Final weekend to train before Run Melbourne! Join us at Run Club to give it one last push before the big race. We've got a schedule jam packed full of 30, 45, 60 and 90 minute classes to help you prepare, no matter whether it's you're first 5k or your fifth half marathon. See you at the start line! #runmelbourne#werunmelbourne#runthiscity#therunclub#runclub#runners
HiiTFit MEMBERS ONLY
7.21.18: HiiTFit Sunday Funday
HiiTFit WILL BE OPEN tomorrow from 9AM - 11AM for Open.
Coach Thayer Flores will lead a PUSH / PULL Eccentric (Negatives) Focused Evolution and Coach Marissa Flores will lead a GLUTE / CORE Focused Evolution.
Come join us tomorrow for HiiTFit Sunday Funday.
For the longest time, the coaches at AP were trying to figure out how to use this particular bench... we didn't know what it was or how to use it until @d5duggal showed us today! Awesome!! Thanks Mannu! #meatheads#weirdAndNewEquipment
Heute habe ich kein (Urlaubs-) Foto für euch, bloß Screenshots... Urlaub, Tag 5: Quälerei! Zwei Einheiten. Ein lockerer Lauf morgens, nachmittags gab's einen auf den Kopf - Intervalltraining 😱
8x 400m in mind. 3:30 min/km mit 400m Trabpause. 'Relativ anstrengend' bei der Wärme 🏃😓
Today a relaxed run in the morning, in the afternoon some interval training. Was a little exhausting ... 😉
#holiday#croatia 🇭🇷 #labin#running#intervaltraining#marathon#mychicagomarathon#roadtochicago
Cargadas y lanzamientos con Slam Ball 🙌🏐 ▶️Ejercicio de fuerza-resistencia que nos expone a un gran estrés sistémico 😅, eso sí, siempre y cuando se realice correctamente siguiendo parámetros biomecánicos acordes y se adapten las cargas entrenantes. En este caso se trabajo con 30" de acción por 20" de recuperacion, en un circuito HIPT de cuatro rondas y seis estaciones con una densidad del 57%👍, lo cual termino siendo bastante fatigante...
▶️Es un ejercicio que nos permite movilizar grandes grupos musculares y nos facilita trabajar sobre una correcta postura en lo que respecta a movilizar cargas difíciles(pasa en la vida cotidiana), mover algo del suelo hasta arriba de la cabeza!!.
▶️Cómo grupos musculares más percibidos encontramos a los deltoides, bíceps braquiales, rotadores del brazo, extensores de la espalda, psoas illiacos, isquiotibiales, glúteos, cuádriceps, entre otros. Cómo se aprecia es un ejercicio muy completo y desgastante. ▶️Para realizar correctamente este ejercicio hay que tener en cuenta ciertos aspectos como:
🚫No generar una hiperflexión o hiperextensión cervical tanto al iniciar el patrón motor como al finalizarlo, aquí podra actuar excesivamente el reflejo tónico cervical, tratando de flexionar el cuello cuando realicemos el esfuerzo o extenderlo cuando estemos en la fase aérea del movimiento.
🚫Lo anterior a su vez, podrá alterar el comportamienro de los demás eslabones de la columna, esto al compensar está desviación cervical con una cifosis torácica o lordosis lumbar por ejemplo. 🚫 Esto se puede traducirse en errores básicos como mirar hacia adelante cuando buscamos el elemento, no generar una anteversión de la cadera, no activar los músculos que abducen y retraen las escapulas, factores que pueden descompensar el movimiento eninhibir la.accion correcta del ejercicio. 🚫Ojo, este ejercicio se traslada muy bien a la vida diaria, pero es importante utilizar una slam ball adecuada, con un peso acordé y no trabajar muy fatigado.
Y mi sistema aerobico empieza a revivir.
Entre otros ejercicios, habia que correr 200mts. Justamente era el ejercicio donde recuperaba el aire. Todavia hay memoria de los trabajos ciclicos de atletismo.
