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Workouts

Training For The CrossFit Games

CrossFit is a racing sport wherein the players travel on foot to overcome series of combined military obstacle challenges that include, but not limited to wall climbing, trail crossing, carrying heavy objects, crossing over bodies of water, crawling under ropes or barbed wire and sometimes, jumping over fire.

Other CrossFit activities may also include running and crawling under or over large inverted quarter pipes, slanted walls, a cargo net, and varieties of balancing and hanging obstacles.

Far beyond regular or traditional running, CrossFit is more of an adventure running where sets of friends and families can join together – as a team or individual players. Over the past years, CrossFit has developed into a more complex and difficult sport that aims to test one’s physical, mental and social strength.

Who can join an CrossFit?
The truth is, not everyone is capable of joining a CrossFit competition. People with severe heart problems, high blood pressure, recently undergone surgery, and other serious illnesses are prohibited from joining this competition. For you to join a CrossFit competition, you must be ready for massive, strenuous, and strength-pulling activities ahead.

Your whole body, physical and mental attributes must be in synchronicity and willing to perform those activities with determination and goal to finish the race. How to achieve the physical and mental coordination in preparation for CrossFit? Well, the following articles aim to guide you in determining and pursuing skills and training you need before joining CrossFit.

fitness trainer

Physical skills and training
Strengthening your cardiovascular: The best way to start is by conditioning and strengthening your cardiovascular muscles with personal training. Dangerously Fit run special classes, this is by far the best and easiest way to strengthen your cardiovascular since it requires no equipment and you can start anytime you want. When we say running, we mean off the pavement or treadmill. This is the time to get your feet off those comfy run and try to take it to trails and off roads. If you were able to run a marathon before, it can be a good start since you are able to assess how many miles you can run. Running can be combined with other activities like sprinting, climbing hills or stadium stairs.

Strengthening your body as a whole: The next step is to focus on functional and dynamic movements that will help you build your relative strength. As an obstacle racer, you should be strong to manage your body weight as you are expected to swing, crawl, and lift heavy objects. While doing these, you must be able to move your bodyweight over, under, or through obstacles.

Since you are expected to weigh heavy objects during the competition, you must summon all the strength you need to make it to the finish line. Enhance your strength by engaging in a number of bodyweight exercises that are part of the outdoor group fitness program including triceps dips, push-ups, and pull-ups for arms and even the upper body parts. For your legs and thighs, perform series of squats.

Improving your balance: Another skill that you need in joining obstacle race is balance. Balance is an important part of skill you must master when competing for an obstacle race. There will be activities during the run that will attest your balance like crossing distances through a rope or logs. To improve your balance, your legs must be strong enough to carry and endure all your bodyweight over a certain period of time. You can do kettle bell swings and quick but strong movements like burpees, jump squats, and box jumps. Find CrossFit Ulladulla on Facebook for more great workouts.

Mastering your footwork: Since you have been running for quiet sometime, you must have learned your footwork ability. As a runner, you must be able to switch directions in a short period of time. We call that in physical fitness as agility. Agility is footwork and presence of mind combined. You must have light feet to crisscross and surpass obstacles, check out https://themovementzoneulladulla.com.au/ for more info.

You can improve your footwork by striding between targets unevenly placed on the ground. Targets can be placed as rocks, boxes, logs, or fun signs to keep your training more fun and less serious. You can try working on your footwork on level or flat ground first and then upgrade to angled, uphill and rough surfaces.

Mental strength: With all your physical endurance and strength improved, your brain must go with them. Keep your eyes and mind on the goal – and that is to make it to the finish line. CrossFit training at Movement Zone Ulladulla requires massive physical and mental strength combined.

Remember, your body will not move unless your mind tells it to do so.

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Workouts

Fitness Trainer Shares Tips For training With Bulgarian and Power Bags

Everyone knows about the host of benefits which exercising regularly with Bulgarian and Power bags brings but few people know about what restrictions to apply to their workout regime after a major surgery. If you had knee surgery in the past then there is no reason you should stop training with a power bag or Bulgarian bags, but you might have to avoid doing certain kinds of exercises.

