This part of the blog is about fitness news. They are all related to working out, health and fitness. Enjoy.

1. Wow, great news about a jung basketball amateur how can really dunk.

Videos/ Infos Basketball/ dunks

2. Always wanted to know why Bold is so quick.

About Bold

3. The “workout kid” is a interesting story about a jung person working out.

Workout kid

4. Athletes and eating. What do you eat before hitting the gym?. Its quite interesting to see what the pro- athletes are eating before the game.

Athletes and eating

 

 

FITNESS PRIMER

BASIC Workout Techniques and Principles

STRENGTH TRAINING

Weight training provides increased strength gains and increased endurance for your muscles, joints, bones, and ligaments. The kind of benefits achieved with strength training include: better posture, stronger structural features, stronger bones, increased strength for daily activities, good muscle tone, flexibility and strength in your joints.

BASIC PRINCIPLES

Getting Off to a Good Start

As you start on The System and begin to look over the first routine keep the following principles in mind.

1. When learning a new exercise, do it when you’re fresh. You need to allow a little extra time to get a sense of the overall movement as well as the details of the technique.

2. Once you have mastered proper technique then you can start to add the intensity.

In the beginning, it is essential to master the proper technique for each exercise. This is the first step, everything else takes a back seat. Don’t worry about the recommended reps for each exercise, this is secondary. It doesn’t matter how many reps you do if you’re doing them wrong.

Warming Up

It is important to not start exercising cold. You need to warm-up your body with activity.

The Benefits. Warming up will do three important things:

1. Increase blood flow in the muscles making them more efficient.

2. Increase muscle temperature, allowing the muscles to contract more forcefully and with more speed. In other words, your workouts will be more intense.

3. Reduce your chance of injury.

Move the Body.

· Warm up with five minutes of light aerobic work or increased activity.

· The activity can be functional or fun.

· It can be any household chore where you turn and twist and move your body. Or it can be fun, like playing with or walking your dog.

 

Full Range of Motion

It is essential to perform all exercises through their full range of motion and to keep resistance on the muscles throughout the entire movement.

Speed of Movement

As a general rule you want to keep the speed slow and controlled throughout the entire movement. The reason for this is that you want to keep tension on the muscle to get the best results.

Resting.

· The purpose of rest time is to let your muscles recover for the next set. If you’re a beginner you may need more rest time.

· If you’re doing an advanced routine with weight, you’ll need to rest between exercises.

· if you’re doing athletic explosive movements, you’ll need recovery time.

 

BASIC TECHNIQUES

Breathing

Proper breathing when you’re exercising or doing any activity is essential in order to stay energized and efficient in your movements. Even though breathing is something we do naturally, it is not uncommon to see people hold their breath when they exercise. That’s why in yoga class the instructor reminds you in every posture to breathe. In exercise the rule of thumb is to exhale during the working portion of the exercise. By working portion I mean when you are moving against the most resistance. And you inhale, to refuel, when you’re moving against the least resistance.

For Example, If you’re dong a bicep curl, when you’re curling the weight up you’d be moving against the most resistance, so you’d exhale. When you’re lowering the weight, you are moving against less resistance, so you would inhale.

Basic Definitions

Repetition. A repetition is the completion of one entire movement in an exercise. One repetition of a crunch would be curling your upper body off the mat and lowering back to the floor. That would equal one repetition. If you did that movement ten times, that would be ten repetitions. Repetitions are also referred to as reps.

Set. A set is the completion of a prescribed number of repetitions. If your target is to do ten repetitions and you do ten, that would be one set of ten reps. If you just did nine reps, you still did a set, even though you didn’t quite reach your goal. It would just mean you did one set of nine reps.

Peak Contraction: Contracting (tensing or shortening) the working muscle at the peak of the movement for the prescribed hold time.

