The truth is that passing on a six-pack is a better way to
get a six-pack than six hundred sit-ups. The key to abdominal
definition is the visibility of the abdominal musculature, not the
strength of the muscles.

You can do one million sit-ups, crunches or whatever
exercise you want and it will have no effect on abdominal
definition.

When people ask me the best exercise for abs I tell them
table push-aways.

It usually takes a few minutes for them to get it. It’s not a
joke, it’s the truth. If you want better abs, eat less and train
more but, don’t just train your abs.

The idea of working abs to get abs is one of the oldest
misconceptions in training. This goes back to the old idea
of spot reduction. Spot reduction has never and will never
work. The research has been done over and over and the
answer is always the same.

You can’t decrease the fat layer on a particular area by
working that area. That means that the guys doing sit-ups to
lose abdominal fat and the lady sitting on the adductor
(inner thigh) machine are both wasting their time.

Good total body work is, was, and always will be the key to
fat loss.

Want better abdominal definition?

Finish every workout with some hard interval training
instead of extra sit-ups or crunches. Interval training or
what is currently called High Intensity Interval Training
(abbreviated HIIT) is the real key to fat loss and the resulting
definition.

Interval training burns more calories than steady state aerobic
training and because it is s sprint program you get a sprinters
body.

Abdominal training may potentially reduce the diameter of
the waistline but, will very little to reduce bodyfat.

The truth is there are lots of good reasons to do abdominal
work or core training as we now like to call it. A strong core
(strong abs) is one of the keys in the prevention of  back pain.
A strong core will help you look better and improve performance
in a host of sports but, sit-ups or any other abdominal exercise
will not reduce bodyfat.  The fact of the matter is that crunches
will lead to back pain long before they lead to visual abs.

Another good tip.

Don’t do crunches. A good abdominal or core program is
a lot more than crunches. Most of your core work should be
isometric exercises like front planks and side planks or carries
like Suitcase carries.

One of the major functions of the core musculature is the
prevention of motion.
W
hat does that mean? It means that the abdominals are
great stabilizers. Work on the stability function, not on
flexion and extension.
Regards,

Mike Boyle
http://www.FunctionalStrengthCoach3.com

Whether you are an athlete in training or an “amateur” who enjoys working out and pushing the envelope, you might very well want to look into “upping” your training – bringing it to the next level through speed training.

Although you have probably heard these words brandied around, it is quite surprising to see how many people actually have no real sense of what speed training truly means. It is important to note that, contrary to popular belief, speed training is not the sole property of runners and sprinters, but rather, can be incorporated into any daily workout or training session and can help increase and improve your skills for any sport you may be practicing.

But, what exactly is this type of training? In short, it is a workout method that is focused on increasing your speed – which is the actual velocity you perform at – by improving your stride frequency, as well as your stride strength and length, without sacrificing agility and endurance – quite a feat actually.

It is important to remember, that it is recommended that you include this, into your sessions, only once you have achieved a sound level of fitness. If you are starting off, you may want to have a personal trainer start with a program that will accommodate and respect your current overall health situation – you can always gradually incorporate speed training, once you have adapted to a higher cardio workout.

However, it you are roaring to go, there are a few guidelines that should be followed, in order to fully benefit – without causing you injury.

• Always, always warm up properly before you start. Ensuring your muscles are ready for speed training is absolutely essential;
• Make sure that you are using proper form when executing any of the movements. Do not sacrifice form for speed – the trick is to combine the two;
• Don’t overdo it. Make sure that you incorporate this into your workout sessions, but it should not be the only thing you focus on.
• A personal fitness trainer can help you gradually incorporate a speed training component to your workout;
• Always cool down properly after each session.

Speed training can certainly add quite a few positives to any training session, when done correctly. So, if you feel you are ready – why not take the leap?

It seems as though being healthy and fit is something we hear about everywhere. There is no arguing the fact that health and fitness are subjects that are on many people’s minds. Of course, this does not mean that we are all following the healthy guidelines that have been set out for us. While many of us would just love to ignore the whole “eat well, stay away from junk food and make sure you move your body regularly” warnings, the truth is that, in order to get healthy, toned and happy, we do have to incorporate some type of fitness training into our daily lives – all the while keeping a sharp eye on what we eat.

