The One Part Of Training We All Have A Tendency To Leave Out
When an athlete has tight hamstrings the quadriceps will work harder because they are working against the hamstrings to compensate. This causes both the quadriceps and hamstrings to fatigue and sets the stage for a poor performance or makes the runner prone to injury.Tight hamstrings are a huge contributor to lower back pain, knee pain and leg length differences. If the hamstrings are tight and don’t fire properly, neither do the gluteus maximus and this causes the erector spinae to contract first, followed by the glutes and then the hamstrings and this puts massive stresses on the lumbar spine causing back pain. This also can happen to you!
The following are some great stretches for your hips and legs. Hold each stretch for a minimum of 30s and repeat each stretch for both the right and left leg 3 times. Make stretching a priority and part of your daily routine.
If you want to strengthen your midsection forget the regular crunches! Lower abdominal exercises are often over looked in core training. They should be included in your program because they are great for spinal stability, injury prevention and your lower back. One of the best lower abdominal exercises is the hanging leg raise.
Start slowly so that you will have control. Remember that it is important to focus on quality over quantity. As you begin to raise your knees, think about curling your hips forward to facilitate the movement. The focus should be to engage your abdominal muscles, which are attached to your pelvis and not your legs. The legs are simply an accessory. Try not to swing. Keep your legs together, slowly raise your knees upwards towards the belly button. Then slowly lower your legs to the starting position. Repeat for 10-12 reps. Over time once you have mastered the knee raise add in some variety and try one leg at a time, straight legs or even bring the knees to the left and right.
So many people have knee problems. You can use these exercises as pre-hab or re-hab. That means you can use them to prevent injuries in addition with your current training program or to rehabilitate an already existing problem. Always make sure to consult your physician before you begin an exercise program.
1. Quad clenches over roll downwards
Lay flat on your back or sitting up. leg and knee straight on top of a rolled up towel. Tighten the muscle on the front of the thigh by pushing your knee down into the towel. You should feel your thigh muscles clench. Hold for 10s and every day add on 5 more seconds.
Repeat 3×15
2) Quad clenches over roll upwards
Lay flat on your back or sitting up with your leg horizontal on a flat surface such as a bed. Place a rolled up towel under the knee. pull your toes towards you and clench you thigh muscles. Slowly lift your foot up off the bed until your knee is straight (keep your knee resting on the towel). hold for 10s and slowly lower. Every day add on 5 more seconds.
Repeat 3×15
3) Straight leg raise
Lay flat on your back. leg and knee to be worked straight, other leg bent. Pull your toes towards you and tighten/clench the muscle on the front of the thigh, locking your knee straight. lift your foot up about 6 inches off the bed. Hold for 10s and slowly lower. Every day add on 5 more seconds.
Repeat 3×15
4) Single leg get ups
Sit in a chair with your feet on the floor. start with the right leg. Sit up with all weight on single leg and slowly sit back down. Do the same movement 15x each leg. Try not to use the other leg at all and come to a complete standing position at the top.
Repeat 3×15 each leg
5) Glute bridge
Lay on your back with both knees bent about 90° and your feet on the floor/bed. clench your buttocks and lift your bottom off the bed as high as you can without arching your back. create a nice straight line from your shoulders to your hips to your knees. Hold for 5 seconds at the top and slowly lower.
Repeat 3×8 each leg (advance 3×15 each leg)
6) Clam shell
Lay on your side with your hip and knees bent approx 90°, feet together.keeping your feet together, lift the top knee up as high as you can. Hold for 5 seconds and slowly lower. Focus on squeezing the glue to get your leg up.
Repeat 3×15 each side
7) Heel raises
Stand with your feet slightly apart, weight equally distributed, holding onto something solid for balance like a kitchen work surface or wall. Rise up onto your toes lifting your heels as high as possible. Keep your body upright (don’t bend forwards). Hold for 5 secs and slowly lower
Repeat 3×15-30
8) Straight-leg raises
Lay down on your back. bend your left leg and place your foot flat on the floor. extend your right leg away from your body. Keeping your right leg straight, slowly raise it up to a 45 degree angle. Slowly lower it back down to the starting position. As you do this exercise, focus on contracting the quadriceps muscle. Slow and controlled!
Repeat 3×15 each leg
9) Wall squats
Stand straight with your back against a wall and feet shoulder-width apart. Walk your feet away from the wall about 6 inches. while keeping your back in contact with the wall, bend your knees and slowly lower your buttocks toward the ground. Keep going until your knees are bent at about a 45-degree angle. Raise your body back up until your knees are straight. Keep your back straight and do not allow your knees to go in front of your toes.
Repeat 3 x as long as you can hold! Challenge yourself.
Make sure to stretch as well. The most important stretches for you are:
1) Illiotibial band stretch
Position yourself by crossing your right leg in front of your left. keep your hands together loosely and start moving to the floor on your right side, your knee locked. You should sense pressure in the anterior part of your left thigh. Keep the stretch for at least 30 seconds minimum. Repeat 2-3x each leg.
