Posts Tagged ‘fitness training’
Muscle Group In Strength Training Most Underdeveloped
Despite their importance to a wide range of athletic and sporting activities, the hip flexors are the most neglected major muscle group in strength training. It is very rare to find training programs that include hip flexor exercises. By contrast there is usually a great deal of emphasis on exercises for the leg extensors.
There are some obvious reasons for this comparative neglect. The principal muscles involved in hip flexion are the psoas and the iliacus, collectively known as the iliopsoas. Because they are relatively deep-seated rather than surface muscles they may have been overlooked by bodybuilders who have traditionally been the major innovators in strength training. Secondly, there are no obvious ways to adequately exercise them with free weights. Finally, these muscles do not have the obvious functional importance of their extensor counterparts. Yet, as antagonists, both hip and knee flexors perform a vital role in controlling the rate of descent and ascent in leg extension exercises such as the squat.
There is no corresponding problem of underdevelopment with the muscles responsible for knee joint flexion, the hamstring group. Because they cross two joints they are active in both leg extension and leg flexion. They act to flex the knee joint and also to extend the hip joint. Therefore they tend to be strengthened by complex leg extension exercises. Also hamstrings can be developed and strengthened through the use of the leg curl apparatus.
Strong hip flexors provide an advantage in a wide range of sports and athletic activities. In sprinting high knee lift is associated with increased stride length and therefore considerable attention is given to exercising the hip flexors. However, they are usually not exercised against resistance and consequently there is unlikely to be any appreciable strength increase.
Hip flexor strength is directly relevant to a range of activities in football. Kicking a ball is a complex coordinated action involving simultaneous knee extension and hip flexion, so developing a more powerful kick requires exercises applicable to these muscle groups. Strong hip flexors can also be very advantageous in the tackle situation in American football and both rugby union and rugby league where a player is attempting to take further steps forward with an opposing player clinging to his legs.
In addition those players in American football and rugby who have massively developed quadriceps and gluteus muscles are often unable to generate rapid knee lift and hence tend to shuffle around the field. Having stronger flexors would significantly improve their mobility.
It is commonly asserted that marked strength disparity between hip extensors and hip flexors may be a contributing factor in hamstring injuries in footballers. It is interesting to speculate on whether hip extensor/flexor imbalance might also be associated with the relatively high incidence of groin injuries.
Other sports where increased iliopsoas strength would appear to offer benefits include cycling, rowing and mountain climbing, in particular when scaling rock faces.
The problem in developing hip flexor strength has been the lack of appropriate exercises. Two that have traditionally been used for this muscle group are incline sit-ups and hanging leg raises, but in both cases the resistance is basically provided by the exerciser’s own body weight. As a consequence these exercises can make only a very limited contribution to actually strengthening the flexors.
Until now the only weighted resistance equipment employed for this purpose has been the multi-hip type machine. When using this multi-function apparatus for hip flexion the exerciser pushes with the lower thigh against a padded roller which swings in an arc. One difficulty with this apparatus is that the position of the hip joint is not fixed and thus it is difficult to maintain correct form when using heavy weights or lifting the thigh above the horizontal.
With the release of the MyoQuip HipneeFlex there is now a machine specifically designed to develop and strengthen the leg flexors. It exercises both hip and knee flexors simultaneously from full extension to full flexion. Because the biomechanical efficiency of these joints decreases in moving from extension to flexion, the mechanism is configured to provide decreasing resistance throughout the exercise movement and thus appropriate loading to both sets of flexors.
The absence until now of effective techniques for developing the hip flexors means that we do not really know what benefits would flow from their full development. However, given that in elite sport comparatively minor performance improvements can translate into contest supremacy, it is an area that offers great potential.
by:Bruce Ross
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Fitness Training Tips
Fitness strength training benefits individuals looking to become physically stronger while losing weight.
For fitness strength training, there’s a large variety of equipment you can use. Some of this equipment includes dumbbells, resistance bands, chin-up bars, full body weight systems (usually designed to target all muscle groups), and a weight bench.
