Flexibility Training and the Importance of Stretching

Three major exercise programs exist in order to help keep the body lean and in incredible shape.  Many people often talk about two but what about that third?  Flexibility training is just as important—if not more important—as either cardio or strength training.  Flexibility training does so much for your body that cardio and strength training can’t do for you.

Flexibility training brings many benefits into your life.  As you age you might notice your body becomes tense more frequently.  This is a major issue helped by flexibility training.  If you start stretching properly then your body will become more nimble.  Daily functions are often hindered by an inability to move which can be fixed by simple stretching procedures.

Efficient Stretching

If you’ve ever stretched enough after a workout you’ve probably noticed how much better you feel afterwards compared to times you don’t get an effective stretch in.  That is why professionals have created an efficient stretching program that is more than just the effort of swinging your arms around and holding your legs up as you walk.  It’s important you add time to your daily routine to truly implement the benefits that come from flexibility training.

Depending on your daily activities really depends on what stretches you should be performing which is why it’s important to find a professional trainer that will teach you what your body needs.  Your ultimate goal is going to be to keep you balanced (stability) and have a full range of motion (mobility).

How to Stretch Your Body

Stretching should never be an overly-uncomfortable or painful experience.  You’re going to stretch until you feel a slight burn and you’re going to hold that position for up to 30 seconds.  Never bounce because that’s damaging to your muscles.  Always make stretching a slow and graceful procedure.

As with any training program you’re going to need to warm your body up in order to have an efficient training session like jogging for fifteen minutes.

After your warm up here are some basic stretches that can get you started in your flexibility training, but again, ultimately you should find a trainer to assist you in implementing the right stretches for your body.

Trapezius and Shoulder Stretch

-While standing with your feet apart, chest out and shoulders back clasping your hands behind you and pulling them up without making your body hunch over and hold for 15 to 30 seconds.

Quadriceps Stretch

-Lie on a mat face down then lift one leg towards your buttocks while reaching back with the same side’s arm to grasp your foot and hold your leg in a stretch for 15 to 30 seconds before switching legs.

Shin Stretch

-While holding to a wall put one foot behind the other, the top of the rear foot should be face down, extend that shin forward and slowly lower your body by bending your legs.
-Hold for 15 to 30 seconds then switch legs.

Back, Hip, Gluteus stretch

-Sit down with both legs extended.
-Bend one leg up and cross it over your other leg placing your foot flat.
-With the arm opposite your bent leg, put your elbow on the opposite knee then twist only your upper body.
-Hold that position for 15 to 30 seconds then switch legs.

Calf Stretch

-Place as much of your foot against a wall as you can and slowly lean forward until you feel the stretch which you will hold for 15 to 30 seconds before switching legs.

The importance of stretching goes beyond the help it does for you after a cardio or strength training workout.  Stretching helps improve your lifestyle by helping with functional activities that require a certain degree of agility.



For more useful information, please visit our website: THE KNOWLEDGE BASE, and look for the SPORTS & FITNESS section.

Lateral Thigh Training Exercise

For the success of your exercises it is mandatory that you choose the right equipment. Do you think a lateral high stepper might be right for you? Let’s look into it.

Because I am so enthusiastic about fitness I keep an eye out for new fitness equipment to see what is coming on the market and what benefits there are to the new equipment. Usually a lot of the fitness equipment that is new is a take off of old equipment which means a new version of a machine already on the market that sounds good but often does not work, just like the old version did not work. One example of this would be an exercise bike that has an action that is rowing, these have been around for years and years and the action of the rowing is a hindrance to the cycling. Even though you might think the exercise bike is still a lot safer and far more convenient then going outside on a bicycle, I still like the old fashioned bide ride as a matter of choice. It gets you outside in the fresh air and is good for mind and body.

Every now and then I see a good product that is worthwhile and not just a fad.  I look for something that may be of benefit to buy in that particular machine for exercise over getting outside. One such exercise machine has been around for quite awhile but for some reason or another I never really noticed it or realized the great benefits and it is the lateral thigh trainer.

As a runner my training is planed to target certain body systems, as an example strength, speed, endurance and stamina. A lateral thigh trainer is a good device for working with strength. As a rule I look for a hill and run back and forth several times, however this will cause a big impact on your knees going down the hill but a lateral thigh trainer is great as an alternative for doing your strength work. With the thigh trainer you can exercise the muscles with high intensity the workout being similar to finding the hill but you do not have the risk of injuring the knees.

