Kettlebell Training- The Way To Go

Kettlebells aren't anything new, but their popularity in fitness circles continues to rise. When used correctly, kettlebells are extremely effective training tools for providing total-body strength and conditioning especially. Studies show that training with kettlebells yields pretty incredible improvements (up to 70%) in aerobic capacity, balance, strength, and explosive power. The weight of a kettlebell hangs a few inches below its handle, which makes it more difficult to control. Everything from your grip to your core has to work harder than if you were using a dumbbell, so you get more out of even standard dumbbell moves. This extra muscle activity means your body burns more calories.

Studies have shown that kettlebell training:

• Improves balance, coordination and agility.
• Increases overall strength, grip strength, strength endurance, pull-up capacity, parallel bar dips, ability, general endurance, work capacity and balance.
•  Lowers heart rate and blood pressure.
• Enables one to quickly build strength, endurance, achieve a balanced development of all muscle groups, fix particular deficiencies of build, and promotes good health.
• Strengthens the Gluteal Muscles.
• Promotes Flexibility of the Hip Flexors.

What can you expect from kettlebell training?

• Full-body conditioning.
• Big results by spending less time in the gym.
• Increased resistance to injury.
• Improved mobility and range of motion.
• Increased strength without increase of mass.
• Enhanced performance in athletics and everyday functioning.
• Major calorie burning.

Photo credit: http://greatist.com/move/full-body-kettlebell-workout

Plyometric Training-Increase Your Speed and Power

What is Plyometric Training?

Unlike typical strength training exercises that involve long and slow movements designed to increase muscular strength and mass, plyometric training consists of quick and explosive movements designed to increase speed and power. The basis of plyometric exercises is that they toughen muscles and condition nerve cells, which trigger a pattern of muscle contractions. Plyometrics uses a key concept of exercise science: Muscle contractions that last the least amount of time produce more energy than a slower contraction or release regardless of the size or bulk of the muscle. A thorough warm up is essential prior to plyometric training. Attention should be given to jogging, stretching (dynamic), striding and general mobility especially about the joints involved in the planned plyometric session. A cool down should follow each session.

Read More: Dynamic Warm-up Exercises

What are the potential benefits of plyometric training?

• Helps facilitate weight control
• Enhances an athlete’s ability to increased speed of movement
• Improves power production
• Increases vertical jump height
• Strengthens bone
• When preformed during the preseason, may decrease the risk of sports related injuries
•  Improves strength and explosiveness
•  Become more agile

Some Plyometric Exercises

• Squat Jumps: Stand with your feet shoulder width apart. Squat down and jump as high as possible. Upon landing, squat and immediately jump up again.

• Plyometric Push-Up: Assume a normal push-up position. Lower yourself to the floor. With explosive force, push off the floor so that your hands leave the floor. Repeat.

• Tuck Jumps: Stand with your feet shoulder width apart. Explode and jump as high as you can, bringing your knees into your chest. As you descend, straighten your legs and land softly on the balls of your feet. As soon as your feet touch the ground, repeat the sequence.

• Depth jump: Stand on a raised platform approximately 2 to 3 feet (61-91 cm) above the ground. Step off with one foot, then the other, then immediately jump straight up.

• Vertical jump: Stand with your feet hip-width apart, hands on hips. Tilt your hips back, bend your knees, and then immediately leap straight up. Land with your feet in the same place they started.

Take Note

According to the American College of Sports Medicine (ACSM), plyometric training is a safe, beneficial, and fun activity for children and adolescents provided that the program is properly designed and supervised.  There is a potential for injury to occur if the intensity and volume of the training program exceeds the capability of the participants.  Therefore, athletes should develop an adequate baseline of strength before participating in a training program.  Athletes should also be properly supervised to ensure a safe progression of exercises.  Plyometric training is not intended to be a stand-alone program and should be accompanied with strength, aerobic, flexibility, and agility training.

Read More: 7 Day Jump Start Plan - Jump Start your Weight Loss Journey in Just 7 Days

My 30 Day Shred Review

I embarked on my 30 Day Shred journey one month back. For those of you who have absolutely no idea what the 30 Day Shred is, keep reading to learn more about this absolutely amazing miracle!

The 30 Day Shred is a DVD workout designed by the professional and well-known fitness trainer, Jillian Michaels. The latter became famous during the time she worked as a trainer and mentor for the Biggest Loser TV show. She transformed some heavily overweight people into the best shapes of their lives! The aim behind her 30 Day Shred workout was, as the name suggests, to get people shredded. But not just anyone, only those who would be committed and dedicated to the workout routine.

