Archive for the ‘strength training’ Category
Flexibility is the range of movement that you have in your joints. Some say that this definition should only apply if there is no exterior help to move the joint, but this is not correct. If your joints have a greater degree of movement when aided by an external force, then that degree of movement defines the flexibility.
Hence, if you strengthen you muscles, and these act as the external force, then the flexibility of your joints will allow a greater range of movement than were your muscles unable to exert that degree of force.
To put it simply, if you have a great degree of flexibility in your joints, then the stronger you are, the more you will be able to put that flexibility to use in the range of movement you have at your disposal. It goes without saying that the more flexibility you have in a martial art the better.
However, people do not have the same range of flexibility throughout their bodies. Even more specifically, flexibility in one range or direction of motion at a specific joint does not imply flexibility in another. Hence that fact that you have complete ability to complete perfect front splits does not infer that you have the same control over side splits, even though it is the same hip joint that is involved. The two are not connected. A suitable flexibility exercise program, therefore, should be designed to provide good flexibility in all joints in all directions of movement, relevant to the martial art studied.
Flexibility training should be carried out in conjunction with strength training in order that the range of flexibility achieved can be used to its full potential by the muscles that move the bones in the joints. There is no truth in the belief that you must trade flexibility and strength. Supreme strength simply means supreme use of the flexibility gained through training.
However there is more than this in a martial art. Tension and relaxation are of supreme importance. Tension is equated with power and strength while relaxation is equated with speed and flexibility. Russian Cossacks used to train with their sabres by standing waist deep in water and slicing into the water with their blades. As they became weary they would learn to relax on the downstroke and tense and use their power on at the moment of strike.
The results were incredible and awesome. A Cossack could slice a man from shoulder down to saddle with one strike with only a light sabre. All due to using relaxation and power at the correct times. This can be simulated by using a large rubber eraser. About three inches by an inch square is about right. Hold it in the fist and explosively compress it. Do this using your core power. Compress hard with maximum explosion, just as if you were punching. Then relax just as quickly. Repeat this during the day – explosive compression and quick relaxation. Eventually you be able to carry out this rapid-fire tight-loose-tight sequence without thought.
This is a relaxation technique, but cannot replace the experience of the fight since fear of being hit cannot help tighten you up. However, if you do this for a few hours every day (easier than you think since the eraser can be carried in your pocket) you will find that you can relax your fist until the moment of the strike when you require maximum power.
Whether in boxing or karate, this will improve your performance and strength. Combine this with your flexibility training and you will be on the first rung of achieving greatness in karate or any other explosive martial art. Russian training methods help you to develop this total control over relaxation and explosive power in the use of your strength and flexibility.
Peter Nisbet
http://www.articlesbase.com/sports-and-fitness-articles/flexibility-and-strength-in-martial-arts-108193.html
I get tired of reading in body building forums about Isometric training and how they, these “internet experts” believe it doesn’t work. They never offer up an facts or proof, just their opinion. Which they proudly pronounce it as if it were GOD’s word!
Well folks, here are the facts read em and weep OR get excited!
I would like you to take a moment to read this entire article, this is not some rehash of the same subject. In this article I will break it down for you and give you all the facts.
Here’s a short snip from an article published by NASA-
Isometric Training In Space
“Strength training, says Fitts, involves two different types of resistance exercises: high-intensity isotonics, which shortens and lengthens muscles (for example, lifting and lowering a dumbbell), and isometrics, which fully contracts muscles without movement (for example, pushing against a doorway). Both types of exercise could potentially reduce muscle atrophy in microgravity. Fitts’ experiments with rats, however, suggest that isometrics may protect slow fibers better than isotonics because slow fibers develop very little force during relatively fast isotonic motions.”
Hmm, sounds to me as the boys in space are using what workds to build strength.
Isometric Training On Earth
Oh wait here’s another one for the ladies, just in case you thought Isometric training was just for men. This a small part of an interview with Jane Seymour the actress regarding how she stays in incredible shape.
“Lifetime: What is your exercise of choice these days?
