A Fantastic Video shared from the team at Search4Hurt
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Tuesday 30 December 2014
Beginner Body Weight Workout
So you want to get in shape, but you have no gym membership.
That’s fine, screw gyms!
Luckily, you can burn fat, build muscle, and get a great workout using just your body weight. Learn why cardio
is one of the least efficient methods of burning calories, and how you
can get a lot done in a little bit of time. By doing body weight
circuits, where you complete one exercise right after the other without
stopping, you’re both building muscle and getting a cardiovascular
workout.
Why Body Weight Circuits Kick Ass
What makes body weight circuits work so well? Every exercise involved utilizes multiple muscle groups, gets your heart rate pumping, and burns tons of calories.
Essentially, circuit weight
training burns more calories than interval training, which burns WAY
more calories than steady cardio. Essentially, if you’re trying to lose
weight, spending hours doing cardio on a treadmill is a really crappy
use of your time.
I’m going to take you through a basic workout today that can be
completed in your house, apartment, out at a park, in your parents’
basement, wherever. As always, make sure you are cleared by your
personal physician for physical activity before attempting these
exercises. Proceed at your own risk!
Beginner Body Weight Workout
This is a basic body weight circuit. In a circuit
routine, you’ll do each exercise in succession without a break in
between (if you’re able). Once you’ve finished all exercises in the
circuit, you do it again. If you’re still able after the 2nd run
through, go for a third. Because all of these exercises come one after
another, you’re bound to get tired. It’s better to stop and take a
break than to do an exercise incorrectly. If you can’t do all three
circuits without stopping, that gives you something to build towards.
Before you start, WARM UP - Never ever ever ever
forget to warm up. Make sure to get your heart rate pumping and get
your muscles warm or you’re just asking for injury. If you’re strapped
for time, cut short your workout, not your warm up. You can run in
place, jump rope, do a few push ups, pedal on a stationary bike, jog up
and down your stairs, etc. Don’t wear yourself out completely, but get
your heart rate elevated and little bit of sweat never hurt anybody. After the warm up, here is exactly what you need to do:
And so you can write it down, here is the write up for the exercise routine.
- 20 body weight squats
- 10 push ups
- 20 walking lunges
- 10 dumbbell rows (using a gallon milk jug)
- 15 second plank
- 30 Jumping Jacks
After you’ve completed your workout, make sure you stretch. All of your muscles have been contracted from lifting and need to be stretched back out and rebuilt.
For either the body weight squats or lunges, if you can’t do them properly yet, it’s okay to put your hand on a support to keep your balance.
For the body weight squats, think of it like sitting back into a chair. If you can sit down onto a chair, and then stand immediately right back up without having to lean forward, you are in balance.
For the lunges, keep your eyes ahead and your upper body completely vertical. I had a slight bend at times in the video due to trying to exercise and explain at the same time.
I used a milk jug for my dumbbell, but you can use whatever is heavy enough for you. Find something that is challenging to lift 10 times in a row.
Do this routine 2-3 times a week, but never on consecutive days.
You don’t build muscle when you’re exercising, you build muscle when
you’re resting. Generally I follow a pattern of strength training on
one day, then 20 minutes of interval training
on the next, then strength training, then interval training, and so
on. You never want to do a strength routine two days straight (of the
same muscle groups), as your muscles haven’t had time to recover.
Along with this routine, you need to make sure you’re eating properly!
A good workout and crappy diet will not get you anywhere. Lots of real
foods (fruits, vegetables, lean meat, nuts, etc.). Eat natural, whole
foods whenever possible, and leave the soda, candy, and junk food out of
your system. Your diet is at least 80% of your success or failure.
Source : nerdfitness./blog/2009/12/09/beginner-body-weight-workout
Monday 29 December 2014
The Basics of Detoxification
Whether out for a run, grilling your favorite meats on a hot summer
day, or spring cleaning the house, our bodies are exposed to millions of
chemicals considered “toxins”. These toxins in our environment
(exotoxins) and that our bodies produce (endotoxins) have the ability to
disrupt the essential biological structures needed for the body to
function such as DNA, cellular membranes, and protein.
Repeated exposure to various toxins can contribute to adverse health effects in the short-term such as headaches, nausea, and fatigue; and in the long-term can contribute to weight gain and chronic health outcomes.
Detoxification is essential for ridding the body of toxins and preventing their “health robbing” effects. Although all cells have the ability to detoxify toxins, the most important organ for detoxification is the liver–known as the body’s filter and purification system.
Fat Cells House Toxins
Toxins enter the liver as either water- or fat-soluble molecules. Water-soluble toxins are rather easily metabolized and excreted into the urine. In contrast, fat-soluble toxins can be stored in fat cells where they are protected from the body’s detoxification systems.
Excess fat stores, especially organ-bathing visceral fat, are linked to several diseases such as diabetes, cardiovascular disease, and metabolic dysfunction. The addition of toxin exposure to an overweight or obese individual may only serve to increase these risks (1).
Three Phases of Detoxification
There are three phases of detoxification (2). In the first step, the toxin is metabolized by phase I detoxifying enzymes resulting in an intermediary metabolite. Although there are several phase I enzymes, the most abundant and important are the cytochrome P-450s (P-450s).
During detoxification, P-450s perform two functions: 1) they make toxins more water-soluble, and 2) they convert the toxin into a molecule usually less toxic and, therefore, less reactive towards our DNA, proteins, etc. (Interestingly, sometimes this reaction converts a less toxic molecule into a more toxic molecule, which is where phase II detoxification steps in.) The result is a more water-soluble, less toxic molecule easily transported into the blood, through our kidneys, and out into the urine for elimination.
After undergoing phase I detoxification many toxins are then subject to phase II detoxification. At its most basic level, phase II enzymes place a water-soluble small molecule onto the toxin.
One of the most important phase II detoxifying enzymes is known as glutathione (GSH) transferase. As the name implies, the GSH transferases transfer a GSH molecule onto the toxin. Like phase I detoxification, this step also serves to make the toxin water-soluble and less toxic to the body.
Besides GSH, the body uses several other molecules to bind to the toxin and increase its solubility including sulfates, amino acids, and glucuronic acid.
The use of these water-soluble small molecules makes sense considering that our cells have a surplus of these molecules inside or outside the cell. However, if we’re exposed to excessive amounts of toxins they could rapidly deplete our GSH levels resulting in too little GSH to do what it does best, which is to protect against free radicals and detoxify toxins.
Finally, phase III of detoxification involves the elimination of toxins from cells. In this step, the products of phase I and II reactions are transported out of cells and into the bloodstream for elimination.
Proper Nutrition Essential for Detoxification
To ensure optimal functioning of our detoxification systems it is essential to have an adequate dietary intake of vitamins (B vitamins, vitamins C, and E), minerals (selenium, zinc, copper), and other bioactive nutrients such as coenzyme Q10 and polyphenols.
These nutrients bolster our detoxification defenses either through their roles in phases I, II or III of detoxification or by providing antioxidant support (3). Nutritional support is essential in the detoxification process because some toxins are produced as the result of free radicals.
Additionally, nutritional support is needed to counteract the oxidative damage caused by toxins.
Plant botanicals including ashwagandha, aloe vera, and turmeric (Cleanse for Life), milk thistle (Product B), resveratrol, and other antioxidant vitamins and botanicals (Ageless Essential Daily Pak) have all been shown to improve detoxification.
Beyond these micronutrients, the detoxification system also needs an adequate source of the amino acid cysteine, the sulfur-containing amino acid essential for GSH production. Luckily, cysteine is abundant in whey protein found in IsaLean Shakes,Bars, and Soups.
Calorie Restriction and Intermittent Fasting Stimulate Detoxification
Although not yet extensively examined in humans, subjecting animals to calorie restriction (CR) or intermittent fasting (IF) has also been shown to increase efficiency of detoxification pathways. The precise mechanisms responsible for the benefits of CR or IF on detoxification are unclear, but it’s thought that these two cleansing protocols “turn on” genes that increase synthesis of our detoxification enzymes within the phase I, II or III pathways.
Additionally, the reduction of fat mass—the primary target for toxin storage—stimulates the release of toxins into the circulation. Once in the bloodstream toxins are more easily metabolized and excreted from the body. When the body has the additional nutritional support of amino acids, vitamins, polyphenols, and other bioactive ingredients, the detoxification enzymes can perform at peak function.
The Isagenix system ingeniously incorporates both intermittent fasting on Cleanse Days and calorie restriction on Shake Days to help you burn fat and stimulate the release of fat-stored toxins. The polyphenol-rich nutrients and plant extracts found in Cleanse For Life provide plant-based antioxidants (4-7) that support the detoxification enzymes responsible for toxin elimination. Also, the whey protein in IsaLean Shake supplies essential amino acids such as cysteine that can boost GSH production (8,9) and facilitate toxin removal.
References:
1. Holtcamp W. Obesogens: an environmental link to obesity. Environ Health Perspect 2012;120:a62-a68.
2. Liska DJ. The detoxification enzyme systems. Altern Med Rev 1998;3:187-98.
3. Yang YM, Noh K, Han CY, Kim SG. Transactivation of genes encoding for phase II enzymes and phase III transporters by phytochemical antioxidants. Molecules 2010;15:6332-48.
4. Vinson JA, Al KH, Andreoli L. Effect of Aloe vera preparations on the human bioavailability of vitamins C and E. Phytomedicine 2005;12:760-5.
5. Kim BH, Hong SS, Kwon SW et al. Diarctigenin, a lignan constituent from Arctium lappa, down-regulated zymosan-induced transcription of inflammatory genes through suppression of DNA binding ability of nuclear factor-kappaB in macrophages. J Pharmacol Exp Ther 2008;327:393-401.
6. Ahmad MK, Mahdi AA, Shukla KK et al. Withania somnifera improves semen quality by regulating reproductive hormone levels and oxidative stress in seminal plasma of infertile males. Fertil Steril 2010;94:989-96.
7. Krikorian R, Shidler MD, Nash TA et al. Blueberry supplementation improves memory in older adults. J Agric Food Chem 2010;58:3996-4000.
8. Bounous G, Gold P. The biological activity of undenatured dietary whey proteins: role of glutathione. Clin Invest Med 1991;14:296-309.
9. Sekhar RV, Patel SG, Guthikonda AP et al. Deficient synthesis of glutathione underlies oxidative stress in aging and can be corrected by dietary cysteine and glycine supplementation. Am J Clin Nutr 2011;94:847-53.
