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Aerobic Exercise and the FITT Principle

Cardiorespiratory fitness best describes the health and function of the heart, lungs and circulatory system. Cardiorespiratory fitness also describes the capacity of the lungs to exchange oxygen and carbon dioxide with the blood, and the transportation of nutrients and waste products to and from the body’s active tissues. Other terms used and applied to the exercise environment are cardiovascular fitness, aerobic endurance and aerobic capacity. These terms are synonymous.

Cardiorespiratory exercise has proved to have many benefits, such as reducing cardiovascular disease by increasing fat utilization and therefore reducing obesity, and the reduction and management of hypertension and cholesterol. Other reported benefits include improved heart function and oxygen consumption, the ability to perform every day tasks more easily, decreased resting heart rate, body fat stores, anxiety and stress and management of diabetes.

A cardiorespiratory program needs to follow general guidelines to ensure maximum safety and effectiveness. These characteristics are essential for measurable improvements. We call this the FITT principle.

Frequency 3-5 times per week

Intensity 60-90% of predicted MHR

Time Duration 15-60 minutes of aerobic exercise

Type Activities; walking, cycling, jogging, swimming, roller blading, cross training, rowing etc.

Exercise FREQUENCY refers to the number of exercise sessions per week that are performed. The ACSM (American College of Sports Medicine) recommends 3-5 sessions per week to improve cardiorespiratory fitness and to achieve or maintain optimal body fat levels.

Exercise INTENSITY refers to the amount of effort you put into your training session. There are many methods for monitoring exercise intensity, some have been standardized, and are suitable for application to the general population and for those of different fitness levels.

Heart rate (MHR)

Rating of Perceived Exertion (RPE)

The ‘talk test’ method

Maximum Heart Rate (MHR) is determined by:

Men 220 – age

Women 226 – age

A 34 year old male, would therefore have a MHR of 186 beats per minute (bpm). Your exercise intensity is then put into the equation to give an exercise intensity that is specific to experience, fitness level, capabilities and relative to your fitness goals. Those just starting an exercise regime, or having a low level of fitness can benefit from intensities as low as 50-60% of MHR. Higher intensities as much as 90% of MHR are better suited to the more physically fit. As a general guideline, 60-80% of MHR is sufficient for the average population with no contra-indications to exercise.

RPE The ‘Rate of Perceived Exertion’ scale considers all factors that influence exercise intensity and how we perceive that exercise including fatigue and environmental conditions. A twenty-point scale has been devised that corresponds with Heart Rate intensities and allows the participant to determine their perceived effort. This method teaches us to listen to our bodies instead of ‘zoning out’ and can be used in conjunction with Heart Rate.

The ‘talk test’: This is an easy method that anyone can use. The talk test is based on the principle that if you cannot hold a regular conversation while exercising, your exercise intensity is too high. The intensity should however, be enough to increase core body temperature and promote perspiration.

Exercise TIME is the duration of the exercise and is dependent on the intensity of the session. The ACSM (American College of Sports Medicine) suggests a minimum of 15 minutes of continuous exercise to elicit any improvement in cardiorespiratory fitness. More deconditioned individuals may require multiple shorter sessions until they develop a base from which improvements in cardiorespiratory fitness can be made.

Your capabilities, interests, available time, equipment, facilities and personal goals determine exercise TYPE. The options are endless and can include any movement that uses large muscle groups, is continuous in nature (for a minimum of 15 minutes) and utilizes the aerobic energy system.

When beginning an exercise program, it is best to take a conservative approach and start at suggested minimums i.e. 3 times per week for 15-20 minutes at no more than 55-65% of MHR.

This intensity should be gradually increased over the forthcoming weeks and months to elicit changes and improvements in cardiorespiratory fitness and endurance.

The health professionals at Fitcorp Asia can design a program specific to your needs and goals, and help you reach your potential in health, mind and body.

Contact us at http://www.fitcorpasia.com or http://www.personaltrainingbangkok.com for more information.

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The Importance of Plyometric Training

I would like to take some time to explain the importance of plyometrics. Some people may wonder why it wouldn’t be easier to just work out the legs with some squats and that would be sufficient. Wouldn’t getting bigger muscles provide enough strength increase to allow me to jump higher. This is true in a sense but definitely not the entire results you are looking for. Using plyometrics increases gains in POWER, not so much in strength. This is where the important part of jumping is seen. Strength will allow you to push hard but it will not ensure that you explode up quickly.

It is actually a proven fact that the more you can lift, the more strength you have, the less power and quickness you possess, assuming no extra cardiovascular work or plyometrics. Let’s say there are 2 football players, both weight 200 pounds. One of them can squat 400, and the other can squat 200. Let’s say the 200 squatter has a 30 inch vertical and the other guy has a 20 inch vertical. Do you know why this is? Because the weaker athlete has less time output with each forceful motion. His training allows him to shorten the amount of time required to reach his maximum force output, leading to more power from each contraction.

