Jogging Makes You Slow

We have all done it, you have probably been ordered to do it by your coach, you'll probably want to do it to lose some weight... But is jogging really the answer to your training needs.

I mean, will going for a jog solve your lack of endurance in a game of squash, rugby, football or golf?

Are you lumping around more body fat around the court than you absolutely have too so you feel that a jog around the block will make this go away...

What I write over the next page or so will probably annoy you, you may even flat out disagree with me. All I ask is that you keep an open mind.

Some 40 or so years ago, a man Mr K Cooper invented the world of aerobics and ever since, we have been "shackled" to the concept of effective training involving an hour long bout of aerobic training, normally in the form of a jog, cycling down the street, or attending a fitness class.

However this form of training has been long since proven to NOT be the most effective method for most sports AND, more importantly, NOT an effective fat loss tool either.

How has this form of training managed to remain the foremost practised workout in the world? Whilst my sceptical head has many theories on this, the purpose of this article is not to disprove the aerobic method, but to provide you with reasons to try something else instead.

I could bore you with many studies that prove that Interval based training principles and resistance style workouts are better for your sports training needs, but instead I want to appeal to your common sense.

Unless your chosen sport is purely endurance based, such as marathon running, triathlon, long distance cycling or cross country skiing then you need to look at the how you challenge your body when you are "playing" your game?

Even an endurance based sport demands a different look for optimum training plans, but that is for another article!

Most sports require short bursts of effort interspersed with periods of rest. The ability for your body to handle these efforts is based on the ability for your muscles to recover effectively ready for the next effort. Think of the short sprint to reach a long ball, darting across the squash court, or rushing at an opponent to make a tackle.

Most sports require a level of strength exerted over a short period of time, ie. POWER. Think of a tennis stoke, golf swing, a leap or a quick start.

Most sports require a flexibility and at the same time a stability of your joints to execute a controlled movement. Think a kick of a ball, striking a ball with a bat, or throwing an object.

Now tell me how spending most of your training time doing a low intensity, aerobic style workout like that of jogging or an hour on an exercise bike is going to help you develop a better body for sport?

This style of workout that has been shown to restrict mobility, increase your chances of repetitive strain injuries and breaks down muscle tissue in order to retain your body's natural homeostasis.

Armed with a little knowledge and a helping of common sense, you can see that doing your "usual" workout may not be optimum for you or your sport! I also mentioned at the start that this style of training is not that effective for fat loss either! The only study I will cite in this article demonstrates that an interval based training plan has be shown to be NINE times more effective for fat loss than doing long slow steady state workouts such as jogging, or working out on an exercise bike for an hour or more!

Impact of exercise intensity on body fatness and skeletal muscle metabolism. Tremblay A, Simoneau JA, Bouchard C. Physical Activity Sciences Laboratory, Laval University, Ste-Foy, Quebec, Canada.

So what should you be doing for your sports training?

Well simple really, take a look at the demands your sport has on the body...

Is it short sprints, then go out and train for short sprints...

Is it dynamic, powerful movements whilst on your feet, then train to make dynamic, powerful movements whilst on your feet (that means stay away from the machines, and pick up a dumbbell or two!)

Is it jumping, first step quickness, changes of direction, flexibility, stability, strength, power?

You see what I am getting at?

Most of us never need to do aerobic style training, whilst to some this will come as a relief, you may still be resisting this paradigm shift. What I propose is such a fundamental shift in over 40 years of training folk lore that it is easy to dismiss such a simplistic concept.

Sabine is a keen skier, water in the summer, snow in the winter. Since changing her training approach from that of endurance athlete to that of power and strength, her sporting performance has taken a dramatic turn for the better, what's more her body fat percentage dropped to below 20%. Her workouts never last more than 45 minutes and has not done a single aerobic workout since the change.

Whilst every sport is different, it is important to note that the basic requirements of "most" sports requires a very different model of training than that which is normally adopted. Before heading out for your next workout, take a close look at the demands of your sport and ask yourself honestly if the jog you are about to do is going to make a difference? Or are you just doing it because that is what you have always done.