Repeated exposure to various toxins can contribute to adverse health effects in the short-term such as headaches, nausea, and fatigue; and in the long-term can contribute to weight gain and chronic health outcomes.
Detoxification is essential for ridding the body of toxins and preventing their “health robbing” effects. Although all cells have the ability to detoxify toxins, the most important organ for detoxification is the liver–known as the body’s filter and purification system.
Fat Cells House Toxins
Toxins enter the liver as either water- or fat-soluble molecules. Water-soluble toxins are rather easily metabolized and excreted into the urine. In contrast, fat-soluble toxins can be stored in fat cells where they are protected from the body’s detoxification systems.
Excess fat stores, especially organ-bathing visceral fat, are linked to several diseases such as diabetes, cardiovascular disease, and metabolic dysfunction. The addition of toxin exposure to an overweight or obese individual may only serve to increase these risks (1).
Three Phases of Detoxification
There are three phases of detoxification (2). In the first step, the toxin is metabolized by phase I detoxifying enzymes resulting in an intermediary metabolite. Although there are several phase I enzymes, the most abundant and important are the cytochrome P-450s (P-450s).
During detoxification, P-450s perform two functions: 1) they make toxins more water-soluble, and 2) they convert the toxin into a molecule usually less toxic and, therefore, less reactive towards our DNA, proteins, etc. (Interestingly, sometimes this reaction converts a less toxic molecule into a more toxic molecule, which is where phase II detoxification steps in.) The result is a more water-soluble, less toxic molecule easily transported into the blood, through our kidneys, and out into the urine for elimination.
After undergoing phase I detoxification many toxins are then subject to phase II detoxification. At its most basic level, phase II enzymes place a water-soluble small molecule onto the toxin.
One of the most important phase II detoxifying enzymes is known as glutathione (GSH) transferase. As the name implies, the GSH transferases transfer a GSH molecule onto the toxin. Like phase I detoxification, this step also serves to make the toxin water-soluble and less toxic to the body.
Besides GSH, the body uses several other molecules to bind to the toxin and increase its solubility including sulfates, amino acids, and glucuronic acid.
The use of these water-soluble small molecules makes sense considering that our cells have a surplus of these molecules inside or outside the cell. However, if we’re exposed to excessive amounts of toxins they could rapidly deplete our GSH levels resulting in too little GSH to do what it does best, which is to protect against free radicals and detoxify toxins.
Finally, phase III of detoxification involves the elimination of toxins from cells. In this step, the products of phase I and II reactions are transported out of cells and into the bloodstream for elimination.
Proper Nutrition Essential for Detoxification
To ensure optimal functioning of our detoxification systems it is essential to have an adequate dietary intake of vitamins (B vitamins, vitamins C, and E), minerals (selenium, zinc, copper), and other bioactive nutrients such as coenzyme Q10 and polyphenols.
These nutrients bolster our detoxification defenses either through their roles in phases I, II or III of detoxification or by providing antioxidant support (3). Nutritional support is essential in the detoxification process because some toxins are produced as the result of free radicals.
Additionally, nutritional support is needed to counteract the oxidative damage caused by toxins.
Plant botanicals including ashwagandha, aloe vera, and turmeric (Cleanse for Life), milk thistle (Product B), resveratrol, and other antioxidant vitamins and botanicals (Ageless Essential Daily Pak) have all been shown to improve detoxification.
Beyond these micronutrients, the detoxification system also needs an adequate source of the amino acid cysteine, the sulfur-containing amino acid essential for GSH production. Luckily, cysteine is abundant in whey protein found in IsaLean Shakes,Bars, and Soups.
Calorie Restriction and Intermittent Fasting Stimulate Detoxification
Although not yet extensively examined in humans, subjecting animals to calorie restriction (CR) or intermittent fasting (IF) has also been shown to increase efficiency of detoxification pathways. The precise mechanisms responsible for the benefits of CR or IF on detoxification are unclear, but it’s thought that these two cleansing protocols “turn on” genes that increase synthesis of our detoxification enzymes within the phase I, II or III pathways.
Additionally, the reduction of fat mass—the primary target for toxin storage—stimulates the release of toxins into the circulation. Once in the bloodstream toxins are more easily metabolized and excreted from the body. When the body has the additional nutritional support of amino acids, vitamins, polyphenols, and other bioactive ingredients, the detoxification enzymes can perform at peak function.
The Isagenix system ingeniously incorporates both intermittent fasting on Cleanse Days and calorie restriction on Shake Days to help you burn fat and stimulate the release of fat-stored toxins. The polyphenol-rich nutrients and plant extracts found in Cleanse For Life provide plant-based antioxidants (4-7) that support the detoxification enzymes responsible for toxin elimination. Also, the whey protein in IsaLean Shake supplies essential amino acids such as cysteine that can boost GSH production (8,9) and facilitate toxin removal.
References:
1. Holtcamp W. Obesogens: an environmental link to obesity. Environ Health Perspect 2012;120:a62-a68.
2. Liska DJ. The detoxification enzyme systems. Altern Med Rev 1998;3:187-98.
3. Yang YM, Noh K, Han CY, Kim SG. Transactivation of genes encoding for phase II enzymes and phase III transporters by phytochemical antioxidants. Molecules 2010;15:6332-48.
4. Vinson JA, Al KH, Andreoli L. Effect of Aloe vera preparations on the human bioavailability of vitamins C and E. Phytomedicine 2005;12:760-5.
5. Kim BH, Hong SS, Kwon SW et al. Diarctigenin, a lignan constituent from Arctium lappa, down-regulated zymosan-induced transcription of inflammatory genes through suppression of DNA binding ability of nuclear factor-kappaB in macrophages. J Pharmacol Exp Ther 2008;327:393-401.
6. Ahmad MK, Mahdi AA, Shukla KK et al. Withania somnifera improves semen quality by regulating reproductive hormone levels and oxidative stress in seminal plasma of infertile males. Fertil Steril 2010;94:989-96.
7. Krikorian R, Shidler MD, Nash TA et al. Blueberry supplementation improves memory in older adults. J Agric Food Chem 2010;58:3996-4000.
8. Bounous G, Gold P. The biological activity of undenatured dietary whey proteins: role of glutathione. Clin Invest Med 1991;14:296-309.
9. Sekhar RV, Patel SG, Guthikonda AP et al. Deficient synthesis of glutathione underlies oxidative stress in aging and can be corrected by dietary cysteine and glycine supplementation. Am J Clin Nutr 2011;94:847-53.
TomTom Cardio Multisport watch
TomTom's added an inbuilt heart rate monitor to its multisport watches - no need for a chest strap.
There was a lot of hype around Apple unveiling its new watch
last month. One feature it promised was a heart rate monitor built into
the watch - with no need for an old-fashioned chest strap.
Well
there's no need to wait till Apple in 2015 for it - TomTom's Cardio
Multisport watch has it already - I've been trying it out for a couple
of months and it's an intriguing step up for running watches.
The heart rate info is measured through a sensor in the watch that
monitors changes in the blood flowing through the wrist. It does this by
shining a light through the skin and detecting how much the light
reflection changes.
You do have to wear it tightly on the wrist to get the
best measurements, but it gives a good guide to how hard you're pushing
it - whether on the bike, running or doing a gym class. (One area the
heart rate monitor doesn't work is swimming - the sensor won't work in
the water.)
There's five intensity zones offered under the heart
rate option - Sprint, Speed, Endure, Fat burn and Easy. Selecting one of
these zones while you're exercising allows you to know whether it's
time to speed up or slow down.
The practice of using heart rate monitors for
training is controversial - cyclists are largely discarding it in favour
of power meters, which are coming down in price.
It's thought that the variation between individuals people is just too great to apply blanket zones to the population.
So
I was wary about how genuinely useful I'd find it. But now I've got the
bike on a stationary trainer in the garage I'm looking for a more
objective way to ensure I don't waste precious training time.
And
while it's no great hassle to put on a chest strap, the simple act of
attaching another gadget - after the iPhone for Strava tracking and the
watch for GPS device all became a bit too much.
That's why putting cardiac monitoring on the watch is perfect - unobtrusive, but available to use easily when you need it.
The
swim function is still one of the more impressive features on these
watches, allowing me to be the go-to man for distance queries in my
slowpoke lane at the Roskill Masters Swimming club.
Being
able to see the heart rate info has been useful - the TomTom website
that displays all the data has improved greatly. There have also been
some good updates of the watch itself sent out online over the past few
months, ironing out some of the options available on the watch (ie: it
used to ask for left or right arm to be selected while picking swimming
options, but no longer needs the info now)
It's a pretty simple
watch to use - and is especially good for triathlon training, since it
can map and display swim, bike and run info all in one place. The
addition of heart rate takes it up a notch when it comes to more
technical training methods but it's easy enough to take the step - and
ditch that sweaty, smelly chest strap for good.
Weight and Dimensions
Battery lifetime:
Up to 8 hours (GPS+HR), up to 10 hours (GPS)
Display size 22x25mm / Display resolution 144x168
Thickness 13.8 mm / Weight 63 grams / Strap length 233 mm
Location: Location GPS + GLONASS /Location boost QuickGPSFix
Sensors:
Sensors (internal)
Motion sensor, compass, optical heart rate monitor / Sensors (wireless)
Bluetooth® Smart
Alerts: Beep & Vibrate
Water Resistance: Waterproofing 50m / 165 feet (5 ATM)
Measurements:Pace/Speed Yes
Distance/Calories
Yes
Heart Rate
Yes (Built-in Heart Rate Monitor)
Cadence
Yes (Cadence sensor - optional accessory)
Activities
Indoor Running
Yes
Outdoor Running
Yes
Cycling
Yes
Dedicated Bike mount
Yes
Swimming
Yes
Training
Race
Past activities + favourites
Goals
Time, distance or calories
Zone
Pace or Heart Rate
Laps
Time, distance or manual
Intervals
Yes
Battery lifetime:
Up to 8 hours (GPS+HR), up to 10 hours (GPS)
Display size 22x25mm / Display resolution 144x168
Thickness 13.8 mm / Weight 63 grams / Strap length 233 mm
Location: Location GPS + GLONASS /Location boost QuickGPSFix
Sensors:
Sensors (internal)
Motion sensor, compass, optical heart rate monitor / Sensors (wireless)
Bluetooth® Smart
Alerts: Beep & Vibrate
Water Resistance: Waterproofing 50m / 165 feet (5 ATM)
Measurements:Pace/Speed Yes
Distance/Calories
Yes
Heart Rate
Yes (Built-in Heart Rate Monitor)
Cadence
Yes (Cadence sensor - optional accessory)
Activities
Indoor Running
Yes
Outdoor Running
Yes
Cycling
Yes
Dedicated Bike mount
Yes
Swimming
Yes
Training
Race
Past activities + favourites
Goals
Time, distance or calories
Zone
Pace or Heart Rate
Laps
Time, distance or manual
Intervals
Yes
Source : DC Rainmaker/ RunnerWorld/ Telegraph.co.uk
Sunday 28 December 2014
Is Suspension Training Effective?
