Pages

Categories

Archives

Meta

Why Exercise? Part 1 & 2

October 17, 2008

Part 1:

Part 2:

Post tags:

CIGARETTES KILL.

Post tags:

Tight Hip and Glute Stretches

October 16, 2008

Exercises of the Week
Hips, Glutes and Foam Rollers!

Tight hips and glutes are a common problem among athletes and fitness enthusiasts. Consider adding these 3 exercises into your workouts.  

hips1.gif (11196 bytes)
Hip Rotators

hips2.gif (11150 bytes)
Glute Max Rollout

hips3.gif (19608 bytes)
Glute Rollout with Bent Leg

Post tags:

EAT MORE OF THESE

vgfbanner.jpg (41442 bytes)


I can almost guarantee you are not getting enough fruits and vegetables…


01- Broccoli – Folate, vitamin C, and several carotenoids including beta-carotene, lutein, and zeaxanthin and glucosinolates
02- Cabbage - Vitamin C, folate and glucosinolates
03- Carrot – Several carotenoids including beta-carotene, along with vitamin E
04- Kale – Vitamin C, folate, magnesium, and several carotenoids including beta carotene, lutein and zeaxanthin
05- Parsley - Vitamin C, folate, several carotenoids and flavonols
06- Spinach – Folate, vitamin C, vitamin E, several carotenoids, Iron and Calcium
07- Papaya – Vitamin C, potassium, and several carotenoids including beta-carotene and beta-cryptoxanthin
08- Tomato – Vitamin C, polyphenols, and several carotenoids including lycopene
09- Barley Grass – Vitamin B1, B12, calcium, Vitamin C
10- Wheat Grass – Vitamin A, Vitamin E, magnesium, calcium, fiber
11- Hyrdrilla Verticillata – Calcium, Magnesium, Manganese, Potassium, Zinc, Copper, Vitamins B1, B2, B5, B6, B12, Vitamin C and Vitamin E
12- Alfalfa - Calcium, Carotene, Chlorophyll, and Vitamin K
13- Artichoke – Magnesium, Chromium, Manganese, Potassium, Phosphorus, Iron and Calcium
14- Brussel Sprouts – Vitamin K, Vitamin C, Folate, Manganese, fiber, Potassium, Omega 3 fatty acids, Vitamin E, Calcium
15- Cauliflower - Vitamin C, Vitamin K, Folate, fiber
16- Kale – Vitamin K, Vitamin A, Vitamin C, Calcium
17- Onion – Chromium, Vitamin C, and numerous flavonoids, fiber
18- Collard Greens – Vitamin A, Vitamin C, Vitamin E, Managanese, Calcium
19- Apricot – Vitamin A, Vitamin C, Fiber
20- Avocado – Vitamin K, Folate, Potassium, Vitamin B6, Vitamin C
21- Green Bell Pepper – Vitamin C, Vitamin A, Vitamin B6
22- Grapefruit – Vitamin C, fiber, Vitamin A, potassium, folate
23- Kiwi - Vitamin C, fiber, Copper, Potassium, Magnesium
24- Prune – Fiber, Copper, Vitamin A, Potassium
25- Strawberry - Vitamin C, Manganese, Fiber, Potassium, Folate

Post tags:

BOSU

Exercises of the Week
Fun with BOSU!

Here are 4 exercises you should consider adding into your training program. Great core work!  
bosutilt.gif (16960 bytes)

BOSU Plank Tilt
 bosuside.gif (3667 bytes)

BOSU Side Plank

 

 

bosutwist.gif (13731 bytes)
BOSU Side Twist

 bosusuperman.gif (7832 bytes)

BOSU Superman
 

 

Post tags:

Spin Resources

Music:
http://www.dynamixmusic.com
http://www.powermusic.com
http://www.32mixes.com
http://www.cardiomixes.com
http://www.apple.com (iTunes)
 
Programming:
http://www.spinning.com
http://www.pedal-on.com
Post tags:

bikini-ready

Bikini-Ready 8-week Workout:

 The workout frequency for this program is high. This is optimal for burning the most fat.  The frequency used in this program would probably be overtraining if all the workouts were designed to build muscle.  However, since there are several types of workouts, with varying parameters, a higher frequency is possible.

Use weights that are approximately 85-90% of your 1Rep Max.  Your relative 1Rep Max will decrease throughout the workout, as you get fatigued.

  • Aim to perform a total of 25-35 repetitions for each primary exercise.
  • Keep rest times at 30-90 seconds
  • Avoid training to failure on compound movements.  The workout frequency it to high for training to failure.

 Circuit Workouts:

 The goal for these workouts is to aid with maintaining muscle mass, as well as boosting fat loss.  The workouts will focus on using compound exercises which use large muscle groups.

Rest times will be short to maintain intensity.  If you only need 20-30 seconds of rest, then don’t hesitate to keep going.  The rep ranges used should be in the neighborhood of 8-12 reps.  Performing higher rep sets can be a way to perform more overall work, which will lead to more calories being burned. More calories burned will equal greater fat loss.

Cardio Options:

In the first option, the times listed are broad to allow for all levels of conditioning. If you are in better shape, your all out bursts will be a bit longer. Rest times may also be shorter. If you aren’t in quite as good condition, the bursts may be shorter, and rest times longer. However, if you aren’t able to work within the ranges given, then you may not be ready for high intensity cardio just yet.

