Sometimes In life you just have to laugh and have to go with the flow. It is good for your spirit and your mental health. And it actually creates a positive chemical endorphin change in your brain. So have fun and find something to laugh about.
I’m not a big fan of bumper stickers. I find it odd that people want to display their political sentiments on a used Honda for the world to see. I find it annoying to have to stare at hateful words about our President at the stoplight in front of the grocery store. And I’m amazed so many people put stick-figure families on their mini-vans to display how many people and pets live in their households. Yes, yes. Michael plays soccer. You have a cat. Riveting stuff.
My own daughter asked that her school name be displayed on the back of our Chevy Tahoe. But do you think given my poor driving and bad texting habit I want to announce what school we’re affiliated with and have people stare into the car from afar to see if they know me? You don’t know me. I’m likely to run into you from…
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|Surge Training Exercise Program|
What is Surge Training?
Surge Training (also referred to as Burst training) is when you perform a series of “surges” in your workout followed by the same period of rest. During each surge you are pushing your body to its maximum potential and then resting for the same duration you performed the exercise.
How do I start Surge Training?
First, warm your body up with some gentle stretches, a brisk walk, or a few basic yoga poses.
Once you are ready, choose an exercise. Some ideas are running, biking, using an elliptical machine or a treadmill, swimming, running in place, or even jumping rope. You can be as creative as you would like the idea is to move and use maximum effort for every second of the surge.
Now, you want to perform each “Surge” by following the routine below and repeat it 3 times.
This should be done 3 times per week – which amounts to 12 minutes of exercise a week. Yes, only 12 minutes!!!
Note: Interval times (up to 60 seconds) and the number of surges can be increased for more advanced athletes.
What are the benefits of Surge Training?
When you are SURGE Training, you are elevating your heart rate and working it to its maximum. Oxygen is rapidly pumping through your body in larger amounts, which helps burn fat in higher quantities and more efficiently. Even when you are resting your body will continue to burn fat and build muscle.
The Center for Disease Control (CDC) and the American College of Sports Medicine concluded in 1995 that intermittent, short surges of accumulated exercise increases the body’s anaerobic capacity by 28 percent and increases oxygen intake.
Using surge training for weight loss relies on scientific proof to bring you maximized results with targeted effort to drop pounds and inches and to gain a better quality of life.
When was the last time you jumped rope – fourth, fifth or maybe sixth grade? Well, jump roping is one of the most efficient ways to burn calories and keep the weight off. How many calories do you burn jumping rope? Try nearly fifteen to twenty calories every minute! That is an efficient way to burn energy and keep pounds from packing on, and, jump roping is fun, affordable and can be done with a work-out buddy.
Dr. Peter Shulman, MD, professor and medical expert from the University of Connecticut Health Center, reports that jumping rope is one of the best ways to improve your heart health. Not only does the exercise burn calories needed to lose weight, but elevates your heart rate to a level that most cardio machines are not capable of doing. Dr. Shulman reports that jump roping strengthens the core, upper body and legs while burning a lot of calories in a compact amount of time.
Some doctors argue the benefits of jump roping in those who are extremely overweight because of the direct stress put on the knees, ankles, legs and hips. However, physical training experts report that even obese individuals may benefit from the intense work-out if done properly and at a low impact level. Some of the basic requirements for jump roping are as follows:
- Obtain a beaded rope that holds its shape and is easy to control
- Shorten or lengthen the rope so that the handles comfortably reach the armpits
- Wear comfortable athletic shoes that are approximately a half-size larger that normally worn to allow room for the toes and feet during impact
- Choose comfortable grips that provide good handling and precision when turning
- Secure an open space for jumping rope that is at least 4×6 with approximately one foot clearance overhead
These helpful tips will keep you from injuring yourself or those around you and get you off to the right start when implementing this exercise into your routine.
For novices who are just getting started, don’t focus too much on how many calories you burn jumping rope, but determine a particular time that you want to achieve. Start out with a low-impact jump for one to two minute intervals. If you are able to increase the duration of time spent jumping, then up the amount by thirty second intervals.
Jumping rope should be fun and invigorating, not painful and discouraging. If you are unable to go more than a few jumps at a time or find yourself getting tangled up in the ropes, don’t get discouraged but keep practicing. With jump roping, practice does make perfect and before you know it you will be jumping rope as light-footed as a heavy-weight prize fighter in training.
If you are in doubt of your physical ability to jump rope, or haven’t done so for thirty or forty years, it is important to check with your family doctor to get the go-ahead. Remember to warm-up and cool down both before and after your work-out to prevent injury and as with any exercise, stretching is one of the most important elements to working out. Stretching will also loosen your muscles and help you determine the impact each jump has on your body.
