Hey guys, as you know winter break is approaching fast. If you’re a student like me and rely on your schools fitness center to workout then for the next few weeks your going to be out of luck. Unless, your follow my blog because today I am going to give you some ides about ways you can stay in shape over the winter break till you go back to school. Also don’t forget that you still have to eat healthy and cant just let yourself go back it’s the holiday season, lay off the eggnog. Ok, assuming you have no equipment I’m going to give you some ideas about what can do to stay in shape. The first thing you can do is pushups, and you can basically do that anywhere. When pushups get too easy elevate your feet for more resistance. You can also do sit-ups and a whole range of different ab exercises and variations. If you have a park near by you can go to the monkey bars and do pull-ups and chin-ups. For legs you can do air squats and burpes. And for cardio you can run, bike, swim, walk, basically anything that elevates your heart rate. Well that all for today thanks for reading my post and please continue to follow me for your everything fitness.
Hey guys thanks staying with me and continuing to read what I have to say about fitness and health. This week I want to talk about injury, and how you deal with it. Last week I pulled a muscle in my leg and is was causing me some serious complications whenever I put any stress on it. If you’re wondering how I happened to pull it, I was squatting with heavy weight and I went past parallel and my muscles just gave out. Anyway that’s besides that fact, I want to tell you what you can do if you ever happen to get a muscle injury. The first thing to do is do nothing, what I mean by that is you want to use the muscle you just hurt as little as possible. I’m aware that your probably not going to like not being able to workout that muscle group so if you are going to work it you want to use as light a weight as possible and focus more on just getting blood pumped inside your muscles. In my case since I hurt my leg I didn’t want to do any squats or dead lifts and worked more with the machines instead of free weight. The second things you’re going to want to do it put lots of ice on the muscle and basically just rest it. Another thing you can do is use a foam roller on the affected area. The roller breaks up old tissue to allow blood flow. Well I hope this has helped and continue to follow me for your everything fitness.
Hey everybody thanks for checking back in with me for your everything fitness. I would like to start off by saying how much I like Fridays, not only because it’s the end of the week but also because that’s the day I work every upper body muscle. I made a Friday tradition with my workout group called muscle shirt Friday, a day we all workout in muscle shirts. We came up with the idea because we thought it would be cool to see the gains we made in a week by wearing sleeveless shirts. And on that day we workout solely upper body because we want to be able to see all the cuts and striation in our arms. We get a good muscle pump to while doing this, which makes the sleeveless shirt look even better on us. Then we hit back and shoulders to give ourselves a nice v-tape look. After that we hit chest to give us a nice sarcoplasmic look, and abs because everyone loves abs. after we finish with the upper body we go outside for a shirtless run to show off and cool down. I hope my Friday routine has given you some ideas about what you might want to incorporate into your next Friday lift.
Hey everybody thanks for checking back in with me for your; everything fitness. So last week was a hard week for me, I lifted heavy every single day and was exhausted by the time I got home. I broke some personal best but the problem with last week was that I was almost too tired to get my homework done. I would get home, take a shower and tell myself “I’m going to close my eyes for 30 minutes then ill get up and do my home work”. The problem with that was I never got up in 30 minutes it was more like 3 hours. And even with sleeping for those 3 hours I was still tired. I cant really do any thing about having less homework so ill probably just try not to lift heavy everyday in the future, especially if I have homework that night. But on the bright side I was able to bench 185 pounds for 5 reps in 5 sets. And I was able to squat 205 pounds for 5 reps in 5 sets. So there was some good out of working out last week. It’s really difficult for students to get their workouts in especially if you go to a prestigious school. Students are forced to work out at odd times, while still being expected to get their schoolwork done. This is just the way it works. So if you’re a student that manages schoolwork and working out; all power to you.
People aren’t always going to be able to stick with their workout regime one hundred percent. So the question that arises is, “What happens when you miss a day of training?” Well actually not too much will happen. Missing a day is basically missing a whole week to train whatever muscle group you were supposed to train on that day because most people train each muscle group once a week. The effects of not train that certain group is not that serious; your muscles are able to maintain their size, shape and strength for about a week before any unwanted implications take affect. After about a week your muscles start to deteriorate and this is why you don’t want to miss any longer then a week of working out a certain muscle group. If you miss about two weeks or more you’ll start to see how your performance is affected negatively. If you happen to be a serious trainer and rarely miss a day of training then its actually beneficial if you miss a week of training so that muscle group has time to rejuvenate itself. So if you do happen to miss a workout doesn’t worry, just continue to follow your workout plan and you’ll hit that muscle next week.