If you can get something to train with such as the lateral thigh trainer that has a resistance that is adjustable then is is going to be easy to adjust your plan for training and have high intensity that is shorter or longer in your workouts. If you do not happen to be a runner and are just looking for a different exercise other then putting some trainers on and stepping outside, then consider the lateral thigh trainer as it is good for aerobic exercise and will provide exercise that is low impact which uses all of the muscles in the body. If you can get something to train with such as the lateral thigh trainer that has a resistance that is adjustable then is going to be easy to adjust your plan for training and have high intensity that is shorter or longer in your workouts. If you are not a runner and are just looking for a different exercise other then putting some trainers on and stepping outside, then consider the lateral thigh trainer as it is good for aerobic exercise and will provide exercise that is low impact which uses all of the muscles in the body.

For more useful information, please visit our website: THE KNOWLEDGE BASE, and look for the SPORTS & FITNESS section.

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Top 5 Action Movies’s Beautiful Women

There are several great action celebrities which give much attention behind the scenes as any of the Hollywood’s elite enjoy on the other side of camera. Some of them even had higher and leading popularity compare with other male action celebrities. Here are my pick of top 5 great action women which play a amazing action heroes role in action movies.

1. Sienna Miller

Sienna Miller look fabulous on her tight skin outfit for the role of The Baronness in G.I Joe Movie 2009. She did put in hard work to stay fit with her stunning figure by biking, martial art (in the form of boxing primarily), and weight training. In the early year, Sienna Miller worked as a photographic model and closely associated with the style of fashion that became known as boho chic, much of which fashion followers noted was strikingly similar to the style of model Kate Moss. Beside, G.I Joe, Sienna also well known in her role in Layer Cake, Afie, Factory girls and The Edge Of Love.

2. Halle Berry

Halle Berry is the sexiest black women which play the role of Catwomen, not matter dressed as Catwomen or dressed to kill in Bond girls, she has a knack of making every moment special. She is a actress, former fashion model and beauty queen. Beside Catwomen, Halle Berry also take a role as Storm in series of X-men movie such as X-Men, X-Men United and X-Men the Last Stand.

3. Milla Jovovich

In the role of latest Resident Evil: Afterlife movie and Ultraviolet, Milla Jovovich trained in several combat technique. They included kicks, punches and stances. She really putting focus to keep on her workout and diet plan to maintain stunning slim model figure. Milla did her own moves. She also uses beautiful moves in Resident Evil series to avoid bullets and martial arts move to kill those zombies.

4. Angelina Jolie

Angelina Jolie is one of the most impressive and inspiring action women in our generation. She is a combination of strength and power gives her amazing screen presence. On her role in Lara Croft: Tomb Rider, Wanted, Mr & Mrs Smith and latest action movie Salt, she done more than her fair share of action flicks. She still looking great and keep on her workout routine and diet plan to maintain the stamina and great body shape with the age over 40.

5. Uma Thurman

Uma Thurman performed leading role in variety of films including romantic comedies, science fiction and action movies. Her outstanding work include Dangerous Liaisons, Batman and Robin as Poison Ivy, Gattaca and Kill Bill Series. She did put in hardwork to workout, training and keep on her diet to master the amazing martial arts action in the cult classic Kill Bill.

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Short preview clip of “Basic Strength training” from the strength training series for women. Available at www.getrealfit.org Basic Strength Training is safe, effective and easy to follow. Strength traiing is the fountain of youth! www.GetRealFit.org

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Basketball Strength Training

This in spite of the great battles among the likes of Wilt Chamberlain and Bill Russell, two behemoths who set the standard, offensively and defensively, for what big men in basketball should be.

Years after those two had retired, a new breed of big man arrived. Shorter but stronger, this big man was built in the mold of the Knicks’ Willis Reed or Washington’s Wes Unseld. Since they were shorter, most amateur observers immediately felt they’d be at a disadvantage since basketball is in larger part built around height. But what they lacked in height they made up for in strength, and the concept of basketball strength training was born.

