Category Archives: Exercises

How to Train for MMA

Posted on by
Reply

Mixed martial arts is one of the most brutal, and popular, sports out there. It has started to challenge boxing and professional wrestling for the most watched and talked about combat sport. Many  fans want to stop watching the sport and start participating in it. But where does the would-be fighter start with his or her mixed martial arts training? Read on.

The first step is to build a base of fitness. Fighters should have excellent aerobic and anaerobic fitness. They must have good functional strength and power and have excellent flexibility. Fighters should work out 4-5 times a week on top of their technique training. A great way to combine many exercises is to do circuit training. This can also simulate fighting for 5 minutes, followed by a few minute rest.

Fighters also need to focus on technique. Regardless of whether they focus on long-distance striking, grappling, or ground fighting, a fighter needs to be well-rounded and understand the basics of each style of fighting, if only to counter an opponent. Trainees need to be familiar, at the very least, with boxing, wrestling, Brazilian Jiu-Jitsu, kickboxing, and close quarters combat. Depending on your strengths and your personal style, you will want to specialize with a particular strategy and technique, but at the start, you need to cover all the bases.

Trainees should acquire the proper equipment in order to effectively train. This includes the proper gloves and shorts, training equipment like punching bags and octagons, and other tools. For the serious learner, obtaining the services of a coach or trainer will be crucial. Many MMA gyms are popping up across the country and provide coaching and teaching services to newbies.

Even if you don’t fight, training for MMA can provide many other benefits. For example, the health and confidence benefits alone are worth the training. You can also pick up valuable self defense moves that may protect you in the event of a physical conflict on the street.

Current Running Fads To Try: Chi, Trail and Barefoot

Posted on by
Reply

As more and more people join charity walks and runs all over the world, running has grown in popularity. But, that has also introduced a whole new group of people to some of the more common injuries of running: shin splits, lower back pain, plantar fasciitis, and more. In response to all these aches and pains, there are a few different methods of running that have gained popularity recently that purport to reduce injury. Here’s a quick overview of the running methods and what specialized gear (if any) you need.

Trail Running

Trail running is running on lose gravel up and down hills, through puddles, etc. It’s thought to reduce injury by keeping you off the pavement , thereby lowering the impact of each step. Running off of the asphalt can definitely reduce your impact, but if you’re not using trail running shoes, like the New Balance 810 shoes, you might be creating more problems than you solve. Trail running shoes will prevent you from slipping – which is a must, because if you are slipping your balance will be off and you will be prone to twist yourself or trip and fall.

Chi Running

Chi running stays on the sidewalks and asphalt, but advocates for a different stride, where you keep your limbs close in to your torso and use your core muscles to control the rest of your body. Your strides will be much shorter and you’ll want to end up striking with each step in springy part of your midfoot. For this, you are going to want a shoe like the New Balance 801, which strengthens that arch and can help keep you from heel striking. Chi Running can be very helpful, but you probably want to incorporate some core strengthening exercises into your routine to help keep your running on target.

Barefoot Running

Barefoot running is just what it sounds like – running barefoot, so no gear required. The idea here is that you stay up on your toes, and end up running like a child does, on your tip toes. This provides an excellent calf work out, but even more so than the other methods, you will want to work your way into this VERY slowly. Just running around the block on your toes can be the equivalent to doing hundreds of calf raises, so you are likely to be VERY sore for a couple days after your first (and second and maybe third) runs as you build up those calf muscles.

Enjoy the Positive Benefits of Yoga With Your Own Mat and Bag

Posted on by
Reply

Most people go to a yoga class to exercise and reduce stress. The concept is very inviting and yoga classes are becoming more and more popular at gyms and fitness centers. Many people attend a class and say it has a positive impact on their life, health and well being. People seldom give much thought to the type mat that they use for the experience. The mats provided by the gym can be a source for bacteria but most people never even think about the possibility. However, an exercise facility is the perfect breeding ground for MRSA, a horrible infection caused by methicillin-resistant staphylococcus aureus bacteria that can be deadly. Yoga mats are used by many people over and over and are often not cleaned properly. This allows the bacteria to flourish on the community use mats. Instead of being a relaxing and healthy experience the mats could cause an infection that could alter a life permanently. Avoiding public use mats is a great first step to avoid bacteria. Continue reading →

Easy Double Chin Exercises

Posted on by
Reply

Many easy double chin exercises can be done in a few minutes each day. Because they don’t take much time, they can easily be incorporated into your daily routine. Though it may takes a few weeks to notice the results, you can achieve the results you want with some dedication.

There are toning movements and strengthening activities that, used in combination, should help tighten the area under the jaw that has become saggy. You can begin by slapping the bottom of your chin gently with the top, flat part of your hand, for two to three minutes each day. You can use the back of your hand again, placed flat under the chin, while trying to push your hand away, by lowering your jaw.

When going to bed at night, lie on your side and tilt your head back until you feel the stretch. This helps with muscle tone. Lying on your back, raise your neck up slightly and move the head from left to right. This should be done a dozen times to start. Then you can move the head back and forward again, for the same number of repetitions. Both these movements can be increased as you become comfortable with them.

