Friday, October 10, 2008

BODYPUMP Group Fitness Program - Les Mills Global

More about Body Pump
BODYPUMP™ is the original barbell class that strengthens your entire body. This 60-minute workout challenges all your major muscle groups by using the best weight-room exercises like squats, presses, lifts and curls. Great music, awesome instructors and your choice of weight inspire you to get the results you came for – and fast!

Benefits:
  • Burn up to 600 calories per class for fat loss
  • Improve your strength
  • Improve your general fitness
  • Shape and tone your muscles
  • Improve your bone density (helps ward off osteoporosis)
  • Gives you a sense of achievement


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Tuesday, October 7, 2008

New federal exercise guidelines include strength training

At a block party at the Henry R. Benavidez Community Center in Las Cruces, N.M., Erika Lopez and her daughter Brianna, 7, do push-ups after tossing dice that tells how many and what exercise to do. More Americans need to incorporate strength training through push-ups, weightlifting or resistance bands, the government recommends.
By Norm Dettlaff, Las Cruces Sun-News, AP

The US government raised the bar for physical activity levels today and nobody's exempt, not even kids or older adults — everybody needs to get moving. The new Physical Activity Guidelines for Americans, released by the U.S. Department of Health and Human Services, are the most comprehensive federal recommendations ever and the new gold standard.

Read the guidelines and federal toolkit

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Friday, August 1, 2008

Hundred Pushups Week 3 Day 3

Did column 2 again today. It went real well. I was kind of afraid that I wouldn't make it to 22 for the last set, as I was struggling at set 3 to get to 19. However, I actually made it to 24 for #5. So I did 25, 19, 19, 17, 24 for the five levels. It is cool that I broke the 100 barrier with a total of 104 push ups today. I really need to celebrate reaching the halfway point of my 6 week commitment to the hundred pushups challenge.

After 5 min rest I started my 60 min Body Pump #45 workout. I went ahead and did everything with my normal weights, including bench fly work and bench presses.

Check out Body Pump at BODYPUMP Group Fitness Program - Les Mills Global I've been doing it 1 to 3 times a week since 2004. However, this pushup program is pushing me to new levels of strength.

Here is a chart of my repetitions for each of the five sets and total push ups for each workout to date:
  1. 10, 10, 8, 6, 16 = 48
  2. 12, 12, 10, 10, 16 = 60
  3. 15, 13, 10, 10, 17 = 65
  4. 12, 12, 9, 8, 16 = 56
  5. 16, 13, 11, 11, 18 = 69
  6. 15, 15, 12, 12, 17 = 71
  7. 25, 17, 17, 15, 15 = 89
  8. 22, 17, 17, 15, 25 = 96
  9. 25, 19, 19, 17, 24 = 104
I'm still wondering how to maintain these gains after the 6 or more weeks it may take to get to 100 consecutive pushups.

Join me in the hundred pushups challenge.

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Wednesday, July 23, 2008

Hundred Pushups Week 2 Day 2

It is fun! Not as sore this week as the first week. So there is hope for the future.

My pushups for the five sets today were 16, 13, 11, 11, 18.

My max for the final set for the first five days of the workout so far are: 16, 16, 17, 16, 18.

Here is a chart of my repetitions for each of the five sets of each workout:
  1. 10, 10, 8, 6, 16
  2. 12, 12, 10, 10, 16
  3. 15, 13, 10, 10, 17
  4. 12, 12, 9, 8, 16
  5. 16, 13, 11, 11, 18

Join me in the hundred pushups challenge.

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Saturday, March 8, 2008

Fitness Over 50

DVDs and books by Denise Austinby Denise Austin
I'm not hiding the fact that I've already turned the big five-o — in fact, I want to tell the world just to prove that you can keep fit and healthy at any age! However, there are realities about exercising at this age that everyone has to face. If you're over the age of 50, your risk of an exercise-related injury is increased, especially when it comes to muscle strains in the neck, back, shoulder, knee, and ankle. These are the areas most susceptible to injury, say health experts from Barnes-Jewish St. Peter's Hospital.

But that doesn't mean you should stop exercising! In fact, consistently working these muscles correctly will help them stay strong. Just be sure to:
  • Warm up. Spend at least 10 minutes preparing your muscles for a workout.
  • Switch it up. Alternate your activities instead of doing the same workout over and over. You'll exercise all of your muscles rather than overworking the same ones.
  • Start strength training. To first build your muscle strength, start with machines instead of free weights. Don't be afraid to ask for a demonstration before using new equipment.
  • Cool down. Be sure to slowly lower your heart rate with a cool-down and stretching session after each workout.
  • Get your doctor's orders. Check with your doctor before starting a fitness program to be sure you're choosing the right intensity and activity for your fitness level.
Training materials by Denise Austin

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Wednesday, February 27, 2008

Sexy Arms This Spring!

Denise Austin is a long time favorite of both Sue and Mikeby Denise Austin
Warm weather and sleeveless tops are just around the corner! So here's an oldie-but-goodie exercise that will give you sleek, sexy, arms — bicep curls!

Here's how:
  • Sit on the floor with your feet crossed in front of you.
  • With an underhand grip, hold a weight in each hand to your sides with your arms extended.
  • Exhale slowly as you raise your arms toward you, bending at the elbows.
  • Feel the movement in your biceps — the muscles Popeye is famous for!
  • Hold the position momentarily before returning to the starting position, inhaling.
  • Repeat two sets of eight to 12 repetitions each, resting for 15 seconds between sets.

Keep in mind that to get results from this and other weight-bearing exercises, you need a weight that challenges your muscles enough that they have to grow to keep up. Need help finding the right load? Start with weights you can lift without difficulty (perhaps 1- or 2-pounds). If you can easily complete the two sets and still keep going, move up one weight size. When you find a weight that leaves you feeling that two sets is all you can possibly do — but isn't so heavy that you can't complete both sets — you've found your match! When that weight becomes easy-breezy, move up again!

Training materials by Denise Austin

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Sunday, February 10, 2008

Strength Training Interval Program

Source: strength-training-woman.com
  1. Chest Press
  2. Bent Over Row
  3. Squats
  4. Lunge
  5. Bicep Hammer Curl
  6. Tricep Skullcrushers
  7. Ball Crunches
Sequencing of Events During Your Interval Strength Training Routines
  • 1 Set of 10-20 Reps of Chest Press
  • 1-2 Minutes Rest
  • 1 Set of 10-20 Reps of Bent Over Row
  • 1-2 Minutes Rest
  • 1 Set of 10-20 Reps of Squats
  • 1-2 Minutes Rest
  • 1 Set of 10-20 Reps of Lunges
  • 1-2 Minutes Rest
  • 1 Set of 10-20 Reps of Bicep Hammer Curls
  • 1-2 Minutes Rest
  • 1 Set of 10-20 Reps of Tricep Skullcrushers
  • 1-2 Minutes Rest
  • 1 Set of 10-20 Reps of Ball Crunches
  • 1-2 Minutes Rest
Do this sequence a total of three times. This is just one example of how to set up interval strength training routines. Basic weight lifting rules apply. Change something in your routine every 4-6 weeks. You can change the exercise, the strength training method or the intensity level. Use interval strength training routines to jump start your program.

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