To receive benefits to your health from exercise the recommend weekly activity is 75mins vigorous exercise (Hiit, spin, boxing, Running etc) or 150mins moderate exercise (walking) per week.
Research has found that if you exercise more then the recommended amounts the health benefits won't increase proportionally to the amount of exercise. In other words the curve begins to flatten out. This doesn't mean you shouldn't workout more then recommend. We like to train for other reasons like it's fun or we enjoy the challenge.
What is scary is in the UK only 6% of males and 3% of females reach this weekly target. The age of the sloth is well and truly here.
Research has also found inactivity has the same effect as smoking 20 cigarettes per day on your health.
One study found. A fit obese person has 1/2 chance of dying in the next decade then a healthy weight category unfit person.
We seem to be obsessed with weight loss when in reality we should be focusing on activity first.
Two high intensity classes a week is all you need or just over a 20mins of walking each day. Will help improve your quality of life and help save the NHS.
'You can do it'
Showing posts with label training. Show all posts
Showing posts with label training. Show all posts
Monday, July 27, 2015
Time to get off the couch
Time to get off the couch.
To receive benefits to your health from exercise the recommend weekly activity is 75mins vigorous exercise (Hiit, spin, boxing, Running etc) or 150mins moderate exercise (walking) per week.
Research has found that if you exercise more then the recommended amounts the health benefits won't increase proportionally to the amount of exercise. In other words the curve begins to flatten out. This doesn't mean you shouldn't workout more then recommend. We like to train for other reasons like it's fun or we enjoy the challenge.
What is scary is in the UK only 6% of males and 3% of females reach this weekly target. The age of the sloth is well and truly here.
Research has also found inactivity has the same effect as smoking 20 cigarettes per day on your health.
One study found. A fit obese person has 1/2 chance of dying in the next decade then a healthy weight category unfit person.
We seem to be obsessed with weight loss when in reality we should be focusing on activity first.
Two high intensity classes a week is all you need or just over a 20mins of walking each day. Will help improve your quality of life and help save the NHS.
'You can do it'
To receive benefits to your health from exercise the recommend weekly activity is 75mins vigorous exercise (Hiit, spin, boxing, Running etc) or 150mins moderate exercise (walking) per week.
Research has found that if you exercise more then the recommended amounts the health benefits won't increase proportionally to the amount of exercise. In other words the curve begins to flatten out. This doesn't mean you shouldn't workout more then recommend. We like to train for other reasons like it's fun or we enjoy the challenge.
What is scary is in the UK only 6% of males and 3% of females reach this weekly target. The age of the sloth is well and truly here.
Research has also found inactivity has the same effect as smoking 20 cigarettes per day on your health.
One study found. A fit obese person has 1/2 chance of dying in the next decade then a healthy weight category unfit person.
We seem to be obsessed with weight loss when in reality we should be focusing on activity first.
Two high intensity classes a week is all you need or just over a 20mins of walking each day. Will help improve your quality of life and help save the NHS.
'You can do it'
Thursday, January 22, 2015
Functional Training 101
Personal Training Clifton
( I wrote this article for a New Zealand fitness mag in 2002 long before I had heard about training systems like crossfit. I missed that boat)
The Advantages of Doing Functional Compound Sets
We are more often looking towards the gym to help give them that edge during sports. There is also a greater desire to achieve the lean athletic look of a sportsperson, without a large increase in muscle mass as seen in bodybuilding athletes. If you want to look like an athlete then it helps to train like one. This article explains how using one technique called ‘Compound sets’ has benefits over traditional weight training, especially when the desired goal is functional performance. You might have heard of compound exercises this is where more than one joint is involved in a single movement (i.e., bench press or squat). A compound set is simply when two or more exercises are involved in a single set.
A large number of traditional weight training exercises originate from a bodybuilding background, which focuses on growth and symmetry of individual muscles or body parts. With this style of training, isolation of joints and muscle groups (i.e., bicep curl or hamstring curl) will occur. If your goal in the gym is for functional athletic performance or weight loss there are three main drawbacks with traditional weight training.
Training the nervous system is highly specific. Isolating body parts as seen in many traditional weight-training exercises will adapt the nervous system to be more efficient at isolated movement. If you train the nervous system to isolate individual muscle groups it will decrease it’s ability to coordinate muscle groups into complex movements such as jumping or throwing a ball. Using compound sets will train the nervous system to coordinate between multiple muscle groups and to achieve a greater number of complex movement patterns. This closely resembles the athletic demands placed on our coordination during sport.
Traditional weight training split programmes causes a short-term muscle imbalance within the body. Fatiguing one muscle group without fatiguing the opposing muscle group creates this muscle imbalance. Research has found the knee is more susceptible to injury if there is an imbalance between quadriceps and hamstring strength, e.g. if you train quadriceps on one day and then hamstrings another day. A well-designed compound set will work the body as a whole and is less likely to cause the body these short-term muscle imbalances.
The Training Programme
Compound sets should not be used if you have very little or no weight training experience. A six-week conditioning programme designed by a qualified instructor should be completed before introducing compound sets to your workouts. Before using compound sets, practice the individual exercises first. A range of tempos can be used during the sets. It is advised to start with slow tempos until the individual feels fully competent with the complex movements.
Follow this programme for no more than four weeks or add these compound sets to an existing programme.
Weight training 2 - 3 times per week. One day on, one day off. 2-3 days per week do cardio and core-stability (Abdominal and lower back).
Example: 4 Week programme
Sets Reps Load Rest
Week 1 2 15 Light 90
Week 2 3 12 Medium 60
Week 3 3 12 Medium 60
Week 4 4 10 Heavy 45
1. Burpee-out, Press up (Knees or Full), Burpee-in, Power-clean, Push press (Using Dumbbells)
Starting Position
Place dumbbells shoulder width apart with the handles parallel to each other.
