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When clients in Singapore come to ask for personal training, I realized that we all want to lose weight and get fit. However without a proper warmup, injury risks go way up and when we are injured, we can't train effectively, side-tracking all our fat loss, weight loss and fitness goals.
As a personal trainer in Singapore I am often asked..."What Makes a good Warm-up?"
When we think about warm-ups, somehow our minds go back to physical education class in our school days. When I was in school in Singapore, we were told to move into several stretches and "stand here and hold this position for a count of 20".
These stretches were undoubtedly followed by several laps around the track of field. You know what... this is not all that bad. In fact physical education lessons 2 times a week is more physical activity than most people get in this day and age. But remember we want to have an attitude of excellence. "not all that bad" just won't cut it.
Let's look at this way. How many of us have the ability, passion, athletic background, genetics or even the desire to train for a place in our country's Olympic team? Not many right? However does that mean that the "non-elite" athlete or even the regular person at a gym, should train in a less than optimal (Olympian) way? I would hope not. And I certainly hope my personal training clients don't accept any run of the mill training methods either.
Of course we would not be lifting the weights that they can. We would not be running, jumping or swimming as fast or as long as they do. However in fundamental aspects they are the same as us, they are just more finely tuned. An Olympic sprinter has exactly the same number of muscles performing the same functions as the couch warming TV addict. The Olympian is just far more efficient and powerful.
Somewhat like a F1 Racecar versus a broken down 1970 Nissan Sunny. The sunny may never Race on the F1 circuit. But if we put in a new engine (muscular strength and power), new suspension (more mobile joints and stronger bones/connective tissue), and a new body kit (reduced body fat) this old car is going to do pretty well for itself in a local street car race. That's great considering its former state of disuse and ill-treatment. And this is what we hope that all our readers and personal training clients achieve.
The Warm-up techniques in this article are the beginnings of the transformation of that run down Nissan. The warm-up exercises will prepare your body for training.
* Your cardiovascular system will be activated * Your joints and connective tissue will be more pliable * Your nervous system that controls your muscles will be activated * Your balance and reaction time will be improved. * Your body will be in motion, negating the effects of keeping the body in a fixed position (usually sitting down for extended periods) as is common in our sedentary lifestyles
The exercises are designed to "bullet-proof" your core and major joints from injury. Injury is frustrating, prevents progress and is also uh...inherently painful.
The warm-up exercises are so important that if you really had a tough day with zero time for yourself, all your planning (you did plan to train right?) and all your scheduling (you did plan time to train right?) went down the drain... the very minimum that you should do on that day is a series of warm-up exercises.
If you are having a regular workout the warm-up exercises should be done before the training session. The components of a warm-up are:
Self Myofascial Release (SMR)-
This is a fairly new piece of "warm-up" technology. It simply means self massage for parts of our body that may have knotted up muscles. These knots cause the muscles to become shortened, tightened and weak. Normal stretching does not help here. The illustration is one of a rubber band with a knot in it. Stretching does not help. The knot remains and the rubber band does not function optimally. SMR gets rid of the "knots". It is cheap to do and makes you feel absolutely great. I have had experiences with clients who come is super stiff and tight. A few sessions of SMR and they feel like they are 30 years younger. SMR is an article in itself but there are some good videos out there. One is called "Foam Roller Techniques" by Coach Mike Boyle. The commonly used tools are foam rollers and tennis balls. Depending on how tight you are, you should spend 3-15 minutes on SMR.
Static Stretching -
Static stretching is the most "ancient" part of the warm-up. However it has been shown to "deactivate" muscles (which makes sense because we have stretched them and now we want them to contract forcefully during exercise? that's not going to happen!). Deactivation is bad because it makes our strength training session less productive. But what if we WANT to deactivate the muscle? That is the case for some of our tight and overactive muscles. Common ones are the hip-flexors (front of thigh and hip), the thigh adductors (inner thigh), and the upper trapezius/levator scapulae (neck).
From my experience as a personal trainer in Singapore, our seated and hunched postures (long hours of computer use etc) these are the muscles that get tight. Static stretching helps here. 2 sets of 20 second holds per tight muscle should be enough. Remember this is done AFTER SMR. (the knots are gone now we can stretch effectively)
Dynamic Stretching/Muscle Activation -
Now the fun begins, there are numerous movement drills and bodyweight exercises that can be used in this category. The key idea is to increase body temperature and activate muscles so they work properly during the main workout. The key muscle to activate is the glutes (buttocks) because these are not well conditioned in most people. Failure to activate them results in hamstrings, adductor and lower back muscles taking the strain. That is a recipe for injury. Good instructional DVD's for dynamic warm-ups are "Magnificent Mobility" and "Inside-Out".