Using more power is certainly effective for many athletes out there. That is why plyometrics are so prevalent in sport-specific training by trainers across the world. Power is just as important, it not more, than strength in several sports. Being quick and jumping high are practically the definition of athleticism these days. Every time you see someone with a 40 inch vertical dunk a ball you immediately react with a thought about how athletic that person may be. Someone lifting 300 pounds does not stir up the same thoughts for most people. Strength and quickness are certainly not hand in hand, whereas power is. This is where you improve upon your type II muscle fibers for quickness and explosiveness. These are also known as your fast-twitch muscle fibers. The main goal is to shorten the time between the contraction and the stretch of the muscle.

The importance of plyometrics revolves around the basic concept that a pre-stretched muscle is capable of generating more force. The muscle must be stretched before the concentric movement, and it must occur immediately before the concentric movement. Simply jumping up in the air fulfills these requirements. However, plyometrics can be performed with upper body routines as well, it is not only for lower body things to improve leg speed which will improve running and jumping. One can also perform exercises such as clap push-ups or medicine ball throws off a wall or either straight up in the air. Medicine balls are a great aid to have in order to improve upper body plyometric abilities.

It is proven that someone will jump higher is they first bend their knees slightly, rather than just going up as hard as they can. Also, a person can decrease their total jump if they bend their knees too much. You must load up the muscles quickly and the right amount. The muscle is loaded with an eccentric, lengthening action and immediately it is shortened with a concentric action. The main important factor in this is the stretch reflex. This reflex allows the muscle to act more forcefully and use momentum to your advantage. It is proven that this type of training for 1-3 times a week for about 8-16 weeks in a row can provide great results. Any further training and it will be a lot of stress on the joints in the legs and could result in no further gains.

It is also proven that plyometric training mixed with strength training can result in greater gains in both departments. However, it is recommended not to perform each on the same day to also avoid over-training and getting the most energy out of each workout. Plyometric training will bridge the gap between strength and speed. It will benefit athletes of all ages if done correctly.

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Recognizing Overtraining Syndrome

“Overtraining” has become a common catch phrase in the world of physical training, however, few seem to understand what truly constitutes being in an over trained state and the implications that it has on physical performance.

* Note: The word “performance” is used several times in this article, and simply refers to the body’s capacity to carry out a given task. It does not necessarily refer to athletic performance, specifically.

Overtraining Vs. Delayed Onset Muscle Soreness (DOMS)

Overtraining is perhaps commonly confused with DOMS, which may occur 24-48 hours after a training session, resulting in muscle stiffness and moderate discomfort which tends to dissipate within a few days. DOMS generally results from returning to training after extended inactivity, or if a new stimulus (e.g. a new exercise) has been added to an already existing training regimen.

As an individual’s general physical preparedness (GPP) improves, the effects DOMS has tends to lessen; eventually to the point where no muscle stiffness or soreness is experienced post training. To suggest that individuals who are excessively sore for several days post training have “overtrained” is a misnomer. It is much more likely that this individual has simply over exerted themselves.

In comparison to DOMS, overtraining is a physiological syndrome which results from several months to years of placing the body under excessive physical demand with inadequate recovery. Unlike DOMS, over training does not dissipate within days; recovery can last from several months to years, depending on severity.

Lastly, an individual whose body has become over trained will tend to experience signs and symptoms similar to Addison’s or Basedow’s disease; severely affecting the physical, mental, and emotional well-being of the person.

General Adaptation Syndrome

General adaptation syndrome (GAS) describes how the human body responds to stress. General adaptation syndrome can be broken down into three stages: 1) Alarm, 2) resistance, 3) super compensation and/or exhaustion.

When a new stimulus is introduced to the body, the body’s initial response is referred to as the alarm phase, in which the body’s current physiological state is temporarily reduced as it tries to adapt. When given adequate time to recover, the body will return to it’s normal level of functioning, referred to as the resistance stage. Following the resistance stage, the body may super compensate, in which the body adapts to a stronger state than before, or if there is inadequate recovery time, exhaustion will occur.

The three stages of the general adaptation syndrome provide a road map for how overtraining occurs. Simply, a stress on the body is introduced (e.g. training) and if a proper balance between training and recovery is maintained the body will adapt to become stronger. Conversely, if there is inadequate recovery the body’s capacity for handling stress (physical and psychological) will slowly decline, ultimately resulting in overtraining syndrome.

Types of Overtraining

Overtraining can be divided in to two main categories depending on symptoms.

A-(Addisonic) Overtraining

Addisonic overtraining was named after Addison’s disease; associated with reduced activity of the adrenal glands (aka adrenal fatigue). Addisonic overtraining tends to affect the parasympathic nervous system and is difficult to detect early due to a lack of any dramatic symptoms (Verkoshansky 2009). Stagnation or performance deterioration may be the result of A-Overtraining.

Signs and Symptoms of A-Overtraining

  1. Increased diastolic blood pressure over 100mm/hg during and after physical exertion.
  2. Impaired coordination
  3. Decreased endurance
  4. Low resting heart rate
  5. Persistent muscle aches
  6. Slightly increased recovery time
  7. Slight loss in motivation
  8. Decreased adrenal function/adrenal fatigue

Adapted from Supertraining, 6th Ed.