Burpee-out.
Grip dumbbells shoulder width apart, keep back and neck in neutral position. Keep abdominals strong, burpee out to press up position
Press up.
Start press up at full position or move to knees. Keep back and neck in neutral position throughout entire press up.
Burpee-in.
If press-ups were preformed on knees return to full position. Burpee in toward barbell and adjust to starting power clean position.
Power-clean.
Feet should be between hip and shoulder width apart, toes forward and slightly outward. Standing with back rigid and flat or slightly arched. Simultaneously fully extend the lower extremity joints and quickly shrug shoulders. Pull arms as high as possible. After the lower body has fully extended and the bar reached near maximal height, pull the body under the bar by rotating arms and hands. The bar should be caught across the shoulders.
Push-press
Bend the knees slightly as if starting a squat then explosively push the dumbbells up using your calves, legs and arms. Finishing in a shoulder press position. Keep your abdominals strong throughout the movement and be careful not to hyperextend the lower back.
Finishing
While maintaining a flat back slowly flex the hips and knees and lower the dumbbells to the starting position.
2. Hang Clean, Front squat, Push Press
Starting Position
Feet should be between hip and shoulder width apart, toes forward and slightly outward. Standing with back rigid and flat or slightly arched. Bar resting slightly above knees
Hang Clean
Simultaneously fully extend the lower extremity joints and quickly shrug shoulders. Pull arms as high as possible. After the lower body has fully extended and the bar reached near maximal height, pull the body under the bar by rotating arms and hands. The bar should be caught across the shoulders.
Front Squat
Feet should be between hip and shoulder width apart, toes forward and slightly outward. Keep elbows high, eyes on the horizon and the chest up. Move with hips first then knees. Squat as if sitting into a chair, keeping the abdominals strong. Stop decent if the heels start to rise or the pelvis tilts backward. Stop when the thighs are parallel to floor.
Push press
Start push press halfway through up phase of the squat. Explosively push up the dumbbells up using calves, legs and arms. Finishing in a shoulder press position. Keep the abdominals strong throughout the movement and be careful not to hyperextend the lower back.
Finishing
While maintaining a flat back slowly flex the hips and knees and lower the dumbbells to the starting Hang clean position.
3. Backwards Lunge with barbell, High knee.
Start
Stand with barbell in finished shoulder press position. Hand position should be wider than the shoulders. Arms should be straight, do not lock out elbows (this exercise should be started with the weakest side first and the same amount of reps preformed on both sides).
Backwards Lunge
Perform a backwards lunge while keeping barbell in fixed position. Keep feet parallel and hips facing forward throughout the entire movement. Keep eyes on the horizon and the chest up throughout the exercise.
High Knee
Return to starting position. Then, using the same leg used in the backwards lunge, lift the knee as high as possible while maintaining a neutral back position.
Finishing
Once the knee has reached maximum height the cycle should then repeat by starting a backwards lunge again.
Personal Trainer
M: 07511468490
E: rlbodytrainer@gmail.com
Facebook: https://www.facebook.com/rlbodytrainer
Twitter: @LesmillsPT
Saturday, November 8, 2014
What is Human Balance?
An individual’s ability to balance is affected by two main areas, sensing change in body position and the ability to affect change in body position. There are three systems used within the body to sense change in position, vestibular (inner ear), visual (eyes), and somatosensory (soma = body, sensory = sensations). The vestibular system is found in the inner ear, it senses change in motion and position of the head. The visual system provides information to the brain on the body’s position in respect to the external world. The somatosensory system is responsible for conveying sensory information from the skin, muscles and joints to the brain. All three systems are used in combination to help the body balance.
The ability to change body position, in order to maintain posture, can be controlled actively by thinking about it or passively without thought. Our bodies usually use a combination of the two. The nervous systems postural reflexes control posture passively (sub-consciously). The body’s muscles and nervous system are used to actively control body position; an example would be changing arm position when balancing on one leg.
When your goal is to improve your balance you must improve both your ability to sense change and your ability to affect change in the body’s position. There are many techniques used for improving balance such as exercising while standing on one leg or performing exercises with your eyes closed. In this article we will look at just one technique, overloading both the somatosensory system and the muscles controlling balance. To improve a physical ability you can overload (make its job harder) than normally experienced.
A good technique, when training for improvement in the somatosensory system, is to increase the demand on the system by making the base of support (i.e. the floor) unstable. The most common pieces of equipment used in the gym are the swiss ball or the wobble board which both work in two ways. Firstly by creating an unstable base of support making it harder for the body to sense change in position relative to the ground which then increases this system’s ability to work during normal situations. Secondly, making it harder to change the body’s position by not having a solid platform to push against, this helps to increase strength and stability of the muscles concerned with control of balance. This is especially important for older adults when lack of muscle strength is a key factor in causing falls. 
The following exercises can be used in addition to an individual existing exercise programme. If you have any known physical or medical conditions see your doctor for clearance before commencing these exercises. If possible have a qualified instructor check your technique.
The Wobble Board
A wobble board is usually a disc shaped board with a smaller dome on the base creating an unstable platform, although they do come in many shapes and sizes. An air-filled plastic wobble board with a wooden disc for stability was used for the following example. The wobble board has been widely used by physiotherapists for rehabilitation of lower limb injuries. It can be used to help improve the nervous system and stabilizing muscles. Within gyms the wobble board has been used more and more in a range exercises such as squats, lunges and press-ups to help improve balance and create variation from traditional techniques.
Wobble board squat and one arm shoulder press is an excellent exercise for improving balance while still completing a resistance style exercise. You should do the exercise at the start of your programme when your nervous system is fresh. Because the exercise uses a large number of muscle groups it is great for warming up the entire body.
The Swiss Ball
The swiss ball is widely used for improving strength, increasing muscle tone, increasing flexibility and in this case improving balance. The same principles for improving balance with the wobble board apply to the Swiss ball.
