Archive for the ‘strength and conditioning’ Category
Leather saddlebags vary in quality and there can be different types of leather. However there are 3 Major categories used to classify the leather used to make saddlebags. They are split, vegetable and chrome leather motorcycle saddlebags. All of these different types of leather saddlebags have one specific method to care. Proper and adequate care increases the life of leather and protects the aesthetics of it. Please note that the leather used in making saddlebags is very different from the one used for apparel. As a result the care also differs. Leather care can be broken down in four major categories.
1. Cleaning
2. Conditioning
3. Polishing
4. protecting
It is required to work on the leather Motorcycle saddlebags in a well ventilated area. This is due to the problems related to the dangerous chemicals, which are included in the cleaning solutions. An ideal place to clean the saddlebags is outdoors. However a garage can also be an ideal place only if it is well ventilated.
Choose a good quality cleaning solution that does not pose danger to the color of your leather saddlebags. If the cleaning solution is very strong not only it would pose danger to your leathers color but it would also weaken the threat used for stitching the leather. Water can be added to dilute the cleaning solution. To make sure the strength of cleaning solution is right start by cleaning the back of the saddlebag and see the results. The cleaning solution can be applied using any kind of cloth as long as it is perfectly clean. Most leather experts consider nubuk cleaning cloth to be the best solution.
The second stage in the leather care is conditioning of your leather saddlebags. Conditioning does not need to be done regularly but conditioning once in a while is an excellent way to keep you leather saddlebags in good condition. The process of conditioning consists of lubricating the leather saddlebags. Lubricating is done by applying a thin coat of oil on the leather saddlebags. After all leather is skin of an animal and like most skins it needs to be moisturized in order to look good and last long.
The third stage of leather care is polishing. Polishing is done to make your leather saddlebags stand out and look more glamorous. When selecting the polish make sure it does not clog the pours of the leather to make it dry.
The fourth and the last stage in the leather care is adding moister barrier to your leather saddlebags. This process tends to block the pours of the leather to prevent damage caused by rain. Another advantage of this process is that the saddlebags can look clean for longer period of time.
It is important for the motorcycle riders to protect their leather saddlebags from rain and especially mud. If you plan on going off road use saddlebag rain covers.
Harry Alan
http://www.articlesbase.com/motorcycles-articles/leather-motorcycle-saddlebags-care-125607.html
Every time I read a skiing magazine or see another so called “expert” recommending ski-specific workouts, I have to cringe when I see some of the exercises recommended! After all, isn’t the goal of an effective skier fitness training routine to reduce injuries while simultaneously building incredible strength and endurance in your legs and core?
Of course that’s the goal… we all want to tear up the slopes as long as possible, avoid the dreaded “jello legs” that might cut our day of skiing short, and also prevent those nagging injuries that might cut our season short.
The problem I’ve seen with traditional workout routines that are being recommended for skiers are that they not only use inefficient exercises that don’t carry over that well to actual skiing movements, but also may even be setting you up for an injury. For example, if you’ve seen workout routines that are recommending machine leg presses, machine leg extensions, and machine leg curls, please run screaming from that workout recommendation as fast as you can! It will only set you up for injury, and won’t even help your goal of strength and endurance that’s actually applicable to skiing movements.
The same can be said if you see authors recommending smith machine squats or any smith machine exercises whatsoever… they should all be avoided as smith machine movements follow unnatural movement patterns (not biomechanically correct) that can create excessive stress on the back and possible injury there and/or in the knees.
Now what about wall squats (aka “wall sits”)? Well, although almost every skiing fitness program in existence seems to recommend this exercise for skiers, I don’t find it to be optimal. I will say that it’s a step in the right direction compared to the machine-based exercises that I mentioned previously. However, wall squats are still not a truly effective exercise that carries over directly to strength and endurance throughout the entire range of motion that the legs use during skiing. This exercise can be mildly effective since even an isometric exercise held for endurance in one joint angle will still carry over to a slightly wider range of motion, but I actually have at least a dozen exercises that are MUCH more effective than wall squats.
One of the other major faults that I’ve found with typical ski workout fitness routines is that they often neglect achieving a proper joint strength balance (proper strength ratios between quadriceps, hamstrings, etc). Although skiing demands a lot of work from your quadriceps and less work from your hamstrings and glutes, it is still vitally important for injury prevention to maintain proper strength ratios between all of the muscle groups of the lower body and also make sure the small stabilizer muscles around the joints are properly strengthened. This is yet another factor that’s lacking in most skier workout programs.
Want to know all of the specific exercises that really work in developing rock solid legs that will never quit on you on the slopes? Visit here for the best Ski Conditioning Exercises. and learn the best kept secrets.
