Tag: Training

Why Protein and Supplements are so Popular in the Fitness Culture

In recent years, fitness world has seen many changes, one of which is popularity and frequent use of food supplements. Food supplements are otherwise known as nutritional supplements. They consist of different nutritional classes of food, ranging from protein, minerals, and vitamins. Like healthy meals, these supplements also act as a nutritional basis for athletes in the fitness culture.

Why Protein and Supplements are so Popular in the Fitness Culture

Although these food supplements are usually in unusual forms of tablets, powder, capsules, or pills, they offer nutritional benefits of immense benefits to everyone who uses them. However, it is noteworthy that most people who purchase and make use of these food supplements are athletes.

As much as these supplements are useful in the fitness culture, one has to become still cautious while purchasing or digesting them for any reason. You have to find out the reliable stores that sell real and genuine supplements instead of fake ones. Hence, you have to get the tips to find a supplement store near you.

Importance of Protein in the Fitness Culture

Like every other class of foods, protein offers many benefits for everyone in their food. Often, these proteins are known as the bodybuilding blocks for you as an athlete. Hence, as an athlete who wishes to thrive in fitness culture, you need to include more proteins in your diet. Little wonder, proteins has gradually gained its popularity in the fitness world.

1. Adequate Muscle Repairs

The in-take of enough proteins will help you as an athlete to adequately repair worn-out muscles from performances or exercises. In case you cannot get meat, beans, egg. And other foods with protein, you can add protein powder to your diet as your protein supplement. The powder also helps to repair worn-out muscles and also strengthens them.

2. Source of Energy

Like you must have known from elementary school, protein is class of food often referred to a significant energy source. Hence, this feature also added to the popularity and frequent intake of protein in the fitness culture. You can get this energy from protein-filled foods or supplements in the form of powder, capsules, or tablets.

3. Aids Sports Performance

Since proteins offer a lot of repair and energy-boosting works to the body, it is only regular to aid in sports performance. Therefore, another significance of protein in the fitness world is that it helps you as an athlete perform well as your energy level becomes heightened.

Conclusion

As much as proteins and other food supplements are essential to you as an athlete in the fitness culture, you have to exercise a trail of caution regarding the- take of protein. The reason is that too much protein intake can lead to a lot of weight gain, which is not suitable for sports performance. It may also lead to the lack of enough in-take of carbohydrates or other nutritional foods. In essence, the lack of other food supplements or healthy food may lead to deficiencies or poor sports performance.

Detaching Your Addicted Loved One With Love & Get Him Back Into Life Stream

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Polar are renowned as one of the leading manufacturers of high quality sports watches. This makes them well worth considering if you are seeking a watch to improve your training, especially if heart training is what you want to partake in. If you’re after an affordable training watch but don’t need a laundry list of advanced functions, then the Polar FS3c watch might be one to consider. It is a basic heart rate monitor watch, with a simple design and functions that are easy to use. It supports zone training and can automatically create a target zone based on your maximum HR measured based on your age. Here is a brief Polar FS3c review.

The Polar heart rate monitor FS3C watch can display your current as well as average and maximum HR of a training session. The watch comes with the Polar T31 coded chest strap that features OwnCode transmission encoding that prevents cross talk interference from other transmitting devices. The Polar watch supports HR zone alarms, that alert you when you are pushing too hard, or are not pushing hard enough to achieve your desired fitness gain.

The Polar FS3c heart rate monitor watch comes in a black watch case, but there is also a Polar FS3c grey heart rate monitor option to choose from as well. The timepiece features a large digital watch display and a single start/stop button on the front of the watch. This watch is simple to operate and easy to learn, allowing you to pick it up and use it without having to spend a day trudging through a confusing watch manual to learn. The watch can record a single session, with a summary page that displays your details for the last session.

