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Wasif H

How Important Are Warm Up Sets In Bodybuilding? | LIVESTRONG.COM - 0 views

www.livestrong.com/...e-warm-up-sets-in-bodybuilding

sets warm up weight light ease in healthy body athletes muscle exercise

shared by Wasif H on 06 Jan 12 - No Cached
  • Warm-up sets are an important part of your bodybuilding routine regardless of your experience level. Because warm-up sets involve a relatively small amount of weight, they are a safe means for beginners to learn the correct form for an exercise.
  • For more advanced bodybuilders, performing either two or three warm-up sets, using progressively heavier weight, prepares the muscle for the work involved with your higher-intensity sets.
  • Performing a warm-up set begins the process of sending blood to the muscle you are training. A warm muscle is less susceptible to strains and pulls. During warm-up sets, your brain recognizes that resistance is being placed on your joints, and synovial fluid is released.
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  • As a bodybuilder, your workouts are designed to promote hypertrophy, or muscle growth. According to Marc McDougal of Bodybuilding.com, to promote hypertrophy you should perform two warm-up sets. Your repetitions should be in the four to six range.
  • The amount of weight you should use in your warm-up sets is based on percentages of the weight you plan to use in your working sets.
  • For example, if you plan to use 200 pounds for 10 repetitions in your working sets, use 50 percent of that weight for your first warm-up set. Your second warm-up set should be 80 percent of 200 pounds, or 160 pounds.
  • If you are gearing your workouts for increasing your strength, you will be working toward improving your one-repetition maximum lift on various exercises. Consequently, you will be lifting relatively heavy weight with fewer repetitions. In this case, perform between three to five warm-up sets. Increase the weight on each warm-up set, and perform between one and six repetitions.
  • Avoid performing your repetitions during your warm-up sets too quickly. If you perform your repetitions too quickly on a cold muscle, you risk injuring yourself. The repetitions should move through a complete range of motion at a slow and controlled tempo.
  • For example, if you plan to do work sets of three repetitions with 250 pounds, the weight you use for your warm-up sets would be percentages of 250 pounds. Your first warm-up set would be 50 percent of 250 pounds, and you would perform five repetitions.
    • Wasif H
      Wasif H on 08 Jan 12
       
      Great info on warm up sets. 
Wasif H

How Much Cardio Should You Do In Your Exercise? | LIVESTRONG.COM - 0 views

www.livestrong.com/...should-you-do-in-your-exercise

cardio exercise healthy training athletes

shared by Wasif H on 06 Jan 12 - No Cached
  • For optimum fitness, all adults should supplement cardio with muscle-strengthening exercises at least two days each week. Stronger muscles help keep you stable to reduce your risk of injury during your cardio sessions. Increased lean muscle mass also helps you burn calories at a faster rate. Examples of muscle-strengthening activities include pushups, weightlifting and Pilates.
  • The exercise likely isn't intense enough if you can still sing lyrics to your favorite song without needing to take a breather. You need not stick to just one intensity level or the other. Alternate between speeds in one session or alternate from one day to the next. If you decide to exercise this way, aim for an average of 25 minutes four days per week.
  • Cardio exercises such as swimming, dancing and biking require you to continuously move major muscle groups, leading to an elevated heart beat and increased blood flow throughout the body.
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  • If performed on a regular basis, cardio exercises can improve your cardiovascular system and increase your chances of living a longer life.
  • Most healthy adults should aim for at least 30 minutes of moderate-intensity cardio five days per week or 20 minutes of vigorous-intensity cardio three days per week, according to the American College of Sports Medicine.
Wasif H

