Exercise

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Speed and Agility Training

Tuesday, March 3rd, 2009

training for speed

Looking at what is required to be a top athlete there are many Exercise and Nutrition factors to take into consideration if you want an edge over the competition.

No doubt about it, during the past three decades the one athletic attribute that has most clearly transcended the majority of sports and most clearly impacted sports performance has been explosive power – namely speed, agility, quickness and jumping ability. Yet, for so many athletes explosive speed, agility, quickness and jumping ability continues to be a key athletic attribute that remains just beyond their reach. The ‘traditional’ view is that an athlete who does not possess great natural speed, agility and quickness can never become a great athlete.

This is simply not true! With the right training, an athlete who was not ‘born quick’ can certainly become quick, and an athlete who was not gifted with tremendous jumping ability can certainly make significant improvements to their jumping ability. In a similar way, an athlete who already possesses good athletic ability can certainly make great improvements and reach that proverbial ‘next level.’ While it is true that our genetic makeup is largely responsible for our muscle fiber type composition (a major contributor to explosive power), the latest sports science research conclusively proves that almost all athletes can make significant speed, agility, quickness and vertical leap improvements! The key to these improvements is the right kind of training. speed and agility

Two of the main goals of any explosive speed, agility, quickness, and vertical leap training program should be to rapidly improve sports performance and reduce the risk of injury. Unfortunately, many of the older more traditional training programs have not accomplished these goals. In fact, many athletes using these programs fail to see the improvement they wanted, and actually increase their risk of injury. Let me explain.

All movement can be broken down into three plains of motion or directions – forwards and backwards (the Sagital Plane), side to side (the Frontal Plane), and rotational movement (the Transverse Plane) and three muscle actions – acceleration (concentric), stabilization (isometric), and deceleration (eccentric). Most sports require the ability to explosively move in all three directions and to explosively accelerate, decelerate, functionally stabilize, and explosively accelerate again. Yet, older ineffective forms of training traditionally have emphasized just one plain of motion (which is the sagital plain – for example: sprints, squats, lunges, leg presses, and leg curls) and one muscle action – primarily acceleration.

But functional movement and competitive sports is just not like this, and this is why close to 80% of all sports injuries occur without any contact with opponents and usually when an athlete decelerates and rotates (such as during a change in direction). Athletes must train in all three plains of motion agility equipment and with all muscle actions (acceleration, deceleration, stabilization), to create a much safer and much more effective program. In addition, workouts should be both age specific AND sport specific.

This is very important. A nine-year-old football player should not be using the same program as a fourteen-year-old basketball player or a nineteen-year-old hockey player. Construct a needs analysis of the sport. What are the dominant planes of motion and muscle actions used by the sport and position of the athlete? What are the energy/endurance demands? What are the rest ratio’s? What level of intensity is demanded in each phase of the game and for each position? A program should be built around these components. Finally, the use of effective goal setting, training logs and charts to measure and monitor progress and improvements is an additional, often ignored, component that is very important to overall motivation levels and thus also important to the overall success of any explosive speed, agility and quickness program.

Author: Spencer Wood

Spencer Wood MS, BA, BS, CSCS, PES, Member AAASP, is an internationally renowned speaker and dynamic trainer of athletes and coaches in the area of Winning Mental Skills & Toughness Training and Explosive Speed, Agility, Quickness Training http://www.iceboxathlete.com. Spencer continues to use his unique blend of passion for athletic excellence to impact the lives and careers of 1000’s of athletes and coaches of all ages from high school to the professional ranks.

Article Source: http://EzineArticles.com/?expert=Spencer_Wood

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Exercise Without Equipment

Saturday, February 28th, 2009

Bodyweight Exercise Video for in Home Fitness Training

Home Exercise Without Equipment

You have a million things to do and spending 2 hours at the gym just isn’t one of them. Sometimes there just isn’t enough hours in a day. If you exercise at home you cut out all that driving time and it seems more manageable. Having said that, don’t think you’re off the the hook. We can still get your heart rate up, boost your metabolism, and get results all in the comfort of you own home.

The secret to getting the most out of your workout at home, and in the gym, is performing your workout in the form of a circuit. By moving from one strength training exercise to the next you will get you heart rate up and knock out strength training and cardio in a matter of 30 minutes and leave your metabolism elevated for hours…all without equipment!

Here’s the plan.You are going to perform five exercises with no rest in between. If you are just getting started allow yourself to rest 15-20 seconds in between each move and work your way up to not resting at all. At the completion of all five exercise you will rest for 1-2 minutes. Then, move on to the next five exercises and perform them in the same fashion. Repeat the two groups of exercises 1-2 more times.