What is suspension training?
If you’re tired of the same old machines, barbells and dumbbells, there are different ways to challenge your body to burn fat and build muscle.
Remember, the best kind of exercise and diet program is the one that you are most likely to stick to. Sustainability is key to long-term lifestyle changes. You don’t want to get ripped for the summer and then go back to having a one-pack in the winter, do you?
Why not stay shredded all year round if you can? Or even if your goal isn’t to get lean, who doesn’t want to be healthy and live longer?
For some, lifting weights is the only way to go and that’s fine because in some ways, lifting weights is superior for muscle building. However, that’s not the only way to build muscle. In fact, there are other approaches that could be used as an all-around fat-burning and muscle-building protocol. This is where suspension training comes in.
Suspension training takes body weight exercises to a whole new level and shows that more equipment isn’t necessarily better. Originally developed by a former Navy SEAL, suspension training is a form of resistance exercise that purports to develop strength, balance, flexibility, and joint stability simultaneously. How do they get so much workout for so little equipment?
Suspension training does this by using a variety of multi-planar, compound movements, while having you “suspended” by a band that hangs from above. Instead of needing an entire gym, the suspension training bands are small and mobile.
Need to workout on a vacation? You can just pop the bands into your suitcase and go. The low technology, high intensity nature of suspension training makes it a favorite of some fitness enthusiasts.
Right now, suspension training is gaining in popularity. With fitness fanatics getting bored with the same old strength training and stability ball exercises, suspension training offers a workout that is both new and invigorating. Suspension training workout groups are popping up all over the country, and are quickly growing in size. Chances are, if you walk into any gym in America, you’ll see a pair of yellow colored bands hanging down from above.
The term suspension training refers to a different approach to strength training that makes use of a system of bands or ropes and webbing called a suspension trainer. This allows the user to work with his/her own body weight.
Functional Training
Suspension Training is also a form of functional training, which is a classification of training that involves performing activities similar to those performed in daily life. By practicing these activities, we can better perform our daily activities more easily and without injuries. With suspension training, you utilize your body weight for resistance. This makes it convenient for those who travel often and want to keep fit on the go, as well as those who have limited space in their homes. If you cannot devote a large space to your gym equipment, Suspension Training requires little to no setup and can be dismantled before and after use with ease.
As briefly mentioned above, suspension training is efficient because it engages several muscle groups at the same time. Think whole body movements for maximum calorie burn. Whole body movements are guaranteed to get your heart rate going, which will help with fat-burning and cardiovascular health. It may be difficult for some people to attain the same heart rate when doing a split-type workout routine because when you are only working one muscle group, your body isn’t working as intensely. So while that may be conducive to your muscle-building goals, it may not be as good for your fat-burning goals, unlike with Suspension Training.
Is Suspension Training Effective – Suspension Training Exercises
The exercises for suspension training are not necessarily all that new, it’s just the way you do them. For instance, check out the following exercises. The lunge and press are both staples of the modern gym, but with suspension training, you are adding another level of difficulty.
Lower Body Suspension Training Exercise
Let’s say you want to work out your lower body. Suspension training offers a lot of options, but let’s stick with a reverse single-leg lunge. While holding onto the bands at a 45-degree angle, keep your right foot solidly on the ground as you extend your left leg back, bending your right thigh parallel to the ground. Keep your left foot from touching the ground if you want to increase the difficulty. This lunge will work out your hamstrings, quads and supporting muscles in your legs. It will also work out your core, as you are required to use your core muscles to maintain stability.
Upper-Body Suspension Training Exercise
How about the upper-body? Try the suspended chest press. Place your hands in the straps and lower your body to a 45-degree angle. Then, just like you’re doing a pushup lower your body down and then back up. In this exercise, you will work out your chest, and once again, your core will be worked out. You can also lower the straps down enough, stick your feet in them and do elevated push-ups. The amount of core strength and stability to execute this exercise will make you think regular push-ups are for wimps.
Single Leg Squat
The Single Leg Squat is a great way to add resistance to your legs without increasing the overall load with weights. Those who have difficulty performing back squats because of a weak back would benefit from this exercises. The front squat, which also works out the legs, activates more core muscles and upper back muscles, but many find that they have to increase the weight in order for it to be more effective. This is troublesome for those with pre-existing disabilities or previous injuries, especially back injuries because you have to support the bar on your back during a squat. With a Single Leg Squat, you have the benefits for muscle-building in the legs without the heavy weights and barbells, and it becomes a great full body workout.
Place your elbows parallel to your shoulders, and with tension on the bands, center your right leg on the anchor point. Mark this spot on the floor as a guide if you have trouble sticking to the same spot. Place the opposite heel on the ground to assist your right leg which is the working leg. Lower your hips down and backwards, allowing the knee of your left leg, which is the assisting leg, to bend. The majority of the weight should be in your working leg, but still some weight to transfer to the assisting leg for balance, or as needed. Drive through your heels and stand tall. Repeat the movement with your left leg.
Common errors include: a rounded back, over arched back, knees going past the toes, knees buckling inward/outward and not pushing with the heels.
Bulgarian Split Squats
Bulgarian Split Squats are very similar to lunges, except your back foot is elevated. This helps with overall symmetry, and helps make sure that you are working both sides independently and equally. Sometimes bodybuilders work hard only to find that once they are shredded and have peeled all the body fat off, that they have several muscle imbalances that impact their physiques.
Bulgarian Split Squats are like lunges, except the back leg is elevated and placed inside the handle of the training band, while the front leg is in a forward lunge position. Have a wide enough stride that will allow you to go reasonably low, but not too wide that your hip flexors start to hurt. Experiment with different stances because everybody is different, and you want to figure out which is best for you and your body type. Those with longer legs can afford a wider stride, while those with shorter legs may not have to go as low to feel the burn and the stretch in the legs.
This is arguably one of the most popular core exercises in Suspension Training because it works out the whole core, including the lower back, among other muscle groups. This movement is almost impossible to mess up, so long as you don’t over arch your back and you keep a tight core throughout the movement for better muscle engagement.
Start by assuming plank position. Place your feet in the handles or the foot cradles with your knees on the floor and your hands outstretched in front of your shoulders. From plank position, hinge at the hips and drive your butt up while keeping the torso straight.
TRX straps at Mid Length
Start in plank position—place your feet in the foot cradles, your knees on floor, and your hands under your shoulders. Lower your chest to just above the ground. Keeping your ears, shoulders, hips, knees, ankles in alignment, push back up to plank position then immediately hinge at hips. Drive your butt up while keeping your torso straight. Keep your body tight and engaged and lower back down to a plank position. Try to keep your legs straight and hinge at the hips, not at the back.
Equipment
Rings
Rings are rather challenging and may require some time to learn, especially if you are a formerly sedentary individual with little to no strength. Training with rings requires a strong upper body especially, not to mention a firm grip as well. Rings are better suited for upper body exercises, though you can place your feet in the rings if you wished. However, there are other equipment that could make lower body suspension training easier.
One of the pitfalls of using rings is the lack of versatility. Like I mentioned earlier, it’s more for upper body because lower body movements are rather limited.
Suspension Trainers
Suspension Trainers are like resistance bands. They are composed of handles, a stretchable band, door anchors and ankle straps if needed. TRX bands are almost synonymous with Suspension Training, but keep it mind that you are also paying for the name and the branding.
TRX
TRX bands are incredibly versatile and are built well.
The signature black and yellow color are trademarks of the brand, so be
mindful of those things when considering which brand to purchase. It’s a
little pricier than the alternatives, but owners of the TRX bands have
also mentioned that it’s a little overpriced given when you get, but
that the quality more than makes up for it.
Currently, the TRX home set is priced at around $200.00.
- Jungle Gym Suspension Training
Jungle Gym
The
Jungle Gym suspension training set is also similar to TRX bands, but
they retail for a fraction of the cost. Also, instead of the black and
yellow trademark, the Jungle Gym brand is decked out in black and red.
The package includes: one 16 feet of high-density suspension straps with
patented two-way steel buckles.
Currently, the Jungle Gym suspension training set is priced at around $40.00.
Is Suspension Training for Beginners
This
rigorous exercise system might not be for beginners, however. Some
sports scientists have pointed out that people without strong core
stability or with weak joint integrity might be prone to injury from
suspension training. This can be especially true if there is a history
of joint or back injuries. The constant demands that make suspension
training effective can be the limiting factor for people starting the
exercise.
However, that doesn’t mean that beginners can’t start
building up to suspension training. Start by doing regular strength
training with an eye towards suspension training. Need to gain strength
in the core? Try some plank positions to begin developing those muscles.
When you think you are ready to take on the straps, start by keeping
your body at a shallower angle. This will allow you to build up the
steeper angles that will put more pressure on your joints. And of
course, when starting any exercise program, make sure you check with
your doctor.
Benefits of Suspension Training
- Increases your core strength
When
you say “core”, you are referring to the four muscle groups surrounding
the organs of our lower torso. The ab muscles strengthen out lower
back. Improving core strength will also have a direct impact on your
posture.
- Improves your balance and coordination
Because
you are literally suspended, you make use of more stabilizer muscles,
and more muscles recruited translates to great gains in balance and
coordination. Whenever we perform intense workout routines, we gain
mass, strength, endurance, stability and eventually, enviable abs.
- Back to basics with bodyweight exercises
Bodyweight
exercise routines are efficient and easy to do. They are perfect for
travelling without any equipment at all. Body weight exercises are
adapted to our own bodies, so it can be safer, more portable and less
expensive to keep up.
