Sometimes when we're limited for time in the gym, we try to cut out anything extra that's going to take up time. One of the first things to go is usually a proper warm up. In truth, this is probably the last thing you want to exclude from your workout. In fact, it would be better for you to shorten your workout if you're short on time than to skip the warm up. As outlined in Framework by orthopedist Dr. Nicholas DiNubile, the tissues that make up our muscles, tendons, ligaments, and joints are temperature specific. What that means is that if a muscle or tendon is "cold", then it's stiffer and more brittle, therefore more susceptible to injury like strained muscles. By performing a proper warm up, you raise the temperature of your muscles, making them more flexible, and therefore less likely to strain or pull a muscle. Likewise, a warm up increases the blood flow to your muscles, getting them the nourishment they need to generate energy. This also means that cold, static … [Read more...]
Soccer Drills for Fun and Fitness
The 2018 World Cup kicks off Thursday June 14, and if you’re a soccer fan like me, then this is one of the highlights of this summer. You get a chance to watch the best players in the world compete for one of the most sought after trophies in all of world sport. So now is a great time to pick up the beautiful game! A recent study from the British Journal of Sports Medicine found that soccer training is some of the best medicine for people with high blood pressure, type 2 diabetes, and other sedentary related diseases. Since playing soccer includes endurance training, High Intensity Interval Training, and strength training, playing gives you a great overall workout. The study found that recreational soccer improves cardiovascular, metabolic, and muscular fitness. An added benefit is the social, motivational, and competitive aspects of playing a game, which makes playing soccer more fun and inviting way to workout than flying solo at the gym. Bottom line - … [Read more...]
When you want to be a supple leopard but you ate too much at that BBQ
Just got in this book, Becoming A Supple Leopard - I heard of it before, probably from Tim Ferris; but it came highly recommended by another local trainer. I'm about to dig in on it this weekend. What are you reading this summer? … [Read more...]
Get Ready for A Football Workout!
It's the most wonderful time of the year! Football is back! The Gamecocks open the season this Thursday, but more importantly, my fantasy football draft is this weekend! Plus only one more Sunday until the NFL returns. If you want something to do during commercial breaks or when you're not picking during your draft, try this football inspired body weight workout. Do each exercise back-to-back in a circuit during the commercial break, only resting during game play. Complete the circuit for a total of 3 rounds. 10 body weight squats 10 push ups 10 lateral lunges 10 Supermans 10 reverse lunges (each leg) 10 Inverted flyers (each leg) 10 single leg calf raises (each leg) After you've done that workout, you'll no doubt have worked up an appetite. Rather than the traditional hot wings which can add extra calories if fried, here is a recipe for baked hot chicken tenders: 1 pound of chicken tenders or chicken breast cut into tender sized pieces 1 teaspoon of … [Read more...]
What Type of Shoes Should I Exercise In?
The picture above shows all the different types of shoes I exercise in. My wife calls me a diva because I have so many shoes, each for a different purpose. I have a pair of running shoes for when I run on the street, a pair of trail shoes for when I run the trails, a pair of cross training shoes for general exercise...you get the idea. Each shoe you see here was designed with a specific exercise in mind - running, basketball, cross training, weight lifting, etc. The reason I have so many shoes is because I learned very early on that the right shoes are important. When I first decided to try and start running, I went running in an old pair of basketball sneakers I had. Within a couple of weeks of running, my knee hurt so bad I swore I had torn an ACL (I hadn't. Just inflamed). Last year, when I was trying to get my friends to come running with me, one of them showed up in basketball shoes, and within the first quarter mile his feet were killing him. In both cases, it's … [Read more...]