Ponte en forma con Jenny, no lo dudes un momento. Ella es la persona que necesitas para recuperar la vitalidad.
Para empezar, hoy apuntate a las clases de aerobic. Te esperamos !!!<br
Más info:966 400 400

 TEAMWORK-WEIHNACHTS-AEROBIC

findet am Samstag, 12.12.2009

ab 13.00 Uhr

im Sportstudio Delia statt!

(Berliner Straße 67 / 16540 Hohen Neuendorf)

www.delia-frauenfitness.de

Eingeladen* sind alle**

Delia- und Teamwork-Mitglieder, sowie Freunde, Bekannte, Gäste und alle MÄNNER!

*Anmeldungen für Gäste werden unter sport.info@gmx.de oder telefonisch im Delia unter (03303) 21 55 80 erbeten!

**Die Teilnahmegebühr in Form von weihnachtlichem Kuchen – Keksen – Plätzchen etc. ist vor Ort am 12.12.2009 zu entrichten und wird vorher von den Trainern auf Tauglichkeit überprüft und nach dem Kurs von allen Teilnehmern gemeinsam verzehrt!

Kaffee und andere Getränke können am Tresen erworben werden.

Viel Spaß und ein frohes Fest wünscht

Euch Euer Trainer-Team!

For time:

100 Push Ups
100 Pull Ups (modified to your ability)
100 Sit Ups
100 Squats

Post your time to comments.

www.corefitnesssolution.com

Is it just me, or are MP3 players in everything these days? I guess some concept designer just had to put an MP3 player in clothes, and why not the pants? After all, the words “dance” and “pants” rhyme.

Say, is that an MP3 Player in your pants, or…all right, I think you all know where that one was going. I’m not liking where the Dancepants is going.

You see, the Dancepants isn’t just an MP3 Player that is designed to fit in the pants. That would probably be easy. You would just find a convenient place to stitch in the apparatus, and just make certain that the user can charge it and download tunes easily.

The Dancepants are not like that. You see, it is powered by kinetic energy. So if you like to listen to music while you are jogging, then you had better keep jogging, or your music will die. That, or you will. Heh heh heh.

Seriously, the Dancepants are a great idea. After all, kinetic energy is just the energy of motion, and we need to channel all of the excess energy in motion if we really want to save energy. After all, our highly technological society always needs energy to power our machines, and we also need to exercise more. Why not combine the two?

Source

I just finished my morning ROM – whew! It always leaves me gasping & panting. And no wonder – after four minutes on the ROM, your body is gasping for oxygen. This helps burn fat. As ROm distributor Alf Temme puts it:

Most everyone believes (incorrectly so) in the myth that a cardio workout requires at least 20 to 45 minutes per day. The truth is that if you want to improve strength, flexibility and cardio vascular endurance, that you must do slight damage to each of these systems by putting a slight overload on them. An overload on the muscles will create micro tears in the muscles that will in the repair process cause the muscles to become stronger. An overload on the tendons will create small damage by creating a very mild tendonitis and that will create more flexibility during the healing process of the tendonitis. An overload on the cardiovascular system is measured by way of total oxygen consumption during an exercise period. It can be low oxygen consumption during a long period of time or a very high oxygen consumption during a short period of time to reach the overload. An added advantage of a high oxygen consumption during a short time is that the length of time required for a cardiovascular workout becomes exponentially shorter with a linear increase of oxygen consumption. Oxygen consumption is expressed in milliliters of oxygen per kilogram of body weight per minute (mlO2/kg/min). With conventional forms of exercise it is nearly impossible for the untrained general public to reach the high levels of oxygen consumption required for a short and effective cardio workout. With the ROM machine untrained individuals will easily reach the very high levels of oxygen consumption that require only minutes for an effective aerobic workout that yields the same or better cardiovascular benefits than the conventional 20 to 45 minute aerobic workouts practiced by the general public.

This is certainly the way my body feels it. Particularly after the lower-body ROM workout. On those days if I’m especially gasping, I’ll drink a glass of water infused with ChlorOxygen – a chlorophyll concentrate that brings oxygen to the blood. I hope this isn’t cheating, because it feels great – it’s like the liquid is breathing within me. I also drink copious amounts of ChlorOxygen-infused water whenever I’m in the mountains of Colorado.

Aliviar las agujetas con agua y azúcar es una de esas leyendas urbanas, que todos hemos oído e incluso hemos tomado con la ilusión de quitarnos ese dolor raro que no nos permite movernos. No tiene ningún sentido porque las agujetas son pequeñas microrroturas musculares y el azúcar poco puede hacer para repararlas.