Suspension Training Program / Course
If
you’ve already got a set of suspension training straps in the post or
you’re looking to buy some, you’ll probably need some guidance on the
best way to burn fat. Suspension Revolution 2.0 by Dan Long might be
able to help you. Suspension Revolution 2.0 is a workout program
designed to help you burn fat.
Is Suspension Training Effective?
Advocates
of suspension training point out that during any suspension training
exercise, you can’t help but to engage your core to steady yourself.
They compare suspension training to doing “yoga on ropes.” This makes
the trainee use every muscle in their body, maximizing the time spent
exercising. When you try it for the first time, you’ll know exactly what
they mean. A simple 10 minutes of suspension training can leave one
sore the next day. This also means that instead of using isolated
muscles, suspension training uses a variety of muscles together,
creating effective movement patterns.
Rigorous research into the effectiveness of suspension training has
yet to be conducted. But if testimonials count for anything, suspension
training is very effective.
Any exercise that can simultaneously exercise the core along with the direct muscle being worked has to be worth its weight.
There
are still some concerns about whether or not suspension exercises are
functionally effective, i.e. whether it helps you out in everyday life.
But this is can be a complaint of many exercises. For example, when do
you have to run for two miles in everyday life? Unless you live in
Africa, never. And regardless, if an exercise is fun and gets you
excited about going to the gym, then we should consider it effective.
Source FatLossClassroom.com / TRX.com
Saturday 27 December 2014
Symptoms To Expect When You Improve Your Diet
Excerpted From An Article By Dr. Stanley S. Bass, ND, D.C., PhD
Perhaps the greatest misunderstanding in the field of nutrition is the failure to understand and interpret the symptoms and changes which follow the beginning of a better nutritional program. A remarkable thing happens when a person improves the quality of the food he consumes. When the food you ingest is of a higher quality than the tissues from which the body is made, the body discards the lower quality tissues, to make room for the higher quality materials to make healthier tissue.
During this process of regeneration, lasting about 10 days to several weeks, the emphasis is on breaking down and eliminating lower quality tissue. The vibrant energy often found in the external parts of the body, the muscles and skin, moves to vital internal organs and starts reconstruction. This movement of energy produces a feeling of less energy in the muscles, which the mind interprets as weakness. At this time, more rest and sleep is often needed, and it's imperative to avoid stimulants of any kind which will abort and defeat the regenerative process. Remember, the body isn't getting weaker, it's simply using it's energies in more important internal work rather than external work involving muscle movements. With patience and diligence, a person will soon feel more energy than before.
By ingesting higher quality foods, the body begins a process called "retracing". The initial focus is on eliminating waste and toxins deposited in the tissues. However, the process creates symptoms that are often misinterpreted. For example, a person who stops consuming coffee or chocolate may experience headaches and a general letdown. The body begins discarding toxins (caffeine or theobromin) by removing them from the tissues and transporting them through the bloodstream.
However, before toxins are passed, through elimination, they register in our consciousness as pain, in other words, a headache. These same toxins also stimulate the heart to beat more rapidly, thus producing the feeling of exhilaration. The letdown is due to the slower action of the heart which produces a depressed mind state.The symptoms experienced during "retracing" are part of the healing process!
They are not deficiencies. Do not treat them with stimulants or drugs. These symptoms are constructive, even though unpleasant at the moment. Don't try to cure the cure. The symptoms will vary according to the materials being discarded, the condition of the organs involved in the elimination, and the amount of available energy. They can include: headaches, fever/chills, colds, skin eruptions, constipation/diarrhea, frequent urination, fatigue/sluggishness, nervousness, irritability, depression.
The symptoms will be milder and pass more quickly if one gets more rest and sleep. Understand that the body becomes healthier by eliminating wastes and toxins. Had they remained trapped in the tissues, eventually they would have brought illness and disease, thus causing greater pain and suffering. "The body is becoming healthier by eliminating toxins "Finally, don't expect to improve your diet and feel better and better every day, until you reach perfection. The body is cyclical in nature. Health returns in a series of gradually diminishing cycles. For example, you may begin eating better and start feeling better. After some time, you experience a symptom such as nausea or diarrhea.
After a day, you feel even better than before and all goes well for a while. Then you suddenly develop a cold, the chills and lose your appetite. Without the use of drugs, you recover from these symptoms and suddenly you feel great. This well-being continues for a time until you break out in a rash. The rash flares up, but finally disappears, and suddenly you feel better than you've felt in years. As the body becomes pure, each reaction becomes milder and shorter in duration, followed by longer and longer periods of feeling better than ever before, until finally you reach a level plateau...vibrant health.
Source Dr. Ina Nozek, DC, MS, Clinical Nutritionist
If you are experiencing any “cleansing symptoms” such as headache, nausea, fatigue, irritability, etc., make sure you are hydrated, have a Want More Energy drink, take an Epsom salt bath, or rest if possible. You should start to feel better over the next couple of days.
Wednesday 24 December 2014
Why you should strengthen your Core Muscles
You know core exercises are good for you — but do you include core exercises in your fitness routine? Here's why you should.
Core exercises are an important part of a well-rounded fitness program. Aside from occasional situps and pushups, however, core exercises are often neglected. Still, it pays to get your core muscles — the muscles around your trunk and pelvis — in better shape. Read on to find out why.
Core exercises train the muscles in your pelvis, lower back, hips and
abdomen to work in harmony. This leads to better balance and stability,
whether on the playing field or in daily activities. In fact, most
sports and other physical activities depend on stable core muscles.
Any exercise that involves the use of your abdominal and back muscles in coordinated fashion counts as a core exercise. For example, using free weights in a manner that involves maintaining a stable trunk can train and strengthen several of your muscles, including your core muscles. You may also try several specific core exercises to stabilize and strengthen your core.
A bridge is a classic core exercise. Lie on your back with your knees bent. Keep your back in a neutral position, not arched and not pressed into the floor. Avoid tilting your hips. Tighten your abdominal muscles. Raise your hips off the floor until your hips are aligned with your knees and shoulders. Hold the position for as long as you can without breaking your form.
Want more-defined abdominal muscles? Core exercises are important.
Although it takes aerobic activity to burn abdominal fat, core exercises
can strengthen and tone the underlying muscles.
Strong core muscles make it easier to do everything from swinging a
golf club to getting a glass from the top shelf or bending down to tie
your shoes. Weak core muscles leave you susceptible to poor posture,
lower back pain and muscle injuries.
Aerobic exercise and muscular fitness are the primary elements of
most fitness programs. But to have a well-rounded fitness program,
consider including core exercises in the mix as well.
Whether you're a novice taking the first steps toward fitness or a committed fitness fanatic hoping to optimize your results, a well-rounded fitness program is the best way to reach your fitness goals.
Core exercises are an important part of a well-rounded fitness program. Aside from occasional situps and pushups, however, core exercises are often neglected. Still, it pays to get your core muscles — the muscles around your trunk and pelvis — in better shape. Read on to find out why.
Core exercises improve your balance and stability
Core exercises don't require specialized equipment or a gym membership
Any exercise that involves the use of your abdominal and back muscles in coordinated fashion counts as a core exercise. For example, using free weights in a manner that involves maintaining a stable trunk can train and strengthen several of your muscles, including your core muscles. You may also try several specific core exercises to stabilize and strengthen your core.
A bridge is a classic core exercise. Lie on your back with your knees bent. Keep your back in a neutral position, not arched and not pressed into the floor. Avoid tilting your hips. Tighten your abdominal muscles. Raise your hips off the floor until your hips are aligned with your knees and shoulders. Hold the position for as long as you can without breaking your form.
Core exercises can help tone your abs
Strong core muscles make it easier to do most physical activities
Core exercises can help you reach your fitness goals
Whether you're a novice taking the first steps toward fitness or a committed fitness fanatic hoping to optimize your results, a well-rounded fitness program is the best way to reach your fitness goals.
Tuesday 23 December 2014
Can Tabata Workouts work for beginners?
Just because Tabata workouts are gold standard for Olympic
trainees doesn't mean that they are not suitable for beginners. In fact,
Tabata workouts are a great way for a beginner with no money, no
equipment and very little time to really get fit. The main thing you
need is an ability to push yourself-and a stopwatch.
Timing is key for a Tabata workout, timing, and the ability to go full-power for 20 seconds at a time. Can you do it? If you can, you're well on the way to a much trimmer, fitter and healthier you.
Cost In Time: 4 Minutes Per Day
(plus 10 minute warm and 5 minute cool down)
One of the best things about Tabata is that it is very flexible. You can choose from a variety of exercises, including, using machines, like exercise bikes, treadmills and elliptical machines.
When you choose your type of Tabata workout, take into account your comfort level with the exercise in question, your current fitness level, and also consider just what you want to achieve with your workout, specifically, what muscle groups would you like to target?
A Tabata workout will have you doing your all-out absolute best, so it isn't the time to try out new exercise moves or those that are too complicated. But if all you know is pushups, your Tabata sessions don't have to be limited by that, either.
You'll just have to teach yourself new exercises during lower-intensity workout times, and after you've got them down, incorporate them in your Tabata workout.
Tabata And Running
Suppose you are a runner. Then you may want to start your Tabata adventure by doing a Tabata Running Workout; building up from what you are already good at.
Here is an example of a great Tabata workout with running.
You're going to sprint, going as fast as you possibly can, as if wolves were after you, for all of 20 seconds.
Then pause for 10 seconds. Stopping straight out might be out of the question, but put the brakes on, walk very slowly, catch your breath, stop if you want to, but, only for 10 seconds.
Then-there are the wolves again-so go for 20 more seconds. When the timer goes off and that 20 seconds are over, you've got another breather, and you've done ¼ of your workout.
A Tabata workout is 8 cycles long; eight cycles of 20 seconds on 10 seconds off.
And, you know what? It'll do more for your body than an hour run at a steady pace.
Tabata With Exercise Bikes
You might not be a runner. Other exercises work just as well with the Tabata protocol. If you've got an exercise bike at your house, try spinning. Get on there and play a little with the pedals to warm yourself up.
Then try cycling madly for all of 20 seconds.
A 10 second break, then 20 seconds more.
Try to make sure your speed stays at least at 85 RPM for the whole high intensity time.
Stationary biking was actually the first exercise the Tabata method was tried on, and if you are consistent with it, say, four days a week, 4 minutes a day-you'll definitely see results.
