Superior Fitness

With all the advice, workouts, methods and philosophies about strength, conditioning and fitness out there... How do you develop a physical training program that is right for you? First of all, there are may reasons to get involved in a physical training program... and you must first determine yours is you are to choose correctly. Some people's physical training program are targeted toward muscle growth, others toward burning fat, others toward gaining strength, others to meet general fitness goals, etc. I personally believe a physical training program should be used to improve the physical abilities of cardiorespiratory endurance, strength, power, speed, flexibility, balance, coordination, agility, accuracy and toughness.

A physical training program should improve the physical abilities that are needed to face the challenges of sport, work and life with excellence... basically, allowing us to become better suited human beings for the unpredictable environment in which we live.

Here are the guidelines I use to develop, analyze and evaluate my physical training program:

1) A physical training program should commit to functional strength, superior conditioning and fitness excellence OPTIMIZATION... Not muscular size and aerobic conditioning MAXIMIZATION. Your physical training program must address the improvement of all the physical abilities... and not just one physical ability at the expense of all others. The sad fact is, most people get caught up in becoming the best at one particular physical ability... and completely ignore the others. Who cares how strong you are when the life challenge calls for balance and flexibility. True physical fitness is a compromise between all the physical abilities and the seamless transition from on ability to another.

2) A physical training program should continue performance improvement through deliberate variation of training methods, intensities and stresses... Not monotonous, unsustainable and long term routines. There is no one best, one size fits all physical training program that universally fits everyone's goals, needs, abilities and limitations. Use variety to produce an environment that keeps the body improving... long term routine will only bring about limited results.

3) A physical training program concentrate on quality physical training and proper technique and then increase the quantity of your training... Leave your ego out of your workout program. Your physical training program is where you work on your weaknesses and seek improvement... and not a place to show off. Make sure to perform the exercises correctly before increasing the quantity.

4) A physical training program should focus on core strength and developing a body that functions as one complete unit... Just say "no" to machines. Isolation exercises on machines teach you to do isolation exercises on machines... a skill which is of little value in the real world.
Make your core strong by including it in all your exercises and use the body as one complete unit... just like you would in the challenges of sport, work and life.

5) A physical training program should train movements through compound exercises, single limb and alternating limb exercises... Not muscles through "isolation" exercises. Who cares how big your muscles are if you can't use them to complete a task in the real world. Train movements that translate into real world performance improvements.

6) A physical training program should train muscular strength, muscular power and muscular endurance for functional strength improvement... not muscular size for appearance. Strength training should address all aspects of strength... and not be treated as the secondary effect of size seeking. It is better to be stronger than you look... Than to look stronger than you are.

7) A physical training program should train the anaerobic, anaerobic lactate and aerobic energy pathways for superior conditioning under the greatest set of circumstances... Now only one energy pathway for "specialized" conditioning. Metabolic conditioning training should address all the energy pathways for versatile conditioning. Extreme aerobic conditioning is not the measure of fitness excellence. Sport, work and life challenges are made up of intense flurries of activity broken up be periods of less intensity and rest... not one long, continuous, monotonous, rhythmic activity.

8) A physical training program should train the physical abilities of cardiorespiratory endurance, strength, power, speed, flexibility, coordination, agility, balance, accuracy and toughness for fitness excellence... Not just one or two abilities creating unbalanced fitness performance.
True fitness is not the maximization of one physical skill at the expense of all others... But the optimization of all physical skills in fluid interaction. Fitness is a compromise.

9) A physical training program should fortify your strengths while concentrating on improving your weaknesses for the greatest over-all fitness improvement. It is a waste of valuable physical training time to spend all your energy trying to improve your strength while your weaknesses go untrained. Greater fitness improvement can be made by turning your weaknesses into newfound strengths.

10) A physical training program should be personalized, short, intense and frequent. Keep the training sessions short and intense for the best results... but don't forget to throw in some medium intensity, medium duration and high intensity, long duration training for variety. Varying your workouts this way will allow you to work out more frequently without the fear of overtraining and injury... and prepare you for a greater amount of physical circumstances in the bargain. Ultimately, any physical training program must be personalized to the goals, needs, abilities and limitations of the individual. These are the guidelines I use to keep my physical training program on track and the physical improvements coming that will allow me to meet the challenges of sport, work and life with excellence. So how does your physical training program stand up to these guidelines?

