Skip to main content

Home/ spape11and12/ Group items matching "performance" in title, tags, annotations or url

Group items matching
in title, tags, annotations or url

Sort By: Relevance | Date Filter: All | Bookmarks | Topics Simple Middle
5More

Bodybuilding.com - Sculpt A Six Pack In 400 Reps A Week. - 1 views

www.bodybuilding.com/...-6-pack-this-400-rep-plan.html muscle definition abs training tips protein six pack healthy body fitness lean
shared by Wasif H on 05 Jan 12 - No Cached
  • When you think of bodybuilding and fitness in general what is the first thing to come to mind? For most people it is having the abs. The 6-pack is what all the guys visualize when it comes to losing fat or even building muscle. Having abs is supposed to be what attracts the ladies to those men who are among the gym's elite.
  • Hopefully now you will take ab training more seriously and as such, get on a good ab routine. Fortunately Bodybuilding.com has you covered with this plan that will help you develop the abdominals. This program includes performing 400 reps every week to ensure your abs are getting trained hard and proper. 400 reps may seem like a lot but it is going to take a lot of reps to blast the core the way it needs to be.
  • The 400 Rep Ab Workout Exercise 1 Rope Cable Crunch 5 sets of 20 reps 90 seconds rest between sets Exercise 2 Reverse Crunch 5 sets of 20 reps 90 seconds rest between sets Exercise 3 Seated Barbell Twist 5 sets of 40 reps 90 seconds rest between sets Exercise 4 Stomach Vacuum 3 sets of 20-60 sec reps 30 seconds rest between sets
  • ...2 more annotations...
  • Conclusion This is not going to be an easy routine, but stay motivated and focused on each rep and you will get that six pack that will impress everyone at your gym and will keep that pants size down to a number you won't be ashamed of.
    • Wasif H
      Wasif H on 08 Jan 12
       
      I do this workout its difficult. At the gym I have seen others doing the same workout. It requires a lot of will power. 
15More

