Tag Archives: strength training

The next evolution of interval training

Evolution of interval trainingScientists are never satisfied. It has been known for some time that high intensity interval training (HIIT for the experts) is more effective and efficient than regular endurance exercise to improve your endurance and lose weight. However, interval training is not a complete form of exercise, because it does not improve muscle strength. Scientist from the Saskatchewan Canada developed a more complete form of training and performed a study on it while they were at it. These were their results.

Stretching and Strength Training

It has beenStretching girl often said that strength training decreases flexibility because the muscle get stiffer from the high loads placed upon them. Static stretching can help increase flexibility but performed before strength training it reduces strength and stability. Dynamic stretching, in contrast to static stretching, has been shown to be an effective and safe method to warm up prior to strength training, and is also an effective method to increase flexibility in beginners. However, what effect does dynamic stretching have on strength training effects and does strength training really decrease flexibility? To find out the effects of stretching on strength training, scientists from the University of Rio de Janeiro started the following study.

How to do a push up

Although the Push UpHow to Push Up is one of the most popular bodyweight exercises, not everybody is able to do a proper Push Up. If you are having problems performing a proper push up and want to be able to do it properly, you can read here how to do a push up. And if you don’t have the strength yet, you will learn what you can do to strengthen the muscles you need to do a push up.

Improving Running Economy

Running Improving Running Economyis a very popular and effective method to increase endurance and improve health. An increasing number of people participate in large running events such as a Marathon, Half-Marathon or other distances. Aside from oxygen uptake (VO2max) running economy is one of the most important variables that influences how well you perform at running events. This article will tell you why and how you should be improving your running economy.

Difference between the High Bar Back Squat and the Low Bar Back Squat

The barbell backHigh Barbell Back Squat squat is a very popular and effective exercise to increase the strength and size of leg muscles. However there are two different variants of the barbell back squat. The high bar back squat and the low bar back squat. Weightlifters and strength and power athletes mostly use the high bar back squat or “Olympic Style” squat. Which is characterized by a narrower stance and upright torso. The barbell is placed on top of the trapezius muscle around the 7th cervical vertebrae. Powerlifters mostly use the low barb back squat because they believe that it allows higher weights. Stance width is more variable but the trunk is more inclined than during a high bar back squat. Bar placement varies from on top of the posterior deltoids, below the scapular spine, on the scapular spine or two inches below the shoulders. To determine the differences between the effects of the high bar and low bar back squat, researchers performed the following study.

Metabolism Booster: Barbell Circuit

The training for todayBarbell Circuit: A barbell circuit with super effective but surprisingly simple exercises. The exercises in this barbell circuit are excellent to lose weight, burn fat, improve endurance and the ability to deliver force quickly. This does not mean that technique is not important. If you are unfamiliar with one or more of these exercises, practice them with an unloaded bar or even a stick. Otherwise use a barbell with weights with which you can do all exercises for the given amount of repetitions. So do not change the weights between exercises because continueing with the training is the key to succes. If you have access to more than one barbell you can use different weights so for example the leg exercises can be done at a higher weight and therefore intensity. 

Metabolism Booster Kettlebell Circuit

The training for today: A kettlebell circuit for the more advanced kettlebell trainee. The exercises in this circuit are excellent to lose weight, burn fat, improve endurance and the ability to deliver force quickly. Some of the exercises are a little more difficult than in previous kettlebell circuit, so you might have to practice a little with lighter kettlebells before switching to heavier ones. Be careful with the last kettlebell rotation exercise. Don’t go to far and it is recommended to keep the kettlebell light (4kg or less) like in the movie.

High Intensity Kettlebell Circuit

The kettlebell is an excellent tool to improve strength, speed, endurance and/or lose weight. And it can be effective in a very short amount of time. This is such a short and intensive kettlebell circuit. The combination of exercises makes it an effective workout for the core muscles, increasing core strength and stability which transfers well to other tasks and sports. In addition it is effective in improving speed and strength in arms, shoulders and legs. In order to improve these abilities, a heavy kettlebell (20-32kg/45-70lbs) is needed and care must be taken not to injure yourself. It is also possible to do it to improve endurance. A lighter kettlebell is needed (12-16kg/26-35lbs) and you will have to perform 2 or more rounds of this kettlebell circuit depending on your current strength and fitness level. 

How much strength training is enough?

Almost everyone performsHow much strength training is enough? strength training for a certain goal. Whether that goal is to get stronger, get larger muscles or lose fat, strength training can help. Achieving those goal does not just depend on the perfect training program but on how often you train as well. Training frequency is an important factor in achieving results. When you train more often with the right (on training frequency adjusted) training program, you will likely get better results. However we all lead busy lives and not everyone is able to hit the gym every day. So the important question is: How much strength training is enough to see results?

High Intensity Bodyweight Workout

This is a bodyweight workout which improves strength and endurance and that can be done anywhere. Because of the high intensity, it is very effective in promoting weight loss and fat loss as well. You don’t need any training material or exercise equipment for workout.

