How to Increase Your Muscular Endurance

August 28, 2018/in Blog, Muscular Endurance, Personal Training

Most people do not have very high muscular endurance. This is the ability to keep your muscles going over long periods of time without getting too tired. For many, it’s not something that is ever attained as it’s not trained hard for at all. Find out what you can do to improve this in your body.

You have to train with endurance and really push yourself for you to ever get to these types of fitness levels. There is nothing wrong with normal routines for overall health or weight loss, but endurance routines will be pushing you each time that you do the workouts. Do a little more each workout to push yourself a bit further.

You can train this type of endurance through cardio workouts. These would be things like jogging, ellipticals, cycling, jumping rope, or other forms of cardio. You need to be doing these multiple days a week for best results. Each time you workout push for a little more distance in less time. You want to go further faster. The best way to train for this is through high interval training. This means that you have periods of very high intensity that you are going all out mixed with intermediate intensity where you are taking more of a break.

You can also train this endurance through weight lifting as well. When you want to build endurance, you are going to use lighter weights. The reason is that you are going to push yourself until you can’t do another repetition at all. This is best done with lighter weights as opposed to heavy ones that you can’t lift that much of at all.

You can also focus on the foods that you are eating especially before needing your endurance. Get in food into your body like carbohydrates to help fuel your body and give you a bit extra energy that can turn into more endurance.

How Muscular Endurance Can Benefit Your Health

August 27, 2018/in Blog, Muscular Endurance, Personal Training

Muscular endurance is necessary if you are involved in strength sports like bodybuilding and weightlifting. However, it is also a must even for those of us who aren’t into any kind of endurance sport but depend on mobility and flexibility every day of our lives. Having good muscle endurance influences how we move about doing our everyday activities and how well we do them.

Everyday, people work out to achieve certain fitness goals and to have good overall health. One of the ways we determine our overall good health is to test our muscular endurance. Athletes work out and do intensive exercise routines in order to build up mass and strength so they can perform at their best.

They are tested for their it based on their age, gender and physical abilities and to be ready and prepared, they follow a healthy diet in addition to doing their exercises regularly. In addition, they also take sports supplements to enhance their performance, increase their energy and to take care of their muscles. This is the overall concept on which sport nutrition is based.

The body adapts to how it is trained. Training for muscular endurance for a cyclist is different from that of a runner, a swimmer or a bodybuilder. The amount of sets, weights and reps will vary as well as the time for recovery between each set and session. However long the recovery time is, it is important that the muscles have ample time to do it and this means ingesting quick-absorbing protein to help this process along. The quicker the muscles recover, the better it will feel for the next set of reps.

Muscular endurance is when your muscles are able to withstand a force exertion greater than being at rest for a significant amount of time. Athletes challenge their muscles to do just that but not without the help of sports supplements of course. Resistance training requires rest and when you exert force like lifting weights for example, certain nutrient stores in the muscles get depleted (like glycogen) and when you rest, your stores get replenished. Not resting between sets will force your body into a state of lactate production. It is training the pathways of energy production that use oxygen, so you can do your reps longer and without feeling tired easily.

It also benefits your health by helping you fight fatigue, reduce physical ailments like back injuries and slows down the aging process. Taking supplements that contain creatine, BCAAs and beta alanine ensure that you maximize your training by increasing your muscular endurance so you can keep working out to achieve your fitness goals faster by strengthening your muscles and delaying muscle fatigue. You achieve a well-defined physique as well because most supplements available today inhibit fat stores and just lets you develop lean muscle.

So when do you know you have good muscular endurance? The results vary really, because not all of us are created equal in the fitness department. However, good muscular endurance may be determined by committing yourself to doing a well-rounded routine on a regular basis.

Easy Six Pack Training with a Stability Ball

August 24, 2018/in Blog, Personal Training, Stability Ball

The exercises looked simple, but if you’re looking for a good six pack abs workout, using a stability ball to intensify your routine is tough to beat! The whole concept behind these balls is that regardless of the exercise you are doing, having to keep the ball stable causes total engagement of core and back muscles at all times. You can expect to get a six pack quicker than normal if you implement the exercises I will be going over into your six pack training routine.