Swiss ball balance exercises can be preformed at the start of an exercise programme to warm-up or at the end of a programme as a cool-down. Make sure there are no objects or obstructions within a falling radius that may cause injury. When you have mastered the level 1 exercise by completing 2-3 sets with good technique for 1min, move on to the next level.
Wobble board squat with one arm medicine ball shoulder press.
Starting position
Place wobble boards shoulder width apart. Use a 1-6 kg medicine ball depending on strength. Stand on wobble boards with medicine ball in left hand at shoulder level.
Down phase of the squat (left arm shoulder press)
Feet should be between hip and shoulder width apart, toes forward and slightly outward. Keep the medicine ball steady at shoulder level, eyes on the horizon and the chest up. Move with hips first then knees. Squat as if sitting into a chair, keeping the abdominals strong. Stop descent if the pelvis tilts backward or when the thighs are parallel to floor which ever comes first.
Up phase of the squat
Start the one arm shoulder press halfway through the up phase of the squat. Keep eyes on the horizon and the chest up throughout the movement. At the completion of the squat and shoulder press transfer the medicine ball to the right hand.
Down phase of the squat (right arm shoulder press)
Repeat steps taken for the left arm.
Up phase of the squat
As before, start the one arm shoulder press halfway through the up phase of the squat. Keep eyes on the horizon and the chest up throughout the movement. At the completion of the squat and shoulder press transfer the medicine ball to the left hand
Swiss ball balance exercise.
Level 1: Four point stance
Mounting the ball
Start in an open area with a flat level surface. Place knees shoulder width apart against the ball. Place hands slightly outside the line of your knees on the opposite side of the ball. Slowly transfer your weight over the ball until you are balancing on top of the ball.
Holding the exercise
You should have four-point contact with the ball using both hands and knees. Keep back and neck in neutral position during exercise. Draw bellybutton towards spine to keep abdominals strong. Hold position for up to 1 min.
Dismount
Slowly move your body weight backwards off the ball until your feet make contact with the ground.
Level 2: Three point stance
Holding the exercise
The same technique is used for mounting and dismounting the ball in three-point stance as in four-point stance. There is a difference when holding the exercise. Once four-point stance is reached, slowly raise your right arm until it is inline with your back. Keep neck and back in neutral position. Hold for half the time of the total exercise then slowly return to four-point stance and raise the left arm.
Level 3: Kneeling on the Swiss ball
Start with same technique as four-point stance. Then slowly rise up to a kneeling position with arms out parallel to the floor for balance. Keep eyes on horizon and chest up.
Level 4: Kneeling on the Swiss ball with one arm medicine ball fly
Start in the kneeling position on the Swiss ball. When you have reached a stable position with out stretched hands raise a 1kg medicine ball in front of you. Slowly move the ball in one hand out to the side until it is inline with your body then slowly move the ball back into the middle. Grab hold of the ball in the opposite hand and repeat step. Continue with movement until set is over.
Personal Trainer
M: 07511468490
E: rlbodytrainer@gmail.com
Facebook: https://www.facebook.com/rlbodytrainer
Twitter: @LesmillsPT
Thursday, April 10, 2014
What is the Bosu?
A small group of professional and Olympic teams first used prototypes of the bosu in 1999. David Weck invented the bosu when he saw a need for a safe and effective piece of equipment that challenges the users balance, core stability and pro-perception. The bosu has two unique properties. Firstly, it is very versatile you can use the bosu for many training modes such as: strength, power, cardio, rehab and core stability training. Secondly, no matter what mode of training you are performing on the bosu balance and stability will also be a factor.
The bosu works great as a platform for traditional weight training exercises. Leg exercises such as squats and deadlifts, upper body exercises such as dumbbell press and one arm rows can performed using the bosu as a base of support. Power training such as plyometrics can be performed using the bosu. Try jumping on and off the bosu at different angles not only are you performing a plyometric but the changes in angles help improve agility necessary for most sporting situations. Group fitness classes using bosu’s for cardiovascular exercise can already be found in the USA. If they haven’t already started it is only a matter of time before a class similar to step classes will be started in New Zealand. Jogging or stepping on to the bosu will give you a cardiovascular response similar to using a rebounder or stepping on to a box.
The bosu works very much the same way as a wobble board is used in rehabilitation. Standing on an unstable platform increases the amount of work the stabilizating muscles have to do to keep balance. The properceptive system (senses body’s position) also has to work a lot hard to maintain a balanced posture. Overloading these systems will in a normal situation increase their ability to function. The bosu can be used to perform many of the same core stability exercises found using a swiss ball. Because of the unique nature of the bosu, new core stability exercise can be perform such as rollout while kneeling on the bosu or bridging with elbows on the domed side. The variation of exercises and modes of training using the bosu is huge. Because of the doubled sided nature of the bosu some exercise can be made more difficult by having the dome-side facing down. An example would be performing squats on the solid-side up.
The most important factor the bosu has to offer is no matter what mode of training you perform balance and stability will also be trained at the same time. This makes the bosu a great piece of equipment for the average exercises enthusiasts to the professional athlete. The two for one deal is a great way to save time allocated towards training. With today’s busy lifestyle time set aside for training is at a premium, for example the bosu gives you the opportunity to strength train and work on stability at the same time. Sporting situations place great demands on balance and stability, exercises using the bosu gives you a more sports specific style of training. For example performing squats on a bosu not only improves strength but also places great demands on balance and stability.
If you are looking for more information on training with the bosu there are DVDs, videos and books found on the Internet at sites such as www.amazom.com. If you do not have access to a bosu, try the larger sporting retail stores. Prices range around $170.00.
The Exercises
The following exercises can be used in addition to an individual existing exercise programme. Before commencing any exercise seek clearance from a medical practitioner. If possible have a qualified instructor check your technique.