THOMPSON STEPHEN
http://www.articlesbase.com/wellness-articles/the-best-ski-exercises-for-rock-solid-skier-legs-688889.html
Exercise can literally make you feel better mentally and emotionally and you can often train even if you have some health problems or injuries. For example if you have arthritis or stress fractures you can still use elliptical equipment to exercise and maintain muscle mass. And you can exercise at home in relative ease if you have the equipment for it.
It can be tuff to get started and you simply need to find your inner motivation for using the exercise equipment. Well, don’t feel too guilty, people often make resolutions to begin a proper exercise routine and find that they slack off in a few weeks. If you set specific days for the training it often work better and after some time you get kind of addicted to training.
Even if your gym might have some of the newest and greatest exercise equipment available there are great alternatives to gym training. In fact, aerobic exercise is far more effective at helping you lose weight then strength training, although a home gym can help you build up your muscle mass which can accelerate your weight loss in addition to the aerobic exercises that you do.
Whether this comes in the form of housecleaning for an hour or strength training at the gym, it is a fact that exercise keeps your muscles strong, your heart strong, and your body in shape. If you haven’t been involved in weight strength training in the past, it is really easy to get confused by all the different kind of home gym equipment that is on the market today.
Try to get some good guidance and training before you undertake using free weights to make sure you are doing it properly. If you decide to go this route, it’s a good idea to invest in a training program that will show you how to use your equipment properly and avoid injury.
Most home gyms are usually strength training machines that provide a structured way of performing each exercise. The benefits of strength training are many and well-documented, and they can be very useful for overall body conditioning
When you look at gym equipment, you can pick out some of the most useful and flexible machines and tools, and separate them from the gimmicks. Many users of home gym equipment have or use multistation pieces that allow them to workout on several types of machines in one, for example the Bowflex. There are also multiple weight machines to use each one focusing on a different muscle.
The home gym equipments generally falls into two major categories, the first being home gyms that use rods or bars to create resistance, and the second being strength training machines that use a weight stack or plates. Both categories have advantages and do not hesitate to use a machine with weight stack or plates. It is good training to do that job as well.
Keith George
http://www.articlesbase.com/fitness-articles/gym-equipment-for-total-body-fitness-119351.html
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By Rob Rayburn, Personal Fitness Trainer
This article opens with a very important safety note; plyometrics are advanced training techniques designed to produce explosive gains in a relatively short period of time. Plyometrics should not be used by fitness novices or exercisers who have been inactive for significant periods of time. The element of plyometrics that make them so effective is also what makes this technique inherently dangerous for beginning exercisers.
Plyometrics and other dynamic training methods, when properly executed, are incredibly efficient and effective by eliciting fuller muscle contractions, resulting in maximum muscle fiber recruitment, which ultimately translates into more significant gains. One appealing aspect of traditional plyometric exercises is that a lot of movements are performed with only body weight resistance. Form in execution of these types of movements is critical in preventing injury.
Plyometrics are commonly used in sport-specific training, as a way to dramatically increase power (where strength meets speed) through very basic movements in a lot of cases. It is important to note that one doesn’t perform plyometric exercises in the same manner as conventional strength training exercises. The reason for this is that proper execution of plyometric techniques requires explosive movements on the part of the exerciser. Because of the intensity level of various plyometric exercises, it is not recommended that any one craft his or her personal training routine consisting only of these exercises. In other words, it is very easy for one to over-work the muscles and joints of the body utilizing these techniques.
Plyometric sets are meant to supplement a current strength training program. Unless you are a highly-trained competitive athlete working with strength and conditioning coaches daily, Plyometrics should never be used as a “stand alone” strength training routine.
When one is involved in a typical strength training program, individual training sessions are generally broke down in a manner that works a particular set of muscle groups on day one, then an entirely different set of muscle groups on day two. This allows for maximal intensity during the session while the non-working muscles are recovering from the previous session. As we all know, muscle tissue does not grow under duress or strain. Muscle tissue actually grows during the recovery period between training sessions.
If one is working the muscles of the upper body in a training session, plyometric sets can be used to work the lower body, between upper body sets. Of course, a key consideration is recovery time between leg sessions. If the muscles of the legs are still sore from a previous training session, do not perform plyometric sets. The same rule applies to the upper body. If one is working the legs in a session, plyometric movements may be used for the upper body between leg sets; again, if the muscles of the upper body are not sufficiently recovered from the last session, avoid any further stress imposed by plyometric movements. Some basic plyometric exercises are listed and described below.
Lower Body Plyometric Exercises: Designed to improve power and explosiveness in the musculature of the lower body. This can be key for football players, particularly linemen and running backs, who rely on lower body power for explosiveness. Obviously, basketball players benefit from plyometric techniques, as well, when the goal is to play “above the rim.” The focus should be for plyometric exercise to mimic movements executed during the game.
