Muscle up and pump iron!
Muscle strengthening or strength training is now officially recommended in the updated physical activity guidelines released by the American College of Sports Medicine (ACSM) and American Heart Association (AHA).
Research shows that regular physical activities reduce the risk of heart disease, stroke, type 2 diabetes, osteoporosis, some types of cancer (colon, breast, prostate, lung), anxiety, depression and a host of other health problems.
These guidelines outline exercise recommendations for healthy adults and older adults and are an update from the 1995 guidelines.
Read the full updated guidelines here >>
Learn more about weight training and workout routines to gain strength and build muscle >>
Learn more about effective high intensity cardio interval training (H.I.I.T.) to lose fat faster >>
Summary
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Guidelines for healthy adults under age 65
Basic recommendations from ACSM and AHA:
Do moderately intense cardio 30 minutes a day, five days a week
Or
Do vigorously intense cardio 20 minutes a day, 3 days a week
And
Do eight to 10 strength-training exercises, eight to 12 repetitions of each exercise twice a week.
Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary. The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease.
Guidelines for adults over age 65
(or adults 50-64 with chronic conditions, such as arthritis)
Basic recommendations from ACSM and AHA:
Do moderately intense aerobic exercise 30 minutes a day, five days a week
Or
Do vigorously intense aerobic exercise 20 minutes a day, 3 days a week
And
Do eight to 10 strength-training exercises, 10-15 repetitions of each exercise twice to three times per week
And
If you are at risk of falling, perform balance exercises
And
Have a physical activity plan.
Both aerobic and muscle-strengthening activity is critical for healthy aging. Moderate-intensity aerobic exercise means working hard at about a level-six intensity on a scale of 10. You should still be able to carry on a conversation during exercise.
Older adults or adults with chronic conditions should develop an activity plan with a health professional to manage risks and take therapeutic needs into account. This will maximize the benefits of physical activity and ensure your safety.
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Comments
The document also provides useful information and tips as to how to meet the exercise recommendations and how to start an exercise program.
Eight improvements over 1995 guidelines were made and clarifed in details.
One updated guideline also spells out that "more is better." It emphasizes the importanct fact that physical activity above the recommended minimum amount provides even greater health benefits. To prevent unhealthy weight gain, attain or maintain weight loss, some adults will need to do more than 30 minutes a day.
In addition, the updated guidelines specified the so called "moderate" or "vigorous" intensity physical activities and 10-minute short bouts of exercise.
Short bouts of "low" intensity activity, such as grocery shopping, taking out the trash or casual walking a few minutes in the office or parking lot, DO NOT count.
However, certain daily activities of moderate to vigorous intensity nature, such as brisk walking to work, yardwork/gardening, performed in bouts of 10 minutes or longer can be counted towards the recommendations.
The key is that the intensity of activitiy has to be at a minimum RPE level of 4 to 5 to keep your heart rate up at a sustained duration of 10 minutes or longer.
So after-dinner walking around your neighborhood by youself or with your family is a great idea to wind down for the day and to get some family time. To reap health benefit, the walking pace has to be at least at 3.5 miles per hour or two miles in about 35 minutes to meet the recommendation for aerobic exercise.
You don't have to go the gym to get the daily recommended physical activities. There are many different physical activities and exercises you can do in the gym and outdoors. My earlier article on cross training provides a variety of fitness program, sports and activities you can do all year round.
You can also choose your physical activities, exercise or workout by your personality. Exercise program compliance and consistency is the #1 challege to health and fitness success. You want to pick the activities that you're motivated to do and love to do without being told.
For variety and effectiveness, you can mix up the intensity of cardiovascular exercise in the same session or in different workouts. I have elaborated the high intensity interval training (H.I.I.T.) method as an effective and efficient cardiovascular training protocol for losing fat and preserving muscle.
You don't necessary have to go to gym or have a home gym to perform muscle strength training. For many beginners or seniors, bodyweight-based exercise or functional training are more than sufficient. As you get stronger, you may want to join a gym or build a home gym so that you can have more equipment options. There are so many weight training systems and workout routines available. It's wise to hire a personal trainer to show you how to lift weights properly and custom-design a training program for you.
Take-away Message
The message is loud and clear: do as much as you can do to prevent yourself from becoming disabled!
>>> Sign up for FREE monthly e-Newsletter to receive insider training tips, workout routines and check out your FREE bonus e-books to help you build muscles, lose fat and uncover your six pack abs.
Showing posts with label endurance. Show all posts
Showing posts with label endurance. Show all posts
Wednesday, August 01, 2007
Friday, January 12, 2007
Modified Olympic Style Weightlifting for Martial Arts & Explosive Power Training
Weightlifting for Your Martial PowerWhen you heard about Olympic Weightlifting, the first image popping out of your head could be some freaking strong athletes lifting enormous amount of weight in a split second. It's so "knee-jerking" to watch them do clean & jerk and snatch.
