Building up to your next game | Fitness
Derby County strength and conditioning coach Steve Haines devises a day-by-day training guide to help you prepare for your next fixture. Mix it up, don’t overdo it and stick to what you know Monday A 30-minute swim in the morning, during your lunch-break or after work is perfect. Tuesday Time to up the intensity. Wednesday Take it easy at this point during the week. Thursday Replicate Tuesday’s workout, but focus the weights session on strength and power exercises. Friday Day off. Saturday Hit the treadmill with sprints of 15 seconds, and rest periods of 20 seconds.
Best Bodyweight Exercises for Fitness and Weight Loss
Bodyweight exercises are a great way to help you lose weight. They also help to burn belly fat fast. They combine a cardiovascular workout with a muscle building workout, so burn fat while you are exercising out and also increase your metabolism as a result of muscle development. Bodyweight exercises are considered to be very “old school”, they are still promoted in martial arts classes, military fitness training and strength training for dance, sports and many other activities. Circuit training exercises are often part of a weight loss and fitness plan. One of the best things about a bodyweight workout is that you can perform most of the exercises with no equipment at all, so whether you are at home, in a hotel room, in the park or office, you can exercise when you want. The Bodyweight Exercise Routine This simple routine will work your whole body. When performing a bodyweight circuit you should exercise with intensity to maximise fat burning. The Bodyweight Circuit Exercise Instuctions
Useful Bicycle Accessories - National Bicycle Dealers Association
You've just bought a new bike. Now what do you do? Just climb aboard and ride away? Maybe, but a little preparation can go along way toward making that first ride, and subsequent ones, everything they should be. Few things can ruin a ride faster than a flat tire you're not prepared to handle. Or a weather change that leaves you cold and wet. That's where some knowledge and a few useful bike accessories come into play. Bike equipment is available to address the problems you'll face on the road or trail. Let's start by looking at some of the basics. Heading the List Starting literally at the top, and at the top of this list, are helmets. Experienced riders know that if you ride a lot, you'll probably fall off sooner or later. It's smart to prepare accordingly. Pick a helmet that's comfortable. Wear a helmet with an expanded polystyrene liner -- that's what absorbs the shock of a blow. Fix It Next comes the "fix it" category. Buy a small saddlebag to carry this assorted stuff. Drink Up
15-Minute Ab Workout | Mens Health
Every move in this workout strengthens the muscles of your abs, back, and hips. But this core routine, from Mike Mejia, M.S., C.S.C.S., also loosens your hamstrings, lower back, calves, hip flexors, and other areas, so you'll finish feeling stronger and stretched. Perform the ab workout as a circuit, moving from one exercise to the next without rest. Pause 60 to 90 seconds after each circuit, and do three circuits in all. Do the workout 3 days a week, taking at least a day off between workouts. (Kick it up a notch! Pike WalkStand with your legs straight and your hands flat on the floor. Straight-Arm Side BridgeLie on your left hip with the outer side of your left leg flat on the floor and your upper body propped up on your left arm. Glute Bridge with AbductionLie on your back with your knees bent, feet flat on the floor. Hindu PushupStart with your feet shoulder-width apart and your butt high in the air.
Designing a Resistance Training Program - McKinley Health Center - University of Illinois
Your fitness goal The first step to designing a resistance training program is establishing your fitness goal. The type and number of exercises, as well as the number of sets and repetitions will differ based on your fitness goal. Table content taken from Essentials of Strength Training and Conditioning, edited by Thomas Baechle for the National Strength and Conditioning Association. Endurance and Health/Fitness programs are appropriate for inexperienced or currently inactive individuals. Your fitness plan The next step in designing your program is determining how many exercises you will include for each of the muscle groups. Rotation 1 Rest 60 - 90 seconds between sets. Rotation 2 Exercise suggestions The last step is choosing the specific exercises you want to do for each muscle group in your program. Upper Back Prone/seated rows Push-ups Pull-ups Lower Back Superman Trunk extension The plank Chest Bench press (flat, incline, decline) Flys Push-ups Biceps Curls Hammer curls Preacher curls Triceps
BORN STRONGER MMA News | Modified 300 Workout | bornstronger.com
After 300 came out a few years back much was made of the famous training regimen the actors went through to perfect their physiques for the camera. The point is to complete the workout as fast as possible. By taking minimal breaks between sets you’ll add a cardio component into your strength-training workout. You do a total of six exercises and perform 50 repetitions for each one. 6 x 50 = 300. Get it? 1. 50 pull-ups. 2. 50 pushups. 3. 50 kettlebell swings. 4. 50 Standing Shoulder Presses. 5. 50 jump squats. 6. 50 leg lifts. Any other suggestions?
Ab Exercise
Don't underestimate the tame-looking side bridge. "Men think a good ab exercise has to make your abs burn," says Michael Boyle, M.A., ATC. Here's the truth: Side bridges improve the stability of all the muscles surrounding your spine and stomach. In fact, Canadian researchers found that men who can perform the side bridge effectively are less likely to encounter back trouble. Add these ab exercises to your workout to bolster your core and help carve a six-pack. The Moves Hold for the time specified below, then switch sides. Kneeling Side BridgeLie on your side with your forearm on the floor and your elbow under your shoulder, your knees bent 90 degrees. Side BridgeLie on your side with your forearm on the floor under your shoulder, and your feet stacked together. Elevated Side BridgeSame setup as you use for the side bridge, but stack your feet on a bench. The WorkoutDo this routine two or three times a week. Transform Your Body!
Incline Body Position: Men
Men's Health Lists 25 Ways to Build Your Biceps By: Adam Campbell Text Size Body Position: Incline Lie on your back on a bench set at 45 degrees. TAKE CHARGE OF YOUR HEALTH, BODY, AND LIFE!
