Monthly Archives: August 2012

Crossfit Training – Forging Elite Fitness: Crossfit

Power. Strength. Endurance. Agility. These are merely several words you may hear originating from an avid crossfitter with regards to explaining what crossfit is. Some say crossfit is just one of the latest crazes and will soon die along with others like P90x and Insanity. I love hearing that in the older fitness enthusiasts who think that traditional weight training is the best way to coach. It’s really annoying to tell the truth. To create the record straight I am a firm believer that the traditional type of training does yield achievement and it is very affective. Used to do it for a long time and am very pleased with my results. But I know there is more to being in shape then those simple workouts. It isn’t about how exactly big parts of your muscles are….I understand it’s crazy.I possibly could bore you to definitely death and discuss the history of crossfit and where it originated from and why it is used however i would rather just give you the goodies!”Forging Elite Fitness” The slogan the thing is on the large amount of crossfit sites rings loud and clear if you’ve ever experienced a crossfit WOD (workout of the day). It sucks but it awesome in the same time. It’s not for that people who like to consider 2 min rests between sets to talk to friends about last nights outing. It is non-stop action before the job is done. It’s the working mans workout. Crossfitters are firm believers in spending more time rockin’ out their lives then spending time during a workout session. Why not pack an hour workout into 30min of madness? These items pushes you to your limits. Regardless of what workout you do it is usually for time or consists of doing as many rounds as possible for any given amount of time. So in either case it will leave you gasping for air when its all over.

Obtain a meat head to dead lift 315lbs after which operate a mile immediately after. He will die. Give that very same workout to a crossfitter and he/she will beast it….true story

It turns people into animals! Crossfit athletes can go harder and last longer than any meat head in the gym. Think of it by doing this: Bodybuilding is done in segments, you train weights 3 days a week and the other days you do cardio and maybe even weights then cardio all within the same day. Regardless of how you place your day you learn segments. So what what this means is is if you’re ever put in a situation in which you would have to use both power and endurance odds are you’ll fail miserably. Why? because you didn’t train for that kind of energy output. All you train for is perfect for part 1: Strength then when that’s done you move to part 2: Cardio. What happens whenever you combine the 2? You’re no longer learning segments. Continue reading

Getting Fit With Cycling Workouts

Getting match biking workouts is actually one of the fastest ways to lose weight as well as feel much better about yourself – which is fun as well. Regardless of whether you’re seeking to improve your own fitness or just wanting to get a little bit of exercise back for your life, a biking exercise might be simply the solution to suit your needs, particularly if you’ve got a range in to travel in order to work or even school in the morning. In this publish we’ll take a look at a few easy methods for you to create your fitness or perhaps drop weight on a biking regarding exercise program, along with a look at in to enhancing physical fitness or perhaps your speed when cycling.

Prior to trying any kind of exercise for biking or even a weight loss programme, it is important to first of just about all speak to your current practitioner or perhaps doctor along with a view in order to creating your own current fitness quantities as well as whether you’re in threat of medical problems as a result of starting a course of exercise. Remember which when you might feel good, beneath it is usually entirely possible that there can be a number of problems which have place undiscovered so far and is as a result brought on through picking up the pace along with your exercise program.

Very first of just about all, a person fitness for bicycling program has to start together with a few light stretches as well as perhaps a run, in to make particular parts of your muscles are heated up with regard to physical exercise. Next, ascend on solar panel your bike and acquire biking. Continue reading

Sports Massage – Preventing Injury and Enhancing Performance

Sports massage focuses on the individual need of the athlete and is used before, during, and after athletic events.

The purpose of sports massage is to prepare the athlete for peak performance. It alleviates muscle stress and tension, relieves swelling, drains away fatigue, promotes flexibility and prevents injury.

Aiding recovery and enhancing performance, whether you are an athlete or an occasional sports person, sports massage helps you perform to the best of your ability.

How Sports Massage Differs From Other Types of Massage

Continued overuse of the body which occurs from systematically increasing levels of training can cause minor injuries and lesions, causing imbalances in the soft tissues.

Massage has been used for many years as a healing therapy and benefits the body as a whole in a number of ways.

Sports massage works predominantly to alleviate the build up of stress and tension which occurs in the soft tissues of the body during physical activity. The approach may differ depending on the area of concern to be addressed.