For those who don’t know what I’m talking about, or don’t remember them, stability balls are large balls. They come in three sizes and the diameters are based on height. To do your six pack training session, pick a ball that you feel comfortable using (which should go without saying). People up to about 5’2″ tall should consider using the smaller sized (45 cm) stability balls, 5’3″ up to about 5’8″ may want to opt for the medium sized balls (55cm), and anyone over 5’8″ should use the larger sized ball (65cm).

Six Pack Abdominal Crunch

Of course you can do a crunch the old fashion way on the floor, but what fun is that? Instead, doing a crunch on the stability ball will dramatically improve your chances of being able to maximize your six pack training routine. To do this six pack training move on the ball simply follow the instructions here.

First, sit on the ball with your back straight and then move your feet forward two steps. This will place you in the position of leaning into the ball and balancing it with your body. Cross your arms over your chest and then tighten your abs. Next you want to crunch and here comes the important part. Hold and then slowly lower yourself back down onto the ball. To get maximum six pack training, I suggest performing three sets of these with 20 repetitions each.

Six Pack Training Back Extension

This is basically the reverse of a crunch, and it is a great way to strengthen your back muscles as well. To perform this exercise lay on the ball face down, with your hips at the top of the ball. You will have to spread your feet out some and use your toes to keep the ball from rolling. Place your hands on top of your head and then lift your torso up by contracting your back muscles. This will also cause you to fully engage your abs. Now you want to slowly lower back into the starting position and then repeat 20 times. I would do 3 sets of this exercise.

Six Pack Training Stability Ball Roll

This is a great exercise to use in your six pack training routine! I have found women find this exercise especially beneficial. What you need to do is start by kneeling in front of the ball and place your hands on top of it. Slowly roll the ball forward, away from you until your forearms are resting on the top. Hold this pose for a couple seconds (5-15, it depends on how easy this is for you) and then slowly roll the ball back towards you until you return to your starting position. If you do these correctly you will feel an automatic tightening of your abs as you perform both directions. Repeat 20 times per set for 3 sets.

Six Pack Training Opposite Arm and Leg Raise

I’ve seen these done in six pack training sessions on the floor without the ball, but to be honest, they’re far more effective on a stability ball. If you want to use these in your six pack training, you need to increase the intensity to more than the simple floor version. To do this exercise, lay on top of the ball with your toes and hands on the floor. Slowly raise one arm and the opposite leg until they are straight and level to the floor. Then repeat using the other arm and leg. Do 40 of these (20 each side) and repeat twice more for a total of three sets. This six pack training set also works your back, glutes and quads.

As you can now tell, using a stability ball for six pack training is extremely beneficial if you want to get a six pack faster. If you don’t have a stability ball, many places sell them for around $20.00. Make sure that you have an air pump handy, but don’t pump them up fully. You will want a little bit of ‘give’ to the ball for your six pack training. Make sure to keep away these from pets and children as, while they are pretty rugged, these stability balls can be punctured by sharp objects. Regarding six pack training, these are some of the best moves out there.

The trick to using a stability ball for six pack training is to do each move slowly and completely (which you should be doing regardless to protect your form). These exercises really cannot be rushed as you will lose your balance and fall off or injury yourself through poor form. I did a bunch of these last night and although my dogs thought I was crazy, it was one of my better six pack training workouts this week.

7 Advanced Stability Ball Workouts to Strengthen Your Core

August 23, 2018/in Blog, Personal Training, Stability Ball

A stability ball can be one of the best tools that will help you in strengthening your body. Many people like to use a stability ball to train their core muscles and improve balance and coordination. Here in this article, I will show you many exercises that you can use in your stability ball workouts. Some of these moves can be tough and may require some previous experience in using the ball.

