The other day I was beginning a session with a client and this was at the time when the gym was just opening. Yep, right at 530 am. This time of year when there is some light it's not so bad. But in the middle of winter when it's still dark and cold that's another thing altogether.
Anyways, as we were warming up I was able to notice what everyone else does when they get to the gym. It's much easier to notice this at 530 am because every new person you see has just walked in the door. And here's the thing. People tend to do just dive straight in to the regular workouts.
If they are cardio people then head straight for their machine of choice, key in the program they want to follow and get started.
And if they're people who lift weights then they will go straight to their exercise of choice and start loading weight on the bar for their first set.
And the yoga people throw their mats down, turn the lights in the group fitness room and go to sleep. Well, not really but pretty close.
But here's the thing, when you go skiing do you do a few warm up runs before you tackle the moguls and advanced runs? When you go golfing do you do a few practice swings and maybe a few stretches before teeing one up on the 1st tee? And if you play rec league basketball, soccer or volleyball do you shoot a few free throws, dribble or pass the ball around before game time?
Absolutely you would. So why wouldn't we take some time to warm-up before our workouts? Besides increasing our core temperature, activating the core and mobilizing key joints a proper warm-up helps us perform better during our workout. And you will reducing the chance of injury and enhancing your ability to recover when you warm-up properly.
Not sure what to do for a proper warm-up? Well here's what we include for our athletes and clients.
1. Tennis ball roll. Rub the bottom of the foot, without shoes, on a tennis ball. This helps awaken proprioceptors in the foot and as the muscles are connected by fascia it helps to recruit the musculature throughout the lower extremities and towards the glutes and hips.
2. A general warm-up. This may be a light jog if outdoors or a few minutes on a cardio machine to get a sweat on.
3. Run through a dynamic warm-up. The keys are to get the body moving but start slow to fast, no rotation to rotation, small level changes to larger level changes, small ranges of motion to greater ranges of motion. If you're not sure how to set up a dynamic warm-up let me know and I'll send you one.
4. Lateral tube walking. We want to get the glutes firing. This is a great staple of our program and a great drill to make your knees really stable.
5. Med ball chops. We use a med ball to increase loading through the core and increase mobility through the thoracic spine.
6. Wall slides. Most people have over active upper traps and this drill helps to reverse this.
7. Ankle mobilizations. Most people tend to lack ankle mobility. And what we lack at one joint will be accessed from another. Unfortunately for many this ends up being the low back which shouldn't be moving around a lot.
8. Scapular push-ups. The more we do these the less shoulder issues I've seen with our clients and athletes. And it transfers very well to the technique we want them to use when doing any kind of horizontal pressing.
Well that's how we warm-up. 8 drills or exercises that take approximately 10-15 minutes. It gets the body warm, fires up the nervous system and get the key area activated, mobilized and ready for work.
2012年8月8日星期三
2012年7月31日星期二
Water running workout, also called aqua jogging or water jogging
Water running, also called aqua jogging or water jogging, offers many health benefits for many people. According to Aquajogger water fitness products, more than 2.2 millions Americans have started deep water running. These enthusiasts have discovered the benefits gained from exercising in water. Aquajogging has been used by professional athletes, the elderly, the injured, and the overweight, and pregnant women alike. Water running has been used as a means of exercise when other exercise options are just not possible. When injuries, excess weight, surgeries, orthopedic conditions, back ailments, pregnancy, or arthritis stop people from getting the exercise they need, aquajogging and other water exercise is a viable solution.
For athletes, aquajogging can be used as an alternative workout for anyone who wants to add mileage to their current running program without adding the impact or stress of running on land. It can also serve as a backup plan on those cold, nasty days when you don't want to go outside or are tired of the treadmill. Aqua jogging can also be incorporated into an athlete's training plan as a means of recovery after a hard workout. Kate Major, a top Ironman athlete, regularly used aqua jogging in her training. In addition to her land-based running, she has been quoted saying "I also do a couple of water runs a week. That helps, especially on your big mileage weeks when you don't want to go out pounding your legs all day. The water runs help my muscle tissue to recover." Mary Decker-Slaney, an Olympic runner, used water running extensively prior to setting a world record in the 2,000 meters event. She was in the pool a full month and only completed one land workout prior this feat. Even sprinters like Carl Lewis have used aquajogging in their training regimen.
