrestling. Bodybuilders attempt to build mass (hypertrophy).
A bodybuilder may use a large number of exercises, sets, and repetitions to achieve the size and look he is seeking. A bodybuilder typically stays in the 10-12 rep range. But, does bodybuilding provide any benefits for a wrestler?
Most wrestlers aren’t trying to gain muscle mass. Wrestlers generally want to get stronger without gaining much weight. A wrestler doesn’t really care how defined his quadriceps are or how big his triceps are as long as he is strong, quick, and powerful on the mat.
If you want to gain some muscle mass, then you might consider doing some German Volume Training (10 sets of 10 reps) or some other bodybuilding program for a short time. But, don’t employ bodybuilding training all year round.
Wrestlers really needn’t bother with dumbbell flies, triceps kickbacks, concentration curls, leg extensions, or other isolation exercises.
According to Professor Yuri Verkhoshansky, “In many sports, in many countries, bodybuilding is used to develop strength. This is a big mistake!” He goes on to write, “In sports where success is decided by split seconds and where victory hinges on speed of movement, power of muscular effort, and one’s endurance for intensive work, bodybuilding is not effective.”
A wrestler needs a strong, functional body. Bodybuilding can make you bigger and stronger. However, you can get strong using better methods more suited to a wrestler. And, gaining muscular weight may be of little value to you. Therefore, bodybuilding is probably not the best choice for a wrestler.
Have you ever trained with a sledgehammer? Have you ever pulled around a weighted sled? Have you ever used a kettlebell, Indian clubs, Clubbells, or a Macebell? Well, it might be fun to try something new.
How Did I Train?
Unfortunately, I didn’t know a lot about weight training back in high school.
At our high school we had an old Universal Weight Machine. Sometimes I would do a circuit around the machine, hitting each station one after the other. I might do the circuit a couple of times. I always enjoyed doing push-ups. At home, I had a bench and some weights. One summer, I followed a course my dad had called Bob Hoffman’s Simplified System of Barbell Training. It simply involved doing ten exercises of one set each. The exercises were military presses, curls, rows, shrugs, and other multi-joint compound movements.
I wish I had known more about proper weight training. I was never really organized when it came to my weight training.
I grew up on a farm in the Midwest, so I also performed a lot of physical labor like carrying bales of hay and pails of corn and building fences.
You may want to keep periodization in mind when designing a lifting routine. You may want to lift for strength, power, and endurance at different times. Or, you may want to try to build all three of these at the same time. So, research linear periodization and concurrent or conjugate periodization.
Well, I hope I have given you some options to consider when designing your resistance training program. Resistance training is an important component in your wrestling conditioning. You can combine different options as well. You can lift weights and do bodyweight training as well. Just be sure to include some type of resistance training so you will be strong, quick, and powerful on the mat.
Source by Tharin Schwinefus
Nowadays women are trying many ways to tighten up their private parts. They are often uncomfortable and self conscious of their partners thinking that they are too loose or too big already. Whatever the case maybe, more and more women are visiting their doctors to try to figure out ways in order to tighten their female organs.
It is a well known belief that a tighter vagina will mean for sexual pleasure for both parties during coitus or sexual intercourse. And most women feel that their partners will be happier if they have tighter vagina since the friction and pressure will allow the man to obtain more pleasure.
The vagina usually loosen after child birth since the vagina is stretch out to its maximum to allow for the baby to pass through the birth canal and more often than not, this stretch does not return to normal and the vagina becomes loose. But fortunately for women there is an easy way to remedy this problem and that is through Kegel’s Exercises.
This type of exercise is a pelvic exercise that allows a woman’s vagina to tighten up once more and not worry about loose vagina anymore. This exercise is called the Kegels exercise and it can be done virtually anywhere and anytime without anybody else being the wiser. So if you wish to tighten your vagina, you should do this consistently and you’ll see results in a few short weeks.
How Is It Done?
Kegels is really a very easy exercise. All you need to do is tighten the vagina by squeezing them and holding on for a few seconds then release. This is more aptly described as trying to hold off urination. You can try doing this while urinating so that you can see how it works, once you get the hang of it, you can do it even with actually peeing.
