16 Jun 2015

Athlete Training: Train Yourself into an Athlete

Conditioning and Strengthening your Body like an Athlete

Athletes train hard during their off-season and in training. Workouts are also scheduled during the season to maintain their stamina and strength. These workouts are supervised given their high-impact intensity. It is ideal to work with a trainer that is experienced with professional athlete training programs. Some athletes break down workouts to specific areas of the body on different days of the week. This prevents injuries, muscle strains and too much repetition that leads to plateaus in progress.

Run Athletic Field Stairs

Athletic field stairs are often close together. The incline of the stadium seating increases the impact of the exercise. This helps with increasing performance with fast feet and coordination. While running up and down the stairs, it is ideal to crisscross through the seats at different levels.

Stair running is great for an early morning workout. Stretching before completing this conditioning exercise is ideal to prevent muscle tears, leg cramps, and other injuries.

Sprinting Drills

Sprinting drills work the legs and mind at the same time. It takes quick thinking to keep the feet moving fast and in patterns when those are included. Sprinting drills are used to increase performance and agility. Athletes have to be quick on their feet and must be able to change directions in a split second.

Many trainers use tires, cones, and ropes in their sprinting drills. This builds endurance while increasing the heart rate for a high-impact cardio exercise. This type of combination exercise is ideal to include in a daily training regimen.

Weight Training

Start with testing your limits. Use a spotter and trained professional to assist in this process. It is best to start with half of your body weight. Complete five reps and then rest for one minute. Increase the weight slightly until you reach your body weight.

At the beginning of training, it is best to work your way up to heavy weights. Starting off too heavy is dangerous and leads many suffering injuries that can damper their start to a season.

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by Sewell in Stay Fit

16 Jun 2015

Tone your Legs with These Simple Exercises

Simple Outer and Inner Thigh Exercises for Toned Legs

The inner and outer thigh areas are the most stubborn when it comes to burning away fat and safely building muscle. Using exercises that are specifically designed for the thighs is the best way to reduce fat and strengthen muscle at the same time. If your workout for the day is solely working the thighs, make sure that warm-up exercises and stretches are completed first. The muscles, tendons, and ligaments in the thigh area are some of the most sensitive in the body.

Flamingo Balance

The flamingo balance exercise stretches the body while gaining muscle strength. Muscle strength is not always gained by using weights or moving the muscles. This is an ideal opening exercise for a thigh muscle workout as it works the entire thigh. Use light dumbbells for this exercise to increase the impact.

Put one hand on your hip and raise the other hand even with your forehead, keeping the arm bent at the elbow. Lean forward and lift the leg on the side that you kept a hand on your hip. Curl the bicep on the free arm and hold the position for 10 seconds. Complete this in reps of 12 per leg.

Polymetric Squats

This is a very simple exercise that is ideal for working the inner thigh area. Complete 25 squats without taking a break. What you will do here is square the legs with your hip plates. Place your arms in front of you with balled fists facing upward at the mid-chest area. Keeping your back straight, lower your body down until you reach the position you’d be in when sitting in a chair. Hold the position for 3 seconds and raise the body back up.

Weighted Lunges

Use weights that strap around the ankles for this thigh exercise. This is designed to work the inner thighs. Keep the weights to a minimum of roughly 10 pounds. Stretch your legs as far as you can but remain comfortable. You should feel a slight pull, but it should not be painful. Lunge forward and lower your body to put a bit of pressure on the thigh area.

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by Sewell in Stay Fit