Seymour: Isometrics. I used to throw my back out often. A couple of years ago, it got so bad that I couldn’t move. It turned out I had a herniated disc. That’s the kind of injury you expect to see in a linebacker in the Super Bowl, not in a woman who weighs 115 pounds.
I had to have surgery. My doctor recommended isometrics to help my recovery, so I’ve been doing it for two years.” With isometrics, you have to focus on your body’s alignment and engaging the muscles. I get more out of isometrics than crunches.
It has given me really strong stomach muscles, and I have a longer, leaner look than before. I really wasn’t concentrating on looking good with isometrics that was just a by-product. The main thing is that it has helped with my back pain. I don’t need a chiropractor or a masseuse.”
I guess Isometric training is being used for rehabilitation. But, then what do doctors know!
In Part 2 I will reveal what Olympic Teams thru out the world think about Isometric Training
Frank Sherrill
http://www.articlesbase.com/fitness-articles/isometric-training-fact-or-muscle-building-hoax-part-1-74763.html
Many women nowadays are into resistance training. Many get into resistance training programs engaging into sports. Resistance training is important for women. It allows you to be active and have a healthy body. You may also gain the needed strength and physically built muscles.
Before you start lifting weights, you should know the proper ways on how to execute the exercise. Many women seriously encounter injuries when they incorrectly lift weights. It is important that you get rid first of the excess weight that you have by walking or jogging. You may also purchase weight loss equipment such as treadmills, cross bar platinum, and nutrition boo guides for a better health.
Women usually do not have the natural muscle structure that most men have. They may not also have the same strength to carry heavy loads or the same resistance that men have. What more if you get older? Your body may no longer have the same strength when you were still young. This happens because of the lifestyle you have or just because of aging process. Your resistance may have just decreased and your body tends to weaken.
You can benefit many things when you get into resistance training. Even if you are not an athlete or a body-building enthusiasts, you can get into resistance training programs. Having an active body and well-toned muscles can provide you the more strength and good resistance. You can do some workout outdoors like walking or jogging to get a better blood circulation.
You may also do some stretching and warm up exercises to allow the blood nutrients go to the muscles and joints of your body. Muscle stretching also helps in lessening the risks of injuries and muscle pains after the work out. Muscles tend to sore and get strained if you are not well warmed-up and do the proper stretching techniques before the work out.
In addition, muscle stretching also gives you more flexibility. You will be able to execute exercises comfortably and effectively. It is advisable that you do repetitive stretching and warm ups. Repetition of exercises makes your muscles and joints more enhanced and more adapted to the motion you are executing.
When you are ready to lift weights, you should first work on your larger muscles then the smaller ones. You may then finally go to the muscles that are isolated. You may execute push-ups that can enhance the upper muscles of the body. Before doing triceps extension exercises, you should first focus on the larger muscle groups such as the muscle found in your butt. You may execute exercises like repetitive squatting, box step-ups, and lunges.
You may also work on your quads which is the muscle found on the front thigh. You may perform repetitive squatting and lunges as well. You may also use the leg extension machine and the leg press machine for a well-executed exercise.
You should always remember that you work on the opposite muscles. Muscles tend to get imbalanced especially if the amounts of exercises you do are not equally distributed. When performing triceps extension, it is advised that you also do bicep exercises. If you work out on the chest and the stomach area like crunches, it is important that you do back extension exercises to get a balanced upper muscle toning.
Always take a rest after your resistance training work out. Allow your muscles to cool gradually so that you will not feel any sore or strained muscles. After the resistance training, you will see that you are more ready and physically fit for many kinds of sports.
Nicholas Tan
http://www.articlesbase.com/wellness-articles/body-health-importance-of-resistance-training-for-women-692944.html
Tae Kwon Do is a martial art form that originated in Korea over two thousand years ago. Tae Kwon Do literally means “the way kicking and punching”. Tae Kwon Do stresses fast and effective strikes that are accurate and powerful. Tae Kwon Do is not just a martial arts style, but also a mindset and way of life. Most people recognize Tae Kwan Do by its fast kicks, spinning kicks, and aerial kicks. However, Tae Kwon Do also makes use of the fists and can be very defensive as well. Taekwondo footwork training allows a martial arts practitioner to improve his or her precision and speed.