B-(Basedowic) Overtraining

Basedowic overtraining was named after Basedow’s disease; associated with hyperthyroidism. Basedowic overtraining strongly affects the sympathetic nervous system, increasing its activity (Verkoshansky 2009). B-overtraining has multiple symptoms and is generally easy to recognize.

Signs and Symptoms of B-Overtraining

  1. Slight increase in blood pressure
  2. Impaired coordination with increased reaction time (reacting takes longer)
  3. Decreased endurance with tendency to easily fatigue
  4. Increased sleep requirements
  5. Elevated resting heart rate
  6. Increased appetite
  7. Increased metabolism & sweating
  8. Increased rate of breathing under stress
  9. Increased head aches & colds; decreased immune system.
  10. Increased nervousness, unease, decreased motivation, eventual depression
  11. Increased sympathetic nervous system activity (fight or flight)

Adapted from Supertraining, 6th Ed.

Overtraining Effects on Resistance Training

Beyond the two main classifications, differences in overtraining symptoms induced from anaerobic and aerobic training have been reported, however, anaerobic overtraining symptoms are few. In one study, it was shown that maximal strength levels of regularly performed exercises (e.g. squats) could be preserved with a single day of rest, even when the body is overtrained (Fry 1994). However, decrements were noticed in supplemental exercises (e.g. sprinting, agility drills etc). In a second study, all rest days were removed, resulting in decreased strength levels overall (Fry 1994).

Research has suggested that sympathetic (basedowic) overtraining occurs before parasympathetic (addisonic) overtraining, especially in strength based training (Baechle & Earle 2000). As such, because strength can be preserved in mainstay exercises when overtrained, individuals should look for performance decrements in supplemental exercises, and symptoms related to B-overtraining (e.g. increased blood pressure, heart rate, sleep disturbances, illness, depression etc).

Overtraining Effects on Aerobic Training

The effects overtraining has on aerobic training are numerous. Properly planned cardiovascular training results in reduced heart rates at rest and at exercise, however, increased resting heart rates result from overtraining. Furthermore, the heart loses the capacity to contract rapidly, as such, exercise induced maximal heart rates decrease. Higher diastolic blood pressures have also been reported from high intensity training methods. (Baechle & Earle 2000).

Decreases in muscle glycogen have also be observed, suggesting decrements in endurance and overall work capacity, resulting in reduced ability for the body to buffer (remove) lactic acid and other metabolic by-products (substances that can hinder metabolic processes and affect performance) (Baechle & Earle 2000).

Decreases in testosterone in men and increases in cortisol (a stress related hormone that is used to break down body tissues) have been reported with increased training volumes. Baechle (2009) suggests that “a possible marker of an overtraining syndrome is a decrease of 30% or more in this ratio” (Ch.8, endocrine responses, p. 4) (testosterone:cortisol). Furthermore, decreases in human growth hormone (HGH; necessary for the body to create new tissues and for overall health) have also been observed. Having a blood test performed by a doctor to check such levels may be beneficial for those who suspect they are suffering from overtraining syndrome.

Similarly to overtraining induced from resistance exercises, mood disturbances (frustration, agitation, anger, fatigue, confusion etc) can also occur, along with decreased motivation and depression.

Causes of Overtraining

More often than not, overtraining is caused by over estimating one’s capability to recover from training, which entails poor program design with either too much volume, intensity, or inadequate rest periods. A lack of variety in exercise stimulus (e.g. not varying the intensity) is also a major contributor to overtraining syndrome.

The rate of progression with an exercise or overall program can also lead to overtraining (baechle & Earle 2000). When the body does not have enough time to consolidate advancements in physical performance (e.g. adaptively reconstruct itself/super compensate), exhaustion will ultimately set in.

Poor exercise selection and order can contribute to overtraining. Different exercises tax the body in different amounts (e.g. a bar bell back squat is far more taxing than a seated leg extension) and as result, it’s important to order exercises from the most demanding to the least. As a hypothetical example, if an individual were to perform a bench press, barbell squat, and a bicep curl, the order should be as follows:

1) Squat

2) Bench

3) Curl

Given that the squat has been shown to be more demanding in terms of neural drive (the amount of electricity needed to be generated in order for contraction to occur) and metabolic stress (referring to how much fuel the body has to produce to fuel contraction) than the bench press, it should be performed first. The curl would be a supplemental exercise with the least demand on the body, and should be placed last. Furthermore, implementing too many exercises that place high amounts of stress on the body in a short time frame can also result in large amounts of fatigue (which is why squatting and dead lifting on the same day, or even in the same week is generally not recommended, with some exceptions).

Another factor that comes in to play is equipment selection. Improper equipment selection can result in immediate or chronic injury, increasing the overall stress on the body (the body will have to divert physiological and psychological resources to healing). It is therefore important to make sure that equipment is properly set up and maintained in regards to fitting the trainee’s body size, build etc.