Other Tabata Moves
Bodyweight movements are also great options for Tabata, these include, squats, jump squats, jumping jacks and high knees, all of which are great Tabata workouts.
The important thing to remember is that during your 20 seconds on you are working the hardest you can, the fastest you can, and putting everything you have into it. Your reward is your 10 seconds of rest.
Timing is key for a Tabata workout, timing, and the ability to go full-power for 20 seconds at a time. Can you do it? If you can, you're well on the way to a much trimmer, fitter and healthier you.
Cost In Time: 4 Minutes Per Day
(plus 10 minute warm and 5 minute cool down)
One of the best things about Tabata is that it is very flexible. You can choose from a variety of exercises, including, using machines, like exercise bikes, treadmills and elliptical machines.
When you choose your type of Tabata workout, take into account your comfort level with the exercise in question, your current fitness level, and also consider just what you want to achieve with your workout, specifically, what muscle groups would you like to target?
A Tabata workout will have you doing your all-out absolute best, so it isn't the time to try out new exercise moves or those that are too complicated. But if all you know is pushups, your Tabata sessions don't have to be limited by that, either.
You'll just have to teach yourself new exercises during lower-intensity workout times, and after you've got them down, incorporate them in your Tabata workout.
Tabata And Running
Suppose you are a runner. Then you may want to start your Tabata adventure by doing a Tabata Running Workout; building up from what you are already good at.
Here is an example of a great Tabata workout with running.
You're going to sprint, going as fast as you possibly can, as if wolves were after you, for all of 20 seconds.
Then pause for 10 seconds. Stopping straight out might be out of the question, but put the brakes on, walk very slowly, catch your breath, stop if you want to, but, only for 10 seconds.
Then-there are the wolves again-so go for 20 more seconds. When the timer goes off and that 20 seconds are over, you've got another breather, and you've done ¼ of your workout.
A Tabata workout is 8 cycles long; eight cycles of 20 seconds on 10 seconds off.
And, you know what? It'll do more for your body than an hour run at a steady pace.
Tabata With Exercise Bikes
You might not be a runner. Other exercises work just as well with the Tabata protocol. If you've got an exercise bike at your house, try spinning. Get on there and play a little with the pedals to warm yourself up.
Then try cycling madly for all of 20 seconds.
A 10 second break, then 20 seconds more.
Try to make sure your speed stays at least at 85 RPM for the whole high intensity time.
Stationary biking was actually the first exercise the Tabata method was tried on, and if you are consistent with it, say, four days a week, 4 minutes a day-you'll definitely see results.
Other Tabata Moves
Bodyweight movements are also great options for Tabata, these include, squats, jump squats, jumping jacks and high knees, all of which are great Tabata workouts.
The important thing to remember is that during your 20 seconds on you are working the hardest you can, the fastest you can, and putting everything you have into it. Your reward is your 10 seconds of rest.
Trackers - How technology is helping us monitor and improve our health
- What exactly is being tracked
- The tools and techniques being used
- The best practices of early adopters
- How self-tracking is revolutionizing the health and wellness industries
- How the medical establishment is adapting to these new trends
Sunday 21 December 2014
Do Your First Muscle Up
The Six Step How To Guide
Imagine yourself pulling yourself over the bar
Feeling like the silverback king of the jungle. I know what it feels like. And soon you will too!This is the exercise every Bar Brother wants to learn. But guess what, it’s not easy to learn.
It’s pretty damn hard (Even for a gorilla). But I have some good news.
In this blog I will give you a step by step explanation of how you can learn the muscle up.
Does that sound like a plan or not?
I’m not hearing you…So I guess that’s a yes.No actually I assume that’s a yes, because everyone wants to do the muscle up!
Want to know why?
Well…Because it is probably the best upperbody compound exercise (meaning you train muscle groups) that is known to men. The pure power, coordination and technique it requires, make it a must have in your BEAST MODE arsenal.
But what does it look like?
Looks cool, doesn’t it.
Most beginners want to do a muscle up immediately, but fail to realize that doing a muscle up is not something which is ‘just done’, you have to train for it.Step 1: Start Doing Pull-Ups
Far before you are able to do a muscle up, you have to master your pull ups and feel comfortable with doing them.
Do as many reps as you can do and controlled as you can do.
There is no precise number, make sure you max out.
What really helps is having a number in your mind and to keep going until you reached that number.
Do not think you can do a muscle up before you can do a pull up.
It is like trying to do a marathon before you can walk. Learn to walk first.
Step 2: Make explosive moves
Because a muscle up has an exaggerated range of motion, this is what you should exactly practice.
Don’t stop when the bar is below your chin, push through and make sure it goes all the way towards your chest.
Make this movement as explosive as possible. Pull yourself up as fast as possible and then go down slowly.
Focus on an object in the distance, explode, hold it and then let go.
Explode and let go, repeat this until you master it.
Step 3: Jump yourself into the movement
Modifying your muscle up a little can help a lot in training the motion.
Remember that a muscle up is just as much technique as it is strength.
One easy way to do this is by jumping yourself into your muscle up.
– Hold the bar with both hands
– Pull yourself up
– Jump while you are pulling yourself up
– While you are pulling yourself up transition into a muscle up
As you keep practicing this movement, decrease your jumping power until you are able to do it without jumping.
Step 4: Use your motion
Especially when you do your first muscle up, using your legs an hips to generate an extra swing can be really useful.
Make sure you time your movement.
– Swing forward
– Swing backwards
– When you are in the backwards motion halfway, do a pull up full force to transition yourself into a muscle up
The more comfortable you get the less you can move your leg motion and master a straight muscle up.
Step 5: Do negatives
Negatives are really useful in learning pull-ups and muscle ups. They require less strength and are easy to apply.
Combine them with the above mentioned exercises.
Step 6: Be patient
No body was built in one day, it will take more than a day to learn a clean muscle up.
Make sure you focus on the technique instead of forcing your body above the bar.
This will only cause injuries and as a result will take you longer to master your muscle up.
This six step how to guide, if followed in a disciplined manner will surely help you get your first muscle up. There are a lot of online tutorials, make sure you watch them, keep practicing your skill to unleash the Bar Brother Beast.
Source http://www.barbrothersgroningen.com/
Rich Andoh
Saturday 20 December 2014
CrossFit World Champion Rich Froning is “The Fittest Man on Earth
What does it take to be the best?
Strength. Endurance. Skill. Discipline. Those are the qualities that made Rich Froning a two-time CrossFit Games champion and earned him the title of “The Fittest Man on Earth.” But it takes more than sheer physical strength to compete and win at an elite level. It takes incredible mental and spiritual toughness as well. And it is the precise balance of all three that makes Rich Froning a champion.
In First, readers come alongside Rich as he competes in back-to-back-to-back CrossFit Games and get an inside look into the CrossFit phenomenon that is sweeping the world as well as a personal glimpse into the life of the down-to-earth champion. From the infamous rope climb that cost him the title in 2010 through his subsequent wins in 2011 and 2012, Rich shares invaluable lessons, priorities, and insights that have transformed his life and career and ultimately underscore what CrossFit is all about.
Most important, Rich shares the secret to his own success both in and out of the gym: when God comes first, everything else falls into place.
Check Out Richards New book a great read for the holidays...
Strength. Endurance. Skill. Discipline. Those are the qualities that made Rich Froning a two-time CrossFit Games champion and earned him the title of “The Fittest Man on Earth.” But it takes more than sheer physical strength to compete and win at an elite level. It takes incredible mental and spiritual toughness as well. And it is the precise balance of all three that makes Rich Froning a champion.
In First, readers come alongside Rich as he competes in back-to-back-to-back CrossFit Games and get an inside look into the CrossFit phenomenon that is sweeping the world as well as a personal glimpse into the life of the down-to-earth champion. From the infamous rope climb that cost him the title in 2010 through his subsequent wins in 2011 and 2012, Rich shares invaluable lessons, priorities, and insights that have transformed his life and career and ultimately underscore what CrossFit is all about.
Most important, Rich shares the secret to his own success both in and out of the gym: when God comes first, everything else falls into place.
Check Out Richards New book a great read for the holidays...
WOD Welder Hands as Rx Cream - For Daily Conditioning
All natural ingredients hydrate your hands like no water based lotions can, and help them recover from the toughest WODs. The formula contains Lanolin, which holds and attracts moisture to the skin while still allowing it to breath. Plus beeswax, and age-old natural antibacterial which helps with cell regeneration. Aloe Butter is an anti-inflammatory, natural pain reliever, and a skin soother, and Shea Butter helps skin to regenerate quickly. Peppermint and Eucalyptus essential oils smell great and are naturally antibacterial. Keep a stick in your gym bag, in your car, on your nightstand, and apply frequently. You will see hydrated hands with smoother calluses, and less ripping and shredding. Your hands may even look presentable for a change.
Already have rips? Wash skin and apply Solid Salve liberally, and often. With Wod Welder Salve, you will see healing start within 24 hours. Use it and get back to your workout more quickly
Ingredients: Olive Oil, Beeswax, Lanolin, Shea Butter, Aloe Butter, Peppermint and Eucalyptus Essential Oils
Check out my other post on CrossFit handcare
Get W.O.D welder here
Source : w.o.d.welder Home http://bit.ly/wodwelderhome
Friday 19 December 2014
CrossFit Natural Grips
An alternative to traditional weightlifting gloves or bulky wraps, Natural Grips are made from a thin but durable Zinc Oxide 100% cotton tape, which can be custom fit to your hands based on ring finger size. The result is a comfortable, breathable, streamlined grip that protects the hands throughout high-rep weight training, pull-ups, etc.
Natural Grips should be secured tightly around the wrists before a workout using wrist wraps and/or athletic tape. Depending on how often they’re used, one pair of grips can have a shelf life of 3-6 months-- reliably preventing the torn skin and calluses that often derail strength training programs.
The correct sizing is critical in how effective your Natural Grips will be. Refer to the sizing chart below before placing an order.
Specifications:
Zinc Oxide 100% cotton tape (not available in most athletic shops)
Latex-free adhesive
Porous for breathability / NOT washable
Color: White
Must be used in conjunction with athletic tape and/or wrist wraps for a secure fit
Ring Size Chart
Measure the circumference of your ring finger to determine your natural grip size
Circumference (mm): Natural Grip Size
49-52: Size 5/6
52-57: Size 7/8
57-62: Size 9/10
62-68: Size 11/12
Important Notes / Tips:
Upon taking your grips out of the bag, place them on a flat surface and smooth out the material with your hands, making sure that all the areas on the grip are secured properly.