Dieting alone or exercising, without watching what you eat, just won’t work – mainly because it is incredibly difficult to sustain in the long run. In fact, if you are considering changing your eating habits and committing to a fitness training program, one of the most important questions to ask yourself is “am I being realistic about my goals and how I plan on reaching them?” For many of us, starting a new project means that we can afford to have big, lofty goals, however, we also soon discover that adhering to the fitness training and the food plan we first set up may not be all that easy. This, of course, accounts for the high number of people who end up feeling discouraged and who simply choose to abandon their fitness training programs.

The secret, to actually enjoying your long term commitment to training and eating well is twofold: Firstly, BE REALISTIC about what you and cannot do. Factor in your current life demands, which include work, family, friends and personal hobbies. If you have structured a fitness plan that keeps you away from all of your children’s activities, you will end up resenting the situation, which, in turn, will make you drop out of the entire program.

Take a hard, honest look at your life and build a fitness plan schedule around it. A word of caution – you will want to make sure that you actually give your workouts the time you will need to effectively and safely go through the routines – rushing through them will simply be a waste of your time and may severely injure you. You might consider sitting down with a personal trainer, as they are in a unique position to create a fitness training plan that will be tailored made for your own needs, all the while factoring in your time constraints, as well as your personal preferences.

Secondly, look at your new eating habits and work out commitments as a lifestyle change. You are eating well and working out in order to get healthier and happier and this is for the long term – it is not something with a beginning and an end date – it is for the rest of your life. Stay away from the word DIET which often implies a set time and deadline.

Football season seems to come around very quickly, each year, and whether you are a pro or simply like to “throw the ball around” with friends in a weekly Sunday game – getting in shape BEFORE the season starts is the only way you will stay healthy throughout the season, but it is also the only way you can make sure you get that “edge” – the one that will make you the MVP of your team!

If you want to train as a pro athlete, then football training is the route to go. What exactly is football training? This method is actually quite interesting, as it incorporates the various moves found in football, but adds a twist – by challenging you to work these moves, all the while, focusing on speed, strength and power. While this may seem obvious to some, the truth is, that all too often, football players tend to focus on one or two of these items, completely omitting the others.

At first glance, it may seem as though power and brute strength are the most important things in football, however, consider the value that range of motion, balance and agility also bring to the game. In fact, without all of these, scoring would be almost impossible. This means that in order to be an overall effective contributor to the game of football, each and every player must have, in the right measure, a combination of all of these attributes.

Football is, therefore, an incredibly demanding sport and one of the few that actually encourages one on one contact, which, of course, opens every player to a slew of potential injuries, if their muscles, instincts and overall bodies are not properly trained.

Football training is about training your muscles to react to various scenarios that may very well happen on the field – through various endurance, strength training, agility training and other such methods, the athlete can then prepare himself/herself and their bodies effectively, to guard against trauma, but also to successfully play the game as it is meant be played.

Football players need to focus not only their bodies, but also their minds towards the importance of movement, as opposed to the final score – after all, football is about a body in constant motion.

With that said, the focus of this article will be not why, as we have already heard the why over and over, but how. How do I actually perform HIIT? To begin we need to understand exactly what interval training is? In the simplest sense, interval training is nothing more than a method of exercise that uses alternating periods of work and rest. The complicated part of interval training may be figuring out how to use it. How much work do I do? How hard should I do it? How long should I rest before I do it again?

Interval training has been around for decades. However, only recently have fitness enthusiasts around the world been awakened to the value. The recent popularity of interval training has even given it a new name in the literature. Interval training is often referred to as High Intensity Interval Training (HIIT), and it is now the darling of the fat loss and conditioning worlds. Truth is, you can also do low intensity interval training. In fact most people should not start with HIIT but LIIT. HIIT may make you vomit if you don’t work into it.
Research Background

In case you have been in a cave for the last decade let’s quickly review some research. A recent study, done in Canada at McMaster University and often referenced as the Gibala Study after lead researcher Martin Gibala, compared 20 minutes of high intensity interval training, consisting of a 30 second sprint followed by a four minute rest, with 90 to 120 minutes in the target heart rate zone. The result was amazing. Subjects got the same improvement in oxygen utilization from both programs. What is more amazing is that the 20 minute program only requires about two minutes and 30 seconds of actual work.