Depending on the athlete’s need, the technique may involve a blend of Swedish massage and shiatsu. Three main strokes are used in sports massage. These include:

o Effleurage:

Gliding strokes with the palms, fingertips and thumbs usually carried out at the beginning and end of a sports massage session.

o Petrissage:

Kneading movements with the hands, thumbs and fingers used on deeper tissues to induce relaxation, stretch muscle fibres and mobilize fluids.

o Friction:

Circular pressure with the palms, thumbs and fingers. Used primarily for exploratory purposes or for deeper more painful movements, this stroke breaks down lesions and recent scar tissue and separates muscle fibres. Friction should only be used for short periods as longer periods can cause irritation and inflammation.

How is Sports Massage Used?
Sports massage can involve prevention, maintenance and rehabilitation and is used:-

o pre-event: aimed at decreasing injury and improving performance;

o inter-event: helping the athlete recover and prepare for the next event;

o post-event: focusing on tissue normalization and repair, promoting mental and physical relaxation.

What are the Benefits of Sports Massage?

The continual build up of tension from overuse can stress the joints, ligaments, tendons and muscles.

Resulting muscle imbalances, if untreated, can lead to discomfort and impede performance.

Sports massage benefits the athlete in many ways and is very affective for releasing muscle tension and restoring balance to the musculo-skeletal system helping athletes prevent injuries.

It is also beneficial for:-

o reducing muscle tension

o improving flexibility

o improving blood circulation & lymphatic flow

o reducing heart rate and blood pressure

o relieving pain

o assisting in the removal of metabolic waste

o sedating or stimulating nerve endings

o increasing/decreasing muscle tone and length

o assists in mental preparation

Is Sports Massage Safe?

Sports massage is relatively safe. However, as with all massage therapies there are times when sports massage could be detrimental rather than beneficial to you.

You should not receive sports massage if any of the following is present:-

o cancer

o melanoma

o haemophilia

o varicose veins, phlebitis, thrombosis

o tumours – where there is swelling, which is inconsistent with recent bruising.

o open wounds, recent bruising, muscle tears, sprained ligaments, contusions, chilblains, burns.

o infectious skin disease, bacterial infection, lymphangitis, fungal and viral infections

If in any doubt, it is advisable to consult your physician before receiving sports massage and in particular if you feel unwell, have a high temperature or have any symptoms that may require medical advice.

Why Have a Sports Massage?

Massage is now considered an integral part of most professional athletics regimes. Sport coaches and high performing athletes alike are of the belief that massage provides an extra edge.

Including regular sports massage into your conditioning program can have physiological and psychological benefits resulting in improved power and performance.

You Need To Knowing About Cycling Apparel

There are actually hundreds of cycling clothing accessible in Singapore if you are a serious cycler who is looking to strengthen your own gear and provide you with an advantage in your own sport. Whilst there are many choices to choose from, a quick read of this post will provide you with a much better idea on the clothing that you may or even may not need. These people range from fashion clothing, safety, improvement and performance. They’re also reliant on that which you perform your own biking with regard to. For instance, if you like to do a great deal of grime biking as well as go off road or down mountain tops, there are mountain apparel that you need to consider, from pants, jackets in order to the shoes you need to wear.

They are more for you personally protection than other things. Jacket as well as vests are really important should you choose severe biking because they provide you with an advantage of presence, extra protection against the elements because well added protection towards scraping or other injuries related to cycling on the roads, or even aggressive cycling. When searching for the correct cycling clothing and jackets, you will have to determine on the base layers or even internal vests you need to put on. These, along with thermal wear, enable you to deal with weather and the cold, but in Singapore, they’re just used when cycling in heavy rain, because cold and moisture can affect performance as well as lead to debilitating cramps that could mean the difference between a win and a loss.

Additionally you need to think about gloves. It is very important with regards to grasping your own manage bard, since your hands tend to be basically your steering and in cycling, steering is everything. Continue reading

Interesting Facts About Running

Running or also referred to as track field has always been one of the best sports of just about all time. This sport is so different through other people since your pace, endurance and stability are now being put to a check. You need to have endurance, end up being focused and must end up being just like light as a feather for you to operate so fast. Workout and training must be done so a person will determine how quickly you can proceed.

Prior to, running had been both a means of hunting as well as of getting away through danger and has added a lot to the success of species. But as of these days, it has been a popular competitive and recreational sport loved through many people in all genders as well as age groups. Recreationally, it’s used mostly through adults who’re fascinated in enhancing their own common physical fitness levels, increasing energy levels, losing weight, lowering blood pressure and searching and feeling much better both inside and outside.

The just answer to undertaking a running program would be to start slowly as well as cautiously. If you’re a new comer to the sport track area, do not instantly operate or else you will startle the muscle tissue and the different nerves in your own body. As you can see, many newbies make the mistake of overexerting on their own making exhaustion, Continue reading

Simple Ways To Boost Energy

Ok – so we all want to boost energy so we can be more success leaders, parents, friends, and CEO’s… but most of us are under a lot of stress, which means that every organ, cell and system goes into a hyper-vigilant state, meaning it is basically ‘on guard’ at all times – and that can drastically reduce both your mental and physical energy level.