When taping grips to wrist, you only want a slight wrist extension so that you have a little slack in the grip. You do not want a lot of slack.
Once taped to wrist, put a little chalk on the grip and grab bar just below the finger loops. Do not perform a high volume WOD the first time out of the bag, this will TRASH your grips, the grips do require some time to break in. Once you used them 2-3 times on small volume WODs, the pieces start to melt / mesh together.
Pay attention to where you are grabbing the bar. If you grab the bar and there is a lot of the grip above the bar then they will bunch so you want to stay away from this. This goes back to #2, you do NOT want to much slack in your grip.
Post-WOD care: After the WOD lay them flat and if there are some minor wrinkles, smooth them out. If wet, let them air out. Do not leave in car in the hot sun or they will fall apart due to the high heat and humidity in some climates.
Source : http://www.thenaturalgrip.com/
Thursday 18 December 2014
Paleo Plan’s Simple Coconut Milk Yogurt
Not only is coconut milk yogurt a fantastic idea, it’s really delicious. It’s tangy, creamy, and satisfying like yogurt should be. One thing to note is there’s pretty much no protein in it, so you’ll have to get your grams somewhere else. I add in Isagenix Isalean Pro serve to add variety sooo good
What You’ll Need for 2 servings , I've found it makes more when mixed with other raw nuts , berries etc
1 can 13.5 oz full fat coconut milk (Organic Native Forest is great) any brand is okay
1 tablespoon Inner-Eco fermented coconut water probiotic kefir or
1 capsule of any probiotic to use as your starter
A lidded glass jar big enough to hold the contents of the can of coconut
An oven that’s free for up to 24 hours
Directions:
Step 1: Refrigerate Your Canned Coconut Milk (Optional).
Not the watery stuff in the carton: the full fat stuff in the can. Native Forest is a good brand because they don’t use BPA in the linings of their cans. If you want thicker yogurt, refrigerate the can (don’t shake it up) for at least a few hours so that the cream rises to the top.
Then, just use the cream and not the water at the bottom of the can. If you don’t want to waste the water at the bottom of the can, you can always put it in a smoothie or…drink it?
I use the entire can of coconut milk — water and all — because I don’t mind if my yogurt is a little thin. One might even call it “runny”. By the way, the amount of yogurt you get from this recipe is equal to the amount of coconut milk you use. So if you use an entire 13.5-ounce can, you’ll get the whole 13.5 ounces, or about 1¾ cups.
Step 2: Combine Ingredients.
Yes, there are only 2 ingredients — whoopee! Place the coconut milk, or just the cream if you choose, into a sterilized glass jar with either the tablespoon of Inner-Eco or the contents of the probiotic capsule. If you’re working with the probiotic capsule, just open it up and dump in the powder. Then mix it up with a plastic or metal spoon.
Step 3: Wait. Put the sealed jar of yogurt in the oven with the light on. DO NOT TURN THE OVEN ON. Just close the oven door and turn on the oven light. Even in the midst of a freezing cold winter in Colorado, the closed oven and the light generate a stable temp of about 105-110°F, perfect conditions for the coconut milk to incubate.
You could also put it in a cooler with a heating pad in the cooler or covering it. The longer it sits, the more yogurt-y it becomes, so I leave mine in for 24 hours. Normally, you’d let dairy milk sit for 7 hours after heating it up on the stove to get it to that 110°F, but I’m using a shortened preparation process here because we’re all busy. It’s not necessary to heat up either dairy milk or coconut milk before letting it incubate. More questions about making yogurt in general?
If you’re squeamish about leaving things out unrefrigerated, just remember that this is how that grocery store yogurt is actually made — by letting it sit in a warm-ish place. The same goes for buttermilk, kefir, and all other deliciously tangy fermented things.
Suggestions for Use
You can do so many things with this yogurt! The same things you’d do with normal yogurt, like eat it plain, put it in a smoothie, put some berries or nuts in it, blend it up with a bit of banana for an extra creamy consistency, make an Indian yogurt sauce — the options are limitless.
I personally like to mix it with unsweetened applesauce and some berries. That combo has a really nice consistency and the applesauce gives it that sweetness I’ve always associated with yogurt. I hope you enjoy this recipe as much as I do. Let us know in the comments how it turns out!
Source : Neely/Paleoplan.com
Tabata For Fat Burning: The Anaerobic And EPOC Effects
Tired of being overweight? Sick of not being able to wear the
clothes you want to wear? Ready to change? One good way to burn fat and
build lean muscle is by using the 4 minute Tabata Workout.
The Tabata Game Plan:
You're going to do twenty seconds-yes, I said twenty seconds-of really, really, really intense aerobic exercise. Then you're going to stop and do nothing at all for all of ten seconds.
Then you're going to do your exercising again, and keep it ramped up to the ultimate level-for all of twenty seconds. Then you get ten seconds to get back to feeling like a human again. And then you'll be doing that maximum intensity stuff again, for twenty more seconds, and when the timer gets off, you catch your breath-for exactly ten.
Keep on with this rhythm, until you've done 8 rounds of twenty-second bursts of fat torching radically intense exercise.
Creating The Anaerobic State
In the past, fitness experts have advocated the "fat burning zone," which, basically equates to 1 hour of steady cardio, such as, that on a treadmill or exercise bike.
This slow methodical cardio process had become old news since science has shown that intense work intervals followed by short rest periods is what facilitates what is known as the anaerobic state, and this exact state is what allows for the most fat burning.
Anaerobic literally means "without oxygen," where you will be gasping for breath, and often feel like you are unable to catch your breath. This is the ideal zone for fat burning, increasing endurance and stamina and strength training for the muscles. In the Anaerobic state the body begins to use carbs for energy instead of fat.
HIIT is one of the most well-known and widely used protocols to create this anaerobic state, though, Kettlebell training does it as well. But, Tabata really takes it up a few notches and includes some of the most gut wrenching, breath catching moves with the shortest workout time that results in maximum fat loss, extreme metabolism boost and consequent calorie burning for hours after the workout is over.
EPOC And Metabolism
The practice of alternating short recovery periods with maximum effort allows the body to push itself beyond its perceived threshold, and that initiates a chemical response and neuro-endocrine reaction.
Elevating the metabolic rate is the key to burning body fat! Contrary to what so many people focus on, the goal is not so much the calories or fat burned during the workout, but, what is burned continuously after the workout.
And the only way to use carbs as energy during the workout is with intense intervals that raise the resting metabolic rate. During very intense bursts the heart rate soars and as you struggle and gasp for air you will naturally react by taking in more oxygen in the rest periods and this extra oxygen is what will raise the metabolic rate. This process is known as excess post-exercise oxygen consumption (EPOC).
Tabata is the fastest and shortest workout option to create EPOC, and the anaerobic state, which, is so effective at torching body fat.
Choosing The Right Moves For Tabata
What exercise you choose to do will depend on your personal physical state and what you're comfortable with. The type of exercise you do for a Tabata session has to be one that you are very familiar with, and very good at.
Still, if you're not good at any exercise, don't worry. You can teach yourself anything. What you'll have to do is to do some mock-up Tabata sessions at a more normal level, just to get yourself used to the way it works.
Form is very important in body weight exercises, and if you start by trying to go fast, or aim for too much intensity outside of your fitness level, you'll lose out in form and the exercise will be of little value.
Burpees
One good exercise to use with the Tabata protocol is burpees-they'll give you a full-body workout with no extra equipment.
1. You start out standing straight and tall, hands stretched over your head.
2. Then get down into a squat, hands down on the floor, and from there go into a plank.
3. Go down all the way, like the lower side of a push up; push yourself up, then jump back up to the squatting position and back up to standing.
4. Then one quick jump up, and you're ready to begin again.
If you haven't done burpees before, or it's been a long time since you've done them, start by just doing four or five of them slowly, keeping good form. Tomorrow do ten, and the day after that, fifteen.
When you feel comfortable with the rhythm of this exercise and can do it pretty fluently you're ready to incorporate it in an all-fire intense Tabata workout.
There are many other moves that can be done, some of which are simpler, and some are more completed. Even jumping jacks and sit ups can work in Tabata when they are executed in fast and continuous reps for the full 20 seconds.
Timing
You'll need a stopwatch or some way of measuring seconds. A free Tabata app on your smartphone-there are several to choose from-is an easy way of getting it done.
When the counter starts, start doing burpees as if your life depended upon it, as if there was an atomic bomb about to go off and blow you and your loved ones to bits if you did any less than the maximum number.
When twenty seconds are up, stop. Wait ten minutes, and then go at your fastest, most intense pace again for twenty more seconds.
When you've done eight twenty second sessions you'll have completed your fat-torching Tabata workout routine.
The Tabata Game Plan:
You're going to do twenty seconds-yes, I said twenty seconds-of really, really, really intense aerobic exercise. Then you're going to stop and do nothing at all for all of ten seconds.
Then you're going to do your exercising again, and keep it ramped up to the ultimate level-for all of twenty seconds. Then you get ten seconds to get back to feeling like a human again. And then you'll be doing that maximum intensity stuff again, for twenty more seconds, and when the timer gets off, you catch your breath-for exactly ten.
Keep on with this rhythm, until you've done 8 rounds of twenty-second bursts of fat torching radically intense exercise.
Creating The Anaerobic State
In the past, fitness experts have advocated the "fat burning zone," which, basically equates to 1 hour of steady cardio, such as, that on a treadmill or exercise bike.
This slow methodical cardio process had become old news since science has shown that intense work intervals followed by short rest periods is what facilitates what is known as the anaerobic state, and this exact state is what allows for the most fat burning.
Anaerobic literally means "without oxygen," where you will be gasping for breath, and often feel like you are unable to catch your breath. This is the ideal zone for fat burning, increasing endurance and stamina and strength training for the muscles. In the Anaerobic state the body begins to use carbs for energy instead of fat.
HIIT is one of the most well-known and widely used protocols to create this anaerobic state, though, Kettlebell training does it as well. But, Tabata really takes it up a few notches and includes some of the most gut wrenching, breath catching moves with the shortest workout time that results in maximum fat loss, extreme metabolism boost and consequent calorie burning for hours after the workout is over.
