r-JUMP-ROPE-WORKOUTS-403xFBcreditBy A.C. Shilton for Men’s Journal

Forget any association you had with jump ropes and gym class. The jump rope is a powerful workout tool. It builds cardio fitness, balance, agility and bone strength. It’s also one of the best go-anywhere fitness accessories, fitting easily into even a crammed carry-on.

“It requires a lot of coordination and really works your cardiovascular system,” says Camille Leblanc-Bazinet, the women’s 2014 CrossFit Games winner. She likes to train with double unders, a common CrossFit move that requires you to jump explosively and spin the rope faster to pass it beneath your feet twice. This works your muscles harder and pushes your cardiovascular system towards its upper limit.

To get the most from your workout, make sure your rope is the right size. CrossFit HQ trainer Dave Lipson says that when you hold the rope under one foot, the handles should just reach your armpits. To maximize results, practice good form. “Hold your hands at 10 and 2 o’clock and at waist height. Revolve the rope from the wrists, not the shoulders,” says Lipson.

And if you’re shooting for double unders, we recommend buying a speed rope with bearings. Speed ropes start around $20 and spin faster than inexpensive licorice and beaded ropes.

Now here are seven jump rope workouts — most of which can be completed in a half hour or less — that will have you burning calories and building strength.

High-Speed Circuit
Fitness competitor, former ballerina and coach Dom Spain teaches outdoor bootcamp classes in Miami. She calls jump rope workouts the “no excuses” workout because, “if I have clients that say they don’t have time or don’t have the money for a gym membership, they can always do this.”

This workout is designed to give you just enough rest to keep pushing through all of the exercises, but not enough to let things get easy. It can be done in 30 minutes and requires only a jump rope.

  • Warm up by doing 30 seconds of jumping rope, 30 seconds of air squats, then a 1 minute plank hold. Repeat four times.
  • 1 minute of jumping and 30 seconds of push-ups.
  • 1 minute of backward jumping and 30 seconds of tricep bench dips.
  • 1 minute of side to side jumping (imagine your feet are bound together, and jump rope while hopping from side to side) and 30 seconds of lunges.
  • 1 minute of skipping rope (one foot lands as the other takes off) and 30 seconds of jumping squats.
  • 1 minute of single leg jumping (30 seconds on one leg, then switch), and 30 seconds of mountain climbers.
  • 1 minute of alternating high knee jumps (like the skipping rope move, but pull your knees up as high as you can), and 30 seconds of flutter kicks.

Take one minute of rest, then repeat the entire circuit. Cool down and stretch after two rounds.

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It’s 2016. Are you ready? Do you have a plan? Do you know what you are going to do to achieve your fitness goals in the New Year?

Physical fitness is one of the most popular New Year’s resolutions, inspiring many people to enthusiastically join a gym. But simply saying you’re going to start exercising, however, will not do the trick, as evidenced by the fact that so many abandon their efforts before January is even over.

If you’re tired of wanting to change certain behaviors, such as getting physically fit, but not being able to follow through, you’re not alone. Fortunately, there are some specific strategies you can follow for creating an effective fitness plan that you can stick with over the long haul. If you’re ready to finally achieve your goal of getting—and staying—fit and healthy, grab a pen or an electronic device so you can take a few notes as we go through these important points together.

1. ENJOYMENT

Write down five physical activities that you enjoy or could maybe envision enjoying, starting with the one you like the most.

2. PRACTICALITY

Make a short list of the fitness- or sports-related equipment available to you at home, work, gym or health club (if you belong to one) or in your neighborhood. Compare your list of resources with your list of enjoyable activities and connect potential matches. For example, if you own a bike, you enjoy biking and there is a biking trail in your neighborhood, that’s a great match. If you can’t find a connection between your two lists, think about what you would need to obtain to be able to proceed with activities you enjoy. For example, if you love swimming but don’t have immediate access to a pool, track down a local public or private pool you could use.