Olympic style weightlifting can be modified and adapted to help athletes develop explosive strength and power for all sports. If trained and done properly, modified Olympic style weightlifting can help athletes to condition themselves for explosive power, muscular endurance, strength, speed, quickness, agility and cardiovascular fitness.
Anaerobic Power and Endurance
In any martial arts training including MMA and BJJ, it requires a fairly good combination of both anaerobic and aerobic fitness. You need both types of energy to excel in sparring or fighting. You will also need to know how to generate explosive power to break boards or execute your knockout punch or kick. In a typical round of sparring, it involves a series of short bouts of anaerobic power output (punching, kicking or grappling) followed intermittently by aerobic movements (bouncing around, shuffling, checking, or faking).
Depending on the specific type of sparring or fighting, a match could be 3 to 12 rounds and lasts 3 to 5 minutes for each round. In addition to excellent technical skills, a top conditioned fighter has to have peak level of anaerobic power and endurance to be able execute his techniques repeatedly. Anaerobic conditioning and performance is achieved by training and pushing his VO2 max and lactic acid or lactate threshold.
H.I.I.T. for Ultimate Martial Fitness
For the types of energy system utilized in martial sports, moderately long distance running at slow steady pace isn't the best method to condition your aerobic fitness. High intensity interval training (H.I.I.T) is the better way of conditioning your cardiovascular fitness. In the same token, the power lifting type of weight training isn't the best way to train your explosive power either as you don't just give it your one best shot and be done with it. You'll need your sub-maximal muscular power output anaerobically for several times repeatedly. That's muscular power and endurance all together.
How do you train your exploseive power?
How do you train your energy systems for martial arts?
How do you utilize Olympic-style weightlifting to get in top combat conditioning for martial arts?
Read on . . .
World Class Olympic Power Circuit Training
Before you follow the power barbell circuit training routines below, I suggest that you master these basic but technically complicated weightlifting techniques before you attempt to put your hands on the Olympic bar. An "empty" standard Olympic bar weighs 45 pounds. Maintaining good forms when lifting weights will help you lift more weights and prevent injuires. Gayle Hatch Systems is an excellent website to get you started. You can also find coaches or personal trainers who can train you to execute these moves properly without getting injured.
Power Barbell Circuit Workout Routine #1
Deadlift x 6 reps
Bent-over Row x 6 reps
Power Clean x 6 reps
Front Squat x 6 reps
Push Press x 6 reps
Good Morning x 6 reps (body weight)
Power Barbell Circuit Workout Routine #2
Snatch-grip Deadlift x 6 reps
Snatch Pull x 6 reps
Jump Shrug x 6 reps
Reverse Lunge x 6 reps each leg
Push Split Jerk x 6 reps
Jump Squat x 6 reps (body weight)
Power Barbell Circuit Workout Routine #3
Romanian Deadlift x 6 reps
Bent-0ver Row (reverse grip) x 6 reps
Power Clean x 6 reps
Push Split Jerk x 6 reps
Overhead Squat x 6 reps
Double Jump x 6 reps (body weight)
This is not to load up the Olympic bar with your one-rep max weight. Rather, select a weight that you can typically lift 6 reps for three sets with good control for the weakest lift in the circuit (except the body weight exercise). Shoulder press (military press) is normally the weakest one. The proper weight might well be about 60% of your one-rep max.
You should perform each rep with good control (about 2 seconds per rep) and move from one exercise to the next without rest till you finish one circuit as one set. Leave your ego at the door and listen to your body. In addition, you should choose a load that feels challenging yet controllable. You can stay with one power circuit training routine to begin with. Repeat two more times for a total of three sets with 2-minute resting in between the circuits (sets).
Manipulate Training Variables to Make Progress
As you become more familiar with the moves and get in better conditioned, you can add more training volume to four or five sets. There are many training variables to change up to make continual progress. One training variable to manipulate is to reduce your rest intervals in order to add challenges in your routine as well as a training principle of progression. Rest intervals of 90 to 120 seconds are common for most people to recover from one circuit. You're rarely able to rest shorter than 30 seconds to repeat the next circuit.
In some cases, you can increase intensity by loading up to no higher than 85% of your one-rep max and reduce the repetitions to no lower than three. When you get more skilled and proficient, you can perform one circuit for each of the three routines in a given workout session. Alternatively, you can also mix and match your own power circuit training routine.
You've Just Moved Tons of Weight
Don’t underestimate this type of training. Power circuit training can be very grueling. This six-movement circuit x 6 reps has a total volume of 36 reps per set! Even with only 100 pounds on the bar, that comes out to 3600 pounds of total work per set. That's over ten thousand pounds of total work capacity in less than 10 minutes!
