Wednesday, November 2, 2011
1. Train on Your Feet - If you're on your back in sports you're getting beat and if you're on your backside more often than not in life there's a good chance you're getting fat. Training on your feet works more muscles and forces often neglected core stabilizers and secondary muscle groups to get more work than you'd get on machines or sitting down. The equation is simple: the more muscles you use, the more calories you burn, the less fat you have!
2. Use Explosive, Reactive & Agility Based Movements - You don't have to be an olympic speed skater or be able to dunk a basketball to reap the benefits of asking your body to perform explosive and agility based movements. Utilizing exercises like ice skaters, ankle hops, box jumps, medicine ball throw downs and speed ladder drills improve coordination, balance, power, flexibility and muscular strength. Performing shuttle drills, cone drills and other various exercise where you must stop, go, start back up and cut can provide a functional and more entertaining cardio session than you get on the dreadmill.
3.Squat, Lunge, Bend, Twist, Push & Pull - The are the basic movement pattern in which our body functions. Designing your workout program to revolve around these movements will ensure you are getting a complete upper and lower body workout that translates into real world strength and coordination. No one puts groceries away sitting in a chair and reaching up or picks up a heavy box by sitting in a seat and lifting it up with their legs! These movement patterns are not only more functional, but they require a lot more energy, which again means less fat on your body!
4. Anaerobic Conditioning - This is the most technical sounding of my tips but we need to increase our anaerobic (non-oxidative) energy system's ability to produce energy and recover from exercise. This will lead to increases in total fitness, more work output in a given session and it will also create the metabolic disturbance we want to become a calorie burning machine. Increasing your anaerobic capacity can be done by incorporating interval training and strength based cardio training into your workout.