Do not hold your breath, breathe out on exertion. Maintain a neutral spine position and switch on your inner core on before starting exercises. Maintain technique throughout exercise, once you lose your technique -stop! Make sure you perform all exercises in a cleared area with no chance of contacting objects during falls.
The following exercises are not to be used as a programme; they are merely an example of verity of different exercise modes that the bosu can be used.
1. Bosu Squats (Strength training)
Bosu squats can be performed with a barbell, dumbbells, medicine balls or simply body weight. A great exercise for strengthening the back and lower limbs. The nature of the exercise places greater demands on muscle stability and balance compared to traditional squats. Performing bosu squats with curved side down increases the difficultly of the exercise.
Starting position
Feet should be width apart, toes forward and slightly outward. Keep elbows directly under the bar, eyes on the horizon and the chest up. Move with hips first then knees.
Down phase
Squat as if sitting into a chair, keeping the abdominals strong. Stop decent if you start to lose your balance or the pelvis tilts backward. Stop when the thighs are parallel to floor.
Up phase
Drive through your heels using your glutes and quads. Keep eyes on the horizon, abdominals strong and the chest up throughout the movement. Do not lock your knees at the top of the movement.
2. Alternating M/ball Bosu press (Power training)
Mixing elements of power and stability training this exercise can be very demanding. This exercise will increase upper body (chest) power when performed with explosive speed. The nature of the exercise will help increase coordination and stability of the upper body.
Starting position
Place two bosu’s just greater then shoulder width apart. Start with the medicine ball next to the left hand bosu. You can perform full press-ups or start on your knees depending on your training experience. Place your left hand on the medicine ball and your right hand on the bosu to the right.
Down and up phase
Perform a press up until your upper arms are parallel to the floor. As you come up to the starting position move your left hand first by rolling the medicine ball to the bosu on the right. Then place your left hand on the bosu on the left. As you do this place your right hand on the medicine ball next the bosu on the right. Repeat steps on opposite sides until rep range has been reached.
3. One-legged balance (Balance/Rehab training)
This is a joint stability and balance exercise. A one-legged balance exercise is usually performed for rehabilitation of the lower limbs, hips or lower back. Because the bosu produces an unstable platform, this exercise helps increase stability of the ankles, knees and hips. When performing rehabilitation exercises always seek guidance from a qualified professional.
Starting and finishing position
Place one foot on the centre of the bosu. Slowly step up and raise the opposite foot slightly of the bosu by bending your knee. Try to keep your hips level with each other. Keep your eyes on the horizon and the chest up throughout entire exercise. Hold this position for 10-20 sec or until you lose balance. Repeat with opposite side. Always start with weaker side first.
4. Rollouts on Bosu (Core stability training)
Rollouts on a bosu will place demands on balance and inner core strength. This exercise highlights the need to have a strong integration between the inner core and the thorax muscles, which in turn, are linked to our legs and arms.
Starting position
Kneel on a bosu while placing both arms in the middle of a swiss ball, which is about half a metre away. Maintain a neutral back and neck position at all times throughout the entire exercise.
Finishing position
Slowly roll the swiss ball away from the bosu. Maintain a neutral back and neck position at all times throughout the entire exercise. Make sure your forearms are in contact with the S/balls and your inner core muscles are switched on. As your increase in core strength increase the distance your roll the swiss ball away. Slowly return to starting position.
Personal Trainer
M: 07511468490
E: rlbodytrainer@gmail.com
Facebook: https://www.facebook.com/rlbodytrainer
Twitter: @LesmillsPT
Thursday, January 5, 2012
Weight Training & Fat Burning
The winter months have a habit of adding a few extra kilos of bodyfat. With summer approaching and the thought of having to show your body to the world. Decreasing bodyfat may be your main training focus during the next few months.
There are many factors to consider when reducing bodyfat including: nutrition, cardiovascular training and resistance training. Two questions often asked are will weight training make me look like a bodybuilder and what type of resistance training should I do?
Resistance training is often misunderstood and ignored by women due to a fear of building to much muscle. In fact, for most women, to gain the large amounts of muscle needed for female bodybuilding is a most challenging and difficult task. The physical state reached by a female bodybuilding competitor usually takes years of specific training and the completion of a strict nutritional plan. The main reason why most women find it difficult to gain a large amount of muscle is there inability to produce a large amount of testosterone. Testosterone helps stimulate muscle building and the secretion of human growth hormone which in turn helps to increase muscle mass. Women produce on average one tenth the amount of testosterone than that of men. There are however several other hormones involved in building muscle, and the benefits of increasing muscle for the regulation of body fat demands that resistance training be apart of a weight control programme.
There are two main reasons why resistance training is an essential part of a balanced fat loss programme. Firstly, increasing muscle mass increases basal metabolic rate (BMR). Secondly, the calorie burning affect during a weight training workout.
BMR is the amount of energy required by your body to sustain its vital functions in a normal state. In English this means, the amount of calories your body burns to stay alive. If you increase your lean muscle mass you increase your BMR. Even with a small increase in lean muscle mass the body will increase the amount of calories burnt in a resting state e.g. 3kg increase in lean mass muscle = an extra 45 calories burnt per day.
Although 45 calories sounds like a small amount this equals over 16000 calories per year. Also consider the amount of calories burnt while performing the resistance training to gain the extra 3 kg of muscle. Although resistance training has a lower caloric expenditure than activities such as jogging or cycling, a 70kg individual will burn 350Kcal per hour while weight training.