At the end of one circuit, you'll feel like just finishing a breath-taking 100-meter sprint. This routine will really help any martial artists to condition their bodies to handle the high levels of lactate produced in a fighting ring. It is also an excellent fat loss exercise for any athlete who needs to preserve muscle and strength while losing fat.
Pack a Punch
Give this power circuit workout a try! People in the gym will turn their heads toward you when you perform these exercises. Learn how to train and harness your knockout power. You'll be a better conditioned fighter in your next match.
>>> Sign up for FREE monthly e-Newsletter to receive insider training tips, workout routines and check out your FREE bonus e-books to help you build muscles, lose fat and uncover your six pack abs.
Copyright 2007 www.careyforfitness.com by C. Carey Yang and Beyond Fitness Solutions, LLC. All rights reserved.
World Class Olympic Power Circuit Training
Before you follow the power barbell circuit training routines below, I suggest that you master these basic but technically complicated weightlifting techniques before you attempt to put your hands on the Olympic bar. An "empty" standard Olympic bar weighs 45 pounds. Maintaining good forms when lifting weights will help you lift more weights and prevent injuires. Gayle Hatch Systems is an excellent website to get you started. You can also find coaches or personal trainers who can train you to execute these moves properly without getting injured.
Power Barbell Circuit Workout Routine #1
Deadlift x 6 reps
Bent-over Row x 6 reps
Power Clean x 6 reps
Front Squat x 6 reps
Push Press x 6 reps
Good Morning x 6 reps (body weight)
Power Barbell Circuit Workout Routine #2
Snatch-grip Deadlift x 6 reps
Snatch Pull x 6 reps
Jump Shrug x 6 reps
Reverse Lunge x 6 reps each leg
Push Split Jerk x 6 reps
Jump Squat x 6 reps (body weight)
Power Barbell Circuit Workout Routine #3
Romanian Deadlift x 6 reps
Bent-0ver Row (reverse grip) x 6 reps
Power Clean x 6 reps
Push Split Jerk x 6 reps
Overhead Squat x 6 reps
Double Jump x 6 reps (body weight)
This is not to load up the Olympic bar with your one-rep max weight. Rather, select a weight that you can typically lift 6 reps for three sets with good control for the weakest lift in the circuit (except the body weight exercise). Shoulder press (military press) is normally the weakest one. The proper weight might well be about 60% of your one-rep max.
You should perform each rep with good control (about 2 seconds per rep) and move from one exercise to the next without rest till you finish one circuit as one set. Leave your ego at the door and listen to your body. In addition, you should choose a load that feels challenging yet controllable. You can stay with one power circuit training routine to begin with. Repeat two more times for a total of three sets with 2-minute resting in between the circuits (sets).
Manipulate Training Variables to Make Progress
As you become more familiar with the moves and get in better conditioned, you can add more training volume to four or five sets. There are many training variables to change up to make continual progress. One training variable to manipulate is to reduce your rest intervals in order to add challenges in your routine as well as a training principle of progression. Rest intervals of 90 to 120 seconds are common for most people to recover from one circuit. You're rarely able to rest shorter than 30 seconds to repeat the next circuit.
In some cases, you can increase intensity by loading up to no higher than 85% of your one-rep max and reduce the repetitions to no lower than three. When you get more skilled and proficient, you can perform one circuit for each of the three routines in a given workout session. Alternatively, you can also mix and match your own power circuit training routine.
You've Just Moved Tons of Weight
Don’t underestimate this type of training. Power circuit training can be very grueling. This six-movement circuit x 6 reps has a total volume of 36 reps per set! Even with only 100 pounds on the bar, that comes out to 3600 pounds of total work per set. That's over ten thousand pounds of total work capacity in less than 10 minutes!
At the end of one circuit, you'll feel like just finishing a breath-taking 100-meter sprint. This routine will really help any martial artists to condition their bodies to handle the high levels of lactate produced in a fighting ring. It is also an excellent fat loss exercise for any athlete who needs to preserve muscle and strength while losing fat.
Pack a Punch
Give this power circuit workout a try! People in the gym will turn their heads toward you when you perform these exercises. Learn how to train and harness your knockout power. You'll be a better conditioned fighter in your next match.
>>> Sign up for FREE monthly e-Newsletter to receive insider training tips, workout routines and check out your FREE bonus e-books to help you build muscles, lose fat and uncover your six pack abs.
Copyright 2007 www.careyforfitness.com by C. Carey Yang and Beyond Fitness Solutions, LLC. All rights reserved.
Wednesday, November 15, 2006
Winterize Your Muscles for Winter Sports
Let It Snow, But Don't Fall
As ski and snowboard season is fast approaching, it's time to do pre-season conditioning. Before the snow falls, focus on training your muscles for winter sports. People could have enjoyed their ski vacation more if they could spend a little time preparing themselves in advance. Don't come home with broken leg(s) from your ski trip. Everyone I saw on crutches every year from ski trip all said that before: "It can't be me. I've been skiing or snowboarding since I was 12. It's not gonna happen to me." Guess what happened next.