HABEMUS CHANCHO CORREDOR!
This study isn't strictly related to combat sports however it is one of only a few studies testing a training intervention using battle ropes (a prevelant tool for strength and conditioning in MMA).This study compared 8 weeks of interval training using either battle ropes or shuttle runs in basketball players. The shuttle run group showed improvements in aerobic performance and upper body power ,however, the the battle rope group also improved aerobic performance and upper body power aswell as upper body mean anearobic power, core endurance and shooting accuracy. This suggests battle ropes can be an effective tool for improving a number of physical qualities (qualities that may prove useful for combat sports athletes). (Shuttle runs are still great for intervals and the results of this study shouldnt mean that all shuttle runs are replaced by battle ropes. Remember, this is just one study)
Chen, W.H., Wu, H.J., Lo, S.L., Chen, H., Yang, W.W., Huang, C.F. and Liu, C., 2018. Eight-Week Battle Rope Training Improves Multiple Physical Fitness Dimensions and Shooting Accuracy in Collegiate Basketball Players. Journal of strength and conditioning research.
HIGH INTENSITY INTERVAL TRAINING! When we envision people doing High Intensity Interval Training (HIIT) we probably envision somebody who is incredibly fit with their six pack abs, but is HIIT beneficial for somebody who is overweight? The study by Sawyer et al looked at how HIIT and general steady state cardio affect endothelial dysfunction (blood vessels) and other cardiometabolic risk markers, and wanted to see if HIIT was more beneficial. In the study, 18 obese patients were divided into either a HIIT or steady state group, both of which exercised three times per week. Their lipids, insulin levels, CRP, total antioxidant capacity, VO2max, and arterial diameter were measured at baseline, then after four weeks. They found that the brachial artery flow mediated dilation (FMD- dilation of the blood vessels) improved with HIIT but not with steady state, however resting artery diameter increased with steady state but not HIIT. Both programs had similar effects on the other cardiovascular biomarkers, however HIIT required 27.5% less exercise time and 25% less energy expenditure when compared to steady state. So what does this mean? Well it means that HIIT can be a good choice for pretty much anybody who wants to work out. It’s more efficient than traditional cardio, and produces changes in FMD, which has been clinically shown to decrease cardiovascular disease. So, HIIT might be your best bet for decreasing your risk for cardiovascular disease in a time efficient manner.
What do you think? HIIT or steady state?
Link to article 👇👇👇
Sawyer et al, Journal of Applied Physiology, 2016
Smiling, because you have to trick your brain into enjoying the torment of the gym lol. No really. The only way you continuously do something for a long time... is when you are passionate about it and LOVE it.
Working out can't be a chore in your mind. You'll never go or do it. You have to be your own personal project. Get enjoyment out of being slightly better than yesterday. Become addicted to improvements. Work = Results.
It's a grind but you have to make it fun, and have a vision of what you wanna do with your body. I always tell people... pick an ideal body out there. A physique you admire or aspire to look like. When you work out, that should be your END goal. It really helps, visualization.
So trick your mind into loving it. Be your own personal project and get addicted to improvements. Visualization with an ideal body type goal. And lastly... WORK. Sometimes people don't get results and get discouraged because they aren't working hard enough.
You are supposed to suffer, stress yourself, push it (safely & smart). Stress on the body, creates adaptation and growth. Your body is like "Oh shit... need to be stronger or adapt to this". But you need that stress. Can't do a bs work out, quit after nothing, then go eat cakes and bs food and expect to see results. Excessive drinking (basically sugar). That's like running in a Hamster wheel, you get nowhere.
Being ask to guest teach at one of Liverpools hottest (quite literally) boutique studios @risecycling was a bit of a pinch me moment... Yet there I was today, taking 20 incredible men and women through a hot Glutes and HIIT session as part of their summer 'Beach Booty Camp'.
It's fair to say we all left super sweaty and we're already excited to plan the next one... Who wants in!?