A resistance programme for fat loss should focus on the following. Complex exercises such as compound sets and multiple task exercises (e.g. Power cleans, squats and lunges with bicep curls). Targeting larger muscle groups will not only produce a greater caloric demand but will also help with the functional aspects of your nervous system, such as coordination. Rep ranges of 15-20. Stay away from the muscle building zone of 8-12 rep range until you start to lose body fat. This is usually the cause of women feeling bulky from weight training and can be avoided by losing body fat before gaining muscle. Keep intensity high. If you are only going through the motions of a workout your body will not adapt to an increase in demands, which means limited results. Finally, change your programme at regular intervals. Keep your mind and body challenged, variation will place greater physical demands on your body and stop you getting bored.
The Exercise Programme
Before commencing this programme seek clearance from a medical practitioner. A six-week conditioning programme designed by a qualified instructor should be completed before commencing this programme.
The following programme is an example of an all-over body resistance programme. The main focus of this programme is to combine many muscle groups in single exercises. The programme should be followed for no more than 4 weeks. After completion, seek help from a qualified instructor or personal trainer for a change of programme.
The following programme should be completed 3 times per week. One day on, one day off. Aerobic training (20-40min) and core-stability training (abdominals and lower back) 2-3 days per week. A warm-up of 5-10 min cardio should be completed at the start of the workout. A warm down and full body stretch session should be completed at the end.
The Resistance Programme
Twist knee squats 3 15-20 Med Slow 60sec
Knee lift backwards lunge bicep curls 3 15-20 Med Slow 60sec
Burpee press up 3 Max B/weight Slow 60sec
Bent over barbell row 3 15-20 Med Slow 60sec
Bench dips with swiss ball 3 Max B/weight Slow 60sec
The Exercises
Do not hold your breath, breath out on exertion. Select a load suitable for the rep range. Maintain technique throughout exercise, once you lose your technique stop!
1. Twist Knee Squats
Starting position
Start with feet wider than shoulder width, toes forward and slightly outward. With a wide grip hold the barbell above the head. Arms should be straight, do not lock out elbows. Keep elbows directly under the bar, eyes on the horizon and the chest up.
Down phase
Move with hips first then knees. Squat as if sitting into a chair, keeping the abdominals strong. Stop decent if the heels start to rise or the pelvis tilts backward. Stop when the thighs are parallel to floor.
Up phase
Drive through your heels using your glutes and quads. Keep eyes on the horizon, abdominals strong and the chest up throughout the movement. During up phase lift right knee up and across the midline of your body. When you reach the top of the exercise slowly lower your foot down to the starting position. Repeat exercise using the left knee.
2. Knee lift backwards lunge and bicep curls
Starting position
Start with the left foot on the box (Larger box = increased intensity)
High knee lift + Bicep curl
Lift the right knee as high as possible while maintaining a neutral back position. At the same time perform a double bicep dumbbell curl. Return foot to standing position.
Backwards Lunge + Bicep curl
Perform a backwards lunge with the left foot and a double bicep dumbbell curl. Keep feet parallel and hips facing forward throughout the entire movement. Keep eyes on the horizon and the chest up throughout the exercise. Return to starting position. Perform all reps on right side then repeat number on left.
3. Burpee Press-up
Starting position
Start in a press-up position with hands on a workout bench. Feet and hands are wider than shoulder width apart. Keep the back and neck in a neutral position throughout the entire exercise.
Burpee-in
Burpee in toward bench while maintaining a neutral back and neck position
Burpee-out
Without pausing Burpee out to the starting position
Press up.
Keep back and neck in neutral position throughout entire press up.
4. Bent-over Barbell Row
Starting position
Start with feet shoulder with apart. Hold the barbell with a reverse grip shoulder width apart. Bend at the hips while keeping the back and neck in a neutral position. Hold barbell just above knees.
Up-phase
Pull barbell up toward stomach while keeping your elbows close to your sides. Draw shoulder blades together at the top of the exercise.
Down Phase
Slowly lower bar to starting position.
5. Bench dips on Swiss ball
Starting position
Place hands no more than shoulder width apart on the bench. Do not lock elbows. Place feet on a small Swiss ball.
Down-phase
Slowly lower your body until your arms are parallel with the floor. Keep your back straight and close to the bench during the down phase.
Up-phase
Return to starting position without locking elbows
Good Luck
RL Bodytrainer
Personal Training Clifton
There are many factors to consider when reducing bodyfat including: nutrition, cardiovascular training and resistance training. Two questions often asked are will weight training make me look like a bodybuilder and what type of resistance training should I do?
Resistance training is often misunderstood and ignored by women due to a fear of building to much muscle. In fact, for most women, to gain the large amounts of muscle needed for female bodybuilding is a most challenging and difficult task. The physical state reached by a female bodybuilding competitor usually takes years of specific training and the completion of a strict nutritional plan. The main reason why most women find it difficult to gain a large amount of muscle is there inability to produce a large amount of testosterone. Testosterone helps stimulate muscle building and the secretion of human growth hormone which in turn helps to increase muscle mass. Women produce on average one tenth the amount of testosterone than that of men. There are however several other hormones involved in building muscle, and the benefits of increasing muscle for the regulation of body fat demands that resistance training be apart of a weight control programme.
There are two main reasons why resistance training is an essential part of a balanced fat loss programme. Firstly, increasing muscle mass increases basal metabolic rate (BMR). Secondly, the calorie burning affect during a weight training workout.
BMR is the amount of energy required by your body to sustain its vital functions in a normal state. In English this means, the amount of calories your body burns to stay alive. If you increase your lean muscle mass you increase your BMR. Even with a small increase in lean muscle mass the body will increase the amount of calories burnt in a resting state e.g. 3kg increase in lean mass muscle = an extra 45 calories burnt per day.
Although 45 calories sounds like a small amount this equals over 16000 calories per year. Also consider the amount of calories burnt while performing the resistance training to gain the extra 3 kg of muscle. Although resistance training has a lower caloric expenditure than activities such as jogging or cycling, a 70kg individual will burn 350Kcal per hour while weight training.
