Posts Tagged ‘workout’
Test your limits with this brutal, 4-exercise workout circuit.
On most days you head to the gym and ‘do the right thing’. You take out your training log, follow the reps and sets, add a little more weight than last week and walk out the door feeling pretty darn good about yourself. Other days, you’re not quite ‘feeling it’ and you spend less time squatting and more time chatting up the hot chick in the power rack. Hey, it happens. (more…)
Winter blues are reason enough to seek out the sun. But here’s another: People with adequate levels of vitamin D—produced when your skin is exposed to the sun’s rays—have about half the risk of developing type 1 diabetes, according to a new study in the American Journal of Epidemiology.
Unlike type 2 diabetes, which is linked to obesity, type 1 is an autoimmune disorder. (Though it was once called juvenile-onset diabetes, actually develops in adults about 60 percent of the time.) If you have it, your body destroys the beta cells in your pancreas that produce insulin. But the new research suggests the sunshine vitamin may interfere to save those cells. “Vitamin D can decrease the immune response that supports the development of autoimmunity, and may protect the insulin-producing cells from death,” says study author Kassandra Munger, Ph.D., of the Harvard School of Public Health. (more…)
Warm up with the mobility and dynamic flexibility moves. Then perform the 1-minute drill. Rest 15 to 30 seconds, then do the strength circuit. Rest 1 minute. Repeat the drill and strength circuit sequence three to five times. After the first round, try to work at an effort of 7 or 8 (on a scale of 1 to 10) each time you perform the 1-minute drill.
MOBILITY AND DYNAMIC FLEXIBILITY
Perform the following exercises as fast as possible with good form. Rest 30 seconds between exercises and 1 minute between rounds. Perform 2 rounds. (more…)
Many people don’t realize the benefits of bodyweight training because in every magazine you see, there are dudes in the gym hitting weights. But, with all training, there is a regression and progression to every exercise. For example a regression for hanging leg lifts is performing a plank. The progression would be performing the movement with a medicine ball between your feet.
Another example would be a bench press. Many people can’t do a conventional bench press because of existing shoulder issues, their form is bad or they just don’t have access to the equipment.
Push-ups are a great alternative. Not only can you perform push-ups with various hand positions but you can also do them from an elevated surface extending the range of motion for the shoulders and engage more muscle fibers.
Bodyweight Training Benefits:
- Versatile, many different variations
- Can be done anywhere
- Improves movement
- Improves relative strength
- Can improve reactive strength
Often you are provided with a rep range. For example, you will be asked to do 3 sets of 6-8 reps. When you see these rep ranges, you should be striving to achieve the highest number in the range in each set. Unfortunately, I’ve noticed people skimping by, and doing the minimum amount of reps per set. To put it simply, 6 or 7 reps just isn’t the same as performing all 8 reps.
Skimping on reps can dramatically impede your athletic progress, since most of the positive adaptations in exercise come from exceeding your comfort barrier and grinding out those last and most difficult repetitions. Little differences in the way you approach these strength sets, can dramatically alter the outcome of your training.
Let’s say you are doing 3 sets of 6-8 reps of shoulder press and determine that 150 lbs is an appropriate weight for you. Maybe you’re feeling a little tired, and decide to do 6 reps per set, even though you’re capable of doing 8 reps per set. We can calculate the effect of that decision by using the formula for work, which is just force x distance.
The average bale of hay weighs about 80 pounds. Why does this matter to you? Try throwing one around for 12 hours a day. It’s precisely why 31-year-old Bucky Mitchell, a D.C.-based personal trainer who grew up within the Pennsylvania Amish culture, incorporates twisting strength moves into his clients’ workouts.
That’s right: Amish guys have super-strong cores—and they use them to stay injury-free for life.
“Men in the Amish Mennonite culture regularly move within the three planes of motion: baling and carrying hay, tending to farm animals, and raising barns,” Mitchell says. And as a result of that constant work, these men are rarely injured.
“Even the butchers constantly move heavy meat from the floor to overhead, and side to side,” says Mitchell. “You may find some small overuse injuries after 25 years because bodies naturally wear out, but rarely do you see things like ankle sprains or shoulder impingements, let alone back pain.” (more…)
Hill workouts are a necessary evil for all runners.
Just a mention of the word “hills” causes some runners to shudder. Hills should not be thought of as an enemy that slows the average pace of your run, increases your heart rate or causes agony to your comfortable outing. Although they’re not easy, they are very necessary and should be planned for and embraced as a positive training element.
Hill work is an extremely effective way to gain more power, increase running economy and improve speed. The repetitive nature of hill workouts forces the muscular system to develop in response to the stress being placed on it, while the nervous system increases firing patterns to fast-twitch muscle fibers. Completing hill workouts also increases speed and endurance because of the resistance inherent to running up hill and the associated increase in heart rate.
Hills should be thought of as a form of speed work and included intentionally; they help introduce the body to faster work with less impact at a slower pace. Injury-prone runners who struggle with adding faster work will find hills provide the same stimulus with less risk. It might seem a bit counterintuitive, but, if done properly, running up a hill at a slower pace with lighter footstrikes is actually a much safer approach than jumping on the track and hammering out speed work. Hills are also a great way to keep your heart rate up for an extended period of time, thus increasing overall aerobic development.
The M6 Treadwall is based on 20 years of design and research into the rotating climbing wall. The newest incarnation of our original product has every feature that we could stuff in, including legendary durability. For fun, and for serious training, the past two decades has seen the treadwall put to multiple uses throughout the world.
Cross training in particular has never been easier, lower the M6 to the full -12 degree angle and work all the muscles in your arms shoulders and core at once. Change the angle to +12 degree and get your hips, legs, core, and balance dialed to perfection. Find the most comfortable angle for you and get a continuous aerobic burn everywhere, at once. Whatever your motives are this rotating climbing wall has enough space at 6 feet wide and 10 or 11 feet high to let you roam.
Available in two configurations, freestanding or wallmount, the M6 doesn’t take up a ton of space. The freestanding M6 can even be fitted with casters to provide easy movement through your gym affording you as much space as you require. The wallmount unit sits tight to the wall freeing up valuable floor space while still allowing you to cruise at a +5 or -5 degree angle. Or, get the external upgrade and trailer option and take your treadwall to the moon!
Courtesy of Brewersledge.com
Strength training is good for runners. But strength training takes time, and most runners feel they barely have enough time to do all the running they want to do, let alone extra workouts on the side. And many runners also don’t enjoy strength training.
It’s quite a pickle. But I believe that runners can have their pickle and eat it too by taking a very simple approach to strength training. I call them TV workouts: strength workouts that can be done at home—while you watch your favorite prime-time television shows, if so wish—in minimal time and with only an aerobics step and a jump rope for equipment. You don’t even have to change into workout clothes if you don’t want to.
Three quick sessions per week will give you meaningful benefits in the forms of improved running economy and reduced injury risk. The following selection of exercises provides the ideal mix of specific benefits for runners. Some improve overall strength, others increase stride power, and still others enhance joint stability. There’s no need to vary the workout over time. If you were making your living as a runner I would recommend that you put a little mental energy into making your strength-training program progressive, but for the average runner that extra mental cost is not worth the added physical benefit.
Think of your “TV workouts” as being like flossing your teeth: something you do routinely, year-round, the same way every time to maintain a certain desired benefit. Complete just one or two sets of each exercise two or three times per week. (more…)