Las agujetas se originan sobre todo con esfuerzos musculares excéntricos, esto es cuando trabajas para frenar un movimiento, como por ejemplo cuando bajas corriendo de una montaña, unas gradas, etc.

Pruéba con una sesión de multisaltos “de rana” agachándote e incorporándote cada vez. Basta con 3 series de 20 multisaltos profundos, apenas unos minutos, para tener agujetas al día siguiente si no tienes costumbre. La repetición regular de este tipo de esfuerzos es lo único que las evita.

Si sabes que el esfuerzo realizado ha sido excesivo y te va a producir agujetas espera 15 minutos para que se te pase el calor, estirando muy suave y date luego una ducha poniendo el agua fría por la zona por la que te has excedido (piernas, brazos…)  Una aspirina también te ayudará a contener la inflamación.

Range-of-motion results this week:

• Overall weight: 255
• Bodyfat: 28.3%%
• Muscle: 34.5%

For the whole (health) story-to-date, go here!

What is the hardest part about working out to you?

I’ve heard a few reasons, but the most common reason I’ve come across is motivation. How do you get more motivated and actually LIKE exercising?
Here a few ways to help;

1. Register for a sport/race, or just play with friends. This will MAKE you work out, by making you compete. The best part is, you will hardly notice you are working out until you’re finished and exhausted.

2. Have a work out buddy. It could be your spouse, friend, parent, sibling, anyone. This gives you, and them, accountability and gets you off the couch for once. Just don’t count on this person completely or you might end up falling in the same trap, as this person does not have the same goals as you and may not be as motivated.

3. Set small goals along with some big goals. Acheiving a goal you set is the most rewarding and motivating experience you can get.

4. Get it done early! The longer you wait to exercise, the more you procrastinate, the more things come up and the less you enjoy it.

5. Most important of all, have fun!
For more ideas on workouts or fun activities, leave a comment with question or check out www.corefitnesssolution.com

Here are a few things that beginners should know about weight lifting.

First you put good strain on your joints as well as your bones when you lift weights. This strengthens your bones. Strong bones protect our bodies against breakage and osteoporosis.

Another important point about weight lifting is that as your muscles increase in size your body becomes more shapely and firm – more attractive.

Weight lifting also helps you more vigorously perform your aerobic exercise, which in turn will increase your cardiovascular endurance and help your heart. The reason you are able to perform at a higher level is the weight lifting has increased your muscular strength, and therefore your ability to tolerate more intense exercise.

Weight lifting also gives you nice after effects to your metabolism. By adding muscle to your body through weight lifting, you likely will increase your metabolic rate. If you increase your metabolism you increase the amount of fat burning enzymes in your body. This means you’ll burn more body fat even at rest! What a great bonus!

When you lift weights you should find the right weight that allows you to do 8-12 repetitions of the same movement with the same weight. If you are able to repeat it more than 12 times the weight is too light for you. If you can’t do at least 8 reps the weight is too heavy.

This 8-12 repetition practice is called a set. A beginning weight lifter should only be doing one or two sets of any weight lifting movement at one time.

Beginners often forget to breathe when they lift weights, which is dangerous because it can elevate your blood pressure. You should concentrate on inhaling on the eccentric or lowering phase of the lift and exhale on the concentric or lifting phase of the lift.

When weight lifting, you should always work your largest muscles first. Smaller muscles get tired faster. If they tire too quickly they can’t help you work your large muscles. The first things you are going to work are your chest, back, shoulders and thighs. Then you do weight lifting exercises for your arms, abdominals and calves last. If you’re new to weight lifting, I would suggest picking 6-8 exercises that covers all the major body parts above. Perform these exercises 2-3 times per week making sure you allow at least 48 hours between workout sessions, so your body has time to recover.

Good Luck!
weightlifting belt
weightlifting belt

I recommend that you combine exercise, nutrition and relaxation for a balanced mind/body/fitness program.

What elements should be included in a balanced fitness Program?

Aerobic or cardiovascular exercise

• Burns calories, resulting in weight loss
• Conditions your heart and lungs
• Enhances endurance for all daily activities

Muscular fitness

• Reshapes and sculpts your body
• Boosts metabolism
• Improve posture

Stretching

• Increases ease of movement
• Increases agility
• Improves range of motion in your joints

Nutrition

• Lessens risk of disease
• Improves physical and mental health
• Encourages weight loss

Meditation

• Focusing your attention to help you feel calm 
• Give you a clear awareness about your life. 
• Has positive effects on health

Setting Your Fitness Goals

What are your Goals?