Jump roping can be very beneficial to your body and heart, while providing fun for the entire family. If you have children, incorporate them into the mix and jump rope together. Your children and your heart will thank you.
One of my favourite things this time of year is getting back to my regular routine. Up with the kids at 6: 30 a.m., out the door by 7: 45 and at my studio or teaching in the Department of Kinesiology at the University of Windsor by 8: 30 a.m.
My clients are just like me. Many wander from their regular routines over the summer and are now getting back on track.
A great way to adopt an exercise routine is to book three or four regular appointments for yourself. Exercise is like many other things: If you don’t schedule it, it won’t happen. Having a regular time to exercise also helps you mentally get into the routine while scheduling other things around the workout.
Most busy adults I know need to take a step further and schedule this appointment with a trainer or group exercise instructor who will keep…
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Quick Sets Exercises Give You More for Less
Keeping healthy includes exercising 3-7 times a week 5 – 60 minutes a day. Check out the Straight Leg Dead Lift Exercise. Why exercise? It is one of the best natural treatments for Depression, Anxiety, weight loss, Osteoporosis, Mental Health, Fibromyalgia, Chronic Fatigue, Cell Oxygenization to aid in Cancer Treatment and other diseases.
Quick Sets Give You More for Less
Quick Sets are the ultimate way to perform resistance training. These routines can be as simple and as short as you need them to be in order to fit them into your schedule or level of motivation on any given day or week. This is the ideal way to add more weight training to your MaxT3 program, take advantage of the T3 principles, and leverage science to radically cut the amount of time spent working out. This program can also be performed more or fewer times per week, dependent on how quickly you desire to make changes to your muscles.
Due to the type of adaptation the body must make while performing Quick Sets, you are able to create significant changes in the strength, fitness, and composition (fat percentage vs. muscle) of a body part within three minutes. Elite athletes to busy moms, overworked businessmen and businesswomen, or students on a tight time schedule can still be extremely effective in their lives and get in shape all at the same time.
These routines can be used to increase the intensity of your workouts, shorten your workout times, and very safely speed up your results. They are designed so anyone can perform them and make great changes on any level. Whether you are a retired grandma or an aspiring Olympian, there is a plan for you.
For the purpose of fitness, there are only eight body parts to consider: chest, biceps, triceps, shoulders, abdominals, back/lats, legs (which include quads, hams, glutes, inner/ outer thighs), and calves. By exercising with squats or lunges, you can actually hit your hamstrings, quads, the glutes (butt), and inner and outer thighs (typical trouble spots for women) all with one exercise.
Hit each body part once per week, and you’ll only invest about twenty-four minutes to get in great shape! You can add additional lifting to MaxT3, be ridiculously fit, and have done it all in like an hour and a half. The same or even less time then some people spend in the gym for 1 workout!
Types of Resistance Exercise
|Upper Body Exercises
• Fly press
• Dumbbell curl
• Inclined dumbbell flye press
• Hammer curl
• Dumbbell fly
• Inclined dumbbell curl
• Triceps pushdown
• One-arm standing triceps extension
• One-arm bent triceps extension
• Dumbbell shoulder press
• Reverse-grip pulldown
• Lateral fly
• Front-grip pulldown
• One-legged squat
• Straight-leg dead lift
• Dumbbell hamstring curl
• Calf raise
Performing Quick Sets
|Decline Quick Set1. Pick one exercise and do it for eight to twelve repetitions until failure.
2. Rest for five to six seconds.
3. Lower the weight five to twenty pounds and do the same exercise again for six to eight repetitions until failure.
4. Rest five to six seconds.
5. Lower the weight five to twenty pounds again and do another six to eight repetitions until failure
|Pause Quick Set 1. Pick one exercise and do it for eight to twelve repetitions until failure.
2. Rest five to six seconds.
3. Using the same weight, do it again until failure.
4. Rest five to six seconds
5. Repeat this process until you cannot do the exercise for more than one to two repetitions.
A Monster Set is when, after performing an exercise on one body part, instead of resting, you immediately perform an exercise on another body part. The other body part should be one that was not used while exercising the first body part. For example, combine chest and biceps, or quadriceps and hamstrings.
Monster Sets are combined with Decline or Pause Sets so you can get a tremendously effective workout done in a very short amount of time. For example, after you perform a Pause Set with the incline fly press for your chest, you can immediately begin performing a Decline Set with hammer curls for your biceps.