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The rise in “functional” exercises in recent years, or that which emphasizes exercises that transfer to real-life movements, has produced a nation of fitter, more athletic women. The days of women going to the gym, lightly working out on a cardio machine, and performing a few resistance training exercises on machines are becoming a thing of the past. Instead, more and more women are performing high-intensity circuit training, and even…
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Strength training workouts are important components of any sport, but is particularly crucial in football. With the life expectancy of a football player who has played in the NFL for at least three years being more than ten years younger than the national average, having sufficient strength is essential not just for performance, but to protect from injury.
All positions in football require strength, but football strength training workouts vary…
In his book, “The Essence of Bodyweight Training,” Certified Strength and Conditioning Specialist Juan Carlos Santana regales of the time he and his fellow coaches designed and implemented one of the most successful conditioning programs ever for a large high school in Florida. Several of the athletic teams at this high school went on to win championships that year, and Santana was lauded for his fitness contributions. There was just…
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Once you’ve done all the training, tapered appropriately, and show up at the start line, there are two critical areas on which to focus that will maximize race performance for distance runners, particularly for races 13.1 miles or longer.
The first is executing your race strategy. It’s easy to get caught up in the excitement of race day. Adrenaline is flowing and the thrill of competition drives us to outperform…
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It’s a difficult concept to accept. When I first started running, I thought I had to give 100% effort with every training run and run as many miles as I possibly could to realize fitness gains . Now that I am a slightly more seasoned runner, I’ve come to learn the value of days off and the accumulation of easy miles. Only the appropriate combination of challenging training runs coupled…
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As I write this, the rain is coming down so hard on my Pacific Northwest home that I fear it will collapse. The atmosphere’s just abysmal and the sky’s so dark, in fact, that I flipped on the news to make sure my clocks weren’t wrong. Yes, it’s actually 7:30 AM and not the 4:30 AM it appears to be. Weather like this really gets me down, and whenever the comforting…
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By now, you’re probably in the fitness minority if you haven’t heard about Crossfit and the functional fitness revolution. Elaborate gyms lined with row after row of various exercise machines and cardio equipment have taken a back seat to simple “box” gyms with nothing more than some medicine balls, free-weights, ropes, kettlebells and maybe some rowing ergometers. But how effective is functional fitness? Can rusty kettlebells and old ropes really…
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The next time you’re exercising, take some time to notice what your mind is doing. What are you thinking about, if anything? Are you focusing on the activity at hand, or are you lost in the sounds of your iPod? Are you aware of the sensations in your body, or are you intently focused on a newscast on one of the monitors above the treadmill? What you are focusing on during…
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Timed sets in the weight room are perfect for fat loss. This training method ensures that you will be working at a high intensity because you are not limited by reps and sets like in traditional workouts, but rather the clock. There is no limit to the total amount of reps you can do or the intensity you can reach. The following article will examine why timed sets work, some…
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Are you looking to have the perfect workout? There is almost nothing better than being on top of your game in training. Picture this scenario: You are on your way to the gym. Last night you were able to get some solid sleep and you now feel stronger than ever. You are excited to begin training. Your confidence level is through the roof and you can almost see yourself pushing through…
Great news! P90X2 is now available for pre-order for $119.98 (DVD) as of September 1, 2011! If you have never heard of P90X2, here’s a quick over view of what it is:
P90X2 is the sequel to Beachbody’s best-selling workout program, P90X. With P90X2 workout, P90X grads can get even stronger, more flexible, and more ripped. This program is designed for maximum intensity and efficiency. In fact, this completely new 90-day…
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It never fails. Whenever I am in a discussion with non-runners and the topic comes up, someone in the room always says, “Running 26.2 miles can’t be good for you.” Here’s another common one: “I can’t run because I have bad knees.” Others like to point to specific cases where marathon runners have suffered (sometimes fatal) heart attacks. Let’s analyze each of these situations individually and then perhaps we can…
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Even though I wasn’t aware of it at the time, I was first introduced to Chi running about four months ago when I got an e-mail from 3:09 marathoner and Boston Marathon Qualifier, Nick “The Quick” Dlouhy. Nick was going to be in Columbus for work and wanted to get out for a run while he was here. Since Nick’s marathon pace is more than one minute per mile faster…
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Last week, we talked about the benefits of even just a little bit of exercise on your health and lifespan. But once you’ve reached that 15-minute threshold, you’ll want to take your fitness to the next level with a diverse, challenging exercise regimen. Here’s how:
1. Cardiovascular/aerobic exercise
Cardio should be the cornerstone of your workout. Breaking a sweat this way improves your cardiovascular health and burns fat. Aim for…
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Has your workout routine become boring? Are you not impressed with your current results? Perhaps it is time to modify your training. There are many ways to change how an exercise is performed to better suit it to your needs. I have found that by using several training techniques I am able to maximize my time and results in the gym. Working out is more fun and as a result…
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The list of benefits from exercise is lengthy: improved mood, better heart health, weight control, and so on. Now we can add “longer life” to the list: Just 15 minutes of exercise a day — come on, that’s nothing! — can add years to your life, researchers said.
The Study
In the Taiwanese study, when compared with their sedentary counterparts, men who exercised for 15 minutes daily added 2.55 years…
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Hills. The dreaded HILLS! No matter how many hills workouts I’ve completed, I always go into them expecting them to be brutal. But enough of that. Hills help you add strength, improve overall running economy, and throw in some variety to your training regimen. Get excited about hills and incorporate them into your program. If you want to become a better runner, it is my belief that you have no…
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It’s time to dust off your exercise ball and get ready to try this new workout. There are so many different ways to use any fitness ball for a multitude of strengthening and stretching exercises. The standard ab work outs are always good, but the exercises below are for those looking for a challenge. If you find yourself looking for something a little more simple, these exercises are also great,…
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As athletes and exercisers reach a certain level of training, they undoubtedly begin to understand some of the shortcomings of the human body. Despite proper nutrition, a well-designed workout schedule and plenty of rest, the body still fatigues, gets injured and varies almost daily in its physical capabilities. This may lead to a great deal of frustration when you fall short of a goal — especially when other competitors or…
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You just registered for a half marathon in the Fall and you are excited about getting a new training program underway. You pack your workout clothes and head to work. Your lunch hour hits and it’s time to get in that first, easy training run. Then you step outside and get smacked in the face with a 103 heat index! Ouch!
Running in the summertime is a different animal altogether. …