When you are using these exercises in your stability ball workouts, it is recommended that for your first try, you hold onto a wall or hold onto something stable to help you learn the movement. Also, as part of your stability ball workouts, you should perform 1-3 sets consisting of 10-15 reps for each of these exercises.

Stability Ball Workouts #1: Ball Twist

Get yourself into a push up position, except that your feet will be laying on either side of the ball. You should turn your ankles so that they are hugging the ball.
While keeping your body straight and hands directly under your shoulders, slowly twist the ball to the right.
Then repeat by twisting it to the left.

Keep in mind that your shoulders and back should be leveled during this exercise; don’t let your body sag in the middle.

Stability Ball Workouts #2: Butt Lift

Sit next to the ball with your glutes (butt) on the ground. Your head, neck, and shoulders should be supported by the ball, and your knees will be bent.
Squeeze your glutes and raise your hips until your body is forming a a straight line; your knees will be bent at a 90° angle. (you will basically look like a bridge)
Hold that position for 3-5 seconds, then lower your body and repeat.

Stability Ball Workouts #3: Back Extension

Lay on top of the ball, face down. Position the ball under your hips & abs. You can leave your knees straight or bent (but your feet should be touching the ground). Keep your hands behind yourself.
To do the movement, you are going to try to slowly roll the ball. You should lift your chest off the ball and bring your shoulders up until your entire body forms a straight line.
Lower your body and repeat

Stability Ball Workouts #4: Hip Extension

Lie down on the ground, with your feet on top of the stability ball. Relax yourself.
Using your abs, lift your hips off of the ground (squeeze the glutes) until your body is forming a straight line.
If you would like to make this more challenging, lift your hips up and then lift one leg off of the ball. Hold for a second, and then lower your body. Repeat by lifting your other leg off of the ball.

Stability Ball Workouts #5: Ball Rotation

Lie down on top of the ball, with the ball positioned underneath your shoulders. Keep your arms extended over your chest, with your palms together.
Position your body to form a straight line (you will look like a bridge).
Tighten your glutes and abs, then slowly twist your body towards the right. While you are doing that, move your arms downwards so that they are parallel to the ground.
Come back up and repeat by moving your body to the other side.

Be sure to not fall off your ball by rolling too far! Use your abs to twist your body!

Stability Ball Workouts #6: Ab Roll

This exercise should not be done if you have back problems!

Kneel down on your knees with the ball placed in front of you. Put the ball in front of you. Then place your arms on top of the stability ball, with your arms parallel to each other.
Tighten your torso and slowly roll the ball forward. You should roll the ball forward as much as you can without arching/straining your back.
Squeeze your abs and slowly bring the ball and body back to its start position.

Stability Ball Workouts #7: Ball Balance

Lie face down on top of the ball. Place the stability ball in between your abs and hips. Keep your hands on the floor, and your legs straight (your legs will be off of the ground & they will be parallel to the ground).
Hold this position for 20-35 seconds, while keeping your body straight.
While you are doing step 2, you will take your left arm and slowly raise it off of the ground. You will now only have 1 arm to support you.
Keep your arm up for about 3-5 seconds, then repeat it by lifting your other arm of the ground.
While you are doing steps 3 & 4, do your best to maintain balance; don’t roll off of the ball or collapse! Maintain a straight body!

With these 7 advanced exercises, you’ll have an amazing stability ball workouts that will give you a strong core within no time. Work your body often and maintain a good diet and you’ll have that great looking body you’ve always wanted.

Training with Stability Balls

August 22, 2018/in Blog, Personal Training, Stability Ball

Stability balls are also known as gym balls, Exercise balls, Fit balls, Balance balls, Flex balls, Stretch balls, Yoga balls, Pilate’s balls, Ballast balls or Swiss balls. They are a product that has been around in the fitness industry for many years.

History tells us that the balls were originally used for Physical Therapy and rehabilitation purposes and from here they were seen as a piece of apparatus that could assist people with Strength Training, Flexibility and Core work.