3. VISION

Identify three things that you would like to accomplish in terms of your physical fitness and write them down. This could include establishing a regular fitness routine, finishing a 1-mile walk or doing 5 push-ups. Perhaps you have health-related goals, such as lowering your blood pressure, cholesterol or blood sugar levels. Either way, be very specific as to the details of your goals, such as how much and by when you want to accomplish these things. Remember, your goals should make sense in terms of what activities you enjoy doing (list #1). If you don’t enjoy running, don’t set a goal of wanting to run a marathon because you probably won’t do it.

4. PLAN

All effective fitness plans must include activities to address the complete picture of physical fitness:

  • Cardiorespiratory Endurance
  • Muscular Strength/Endurance
  • Flexibility

To achieve the greatest health benefits, you have to address all three aspects of fitness. Don’t worry if this sounds daunting—the FITT formula can help. The following table includes established fitness industry guidelines for healthy adults who want to improve physical fitness. Feel free to modify each category according to your personal enjoyment, preferences and current level of physical fitness. If you’re new to exercise, you may have to start with fewer or shorter workouts and work up to a higher intensities, frequency or times.

FITT FORMULA

  Cardiorespiratory Muscular Flexibility
FREQUENCY 3–5 days per week 2–3 non-consecutive days per week 3 days per week (minimum)

5–7 days (ideal)

INTENSITY Target exercise zone Weight, sets and reps depending on current fitness status To the point of tension, NOT pain.
TIME 20–60 minutes Depends on number of sets and reps Hold stretches for 15–30 seconds, repeating each stretch 2–4 times
TYPE Examples: swimming, biking, indoor cycling, cardio kickboxing Examples:

calisthenics, free weights, resistance bands

(Note: Be sure to address all major muscle groups.)

Static stretching after workout

5. SCHEDULE

To adopt a long-term effective fitness plan, it is vital to make physical fitness a priority in your daily scheduling. If you leave it up to chance, it won’t happen. Depending on your personalized FITT formula, add each particular fitness component in your daily schedule, just as you would any other appointment, and be sure to block off enough time to accomplish the chosen activity. Be realistic; for example, don’t schedule a workout at 11 p.m. at night, when you know you will be tired. If you are currently not active at all, start with fewer days and shorter times, such as three days a week of 30 minutes of cardiorespiratory fitness and slowly build up your plan from there.

6. TOOLS

Research confirms that people are more successful with their personal fitness plans if they enlist the support of a workout partner or group, have access to music and record what they do (such as a free app or a traditional journal). Is there someone in your life who could be your workout buddy? Have you checked out some helpful fitness apps? Get set up with resources to track what you do on a daily basis. Make appointments with workout buddies and put them in your calendar.

7. PREPARATION

An important tip to remember: Setbacks are part of the process, but an effective fitness plan can help avoid many of them. What will you do when it rains and you planned to run outside? What will you do when your kid’s schedule changes and you can’t make it to your group fitness class at 5 p.m.? Plan ahead for obstacles and identify alternatives. Add these to your FITT formula by adding a row labeled “back-up plan.”

8. ACTION

Take action and follow through with the plan you set for yourself. Every day will be a new journey, but it is up to you to take action and follow through.

9. EVALUTION

It is vital to reevaluate your fitness plan on a regular basis and honestly reflect on the following questions:

  1. What did I do well?
  2. What did I do not so well?
  3. What are my barriers?
  4. What is not working that I need to change?
  5. How will I overcome my barriers?

Every successful exerciser has to plan, prioritize and take action each and every day. It is a fluid process that is extremely empowering, inspiring and enjoyable, IF you employ the strategies listed here to maximize effectiveness. Remember, start slowly and don’t get discouraged when you fail—simply move on and refocus on your detailed plan. And always keep in mind the many positive benefits of physical fitness, because it can truly change and save your life.

Dominique WakefieldDominique Wakefield ContributorDominique Wakefield is a passionate, energetic and innovative health and fitness expert, ACE Certified Personal Trainer, NWI Certified Wellness Practitioner, ACSM credentialed EIM-1, presenter and writer. Currently, she is Director for University Health and Wellness and Faculty for Public Health, Nutrition & Wellness at Andrews University in Berrien Springs, MI. In October 2011, Dominique Wakefield was awarded ‘Top 11 Personal Trainers to Watch in the U.S.’ by Life Fitness and the American Council on Exercise. In addition to teaching at universities, she has worked as a Fitness & Programs Manager, Personal Trainer, Group Fitness Instructor and Wellness Coach at fitness centers, in the clinical wellness setting and in the corporate wellness setting since 2001. Dominique is a PhD candidate in Health through the University of Bath, England. Her studies and research center on physical activity, motivation for exercise and behavior change strategies. Visit dominiquewakefield.com to learn more!