The contraction or the squeeze part should be held for at least 10 seconds, then release and relax. Repeat the procedure for 5 minutes. Try to do at least 5 to 6 sets per day and you will see results in a few weeks. Remember if you want to achieve success, you need to be consistent about doing the exercise or else you will not see the results you want.
This is how to tighten the vagina effectively. Now you know what to do, a tighter vagina is just within your reach.
Source by Stephanie Kayle
1: Cardio respiratory endurance – the body’s ability to deliver oxygen and nutrients to tissues and organs and the ability to utilize them over sustained periods of time. This component is illustrated during long-distance running or swimming.
2: Muscular Strength – the ability of your muscles to exert force. This component is illustrated when lifting or moving heavy objects such as doing a weightlifting workout.
3: Muscular Endurance – the ability of your muscles to exert force or to perform repetitive movements over prolonged periods of time. This component can be tested by doing sit ups or push-ups
4: Flexibility – the ability to move our joints and muscles through their full range of motion. This can be seen when doing stretches or splits.
5: Body Composition – this refers to the ratio of lean muscle to fats in the body. A good fitness program should include each of these five components of health-related fitness. You should begin each workout session with 5 to 10 minutes of stretching and low intensity warm-ups. Cardio respiratory endurance can be improved by doing at least 20 minutes per session of aerobic activity. This can be in the form of jogging, bicycling, brisk walking, rowing, swimming or playing tennis or racquetball. Lifting weights whether free weights or strength machines will help you improve your muscular strength. Muscular endurance can be improved by doing push-ups sit ups or pull ups. Flexibility can be improved by doing 10 minutes of stretching exercises a couple times per week.
By including each of the first four components in your fitness program you will improve the fifth component by increasing the amount of lean muscle in your body and reducing the amount of fats.
Source by Ben Waller
We’ve found that cross trainers are the hottest, fastest growing category of fitness equipment. A cross trainer is one of the best ways to get a total body workout in 20 to 30 minutes. Walk into the cardio room in any gym or health club and you’ll notice that there are more cross trainers are in use than treadmills, stair steppers or stationary bicycles. Why? Because people who are truly committed to a serious fitness regimen know that they get a superior workout on a cross trainer. One cross trainer we really like comes from industry giant gym equipment manufacturer ProForm. Here’s our review of the popular 500 ZLE model
4.5 out of 5.0 stars
The ProForm 500 ZLE is a rear folding cross trainer that has a 3-level adjustable stride length. This allows the user to easily focus their workout on a specific muscle group, making for a versatile, effective and enjoyable exercise session. The design allows the machine to be stored in a small space, a great feature for those with little room to spare. The console has an easy to read backlit LCD display with stereo speakers. There’s also a fan to keep you cool and an integrated iFit SD reader that gives you virtually unlimited training options.
This is a quality cross trainer that has 16 pre-set programmes and a flywheel for maximum speed and smoothness. The adjustable stride length ensures you’ll get a safe and effective workout. If you’re interested in reaching your fitness goals in the shortest possible time, this machine is worth a serious look.
Assembled size: 164 cm high x 64 cm wide x 195 cm long
Folded size: 164 cm high x 64 cm wide x 125 cm long
Weight: 80 kg
User weight limit: 130 kg
Flywheel weight: 6 kg
Number of pre-programmed workouts: 16 (8 based on calorie goals and 8 based on weight loss goals)
Type of resistance: QuietTech® digital silent magnetic resistance
Stride adjustment: 13″, 15″ or 18″ user selectable
The backlit blue LCD console display shows resistance level, speed, time, distance, pulse rate and calories burned. Heart rate is measured by way of an EKG grip pulse and heart rate monitor. A belt for the popular Polar® heart rate monitor is optional, but highly recommended. There’s an iPod compatible port as well as capability for an interactive workout using an iFit SD card. iFit technology allows customised workouts to be uploaded directly to the cross trainer, so you can have a virtual workout in a variety of locales. iFit controls the speed and resistance to simulate the terrain of your chosen locale. The 500 ZLE also has ergonomically designed hand levers to tone the upper body and improve coordination.
We like the ProForm 500 ZLE’s compact size that doesn’t compromise performance. It has all the features you’d expect from a mid-to-low priced cross trainer from a well-respected manufacturer of gym equipment.