Aqua jogging has also been used extensively by injured athletes as a form of rehabilitation. Many injuries will not allow an athlete to run on a hard surface. Because the runner is suspended in water and the feet do not touch the bottom of the pool, the exercise is considered no-impact. Most injuries require complete rest for adequate recovery. Injured athletes are faced with the dilemma of losing fitness when recovering from an injury. They may become impatient and decide to return to training too soon. However, by using aqua jogging, an athlete can simulate land-based training in the water. Most of these athletes can expect to return to their pre-injury fitness level quicker as a result of water running. With aquajogging, you get all the effects and benefits of running without the stress on your bones, tendons and ligaments.
Like those with injuries, people with disabilities such as arthritis, Multiple Sclerosis (MS), and others can greatly benefit from aquajogging or other water exercise. Those with arthritis find it difficult and painful to move due to the stiffness of their joints. The water environment allows these joints to move more freely. MS is a devastating autoimmune disease that affects the central nervous system. Aquajogging can help strengthen the weakened muscles and improve balance and flexibility. It also helps to increase overall stamina.
Aqua jogging is also beneficial both during pregnancy and postpartum. Exercise is beneficial to both woman and fetus because there is an increased supply of oxygen in the blood during exercise. However, some pregnant women find it difficult because they feel uncomfortable. The buoyancy of the water will provide a nice relief from the extra body weight. These water workouts will not only help the mother get needed exercise, but it will also add to the health and development of the child. Much like injured athletes, those who remain active during pregnancy will usually return to pre-pregnancy form and fitness soon after the baby arrives.
Similar to expectant mothers, overweight or obese people may find it uncomfortable or even painful to exercise on land. Carrying extra weight may cause added stress on feet, hips and legs. Aqua jogging or other water exercises help to lessen this stress and make exercise more comfortable because the body is buoyant and the exercise is non-impact. The water also adds the needed resistance for muscle strength and development. In addition, aquajogging allows a person to get their heart rate and respiratory rate up to a reasonable level in order to aid blood circulation and a healthy heart.
Most pools will allow a person to aqua jog during lap swimming hours. Many pools are even creating special use lanes for water running and fitness. Some pools will also allow aquajogging in the diving well areas since these are vacant a large portion of time. Many pools also have specialized flotation vests or belts to use. It is generally recommended that these belts be used to ensure proper running form. In fact, running without a vest or belt makes it very difficult to maintain good form for a workout. These vests or belts are made of a buoyant foam and come with an adjustable waist. The buoyancy belt should fit snuggly so that your head and mouth stays above the water without tilting the head. The water level should hit at shoulder height. A belt or vest will also help to support your lower back to provide good posture for running.
Once the vest or belt is secure, head to the deep end of the pool so that you are suspended in the water without your feet touching the bottom of the pool. Look straight forward and not downward. Make sure you do not lean too far forward. Instead, concentrate on having a good posture with only a slight forward lean. Mimic your land running form. Toes should not be pointed, but relaxed and flexible as in running. Focus on keeping a high leg turnover rate by driving the knees as in land running. Aim for a turnover rate of 76 to 80 cycles per minute (cpm). Due to water resistance, this would be equivalent to 88 to 90 cpm on land. Swing your arms as you do on land and keep them close to the body. Keep your hands closed. Do not cup or scull with the hands as this will tend to over exaggerate the upper body movement. Also avoid any bobbing.
In aqua jogging, just like land running, there are various options for workouts. You should pre-plan a workout and goal for each training day before heading to the pool. For instance, you can incorporate intervals, drills, strength building, tempo, or steady-state efforts into your aqua jogging sessions. There should also be sessions of low intensity used for recovery or endurance work. Heart rate monitors can be used to help gage your workouts. However, it should be kept in mind that due to the buoyancy of water, your heart rate will be anywhere from 10 to 15 beats per minute lower than it would be on land for the same level of effort. In addition, a warm-up and cool-down period should be incorporated into the session just as a land-based workout. Start by trying a 30 minute session before progressing to more advanced workouts.
Progress to one of the following workouts:
1. Steady-state: 10 minute warm-up, then aquajog five to ten minutes steady at 75-80% effort. This can be repeated three to four times with one minute of easy jogging between each.
2. Tempo: 10 minute warm-up, then do 5 x 1 minute at 80-85% effort with 30 seconds of easy jogging between each. Then do 4 X 2 minutes at the same effort with 30 seconds of easy jogging between each five times. Finally, a last set of 3 X 3 minutes each at 80-85% effort with 30 seconds of easy jogging between each.