More Blogs by Dominique Wakefield »

Josh Weir
josh.weir@cantonrep.com
Updated: Monday, December 28, 2015jackson_05

JACKSON TWP. For Jack Tirmonia, Northwestern University offers the best of both the athletic and the academic worlds.

The Jackson High School senior wide receiver with the good hands and the Ivy League-caliber brain is too smart to pass on that.

Tirmonia announced Monday that he has committed to play football for the Wildcats as a preferred walk-on after originally committing to Brown University in August.
Tirmonia said Northwestern began showing interest in him late this regular season. He was invited to the Evanston, Illinois, campus for a recruiting visit and saw the Wildcats — currently ranked 12th by The Associated Press — beat Penn State with a late field goal Nov. 8.

Then Northwestern offered him a preferred walk-on spot Dec. 16.
“It took a lot of thought and consideration over the last couple of months,” Tirmonia said. “But at the end of the day, this is where I think I’ll be the most comfortable and what will be the best opportunity for me. It was a gut-wrenching decision to not go to Brown and tell those coaches there. But I know I made the right decision.”

At Northwestern, Tirmonia, who finished his junior year with a weighted 4.3 GPA, gets to play FBS college football while receiving about as close to an Ivy League education as one can get without actually being in the Ivy League. He is leaning toward majoring in business.
The 6-foot-3, 185-pound Tirmonia caught 44 passes for 645 yards and eight touchdowns this past fall as the Polar Bears went 5-5. He earned first-team honors for All-Northeast Inland District and All-Federal League.

Playing Big Ten football has special meaning for Tirmonia. His grandfather, Jerry Krisher, is a Massillon product who played for Woody Hayes at Ohio State and helped the Buckeyes win the 1954 national championship as an offensive lineman.

When Tirmonia told his grandfather of his decision to switch to Northwestern, Krisher searched through his office and produced a recruiting letter that Northwestern sent him more than 60 years ago.
“It was really cool,” Tirmonia said.

Tirmonia is encouraged by the fact that one of the Wildcats’ top receivers (junior Austin Carr) arrived at Northwestern as a walk-on and now is on full scholarship. He also points out that the holder (junior Christian Salem) for the game-winning field goal against Penn State is a walk-on.
Said Tirmonia, “I know I’ll have a good opportunity to contribute there in the future if I work by butt off.”

Reach Josh at 330-580-8426 or josh.weir@cantonrep.com
On Twitter: @jweirREP

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By K. Aleisha Fetters, 

Exercise machines are simple — too simple, in fact. According to metabolic training expert BJ Gaddour, C.S.C.S. owner of StreamFIT.com, “They’ve been dumbed down to the point that they just don’t do your body much good.” Besides parking you on your butt, most machines isolate a single muscle, meaning you’ll burn fewer calories and gain less muscle mass rep for rep.

Most importantly (at least as far as medical bills are concerned), exercise machines can lead to injury. Even with their adjustable seats and pegs, finding the proper position can be close to impossible — and even then the movements just aren’t natural. “Free weights and bodyweight exercises allow your body to move in a natural range of motion,” Gaddour says. “When you fix it, it results in a limited and improper movement pattern that can be dangerous.”

Here, Gaddour shares five exercise machines you should swear off — and all-star alternatives that will give you better, faster fitness gains.

1. The Machine: Lying Leg Press
Your legs are strong (after all, they carry your body around all day), so if you lie down with your legs above your head for a leg press, you have to load more than the equivalent of your bodyweight onto the machine to achieve significant resistance, Gaddour says. Problem is, all that weight goes straight to your lower back, which flexes under the pressure. The risk? A herniated disk. Plus, the move doesn’t even work any of the stabilization muscles in the hips, glutes, shoulders, or lower back. The result: All pain and barely any gain.