Source by Jeffrey Kelly Atlas
Dwight Howard is 6″11 and weighs 265 pounds, but he wasn’t always this powerful. Since he came into the NBA he has hit the weights hard and gotten much stronger. In fact, since his rookie year he has increased his bench press from 185 to 360. That is almost double!! So what is Dwight Howard’s workout routine? Let’s find out…
Dwight Howard has to give a lot of credit to his personal trainer, Joe Rogowski. Joe has given Dwight a workout routine that has helped him gain muscles mass and explosive power. Joe Rogowski does an excellent job at mixing up Dwight’s workout routine. One day he will lift very heavy weight to gain strength and power, the next he focuses on plyometrics routines for speed and agility. Below are a few of the key exercises that Joe has Dwight Howard perform…
Bench Press – Dwight mixes this up using the straight bar and dumbbells. Rogowski likes to have Dwight perform the pyramid routine. The pyramid he uses is 10-8-6-4-2.
Leg Press – Joe prefers to have Dwight use the leg press machine over free weight squats. Dwight has back hyperextension and Joe doesn’t want to put Dwight’s back at risk. The leg press machine is a safe exercise and it allows Dwight to go with very heavy weight.
The Perfect Push Up – One of Dwight’s favorite exercises is the push up. He performs many of his push up routines at his home. In fact, he integrates his push ups into video game sessions. For example, when he’s playing a boxing game (his favorite), Dwight does a set every time he knocks someone out. Role-playing game? Every time he dies, he pumps out as many push-ups as possible.
Dwight Howard has an impressive 39″ vertical leap. Joe Rogowski incorporates plyometric exercises and speed drills into Dwight’s workout routine as well. This keeps him flying above the rim so he can continue to throw down those impressive SUPERMAN DUNKS! A few of his favorite exercises to increase his vertical leap include box jumps, sprints and the jump rope.
If you would like more information about Dwight Howard and his vertical leap check out the links I have below:
Source by Brayden Fisher
The aim of trigger finger exercises is fourfold:
* to counteract the constant flexing of the joint
* to strengthen muscles
* to maintain the full range of movements in the affected digit
* to restore the tendon’s gliding movement.
Soaking your hand in warm water and massaging it before commencing exercises will warm it up and loosen the muscles and tendons.
These exercises help maintain the range of movement of the finger. Passive exercise means that the affected finger itself does not do the moving. Movements should never be forced. You use the other hand to bend, rotate and straighten the affected finger through its widest possible range of movements without causing pain. Repeat the movements10 to 15 times three times a day or more often.
When you stretch your finger, the movement is the exact opposite of the trigger position. This counteracts the persistent movements that were the possible cause of the trigger finger. Stretching the finger will keep it as flexible as possible. You can do the exercise both actively (the finger moving itself) and passively. For the passive stretching exercises, use your other hand and pull the affected finger backwards beyond extension until you experience the stretch in the palm of your hand at the base of the finger. Hold the position for about 10 seconds and repeat a sequence of 5. Repeat the exercise frequently.
Exercises to Strengthen Muscles:
Each muscle in our body is paired with another muscle that performs the exact opposite movement. Trigger finger is caused by overuse of flexor muscles. The opposite, extensor muscles, will probably be weak due to lack of use. Strengthening the extensor muscles often helps trigger finger.
1.You will need a fairly strong rubber band for a simple exercise to strengthen the extensor muscles in your hand. Wrap the rubber band round the tips of your fingers and thumb on the affected hand. Working against the resistance of the rubber band, open your fingers and thumb as far away from each other as possible. Hold the position for a few seconds then allow them to slowly relax back together. Repeat 15 times 2 or 3 times daily.
2. Finger abduction exercise. Straighten the affected finger and the finger next to it. Hold the two fingers fairly firmly together with the thumb and forefinger of your other hand. Try moving the two fingers apart against the resistance. Hold the position for a few seconds, then relax.
3. Opposite abduction exercise. Hold your affected finger and the one next to it apart in a “V”. Push the two fingers together with the thumb and forefinger of the other hand while trying to resist the movement with your affected fingers.
4. Finger-thumb touches: touch the pad of your thumb with each fingertip
Tendon Gliding Trigger Finger Exercises:
Close your hand into a fist keeping your wrist straight, hold the position for a few seconds then fully extend the fingers. Repeat a few times.