Group 1

1. Push-ups: 15 reps

Lie face down with legs extended out behind you and feet together
Place your hands slightly wider than shoulders width apart, palms down, elbows at a 90 degree angle
Wide Push-up Option: Start with hands about 3 inches wider that the regular push-up
Straighten arms, keeping abs tight and lift up on your toes (or knees for a modified version)so your body is flat like a table…get that butt out of the air!
Keeping your body straight, lower body to the ground by bending your elbows until your upper arms are parallel with the floor
Return to the start position by pushing yourself back up
Important: Keep your spine in line by keeping your eyes focused on the floor and your abs tight…don’t let your body sag on the way up. Also, exhale on the way up and inhale on the way down.Important: Get your butt out of the air! And don’t let your body sag! Keep your back straight, your spine in line and just hold the position.

2. Squats: 25 reps

Stand with feet about shoulder width apart, weight on heels, abs pulled in and good posture
Using weight…hold dumbbell with both hands directly in front of your body
Lower yourself down and back by bending your knees. Stick your butt out and keep a straight back
Lower yourself down until your upper thigh is parallel to the ground (almost as if you are about to sit on a chair)
Dumbbell hangs straight down in between legs
Exhale Return to the start position by straightening your legs
At the top, squeeze your butt cheeks together like you are picking up a $100 bill
Turn them into jump squats for more of a challenge
Important: Never let your knees extend past your toes. Keep a straight back. Don’t lean forward (shoulders back) and don’t let heals lose contact with the ground.

3. Abdominal Planks: 45-60 seconds

Start in push-up position: back straight, legs directly behind you, up on your toes,hands directly under shoulders and arms straight
you can start out on your knees and work up to being on your toes
You are balancing your weight on the palms of your hands and the balls of your feet
Hold this position for as long as you can…start with a goal of 30sec and work up to a minute plus
Place your hands further out in front for more of a challenge

4. Lunges: 15 on each leg

Stand with good posture
Feet together
Step straight out with one foot about 2 feet
Lower upper body toward the ground keeping front knee behind toe and shin perpendicular to ground
Push back up with front leg and return to start position with a controlled movement
Switch and repeat
Important: Knee should not touch ground. When knee extends out passed the toes this causes unnecessary stress on knee. Also, keep a good posture…try not to lean forward

5. Jumping Jacks: 60 seconds

you know the drill

Group 2

1. Pelvic Thrusts: 15 on each leg

Lie on your back with your heels on a bench or chair…your legs should make a 90 degree angle
With your arms relaxed at your side, raise the left leg up so it is pointed toward the sky…keep foot flexed (don’t point your toe)
Pressing the right heel into the bench or chair, drive your left heel straight up toward the sky by lifting your hips
Pause and slowly lower your body down until it almost touches the floor…repeat for instructed number of reps and switch legs
Important: Remember to breathe. Exhale as you drive your leg toward the sky and inhale on the way down.

2. Tricep Dips:15 reps

Position yourself with your butt just off the edge of bench or chair with hands next to your hips, fingers curled under chair, knuckles facing forward
Feet are out in front of you at a 90 degree angle (more advanced – legs out straight, motivated- heels on another chair or stability ball)
Lower your body toward the ground by bending at the elbows
Go as far as you can or until your arms are at a 90 degree angle
Return to the start position by straightening your arms
Inhale on the way down, and exhale on the way up
Important: Don’t let your elbows flare out. Don’t let your chest collapse as you lower down. Don’t perform this exercise if you have a shoulder injury or wrist pain

3. Chair Sits 20 seconds, rest for 5 seconds, back down for 20 more seconds

Stand with your feet together, good posture, weight on your heels
Bend your knees and lower your butt to the ground until 1ff8 your upper leg is almost parallel to the ground…don’t let your knees get over your toes
Bend forward slightly at the waist
Keeping your arms straight, raise your arms up to the sky until they are right by your ears
Jump your feet up toward your hands and land so you are in the squat position
Now jump straight up in the air, getting your feet off the ground and reaching for the sky
Land in the squat position, place your hands back on the floor and jump your feet back to the push-up position
Important: Keep your knees behind your toes and weight on your heels. Don’t let those arms drop…we don’t want your shoulders to miss out on the fun!

4. Superman: 15 reps and hold for 15 seconds after last rep

Lie face down with legs straight out behind you and arms straight out in front of you…like Superman
Lift you arms, chest and legs off the floor…squeeze your butt cheeks and hold for a beat!
Return to the start position, but don’t let your feet and hands touch the ground. They should hover a couple of inches above the ground.
Important: Nice, slow controlled movement

5. Mt. Climbers: 60 seconds

Start in the plank/push-up position with your body in a straight line, hands directly under your shoulders
Jump your left foot forward driving your knee up toward your chest (left foot stays off the ground)
Your right foot stays out behind you in the start position
Very quickly, return your left foot to the start position and simultaneously, repeat the same move with the right foot
Repeat at a rapid pace for the instructed amount of time

There you have it…what are you waiting for. Remember to keep that heart rate up and really challenge yourself for maximum calorie burn. Perform 2-3 days a week (non-consecutive days) other day and check out real-moms-real-fit for more pre-designed workouts.