2) Hamstring stretch
Stand in an upright position, keep your left knee bent at a 90-degree angle. Hold your thighs with your hands, try to keep them steady. straighten out your left leg out into the air until you feel the stretch. Hold for 30 seconds minimum. Repeat with the right leg.
3) Standing calf stretch
Stand a little less than arm’s distance from the wall. Step your right leg forward and your left leg back, keeping your feet parallel. bend your right knee and press through your left heel. Hold for 30 seconds minimum and switch legs.
Going to the gym alone is tough. There are many mistakes. Below are some of the most common problems that I see at the gym on a day to day basis. They are simple and easy to correct. Once adjusted you will feel better and achieve a more efficient and effective workout.
1. Proper Workout Wear. For your own saftey proper gym shoes should be worn. Weights could fall at any moment and land on your toes and break them or your foot if you are in sandles etc. Also for women a good sports bra goes a long way when exercises, and makes your workout more comfortable and enjoyable. Make sure to shower after your workout because sweat can cause bacteria growth. The last thing you want is something along the lines of athletes foot.
2. Abdominals. Keep your back pressed against the ground, and your belly button pulled in. Try and not bend your neck to keep everything in line.
3. Breathing. Inhale during the negative motion, and exhale during the positive motion. Don’t hold your breath, this could cause hernias or other injuries.
4. Using Weight Clips. Proper safety at the gym is very important. Too many times we through the weights on the bar for squats, bench, or curl bar without putting on the clips. Without the clips any slight movement left or right could send the weights flying, and could cause injury to yourself while lifting or to others next to you.
5. Stretching. Stretch at the end of your workout. Don’t bounce while stretching. Instead, hold the position; bouncing can cause injuries. Stick to static stretching, and hold for at least 30 seconds.
6. Lunges and Squats. Don’t let your knees go past your toes during any exercise. The best example is the squat or lunge. Drop your hips down, and sit back when squating as if there is a chair a little to far back for you. Keep legs shoulder with as well. This will help you avoid injuries.
8. Biceps Curls. Be sure there’s no space between your elbows and the sides of your body when performing bicep curls. A lot of times we like to hold the arms out from the body.
9. Running. Heel to toe if you are going for the distance. Dorsi flexed and on the balls of your feet if you are doing sprint intervals. Both should not be performed heavy, but light footed. Don’t forget to use your arms. They are just as important as your feet and legs, and when used your running economy is better (i.e. more efficient).
10. Diet. Lack of water decreases your energy level, and fatigue almost always lead to poor technique. You should replenish your stores after your workout no more than 20 minutes after. This helps with muscle growth and recovery. Try a scoop of chocolate promasil added to water or non fat milk.
11. Personal Trainer. When you get a personal trainer, make sure that they are properly certified and have their CPR. Also make sure that they are just taking you through mindless workouts. It is important to have a periodized plan for best results, and always have a goal. The goals are what will keep you motivated besides having set appointments with your trainer.
12.Holding on tight to Cardio Equipment You should hold lightly and keep a tall posture posture. If you feel confident it is even better to do it hands free. When you naturally swing your arms it promotes more calorie burning and improves your balance. That will help with day to day activities.
Different Styles Of Sports Bra's For Your Training
There are a lot of options for sports bras from fashion sports bras, sport specific and even general. We all like a different fit, feel and style. I have narrowed down a few of my favourites from this season made by the well known brands; Under armour, Nike and Adidas. Check them out below and find out which bra would work best for you.
UNDER ARMOUR
“Gotta Have It Bra”
According to Underarmour this bra has “Super-smooth, double-layer HeatGear fabric delivers superior next-to-skin feel and lasting comfort.” It has mid-impact support, an under armour moisture transport system that will keep you dry, its light weight and is available in sizes Ato C.
“High Impact Bra”
This UA bra is made specifically to eliminate rubbing and chafing and has comfortable straps with stretch technology so it will eliminate digging into your skin. It is also made out of soft fabric and has a power sling for support. The great thing about this bra is it is available all the way up to a DD size.
NIKE
“Shape 2.0″
This Nike bra is made out of their Dri-FIT fabric to wick sweat and keep you dry. It is a padded bra with molds that give you shape and support. This bra also has a mesh lining for ventilation and is a racer back design.
“Pro Core Stacked Elastic Sports Bra”
According to Nike this bra is made with sweat-wicking stretch fabric. It also has reinforced elastic straps that has internal nylon stabilizers for less stretch and enhanced support during your workouts. The elastic is doubled around the chest for more support. It also has an open back . It is made out of Nike’s Dri-FIT fabric to keep you dry.
ADIDAS
“Supernova Racer Bra”
This Adidas bra has CLIMACOOL to keep you dry. It is also very supportive because of its mesh inserts on the front and back. Because of the elastic chest band there is even more support. It also has racerback straps. This bra has good ventilation and has reflective material for late night workouts. Be careful with sizing because Adidas tends to be a little on the smaller side.
“Techfit Bra”
This Adidas Techfit Bra is made with CLIMACOOL ventilation that is designed to remove heat and sweat. It is a has great support and is also a racerback design. Be careful with sizing because Adidas tends to be a little on the smaller side.
Tracks your daily activity at different intensity levels, and shows steps, distance and burned calories.