Repeat the sequence with the hand in the “hooked” position 90 degrees to your arm.
These exercises will encourage the tendons to glide freely.
Trigger finger exercises will improve trigger finger problems and might cure the condition completely. They will also maintain finger movement and flexibility.
Source by Ken MacKenzie
A pioneering achievement in fitness equipment, the Fuel Fitness El335 Elliptical Trainer is a heavy duty cross trainer especially designed to withstand the abuse from the home or the commercial gym environment. This high-tech creation has coordinated superior quality equipment with state-of-the-art technology thus effecting a fantastic option in elliptical trainers. This is an excellent elliptical machine and should be given the utmost care from the finest fitness equipment repair services. Below are some of the advantage points of the highly advanced EL335.
Description of the El335 Elliptical
This powerful elliptical trainer is built with an outsized 18″ stride which has an outsized 25lb balanced flywheel. Though this feature is typically found on higher end units, the manufacturers have designed articulating footpads that will proceed to rotate to some extent during the elliptical movement: this will ensure that your knees, ankles, and feet remain in the correct alignment. This aspect will ascertain that the pressure is minimal to your joints while you exercise. The machine has 15 motivational courses integrated into its fashionable two-coloured LCD monitor. These programs include 12 preset, 1 Heart Rate Controlled, 1 Manual, and also 1 user configured, each able to function on 16 different resistance levels. For heart rate screening, the machine is equipped with handgrip pulse sensors.
Some Additional Features of the El335 Elliptical Trainer
There are a number of other beneficial qualities featured on the El335 also. Listed here are some of these features:
Feedback: Time, Speed, Distance, Resistance, Calories, Program, Pulse, Indoor Temperature
Resistance System: 1-16 levels
Power: Plug-in (includes adapter)
Max User Weight: 125kg (18st/275lbs)
Size L/W/H (in use): 166 x 56 x 163cm
Home Usage Warranty: Parts 5 years, labour 2 years, lifetime frame/brake
The El335 Elliptical Trainer is excellent for both entry level and experienced users. It is generally less expensive than the higher end models but it rivals these other models as it has all the power and outstanding features to make your workout both a productive and exhilarating one.
Maintaining Your Elliptical Trainer
If you want to get the most from your elliptical trainer, you should recognize that there are particular steps that need to be followed. Regular cleaning of the tracks and wheels will keep dirt and soil from clinging to your machine and can cause less frequent breakdown of the components of the trainer. Whenever a dirt build up is present the motion, of the components can become jerky and rough. Rear drive elliptical trainers have no tracks and wheels to keep clean. Also, you need to check before using your elliptical trainer for loose bolts or screws especially if you should notice any unusual, disturbing or loud noises. Furthermore the components of your machine require regular lubrication in order for it to run smoothly.
As with any piece of gym equipment, this exercise machine requires proper maintenance from a respectable fitness equipment repair provider. Taking proper care of your El335 Elliptical will ensure that it is well worth the investment.
Source by Robert Mc Kay
So you’ve made the decision to embark on a fitness programme. While this is commendable, it’s very important to consider the type and amount of exercise you want to perform. Your fitness regimen should include workouts to tone and strengthen your muscles. Also essential is exercise that benefits your heart. Although you always should check with a physician to determine whether you’re healthy enough for a fitness routine, it’s equally important to choose the right equipment. Here’s some information about a great piece of home gym equipment from Bremshey, the Orbit Ambition front cross trainer.
4.5 out of 5.0 stars
The Bremshey Orbit Ambition cross trainer, also called an elliptical trainer, is a great way to simulate walking or running with much less stress on your muscles and joints. The resistance of the trainer is adjustable, so both beginners and expert users can expect a challenging workout. We especially liked the Bremshey Sport battery-operated display that’s super-easy to use, has a functional design and provides key information about your workout. The ergonomics of the machine include a fine-turned stride length of no less than 19 inches (50 cm). Another important feature of a quality cross trainer is the resistance system. On this model, the resistance is magnetic and manually operated. An optional, but essential accessory is a chest belt for monitoring your heart rate during a workout. Important because exercising at the correct heart rate helps to maximise the benefits of your workout.