A second study that has become known as the Tabata study again shows the extreme benefits of interval training. Tabata compared moderate intensity endurance training at about 70 percent of VO2 max to high intensity intervals done at 170 percent of VO2 max. Tabata used a unique protocol of 20 seconds work to 10 seconds rest done in seven to eight bouts. This was basically a series of 20 second intervals performed during a four minute span. Again, the results were nothing short of amazing. The 20/10 protocol improved the VO2 max and the anaerobic capabilities more than the steady state program.

Further evidence for the superiority of higher intensity work can be found in the September/October 2006 issue of the ACSM Journal. Dr. David Swain stated “running burns twice as many calories as walking.” This is great news for those who want to lose body fat. I am not a running advocate, but we can put to rest another high intensity (running) versus low intensity (walking) debate.

Do the math. Swain states that a 136 pound person walking will burn 50 cal/mile and proportionally more as the subject’s weight increases. In other words, a 163 pound person would weigh 20 percent more and, as a result, burn 20 percent more calories. This means that expenditure goes from 50 to 60 calories, also a 20 percent increase. Swain goes on to state that running at seven mph burns twice as many calories as walking at four mph. This means a runner would burn 100 calories in roughly eight and one half minutes or about 11 calories a minute. The walker at four miles per hour would burn 50 calories in 15 minutes (the time it would take to walk a mile at four MPH). That’s less than four calories per minute of exercise. Please understand that this is less a testament for running and more a testament for high intensity work versus low intensity work. More intensity equals greater expenditure per minute.
Interval Training Methods

There are two primary ways to performing interval training. The first is the conventional Work to Rest method. This is the tried and true method most people are familiar with. The Work to Rest method uses a set time interval for the work period and a set time interval for the rest period. Ratios are determined, and the athlete or client rests for generally one, two or three times the length of the work interval before repeating the next bout. The big drawback to the Work to Rest method is that time is arbitrary. We have no idea what is actually happening inside the body. We simply guess. In fact, for many years, we have always guessed as we had no other “measuring stick.”
Heart Rate Method

With the mass production of low cost heart rate monitors, we are no longer required to guess. The future of interval training lies with accurate, low cost heart rate monitors. We are no longer looking at time as a measure of recovery, as we formerly did in our rest to work ratios. We are now looking at physiology. What is important to understand is that heart rate and intensity are closely related. Although heart rate is not a direct and flawless measure of either intensity or recovery status, it is far better than simply choosing a time interval to rest. To use the heart rate method, simply choose an appropriate recovery heart rate. In our case, we use 60 percent of theoretical max heart rate. After a work interval of a predetermined time or distance is completed, the recovery is simply set by the time it takes to return to the recovery heart rate. When using HR response, the whole picture changes. Initial recovery in well conditioned athletes and clients is often rapid and
 shorter than initially thought.

In fact, rest to work ratios may be less than 1-1 in the initial few intervals. An example of a sample workout using the heartrate method for a well-conditioned athlete or client is show below.

• Interval 1 – Work 60 sec rest 45 sec
• Interval 2 – Work 60 sec rest 60 sec
• Interval 3 – Work 60 sec rest 75 sec
• Interval 4 – Work 60 sec rest 90 sec

*In a conventional 2-1, time based program the rest period would have been too long for the first three intervals, rendering them potentially less effective. The reverse may be true in a de-conditioned athlete or client. I have seen young, de-conditioned athletes need rest up to eight times as long as the work interval. In fact, we have seen athletes who need two minutes rest after a 15 second interval. In the heartrate method the rest times gradually get longer. Th first interval is 1-.75 while the last interval is 1 to 1.5,
The Problem with Formulas

At least 70 percent of the population does not fit into our age-old theoretical formulas. The 220 minus age formula is flawed on two key points: it doesn’t fit a significant portion of the population, and it is not based on research. Even the developer of the now-famous formula admits that his thoughts were taken out of context. The more accurate method is called the Heart Rate Reserve Method or Karvonen formula.