Core Training -
In most personal training programs in Singapore, this area is often left out but it is important. I include core training in the warm-up because I have seen to many people with poor core function. The key muscles are:
Transverse Abdominus (TVA) - This muscle performs the "drawing in" of the belly button. This is a skill that is lacking in many people, especially those who have excessive lower back arches. Stand up straight with arms overhead, and think of making yourself as "thin" and as "tall" as possible, as if you were trying to squeeze between two vertical poles which are close to each other. Hold the drawn-in position for 5 seconds for 5 sets.
External Obliques - This is trained by moving the hips to the shoulders. Any kind of reverse crunch trains this movement
Internal Obliques - This is trained by moving the shoulders to the hips, any kind of crunching movement trains this. Take note, the crunch movement curls the body into the "smallest" possible ball, it does not bring the "face to the ceiling"
Lateral Flexion - This is achieved by all kinds of side bridging.
Do 2 sets of 5-10 reps at a controlled speed.
Once you have all these elements in your warm-up, you are ready to train. It should take 20 minutes to get all this done. But it is important enough not to skip it!
If you are managing several blogs at the same time and the number of posts increases, there comes a time when you need a dedicated blogging software on your computer. As I got a new MacBook Air recently, I searched for Mac blog software on the net. This article is a short review of two major programs I tested on my Mac computer.
1. Ecto
This software seems to be the most popular one as I found many sites mentioning the software. The price of the most recent version 3 is .95. Installation with downloadable zip file is fast and easy.
Ecto, as can be expected, can handle various blogging platforms like blogger, WordPress and self-hosted blogs. Though I read several positive reviews about the software, my test of the software ended after using the software for 10 minutes. There were two serious problems with the program, at least with me.
First, when I added a new account for one of my self-hosted WordPress blogs and downloaded existing posts, I clicked the posts in the program and the post did not show all the texts in the original post. As I do not have all the original text of published posts, I was not able to update or add new contents to the posts.
Second, there was more serious problem that the first one in the interface of the software. After downloading existing posts from my blog, I clicked one of the post and tried to check if the post was a draft or a published post. However, there was no side pane or windows that showed a status of a post.
Not knowing if a post I am working on is a draft or a published post is quite frustrating and just unacceptable. Maybe the information on the post status of Ecto is somewhere inside menu that I missed but even if that is true, it still leaves much to be desired in terms of user-friendly interface.
Now the first problem could be a glitch in my own blog but the second one with the difficulty in finding out the status of your posts is something you cannot live with as a blogger. I simply deleted Ecto from Mac Mac.
2. MarsEdit
MarsEdit also shows up frequently in reviews of Mac blog software and receives good user ratings. The price of the recent version 3 is .95 on the developer website and .99, which is weird, on the new App Store that allows you to buy software directly on Mac computers.
Two problems I had with Ecto was not found in MarsEdit. All the posts I imported from the same blog that had a problem with Ecto worked nice in MarsEdit. I was able to see all the contents of published or draft posts.
As for the status of a post like draft or published, you can assign a column to the list window of MarsEdit and see if any post is something you already published or in a draft status. If you double click a post in the list for editing mode, you have a side pane that shows the status of the post.
In a nutshell, I tested two major Mac blog software and checked if they perform two most important functions of blogging software, which are importing your blog's contents without missing any texts and showing the status of any individual post like published or draft.
MarsEdit passed the test and found a place at the dock of my MacBook air. Ecto did not make it and was ditched into the waste box.
By the way, as different bloggers have different tastes, you may find something better in Ecto that compensates its weakness in the areas I mentioned. So don't trust my words without reservation. Try the trial version of each software for yourself to be sure.
There is nothing that is more convenient than the Stamina 55-2065 Dual Action Elite Programmable Elliptical/Stepper. You get great low-impact cardiovascular training without having to leave your home. This piece of cardiovascular training equipment easily converts from an elliptical trainer into a stepper. It is packed with several powerful features that make exercising more efficient. It is pre-programmed with a total of 12 workouts that are ready to use. In the middle of exercising, you can alter the intensity of your workout by simply pressing on the plus and minus buttons on the equipment's monitor display. Monitor your progress with the built-in battery-operated monitor that is mounted at the front portion of the Stamina 55-2065 Dual Action Elite Programmable Elliptical/Stepper. All your exercise data are displayed in the monitor, including your height and weight, speed, distance, and fat percentage. You can also consult the Stamina 55-2065 Dual Action Elite Programmable Elliptical/Stepper monitor for the amount of calories you have already burned during your exercise and your metabolism rate. The heart-rate sensors that are situated in the training equipment's handlebars also give you a reading of your heart rate during your exercise.