Labels: 24 hour fitness, bodyweight training for fitness, fitness, fitness exercise, fitness sports, superior fitness

When I look at the physical fitness industry today it is painfully obvious that the industry is more concerned with maximizing specific skills than building better humans.

Basically, the fitness industry has been divided into two fields... muscle growth and aerobic ability.

But make no mistake about it, physical training is about becoming an improved human, better suited to meet the challenges of sport, work and life with excellence under the greatest amount of circumstances.

Physical training is not about maximizing muscle growth so you look good in your t-shirt or the ability to sustain long, monotonous aerobic activity.

To become a better human, you must use your physical training for physical fitness optimization... not physical skill maximization.

Physical fitness optimization is the acceptable and deliberate compromise of competence and ability to perform in ALL the areas of cardiorespiratory endurance, strength, flexibility, power, speed, coordination, agility, balance, accuracy and toughness to produce optimum performance results under the greatest amount of circumstances

Yes... physical fitness optimization is the understanding that true physical fitness is a compromise.

Your fitness level is comprised of your ability to perform using all the physical abilities mentioned in a seamless and coordinated fashion to complete any task at any given point in time.

Physical fitness is not, and should not, be measured by the physical skill maximization of just one of these skills.

True physical fitness has to do with your physical ability to perform the widest variety of tasks under the greatest diversity of circumstances... not maximizing one physical ability to perform one task under controlled circumstances.

Strangely, the trend seems to be to use physical training to maximize one physical ability at the expense of all others... actually making the person less fit.

If you spend all your training time improving only one facet of fitness... your weaknesses will greatly outnumber your strength.

You will have become so specialized that you are unfit for most circumstances encountered in sport, work and life... and I am sure that was not your goal when starting a physical fitness training program.

Let's get one thing straight...

I am not against muscle growth and aerobic capacity... I am against the fitness industrys unbalanced focus on muscle growth and aerobic capacity at the expense of true physical fitness.

Isolated muscle exercises performed on limited motion machines combined with extended aerobic sessions is not the path to strength, conditioning and fitness excellence... no matter what the fitness industrys marketing machine says.

Commit yourself to strength, conditioning and fitness optimization if your goal is to develop performance improvements in all the 10 physical skills and produce a body that performs as good as it looks.

If your current physical fitness workout program is designed more for physical skill maximization... change it!

Because there is one thing that I know for sure...

If you have functional strength, superior conditioning and fitness excellence there will be times in sport, work and life that you need them... and if you dont, there will be times when you wish you did.

Labels: 24 hour fitness, bodyweight training for fitness, fitness, fitness exercise, fitness machines, fitness sports, superior fitness

Are you gym addict? May be, but do you exercise? The answer from 85% of the people will be yes. Apart from 15% of the people who are bed ridden, too old or just lazy who do not exercise, 85% of the people do exercise. Not regularly, mind you, but still, 85% of the people exercise at least thrice a week.

Are you one of the 85% populations who exercise? If yes, Body Post is there to help you. Since you exercise, you need fitness clothing. Body Post has fitness clothing for everyone. It has mens fitness clothing, womens fitness wear, mens fitness wear, yoga clothes, womens athletic apparel, mens athletic wear, fitness wear, sports wear and much more. Let us see some unique products, which Body Post has to offer.

BODYPOST Mens Mock Neck Jersey Long Sleeve Shirt

This mock, neck jersey is made of breathable micro fiber. HyBreez fabric wicks moisture away from your skin for a cooler, drier and comfortable game. A self-fabric collar keeps the look smooth and refined. It is made up of 88% Polyester, 12% Spandex. Added spandex delivers a nice stretch. It gives Superior comfort and mobility to your upper body. It is made up of Quick, Dry*Drifit Micro Fiber. It is available in two colors, Chambery blue and Aubergine. It is available on shelf and you can get this fantastic mens fitness wear in just $ 48.

BODYPOST Fitness Workout Womens Long-sleeve Shirt

This Fitness Workout Shirt is made of breathable polyester micro fiber. Dynamic fit and superior technical fabric provides optimal ventilation and moisture management. Raglan sleeve construction moves seams off the shoulders and allows for maximum range of motion. It is made up of 92% Polyester, 8% Lycra to optimize the comfort level. This shirt is Self, fabric neck binding having Moisture transport system. It is Lightweight and comfortable and on top of that, it is Anti Bacteria by HyBreez. It is available in five colors, namely Blue, grey, pink, red and ice. You can get this amazing womens fitness wear in just $17.