Every time I set foot on the track I'm compelled to run, fast. The lanes call me to sprint, pace, breath, sweat and cry out in pain and satisfaction. Running isn't necessarily about how far or fast you go, rather how far can you take yourself and how hard you push to overcome and succeed.
200m sprint, 100m jog, 100m sprint
As many as possible bleacher sprints
2X 400m sprint, 100m jog
Rowing classes hit some intervals today and worked on hip-hinge form. Stroke power comes from that middle link on the stroke, between leg drive and arm pull. Don’t make your limbs do all the rowing and neglect hip strength! How? Don’t row sitting straight up! There should be a sway backwards then forward from the hips on the drive and the recovery. Start with a back angle at 11:00, finish at 1:00-2:00. Use all the power you’ve got! This workout took 35-40 minutes in a class. It could be shortened by doing a cool down 1000m again for part 3 instead of 500s. Row well. Row strong!
#Repost @acceleration_performance with @get_repost
Wesmen #volleyball star @dyckadrian setting a PR on his trapbar dead. ~335lbs x 3 w/ 2 chains. We are excited to see his vertical jump improvements based off of strength development and NOT overly complex jumping exercises! 💪🏾🏋🏼♂️🏐
Awesome work Adrian!
The proof is in the pudding!!! My resting #heartrate has dropped significantly as you can see here. Originally when I first started this #weightlossjourney2018 I was wearing my Fitbit and always thought my heart rate seemef high. I Googled it and from what I learned 90bpm is the safe maximum. I was seeing mid 80s (83 average) consistently on my Fitbit. So I knew I was safe. A week before I started wearing my Fitbit I went to the doctors for just a regular old check up and my blood pressure was within a normal range.
Fast forward one month later I had noticed that the heart rate monitor on my Fitbit was lower consistently. I originally thought I just had gotten used to the #fitbit and it had even out what my actual resting heart rate was. I go back to the doctors for another scheduled checkup. Wasn't planned or anything, the nurse practitioner comes in and tells me that my blood pressure is SIGNIFICANTLY LOWER!!! I was so happy, I had lost 20lb and had been walking for 2.5 weeks at this point and only for about 28 minutes a day on average.
This is real proof that not only is the Fitbit extremely accurate and helping me to see the changes in my health and #motivate me.. it proves that just a little bit of #exercise everyday makes a huge difference!
I hope this #motivates and #inspires some of you out there. I love you all. ❤️💛💜💙🖤💚🧡
💁♀️Mi chiamo Jessica, ho 23 anni e vivo a Milano. 🤸♀️Sono appassionata del mondo dello sport, sopratutto del combattimento e dal mondo 🍳culinario ma in questo ancora ho molto da imparare. 🙋♀️Sono una ragazza spesso con il sorriso, acida, divertente, determinata e pretendo molto da me stessa e anche dalle persone a cui voglio bene.
✈Amo viaggiare, ma ancora non ho avuto questa grande possibilità e vorrei 🌞l'estate per 12 mesi all'anno, anche se ammetto che il caldo afoso mi uccide. 🍎🍍Sono amante del cibo sano, penso che nella vita ci voglia molto equilibrio⚖e amore per noi stessi, mi congedo i miei sgarri e spesso la pizza🍕 e di obbligo 1 volta a settimana 🙂.
🛣Ho trovato la via per il mio futuro, dopo anni nel mondo della muay thai e vari 📔studi finalmente sono una 📚🏋️♀️personal trainer, 📒💆♀️massaggiatrice e 🚶♀️insegnante posturale.
Nel mondo della 🥊muay thai ho conseguito 33 match, ma per mia 😮sfiga ero seguita da una persona poco in gamba e quindi i miei sacrifici le mie ore di allenamento non hanno avuto dei frutti fantastici, nonostante io fossi sempre decisa e determinata.🤷♀️
💁♀️Per settembre riprenderò un percorso nella boxe, sperando di non aver dei problemi all'occhio sinistro, rovinato in anni passati con il vecchio allenatore..
Sono un po logorroica 🤷♀️. .