Recipe For Workout Success: Successful Workout Programs Always Include A Key Component

Résultat de recherche d'images pour "Workout"Is your weight loss and toning program still contributing to the body you desire, or have your results slowed to a crawl? If you have not built variance into your program, your gains well eventually grind to a halt! The human body is well equipped to adapt to routines, which can be good or bad depending on the situation. Following the same routine session after session will stall your progress. This can be discouraging, but don’t despair, with a few minor adjustments you’ll be back on course to transforming your body into the physique you desire.

There are many variables that can be tempered to shift your workout back into overdrive, thus producing steady progress as you journey toward health and fitness. Below are some of the variables you can adjust to ensure your workout does not fall into the category of routine, after which there will be little or no adaptation.

Sets

One of the easiest ways to adjust your workout is to increase the number of sets you complete. For example if you are currently doing 2 sets of each exercise you can increase to 3 sets, if doing 3 you can do 4.

Repetitions

Another way to adjust your workout is to increase the number of repetitions you perform each set. For example if you are currently doing 12 repetitions increase to 15 the number of repetitions you perform per set.

Tempo

The tempo of the exercise is the speed at which you execute each repetition. For example if it takes you 6 seconds to raise and lower the weight (one repetition), you can either increase or decrease the time it take to complete one repetition.

Rest

Adjusting the time you rest between sets, repetitions or the series of exercises you perform during your workout is also a way to alter your routine.

Exercises

There are many ways to stimulate each muscle or group of muscles. Selecting different exercises to work the same muscle will allow you to work the muscle from different angles or positions thus producing different effects.

Sequence

Varying the order in which you perform your exercises also represents variance in your workout, breaking up the monotony of doing the same exercises in the same order.

Diversity

Go ahead and mix up the activities you engage in. Adding variety is another way to prod your body into changing. You can do yoga, weight train, swim and go for a bike ride all in the same week. Each activity challenges the body in a different way!

Segment training

Another way to mix it up is to break your activities into segments. Perform 15 to 20 minutes of training in the morning before work and another 15 to 20 minutes later in the day.

Other options include aerobics classes, DVDs or tapes, chores, commercial break workouts and sports. The list is almost endless; find something you enjoy and then go for it: there are many ways to produce the body you desire.

Combining aspects from 2 or more variables is also an option. The number of possible combinations you can implement by combining multiple variables will ensure choices once the body adapts to your current routine.

The Best Exercise Equipment for Core Workouts

Résultat de recherche d'images pour "Core Workouts"Although many exercises for the core, which encompasses back as well as abdominal muscles, may be done without any equipment, the presence of additional weight, resistance or instability of these exercise aides produce additional challenges that strengthen the core more quickly and efficiently. Following are the best core equipment aides commonly used by exercise instructors and personal trainers.

Exercise Balls are Most Frequently Used Core Exercise Aids

One of the most versatile pieces of core exercise equipment, these are commonly used for abdominal crunch variations. With the neck, shoulders and torso supported on the ball, abdominal crunches become more difficult because the lower part of the rectus abdominus and the hip flexors are engaged as the gluteal muscles and quadriceps hold the torso level. The ball is also good for abdominal and back stretches. Posture can be improved while simply sitting on the device. Exercise balls come in two sizes – 55mm and 65mm – with the larger size typically used by those measuring 5’ 6” and over.

Bosu Ballast Balls Have Additional Weight

Similar in size to plain exercise balls, Bosu Ballast balls have one additional feature – five pounds of sand are contained within the device. The transparency of the devices aids exercisers because they can see the sand shifting inside the ball while working out. This is important to the Ballast ball’s effectiveness. In addition to using it in the same manner as regular exercise balls for abdominal exercises, Ballast balls are used for exercises such as rotations, diagonal shifts and impact shifts, all of which use the additional weight and resistance of the sand to help improve the core.

Bosu Balance Trainers Provide Extra Instability

The shape of this device may be likened to a slightly flattened half moon. It is often used like a ball, but because one side has a stable platform, it can be used for a variety of aerobic exercises. With the dome side up it can be used for squats, lunges, marches and similar aerobic moves. The instability of the stepping surface forces the core muscles to contract to maintain balance. When the device is flipped onto its dome, it may be used for push-ups, plank and other exercises that even on their own have the ability to strengthen core muscles. Abdominal exercises and a variety of upper body workouts can be performed while standing on the Bosu trainer.

Medicine Balls and Free Weights

These balls look similar to basketballs and range in weight from two to 12 pounds. They can be used for rotations, diagonal shifts, impact shifts, side bends and weighted abdominal crunches and twists. Medicine balls are effective for mimicking sports-like movements and are often used in league trainings.