The most important thing to understand about basketball strength training is that the sport isn’t just reliant upon lower body strength. Nor is it just reliant upon upper body strenght. Basketball requires core strength of the utmost importance, and thusly basketball strength training will concentrate primarily upon strengthening your core.

This means sit-ups. Crunches. Push-ups. More crunches. More sit-ups. Leg lifts. Do ‘em til you throw up if you’re serious about becoming the best basketball player possible.

The idea behind building your core is that, if you’re stronger than the other guy through your middle, you’ll be harder to move around the court. Guys like Reed and Unseld were great rebounders and scorers because they were stronger than almost anyone they came into contact with, so they could shoulder their defenders out of the way and either get to the hoop, or get to the ball if in pursuit of a rebound.

Think about it. You have a bigger guy defending you, with a longer reach and maybe even better jumping ability. How do you get a shot off?

Well, you have to knock him off balance. Nobody – not Bill Russell, not Michael Jordan – nobody in basketball history can block a shot if they’re off-balance. And the way to get them off balance, if they’re bigger and more athletic than you, is to be stronger than them. Get them on your back and drive them down to the low post, keep them on your shoulder then go up strong. It’s the essense of basketball strength training.

Working with a medicine ball will help as well. Medicine balls increase both strength and flexibility, which are the two most important aspects of basketball strength training

Strength Training’s Magic Number

What is the optimal number of sets and reps to spur maximum muscle growth and strength?  Is there a magic number?  The debate never seems to end.  Some people say you should lift extremely heavy weights only a couple times per set.  Some even say you should not even be able to lift the weight once, but instead fight the negative repetition as much as possible and then have a spotter help you get the weight back up.  Others say you should pump up the muscles by doing 12-15 reps for at least three sets with short rests.  Still others advise you to take the middle road, say three sets of eight to ten.

These numbers are all well and good and certainly can produce some results, but one of them must be the best, right?  Well, as it turns out, there is a magic number for optimal muscle growth.  That number is 25.  Recent studies suggest that optimal muscle growth is usually achieved when the number of sets multiplied by the number of reps per set is near 25.  So doing five sets of five reps would be ideal. 

Of course, like most rules, this one is full of exceptions.  The idea behind the rule is that such an amount of sets and reps will give you the right combination of resistance and muscle exhaustion.  A little common sense is in order to adhere to the spirit of this principle though.  Taking it to the extreme will probably not work out for you.  25 sets of 1 rep is probably not a good idea, nor is 1 set of 25 reps.  To hit the magic number just keep it reasonable.  Try five sets of five, four sets of six, or three sets of eight. 

Which combination to choose is a personal choice which should take into account your fitness level and the specific exercise being done.  For example, if you are just starting out, doing three sets of eight is probably a better choice than five sets of five.  Likewise, higher reps probably makes sense for working something like abs or maybe legs, whereas a heavier six sets of four might be better suited to something like bench press.  The decision is yours.  Just remember the magic number. 

The Most Popular Wii Games For Women

But, for the purpose of discussion, it might come as an interesting insight to try to ponder on what Wii games women like. For criteria, we might focus on intellectually stimulating games, therefore puzzle games. Games that are gory in nature are automatically removed. Games that demand physical exertion and movement are also good candidates because women gamers are generally more figure conscious than their male counterparts.

If you really must insist that some games are specifically targeted for women, then by all means here are some of the most likely candidates:

Smart Wii Games for Women

1. Dr. Mario

An arcade classic, this game involves Mario the plumber who may have shifted professions and turned into a tetris loving doctor. Game play involves matching capsules with capsules and viruses of the same color and putting them together. Successful combinations eliminate the viruses.

2. Mario Kart

I was really trying to avoid putting a game with a similar name close to each other but it seems that Mario Kart is also a favorite. The game features Mario driving a Go Kart and exhibits console racing on a level that is better natured compared to the glitz and banal racing games that feature real and boring sports cars. Mario Kart is fun and good humored racing at its best.

Exercise Wii Games for Women

Although many of the men are increasingly becoming physical appearance conscious, many of them still want the traditional way to get fit and that is through actual sports. Exercise games or exergames are famous for women who are time constrained and mostly prefer the comforts of an indoor setting. And these kind of games are the most popular Wii games for women.

