Circuit Training by John Josephs, MS
CIRCUIT TRAINING Circuit Training (CT) is a great method for adding variety and while developing fitness to your strength training plan. The general idea is to use several work stations in a series to perform exercises targeting all muscle groups in one workout. Beginning athletes should use several (6-10) exercises and repeat the circuit 2-3 times. More experienced athletes can reduce the number of exercises (4-6) and repeat the circuit 3-5 times at a … read more »
Core Strengthening by John Josephs, MS
Core exercise involves strengthening the body's abdominal muscles as well as muscles of the shoulders, chest, the pelvis and upper and lower back. All movement starts from the core and progresses outward. A strong core helps a person training or participating in sports, or performing activities of daily living. In addition, it provides stability for the spine and improves balance, posture and strength. Most core strengthening exercises are multi-plane, multi-movement, and multi-joint in nature. Exercising … read more »
Five Exercises That Live Up To The Hype
5 Exercises That Live Up to the Hype Michael Boyle September 17, 2008 Cronfeld / flickr I’m certain of one thing—I’ll never be certain about anything again. Remember that we once believed the world was flat and that Nautilus machines were the future of strength training. Well I used to think the following five movements were overrated. Now I know better. 1. Deadlift I used to think deadlifts were just for powerlifters, but I’ve come … read more »
Foam Rollers for Massaging Tight Muscles
v\:* {behavior:url(#default#VML);} o\:* {behavior:url(#default#VML);} w\:* {behavior:url(#default#VML);} .shape {behavior:url(#default#VML);} Normal 0 false false false MicrosoftInternetExplorer4 /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-parent:""; mso-padding-alt:0in 5.4pt 0in 5.4pt; mso-para-margin:0in; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:10.0pt; font-family:"Times New Roman"; mso-ansi-language:#0400; mso-fareast-language:#0400; mso-bidi-language:#0400;} Foam Rollers for Massaging Tight Muscles Foam rollers offer many of the same benefits as a sports massage, without the big price tag. The foam roller not only stretches muscles and tendons but it … read more »
Functional Strength Training: Isolation vs Integration
Walk into a popular exercise facility or gym and you will probably see a room filled with free weights and individual pieces of weight-lifting and strength training machines. These weight-lifting machines are specifically designed to focus on isolating and “working” a single muscle or muscle group. The person exercising will use this equipment by sitting or lying on the machines, sometimes securing themselves with a strap. The use of the strap may act as … read more »
Lunges
Primary Movers:Gluteus Maximus, Quadriceps, Hamstrings Secondary Movers: Calves This exercise may be performed as forward, backward, walking, or side lunges. Forward or backward lunges require standing in place and taking one step forward or backwards. Walking lunges is a continuous series of forward lunges. Side lunges are steps to either the right or the left side. These may be performed by stepping straight out to the side or stepping at a 45 degree angle from front to side. Forward Lunge … read more »
Must-Do Exercises for Endurance Athletes by John Josephs, MS
Below is a small sample of exercises that should be incorporated into your strength training program. These simple, yet very strenuous exercises can be performed with a limited amount of equipment in a limited amount of space in a limited amount of time. Total body involvement is included using multi-plane and multi-joint movements while integrating muscle groups in these exercises. Start out and progress slowly. Form is more important than volume and intensity.1.) Squats With or … read more »
Posture Principles
1st Posture Principle Posture is how you balance your body. If you don't balance, you fall down. 2nd Posture Principle The human body is designed to move. It is much easier to walk for 30 minutes than to stand still for 30 minutes. 3rd Posture Principle Posture, motion & balance depend on the bones, muscles, ligaments, and nerves. Bones support the structure of body. Ligaments hold bones together where they meet at movable joints. Muscles shorten (or contract) in specific … read more »
The Serape Effect
A key concept to understand in regard to core function is the “Serape Effect.” This concept was articulated by Logan and McKinney in their book “Kinesiology” over fifty years ago. The serape is a Mexican garment that is draped loosely over the shoulders and is crossed in front of the body. The concept serves to reinforce the concept of the muscles of the core as a connector. They identified the serape muscles as the … read more »
Using Your Core in Swimming by Terry Laughlin - Total Immersion
v\:* {behavior:url(#default#VML);} o\:* {behavior:url(#default#VML);} w\:* {behavior:url(#default#VML);} .shape {behavior:url(#default#VML);} Normal 0 false false false false EN-US X-NONE X-NONE MicrosoftInternetExplorer4 st1\:*{behavior:url(#ieooui) } /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-qformat:yes; mso-style-parent:""; mso-padding-alt:0in 5.4pt 0in 5.4pt; mso-para-margin-top:0in; mso-para-margin-right:0in; mso-para-margin-bottom:10.0pt; mso-para-margin-left:0in; line-height:115%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri","sans-serif"; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-fareast-font-family:"Times New Roman"; mso-fareast-theme-font:minor-fareast; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin;} v\:* {behavior:url(#default#VML);} o\:* {behavior:url(#default#VML);} w\:* {behavior:url(#default#VML);} .shape {behavior:url(#default#VML);} Normal 0 false false false false EN-US X-NONE X-NONE MicrosoftInternetExplorer4 st1\:*{behavior:url(#ieooui) } … read more »
What Is Functional Strength Training
By Cedric Bryant Posted May 11, 05:00PM in Ask the Expert 2 Comments Source: ACEFit www.acefitness.org Functional strength training has become a popular buzzword in the fitness industry. Unfortunately, it is also subject to wide interpretation. At the extreme, some individuals believe that by mimicking the explosive, ballistic activities of high-level competitive athletes, they are training in a functional manner. All too often, however, such training programs greatly exceed the physiological capabilities of … read more »
Why Hire a Personal Trainer and How to Choose One by Karen McCoy
Why Hire a Personal Trainer? Everyone needs a Personal Trainer at one time or another, even seasoned athletes! A Personal Trainer offers years of training and experience, coupled with a strong understanding of anatomy and movement, to help you on your way. A Personal Trainer can help you formulate clear, attainable goals for you to work toward. As well, a Personal Trainer can help you recognize and shift self-destructive habits that may keep you locked … read more »