Staying on your game!

Staying Limber

2010-02-11T10:43:00.000-08:00

How many of you find yourself tight as a board as you get older? Flexibility is a huge component that many neglect to pay attention when starting an exercise program. If you don't stretch your muscles out over time they become tighter. This may lead to injury and/or muscle strains. Take at least 10-15 minutes a day to stretch either before and/or after your workouts. This will help you maintain a good range of motion in each joint. A stronger joint usually means the muscles surrounding that joint capsule will be stronger as well.

If you want a great challange go try out a beginner yoga class. This is a great way to improve balance, strength, and flexibility.

Outdoor Training

2010-01-06T12:09:00.001-08:00

Wednesday, January 6, 2010
Working out
Are you tired of working out on the same machines, being in the same environment every single day. I have something new, exciting and different for you to incorporate into your weekly workouts. Try this workout to keep time to a mininum and intensity level on high.

Workout #1
1) 2 40 yrd sprints
2)15 push ups
3) 25-30 total body weight squats
4)Upright rows w Moderatly Heavy Dumbbells ( 15 reps)
5) One arm Rows (12-15 reps)
6) Bicycle Oblique crunches

*Run through this workout 4 times as fast as you can. Record your time and try to get faster at completing this workout.

Workout #2

1) Jump Rope 75 revolutions
2) Tricep Dips off a bench ( 20-30 reps)
3)Dumbbell Shoulder Press (12-20 reps) Light to Mod. DB
4) Alternating Lunges ( 12-15 per leg)
5) Inverted Row (10-15 reps)
6) Front Plank Hold (30 sec. building up to 90 seconds)

* Run through the entire workout 3-4 times. See how fast you can go through it and record your time. Let me know if you have any questions about anything. I believe why not utilize the nice outdoors weather we have and keep your work outs fun and interesting.

The Choice: Cardio vs Weight Training!!

2009-12-17T21:12:00.000-08:00

There has been much debate which do I do if time is an issue?? Cardiovascular exercise done in your target heart rate zone can bring benefits beyond burning just calories. You can strengthen both your heart lungs and improve your overall sub Vo2. Your body continues to burn calories up to three hours after a moderate to high intense workout.

Strength training has benefits besides just building lean muscle tissue. It helps increase bone density, anaberobic capacity and increase metabolism. Weight training will keep your bodys metabolism burning at a higher effeciency(4-6)hrs.

So remember its most effective to include both in your workouts. Building lean muscle tissue and burning excess fat will help you look lean, fit and healthy.

* A good reference is this: 1 Lb of muscle burns 50-60 calories & 1 LB of fat burns 10-15 calories

This should give you a better idea of how to structure your workouts! If you need help with that, let me know

THE CORE......!

2009-08-26T11:54:00.000-07:00

Do you know what muscles make up YOUR core?? No, its just not having a 6 pack or rippled abs. Core stability is the foundation to your success, and this aides in everything you do.

Your core is composed of these muscles: rectus abdominis, traverse abdominis, interal & external obligues, pelvic floor, erector spinae, and glutes.

So try working all those in different planes of motion and see how strong you really are.*This is where you get all your power with you perform a certain movement.

Think Metabolism

2009-08-11T19:43:00.001-07:00

Eating small meals throughout each day will actually boost your metabolism to higher levels and help you build lean muscle tissue. Remember smaller portions more frequently throughout the day. You'll feel satisfied and less likely to overeat!!

Intensity during a workout??

2009-08-03T11:49:00.000-07:00

How hard do you workout or push yourself when exercising?? Do you know your maximal heart rate or what zone your in??

It's a great idea to invest in a heart rate watch or find out your Target heart rate zone so you know where to be and you can imrpove your cardiovascular fitness levels.

Formula: 220- age x .75 = Max Zone 220-age x.50 = Low Zone

This will help you know what intensity your at when exercising.