Try This Instead: Goblet Squats
Apart from working just about your entire lower body in a single move, this squat variation involves holding a dumbbell or kettlebell in front of your chest to keep your form in check and the weight off of your lower back. Sometimes, a lighter load delivers a better burn.

2. The Machine: Seated Leg Extension
Since the weight is placed so close to your ankles, the machine puts undue torque on the knee joint, which can wear down cartilage and cause knee pain, Gaddour says. Plus, the common gym contraption is built around a motion that has little real-life benefit.

Try This Instead: Step Ups
Besides working your quads far better than any machine, step ups also train your glutes, hamstrings, and calves. By calling up more muscles, your knees are actually strengthened, not worn down.

3. The Machine: Seated Chest Press
While sitting is less than useful, the bigger problem here is that the machine can cause lopsided muscles. How? If one arm is weaker, the stronger one can end up doing all the work — and getting all the benefit, Gaddour says. To make sure both sides of your chest are strengthened equally, you need to load them separately.

Try This Instead: Pushups
An oldie but a goodie, pushups equally engage both sides of your chest. If it didn’t, you’d fall right over onto your side. What’s more, they tap your core for support and balance. After all, hot bodies aren’t built on chests alone.

4. The Machine: Hip Abductor/Adductor
If it looks ridiculous, it probably is, Gaddour says. And squeezing your thighs together — or pushing them apart — over and over definitely counts. Besides actually working very few muscles, it also strains the spine and can make the IT band so tight it pulls your knee cap out of place — not a good look for anybody.

Try This Instead: Single-Leg Squat
When you’re not in the gym, your inner and outer thighs largely work to maintain stability. So they should do the same thing when you’re in the gym, right? Single leg exercises — like the single-leg bodyweight squat — require those muscles to brace your body and keep you upright, all while putting your quads, glutes, and hamstrings to good use.

5. The Machine: Loaded Standing Calf Raise
While the idea here is to lift weight with your calves, the machine’s setup — specifically the shoulder pads — means that all the weight presses down on your spine before it ever reaches your legs. If it doesn’t turn you into a hunchback, it’ll at least cause you some back pain.

Try This Instead: Bodyweight Standing Calf Raise
If regular standing calf raises don’t have the resistance you need, try standing on one foot during your next set. Besides doubling the weight each calf has to lift at a time, it also puts your legs’ smaller, stabilizing muscles to work.

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The Only 5 Exercises You’ll Ever Need

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By Katherine Foreman on November 11, 2015

With cold and flu season starting to rear its ugly head, it’s more important than ever to keep healthy and germ-free, beginning with the basics—your immune system. Since all sickness starts with a little (or a lot) immunity deficit, providing your body with the TLC it needs to remain in top shape is essential to keep from coughing and sneezing all over your holiday season. As with anything, it’s the little lifestyle adjustments that make the biggest difference, so we’ve rounded up seven simple, yet powerful, everyday immunity boosters to keep you happy, healthy and prepared to ward off those pesky winter germs.

immunity boosters

1. Don’t ignore your gut feelings

It may feel like your nose and throat are the immune system headquarters (headquarters, see what we did there?), but the majority of it (70 percent!) actually has its home in your gut, where probiotics flourish to help prevent infection. This “good bacteria” is important to keep strong and plentiful, and that can be accomplished through a well-balanced, clean diet, and even eating fermented foods like yogurt, sauerkraut and kimchi to build resistance strength.

2. Add a little spice to your diet

Many herbs and spices like garlic, ginger and turmeric have been used for years as anti-inflammatory agents with boosting antioxidant properties and a healthy list of other added benefits. It doesn’t hurt that they make for the perfect dish garnishes, so start implementing more into your daily food intake to maximize the benefits.

immunity boosters

Thinkstock

3. Zinc is the answer

While it is ultimately very important to consume a lot of vitamin C when times are tough healthwise, zinc has also been proven to reduce the duration of colds by a few days. The anti-inflammatory, antioxidant-rich, antibiotic agent can be digested in foods like spinach, pumpkin seeds, nuts, beans and oysters. Doctors say adding 25 mg of zinc to your diet for a couple of days if you start feeling under the weather is a sure-fire way to ensure you aren’t down and out too long.