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PROFORM 450 TREADMILL Drive Motor

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PROFORM 450 TREADMILL Drive Motor Overview

The motor is the heart of your treadmill.  When you need your treadmill up and running you need a quality motor that will last and last and last and last!  When you buy your treadmill motor from Treadmill Doctor you can rest easy in the knowledge that you are being supplied by the final authority in treadmills.  We make sure that your treadmill is taken care of and you are taken care of as well! Just remember that the number one cause of a treadmill motor failure is high walking belt friction created by a lack of lubricant and a worn surface on the walking belt.  If you replace the motor, make sure that you check thewalking belt.  Otherwise you may be replacing the treadmill motor again!

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Active Bike

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AFA0002 Features: -Bike. -Stationary aquatic bike, recommended for fitness training, rehabilitation activities or just for fun. -Constructed from marine grade stainless steel. -Specially designed resistive pedals ensure greater resistance the faster you pedal. -Fully adjustable for height and reach, comfortable and durable saddle. -Rubber wheels attached to the base allows the bike to be lowered into or removed from the pool easily. -Assembly required.

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Turn Your Body Into a Fat Burning Machine

If you have a Body Mass Index (B.M.I.) of more than twenty five you need to lose weight and I recommend you do so as soon as possible.

To lose weight you need to eat less and move more and this usually involves following a sensible diet and an exercise plan.

The most effective way to lose weight is to train aerobically.

Examples of aerobic exercise include, brisk walking, cycling, jogging, swimming and many others. If you train aerobically four times per week for forty minutes you will become progressively fitter, change shape and lose weight. You will also enjoy your training, sleep better and feel much healthier.

Traditional diet theory assumes that the human body needs a fixed number of calories, (the calorie is the old fashioned unit of energy) say 2000 per day to function and the human body obtains these calories by consuming food. Any more than 2000 calories and the result is weight gain, less than 2000 calories and you should lose weight.

However, traditional diet theory assumes that the rate at which the human body burns calories, the metabolic rate, is fixed and this is wrong. Different people have different metabolic rates and the metabolic rate of an individual can change depending upon his/her level of fitness. We all know people who can eat what they like without gaining weight because they are lucky enough to have a naturally high metabolic rate. Most of us were thinner when we were younger because we were naturally fitter and our metabolic rate was higher.

Aerobic training increases your metabolic rate . It turns existing fat into muscle which continues to burn calories, twenty four hours per day, seven days per week even when you are asleep.

Aerobic training will turn your body into a fat burning machine.

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Lose Weight and Get in the Best Shape of Your Life, Easily!

Elliptical cross training equipment can be a foundation for aerobic fitness which can provide many fitness and health benefits, help you lose weight, reduce cardiac risk, and improve your quality of life. Every modern commercial gym has multiple elliptical cross machines in them because of their popularity.

Better Than Bikes or Treadmills

They are far better than treadmills or stationary bikes. They are low impact, and provide both upper and lower body conditioning. It works multiple groups of muscles at the same time with resistance and aerobic benefits. It is at least five times as effective in muscle development compared to walking or jogging. Multiple studies have confirmed that adding resistance training to your aerobic routine will supercharge your caloric burning ability.

Elliptical trainers have pedals that move both forward and backward in conjunction with handlebars. The combination of these exercises and movements creates a total workout that has benefits on multiple levels.

Low Impact

One of the contributing factors that have caused elliptical cross trainers to become so popular is that they are a low impact type of equipment. They give your joints a break, pun unintended! Being less stressful on your back, hips and knees it is a great piece of equipment for both young and old.

Although not the cheapest piece of equipment for your gym, they can easily take the place of several pieces of equipment including treadmills, stationary bikes, and simple upper body resistance machines. When you consider all of these factors the elliptical cross trainer actually is an economical choice for the well equipped gym.