Stability Balls: Versatile

The Stability ball is very versatile and also highly portable so it can be used in the gym, for training in the park or taken to someone’s home. It doubles as a bench, where the client can either sit upright doing their weights or body weight exercises, or lying down doing back chest or arms work. In comparison to buying a bench which is far heavier to transport or lift the ball is less than a quarter of the cost.

A bench allows you to isolate or support the body weight where as the ball focuses on the balance and Stability challenge more. It isolates a part of the muscle group and focuses on strengthening the muscles around the contact point, whereas with a flat back there is no possibility to work on a section of the back or arch the back in any way.

When using a bench for abdominal work again there are limitations when it comes to lever length and positioning of the body, but when you use the stability ball your options include the wall, side lying position, lower abdominal work or crunches.

Improve Your Posture With Stability Balls

The stability ball is also widely recognized as a tool to promote good posture and can be seen in many work places as a substitute for chairs. The ball helps alleviate slouching that is most common in chairs and makes the person sit more upright. For people with lower back problems it also allows shifting of weight to distribute less pressure on the spine.

In the fitness industry, professionals continually came up with more uses of the ball and two of these areas are power work and sports conditioning.

Due to heavy weights being used in the exercises, some stability balls were exploding under the excess load and this led to some injuries. So the stability ball companies developed new balls that had a minimum standard of breaking under load. Most balls and insurance companies require a loading figure or Anti- burst rating of around 350kgs.

So when buying a ball, check that you buy the right size for your use and also the right strength rating. Prices will vary.

BOSU Balance Trainer

BOSU have a new Stability ball on the market called the BOSU Ballast Ball.

The ball has weight inside (shot or sand based) which is used as Ballast or counter weight. You can lift it, shift it, or shake it, depending on how you move the ball and how fast. It was again originally developed for rehabilitation and is a great tool for shoulder work, and core stability.

Its next major use is as a normal stability ball that allows you to do all the exercises you would on them, but with the versatility of the added weight you can combine single strength and movement exercises such as a squat and jump press into a sports specific move.

The added advantage of this ball is that it will not move or roll away from you. This also eliminates the need to anchor your feet on or against a wall in a lot of stability training exercises.

Improving Your Health with Stability Balls

August 21, 2018/in Blog, Personal Training, Stability Ball

We can easily spot a large rubber ball at a gym or in the house of your friend. It is called a stability ball which is very helpful in performing various exercises without causing any injuries to your body. Kids usually find it as a good toy to play with.

Here in this article you will find out why it is one of the best exercise tools which is cheaply available in the market today. Many become skeptical when it comes to the idea of doing exercise on a ball. But a stability ball can challenge your body in such ways which you never thought to be possible before.

The first thing that one must understand is that stability balls are not something which were invented recently and eventually became prominent. It was first used by physical therapists during 1900s. Orthopedic surgeons of that time found this simple device to be very effective in the rehabilitation of patients after surgeries. Various flexions could be performed without much effort. This prevented any injuries from happening.

They can also be used for preventing the emergence of any physical disability. Stability balls are usually large and are made with heavy-duty rubber. When inflated, it can sustain pressure up to 700 pounds.

It is easy, comfortable, and supportive for using as exercising aids. The air inside the ball makes it to curve around your body’s shape and gives us optimum support for performing various types of exercises. Changing positions during exercise is also easy as you can stay off the floor by giving support on the ball. Major muscle groups can be worked together for getting optimum benefit for your whole body.

Some of the benefits of using stability balls for exercise are that you will get improved muscle tone, muscle strength, and endurance. The stability of the spinal cord is also improved. There are certain aerobic training programs which are specifically developed for stability balls.

The simple act of balancing your whole body on to a stability ball will give you improved balance, stability, and coordination. It allows you to maintain proper body posture and balance during your daily activities. Normal exercises which we perform in gym are concerned with increasing the strength of specific muscles. They don’t improve the functioning of ‘stabilizer muscles’.

But by doing exercise with stability balls you are working all the stabilizer muscles which are very important for maintaining right posture and for avoiding injuries.