Psychological stress and fatigue play a critical role in developing overtraining syndrome. Implementing intense training protocols for an individual who has not physiologically and psychologically acclimated to such can result in high levels of stress that cannot yet be tolerated. As was stated by Baechle (2009): “… state anxiety can increase prior to short-rest workouts and that anger associated with pain can also occur. Thus, the physiological strain created by the short-rest protocols with higher intensities results in psychological stress and mental fatigue that may result in overtraining syndrome” (Ch. 8, Mistakes that can lead…, P. 11).

Psychological stress from work, school, or poor relationships can also play a role in developing overtraining syndrome. It’s therefore important to take outside influences into consideration when designing a training program.

Overtraining Q & A

1) Are only athletes susceptible to overtraining?

No, anyone and everyone can experience overtraining if they push themselves too hard, too soon, too fast, and for too long.

2) I think I have overtraining syndrome. What should I do?

You should temporarily stop any intense training and consult a doctor. Overtraining will have detrimental effects on your entire life, not just training. It’s important to let your body and mind recover. Blood work done by a doctor can assist with monitoring the healing process.

3) If I have overtraining syndrome, do I need to stop exercising completely?

No you don’t. Softer forms of exercise (e.g. yoga, recreational sports, walking, etc) that place minimal stress on the body which encourage relaxation can actually help recovery. Intense forms of exercise should be avoided, though.

4) How long does recovery take?

It really varies from person to person. Studies that have tried to force overtraining syndrome have had varied results between individuals. From my own personal experience, I had to take ~2 months off to recover from overtraining syndrome, however, recovery can sometimes last longer (e.g. 6 months to a year).

5) I’m young and can heal fast. Overtraining won’t happen to me!

Wrong. If you push yourself too hard, too much, too soon, and for too long, you’ll develop this syndrome. Regardless of age, it’s important to properly balance training and recovery.

6) I train for general fitness. Should I be worried about developing overtraining syndrome?

If your goal is general fitness, then it’s highly unlikely that your training schedule is demanding enough to risk developing overtraining syndrome. Pushing the body in to an overtrained state requires extreme physical exertion on a regular basis, akin to how you’d find a competitive athlete training. The general population who work out for health based improvements have training programs that are far less taxing, physiologically and psychologically.

Final Thoughts

Having personally experienced overtraining syndrome, I can attest to it’s detrimental affects on physical performance and the overall well-being of an individual. It’s imperative to progress conservatively and cautiously, as recovery can take an extended period of time. If you suspect you are overtrained, I highly recommend taking time off from training to allow your body to recover as continually pushing yourself through overtraining syndrome will only make it worse. It’s better to take two steps forward and one step back than to not progress at all.

For original, please visit http://www.resoluteperformance.com

Works Consulted

1) Baechle, Thomas R. & Earle, Roger W. (2000) Essentials of Strength Training and Conditioning 2nd Ed., NSCA.

2) Verkoshansky, Yuri & Siff, Mel C. (2009) Supertraining 6th ed, Ultimate Athletic Concepts

3) Fry, Andrew C. & Kraemer, William J. et al (1994) Does Short-Term Near-Maximal Intensity Machine Resistance Training Induce Overtraining? Journal of Strength and Conditioning Research, Retrieved May 24, 2011. From http://journals.lww.com/nsca-jscr/Abstract/1994/08000/Does_Short_Term_Near_Maximal_Intensity_Machine.11.aspx

4) Fry, Andrew C. & Kraemer, William J. et al (1994) Performance decrements with high-intensity resistance exercise overtraining. Medicine & Science in Sports & Exercise, Retrieved May 24, 2011. From http://journals.lww.com/acsm-msse/abstract/1994/09000/performance_decrements_with_high_intensity.15.aspl

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Tight Hip Flexsors

The muscles found in and around the hips are known as the hip flexors. These include muscles like the internal obliques, iliopsoas, sartorius, gracilis, and fascia latae tensors. When these muscle become tight because of constant flexion and contraction, they can create pain. This pain is most often felt in daily activities like climbing stairs and lifting objects from the ground. Athletically, tight hip flexors will compromise running activities, and all resistance training that includes rotation of the pelvis.

Indicative hip flexor pain is most noticeable in activities that require power from the back, upper legs, and core. Athletes notice tip hip flexors most often when performing weighted lifts like squats and deadlifts. When flexor muscle are tight, they prevent the spine, pelvis, and hip complex from aligning properly. Tightness creates a type of body movement conservation that is contrary to having a proper full range of motion. The result is the sense of having less strength to perform movements, along with lasting, aching pain deep within the core areas of the body.

Relieving tight hip flexors and tension is not easy. It requires the application of specific stretching exercises that target the deep tissues of the body’s core. These exercises also require a bit of “nerve gliding” that can seem uncomfortable to some people.