Strength training is done when you add resistance to your workout in order to build muscle. In order to add resistance, you should start with no weight and then add five pounds of resistance at a time until you know how much weight you’re able to lift. You want your body to be outside of its comfort zone, but not to the point where you pose injury to your muscles.
When it comes to working out, many are driven by results. With fitness strength training, since you’re gradually increasing the weight as you workout, so know you’re getting results. Your overall body image will also improve as you start to take shape, which can lead to higher self esteem.
When you start your workout, you’ll want to do twelve sets of four for each target muscle group for thirty minutes three days out of the week. You do not want to work the same muscle two days in a row, so it’s beneficial to break your workout into working specific areas on different days of the week. For instance, you could do upper body (arms, chest, back, and abs) on Monday, Wednesday, and Friday and then do your lower body on Tuesday, Thursday, and Saturday. This way you’re giving your muscles time to repair and reducing the risk of injury.
You will eat high quality protein within a half hour after your workout because proteins increase the speed of which your muscles are able to recover. The sooner you’re able to eat protein the better. A few high quality proteins are chicken breast, turkey breast, and egg whites.
As with any fitness routine, talk to a doctor before starting a fitness strength training program so you know what workouts are best for you.
By: JP Davis
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A Fitness Training Plan
Your fitness training legislation should be designed to provide clear and tailored direction toward achieving your goals. It is a blueprint who organizes all of your exercise activities to one cohesive program for success.
Before you design your plan, establish selected training goals. Also, gather results based on data from any health or performance-related assessments, such as body composition, angst tests, or strength tests. Your goals and current condition offer meaningful information on which you can craft your individualized fitness training program.
Steps 1-6 summarize how to design your plan.
1. Set your intention date for achieving your goals and job backwards to the present.
2. Break downward your total era line to training phases of at the very least 4 weeks (with one or two latitude), starting with your initial conditioning phase.
3. Assign a purpose to each of the phases of training so that, collectively, they lead you to your goals. For example, phases may have a purpose of increasing strength fitness, cardio fitness, or maintaining fitness. All exercise activities should try in concert in the same phase. The use of training phases, or cycles, is well&wshyp;known as periodization.
4. Within each phase, or cycle, list variations by week and by day within a span which fits the purpose of the phase. Slight variations in training regimens submit more long&wshyp;term increases and pass up boredom.
5. Choose the primary exercises and alternatives that you plan to incorporate in your program in sunshine of the exercise equipment and facility you have available. Work in any prescribed exercises you may have received from a health professional.
6. Plan detailed daily workouts for the principally training phase. Select the exercises and activities for every training session and determine the order in which you will perform them. Allow ample little bit for all activities, including warm up and cool down.
After the design is completed, implement the first phase of the training plan. Evaluate your progress and revise the next and subsequent phases in light of how you are progressing toward your fitness training goals.
By: Muscle Trainer
A Muscle And Fitness Training System
Muscle fitness and training is an important facet in the bid to get overall body fitness and health. It is of key importance therefore that you get all relevant information about the muscle and fitness training system that will bring you to your objective without wasting time and effort.
Many a muscle and fitness training system come out of well tested and proven training methods passed and learnt from years gone by. A good muscle and fitness training system will, however, be the one which will offer a full body service not just concentrating on one set of muscles.
It is important for a balance to be attained so as your body does not become disfigured. The muscle and fitness training system should allow for building of all body muscle including abs, legs and arms both upper and lower and chest muscles. Such systems can be gotten by training and exercising with professionals in the gymnasiums e.t.c
By: Miss Phyza
Finding The Time For Exercise
Justin Yule is a local Chaska personal trainer, fitness boot camp instructor and author. Today he shows you how to find the time for exercise and weight loss.I’ve heard it a million times. – The mother who puts all of her time into her kids. – The husband who works all day in a job he doesn’t really like and comes home exhausted. – The wife & mother who juggles a career, kids and a husband. – The father who provides all day, gets home late and wants to see his kids before they go to bed.