You get a great full-body workout with this exercise machine. Both your lower and upper body areas are efficiently worked by both the elliptical and the stepper modes of the machine. The elliptical mode can give you workouts comparable to climbing, cycling, skiing, and walking all at the same time. Different muscle groups are targeted by the forward and reverse motion of the elliptical mode and the vertical motion of the stepper mode. Working the handle bars allow you to tone your upper arms, chest, shoulders, and back.
While this elliptical trainer packs quite a powerful workout capability, its sheer size does not make it available for delivery to locations outside of the 48 contiguous states of the US. Another downside to this powerful piece of equipment is that it takes over an hour to assemble. Most users, however, find this assembly time reasonable enough given the size and capacity of the equipment. The Stamina 55-2065 Dual Action Elite Programmable Elliptical/Stepper retails for a little less than 00, although you can spot great deals that slash the price at varying discounts all over the Internet. Be sure to checkout some customer elliptical reviews of this exercise equipment as well to see how others are enjoying it and getting great results out of their workouts.
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| Price : $472.64Welcom to purchase in Tripact Inc. High quality magnetic resistance with 8 levels of workoutDouble directionHand pulse monitoring system allows you to control your heartbeatOversized, Slip-Resistant PedalsLarge LCD tracks time , speed, distance, calorie and pulseWeight capacity: 250 lbsAssembled dimensions: 49.2L X 25.3W X 61.93H inchesMaster Carton dimensions: 45.7 x 15.4 x 19.4 inchesGross Weight: 97 lbs
If you don't know the amazing benefits of using an elliptical machine, here are some of the reasons why it surpasses the treadmill in so many ways.
Elliptical machines enable you to burn about the same amount of calories as jogging, but without the risk of hurting your knees, ankles or back. An elliptical machine is an amazing lower body workout, but in addition, it works the upper body because of the handlebars. The movement of your feet along with your arms gets the heart rate up more quickly than other workouts. The handlebars work the shoulders, biceps and triceps, in addition to the back and chest. The best part of the elliptical workout is that it's so impactful, your workout will be complete in 30 minutes or less.
One of the best at home elliptical machines that we have found is the Sunny Elite Elliptical. This Elite Elliptical Trainer is a high quality constructed machine that has some fantastic features. It is durable, steady, has a weight capacity of 250 pounds and oversized foot pedals for comfort. Weighing 98 pounds itself, this Elite Elliptical is nearly 50 inches long, 62 inches high and 25 1/2 inches wide. With an LCD computer screen that displays time, speed, distance, pulse and calories, you will be informed throughout your entire workout. There are 8 levels of easily adjustable resistance and because the elite is so quiet, you can put it anywhere in your home and you won't disturb anyone. Once you have this elliptical in your home, you will start to achieve your goals because you will love the workout so much and you can't go wrong with the price tag of 6.00 that includes shipping anywhere in the USA.
Another favorite is the Sunny Deluxe 850 Elliptical which is another high quality machine that offers a fantastic workout and enables you to keep track of your heart rate and body fat at the same time. The deluxe elliptical is smooth, quiet and offers a sturdy steel frame, oversized foot pedals and a weight capacity of 220 pounds, in addition, it has 8 levels of resistance that are easily adjustable. This at home elliptical weighs 98 pounds and is 48 inches long, 62 1/2 inches high and 24 inches wide. It also offers an LCD computer display that includes time, speed, distance, calories, RPM, pulse, body fat, which is a rarity on ellipticals at this price of 8.00 which includes shipping to anywhere in the USA.
Our last pick is the Sunny Magnetic Elliptical which is a perfect starter for the home gym, but comes with all the features that you want and need. There are 8 levels of magnetic resistance for your workout and hand pulse monitoring that enables you to keep track of your heart while it also keeps you informed of your time, speed, distance, calories, ODO and pulse on a comprehensive LCD computer. The Sunny Elliptical also has a weight capacity of 220 pounds, a sturdy steel frame and oversized foot pedals. It is quiet and easy to move anywhere in your home as it weighs in at 87 pounds. Plus, you can't beat the price of 9.00 that includes shipping to anywhere in the USA.
You don't have to get ready and drive to the gym any longer. You can now have an even better workout in the privacy of your own home for less than the cost of a gym membership with these high quality elliptical machines.
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