...Mr. Otte Weight Training Date: May 8, 2010 The first workout that I will be showing you is an upper body workout, not to intense, but it gets the job done. Workout number one is going to deal with the upper body exercises and there’s a lot but I’m just going to give you a few that would be the best ones to do. * Upper Body workout: Day 1, Polymeric Press up: Begin in the standard press-up position on the floor. Your upper body should be supported with your hands on the floor - shoulder- width apart. Your arms are fully extended, and your legs and feet are supported by your toes, which are hip-width apart. To begin the exercise, lower your chest toward the floor by bending your elbows while keeping your trunk and hips extended and "rigid." When your chest is one to two inches from the floor, rapidly straighten your arms and push your body upward as fast as possible. As your arms reach full extension, release your hand contact with the floor and clap your hands together very quickly, before returning your hands to the floor in the same position that they were in before the clap. Repeat this action (lowering, rapid extension, clap and land on your hands) for the prescribed number of repetitions. The polymeric push-up helps to develop upper-body power as well as stabilizing strength in the core muscles. These muscles work together to stabilize the upper body during running, improving running economy. Day 2, Prone Trunk Extensions: Begin by lying face down on the floor...
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...Weight training is a type of strength training, for developing the strength and size of skeletal muscles. It uses the weight force of gravity (in the form of weighted bars, dumbbells or weight stacks) to oppose the force generated by muscle through concentric or eccentric contraction. Weight training uses a variety of specialized equipment to target specific muscle groups and types of movement. ~BASICS~ To begin with, there are fourteen main muscles in a human body which we need to know for basic knowledge. Triceps, Biceps, Extensors/Flexors, deltoids, pectorals, trapezes, erectors, gluteals, lats, quadriceps, hamstrings, gastronemus, abdominals and abdominal obliques. Weight training helps us tone, build and metabolize these muscles by using various machines such as- lat pulls, tricep or bicep extensions, bench press, dumb bells, etc. ~PRINCIPLES~ The basic principles of weight training are essentially identical to those of strength training, and involve a manipulation of the number of repetitions (reps), sets, tempo, exercise types, and weight moved to cause desired increases in strength, endurance, and size. The specific combinations of reps, sets, exercises, and weights depends on the aims of the individual performing the exercise. Sets with fewer reps can be performed with heavier weights, as well as sets with higher reps with lighter weights. In addition to the basic principles of strength training, a further consideration added by weight training is the equipment used...
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...Each weight training or fitness program should fit the participating individual in their limited abilities. Whether the client is a young child, an elderly, or an individual with special needs, the fitness program should provide the best results while minimizing the amount of risk involved. Depending on the client, each program will vary in correlation with the patient’s ability in strength and endurance. The first program will be designed for a young child looking to improve on his athletic ability and jump-start his path to fitness. The main component that this two week program will include is muscular and cardiovascular endurance; however, strength and power will also be in the mix. The reason why his strength training will be limited is because the client is too young to lift any heavy weights whether it is barbell squatting or bench pressing. Also, I do not want risk the wellbeing of the client’s future considering he is looking to participate in sports in the future. A challenge that my client would face would be his lack of muscular strength. This would limit his ability to perform so key exercises that can improve his athletic ability. I chose this two week program...
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...Weight training: A low carber's secret weapon You probably know someone who has lost a lot of weight on a low-carb diet. Maybe even you have found success with a low-carb diet. You don't have to go far to hear one of the many low-carb success stories -- just eavesdrop on conversations in restaurants or grocery stores and you'll hear about how someone's brother-mother-sister-or-friend lost a gazillion pounds by forgoing bread, fruit and pasta. Unfortunately, many of these success stories come with the same unhappy ending -- you or your brother-mother-sister-or-friend gain all the weight back and then some because you or they didn't stick to the low-carb lifestyle. Judging yourself by numbers So begins the vicious cycle of low-carb yo-yo dieting....
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...Weight training tips: A beginner’s guide for an effective workout Are you a beginner in weight-training? We all have been there and it seems hard at first; the first day is pretty exhausting and can leave us in splits. Getting comfortable with a running routine is something an achievement but you might now to change things up and take on some new challenge. This is the time to do some strength training that will help you build the muscles; this can be intimidating at first but you will feel refreshed and confident as you progress. Obviously, cardio is an essential piece of wellness as well, yet the advantages of quality preparing are major. Quality preparing enables work to muscle, and slender muscle is better at consuming calories...
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...Weight Training for Men to Lose Weight By Steve Knorr | Submitted On April 27, 2012 Recommend Article Article Comments Print Article Share this article on Facebook Share this article on Twitter Share this article on Google+ Share this article on Linkedin Share this article on StumbleUpon Share this article on Delicious Share this article on Digg Share this article on Reddit Share this article on Pinterest Expert Author Steve Knorr There are many health benefits associated with weight training for men. This is because it improves muscle function and size, neural activity and also increases the bone density. This ensures that as we age, movement does not become a problem as a result of stiff joints since most men who don't do some exercise have trouble just walking up the stairs or even moving around. Weight training for men will...
