High Versus Low: Clearing Up The Cardio Dilemma
After my recent article on how to increase your metabolism, there has been a fair bit of talk over which form of cardio is better. It isn’t so straightforward. Both forms have their advantages, and disadvantages. I can’t stress enough how much this industry jumps on fads and how important it is to keep an open mind when you are reading and discussing concepts.
It is generally accepted now that high intensity exercise will burn more calories and aid fat loss, and therefore is the right form to choose. It is true that training above your ‘fat burning zone’ will yield better results in that respect. But it’s not that simple, and in many cases, low intensity exercise will and should be prescribed to people.
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Healthy Knees: 10 Tips to Prevent Pain
Knee pain is one of the most common ailments people report when exercising. Everyone is putting their knee joint under stress regularly, especially those participating in exercise and lifting. The good news is, there are so many things you can, and should be doing to prevent it. Read on for some tips on how to keep your knees healthy and pain free (in no particular order).
1. Warm Up Correctly
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Mobility Vs Flexibility: Do You Understand Them?
Mobility and Flexibility are two terms you hear used frequently, and often at the same time. Both are very important, but they are two very different concepts. Mobility is the new term that gets thrown around a lot, but with very little understanding of what it actually is…
Flexibility and Mobility: What Is The Difference?
Flexibility is the ability to take a joint through a range of motion passively. For example, if someone takes you through a hamstring stretch whilst you are lying on your back, it is a test of your hamstring flexibility. They are passively assisting you in taking your joint through its range of motion.
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Bored With Your Warmup?
No one likes warm ups. They are often boring and slow, and don’t get your mind focussed on the task ahead. However, they are really important and people fail to get their bodies properly prepared for a session. Here I am going to give you a warm up that will not only get your heart pumping, but it will give you a large range of motion, work you dynamically and get you ready in under 3 minutes.Grab a barbell. Start with a lighter one, 10kg or less and see how you go. As you get stronger you can move up to an Olympic one, but you will find its an adequate warm up with a lighter bar. You are going to hold onto the bar for the whole time and will do these 5 exercises one after another, with no rest in between.
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Hip Mobility: Exercises To Get You Mobile
I recently did a post on how to loosen up tight hip flexors. It focuses specifically on how to get mobile through the front of your hips, however a recent comment that I have had reminds me that everyone has different problems.
I also run a site on Volleyball Conditioning, and have recently done a post on how to get more range through your hips, as it is actually quite important for many skills in Volleyball. The post has a lot of exercise examples, pictures and videos on how to general loosen up what is a pretty tight area in most people. Check it out if you have problems associated with tight hips or simply want to get more range through your hips in general.
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Recover Properly & Get More Gains
Hydrotherapy, Ice Baths, Hot/ Cold Showers, Compressions…when you hear all these words you immediately think of athletes. Recovery is an essential part of an athletes training. It allows them to train harder, more frequently, and get better gains. Recovery is scheduled into most athletes week, and it is just as important as one of their main training sessions. If athletes can get such a great benefit from recovery, then why can’t you?Why Is Recovery So Beneficial?
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Jessica Biel: How To Get Her Body
Pic: Muscle With Attitude
We all want to know how to get a body like the stars. In Jessica Biels case it is shear hard work. Here is an inside look at her program (for a certain phase), taken from Muscle With Attitude. You can view the full post, an interview with Jessica Biels Trainer here.
Her program revolves around core body strength and a lot of compound exercises. The cardio isn;t that easy either. It is generally circuit based, and to be honest, would challenge even the fittest. Goes to show even the rich and famous need to work hard to get the body they need. Check out an example of a program from her trainer below.
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Are You A Slacker In Class?
Pic: lnx
Recently I did a circuit/ aerobics class. I’ll be honest, I can’t say I get around to doing them much. For no other reason than I simply don’t have time. I am an athlete, and my training revolves around things that are going to make me a better athlete. There are more efficient things that can be done.
I think they are great workouts, and have a place in the fitness industry. You get a full body workout, in a short amount of time, with someone motivating you. Sounds good to me.
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Fads: Don’t Be Dazzled By Your Trainer
Pic: Darren131
Have you been hanging off one leg, from a tree, holding a swiss ball, ranting some motivational mantra whilst doing a reverse ab curl. Or have you jumped single legged from an unstable bench, onto a swiss ball, commando roll into a Pump class whilst doing a single arm pull with a theraband. OK OK not funny and totally unnecessary…but you get my point?
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No Time to Exercise? Cut Your Workout in Half
Exercise is on your list of priorities…just maybe a little further down than it needs to be. You have so many things to do in a day how can you possibly fit exercise in? Once your schedule gets a little lighter you’ll be laughing you way to good health, right?
Lack of time is one of the biggest reasons people cite for not participating in exercise. Besides the fact that there are a million things you can do at home or at work, there are a few ways to cut your workout time down in the gym, but still get the benefits of your long workout.
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Tight Hips?
Long term pain from shortened hip muscles can mean permanent hip, knee and lowback damage. Target the muscles involved with specific Stretch Away Pain exercises to reduce and eliminate hip pain. Muscle pain is due to muscle shortening.
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