New!! – Kettlebell Training
July 7, 2009
The origin of the kettlebell has yet to be fully established. They have been used in Russia, Greece and Scotland for many years. In Russia it became a competitve sport in the late 1940’s. They are now used by the military in the US and Russia as well as many Olympic Athletes, professional sporting teams and celebritries.
Unlike a dumbbell the centre of mass is outside the handle. This means that as the kettlebell is constantly pulling away from you, the whole body has to work to maintain its stability. Kettlebell training can help to increase cardiovascular fitness, muscular endurance, strength and power. They utilise the posterior chain (hamstrings, gluteals and erector spinae muscles) as well as the core. As kettlebell training places such high metabolic demands on the body they can also help to reduce bodyfat levels.
If you are interested in finding out more about the amazing benefits of this particular training tool, please contact me.
New Exercise of the Month – Bent Over DB Single-Arm Row
April 30, 2009
The bent over row is a great exercise to tone the back and arm muscles. It can be performed using a bench or a swiss ball. By using a swiss ball it also challenges the nervous system and utilises the core and bum muscles as well. This is because the ball creates an unstable environment that forces these muscles to work very hard.
As always i have included 3 different variations to cater for all levels of experience and ability. The first uses a bench for support, this is a great way for beginners to learn how to perform the exercise correctly and safely. The Intermediate variation uses a swiss ball to increase the challenge on the central nervous system. The advanced version requires high levels of co-ordination and balance and should only be attempted by those who are comfortable kneeling on a swiss ball and lifting there legs and hands away from the ball.
New Exercise of the Month – Dumbbell Chest Press on Swiss Ball
March 27, 2009
The chest press is a fantastic exercise to tone the chest and arm muscles. By using a swiss ball it also challenges the nervous system and utilises the core and bum muscles as well. This is because the ball creates an unstable environment that forces these muscles to work very hard.
As always i have included 3 different variations to cater for all levels of experience and ability. The basic requirement to be able to perform this exercise is the ability to roll down to a ‘ supine bridge’ position (so that your head and shoulders are supported by the ball and your hips are level with your knees and shoulders) and then push back up to a seated position. If you cannot perform this movement then i do not recommend performing the exercise on a swiss ball just yet, instead practice the supine bridge until you feel more comfortable with the movement.
New Article: Drop a Jean Size – For Good!!
March 24, 2009
The summer is fast approaching and with a bit of luck, its going to be a hot one! Read my latest article which offers simple, effective advice to help lose weight and body-fat in time for summer.
Further Studies – Dip. Functional Performance
January 29, 2009
After completing the AFT course last weekend I was so impressed with the standard of training we recieved I have decided to further my knowledge by completing Faster Fitness’s Diploma in Functional Performance. Allowing me to increase my understanding of functional fitness and chain-reaction biomechanics further. An area of fitness that i am extremely passionate about and look forward to learning more on the subject.
The diploma is made up of 6 modules and is likely to take between 8-12 months to complete. I will be adding regular posts to keep you all updated on my progress!!
Wish me luck!!!