Check Out These Benefits of Kickboxing for Women

Top 3 Benefits of Kickboxing for Women

Kickboxing is no longer a practice reserved for the male population. Today, more women are entering into the kickboxing arena for a high-cardio, confidence building workout.  There are women-only exercise academies and gyms available in most cities.   

Here are the top 3 benefits of kickboxing that may convince you......

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Which Routines Give You The Best Muscle Gains!

Best Muscle Gains: Compound vs Isolation Muscle Routines

During your workouts you’ll use both compound and isolation muscle routines.   A squat exercise is a compound muscle routine.  A bicep curl is an example of an isolation muscle routine.

Compound muscle routines are designed to work several muscles or a muscle group.  A squat exercise engages your core muscles and lower muscle groups like your calves, hamstrings and glutes. Isolation muscle routines work a single muscle or muscle group.  The bicep curl works your bicep muscle.

In order to achieve your best muscle gains you need to focus on the compound exercise routines.  When you use more muscle groups you burn more calories.  You’ll also get a faster workout for all your major muscle groups than if you do a lot of isolation muscle routines. Compound muscle workouts keep your heart rate higher 

for longer period of time too.

You may resort to isolation exercises if you have an injury or if you need to balance out your muscle profile.  For example, it’s very common for one arm to have larger muscles and better definition than the other.  You may have to work on the opposite arm to ‘catch it up’ to the other arm.  Bicep curls and tricep kickbacks are a couple of examples of isolation exercise to correct that imbalance.

The reason compound routines work for best muscle gains is because more of your body is forced to work. Your body adapts by building larger muscles within the muscle groups you are training.

The bench press is a fundamental exercise for your upper body. Not only does it grow your chest muscles but your deltoids and triceps benefit too. The standing military press is a shoulder exercise, but the fact that you are standing tests your coordination and offers more muscular involvement.

Lifting a heavy weight off the floor and pushing it overhead is pure strength as is found when you do a deadlift routine.  When you execute a deadlift your lower back and leg muscle groups are worked but so are your lateral muscles, the rhomboids, erectors, and trapezoids.  Even your hand muscles get a workout. 

Be sure you use a grip and have your spotter nearby! 

One way to get in a great workout, either compond or isolation, is using simply your own bodyweight as the resistance that your muscles work against. If you have not workout in a while using your bodyweight is a great way to avoid injuring yourself as you are getting started. (It is also a great way to go if you are recovering from an injury!)

When parents ask me about their young people begining a consistant workout routine, I point them to the Body Weight Blitz program. This is a complete introduction to Body Weight Training and the incredible benefits that can be gained. It will give you a great understanding as to why this system is great for anyone regardless of age or physical condition. Every thing can be modified so that you can start right where you are! 

No need for a gym membership or expensive equipment and clothes! Train when the time is right for you! Check out Body Weight Blitz for a great workout routine!

If You Like To Run, You Have Got To Read This!

How Runners Can Strengthen Their Core

Developing a strong core is critical for runners not only to maintain stability and balance, but to prevent injuries as well. The core muscles are the ones that keep us from moving from side to side. Unfortunately, some runners do not realize the importance of incorporating core strengthening exercises into their routine and they think that having strong legs is enough.

If you want to improve your performance as a runner, here are some tips on how to strengthen your core:

•     Before running, make sure you warm up to stretch out your lower back. If your lower back is tight, it will prevent the core muscles from firing properly. Some people encounter reciprocal inhibition and this occurs when a particular muscle group is tight.

Naturally, when one muscle group is tight, it prevents your other muscles from doing their job properly. Warming up prepares your mind and body for a demanding activity but it will also allows you to achieve peak performance. To warm up your lower back, do some spinal twists and forward bends.

•      Practice hip bridges and pelvic tilts to strengthen your core. These two exercises are very easy to do and they are perfect for beginners and people with back problems. They help isolate and strengthen the glutes and hamstrings as well as train your body to engage them when needed.

The hip bridge also improves core and spinal stability. To do this exercise, lie flat on the floor, lift your pelvis and hold the position for 15 to 30 seconds. Do 10 repetitions. If you want it to be more challenging, you can lift up on your toes alternately as if you are marching. For pelvic tilts, get down on your hands and knees and then raise your lower back to the ceiling. Straighten your back and do 10 to 20 reps.

•     Another way to strengthen your core muscles is to do plank exercises. Aside from a flat stomach, planks will help improve your posture. Doing  ten-minutes of 1-2 minute plank routines outweighs the benefits of doing abdominal crunches for an hour.

Start by getting in the pushup position. Your forearms and toes should support your weight and make sure your elbows are lined up directly under your shoulders. Keep your neck neutral by looking down on the floor. This prevents placing too much strain on your neck.

Hold the plank for at least 30 seconds and take a 5-second break in between repetitions. Once your core gets stronger, you can hold the position for as long as 1 minute or more.   

Core Fitness Over-50 IS Achievable

It’s definitely more difficult to maintain or achieve fitness after fifty – the metabolism slows and you may gain a few extra pounds. But, achieving and maintaining core fitness isn’t unreachable for the over-50 crowd – it may be a challenge and take more of a commitment, but it is achievable.