Bodybuilding.com - How To Get A Six-Pack - Complete Ab Program! - 0 views

www.bodybuilding.com/...vinced11.htm program training abs tips protein definition muscle six pack healthy fitness exercises athletes
shared by Wasif H on 05 Jan 12 - Cached
  • Learning how to get a six-pack does not require expensive workout equipment promoted through obnoxious infomercials. You can't flick on the TV anymore without seeing two new abdominal exercise machines being promoted at once. There are so many of them that if you get suckered into these 'ab workout' gimmicks, you will be broke quicker than Ben Johnson sprints the 100 meter dash! And get this: Of the $520 million dollars a year spent on exercise equipment, abdominal machines get a $208 million dollar piece of the pie!
  • Learning how to get a six-pack does not require thousands or even hundreds of crunches a day. So much for the Brittany Spears ab workout! Crunches are decent but totally overused and associated with more being better.
  • Learning how to get a six-pack does not involve starvation diets. Starvation diets starve the muscle when you should be feeding the muscle instead. Guess what happens when you starve your body? Your metabolism shuts down out of survival and causes your body to store fat.
  • ...12 more annotations...
  • Just Because You're Skinny Does Not Mean You Will Have A Six-Pack
  • Abdominals Are A Muscle, Too! You want your arms to be bigger, your shoulders to be broader and your chest to be fuller, correct? And what is the solution to making these muscle groups increase in size? High intensity weight training, overload, consistency and a healthy surplus of calories. Starting to sound familiar? The same goes for your abdominals. Your abdominals are a muscle group that requires the same formula and attention and are not any different from other muscle groups. For some reason many consider abdominals to be a 'special' body part that requires a different set of rules and a completely different formula for training.
  • To get thick, dense abs - the ones that 'pop' out - you must train them with intensity and overload. Here are some practical tips you can apply to your program so that you can be the 'man' or 'gal' at your gym with a ripped and muscular six-pack. Then I will provide a sample
  • If your abs are your worse body part, then why do you keep training them last, at the end of your workout? Which muscles group will receive the highest priority when you train? The ones done at the start of your workout or the ones done at the end of the workout? Of course, the exercises done at the start of the workout while you have the most energy and focus.
  • he typical response is "Nobody does abdominals first..." That is pure BS. This just supports the notion that many people who work out don't ever question what they hear or do. They want to be spoon-fed answers and follow the trends of others without thinking for themselves. I ALWAYS train abdominals first in a workout if they need the highest attention.
  • What's going to receive better results? A muscle group that is trained one time a week or two times a week (assuming you recovered prior to the second workout commencing)? Of course, the muscle that is trained 2x a week. The more stimulus on a muscle, the more growth. That is why professional athletes are professional athletes. They have conditioned their bodies to such a high amount of stress that they are able to train more frequently.
  • Right now some of you can see a perfectly set of staggered abs that are wide and thick and separated by a line down the middle. Some of you have the classic four-pack which is four big abs with a smooth lower section. Some of you have tiny cubicle boxes sitting high on your abdominal wall. Some of you have the picture perfect eight-pack that makes people's jaws drop.
  • If building a sexy six-pack is on your 'to do' list for 2007, then start training abdominals 2-4x a week. I will teach you in a moment how to split your abdominals up into two different days based on movement.
  • To train your abdominals safely and effectively you must know the basic movement patterns of your abs and train them within all sub-categories: Truck Flexion (upper abs) Hip Flexion (lower abs) Rotation (obliques) Lateral Flexion (obliques)
  • Perform this workout at least two times a week separated by at least 48 hours rest. You should experience a deep muscle soreness after each one of these workouts. Focus on using a load that causes failure within 8-12 reps and then move to the next exercise. This is a non-stop circuit. Rest 1-2 minutes and repeat until you reach 4 sets total. Exercise Sets Reps Tempo Rest Hanging Leg Raises 1-4 8-12 311 - Rope Crunch 1-4 8-12 311 - Reverse Crunch 1-4 8-12 311 - Weighted Ball Crunch 1-4 8-12 311 1-2 minutes
  • As said earlier, buiding razor sharp abs is not the easiest task in the work but nor is it the hardest. The above abdominal exercises will help you build a deeply separated and evenly placed set of abs in little time. The truth is that if you can't see your abs, then the best exercise for your abs will be better diet.
    • Wasif H
      Wasif H on 08 Jan 12
       
      I think that getting abs just requires the right knowledge and this site provides it. There are so many myths on abs and it is hard to get good info on them. The best thing to do is look on a source like this or ask someone you know with abs or just the trainer at the gym .

College students' pe - 0 views

started by Aninder S on 08 Jan 12 no follow-up yet
8More

Teen exercise could lower dementia risk at 65 - Health - CBC News - 0 views

www.cbc.ca/...exercise-dementia.html teen exercise dementia
shared by Aninder S on 08 Jan 12 - No Cached
  • Exercise has previously been linked to possible benefits in staving off dementia, but a new look at the topic suggests the earlier the better.
  • The prevalence of cognitive impairment was significantly lower in women aged 65 and older who reported they were physically active as teens than in those who were inactive in their teen years, the study found.
  • If we want to optimally prevent dementia, it's important to start physical activity as early in life as possible
  • ...5 more annotations...
  • More and more people are starting to recognize physical activity as one of the most promising means to prevent cognitive impairment and dementia.
  • The study was published Wednesday appears in the July issue of the Journal of the American Geriatrics Society.
  • The women reported on their participation in regular physical activity as teens, at ages 30 and 50, and in late life. Their cognition was evaluated using a standardized test, and those who performed well below the average were classified as cognitively impaired
  • People who were active at teen age had a greater reduction in their risk of cognitive impairment compared to any of the other ages,
  • Physical activity can be fun and engaging, and we have to convince people of that in order to prevent some of these diseases of old age
11More

