Thursday, January 28, 2010
Thursday, January 21, 2010
An evaluation method that I often use with my clients is Muscle Activation Techniques. It allows me to identify and correct muscular imbalances in the body that can eventually lead to injury and/or pain. The goal of MAT is to correct the problem before it occurs. Muscle Activation Technique examines the body’s limitations in range of motion and potential muscular weaknesses. Once asymmetries in the body are identified, isometrics and exercises can be prescribed to correct imbalances.
MAT not only helps athletes to recover from injuries quickly, but also helps them prevent injuries. It prepares the body to be more efficient in training and athletic performance. MAT can speed up the rehabilitation process by balancing the muscular system. It provides an improved environment for healing, allowing the athlete to return to participation faster. The end result is improved athletic capabilities.
To see more about Muscle Activiation Techniques go to www.muscleactivation.com
Monday, January 18, 2010
- If you are not training for anything specific, start out your workout with weights and not cardio. You can use your weight training routine as a warm up for your cardio. Using those muscles before you start your cardio will help you burn more calories.
- Try setting up a circuit. Do each exercise for 45 seconds with 15 seconds rest time. If you can alternate upper body, lower body and abdominals in a circuit, then you can do exercises back to back with minimal rest time. That way you can get more accomplished in a shorter time period.
- Stick to the major muscle groups. Back, chest, and shoulders for the upper body. For example: seated row, dumbell chest press, and lateral raise. Quads, hamstrings, and glutes for the lower body. Examples include leg extension, leg curl, leg presses, and squats. If you have time, then add in smaller muscles like biceps and triceps. You will be working your biceps and triceps too when you do the larger muscle groups.
- If you have the workout space, in between sets try jumping rope or doing side shuffles for 30-60 seconds. This will keep your heart rate up and make the workout more challenging.
Remember to listen to your body. It is important to push yourself, but if you are extremely short of breath, you should back off. If you are new to working out, gradually increasing your intensity over multiple workouts is a good idea.
Tuesday, January 12, 2010
- If you spend most of your time on one piece of cardio equipment, try breaking it up into 2-3 shorter workouts. For example: 15 min. stepmill, 10 min. bike, 20 min. treadmill.
- Be creative with using different programs on each machine. So if you do the elliptical on manual every time, try the hill program or interval training. Many machines have about 10 different programs to chose from.
- Get out of your comfort zone and try a different sport each month. Sports like tennis, racquetball, and squash are always fun to try! If you are in a cold climate, try skiing or even ice skating.
- Workout like a track star for a day. Find a track or stay on the treadmill and do speed work. Or pretend you are running a race and time yourself for a 3 mile run.
- Take a class. Many people are shy when it comes to taking classes. Most health clubs offer a variety of classes (spin, kickboxing, rock climbing, etc). If you don't belong to a health club and have a Lululemon store in your area, check out their class schedule. Each Lululemon store has free classes each weekend!
The biggest goal should be to have fun while you're working out!