The Benefits Of A Tough Workout
Many of you have probably heard the many benefits of weight training, such as it helps you build muscle that in turn burns fat, it increases your metabolism, gives you energy, etc. One of the benefits of weight training is that it can slow down the effects of aging. "When you challenge your strength, balance, and coordination simultaneously, you force the nervous and muscular systems to better communicate and the brain to form new neural connections that will improve your motor function and body awareness, " says Fitness Trainer Michael Gonzalez-Wallace.
I think it is very important that your mind and body work together in all of your workouts. I make sure to tell my clients to always train their mind, to think and focus on how they're lifting, to be in tune with the muscles when they are being worked. Many times I give them different series and combinations of exercises, hoping that they see the patterns and the purpose of each round. I challenge them not only physically but mentally...trying to bring out their mental toughness when exercises and combinations are difficult. Professor John Martin of Columbia University states, "the more difficult the movement, the more activity in the brain, and the more you will benefit from it.
As a matter of fact today I challenged one of my clients mentally..making him focus on the movement and engaging more than one muscle group. At first, he seemed pretty excited about the exercise (I am sure thinking that it was going to be very easy) but ended up being very challenging for him. He had to focus on the exercise and his movement in order to get through each repetition. If you want to give it a try, here was his exercise:
Sit on a Swiss Ball
Grab two resistance bands (red/iron woody bands)that are attached to a low pole or bars
Make sure there is no slack in the bands/keeping arms and elbows up in order to perform a bicep curl
Engage your abdominals and square yourself up to the bands
Lift one leg off the ground (keep it either bent/straight)
Balance and Focus
Begin curling the bands to your shoulders/making sure you keep elbows up at all times/parallel to the floor
Do 20 repetitions with one leg up/then switch legs and do another set of 20 repetitions
*Your challenge is to have perfect form/try to get full range of motion with elbows up/if your leg drops or you roll to one side of the ball-reposition yourself and start your set over.
PRACTICE MAKES PERFECT! AND THE MORE YOU PRACTICE THE BETTER YOU GET!
HAPPY TRAINING!
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Abdominal Challenge #1
- NO REST Between Exercises/Keep hands on your head at ALL TIMES when you perform each Sit-up/Keep your legs bent on all Sit-ups/Watch your form and make sure you engage your belly button AT ALL TIMES/Control your motion and DO NOT USE MOMENTUM!
- Unassisted Sit-ups- 10x/Hold #10 at the Halfway Mark for 20sec
- Core Plank- 30 seconds
- Unassisted Sit-ups- 15x/Hold #15 at the Halfway Mark for 20sec
- Core Plank- 1 minute
- Unassisted Sit-ups- 20x/Hold #20 at the Halfway Mark for 20sec
- Core Plank- 1 minute 30 sec
- Unassisted Sit-ups- 25x/Hold #25 at the Halfway Mark for 20sec
- Core Plank- 2 minutes
Abdominal Challenge #2
- DO NOT REST BETWEEN EXERCISES UNLESS IT IS STATED/USE THE SAME RULES FOR ABDOMINAL CHALLENGE #1/Substitute One Crunch + One Sit-up Twist/Twist for Plate Stand-ups if needed/Substitute Roman Chair Leg Raises for Hanging Leg Raises if needed
- Medicine Ball Sit-ups (Unassisted)- 25 times/Explosive on the UP- 10 second count on the DOWN/Keep M.B. on your chest AT ALL TIMES
- Hanging Bent Leg Raises- 3x15/Rest 10 seconds between sets/DO NOT SWING
- Plate Standups/25 times/DO NOT MOVE YOUR FEET/Tempo- Moderate Pace/The lighter the plate the harder the exercise...CHALLENGE/PUSH!