Another great feature that the Polar heart rate monitor FS3c watch is the HeartTouch feature that allows you to operate the watch without pressing a button. Simply bring your Polar sports watch close to your chest strap and you can control the watch without pressing any buttons. The Polar FS3c watch is a great timepiece that supports HR training and is simple enough to just wear and use. One of the best places to purchase the Polar FS3c heart rate monitor watch is the internet where you will usually find the best deals. If you want to buy the FS3c Polar watch or would like to view more information, follow the links to visit our website where you can learn much more.

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Source by Rod McAnally

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When I was 15, the televisions show called Eye on LA visited my house to do an interview with me on the martial arts for a spot they were producing on Ninjitsu. They also wanted to see my backyard as I had turned my 2000 square foot garden into a fully fledged ninja training camp. This series of articles is going to tell you what I had in my backyard so you too can create your own martial arts backyard dojo too. Since there have been a lot of developments in the arena of fitness and martial arts gear, you should be able to come up with a more modern version of a training location.

Before I begin.

If you are just beginning to place some items into your yard, garage or large room – do not worry too much about looks at first. Your first priority is performance and training. As you progress, you can focus on improving the look and feel of your workout location. This means that you can start by throwing in some used tires, old weights, or whatever you can find at the dump that can be somehow converted into a training tool. In the beginning, get very creative.

I have not put the items (or tips and ideas) in any particular order and since this is article one of many, you will need to review the other articles for the full scope of what to include.

THE NINJA BALANCE BEAM

I started training on 4×4 wood (covered in duct tape) balance beams in the martial arts as part of a warm up. They are great for improving balance as well as working on your kicks. In my backyard I was lucky as we already had some long wooden poles about 12 feet each. They were being used as a sort of border before the fence that led to a schoolyard. They were similar in size to a 4×4 only they had rounded edges. Because they were meant to look rough, I had to worry about getting splinters. However, they were a welcome addition to my obstacle course.

I have used everything from a fallen coconut tree to a simple block of wood (4×4) from Home Depot. Whatever you use, try to find something that you can walk across in your bare feet. You can raise the beam for more of a challenge or just leave it on the ground as it is.

Here are a few ways to use a balance beam:

Basic training

Simply practice walking across the beam or beams. Then try walking faster or even running across the beams. Finally, close your eyes and try to walk from one end of the beam to the other. This is a lot harder than it sounds.

Slow motion kicks

One simple exercise we use in our camps is for students to perform slow motion kicks (like front kicks) on the beams as they walk across the beam from one end to the other. For example:

  • Step up onto one end of the beam
  • Focus first on getting your balance
  • Perform a front kick step-by-step in slow motion
  • Take a step forward and repeat the process with the other leg

The above training is simple, but it will drastically improve your balance as well as your kicks. Good kicks to work on are:

  • The low sweep kick and front kick (easiest as you do not have to pivot the foot as much).
  • Side kicks and round kicks (harder as you need to move more and maintain balance)

You should be familiar with the coil position, pivot, extension and recoil parts of any kick. The main idea is to perform the kicks slow. It is much harder to throw a kick slow (breaking it into 1 second parts for example) than it is to throw a fast kick. You can also combine the training and perform one at a slow speed, another at medium speed and the final kick at a fast pace. Kicking slow will develop the muscles and parts of the body that create the foundation for powerful kicks. Kicking fast will help you advanced balance (adjusting and regaining balance …

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There has always been a debate for decades over whether cardio training or strength training is better for you. The reality is you need both. Your body will not depend on just a single branch of exercise to work. Cardio and strength workouts come with their own set of benefits, and each supports the other and enhances your overall fitness performance. It is suggested that adults perform at least 30 minutes of aerobic activity daily, and engage in strength training at least twice per week. These recommendations from the American Heart Association suffice for 30 minutes per day, or 150 minutes per week, of physical related activity which can be easy as going for a run around the block and hitting the gym with some weights.

Benefits of strength training
Weight training builds big muscle and helps to strengthen the connective tissues in your body, and that goes far towards injury prevention. Not only will it help with everyday chores and aging bodies but you'll also improve your posture, balance, and stability. Weight training helps shape your body and metabolizes fat faster. Following strength training, your metabolism remains higher for an elongated period of time (unlike cardio which halts as soon as your heart rate drops), in return burning more calories after your workout. Furthermore muscle expends more energy to maintain than fat does, so in return you'll burn more calories while at rest by adding some muscle to your frame.