The Bremshey Orbit Ambition cross trainer is a compact piece of fitness equipment you can use anywhere. Because the display is battery and not mains powered, it gives you the freedom to exercise outdoors. Like all cross trainers, the Orbit Ambition provides a highly concentrated total body workout in the least possible time.
Console display: Date, time, room temperature, pulse rate, time, speed, distance, calories burned.
Pulse measurement method: Via hand grips or with optional chest belt
Number of resistance levels: 16
Stationary handlebars as well as arm levers.
Fitness test: Yes
Heart rate recovery: Yes
Training modes: Quick start, manual, heart rate maximum limit
Flywheel weight: 40 lbs (18 kg)
Adjustable pedals: Yes
Maximum user weight: 135 kg (300 lbs)
Dimensions: L128 x W57 x H168 (50″ x 22″)
Weight 65 kg (143 lbs)
Warranty: 2 years parts and labour
This is a great piece of home gym equipment that will continue to challenge you as your fitness and endurance increase. The Bremshey Orbit Ambition Front elliptical cross trainer packs plenty of premium features into a mid- to low-priced machine. It’s also quite good-looking with an elegant silver and grey finish. Some experts believe that the dual action exercise you get on an elliptical is more efficient at burning calories than other types of machines like treadmills or rowers. This is because you’re using more muscle groups, and this translates into a more intense workout. We heartily concur!
Source by Jeffrey Kelly Atlas
Skipping sounds as an inexpensive and simple exercise that can be performed anywhere, either be at your home or a nearby park, you might even observe children skipping ropes on sidewalks. One you develop coordination between skipping and rope movement, you can skip for longer time without any miss.
1.Skipping rope can be beneficial in your exercise to lose weight. It is so effective in burning calories that an hour of skipping rope will make you burn up to 1000 calories.
2.The exercise is easy to learn, doesn’t need you to look for a guide or coach. The best thing about this activity is that once you start skipping, you learn very quickly and in no time you start skipping like a kid.
3.It’s inexpensive as you only need a rope.
4.It turns out to be fun when you start doing it with a friend or a group of friends.
5.It enhances your coordination and rhythm between hands and feet movements.
6.Strengthens your bones and increases your stamina and endurance.
7.When you practice it with your friends, it develops a sense of teamwork and social skills in you.
8.It makes you more vigilant and alert. It increases your attention skills.
9.It can be a healthy sport and competitions can be held for it all year round.
10.It can be exercised by people from any age groups and both genders.
11.Skipping enhances flexibility and athletic abilities. It improves your reflexes, balance and posture.
12.It tones your muscles in arms, legs and abs.
13.Without running it speeds your heart rate like that of a runner and so requires a lot of energy to maintain a good fitness point.
14.But skipping rope can be frustrating or boring as after missing a few jumps. Even if you have a good stamina and maintain a good coordination, you fail to skip for more than 2 minutes. This is because your calves and Achilles tendons are stressed when you keep skipping in the same pattern and when they sting you start missing.
So to skip without missing you have to keep changing from a single bounce to a double bounce or to a skip or a jog or a knee up. You should keep changing the skipping style after every 30 seconds to avoid fatigue. To avoid a miss you can even do side skipping or rotating rope without jumping. This can be to warm you up in the start or to avoid any halt during the sets.
Source by Jesse Miller
Aerobic exercises are also known for their increase in endurance, and work to increase the functioning of the cardiovascular system to pump oxygen throughout the body efficiently. Regular aerobics increases the amount of oxygen that the cells in the body receive, strengthens the heart to improve its ability to pump blood efficiently, creating muscle tone, increasing red blood cells, and improving mental health concerns related to stress and depression. Some additional benefits are lowering cholesterol, lowering blood pressure, and weight loss. Chronic diseases such as heart failure and diabetes are improved with regular exercise, under the watchful eye of your physician.
If you’re new to exercise or you are starting aerobic activities when you’re older in age, walking is a great way to burn calories and begin the process to condition your heart to pump better.
Indoors or outdoors, jogging is an excellent exercise that provides individuals with a higher impact workout to burn more calories and make a difference in weight.
Compared to running and jogging, jumping rope actually provides a better exercise because impact is absorbed in both feet at the same time and 10 minutes of jumping rope is the equivalent of a one mile run.