A resistance programme for fat loss should focus on the following. Complex exercises such as compound sets and multiple task exercises (e.g. Power cleans, squats and lunges with bicep curls). Targeting larger muscle groups will not only produce a greater caloric demand but will also help with the functional aspects of your nervous system, such as coordination. Rep ranges of 15-20. Stay away from the muscle building zone of 8-12 rep range until you start to lose body fat. This is usually the cause of women feeling bulky from weight training and can be avoided by losing body fat before gaining muscle. Keep intensity high. If you are only going through the motions of a workout your body will not adapt to an increase in demands, which means limited results. Finally, change your programme at regular intervals. Keep your mind and body challenged, variation will place greater physical demands on your body and stop you getting bored.
The Exercise Programme
Before commencing this programme seek clearance from a medical practitioner. A six-week conditioning programme designed by a qualified instructor should be completed before commencing this programme.
The following programme is an example of an all-over body resistance programme. The main focus of this programme is to combine many muscle groups in single exercises. The programme should be followed for no more than 4 weeks. After completion, seek help from a qualified instructor or personal trainer for a change of programme.
The following programme should be completed 3 times per week. One day on, one day off. Aerobic training (20-40min) and core-stability training (abdominals and lower back) 2-3 days per week. A warm-up of 5-10 min cardio should be completed at the start of the workout. A warm down and full body stretch session should be completed at the end.
The Resistance Programme
Twist knee squats 3 15-20 Med Slow 60sec
Knee lift backwards lunge bicep curls 3 15-20 Med Slow 60sec
Burpee press up 3 Max B/weight Slow 60sec
Bent over barbell row 3 15-20 Med Slow 60sec
Bench dips with swiss ball 3 Max B/weight Slow 60sec
The Exercises
Do not hold your breath, breath out on exertion. Select a load suitable for the rep range. Maintain technique throughout exercise, once you lose your technique stop!
1. Twist Knee Squats
Starting position
Start with feet wider than shoulder width, toes forward and slightly outward. With a wide grip hold the barbell above the head. Arms should be straight, do not lock out elbows. Keep elbows directly under the bar, eyes on the horizon and the chest up.
Down phase
Move with hips first then knees. Squat as if sitting into a chair, keeping the abdominals strong. Stop decent if the heels start to rise or the pelvis tilts backward. Stop when the thighs are parallel to floor.
Up phase
Drive through your heels using your glutes and quads. Keep eyes on the horizon, abdominals strong and the chest up throughout the movement. During up phase lift right knee up and across the midline of your body. When you reach the top of the exercise slowly lower your foot down to the starting position. Repeat exercise using the left knee.
2. Knee lift backwards lunge and bicep curls
Starting position
Start with the left foot on the box (Larger box = increased intensity)
High knee lift + Bicep curl
Lift the right knee as high as possible while maintaining a neutral back position. At the same time perform a double bicep dumbbell curl. Return foot to standing position.
Backwards Lunge + Bicep curl
Perform a backwards lunge with the left foot and a double bicep dumbbell curl. Keep feet parallel and hips facing forward throughout the entire movement. Keep eyes on the horizon and the chest up throughout the exercise. Return to starting position. Perform all reps on right side then repeat number on left.
3. Burpee Press-up
Starting position
Start in a press-up position with hands on a workout bench. Feet and hands are wider than shoulder width apart. Keep the back and neck in a neutral position throughout the entire exercise.
Burpee-in
Burpee in toward bench while maintaining a neutral back and neck position
Burpee-out
Without pausing Burpee out to the starting position
Press up.
Keep back and neck in neutral position throughout entire press up.
4. Bent-over Barbell Row
Starting position
Start with feet shoulder with apart. Hold the barbell with a reverse grip shoulder width apart. Bend at the hips while keeping the back and neck in a neutral position. Hold barbell just above knees.
Up-phase
Pull barbell up toward stomach while keeping your elbows close to your sides. Draw shoulder blades together at the top of the exercise.
Down Phase
Slowly lower bar to starting position.
5. Bench dips on Swiss ball
Starting position
Place hands no more than shoulder width apart on the bench. Do not lock elbows. Place feet on a small Swiss ball.
Down-phase
Slowly lower your body until your arms are parallel with the floor. Keep your back straight and close to the bench during the down phase.
Up-phase
Return to starting position without locking elbows
Good Luck
RL Bodytrainer
Personal Training Clifton
Monday, December 5, 2011
Plyometric Training for Speed and Power
Without really knowing it, you will have probably preformed plyometrics during a sporting situation, group fitness class or gym based workout. Plyometric training was first known as ‘jump training’ and was first used by eastern European athletes during the 70’s. The American field and track coach Fed Wilt first used the term plyometrics in 1975. Over the years plyometric training has quickly become an essential part of explosive speed and power training by athletes worldwide.
Plyometric exercises enable the muscle to reach maximum strength in the shortest amount of time, this action is also known as power. Athlete power directly affects an individual’s ability to jump, change direction and sprint, fundamental components of most sports. The basic physiological mechanism targeted by plyometric training is known as ‘the stretch-shorten cycle’. There are two important factors affecting the stretch-shorten cycle, elasticity and stretch reflex of a muscle. The elasticity of a muscle is important during the eccentric phase ( leg muscles lengthen before jump). As a muscle rapidly lengthens, energy is stored in the elastic components of the muscle (tendons and cross-bridging of the muscle fibers), which then can be added to the concentric phase (pushing off during jump). The stretch reflex mechanism is seen during the knee tap test preformed by doctors. When a tendon is rapidly stretched, the stretch reflex mechanism will cause the attached muscle to contract with equal force. It is very important that there is little delay between the action of the stretch shorten cycle and the concentric phase of the movement. If the time delay between eccentric and concentric phase of a plyometric exercise is too long the stretch-shorten cycle will not help produce extra power. When performing plyometric exercise keep contact time with the ground as short as possible.