I’ve decided that this lacrosse season I want to be the best I can be at my position as defensive mid. The requirements for that position is that you must be quick, agile, have good endurance, and are powerful. With this, yesterday was my first day in a few months that I incorporated a lacrosse workout into my regular workout. The lacrosse workout consisted of scooping through ground balls, practicing blocking, squat jumps, biceps curls and pushups. I really want to focus on my stick work and become familiar with the lacrosse stick. I plan to do this workout every weekend in conjunction to my training with the football team on weekdays. I will also incorporate more functional movements instead of movements that build “useless muscle”. Legs will also become a major concern in my new workout plan due to the level of importunacy that legs play in lacrosse and other contact sports. Legs and probably the most important muscle group needed because the legs are where all the power comes from. The next and second most important muscle group that I will start to train is the core. The core is important because its responsible for holding the torso in an up right position, and in a violent game like lacrosse this stability is essential. The third most important muscle group that I will be working is the back. The back counteracts the core so that the torso does move too much forward or backward. The arms, chest and shoulders fall under the same category of usefulness. While those muscles are not as important as the others they are still essential for an athlete to have. This is the type of training I will be doing up until the lacrosse season in hopes of becoming a better lacrosse player. I hope this was helpful for all the lacrosse players out there and continue to follow me for everything fitness.
Of course you want to train hard and be the best you can be, but you don’t want to over train your muscles. Over training is when you don’t give your muscles enough time to recover before training them again. I’m myself am guilty of over training and doing so has cut down on my muscle gains. When I first started working out there was no one to coach me about how the body works, what not to do and what to do for the best result. As a result of over training I suffered exhaustion, fatigue, lack of energy, joint problems and a fee other side effects. I didn’t realize that I didn’t have to train the same muscle group more then two times a week, which actually was a waste of my time doing so. However sometimes you can’t help not over training. What I mean by this is, you don’t always know when your going to get your next workout in so you might try and train a certain muscle group hard one day not knowing you’ll be training that same muscle group tomorrow. For example, today was my day to train shoulders and biceps, which I did, but I wasn’t sure if I should of trained that muscle group today. I wasn’t sure because tomorrow I have off-season training with the football team and I don’t know what muscles the coach is going to have us train. However once I have an idea of the muscles that I will be training with the football team I can shape my weekend workouts around it so that I don’t over train. Try not to over train and be sure to continue to get the proper nutrition and appropriate amount of sleep. I hope this has helped and please continue to follow me for everything fitness!
Hey everybody, for this weeks fitness blog I want to talk about a different type of set you can include in your workout. Previously I talked about doing the conventional three sets with a thirty second rest in between each set. Super sets eliminate that rest time by allowing you to work a different muscle during the time you would normally use to rest. For example lets say you are going to perform three sets of bicep curls, with a thirty second rest period in between. Instead of doing that you would do the first set of bicep curls then immediately do a different exercise. Athletes do super sets so they can workout two muscles in the time it would take them to workout one. The flexation of the other muscle allows the previous muscle worked to get rest. Think about adding super sets into your next workout session, and continue to follow me for everything fitness.
Starting October 25th, I will begin my sports/athletic training routine. I am started my athletic training for a couple of reason. The first being that I want to get ready for the lacrosse season, and second; this type of training allows for your muscles to be more functional. The type of training that I am currently doing is more for gaining muscle mass, rather then having functional muscles. The switch from my current training to athletic training will allow me to use my body to its full capacity. Athletic training involves quicker, more intense movement of weight with more cardio. I will also incorporate dynamic stretches and a lot of core strength movements because those to components are essential for an athlete to have as a part of their training. I believe by incorporating this type of training into my daily regimen I should be in excellent condition for the lacrosse season.
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Rico FloresIm a guy who enjoys working out and love to help people get to their fitness goals Archives
December 2012
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