Check out our 12 Days of Fitness Challenge!
This is a great routine that will help you squeeze a little more activity into the holiday period and keep you fit for Christmas!
Anyone who clicks take on the Challenge on Tribesports will also be in for a surprise Christmas treat!
This is so cool! A 12 Days of Christmas workout, with you adding a different exercise each day… just like the song! (And yes, I did sing the exercises to the tune of the song when I first saw this.) Plus, if you’re a Tribesports member (it’s free!) and take the challenge on Tribesports, you unlock a special discount on Tribesports’ awesome new line of fitness wear.
There is a growing awareness of squats as an important if not the most important strength training exercise for the lower body. As a personal trainer it’s hard to argue with this fact. But now a number of 30 programs and challenges are circulating around tumblr and the internet for squats. This is one of a number of squat challenges I’ve seen.
The goal of these images usually is centered around the goal of getting a really nice butt like the one in the picture. While I’m sure it’s quite an accomplishment to complete this program. It’s not really training you in the most efficient way or for the right goal.
The volume of squats is way off. Most of these don’t specify if you should do all of these squats in a row, or if they are to be broken up over a whole day or into sets. Who knows what you should do with the 50-250 squats you are stuck with. Lets assume you are supposed to do them all in one sitting. This type of training would actually be preparing your muscles to have improved endurance. Which isn’t a problem except we are trying to get a nice butt! When people get nice butts they get it though muscle hypertrophy (simply put your muscles growing in size). High repetition exercise does not cause hypertrophy. Scientific research has shown that the optimal repetition range is around 8-12 reps per set. So you really should be doing sets of 8-12 squats to be creating that butt you so dearly want.
So cool you say, I’ll just break my 50-250 squats in to sets of 8-12 and I’ll be good! Not exactly, research has also shown that there is a diminishing return on muscular gains after about 3-4 sets of a certain exercise. Meaning that if you do 10 sets of squats you aren’t likely to see better results than if you simply did 3-4 sets of it.
Your ideal squat program should look something more like this. 3-4 sets of 8-12 reps.
The amount of consecutive days that you squat is way too high. For your muscles to grow they need to be put under stress and then be allowed to recover from that stress and grow. The majority of these programs stack at least 3 days in a row of squats together. The problem with this is that your leg muscles aren’t being given time to recover. Muscles need at least 24 hours to recover after a strength training workout. I honestly recommend people take at least 48 hours between working the same muscle group. When you don’t give your body time to recover you are simply stressing the same muscle group again the next day and delaying or undoing the work you did the day before. By the time you get to a rest day you most likely only get the results of about one days work.
A proper squat program should look more like Squat one day, rest one day, squat one day, rest one day or Squat one day, rest two days, squat one day, rest two days.
There is no indication to add or increase weight. When you start a squat program you might just need to start with body weight only. For a few workouts this might be enough. But over time squats will get easier to the point that it’s not much of a challenge anymore. Think about it, if you can do 250 squats in a row with your body weight, it’s gotten pretty easy. The key is for your muscles to hypertrophy they need to continue to be challenged. This is why you need to start adding weight to keep your squats challenging. I’m not telling you that you need to go into the gym and get in the squat rack and start lifting. If you are progressing from body weight squats you can add weight in a lot of ways. Hold two dumbbells at your sides, Hold something heavy close to your body like a jug of water, wear a backpack weighted down with something heavy like some books. It doesn’t matter if its real weights or something you have around the house, you need to start adding weights when your squats become easy of you will never get any better.
I hope you guys have learned a few things from this post. Unfortunately not everything on the internet is correct when it comes to exercising. But if you are educated and know how your body works and how training works you can better weed out the incorrect information from the good information.
Yoga for Runners!!
I have been getting a couple of asks about the kind of stretches for runners, so I have decided to do a yoga guide on this <: this is a great way to cool down and stretch out your leg muscles and hips after a good run!
1. Passive Standing Forward Bend
Holding on to opposite elbows and with your feet shoulder distance apart, slowly drape your torso over your legs. Slowly sway from side to side, opening up your hamstrings and calves. As you exhale, slowly deepen your stretch.
2. Wide-Legged Standing Forward Bend
Widening your stance, deepen your stretch by using your peace fingers to grab on to your big toes. As you exhale, pull your torso towards your legs, feeling a nice stretch at the back of your legs.
3 & 4. Low Lunge & Lizard Pose
These are poses that help you stretch your hip flexors. For lizard pose, use a yoga block if it gets a little too intense for you. You do not have to get down on to your forearms. You can be on your palms if that feels good for you.
5 & 6. Pigeon Pose & Mermaid Pose
Both are passive hip openers, so feel free to stay in your pigeon pose for as long as it feels good. You can also go into resting pigeon pose, with your torso draped over your front leg, resting on your forehead.
If your hips feel open and good, come into a mermaid pose to stretch your sides and deepen the stretching of your hips.
7, 8, and 9. Downward Dog & Three Legged Dog Variations
Downward dog is a great pose to stretch out your calves. As you come into your downward dog, try to melt your chest towards the ground, and make sure your arm pits are pointing towards the ground and not flayed outwards. Reach your back heel towards the ground, and you’ll feel a nice stretch on your calves.
To deepen your stretch, come into the three legged dog. Feel free to open your hips in your three legged dog. This not only stretches your calves but also opens up your hips.
10. Seated Forward Fold
End off with a seated forward fold. Try not to round your back too much by shifting your gaze to your shins or toes rather than your knees. As you inhale, straighten your back. As you exhale, melt your torso towards your legs.
Feel free to come into a child’s pose or savasana to end off your stretches if that feels good <:
This is a great cooldown routine after a good run! <: Have fun! Namaste <3
Just because you DON’T have fitness clothes doesn’t mean you can’t workout. Nature is free. Fuck a gym and their rules.
I’d suggest talking to your doctor. Water workouts are good for pregnant people, as they don’t put any additional pressure on your joints, which are already dealing with the strain of pregnancy, but past that I’d ask your doctor for suggestions. Every pregnancy is different. My old Zumba instructor taught for her entire pregnancy, but I also know people who had to be on bed rest for a long while because of health problems with their pregnancies.
Just take it slow and make sure you listen to your body. Also, remember that you will gain weight while pregnant. You have to. Focus on nurturing your fetus and enjoying this amazing time of your life.
December: the end of 2013
December has four calendars: a basic version for the average reader, one for beginners with frequent rest days, one for students that asks you to do more working out on the weekends and over the holiday break, and one for dancers (or anyone else working on flexibility) that includes stretch days.
The directions are simple: find the current date on the calendar, see what workout(s) it asks for, and pick one from each section listed for that date. For example, if today it says “Arms” and “General,” I’d find an arm workout and a general workout to do today.
Feel free to substitute an HIIT workout for any cardio workout listed. This is especially helpful if you don’t have a lot of time for cardio.
If you’d like to write about your experiences during the month or see how others are doing, please use the tag “BoP December”. By all using this tag, we can see what others are doing during the month and send others encouragement along the way. Let’s all support each other on our journeys! (If you’re not on Tumblr but still use these calendars, feel free to update us on the Back On Pointe Facebook Page or the Back On Pointe Fitocracy Group! Or, post on Instagram or Twitter!)
During the month, remember that you should take as many rest days as you need, modify any workouts that you cannot do, stay hydrated, get more low-intensity cardio, and eat well.
p.s. Any of the calendars can be modified. If you are training for a half-marathon, feel free to count that as your cardio on cardio days. If you’re sore in the arms from helping a friend move, substitute a butt workout instead. It’s all about you!