The DVD workout comprises of three levels and hence three videos come in the package. It is also accompanied by a meal plan which allows you to eat healthy while still properly fuelling your body for the intense workout. Also, Jillian Michaels uses the 3-2-1 system throughout the workout, that is, 3 minutes of strength followed by 2 minutes of cardio and then 1 minute of abs. This is repeated throughout the 3 circuits in each level.

The video duration of Level One of the workout is around 27 minutes. The warm-up is easy and beginner level, which means that almost any person can do at least this level of the workout. The moves incorporated at this level are nothing too fancy, but definitely effective. For Level Two of the workout, the video duration is around 28 minutes. Once again, it begins with the warm-up which is slightly different from the Level One but still quite easy to follow. The moves are more dynamic throughout this level and Jillian makes sure that a wider range of motion is incorporated in each move. This makes the same movements from Level One much more effective. Level Three is the killer. Its duration is 27 minutes and It is much more challenging than the previous two levels. The moves are more difficult and static interaction is much emphasized at this level which makes everything much harder. However, Jillian designed the workout programme in a way that throughout Level One and Level Two, you build up the strength to perform the Level Three.

What do I personally think about this whole workout? Having successfully completed the 30 days and all three levels of the workout, I could positively say that this workout works wonders! I’ve tried other workouts before, but the 30 Day Shred felt different. There were times when I was out of breath but there were also times when I felt rather relaxed while performing the exercise moves. Jillian has it all figured out. She doesn’t want to kill you; she wants to make you better. I personally lost inches all over my body and lost few pounds as well. Jillian Michaels is very motivational during the workout. She inspires you to push harder and keeps reminding you to never give up. This definitely helped me!

I would recommend the 30 Day Shred Workout to anyone who wishes to lose weight, become stronger or simply stay fit and healthy. It will only take about 30 minutes of your day and it is totally worth the time and the effort.

Fitness Trainer – Worth the pain?

Ever wondered what a fitness trainer’s life is like? Most probably, the first thing which comes to our minds is all the sweating and sore pain. But what about the good side? Fitness trainers are healthy, well-kept and hot! Whether it’s Shaun T showing off his six-pack or Jillian Michaels rocking a bikini, they all make us jealous. The word jealous might even be an understatement here! We ask ourselves, how did they get there?

Fitness trainers are living examples of dedication, discipline and self-control. Most of us cannot resist that extra bit of creamer in our coffee or that chocolate fudge which seems to be calling out to us whenever we pass through the bakery’s window display. However, fitness trainers are people who have mastered control over temptations. They recognize the difference between eating healthy for a long-term benefit and unhealthy consumption for a short lasting moment of pleasure.

How can we overlook the benefits of having that amazing body? In a society where people are mostly judged by their appearance, the best looking people always seem to ripe the benefits. Wouldn't you stand a greater chance of a guy asking you out if you looked good? Wouldn't your colleagues and clients show more respect towards you if you looked fit and classy? As unfair as it may sound, the answers are a direct yes.

Coming to the psychological side, who wouldn't feel better about himself when he actually looks great, is in perfect shape and is physically strong? When you push your body to do what the mind says, you don’t only gain physical strength but you develop mental strength as well. You discover the potential you have and this transcends into every aspect of your life.

Fitness trainers also acquire a wealth of satisfaction by transforming people. They push people to recognise their own potential and get these people into the best shapes of their lives. If you have tried Shaun T’s “Insanity” DVD workout, you would more than often hear him shout out “Dig Deeper!” which is also the tagline of the workout. Shaun T pushes you and when you’ll end up doing moves you never thought possible, you’ll thank him for that.

And what about the fame and money that comes along? Being a fitness trainer has become a rather glamorous job in the modern world. There are a number of well-respected professional fitness trainers who have become famous overnight with the release of their DVD workouts. Among the most trending DVD workouts, we get “Insanity” by Shaun T, “Ripped in 30” by Jillian Michaels, “P90X” series by Tony Horton, “21 Day Fix” by Autumn Calabrese and so many more. These trainers have made quite a sum of money from the sales of these DVD workouts alone. Obviously, people pay a fortune to have these people as their own personal trainers.

Only a look at the number of followers these famous fitness trainers have on facebook and instagram will leave most people surprised. Facebookers and Instagramers are constantly looking out for updated posts by the trainers. They look up to these people for inspiration and for a boost so that they can be as good as them. In short, professional fitness trainers are seen in a rather godly manner. Well-established fitness trainers nowadays hold almost the same position as cinema stars do.

It is quite clear that not everyone can make it to that position. For example, a heart patient will obviously not be able to show off a High Intensity Interval Training workout as well as Shaun T does. But for those without any genuine medical issue, the world is your playground! You only get as far as you want to go when it comes to pushing yourself through a workout. A line often quoted by fitness trainers, “Fitness is less physical and more mental”.