Tae Kwon Do pushes muscles to their limit in terms of speed, strength, and flexibility. Tae Kwon Do also pushes your body to operate with as little oxygen as possible so that you can perform fast and energy-draining moves without getting tired quickly. Tae Kwon Do combines extensive fitness training with fighting skills that can be applied to most self defense situations. The precision gained from Taekwondo footwork training can even be applied to other martial arts disciplines and make you a more effective fighter in any martial arts style.
Tae Kwon Do is also effective at training the mind and improving the student’s ability to focus. Tae Kwon Do is not about sheer strength but focusing the mind to allow the student to deliver strikers on target while keeping a cool head. Tae Kwon Do helps you identify the correct target to strike and improves your ability to make a strong impact. Tae Kwon Do also stresses the ability to quickly return to your fighting position after following through on the previous move.
Strikes that are seen before they land often do not land at all, which is why Taekwondo footwork training is designed to help you minimize your telegraphing of moves to help each strike be a surprise that is not blocked and reaches its target.
By combining mental focus, cool-headedness, precise strikes that hit the most important targets, extreme physical fitness, and fast reactions and defenses, Tae Kwon Do is a complete martial arts package that represents the pinnacle of unarmed defense. It is important to keep focuses enough to be able to logically deconstruct the situation. It takes precision to hit the proper targets. Hitting a good target can end an altercation quickly while repeatedly hitting less optimal targets can make very little head way. Being able to move quickly helps ensure you will not be blocked and that you can return to your stance quickly enough to prevent a counter attack. Tae Kwon Do is a very practical martial arts system that works in the real world to offer personal protection.
Yoshi Kundagawa
http://www.articlesbase.com/sports-and-fitness-articles/taekwondo-footwork-training-to-improve-your-attacking-precision-133731.html
Fitness Trainer Cardio – Swiss Ball, Pump, 6 lb. Medicine Ball, Strength Ball Training, Don Chu Vide
Fitness Trainer Cardio – Using the Strength Ball Training book and Don Chu’s Plyoball video guides, develop greater strength and stability and enhance your sport performance with a Swiss Ball (pump included) and 6 lb. Medicine Ball. (can upgrade to the 8-10 lb. ball)\r\n\r\n More Info About Fitness Trainer Cardio – Swiss Ball, Pump, 6 lb. Medicine Ball, Strength Ball Training, Don Chu Video\r\n
In the interview below, we talk in depth about the topic of abdominal training and the biggest myths and mistakes we see in this area of fitness.
Below is a copy of the abs training portion of the interview. We will talk about the nutrition details required for losing enough stomach fat to etch out those 6 pack abs in future article.
CB: Okay Mike, so where does the normal man or woman go wrong when it comes to training abdominals?
MG: Most people are going to be surprised at this answer. In their search for ’six pack abs’, the biggest mistake I see most people making is wasting WAY too much of their time working their abdominals directly… pumping away with all sorts of different abdominals-specific exercises.
I’m sure you know what I’m referring to. The person is trying so hard to get those abdominals to show visibly, that they are spending almost most of their time in the gym with tons of reps of crunches, leg raises, twisting exercises, and so on. Meanwhile, that wasted time directly training the abs could have been more effectively spent on a properly designed full body training program that would produce a much better metabolic response and increase the fat-burning hormone levels in their body in addition.
After all, losing the belly fat that is covering the abdominals is the MOST important aspect to finally be able to make your abdominals visible. Unfortunately, pumping away with hundreds of crunches, sit ups, and leg raises does NOT cause much of a metabolic or fat burning hormonal response.
This is the main focus of my Truth about 6-Pack Abs book… full body training programs and proper nutrition to slash off that stubborn abdominal fat and reveal the 6-pack that is hiding underneath!
Of course it wouldn’t be an abdominals book if I didn’t focus on abs development too, but I make sure firstly that the most important concepts for lasting body fat reduction are established.
CB: Do you see any gender differences in mistakes they make? And more importantly, do you see any gender differences in the response to various types of abdominal training?
MG: To be honest, I don’t really see any need for men or women to work out differently. Bottom line… the best exercises are the best exercises regardless of gender.