How to Do the Leg Curl - Performing the Leg Curl Exercise - 0 views

weighttraining.about.com/...leg_curl.htm
shared by Joti P on 06 Jan 12 - No Cached
  • How to Do the Leg Curl - Exercise Description
  • Start with a light weight and lie on the bench face down.
  • Adjust the pads so that they are in a comfortable position around the ankles so that there is some heel involvement in the effort
  • ...7 more annotations...
  • You should adjust the weight so that you can do about 8 to 12 repetitions in each set.
  • Grasp the support handles, remember to breathe out on exertion and in on recovery, then lift the pads upward as you flex the knee joints.
  • Lift the pad as far as it will go toward the buttocks.
  • Lift and lower the leg under control
  • This is mainly a bodybuilding exercise to build muscle in the hamstrings.
  • Don't lift excessively heavy weights on this machine.
  • To some extent, you can target the hamstrings by pointing the toes (plantar flexion), and the calf muscle (gastrocnemius) by curling the toes toward the shin (dorsiflexion).
  • Joti P on 06 Jan 12
     
    Leg muscle training exercise. 
19More

Sleep Debt | Sleep Deprivation - 0 views

www.sleepdex.org/deficit.htm
shared by Joti P on 06 Jan 12 - Cached
  • Sleep deprivation has become one for the most pervasive health problems facing the United States
  • do not get the sleep they need because their schedules do not allow adequate time
  • Others are unable to get a good night’s rest due to sleep disorders, chronic pain, medications, hot flashes, stress or health conditions such as heart disease, depression, arthritis or heart disease.
  • ...15 more annotations...
  • How does a lack of sleep affect the body?
  • having lost the ability to maintain body heat and develop a fever to stave off infection
  • will generally be irritable and clumsy
  • will have problems concentrating and will begin to make mistakes on normal tasks.
  • Other short-term consequences include: Decreased daytime alertness. Loss of just one and half hours sleep can result in a 32% reduction in daytime alertness. Impaired memory and cognitive ability, the ability to think and process information. More than double the risk of sustaining an occupational injury.
  • Long-term consequences can include the following:
  • High blood pressure
  • Stroke
  • Mental impairment
  • Increased mortality risk
  • Sleep Debt Can Be Dangerous
  • Sleep deprivation in children
  • Nearly half of teens reported at least occasional difficulty in falling or staying asleep and almost 13% experiencing chronic and severe insomnia.
  • affects mood, behavior, and academic performance.
  • Insufficient sleep has also been associated with Attention Deficit Hyperactivity Disorder
  • Joti P on 06 Jan 12
     
    Consequences of sleep deprivation 
27More

Weight Training for Teens | Pure Matters - 0 views

www.purematters.com/...weight-training-for-teens weight training teens
shared by Joti P on 06 Jan 12 - No Cached
  • Weight Training for Teens
  • Teens who work out with weights, as well as exercise aerobically, reduce by half their risk for sports injuries.
  • Weight training also helps improve sports performance
  • ...23 more annotations...
  • boosts bone density and strengthens tendons,
  • Weight training vs. body building
  • Weight training focuses on improving musculoskeletal strength and total fitness
  • Fitness, not superhero
  • Middle- and high-school students should train to increase their strength and improve their physical fitness
  • good teen weight-training program focuses on toning muscles with lighter weights and a high number of repetitions.
  • Be responsible
  • Teens should be supervised at all times while strength training, and should always use safe equipment.
  • Start slowly
  • should begin slowly and increase gradually.
  • shouldn't be increased too soon or by too much.
  • emphasize proper technique
  • Two to three sessions a week on alternating days should be enough to strengthen and tone muscles.
  • Size matters
  • "Programs for teens often rely on free weights, such as dumbbells and barbells; rubber tubing; and calisthenics, such as abdominal curls."
  • Focus on the individual
  • should be individually designed for each adolescent
  • Make it fun
  • should be noncompetitive and fun
  • Stay active
  • Conditioning exercises should be part of an active lifestyle that includes plenty of other physical activity.
  • should feel comfortable with the weight-training program and look forward to it.
  • "Participating in a wide variety of physical activities helps teens stay balanced, trim and physically healthy."
  • Joti P on 06 Jan 12
     
    Good page to read up on muscle training for teens 
4More

Strength Training Guidelines for Children & Teens (continued...) - 0 views

www.sparkpeople.com/...fitness_articles.asp
shared by Joti P on 06 Jan 12 - No Cached
  • During the last stage, Specialization (ages 15-18), teens can start training for high performance development.
  • Avoid maximum strength training (one-rep max lifts) to reduce the risk of injury
  • muscles aren’t built up while they’re working out, but while they’re resting
  • ...1 more annotation...
  • set up generous sleep and nutrition goals to help your child make the most of his or her training.
18More

