Snow Conditioning Exercise 3

SnowFit 3, Snow Conditioning Exercises Get the full series from www.SweatVideo.com



Twisting Power Training

Squat Twisting Ball Pass. This exercise will help improve speed and power for sports such as baseball, tennis, volleyball, golf, basketball and more! Traditional personal training methods are old! Improve your sports performance by developing your transverse plane along with reactive training! Sweat Studio Certified Trainers have developed expertise in this area so that's why we're probably one of the most innovative fitness companies.


5 Shoulder Exercise

5 shoulder exercises. Seated Dumbell Press, D.B. Lateral Raise, D.B. Front Deltoid Raise, D.B. Rear Deltoid Raises, D.B. Arnold Press



Full Body Circuit Training

BURN MEGA CALORIES! 10 exercise stations, 1 minute each, 20 sec rests between sets. This is an awesome full body workout! Advance methods and technique exclusively by Sweat Studio, Ca.


Basic Back Exercise

Lat Pull Down, Row and Wide Row. These are 3 back basic back exercises. Demonstration by Tiffany Petersen narrated by John Destacamento of Sweat Studio, Sunnyvale CA


The 6 Basic Lunges

Instructional Video on how to perform proper lunges. Great leg muscle exercises. Featuring Tiffany Petersen and narrated by John Destacamento (CPT).


Agility Circuit Exercises

Advance level agility circuit training. Reactive training for sports performance. Featuring: Will Fessaha and Certified trainer John Destacamento. Sweat Studio Exclusive.


Chest, Back, Shoulder with Core Integration

3 Exercises: Swiss Ball Push Up, push up to row, & one legged shoulder press on inverted Bosu. Primary Muscles: Chest, Shoulders, back, triceps, biceps, core. Demonstration by: Debbie Glencher CPT (ISSA).


Advance Step Exercise

Sweat Studio exclusive. Twisting step up to medicine ball press to touchdown. Featuring John Destacamento and Liz Garrott.



The Travel Workout

Quick workout for traveling business people. Resistance band and body weight exercises.

You've been away from your exercise routine for quite awhile, now you're ready to make your comeback!


Here are a few tips to remember before you begin your routine.



Short Cardio Warm Up Before Resistance Training

Remember, tension on cold muscles may increase your risk of injury. Warming up on a cardio machine from 5 to 10 minutes will load your muscles with blood and oxygen which prepares the muscles for strenuous exercise. Also, a cardio warm up allows your blood to circulate through out your nervous system, waking you up with a slight rush that will help you get jump started into your routine.



Remember to Stretch

Warm up first, then stretch. Most people get it backwards. Your muscles and tendons are similar to rubber bands, they do not stretch too freely when it's cold. Educate yourself with a little bit of anatomy so you know the proper way to stretch a particular muscle. Consult your personal trainer (if any) and ask the, to show you techniques that are best for you.


Start with the Basic

If you are strength training, start with the most easiest machine weights. Begin with the largest muscles first and finish your routine with your smaller ones. Use machines with the most basic movements, such as the Seated Chest Press, Shoulder Press, and Leg Press. Even if you've learned how to perform advance free weights and exercises, take it easy, if you haven't been in the gym for quite awhile so some of those supporting muscles and tendons may have weakend. Don't increase your risk on injury.


Don't Over Do It!

Perhaps you have the motivation to take your body to he extreme today, however you may not feel the same the next couple of days if you over-train your muscles. Since you've been away from exercise in this nature, be sure to know when to quit. Stop your repetitions when you feel your energy dropped. Getting back into your routine slowly increasing the intensity gradually day by day is the key. Over training your body or a muscle can lead strains, injury or severe soreness. Overworked muscles tend to heal slower which leads to a longer recovery period. You must let a muscle completely recover before you exert it again!


Monitor Your Nutrition Carefully

Your nutrition should support the activity change in your body. If you've raised your daily activity level, you should raise your intake of nutrition. The average individual consumes approximately 1500 to 2500 (male), 1200 to 1800 (female) of calories per day (assuming this person does not exercise). Increase your caloric intake about 25% for the first two weeks, this will support to replenish your muscles that crave protein for recovery. If you are trying to lose weight and perhaps have a hard time consuming extra calories, try supplements that will efficiently support your type of work out. Supplements work well because they are nutritional food calories.