Karvonen Formula

(Max HR- Resting HR) x %+ RHR= THR
Ex- (200-60) x.8 +60 = 172

The key to the Karvonen formula is that it looks at larger measures of fitness by incorporating the resting heart rate and is therefore less arbitrary. However, the two twenty minus age formula will suffice for establishing recovery hearrates.
Interval Training Basics

The longer the interval, the shorter the rest period as a percentage of the interval. In other words, short intervals have a high muscular demand and will require longer rests when viewed as a percentage of the interval. Fifteen second intervals will need at least a 2-1 rest to work ration.

Three to one will work better for beginners.

Interval Rest Recommendations (Work to Rest Based)

- 15 sec. Beginners at least 45 sec (3-1), more advanced 30 sec (2-1)
- 30 sec. Rest 1:00 to 1:30 (3-1 or 2-1)
- 1:00. Rest 1:00- 2:00 (2-1 or 1-1)

Just remember, as the intervals get longer, the recovery time, as it relates to the interval, may not need to be as long. In other words, a fifteen second sprint may require 30-45 seconds rest but a two minute interval may only need to be followed by a two minute rest.
Aerobic Intervals?

The biggest benefit of interval training is that you can get a tremendous aerobic workout without the boredom of long steady state bouts of exercises. In fact as the Gibala study demonstrated, you can get superior benefits for both fitness and fat loss by incorporating interval training. If the heart rate is maintained above the theoretical 60 percent threshold proposed for aerobic training, then the entire session is both aerobic and anaerobic. This is why my athletes do almost no “conventional” aerobic training. All of our aerobic work is a by-product of our anaerobic work. My athletes or clients can get their heart rate in the recommended aerobic range for 15 to 20 minutes, yet in some cases, they do only three to minutes of actual work.
Modes of Interval Training

Although most people visualize interval training as a track and field concept, our preferred method of interval training is the stationary bike. Although I think running is the theoretical “best” mode of training, the facts are clear. Most Americans are not fit enough to run. In fact, statistics estimate that 60 percent of those who begin a running program will be injured. In a fitness or personal training setting, that is entirely unacceptable. Females, based on the genetics of the female body (wider hips, narrower knees) are at potentially even greater risk. Physical therapist Diane Lee says it best in her statement, “You can’t run to get fit. You need to be fit to run.”

Interval training can be done on any piece of equipment. However, the most expeditious choice in my opinion will be a dual action bike like the Schwinn AirDyne. The bike allows, in the words of performance enhancement expert Alwyn Cosgrove, “maximum metabolic disturbance with minimal muscular disruption.” In other words, you can work really hard and not injure yourself on a stationary bike.

Fit individuals can choose any mode they like. However, the bike is the best and safest choice. In my mind, the worst choice might be the elliptical trainers. Charles Staley, another noted training expert, has a concept I believe he calls the 180 Principle. Staley advocates doing exactly the opposite of what you see everyone else in the gym doing. I’m in agreement. Walking on a treadmill and using an elliptical trainer seem to be the two most popular modes of training in a gym. My conclusion, supported by Staley’s 180 Principle, is that neither is of much use.
Interval Training Modes in Detail

Running

• Maybe the most effective method but also most likely to cause injury.
• Shuttle runs ( running to a line and back repeatedly) have both high muscular
demand (acceleration and deceleration) and high metabolic demand.
• Running is relative. Running straight ahead for 30 seconds is significantly easier than a 30 second shuttle.
• Shuttle runs produce more muscular discomfort due to the repeated acceleration and deceleration.
• Running for the average gym-goers is impractical as a fairly large area is needed.