3. EA Sports Active

This is one title that features many physical routines that ensure that exercising is not a boring and a laborious task. Unlike other titles, this game accurately captures the movement of the gamer and reflects it on the screen as appropriate. A high quality exercise game from a high profile publisher.

4. Wii Fit Plus

Exercising can be a boring chore and the publishers of the Wii Fit Plus ensure that players won’t get bored with repetitive routines that make your eyes roll. The Wii Fit Plus features an intensive workout regimen that is highly customizable to suit the needs of the active woman. Included in the package are regimens for Yoga, Strength Training and Aerobic Games. This is definitely a must buy item.

5. Wii Sports Resort

What can I say, this game makes exercising fun and enthralling. As the name implies players get a chance to compete in many different sports in a resort setting. It is a novel idea that has many wanting more and more. With this game, hours and hours of fun are not wasted on the physically challenging sports.

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Getting Additional Allowances For Sports Via Strength Training Exercises

There are many negative connotations associated with body builders, such as the use of steroids. Since people are learning that lifting weights can be used to lose weight, more of them are trying weight training. People no longer are looking at athletes who use steroids as a good thing to do. So actually the stereotypes associated with weight training are really just what we said – stereotypes. There are many benefits to your health when you decide to start a resistance training program on a regular basis.

Those that live in the United States of America can suggest that they are consumed with having the six pack abs look and the completely flat stomach. Undoubtedly we don’t contradict that everyone looks good with that attractive look. Nevertheless, maintaining strength in the midsection for a strong and healthy back is incredibly important for the sports player. In addition, your accomplishments will be greater if you have stronger side obliques and stomach. Copious amounts of individuals depend on the ab crunch, however we will share a different thought. Your complete midsection can be strictly firmed and toned with isometric hangings. The only thing you have to accomplish is suspending below a bar, and holding the position of your knees bent at a 90 degree angle. Attempt it and see if counting to ten is possible. You can stay fit in your home with stationary bike stand

Along with having terrific abs, just about all guys would love to have developed arm muscles. However, you can tell what will benefit you and your own sport. There are many different avenues for working out your arms for strength training. Yet ensure that you match what it is that you do with what is required for the sport you play. Your triceps are needed if you throw a lot. Developing your triceps can be done by weight lifting in which you pull the dumbbells to you as you lean over and bend the knees. Other everyday means is to incorporate simplistic push ups so that your triceps and entire arms will be worked out.

Training your calf muscles is difficult for some, but by taking a little time to figure out the routine and the amount of weight to use, it is not that bad. People that enjoy wearing tank tops and displaying their arms and chest may simply forget about building up their calves. If this is the case, people that wear shorts and a tank top might look funny because one is more developed than the other. It is very simple to work on these muscles, especially if you do calf raises with either free weights or a machine. If you have time, walking for a mile or more several times per week will give you impressive calf muscles, as well. Doing weight training on a routine basis will give you a discipline that will change your entire life. The majority of people who choose to lifts weights are looking for six-pack abs, or losing weight, and don’t always realize some of the other benefits. While you are doing an exercise program, that is the time to let your motivation allow you to make other changes. The first thing you need to do to change your life is to decide to do it. Once you get started on changing your life, then you need a little perseverance to keep going. If you keep taking bigger steps, then your life will begin to change, and possibly you will have a new life.

Diet & Exercise – Long Term Weight Maintenance for Women

It’s estimated that billion is spent a year in the pursuit of weight loss, yet the epidemic is continuing to grow. Americans are consuming more calories than ever before, but certainly aren’t compensating with increased physical activity.

The prevalence of fast food outlets, vending machines, the huge increase in portion sizes at restaurants and the many hours spent in front of a computer and watching television are all contributing to the obesity epidemic.

It’s estimated that billion is spent a year in the pursuit of weight loss, yet the epidemic is continuing to grow. Americans are consuming more calories than ever before, but certainly aren’t compensating with increased physical activity.

The prevalence of fast food outlets, vending machines, the huge increase in portion sizes at restaurants and the many hours spent in front of a computer and watching television are all contributing to the obesity epidemic.

Genetics are theorized to predispose certain individuals to weight gain when challenged by a positive energy balance. However, genetics don’t cause weight gain or prevent weight loss. A positive or negative energy balance is the ultimate cause of weight gain or loss.  More and more evidence is point to the fact that we can express the positive side of our genes and over come nature with nurture meaning than anyone can maintain a healthy body weight and become fit.