3. Intervals: warm-up 10 minutes then try intervals of 10 X 2 minutes at 85% effort or 5 X 4 minutes at 75% effort. These should be followed by easy jogging of equal recovery.
4. Strength: To build running strength, add a pair of shoes. Use either a clean old pair or footwear made specifically for the water . Shoes provide more resistance. An elastic/tether cord (aquahitch) can also be attached to both the back of the floatation belt and pool to add more resistance or when space is limited. This tether increases resistance by pulling you back as you attempt to advance forward. There are also aqua-specific hand weights on the market that can be used for additional resistance.
5. Drills: Use a variety of range of motion drills to increase your flexibility and stride length on land. Try running with a longer stride, higher knees, and play around with stride rate (how fast or slow your legs go).
Aquajogging can offer many benefits to many people. It can increase running and sport performance, help an injured person to rehabilitate, aid in weight loss, improve functioning in those with disabilities, help expectant mothers, and increase quality of life. Be sure to get a physician's approval before beginning aquajogging. Then keep the sessions to no more than 45 minutes. Have fun and be creative with your workouts. Run with a partner or add music. Enjoy your aquajogging experience!
For athletes, aquajogging can be used as an alternative workout for anyone who wants to add mileage to their current running program without adding the impact or stress of running on land. It can also serve as a backup plan on those cold, nasty days when you don't want to go outside or are tired of the treadmill. Aqua jogging can also be incorporated into an athlete's training plan as a means of recovery after a hard workout. Kate Major, a top Ironman athlete, regularly used aqua jogging in her training. In addition to her land-based running, she has been quoted saying "I also do a couple of water runs a week. That helps, especially on your big mileage weeks when you don't want to go out pounding your legs all day. The water runs help my muscle tissue to recover." Mary Decker-Slaney, an Olympic runner, used water running extensively prior to setting a world record in the 2,000 meters event. She was in the pool a full month and only completed one land workout prior this feat. Even sprinters like Carl Lewis have used aquajogging in their training regimen.
Aqua jogging has also been used extensively by injured athletes as a form of rehabilitation. Many injuries will not allow an athlete to run on a hard surface. Because the runner is suspended in water and the feet do not touch the bottom of the pool, the exercise is considered no-impact. Most injuries require complete rest for adequate recovery. Injured athletes are faced with the dilemma of losing fitness when recovering from an injury. They may become impatient and decide to return to training too soon. However, by using aqua jogging, an athlete can simulate land-based training in the water. Most of these athletes can expect to return to their pre-injury fitness level quicker as a result of water running. With aquajogging, you get all the effects and benefits of running without the stress on your bones, tendons and ligaments.
Like those with injuries, people with disabilities such as arthritis, Multiple Sclerosis (MS), and others can greatly benefit from aquajogging or other water exercise. Those with arthritis find it difficult and painful to move due to the stiffness of their joints. The water environment allows these joints to move more freely. MS is a devastating autoimmune disease that affects the central nervous system. Aquajogging can help strengthen the weakened muscles and improve balance and flexibility. It also helps to increase overall stamina.
Aqua jogging is also beneficial both during pregnancy and postpartum. Exercise is beneficial to both woman and fetus because there is an increased supply of oxygen in the blood during exercise. However, some pregnant women find it difficult because they feel uncomfortable. The buoyancy of the water will provide a nice relief from the extra body weight. These water workouts will not only help the mother get needed exercise, but it will also add to the health and development of the child. Much like injured athletes, those who remain active during pregnancy will usually return to pre-pregnancy form and fitness soon after the baby arrives.
Similar to expectant mothers, overweight or obese people may find it uncomfortable or even painful to exercise on land. Carrying extra weight may cause added stress on feet, hips and legs. Aqua jogging or other water exercises help to lessen this stress and make exercise more comfortable because the body is buoyant and the exercise is non-impact. The water also adds the needed resistance for muscle strength and development. In addition, aquajogging allows a person to get their heart rate and respiratory rate up to a reasonable level in order to aid blood circulation and a healthy heart.
Most pools will allow a person to aqua jog during lap swimming hours. Many pools are even creating special use lanes for water running and fitness. Some pools will also allow aquajogging in the diving well areas since these are vacant a large portion of time. Many pools also have specialized flotation vests or belts to use. It is generally recommended that these belts be used to ensure proper running form. In fact, running without a vest or belt makes it very difficult to maintain good form for a workout. These vests or belts are made of a buoyant foam and come with an adjustable waist. The buoyancy belt should fit snuggly so that your head and mouth stays above the water without tilting the head. The water level should hit at shoulder height. A belt or vest will also help to support your lower back to provide good posture for running.