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NORDICTRACK 9600 NLA TRACK

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NORDICTRACK 9600 NLA TRACK Overview

This is the replacement Bottom Track Ext for the NordicTrack 9600 NLA For Model Number CEL42541

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How to Balance Soccer-Specific Strength and Fitness Training - Fartlek and Strength Training

Conditioning is absolutely crucial for overall fitness, as well as speed of play and final half effectiveness. Fartlek is one strategy proven to be extremely effective for soccer athletes, male and female. Soccer, football as it is commonly known elsewhere in the world, is one of the oldest team based sports on the planet. It requires a person to run a bit more than the length of an American football field (approximately 110 yards) consistently for approximately 90 minutes. It also requires dexterity, suppleness, and a presence of mind to concentrate on using feet and legs as hands and arms. It is no surprise that soccer is the most popular game in the world, and it is also no surprise that strength training and conditioning for soccer is probably more focused than other sports.

Soccer-specific strength and fitness training is crucial for success at the sports highest levels, youth or adult. Soccer players require a combination of aerobic and anaerobic fitness due to the nature of the game and the fact that there is continuous movement with lots of short bursts of more intense activity.

Aerobic fitness is tied to oxygen use and anaerobic fitness is tied to work, power and strength. Soccer fitness is a combination of aerobic and anaerobic fitness with further specialization for each person's age and position. Conditioning for soccer is not one size or one program fits all sort of endeavor. It is often necessary to concentrate on mental training and motor skills when dealing with younger soccer athletes because conditioning and speed training is not easily connected or does not have an impact on those younger than the beginning teen years, except with a very small and select group of "premier" level athletes. After puberty, strength and conditioning training can and should have a major effect, however sessions should be focused and controlled, based on the age and sex of the soccer athlete. Also remember that strength and conditioning sessions develop a better player but are not a replacement for individual foot skill, vision, and teamwork. However, when training is done consistently, over a period of months, amazing results are possible.

One form of aerobic fitness training for soccer is called Fartlek, which means "speed play" in Swedish. Fartlek is a form of conditioning that puts stress on the aerobic energy system by keeping the athlete moving, without stopping for long periods of time. How this differs from a regular continuous running and/or circuit training is in the variation of speeds involved, variation that taxes the body and causing the individual to adapt to the strain. Fartlek sessions last approximately 45 minutes and use everything from walking to sprints. Fartlek deals with one of the most important things in soccer: speed of play. Soccer athletes are required to accelerate quickly, have a high maximum speed, react quickly, be able to change direction, and be able to sustain their speed. Fartlek and plyometrics (exercises that allow muscles to reach maximum force quickly) round out a aerobic workout and great amazing results during a relatively short training schedule.

Anaerobic training for soccer athletes is focused more on maintaining a lean physique that is not over muscled and inflexible. Soccer athletes are required to have high-speed and endurance, as well as be able to take the physical pain and punishment that often comes with contact. Push-ups and squats have made up much of the old-school approach to soccer strength training. Push-ups develop shoulders and the core muscles, and create a more well-rounded player. Squats develop power and speed for legs. However, while great exercises, alone they are woefully inadequate for overall development of top-caliber players.

Conditioning for soccer has varied mainly by age, rather than gender. This is incorrect and does not deal with the very specific requirements, and differences, between men and women, boys and girls. The older the soccer athlete is, the more he or she will see the benefits of strength and fitness training. However, when properly administered, sex-specific and soccer-specific strength and fitness training can have a dramatic impact on the physique and the play of youth soccer athletes. The proper conditioning program, combined with strength and fitness training will keep a player strong yet lean, increase the their oxygen intake, and increase their speed of play. The proper balance of training, aerobic, such as fartlek, and strength an fitness, such as circuit training, will also provide for greater body control and reduce the risk of injury. Sex-specific, sport-specific strength and fitness training, combined with aerobic training will enhance a player's strength, endurance, confidence, speed of play, and quality of play. Today's top athletes, amateur or professional, must find and use a balanced program of fitness to play at peak levels.

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