The importance of exercise in fat loss and especially in weight maintenance cannot be stressed enough. Sedentary individuals may burn only a few hundred calories over their resting energy expenditure. For the average Joe, this may be about 2,000 calories a day. On the other hand, top athletes like ultra endurance cyclist Lance Armstrong, may burn up to 8,000 calories on an average training day.  Not I’m not suggesting anyone train like Lance, however, according to the American Heart Association and the American College of Sports Medicine, everyone should be participating in daily physical activity including cardiovascular conditioning and strength training 2 – 3 times weekly.

View the following article at the Optimal Fitn3ss blog.

How To Improve Grip Strength

There are many valid reasons to make training your hand strength a priority. Improved self-defense ability, being able to open any jar, and increasing the strength of a handshake for a pending job interview are only a few. These are all important and are just a few of the reasons many people list for beginning to train their hand strength.

Just as there are a multitude of reasons to begin hand strength training, there are also many methods of training your hand strength that sometimes don’t even require the purchase of specialized equipment.

For any hand strength training program to be most effective, it has to be personalized for the person who’s going to be performing the workouts.

A law-enforcement officer does not need to perform the same hand strength workout as a professional hockey player. Nor should a recreational martial artist be doing the same workout as a professional strongman competitor. A concerted effort needs to be made to identify the types of grip strength that are necessary for improved functioning in whatever sport or task specific to each individual.

The three basic types of hand strength are:

-Crushing

-Supporting

-Pinching

You use a crushing grip to close the handles of a hand gripper – like the ones found in sporting goods stores or Wal-Mart.

Supporting grip is used to hold onto an object like a chin-up bar.

Pinch grip is when the thumb opposes the fingers and both are trying to squeeze together to pinch something between them.

The type of hand strength most suited to self-defense improvement is the supporting category. This includes training with thick-handled bars, instead of the usual 1″ diameter bars that are in most gyms around the world. A thick-handled dumbbell with a diameter of 2.5″ is great because it simulates grabbing a man’s wrist.

Perform holds for maximum time or deadlifts for singles or reps. Those who want to ramp up their supporting strength to the highest level possible should start using thick-handled bars exclusively in their training programs. You can perform your standard weight training exercises that involve holding onto a bar. The only difference is that you’ll be using a thick-handled bar.

Training your crushing grip with hand grippers will also enable you to grab and hold onto clothing – like in a self-defense situation – with more strength and strength-endurance, which will greatly improve your chances of emerging unscathed. Holds for time – where the hand gripper is closed and held shut for as long as possible – are a good method of training for the beginner.

Intermediate and advanced trainees buy progressively more difficult hand grippers with more tension than the beginner-model hand grippers and use more varied methods of training. Performing multiple sets of multiple reps, using only three fingers to close the hand gripper – instead of four, and performing forced reps are a few ways that more advanced trainees mix up their crushing grip training.

Pinch grip can be trained in a gym or at home. Take two 10lb weight plates and place them with the smooth sides facing out. Now position your thumb on one side of the plates and your fingers on the other side. Squeeze the thumb and fingers and try to smash them together even though the weight plates are inbetween them. You can hold the plates for maximum time or do multiple lifts with them. Add weight by increasing the number of 10lb weight plates that you pinch or tie weight plates to the other weight plates with a heavy-duty belt or rope.

www.synergy-athletics.com – John and I returned to Colgate where we went to school and played football. The weight room has been redone since our days and it looks awesome! Thanks for having us Rusty! NEW BULL STRENGTH MANUAL – http Joe Hashey, CSCS Keywords: deadlift, squat, colgate university, prowler, strength and conditioning, hamstring exercise, reverse hyper, stability, db clean, dumbbell snatch, chain exercise, college football workout, college basketball workout

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Cardio-Boxing For Super Fitness

The major benefits of cardio-boxing include:

 Increased Stamina
 Increased Strength
 Increased Speed
 Increased Coordination

Cardio-boxing also promotes a person’s well being by strengthening their self-discipline and combined with strength training it’s well and truly the total package for self-defence and fitness and usually consists of:

 Adjusted heart rate work  
 Actual boxing techniques  
 
 The usual workout consists of the age-adjusted heart rate work starting with 10 minutes for beginners and leading up to 20 minutes for the more advanced.  For the second part of the workout, you’ll need to perform and practice 20 minutes of actual boxing techniques.