Total Cost of Injuries --- More Than What You Think
Leg or knee injuries could put you out of commission for at least six months on the average, not uncommon for 12 months or longer. If you have a surgery, you'll expect many visits to the doctor and physical therapist. In addition to medical cost and time, you cannot function normally in your daily activities. The chances are that you become less mobile in today's already sedentary lifestyle. It's very likely that you put on some weight (or fat) due to being less physically active and potential stress-eating. The problems are snowballing and going spiral downward.
Your health and fitness level would be re-set for at least a year or two backwards. That is, all the hard work you've put in for the past year or two is going down to the drain. The new injuries prevent you from coming back to work out as intense as before. The rebuilding process is a long and long time to come. So the accumulated cost of leg injuries is at least two-year worth of your fitness along with the medical cost, extra time for therapy and inconvenience in your daily life.
Think about Winterizing Your Muscles
Wouldn't it be reasonable to spend a little time (and small training fees) to prepare your body for your next ski trip? When you think about winterizing your car or house for the winter season, it's about time to winterize your muscles as well. It's not just for skiing or snowboarding. You can also strengthen your back muscles so that you don't pull your back when shoveling snow. Back pain is number one injury --- the most common and frequent one that bothers millions of Americans every year. Although it's cold outside, you should continue to exercise in winter. There are a few tips and cautions to have a safe workout and stay fit in winter season.
Let's face it. We don't normally do similar activities that closely mimic what you do on the slopes to handle different terrains like steeps, glades, moguls, terran parks or the backcountry. We're not used to staying in low crouch position, squating (sometimes on one leg), turning left and right, jumping up and hopping down for an extended period of time under icy, cold, elevated altitude conditions. Remember what happened in the morning of the second day on your first ski trip. You cannot seem to get out of your bed without letting out a long Ahhh! Your whole body aches and pains all over the places. Your legs may be limping just like getting off of a horse. It is all because you're not used to it, not like the professionals who do it everyday and are used to that kind of physical demands.
Wouldn't you think about at least conditioning your body better in advance? You're able to ski more aggressively and handle more extreme terrains. Not only do you have the fitness level to enjoy the snow longer, but you can enjoy three or more consecutive days of skiing in a row and live to brag about it!
Strengthen Your Winter Muscles
The main functional fitness characteristics for conditioning your winter muscles are cardio endurance, static-dynamic strength, power, balance and flexibility. A training program that incorporates those conditioning characteristics necessary to enjoy your ski season includes the following elements:
- Muscular strength with emphasis on the hips, lower back and legs
- Muscular power, speed and endurance for the whole body specific to downhill skiing
- Cardiovascular aerobic and anaerobic endurance
- Balance, agility and coordination
- Core strength, stabilization and endurance
Ski Specific Conditioning Program
A ski-specific training program includes three parts: functional (sport-specific) strength circuit, interval cardio workout, and strength endurance workout. If you have followed my cross training approach with strength and cardio circuit training before, you should be very familiar with the circuit training. You are in better condition than most weekend warriors or seasonal athletes.
I have designed a sample pre-season winterization program that you can do at least four to six weeks before your first ski trip. This ski-specific conditioning workout routine combines all the elements described above in a circuit training fashion. It can be done in your comfortable living room, basement or in your backyard. Please contact me (973) 303-2424 or email carey@careyforfitness.com to schedule your Winter Muscle Bootcamp.
Copyright 2006 www.careyforfitness.com by C. Carey Yang.
All rights reserved.
Tuesday, November 14, 2006
Why Running Is Good for Your Brain
After watching ING New York City Marathon, I'm sure your feet may be itching to run, too. The ultramaraton man Dean Karnazes also finished his Endurance 50 running - 50 marathons, 50 states, 50 consecutive days - in New York City Marathon. There are many inspiring stories in the race. Training and finishing a marathon has been a dream for many people. Although you may be still skeptical about training for a marathon and worried about injuries. There are numerous benefits from running and exercise, both mentally and physically.
There is evidence to link the creative process with exercise. For one's brain to function optimally, he needs a physically fit body. You may have experienced on-the-move insights while you're running. Founder of New York City Marathon, Fred Lebow, revealed that whenever he had a great idea during a run, he'd grab a twig and scratch it in the Central Park dirt. He'd go back later to recover his notes. Research from Washington University (St. Louis) Professor of Education, R. Keith Sawyer showed that creative people tend to schedule idle time to free up their mind to do something totally different such as listening to music or taking a bike ride. It's essentially a means of putting the analytical left brain on hold and giving priority to the sensing, intuitive right brain.