Benefits of cardio training
Cardio training improves your body's ability to process and use a higher content of oxygen, increases your lungs capacity, and improves your overall fitness level to help you live longer and have a healthier heart. Even when the top body builders started to train they began to recognize the high level of importance of adding cardiovascular training into their workouts aiding them in increased blood-flow to the muscles as well as speeding the muscle breakdown healing process and recovery through workouts. Cardio training elevates your heart rate in the short term, with benefits like lower blood pressure and a decreased resting heart rate, which results in less effort for the heart and any future diseases.

A properly designed and rounded workout routine comes with an abundance of mental and physical benefits. Exercise releases endorphin's under stress, which helps aid stress, tension and anxiety, as well as increasing blood flow to the brain, to help you function at higher levels. Risks of illnesses like diabetes, heart disease, high blood pressure and certain types of cancer can be decreased by performing healthy related activities. Exercise helps maintain muscle mass and strengthen bone density, both of which decline as we age. Staying active will not only give us a better way of life but a longer and healthier one.

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Source by Albert Quintana

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Competing in a bodybuilding competition is an exciting, exhilarating and fulfilling experience. It takes determination, dedication and just plain hard work. And, unless you plan on becoming a professional, all you can hope for from all of your effort is a trophy.

Ah, but what a trophy!

When you stand on stage, holding a rigid “relaxed” pose and hear the announcer call your name as Champion in your Class or Winner of the Overall Competition, it’s mighty sweet. You savor the moment and forget all about what it took to get there.

Deciding to Compete

If you are in reasonably good shape and work out regularly, at least four-times-per-week, you can be prepared to enter your first contest within a year. I trained five-days-a-week for 10 months to get ready for my first contest.

You need that much time in order to gain the lean mass your body needs to sustain itself as you enter the fat-burning/cutting phase of your diet, about 13 weeks before your contest. If you want to compete as a Middle Weight, (165 – 185 lbs.), for instance, you might need to be around 195-200 lbs before you begin your cutting phase. The reason is simple. When you go into the cutting phase, your body loses about one pound of muscle for every three pounds of fat. For my first contest, I weighed 154 lbs on January 1st. When I stepped onto the stage on March 19th, I weighed a ripped 136. I was the lightest Bantam Weight. In fact, I was too light. The Bantam Weight limit is 143 lbs. Off season, I will bulk up with lean mass to about 165 lbs and try to come in at around 142.5, near the top of the weight class for next year’s competitions.

So, the first thing you need to do, after deciding to enter a contest, is to pick a contest 10 – 12 months in the future and decide in which weight class you want to compete. Then, see where you are now and where you need to be on contest day. At that point, you can plan your diet.

To make sure this is something you really want to do though, you should attend a bodybuilding competition in your area. It’s the best place to learn about the sport. You can pick out who is really ready to compete and who needs to do more work. Depending on whether you go to a drug-tested show or non-tested show, you will also see how huge some of the men, and even some of the women, who use steroids and other illegal muscle enhancers look. You can decide if that’s the direction you want to go or not.

Competition Diet

Once you decide you want to compete, you must make a complete change in your life style. Bodybuilding is a life-style sport, much like ice skating, marathon running, competitive snowboarding, etc. Bodybuilding takes a lot of time in the gym and a lot of time in the kitchen. Competitive bodybuilders build their lives around their workouts and their meals, which during daylight hours average once every two-and-one-half-hours. It’s also expensive, calling for large amounts of protein each day, at least one gram for each pound of body weight. Here is a typical diet for a bodybuilder who is trying to put on lean mass several months before a competition:

Breakfast: Three egg whites (protein) and one whole egg + one cup of oatmeal

Mid-morning: Protein shake (two scoops) in 8-12 oz of water

Lunch: 8 oz of steak, or chicken, or fish + 8 oz of sweet potato + cup of vegetables

Mid-Afternoon: Protein shake (two scoops) in 8-12 oz of water

Dinner: 8 oz of steak, or chicken, or fish + two cups of vegetables

Throughout the day, you need to drink between 1/2 and one gallon of spring water.

