Category Archives: fitness

Speed Training Workouts

Every coach and athlete wants to experience faster speeds, but that does not mean they are doing effective speed training workouts at their practices. Somewhere along the way, many coaches, at every level, began combining speed work and conditioning training as the foundation of their speed development. The result of this has been highly conditioned athletes who compete in sports where the demand of the sport does not require a significant percentage of the conditioning that has been developed.

That being said, the required changes likely only involve making minor modifications in your training philosophy. In this article I will cover acceleration development. Many programs neglect acceleration development even though it is the foundation of any program designed to improve speed. You can’t run at your true top speed if don’t have the ability to accelerate properly.

Success in most sports is based heavily on the ability to accelerate quickly and efficiently. This is because most sports primarily require short bursts of speed before the athlete stops, slows down or changes direction. The exception is track and field sprinters, where the acceleration portion of speed development is critical because it sets up the rest of the race. But even sports like soccer, traditionally trained using long slow runs and intervals, require a shift in emphasis to acceleration development. Success in these ‘endurance’ sports still depend on short periods of acceleration in order to get to a loose ball, breakaway from an opponent and get back on defense.

So there’s little point in doing speed training workouts if you haven’t first mastered the ability to accelerate. Here are some basic speed training workouts that you can do in order to improve the ability to accelerate. For our purposes we are talking about runs from 0 – 30 yards.

But before you begin, regardless of your sport or beliefs about training speed, there are some things you need to remember when it comes to acceleration development.

1). Full recovery between repetitions is required.

2). Full recovery means rest approximately one minute for every 10 yards that you run.

3). ‘Don’t train speed every day.

4). The more force you apply to the ground, the faster you’ll pick up speed

5). Make sure that your feet land beneath the hips.

6). The heels should never touch the ground when doing speed work.

7). You run faster when you stay relaxed then when you strain.

I like to start the training season with short runs up hill because this forces athletes to really drive the foot down into the ground in order to gain momentum. The ability to apply force into the ground with each stride is the driving force (pun intended) behind getting faster. I like to use fairly steep hills, that way the requirements in steps 4-7 above really become more pronounced. When you don’t follow those criteria, it becomes extremely difficult to accelerate quickly.

1). 10 x 20y uphill or on a flat surface from standing start. 2 minute rest.

2). 10 x 30y uphill or on a flat surface from (push up down position, 3 point stance or seated). 3 minutes rest.

As you can see, speed training workouts themselves aren’t especially complicated or fancy. The results come from following the 7 rules I mentioned earlier, mastering technique by using speed drills and improving strength by lifting weights. In all, the key is to follow a comprehensive and complete speed training program that will not only teach you the types of workouts that improve speed but also the many other elements of training that compliment your speed work and develop overall athletic ability. By looking for short cuts and quick answers, you’ll see inconsistent and frustrating results. But when your speed training workouts fit into a well designed training plan, you’ll get results that you didn’t realize could occur so quickly and easily.

A Big Workout Punch in A Small Training

From a technical point of view, you would take the TRX suspension trainer to be a dynamic complicated training gear. You may wonder how the use of straps could be an effective training kit. Yet this is as true as it sounds. The TRX suspension training kit is a small packaged piece of training equipment that offers high-end workouts.

Fitness equipment is in most cases considered as large and complicated to have one say they have gone through an exhilarating workout shelter. For them, the bigger the gear, the better the chances. It is never wise to judge a book by its covers and this is a saying befitting this workout kit. Many trainers hold a high regard towards the capabilities of this training gear.

If you look closely at standard work out gear, they are like the big guns. They will go for the huge, space consuming and heavy equipment. All this is the quest to feel like they have all that they need to get top-notch exercises done. With the TRX training gear, this is the least exempted from the picture.

Ask some of the suspension trainers about the kit and they will tell you how heavy the kit pack is. Thus, this way you can get the training that counts not what the training kit looks like in size. Using the TRX trainer is a sure way of doing workouts while leaning on results and not the size of equipment.

The big blow that this kit deals to many other training gears is in terms of workout space. When most fitness equipment consumes huge volumes of space, the TRX suspension training kit takes up little space. In fact, it takes up such a small space that you have enough room for doing better workouts.