Once the vest or belt is secure, head to the deep end of the pool so that you are suspended in the water without your feet touching the bottom of the pool. Look straight forward and not downward. Make sure you do not lean too far forward. Instead, concentrate on having a good posture with only a slight forward lean. Mimic your land running form. Toes should not be pointed, but relaxed and flexible as in running. Focus on keeping a high leg turnover rate by driving the knees as in land running. Aim for a turnover rate of 76 to 80 cycles per minute (cpm). Due to water resistance, this would be equivalent to 88 to 90 cpm on land. Swing your arms as you do on land and keep them close to the body. Keep your hands closed. Do not cup or scull with the hands as this will tend to over exaggerate the upper body movement. Also avoid any bobbing.
In aqua jogging, just like land running, there are various options for workouts. You should pre-plan a workout and goal for each training day before heading to the pool. For instance, you can incorporate intervals, drills, strength building, tempo, or steady-state efforts into your aqua jogging sessions. There should also be sessions of low intensity used for recovery or endurance work. Heart rate monitors can be used to help gage your workouts. However, it should be kept in mind that due to the buoyancy of water, your heart rate will be anywhere from 10 to 15 beats per minute lower than it would be on land for the same level of effort. In addition, a warm-up and cool-down period should be incorporated into the session just as a land-based workout. Start by trying a 30 minute session before progressing to more advanced workouts.
Progress to one of the following workouts:
1. Steady-state: 10 minute warm-up, then aquajog five to ten minutes steady at 75-80% effort. This can be repeated three to four times with one minute of easy jogging between each.
2. Tempo: 10 minute warm-up, then do 5 x 1 minute at 80-85% effort with 30 seconds of easy jogging between each. Then do 4 X 2 minutes at the same effort with 30 seconds of easy jogging between each five times. Finally, a last set of 3 X 3 minutes each at 80-85% effort with 30 seconds of easy jogging between each.
3. Intervals: warm-up 10 minutes then try intervals of 10 X 2 minutes at 85% effort or 5 X 4 minutes at 75% effort. These should be followed by easy jogging of equal recovery.
4. Strength: To build running strength, add a pair of shoes. Use either a clean old pair or footwear made specifically for the water . Shoes provide more resistance. An elastic/tether cord (aquahitch) can also be attached to both the back of the floatation belt and pool to add more resistance or when space is limited. This tether increases resistance by pulling you back as you attempt to advance forward. There are also aqua-specific hand weights on the market that can be used for additional resistance.
5. Drills: Use a variety of range of motion drills to increase your flexibility and stride length on land. Try running with a longer stride, higher knees, and play around with stride rate (how fast or slow your legs go).
Aquajogging can offer many benefits to many people. It can increase running and sport performance, help an injured person to rehabilitate, aid in weight loss, improve functioning in those with disabilities, help expectant mothers, and increase quality of life. Be sure to get a physician's approval before beginning aquajogging. Then keep the sessions to no more than 45 minutes. Have fun and be creative with your workouts. Run with a partner or add music. Enjoy your aquajogging experience!
2012年5月3日星期四
Advanced Workout and Nutrition Program
The following article is meant for advanced body builders who have been regularly working out for the past one year. The plans and advices put forward in this article are just suggestions. Feel free to make changes and substitute new exercises. An organized set of advanced workout program along with advanced nutritional supplements, pretty much guarantees your success.
Advanced workout program
Before starting with your advance workout program, please bear in mind the following points.
Always warm up before you start training
Do the work outs slowly and work your way up.
Set your goals taking into consideration your abilities.
Increase the intensity, duration and reps whenever possible.
Start slow, don't overload yourself with weights.
Divide your workout program and schedule.
Include proper rest period for your muscles.
The advance workout program that follows is just a sample work selected randomly from a list of thousands. Workouts vary from person to person and from trainer to trainer.
Monday -chest
For the following exercises, do three sets of 10 to 12 reps. try to finish your workout routine within 60 to 70 min.
Exercises include -Dumbbell flys, dumbbell press, incline press, incline flys, hip push-ups.
Do 20 min of cardio, which can include jogging, treadmill or cycling.
Tuesday -lats
Finish your workout in 80 to 90 min and include 20 min of cardio.