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...taking them. When an athlete trains during the off-season by lifting weights it helps him or her become physically ready for the season ahead. Without pre- training, showing up on the day of tryouts and hoping to be great and being able to do well is a horrible idea. A weight-lifting program is essential for any athlete to achieve top performance. Weight lifting is important for several reasons. First and foremost it prepares an athlete’s body to endure the rigors of the physical sports. Typically athletes will experience an enhanced ability to perform their sport activities at an elevated level and also maintain a higher level of initial physical output all while being able to sustain those levels for longer periods of time. They will be able to imagine having the physical edge and upper hand on their opponent and thus being able to do whatever is wanted to do to the opponent. That one aspect of the game can completely change the whole game and how it is played. Look at all the great athletes, they all lifted weights. Michael Jordan, Kobe Bryant, Shaquille O’Neal, Dwight Howard, LeBron James, Dwayne Wade are excellent National Basketball Association examples. John Elway, Drew Brees, Michael Irvin and Emmitt Smith of the National Football League are all perfect examples of weight lifting and training put to use at their finest. They all reached greatness not on just pure talent but added to their repertoire of weight lifting and after years and years of dedication, heart and desire...
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...capabilities. This is done through ensuring that the individual is receiving the proper amount of sleep, eating healthy and not cheating on their diets, not consuming any drugs or alcohol, and by always maintaining a high level of commitment to everything they do. Every single day bodybuilders have a prepared schedule of what foods to eat, what body part they will be working out, and they have to make sure to keep up with this regime every single day to ensure that their body has the proper rest and recovery, and that all body parts are being worked out equally. This shows how intense and demanding it is to be a bodybuilder because they do not take a day off from training, and they have to make sure they are always 100% committed to what they are doing or else they wont get the results they are striving for. Weight training is the principle form of exercise that is used for body builders to develop their muscular bodies. High protein foods and vitamins and mineral supplements are also a key aspect in their diets to help repair and build muscle tissues. Before bodybuilders can begin...
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...HIGH INVOLVEMENT- High involvement purchases are those which are important to consumers such as complex, expensive, risky or ego-intensive products & require extensive information processing. For this reason I chose Weider workout equipment. I’ve been building my own gym now for about 2 years and I would like to think I had a pretty good selection of workout equipment. I chose Weider because every time I step into a gym the majority of weight and weight equipment I see is Weider. Apparently they make a pretty good product. Academy and Pre-owned Fitness equipment are the 2 places I go to purchase the free weights and dumbbells that I have. To me it is a very big decision making process, I say that because I try to get dumbbells every 2 sizes up from where I am lifting to that point. Currently I’m up to the 110lbs dumbbells. I use the dumbbells for a number of exercises like dumbbell press, Arnolds, shoulder press, flys, rows, etc. I also have around 500lbs in plates form the 45’s all the way to the 2.5’s. All the free weight are the equipment that I didn’t feel the need to be picky about because they are basically all the same. As long as the fit on the Olympic 45lb bar that I...
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...Day 1: Cardio 60 mins. Anything you like. Day 2: 10 mins Cardio warm up (jog, please) Then do weight training 1. 30-45 mins cardio Day 3: Cardio 45-90 mins, anything you like. Pick 2 TIU pyramids. Day 4: Cardio warm up 15-20 mins. Then HIIT 1. 5 min cool down. Day 5: Active Rest: stretch and do any light exercise such as yoga or walking Day 6: 15-20 min cardio warm up (jog, please) Then do weight training 2. Abs. Then 20 mins Cardio. Day 7: 30-60 mins cross training Cardio. (do something you don’t usually do) Day 8: Cardio 60 mins. Anything you like. Day 9: 10 mins warm up (jog, please). Abs workout. 30-60 mins elliptical on cross country setting or interval setting Day 10: Cardio warm up 15-20 mins. Then HIIT 2. 5 min cool down. Day 11: Active Rest/Day off: stretch and relax. Day 12: 10 mins Cardio warm up (stairs, please) Then do weight training 1. 30-45 mins Cardio. Day 13: 45-90 mins Cardio. Anything you like. Day 14: 15-20 mins cardio warm up (anything you like). Weight Training 2. Then 30-40 mins cardio Weight Training 1: 3x 20 reps bicep curls 3x 20 tricep pushups 3x 20 calf raises 3x 15 Lateral pulls 3x 15 Leg Raises (lie on your back, raise and lower your outstretched legs) Weight Training 2: 3x 20 Push ups 3x 25 Chest press 3x 15 Lunges 3x 20 Squats 3x 25 leg lifts (per leg. Lie on your side and lift a leg and slowly lower) Abs: 3x 15 Leg raises. 3x 25 medicine ball twists (balance on your tailbone, with your legs and back off...