Exercise also increases activity in the frontal lobe, the part of brain involved in complex reasoning and attention. That means exercise actually keeps the brain young, which may be one of the reasons that athletes have lower rates of Alzheimer's and Parkinson's disease. One cannot ignore these long-term health benefits from running and exercise.
Running gives you a chance to relax your body and mind and unplug yourself. It's all great to let your mind wander. Yet I suggest you try something different next time when you're running on the treadmill. Instead of listening to your iPod music or watching TV, you may want to listen to yourself and pay attention to your thoughts. You could have just that A-ha eureka moment during exercise - a great idea, a creative insight or outside-the-box solution to your problem.
Do you remember on some days that your running feels like floating? You're just able to run effortlessly, on and on and on. On some other days though, it's just alas, tough. A few tips here may help you to have that "floating" feeling more often. First, relax. You may argue that I run to relax myself, not the other way around. True. But when you're stressed, your muscles tense up and your mind gets cloudy. You don't breathe as deeply, which increases fatigue and effort of running. You may find ways to gradually de-stress yourself before running.
When you start running, run with easy and short strides slowly. Then progressively pick up speed and intensity as your muscles warm up. You can start by walking for a minute or two, then slow jogging. Gradually lift your knees and lengthen your stride for the first mile. Within 10 to 15 minutes, your body should be ready for longer run. As you run, spend more time close to the ground, not in the air. That means don't lengthen your stride with big gallops but take smaller and quicker steps.
To maintain good, upright running form, one has to have strong core strength. This would ensure biomechanically efficient transfer of power from the core to the legs and upper body. The "core" muscles includes your lower back, abdominal and hip muscles. Try to let your abs and lower back propel you. If you feel tension in the glutes, not your quadriceps or hamstrings, you're doing it right.
There is evidence to link the creative process with exercise. For one's brain to function optimally, he needs a physically fit body. You may have experienced on-the-move insights while you're running. Founder of New York City Marathon, Fred Lebow, revealed that whenever he had a great idea during a run, he'd grab a twig and scratch it in the Central Park dirt. He'd go back later to recover his notes. Research from Washington University (St. Louis) Professor of Education, R. Keith Sawyer showed that creative people tend to schedule idle time to free up their mind to do something totally different such as listening to music or taking a bike ride. It's essentially a means of putting the analytical left brain on hold and giving priority to the sensing, intuitive right brain.
Exercise also increases activity in the frontal lobe, the part of brain involved in complex reasoning and attention. That means exercise actually keeps the brain young, which may be one of the reasons that athletes have lower rates of Alzheimer's and Parkinson's disease. One cannot ignore these long-term health benefits from running and exercise.
Running gives you a chance to relax your body and mind and unplug yourself. It's all great to let your mind wander. Yet I suggest you try something different next time when you're running on the treadmill. Instead of listening to your iPod music or watching TV, you may want to listen to yourself and pay attention to your thoughts. You could have just that A-ha eureka moment during exercise - a great idea, a creative insight or outside-the-box solution to your problem.
Do you remember on some days that your running feels like floating? You're just able to run effortlessly, on and on and on. On some other days though, it's just alas, tough. A few tips here may help you to have that "floating" feeling more often. First, relax. You may argue that I run to relax myself, not the other way around. True. But when you're stressed, your muscles tense up and your mind gets cloudy. You don't breathe as deeply, which increases fatigue and effort of running. You may find ways to gradually de-stress yourself before running.
When you start running, run with easy and short strides slowly. Then progressively pick up speed and intensity as your muscles warm up. You can start by walking for a minute or two, then slow jogging. Gradually lift your knees and lengthen your stride for the first mile. Within 10 to 15 minutes, your body should be ready for longer run. As you run, spend more time close to the ground, not in the air. That means don't lengthen your stride with big gallops but take smaller and quicker steps.
To maintain good, upright running form, one has to have strong core strength. This would ensure biomechanically efficient transfer of power from the core to the legs and upper body. The "core" muscles includes your lower back, abdominal and hip muscles. Try to let your abs and lower back propel you. If you feel tension in the glutes, not your quadriceps or hamstrings, you're doing it right.
Thursday, November 02, 2006
Cross Training for Variety and Injury Prevention
What Is Cross Training? Why Cross Training?
Cross training has been used for years although it's a relatively new training concept. Athletes have used exercises outside their sports for conditioning due to weather, seasonal change, facility and equipment availability, and injuries. Cross training add many benefits to sports training including injury prevention.
Cross training is one type of training methods used to achieve well-rounded overall conditioning. The exercises are normally very different from what an athlete does in a particular sport. It gives a chance for the muscles, tendons, bones, joints and ligaments to take a break from repetitive use from sport-specific activities. In the meantime, cross training provides complementary conditioning to balance an athlete. This concept is also very useful for amateur athletes or recreational weekend warriors.
