Archive for March, 2010
Anybody out there do crossfit? and don’t you LOVE it? or What do you think of it?
Crossfit is great. I don’t do exactly that anymore because it doesn’t fit my goals, but I still do Crossfit like workouts and believe in them completely.
If you’re looking for something fun, challenging, effective and functional, it’s amazing.
I just bought a a Marcy Platinum home gym and I can’t use the leg extension becuase I’m to tall. I’m aware that I’m supposed to align my ankels with the padded rolls but when I sit down and put my legs to the pads it comes up to me shins(I’m only 6′1) making it hard to use and very eneffective. I’m new to the workout scene and I have had a slinder body most of my life it’s a genetic thing my dad was tall and skinny to. Just wondering if there is an accesory out there to buy for my situation? or is there any suggestions on what I should do?
shorten your legs
Ever wondered how over the years there has been a surge of different strength training techniques that have come onto the market and then just faded away. Are you sick and tired of getting nowhere in the gym?
Well here we discuss the strength training strategies that will gain the maximum amount of muscle in the shortest time possible and have stood up to the test of time.
1. Training Frequency
The two main components of strength training are the intensity of the exercise and the recovery after the exercise. Infrequent, short, high intensity weight training sessions, followed by the required amount of time to recover and become stronger is what is needed to increase functional muscle size in the shortest period of time.
The latest research has repeatedly shown that muscles over-compensate (become stronger) up to a week after the previous workout, provided that the muscles are trained to failure.
Remember it’s not the training volume but the intensity and recuperation that are important when it comes to gains in strength and muscle.
2. Exercises Per Session
Tests under strict gym conditions have revealed that you’ve only got a limited amount of (readily available) energy to use for a weight training session. Blood tests on individuals have also revealed that blood sugar levels (available energy) drop dramatically after 20 to 30 minutes of high intensity training.
As you only have a short period of time to train before our blood sugar level drops, “Exercise Selection” is crucial. You have to use Multi-Joint or Compound movements, as these offer the most training stimulus for the available amount of time.
In other words, we can train many muscles simultaneously and thus use our energy more efficiently.
Performing three to four exercises with high intensity during a session are what most people are capable of. All the main structures of the body are worked hard during this time. Working on these big compound movements has a knock-on effect throughout the whole body; there is no need for specialization techniques or isolation movements.
The fact is, the whole body is worked hard, rest and recuperation is allowed to take place and at the next exercise session we push out a few more reps than before with the same weight, then we have gotten stronger i.e. more muscle.
3. Number of Sets per Exercise
After performing one complete set a compound exercise to total failure, it should be just about impossible to generate the same force and intensity for another complete set of the same exercise.
If you’re able to generate the same force and intensity for this second set then it’ll be pretty obvious that not enough effort has been put into the first set. Thus you’ll have to raise the intensity level you put out for the first set.
If you give the first set 100% effort and work the exercise hard to total failure (eg. you cannot move the bar after the last rep) then there will be not more requirement for further muscle stimulation on that specific exercise.
If you think that volume training (multiple sets) is more effective then you’re wrong! The latest research shows that single set training is as beneficial as multiple set training. Training one set will decrease the chances of over-training. It will also allow you to save more energy for other exercises required during the workout.
4. Number of Repetitions per Set
The development of muscle and strength is interrelated, it always has been. Strength training Sessions produce increases in strength that is equal to increases in functional muscle. (You’ll become stronger and grow muscle).
Cycling intensity through changes in repetitions and weight throughout a ten-week program is an effective way to maintain progression and avoid training plateaus (slumps in strength).
Repetitions can be cycled, the higher repetition range will stimulate the slow twitch muscle fibres and promote endurance. Moving further down the scale, the lower repetition range will activate the fast twitch muscle fibres and increase strength and muscle size.
Now its time to start putting these principles to work, Believe me once you start to apply these to your strength training workouts you will start to catapult your muscle gains like never before.
Gary Matthews
http://www.articlesbase.com/muscle-building-articles/instant-strength-training-strategies-that-anyone-can-use-122482.html
Certification is the First Thing to Look For
A personal trainer should be certified because that is your assurance you are working with a trainer who has the knowledge to provide you with a safe and effective workout. Not just any certification will do. You want a personal trainer who has been certified by a nationally recognized certifying organization, like ACE, which happens to be the largest non-profit fitness-certifying organization in the world.
Certification is more than a piece of paper. For example, to qualify for ACE certification, a personal trainer has to pass an intensive three-and-a-half hour, 175-question exam that covers exercise science and programming knowledge, including anatomy, kinesiology, health screening, basic nutrition and instructional methods.
