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Dumbbell Exercises Complete with Animated Diagrams

Dumbbell Exercises Complete with Animated Diagrams
Dumbbell exercises form an integral part of most strength training programs. They can be used to develop the various different elements of strength such as maximal strength, hypertrophy or muscle mass, explosive power and strength endurance. Why Free Weights? Free weights such as dumbbells activate smaller stabilizing muscle groups to control the exercise. Resistance machines on the other hand, tend to work muscle groups in very strict planes of movement. The downside of this very strict movement is that while some muscle groups will become significantly stronger, other, smaller muscles are neglected. The other advantage dumbbell exercises have over machines is that they fit around your body so the movement can be performed correctly. Athletes typically favor dumbbell exercises over machines as they can replicate sport-specific movements more accurately. Exercises By Muscle Group The dumbbell exercises below have been divided into the major muscle groups of the body. Flat Chest Presses 1. Related:  Core 2 Factors Affecting Performance

Anaerobic and aerobic Energy Pathways Energy production is both time and intensity related. Running at a very high intensity, as in sprinting, means that an athlete can operate effectively for only a very short period of time where as running at a low intensity, as in gentle jogging, means that an athlete can sustain activity for a long period of time. There is a relationship between exercise intensity and the energy source. Energy Pathways Matthews (1971)[2] divides the running requirements of various sports into the following "energy pathways": ATP-CP and LA, LA-02, and 02. ATP - Adenosine Triphosphate: a complex chemical compound formed with the energy released from food and stored in all cells, particularly muscles. When working at 95% effort these energy pathways are time limited and the general consensus on these times are as follows: The result of muscle contraction produces ADP which when coupled with CP regenerates ATP. The Alactic Energy System Energy Production Influence of the recovery time The Lactate Energy System

Animated Plyometric Exercises These animated lower body plyometric exercises can be used to develop power in any sport that involves sprinting, jumping, quick changes of direction and kicking etc. They are most effective when completed in conjunction with a suitable strength training program or following a phase of maximal strength training... For more details on how to develop a sport-specific strength and power program, and where plyometrics fits into the overall plan, see the sport specific approach to strength training programs. There is no evidence to suggest the risk of injury is increased during plyometric training in adults. For details on how to put together a safe and effective plyometric training program click here. Plyometric Exercise Intensity Not all plyometric exercises are equal in intensity. The number of plyometric exercises is typically kept to a minimum also. Correct exercise selection is essential! Lower Body Plyometric Exercises (Low Intensity) Squat Jumps1. Lateral Jump to Box1. Tuck Jumps1.

oper Test - 12 minute run to assess your vo2max Testing and measurement are the means of collecting information upon which subsequent performance evaluations and decisions are made but in the analysis we need to bear in mind the factors that may influence the results. Objective The Cooper Test (Cooper 1968)[1] is used to monitor the development of the athlete's aerobic endurance and to obtain an estimate of their VO2 max. Required Resources To undertake this test you will require: 400 metre track Stopwatch Whistle Assistant How to conduct the test This test requires the athlete to run as far as possible in 12 minutes. The athlete warms up for 10 minutes The assistant gives the command “GO”, starts the stopwatch and the athlete commences the test The assistant keeps the athlete informed of the remaining time at the end of each lap (400m) The assistant blows the whistle when the 12 minutes has elapsed and records the distance the athlete covered to the nearest 10 metres Assessment Normative data for the Cooper Test Male Athletes Female Athletes

Energy Pathways for Exercise - Aerobic and Anaerobic Metabolism How the body converts food to fuel relies upon several different energy pathways. Having a basic understanding of these systems can help athletes train and eat efficiently for improved sports performance. Sports nutrition is built upon an understanding of how nutrients such as carbohydrate, fat, and protein contribute to the fuel supply needed by the body to perform exercise. These nutrients get converted to energy in the form of adenosine triphosphate or ATP. It is from the energy released by the breakdown of ATP that allows muscle cells to contract. However, each nutrient has unique properties that determine how it gets converted to ATP. Carbohydrate is the main nutrient that fuels exercise of a moderate to high intensity, while fat can fuel low intensity exercise for long periods of time. Energy Pathways Because the body can not easily store ATP (and what is stored gets used up within a few seconds), it is necessary to continually create ATP during exercise. Source

Abdominal Muscle Exercises & Obliques 6 packs and toned tummy muscles is all achieveable if you're doing the right abdominal exercises. So why not check out all the abs exercises we have and start training like you mean it! The Netfit Team have created their first abdominals ebook, totally dedicated to helping you achieve a 6 pack and get the abdominal muscles that you want. The programs below are just a sample of what this great ebook can offer you, to find out more please follow this link if your serious about getting the 6 pack / flatter stomach that you deserve. The Abdominal workouts will strengthen your lower, upper and oblique abdominal muscles so whether you like kickboxing, swimming or freestyle skiing you're core can cope with it! Try and increase the amount of reps that you perform each week by 2, until you can comfortably perform 20 reps of each abdominal exercise. We also have some additional resources that cover related topics including abdominal techniques, and training exercises

VO2 max test Home > Fitness Testing > Tests > Aerobic Endurance > VO2 max The VO2max test is the criterion measure of aerobic power in athletes. Described here is the method to measure VO2max directly by indirect calorimetry. equipment required: Oxygen and carbon dioxide analyzers, ergometer on which workload may be modified, heart rate monitor (optional) and a stopwatch. Expired air may be collected and volume measured via Douglas bags or a Tissot tank, or measured by a pnuemotach or turbine ventilometer. procedure: Exercise is performed on an appropriate ergometer (treadmill, cycle, swim bench etc.).

Dynamic Stretches and Stretching Routine Dynamic stretches are best incorporated into your warm up routine before training or a competition. More recently, clinical studies have shown that traditional static stretching exercise may be detrimental to sports involving powerful movements. Dynamic stretches seem to be more effective at reducing muscle stiffness, which is thought to increase the likelihood of muscle tears. Some of the exercises below incorporate a stability ball. Dynamic Stretches Arm Swings 1. Side Bends 1. Trunk Rotations 1. Full Back Stretch 1. Abdominal Stretch 1. Hamstring Stretch 1. Groin Stretch 1. Alternate Toe Touches 1. Leg Swings 1. Use these dynamic stretches as part of your warm up. Return from these dynamic stretches to the Flexibility Training Section Great Stetching DVD To Improve Your Flexibility This is a terrific DVD for anyone interested in improving their flexibility. It will show how to improve your flexibility for health, fitness. The videos and stretches are really clear and professional too.

Weight Loss Basics | I Love Healthy Fitness If you are overweight, then losing weight should be done gradually, and steadily. The process should not be rushed, and one should never lose more than 10 pounds a week. This is the safest way to lose weight. There are several reasons why you weigh what you weigh. Just to clear the air…If you’re looking to lose weight effectively you will not find a magic pill or drink that will allow you to slim down without making any serious changes in your lifestyle. It’s sad but true! They seldom work at all or aren’t permanent in their effect. Goal Setting People who are obese or overweight have often, instead of dieting, resorted to exercise and eating healthy foods according to the rules set down by the Dietary Guidelines for Americans, who recommend eating foods with low fat and more greens in them, such as vegetables and fruits, and grains also. Here are the steps someone would typically take to lose weight: Exercise or physical activity of any kind is a must if you want to lose weight.