In keeping with the exercise principle of overload (the body will eventually adapt to the workload that is placed on it), exercise variety will help increase your fitness level.
Consider medicine ball training as an alternative. “Throwing the ball” is an enjoyable diversion from conventional weight-training, and the required level of exertion is not always immediately realized. This type of workout is great with a partner but you can also do solo. A medicine ball can be utilized for conventional muscle movements, or dynamically thrown against a solid wall from various angles while standing, kneeling or sitting.
In the end, medicine ball training is simple and effective, a formula for success.
By Patrick Sarne, General Manager, Ellis Athletic Center in Newtown Square
Tuesday, February 17, 2009
Friday, February 13, 2009
Do you make these common workout mistakes?
Over the 13 years of being a personal trainer in the fitness industry, I have come across two common mistakes that I see health club members not incorporating into daily routines.
The first one is not drinking enough water during your workout. Keeping those muscles hydrated is extremely important and will help decrease the chances of fatigue from settling in.
The second common mistake is not properly stretching at the completion of either your strength training or cardiovascular workouts. Try to make it an effort to take at least 5-10 minutes to cool down and stretch. Your muscles (especially lower back muscles) will be thankful and you will not feel as sore the next time.
Remember to keep well hydrated during your workout and also remember to stretch after your cardio and/or strength training workout. Your body will love you for it!
By Mike Kramer, General Manager of Steel Fitness in Bethlehem, PA
The first one is not drinking enough water during your workout. Keeping those muscles hydrated is extremely important and will help decrease the chances of fatigue from settling in.
The second common mistake is not properly stretching at the completion of either your strength training or cardiovascular workouts. Try to make it an effort to take at least 5-10 minutes to cool down and stretch. Your muscles (especially lower back muscles) will be thankful and you will not feel as sore the next time.
Remember to keep well hydrated during your workout and also remember to stretch after your cardio and/or strength training workout. Your body will love you for it!
By Mike Kramer, General Manager of Steel Fitness in Bethlehem, PA
Thursday, February 12, 2009
Heart Healthy Chocolate for Valentine's Day
Not all chocolates are rich in flavonols (antioxidant) and manufacturers are not required to list flavonol content on labels.
Antioxidants are chemicals that prevent the oxidation and reduce the level of free radicals by acting as recipients of extra oxygen and prevents oxidation and subsequent damage.
Keep the following information in mind when choosing chocolates for your Valentine. Read the label and choose chocolate that does NOT list alkali or processed cocoa among ingredients for it has fewer flavonols. Also, choose dark chocolate over milk chocolate because milk chocolate is diluted with milk and sugar and again contains fewer flavonols.
By Kyla Viviani, Personal Trainer
Antioxidants are chemicals that prevent the oxidation and reduce the level of free radicals by acting as recipients of extra oxygen and prevents oxidation and subsequent damage.
Keep the following information in mind when choosing chocolates for your Valentine. Read the label and choose chocolate that does NOT list alkali or processed cocoa among ingredients for it has fewer flavonols. Also, choose dark chocolate over milk chocolate because milk chocolate is diluted with milk and sugar and again contains fewer flavonols.
By Kyla Viviani, Personal Trainer
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