Athletes use plyometric training to increase
their power for jumps, quick cuts and sprinting. But you don't have to
be involved in team sports to realize benefits from doing fast-paced
sets of jumps. Plyometrics makes a great change up for a stale cardio
routine, and an article published in Muscle & Performance magazine offers some tips for beginners who are just getting started.
The article suggests a 5 to 10 minute warm up of light cardio and/or
dynamic stretching which would transition into movements mimicking the
motions of the jumps you about to perform. Practice using your muscles
to cushion the landing rather than allowing your joints to sustain the
full impact. A good starting point would be 6 quick jumps followed by
about a minute of rest. After you've finished the last set, give
yourself a 5 to 10 minute cool down period before taking on another
challenge. You can adjust the intensity of this challenge as you get
used to amount of time needed for recovery.
Monday 25 March 2013
Don't Jump the Gun on Fad Training
Training equipment fads come and go. A few
catch on while others are eventually rediscovered, sometimes decades
after falling out of favor. It's estimated that sales of new minimalist
style of running shoes, recognized by the distinctive five toes, now
account for 15% of the $6.5 billion athletic shoe market. A study
published in the journal Medicine and Science in Sports and Exercise suggests easing into this trend to reduce the risk of injury.
Researchers asked half a group of 36 experienced male and female runners to gradually transition from traditional shoes to minimalist running gear over a 10-week period. They only wore them for a short 1 to 2 mile run the first week, and stepped that up to 3 short runs by week 3. After that, they were allowed to wear the minimalist shoes as often as they wanted.
At the end of 10 weeks, MRIs revealed bone marrow inflammation and stress injuries that weren't present before the switch to minimalist footwear or in runners who stuck with old school shoes. Although your bones remodel to adapt to stress, when it comes too quickly and with too much impact, injuries can result. Be careful how enthusiastically you embrace new exercise techniques and equipment.
Researchers asked half a group of 36 experienced male and female runners to gradually transition from traditional shoes to minimalist running gear over a 10-week period. They only wore them for a short 1 to 2 mile run the first week, and stepped that up to 3 short runs by week 3. After that, they were allowed to wear the minimalist shoes as often as they wanted.
At the end of 10 weeks, MRIs revealed bone marrow inflammation and stress injuries that weren't present before the switch to minimalist footwear or in runners who stuck with old school shoes. Although your bones remodel to adapt to stress, when it comes too quickly and with too much impact, injuries can result. Be careful how enthusiastically you embrace new exercise techniques and equipment.
Tuesday 12 March 2013
New to Training or its been a while? Here is whats best
Those who are just starting out in the
weight room or getting back into it can learn something from the results of a study recently
published in the Journal of Strength and Conditioning Research.
After recruiting 38 untrained teenagers, scientists assigned them to
lift weights 3 times a week for 12 weeks. Some subjects performed 3 sets
of each exercise with weight set at their 10 to 12 rep max (10-12RM).
Others used a periodized approach where the 3 sets were performed at
different intensities during each of the 3 weekly sessions.
Even though volume was roughly the same for both groups over the 12 week period, the periodized program produced significantly better results. Those subjects ended up with a greater increase in bench press and leg press 1RM along with bigger muscle size gains. They also demonstrated more flexibility during a sit and reach test. Experienced lifters know that after 12 weeks, it's probably time to change up the routine to promote even greater gains.
Even though volume was roughly the same for both groups over the 12 week period, the periodized program produced significantly better results. Those subjects ended up with a greater increase in bench press and leg press 1RM along with bigger muscle size gains. They also demonstrated more flexibility during a sit and reach test. Experienced lifters know that after 12 weeks, it's probably time to change up the routine to promote even greater gains.
Deciding on what is best for the CORE
Power is generated from the core, so
training this muscle group can benefit performance in a variety of team
sports. Need another reason to work trunk muscle training into your
routine? The U.S. Department of Health and Human Services suggests it's
beneficial for injury prevention. With so many exercises to choose from,
a study published in the Journal of Strength and Conditioning Research can help you narrow down the best options.
10 men and 10 women were randomly assigned to perform 16 exercises targeting the core muscle group. Muscle activity was measured using a variety of scientific instruments. After analyzing results, researchers determined that abdominal and lumbar muscle activation was greatest with exercises that recruited the deltoids and glutes. That makes mountain climbers an excellent addition to your abs training routine. We're sure you can think of some other exercises to include.
10 men and 10 women were randomly assigned to perform 16 exercises targeting the core muscle group. Muscle activity was measured using a variety of scientific instruments. After analyzing results, researchers determined that abdominal and lumbar muscle activation was greatest with exercises that recruited the deltoids and glutes. That makes mountain climbers an excellent addition to your abs training routine. We're sure you can think of some other exercises to include.
Proper Sleep = Proper Results
Big muscles aren't built in the gym. They
develop bigger and stronger from the breakdown of training during
recovery, which typically takes about 48 hours and is fueled with amino
acids from protein. Sleep plays an important role in this rebuilding
process, so it's important to get a solid 8 hours of quality shut-eye
nightly. Results of the National Sleep Foundation's 2013 Sleep in America poll suggests active people like you probably don't have much trouble getting it done.
The poll reports that adults who exercise are much more likely than couch potatoes to say they sleep the same amount of time each weekday night, regularly get a good night's sleep and enjoy good sound sleep. People who don't exercise are more likely to report sleep problems like waking up at odd hours and not being able to get back to sleep. Tips for promoting sleep quality include going to bed and waking up at the same time every day, keeping your bedroom cool and quiet, and using the bedroom only for sleep.
The poll reports that adults who exercise are much more likely than couch potatoes to say they sleep the same amount of time each weekday night, regularly get a good night's sleep and enjoy good sound sleep. People who don't exercise are more likely to report sleep problems like waking up at odd hours and not being able to get back to sleep. Tips for promoting sleep quality include going to bed and waking up at the same time every day, keeping your bedroom cool and quiet, and using the bedroom only for sleep.
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