Free Workouts To Increase Speed | LIVESTRONG.COM - 0 views

www.livestrong.com/...ree-workouts-to-increase-speed

bodybuilding accelaration healthy cardio explosive speed stride training

shared by Wasif H on 05 Jan 12 - No Cached
  • In order to build speed, run interval sprints to work on your technique, explosiveness and speed. Go to the starting line at your local high school or college track and sprint 100 yards. Go back to the starting line and then sprint 90 yard. Follow that by sprinting 75 and 60 yards. Take a 2-minute break and repeat the set. In addition to helping you build speed, this is a conditioning drill that will build endurance.
  • You can work on your speed by doing box jumping. Place a 15-inch box in the middle of the floor. Stand to the left of the box and jump over it one bound so that you are on the right side of it. Then jump back over it so you are on the left side. Do 10 side-to-side jumps; take a 30-second break and then repeat the set. This will build explosive strength in your calf muscles, which will help you run faster.
  • Hill running will help you build power and explosiveness while running uphill, and it will help you run with balance and form by running downhill. Run uphill 60 feet and then downhill the same amount. Take a 1-minute break and then repeat the set. This technique has been used by many NFL stars to increase foot speed, including Hall of Famer Jerry Rice. "I ran hills to prepare for every season," Rice said. "I didn't want anyone catching me from behind and I think running the hills really helped me."
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  • This is an exercise that can be done at your local football field. Start off on the goalline and jump as high and as far as you can off your dominant foot. When you land, go as high and as far as you can while bounding off your opposite foot. Continue in this manner until you have bounded for 20 yards. Then sprint for 20 yards. Follow in this patten until you get to the opposite goalline. You will have bounded 60 yards and sprinted 40 yards. Then turn around and go back in the same manner. This will increase explosiveness in your legs and help you run faster.
    • Wasif H
      Wasif H on 08 Jan 12
       
      good suggestions on this website.
Wasif H

Bodybuilding.com - 4 Easy Steps To Improve Your 10-yard Dash And 40-yard Dash. - 0 views

www.bodybuilding.com/...sportsx2.htm

bodybuilding steps dash explosive speed training accelaration stride fitness exercises

shared by Wasif H on 05 Jan 12 - No Cached
  • The starting stance and "set" position of the athlete is crucial. Improper form here will result in a super slow time. To begin, the athlete needs to decide which foot goes in front. A simple test is to have the athlete stand upright with both feet together. Moderately push the athlete in the back and watch which foot moves first. The foot that moves first should be their rear "quick" leg. The other leg will be called the "drive" leg or "power" leg.
  • Leg Positions.
  • For athletes shorter than 6-feet tall, place their "power" leg just millimeters from the start line. Athletes taller than 6-feet should play with their stance for the best time. Most athletes at this height place their "power" leg about 4-6 inches behind the starting line.
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  • Bend the opposite knee to the ground so the front of the knee almost touches the starting line. Take the hand that is to the "quick" leg side and place it on the ground (I have seen college athletes do this backward!). Place the opposite hand near the hip so it is "cocked" and ready to "fire!"
  • A poor first step is the result of a poor stance. Having your feet too far back will result in a step that may not pass the starting line which results in one extra step to run the sprint, which could add 0.1 seconds to your time! If flexibility (addressed above) is not an issue, practicing the start from the new stance is the next step.
  • Set a hoop or line of tape on the floor to help as an aiming point. How far should the athlete step? I was pretty flexible and was able to get a large first step without sacrificing body angle.
  • The 40-yard dash is a test of acceleration and top-end speed. Research suggests that top end speed can be maintained in elite sprinters for about 2 seconds and occurs around the 50-meter mark
  • Forward Body Lean The athlete needs to keep an exaggerated forward body lean for 30 yards. The forward lean keeps the athlete from reaching full speed too fast. During this acceleration phase, the athlete should focus on keeping arms bent at about 90 degrees and focus on "pulling" the elbows back and "pushing" with the feet. Trying to "pull" back may result in a hamstring pull and also a slower time.
  • The final common mistake is that players take way too many steps. The 40-yard dash should be over in about 18-20 steps for high school players and older (If you have seen programs to reduce 40-yard time by 0.2 seconds, they take 20 strides and try to reduce ground contact time but 0.01 seconds x 20 strides = 0.2 seconds). However, counting an athlete's strides is not an easy task.
Wasif H