Exercises that can unlock your hip flexors include:

Piriform Stretches

While seated on the floor, stretch one leg forward and keep one leg in a hurdler’s position. The forward leg should elongate the gluteal muscles. Gently rock forward and back, and side-to-side on the outstretched hip. This rocking motion will alleviate nerve tension and prompt the muscles of the hip to release.

Lunge Stretches

In a standing position, take a wide step so that one leg is stretched backward and the other is at a 90 degree position to the floor. This should look like an extremely long step. With an upright torso, gently push down on the elongated hip side. Try to create a “pulling” feeling in the muscles of the straight leg from the knee to belly button. Hold this position until the body begins to sink downward, then carefully switch leg positions.

Iliopsoas Palpation

Much of the tension that creates tight hips is caused by contraction of the muscles that line the pelvic bones. In order to relieve tension, palpation is necessary. This can require the assistance of another person.

Lie on a bench facing upward. Extend the body to its maximum length by outstretching the arms, and slightly twisting to one side. The person assisting the stretch should gently and carefully place a rigid hand along the abdominal muscles. Glide the touch down the midsection until the ridge of the iliac (pelvic) crest is felt. As the lying person exhales, the massage hand should gravitate inward until it reaches the underside of the iliac crest. If performed properly, the massaging hand will encounter a layer of extremely tense tissue. These are the exact muscles causing hip flexor tension and pain. Once found, the massaging hand should palpate the muscles in the same line as the length of the body. Several minutes of this deep tissue massage should cause the legs to feel freer, and the lower back to feel less curvature pressure.

When you unlock your hip flexors you should immediately experience an increased ability to move the legs in a full range of motion. This includes a longer running stride, and a more comfortable seating path in exercises like squats, lunges, and all types of jumping. The hip flexor muscles help the body’s core assist almost every motion, so having fluid hip flexor motion is vital. Even the healthiest individuals experience hip flexor tightness, but specific stretches and massages can alleviate common problems associated with tight hip flexor conditions.

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Rotator Cuff Exercises – Conquer Rotator Cuff Pain With the Right Exercise Routine

When it comes to muscle pulls and tears, there’s nothing quite like rotator cuff pain. It not only hurts a lot, but you also have to suffer the misfortune of losing the mobility in your arm. You never realize how much you rely on a body part until you can’t depend on it anymore. I mean, you’re used to being able to casually reach for items off of a shelf, or throw a ball across the yard, or even pull a t-shirt over your head.

But now, each one of these activities is a struggle, because every time you go to use your injured arm, it aches, and is stiff as a board in some cases. Yep, a rotator cuff injury is no laughing matter. But, you’re slightly encouraged because you learned that if you do rotator cuff exercises, your shoulder can get better – even healed completely.

This is true, but I want to give you a word of caution: don’t just jump into any old upper arm exercise routine and think you’ll be safe. You see, this area in your arm is very delicate, and it got injured because of too much wear and tear. When a rotator cuff is pulled or torn, it can be the result of over strenuous activity, or years of using your shoulder and arm to perform various tasks.

Most of us never think about how much we use our arms and shoulders until something happens to them. We take them for granted most of the time. Even when we’re having fun or working out, we are putting stress on those rotator cuff muscles. Doing normal arm exercises may actually end up making your problem worse, because most exercise routines aren’t designed to address this particular area of the body.

In order to get your shoulder back to normal, you’ll need to do specially designed rotator cuff muscle exercises. These are gentle exercise routines that involve stretching motions and some light strength training. You can use exercise bands, a lightweight dumbbell, or even a towel to perform each exercise. They are not designed to get you toned, but to increase the strength and elasticity of the rotator cuff.

The goal of these exercises is to target the source of your pain. Doing so means that gradually, you’ll begin to feel a sense of relief when you lift your arm. But, the only way this will work is if you make a full commitment to actually performing these exercises on a regular basis. Even if you normally don’t do any kind of exercising, in order to get the full benefit from rotator cuff exercises, you’ll need to follow the program as laid out.

The reason why I’m emphasizing this is because there are many people suffering from this awful pain, including you, who could greatly benefit from a targeted series of simple exercises, but for one reason or another, just kind of think about it without taking any action.

I want to stress that you can be free of the pain and limited mobility if you really want to be. If you’ve watched any type of sports, then you know that athletes often suffer from muscle injuries that are quite painful. Sometimes they have to leave a game, or be carried off the field due to these muscle injuries.

After a few weeks, many of them are able to get right back into their sport and play like nothing happened. Yes, sometimes this is because of pain medication, but often they are given extensive therapy that targets the exact area of the muscle that needs rehabilitation. The average person never sees this workout, but obviously they are very effective in solving the problem.

So, there’s no reason why you can’t do the same thing for your own painful shoulder. All it takes is your willingness to learn the routine and follow easy instructions.

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Kettlebell Leg Workout Using the Tabata Technique

Tabata training is one of the most brutal training techniques out there. It consists of performing an exercise for 20 seconds straight, followed by 10 seconds rest. This is repeated for another 7 times, or 8 total rounds for a total of 4 minutes of extreme training.