Exercises include-Weight pull ups, dumbbell rows, narrow grip pull ups, bend over rows, alternating grip pull ups.
Wednesday - legs
Finish your workout in 70 to 80 min and include 20 min of cardio.
Exercises include-Lunges, stiff leg dead lifts, hanging leg curls, weight calf raises, skateboard squats.
Thursday - shoulders
Complete your workout within 80 to 90 min, include 20 min of cardio.
Exercises include-front raise, side race, alternating dumbbell press, shrugs, rotation both inner and outer.
Friday - arms
Complete your workout program in 80 to 90 min, include 20 min of cardio.
Exercises include- Hammer curls, reverse curls, dumbbell curls, chair dips, dumbbell press, preacher curls, and skull crushers.
Saturday and Sunday
Give your body the much-needed rest.
You can however do 20 min of cardio on these days.
For an advanced body builder, half of the work is done in the gym and the rest is through nutrition. During advance workout session you stretch and break your muscle fibers causing damage. For these muscle fibers to recover and grow bigger, diet rich in proteins is a must. Your diet should include 1 gram or more proteins per pound, and not more than 15 cal per pound per day. Here are some pointers that will help you with your diet.
Eat lots of fresh vegetables, whole grains, legumes, nuts, beans, and meat.
Avoid sugar, alcohol, fatty food, fast food, salty food, and starchy food.
Drink plenty of water.
Divide your meals and space them 4 hourly.
Supplement your diet with protein powder.
Remember to load your bloodstream with proteins, pre-and post-workout.
Protein preferred for Pre-and post-workout is whey.
Protein (casein) should be taken before sleep and after getting up in the morning.
The two keywords for success are hard work and proper diet. Once you start feeling comfortable with your workout program and your nutrition schedule, don't break the rhythm. Workout routinely and success will be yours.
Advanced workout program
Before starting with your advance workout program, please bear in mind the following points.
Always warm up before you start training
Do the work outs slowly and work your way up.
Set your goals taking into consideration your abilities.
Increase the intensity, duration and reps whenever possible.
Start slow, don't overload yourself with weights.
Divide your workout program and schedule.
Include proper rest period for your muscles.
The advance workout program that follows is just a sample work selected randomly from a list of thousands. Workouts vary from person to person and from trainer to trainer.
Monday -chest
For the following exercises, do three sets of 10 to 12 reps. try to finish your workout routine within 60 to 70 min.
Exercises include -Dumbbell flys, dumbbell press, incline press, incline flys, hip push-ups.
Do 20 min of cardio, which can include jogging, treadmill or cycling.
Tuesday -lats
Finish your workout in 80 to 90 min and include 20 min of cardio.
Exercises include-Weight pull ups, dumbbell rows, narrow grip pull ups, bend over rows, alternating grip pull ups.
Wednesday - legs
Finish your workout in 70 to 80 min and include 20 min of cardio.
Exercises include-Lunges, stiff leg dead lifts, hanging leg curls, weight calf raises, skateboard squats.
Thursday - shoulders
Complete your workout within 80 to 90 min, include 20 min of cardio.
Exercises include-front raise, side race, alternating dumbbell press, shrugs, rotation both inner and outer.
Friday - arms
Complete your workout program in 80 to 90 min, include 20 min of cardio.
Exercises include- Hammer curls, reverse curls, dumbbell curls, chair dips, dumbbell press, preacher curls, and skull crushers.
Saturday and Sunday
Give your body the much-needed rest.
You can however do 20 min of cardio on these days.
For an advanced body builder, half of the work is done in the gym and the rest is through nutrition. During advance workout session you stretch and break your muscle fibers causing damage. For these muscle fibers to recover and grow bigger, diet rich in proteins is a must. Your diet should include 1 gram or more proteins per pound, and not more than 15 cal per pound per day. Here are some pointers that will help you with your diet.
Eat lots of fresh vegetables, whole grains, legumes, nuts, beans, and meat.
Avoid sugar, alcohol, fatty food, fast food, salty food, and starchy food.
Drink plenty of water.
Divide your meals and space them 4 hourly.
Supplement your diet with protein powder.
Remember to load your bloodstream with proteins, pre-and post-workout.
Protein preferred for Pre-and post-workout is whey.
Protein (casein) should be taken before sleep and after getting up in the morning.
The two keywords for success are hard work and proper diet. Once you start feeling comfortable with your workout program and your nutrition schedule, don't break the rhythm. Workout routinely and success will be yours.
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