How To Get Muscle Definition In The Abs | LIVESTRONG.COM - 0 views

www.livestrong.com/...t-muscle-definition-in-the-abs

muscle definition abs training exercises healthy

shared by Wasif H on 05 Jan 12 - No Cached
  • Muscle definition in the abs comes from a healthy diet and regular abdominal exercises. Your abdominal workouts should target each of the three abdominal muscles: the transverse abdominis, rectus abdominis and obliques. Eat a diet high in protein and low in fat to help build more defined abs.
  • Start with the upper abs and middle abs, which are considered part of the rectus abdominis, a lengthwise muscle that runs vertically from your sternum to pubic bone. For the lower abs, which tend to carry the most fat cells, perform stability ball knee tucks. The stability ball will strongly engage your lower abs, but also the rest of your core. Kneel with the ball in front of you. Lean over the ball and walk your hands out in front until your legs are straight with your feet on the ball. Engage your abs and pull the ball closer to your chest, lifting your hips and bending your knees. Roll the ball away until you are in a straight line again.
  • Work the middle abs and obliques. For these, do bicycle crunches. Begin on your back with your feet in the air, shins parallel to the ground and knees bent to 90 degrees. Interlock your hands behind your head, keeping your elbows out wide. Straighten your right leg, right foot in the air, and lift your chest and right shoulder to your left knee. Come back to the center and straighten the left leg, bringing your left shoulder toward your right knee. Keep going from side to side, keeping your chest lifted and elbows wide next to your ears.
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  • Perform double-leg toe reachers. These exercises are beneficial in toning and strengthening the upper rectus abdominis and the transverse abdominis, which is the muscle that runs around your waistline. Holding a medicine ball or kettlebell in front of your chest makes the exercise more challenging. Lie on your back and bring your legs straight into the air. Hold the medicine ball in front of your chest and straighten your arms so the ball is in the air. Engage your abs and lift your chest straight toward the sky. Keep looking straight up and lower your chest. Repeat the move, keeping your arms and legs engaged and as straight as possible.
  • Combining a healthy diet with exercises that work the three abdominal muscles will help you get muscle definition in the abs. As with any exercise program, consult your medical professional before beginning these workouts.
    • Wasif H
      Wasif H on 08 Jan 12
       
      I think these are good tips on how to get defintion. I would use other exercises as well. 
Aninder S

Extra Sleep Improves Athletic Performance - 0 views

www.sciencedaily.com/...080609071106.htm

Sleep Physical Activity

shared by Aninder S on 08 Jan 12 - Cached
  • Participants in this ongoing study were five healthy students on the Stanford University men’s and women’s swimming teams
  • For the first two weeks of the study, the students maintained their usual sleep-wake pattern
  • The athletes then extended their sleep to 10 hours per day for six to seven weeks.
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  • Athletic performance was assessed after each regularly scheduled swim practice. After obtaining extra sleep, athletes swam a 15-meter meter sprint 0.51 seconds faster, reacted 0.15 seconds quicker off the blocks, improved turn time by 0.10 seconds and increased kick strokes by 5.0 kicks.
  • The study also monitored daytime sleepiness and weekly changes in mood
  •  Daytime sleepiness decreased significantly with extra sleep, while mood improvements related to getting extra sleep included higher ratings of vigor and lower ratings of fatigue.
  • Typically, many athletes accumulate a large sleep debt by not obtaining their individual sleep requirement each night, which can have detrimental effects on cognitive function, mood, and reaction time
  • These negative effects can be minimized or eliminated by prioritizing sleep in general and, more specifically, obtaining extra sleep to reduce one’s sleep debt.”
  • Mah and colleagues reported similar results in a previous study of six players on the Stanford men’s basketball team
  • also has worked with the football, tennis, golf, cross country, and track and field teams at Stanford.
  • It is interesting to note that many of the athletes in the various sports I have worked with, including the swimmers in this study
  • Make sleep a part of your regular training regimen.
  • Extend nightly sleep for several weeks to reduce your sleep debt before competition.
  • Maintain a low sleep debt by obtaining a sufficient amount of nightly sleep (seven to eight hours for adults, nine or more hours for teens and young adults).
  • Keep a regular sleep-wake schedule, going to bed and waking up at the same times every day.
  • Take brief naps to obtain additional sleep during the day, especially if drowsy.
Paul McCarlie