You can perform Tabata with cardio, bodyweight, dumbbells, or barbells. But when you do them with Kettlebells, it completely changes the game. Kettlebells are tough as it is, but when you combine them with a high intensity technique such as Tabata, you can create truly mind blowing, scary intense, puke in your shoes workouts.

The following is a really intense Leg Workout using the Tabata Technique:

Complete 8 Tabata Intervals for each exercise:

  • Kettlebell Swing
  • Kettlebell Front Squat

That’s it. You’ll only need two exercises to completely destroy your legs. The key to developing a proper Kettlebell Lower Body Tabata workout is to combine one hamstring dominant exercise with a quadricep dominant exercise.

Hamstring Dominant Exercises:

  • Kettlebell Swing
  • Kettlebell Clean
  • Kettlebell Snatch

Quadricep Dominant Exercises:

  • Kettlebell Front Squat
  • Kettlebell Overhead Squat
  • Kettlebell Squat Jump

You can also combine exercises. Try performing a Kettlebell Clean + Front Squat, or a Kettlebell Snatch + Overhead Squat. When you combine exercises in this manner, they are known as hybrids. You can literally train both aspects of your lower body at the same time.

Don’t just stop there. Use the same techniques to train your upper body. Here’s a bonus Upper Body Tabata workout Using a Kettlebell:

Complete 8 Tabata Intervals for each exercise:

  • Kettlebell Push Press
  • Kettlebell Bent Over Row

You probably won’t be able to create a hybrid with Push Press and Bent Over Row. However, there is an exercise called the Renegade Row, but you need two Kettlebells to perform this exercise. I will talk about this exercise in a different article. For now, just try out these two Tabata Kettlebell workouts, and let me know how it goes for you.

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Step Aerobics – Is The 80s Fad Officially Dead?

Now, before you go crazy on me… hear me out.

I’ve been in the health and fitness industry (more specifically health clubs) for a while now and I really have to say that if I were to start a club from scratch… I wouldn’t include an aerobic program at all.

Why?

Because I’ve never REALLY seen these programs work.

Sure, I’ve seen people start to drop weight with step aerobics, but they tend to plateau extremely quickly and plateaus lead to frustration. Frustration leads to doubt and doubt leads to failure.

Studies have shown that aerobic activities can burn away valued muscle AND have shrinking effects on the heart and lungs. Now, of course I’m not taking about aggressive cardiovascular routines that truly challenge the body.

No, what I’m referring to are the activities that try to “put” you in a certain target rate… you know… the vaunted “fat burning” zone.

Listen to this:

Yes, it is true that your body burns more calories from fat when you are operating at a certain effort level like what is experience when most people are involved in activities like step aerobics.

However, what you truly miss out on are the “afterburn” effects that other types of exercises can provide. Most people lose any and all the benefits of a heightened metabolism within 30 minutes of finishing a step aerobic workout. Compare that to the 72 hour lift in metabolism that interval training and weight training can provide and you can now start to understand why many of the people that are actually on the workout floor subjecting themselves to more grueling workouts look and feel better than their “step aerobic” counterparts.

I’m sure you’ve seen all of the step aerobic DVD’s and tapes that go on sale in places like Walmart or even on TV…

Don’t waste your money.

Most people only do these tapes for a short amount of time and then they quit.

Why?

No results… it’s too convenient… it gets stale… etc.

Remember, your body is an INCREDIBLE assembly of systems and it’s ability to adapt to any given stimulus is quite remarkable. That being said, the other downfall of step aerobics is that you are always doing the same routines over and over again and you adapt.

Adaptation = NO RESULTS

There is one good thing about step aerobics though…

Most step aerobic classes are VERY SOCIAL and this social atmosphere actually helps people to continue their workout programs.

I like social programs and working out… the right social program properly formatted will give you incredible results.

Unfortunately, step aerobics really doesn’t fit the bill of what I would consider “proper formatting”.

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Aerobics – What is it and When Did it Start?

Aerobics means with oxygen, and aerobic fitness consists of physical exercise, strength training and stretching. The American College of Sports Medicine recommends at least 30 minutes to 1 hour of moderately intense physical activity a day. Aerobic exercise has many health benefits besides weight management.

Exercise causes the heart to pump more efficiently, making it stronger. It reduces the systemic inflammation and decreases the chance of developing heart disease. Exercise also helps to increase good cholesterol and decrease bad cholesterol. The effects exercise has on the heart can control blood pressure and contributes to a healthier life, better weight management and a sense of well being.

Another benefit of exercise in people with Type 2 diabetes is that it makes the efficiency of the body better by increasing tissue sensitivity to insulin. In addition, more glucose is produced and pressed out of the blood stream. The blood will enter the cells and decrease the amount of glucose in the blood. By allowing glucose to metabolize in the body and letting normal blood sugar levels be maintained, aerobic exercise minimizes the risk of developing diabetes.