· Jump Squats-Jump squats are performed without added resistance (body weight only) and are performed in the following manner: Assume the squat position with the back straight, torso tilted slightly forward, and knees bent approximately 90 degrees (thighs parallel to the floor). The arms should also be at the sides and bent to roughly 90 degrees (forearms parallel to the floor). On exertion, explode through the legs, jumping as high as possible while simultaneously extending arms straight overhead. When the feet re-establish contact with the ground (this is considered one repetition), methodically and thoughtfully return to the starting position. Caution: do not allow the knees to bend beyond the toe-line or the thighs to descend beyond parallel to the floor, on return. Once you are back at the starting position-repeat the movement. Regarding the number of repetitions in the set, one should start with minimal reps, and then progress incrementally.
· Lateral Jump- A lateral jump is similar in execution to the jump squat with obvious differences. Instead of exploding straight-up, the movement will be to the left or right. The adaptations to the movement are similar; however, the stimulus has been changed by the lateral movement of the exercise. This particular exercise may employ the use of a box, or platform, assuming one has the coordination to safely land on the box. If using the box technique, do not jump from the box to the floor. Step off instead prior to the next repetition. The box is not necessary to perform this movement.
The techniques listed above are considered basic, low-intensity plyometric movements that will enhance strength and power in the major muscle groups of the legs. There are a plethora of variations of these basic movements that are designed to alter the exercise stimuli; however, this article won’t get into those variations.
Upper Body Plyometric Exercises: Where explosion and power in the muscles of the upper body are essential, the following upper body plyometric movements will further develop those traits. Sports that require power in the upper body include: wrestling, mixed martial arts and boxing (more powerful strikes), and any sport that involves explosive upper body movement (throwing, tennis, others). Most of these exercises employ either a medicine ball, or in some cases, a basketball may be utilized.
· Overhead Throws- An over-head throw requires a wall, or a partner, and some sort of ball (medicine ball is recommended; however, a basketball may be substituted). Begin the movement facing the wall at a safe distance, ball grasped in both hands with arms extended overhead. Your stance should provide for optimal balance during the set. To achieve this, stand with feet no further than shoulder width apart, and staggered, one foot slightly in front of the other. When ready, explosively extend the arms out in front, throwing the ball off the wall with as much force as possible. Catch the ball on the bounce and methodically return to the starting position. Immediately repeat the movement. Each throw is considered a repetition.
Side Throws-This movement is performed in much the same way as the overhead throw except the exerciser is standing with either the left or right side of the body facing the wall (standing sideways to the wall). The arms are held slightly bent, with the ball resting on the hip farthest from the wall. Knees should remain slightly bent throughout the movement. On exertion, allow the trunk to pivot naturally at the hips, and with as much force as possible, throw the ball off the wall or to your partner in a slightly underhanded fashion. Catch the ball on the bounce or from your partner, and thoughtfully return to the starting position. Immediately repeat the movement. Each throw is considered a single repetition.
Again, regarding the number of repetitions, one should start with a minimal number of throws to begin with, and then progress incrementally. As with any fitness routine, the same cornerstones apply. Whether one is new to exercise, or a highly-trained competitive athlete, there are some very basic rules and principles that apply to any successful personal training program or routine.
Gradual Progressive Overload, or GPO, should be observed in any fitness routine, from day one. As the term suggests, one should begin a fitness program at an intensity level that is slightly below what the individual is capable of, and incrementally increase intensity as one progresses through the training cycle. In other words, go easy on those first couple of sessions in the gym. If the intensity level of one’s training program is too heavy at the onset, delayed muscle soreness will invariably result, and impact one’s training program negatively. If one is too sore to train, then he or she will not train. Delayed muscle soreness can last for quite some time. Again, be sensible in your approach when starting a training program.
FITT is an acronym for frequency, intensity, time, and type of exercise. The other significant cornerstone of any successful training program, FITT will dictate the particular exercise stimuli that are involved in one’s training program. It is not necessary for one to make dramatic, wholesale changes to an existing training prescription or routine, in order to change the intensity level and thereby the training stimulus. Subtle changes in any of the above variables will result in significant gains, assuming that consistent and periodic changes are made. Essentially, one can obviously achieve greater results by adding an extra day of training (frequency), by increasing or altering intensity levels during the training session (intensity), by extending the training session by 15-30 minutes (time), or by changing the exercise performed (type). Personal judgment comes into play when manipulating FITT. If one is already training five days per week, this author wouldn’t suggest adding that sixth day, as recovery is extremely important to the success of a training program, as well as injury prevention. Instead of adding the sixth day to your schedule, go a little longer during scheduled training sessions, or increase resistance by five percent. In the long run, subtle changes in intensity are much more effective, and much less likely to result in a training-related injury.