EPOC And Metabolism
The practice of alternating short recovery periods with maximum effort allows the body to push itself beyond its perceived threshold, and that initiates a chemical response and neuro-endocrine reaction.
Elevating the metabolic rate is the key to burning body fat! Contrary to what so many people focus on, the goal is not so much the calories or fat burned during the workout, but, what is burned continuously after the workout.
And the only way to use carbs as energy during the workout is with intense intervals that raise the resting metabolic rate. During very intense bursts the heart rate soars and as you struggle and gasp for air you will naturally react by taking in more oxygen in the rest periods and this extra oxygen is what will raise the metabolic rate. This process is known as excess post-exercise oxygen consumption (EPOC).
Tabata is the fastest and shortest workout option to create EPOC, and the anaerobic state, which, is so effective at torching body fat.
Choosing The Right Moves For Tabata
What exercise you choose to do will depend on your personal physical state and what you're comfortable with. The type of exercise you do for a Tabata session has to be one that you are very familiar with, and very good at.
Still, if you're not good at any exercise, don't worry. You can teach yourself anything. What you'll have to do is to do some mock-up Tabata sessions at a more normal level, just to get yourself used to the way it works.
Form is very important in body weight exercises, and if you start by trying to go fast, or aim for too much intensity outside of your fitness level, you'll lose out in form and the exercise will be of little value.
Burpees
One good exercise to use with the Tabata protocol is burpees-they'll give you a full-body workout with no extra equipment.
1. You start out standing straight and tall, hands stretched over your head.
2. Then get down into a squat, hands down on the floor, and from there go into a plank.
3. Go down all the way, like the lower side of a push up; push yourself up, then jump back up to the squatting position and back up to standing.
4. Then one quick jump up, and you're ready to begin again.
If you haven't done burpees before, or it's been a long time since you've done them, start by just doing four or five of them slowly, keeping good form. Tomorrow do ten, and the day after that, fifteen.
When you feel comfortable with the rhythm of this exercise and can do it pretty fluently you're ready to incorporate it in an all-fire intense Tabata workout.
There are many other moves that can be done, some of which are simpler, and some are more completed. Even jumping jacks and sit ups can work in Tabata when they are executed in fast and continuous reps for the full 20 seconds.
Timing
You'll need a stopwatch or some way of measuring seconds. A free Tabata app on your smartphone-there are several to choose from-is an easy way of getting it done.
When the counter starts, start doing burpees as if your life depended upon it, as if there was an atomic bomb about to go off and blow you and your loved ones to bits if you did any less than the maximum number.
When twenty seconds are up, stop. Wait ten minutes, and then go at your fastest, most intense pace again for twenty more seconds.
When you've done eight twenty second sessions you'll have completed your fat-torching Tabata workout routine.
Wednesday 17 December 2014
Tabata Versus High Intensity Interval Training: Are They The Same?
The question of the similarities and differences between Tabata and HIIT is an interesting one, so let's look into this further.
Tabata is high intensity interval training. It's a subset, a particular form of high intensity interval training (HIIT), but, there are certainly other forms of high intensity interval training out there that are not Tabata. But, HIIT is NOT Tabata, and should not be confused with it when it comes to the correct protocol of how Tabata is executed.
What high intensity interval training (HIIT) means is that you're doing some physical activity at a really, really intense level for a specified interval, and then you either rest or do a less intense activity for another specified interval.
HIIT Protocol
You go in waves, switching between intense activity and a recovery period. For instance, under one HIIT protocol you might do thirty seconds of intense activity, followed by twenty seconds of moderate-level activity as your recovery block. Then you'd ramp it back up to the really intense stuff, and hold that for thirty seconds more; and when that is done, get twenty seconds of recovery.
Tabata Protocol
Tabata is a particular form of high intensity interval training that many feel gives the body the optimal workout.
The Tabata protocol is much more specific than HIIT. It calls for exactly 20 seconds of high-intensity exercise followed by a 10 second rest, and this sequence is done exactly 8 times. There is no variation.
Also, for those 20 seconds the moves you execute must be at maximum capacity and exertion level, with all the energy possible, at max rate, without any tapering off or slowing down. Then only 10 seconds to catch your breath.
The Main Difference
The main difference between Tabata and HIIT is that the timing of the intervals in the protocol for Tabata is very specific and must be followed. While HIIT may allow for longer intervals or longer rests, and some regimens actually do not use rest periods, but, instead incorporate slower movement as the rest period, Tabata does not.
And the intensity with which moves are executed must be at max force with Tabata, they should literally want to make an experienced athlete and advanced level fitness buffs want to puke.
The Similarities
Both HIIT and Tabata use intense intervals. Both share many of the same moves, though the intensity levels and rest periods vary. Moves, include, burpees, mountain climbers, lunge jumps, squat jumps, intervals on exercise machines, for example, bikes or treadmills.
Other Forms Of HIIT
Tabata high intensity interval training is not the only type of high intensity interval training out there, by any means.
There's the Peter Coe regimen; a ultra-fast 200 meter run, then thirty seconds of rest, then another 200 meter. This regimen was used by coach Peter Coe in the 1970s.
There is also the Gibala regimen, developed by Professor Martin Gibala and published in 2009 as three minutes warm up, sixty seconds of intense exercise and seventy five seconds of rest. This gets repeated eight to twelve times, three times a week.
The Timmons regimen was developed by Jamie Timmons, professor of systems biology, and published in 2012. Here two minutes of gentle exercise - slow biking on a stationary bike-is followed by twenty seconds of high intensity. The high intensity and recovery intervals are each repeated three times, three times a week.
All of these are examples of high intensity interval training. They are not Tabata exercise regimes, though; the Tabata name is only given to high intensity interval training that follows the exact protocol set out by Tabata in his 1996 paper-20 seconds intensity, ten seconds rest, repeat eight times.
There are some high intensity interval training programs marketed as 'Tabata style' which typically use the basic form of Tabata's ideas, but, mix it up a bit by introducing periods of different exercises in various orders.
The most straightforward Tabata high intensity interval training goes through just one exercise at a time, a practice which enables you to really focus on putting your all into it.
Getting Started With Either Workout
Tabata and HIIT are both advanced level fitness routines. Both of these are highly intensive forms of training that are not typically recommended for beginners. If you want to start, it is better to begin with HIIT on a small scale and work your way up.
Tabata is high intensity interval training. It's a subset, a particular form of high intensity interval training (HIIT), but, there are certainly other forms of high intensity interval training out there that are not Tabata. But, HIIT is NOT Tabata, and should not be confused with it when it comes to the correct protocol of how Tabata is executed.
What high intensity interval training (HIIT) means is that you're doing some physical activity at a really, really intense level for a specified interval, and then you either rest or do a less intense activity for another specified interval.
HIIT Protocol
You go in waves, switching between intense activity and a recovery period. For instance, under one HIIT protocol you might do thirty seconds of intense activity, followed by twenty seconds of moderate-level activity as your recovery block. Then you'd ramp it back up to the really intense stuff, and hold that for thirty seconds more; and when that is done, get twenty seconds of recovery.
Tabata Protocol
Tabata is a particular form of high intensity interval training that many feel gives the body the optimal workout.
The Tabata protocol is much more specific than HIIT. It calls for exactly 20 seconds of high-intensity exercise followed by a 10 second rest, and this sequence is done exactly 8 times. There is no variation.
Also, for those 20 seconds the moves you execute must be at maximum capacity and exertion level, with all the energy possible, at max rate, without any tapering off or slowing down. Then only 10 seconds to catch your breath.
The Main Difference
The main difference between Tabata and HIIT is that the timing of the intervals in the protocol for Tabata is very specific and must be followed. While HIIT may allow for longer intervals or longer rests, and some regimens actually do not use rest periods, but, instead incorporate slower movement as the rest period, Tabata does not.
And the intensity with which moves are executed must be at max force with Tabata, they should literally want to make an experienced athlete and advanced level fitness buffs want to puke.
The Similarities
Both HIIT and Tabata use intense intervals. Both share many of the same moves, though the intensity levels and rest periods vary. Moves, include, burpees, mountain climbers, lunge jumps, squat jumps, intervals on exercise machines, for example, bikes or treadmills.
Other Forms Of HIIT
Tabata high intensity interval training is not the only type of high intensity interval training out there, by any means.
There's the Peter Coe regimen; a ultra-fast 200 meter run, then thirty seconds of rest, then another 200 meter. This regimen was used by coach Peter Coe in the 1970s.
There is also the Gibala regimen, developed by Professor Martin Gibala and published in 2009 as three minutes warm up, sixty seconds of intense exercise and seventy five seconds of rest. This gets repeated eight to twelve times, three times a week.
The Timmons regimen was developed by Jamie Timmons, professor of systems biology, and published in 2012. Here two minutes of gentle exercise - slow biking on a stationary bike-is followed by twenty seconds of high intensity. The high intensity and recovery intervals are each repeated three times, three times a week.
All of these are examples of high intensity interval training. They are not Tabata exercise regimes, though; the Tabata name is only given to high intensity interval training that follows the exact protocol set out by Tabata in his 1996 paper-20 seconds intensity, ten seconds rest, repeat eight times.
There are some high intensity interval training programs marketed as 'Tabata style' which typically use the basic form of Tabata's ideas, but, mix it up a bit by introducing periods of different exercises in various orders.
The most straightforward Tabata high intensity interval training goes through just one exercise at a time, a practice which enables you to really focus on putting your all into it.
Getting Started With Either Workout
Tabata and HIIT are both advanced level fitness routines. Both of these are highly intensive forms of training that are not typically recommended for beginners. If you want to start, it is better to begin with HIIT on a small scale and work your way up.
Tuesday 16 December 2014
Power Up Your Endurance With Tabata Workouts
It's a common misconception that the only or the most beneficial
way to increase endurance is taking part in long, gruelling cardio
workouts like running for extended periods of time on the treadmill or
outside for increased running endurance and spending hours on a
stationary bike to increase cycling endurance.
How Tabata Training is different:
Whilst there is some truth to these beliefs, Tabata Training introduces a whole new meaning to endurance. Due to the extremely high intensity and efficiency of Tabata Training you can choose almost any exercise or body part and increase endurance in that area.
Tabata Training is unique in the terms of how the training is done. Most cardio sessions consist of long periods of time at the same speed and / or resistance.
