Whole Body Training

While we both have broad shoulders my Bokken workouts, have greatly reduced the size of my waist by strengthening my oblique, or side, abdominal muscles. Having these muscles exercised also prevents the likelihood of suffering from hernias as well.

I focus the body into 3 parts, each of which I make sure I pay equal attention to. There is the upper torso with the arms, shoulders, upper back, lats, and chest. There is the core section of the body which includes all of the abdominal muscles, the lower back and buttocks. Then there are the legs, which includes, well I guess it just includes the legs and occasionally the buttocks as well. Though the lower back should not be used with legs exercises for risk of injury.

Whether you do some sort of spot training where you isolate certain muscles or you go for more whole body type exercises depends … Read the rest

Children Should Exercise

Like all parents, being a coach and physical educator, we hope to provide the best environment to nurture our next generation with a holistic physical and mental environment. As if the above is not convincing why children should engage more in different form of physical and sporting activities, below is a list of why exercise is good for children.

  • Children who exercise and engage in sporting activities regularly are more likely to continue exercising even as an adult.
  • Exercise helps children achieve and maintain a healthy body weight.
  • Regular physical activity helps build and maintain strong, healthy muscles, bones and joints.
  • Exercise aids in the development of important interpersonal skills such as team building – this is especially true for participation in team sports.
  • Exercise helps improves the quantity and quality of sleep.
  • Research had shown that exercise promotes improved school attendance and also enhances academic performance.
  • Children who exercise
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Oblique Exercise

Remember that the key to a great looking stomach is dropping your whole body fat levels, and exercising your stomach’s muscles – all of them. Follow these tips to get the most out of your oblique exercises:

  • Warm up and stretch. Many people neglect this step, however it can mean the difference between results and injuries.
  • Quality over quantity. What good is in making 1000 reps of badly performed exercises? When you do your oblique exercises, perform them slowly and with control. The key here is form, and form is success.
  • Focus on your obliques. Don’t use the neck or back on the movements. Doing that will take 90% of the power on exercises and will probably lead you to injury. Focus on your muscles, make’em work!
  • Keep your chin up. This tip is relates to the previous one. Keeping your chin up will prevent you from putting strain on
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Benefits of Functional Training

Traditional “weightlifting” exercises generally target only one muscle for each exercise. Functional training exercise generally targets more than one body part with each movement or exercise. Functional training emerged primarily from the sports conditioning and rehabilitation world. Functional training refers to the type of exercises that contribute to better, more efficient and safer performance of real world activities or sports movements.

The short list of functional training benefits are:

  • Building “inner strength”
  • Endurance
  • Improve balance
  • Improve range of motion

Functional training allows you to work your muscles on different planes (hitting different angles) and building strength in those “stabilizer” muscles as well as the main target muscle. Machines are pre-set using only the muscle and angle that the machine allows. Multi-plane exercises are more complex movements and more closely mimic movements that are used in everyday life.

The easy way to begin to add functional movements to your training is

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Minimize Back Pain

Stretch workouts include the backstretches. To stretch the upper back, start by standing erect. Grip your hands, joining them and extending them behind the back. Next, raise the hands up, out, and stretch as far as your body will allow. Count to five, lower, and move to your starting stance, repeating the same action, counting to five.

Stand erect, and keep your feet at the length of your shoulders. Bend the knees somewhat and lock the fingers, raising the arms to the height of your shoulders. Push the arms ahead while avoid leaning backwards.

Next, stretch the lower back. Sit on the floor, or mat and place the hands at the side. NOTE: This exercise should be avoided unless your doctor advises you otherwise if you have serious back injuries, or pain.

In position, lie flat on your back. Slightly lift the legs, extending them over the head. If possible, … Read the rest

Weight Loss Strategies

Warming Up

Before you start any physical activity you should warm up. A warm up allows your body to gradually get ready for your planned activity. A warm up slowly raises your heart rate and increases the blood flow to your muscles.

Your warm up should be at least 5 minutes. Light aerobic activities, such as walking or light jogging are excellent warm-up options. The key is to choose an activity that slowly raises your heart rate and body temperature. Warm-ups decrease your risk of getting injured and decrease post-workout soreness.

Cooling Down

After you have finished any physical activity, you should cool down. A cool down allows your body to gradually return to your resting state. A cool down allows your heart rate to slowly lower and the blood flow to your muscles to slowly decrease.

Your cool down should be at least 5 minutes. Light aerobic activities, such

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Russian Kettlebell Training

Russian kettlebells are very popular with Russian population because kettlebell training is fun, effective, as well as safe.

There are many reasons why Greek athletes, Turks, as well as Russians used kettlebells and participated in kettlebell training and sport.

  • Kettlebells are extremely versatile. They can help you lose weight, build muscle, enhance sport performance or maintain fitness level, as well as quality of life as you age.
  • Kettlebells provide results. Women use to lose inches and gain strength without bulk. Young guys use it to gain muscle and strength. Those who are older and wiser benefit by healing their pain, gaining strength and energy and functionality of their body that they once lost.

So many got exactly what they wanted while participating in my kettlebell training that I now guarantee results. You too will get to your goal when you practice with kettlebells. Be consistent and have fun … Read the rest

Core Training

Quick myth check: Lower Abs

The lower abs people refer to is actually the inferior (bottom) portion of your rectus abdominus (6 pack.) It is one muscle which has upper and lower portions, but they, like a highrise, with its upper and lower portions, are one unit. Muscles operate on the all or nothing principle; if one part is working, the entire muscle is working. Sometimes you might feel it more here or there, but you can not contract just a part of a muscle. All or nothing. Check mate.

The movements and the functions of the core muscles:

  • Flexion: bend forward
  • Lateral flexion: side bend
  • Extension: lean back
  • Rotation: twisting

The core muscles have two more responsibilities; support of the spine and assistance in breathing. Anytime the spine is loaded, or, bearing weight, the core muscles activate and “collapse” around it. They work to keep it aligned and straight. … Read the rest

Fitness Assessments

Fitness assessments — also known as pre-participation health screenings, or fitness tests — are important screening tools to determine the presence of risk factors and any symptoms of cardiovascular, pulmonary, and metabolic diseases, as well as other health conditions which may be adversely affected by exercise. The fitness assessment provides key information that can be used to develop a prescription of exercise that helps you achieve your health goals quickly, but safely.

These can range from simple self-administered questionnaires, to a physical examination and even complex diagnostic screening tests. Typically, the physician creating your exercise prescription will determine the screening procedures appropriate for his or her patient population.

The American College of Sports Medicine (ACSM) suggests three levels of fitness testing prior to participation in an exercise or sports program. In a Level 1 Screening, only a self-administered questionnaire is completed. The Level 2 Screening is more detailed, and can … Read the rest

Rowing Machine Workout

Rowing helps you to work all of your major muscle groups. Each major action involved in rowing works a muscle group when doing a rowing machine workout. Your abdomen and upper legs are worked during the catch. Your arms, back, shoulders and abdomen are worked during the pull. Finally, during the release, you work your legs, your hips, your upper body and your back. Also, because the action of rowing is technically a single fluid movement, this workout is easy on the joints and shouldn’t jar your knees or your elbows. This isn’t the case in most other kinds of exercise. You will have to remember; however, to stay relaxed and not let your muscles tense or lock up during your rowing machine workout. It is also a good idea to start slowly. As you build up strength you can adjust the settings on the rowing machine, but you shouldn’t … Read the rest