Hello Fitness Challengers,
I'm back from a very relaxing week in Mexico and looking forward to helping you perform better on the results challenge. These fitness tips will help improve your overall performance.
One Mile Run
Try interval training. Start out with a 1:4 (sprint to jog). Sprint for 30 seconds, then jog for 2 minutes, repeat until you reach one-mile. As you become more fit, try a 1:3 (sprint to jog). Sprint for 30 seconds, then jog for 1:30. If you are more advanced you can start with 1:1 (sprint to jog) then progress to 2:1, 3:1. As your fitness level improves, increase your intervals to 60 seconds.
Muscular Strength (1 -RM)
Perform either the bench press or leg press using 60 - 70% of your 1 Rep Max (your max is posted on the results wall in the gym). Perform 3 sets of 8 to 12 reps and increase the weight each set. Perform 12 reps @ 60% max on set one, 10 reps with 65% max on set two, and 8 reps @70%max on set 3. Rest 2 to 3 minutes between sets to allow your muscles to fully recover. When you can perform 8 reps on your last set for two consecutive workouts, increase your starting weight by 5%. If you are an intermediate lifter, you can train with 70% - 85% of your max with a rep range of 8 to 10. If you are advanced, you can train with 80 - 100% of your max with a rep range of 1 to 8.
Flexibility (Sit and Reach)
The sit and reach test measures the flexibility of the back, hip and hamstring muscles so any auxiliary stretches you do for these three areas will increase your ability to reach out further on the test.
Recommendations: Perfom one stretch for each muscle group. Hold each stretch for 15 - 30 seconds, and perform 3-4 sets, 2 to 3 days per week.
Lower back
1) Sit on the floor with your legs hip width apart. Keep your toes pointed toward the ceiling and relax your body as it gently falls forward towards your knees.
2) Lay on your back flat on the floor, and bring both knees towards your chest, rock top to bottom for a nice feel on your back.
Hips
1) Sit cross legged on the floor with your back straight but not in a solid arch and lean forward at the hips.
2) Lay flat on the floor with your legs out stretched and arms on the floor perpendicular to the upper torso. Bend one knee up until the foot is next to the out stretched legs knee. Now with the hand on the side of the out stretched leg gently pull the bent knee over the top of the straight leg. You will feel a gentle pull on your hips as you apply pressure to bring the bent leg over to the side.
Hamstrings
1) Sit on the floor with your legs stretched and spread hip width apart. Gently bend forward from the waist and reach towards your toes. You should feel the stretch in the lower back and hamstrings.
2) Lay flat on your back with both legs straight out, now bend one knee and raise the straight leg up in the air. Gently pull it back towards your head.
What Stretch is Best? In general, Proprioceptive Neuromuscular Facilitation (PNF) stretching has resulted in greater increases in range of motion compared with static or ballistic stretching, though some results have not been statistically significant. Please see Bryan to learn how to perform PNF stretching.
I hope you found this infomation helpful. Look for more tips on improving your muscular endurance and core conditoning posted here next week.
Thank you,
Bryan
I'm back from a very relaxing week in Mexico and looking forward to helping you perform better on the results challenge. These fitness tips will help improve your overall performance.
One Mile Run
Try interval training. Start out with a 1:4 (sprint to jog). Sprint for 30 seconds, then jog for 2 minutes, repeat until you reach one-mile. As you become more fit, try a 1:3 (sprint to jog). Sprint for 30 seconds, then jog for 1:30. If you are more advanced you can start with 1:1 (sprint to jog) then progress to 2:1, 3:1. As your fitness level improves, increase your intervals to 60 seconds.
Muscular Strength (1 -RM)
Perform either the bench press or leg press using 60 - 70% of your 1 Rep Max (your max is posted on the results wall in the gym). Perform 3 sets of 8 to 12 reps and increase the weight each set. Perform 12 reps @ 60% max on set one, 10 reps with 65% max on set two, and 8 reps @70%max on set 3. Rest 2 to 3 minutes between sets to allow your muscles to fully recover. When you can perform 8 reps on your last set for two consecutive workouts, increase your starting weight by 5%. If you are an intermediate lifter, you can train with 70% - 85% of your max with a rep range of 8 to 10. If you are advanced, you can train with 80 - 100% of your max with a rep range of 1 to 8.
Flexibility (Sit and Reach)
The sit and reach test measures the flexibility of the back, hip and hamstring muscles so any auxiliary stretches you do for these three areas will increase your ability to reach out further on the test.
Recommendations: Perfom one stretch for each muscle group. Hold each stretch for 15 - 30 seconds, and perform 3-4 sets, 2 to 3 days per week.
Lower back
1) Sit on the floor with your legs hip width apart. Keep your toes pointed toward the ceiling and relax your body as it gently falls forward towards your knees.
2) Lay on your back flat on the floor, and bring both knees towards your chest, rock top to bottom for a nice feel on your back.
Hips
1) Sit cross legged on the floor with your back straight but not in a solid arch and lean forward at the hips.
2) Lay flat on the floor with your legs out stretched and arms on the floor perpendicular to the upper torso. Bend one knee up until the foot is next to the out stretched legs knee. Now with the hand on the side of the out stretched leg gently pull the bent knee over the top of the straight leg. You will feel a gentle pull on your hips as you apply pressure to bring the bent leg over to the side.
Hamstrings
1) Sit on the floor with your legs stretched and spread hip width apart. Gently bend forward from the waist and reach towards your toes. You should feel the stretch in the lower back and hamstrings.
2) Lay flat on your back with both legs straight out, now bend one knee and raise the straight leg up in the air. Gently pull it back towards your head.
What Stretch is Best? In general, Proprioceptive Neuromuscular Facilitation (PNF) stretching has resulted in greater increases in range of motion compared with static or ballistic stretching, though some results have not been statistically significant. Please see Bryan to learn how to perform PNF stretching.
I hope you found this infomation helpful. Look for more tips on improving your muscular endurance and core conditoning posted here next week.
Thank you,
Bryan
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