There are a number safety and technique concerns needed to address when performing plyometric exercises. Safety concerns such as warm-up; footwear, exercise surface and level of intensity.
Plyometric training places great stress on the joints, tendons and muscles. The rapid change between the eccentric loading of the muscles and the concentric phase of the movement produces great force. With this in mind always warm-up and perform specific stretches before commencing plyometrics. The best way this can be achieved is by performing 5-10 minutes of low intensity cardiovascular exercise (jogging, skipping or stationary bike). Stretching should be preformed in a dynamic fashion. Dynamic stretching drills are simply, stretching with movement.
You may have seen sprinters skipping or marching down a track before a race or training, these are example of dynamic warm-up drills used before plyometric training. Do not perform long duration static stretches, this will only tone down the stretch-shorten cycle and will hamper your muscles ability to produce force quickly. To prevent injury always wear supportive footwear during training. Stay away from running shoes with too much shock absorption. Forces need too be transferred quickly between the eccentric and concentric phase, running shoes are designed to slow this force and will decrease the effectiveness of the training. Make sure the surface you are training on is even with no obstacles that can cause injury. The harder the training surface the greater the force will be transferred though the stretch-shorten cycle. If the surface is too hard (concrete or hard-wood) there is an increased chance of injury.
Limit the amount of time-spent training on this type of surface. Plyometrics exercises place great stress on the body. Because of the high intensity nature of this training always seek help from a qualified instructor, coach or personal training when designing a programme. For more information on plyometrics there are many books, video’s and dvd’s dedicated style of training. The internet is always a great source of information, simply do a search on www.google.co.nz.
Performing the exercises.
Before commencing plyometrics seek clearance from a medical practitioner. A six-week conditioning programme designed by a qualified instructor should be completed before commencing this any of these exercises. If you have are carrying any injuries or excess body fat check with a qualified instructor before commencing any plyometric style exercise.
The following exercises are not to be used as a finished programme, merely as an addition to an individual existing exercise programme. Replace an existing exercises with a corresponding plyometric exercise listed below.
Make sure you are using supportive footwear and the training surface is even and clear of obstacles. . A warm-up of 5-10 min cardio should be completed at the start of the workout. The first 2 sets of plyometrics should be preformed at 50-75% intensity.
5-5-5 squat jumps 2-3 10-15 60s
Single leg side to side jump with a vertical squat jump 2-3 10-15 60s
Power drop 2-3 10-15 60s
Plyometric Reverse crunches 2-3 10-15 60s
The Exercises
Do not hold your breath, breath out on exertion. Select a load suitable for the rep range. Maintain technique throughout exercise, once you lose your technique stop!
1. 5-5-5 squat jumps
This is a great exercise for improving an individual’s vertical jump. 5-5-5 squats also tone the lower limbs (hips and thighs) without bulking muscles, which sometimes occur with heavy traditional squats. Great for sports such as: netball, basketball, volleyball and skiing.
Starting position
Stand with feet shoulder width apart. For increased load depending fitness level hold a 2-6kg medicine ball close to your chest. Keep eyes on the horizon, abdominals strong and the chest up throughout the movement.
Technique
Move with hips first then knees. Squat as if sitting into a chair, keeping the abdominals strong. Stop decent if the heels start to rise or the pelvis tilts backward. Stop when the thighs are parallel to floor.
Action
Perform 5 slow controlled squats while keeping the ball on your chest. Next, perform 5 drops squats by dropping quickly in the down phase and rising slowly in the up phase. Last, perform 5 explosive squat down and up phase fast. As you explode in the up phase drive the medicine ball as high as you can without letting it go.
2. Single leg side to side jump with a vertical squat jump
The ability to change direction quickly is needed in many sports. This exercise is designed to a produce explosive change in direction. With a focus on the abductors (outside thighs) it also has a great toning affect. Great for sports such as: Netball, basketball, volleyball soccer and rugby.
Starting position
Start in a vertical position on one foot with knees slightly bent. Use a pole or line to jump across.
Action
Jump laterally over the line or pole landing on the opposite foot. As you land jump explosively in a vertical direction. Repeat exercise in the opposite direction until rep range is reached.
3. Power drop
This is a partner-assisted exercise. The focus of this exercise is to increase explosive power of the chest, shoulders and triceps. Great for sports such as: netball, basketball, tennis and boxing.
Starting position
Lie in a supine on the ground with arm raised above your chest. Your partner stands on a box with medicine ball in outstretched arms.
Action
When the partner drops the ball catch it and propel it back to the partner in an explosive manner.
4. Plyometric Reverse crunches
You will need an exercise partner to complete this exercise. The focus of this exercise is to increase an individual’s ability to produce directional change using the abdominals. Many abdominals are performing in a slow and controlled manner, which is great for tone and shape but does little for functionality needed for sport. If you find traditional abdominal exercises no long produce a training affect try this high intensity exercise.
Starting position
Lie in a supine position on the ground. Have your partner stand above your head with feet shoulder width apart by your ears. Grip tightly around your partner’s ankle, be careful not to pull your partner over when performing this exercise. Raise your legs straight up toward your partner’s hands.
Action
As you raise your legs towards your partner she/he should push your legs away toward the ground. Resist this move and more raises your legs quickly to the starting position. Repeat until exercise rep range is reached.
Personal Trainer
M: 07511468490
E: rlbodytrainer@gmail.com
Facebook: https://www.facebook.com/rlbodytrainer
Twitter: @LesmillsPT
Wednesday, November 9, 2011
Focusing on legs
What are you starting with? You need to get some base measurements. Use a trained professional to determine your body fat, girth (circumference) and muscle mass measurements. With these results you can determine the focus of your training. A high body fat measurement would indicate a need to decrease body fat by nutrition and training. A low muscle mass to girth ratio would indicate a need to increase muscle mass by resistance training. A high muscle mass and body fat measurement would indicate the need to decrease body fat by nutrition and exercise, but to stay away from resistance training that would increase muscle mass. Be careful when trying to change the natural shape of your hips and thighs. Every individual has their own symmetry, changing the natural balance of the body’s muscles and tendons can sometimes lead to injury. Always have a qualified instructor or personal trainer design or scrutinize your programme.