High-Intensity Option #1:

  • Warm-up for 2-5 minutes at a slow, but gradually increasing pace
  • Begin with an all out burst that lasts 15-30 seconds.
  • ‘Rest’ at a slower pace for 15-45 seconds
  • Repeat the all out burst for 15-30 second
  • Rest for 15-45 seconds

*Continue for at least 10 minutes (not including the warm-up), and as long as 15 minutes.*

 

High-Intensity Option #2:

  • Warm-up for 2-5 minutes, with gradually increasing speed
  • Exercise at the maximum effort that you can maintain for at least 10 minutes, not counting the warm-up, all the way up to 15 minutes. Adjust pace as necessary.

Alternate Cardio #1 – Moderate-High Intensity Cardio:

  • Warm-up for 2-5 minutes, with gradually increasing speed
  • Exercise at the maximum effort you can maintain for at least 15 minutes, not counting the warm-up, all the way up to 30 minutes. Adjust pace as necessary.

Alternate Cardio #2 – Moderate Intensity:

  • Warm-up for 2-5 minutes

Maintain a moderate pace, or 60-70% of maximum heart rate, for at least 30 minutes.

Workout A – Pull

  • 2-5 minute cardio warm-up
  • Seated Cable Rows-1 warm-up set-15-20 reps
  • Seated Cable Rows-1 moderately heavy set-8-10 reps
  • Seated Cable Rows-5 sets of 5 with 80-85% of 1 Rep Maximum
  • Cable Pulldowns-1 moderately heavy set-8-10 reps
  • Cable Pulldowns-5 sets of 5 with 80-85% of 1RM
  • Reverse Grip Pulldowns-3 sets of 5 with 80-85% 1RM
  • Hammer Curls-3 sets of 8

 Workout B – Push

  • 2-5 minute cardio warm-up
  • Decline Dumbbell Bench Press-1 warm-up set-15-20 reps
  • Decline Dumbbell Bench Press-1 moderately heavy set-8-10 reps
  • Decline Dumbbell Bench Press-5 sets of 5 with 80-85% of 1 RM
  • Hammer Grip Incline Dumbbell Press-1 moderately heavy set-8-10 reps
  • Hammer Grip Incline Dumbbell Press-5 sets of 5 with 80-85% 1RM
  • Seated Dumbbell Overhead Press with Palms Facing In-3 sets of 5 with 80-85% 1RM
  • Reverse Grip Tricep Pushdowns-3 sets of 8

 Workout C – Lower Body

  • 2-5 minute cardio warm-up
  • Squat-1 warm-up set-15-20 rep
  • Squat-1 moderately heavy set- 8-10 reps
  • Squat-5 sets of 5 with 80-85% of 1 RM
  • Lunges-1 moderately heavy set- 8-10 reps
  • Lunges-5 sets of 5 with 80-80% of 1RM
  • V-Bar Pulldowns-3 sets of 5 with 80-85% 1RM
  • Standing Dumbbell Calf Raises-3 sets of 8

 Circuit Workout:  Repeat this circuit at least 5 more times.  The entire workout should last 20-30 minutes. 

  • 2-5 minute warm-up (this can be cardio, bodyweight exercises, dynamic movements, or a mixture).
  • 1st set:  Squats-10 reps @ 65-70% of 1RM
  • 2nd set:  Incline Dumbbell Bench with Palms Facing In-10 reps @ 65-70% of 1RM
  • 3rd set:  Cable Row-10 reps @ 65-70% of 1RM
  • 4th set:  V-Bar Pulldowns-10 reps @ 65-70% of 1RM
  • 5th set:  Straight-Arm Dumbbell Pullover-10reps @ 65-70% of 1RM
  • 6th set:  Bicycle crunches-10 reps @65-70% of 1RM

*Rest for 30-120 seconds.*

The Workout Schedule: 

Weeks 1 & 2

  • Day 1 – Workout A – Pull
  • Day 2 – Workout C – Lower Body
  • Day 3 – Rest
  • Day 4 – Cardio
  • Day 5 – Circuit Workout
  • Day 6 – Cardio
  • Day 7 – Workout B – Push

Weeks 3 & 4 – Same As Week 1 & 2, Just With a Slightly Different Schedule

  • Day 1 – Workout C – Lower Body
  • Day 2 – Rest
  • Day 3 – Cardio
  • Day 4 – Circuit Workout
  • Day 5 – Cardio
  • Day 6 – Workout B – Push
  • Day 7 – Workout A – Pull

Weeks 5 & 6

  • Day 1 – Workout A – Pull
  • Day 2 – Workout C – Lower Body
  • Day 3 – Workout B – Push
  • Day 4 – Circuit Workout
  • Day 5 – Rest
  • Day 6 – Circuit Workout
  • Day 7 – Rest

Week 7

  • Day 1 – Workout C
  • Day 2 – Workout A
  • Day 3 – Cardio
  • Day 4 – Circuit Workout
  • Day 5 – Rest
  • Day 6 – Cardio
  • Day 7 – Circuit Workout

Week 8

  • Day 1 – Workout C
  • Day 2 – Workout B
  • Day 3 – Rest
  • Day 4 – Cardio
  • Day 5 – Circuit Workout
  • Day 6 – Cardio
  • Day 7 – Circuit Workout
 
Post tags:
« Older Posts