The ground rule
When you have undergone knee surgery then it’s imperative to avoid pushing your knees out from a level which exceeds your knees and makes them push forward past the toes. Doing this will put your kneecap under tremendous stress. All kinds of Dangerously Fit Bulgarian bag exercises including aerobic ones and stretches have parts where the knee has to be stretched forward. According to the top fitness trainers it’s important to know what to avoid doing

Deep lunges
Lunges are an important part of strength training but if you had knee surgery recently these should be completely off the schedule for you. A power bag lunge is a position which makes you bend one knee and keep the feet flat on the ground while the other leg is firmly positioned behind your body. Lunges are used in power yoga too. By understanding the position you can also make out the reason why lungs put so much pressure on the knees. Personal trainers advise their clients who have undergone surgery to perform lunges.

Squats
Squats are another form of strength training exercise that virtually makes the whole body weight fall on the lower limbs. The muscles of the hips, quads, thighs and buttocks are hugely benefited by the squat. A squat is performed when the body is pushed downwards in a straight movement while the hands hold a weight. The tendons, ligaments and bones of the lower body are strengthened by this exercise but the squat can easily be called the “most avoidable” exercise for people who are recovering from knee surgery.

bbag

The classic hurdlers stretch
The classic hurdlers stretch will need you to sit on one bent leg while the other leg is extended straight in front of you. You must perform a bending movement and tilt your body backwards. This position requires stretching the medial ligaments puts immense pressure on the knee cap and can lead to dislocation of the meniscus. Personal fitness trainers have classified the Hurdlers Stretch as another avoidable exercise for people who have undergone new surgery.

Full circle knee extensions
The name Full circle/ arc knee extensions is suggestive of pressure on the knees and this exercise is also on the “avoid” list of most Balmoral personal fitness trainers who advise clients about recovering from knee surgery. You can out more at: https://www.dangerouslyfit.com.au/kettlebells/

A personal fitness trainer says that the exercise sounds simple enough as you have to do is to sit comfortably on a chair while one leg is lifted and then again bent down. However this movement puts a lot of stress on the knee joint and is best avoided.

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Workouts

Master The Personal Training Basics Before You Go Online

A Push-up is an exercise performed in a prone position –chest down and back up – to achieve functional movement in the larger muscles of the human body with a person’s own body weight providing the required resistance. Involving controlled and coordinated motion, this popular training is commonly perceived as toning up the pectorals, deltoids and triceps.

If you want to be an online personal trainer, it’s important you learn these basics in face to face becuase teaching online is much more difficult. When I created my online personal training coaching program I told myself that I wanted to have everything 100% correct in my 1-1 personal training first.

However, continuous and varied push-ups when executed using proper technique condition the whole body improving its strength, agility, and flexibility.

Although apparatus-free and simple-looking, there’s a lot more to a press-up than meets the average eye. A personal training expert with his in-depth knowledge of physiology and hands-on experience in instruction helps comprehend the nuances of this rhythmic drill, provides the much-needed motivation for persistence in trials and leads toward the eventual attainment of perfection in form, that which is replicated in every rep.

Below is a brief one-to-one explanation of the technique.
Step #1 – Starting pose (Plank)
Grip the floor well with both hands – palms facing down, fingers forward – aligning the arms below the shoulders. Keeping feet together drill the toes into the ground to create a firm base that will support the frame throughout the activity. Engage the core, squeeze the glutes and flatten the spine. At the end of it all, the entire trunk – right from the head down to the toe – should be stiff and straight.

Step #2 – Going down
Fix the gaze at a point on the floor about 7 to 8 inches ahead of the fingertips so that the torso and neck are kept neutral. Maintaining this gaze, draw the shoulders back and pull down the chest. Continue the restrained drop up to a point of where the thorax is inches away from the ground, ensuring deep inhalation all along.