Whilst on the other hand Tabata Training consists of short intervals at full capacity, pushing the limits to an individual's endurance every round. Not only this, but, with the short rest times an individual is tested to the absolute extreme.
When you are tested over and over again your endurance is forced to increase to keep up with the work load that is being put onto the body. Tabata training integrates fundamentals of progressive overload into training which is what "forces the body" into change, ultimately making you stronger, quicker and more efficient at the exercise of your choice.
Endurance means to be able to "endure an unpleasant of difficult process without giving in" is it really worth running for hours until you reach the "brick wall" that runners must surpass in order to keep going or is it more efficient to be able to increase endurance in as quick as 4 minutes?
This is where Tabata Training can give a new meaning to endurance and teach you to develop a stronger, more positive mental state when training hard.
Improve in every aspect with Tabata Training
Whilst being pushed to new limits, a different exercise can be picked every single workout. Unlike fixed forms of training at the gym like treadmills, Ellipticals, stationary bikes and even running, cycling and more, Tabata training gives you the power to change up the focus each and every session. This means that whilst on your journey to losing weight and fat you can start to become a quality, well-rounded athlete.
The sky is the limit with Tabata Training. You can choose to incorporate different exercises based on your goals too. This means that if you are training for a specific sport or would like to tone up a specific area of your body, you can!
You can choose to throw in some different types of running if you are a sprinter or long distance runner for example and in summary you really are able to mix it up and continue to keep things fun and exciting each and every day.
With the simple approach with Tabata Training it is also extremely easy to track your progress which in turn allows you to see how quickly your endurance is improving session by session as you can count how many rounds you complete in a given time frame as well as the number of reps you complete.
Typically, when you take part in a form of cardio that is done out of the gym and without machines helping you it is hard to track your progress. Tabata Training is considered the cheapest, easiest and most efficient way to keep track of how things are going as well as allowing you to evaluate where your weak points are as you cycle through different exercises and compare the calories burnt to the exercise performed.
How Tabata Training is different:
Whilst there is some truth to these beliefs, Tabata Training introduces a whole new meaning to endurance. Due to the extremely high intensity and efficiency of Tabata Training you can choose almost any exercise or body part and increase endurance in that area.
Tabata Training is unique in the terms of how the training is done. Most cardio sessions consist of long periods of time at the same speed and / or resistance.
Whilst on the other hand Tabata Training consists of short intervals at full capacity, pushing the limits to an individual's endurance every round. Not only this, but, with the short rest times an individual is tested to the absolute extreme.
When you are tested over and over again your endurance is forced to increase to keep up with the work load that is being put onto the body. Tabata training integrates fundamentals of progressive overload into training which is what "forces the body" into change, ultimately making you stronger, quicker and more efficient at the exercise of your choice.
Endurance means to be able to "endure an unpleasant of difficult process without giving in" is it really worth running for hours until you reach the "brick wall" that runners must surpass in order to keep going or is it more efficient to be able to increase endurance in as quick as 4 minutes?
This is where Tabata Training can give a new meaning to endurance and teach you to develop a stronger, more positive mental state when training hard.
Improve in every aspect with Tabata Training
Whilst being pushed to new limits, a different exercise can be picked every single workout. Unlike fixed forms of training at the gym like treadmills, Ellipticals, stationary bikes and even running, cycling and more, Tabata training gives you the power to change up the focus each and every session. This means that whilst on your journey to losing weight and fat you can start to become a quality, well-rounded athlete.
The sky is the limit with Tabata Training. You can choose to incorporate different exercises based on your goals too. This means that if you are training for a specific sport or would like to tone up a specific area of your body, you can!
You can choose to throw in some different types of running if you are a sprinter or long distance runner for example and in summary you really are able to mix it up and continue to keep things fun and exciting each and every day.
With the simple approach with Tabata Training it is also extremely easy to track your progress which in turn allows you to see how quickly your endurance is improving session by session as you can count how many rounds you complete in a given time frame as well as the number of reps you complete.
Typically, when you take part in a form of cardio that is done out of the gym and without machines helping you it is hard to track your progress. Tabata Training is considered the cheapest, easiest and most efficient way to keep track of how things are going as well as allowing you to evaluate where your weak points are as you cycle through different exercises and compare the calories burnt to the exercise performed.
10 Fitness Trends to Look Out For in 2015
This is especially true in the fitness industry. It is almost impossible to predict what new trend will encourage the masses to get up and start sweating. A specific piece of equipment, workout program or exercise technique may become popular because it helps people achieve results or because it’s just a fun way to exercise and creates an enjoyable experience. CrossFit is an example of a trend that exploded in popularity because the high-intensity exercises and varied programming of the Workouts of the Day (WOD) produce results. Plus, the group component of CrossFit, the competition-based programming and its Spartan setting creates a unique experience that is completely different than the traditional big box gym, which has helped elevate it to a fitness lifestyle.
As we begin the process of closing out 2014, it’s time to identify the programs or products that could become the next CrossFit and shape the fitness landscape in 2015. As a fitness educator and consultant who works with certification organizations, equipment manufacturers, apparel companies and health clubs, I’m in a unique position to be able to identify upcoming fitness trends. In an effort to pinpoint the trends that we will see in the coming year, I reached out to a number of other educators and industry thought leaders to develop a list of what is in store for 2015.
1. More people will utilize wearable technology to monitor and record biometric data.
Heart-rate monitors have been worn for years to monitor exercise intensity during a workout, but in the past few years a number of wearable devices have been introduced that help us track calorie burning all day long, while also monitoring our sleep habits at night. The New Year will see the release of the Apple iWatch, which is ushering in a whole new category of wearable technology that can help us develop a greater understanding of how our bodies function. The most interesting feature is that Apple’s new mobile operating system (iOS 8) will create a dashboard on your phone that can be used to monitor and record a variety of important health data that can help you live your life to the fullest.
2. Online video-on-demand workout programs will become increasingly common.
From television shows to VHS tapes to DVDs, people have long used video technology to follow a home-based workout led by an experienced instructor. Video-on-demand services have been growing in popularity and the coming year will see an explosion of online, video-on-demand workout programs developed specifically for mobile devices that will allow fitness consumers to enjoy an instructor-led workout anywhere they choose.
3. Online personal training goes mainstream.
When it was first introduced, online personal training was been considered a poor substitute for working with a real live trainer. From video conferencing to wearable devices used to record activity levels, technology has recently made it more feasible to offer personalized fitness coaching services via an online or mobile platform. The next year will see further growth in this segment as personal trainers become more comfortable using technology to offer virtual coaching services. The primary difference between video-on-demand workout programs and online personal training is that the former offers workouts for general goals while the latter delivers specific, progressively challenging programs to achieve well-defined fitness outcomes.
4. “Functional training” will recede from our lexicon and the concept of loaded movement training will become more popular.
Traditional free-weight resistance training features curvilinear movement patterns that move the resistance directly against the downward force of gravity. On the other hand, loaded movement training (LMT) is defined as the process of moving a mass through gravity (the definition of the term shifting) in a task-based, multiplanar movement pattern. LMT is the progression of functional training, which has become an overused term to describe a variety of activities more suited for a circus performance than a weight room.
5. Group-based training programs will be personalized to each individual participating in the workout.
In the past, taking a group exercise class meant moving the same way at the same time and same speed as everyone else in the room. Technology to track intensity and work-rate (via heart-rate monitors) on a screen in the front of a studio allows an instructor to provide a group workout that allows each participant to work at his or her own comfort level. While this technology itself is not new, 2015 will see a rapid growth in personalized group workout programs.
6. Participation in one-on-one personal training will decline at large health clubs in favor of small group or semi-private training programs.
Small-group training programs will continue to grow in popularity and more health clubs will feature fee-based small-group programs as the primary way to deliver an instructor-led workout experience to their members. This may be the year we see revenue from small-group programming surpass revenue generated by one-on-one personal training.
7. Workout programs will move away from pure High-intensity Interval Training (HIIT) and start featuring more intelligent program design that allows for proper recovery from the stresses of exercise.
Recovery is the component of the workout program that is most often overlooked, even though the body becomes stronger in the time period after workout, not during the workout itself. HIIT is popular because it produces results, but performing too much high-intensity training too frequently could lead to overtraining or soft-tissue injury. It also could be a reason why participants stop exercising. This is starting to change as educated fitness professionals are beginning to recognize that recovery is key for their clients’ success.
8. Trainers and clients will begin to use biomarkers to track progress from an exercise program.
For years, researchers have used hormone levels and metabolic markers in the bloodstream to study how exercise affects human physiology. As the costs of blood tests drop, 2015 will see personal trainers starting to use blood testing to help assess a client’s fitness level and physiological status. Don’t worry—personal trainers won’t be taking blood from their clients. Clients will use a dedicated collection sight to withdraw blood, which will then be sent to a lab for processing. Personal trainers will not diagnose any health issues, but instead will watch markers such as testosterone or cortisol to identify whether a client is in an optimal anabolic (muscle building) state or is experiencing a period of stress, which could elevate levels of cortisol and be an indicator of overtraining.
9. Competitive formats like American Ninja Warrior, parkour, Spartan Race and obstacle course races will continue to grow in popularity.
Thanks in part to the success of Kacy Catanzaro in the American Ninja Warrior challenge, the fact that NBC Sports is now televising Spartan Races, and the emergence of gyms designed specifically for parkour or free-running, this category of extreme bodyweight training will continue to experience exponential growth over the coming year.
10. Old-school group-exercise programs and full-service health clubs will make a comeback.
This is my long-shot, against-the-grain prediction, but I do think that 2015 may become the year for the retro workout craze as many group exercise programs that have faded from the mainstream will make a resurgence. We may see a return of programs like dance aerobics, instructor-led treadmill and stair climber-based workouts and group kickboxing classes. In addition, while small studios have turned the industry on its head over the past five years, in 2015 we will begin to see fitness enthusiasts gravitate back to multipurpose health clubs that can offer a variety of different workout experiences under a single roof.
There is no easy way to tell which of these trends could become the next CrossFit, but this list should give you an idea of what we’ll see in the fitness industry in 2015. You can use this information to plan your continuing education so you can be up-to-date on the latest trends before they become popular.
Source : By Pete McCall, MS McCall has an MS in Exercise Science and Health Promotion. In addition, he is an ACE-certified Personal Trainer (ACE-CPT)
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