Setting goals is an important first step in beginning a new fitness program. What do you want to achieve in the next six weeks? Do you want to lose body fat? Gain Muscle tone? Have the energy you need to do the activities you enjoy? It is important to define your goals-write them down so you can keep yourself motivated and moving in the right direction.

Be Specific

Specific goals bring about specific results. vague goals such as “I will lose weight” offer no plan of action or deadline to help you achieve your objectives. Try instead, “I will lose ten pounds in two months by eating nutritious foods and following a regular exercise routine.”

Change for the Right Reasons

Do not decide to change a behavior just to please others or because you think people will like your more if you change. Your decision to change a habit must be based on your desire to take better care of yourself and get more out of life!

Believe in Yourself

Before you attempt to change a behavior, you must first change your mind-set. Reinforce your belief in yourself by finding realistic role models, people like you who are doing what you’d like to accomplish. If they can do it, so can you!

Be Realistic

Be sure your plan of action is realistic and that it can fit into your schedule. Will you really have the energy to exercise after working hard all day? Be flexible and make new changes as easy and convenient as possible.

Anticipate Roadblocks

What could prevent you from achieving your goals? Illness? Fatigue? Lack of time? Make a plan for coping with the inevitable obstacles of life. Most of all, do not let a day or two of relapse cause you to give up your goals. Do the best you can and get back on track as soon as possible. It is ok no one is going to be perfect, but always remember “This To Shall Pass”

Build a Support Team

 Utilize the support of family, friends, coworkers and me! It is easier to stay motivated when friends, loved ones, and fitness professionals support you throughout your program.

This is a great leg work out designed by the Poliquin Performance Center for strength and hypertrophy. Comment to how you did, any questions on form/load, and let us know how well you’re walking the next few days.

Omni Squats:

Set 1 – Back squats medium stances, elbows under the bar – 6 reps.

Set 2 – Back squats wide, hands to the end of the collars, lean forward 15 degrees, and keep trunk angle constant through entire set. – 6 reps.

Set 3 – Cyclist squats, heels 4 inches apart, elevated 6 inches or so. – 6 reps.

Set 4 – Back squats medium stances, elbows under the bar – 8 reps.

Set 5 – Back squats wide, hands to the end of the collars, lean forward 15 degrees, and keep trunk angle constant through entire set. – 8 reps.

Set 6 – Cyclist squats, heels 4 inches apart, elevated 6 inches or so. – 8 reps.

Set 7 – Back squats medium stances, elbows under the bar – 12 reps.

Set 8 – Back squats wide, hands to the end of the collars, lean forward 15 degrees, and keep trunk angle constant through entire set. -12 reps.

Set 9 – Cyclist squats, heels 4 inches apart, elevated 6 inches or so. – 20 reps (yes, twenty reps, do not write in to ask if it twenty reps.)

www.corefitnesssolution.com

Range-of-motion results this week:

• Overall weight: 256
• Bodyfat: 28.9%%
• Muscle: 34.1%

For the whole (health) story-to-date, go here!

Nicht nur Kraft-, Ausdauer- und Koordinationstraining gehören zur Fitness von Körper und Geist auch gesunde und ausgewogene Ernährung ist ein wesentlicher Erfolgsfaktor und macht fit.
Sich gesund und abwechslungsreich zu ernähren gleicht für viele Menschen im Alltag einer Herausforderung. Durch permanenten Zeitmangel……

Um mehr über Muskelaufbau zu lesen, klicken Sie hier

I posted a couple of days ago about Mike Boyle’s claim that people shouldn’t do bilateral barbell (especially, back) squats anymore.

His reasoning is that the back is a bad “transducer” of force from the legs to the upper body.

While I disagree with this use of the word “tranducer,” we won’t go into that here.

Instead, let’s talk about what Coach Boyle wrote on his blog today.  At the bottom, in the post script, it reads:

PS- We haven’t stopped doing bilateral exercises or, lifting heavy weights. We still Trap Bar Deadlift and Olympic lift. I also think that bilateral exercise is crucial for beginners. However, if you have experienced athletes and you want to keep them healthy and get them strong consider the Rear Foot Elevated Split Squat.