A reputation of this gear is the ability to place it virtually anywhere. You only need to anchor it and it is all set to use TRX suspension trainers. While performing with it, do not just wonder what a bunch of straps will do to offer a complete workout.

As a TRX suspension trainer, you should be open to the exercise possibilities that come with it. A look at the TRX suspension-training kit will leave you perplexed on a few issues, the bigger one being that of workouts. At first sight, you may downplay the gear to not be a performer in terms of training on relation to your body size.

Yet the support to body weight that the TRX suspension trainer offers is amazing. Plan to run, do push-ups or other workouts. Then, you have it all covered using the suspension trainer. If you lack the expertise on using the gear, do not worry as it comes with a DVD manual on exercises for TRX suspension trainers.

Avoid These Top 5 Workout

Do you know the health and fitness industry is plagued by an over abundance of workout myths? A myth is a fiction or half truth, especially one that forms part of an ideology. Rob tells Jen about a new fitness program that is suppose to deliver amazing results; Jen tells Ted, and Ted then tells Pam, but only half of what Rob said. Confused? Just image how confusing Rob’s “cutting edge” theory has become. And the funny thing is, Rob made this up by telling people they will lose 3 inches
from their bellies, and hips by holding their breath for 30 seconds. Rob, without any scientific backing, dreamed this all up.

The sad thing is most people believe what they hear from so-called uninformed myth spreaders. After consulting with thousands of people, I have heard every possible workout myth known to man, and continue to de-bunk myths daily. Listed below
are my all time 5 favorite workout myths. Always look for the science and logic behind what people claim. Don’t automatically assume it is true unless studies back it, or specific quantitative results are shown.

After reading my 5 workout myths, you will be able to finally protect your own workout results, and share the fitness truth with others.

Myth 1 – Doing crunches, or abdominal work will decrease fat in the stomach area
(If you do thousands of crunches, then you will have a flat stomach.)

This is what some infomercials preach. They state you can obtain a flat, beautiful, stomach by using their simple ab machine. All you need to do is exercise 2 minutes per day,
and voila!

Please note, dear reader, you can’t SPOT REDUCE! By doing a specific exercise for a certain muscle does not make fat suddenly vanish. Fat is lost over time by burning
more calories than the body consumes on a regular basis. Fat will then disappear throughout your entire body, and you don’t have control of where it comes off. Doing a certain exercise for a specific muscle will only guarantee a stronger, more fit muscle.

The SECRET keys to fat loss are decreasing caloric intake, increasing activity for an extended period of time, and incorporating a workout of strength, cardio, and flexibility.

Myth 2 – Lifting heavy weight for 8-12 reps will build big muscles (especially women.)
You should lift very light weights and do a lot of reps, 20 +.

This is one that NEVER seems to go away. It keeps coming back to haunt me again, and again, and again. Ladies, doing heavier weights WILL NOT suddenly turn you into the Incredible Hulk. Your objective should be to maintain, or slightly increase your fat burning lean tissue. In order to do this you must increase the intensity of the exercise by elevating weight, number of reps, or decreasing rest time between sets.

If you increase intensity regularly, you will see good results. If you do not, you will get the same results you have been getting. Increase the intensity until you are happy
with the progress you have made, and then maintain the same intensity level.

Women, generally, don’t have the physiological make-up to develop big muscles unless they use steroids, and train with gut busting intensity. Most men workout a lifetime, and won’t build big muscles. Ladies, please don’t worry; challenge yourself in the gym.

Here is a valuable free resource to help you stay informed of the health, and fitness trends by letting you know what works, and what doesn’t.

Improve Your Fitness

All over the world people are increasingly conscious of health. We can rest on the fact that the most important things in life is to keep in shape and to lay out, in a sense enjoy things in life. Keeping fit means recapturing the days of your youth and the enjoyment of life in those days. A man would do anything for the sake of keeping himself young. Despite all types of treatments and surgeries which is a booming market, people continue to trust the natural believe of remaining fit, i.e., by exercising regularly and maintain a workout routine. It is very necessary to train, which takes care of all aspects of a good body.