Reducing the risk of obesity makes exercise another benefit by controlling calories, decreasing body fat all while improving lean muscle, strength and flexibility. Aerobic activity increases endorphins, making life a happier experience, it prevents certain cancers, improves sleep, increases energy and mood, and lessens feelings of depression, stress and anxiety.

Reaching a target heart rate is key to benefiting the most from aerobics. Using the age method, age is taken away from 220, then that number is multiplied by 0.7. The American Heart Association recommends a target heart rate range of between 50% and 75%. Because people exercise at different fitness levels, this method may not be completely accurate but it does give a number to work toward.

Dr. Kenneth Cooper is the physician who brought aerobic exercise to the forefront in the nineteen sixties when he noticed that people were not putting enough physical activity into their lives. He authored the book Aerobics in 1968, outlining his exercise routines such as swimming, bicycling, walking and running.

Immediately following Dr. Coopers book, a woman named Jackie Sorenson developed aerobic dance. Aerobic dance consisted of a series of dance routines, done to music, where by improving cardiovascular fitness.

Sportaerobics was introduced in 1983 by Howard and Karen Schwartz. The first national aerobic championship was held in 1984 and by the year 2002, the competition included six athletes performing a 1 minute and 45 second rhythmic routine. Scores were based on artistic and technical merit. By 1996 gymnastique discipline had replaced the name sportaerobics.

Including aerobic activity into a daily routine, will lead to a longer, happier, and healthier life.

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Anti-Stress Workouts

With free time in short supply, worries to shoulder and active family and social lives, far too many of us find ourselves caught in a non-stop whirl. The all-too-common result is stress burnout, a topic of major concern for leading psychological researchers and hundreds of thousands of victims each year.

Chances are you’ve felt the symptoms – knots in your neck, butterflies in the stomach, irritability. Stress can get a lot worse, though, and if it’s bottled up it can be a potent and disruptive force to the healthy body and mind.

So what do you do when you find yourself grinding your teeth? The cure might be a good workout. Recent research has once again affirmed common sense: getting the heart pumping and letting the sweat start to flow can tone your attitude as much as it forms your physique.

As a whole, people who exercise regularly and take athletic time out to blow off steam can manage stress better.

Besides, as a weapon against stress, exercise is healthier than having a drink and cheaper than visiting a psychiatrist. And it works.

WHY WORK OUT?

What we commonly know as “bad stress” – tension – is actually an instinctual, physiological reaction that enabled our prehistoric forefathers to survive the dangers of the wild.

When you perceive a danger or threat, your body assumes the well-known “fight or flight” mode that prepares you to defend yourself against attack. The hypothalamus region of the brain sends a message to the pituitary gland to secrete cortisol, “the stress hormone”, into your bloodstream. In the chain reaction that follows, signals begin rushing to all parts of your body. Adrenaline pours into your bloodstream, your heart beats faster, your blood pressure increases and your breathing gets heavy. You’re ready for action. Usually, though, the opportunity for physical release isn’t there; you merely sit and seethe. Though the stressful event may be over, the lack of reaction means that those chemicals remain in your bloodstream. Over a prolonged period, they can become overwhelming – even leading to high blood pressure, hypertension or a nervous breakdown.

Dr. Hans Selye, a pioneer in the study of stress and author of ‘Stress Without Distress’, explains that we have a three-step reaction to stress. First, we experience a stage of initial alarm. Followed by a stage of adaptation or resistance, and finally, we are exhausted. If we don’t move all the way through these stages, stress gets bottled up inside – a cumulative and insidious process.

Of course, exercise isn’t going to be any help at all if it only adds more stress to a tension-ridden life. So don’t create a situation where it means a rush-hour train journey to the gym, signing up for a class you won’t able to make, or spending more money than you can reasonably afford. But take heart, almost any regular muscle-moving activity, no matter how offbeat or humble, is stress-reducing. In fact, Selye goes so far as to call exercise “good stress.”

HOW TO WORK OUT?

Joining the local football team, playing tennis at the club, and going out dancing are all great ways to blow off steam. The reason is that they incorporate aerobic exercise.

When you hear the word aerobic, don’t think only of tummy-tightening calisthenics in leotards. Any exercise is classified as aerobic if it increases your breathing rate without leaving you out of breath, and makes your heart and lungs work to supply more oxygenated blood to the muscles in action.

The best aerobic sports are swimming, bicycling, jogging, tennis and racquet-ball. Team sports that involve running, throwing and agility are good too (however, you can be somewhat more prone to injury). All of them will prove physically beneficial if you do them consistently, and they can offer just the tension-busting release you need to unwind, breathe deep and put things in perspective.

Pick an activity you enjoy and not one that’s going to make you even more stressed. Depending upon your level of fitness when beginning an aerobic exercise, walking may be the right exercise to meet your stress reduction needs. Consult your doctor when designing any anti-stress exercise regimen.

Those who work out regularly have expressed amazement at how the addition of an exercise programme into their daily routines can make a difference in their attitudes, their health and even their sex lives.