Exercise and Nutrition Tips - 0 views

exerciseandnutritiontips.com

health and fitness exercise tips exercise and nutrition nutrition tips Fitness Tips healthy eating exercise and nutrition articles Exercise and Nutrition Tips

shared by Paul McCarlie on 06 Jan 12 - No Cached
  • The most effective way for fat loss is increasing your metabolism.
  • Weight training and aerobic activities and taken in enough nutritious calories each day for energy all while having enough protein to maintain muscle mass, which in turn will lead to fat loss
  • It is important to focus on fat loss and not just weight loss.
  • Paul McCarlie on 06 Jan 12
     
    Good article that gives some insight into the specifics of weight loss
Anita B

Weights Vs. Cardio: Your Guide To The Perfect Body | LIVESTRONG.COM - 0 views

www.livestrong.com/...your-guide-to-the-perfect-body

weights cardio

shared by Anita B on 08 Feb 12 - No Cached
    • Anita B
      Anita B on 08 Feb 12
       
      When working out you should not be only worried about how many calories you are losing. Instead you should be more focused on how your body expands calories outside the gym. To get more bulky, you do not only focus on lifting weights but also on what you eat. Overall, strength training can help you lose body fat and it's faster to better fitness than just plain cardio exercises. 
Justin D

Should you go the extra mile? - Health - Fitness - Smart Fitness - msnbc.com - 0 views

www.msnbc.msn.com/...should-you-go-extra-mile

health fitness cardio

shared by Justin D on 23 Nov 11 - No Cached
  • Justin D on 09 Jan 12
     
    Q: I exercise on a regular basis, at least five to six days a week, consisting of mostly cardio with weight-lifting on three of those days. However, I have heard that too much cardio can be bad for you. Is this true? If so, how much time should be spent on cardio? A: "You'd have to do an awful lot to do too much, to hurt your heart," says Dr. William Roberts, a past-president of the American College of Sports Medicine. "Most people aren't exercising enough to worry about this." New exercise guidelines released earlier this year by the ACSM and the American Heart Association encourage people to get at least 30 minutes of moderate-intensity cardiovascular exercise, such as brisk walking, five days a week or at least 20 minutes of more intense cardio, such as jogging, three times a week. The guidelines also call for strength-training on at least two days.
Justin D

Too Much Exercise is Toxic To The Body | Fitness Contrarian - 0 views

www.fitnesscontrarian.com/too-much-exercise-is-toxic

fitness exercises healthy body

shared by Justin D on 23 Nov 11 - No Cached
  • Justin D on 09 Jan 12
     
    The goal of any well thought-out fitness program should be to create the exercise response you want in the least amount of time, while keeping hard work to a minimum. The whole idea is to be very efficient in how you train. You can be just as fit and have as high of a Vo2max. (Vo2max is a great indicator of how aerobically fit you are) as genetically possible by just doing a few short hard sprints a few times per week. Same goes for putting on muscle. All you really need is one hard work set per exercise to put on all the muscle your genetics will allow. The whole idea of eating a bunch of empty calories every day and then having to workout long and hard to keep your weight under control is just not worth the risk to your body. It's much smarter to control your weight with a healthy all natural diet and keep the hard workouts short and to a minimum.
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