Uses of the Stability Ball

August 20, 2018/in Blog, Personal Training, Stability Ball

The stability ball dates back to around 1960 when the Italian toy maker Aquilino Cosani designed and sold the ball mainly in Europe and it was known as the Gymnastik Ball. It wasn’t until about 1980 that the exercise ball made its way to North America being used for clinical rehabilitation.

The stability ball has been called by a variety of other common names such as Exercise Ball, Swiss Ball, Balance Ball, Fitness Ball, Physio Ball etc.

Proper ball size is determined by the user’s height. When seated on the ball, your hips and knees should be close to parallel with the floor. The following is a size chart to help you determine which ball size is recommended for your height.

55cm – inflates to 21 inches high – 5’to 5’7″
65cm – inflates to 25 inches high – 5’8″ to 6’3″
75cm – inflates to 29 inches high -Taller than 6’3″

Using a stability ball is great for many things. It can strengthen the back muscles, the core and abdominal muscles. If you are working out to achieve great abs, this ball can definitely target the abdominal areas.

Some easy to start exercises on the stability ball are sit-ups and crunches. These exercises will help you to use more muscles than by doing them on the floor. When using the ball for other exercises, such as holding the ball in front of you on the ground, and doing leg lifts, you want to make sure you have balance and use a focal point.

Always remember to breathe and never hold your breath.

Sitting on the ball at any time, instead of in a chair, will give your body and core muscles a good workout. This will also help improve your posture and balance. By sitting straight up on the ball, this will take the pressure off of your back. The stability ball works the “foundation” or trunk in almost every exercise, whether it is a targeted activity for upper body, lower body, or specifically for the abdominal and low back. Your body can be easily positioned on the ball to go through a greater range of motion. Allows you to be comfortable “off ” the floor for many exercises.

Because the ball is a little unstable and you must constantly adjust to remain balanced, use of the stability ball improves the functional strength, balance and flexibility of the body. Using free weights with the ball as a bench is great for all those stabilizer muscles.

Stability balls make great additions to anyone’s home. They can easily be used at the office or even deflate them and take them with you on vacation. No matter if they are used for strengthening the abdomens, flexibility, or balancing, the list goes on. The stability ball has become very popular, very easy to use and a must have for exercising.

Low Intensity Workout Tips

August 17, 2018/in Blog, Personal Training, Workout Advice

Every workout routine on the market isn’t right for every person. When you begin a workout after a long hiatus or if you’ve never exercised in your life, you shouldn’t go all out on your first day of training.

The best approach is to participate in a low intensity workout for at least 40 minutes. This is to ensure that you don’t overwork your muscles and become a victim of mental burnout.

Low intensity doesn’t mean that you should coast through your workouts. Your heart rate should reach 40% – 60% of the maximum rate. If your heart rate is lower than 40%, you are not getting the most out of your workout. If your heart rate is more than 60% you are doing too much too soon, and your body will feel it.

That’s one of the reasons people quit working out early on in their training. They are so gung-ho about the process that they put in more effort than their body is ready for. In turn, the body reacts negatively and before you know it, their back to the couch with a salty bag of chips. Don’t let this happen to you.

There are several low intensity workout routines you can participate in, including walking, cycling or jogging. These old standbys never go out of style, probably because the exercises are easy to do. To get the most out of your routines, make sure to walk, cycle, or run at least four days a week.

Also make sure to vary your routines. If you’re on equipment, increase the intensity from time to time. Or if you exercise outdoors, search for a place that is hilly. Monitor your heart rate to ensure you are within your zone.

Essential Oblique Exercise Advice

August 16, 2018/in Blog, Personal Training, Workout Advice

If you don’t do any exercise at all, you are never going to get great abs! And I know you’re looking to get great oblique abs! If you didn’t click to look at this oblique workout article, then you will never know whether you can achieve fantastic abs or not.

Find out what you have to do – stick to these 3 simple rules – and you will soon be on your way to getting great abs. Stay focused, stay determined and persevere. You can do it! This is a means to an end. You want something out of this, but you have to put the work in to get it.