There’s a bunch of different scenarios, and we all fall into one – one that seems like a good excuse not to perform the much needed and sometimes even desired fat burning and fitness workouts.But the reality is…there is no excuse not squeeze in a quick fat burning workout to keep you in shape, healthy and performing at your best!
If one mother or husband or wife or father can make it happen than so can everyone. You’re not the first to feel like you can’t do it all and you won’t be the last.
Trust me. I’ve been there, too.
Let me tell you something that I’ve learned first hand.
Your career and all the money in the world aren’t worth squat compared to your health. Although, it may not seem that way when you’re in the middle of it all.
– I need the money. – I’m making my way. – I’m building my future. – When I’m set I’ll have the time. – When the kids are all in school or out of the house I’ll focus on me.
Sound familiar?
Here’s the reality – YOUR LIFE WON’T CHANGE UNLESS YOU CHANGE!
There will always be another reason why you don’t have time.
– I’m in a more prominent role now and have more responsibilities. Meetings go late and I can’t just leave. – The kids are out of the house, but now we’ve got to put in the extra time to make more money to pay off all this debt. – The dog is getting old and needs me there. – My kids are now having kids and they really need my help while they’re making their careers.
Do you get the point? If you are finding reasons not to workout now you always will.
You need to break the cycle now!
People in your exact situation or worse have been able to do it. And, if one person can do a thing than anyone can do that thing. It just may take a little extra effort, planning or help at first.
Let me put it to you this way: If you want a strong, fit, sexy body you need to do the work to get it. And, don’t give me the genetics story. Yes, some people have it easier than others. Believe me, I’m not one of them, and it drives me nuts sometimes. But, I’ve found what I need to do based on what God has given me. If I want to be in shape than I have to do it. Period.
By the way, I’ve found nothing works better for fat burning and total fitness for me than High Intensity Interval Training Boot Camp workouts.
Here’s something else I want all you Mom’s and Dad’s to think about: Are you a good role model for your kids?
Another way to look at it is this: Do you want your kids to grow up and live the same lifestyle you do?
Guess what, your kids will most likely do what you do! In fact, you’re probably following in your parents’ footsteps yourself.
You need to sit down and take a real serious look at your schedule. Maybe you need to wake-up 30 or 60 minutes earlier. Maybe there’s a 30-minute block in the middle of the day you can get it done or how about a quick 20-minute session right after work?
If you train the right way you really don’t need a ton of time. Learn to make your workouts more efficient with the correct use of super fat burning boot camp style workouts that incorporate High Intensity Interval Training (HIIT).
Just do something.
Check out my No-Excuses Workout program. Are you ready?
Set your alarm for 1-minute earlier tomorrow. Yes, one minute. Get out of bed and do 20 seconds of jumping jacks, take a 10 second break, and then do 20 more seconds.
That’s it. I’m being totally serious.
Now, the next day set your alarm another minute earlier. Yup, just one more minute.
Get out of bed and do 20 seconds of jumping jacks, take a 10-second break, and then do 20 more seconds of jumping jacks, followed by another 10-second break. Then do the same thing with push-ups.
Day 3 add bent over rows. Day 4 add squats. Are you following me here?
Keep adding exercises 1 minute at a time for 20 – 30 days. Before you know it, you’ve trained your body to get up earlier and you’ve found the time to workout!
Excuses gone.
Isn’t thinking outside the box fun? 
Have Faith & Take Action!
Justin Yule
By: Justin Yule
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The Key Factors Of Fitness
1. Professional Assistance
Professional assistance from a certified personal trainer is a necessity if you want to reach your goals quickly and safely. Whether you use one a little or a lot your personal trainer can get you on the right track from the start. Your trainer will work with you to develop the right mix of the 5 key factors, providing you with the motivation and confidence to reach your goals quickly and safely. In short, your trainer eliminates the guesswork so you can focus on getting fit and feeling good.