Another benefit of cross training is to help reduce or reverse muscle imbalances in the body. For example, a baseball pitcher may develop an imbalance laterally between the two sides of the body as well as in the should girdle of the throwing arm. After thousands of high-speed forceful throwing, the throwing arm and muscles become stronger but potentially overused and injured. Rotator cuff injuries are very common. Cross training can help balance the strength on both sides. It helps stabilize muscles and realign the body. In addition, since you're participating in different activities during cross training, it adds variety to your program and reduce chance of burn-out due to boredom.
What Cross Training Isn't For
One caution for cross training is that it doesn't help develop skills for a specific sport. It isn't a skill-specific drill. A football player can lift weights or slow-jog 5 miles a day all summer during off season. But he won't be in great "football shape" when the pre-season starts. By all means, "cross" training should not be used as the sole training program. You still have to start slowly with cross training and increase intensity progressively without getting injured.
Types of Cross Training
There are many ways to apply the concept of cross training to your fitness program, sports or activities all year round. Some examples are listed in the following.
- Aerobic Cross Training I: Use a variety of cardio equipment within one workout session; e.g., ten minutes on the treadmill, ten minutes on the bike, ten minutes on the elliptical machine.
- Aerobic Cross Training II: Use a variety of cardio equipment or modules throughout the week or month; e.g., run 30 minutes on Monday, bike 30 minutes on Wednesday, step class on Friday.
- Mixed Cross Training: Use a variety of activities that emphasizes different body functions and fitness; e.g., total-body weight training on Monday, kickboxing/martial arts on Wednesday, Yoga/Pilates on Friday.
- Cross-Over Training: Use activities that require totally different body functions or energy systems; e.g., A cyclist can do boxing (mainly upper body movements) during off-season so that he can rest his legs (lower body) for a while. Cycling requires more aerobic endurance while boxing demands more anaerobic energy output. Both energy systems are important in overall cardiovascular fitness.
- Seasonal Cross Training: Use or train for different sports or activities over large blocks of time or seasons; e.g., running for Spring, playing golf, tennis or swimming for Summer, outdoor rock-climbing for Fall, skiing or snowboarding for Winter.
- Functional/Complementary Cross Training: Use different activities to train similar function used in the main sport; e.g., Runners may use mountain biking to target the legs from slightly different actions. Cyclists may use cross-country skiing to maintain leg strength and cardiovascular endurance.
Play Your Card Right
Although an advantage of cross training is decreased risk of injury, one still has to start the sports or activities slowly. Don't fall into the same pitfalls in your main sport. Learn the basics. Perform adequate conditioning exercises in advance. Increase the intensity and duration progressively.
Many sports and activities share the same fitness characteristics of strength, power, speed, agility, endurance, balance, and flexibility. But each sport is still different with somewhat shift in performance requirements. A cyclist certainly doesn't want to get injured from downhill skiing. In the same token, A football player would be sorry for sitting out on the bench for the season from motorcycle accident.
Copyright 2006 www.careyforfitness.com by C. Carey Yang.
All rights reserved.
Saturday, October 28, 2006
Strength and Cardio Circuit Training
Why Circuit Training? What Is Circuit Training?
To add variety to your fitness training program, you have to vary your workout routine from time to time. Variation, periodization and cross training can help you reduce risk of injury, keep you from being bored, blast through your plateau so that you can keep making progress.
Strength and cardio circuit training is an excellent program to achieve this purpose. Perform these exercises back to back without rest (or with very little rest) until you complete the circuit. Have some water, rest for a few minutes and repeat the same circuit.
How to Do It?
Several sample circuit training routines are listed in the following. You can start with your own bodyweight. Bodyweight circuit training workout routine is useful when you don't have weights at home. You can do it in your hotel room when you're traveling and don't have access to the gym. Do it in the park or in small groups.
Change the number of repetitions and pace yourself to suit your fitness level. Substitute the exercise with a similar variation. If you work out in the gym, you have more options in equipment to work with. For example, try incline or decline bench press to replace flat bench press.
For strength machine, barbbell and dumbbell exercises, choose proper weights so that you complete the circuit. That means you have to reduce the weight that you can normally do for your 6-rep set. Start at 50% normal weight if you're not sure. Add or reduce weight as needed so that you can complete the circuit feeling somewhat sored and breathless.
You can alternate between workout A and workout B for barbell and dumbbell circuits. Always warm up for at least 5 to 10 minutes before exercise. Cool down and stretch after exercise.
The Good Things about Circuit Training
Strength and cardio circuit training provides you the benefits of both weight training and cardiovascular exercise in a single workout session. Your heart rate is elevated as you keep moving weights with different muscle groups in different angles and positions. Your metabolism is fired up to keep burning fat even for a few hours after you leave the gym.