Author: Sommer Tucker

Click here for pre-designed workout routines, interval cardio, and more weight loss tips and tricks.

Sommer Tucker – http://www.real-moms-real-fit.com

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And there’s plenty more to keep you going:

Erythema » Blog Archive » Exercises You Can Do In Your Chair

It is possible to exercise without moving from your chair, and these types of exercises can be ideal for seniors or people who are otherwise restricted in the methods they can use to keep in shape.

Other exercise equipment can be used, such as the much favored Bow Flex and other elastic materials that are designed to put some stress on muscle groups. You can use your chair both to maintain your current condition and to strengthen your body!

Ways to Exercise Without Equipment

I’m trying to lose weight. I’m only 15 years old and it’s hard for me to go to a gym or to buy exercise equipment to exercise in the house.

Choosing Home Fitness During A Bad Economy

There are ways to get great exercise without even knowing you are exercising. You don’t have to pay out a lot of money to build a fitness center in your home. Rather you simply need a weight bench and a few dumbbells.

Things You Should Know About The Right Stretching Equipment

But doing only stretching can be good exercise to keep in shape. When you are looking to do a lot of stretching and produce a work out routine it may be difficult to do without some helpful home equipment.

Looking for Discount Treadmill Equipment?

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Best Exercise To Flatten Tummy

Saturday, February 28th, 2009

Ten Tips On How To Flatten Your Belly

So if you’re tired of crunches or if you are not getting the results you desire, then read on because we have some for surprising tips to get a belly worth displaying for the summer.

1. Stop Stressing & Calm down: Too much stress can contribute to belly fat or a potbelly. Stress increases levels of cortisol. Cortisol is a ’stress hormone’ that seems to direct fat to our mid-section or the belly. It increases ones blood pressure and blood sugar, and it will reduce your immune responses. Would you like to know more and how to reduce stress? To keep your levels low, try this 5 to 10 minute stress reducer technique. Oh, make sure you find a quiet and comfortable place to sit and then take several slow deep breaths. Focus and meditate on a word, how about the word ‘one’ to yourself and continue to breath.

2. Turn away from the alcohol: Wine with dinner may be a contributing factor regarding belly fat. One reason for this is that alcohol tends to increase ones cortisol levels, in-turn causing an increase fat around your belly.

3. Put out the fire, stop smoking: Did you know that smokers tend to have more belly fat than non-smokers? Did you know that the stress hormone cortisol seems to be an issue here as well? Stop smoking, and in due time the amount of belly fat actually decrease.

4. Fiber Is a major factor: How can I get rid of belly fat? Eating more fiber is a great for overall weight loss (and its filling), and it will reduce the amount of food intake one would eat. Guess what? It also prevents constipation which can cause your belly to bulge. To stay regular, aim for 25 to 38-g of fiber a day by eating more whole grains, fruits, and vegetables. Oh, one could also engage in a fiber supplement, such as Metamucil.

5. Drink the water: Now this part mostly applies to women. For premenstrual bloating, drink lots and lots of water. This will actually assist in flushing away the bloating, and not make it worse. Oh, my wife informed me of this one. So women this is another way of asking yourself this question, how can I get rid of belly fat?

6. How strong are your bones: Osteoporosis, especially in women can bring on fractured bones in one important place in your body, and that is the spine, which can cause you to slump over. This shortens your abdominal area which gives your belly no place to go; yes you guessed it, bulging out! Take note, If you are over the age of 50, it is imperative that your calcium intake equals 1,200 mg of calcium every day from the food that you eat and/or supplements. If you are younger than 50 than a 1,000 mg a day is acceptable.

7. Can you say cardiovascular: Get your heart rate up! One can do all the ab exercises he or she wants; but it won’t do a thing unless you get rid of the fat hiding your abdominal muscles. The best way to do this is to start doing aerobic exercise for 30 to 60 minutes, five times a week. If you are not able to do five times a week, do it at lease three times a week. This may take a longer but it will be worth it. Uncover abdominal muscles by reducing the belly fat. The question again is, how can I get rid of belly fat?

8. The tummy, tuck it in: Did you know that you can tuck in your tummy as an exercise? Yes you can do this until it becomes comfortable to you, and soon it will come naturally. Hey, it’s like breathing! You should do this every chance you get. Hey, the start of new habits.

9. The weight factor: Shoot for two or three weight workouts a week. Use your own discretion on the amount of weights to use. Take note: Don’t over do it.