Bosu Core Training

This Bosu Core trainingBosu side plank is a more advanced and intensive workout for the core muscles. Because the Bosu Ball provides an instable surface, these exercises activate more muscles than the same exercise performed without a Bosu Ball and can therefore be more effective than their counterparts without the Bosu Ball. The muscles primarily targeted by these exercises are the m. rectus abdominis, m. obliquus externus abdominis, m. obliquus internus abdominis, m. transversus abdominis, m. erector spinae and the mm. multifidi. Because many muscles are active during these exercises, the muscles of the lower back might be felt during abdominal exercises. As long as this does not hurt, it poses no problem and is an indication that the muscles are trained. As soon as the exercise hurts the lower back, it should be stopped.

How to Squat for best results

The squat is one of the five classic fitness exercises. It is an excellent exercise to increase strength and power in the legs. In addition it targets the core muscles of the lower back and even the abdominal muscles for stabilization. Below is a list of the most important muscles that are trained by the squat. The squat exercise is a great way to increase total body strength and just like the deadlift, has a good transfer to daily activities. In fact, the squat is very effective to help older people function in daily life. It increases the ability to stand up from a seated position and walk stairs. Both of which are imperative to live independantly. The squat is also a very effective exercise to help increase strength and muscle mass. However, since this is quite a difficult exercise to perform properly and because usually there are quite heavy weights involved, it is important that the exercise is done correctly. If you know how to squat properly, you will not only increase strength more quickly, but also run less risk of injury. To help you on your way, here is an article on how to squat properly.

Strength training for toning

Strength training Strength training for toningis an excellent way for both men and women to improve their figure and lose fat in unwanted places. However strength training is unfortunately not the first thing that comes to mind when someone wants to lose fat and improve their figure. Although men aren’t shy of strength training and lifting weights to look better, women are often scared of it, because they fear the body builder look. So sometimes they start special training programmes in which they perform strength training for toning rather than muscle growth. Does this work and if so, what do you need to do?

Low back pain exercise therapy: Swiss ball or floor exercises?

Low back pain Swiss ball Low back pain exerciseaffects most people at least once in their lives. Although most cases of low back pain go away without any therapy or other intervention, some become chronic and require a form of therapy. Several forms of exercise therapy have been proven effective. Among these is exercise therapy using a Swiss ball. However, there is some debate as to whether exercises using the Swiss Ball are more effective in treating chronic low back pain than the same kind of exercises performed on the floor. The following study performed by researchers from Daegu University in South Korea aimed to find an answer to the question which form of low back pain exercise is most effective.

Effects of hand position in lat pulldown and pull-ups

The lat pulldown Pullup hand position and pull-ups are very effective and well know fitness exercises, which offer many possibilities and variations. A complete overview on how these variations influenced muscle activity was lacking until now. To find out, scientists from the University of Salford United Kingdom combined the results of many different studies investigating the effects hand position in lat pulldown and pull ups on muscle activation. Find out their findings in this article. 

How to Deadlift for best results

How to Deadlift

The deadlift is one of the three primary lifts used in powerlifting and extremely effective in developing total body strength. It is a lifting exercise and has great transfer to daily activities. It is therefore one of the most functional exercises you can do. The deadlift targets many muscles among which are: the quadiceps femoris (thighs), hamstrings, gluteus maximus (buttocks), erector spinae (lower back) and gastrocnemius (calves). Since it is an exercise which requires (and allows) a lot of weight to be lifted off the floor, it is essential to do it properly. Otherwise back injury and lower back pain are bound to arise. To help you perform the deadlift effectively and safely this article will tell you how to deadlift.

Top 5 Static stretching fables

 StaticStatic stretching fables stretching is the most performed form of stretching. For most people it is the only form of stretching they know and its simply synonymous with stretching. Static stretching is performed by all sorts of athletes, from those just starting to run after years of inactivity to the most elite athletes in almost all sports. It is often recommended by (personal) trainers and coaches for several reasons, all of which have been disproven by scientific research. Or in other words are plain nonsense. This article will tell you which supposed effects are static stretching fables.

How to Military Press for best results

How to military press 

The military press is a very effective exercise to develop strength and muscle size of the shoulder and arm muscles. Specifically the deltoideus and triceps brachii muscles. This exercise replicates an upwards pushing movement and is one of several exercises that is very effective in developing upper body strength and muscle mass (for the other exercise see the links below this article). This exercise has to be performed standing for best results, however this also means that it often goes wrong. This article will tell you how to military press effectively and safely and how to avoid unnecessary mistakes.

How to Barbell Row for best results

How to barbell row

The barbell row is a great way to exercise all of your back muscles. In particular the latissimus dorsi, lumbar extensors (erector spinae) trapezius, infraspinatus and teres major. In addition the posterior part of the deltoideus and the biceps brachii and brachialis muscles are trained as wel. This exercise replicates a pulling movement and is an effective way to build upper body strength and muscle mass. Being an exercise that has to be performed while standing in a certain posture, it often goes wrong which doesn’t help training results at best, or can be downright dangerous. This article will tell you how to barbell row effectively and how to avoid dangerous mistakes.

How to Bench Press for best results

How to bench press

The bench press is an excellent exercise for training your chest muscles or pectoralis major. In addition it targets the triceps (brachii) and the deltoids. This exercise replicates a pushing movement and is quite effective to build upper body strength and muscle mass. Although it seems like a simple exercise, it is important you know how to bench press. What to keep in mind to minimize risk of injury and how to get the most out of it and maximize training results.