Wait Coach Boyle…your athletes still do the Olympic Lifts and deadlifts?!  But I thought the back was a bad “transducer” of force from lower to upper body – the limiting factor in people’s ability to move force with their legs!

What lift requires more “transduction” of power than the Olympic lifts?!  What lift requires more transduction of force than the deadlift?

So you don’t do backsquats anymore, because the back is the limiting factor in gaining leg strength?  So your athletes with weak backs go from their single-leg squats to deadlifts and O-lifts?

I’m confused.

For one thing, it’s potentially dangerous to have legs that are inordinately stronger than your back.  The back is the place where force is transferred from legs to upper body.

As anyone knows, who ever watched “The Weakest Link” – the weakest link goes first!

In this case, the weakest link is Coach Boyle.

I have nothing against you Coach, but it’s this type of thoughtless sensationalist self-aggrandizing bullshit that’s destr0ying the physical training industry in this country and getting people hurt!

So STOP IT.

1. Stop the reductionism.
The body is not a bunch of independently moving limbs connected by “transducers.”  The body is a single unit.  Any effect to one part of it, effects all of the rest of it.

2. Stop the stupid/sensationalist claims for specific exercises.
There’s no “magic exercise” for any bodypart or for the body as a whole.  The body cannot be pigeonholed, as much as you might like to do that.  You have to work the whole thing, you have to do it all, you have to figure it out.  You have to break it down and let it rebuild itself.  Strictly “anaerobic” training (which is a misnomer anyway) will make you a fumbling oaf.  Strictly “aerobic” training will make you a sickly Auschwitz-victim-looking ghost of a human being.

Stop pushing this bullshit information.  Learn the basics.  Practice the basics.  Preach the basics.

In case you don’t know what I mean, I’ll give you a brief outline of what the basics are here:

Basic Human Anatomy/Physiology – learn it.

Basic Biomechanics – force-transfers

Basic Exercise Physiology – things like “progressive resistance,” allo-/homeo-stasis, overload, adaptation, etc.

Basic Dietary Facts – so simple that a child knows them naturally…

Basic Games, Basic Play – if you shut your chattering brain down for a few minutes, you’ll be able to remember these yourself…you don’t have to pay anyone or read anything.

Basic Psychology – Know Thyself.

Six things.  Figure them out.  Take a class.  You can download/view/listen to most of that information for free on the internet (check out Wikipedia, and the iTunes University site).

I think that’s it.  Is there anything else?  Anyone out there in Readerland?

Why is it that the majority of people think they need to do hours of cardio to lose weight? What if i told you that doing 45 minutes to an hour of cardio everyday is actually detrimental to your weight loss goals. When you do that much cardio your tearing down muscle, muscle you need for weight loss. The more muscle you have, the faster your metabolism is, the more calories your gonna burn through out the day. As we all know if your trying to lose weight, the amount of calories you burn through out the day is imperative to your success. Lets take a scenario…….you want to lose weight. So you start doing 30min of cardio 5x a week. You lose weight initially but then you hit a plateau. So you decide to step it up to 45min of cardio 5x a week. Again, you lose some more weight but eventually hit a plateau. Now what? An hour of cardio 5x a week? Lets be serious! Do you see where i’m going with this? There’s only so many hours in a day and only so much time one has to workout. When you workout, you want to get the most bang for your buck. Instead of doing 30min of steady state cardio, why don’t you try doing 2-4 minutes of challenging work intermittently for 10-20 minutes to start. Lets discuss three cardio myths that most people believe to be true.
1. Aerobic = cardio….Aerobic is only 50% of cardio. Anaerobic makes up the other 50% and some say the more important when it comes to tolerance of daily challenges.
2. You must work in the “target zone” to burn fat…..The target zone is irrelevant when it comes to burning fat. The target zone must be worked up to first of all. All the exertion and calories burned to get to that point do count!!! Its not like everything you did getting to the “zone” doesn’t count. A greater % of fat may be burned there, but that is irrelevant. You burn fat all day at a lower level of aerobic exertion. Its the caloric deficit at the end of the day that determines fat usage. Once you have progressed up to it, you could work for 15 min at a higher level of exertion and burn the same calories and in the end, the same fat.
3. More muscles used = more cardio……”Functional” training on a balance board, dyna disk, etc utilizes more muscle so it’s a great cardio exercise? Don’t kid yourself! More muscle is important to cardio challenge, but only if there is a significant demand and energy requirement. A balance board doesn’t hack it.
Think of it this way, who would you rather look like, A marathon runner or an Olympic sprinter?