Step # 3 – Coming up
Keeping the upper body taut, the abdominal muscles activated and hands firmly planted, create torque by twisting the palm on the floor. Exhale – quickly, completely – to tighten the core and power up to the original position.

Do’s and Don’ts
Lock the hips and stiffen the leg to ensure top-to-bottom straightness.

Maintain steadiness of the head.

Avoid a chin tuck-in.

To make the trunk rigid create tension in the lats by compressing the armpit

Neither arch nor sag the back.

Keep the arms pulled away and down, not shrugged up.

To engage the core, don’t just suck in the belly. Instead, tense up the deepest abdominal muscles as if you’re about to cough or receive punches.

Focus on the breath from start to finish.

Word of caution

Though aimed at imparting education on ideal push-up method, the above info can’t replace the technical inputs supplied by a personal training professional nor can it deliver the practical pointers quintessential to the mastery of this wonderful workout. If you are not sure, visit Online Fitness Profits Personal Training and become an expert!

It’s therefore imperative to avail yourself of the services of a specialist whose insight, personalised attention and valuable guidance will make repeated push-ups safe & effective.

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kettlebell training

A Quick Guide to Turkish Get Up

The Turkish getup is one of those extremely beneficial workouts that should be a part of your sessions with your clients. As a kettlebell trainer, you want to offer the best to your clients and the Turkish getup is right on top as a total body workout that strengthens the body, makes it supple, improves mobility and increases inherent stamina.
The Turkish getup is a controlled workout and several steps are involved, each with its own position, movement and benefit. When you train for your Functional Fitness Courses – PT Supremacy Training Certifications, do remember to master this workout as it is quite complex and can lead to injuries if not done properly. Practice it well till you can do it effortlessly before offering it to your clients.

How to do the Turkish getup

Although the Turkish getup is a complex movement, the best kettlebell courses teach you that you can break it up into individual positions to make it more manageable for your clients.

Do not rush through the workout; it should take you at least 30 seconds to complete the entire workout effortlessly and safely. More on online kettlebells qualification here!

Lie on your back and hold the kettlebell straight up in one hand. Move the other arm at 45 degree angle to the floor. Keep the arm holding the kettlebell straight at 90 degrees to the floor, do not bend wrist and keep your eyes fixed on the kettlebell.

Now bend your leg which is on the same side kettlebell turkish getupas the arm holding the kettlebell so that the knee is at 45 degree angle to the floor. The other leg stays outstretched and all throughout, the arm holding the kettlebell stays straight with your eyes never off the ball.

Next, sit up using the thrust of your arm lying on the floor. Rise first to elbow level and then rest on your palm. Push the arm holding the kettlebell into your shoulder socket and keep the other arm, on which you are resting, away from the ear.

Now dig the heel into the floor of the leg that is bent and thrust your hips upward till you achieve a full hip extension. The perfect position should be that there should be a straight line from the arm resting on the ground to the one holding the kettlebell. Open your chest and squeeze your glute muscles tightly.

Once you have achieved the straight line position, sweep the outstretched leg straight up till you are in a half-kneeling position. Remember to keep eyes fixed on the kettlebell throughout all these movements.

Now lift your hand off the floor and straighten your body by folding sideways by the waist. Take your eyes off the kettlebell and look straight ahead. Do not arch your lower back and keep your glutes tight.

Stand up using the thrust of your front heel and steady yourself. Once you are stable and the kettlebell is settled comfortably into the arm holding it straight up, you should begin the reverse movement and return to the starting position, following each step correctly.

The reverse movement is also quite complex and you should learn it very well during your kettlebell courses.

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Health & Fitness Advice

Personal Trainer Shares 3 Weight Loss Tips

personal trainer

Exercise

If you want to lose weight and get in shape then you must exercise at least 4 times per week. Hire a fitness trainer or health professional at Dangerously Fit Personal Training to write you a training program and be consistent with your effort, it won’t happen overnight but it will happen if you stick with the program.

