Posts Tagged ‘lungs’

Top Commandments for Sports Excellence!

athletes

 

Amir’s commandments for top notch sports performance!

Whether you’re a tennis player or a table tennis pro, there are certain habits you must develop to excel in your field. You want to stack the deck in your favor and you can do so by applying the following tips to your game:

1) Create a DAILY static stretching routine. Keep your muscles loose prevents injury and psychologically keeps you ready to go.

2) Get a foam roller. TODAY. Foam rollers are one method of releasing knots in your muscles fibers. These knots are keeping you from fully contract and relaxing the target muscle group. Roll the knots out and watch your movements become more graceful and energy efficient. Your endurance and stamina will increase as well.

3) Visualize the desire outcome. Muhammed ali would mentally rehearse his behavior for his matches. Positive mental rehearsal will put you in a positive aggressive energy/mindset. Staying positive contributes to relaxation, which again correlates to better movement. You’ll be light years ahead of the athlete that doesn’t visualize success.

4) 20 – 30 minutes of long slow duration aerobic training. The ability to perform long slow aerobic work is crucial for setting a baseline for optimal sports performance. 20 minutes if you want to maintain your current weight, and 30 minutes if you want to cut-body weight.

Whether you jog, row, elliptical, etc, pick an activity and maintain the intensity for your chosen time frame.

Athletes would do well to mix up their cardio modalities to spare their joints and also to see the areas of improvement in their musculature ie your hip flexors may become tired faster than your hamstrings and quads while you use an ellipitcal.

A very excellent way for athletes to get excellent cardiovascular and metabolic conditioning is by combing LSDC with Tabata intervals. Tabata intervals are performed by doing 8 sets of work, each for 20 seconds, followed by 10 seconds of rest.

5) An ounce of prevention is worth a pound of cure. NOW is the time to safeguard your joint health. Good supplements for athletes are:

Vitamin C
Omega 3 fatty acids
A good multivitamin
Postworkout protein

6) Drink plenty of water to maintain muscle and burn fat. Good hydration levels also cushion the joints, including you knees and your spinal joints, both of which take a lot of stress during athletic performance and life in general.

7) Relax and chill – activity and passivity are two sides of the same coin when it comes to improving athletic performance. As hard as you work, you have to relax equally as much. Scientific research has found that people who laugh moe often heal faster. Faster healing is crucial for you to get back on the field and dominate as quickly as possible.

Spend time each day laughing your ass off!!

 

 

Keep these posted on the walls of your mind and you’ll succeed in your chosen sport.

Amir

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Are you treating exercise “like a multi-vitamin”?

 

Image-1 (5)

 

You’re wondering what I mean by the above question, and here’s what I mean:

Are you one of those people who go to the gym and spend an hour or so lifting weights and running on the ( insert machine name here)?

Most people take the “one shot, one kill” approach to exercise and fitness, meaning that they prefer to get all of their exercising and fitness-ing over and done in a given timeframe, namely an hour.

In my mind, that’s the “vitamin” approach to health and fitness. Like you take all your vitamins at once, so too do most of the population “take” their exercise.

Did you know that you can get into amazing shape in as little as 30 minutes a day? Amazing, right?

Did you know that you can accumulate that 30 minute criteria over the course of the day, meaning that you can break up those 30 minutes into 3 time frames of 10 minutes each?

Awesome!! Is what you’re thinking…

The only criterion that have to met to make sure that you are getting the most from each 10 minute timeframe are:

1) You must work hard enough to induce heavy panting

2) See number 1

That’s it. As I’ve mentioned many time before, intense exercise increases your rate of breathing, which in turn increases your bodys’ fat burning ability. Intense activity induces EPOC, or Exercise Post Oxygen Consumption.

The goal is to work yourself into a heavy pant, 3 times a day, 5 days a week.

Its so easy, but so effective.

Listen carefully, because what you’re about to read will change your life( and wardrobe):

All you need to do to get into better shape is to work yourself up to a heavy pant, 3 times a day, 10 minutes at a go.

You can find anyway you choose to make yourself pant. Take the steps( run up the steps). Make love really hard( read: passionately…) Run around the house until your out of breath. The possibilities are endless.

Ask yourself:” if I could think of five ways to make my 10 minutes of exercise fun, what would I think of?”

No excuses. If you have space and an imagination, then you can get into better shape Right Now.

Now, I’ll warn you up front: when you exercise hard, you’ll breath heavier, and you might take a few moments to recover your normal breathing rate. That’s perfectly normal, and as you continue to work in your 10 min intervals, you’ll find that you return to your normal/baseline breathing rate faster and faster.

Another benefit of this interval training process is that you train your heart to beat stronger. Many people don’t realize this, but having a strong heart will help you survive a heart attack.

Proper cardiovascular training will condition your heart and help you survive a cardiac event.

So get up and make yourself breath hard and heavy and the world will watch you zooming by!!!

Sincerely,

Amir

Burn Fat FAST With Wind Sprints!!!

Wind Sprints are a fast and effective way to burn calories and melt fat right off your body!!

You also build powerful lungs at the same time!!

Your entire life will benefit immensely from the increased energy levels you’ll experience when you through in wind sprint training 1-2 a week.

And it’s FREE!!!

 

Have fun,

Amir

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