4. Antibiotics are not necessarily your friend

For as long as you can, taking the natural route and finding organic ways to fend off germs is actually the most effective way to remain well. Antibiotics often help do the trick, but have also been shown to suppress the normal immune functioning and attack the good bacteria your body needs to stay well. Drinking lots of water—particularly infused with the health-boosting properties of things like lemon, honey and ginger—is an easy and effective way to get the benefits you want without detracting from your body’s natural manufacturing process.

5. Get those endorphins flowing with plenty of exercise

Even exercising as little as a couple of times a week helps to keep stress at bay, improve the quality of your sleep, and strengthen your body. Making the time to get that workout in, especially if it’s outside and can expose you to all that good vitamin D, will be well worth it when you don’t bring the flu home with you.

immunity boosters

Getty Images

6. Sleep, sleep, sleep

We know—the thought of getting 7-8 hours of sleep every night seems like a big laugh in today’s hectic world, but doctors emphasize that budgeting for at least that amount of sleep each night is one of the most integral ways to support a thriving immune system. Along with a host of other benefits, it’s an excellent method of regulating stress levels, which, if too high, seriously impair the immune system’s ability to function properly. If you can’t swing spending that amount of time sleeping each night, try supplementing with 20-minute power naps during the day. You’ll definitely be glad you did.

immunity boosters

Getty Images

7. Lay off the processed foods

Avoiding a large sugar, gluten and processed food intake is essential in keeping healthy and strong throughout the year. Doctors and nutritionists advise making your diet as colorful as possible to boost immunity. Leafy greens, an abundance of berries, sweet potatoes and the like are key elements of the infallible health regimen.

apple, flowers and measurement tapeAccording to Data from the National Health and Nutrition Examination Survey, 2009–2010, more than two out of every three adults in the United States is considered to be overweight or obese. Increasingly, these individuals are realizing the impact extra weight can have on their health and lifestyles, from increased risk of type 2 diabetes and heart disease to sore joints and limited energy. As such, many individuals struggling with overweight and obesity are seeking solutions to these problems, and turning to health and fitness professionals for help. In truth, fitness professionals are poised to make a bigger impact on public health than ever before. Are you prepared?

The ability to create effective fitness programs and offer the motivational techniques to help clients succeed are just part of the equation. Nutrition can make or break your client’s weight-loss program. While it’s vital to stay within your defined scope of practice as a health and fitness professional, helping clients achieve their goals and maintain those numbers beyond the short term with an expert nutrition plan and tips is always part of a successful program.

The best possible chances for weight-loss success with these 10 essential tips:

YOU CAN’T OUT EXERCISE A POOR DIET.

We’ve all heard this one and you may already be giving this advice. The truth is that diet is a significant part of the weight loss equation. Your clients should know that rebuilding their bodies into more efficient machines requires a (mostly) healthy diet with adequate calories. This is how they will best achieve their weight-loss goals.

MAXIMIZE FRUITS AND VEGETABLES.

When it comes to weight loss, fruits and vegetables may just be your client’s best friend. These nutrient-dense foods can help clients feel fuller with fewer calories, making them an ideal addition to every meal. Fruits and vegetables also make a great low-calorie “off plan” snack when hunger unexpectedly rears its head. Clients new to a healthy eating plan may want to work closely with a dietitian to explore the best choices and preparations for fruits and vegetables.

LEARN TO LOVE LEAN PROTEIN.

Clients exploring a weight-loss program may be unfamiliar with lean proteins that can help curb cravings and keep them satisfied from meal to meal. Skinless, white meat chicken and turkey; fish and seafood; certain cuts of beef and pork; and beans and soy products are all lean choices. Once they get started on a weight-loss program with you, ensure your client’s meal plan includes a source of lean protein with every meal.

READING NUTRITION LABELS IS A MUST.