This diet is designed to put on about a pound of lean mass a week. Lots of protein, lots of carbs and little fat.

I’ll talk about how the diet changes as you get closer to your competition later.

Supplements

I said earlier, bodybuilding is an expensive sport. It’s not as expensive as …

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For those interested in HHA training but without the financial resources to enroll in HHA courses at fancy schools, there is another option: Free Home Health Aide Training. There is no shame in taking these free courses and in fact, despite what colleges may market at you, some free courses are even better than their pricey university counter parts.

The first step to taking free home health aide training is making sure you meet the requirements. First of all, a potential course seeker will need to be over the age of 18. Next off, the student will need to be able to read and write English at at least a 6th grade reading level. While not required to take courses, having a clean legal record will be an important step in making sure the health aide will be able to qualify for a job after the free home health aide training is finished. Finally, a potential job seeker should be able to lift somewhere in the are of 45-65 pounds. If you can meet these requirements, you will be all set to pursue a career and education in the home health aide field.

The best way to proceed with free health aide training is to reach out to a local HHA agency and see if any courses are available. Home health aid agencies are monitored at the state and federal level by the health service department of record. This ensures that the proper and in demand skills are being taught and that the student will learn to do their job the legal and proper way. The other reason for this oversight is to ensure that the trained HHA is able to receive payments from medicare or medicaid (which requires state sanctioned training).

Contacting an Agency for Free Home Health Aide Training

Free Home Health Aide Training

When contacting the HHA agency, you should be straightforward and ask specifically if there is a free HHA training available. If there is, go ahead and ask about the requirements and time frame of these classes. Agencies often times require that you work with them for a certain amount of time after receiving free health aide training but this can be viewed more like a paid internship than anything else. The standard time period is 1 year. When applying for free training make sure to ask about this part of the deal.

Another way to search for free HHA training is to ask your local state Department of Labor. They should have information about what, if any, free HHA training is available. Some states may provide free training directly with no expectation that the student work for the state. These courses are often time aligned with unemployment training.

The other chief method of finding free home health aide courses is to go online. There is a plethora of free HHA training available. To find these courses the first step is to head to your favorite search engine like Google and just do a simple search for “free HHA training” and see what comes up. Keep in mind that online coursework is often times harder than in person course work due to the lack of accountability so this option may not be best suited for everyone. Also be aware that there are many organizations that will claim to be accredited HHA agencies or education institutes but are not. It is recommended that you all up your state health services department to find out more about the free online courses you come across.

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Source by EM August

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I recently was given the opportunity to interview Rob Schwartz, a Team USA Strength & Conditioning Coach for Acrobat & Combat Sports. Rob currently works with Olympic athletes competing in gymnastics, boxing, tae kwon do, judo, fencing, wrestling, synchronized swimming and diving. I wanted to pick his brain and gain some insight into how sports fitness technologies (heart rate, calorie intake, calories burned, sleep monitoring, distance and time tracking, VO2 recording, total vertical gained, etc.) are being utilized in Olympic athlete training and how Mr. Schwartz foresees consumer adoption of similar technologies in the future.

Q. Living in Denver and have previously toured the Olympic Training Center in Colorado Springs, I remember the amount of gadgets and devices monitoring and tracking athlete progression in training. Could you explain the type of fitness technologies that are currently being utilized by your athlete's and how big of a role they play in your daily workout preparation?

A. For daily training activities we mostly utilize video feedback, both in the weightroom and the practice setting. In Strength and Conditioning we are always trying to gauge our athlete's state of preparedness, so we measure power outputs using Tendo units and force plates; this gives us feedback on how intensely we can train each athlete on a given day. At pre-determined times of the year the Sports Dietician tests athletes blood lactate levels during "live" practices to evaluate the physiological demands they face in competition. We've even had some Wrestler's get their blood lactate tested immediately following actual matches. We are currently developing an app for athlete's phones to monitor nutritional, psychological, training and recovery status. This is a short list; we have many other modes of technology we use as well.

