August 27, 2009

Shhh… listen to what Mark Personal Trainer says about becoming lean in Tip #41!

Linda Hughes @iempoweru brown belt kempo karate

Once you get lean, it is easier to stay motivated to eat well and workout. The key is to get to the point where you feel that you’re lean. Let’s continue the discussion, join me on twitter at MarkTheTrainer Linda Hughes here, Do you want to be a featured “Shhh…WhisperGirl”? If so, sign up, send us your picture and join in the fun. Come join us as Mark encourages and helps us learn how to take care of ourselves - that’s right, us. We deserve it ladies! Stay tuned every day for another nutrition, fitness or health tip. If you would like to discuss this tip in more detail, please comment on the blog or contact me.

Katie Hughes @K2DaTY black belt kempo karate

Visit with me at my virtual gym, PersonalTrainerDenverCO.com Here you will be able to find out how to get:Personalized Fitness/Nutritional Coaching; Specialized Group Trainings; Private Training; Or combinations of all of the above! VIRTUAL OR IN PERSON

August 25, 2009

Shhh… listen to what Mark Personal Trainer says about motivation, stress and exercise in Tip #40!

Linda Hughes @iempoweru brown belt kempo karate

Want to be more motivated? Don’t stress about it. Stress is likely at the heart of the problem. Relax and accept where you are right now. Let’s continue the discussion, join me on twitter at MarkTheTrainer Linda Hughes here, Do you want to be a featured “Shhh…WhisperGirl”? If so, sign up, send us your picture and join in the fun. Come join us as Mark encourages and helps us learn how to take care of ourselves - that’s right, us. We deserve it ladies! Stay tuned every day for another nutrition, fitness or health tip. If you would like to discuss this tip in more detail, please comment on the blog or contact me.

Katie Hughes @K2DaTY black belt kempo karate

Visit with me at my virtual gym, PersonalTrainerDenverCO.com Here you will be able to find out how to get:Personalized Fitness/Nutritional Coaching; Specialized Group Trainings; Private Training; Or combinations of all of the above! VIRTUAL OR IN PERSON

December 9, 2008

Mark Personal Trainer On Ski Conditioning III.

Resistance training for Muscular Endurance and Strength.

Your muscular strength and endurance training program should include exercises that improve knee stability and condition the muscles used in skiing. These muscles include your quads (front thigh), hamstrings (back thigh), glutei (buttocks), hip abductors and adductors (outer & inner hip), abdominals, back extensors and muscles on the inside and outside of your foot and ankle. Generally, strengthening exercises should be done 2-3 non-consecutive days per week, 1-3 sets, 8-20 (depending on fitness level) repetitions or to muscle fatigue. Exercises for the abs and back should have an endurance focus and be performed for 30 seconds to 2 minutes.

Consider integrating the following exercises into your training program:

• Squats with free weights, leg press machine or own body weight
• One-legged squats: 45 - 90 degrees knee flexion
• Standing Lunges (reverse, forward & diagonal)
• Balance on one leg with knee slightly bent and move the other leg out and in, back and forth. Or stand in ski position with knees flexed and shift your weight from side to side, balancing for a while on each leg.
• Side to side steps, hops or jumps (elastic band and waist belt increase resistance)
• Standing or lying leg lifts (out to the side and backwards)hip
• abductor/adductor machine
• Calf raises on a step
• knee raises sitting on a ball
• side plank
• bird dog
• Back extensions

December 8, 2008

Mark Personal Trainer On Ski Conditioning II.

Muscular Strength and Endurance.

Physical training of any kind should be approached in a progressive manner. Use an exercise regimen that’s appropriate for your present level of conditioning. Before starting a training program, it’s best to consult a trained professional to assess your current fitness level and ensure that you progress your training properly as to limit your risk of injury.

If you’re the average skier, you’ll typically ski for about 100 yards, then you stop, catch your breath, wait for your friends, take in the scenery, and head down another 100 yards. This makes for exercise that is more anaerobic than aerobic (especially if you fall along the way.) The cumulative effect is that you need muscular endurance as well as cardiorespiratory endurance.

Focus on developing legs, core and back that have the strength needed to resist your bodyweight in all the various positions coming down the mountain and it should also strongly focus on developing muscular endurance so that you can work these muscles all day long.

When you’re training for a specific sport or activity, you want your training to mimic that activity as closely as possible. I’ll recommend exercises that will do so for the skier.