After checking certification, there are a few other things you should take into consideration when hiring a personal trainer. Many require asking direct questions.
A Checklist to Help You Hire the Right Personal Trainer:
• Ask for references
Ask the trainer for the names and phone numbers of other clients with goals similar to yours. Call to see if they were pleased with their workouts, if the trainer was punctual and prepared, and if they felt their individual needs were addressed. The best personal trainer to hire is the one others give high marks to.
• Make sure the trainer has liability insurance and provides business policies in writing
Many personal trainers operate as independent contractors and are not employees of a fitness facility. You should find out if the trainer you want to hire carries professional liability insurance.
A reputable personal trainer should also make sure you understand the cancellation policy and billing procedure. The best way to avoid confusion and to protect your rights is to have those policies in writing.
• Look for a trainer who is able to assist you with your special needs
A personal trainer should always have you fill out a health history questionnaire to determine your needs or limitations. If you have a medical condition or a past injury, a personal trainer should design a session that takes these into account. If you’re under a doctor’s care, a personal trainer should discuss any exercise concerns with your doctor, and should ask for a health screening or release from your doctor.
• Find out what the trainer charges
Rates vary, depending on the trainer’s experience, and the length and location of the workout session. For example, a personal trainer who works in a fitness club will probably charge less per hour than one who works independently and needs to come to your home or office.
Decide if this is someone you can work with
some people like to exercise in the morning, some in the evening. Will the personal trainer you are talking to accommodate your schedule? What about the trainer’s gender? Some people do better working with a trainer of the same sex; others prefer the opposite sex.
The personal trainer you select should motivate you by positive, not negative, reinforcement. Even more important, that trainer should be someone you like.
Ask yourself if you think you could get along well with the trainer. Ask yourself, too, if you think the trainer is genuinely interested in helping you.
The personal trainer who best measures up is the one to hire. Because that is the professional who will help you get the best results. Get more information at
Kip Barden
http://www.articlesbase.com/fitness-articles/choosing-the-right-personal-trainer-for-you-106523.html
One can exercise very conveniently from home with the Weider Home Gyms. You can buy them directly from the manufacturer at very reasonable prices, most are below $1000.
The Weider Home Gyms are designed specifically with economy of space and ease of use in mind. Most of these machines are collapsible and can be stored somewhere out of the way until you want to use them. The compact design allows it to be used in the home or apartment without taking up a lot of living space.
Depending on which muscles that you want to exercise, different pieces of Weider home gym equipment can be used. If your purpose is a full body workout then owning a home gym would be the appropriate choice.
With the Weider home gym equipment that comes with two complete stations for the arms, back, legs, and chest, there is not a muscle in your body that you cannot exercise.
The Weider home gym equipment gives you a machine with resistance up to around 400 pounds that you can use to do more than 65 different workout exercises. Only a few years ago you would have that to go to the gym for that versatility in your workouts.
These home gym machines have power rod technology that gives you a power workout in the convenience of your own home.
They have different models of machines including the Weider Max Weight System, Weider 1120, and the Weider Home Gym Advantage.
The Weider Advantage can work nearly every muscle in the body and thereby gives you the option for varying your routine and gaining the most benefit from a well-rounded workout. You can, just like the serious bodybuilders, target your biceps one day, chest muscles the next, your legs the next day, etc.
People of different body types and different fitness levels can benefit from Weider Home Gyms. There are even serious bodybuilders who make use of them.
Apart from the versatility of these machines they also carry a brand-name, which through many years of excellent service has developed a respected reputation for quality and value for money.
It does not matter if you want to include toning into your weight loss program or if you want to build muscles for a stronger physique, the Weider home gym equipment has what it takes to help you attain your goal.
Tisha Diaz
http://www.articlesbase.com/health-articles/workout-like-a-professional-with-a-weider-home-gym-134410.html
With the busy lifestyle we all live these days, making the time to travel to and spend at the local gym on a weekly basis can often be simply impractical. If you’re serious about getting fit and healthy, building a home gym may be the recipe to get into shape.
When looking to build a gym, you need to think seriously about exactly what exercises are right for you before investing in expensive gym equipment.
Write down a clear plan for your new gym, what you need, and how much to spend. Start your search with second hand gym equipment, this can save literally thousands of dollars, often for near new fitness equipment.
So What Should Be Included In Your Gym?