Q. It seems as if Olympians have been using technology in their training programs long before the recent consumer craze, would you say that many of today's fitness gadgets are a result from what has been tested and proven in the Olympic arena?

A. Not that I am aware of, when training world class athletes for Olympic competition we simply don't have the time to field test technologies that have not been tested and proven in the field. We will receive some emerging technology from companies such as Nike and Samsung, but are confident when they hit our desk they have been proven effective.

Q. Do you believe emerging fitness and health applications and gadgets will improve our nation's health outcomes and help citizens become more informed and active participants in their personal health?

A. I hope so; it mainly depends on the person and their goals. If the consumer is serious about getting in shape, I suggest they do their research and ensure they are purchasing equipment from reputable companies that are proven in the market.

Q. One last question, any basic tips for those looking to begin personal strength and conditioning training?

A. I would start by joining your local 24 hour fitness and getting some personal training sessions. There is nothing better than an experienced trainer to provide feedback and steps for improvement. It is not suggested to surf the Internet for training advice or tips as there is no professional feedback and the information you are receiving may not be credible or suitable for your personal goals.

I am also a firm believer in video feedback for athletes, as with a current world champion boxer that I train when the fight is over the first thing we do on our plane flight home is review video on our smart phone and begin preparation for the next fight.

To learn more about the United States Olympic Training Center or to plan a tour visit them at TeamUSA.org and possibly rub elbows with America's premier Olympic athletes and coaches.

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Source by Chris M Roussy

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With the growing scope in career opportunities, there are varied professions one can opt for depending on their area of interest. Being certified for personal training is something several students find interest in and keeping their interest in mind, universities tend to add such degree course in their curriculum. There are several health enthusiasts who like to keep themselves fit and are aware of all aspects of being fit and staying healthy. They can always opt to start a business of their own where they can set up a gym and teach people but having professional knowledge of it can attract more people to learn from them. A certified degree on personal training and can help people to pursue varied professions with lucrative returns. A few professions could be as follows –

• Personal Trainer – For those who are sportspersons, playing and pursuing the game well is something that requires to be fit as well as having a healthy body. Hiring a personal trainer for sportspersons can be helpful as the trainer has sufficient knowledge on the types of exercise one should perform while being a pro at a sport. Apart from the exercises, the trainer has knowledge on the diet the sports person should follow. A personal trainer can be hired for individuals having a setup of their own where they intend to gain personal attention from their trainers in building their body and leading a healthy lifestyle.

• Group fitness instructor – People those who have obtained a certified degree on personal training can also become an instructor for a group. Working at a gym as an instructor, being a trainer in fitness clubs, working in educational institutions and instructing children on exercise and general health, etc. can be a great career option. It is lucrative for them as well as helps to spread awareness to the world.

• Sports Coach – A degree on personal training can help a person to become a fitness coach for sports teams. Being a sports coach for football teams, cricket teams, etc. can help teams to have members who are physically fit to be a part of their team. Performing health screenings for athletes and testing their endurance skills is something that forms a part of their tasks that they are appointed for. Helping the athletes to perform resistive training and cardiovascular exercises can help them gain better health levels to perform during the games.

• Corrective exercise instructor – While a person recovers from an injury or illness, there is a requirement of corrective exercises that would bring back their body to the original self. People having degrees on personal training have the necessary information on such corrective healing through exercises. One can pursue it as a career and become a specialized corrective exercise instructor. Medical centers and hospitals are always in need of such instructors that could help their patients recover well.

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Source by Natasha Unger Nandi

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There is a famous saying that every person is an author of his own health, this is true because if you do not keep yourself healthy you are surely going to hit the spot with various diseases coming your way. This is why many of us join gyms to keep ourselves fit, but joining a gym without an instructor is like a disaster because there is no one to guide you or to help you out with the necessary exercise your body needs or the diet you should follow.