BODYPOST Dri-Fit Armour Flex Mens Workout Pants

These active pants are made of breathable polyester micro fiber. They feature a turned elastic waistband for comfort and fit, handy zipper hip pocket and 7" zippers at lower legs with Flat lock seams. Moisture transport system designed to push sweat to the fabric's surface, where evaporation pulls it out of the body. Body, mapping panels on both sides and back increase airflow, making you feel comfortable and relaxed. Mens Workout Pants are made up of 90% Polyester, 10% Spandex to optimize the comfort level. Breathable body, mapping insets at back and sides add to the comfort. This mens fitness wear has moisture transport system and Quick,Dry*Drifit Micro Fiber. It is available in black and white. It is readily available with a price tag of $ 32.

Labels: 24 hour fitness, fitness, fitness exercise, fitness machines, fitness sports, superior fitness

Fitness is a complex term. This is why when you ask someone for a universal definition of fitness you usually get something vague like this, "Fitness is being fit". Don't believe me, ask someone (even fitness professionals). But once you understand the true nature of fitness, I'm confident you'll see why bodyweight training for fitness should be a part of your over-all workout program.

So, let's begin with my definition of physical fitness!

Fitness is the acceptable and deliberate compromise of competence and ability to perform in all the areas of cardiorespiratory endurance, strength, flexibility, power, speed, coordination, agility, balance, accuracy and toughness to produce optimum performance results under the greatest amount of circumstances.

You'd better read that again to make sure you get it.

As you can see, fitness is more than being strong. It is more than having powerful heart and lungs. Fitness is the ability to use all your physical abilities simultaneously and seamlessly to overcome physical challenges. And bodyweight training is an excellent method for training for over-all fitness!

Normally, people seeking fitness focus on only one or two of the physical abilities needed to be fit. Or, they base their training on the RESULT of being fit, like burning fat or building muscle. You see, having muscle or being lean does not necessarily mean you are fit! However, being fit usually manifests itself as a strong, muscular, lean body.

There are three types of challenges you'll face in sport, work and life.

1) The challenge requires you move your body to successfully complete the task
2) The challenge requires you move an exterior object to successfully complete the task
3) The challenge requires you to move your body and an exterior object to successfully complete the task

And to make things more complicated, the challenge can require any of the physical abilities of fitness and in any combination. As you can see, being able to move your own body is needed for two of the types of challenges, and therefore should be trained accordingly. Bodyweight training is that important.

Think of it this way, there are so many abilities to train in order to be fit, you need a versatile tool capable of training them all. And there is no better tool than your own body. Bodyweight training can effectively target all of the physical abilities needed to be fit.

Compare bodyweight training to weight training. Bodyweight training is a much more accessible and versatile form of training. Don't get me wrong, I like weight training and think it superior for some types of training. I just think bodyweight training has more to offer in terms of improving all the physical skills of fitness.

So, if you want to truly be fit, you need to improve all the physical abilities of fitness. Bodyweight training for fitness should be a part of everyone's physical training program. Because when you are truly fit, you'll not only meet the challenges of sport, work and life with excellence, you'll look great too!

Labels: bodyweight exercise, bodyweight training, bodyweight training for fitness, calisthenics

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It's no secret why circuit training has been successful as a business opportunity: it works! Circuit training is a proven exercise system that, for many women, has proven to be more effective than diet and nutrition programs alone. The routine at circuit training health clubs is quick and simple, allowing each woman to progress at her own pace. The ladies exercise in a circle, each at a station. They spend 30 or 45 seconds at each station, either working a hydraulic resistance machine or doing aerobics. The entire routine takes just 30 minutes. Sufficient anecdotal evidence exists to prove that circuit training can help women achieve fast weight loss. But how about the training technology behind the workout? Does the equipment in this type of gym provide true weight loss exercise, or is it just another fad?