What training programme is best suited towards your desired results? Once you have worked out your specific training goals you can start training to reach the end result. If you need to lose body fat, without increasing muscle mass, I would recommend staying away from bodybuilding rep ranges (8 to 12 reps to complete exhaustion). This only increases muscle mass and unless your nutrition and cardio exercise is properly monitored you can increase the size of your legs. Use compound exercises (light loads) at 15 to 20 reps this will increase the caloric (energy) demands of the exercise without increasing muscle mass. If your muscle mass is low you should concentrate on using rep ranges and loads which best increase muscle mass. This will protect your metabolism, which is directly related to the amount of lean muscle mass that you have. If you are scared of bulking up monitor your body fat and adjust your nutrition and cardio exercise accordingly.
Are you looking for functional or cosmetic results? Functional exercises are designed to copy every day movement patterns and loads that are put on the body. Cosmetic training, which includes bodybuilding, is purely focused on results that change body symmetry without taking into account the biomechanics. If sport is a part of your life, whether amateur or professional, you should always focus on functional training. Cosmetic training can lead to muscle imbalances that can cause injury. If jumping high or running fast means nothing to you, but shapely toned legs are everything, I would still recommend a majority of functional training with some cosmetic training according to your needs.
I recommend spending some time with a qualified instructor or personal trainer. Begin by taking base measurements to determine your starting point. The next step is to plan the best way to reach that goal and finally be prepared to try new approaches, as sometimes methodologies don’t always work first time.
Lower limb resistance programme
Before commencing this programme seek clearance from a medical practitioner. A six-week conditioning programme designed by a qualified instructor should be completed before commencing this programme.
The following programme is an example of a lower limb (leg) resistance programme. The programme is best suited toward an individual who is looking for muscle tone without muscle mass gain. All exercises in this programme are compound (more than one joint used) and functional in their design. I’ve used exercises that would produce a high caloric demand by using a large amount of muscle at one time. This programme is only one example of many that work the legs. Different individuals require specific exercises to reach desired goals. If you are unsure about your requirements seek help from a qualified instructor or personal trainer. The programme should be followed for no more than 4 weeks. After completion, seek help for a change in programme.
The leg resistance programme should only be used in conjunction with a balanced full body resistance programme designed by an exercise professional. The programme should be completed 1-2 times per week with at least a 2-day rest between leg workouts. A warm-up of 5-10 min cardio should be completed at the start of the workout. A warm down and full body stretch session should be completed at the end.
Lower limb resistance programme
Walking Lunges 3-4 10-20 metres 1sec up 1 sec down 60s
Step-ups with calf raises 3-4 15-20 1sec up 1 sec down 60s
Adductor Lunges 3-4 10-15 per side 1sec each side 60s
S/ball Leg curls 3-4 12-15 1sec up 1 sec down 60s
Walking lunges with a knee raise
Walking lunges are great for toning while remaining functional. They give an athletic shape without too much muscular size. Functionally they resemble an over exaggerated gait (walking motion); they are often used as a dynamic stretching drill by sprinters and runners. The knee lift is added to the exercise to produce greater work for the stabilizing muscles of the hips.
Step 1. Starting position
Start with feet shoulder width apart. Keep feet parallel and hips facing forward throughout the entire movement. Raise your right knee to your chest while maintaining a neutral spine and head posture. Slowly lower your right leg into lunge position.
Step 2. Finishing position
Once in a lunge position step through with your left leg and bring your left knee towards your chest. Maintain a neutral spine and head posture; keep chest up and hips facing forward throughout entire movement. Repeat steps 1 and 2 using the right leg.
Step ups with a calf raise
Step-ups are a very functional exercise. Stepping up is a part of life because we use stairs you just can’t avoid them. Adding a calf raise saves time and should help improve balance.
Step1. Starting position
Place right foot on step or bench (height will affect intensity). Keep feet parallel and hips facing forward throughout the entire movement. Maintain a neutral spine and head posture.
Step 2. Finishing position
Lift your left knee up towards your chest while maintaining correct posture. As your knee reaches the top of the movement raise up on your right toes to produce a calf raise. Complete rep range on this side then swap sides.
Adductor lunge
Adductor lunges target the inside thigh and gluteals. They are more functional than the adductor machines and are very beneficial to sports requiring lateral movement such as tennis, soccer and squash.
Step 1. Starting position.
Lunge out using your right leg at a 45-degree angle. Keep knees inline with your toes without letting the knee pass over them. Keep hips forward and chest up throughout entire exercise.
Step 2. Finishing position
Pivot from your right side to your left while keeping your body position low. Remember not to let your knees travel past your toes. Keep your head and chest up throughout the entire movement. To increase intensity of exercise, use a medicine ball or dumbbell.
Swiss ball hamstring curl
If you are looking for an alternative to the leg curl machine try Swiss ball hamstring curls. Swiss ball curls not only target the hamstrings they also help increase core stability and stabilize the hips
Step 1. Stating position
While lying face up on the floor place your feet on a Swiss ball. Move arms horizontally out, palms up or underneath your body to give support. Lift hips up to produce a neutral body position. Keep your core strong to maintain position.
Step 2. Finishing position
Roll Swiss ball towards your body using your legs. Maintain correct body position throughout movement do not let hips drop. Repeat steps 1 and 2 until rep range is reached.
Personal Trainer
M: 07511468490
E: rlbodytrainer@gmail.com
Facebook: https://www.facebook.com/rlbodytrainer
Twitter: @LesmillsPT
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