- Free Weights
Free weights are one of the most diverse pieces of equipment to purchase for your gym whether you’re a serious body-builder or just getting started. Free weights can include basic dumb-bells, a bench press machine, barbells or weight plates. Free weights can also be used with stand-alone exercises to add resistance. One advantage of buying free weights is that you’ll use them the first day you use your gym, and you’ll still be using them three years down the track. When purchasing dumb-bells, it is a good idea to buy a set that includes a bar and separate weights, rather than molded dumb-bells. This means you can simply add heavier weights as you progress.
You should also think about getting a bench with your weights. There are a wide range of benches available, from fully adjustable benches to basic stationary benches. Although benches seem to be a very basic aspect, spending a little extra can expand your options for a range of muscle building exercises. I suggest choosing at minimum a bench with a basic incline option.
- Multi-station Equipment
Another good option is going with a multi-station gym center. These can be costly, but are an excellent option for simulating popular free-weight exercises, while keeping your gym compact. Before committing to one piece of equipment, discuss your goals with a fitness expert and make sure you will take full advantage of the machines features.
- Variable-Resistance Equipment
What are variable resistance machines? Think Nautilus® or Bowflex®. These are some of the more popular variable resistance machines providing a controlled alternative to free-weight training.
The main benefit of variable resistance equipment is the constant resistance in the range of movement for the particular muscle group you are training. Another advantage over traditional weight training is that by working with constant resistance, you make the muscle stronger and you do it much faster than traditional techniques.
This type of training also allows you to work as much or as little on specific muscle groups to reach your goals. There is the benefit of working that resistance through a greater range of movement that it is one of the most time-effective workout methods.
Adding variable-resistance equipment to your home gym is a good way to add structure to your workouts, working on tone as well as building muscle.
Portability is another major bonus of variable-resistance equipment. These pieces of equipment tend to take up little space and can often be easily dismantled for storage.
As far as which is best, free weights or variable-resistance, each has it’s own advantages depending on your specific fitness goals.
Home Gym Space
Now we’ve covered basic equipment, it’s time about to think about where you’re going to setup your home gym. Ideally you want to find a space that can get plenty of fresh air, a room with a view if you choose. If space is an issue, you may decide to go with a portable home gym, maybe a spare room that can be cleared when guests come. If you are going to be moving your gym equipment in and out, it’s a good idea to stay away from multi-station equipment, as these can be a recipe for disaster when moving. Garages can also be a good place for a home gym as the space is out of the way, generally well ventilated, and a good private place to work out.
Adding a television or stereo to your gym can also be a good idea. Many people soon find the motivation slipping, boredom setting in, and the gym being used less and less. Televisions and stereos are a great way to keep entertained while working out and keep progress on track.
Michael Hayden
http://www.articlesbase.com/health-articles/building-your-own-home-gym-119517.html
Fitness training is an important part of motocross training. We could go as far as saying that once you have become familiar with the most important riding techniques and tips, it is the fitness training program that you use that can really make the difference between simply finishing the race and finishing each race in the top spot. Many riders may think this statement is somewhat exaggerated, but in fact it is not. Mx training should consist of four distinct areas, namely practice, exercise, diet and mental preparation. Each of these will have a positive impact on your overall performance, provided you acknowledge their importance and act accordingly. And mx fitness should definitely not be overlooked.
Why is mx fitness so important? Because it can make a huge difference as far as your performance is concerned. Everyone knows that agility, flexibility, endurance and strength are of essence when it comes to motocross, and all these can only be achieved with mx fitness. Of course, you can choose to create your own fitness program that would keep you in good shape, but how certain are you that it will work? Maximizing your motocross performance is not a matter of exercising constantly. The kind of exercises you do and the way you do them is most important. And this is where mx fitness comes into place. We are talking about specific exercises that will help you overcome your weak points and break through your barriers. Doing the same exercises over and over again will eventually increase your strength and endurance, but they will definitely not lead to the spectacular results that a well-structured mx training program will give you. Mx fitness should not be about exercising as much as possible, but about exercising in a specific way, as required by your current fitness level and your specific situation.
If you are thinking of using supplements to boost your performance, you’d better think twice. Studies have shown that more than ninety per cent of all the sports supplements available on the market today are inefficient. But when it comes to a good mx training program, you can be certain that your money is well spent. Mx fitness can help you achieve a lot more than any type of supplements will ever give you. Inadequate exercises or too much exercise plus worthless supplements are a combination that will most likely fail to provide the expected results. On the other hand, adequate mx fitness and mx training will help you attain the results that you have dreamed of for so long.
Mx fitness programs are available from a series of providers. It is very important that you perform a diligent search and make and informed choice, because your performance is directly affected. A very smart move on your part would be to look for such mx training programs from those who have a wealth of experience in this field. Any fitness instructor can create an mx fitness program, but you can never be too sure that it will actually work to your needs. On the other hand, if the creator of such an mx training program has years of experience in motocross and mx fitness, it is very likely that you will attain the results that the mx training program promises.