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...in the weight lifting room. They're doing it to gain strength, toning and improve their body image. Along with increasing their physical strength, they're lifting weights to improve their mental strength too. The following post will help to make sure you're performing in a safe manner. Beginning Weight Training When you're first starting your weight lifting routine, it's important to ensure that you start with a weight that can be lifted comfortably during a set number of reps. For most beginners, a set of repetitions can be approximately 12 to 15 with the proper weight. Watch Your Form More important than using a heavy weight is doing the repetitions correctly. A full range of motion will achieve better...
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...“Making it Easier to Do it Right” A Full Business Plan presenting to you the latest fitness wearable technology, the Hercules, and accompanying mobile application, the Hercules Trainer Presented by & Company CEO Adeel Safdar “Hercules” CFO CPO CMO COO CTO CCO Making it Easier to Do it right Full Business Plan Company & Product Hercules & Co., led by CEO Adeel Safdar, presents the fitness wearable product, Hercules, and accompanying app Hercules Trainer. Confidentiality Agreement This agreement is to acknowledge that the information provided by Hercules & Co. in this business plan is unique to this business and strictly confidential. No information in this business plan can be disclosed without the express written permission of the CEO Adeel Safdar. Upon request, this document is to be immediately returned to Hercules & Co. Disclaimer Some of the statements contained in this Full Business Plan, including information incorporated by reference, discuss future expectations, or state other forward looking information. Those statements are subject to known and unknown risks, uncertainties and other factors, several of which are beyond the control of Hercules & Co., which could cause the actual results to differ materially from those contemplated by the statements. The forward looking information is based on various factors and was derived using numerous assumptions. In light of the risks, assumptions, and uncertainties involved, there can...
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...its opening. Recently, management became aware of overcrowding and unavailability of equipment in certain areas and is now trying to determine how to properly evaluate the situation and decide if there is enough room at the current building to properly service existing members or to open a larger facility in another location. Existing operations Management needs specific information to estimate how well the existing capacity of the building is being utilized by members and to decide the capacity utilization rate of the club to reveal if they are utilizing their space efficiently. Fitness Plus knows their most popular activities are in the following areas: 1) Aerobics room accommodates 35 people per class; 30% of members use. 2) Free weight room; 20% of members use. 3) 24-piece Nautilus equipment room; 25% of members use. 4) Cardiovascular room containing 29 pieces of equipment (9 stair-steppers, 6 treadmills, 6 life-cycle bikes, 3 air-dyne bikes, 2 cross-aerobic machines, 2 rowing machines, and one climber); 40% of members use. Also there is space for 8 racquetball courts, which 15% of members use, and 6 tennis courts, which 10% of members use. Analyzing growth In five year’s time, growth went up 2 times during peak hours, and 1-½ times during slow hours. Growth has gone up 1-2/3 times overall. Fitness Plus Capacity 3 1992 660 hours open during week Slow time – average 6-8 people/hour Peak – average 40 people/hour 9,990 people working out/week (15 people per hour...
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...Crossfit? Crossfit Clearwater training is exactly that. Crossing various types of workouts in order to maximize the exercise, this exercise involves muscle and strength training, aerobics, endurance and balance testing, and flexibility to increase agility. It can be very extensive and is not recommended for beginners. Training with crossfit is often thought of as a strength and conditioning methodology of exercise. There are crossfit machines that claim to have this ability, but do lack some components and no machine can handle it all. CrossFit routines maintain that the best way to work the body is to never focus on just one area, but rather by focusing on the entire body. CrossFit Clearwater Programs use €free weights, kettle bells, gymnastics rings, pull-up bars and many calisthenics exercises. CrossFit may call on athletes to skip, run, row, climb ropes, jump up on boxes, flip giant tires, and carry odd objects. They can also squat and bounce medicine balls against walls.€...
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...split workout program by Michael Torchia Special to TODAYshow.com updated 6/21/2010 8:50:37 AM ET When I was hired to train an actor for an action film, the studio executives would express how important it was to transform their body so they looked like an action hero. That's why I made the decision to utilize the same method of dieting and training I used to win many of my champion body building competitions. Matt Damon and Kevin Spacey were extremely excited to work with me, which made my job a lot easier than it had been with some of my other celebrity clients. I have the actors do weight training in the morning and cardio at night. The purpose of separating the weight training and cardiovascular training for 6 to 9 hours is because weight training causes the body to secrete anabolic hormones (muscle building) and cardiovascular exercises cause the body to secrete catabolic hormones (fat burning). This way my client got the most effective results from their workouts and fast results. I always included stretching after weight training and cardio sessions to improve flexibility. WEIGHT TRAINING SESSION (* — increase weight each set) Monday – Abs/Biceps/Triceps Abdominal Crunches - 3x50 Hanging Leg Raises – 3x30 Hyper Extensions – 3x25 Seated Dumbbell Curls – 3x15/12/10 * Standing Barbell Curls – 3x15/12/10 * Standing Cable Curls – 3x15/12/10 * Tricep Cable Pushdowns – 3x15/12/10 * Lying Barbell Tricep Extensions – 3x15/12/10 * Dumbbell Kickbacks – 3x15/12/10...
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