The circuit training is pushing your body aerobically while still challenging your strength. It allows you to work your aerobic system while simultaneously working on your strength and muscular endurance. You'll improve your overall strength endurance and cardiovascular capacity.
What Is Circuit Training Not For?
However, strength and cardio circuit training is not meant to be a complete balanced total body workout. It does not replace your regular strength, muscle-building or cardiovascular training programs. Even though you move from exericse to exercise very quickly, it does not mean that you're allowed to bounce or jerk the weights up and down. You still have to maintain good forms when lifting weights.
How to Design a Super Great Circuit Training Routine
As you can see, I design the workout routines adhering to my principles in balanced total-body training & prioritiy training:
Add or replace with one of these workouts in your training program once a week. It helps you tone up muscles, melt body fat and reveal your six pack abs. Who don't want to have at least firm and flat abs?
To keep stimulating your body and making progress, try different versions of each exercise; e.g., one-hand pushup or clap pushup, jump squat or Bulgarian split squat, stiff-leg deadlift or Romanian deadlift. You'll finish your workout more efficiently and never be bored with workout again. You get maximum results in minimum time.
Sample Bodyweight Circuit Workout Routine
Squat x 30 reps
Standard Pushup x 30 reps
Mountain Climber x 20 reps
Curlup x 20 reps
Superman Backraise x 10 reps
Lunge x 10 reps each leg
Wide-width Pushup x 10 reps
Narrow-width Pushup x 10 reps
Oblique Twist x 30 reps
Opposite Arm and Leg Lift x 10 reps
Down Plank, hold for one minute
Watch Demo Video 1 >>
Watch Demo Video 2 >>
Sample Strength Machine Circuit Workout Routine
Leg Press x 20 reps
Chest Press x 15 reps
Shoulder Press x 10 reps
Seated Row x 15 reps
Leg Extension x 10 reps
Leg Curl x 10 reps
Pec Flye x 10 reps
Triceps Pushdown x 10 reps
Abdominal Curl x 15 reps
Back Extension x 15 reps
(You may have tough time moving from machine to machine without a break in a commercial gym unless you have a reserved personal training session to line up these machines for you.)
Sample Barbbell Circuit Workout Routine A
Back Squat x 15 reps
Military Press x 10 reps
Snatch-grip Deadlift x 10 reps
Bent-over Row x 10 reps
Hang Clean x 6 reps
Good Morning x 10 reps
Sample Barbell Circuit Workout Routine B
Bench Press x 12 reps
Bench Press (close grip) x 8 reps
Upright Row x 8 reps
Triceps Press x 6 reps
Biceps Curl x 6 reps
Wrist Curl x 6 reps
Sample Dumbbell Circuit Workout A
Sumo Wide-stance Squat x 15 reps
Arnold Press x 10 reps
Deadlift x 10 reps
One-arm Row x 10 reps each side
Squat & Push Press x 6 reps
Shrug x 6 reps
Watch Demo Video >>
Sample Dumbbell Circuit Workout B
Bench Press x 12 reps
Incline Bench Press x 8 reps
Lat Pullover x 8 reps
Lateral Raise x 6 reps
Triceps Kickback x 6 reps
Biceps Hammer Curl x 6 reps
Watch Demo Video >>
Check out more fat-burning training and workout routines.
>>> Sign up for FREE monthly e-Newsletter to receive insider training tips, workout routines and check out your FREE bonus e-books to help you build muscles, lose fat and uncover your six pack abs.
Copyright 2006 www.careyforfitness.com by C. Carey Yang and Beyond Fitness Solutions, LLC.
All rights reserved.
To add variety to your fitness training program, you have to vary your workout routine from time to time. Variation, periodization and cross training can help you reduce risk of injury, keep you from being bored, blast through your plateau so that you can keep making progress.
Strength and cardio circuit training is an excellent program to achieve this purpose. Perform these exercises back to back without rest (or with very little rest) until you complete the circuit. Have some water, rest for a few minutes and repeat the same circuit.
How to Do It?
Several sample circuit training routines are listed in the following. You can start with your own bodyweight. Bodyweight circuit training workout routine is useful when you don't have weights at home. You can do it in your hotel room when you're traveling and don't have access to the gym. Do it in the park or in small groups.
Bodyweight workout could be just as gruelling and challenging!
Change the number of repetitions and pace yourself to suit your fitness level. Substitute the exercise with a similar variation. If you work out in the gym, you have more options in equipment to work with. For example, try incline or decline bench press to replace flat bench press.
For strength machine, barbbell and dumbbell exercises, choose proper weights so that you complete the circuit. That means you have to reduce the weight that you can normally do for your 6-rep set. Start at 50% normal weight if you're not sure. Add or reduce weight as needed so that you can complete the circuit feeling somewhat sored and breathless.