This gap is filled in by Fitness trainers who are also known as Personal Trainers. These professionals are people who help others stay fit through exercise and diet regulation. They help people reach a certain level of fitness which is suitable for their bodies and therefore play a very important role by guiding people.

Many people are fascinated by this field and therefore seek to pursue a career in it, often gym owners and former students also become personal trainers, for those of you who hold interest in this field you can get an online fitness trainer certification easily now form the best colleges and institutes near you. An overview of the fitness training program is given to you below giving you the opportunity to become a certified fitness trainer in no time.

Online Fitness Trainer Certification

The online certificate program concentrates on the anatomical, nutrition and fitness areas. The main goal of the online fitness trainer certification program is not only to teach the necessary exercise science but also help develop good communication and relationship with clients.

Courses Included

The Online fitness trainer certificate program covers programs which study basic anatomy, exercise, nutrition, physiology etc business and leadership topics may also be discussed. Few of the courses are given below:

  • Injury prevention
  • Applied kinesiology
  • Fitness regimen development
  • Equipment identification and usage
  • Weight lifting techniques
  • Exercise for special populations
  • Pre- and post-exercise ways
  • Fitness assessment

Career Outlook

After receiving your online fitness trainer certification you can seek employment at different places such as gyms, community health centers, fitness clubs etc. According to the US department of labor the personal training field has grown to have a 29% growth in terms of the recent development seen in this area of education. Certified online fitness trainers on average earn about $27588-$38950 and usually work a multiple places as most fitness centers run on part-time basis.

Recommended Schools

It is important that you attend a qualified and accredited school to get your online fitness trainer certification. Few of the recommended schools which offer flexible, affordable and accredited certificate and courses:

  • DeVry University
  • Penn Foster College
  • Ashworth College

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Source by Glen Baptist

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A big part of the strength building and fat burning that takes place in an Ultimate Fitness Kickboxing class is due to the plyometric type of exercises that are incorporated into a typical class. Plyometric exercises can be described as any movement that uses excessive force or power to enhance the effectiveness of that movement. Under this definition, a plyometric exercise could include explosive push ups, leaping on and off platforms, skipping steps while hiking upstairs, and much, much more. Plyometric exercises are used in Ultimate Fitness Kickboxing classes to help students reach peak performance and to burn fat quickly.

Some plyometric exercises that are typically incorporated into a generic Ultimate Fitness Kickboxing class and other fitness programs to help strengthen the lower body include squat jumps, jump to box, split squat jumps, bounding, zigzag hops, depth jumps, and lateral jumps. All of these exercises, when done with the right amount of intensity and with enough interval resting time, can help to develop stronger power when sprinting, jumping, kicking and quickly changing direction on your feet. These exercises are especially helpful in Ultimate Fitness Kickboxing classes because a lot of strength needed to kick and maneuver quickly away from opponents comes from lower leg strength.

Good Fitness Kickboxing classes will also incorporate many upper body plyometric exercises, which could include overhead throws with a medicine ball, side throws, slams, explosive push ups, squat throws, and explosive start throws. Using a medicine ball in upper body plyometric drills not only helps to build upper arm strength rapidly, but it also helps encourage a more explosive movement because there is heavy mass involved to help build momentum and complete strong follow-throughs. Other simple upper body plyometric exercises could include bench-pressing weights with explosive movement–a method that still improves upper body performance, but has its limitations because barbells need to decelerate at the end of their movements.

When combining both upper body and lower body plyometric exercises, athletes can achieve peak performances in Fitness Kickboxing and a variety of other sports such as basketball, volleyball, football, rugby, wrestling, and martial arts. Training with the right movements and focusing on the muscles that are the most important for peak performances for your sport can help build maximum strength and endurance, which could mean the difference between winning or losing. Plyometric exercises are an important form of power training and should be incorporated into any fitness regime for any serious athlete.

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Source by Jackie Knapp

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