For more resources about Mx training or even about mx fitness please review this link http://www.mxtrainingjournal.com
Groshan Fabiola
http://www.articlesbase.com/sports-and-fitness-articles/how-to-maximize-your-mx-fitness-performance-407771.html
It’s that time of the year again! Everyone is making New Year resolutions and you don’t want to be left behind. So, you’re scouring the Internet for fitness equipment and reading all those weight loss books. That’s good. But before you actually go out and buy expensive pieces of fitness equipment, you might want to keep some tips in mind.
Find out what you like: There are hundreds of pieces of equipment out there. But not everything is made for you. For example, are you a treadmill person or a yoga freak? What kinds of exercises do you like – floor exercises or Pilates? Are you medically fit to be using weights?
Get a free trial membership at a local gym. Test out the fitness equipment there for free. Get a feel for the different pieces you see there. This way, you can figure out pretty accurately whether you’re a weights person or whether you like the Abs exerciser more.
You must have some idea about what you want, what you like to do and what you can do before you invest a single dollar in fitness equipment.
Infomercials are just hype: It’s easy to get sold on these. When you see previously flabby men and women go from fat to fab in under three weeks, you feel that you too can replicate their success. But be wary of anything that seems very easy.
Instead of buying the fancy two-in-one exercisers and expensive equipment you see on TV, invest in small, usable pieces of fitness equipment. Items like push up bars, hand and leg weights, resistance tubes and gym balls are inexpensive but very useful.
Get toned: One of the best ways to get on the highway to health is to get toned. The inexpensive way to do it? The veritable gym ball, of course. Gym balls are superb for toning muscles in the back and in the abdomen. Their natural instability forces you to work your muscles if you want to retain balance. Gym balls are excellent for those suffering from a lower back injury or back pain because they help to strengthen the muscles.
Besides, gym balls are easy to work out on, even when you are sitting within the four walls of your home.
Consider doing something different: if you’ve broken your New Year resolutions every year, may be it’s time you tried some other form of exercise. These days, a variety of exercises are emerging as healthier alternatives to aerobics and weight lifting. Yoga is one such. Pilates is another. These exercises combine simple but effective body movements with proper breathing to strengthen every part of your body and keep it supple. Thus, these exercises can improve your posture, get rid of aches and pains and keep you nimble, strong and slim. The exercises are simple and when you do them the right way, the effect can be dramatic, to say the least.
Buy wisely: Look for fitness equipment that comes with a warranty. If you’re ordering online, make sure that the company has a robust delivery policy and a customer friendly return policy.
orsondixon
http://www.articlesbase.com/shopping-articles/how-to-buy-fitness-equipment-that-lasts-698902.html
SmoothFitness Exercise Equipment was established in 1984 and was the first fitness retailer found on the internet beginning in 1996. Today, they are the number one online retailer of home fitness equipment.
Among the line of SmoothFitness equipment, you can find treadmills, exercise bikes, and elliptical trainers. With an online presence, the company can provide exception fitness equipment at affordable prices due to no storefronts. All equipment is shipped directly from the factory allowing customers the benefit of no middleman, which also aids in reducing the cost. The company has warehouses in the Midwest, the West Coast, and the East Coast making it easier to ship directly to the customer and with only an online presence the cost is extremely lower for quality fitness equipment.
Examples of what you can find with SmoothFitness exercise equipment:
The Smooth 5.45 Treadmill offers features such as 6 pre-set programs, 9 customizable user profiles, heart rate control, low noise belt, oversized LCD display, commercial grade deck, push button electronics, shock assisted folding mechanism, hand grip speed pulse monitor, heavy gauge welded steel frame, a quarter mile track display with lap counter, transport wheels, and water bottle holders.
The Smooth 5.45 Treadmill offers a 2.5 HP Continuous duty motor, steel frame, and has speeds between .05 to 10 mph. the incline levels are from zero to 15. The belt is sturdy at 20 inches by 55 inches with a thickness of 1.6 mm and is 2 ply adding more durability. All this comes with a 1-year warranty on labor, 3-year warranty on parts and a lifetime warranty on the frame and motor.
Another one of the most popular Smooth Treadmills is the Smooth 6.45 Treadmill featuring a powerful yet quiet motor, quiet tread belt, 9 user profiles, oversized LCD display, heart rate control with a chest strap if wanted, swing arm shock absorption, dual stage and soft drop folding mechanism, transport wheels and 2 water bottle holders.