Be sensible, prudent, and thoughtful when tweaking your training program and results will remain consistent.
Robert Rayburn Jr
http://www.articlesbase.com/muscle-building-articles/resistance-training-serieskeys-to-explosive-gains-3the-power-of-plyometrics-680418.html
Gym memberships as well as home fitness equipment can be very expensive. The usual options you have is to buy free weights and dumbbells and workout at home, or you could get a monthly membership a fitness gym and get access to their weight machines. With a home gym, you could just have the solution to incorporate fitness into your daily routine.
There are a variety of fitness equipment available, so how do you select which is right for you. There may be other benefits to some kinds of gym and home fitness equipment, exercise bikes can also strengthen and tone leg muscles for example, but cardio equipment’s primary goal is to raise the heart rate and break a sweat.
Usually there are two types of exercise recommended for the human body: strength training and cardio. If this comes in the form of house cleaning for an hour or strength training at the gym, the result is that every exercise keeps your muscles strong, your heart strong, and your body in shape. If you new to weight strength training, it is easy to get confused by all the different kind of home gym equipment that is on the market today.
It is a fact that the benefits of strength training are many and they are well documented. First, they can be very useful for overall body conditioning and using a home gym equipment for strength training has become a very popular component of many people’s home fitness workouts. It is not easy to choose the best home gym and equipment for the job. Take into consideration what your ultimate goal is, for example do you want to tone the muscle you have, focus on strength training or work up to full-tilt body-building?
Nowadays, a wide range is available, ranging from the traditional weight bench to the multi-station gym with weight machines where free weights and resistance equipment are used. Most home gym equipment falls into two major categories, the first being home gyms that use rods or bars to create resistance, and the second being strength training machines that use a weight stack or plates.
When it comes to weight control, don’t expect a home gym to be the most effective method. Aerobic exercises are far more effective at helping you lose weight then strength training, although a home gym can help you build up your muscle mass. In that way you can accelerate your weight loss in addition to the aerobic exercises that you do.
As said before, choosing the right equipment for your workout can be a very difficult decision. A simple thing like mirrors allow members to view their reflection and inspect their exercise form. So a mirror in your home workout room can help you with your form during exercise, allow you to visually track your progress and motivate you to achieve greater results.
Keith George
http://www.articlesbase.com/fitness-articles/fitness-through-workout-and-a-bowflex-130990.html
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Whilst boxing training is primarily used by competitive and novice boxers as a form of conditioning, it is quite often not realised that there are added benefits to a boxing workout, such as assistance in strength and conditioning performance.
The nature of boxing relies on a fast explosive movement as you throw punches. These fast punches are activated by fast twitch muscle fibres. As you train more and more, and develop your punching speed you will train your body to activate more fast twitch muscle fibres. Whoever can recruit the most fast twitch muscle fibres will have the quickest punch!
When we weight train, say for example a bench press, we rely on fast twitch muscle fibres to process the movement. We can train these fast twitch muscle fibres by completing explosive weight training, as is often done my most trainers.
But from experience, I have found that utilising boxing training to create explosive muscle contraction is a more effective way of increasing fast twitch muscle fibre recruitment.
Try adding two to three boxing sessions per week into your training schedule to assist gains in strength and conditioning exercises. Most weight trainers will not like this as they will have concerns regarding muscle loss; however our purpose is to build strength, which will in turn create muscle. If you have never boxed before then seek the assist of your local boxing club, which will give you are grounding in areas of technique and attitude.
An ideal sample workout aimed towards assisting strength and conditioning through explosive movements would be as follows:
Warm Up-
Jump rope, Dynamic stretches
Skills-
Mirror shadow boxing 1 x 5.00
Conditioning-
Dynamic push up 5 x 10
2.00 rounds, 0.30 break
Heavy bag x 5 rounds
Jump rope x 3 rounds
Dynamic push up 4 x 10
Jab-jab-cross 3 x 5
Cross-jab-cross 3 x 5
Dynamic push up 4 x 10
Cool Down-
Static stretching
Dynamic push up
Dynamic push ups involve an explosive movement on the concentric muscle contraction (when you are pushing your body upwards). This can be achieved in various types of exercises, such as a clap push up, or bounding from one side of medicine ball to the other.
Heavy bag
We are looking for explosive movements, so when working the heavy bag have a focus on quality punching rather than quantity. Work on the outside with lateral movements and coming in for punches like a sniper, as well as on the inside and controlling the bag with solid, fast and powerful punching.
Combinations
Completed in sets of five have a strong focus on an explosive three punch combinations. Think fast, and move fast. Maintain a focus on technique with an even distribution of weight (never let your body move over your feet) and keep punches long.
Gavin Stone
http://www.articlesbase.com/sports-and-fitness-articles/boxing-training-to-assist-weight-training-276658.html