Cardio
 
The best way to measure the effects of an exercise program on your body is to check your pulse.

The easiest way to check the pulse is to place your index and middle fingers on your carotid artery or the wrist. Immediately after the exercise, count your pulse for 15 seconds and multiply by 4.

You can also check your pulse during the exercise but with safety as a first priority. To get a more precise reading of your pulse rate, purchase an electronic device from any sports store.

Now you have your exercising pulse rate or heartbeats per minute.  We’ll be concentrating at the upper end of your pulse region: the 50% – 70% ranges.  

To figure this out, deduct your age from 220. Suppose your age is 40, deduct this from 220 and you get 180.  

50% of 180 is 90 beats a minute,
60% of 180 is 108 beats a minute,
70% of 180 is 126 beats a minute and so on.

Don’t jump into 70% work straight away. Start with 50% and slowly work your way up to the 70% upper limit.

Start with no more than 10 minutes, and work up to 20 minutes. Once you’re comfortable with working out for 20 minutes at 70% then try to increase the heart rate up to 80%.

Mix up your cardiovascular activities in the gym. Use the treadmill, skipping, rower, climber, and bike and other equipment that might be available to you.
            

Boxing

The boxing stance is the posture a boxer takes before and after every action depending on whether you are left or right handed. We’ll be dealing with the most common; right-handed. For left-handed people, just reverse the instructions.
 
Stand with your feet shoulder width apart, with your left foot in front of your right foot. Your right heel should be slightly raised with your left foot flat on the floor and toes pointing ahead.

Bend your knees a little and balance your weight comfortably and evenly.
Place your elbows close to your body with your left fist held at head height and in a position that corresponds to your left foot.

The right fist should be at head height also and guarding the chin, with both elbows protecting your body and both fists protecting your chin.

This is your defensive and offensive position after throwing punches, so please practice this before going any further.  When moving forward in this boxing stance the left foot moves forward first and then the right follows.

When moving back, the right moves back and then the left follows.  When moving sideward to the right, the right foot moves first followed by the left.  When moving sideward to the left, the left foot moves first followed by the right.

Practice this moving forward, back and sideward in the boxer’s stance until it is done smoothly and quickly. Remember to keep your guard up and elbows tucked in to your sides.

Keep your head at eye level with your upper body leaning forward slightly.   In boxing it is important that punches are thrown quickly and then bought back quickly to assume a defensive posture.
                                 

Punching

A left jab has many uses, it can be used for both offensive and
Defensive actions. From the set stance the left arm is pushed quickly and forcefully forward, the weight is shifted to the front foot. The fist moves in a straight line and straight back again for defence.

At the moment of impact the back of the hand and the lower arm are in a straight line. Keep the right fist in the defensive position and elbow tucked into the body during the movement.

The straight right is also known as the punching hand and can be thrown with considerable force. The arm moves straightforward from the chin, the body weight is shifted to the front foot with the ball of the foot of the back leg pushing into the floor for more power.

The back of the hand is straight and pointing up at the moment of impact. The arm is then immediately pulled back for protection after the hit.

The left hook to the head and body is an effective punch for closer range work. From the set stance turn your left shoulder quickly and move your elbow up to shoulder height. The fist moves in a circular motion to the target, with the elbow bent.

Rotate your hip and body whilst pressing your front left down keeping the back of your fist pointing up and in a straight line with the lower arm. The left hook to the body is similar to the above but increases the rotation of the body

The right uppercut is also carried out at close range. Drop the lower part of your punching arm until the lower and upper arm is at right angles to each other. The back of your hand should be pointing away from you, now thrust your arm forward and upward to your target.

Shift your body weight to your front leg and rotate your hip and shoulder on the same side. Remember to keep your left fist guarding your chin during the entire movement. Now practice all your punches until they are done quickly and smoothly.

To develop speed and endurance, try punching straight left and right combinations into the heavy bag. The duration of the exercise period is the same as the rest period i.e. 10 seconds exercise, 10 seconds rest, 20 seconds exercise, 20 seconds rest, and so on. Move up higher as your condition improves.

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