7 Most Effective Exercises - 0 views

www.webmd.com/...7-most-effective-exercises 7 Effective Exercises
shared by Aninder S on 06 Jan 12 - No Cached
  • Who doesn't want firm, flat abs?
  • begin lying on your back with feet flat on the floor and fingertips supporting your head.
  • Be careful not to pull your neck forward by sticking the chin out
  • ...13 more annotations...
  • don't hold your breath, and keep elbows out of your line of vision to keep chest and shoulders open.
  • take the standard crunch and rotate the spine toward one side as you curl off the floor
  • "It's really important that the twist comes first because then it's the obliques that are actually getting you up."
  • Burning belly fat requires the well-known formula: using up more calories than you take in.
  • work the ab muscles
  • Bent-over Row
  • Technique
  • the question is not so much whether the exercise works as how well you execute.
  • "Done with good technique, all exercises do what they're supposed to do,"
  • 6. Abdominal Crunches
  • Crunches can be excellent, but if they're not done correctly, with the back arching, they can actually weaken the abdominals," Petersen says.
  • The trouble is that poor form can change the whole exercise, putting emphasis or even strain on different areas than intended. This can hurt, rather than help you.
  • Here's how to do it with good form. Stand with feet shoulder-width apart, then bend knees and flex forward at the hips. (If you have trouble doing this exercise standing up, support your weight by sitting on an incline bench, facing backward.) Tilt your pelvis slightly forward, engage the abdominals, and extend your upper spine to add support. Hold dumbbells or barbell beneath the shoulders with hands about shoulder-width apart. Flex your elbows, and lift both hands toward the sides of your body. Pause, then slowly lower hands to the starting position. (Beginners should perform the move without weights.)
  • Joti P on 06 Jan 12
     
    cont.. #2
  • Aninder S on 08 Jan 12
     
    what?
8More

Omega-3 fatty acids - 0 views

www.umm.edu/...omega-3-000316.htm protein macronutrient omega-3
shared by Anita B on 09 Feb 12 - Cached
  • Clinical evidence is strongest for heart disease and problems that contribute to heart disease, but omega-3 fatty acids may also be used for:
    • Anita B
      Anita B on 09 Feb 12
       
      high cholestrol
    • Anita B
      Anita B on 09 Feb 12
       
      high blood pressure
    • Anita B
      Anita B on 09 Feb 12
       
      heart disease
    • Anita B
      Anita B on 09 Feb 12
       
      diabetes
    • Anita B
      Anita B on 09 Feb 12
       
      Rheumatoid arthritis: a disease which causes the inflammation of the joints
  • Omega-3 fatty acids are highly concentrated in the brain and appear to be important for cognitive (brain memory and performance) and behavioral function. In fact, infants who do not get enough omega-3 fatty acids from their mothers during pregnancy are at risk for developing vision and nerve problems.
    • Anita B
      Anita B on 09 Feb 12
       
      I actually never realized how important omega-3 fatty acids are until now ! I never knew they helped so many ways such as normal growth and developement.
1More

Overtraining Athlete Syndrome | LIVESTRONG.COM - 0 views

www.livestrong.com/...-overtraining-athlete-syndrome athlete syndrome healthy exercises fitness body
shared by Justin D on 23 Nov 11 - No Cached
  • Justin D on 09 Jan 12
     
    Exercise and athletic training allow you to grow because of controlled stress to your body. When exercise is too frequent and intense, or you neglect recovery, overtraining syndrome occurs. When overtrained, your body can no longer recover from exercise-induced stress as easily, leading to poor performance and fatigue. To recover from overtraining, take a break, get some quality rest and eat a healthy diet. Stop training for a period of time. The required duration of rest depends on how long you have been overtraining. According to Dr. Mark Jenkins of Rice University, overtraining for a few weeks can be corrected by taking three to five days off. More severe overtraining may require a few weeks of rest for you to recover fully.
1More