There are various benefits derived from regular training fitness. Workouts succeed in relation to the physical needs of the body, if regularly observed, your body will obtain the desired shape. Major benefits of training programs are reducing the weight of a bulky body to the right proportion and increasing power in the body. That translates into a lower risk of diseases, helps reduce body fat and finally gives the body an attenuated form. Not only this but workouts helps with depression and insomnia by helping improve how you feel physically and spiritually. Increase self-esteem and get more energy to the body with workouts.

Fitness training also helps to increase the metabolism of the body, which means with more muscles, more calories in the body are used. The training helps to increase the shape of the muscles of the body, that increases the need to burn calories. To maintain metabolism levels we may opt for training fitness and some aerobic activities. Exercising not only helps maintain a strong and toned look but also contributes to maintain peace and mental content. It also helps reduce the symptoms of menopause, heart disease and maintains the level of cholesterol. And it gives the body a more attenuated look and feel, which not only looks strong but is stronger than it looks.

What a Runner Can’t Forget

Whether you jog to stay in shape or you compete in a few marathons a year your overall fitness diet is responsible for a large part of your performance. Being a competitive athlete requires tons of practice and dedication as far as the fitness goes, but some professional athletes and most amateurs don’t understand that fitness is only one half of the performance equation. The other is your diet health.

What you put in your mouth is the fuel for your body. When you are an athlete your body is finely tuned and even more sensitive to what you put into it. While many people try to improve their running times and distances by working out harder a simple awareness of their diet could yield the same results, without the extra strain on their body.

If you are a runner looking for help, or someone just getting into jogging, the first fitness diet recommendation would be to make sure that you are eating mostly organic food. Processed food contains many chemicals and preservatives that are toxic to your body and will not allow you to perform your best.

Then make sure that you are taking some type of high quality natural vitamin and mineral supplement so your body is getting the nutrition it needs. You can also get your vitamins and minerals from your diet, but because of soil depletion, convenience foods, and non-organic food it is difficult to do so. A sports nutrition drink that contains natural glucose, not high fructose corn syrup, is also highly recommended to provide optimal hydration before, during, and after any workout.

Fitness Diet For Lean Muscle

The key for developing the proper body type for running is to focus on developing lean muscle. It is important to remember that muscle, although it provides you strength, also weighs a lot so you want powerful toned muscles, not strong bulky ones.

A sprinter may need larger muscles to travel quickly for 100-400 meters, but they would be no match for a lean marathon runner in any race that was longer than a mile and visa versa. So develop and maintain the right muscle type for the running you do.

To develop lean muscle I would suggest taking high quality natural whey protein supplements or making sure you are getting enough protein from your diet. Also try consuming fresh, organic vegetable juice everyday to keep your body cleansed of any toxins. This will keep your body fat percentage very low.

You can get protein in your fitness diet by consuming:
* Organic free range eggs
* Organic red meat
* wild fish
* Organic nuts

Your body uses protein to build and repair your muscles. This is very important in the prevention of muscle-related injuries. For maximum benefits you should consume protein in the morning when you get up, immediately after your workout, and before you go to bed. Also try eating kelp or taking kelp supplements. Kelp aids in muscle repair and recovery.

The Carbohydrates

This is the most important area of a runner’s fitness diet. Why? Because carbohydrates = energy. However, don’t go out eating anything that has carbs in it.

A lot of runners I have talked to eat bread and/or pasta because of the carbohydrate content. While they are both loaded with carbs they are not the wisest choice for a runner. There are a lot of acidic ingredients in bread and pasta that will adversely affect your energy levels and endurance, such as refined sugar, flour, and preservatives.

Instead try to get carbohydrates in your fitness diet from a whole food source such as:
* Organic oats
* Bananas
* Broccoli

These are each much healthier and leaner than bread and pasta, but pack the same carb content. A great way to consume the oats and bananas is to put them in with your protein shake in the morning and after your run.

How many carbohydrates you need to consume in a day depends on the type of running you do. The farther you run the more carbohydrates you will need in your fitness diet.

What To Expect From A Fitness

Fitness fads come and go, but boot camp workouts are still among the most popular.

The great thing about boot camp classes is that they’re always different, so you’re constantly utilizing different muscles and switching things up. It really depends on who’s teaching the class and what their format is, but here’s what you can ‘usually’ expect from a boot camp style fitness class.