Treadmill Running

• A close second to ground based running in both effectiveness and unfortunately injury potential.
• Getting on and off a moving treadmill is an athletic skill and can result in serious injury. Therefore, treadmill interval running is probably not for the average personal training client.
• Treadmill speeds are deceiving. For example, 10 MPH is only a six minute mile yet can feel very fast. However, 10 MPH is not a difficult pace for intervals for a well conditioned athlete.
• High quality interval treadmills should be able to go to 15 MPH.
• For treadmill running, first practice the skill of getting on and off the moving treadmill ( author assumes no responsibility for those thrown on the floor attempting this. Do not try this in a normal health club where the treadmills are packed in like sardines. You must have room to fall off without striking an immovable object).

Additional Treadmill Drawbacks

• Lack of true active hip extension may under train the hamstrings.
• In treadmill running, the belt moves, you just stay airborne. Treadmill times do not translate well to running on the ground. This may be due to lack of ground contact time.

Treadmill Recommendations

• Time based. Try 15 seconds on with 45 seconds off at 7 MPH and 5% incline . For safety, decrease speed and increase incline.
• Heartrate based ( max HR of 200 used for example). Try a 15 second sprint at 7/5 and simply rest until the heartrate returns to 120 beats per minute. Rest is rest, don’t walk or jog or your heartrate will lower slowly.
Stationary Bike

• Dual action bikes like the Airdyne produces a higher HR. This is due to the combined action of the arms and legs. There is no better affordable option than the AirDyne. Although they require periodic maintenance they are the perfect interval tool as they do not need any adjustments to belts or knobs when interval training. The fan is an accommodating resistance device. This means that the harder you push the more resistance you get back. If you have large fan AirDynes purchase and install windscreens. Most athletes and clients dislike the large fan AirDynes as they are unable to work up a sweat without a windscreen.

• This is probably the best “safe” tool.
• Requires limited skill.
• Limited potential for overuse injury.
Stationary Bike Recommendations

• Same time recommendations as for the treadmill. For the AirDyne, set the top display to Level. For a well-conditioned male a 15 second sprint should be level 12-15. Do not go all out as this will seriously undermine the ability to repeat additional intervals. Well-conditioned female athletes will be Level 8-10 for 15 seconds. Levels should be adjusted down for fitness level and up for body size. Larger athletes or clients will find the bike easier. Large fan AirDynes ( older models) will have slightly different work levels than the newer smaller fan models
Slideboard

• Slideboards  provide the best “bang for the buck” after the AirDyne. However, in a fitness setting there is a skill requirement. Clients must be warned that they may fall and potentially be injured. This may sound stupid but be sure to inform the client that the board is slippery. I can’t tell you how many clients have stepped on a slideboard and remarked “this is slippery”. Remember what they say about assuming.
• The slideboard provides added the benefits of a standing position and getting hip ab and adductor work.
• Slideboards are also great for groups. No adjustment are needed, you just need extra booties. We order 4 pair for every board.
• Safe in spite of “experts.” Some so-called experts have questioned the effect of the slideboard on the knees however, there is nothing more than the anecdotal evidence of a few writers to support this theory.
Climbers and Ellipticals

• The key to using any climbing device is to keep the hands and arms off of the equipment. This is critical. Just put a heartrate monitor on and keep the hands of and watch the heartrate skyrocket. If clients complain about lack of balance, slow down the machine and develop the balance but, don’t allow them to hold on.
• The StepMill is the least popular, and as Staley points out, the most effective. Think 180 again. If it’s popular, it’s probably not good.
• Conventional Stairclimbers are easier to abuse than the StepMill. Many users ramp up the speed while allowing the arms to do the majority of the work. As we mentioned before, keep your hands off the rails.
• The elliptical machine is most popular because it is easiest. This is nothing more than human nature at work. Discourage your clients from using an elliptical trainer. If they insist, let them do it on their off days.

Research continues to mount that interval training may improve fitness better than steady state work. The big key is not what to do any more but, how to do it. For maximum effect, get a heart rate monitor and go to work.