10. An ab workout while weight training: When doing weight lifting exercises stand as much as possible because this gets your abs working as well. Multitasking in this case is a good thing! ‘Your abs assists in balancing and stabilizing your body’. Concentrate on tightening your abs and maintain good posture. Oh, don’t hold your breath when you conduct this procedure.

Well that concludes our 10 Tips On How To Flatten Your Belly and how can I get rid of belly fat. Keep an eye out for additional tips when it comes reducing belly fat, and please visit our website for additional belly fat articles, and belly fat tips. By: Mr. Watt

Article Directory: http://www.articledashboard.com

Visit Website: howcanigetridofbellyfat.com – Mr. Watt first and foremost cares about his health and yours! Why get this? BECAUSE reading this article shows you’re NOT 100% HAPPY with the way your body look and fell. Today you can fix it right NOW!

Workout Video: Best Ab Exercise

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Best Exercise To Flatten Tummy

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The Secret to the Best Abdominal Exercise

The Secret to the Best Abdominal Exercise. With our often sedentary lifestyles, it’s no wonder that many of us have just a tad too much fat in the abdominal area. Maybe you’ve just had a baby, and baby stretched that tummy out good! … Keeping your feet flat on the floor, pull your upper body up, bringing your elbows forward in front of your face and touch your knees with your elbows.

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The Top Secrets of Fat Burning Exercise for Moms Everything You Need to Know About Fat Burning Nutrition for Moms Mom’s Time Management Guidelines How to Modify Your Eating Behavior for Success ~ Bonus Workout: Turbulence Training for Abs, … One Response to “4 Week Flat Tummy Results”. Claudia Says: February 16th, 2009 at 1:36 pm. Wow! Way to go Annik!!! I’m so inspired by your results that I’m going to go workout right now.

A Tummy Exercise That will Deliver You The Results You Want

I have searched high and low to get a great tummy exercise workout. I have tried everything from ab belts to crunch machines looking for the best exercise to flatten tummy.

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http://Ab-Flab.com – Looking for the best exercise to flatten the tummy? View a mistake many women make! Get the link to Mike Geary’s 27 Unique Tips for how to get rid of tummy fat.

Training at home? Find out if you’ve got the best equipment for your home gym.

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Benefits of Aerobic Exercise

Thursday, February 26th, 2009

Aerobic Exercises Benefits

For those looking to lose weight with aerobic exercises, below is some must know information that will give you a head start

Aerobics is known to be vital in pepping up cardio-vascular capacity. This means that it amply strengthens the cardiac muscle, lowers hypertension and decreases level of bad cholesterol. It further increases stamina by encouraging more oxygen into the body cells. It also lets the lungs bask in oxygen, even above the vital lung capacity. Overall, aerobics are a pleasant mantra to remain fit.

There is no doubt that most any form of aerobic exercise offers some benefits such as better circulation, improved respiration, better muscle tone and a feeling of well being. However most people are doing aerobic exercise for weight loss.

Everyday, it seems, we hear of some new truths, which may contradict what we have always accepted about a certain element of health and fitness. This can be related to the amount of minerals or vitamins you should or should not consume, the amount of exercise, particularly aerobic exercise, you should have and so on.

Every person out there wants to get his or her body in shape fast. There are several ways to get your body in shape and lose some weight but nothing comes close to aerobics. Aerobics is one of the best and the fastest possible ways to lose weight real fast and burn calories like crazy. Read on to discover some of the most effective aerobic exercises which would help you lose weight real fast…

A good aerobic exercise program can help you live a longer, healthier life and enhance your well being. You get a multitude of benefits if you do your aerobic workout on a regular basis even if the intensity is low or short in duration. It’s fun to keep a log of your workouts that track your progress to see how far you have come in your pursuit of fitness.

Brisk walking – This is another great aerobic exercise which makes you lose weight like anything. All of us walk but there is a way of walking. You see brisk walking burn calories twice as hard and helps you lose weight rapidly. But you might complain that you don’t have the time to walk, in this case Aerobic Exercises the best possible option is to stop driving to the nearest mall or the grocery store. Instead of driving have a brisk walk.

Cycling – Another great way of burning fat fast is to use a cycle. It can be a stationary or a regular bike. The good thing about cycling is that it does not strain the whole body and joints much but at the same time it provides you with a very intense workout which would help you shed a lot of weight real fast.

Climbing stairs – This is yet another very effective aerobic exercise which always gets you results. The good part is that you can do it even when you don’t have much time in your hands. We come across stairs almost everyday doesn’t matter if we are at home, work or some other place. Make sure you climb up two stairs at a time instead of one as that would lead to more intensity and more calories burning in the process which would help you lose weight. By: Hutch Peter

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Read about Natural Cures. Also read about Boost Immune System and Strengthen Immune System

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