- Side Core Plank- Hold 30 seconds/25 Ups and Downs/Do one side at a time
- Hanging Straight Leg Raises- 3x15/Rest 10 seconds between sets/DO NOT SWING
- Plate Stand-ups + Sit-ups/(2=1) 35 times/DO NOT MOVE YOUR FEET/Tempo- Moderate Pace/The lighter the plate the harder the exercise...CHALLENGE YOURSELF
- Side Core Plank- Hold 1 minute/35 Ups and Downs/Do one side at a time
CONDITIONING DRILL #1
- PERFORM 5 SETS/NO REST BETWEEN EXERCISES/REST 30 SECONDS BETWEEN EACH CIRCUIT
- Burpees x 30 seconds
- Mountain Climbers x 30 seconds
- Split Squat Jumps x 30 seconds
- Mountain Climbers x 30 seconds
- Split Squat Jumps x 30 seconds
- Burpees x 30 seconds
CONDITIONING DRILL #2
- PERFORM 5 SETS/NO REST BETWEEN EXERCISES/REST 3O SECONDS BETWEEN EACH CIRCUIT
- Wall Sit with Medicine Ball Between Knees x 30 sec
- DB Split Squat Jumps x 30 seconds
- Mountain Climbers On Forearms x 30 seconds
- DB Burpees x 30 seconds
- Diamond Shape Push-ups On Medicine Ball x 30 seconds
- Medicine Ball Squat Jump Toss x 30 seconds
CONDITIONING DRILL #3
- PERFORM 4 SETS/NO REST BETWEEN EXERCISES/REST 30-45 SECONDS BETWEEN EACH CIRCUIT
- Traveling Forward Burpee- 10x
- Traveling Forward Burp + Burpee- (2=1)- 10 x
- Traveling Backward Burpee- 10x
- Traveling Backward Burp + Burpee- (2=1)- 10x
CONDITIONING DRILL #4
In order to MASTER this conditioning drill, each exercise must be performed with perfect form and without STOPPING!
**Be sure that the BURPEES are ALL EXPLOSIVE...JUMP AS HIGH AS YOU CAN AT THE START/LAND IN A LOW PUSH-UP POSITION/EXPLODE BACK UP, LEADING WITH YOUR LEGS
**Make sure that the SQUAT HOLDS ARE LOW (THINK OF AN L-SHAPE/DO NOT LET YOUR BUTT FALL TOO CLOSE TO THE FLOOR)...SIT BACK ON YOUR HEELS AND ALWAYS KEEP YOUR BACK STRAIGHT
1) BURPEES- 15 TIMES
2)LOW SQUAT HOLD (15TH BURPEE)- 10 SECONDS
3) BURPEES- 12 TIMES
4) LOW SQUAT HOLD (12TH BURPEE)- 10 SECONDS
5) BURPEES- 10 TIMES
6) LOW SQUAT HOLD (10TH BURPEE)- 15 SECONDS
7) BURPEES- 8 TIMES
8) LOW SQUAT HOLD (8TH BURPEE)- 15 SECONDS
9) BURPEES- 6 TIMES
10) LOW SQUAT HOLD (6TH BURPEE)- 20 SECONDS
11) BURPEES- 4 TIMES
12) LOW SQUAT HOLD (4TH BURPEE)- 20 SECONDS
13) BURPEE- 2 TIMES
14) LOW SQUAT HOLD (2ND BURPEE)- 20 SECONDS
DEFINITION OF EXERCISES/LANGUAGE IN EXERCISE
1) Straight-legged to Heels-to-Butt Sit-ups- lie flat on the ground with your legs straight and your hands on your head. As you start to do a sit-up bring your heels in to your butt and tap the floor (*the closer the heels come to the butt the harder). As you come out of your sit-up and begin to roll-down straighten out your legs and make sure the heels touch the floor. It should be a smooth, contolled one motion.
2) Burpee In Place-start by jumping straight in the air and then landing in a squat position with hands on the ground. Kick your feet back into the downward position of a push-up. Thrust the feet up and push up with the arms simultaneously.
3) Traveling Forward Burpee- the same concept as the Burpee In Place the only difference is jump forward instead of straight up.
4) Traveling Backward Burpee- the same concept as the Burpee In Place the only difference is jump backward instead of jumping straight up.
5) Burp- also known as a stripped down burpee. Start low and tucked toward the floor. Kick feet out to the bottom portion of a pushup. Then, push with your hands, while thrusting the feet back to the beginnning position (which is low and tucked toward the floor). It is only a half way motion minus without the jump in the air.
6) M.B. or Plate Stand-Ups- lie flat on the ground with your feet planted on the ground. Beginners should use two dumbbells and place on feet. Hold a m.b. or plate over your head (*the heavier the db/plate the easier...the lighter the db/plate or no weight the harder). Quickly move your arms forward and start to sit up. It is very important that you use your arms for momentum and engage your abdominals. Once your arms pass your knees, quickly push forward with your legs, moving into a standing position.