Begin with an Alternative Day Work Out Rotation

If you're making a comeback, obviously your endurance and stamina is not where it used to be. You're probably not ready to work out 5 to 6 days a week not just yet. You should start with a 3 day a week, alternate day weekly rotation and gradually increase the frequency after the 2nd week. Give your body extra time to recover from fatigue and if you're on a muscle development plan, you need at least a day rest between workouts to efficiently consume the extra nutrition.

"Ouch, I can't get out of bed! My body aches in places where i never knew i had muscles. Snowboarding was challenging and fun, but i wish i got myself better condition before i hit the slopes! My body is definitely paying for it now!"

-Morning After Snowboarder

Snow season is here and if you're planning to hit slopes you may want to prepare your cardiovascular endurance for the altitude and your muscularity for long runs. Here are a few tips that may help you prepare yourself for that first day back on the mountain. It'll be more enjoyable and pain free!


Tip 1: POSTURE

Incorrect body posture may lead to severe injuries. Here's a quick way to check and see if your posture is properly aligned: Ears, shoulders and hips should be in alignment.


Tip 2: GEAR

(Beginner) Wrist Guard Butt Pads

(Intermediate) Goggles

(Advanced) Helmet Camel Back - H2O to go

PARK: (Extreme) ALL OF THE ABOVE



Tip 3: EXERCISES

Below are exercises that will help condition your body for the altitude and the long runs down the mountain. I highly recommend that you consult a fitness professional before attempting most of these exercises. Please contact me on-site for proper form and details.

• Box Jumps - Assemble a step platform to a moderate height (depends on your capabilities). Stand approximately 6 inches away with facing the platform. Squat moderately and use your legs and arms to thrust yourself on top of the platform. You should land quietly on the ball of your feet. Jump backwards down to the ground. Repeat reps.

• In and Out Squats - With your legs together squat toward the ground approximately 6 inches. Thrust yourself upwards vertically into a jump. While in the air, open your leg stance to land at shoulder width. Immediately drop into a 90 degree wide squat. Thrust back into the air and land with feet together. Repeat 10 - 20 reps.

• Jumping lunges - Begin in split stance position. Bend both knees and lung to ground until your knees are bent 90 degrees. Thrust yourself upwards vertically into a jump. While in the air, alternate leg position before your feet hit the ground. Repeat with opposite leg. 10 - 20 reps.

• Prone Iso Abs - Lay on the floor Prone (stomach on the ground). Lift your body and use your forearms and toes to support your body. Maintain a solid straight back and trunk. Contract your core and abdominal to maintain position in isolation for approximately 10 - 60 seconds. (Depend on your capabilities)

All Photos by: StarPulse

King Leonidas (Gerard Butler) led 300 Spartans on a Battle of Thermophylae to stand against the overwhelming Persian Army commanded by Xerxes. Leonidas' refusal to bow down to Xerxes (Rodrigo Santoro) sets the events in motion with the Spartan 300 ready to willingly giving up their lives in order to keep Sparta free from the clutches of Xerxes and his invading horde.

A Frank Miller's graphic novel 300 was brought to life by a Writer-director Zach Snyder. Aesthetically speaking, 300 is a remarkable piece of art. Actors and stuntmen were build up to exactly fit the description of a warrior during those days. In the movie scene, majority of its running time is filled with nearly naked men with 6-pack abs, whittled waist and rock-hard thighs. How did they get those?


The Making of warriors

Mark Twight, a self-taught exercise guru and a former world-class mountain climber turning 300 actors and stuntmen into a warrior-fighting shape in 10 weeks time. The training regimen was discussed all over the Internet with how-to-videos which is called the 300 workout. Twight warns that his Spartan workout is not for faint-hearted, nor the out-of-shape. Zack [Snyder, the director,] wanted the Spartans to appear as though they had been fighting together since they were babies. In short, Warriors in the film should look lean and in hard fighting shape.


The 300 Workout

The 300 workout get its name from 300 repetitions. But this is not done daily. In doing this, you have to be physically fit because this is an extreme workout without rest in between. The challenge, finish the 300 reps at the shortest time.