Adding Weight

Breakdown in Technique: When Enough is Enough

Once you have a breakdown in technique your set is done. For example, if you’re doing a curl and you have to swing your body to get the weight up, you’re done for that set. You’re no longer isolating your biceps and increasing your chances for injury.

Choosing the Right Weight

How much weight you use is determined by repetitions. If you can only do three reps with a weight, then that is a heavy weight for you, even if it is only ten pounds. Here are some guidelines. For each category, the number of repetitions is based on good form. When you have a breakdown in technique you’ve reached your maximum number of reps.

· Heavy weight = 1 to 5 reps

· Medium-heavy weight = 5 to 10 reps

· Medium-light weight = 10 to 15 reps

 

Adding weight will be determined by you’re repetition goals. You should not add weight until you can achieve you repetition goals with proper technique. For example, if your goal is to lift medium heavy weights you should not add weight until you can do 11 repetitions in good form with your current weight. When you add weight, 5 to 10 pounds, to the exercise this will lower the amount of reps you can do (approximately 5 reps), safely work your way back to 11 reps.

TRAIN HARD – TRAIN SMART

 

 

(Walking, Jogging, Swimming, Cycling Etc.)

Cardiovascular Fitness is achieved by performing activities that tax the heart, lungs, and circulatory systems. When cardiovascular exercise is performed, the body puts a demand on the oxygen-exchange systems of your body. Oxygen is taken from the lungs into the circulatory system, then distributed to the muscles that are being used during exercise. The oxygen is then used to help break down the stored fats into energy for the working muscle. This exchange system forces the lungs and heart to become extremely efficient, so that the working muscle can continue its activities.

The American College of Sports Medicine states that thirty minutes of cardiovascular exercise, at least three times a week, is sufficient to produce significant health benefits. A cardiovascular program consists of activities that allow you to reach 65-85 percent of your maximum heart rate for a duration of no less than twenty minutes. Popular cardio exercises are: walking, jogging, swimming, bicycling, and classes (Step, Tae Bo, etc).

Finding Your Target Heart Rate

Step 1:Find Your Maximum Heart Rate

At birth, your maximum heart rate is 220 beats per minute. Each year you age, your maximum heart rate decreases by one beat. Therefore to determine your maximum heart rate, at any giving age, subtract your age from 220. For example, if you are 30 years old your maximum heart rate is 190 beats a minute.

Step 2: Determining Your Ten Second Pulse Rate

While training, generally you want to keep your heart rate between 65 and 85 percent of your maximum heart rate. This is your target zone, the rate at which you want your heart to be beating to get the desired training effect. The most practical way to make sure you’re in the target zone during a workout is to figure out your ten-second pulse rate. The way to do this is to divide your maximum heart rate (220 minus your age) by 0.65 and 0.85, and then divide those figures by 6 (because there are 6 ten-second periods in every minute). The two resulting figures are the low and high ends for your target zone. When working out, you want to keep your heart rate between these parameters.

Example Using a 30 Year Old

220 – 30 = 190 beats per minute

(Maximum heart rate)

190 X 0.65 = 123.5 beats per minute

(Lower end of target)

190 X 0.85 = 161.5 beats per minute

(Upper end of target) 3

Now you are going to divide one more time to get your 10 second rate. Divide your lower and upper target numbers by 6. In the example above, you want to be between 21 and 27 beats in the ten count. These are your lower and upper target pulses for ten seconds during exercise. In the middle of your exercise session, count your number of heartbeats in ten seconds by checking your pulse on your wrist or neck. Ideally you want it to be somewhere between the upper and lower ends of your target pace.

Cardiovascular Program

The following are guidelines for a progressive cardiovascular program. The program gradually eases you into aerobic training. You want to start slow and build a foundation. Your target pace means you stay in your heart rate zone and easy pace is a recovery period where you let your heart rate slow down.