2. Cardio Exercise
If you have a sedentary job, think about how your body feels at the end of the day. Do you have tight muscles, an aching back; feel exhausted even though you haven’t done anything physical? Now, think about how your body feels after a workout. Your muscles are warm and flexible; the blood is pumping through your body, providing oxygen and energy. You feel energized, confident, proud of yourself and ready to take on the world. Our bodies are made to move–not sit around all day.
Cardio is defined as any exercise that raises your heart rate for an extended period of time. Whether a treadmill, a stationary bike, an elliptical trainer or whatever other piece of equipment or cardio workout you choose, we can help you get maximum results. Proper and consistent cardio work takes less time than you think and the benefits are tremendous. Cardio can help you manage your weight, strengthen your heart and lungs, improve your mood & reduce stress, sleep better and have more energy, increase bone density and help combat chronic diseases.
3. Resistance Training
In the past our muscles used to get a workout by building shelter, hunting, farming, and all the other manual chores necessary to live. Today, however, we have engineered inactivity into our lives with labor-saving devices to the extent that our muscles rarely need to be pushed very hard. We spend more and more time in front of our computers and televisions. Research shows that physical inactivity is the second leading preventable cause of death in the United States. The benefits of resistance exercise are well documented, and ongoing research continues to prove that it’s an important activity for Americans to be engaged in.
Resistance training is any exercise that causes the muscles to contract against an external resistance with the expectation of increases in strength, tone, mass, and/or endurance. Resistance training can be performed using free weights, body weight, machines, and tubing and stability balls. Resistance exercise can raise metabolic rate, which means as you increase the amount of muscle you have, you will burn more calories. What does all this mean for you? You will be able to transform your body giving you the confidence and energy you desire. Other benefits include improved productivity, strength and bone density, as well as a reduction in stress, hypertension and osteoporosis.
4. Balanced Nutrition
Most “Diet Plans” are neither balanced nor nutritious and that is why they fail you. A healthy diet is about eating smarter, not less. You can actually eat your favorite foods and still get fit. The key is to understand what your body needs and when it needs it. Proteins, carbohydrates and even fats are necessary in a healthy balanced diet. With the right guidance and understanding of a balanced diet you can reach beyond your fitness goals.
5. Vitamins and Supplements
Without the right vitamins and supplements, you won’t reach your fitness goals as fast as you can. Vitamins are micronutrients that are essential to life and healthy living. And, as everyone is aware, failing to get the necessary amounts of specific vitamins can cause deficiency states that are unhealthy and even dangerous. Vitamins and supplements may boost metabolism if you’re trying to lose weight, lower fatigue if your goal is to build endurance, reduce the occurrence of certain illnesses and degenerative disorders, improve the functioning of the immune system, and, perhaps, even allow us to live longer and healthier lives.
By: Joseph Coupal
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Weights Strength Training
To prepare yourself in 10 weeks for a half marathon, you have to be able to run 3 miles, three to four times a week. If you have never set foot in a pair of running shoes, then why not get fit for a shorter run instead? With four weeks’ training, you will be able to do a 3 mile race, and you will be prepped to do a 7 mile run if you hang in there for eight weeks.
The training regime below is made up of the following components:
1: Regular runs
Run at a comfortable pace. If you’re training with a friend, you should be able to hold a conversation while you’re trotting along – if you cannot, slow down!
2: Long runs
Include a program with one long run a week, and a gradually increasing distance. This build-up is vital if you’re serious about finishing the half-marathon. Over the 10 weeks, your shortest run will be 1 mile and your longest 7. Once you’ve accomplished this distance, you will easily be able to do the full 13 mile half-marathon on race day.
3: Rest days
Rest is just as important as the running component of your marathon training. If you don’t allow your body to recover, you will set yourself up for burnout and injury – the last thing you need with race day looming. Week 10 is the so-called taper phase, where you reduce your exercise sessions so your body can recover from previous workouts. This will help you perform at your peak on race day.