Normally, this response would only happen in short bursts, when the body perceives danger for example.

When stressed however, these systems are literally on 24-hour watch; specific chemicals and hormones are secreted in an attempt to help your body cope, readying your body to ‘fight’. Over time, this not only weakens the internal workings of the entire system allowing disease to develop and fat to accumulate on your body, but eventually, it wears out your body and your metabolism. It’s like revving your car while in park – 24-hours a day.

How long do you think the engine will last… Not long!

Today, I’d like to give you several tips to reduce stress and boost energy in your life – some of these tips you may already be familiar with, and some may be completely new to you – but no matter what, you should implement each of them into your life to protect yourself from the harmful effect of stress.

– Proper Diet: I have gone into great detail about diet in the Energy Factor television show found below, so I will only say here that eating live, whole foods (like vegetables) and drinking plenty of distilled water are essential to any anti-stress lifestyle.

– Exercise: Again, I have discussed the benefits of exercise in the Energy Factor as well, but it’s worth noting here that exercise also serves to distract you from any stressful event that may be happening around you or in you life. As well, when you’re healthy and fit, any adverse effects you may experience as a result of stress will be less dangerous. A fit and healthy body can handle these negative effects much easier than an unhealthy body. So, when you feel yourself becoming stressed even if you just take a quick walk, you’ll be doing your body a huge favor; it will also allow you to get away from the stress for a moment, often giving you a new perspective in the situation.

– Identify the Stressors in your Life: the old adage, “you can’t fight what you can’t see” applies here. Start by identifying the major sources of stress in your life. If you keep a daily journal, this is a great place to record the things during the day that trigger stress reactions. For instance, the neighbor’s dog went to the bathroom on your lawn again. Record the event (the dog went to the bathroom on your lawn) and as well, the physical or mental reaction this had on you (you felt your blood pressure rising and your heart pounding etc.). Sometimes stress can result from a good source as well. For instance, maybe you won an award at work and you had to make a speech in front of the entire office. For some people this could be even more stressful than a negative event. List these good stressors as well.

– Set Your Priorities: First, after about a week, go through your journal and review your entries. Put them into two columns: those you have control over and those you don’t. Then, look at those stresses you do have control over. Let’s use the example of the neighbor’s dog. What could you do to remove this stress from your life? You could nicely talk to the neighbor and ask him to keep his dog out of your yard, but if this doesn’t work, what else can you do? You could become more persistent with the neighbor, although this may in itself cause you (and him) more stress, or possibly, you could decide to put up a fence for instance. It may seem a little drastic at first, but the end result is that you have removed the stressor and one less health risk to your body.

Now, let’s look at those situations in which you do not have control. Let’s use the example of a nasty co-worker. You may not have control over how he or she treats you, but you do have control over how you will react to that treatment. You can get very angry or upset or you can ignore them or even try being nice back to them, whatever the case, it is your choice.

I am in no way advocating at this point that you allow people to bully you or treat you badly, what I am saying, is that how you choose to react inside is your choice. If the things the co-worker is doing or saying are out-of line, then by all means take the appropriate actions, like reporting them, but do it without getting upset or stressed. Your health needs to be the number one priority in your life.

Make time to do things for yourself. Take extra long weekends if you can or vacations when possible. Above all else, change your attitude about life and the stresses it invariably deals out. Have fun and enjoy each day.

– Keep Positive: A positive attitude will not only boost energy and reduce the number of stressful situations you encounter in life, but it will go a long way to changing how you view these events. Try the “glass is half full” attitude – always look for the positive in every situation you come across. Everything in life truly does happen for a reason and if you can find a positive reason for these sometimes-stressful events, you will find you get through them much quicker and much easier.

– Use Relaxation techniques: Things like massage, deep breathing, meditation, biofeedback, yoga, Tai Chi or even power napping are great ways to combat stress and to shut off the “fat storing genes”. There are a variety of natural therapies available these days. Find one that works for you and make it a regular part of your life. You will quickly find that things that used to bother you in life simply don’t matter as much anymore.

– Laugh a lot: I think this is so important that I have devoted an entire chapter to it in my newest book. Laughter actually reduces the level of stress-related hormones in your body and when these hormones are reduced, your body begins to stop storing unnecessary fat and it begins burning any extra fat you currently have on your body. A good sense of humor will take you a long way in life, and help you to look a lot better during that life.