Smooth 6.45 Treadmill offers 3.0 HP continuous duty motor, 8 pre set programs, and a heavy gauge steel frame. The belt is a comfortable 20 inch by 60 inch and has a 2-ply 1.6 mm thickness. The speed of the Smooth 6.45 Treadmill is from 0.5 to 12 mph with incline levels from zero to 15. One of the most popular features is the foldability, so it can be stored out of the way when not in use. It comes with a 1-year home service warranty, a 5 years parts warranty, and a lifetime warranty on the motor and frame.
These are only two of the SmoothFitness treadmills available online. You can find all your fitness equipment needs as well as read the various reviews of a fitness professional to ensure you purchase the equipment that will not only fit your needs but your lifestyle.
Paul Reeve
http://www.articlesbase.com/health-articles/smoothfitness-exercise-equipment-738831.html
This is the first part of a two-part article. It covers plane and face—two of the four common denominators to a sweeter swing that will help you lower your golf handicap. Next week we’ll discuss centering and radius.
The next time you watch golf on TV, take a close look at each golfer’s swing. If you’re watching a PGA tournament, you’ll notice that the players all have something in common in addition to great mechanics: They’ve mastered the real basics of a good swing—plane, face, centering, and radius. These basics are critical to a great golf swing and sound ball striking. Fortunately, you don’t need great athletic ability to master them. You just need to practice some simple drills.
Of course, these basics are really just means to an end. They’re not ends in themselves, so mastering them won’t automatically lower your golf handicap. They must be combined with other fundamentals, like having a good grip, posture, ball position, and alignment, to achieve a great swing. But they’re a critical step. Unfortunately, written golf tips and personal golf lessons don’t always cover them.
Below we define two of the four basics—plane and face—and provide drills to help master them. Next week will cover centering and radius.
Plane:
You’ve probably have heard the term before, but you’re not sure exactly what it is or how it applies to your swing. Plane is defined by the angle your club creates when it’s ground at address. To master accuracy, the club must remain on this plane as it approaches the ball on the downswing. Actually, most golfers have two swing planes—the one formed by your takeaway and the other generated by your downswing, which is slightly flatter.
Of the two, the second is the most important. It’s the most powerful and direct route to the ball, as I’ve mentioned in my golf tips. Coming back to the ball above or below this plane short-circuits your power and causes pulls, slices, and an assortment of other types of bad shots. Ideally, you want to perfect your swing so that you’re always coming back to the ball on plane.
Plane Drill:
Place two shafts on the ground to represent the target line and two tees in the ground just outside the target line. Stick a tee in the grip end of your club before setting up. Now, address the ball and start your backswing. At the three-quarter position of your backswing, the tee in the club’s grip should point to the target line or out to the tee line. If the club’s butt points past or over the target line, the plane angle is too flat, so you need to do more work to perfect this basic. Keep working on the drill.
Face:
Face is another key swing basic. To be a great ball striker, you must rotate the clubface to square it at impact. Most players don’t rotate the clubface enough on the downswing to do this or they rotate it much too late. You must start rotating the clubface just before impact and finish just after it. To test oneself, take a practice swing without a ball and stop just after the impact. Your glove hand should be below your non-glove hand just after impact. If it’s not, you must rotate the clubface more.
Face was a major concern of Jack Nicklaus when he played on the tour. So he used a simple technique to square his clubface at impact, one I’ve written about in my golf tips and discussed in my golf lessons. He turned the clubface’s toe past the heel at impact to draw the ball from left to right. He felt that having the toe beat the heel to the ball encourages the clubface to close through impact. Jack’s tip helps you not only square your clubface, but also shape your shots and eliminate a slice.
Face Drill:
The face drill is one that you can easily do at home. Without a club, grab your left/hand wrist with your right hand. Left-handers need to do the opposite. Assume your golf stance and take the position to the top of the backswing. Hold it. Repeat. Keep doing it until it’s ingrained. The drill helps you develop a one-piece backswing and position the club at the top, so you can deliver the club back to the ball squarely at impact. This drill and the plane drill are compliments of Jim Mclean, the noted golf teacher.
While great mechanics are critical, the real keys to a sweeter swing are plane, face, centering, and radius. This week we discussed plane and face. Next week, we’ll talk about centering and radius. Developing a great swing depends on mastering these common denominators. Work on the drills discussed above and you’ll perfect them, taking you one step closer to a better golf handicap.
Jack Moorehouse
http://www.articlesbase.com/golf-articles/four-drills-for-achieving-a-sweeter-swing-part-i-1018769.html