Swimming is an exercise that individuals of all ages can take part in. If you are overweight, the water provides buoyancy to cushion your joints from impact, while helping you to increase your heart rate, burn calories and lose fat.
Outdoor/ Stationary Cycling
Burning fat and reducing the risk of heart disease, as well as lowering blood pressure are some wonderful benefits to cycling. Many people watch television or listen to music while cycling and find it quite relaxing.
Treadmill/ Elliptical Machines
This method of aerobic exercise combines jogging and walking while allowing you to lower or increase your resistance. These can be high intensity or low intensity to aid weight loss.
By incorporating dance steps and arm movements in your routine, with or without weights, step aerobics can be the workout you’ve been looking for. It’s fun, helps you burn calories and is a great way to stay fit.
High Weight Reps
If you’re interested in weight training, you will probably be surprised to know that you can actually increase the aerobic impact by using low weights and increasing your reps to get your heart pumping and calories burning.
Cardio Kickboxing is an excellent high impact work out designed to help you lose weight, burn calories and learn and introduce you to a type of martial arts.
Source by Uma A Ilango
This ‘5 Components Of Physical Fitness’ is really good stuff to know.
- Cardiorespiratory endurance…is the efficiency with which your body delivers the oxygen and nutrients you need for muscular activity and transporting waste products from the cells. Actions like walking, running, swimming, cycling will help with your cardiorespiratory health.
- Muscular strength…is the greatest amount of force a muscle or muscle group can exert in a single effort. Any weight-bearing exercise you do certainly helps with your muscle strength. Try stair climbing! It gives great results. You’re the weight you’re bearing in this exercise!
- Muscular endurance…is the ability of your muscle or muscle groups to perform repeated movements with a sub-maximal force for extended periods of times. To achieve the goal most suitable for you, work slowly in small increments and progress at a pace that is doable for you. Why not try walking or dancing? That can improve your endurance too.
- Flexibility…is the ability to move your joints or any group of joints through an entire, normal range of motion. Yoga, warm-up and stretching exercises before your walk, will help keep you limber and reduce the chance of you being injured.
- Body composition…is how much of your body is muscle and how much is fat. One simple way of expressing this degree of fatness or thinness is with the Body Mass Index (BMI) measurement tool. You can control and maintain your body composition with a good daily exercise and diet program. Keep active, eat well, drink 8 glasses of water a day. Pay attention to getting a good night’s sleep!
When you improve your first three components of physical fitness, you improve your body composition and you lose fat.
Principles of Exercise
What happens when you follow an exercise program that follows some good basic principles? Whether you walk 10 miles a day or can just barely make it around the block, good things happen! You will be amazed at how effective it is no matter what your fitness level is now!
The basic principles of exercise are:
- Regularity. Exercise on a regular basis is the key to all these principles. Regularity leads to good habits. You look forward to your walk. You’re motivated to continue. Do your walking program at least three times a week. Regularity is also important in daily resting, sleeping and following a sensible diet.
Progression. Regular progress in your program is really important. You know where you want to be ‘tomorrow’ with your program. You need to focus on where you are ‘today’ to make sure you get there.
Do your program today. Do a little bit more tomorrow. Make ‘little chunks’ of progress and improve each time. Progress at a rate that’s comfortable for you. You’ll feel great when you can walk that extra block or that extra five minutes as your fitness improves.
Balance. Your exercise program needs to address all 5 components of physical fitness in a balanced manner. Walking is great for your cardiorespiratory endurance. Remember to include exercises for the other components-muscle strength, endurance and flexibility.
The key is to balance the attention you give to all 5 components of physical fitness. Overemphasize any one of them and you may hurt the others. Sorry. No short cuts!
- Variety. Work some variety into your program now and then. Try a nice backcountry hike, a different route, some easy cross country skiing, another activity you’re passionate about. A little change is good. Make sure your alternate choices give you the same exercise benefits.
- Specificity. Your exercise program needs to be geared to your specific activity goal. For example, although swimming is great exercise it doesn’t improve your ability to walk two miles as much as a walking exercise program will.
Recovery. After you’ve had a hard day of training that focused on one fitness component you should follow it with an easier day. You may even consider a rest day for that component. You want to allow your body time to recover.