ACTIVITY GOAL
Your daily activity goal and guidance on how to reach it.
ACTIVITY BENEFIT
Feedback about your daily, weekly and monthly activity.
FITNESS TEST
Tells you exactly how your fitness is progressing by measuring your aerobic fitness at rest and evaluating your maximal oxygen uptake.
HEART RATE
When paired up with Polar H7 heart rate sensor, measures your every heartbeat and lets you know if you’re mostly burning fat or improving your fitness. Gives the most accurate calorie burn in heart rate based training.
SMART CALORIES
Shows exactly how many calories you've burned.
INACTIVITY ALERT
Vibrates when you've been sitting still for too long.
SLEEP DURATION AND QUALITY
Automatically tracks your sleep time and quality. See and learn from your sleeping patterns in Polar Flow web service and app.
POLAR FLOW WEB SERVICE AND APP
Free online community and service that helps understand the impact of your activity and see the long term progress you make.
CHANGEABLE WRISTBAND
Vibrantly colored wristbands are easily changed to reflect your mood and style.
SIMPLE CHARGING
Charges conveniently with a simple plug and play USB.
Three Reasons To Get A Workout Partner
Reason #1. Fun Factor.
Working out is a lot more fun and exciting when you are with a friend than if you are alone. If you don’t like the competitive factor then you at least have someone to keep you company and talk about your day, your sexy trainer, or the new guy or girl at your work. While you are lifting weights you can also pass the time by spotting your gym partner, or by making fun circuits to do together. If neither of you feel like the treadmill or weights make fitness fun by changing up your routine. You can do this by going for a walk together, or even play tennis, squash, basketball or volleyball. Sometimes it is nice to switch up the routine and have someone to do it with. Studies have shown that the more you change up your workout, the better your body is going to respond and the less likely you are to hit a plateau.
Reason #2. Accountability and Motivation.
Don’t feel like going to workout? It’s one thing to cancel plans with yourself but it’s another to cancel on your gym partner. A partner counts on you. He or she will keep you motivated and accountable. Also if your partner is positive and gives you great feedback you are more apt to stick to your program. He or she will motivate you to go to the gym, stick to the gym, and stay committed until you see the results. No one wants to be Debbie Downer by bailing and letting down a friend for a scheduled gym appointment.
Reason #3. Higher Intensity.
People are competitive by nature. I always find that whenever I am working out with someone else, my intensity is always greater than when I train alone. I find myself wanting to do one more rep, go one extra mile, be on a 1% higher incline or lift heavier than my gym partner. He or She pushes me to have that extra intensity and gives me a competitive drive. When I work out alone I tend to get distracted by things like my cell phone, get lazy, or stop early in a set. One key tip when picking your partner: Your athletic abilities should be around the same level. A more seasoned fitness enthusiast won’t get as much out of working out with someone who is new to fitness. If you and your partner are on the same level, you can push each other to do better.
For Better Fitness Success, Stop Using the Word "Mistake"
This article was sent to me by my good friend and photographer Ajani Charles. I thought that I would share it with you. Stop using the word "mistake." Let me know what you think of the article. I thought that it was a great read. Which is why I chose to share it with you. All humans make mistakes. And while they're completely natural, the word implies a dead end of sorts, rather than a learning opportunity that will make you better at life.
My New Monster iSport Wireless Headphones from @bestbuycanada @monster_canada - Train It Right
I have been needed a new pair of headphones for working out for quite some time. When I saw the Monster Isport headphones on the bestbuy website I knew that they would be great for me! They were wireless, which meant that there was no cord to get in the way when I was lifting, running, jumping or just commuting. My life is so hectic and I am always on the go so these would be perfect for working out and my life in general.
They arrived quickly and I soon put them to work! First of all I was so impressed by the sound quality. I have had a lot of different head phones over the past years but these are by far the BEST SOUNDING headphones that I have ever had for working out! Secondly they did not fall off during my high intensity workouts or even when I was doing cardio! I never had to adjust them and obviously there were no cords in the way. I also was particularly impressed how quick they pair to my devices and I like the option of being able to switch songs right on the headset. I literally never have to touch my iPod or phone once they are paired to change a song. According to the site they are good for up to 10m paired but I am sure that I have gone further from my iPod and they have still worked! Also the charge lasts forever. It's been a week and I still haven't had to recharge them. Im sure the time is coming soon. They are suppose to last up to 30 hours of continuous play.
Although the headphones are great. You all know that my favourite colour is pink! I wish that they came in pink then I would be the happiest girl in the world. The green is growing on me. I like that it is bright. It's still taking some getting use to having something in this colour.
More details on the headphones:
Overview
Break a sweat with the Monster Bluetooth iSport headphones. Get classic Monster sound with booming bass and crystal clear ranges delivered through powerful 40mm drivers, on a wireless design that lets you run, skip, jump and play for over 30 hours without getting tangled in cords or dead batteries.
Going to the gym alone is tough. There are many mistakes. Below are some of the most common problems that I see at the gym on a day to day basis. They are simple and easy to correct. Once adjusted you will feel better and achieve a more efficient and effective workout.