Level One. Weeks 1 and 2: 5-minute easy pace

5-minute target pace

5-minute easy pace

5 minutes’ total time

Level Two. Weeks 3 and 4: 5-minute easy pace

5-minute target pace

2-minute easy pace

5-minute target pace

5-minute easy pace

22 minutes’ total time 4

Level Three. Weeks 5 and 6: 5-minute easy pace

10-minute target pace

2-minute easy pace

10-minute target pace

5-minute easy pace

32 minutes total time

Level Four. Weeks 7 and 8: 5-minute easy pace

15-minute target pace

2-minute easy pace

15-minute target pace

5-minute easy pace

42 minutes total time

Level Five. Maintenance: 5-minute easy pace

10-30 minute target pace

5-minute easy pace

Depending how long you stay in the target zone your workout will be 20 to 40 minutes of total time.

Visit us at www.top10getfit.com

Martin Kammler – New York

 

WHY WE TEACH: Having spent countless hours in gyms, watching people workout, one fact that stands out: most people are exercise wrong.  They have bad technique, even on the basic exercises.  This can lead down a slippery slope of injury and not getting the results you want.  The key to getting the best results in the least amount of time is exercise correctly.  Little technical adjustments can make a big difference.

Our goal is to teach you how to do the basic exercises correctly, so you get the result you want and make the most efficient use of your time.  These videos put the focus on teaching.  Mastering the basic moves, that are used in most classes and on workout DVDs, will help you get the most out whatever workouts, whether you’re following our program, taking a class, or using a DVD at home.

When you start your program it’s important to be patient and train consistently. Before you know it, within a few weeks, you will build a foundation of fitness and transform the way you look and feel. Ok, you might say but whats about the motivation?

The Problem with the motivation

Most people start off strong with an exercise program, and then within a few weeks they’ve got an excuse for not being there.

I am sure you have seen  “The January – March Situation” 

The majority of people will stop participating in a new

Workout program within the first 90 days Health clubs that are packed in January and virtually empty by March.

Why is it so difficult to stay focused and motivated?

· Setting unrealistic goals and the wring goals

· Impossible diets before and after picture

·The all or nothing approach

·Not enough variety

·Not adjusting machines correctly

·Skipping cool down

·Changing diets

·Business travel

·Wrong infos from Friends and newspaper

I the next weeks I will give you plenty of tips I have collected over the years

How to stay motivated?

My 1. tip

Decide when and where you want to train.

If you aren’t specific about this, you’ll keep finding a way to put it off.

When. You need to set a specific time each day to work out.

One time is not necessarily better than another.  It depends on your schedule.  It could be in the morning or before you go to bed.  Just don’t work out right after you’ve eaten a substantial meal.  Give yourself a couple of hours to digest.

Where. Know where you are going to train.

If it’s at home, choose a spot where can you spread out your mat and limit interruptions.  Create your own home gym.

Tell me what motivates you?

One question I get to hear as a trainer all the time:

So, what do I do at the beginning?

How do I start?

Here is the 1. month of a 3 month program. It is based on the idea that you look at the basic top10 exercises before you start, but you can use the guidings and tips for any other workout.

BASIC 3 MONTH STEP-BY-STEP WORKOUT PROGRAM
The Basic workout program is to give you a foundation of health and fitness that can last a lifetime. To achieve this goal it’s important that you get a good start. The first three months are key.
Everyone has different goals and begins at a different fitness level. For a beginner or someone who hasn’t been working out consistently and needs to build fitness foundation.
MONTH ONE

 The most important thing in the first month is be consistent, to get in the exercise habit.

 The second major goal in the first month is to master proper technique. You want to watch the videos several times and to make sure you understand the movement and all the training tips.

 To accomplish these goals you want to train with a light weight and do a higher number of repetitions, so you can focus on technique and increase muscular endurance.

 For each exercise you do one set. A set is a series of repetitions for one exercise. For example, if you do ten crunches then stop to rest because your abs are burning, you did 1 set of 10 repetitions.
Notes:

This is the most important month. You have to establish a commitment to fitness. Depending on your fitness goals and how much time you have to commit, even if you just stay at this level you will achieve a lot of benefits.