You can also achieve recovery by alternating the muscle groups you exercise each day, especially when you are exercising for muscle strength and endurance.
Source by Yoko Nishi
Airsoft is a fun hobby, but there are dangers that need to be considered. For instance, the pellets can cause serious injury when they are fired at fairly close ranges, and there are some areas that are more susceptible to injury than others. The head and the eyes should be protected with the proper equipment before going out into the field to play no matter what age the players are.
Why an Airsoft Helmet Is Most Important for a Child
Children are more susceptible to injuries involving their face and head. Their heads and necks are not developed enough to protect them from major injuries from sports and other activities. A helmet can protect them while they are playing. Children are less likely to pay attention to their surroundings and will also forget some of the rules while they are playing. There are more chances that they will trip over obstacles or bump into a tree while they are playing. All of these things can lead to serious problems and injuries.
But, don’t get the idea that a helmet is only important for children. Even older teens and adults should protect their head and face while playing Airsoft games, especially in a field that they are unsure of.
Fitting the Helmet Correctly
The first and most important step to finding a helmet is to find the right size. It should fit tightly enough to stay in place but be comfortable at the same time. In addition, the helmet should come down over at least part of the back of the neck. There are different styles that allow you to choose full face or open face designs, depending on your tastes and needs. If you do choose an open face helmet, you will need to add eye protection such as goggles or safety glasses as well. A full face helmet eliminates the second piece of gear and can just look that much cooler. Make sure that breathing is not restricted at all with a full face helmet.
It is also important to choose how the helmet fastens once it is on. Some have a strap that snaps under the chin, while others just fit on the head without a strap at all.
Colors and Designs: Because Safety Has to Be Cool, Too
It does not matter how safe a helmet is the intended wearer will not wear it at all. To make sure that the helmet is worn during the Airsoft games, it has to have a cool design or a great color. Airsoft helmets are often found in basic black or drab green, but can be quickly and easily updated with a few adhesive decals, stickers or stencils. They can also be painted with paint appropriate to the material without affecting the safety rating as well. By allowing the air soft player the ability to modify the helmet, you ensure that it will be worn during every game.
Source by Craig Thornburrow
Have you exhausted yourself doing the same old routine week after week? Are you looking for something new to mix up your workouts? It’s time to answer the question “what is AMRAP!” Whether you’re a beginner and just starting to workout or at a more advanced level, you’re likely heard this acronym thrown around by many trainers.
So what is AMRAP? It’s a term and style of workout that become popular by crossfit enthusiasts. It stands for As Many Rounds (or sometimes Reps) As Possible. Workouts are structured where you have a set amount of time to do as many exercises as you can. Most AMRAP routines are around twenty minutes long, but you will come across some set at 10, 15, 30 minutes or other variations of length for the workout. Most trainers feel that AMRAP workouts are the best fat burning workouts you can do!
A good example of a beginners AMRAP circuit workout would be a 6-minute time frame. Perform 5 deadlifts, 10 pull-ups, and 20 double unders (double unders mean swinging the rope up a bit higher than usual while swinging the rope twice under your feet). Perform as many rounds of this routine as you can in a 6-minute time frame. AMARAP workouts can vary greatly. It’s really not about the individual exercises as much as it is about the sequence, duration, and combination of all the exercises in the routine. As you get better, you can even begin to customize your own AMRAP workouts. Incorporate all muscle groups for an intense workout that will leave you feeling exhausted by the time you finish!
Incorporating AMRAP workouts or HIIT workouts into your routine is a great way to mix it up and challenge your muscles to grow in a new way! Don’t think you can just turn your current workout into a fat burning AMRAP routine just like that. You most likely will need to lower the amount of weights you’d use normally. Remember the goal is the high intensity, low rest period concept rather than focusing the amount of weight you’re moving. Take a standard bicep curl for example. You may be able to lift a 20 pound dumbbell, however if you’re doing a bicep exercises in an AMRAP workout, you’d want to lower that weight significantly so you can perform a higher quantity until failure.
AMRAP style workouts are one of the best you’ll find to burn fat and tone muscle! You’re journey to a healthier and sexier you starts today!
Source by Zuzka Light