While standing straight or sitting upright, tilt your head back, then open and close your mouth as many times as comfortable. You can then move the lower jaw forward and up, trying to reach your upper lip. This movement is especially simple and can be done three or four times a day, while working at your desk or on a break. Try to do at least a dozen repetitions. Another great movement that can be done while working is the chin press, where you tilt your head forward and try to push your chin to your chest. All these simple movements will have your double chin looking less saggy in no time, if they become part of a daily routine.

Role of Complex Carbs in a Runner’s Diet

Posted on by
Reply

We all know how running can be effective when your health is in question. First of all, you increase the flow of oxygen in the blood stream which energizes the entire body and lifts up your mood. Second, it keeps a strong and healthy heart over the years. Also, the muscles are developed, bones and joints are strengthened and the fat is trimmed. Continue reading →

Why You Should Always Have a Spotter to Help You Lift Weights

Posted on by
Reply

What is a spotter?  A spotter is someone who watches you carefully whilst you are lifting free weights.  If you don’t have a spotter and you slip, or your muscle snaps or gives way under the intense pressure, then you risk doing yourself some serious damage.

You could even kill yourself.  This has actually happened and does so regularly!

Let me give you a couple of personal anecdotes.

When I was 16 I was performing some dumbbell pull-overs with 45Kg.  I was lying with my back on a bench.  It was stupid really, my triceps were dead from bench press, shoulder press and tricep extensions.  But I had just accepted a bet.

It went ok until the 10th rep, and I got sloppy.  My tricep suddenly gave way, it didn’t snap, just exhaustion, and the whole weight landed on my face.  This caused the first weakness in my neck.

The second accident was just last year, some 20+ years later.  I was bench pressing 65Kg, which isn’t a lot, but it was at a 45 degree angle.  This time my shoulder popped out and it was only the muscle that stopped it completely giving way.  Again, I nearly dropped the whole thing on my chest.  I managed to roll it off and limp off to bed (it was late at night at home.)

In neither instance was a spotter watching what was happening.

A spotter will keep you safer that if you try to do it alone.  He or she can also encourage you to go for that last rep or two.  Imagine lying on a bench and you have just lowered the bar to your chest.  You wouldn’t risk it if you thought it wasn’t going to go up again, eh?  But with a spotter you can do that negative rep and they can help you lift it off again.  More work, more growth.

If you don’t have a spotter available then you really are putting yourself at risk.  A good alternative is to choose something like home multi-gym equipment.  That means that if you do drop it, it will more than likely land safely.

Tips on How to Jump Higher

Posted on by
Reply

There are many reasons why one would want to learn how to jump higher, but most often it is for enhanced performance in sports like basketball or track and field. There are many exercises that an athlete could do on a regular basis to achieve their goal of a better vertical jump.

There is no better way to learn than from experts in the field. Cade Orvin and Jacob Hiller are two of the leading experts in vertical jump training and they have created a program that will will help you learn how to jump higher than you ever thought possible.

As with any exercise, it is important that the person completing them is healthy enough to start a new exercise regimen. Athletes may consult with a physical trainer or physician if they have any concern about this issue.

Jumping exercises, as with any exercise, should be done on a consistent basis. Many find it helpful to stick to a schedule when it comes to exercise. It is also important that the person doing these activities limit the days they do them to avoid getting burned out and giving up on their goals.

The first thing a person must do before straining themselves is to warm up. This gets the muscles ready to exercise. Warming up can be accomplished by walking briskly or doing any other form of light cardio activity.

For a better vertical jump, the legs and core of the body need strengthened. This can be accomplished by performing exercises such as knee bends, toe raises, and crunches. Jumping rope is also a great way to strengthen the muscles used to jump.

These exercises are the best way to learn how to jump higher. They target and train the areas of the body that are used in the vertical leap, but they can only improve performance if done on a regular basis.

How to Build a Good Exercise Program

Posted on by
Reply

Many people choose their gym by the location. Don’t get me wrong the location of the gym where you go is an important factor when it comes to making sure that you go there on a regular basis, but what should be more important is the qualit of the gym. Today most gyms are filled with fitness equipment and machines that provide the users an unnatural movement pattern, and a reduced amount of muscle stimulus.

What you want to get from your gym is results, and if you just use simple exercise machines that are designed to isolate specific muscle groups, you aren’t going to get good results. Even if you manage to wear down a specific muscle group, your body will not have the hormonal response as it would by doing a compound movement with free weights. If you would perform a deadlift, you would activate all the muscles in your body at the same time. This will cause a reaction that increases the production of anabolic hormones, and also growth hormone that is known to increase the use of fat for energy. This is the biggest reason for using free weights and compound movements for every single goal. The amount of repetitions and resistance varies depending on your goals, but as a rule of thumb you should be working with as heavy weights as possible to perfrom a given repetition scheme.

If you were to build more muscle, it is adviced that you perform sets that are medium length. For larger muscle groups like your legs, this would mean doing more than six repetitions per set, but less than ten. For medium sized groups like your petcoralis you should do a rep scheme from eight to twelve repetitions. If you want to burn fat you could double the set length, but at the same time make sure that you are using weights that allow you to do just that amount of reps and no more.

If you are looking for a good gym in the southern Finland where you have enough free weights and space to carry out an efficient exercise program, have a look at Keravan Kuntoklubi – it’s the best gym in Finland!