Water intake

Since muscles are 72 pct water, a muscle that is hydrated is a muscle that is stronger. So ensure that you have enough fluids daily. Drink at least 16 ounces about an hour prior to working out. For every pound that you lose during the workout drink 24 ounces.
Taking the right advice
If you are not sure what foods are good to have for getting ripped, take the advice of a professional nutritionist. Some of the food you are eating presently which may not be good to achieve your goal can be substituted with the right type of healthy foods.

Dieting

A crash diet is one thing you need to avoid when exercising. Crash diets slow the metabolism down. Crash diets also make you look worn out and tired. You will be reluctant to run or walk. This will counteract the effect of having good abs. Avoid diet pills also ‘“ they will probably cause more harm to your body and counteract the good energy and nutrients.
Food intake vs time in the gym

Remember that when you work out you are achieving only about 15 pct of the ‘˜getting ripped’ equation. You could probably spend much more time shopping for food and preparing the same. The right diet will account for 85 pct. You should pay more attention to fiber as it will help in chiselling those muscles. Good fiber producing foods are vegetables, berries and legumes. A high fiber diet helps to lower the insulin levels as also achieve more weight-loss. This is a big step to getting ripped.

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Health & Fitness Advice

Kinds of Fitness Training That Help Improve Metabolism

Metabolism is the rate at which calories derived from your daily diet are burned by your body to release energy for basic life processes. Improving metabolism is the ultimate aim of weight watchers and regular exercisers everywhere because a high metabolic rate accelerates muscle growth and ensures fat burning at a faster pace. However, how fast your metabolism is depends on several factors such as your gender, age, genetic conditioning and your levels of activity. Although you cannot change your genes, gender or age; you can certainly boost a sluggish metabolism by exercising regularly at a group training maroubra.

Boosting your Metabolism

Regular exercise is the best and most effective way of improving a sluggish metabolism. This is because when you exercise consistently under the watchful eyes of a trained instructor at a bootcamp training in maroubra, you gradually develop more lean muscle mass and shed all those fat layers accumulated over the years. And research shows that every pound of your muscle consumes about six calories per day for basic sustenance whereas a pound of fat consumes only about 2 calories for the same activity. Understandably, your instructor at the bootcamp training in maroubra will put emphasis on those exercises that will definitely help improve your metabolic rate.

Strength Training or Resistance Training or Weight Training

This is one of the best ways of developing lean muscle mass. Such training commonly uses different techniques and equipments to increase your body’s stamina and build muscles through resistance against gravity. In fact, this type of training is extremely effective in maintaining high metabolic rate hours after your exercise session has ended because your muscles stay highly energized and activated throughout the day.

Your group training maroubra instructor will show you how to progressively increase the force output of your muscles through gradual increase of resistance and difficulty levels. Common equipments used in this type of training include dumbbells, barbells, weighted bars or weighted stacks.

High Intensity Interval Training (HIIT)

This is a super workout regimen that combines periods of high intensity exercise with bouts of rest intervals or low intensity workouts. And the best thing is that HIIT energizes your body to such an extent that you will continue to burn calories within even 36 hours after the end of your workout session.

Most group training maroubra offer highly effective HIIT modules for the participants wherein you can expect to combine different movements such as running, burpees, high jumps, squats, mountain climbing side planks and so on. Your instructor will design the modules interspersing these high intensity workouts with low intensity exercises such as jogging, high knees, using dumbbells or barbells, running at one place etc. for maximum benefit.

Aerobic Workouts

Aerobic or cardiovascular workouts may not contribute to muscle-building but are nonetheless super effective in boosting metabolism. This is because such types of workouts require you to breathe in copious amount of fresh oxygen during the workouts and this provides your body with an instant burst of energy that immediately spikes your metabolic rate. In fact, you will come across common aerobic workouts such as jogging, speed walking, sprinting etc at most bootcamp training in Maroubra.

