The number one rule in marathoning is don’t try anything new on race day or race week. Stick to what your body knows and treat every long run like a dress rehearsal for the race.
Box jumps are a basic quintessential plyometric workout that build explosive power, strength, and stability. However, people tend to use incorrect form that could cause some serious damage to your body. Once you nail the correct form, add box jumps to your workout to target your fast-twitch muscle fibers that will ultimately improve your lifts. If you are new to box jumps, start with a box no higher than knee height and work up to a higher box.
Many people know how great the rowing machine is for a full body workout but they hesitate to use one because they don’t know how. Learn the proper form and technique below so that you can be confident the next time you row.
Whether it’s the run as part of an IRONMAN or if it’s a stand alone marathon, when you ask many athletes their run strategy for the upcoming race, it often goes something like this, “I’m going to run as far as I can and then will add some walking when I have to.”
So, you committed to functional strength as part of your training. Now two days after your big strength session you can barely move. We’ve all been there. Let’s talk about how to handle these sessions within the tapestry of your training.
Planks are one of the most effective workouts you can do. They work all parts of your body at the same time giving you a better full-body workout. Planks are also great because they achieve substantial results in a relatively short amount of time. Work your core and support your spine by doing planks everyday.
Have you ever thought about becoming a personal trainer, but didn’t know where to start? There are a lot of programs out there that promise easy certification, but not all of them are worth your time, and not all of them are entirely legitimate. If you love fitness, and you love helping others achieve their fitness goals, then becoming a personal trainer might be right up your alley. Here’s what you need to do if you want to make the leap and become a personal trainer.
The first step is always going to be some heavy research. As with anything you do that requires a significant investment, you would be wise not to simply jump at the first option that looks good. There are plenty of resources out there, but make sure you’re looking for a program that is nationally recognized and accredited. The National Commission for Certifying Agencies is generally recognized as the authority on accreditation. The last thing you want to do is spend time and money on a certificate that doesn’t mean anything to employers.
You don’t have to specialize immediately, but becoming a specialist in an area gives you more credibility and you have the opportunity to become an authority in your field. People will actually feel more confident about your services if you present yourself as a specialist, rather than saying you know about all facets of fitness—even if that’s true.
Invest In Yourself
You’re going to have some upfront costs, mainly the cost of your certification classes and everything that goes along with that. The expense can be daunting, but if you’ve done your research and know that you’re capable of excelling as a personal trainer, then you should invest in yourself. And that also means studying and doing well on your exam. The certification isn’t cheap, so make sure you give it everything you have to pass that exam and make it worth your while.
Where To Work
You have two basic options for work once you get certified. You can work in a health club, or go it alone and work as an independent personal trainer. Working for yourself lets you be your own boss and set your own schedule, but you’ll have to work harder to get clients, as well as finding a space to use for your business.
Working at a gym or studio gives you a little more job security and stability. You’ll also have a much easier time getting clients through the club you’re working at. Just remember that most employers will have you sign a noncompetition agreement that prevents you from jumping ship with all the clients you’ve accumulated while working for them. Make sure you carefully read your contract and understand exactly what you’re signing.
If you want to read about some regular people just like you who’ve made fitness their goal, check out our Promax DOers. And while you’re there, find the protein bar for you with our Pick Your Protein tool!
The amount of time you should rest in between weightlifting sets is different for everyone. The time you should wait is based upon your goals and objectives. It is important to identify what your goal is and use that goal to determine appropriate resting periods. Some of the more common goals people have include:
Strength Training – This type of weightlifting is to help you get stronger faster. The ideal rest period for strength training is between three and five minutes. This is due to the body’s ability to produce phosphagen, which it only has a small amount of and quickly burns through. Phosphagen makes it possible to lift heavy weights and perform one to six reps in quick succession without the use of oxygen.
Muscle Building (Hypertrophy) Training – This training helps increase muscle mass, so you can get bigger quicker. With muscle building training you should be using moderate to heavy weights, and be able to perform between six and twelve reps at a time. Muscle growth is stimulated by the release of anabolic hormones by the body. Resting one to two minutes between sets causes the body to release a greater amount of this hormone and results in bigger muscles.
Endurance Training – This weightlifting training helps to increase muscular endurance rapidly. The objective is to help the muscles become more resistant to fatigue. One of the more common causes of muscle fatigue is the build-up of lactic acid in the muscle tissues. In order to remove the lactic acid, and at the same time increase endurance, you want to use light to moderate weights and complete between fifteen and twenty reps in about a minute or less. Rest periods should be approximately 45 seconds to 2 minutes, in between sets.
With each type of weight training, as you can see, there are different rest periods in between sets. Therefore, you should focus on only one of the above goals/objectives for your entire weightlifting session. It is perfectly acceptable to mix it up and concentrate on muscle building during one session, endurance in another, and so on.
Weightlifting and Weight Loss
In addition, there are people who use weightlifting as a means to burn calories and lose fat. In this situation it is best to use a combination of strength, muscle building, and endurance training, along with cardio training. Just remember to concentrate on only one type of training at each workout session.
It is equally important to remember that muscle tissue weighs more than fat. As you work out and your endurance, muscle mass, and strength increase, so can your weight. By no means does this mean you are overweight. Rather, your body is becoming a lean, calorie-burning machine. As a result your dietary needs will also change, and your caloric intake could be more than before.
It is easy to supplement your meals and ensure your body is getting the right balance of nutrition with energy and protein bars from Promax Nutrition. For more information about our products or assistance with ordering, contact us today at (888) 728-8962.
The NBA playoffs are here again, and while Golden State looks to defend their title, we get to witness some of the world’s greatest athletes going head to head over the course of the playoffs. Sometimes we take that greatness for granted when we watch them play. It’s easy to say that those players simply have loads of natural talent, but we should remember that they beat out literally thousands of other players along the way to get to where they are. Natural talent is pretty random, but no one is born with an insane work ethic.
You can be certain that the players who’ve made it to the playoffs are some of the hardest working athletes around. That level of dedication is an inspiration to us all, but not everyone has the dream of an NBA career to keep them motivated. So next time you’re feeling unmotivated before your workout, use these tips to get you going.
Give Yourself Visual Cues
Keep your dumbbells in plain sight in your room. Leave your running shoes by the door. Prop your tennis racket in a corner you see every day. Visual cues send messages to your brain that can help keep working out in the forefront of your mind. The saying “out of sight, out of mind” is actually pretty true when it comes to fitness motivation.
Find A Workout Buddy (Or Two)
There’s no better motivation than getting a text from your friend asking if you’re coming to the gym today. Knowing that you’re missing out while your buddy is getting a workout in should make you think twice about that Netflix marathon you have planned. Plus, a little friendly competition never hurt anyone, and working out with a friend will give you the edge you need to push yourself. And having a bigger group can help you when one of your friends really can’t make it to one of your workouts.
Really Reward Yourself
If the only reward you’re giving yourself for working out is the knowledge that you’re in slightly better shape, then you might end up with some motivational problems. A vague overall goal simply isn’t as effective as something tangible that you can have directly after your workout. A smoothie, protein bar, or even a few episodes of your favorite show as a workout reward can help get you up and moving.
Identify What’s Stopping You
It’s easy to imagine how good you’ll feel after, and even during, a workout. However, we all know that doesn’t always get you out of bed. Take some time to really think over what’s stopping you from going to work out, and once you identify it, it’s easier to come up with a plan to keep yourself from flaking on your workout regimen.
You may not be an NBA superstar, but that doesn’t mean your fitness goals should be any less important to you. So check out our blog for more great fitness tips, and while you’re there you can find the protein bar that’s right for you.