4: Cross-training
Running heavily for 10 weeks can take its toll on your lower-body joints and muscles, not to mention put you at risk of injury. You can prevent this by cross-training – taking up aerobic activities other than running, such as cycling, swimming, snowboarding or skiing.
5: Stretching
To relieve muscle soreness, prevent injury and improve your overall flexibility, it’s important that you stretch your calves, quads, and hamstrings after each run – especially the long run. On the day following your long run, make sure you stretch every muscle group including your arms and shoulders – they, too, can become stiff from all the swinging while you run. Hold each stretch for at least 20 to 30 seconds.
6: Strength training
If your muscles are strong, your body will be better capable of supporting the areas that are prone to wear and tear from the impact of running, like the knees and hips. Do exercises using your own body weight, such as press-ups, squats and lunges, or use free weights and machines at the gym.
Runners are better off using lighter weights and doing more repetitions rather than lifting heavy weights. Strength training also promotes good posture, which helps even out bio-mechanical imbalances (i.e, putting more impact on one leg or knee when running).
Can I change the order of my workouts?
It’s fine to change the order of your training sessions to suit your work or family life – as long as you do as many of the stipulated weekly workouts as possible for the training schedule that you are using.
Where do I run and how do I measure the distances?
Pedometers are an obvious choice; I can’t see myself running without one now. They can be inexpensive, just make sure you calibrate yourself to the pedometer first. It is important that you choose to run in an area that you enjoy, for example around a lake or along the sea. You can measure the distance by car or bicycle and ask seasoned runners for tips on great places to run. Changing the route also keeps things interesting
Important note: Before attempting a half-marathon for the first time, it is wise to get the all-clear from your doctor, especially if you are over 35.
By: romeoicq1
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Benefits Of Online Exercise Programs
Online personal fitness training has become an affordable, convenient alternative to face-to-face personal training. The internet offers the ability to receive instruction from a qualified fitness trainer in the privacy of your home or office and even while traveling. The number of certified fitness trainers working with clients online has increased more than 400% in 2004 compared to 2003 and is predicted to double again in 2005/2006.
This type of training is ideal for someone who doesn’t have the income for a personal trainer or cannot commit to a scheduled session. What makes losing weight in cyberspace so appealing? CONVENIENCE! There are many people who would like to join a health club but do not have access to one due to location or simply the time to get to the gym. This is where online fitness training is a win-win situation because it provides an effective way to receive fitness advice and guidance from a fitness expert.
You will find similar programs offered on the internet for this service. A certified personal trainer will design an online training program specifically for you based on your individual profile. They will consider your age, exercise and medical history, fitness level and goals, available equipment and schedule availability. Workouts are e-mailed to you on a weekly bases and many services offer weekly encouragement e-mails and work-out tips. Each workout should include an animated demonstration and a detailed written instruction, just incase you have no idea how to safely perform a flat-bench dumbbell flye for your chest or a reverse trunk twist for your abs. Some also offer customized diet programs with access to meal plans.
Online training is also becoming very popular with preteens seeking a competitive edge in sports performance. Weather a young athlete is looking to increase his speed and endurance for soccer, needs a stronger arm for their overhand tennis swing or more leg power for football, online training can offer personalized training programs to help them achieve their goal. Parents who are concerned with cutbacks in school physical education classes are also taking an interest in online training to fight against the rising percent of obesity among children.
Online training is an effective, safe and convenient way to lose weight, tone your body and improve your health in the privacy of your own home. If you have trouble staying motivated, knowing what to do or just want a little extra help, this is a viable option available to you. But just like other workout programs, you have to follow the workout schedule and eat nutritious meals to reach your goals. But at least with online training you can train when and where it is convenient for you. In the comfort of your own home!
If you would like to learn more about online training, visit my website www.fitnessinhometraining.com and take the first step towards a heathier you!
Gina is an ISSA certified personal trainer. She works with her clients in their own homes and offers online fitness training. She writes a weekly fitness article for her local newspaper. Her passion is fitness and helping others reach their fitness goals. She participates in dualthons and 5K races all the way to marathons.
By: Gina Marietti
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