As a general note you want to rest only as needed. You don’t need to rest between exercises unless you’re winded, because you’re training different muscle groups.
FIRST TWO WEEKS

 Begin with a weight or just use your body weight that will allow you to do 15 repetitions. When you can do between 18 and 20 reps comfortably increase your weight so you can again just do 15 reps.

SECOND TWO WEEKS

Follow the same plan but set your repetition goal at 12 reps.

Drinking a healthy amount of water boosts your vitality, your attitude and Drinking a healthy amount of water boosts your vitality, your attitude and your overall well-being. Imagine just by adding a strategic water routineto each day, you gain tremendous health benefits, and sometimes you caneven throw away your migraine medicine or pain killer. Before you can appreciate the benefits of water to your health, let’s review the role of waterin human body. Understanding how water benefits the body here is a brief overview of how we work and why water is a vital ingredient to achieving and sustaining good health.Our organs and tissues are mostly made up of water, it is the main component of the human body. So what does it do really? Transport nutrients and oxygen into cells:

1. Moisturizes the air in lungs
2. Helps with metabolism
3. Regulates body temperature
4. Detoxifies
5. Protects and moisturizes joints and bones

For instance, the brain is 90% water. If it is not hydrated well, you don’t think as clearly, get headaches or migraines. Water helps make this happen, so what’s stopping you? Begin today incorporating this simple liquid intoyour daily routine. Feel better, look better, be better. posted by www.myspawater.com

Stretching works the muscles, ligaments, and joints. Flexibility is important in maintaining posture, joint mobility, range of motion, and it helps keep the ligaments and tendons from tightening. Stretching needs to be done at least three times a week and should involve all the major muscle groups and joints. A stretching routine should include stretches for all the primary muscles. Stretching at the end of a workout is a good way to cool down and safely improve your flexibility when your body is warm.

Guide Lines
• You should start slow and stay within your comfort zone, breathing into the stretch.
• Stretch only until you feel slight discomfort (not pain!).Then hold the position without bouncing for the recommended time.

Cat-Cow: Begin on all fours with a flat back— your hand under your shoulders and your knees under your hips. Arch your back up like an angry cat, lowering your head to look out between your legs.  Then arch you back in the other direction, looking up.

 

 

 

Back Arch: Lie on your stomach, hands in front of you.  Slowly arch your back, until you can rest your elbows on the floor.  Lift your chin and look up.  Slowly lower your torso back to the starting position.

 

 

Torso Twist: Sit on the floor, then spread your legs wide in a v-position.  Bring your right arm across your body and rotate your body to the left, counter clockwise, also rotate you neck, looking toward the wall behind you.

 

 

 

 

V-Stretch: Sit on the floor, then spread your legs wide in a v-position.  Raise your arms above your head, then bend and reach and forward.

 

Forward Bend: Sit on floor, legs extended in front of you and placed together.  Raise your arms above your head, lengthening your spine, then bend forward, reaching your hands toward your toes.

 

 

Leg Over: Lie on your back and bring your right leg across your body.  Use your left hand to assist the movement.  Switch sides

 

 

 

 

Hamstring: Lie on your back, legs bent, feet flat on the floor.  Grab your right leg below your knee, at your hamstring, then straighten the leg. Gently pull it toward your head.  Straighten out your left leg, if you can do so without pain.  Switch legs.

 

 

 

Quadriceps: Stand comfortably using the wall or a chair for balance.  Reach behind your back and grab the top of your ankle, then gently pull your thigh back.  Switch sides. Hold for 15 seconds on each side.

 

 

Standing Side Bend: Stand, feet together, arms above your head.  Reach your hands up high, then bend your torso to the right, keeping your spine long, as if you were bending over a big beach ball.

 

 

 

Tricep Stretch: Bend your left arm behind your back, using your right hand to increase the intensity of the stretch on the tricep.