Common Exercises to Help you Warm-up Before a Work-out Session
May 17, 2014
When you have 30 minutes to do a tight schedule based intensive workout, you hardly think twice before skipping the boring five minute workout session that comes before it. After all, what is five meagre minutes going to change? The truth is, a lot! Those five minutes of warm up that your trainer insists upon are the key to a healthy workout and to preventing exercise related injuries.
It has been scientifically proven that warming up before an exercise session can protect your muscles from over stretching themselves and actually boost performance. So with this new information in tow, take a look at our top five warm up regimens that will help you prep up for a gruelling exercise session like nothing else!
Here is a typical warm up routine used by trainers from http://fitnessbrighton.com.au/
1. Step Hop and Kick
This dynamic warm up works out your glutes, hamstrings, calves and shoulders and prepares you for exercise. You start with your feet hip-width apart and your elbows held at 90 degrees. Now bring one knee up towards your chest, and rise up on the balls of the opposite feet with a slight hop. Your arms move forward with the hop motion. Repeat for 30 seconds.
After the 30 seconds are up, move on to a progression of this warm up by kicking your leg every time you lift up the knee. Keep your toes pointed forward when you kick out, and the balls of the other feet firmly on the ground for better support.
2. Rotating Lunges
This move builds balance, core strength, and improves your stability. Stand with your feet apart, at hip-width. Beginners can hold a pillow at chest level for added help. Now take a step forward with your right leg, and then bend and drop your right leg at the knee so that your thigh is parallel to the floor. Hold for a few seconds, and then use the pillow to rotate your body to the left. Hold for a few seconds, rotate to centre and then change legs. Repeat for 30 seconds.
3. Stork Fly
This is another move that will help you build those core muscles. Keep your feet together comfortably and then extend your hands palm upwards to shoulder height. Raise your right knee so that the thigh is almost parallel to the floor and the knee is bent. Hold for a few seconds. Now, take the lifted leg back and extend to make it parallel to the floor while dropping your torso forward to create a straight line. Your arms will move overhead and then rest at the side of your head for balance. Change and repeat.
4. Running Sprints
You must have heard of spot jogging. Running sprints is a progression that warm up routine in which you sprint in your spot for five seconds, bend down to touch your feet (as if you were on the mar position) and then sprint again. If you want to make the move harder, you can try running laterally as well.
Workout Mistakes to Avoid After a Long Break
May 15, 2014
If you have avoided or neglected to exercise for a long time and are contemplating a return to fitness then you must first congratulate yourself on your good intentions. As you probably know workouts help keep both your mind and body in top shape. However there are lots of mistakes people made when they start exercising after a long time. If you want to avoid those mistakes then read this list made by Sydney personal training.
Don’t start making up your delay
You may be probably thinking that “I must exercise hard now to make up for the months I lost”. This is not a very healthy approach as you will only gain sore muscles at the end which will send you into another long hiatus from exercise. The first two weeks of your newly begun exercise regimen should be mild to moderate. Don’t push yourself to break records as you will only end up injuring yourself.
Don’t race with yourself
Sydney personal training strongly recommend you make a realistic holistic assessment of your body before taking up any challenges. After a hiatus from exercise your muscles won’t be strong enough to let you participate healthily in the race your colleges invited you to. And with all your good intentions and great sportsman spirit, you can’t make up for the condition of your body. Entering into a physical challenge of any kind shouldn’t be what you are thinking of in the first few weeks of your reunion with exercise. Concentrate on powering up your muscles first.
Don’t be lazy
It’s easy to be tempted to give up exercise and slip back into your old indolent habits after 2 weeks. But while overstraining is bad, under performance of exercise is worst. Understand that exercising after a long break will make you tired and exhausted at first because your body is out of shape. Don’t give up and remind yourself of how fit and fine you felt back then when you were regularly exercising. Make up a personal schedule with the help of Sydney personal training and stick to it in a disciplined way.
Get started now and schedule your training appointment! To check out your personal trainer availabilities click on this link: sydneyfitness.net.au/bootcamp/stpeters/
Don’t neglect to fuel up
Eating is important both post and prior to your workout for different reasons. Prior to a workout your body needs fuel to exercise and post your workout, your body needs fuel to repair and regenerate cell loss. Without adequate food you will feel tired and listless and your metabolic activity will slow down. This will actually make you gain more weight over a period of time. Sydney personal training say that not eating properly is a bad mistake which many people make.
Don’t be in disciplined’
If you consume cheeseburgers every day thinking “now that I have started exercising” I am going to be fit even if I eat anything” will set you up on the wrong track. You should enough but eat healthy. Consuming a lot of alcohol, taking stress and not getting sleep are other ways you can ruin your long and short term exercise goals.
What is boot camp?
April 30, 2014
An outdoor boot camp is not only done for fun. Other purposes involve fighting, escaping and defending skills improvement for military training. The militaries are taught how to crawl through muddy conditions, with the condition being made harder by a barbed wire slightly above their bodies, so that they don’t rise too high. Sometimes during recruitment in such fields, the fittest are selected.
The boot camp is one of the most commonly used methods of eliminating weaker contenders. Outdoor boot camps in Sydney has application in weight reducing activities. With the rising cases of obesity, doctors are only recommending a lot of exercise to their patients. Weight reduction gymnastics and aerobics halls have been established recently. Most effective ones are the outdoor racing while trying to overcome difficulties.
The difficulties could be water jumps, very sludgy condition or erected structures for one to leap a lot of weight are lost due to the psychological involvement and energy breakdown during jumping. The obstacles do not only present a physical challenge to the contender but also a mental activation, as the competitor tries to think of an easy way out. For this case, it does not only boost a person’s muscular development but also problem solving capacity.
In the Guinness book of world records, there are several obstacle racers with records. This could be either racing on rides such as motorbikes, ordinary bicycles or even on feet. Some cases are where people have been given weight and then are put in weight loss competitions. The winners are recorded in world record books. Other cases are where the racers are given delicate commodities and are put in harsh conditions, and are put in a race. In such a case, they are expected to complete the race in a very little time without breakage of the soft good. Dangerousy Fit’s Sydney Personal Trainers run a very famous Sydney weight loss program in which members try to lose as much weight as possible in 6 weeks. The Dangerously Fit 6 Week Body transformation program has been responsible for helping thousands of Sydneysiders get into possible the best shape of their life with a combination of healthy eating and exercise.
There is a case where a bike racer is put in a situation of racing through fire, though at will. The racer is human, made up of proteins and other chemical components of life. The proteins are denatured by temperatures above 37 degrees centigrade. Strategies of making them less prone to high-temperature effect are put in place. Heat protection cream is smeared on their body parts that are most likely to be exposed to the high temperatures. He uses protective clothes, for this case fire proof. Not much is done for the protection of the motorbike but ensuring that it won’t explode.
The flames of fire or the temperatures should not come into close association with the gasoline of the bike. The fire could be of temperatures approaching 700 degrees centigrade, and a distance of about 50 meters. This only implies that the racer must be very fast to ensure they spend minimum time in the condition; otherwise, death may occur. Other fire race cases are where racers walk barefooted on burning coal. Coal burns at a temperature or above 300 degrees centigrade. This means that the racer is risking being a cripple. In a very short time, the temperature can be roast racer’s feet.
The purpose of involvement in such activities is a pleasure. One makes money while still enjoying a new public image of fame as a record holder. The process of earning the fame is not simple, but the fruit it bears is enjoyable. The other reason is improving one’s physical fitness and technical skills in the case of militants.