However, in regards to mistakes I see between genders… Yes, I tend to see women more often are deathly afraid to use weight training with anything but really light weights. That is a shame, because THE most effective way to gain control over your body fat for life, is to maximize your lean muscle that your body carries, as well as working that muscle hard through intense resistance exercise regularly.
It’s important for women to realize that regular strength training using heavier resistance will NOT “bulk them up” (as long as caloric intake is controlled), but rather is one of the key secrets for losing body fat and staying lean year-round. As a matter of fact, some of the leanest females that I’ve trained over the years are the ones that aren’t afraid to lift heavy with the weights.
I also notice that most women (and a lot of guys too) spend way too much time with slow cardio exercises. This is simply not necessary, and the way I combine high intensity resistance training into full body programs provides enough of a “cardio” workout in itself usually. We’ll get back to this in a minute though.
CB: What about old school sit-ups? Do you use these? Are they good, bad, or does it “depend”?
MG: Sit-ups are a controversial topic. I don’t think they are good or bad per se, but rather “in between”. I didn’t include them in my programs. I simply don’t feel they are necessary, and I think there are much more effective abdominal exercises to focus on. Personally, I almost never do sit-ups except occasionally for a little variety every now and then.
CB: Give us a weekly sample abdominal training program. How many days per week? What are a couple of the best exercises you would pick? How many sets? Reps? Rest?
MG: Well, first I would like to point out that the full body exercises that make up the majority of my training programs indirectly work the abdominals and the entire “core” area to a fairly decent extent. However, I do include abdominal-specific exercises into the routines generally about twice per week. The “abdominal-specific” portion of the workouts generally only take about 5 minutes at most with very little rest between exercises.
Once people are past the beginning phase of gaining some initial abdominal strength, I try to get them away from the exercises that are too easy, where someone can do 40 or 50 reps, as is frequently common with standard crunches or sit ups. Instead, I like to focus on higher resistance exercises that actually stimulate the muscle fibers to a much greater degree.
One example of a higher resistance abs exercise is hanging leg raises with a proper “pelvic curl up”. It’s funny but usually someone that has been wasting so much time with hundreds of reps of crunches can usually only do a few solid reps when they first attempt some of these higher resistance exercises.
We also make sure not to neglect some rotational movements, as well as some work for the deeper muscles like the transversus abdominis.
CB: What do you use for fat burning, interval training or slow cardio? Or both? Any gender differences here? Or differences between fitness levels (beginner vs. advanced)?
MG: In most cases, my answer is definitely interval training… or as I like to call it “variable intensity training”. In general, I think slow steady pace cardio is a waste of time, especially if the goal is lasting body fat loss.
I think people need to get away from this mentality about “fat burning zones” and calories burned during the actual workout, and look at the bigger picture of what they are doing in their workouts to stimulate the greatest metabolic response in the body… and the best metabolic and hormonal response is achieved through variable intensity training and strength training, not slow steady-pace cardio training.
Now I will say that if someone is really deconditioned and can’t handle higher intensity training just yet, this still does not mean that they can’t simply use lower intensity routines, but still use it in a “variable intensity” fashion, by alternating between higher and lower exertion levels throughout the workout.
That wraps up the “abdominal training” portion of the interview. We will discuss the nutrition details that are necessary for losing enough belly fat to get visible 6-pack abs in a separate article.
Mike Geary
http://www.articlesbase.com/fitness-articles/ab-workout-training-mistakes-103563.html
The Fitstar V620N offers whole body vibration on a personal level. Many professional basketball, football and baseball teams are using the WBV as an additional strength training method. While standing on the vibrating platform, your whole body vibrates, causing your muscle fibers to contract like they do when lifting weights, but at a much higher frequency. The straighter you stand the higher and stronger you feel the vibrations, but it is better to bend your knees slightly to keep the vibrations in your lower half, where they are more beneficial. The Fitstar V620 offers 8 speeds, 3 program modes and 1 manual mode, simple operation with variable time settings and adjustable handle bar heights. More Info About Fitstar V260 – Vibration Exercise Machine
Copyright (c) 2008 Nancy Rishworth
Many people overlook an important part of their exercise regime – flexibility training. People often focus on cardiovascular training or strength training. These are both important parts of the exercise process, but flexibility training combined with core stability training is the glue that holds it all together.