Free weights can perform many of the same exercises as medicine balls. However, the way individuals must grip them make some of the movements, such as weighted abdominal crunches, impractical or difficult to maintain.

Resistance Bands

These aides come in several different forms, from long tube-like structures to cuffs that fit around the ankles or legs. Resistance bands create tension throughout the body, thus recruiting more muscle fibers to maintain proper form during a workout.

The Reformer for Effective Pilates Workouts: An Introduction to the Key Piece of Contrology Apparatus

Résultat de recherche d'images pour "reformer pilates"The Reformer is versatile, suitable for almost every client, supportive and yet challenging. It’s fun to use and gives fantastic results.

Structure of the Reformer

The Reformer consists of a wooden or metal frame that holds a sliding carriage. At one end is a stable, adjustable footbar; at the other is a pair of pulleys that hold leather straps or ropes. The carriage has a headrest that adjusts up and down, and two padded shoulder-rests with handles. The carriage is attached to the footbar end of the Reformer with (traditionally) four or (more recently) five springs.

The Reformer also has a rectangular box that can be placed on the carriage either lengthways, when it is called the Long Box, or widthways, for the Short Box exercises.

Using the Reformer

Exercises are performed in three main ways: by pulling on the straps (either with hands or feet), by pushing against the footbar (with hands or feet), or by using the height of the Reformer and box to perform full-body exercises.

Exercises

In Footwork, the first exercise series on the Reformer, the student lies on the carriage with feet placed on the footbar in one of three positions – on the toes in Pilates stance, on the arches with feet together, and on the heels. Using up to four springs, the student presses the carriage out, straightening the legs, and then controls its return. Footwork trains the legs to work in balance, using the gluteal and inner thigh muscles as well as the quadriceps, and it helps to wake up the Powerhouse as the abdominal muscles scoop in and up.

In the Hundred, the student takes the same position as the Hundred on the mat – upper body curled forward, legs reaching out at an angle, and arms by sides – but with the added element of holding the straps. The spring resistance makes the abdominals work harder to hold the torso up, and it challenges the stability and strength of the shoulder girdle.

In the Hug, the student sits on the Short Box with feet hooked securely under a strap. Using the abdominal and gluteal muscles, the student curls the body back and forth, limbering the spine and strengthening the core. The height of the box allows advanced students to curl all the way back into a full backbend before rolling back up, creating significant strength and control.

In Knee Stretches, the student kneels on the carriage with hands on the footbar, heels pressed against the shoulder rests. Keeping the body still and moving from hips and knees, he moves the carriage in and out with a dynamic, vigorous rhythm. This exercise is performed in a series of three positions: Round, with the back curled in full flexion, Arched, with the spine extended and head looking forward, and Knees Off, with a round back and knees hovering a few inches above the carriage.

The Reformer Truly Changes the Body

With its wide variety of exercises, ranging from highly supported beginner movements to advanced gymnastic exercises, the Reformer is a great apparatus for organising the way the body moves and transforming it into a strong, flexible Pilates body!

Bravo’s Workout: One on One Training with Jackie: Exercise at Home With Celebrity Tranier Jackie Warner

Résultat de recherche d'images pour "Jackie Warner"Jackie works with four of her personal trainers from her previous Bravo show Workout on this circuit training style DVD. Each trainer gets a one on one workout with the star trainer.

Workout Details

The workout is broken down into body area sections: upper body, lower body, and core. Each section is about 20 minutes long and runs like personal training sessions with Jackie as the personal trainer.

Circuit Training

The exercises themselves are done in circuit training style, with 3 to 4 minutes of strength training, 1 minute of cardio. The user gets the benefits of strength training with weights as well as calorie burning cardiovascular work. A circuit training workout is most effective for burning a large amount of calories in a short amount of time, and building aerobic endurance. It is not as effective in building muscle strength or size. The heart rate is kept elevated throughout the workout.

Modifications

Intensity can be adjusted by using lighter or heavier weights. Some exercises do show specific modifications. To get a more effective strength training workout, the user can also use heavier weights while using slower and more controlled movements.

The Exercises

Jackie trains each participant with different exercises using 3 to 4 minutes of strength training, one minute of cardio.

Upper Body Workout

Dumbbells are required for the upper body workout. Jackie takes the four trainers through an easy upper body warm-up, and then works one on one with each of them. She helps each trainer with body alignment and gives helpful cuing tips to the exercising viewer.