What to expect: To get your booty kicked. These classes are based on a series of drills, which can focus on muscular endurance, calisthenics and plyometrics. Some classes may use dumbbells or resistance bands, but will consist of mostly body-weight exercises.

Here are some of the exercises you might experience in one of your local boot camp classes:

1) Plyometric drills: Fast, powerful and functional movements. These can help to improve athletic performance and the functioning of the nervous system. The goal of plyo movements are to create a very strong muscle contraction in a short amount of time, and the movements consist of a quick lengthening phase followed by a resting phase. In boot camp classes, these movements can be used to spike up the heart rate so that you’re burning more calories during the strength exercises.

Other examples:

-Tuck jumps

-Box jumps

-Plyo push-ups

-Jumping lunges

-Burpees

2) The basics: Standard calisthenics that you’ve most likely seen before. These exercises can benefit muscular and cardiovascular fitness, and will consist of quite a few reps or sets, especially during a boot camp class.

-Lunges

-Squats

-Calf raises

-Dips

-Jumping jacks

-Push-ups

-Sit ups

-Crunches

-Flutter kicks

3) Props. Your instructor may use different props for the boot camp class, including dumbbells, resistance bands, an agility ladder, medicine balls, or even hurdles.

4) Intervals or timed stations. There could be different stations set up, and you can rotate through each station during class. Along with the rising popularity of Tabata intervals, I’ve noticed that many instructors are using this technique in their classes, so you can also expect to be timed for intervals, like 10 seconds rest, 20 seconds on, repeating 8 times for 4 minutes total.

What to wear: I find a lot of people have this question, so wear whatever you’re comfortable in, but make sure you have good supportive sneakers for jumping, running and lateral movement.

Pros:

-Variety. Changes are that class will be different every time, so as I always say: change creates change. This is a very good thing.

-Strength and cardio rolled into one workout! Fitness efficiency at its best.

-Group fitness energy and motivation. There is something so exciting and motivating about taking an intense class in a group setting, it keeps you going even when you want to stop the most!!!

Punching Bags For Fitness

Many people may not look to punching bags as their first option on the road to becoming more fit. They may think of them as being strictly for people who are trying to train to be boxers or fighters in some way. Indeed, that IS why they were first invented so many hundreds of years ago, to train fighters in the military. They have also been used for training in such martial arts as Taekwondo and Karate. It helps to use them to practice kicks as well as punches.

Nothing burns up excess calories quite as well as time spent with punching bags except, possibly, running. It is easy to understand when you consider the hard and fast punching and kicking that one does when using these bags. You can really work up a sweat that burns off even more calories while you are learning to keep your balance and defend yourself all at the same time. Attacking these bags also make excellent warming up exercises before you go running or jogging. Your muscles will be ready to be put through their paces with little risk of pulling any muscles.

Other benefits of using punching bags as part of your fitness routine include toning the muscles in your arms as well as your legs. It also builds up the strength in many muscles throughout your body. Spending time working out with the bag does not have to be done every single day. You can make these workouts fit in with your schedule whether that is three times a week, more or less. This makes one of the more ideal workouts because you can speed them up or slow them down to suit your needs. The perfect workout for your entire body may just be the best kept secret around.

Have You Ever Considered Using an Ergometer in Your Workouts?

An ergometer is a piece of exercise equipment that simulates swimming. This Vasa Trainer gives you the opportunity to simulate swimming strokes without getting in the water, so you dont have to go to the pool every day for your daily swim workout.

You can use this machine to build endurance for all swimming strokes in as little as 15 minutes a day. When you use this machine, you lie on a padded bench and you pull on paddles attached to the machine. You swim by pulling yourself up an inclined monorail.

The patented motion of the Vasa Trainer simulates the fundamental motions of swimming. It sets itself above all other swimming equipment by requiring you to pull your hands past your body while swimming.

The unique design lets you see and duplicate the correct swimming strokes and help you to build a powerful stroke. It is not only useful for swimmers as a training aid, but it useful for anyone who wants a good workout. Fitness trainers have known the benefits of swimming on the body for strengthening and toning muscles for a long time.