Cardiovascular training helps us lose weight and get fit. Strength training helps us build muscles and shed fat. So what exactly does flexibility training offer? It helps us stay limber, have greater functional movement of our bodies, suffer from fewer injuries, and improve our athletic performance. If you want to improve your golf swing or tennis game, start with a flexibility warm-up.
Are you already stretching before you exercise? It’s better to get some flexibility warm-ups into your routine than none at all, but if you merely stretch once or twice before you work out you could be limiting the benefits of stretching. Generic stretching activities aren’t as beneficial as stretches that are tailored to produce results for a specific muscle group.
In other words, it’s better to spend more time on a consistent flexibility training program. You’ll realize benefits in daily activities and improved sports performance. Simply adding it to your routine two to three days a week will yield big results.
You will see improvement in the stability of your core muscles, and adds greater range of motion to the large muscle groups that are used in almost all activities. Flexibility warm-up before activities start helps you have greater range of motion and fewer injuries. Adding a few minutes to your training at the end of your exercising helps prevent post activity soreness.
Do you experience points of your body that seem “tight”? These areas of your body are areas where you hold muscle tension. Tense areas could be a result of previous injuries or a muscle imbalance. Flexibility training helps you ease the tension in these parts of the body and correct those imbalances. It’s important to tailor your flexibility training to your body’s needs as each person is an individual.
One of the ways you can tailor your training is by paying attention to your body’s signals. Again, those tight areas are telling you that you need to spend some time stretching the muscles. Any time you experience pain, that’s a signal from your body that you’ve pushed too hard. Whenever you are working through a flexibility warm-up, be careful not to bounce. This can injure muscles – simply hold a stretch for a minimum of 10 to 30 seconds, increasing the duration if your muscles aren’t fatigued.
The secret to successful flexibility training is consistency. Add a flexibility warm-up to any exercise or task – whether it’s playing golf, or bending down to garden. Add additional stretching exercises to your daily routine – this flexibility training will pay off with increased strength and range of movement. Your body will thank you!
Nancy Rishworth
http://www.articlesbase.com/fitness-articles/flexibility-training-more-than-a-few-quick-stretches-704114.html
Build, rule, and defend As a provincial governor charged with spreading the glory of Rome your mission is clear; build cities, foster trade and industry, make money. How you accomplish this entirely up to you. Gain wealth and power, make a career out of pleasing the emperor, battle Barbarians and repel invaders or concentrate on building the next Eternal City. Fail and you’ll end up as lunch for the lions. Prove your strength of mind and spirit and you just may be crowned Caesar! Build, rule, and defend on one screen – no more switching between city, province, and battle screens. Use the City Construction Kit to build the perfect city, or climb the ladder of Roman politics with a career. Now your citizens can give you a glimpse into the life of the common man – talk to them for clues about how to improve your city. Appease 5 gods with temples and festivals. Each god has its own sphere of influence; Please Ceres and your crops will thrive. But dishonor Neptune and watch your trade ships sink into the sea. Various new structures and challenges arise throughout your governor’s career, for tremendous depth of play and replay-ability. A truly intuitive, helpful interface let’s you jump right in and start building. Players of Caesar III are immersed in a city simulation set in the age of the ancient Roman Empire. Players place buildings on previously empty terrain and construct a city. These buildings come to life, and the city begins to evolve. As the city grows, it encounters various problems which must be overcome. Players have specific objectives to achieve, although many players will not use these, but rather will content themselves in designing their idea of the perfect city. The game is structured as a career, beginning with a training mission, and then progressing through a series of ever tougher real assignments. Each mission/assignment consists of a province and set objectives. Achieving these objectives will result in promotion and an offer of a
Parisi Strength Training for Speed DVD. Game Speed Secret #9: To get really fast, you also have to get the proper muscles really strong!\r\n\r\n More Info About Parisi Strength Training for Speed DVD\r\n