The human body wasn’t designed to sit at a desk; we were built to be movers and shakers in the physical, not the corporate sense. When you give your body the outlet it’s begging for, symptoms from listlessness to reduced sex drive to tension headaches often mysteriously disappear.

And you’ll learn to deal with stress better over time. Dr. Kenneth Cooper, founder of the Institute for Aerobics Research in Dallas observes: “Aerobically fit people actually have lower heart rates during stressful situations than people who aren’t fit.”

HOW TO START?

Follow these general stress reduction guidelines:

Work out hard enough but not too hard. When you perform aerobic exercises, your goal should be to get the heart pumping to 70 per cent of its maximum capacity. Once you’ve hit this point, you should maintain it for about 20 minutes. A good rule of thumb for determining how hard you should do an aerobic exercise is that you should be able to hold a conversation at the same time.

Also, pick a place to do it that makes you comfortable. Try to schedule your workout at a convenient time, and stick to it. Nothing will make you more tense than feeling obligated instead of inspired to get your body moving.

And don’t expect too much at once. Remember, as with all activities, you only get out as much as you put in.

CHEMICAL REACTION

As you get into the groove of stress-reducing exercise, you’re likely to discover yet another benefit – it can actually get you high.

When you work out, your body secretes endorphins, those morphine-like substances that are often responsible for the euphoric feeling called “runner’s high.” These same endorphins that make you feel good during a workout can be a powerful weapon in your war against stress.

When tension sets in, endorphins are released into your bloodstream along with the cortisol hormone, and the combination can go a long way toward offsetting bad feelings. You only reap this benefit once you’re in good physical condition.

Though research is ongoing, some scientists claim that endorphins have a stabilizing effect upon the hormones (like cortisol) released during stress, tempering the negative effects on the body. According to Dr. Daniel Landers, professor of Physical Education at Arizona State University, “If you block the effects of endorphins, the heart rate goes up to twice the normal level.”

The bottom line is that not only does exercise help offset the stress you’ve already endured, it goes a long way in preparing you to deal with those increasing tensions yet to come.

All this shouldn’t make you think aerobic exercise is the end-all and be-all of body and mind conditioning techniques. It still has its limitations. If you don’t work out on a regular basis, the best exercise will do little or nothing to improve your reaction to stress, and it may even make stress worse by increasing your heartbeat intermittently between periods of inactivity.

There are chemical disadvantages to working out sporadically as well. If it is unaccustomed to the exercise, your body will not increase its endorphin levels until after the workout is over, in which case they might act to dull pain of strained, out-of-shape muscles, but will be released much too late to counter the stress hormone in your system.

Once you’ve built up your heart and turned yourself into a super-efficient stress-busting machine, it’s time for the next step: learning how to relax.

For ultimate stress relief, consider those activities that take you into the great outdoors. Whether you work out in the open air every day or supplement an indoor-gym programme with occasional jaunts across mother earth, you’ll find that a little communing with nature can go a long way in melting away stress.

Most importantly – enjoy it. As the Simon & Garfunkle song says, “Slow down, you move too fast, you’ve got to make the morning last… “

Make it last with some sports activity that makes you happy. And the next time you feel like blowing your top, you might just find you can cope a little bit better.

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Buy P90X In Store Or Online? A Review and Where’s The Best Deal Found

Looking to purchase the P90X home fitness workout program? Have you wondered if you can buy P90x in store? Well, I wondered the same thing and did some research. I thought I’d put together a quick article for any others who have had the same question in mind, as well as share some success from the program.

When I first heard about the P90X Home workout program it was introduced to be by a friend I work with. He’d received it from his brother after he had successfully completed the 90-day program. Naturally I was curious as to how well he did. According to my friend, his brother lost approximately 33 pounds and the tone and definition he received was quite impressive. Seeing the results his brother received, my friend became quite motivated and began the home workout program.

From what I read, and from what my friend shared with me, the P90X home workout program is a 90 day program and focuses on intense and abbreviated workout sessions where your muscles are

placed in a “confused” state – constantly being caught off guard during each workout session. The program consists of a series of cardiovascular and strength training moves and routines. The program is designed to target individual muscles and muscle groups, as well as provide a full body workout. This is all performed from the comfort of your home.

Initially, my friend wanted to purchase the program from a retail store, but after contacting some of the larger retailers such as Walmart, Target, Dick’s Sporting Goods, he was told this wasn’t available in stores. After speaking with him, I did a search online and confirmed what he had researched. It appears that this program is only available by way of the TV infomercial, or major online retailers. I found that Amazon.com to be one of the best locations where discounted pricing, product package deals, and shipping discounts can be found.

My friend is about 30 days into the P90X program, and is quite excited, He’s already begun seeing results – pretty cool! His enthusiasm and excitement is addicting. He’s noted that he’s lost about 11 pounds and now looks forward to each workout – initially it was hard for him since he was quite overweight and hadn’t exercised too much in the past. My friend also noted that the nutrition guide included with the course took a little getting used to, but again this is coming from a guy who practically lived off of fast food restaurants – Kentucky Fried Chicken and Burger King.

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