One warning. Deconditioned clients may need three weeks to a month of steady work to get ready to do intervals. This is OK. Don’t kill a beginner with interval training. Begin with a quality strength program and some steady state cardiovascular work. The only good use for steady state work in my mind is preparing an athlete or client for the intervals to come.
Regards,

Mike Boyle

References:
1. Resistance Exercise Reverses Aging in Human Skeletal Muscle.” Simon Melov, Mark Tarnopolsky, Kenneth Beckman, Krysta Felkey and Alan Hubbard PLoS ONE 2(5): e465. doi:10.1371/journal.pone.
2. “Short Term Sprint Interval Versus Traditional Endurance Training: Similar Initial Adaptations in Human Skeletal Muscle and Exercise Performance Journal of Physiology Sept 2006, Vol 575 Issue 3.
3. Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Tabata I, Nishimura K, Kouzaki M, Hirai Y, Ogita F, Miyachi M, Yamamoto K. Department of Physiology and Biomechanics, National Institute of Fitness and Sports, Kagoshima Prefecture, Japan.
4. September/October ACSM Health and Fitness Journal. Dr. David Swain Moderate or Vigorous Intensity Exercise: What Should We Prescribe?

We have certainly come a long way when it comes to gaining a better understanding of health and fitness and of what it takes to actually get and stay healthy. Of course, the nutrition side of the equation is extremely important, however, the second facet – the movement/exercise aspect can also, arguably, be considered as important and vital, towards our quest for a leaner, healthier body.

Fortunately, gone are the days when the only real choices we had, when it comes to training and workout out, were a few boring “calisthenics”, which, while they may have been great at helping us stretch and warm up for sports, did not do much else.

Today, we are lucky enough to live in a time where just about any type of fitness training is available and, we are encouraged to seek out these techniques, as much as possible, and incorporate them into our own fitness programs.

While we do have such a large variety of training methods available to us, it is important to keep a few things in mind, when it comes to choosing the ones that are best suited for us.

• Always consider your overall goals. Are you looking to lose weight, tone up, gain speed and work on your balance? Depending on your answers, you will want to choose very target specific training routines. After all, while it would be great to be able to do them all – the reality is that you can only do so many routines in a given amount of time;
• Always remember that security is important. Never incorporate new training exercises without gaining a sound understanding of how they should be performed;
• Be realistic about your time constraints and how you can best benefit from your time spent training and working out;
• Don’t be afraid to add some variety to your routines – try something entirely new to you;
• Don’t be afraid to ask questions – especially if you are unsure about the best way to practice an exercise or how to use the gym equipment;
• Be daring and have fun.

Training and working out should be fun – granted it is challenging and demanding, but it SHOULD BE fun! So take advantage of all the knowledge that is out there and create, for yourself, a few training programs that will get your heart pumping.

It seems as though being healthy and fit is something we hear about everywhere. There is no arguing the fact that health and fitness are subjects that are on many people’s minds. Of course, this does not mean that we are all following the healthy guidelines that have been set out for us. While many of us would just love to ignore the whole “eat well, stay away from junk food and make sure you move your body regularly” warnings, the truth is that, in order to get healthy, toned and happy, we do have to incorporate some type of fitness training into our daily lives – all the while keeping a sharp eye on what we eat.

Dieting alone or exercising, without watching what you eat, just won’t work – mainly because it is incredibly difficult to sustain in the long run. In fact, if you are considering changing your eating habits and committing to a fitness training program, one of the most important questions to ask yourself is “am I being realistic about my goals and how I plan on reaching them?” For many of us, starting a new project means that we can afford to have big, lofty goals, however, we also soon discover that adhering to the fitness training and the food plan we first set up may not be all that easy. This, of course, accounts for the high number of people who end up feeling discouraged and who simply choose to abandon their fitness training programs.

The secret, to actually enjoying your long term commitment to training and eating well is twofold: Firstly, BE REALISTIC about what you and cannot do. Factor in your current life demands, which include work, family, friends and personal hobbies. If you have structured a fitness plan that keeps you away from all of your children’s activities, you will end up resenting the situation, which, in turn, will make you drop out of the entire program.

Take a hard, honest look at your life and build a fitness plan schedule around it. A word of caution – you will want to make sure that you actually give your workouts the time you will need to effectively and safely go through the routines – rushing through them will simply be a waste of your time and may severely injure you. You might consider sitting down with a personal trainer, as they are in a unique position to create a fitness training plan that will be tailored made for your own needs, all the while factoring in your time constraints, as well as your personal preferences.