To completely understand fitness and exercise equipment it's important to comprehend the four different technologies of that equipment:
1) Constant Resistance Devices
2) Variable Resistance Devices
3) Static Resistance Devices
4) Accommodating Resistance Devices

Constant Resistance Devices:

"The term constant resistance means that a weight (resistance) does not increase or decrease during the course of exercise" (source: International Sports Sciences Association; 2001). The amount of resistance encountered by the user remains unchanged from the beginning of the exercise movement to the end. Examples of training or weight lifting with constant resistance devices would be lifting a barbell, dumbbell, or using a cabled weight stack. Weight training in this manner has some inherent disadvantages. First of all, constant resistance weight lifting exercise does not correct for changes in the musculoskeletal leverage that occurs during an exercise movement. Secondly, this method does not account for reduced effort that comes with fatigue.

When following a weight lifting routine with constant resistance devices, the user experiences changes in leverage during the joint movement. For example, when doing dumbbell curls the amount of muscular force required is much greater at the bottom of the movement (when the dumbbells are at waist level) than it is at the top of the movement (when the dumbbells are near the chin). As the dumbbells approach the top of the movement, leverage improves and the user doesn't have to work as hard. Therefore, the user doesn't gain as much benefit during the 'easy' portion of the movement. Muscles need stress to gain strength and endurance, so with the relatively diminished stress of constant resistance devices some of the benefit is gone.
Some experts argue that constant resistance exercise is more natural than any other weight lifting program because leverage imbalances match the actual day-to-day movement of the body.

Variable Resistance Devices:

"When you hoist a weight by pulling on a cable that goes over the top of a pulley and is attached to a weight, you're engaged in constant resistance training" (source: International Sports Sciences Association; 2001). Some exercise equipment manufacturers have experimented with pulleys that aren't round or don't have the hole in the exact middle of the pulley, resulting in different levels of resistance felt during different points in the exercise movement. Unlike constant resistance devices, variable resistance fitness equipment does not match the natural way the human body works. Some exercise scientists view this as a disadvantage, as it may cause disturbance in the brain centers that interpret force and movement patterns.

The advantage of variable resistance fitness equipment is that it amplifies the level of stress placed on the muscles by forcing them to work equally hard throughout the full range of motion. Critics respond that since everyone is different is size, stature and strength it is virtually impossible to match everybody's leverage with machine leverage.

Static Resistance Devices:

"Contracting your muscles without movement is called static contraction. The term isometric exercise was coined to describe this form of stress" (source: International Sports Sciences Association; 2001).

The public, searching for a new weight loss tip in the 1950's and early 1960's, adopted isometric exercise as their new weight lifting workout. Unfortunately, scientists eventually proved what many weight watchers had already learned: isometrically contracting a muscle results in that muscle only gaining strength in that position. To gain strength throughout the entire range of movement, the user would have to isometrically contract their muscles throughout every conceivable angle in the entire range! Today, very few people consider using static resistance devices as part of their weight loss system for the simple reason that isometric exercise is the least effective of the four training technologies.

Accommodating Resistance Devices:

"Like variable resistance devices, accommodating resistance machinery is designed to allow you to exert maximum resistance throughout the full range of movement in each of your exercises. In doing so, you are able to maximize the amount of exercise stress your muscles receive" (source: International Sports Sciences Association; 2001). Accommodating resistance exercise equipment somewhat controls the resistance that is encountered, thereby allowing the user to exert maximum force throughout the entire range of motion and throughout the entire exercise.

This is the type of gym equipment used at circuit training fitness centers. Again, the primary benefit is that the user can exert maximum force in any position, which allows for a full and complete workout. As an example, consider dumbbell curls. Traditional dumbbell curls result in decreased leverage at the top of the movement. Circuit training exercise equipment, on the other hand, applies even and consistent force throughout the entire range of motion. In other words, circuit training equipment places the muscle under constant tension for more time than alternative training technologies.

"Tension (resistance that is stressful enough to cause muscles to adapt), together with sufficient time over which it is applied, go hand-in-hand to produce superior gains" (source: International Sports Sciences Association; 2001). Another advantage of accommodating resistance exercise equipment is that the relatively controlled speed of the movement drastically reduces the opportunity for injury. As ballistic movement is virtually impossible on this type of equipment, injury from overextended joints, pulled muscles and uncontrolled movements is also highly unlikely.

Tracie Johanson

This article provided by Gym Business Opportunity, a smart gym franchise alternative. Our total gym package provides everything you need to open a successful health club, including gym equipment and fitness center marketing support. Please visit http://www.gymbusinessopportunity.com/ for more information.

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Labels: 24 hour fitness, fitness, fitness exercise, fitness machines, fitness sports, superior fitness