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Health & Fitness Advice

Personal Trainer Mosman Reveals 5 Fitness Tips

Excessive weight and poor fitness levels impact close to 70 percent of people in America. Apart from affecting physical appearance, excessive weight also increases the risk of chronic illnesses such as heart disease, high blood pressure, Type II diabetes, and certain types of cancer. Your doctor may ask you to lose those additional pounds immediately by consuming balanced diet and exercising regularly.

Many men and women understand benefits of weight loss and fitness. Even those with ideal weight realize that regular exercise can lower fat levels in their body and keep their muscles and joints strong. They, however, do not know where to begin or how to accomplish their fitness goals. A personal trainer can make a big difference.

fitness trainers in Mosman

fitness trainers in Mosman

Benefits of a Personal Trainer

Fitness trainers in Mosman are qualified and experienced professionals who can guide you through the fitness program and help you succeed.

 

  • A trainer will assess your fitness levels and create an exercise regimen that produces optimal results. She also offers tips about health and nutrition in general. Her aim is to bring about a positive change in your lifestyle.
  • The trainer also creates a specific routine for you. It will include a combination of aerobic exercises, strength training, and relaxation exercises. The customized program produces real results. Your trainer will also teach proper technique that reduces the risk of injury during exercise.
  • You also receive consistent and non-judgemental support from your trainer. She will be with you every step of the way.
  • Hiring a personal trainer leads to accountability. You go to the gym consistently and benefit from regular exercise. Your trainer will motivate you and help you stay on path.

Tips from a Personal Trainer in Balmoral – Mosman

Balmoral fitness is an ongoing challenge that lasts through your life. The goals may, however, change depending on your age, fitness levels, and overall health. Here are some tips from Trainer Mosman:

  • Always consume a balanced diet rich in complex carbohydrates, lean meats, omega-3 fatty acids, low-fat dairy products, fruits and vegetables. Healthy diet will help you get fit from inside and out.
  • Never give up. Every exercise regimen seems difficult and stressful in the beginning. However, your body will soon adapt to it.
  • Consider some important numbers. Look beyond your height, weight and calorie consumption. A trainer will also check your body fat percentage and basic heart rate before developing an exercise regimen.
  • Be consistent. Do not exercise for three hours on one day and skip the next four days. You will not achieve anything. It is important to develop a regimen that offers a consistent routine.
  • Age is in your mind. Old age doesn’t necessarily mean weak joints and muscles. You can continue to workout, although some of you may need a slight change in the routine. Your trainer can guide you through the process.

A good trainer will help you achieve all your fitness goals without injuries and complications. You will feel healthy and energetic. You will also lower your risk of chronic illnesses and feel good about everything around you.

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Fitness Goals

Goal Setting Tips For The Best Fitness Results

bondi fitness programKnow your body and its limits and then try to act on a weight loss programme. Bondi personal trainers advise participants to follow a structured exercise programme with set milestones. Only if you are aware of the exact physiological condition of your body and your capacity for achieving fitness will you be able to reach your goals. For example if you have lived a sedentary life for ages then don’t expect to run six miles per day within two weeks of training. Often setting too difficult goals leads to non-achievement and then de-motivation.

Don’t stick to one type of exercise

Your Bondi fitness trainer will always recommend trying out a variety of exercises which workout all your muscles. If you stick to a single type of exercise your body will get used to it in time and then you will hit a weight loss plateau. The trick is to think of trying out new exercises to challenge your body and achieve your fitness goals. Make sure that your Bondi fitness program consists of cardiovascular exercises, muscular endurance workouts, balance and coordination exercises.

Taking too much stress

Personal trainers in Bondi says that stress is the top roadblock when it comes to achieving your fitness goals. You need to detoxify your mind first before you can do the same for your body. Use breathing exercises, power yoga and healing music to soothe your senses every day. If you follow the advice of personal trainer you are sure to achieve your goals.