You can alternate between workout A and workout B for barbell and dumbbell circuits. Always warm up for at least 5 to 10 minutes before exercise. Cool down and stretch after exercise.
The Good Things about Circuit Training
Strength and cardio circuit training provides you the benefits of both weight training and cardiovascular exercise in a single workout session. Your heart rate is elevated as you keep moving weights with different muscle groups in different angles and positions. Your metabolism is fired up to keep burning fat even for a few hours after you leave the gym.
Strength and cardio circuit training is one of the best and most efficient ways of burning body fat and revealing your six-pack abs.
The circuit training is pushing your body aerobically while still challenging your strength. It allows you to work your aerobic system while simultaneously working on your strength and muscular endurance. You'll improve your overall strength endurance and cardiovascular capacity.
What Is Circuit Training Not For?
However, strength and cardio circuit training is not meant to be a complete balanced total body workout. It does not replace your regular strength, muscle-building or cardiovascular training programs. Even though you move from exericse to exercise very quickly, it does not mean that you're allowed to bounce or jerk the weights up and down. You still have to maintain good forms when lifting weights.
How to Design a Super Great Circuit Training Routine
As you can see, I design the workout routines adhering to my principles in balanced total-body training & prioritiy training:
- Train both upper & lower body and core area
- Train both front & back sides of the muscle groups for balance
- Train both left & right sides of the muscle groups for balance
- Train large muscle groups first & small/assisting muscle groups later
- Train with compound exercises first & isolation exercises later
- Priority-train weak and imbalanced muscle groups
- Priority-train hard-to-see-by-yourself muscle groups
Add or replace with one of these workouts in your training program once a week. It helps you tone up muscles, melt body fat and reveal your six pack abs. Who don't want to have at least firm and flat abs?
To keep stimulating your body and making progress, try different versions of each exercise; e.g., one-hand pushup or clap pushup, jump squat or Bulgarian split squat, stiff-leg deadlift or Romanian deadlift. You'll finish your workout more efficiently and never be bored with workout again. You get maximum results in minimum time.
Sample Bodyweight Circuit Workout Routine
Squat x 30 reps
Standard Pushup x 30 reps
Mountain Climber x 20 reps
Curlup x 20 reps
Superman Backraise x 10 reps
Lunge x 10 reps each leg
Wide-width Pushup x 10 reps
Narrow-width Pushup x 10 reps
Oblique Twist x 30 reps
Opposite Arm and Leg Lift x 10 reps
Down Plank, hold for one minute
Watch Demo Video 1 >>
Watch Demo Video 2 >>
Sample Strength Machine Circuit Workout Routine
Leg Press x 20 reps
Chest Press x 15 reps
Shoulder Press x 10 reps
Seated Row x 15 reps
Leg Extension x 10 reps
Leg Curl x 10 reps
Pec Flye x 10 reps
Triceps Pushdown x 10 reps
Abdominal Curl x 15 reps
Back Extension x 15 reps
(You may have tough time moving from machine to machine without a break in a commercial gym unless you have a reserved personal training session to line up these machines for you.)
Sample Barbbell Circuit Workout Routine A
Back Squat x 15 reps
Military Press x 10 reps
Snatch-grip Deadlift x 10 reps
Bent-over Row x 10 reps
Hang Clean x 6 reps
Good Morning x 10 reps
Sample Barbell Circuit Workout Routine B
Bench Press x 12 reps
Bench Press (close grip) x 8 reps
Upright Row x 8 reps
Triceps Press x 6 reps
Biceps Curl x 6 reps
Wrist Curl x 6 reps
Sample Dumbbell Circuit Workout A
Sumo Wide-stance Squat x 15 reps
Arnold Press x 10 reps
Deadlift x 10 reps
One-arm Row x 10 reps each side
Squat & Push Press x 6 reps
Shrug x 6 reps
Watch Demo Video >>
Sample Dumbbell Circuit Workout B
Bench Press x 12 reps
Incline Bench Press x 8 reps
Lat Pullover x 8 reps
Lateral Raise x 6 reps
Triceps Kickback x 6 reps
Biceps Hammer Curl x 6 reps
Watch Demo Video >>
Check out more fat-burning training and workout routines.
>>> Sign up for FREE monthly e-Newsletter to receive insider training tips, workout routines and check out your FREE bonus e-books to help you build muscles, lose fat and uncover your six pack abs.
Copyright 2006 www.careyforfitness.com by C. Carey Yang and Beyond Fitness Solutions, LLC.
All rights reserved.
Free Download - The Dark Side of Cardio and Sample Fat Burning Workout
Visit my YouTube Channel to watch FREE Home Workout training programs based on bodyweight, dumbbells and simple exercise equipment that you can do at home or in the backyard.
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