We live in a fast-paced world. To grab our attention, many products now include “healthy” buzzwords. These often do not provide the most accurate picture of a product. When it comes to weight loss and health, it’s important to read nutrition facts panels for the most accurate information. In fact, a recent study from the University of Houston looked at the difference marketing buzzwords (such as “all natural”) on packaging made and found “every single product used in this research study that included one of the health-related trigger words was rated as being significantly healthier than the exact same product that did not include those words.” Clients unfamiliar with nutrition labels should work with a nutrition professional to learn the basics of making the best choices for their weight-loss nutrition program.

PORTIONS ARE POWERFUL.

Most of us have seen how “portion distortion” has played a role in the excess weightmany of our clients are struggling to lose. While reading nutrition labels can help, learning recommended portion sizes and even regularly measuring foods are essential to meeting weight-loss goals. Clients wanting to start a weight-loss program should understand these portion sizes may take time to get used to. The best nutrition programs include easy-to-understand measurements to guide your clients as they relearn portions as part of a healthy eating plan.

MAKE IT REAL WORLD.

Your clients’ weight-loss programs should fit into their lives to ensure that they are successful now and for a lifetime. The most effective weight-loss programs include some flexibility in schedule and meal plan, as well as strategies to navigate social events, busy lifestyles and even restaurant meals. Work closely with clients to identify the weight-loss programs that will work best for them. Dietitians can also help clients navigate this real-world aspect with healthy eating strategies.

When clients are ready to start a weight-loss program, set them up for success with the right information. Working closely with your client to develop the best fitness and nutrition program can help you deliver the weight loss results they want.


 

Brought to you by the Registered Dietitians at Evolution Nutrition, a web-based nutrition management system, designed for you, the fitness professional.

Image  —  Posted: December 2, 2015 in Better Health and Fitness
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rsLogoAnthony Darmiento
Assistant Strength and Conditioning Coach
United States Olympic Committee

As the National Strength and Conditioning Association states in their position statement on youth resistance training, “Strength training youth athletes needs to be safe, effective and enjoyable. In order for strength training to be safe it’s more than the method of strength training, but rather how it is being implemented.”

For example, important factors such as proper form when lifting and moving are overlooked when a coach simply follows a plan on a written document or tries to implement a training program they once performed.  For this reason, Responsible Coaches seek help and guidance from qualified strength coaches to assist in the development of athletes of any level to ensure that strength training is performed in a proper and appropriate manner.  The risks of strength training are similar between youth and adults and strength training is only effective when it is done in a safe environment with proper supervision.

In order for strength training to be effective Responsible Coaches realize that strength training must complement sport training. For example, eliminating practice time to introduce or implement an effective strength program and developing basic movement skills are safe investments. The off-season and preseason are ideal times to implement a strength program. Responsible Coaches recognize athletes need to have the appropriate motor control to perform basic exercises such as a squat, lunge and pushup before progressing to loaded exercises. Although these movements and others may seem rudimentary and common most young athletes lack the ability to execute them with proper form.  Another reason for stressing the importance of such training is that these skills and movements transfer to many different sports and across all levels of sport.

In order for strength training to be enjoyable two very important factors must be considered: Athlete’s must understand and see benefits from the strength program while also training in a fun and enjoyable environment. Any athlete is more likely to continue training when they understand the benefits and see results. This highlights the importance of a sound and effective program. This is especially important considering it may take a few weeks of progressing before performance increases are seen or athletes begin to feel the positive effects of training. Until then it is important to keep training fun and enjoyable by mixing in games or challenges that keep athletes focused. For example, performing walking lunges on a row of printer paper without stepping off could be enjoyable and challenging for younger athletes.

On the other hand older athletes might enjoy keeping a log of their vertical jump height as each athlete attempts to beat their own personal records over time. Setting goals that are both attainable and challenging for the team or each individual is very important when trying to keep athletes motivated and driven. Thus coaches should be prepared with progressions and regressions for different exercises or activities based on ranging abilities of their athletes. If all this is kept in mind it shouldn’t be hard to keep things in enjoyable and fun while still performing strength training in a safe and controlled manner.

References:

Fagenbaum, A. D., Kraemer, W. J., Blimkie, C. J., Jeffreys, I., Micheli, L. J., Nitka, M., et al. (2009). Youth Resistance Training: Updated Position Statement Paper From the National Strength and Conditioning Association. Journal of Strength and Conditioning Research, 60-79.