Secondly, look at your new eating habits and work out commitments as a lifestyle change. You are eating well and working out in order to get healthier and happier and this is for the long term – it is not something with a beginning and an end date – it is for the rest of your life. Stay away from the word DIET which often implies a set time and deadline.

Many of us, no doubt, remember the “good old days” when working out or training simply meant doing some stretches, some weight training and maybe a little bit of cardio on the stationary bike or rowing machine.

Now, thanks to the media and a renewed interest in health and fitness, we have had the opportunity to discover all kinds of new and powerful training methods, which appear to be designed to improve our overall performances -both on and off the sports field.

In fact, one of the most effective and practical types of training is called functional training. What is so interesting about this type of training is that it was actually “born” as a method of rehabilitating athletes who suffered from injuries. The “theory” behind the process dictated that by teaching the “proper” way of executing a movement – you would spare yourself and your muscles a lot of pain and further serious injury. This worked very well in rehabilitation and, the entire concept was actually brought one step further, by teaching body and muscles to do the movement properly in the first place, thereby, hopefully, avoiding serious injuries all together.

Of course, some people, in the fitness world, claim that functional training is simply another fad however the benefits of this exercise technique have been very well documented and are certainly worth taking a look at:

• Seriously improves your endurance;
• Seriously increases your overall strength by building muscles slowly and gradually;
• Improves your balance and your stamina;
• Offers you more self assurance – knowing that your body has been trained to execute a range of motions correctly – thereby alleviating the fear of serious injury;
• More overall grace – standing taller;
• Improved overall health;

Functional training is all about strengthening those muscles that you use everyday – even when you don’t realize you are doing it – and it all starts with your core muscles. Working this muscle group will actually improve your entire body, as they are responsible for keeping you up upright and in balance. As you tone the core, you may actually feel as though you have physically grown – this is because your alignment, balance and motion are all working as “one”.

Sure, walking on the treadmill a few times a week can be fun and, for some of us, is actually a huge step in the right direction. Unfortunately, while some people seem to have been born athletic, others have to struggle to get themselves to the gym on a regular basis.

If you are lucky enough to be someone who adores going to the gym and spending hours and hours each week training, then you might also be more than ready to shake things up and to truly become the overall athlete you know you can be.

Thankfully, quite a few newer training techniques have been developed, over the course of the last decade or so, which are aimed at specifically targeting certain areas, which you may not necessarily have been addressed with past training techniques. While, of course, most of us are familiar with the importance of integrating both cardio and weight training into our training sessions, other methods such as agility training, speed training as well as functional training, are not necessarily processes that we are particularly familiar with and, unfortunately, this may end up being to our detriment.

In order to be a well rounded athlete, issues such as endurance, stamina, speed, agility as well as a firm grasp on the controlled range of motion are crucial. What is the point of working out your heart and muscles to the point of excellence, if you are incapable of running quickly or doing it without tripping?

This is where these all important training techniques come in – by adding very targeted exercises, into your fitness training, you will gain strength, speed and agility, all of which will help you become a stronger sports player – regardless of the sport you practice.

However, it does not stop there. Because balance, agility, endurance and full range of motion are also things that we rely on in our regular, daily lives – you may just happen to find yourself with renewed energy, a more stable sense of self, as well as simply oozing with a higher sense of confidence in your abilities.

If you are looking for that “extra” something that will make you feel complete, happy and healthier, consider adding some very important components to your training sessions.

Deceleration to acceleration (stop to start) is movement training that will help the athlete become quicker and be the first to the point of attack.  Plyometrics training helps deceleration by helping an athlete learn to bend his/her knees on the landing and explode out using force to accelerate to the next spot.  It is more effetive to teach deceleration as it helps an athlete learn to land properly and keep the athlete injury free. 

Some effective ways to train movement include low box training, speed ladders, and hurdles as it will teach an athlete to move vertical and lateral with precision without false steps or improper arm mechanics.

Raj Thompson