With the Vasa Traner you get a total body workout. There are over a hundred exercises that you can do on this single piece of exercise equipment. You can do biceps curls, chest press, triceps extensions and many, many more exercises. It is safe to use and does not have a jarring impact on the body because you pull your own body weight.

Discover This Online Gem For Quality Weight Loss Workouts

We all know how challenging it can be to get to the gym regularly – actually if you have an empowering view of your future self, then going to the gym regularly is a piece of cake just like the rest of your weight loss journey. But, for those of you who have still not discovered how to get an empowerment photo, let me provide you with an online gem that I recently discovered that will excite anyone to get out there and get moving on their workout.

Marina Online is actually Marina Kamen and you are going to like her offering. She’s a New York mother of 3 who has lost over 100 pounds and has an amazing personal story that you can check out online. She’s widely celebrated for her own successful weight loss journey and also for her online marketplace. She was the winner of the first People’s Choice Award in Podcasting for Musical Health & Fitness and once you look up her site, you’ll know why.

Marina is a singer/songwriter in NYC who has lost 100 pounds while writing and developing online musical programming for the exercise and fitness. MARINA started dance at age 4 in New York City, added violin and piano at age 7, and then, by the age of 11, went on to study opera and violin at the prestigious Manhattan School of Music. In1980, MARINA pioneered and spear headed the aerobic exercise industry as one of the original instructors at Body Design By Gilda NYC.

Marina Online offers Audio Workout Programs, Workout & Fitness Music and other goodies such as videos and books. If you like working out to music and getting the motivation from a quality workout routine but are sick of using standard pop music or the militant tone of the spin instructor, you are going to find her catalog refreshing. You’ll be jamming along working out all while thinking you are in a super cool night club dancing the night away. And studies show, that as you crank up the volume you work harder and get more results. So crank it up and let Marina Online show you the audio choices you’ll be sure to enjoy.

You will also appreciate how easy it is to shop and download your selections – and that is from a neatly categorized selection of over 1,200 products. They been at this a long time and the intuitive nature of the site is evidence of their years of developing a quality shopping experience. So if you are a mom like Marina and want to shed some pounds and be more excited about getting to the gym, then you’ll want to discover what I did.

Kevin Graham serves as the Managing Director at Empower Me Photo. Empower Me Photo provides tools to help those seeking to stay on their diet or exercise program over the long run – by showing how you are going to look AFTER you lose the weight.

Home Fitness Workouts

Lets face it when it comes time to purchase a new fitness workout everyone wants to make sure they get a good one. So what should you look for while choosing your home fitness workouts? While there can be many things to consider in making a decision in my opinion there are a few that stand out:

  • Does the workout meet your fitness level?
  • Will it meet or fulfill your fitness goals?
  • Can you fit the workout into your schedule?
  • Will it motivate you to continue to use it?

Does the workout meet your fitness level? If you purchase a workout that is either too difficult or too easy than you will probably not be consistent with it. In turn if you are not using it than you will not see any results.

If you are just beginning a fitness routine than make sure the workout has a trainer to follow at a beginners level. The exercises are usually preformed at an easier pace and if weights are used they are either very light or none at all. But as your fitness level increases than it is very easy to get more out of your workout by adding weights or increasing how much weight you use.

Will it meet or fulfill your fitness goals? What are the areas you want to focus on? If building muscle or toning them is what you hope to achieve than a routine that is mostly cardio won’t give you those results. Using a routine that focuses on the use of weights or strength training is going to get you to your goal much faster.

Knowing what you want from your workout routine before you make that purchase will help you choose the one that suits your goals best.

Can you fit the workout into your schedule? Chances are you are going to have to find the time to complete your fitness activity through out the week. If most days you only have thirty minutes than a forty-five minute or hour long workout is not going to work well for you.

I have found that if I don’t have the right fitness routine to fit into my schedule then more than likely I am going to do nothing at all. But luckily over the years I have added different workouts that I can do even if I don’t have a lot of time. This alone has helped me stay on a regular fitness routine. I really can’t use the excuse that I don’t have enough time for a workout.

Will it motivate you to continue to use it? This has happened to me a couple of times. I have purchased a good workout routine but I did not like the trainer. They were trying to be so overly motivational that it was a turn off. Then there have been those routines that are just plain boring. Needless to say I rarely do either of these workouts.