The suggested rules for your oblique workout to work, are:

1. Exercise

There is no avoiding it – exercise is part of the oblique workout – and it has to be done. Try to include some obiques exercises at least 2 or 3 times a week into your workout routine. Choose some exercises that include the use of weights, and this will help to strengthen your muscles fast. It will build them too which is great because bigger muscles use more calories, which means they help to burn excess body fat.

Examples of exercises in a highly effective oblique workout, would be: medicine ball twists, side raises on an exercise ball or some dumbbell side dips.

2. Nutrition

Eat a well-balanced, healthy diet of lean protein, complex carbohydrates and healthy fats eg fish oils / olive oil. At all costs avoid trans fats and try to avoid refined sugar too. Drink lots of water to help re-hydrate your muscles as you train.

3. Burn the Fat

Now that you are including an oblique workout in your exercise routine, your muscles will be developing, and growing strong with the help of the protein in your diet. But you will need to do one last thing to help burn more fat off to reveal those great oblique abs.

Intense cardio sessions are the answer to this. High intensity interval training sessions to be precise. These involve a short blast of intense cardiovascular training output, followed by a shorter less intense output session, and then alternated high intensity and lower intensity for a maximum of 20 minutes. For example, you could sprint for 20 seconds and then jog or walk for 10 seconds, then sprint, then jog or walk, etc.

You can start with 2 minute sessions if you are a total beginner, work up to 5 minute sessions, and intersperse these 5 minute sessions throughout your oblique workout routine for maximum effect. You will get the results you are after, if you stick to this complete oblique workout and remain focused and determined.

Hyper Effective Workout Advice (Chest Exercise for Men)

August 15, 2018/in Blog, Personal Training, Workout Advice

Ask any woman and they will not hesitate to tell you a man’s most attractive physical feature is a highly developed chest. So it is no surprise that men fervently search for ways to workout their chest muscles in order to develop them into pecs all women will love and other men will envy.

If you have been searching for hyper effective workout advice for male chest exercises, you have finally found the right article.

Chest Exercises

Out of all of the chest exercises created for the male’s pectoral muscle in mind, the bench press is arguably the most highly effective one. Bench presses can do many things for your chest, such as bring you the benefit of ripped pecs and increase the back arm muscle strength. If you want to take your bench pressing workouts to a whole new level, try alternating the way you space your hands.

Parallel bar dips will be the next chest exercise you should move to once you have slightly built up your pecs. When you do dips on the parallel bar, you will be adding great definition to your chest. Although parallel dips have a higher level of difficulty than bench presses, the reward is worth the extra effort. If huge pecs are what you are after, dips are what you must do.

The last exercise technique is called the dumbbell incline bench press. This exercise is the key to adding muscle mass to your upper chest, which will in turn give your pecs an overall thick look.

Exercise Tips to Remember

Even though the above chest exercises are hyper effective, it is still crucial to switch up your routines as well as increase your intensity at regular intervals in order to build your chest muscles quickly and efficiently.

Also, it is more important to be slow and controlled with your repetitions as shooting for a high amount of reps to complete or the heaviness of the weights you lift.

Always keep your elbows at a 90 degree angle in comparison to the floor as well as lined up with your barbell, and your arms should remain parallel with your bar. This form is vital to the proper building of pectoral muscles. If your elbows are bending towards your side, like many others make the mistake of doing, you will gain muscle mass in your triceps and shoulders instead of your chest.

Nutrition is Key

Your nutritional intake goes hand in hand with your chest exercises. Loading up on lean protein is ideal for building muscle mass.

Of course, your caloric intake plays a big role in the increasing of muscles too. The general rule is to take in a minimum of 1,000 more calories than your Basal Metabolic Rate, or BMR. Your BMR is the calories your body burns daily while at rest and this number can be calculated through various tools on the internet. There is no mistake about it; a high caloric intake is not optional for those seeking to build their chest muscles quickly and effectively.