7) Mountain Climbers- start with your body in a push-up plank position. With the hands stationary, alternate the feet back and forth. One leg should be tucked with the knee coming close to your chest and the opposite leg extended. Make sure to place your weight on the balls of the feet.
8) Grasshoppers- your body will begin in the same position you used for mountain climbers. The movement starts by bringing your left foot underneath the body until it touches your right hand. After touching your hand, return the left foot to the starting position and repeat the movement by bringing your right foot across the body to your left hand. You will be on the balls of your feet but when you bring your foot toward your hand you will land on the side of your foot.
9) Wall Sit- place yourself up against a wall and squat down until the thighs are parallel to the floor. Think about forming an L with the bottom portion of your body. Your back is supported against the wall. Hold this position for time. Do not place your hands on your thighs because this takes off the pressure in your legs. Absolutely no movement with this exercise.
10) Bridge- a great exercise that will develop strength and flexibility. It is a static hold that helps improve lower back strength. Start by lying down on the floor with your knees bent and your hands on the floor close to your ears. Lift yourself up with your abdomen pointing upward and with only the hands and the feet on the floor. Your body should create an arched position and you will maintain the upright position for time.
11) Aerobic exercise- means with oxygen. An activity in which demands of muscle for oxygen are met by circulation of oxygen in blood. Distance running, cross-country, skiing, distance cycling are all examples of aerobic activities.
12) Anaerobic Exercise- means without oxygen. Activity in which oxygen demands of muscles are so high that they rely upon an internal metabolic process for oxygen. Short burts of "all-out" activities such as sprinting or weightlifting are examples of anerobic exercises.
13) Burn- also known as "going for the burn." For instance, in endurance exercise, working muscles until lactic acid buildup causes a burning sensation.
14) Concentric- when muscles contract or shorten.
15) Delts- an abbreviation for deltoids, the large triangular muscles of the shoulder which raise the arm away from the body and perform other functions.
16) Eccentric- when muscles lengthen while maintaining tension.
17) Fast-Twitch- refers to muscle cells that fire quickly and are utilized in anaerobic activites like sprinting and powerlifting.
18) Glycogen- can be referred to as a full tank full of stored carbohydrates. Some of it is stored in the liver and some of it is stored in the muscles themselves.
19) Hybrid Lift- is two or more exercise done in one single movement. It is the inverse of a combo lift. For istance, performing a bicep curl while lunging.
20) Interval Training- is a short, high-intensity cardio exercise alternated with longer periods of lower-intensity cardio. It allows you to burn more calories, increase your speed, improve your power, and much more. It is more effective at burning fat while maintaining muscle mass. Combine this type of training with intensity will also increase your metabolic rate to amazing levels. This is because the work you do utilizes a greater percent of the body's muscles.
POWER THOUGHT OF THE DAY
TRADE AFFIRMATION FOR ACCOMPLISHMENT: Accolades fade quickly, but your accomplishments have the potential to make a positive impact on the lives of others.
TRADE IMMEDIATE PLEASURE FOR PERSONAL GROWTH: It takes an oak tree decades to grow, but it takes a squash only weeks. Which do you want to be?
TRADE EXPLORATION FOR FOCUS: The younger you are, the more experimenting you should do. But once you have found what you were created to do, STICK WITH IT!
TRADE QUANTITY OF LIFE FOR QUALITY OF LIFE: Your life is not a dress rehearsal. Give it your best because you won't get another chance.
POWER THOUGHT OF THE DAY
NEVER GIVE UP IN WHAT YOU BELIEVE IN.
POWER THOUGHT OF THE DAY
"I CHOOSE TO LOVE MY LIFE
Find a balance between your creativity and your responsibility to the world. Share your innovative ideas and inspire others.
POWER THOUGHT OF THE DAY
"When change seems frightening, remember that it's the mother of new life, the one story line that we can count on to bring us home to our essential nature and our interconnectedness with the wholeness of life."
Borysenko, J. Saying Yes to Change. Pg. 173.
%20but%20ended%20up%20being%20very%20challenging%20for%20him.%20He%20had%20to%20focus%20on%20the%20exercise%20and%20his%20movement%20in%20order%20to%20get%20through%20each%20repetition.%20%20If%20you%20want%20to%20give%20it%20a%20try%2C%20here%20was%20his%20exercise%3A%20. "Pin It")
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