An example of one of the trainer’s workouts:

  • Bent over row
  • Alternating bicep curl
  • Outer bicep curl
  • Rear delt flye
  • 30 seconds of jumping jacks
  • 30 seconds of ski bunny jumps

Each trainer’s workout focuses on a different upper body area: back, chest, shoulders, biceps and triceps.

Stretches

All four of the trainers plus Jackie then finish with stretches for the upper body which include

  • Chest
  • Lats
  • Rotator cuff
  • Triceps
  • Forearm

An upper back stretch would have been beneficial here.

Lower Body Workout

The lower body workout can be done without weights for a beginner, adding dumbbells when a challenge is needed.

The warm-up includes different types of squats and lunges.

An example of one of the trainer’s workouts

  • Plie squats
  • Backward lunge
  • Drop step
  • 30 seconds of jump lunge shuffle for cardio
  • 30 seconds of military knee ups

The stretch for the lower body is adequate with each stretch held for 20 – 30 seconds.

Core/Ab Workout

The core workout is done with all four trainers and Jackie participating together. Easier and more difficult modifications are clearly shown by two of the trainers.

Warmup

The warm-up is adequate and includes

  • Waist twisting
  • Wood chops with a squat
  • Small squats

The Exercises

The core workout consists of several circuits of 3 minutes of different core exercises followed by 1 minute of cardio incorporating the core.

  • Crunches
  • Clam crunches
  • Plank
  • 30 seconds mountain climbers
  • 30 seconds plank twists

There is a good variety of core work without relying on too many variations of the crunch.

The stretch for the core section is more of a total body stretch, without including any stretches for the abdominals or core.

Recommended

Despite the small issue with missing stretches, this is a great addition to any home workout library. The circuit type of exercise will add variety, while the many different exercises incorporated will keep the user from becoming bored.

Denise Austin Fit Kids Workout DVD: Fun Exercise Program for Pre-Teens

Résultat de recherche d'images pour "Denise Austin"Excess weight on children is caused simply by eating too much food and getting too little exercise. Overeating junk food and sitting in front of the television for hours on end is a recipe for disaster in a child’s life. To combat childhood obesity and get kids involved in sports and exercise for fun, this workout by Denise Austin is a step in the right direction.

Denise Austin

Denise Austin is self proclaimed “America’s Favorite Fitness Expert”. She has sold more than 20 million exercise videos and has had two television shows: Denise Austin’s Daily Workout and Fit & Lite. Her 82 exercise videos keep people of all ages and stages of fitness moving around.

Fit Kids DVD

The DVD includes two workouts: Fit Kids and Fit Family. Each workout runs about 20 minutes and is recommended for ages 8 and up. No special equipment is required, although a ball is used in the Fit Family workout, the exercises can be done without one.

Fit Kids Workout

The Fit Kids workout consists of four sections

  • Warm-up
  • Cardio
  • Strength training
  • Cool down

Throughout the exercises, Denise is energetic and very encouraging to the kids. Her pep talks during exercising focus encouraging the kids to be strong and healthy, fit and happy, rather than skinny or focusing on losing pounds or weight. This sends a positive message to kids about being healthy and in shape rather than trying to be a certain size. She encourages them to be strong and challenge their bodies with exercise.

Fit Kids Cardio

The cardio section of the Fit Kids workout uses many movements that kids will be familiar with already:

  • Hula hoop
  • Swimming movements with the arms
  • Basketball movements
  • Running drills
  • Soccer kicks
  • Jumping rope
  • Walking

The movements are mostly simple and easy to follow.

Strength Training Workout

The strength portion of the workout is fairly simple, using body weight only movements.

  • Planks
  • Pushups
  • Bicycles for abs
  • Different types of crunches
  • Dips
  • T-stands
  • Superman

Workout Concludes with Stretching

The Fit Kid workout concludes with a cool down that includes different yoga moves to stretch the muscles and work on balance.

Fit Family Workout

Part two of the DVD is a workout just for families. Denise leads a family of five through a workout that uses a lot of partner movements to warmup, do a cardio segment, and a strength training segment. The family workout could also be done with just two kids.

Strength Training

The Family Fit workout involves working with a partner to complete several core and strength training exercises.

A basketball is used for several of the core exercises, but is not required. Any size ball or medicine ball can be used in it’s place, or they may be done without it.

Watch First

Denise Austin’s Kid Fit DVD is a great workout routine for kids 8 and up when it’s hard to get outside due to the weather, or they need a break from homework. Since she doesn’t provide a lot of direction or descriptions of the exercises it may be beneficial to watch the video once before doing the workout to become familiar with the movements.