Those who are fifty and over need to engage in core fitness exercise to slow down the effects of aging. Keeping in shape means that extra weight......

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http://www.safekidznow.com/vrm-site/site/stronger-seniors-core-fitness/

Would You Like To Train Like A MMA Champion While Saving Money?

  When you order this program today, you will be able to save almost 50% through these links! It is not known how much longer this special will be happening so take advantage of it while you can. 

 MMA athlete Georges St-Pierre is known as “Rush” to his fans, an homage to his fast, attacking fighting style. St-Pierre applied this same philosophy when developing RUSHFIT. It’s an effective, challenging workout program designed to produce results quickly. While not everyone can train at Georges St-Pierre’s intensity, the DVD program is intended for all fitness levels, and everyone can do these workouts.

If you’re serious about getting stronger and learning martial arts skills, the Rushfit Georges St-Pierre 8 Week Ultimate Home Training Program is perfect for you.  This is a complete workout system that will give you big results in just a little time. 

Many workout programs focus on one area of fitness, but this training program covers all areas of fitness including strength, endurance, core stability, power, flexibility, and balance.  This is the total package.

With this set you get 6 DVDs that feature different workouts.  The program also includes training calendars for three fitness levels from beginner to intermediate to advanced as well as a nutritional guide to help you get the most from the program.

You don’t need a lot of equipment for this program, but you will need some dumbbells ranging from 5 to 30 pounds.  Each workout lasts about 45 minutes so you can fit exercise into your busy schedule.

Even though the workouts aren’t very long, they’re very effective.  You don’t need to spend hours working out every day to get results.  These exercises are intense enough to help you achieve your fitness goals.

You’ll find that these workouts give you better muscle definition, more endurance, and more flexibility.  You can feel stronger and more confident by implementing this program consistently.

This program is also a great value.  Many similar workout systems cost much more.  But you can get everything in this system for a low price that can fit into just about any budget. 

Program Description

Workout with Mixed Martial Arts legend and welter-weight champion Georges St-Pierre! RUSHFIT includes over 550 minutes of intense strength, endurance and core training workouts completed over 8 weeks to get in the best shape of your life.

If you would like to see a quick example of the program click here!

Includes the 4 primary GSP RUSHFIT workouts:

* DVD 1: STRENGTH & ENDURANCE WORKOUT 
* DVD 2: ABDOMINAL STRENGTH & CORE TRAINING 
* DVD 3: THE FIGHT CONDITIONING WORKOUT 
* DVD 4: EXPLOSIVE POWER TRAINING 

PLUS: GET the following BONUS workout DVDs and content: 

* DVD 5: FULL BODY STRENGTH & CONDITIONING WORKOUT 
* DVD 6: (2 workouts) BALANCE & AGILITY and STRETCHING FOR FLEXIBILITY 
* 3 TRAINING CALENDARS - BEGINNER, INTERMEDIATE, AND ADVANCED 
* FREE RUSHFIT Nutritional Guide Booklet with Meal Planner 
* & FREE RUSHFIT Workout Guide. 

RUSHFIT is a fast, efficient, effective workout program designed to give you maximum results in the quickest time possible. Full-body MMA-style conditioning circuits are the new standard in advanced training and sport conditioning. Build endurance, increase core strength, and add muscle while burning up calories during these fast paced 45 minute workouts. Try to keep up with Georges St-Pierre as his trainer Erik Owings pushes you and Georges through a series of intense cross training circuits. 

The RUSHFIT DVDs are targeted at all fitness levels for both men and women and allow you to increase the intensity and pace over time. Add muscle, get ripped and lean, and drop the extra pounds during this 8 week program that will help you get results - FAST. The ONLY required equipment is a small assortment of dumbbells or hand-held weights ranging from 5lbs to 30lbs. That's it! 

TRAIN LIKE A CHAMPION. 

Weight Training Tips

Top 7 Tips for Beginner Weight Training 

These beginner weight training tips aren’t for everyone.  Not everyone who starts a weight training program intends to keep up with it.  If you are serious about losing weight and building lean muscle then stick with these tips to get where you want to be, bulked up and fit.

Top 7 Tips for Beginner Weight Training

Click here for the full article!

Fit For Two: The Swiss Ball Squat

The two squat with a fit ball. Fun, engaging and perfect to workout with a friend or partner.

To learn more ways to get into the best shape of your life without expensive equipment or gym memberships, check this out! Click Here!

Kettle Bell Tricep Extensions

Tone at Home with Kettle Bell Tricep Extensions for lean toned arms. 

Learn more at The Kettlebell Advantage!

Outdoor Family Fun & Fitness

Get everyone outside for some fresh air and exercise! It has been a long winter!

Family Fitness Workout 2014

Train or remain the same!

Functional Training Exercises For Functional Fitness - Functional Workout

This Is A Really Good Workout!

This combo kettlebell and dumbell routine will make you work in ways that will really let you know you have had a workout!

For more Functional workout information you might want to check out the Kettlebell Advantage or the Body Weight Blitz programs. 

Family Exercises

Family Fitness Fun Circus

Family exercises...working out can be fun! We must lead the way!