Youth Sports Training - Strength Training & The Young Athlete - 0 views

www.y-coach.com/strengthtrain.html youth training strength exercises weights lifting growth
shared by Justin D on 23 Nov 11 - No Cached
  • Justin D on 09 Jan 12
     
    There are several factors to consider when programming strength training for young athletes. - 1. Central Nervous System Maturity - The true argument with respect to children and weight lifting should not be based on the maturity (or in this case immaturity) of the child's muscular system, but rather the advancement of the child's CNS. Within proper application of load, volume and intensity, a child's muscular system will not be compromised by weight training activities. However, a lack of motor control (a function of the CNS) will affect the child's ability to perform weight-training exercises safely. It is therefore the maturity of the CNS that is the ultimate determining factor. 2. Cross Section Of Muscle - A larger muscle infers a greater strength potential. While hypertrophy of this sort is not hormonally possible with pre-adolescent athletes, this fact is why I advocate that early adolescent athletes train with hypertrophy-based responses in mind. 3. Biological Maturity - Biological age, unlike a child's chronological age, is not actually visible. Biological age is based in large part to the "physiological development of the various organs and systems in the body" (Bompa, 2000). For example, the adequate development of bone, the efficiency of the heart and lungs to transport oxygen; these are examples of items that comprise biological age. This becomes important when determining the volume or intensity of the training program for the young athlete. 4. Hormonal Issues - Androgenic (muscle building) hormones are low in pre-adolescent athletes. This means that hypertrophy-based responses are all but impossible. Strength gains are however, very possible. 5. Technical Issues - Providing a proper foundation of the technical merits of strength training is paramount when working with youngsters.
1More

What Are The Health Benefits Of Being Hydrated? | LIVESTRONG.COM - 0 views

www.livestrong.com/...lth-benefits-of-being-hydrated health benefits body fitness
shared by Justin D on 23 Nov 11 - No Cached
  • Justin D on 09 Jan 12
     
    Young kids can lose 1.5 quarts of water through perspiration because of the intense physical activity combined with the extreme heat. There are many ways to reduce the risks to young athletes. Parents and coaches need to know the signs of a child's dehydrated body and take the required action to prevent the harmful conditions of a dehydrated body. Not only can a limited performance of the game occur but can also lead to serious injury. Thirst, fatigue, dizziness and nausea are the most common signs of dehydration.
1More

10 Signs You're Exercising Too Much - On Fitness (usnews.com) - 0 views

health.usnews.com/...igns-youre-exercising-too-much exercising fitness cardio healthy
shared by Justin D on 23 Nov 11 - No Cached
  • Justin D on 09 Jan 12
     
    The typical signs of overtraining include: Insomnia Achiness or pain in the muscles and/or joints Fatigue Headaches Elevated morning pulse Sudden inability to complete workouts Feeling unmotivated and lacking energy Increased susceptibility to colds, sore throats and other illnesses Loss in appetite Decrease in performance
2More

Cardio Exercises Hockey - 0 views

diigo.com/0lcoh cardio exercises hockey
shared by Justin D on 22 Nov 11 - No Cached
  • Justin D on 22 Nov 11
     
    This video is a quick feet speed exercise which helps in almost all sports.
  • Justin D on 09 Jan 12
     
    Quickness is genetically determined to a degree, but proper training can greatly increase quickness. Drills geared for pure quickness development should last 6-8 seconds. Training for quickness endurance could be longer in duration. The placement of quickness drills in training varies. Athletes are faced with a multitude of different situations when performing; therefore placement of quickness drills varies accordingly.
2More

Cardio Exercises Hockey - 0 views

diigo.com/0lcnk hockey cardio exercises
shared by Justin D on 22 Nov 11 - No Cached
  • Justin D on 22 Nov 11
     
    This is a plyometrics exercise which is very helpful in hockey and other sports.
  • Justin D on 09 Jan 12
     
    Plyometrics (also known as "plyos") is a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in sports. Plyometric exercises may also be referred to as explosive exercises. Plyometric movements, in which a muscle is loaded and then contracted in rapid sequence, use the strength, elasticity and innervation of muscle and surrounding tissues to jump higher, run faster, throw farther, or hit harder, depending on the desired training goal.
« First ‹ Previous 41 - 56 of 56
Showing 20▼ items per page