• 25 pull-ups
• 50 dead lifts at 135 pounds
• 50 push-ups
• 50 box jumps with a 24-inch box
• 50 "floor wipers" (a core and shoulders exercise at 135 pounds)
• 50 "clean and press" at 36 pounds (a weight-lifting exercise)
• 25 more pull-ups -- for a total of 300 reps

You skill level is measured on how quickly you complete the circuit with no rest in between exercises.


300 workout is not for the faint-hearted and the out-of-shape. But if you want to try this extreme workout, you can modify the workout to meet a more feasible level. Sweat Studio has professional trainers that can help with proper form, structure and progression if you want to try the 300 Spartan workout. You'll be able to download instructional videos of this routine at Sweat Video.

The 300 Spartan Workout
By: John Destacamento

I neglected my upper body for two weeks, so I decided to punish myself by trying the 300 spartan workout. I was sore for nearly 5 days. I only weigh 143 lbs so I modified a few of the exercises to meet my weight ratio. Those guys in the movie are 200 lbs plus so it's only fair! I completed all 7 disciplines and 300 repetitions in 32 minutes. Hoping to do in less time on the next round. If you want to see more footage please visit my site at http://www.sweatvideo.com

SWEAT STUDIO & SWEAT VIDEO

Back to Back

Sweat Studio is one of the coolest personal training facilities with a friendly atmosphere. You have trainers with advance training techniques that will help you get in shape fast!

Certified trainers are here to guide you through an energetic fitness routine that will help you achieve the best results you've ever wanted.

Sweat Studio is unlike those big crowded gyms where you may feel intimidated at times, Sweat Studio's smaller environment will help you and your trainer concentrate on a more effective workout and you'll sweat longer to burn more calories. Gain strength, endurance and get fit. Be in the best shape ever!

Sweat Studio Provides you the Best Overall Value in Fitness training to create a healthier and better YOU.

Sweat Video, is a compilation of fitness routine videos that allows you to get fit anywhere you go.

With the most cutting edge technology, sweat video offers many different training videos that are downloadable to your Ipod, Zune, phone or portable video player! You can get unlimited access to sweat videos for a low and very affordable rate as low as $8.75 per month! Now is the time for you to enjoy getting fit and feeling younger with the convenience of mobile Sweat Videos!

Sweat Video Fitness routines and exercises you can download and transfer to your IPOD or portable VIDEO PLAYER! Take your workout anywhere!

When your workout routine no longer gives you results... When it seems like you're doing more exercise than ever, but not burning anymore calories... When it's been several weeks or months and you are still lifting the same weight

You've most likely hit a fitness plateau!

Read and understand why.

LIFESTYLE & GENETICS

The two most common obstacles that prevent healthy people reaching their fitness goals Lifestyle and Genetics. Modern society contributes to obesity. Most lifestyles have become sedentary due to technology with communication, entertainment and employment. However we are not forced to live this way. When an adult's body fat is caused by genetics, that individual most likely has given their genes the opportunity to express themselves from sedentary lifestyle. In addition, a person can have increased body fat due to learned behavior but it's possible that these behaviors can be unlearned.

OUR REGULATING MECHANISM

At the beginning of adulthood, body fat is regulated by the brain. This regulating system determines the amount of body fat it considers ideal for the need of the body's activity and works efficiently and continuously to maintain this level. This amount has a range of set points (a high and low) and these are based on lifestyle. If the person chooses to eat healthy and exercise frequently, most likely their body fat set points will be on the low side. The regulating mechanism is responsible for dramatically increasing or decreasing appetite when your bodyweight changes. If you lose weight, is signals hunger, if you gain and reduces appetite. This mechanism triggers the body's waste and conservation system by wasting extra energy if you eat too much or conserve and store energy if you eat too little. Energy conservation may lead to muscle loss due to preserve fat stores that are to be used for energy in the future.

METABOLISM

Exercise is extremely beneficial to the human body however long term exercise can have negative impact on fitness progression. Extensive exercising can slow down metabolism in which may decrease your calorie burning potential. Here are a few common examples:

Losing Muscle or Lean Body Mass

Muscle burns fat. When you lose muscle, you begin to burn less calories. Lean body mass (LBM) uses five times more calorie than fat mass (FM). Metabolism slows and brings fat loss to a halt, plus your energy is reduced.

Adaptation Phase Ends

When your body is introduced to a new movement, it adjusts to accommodate the workload. This process involves rebuilding muscles and cellular machinery, and thus it consumes more calories. Soon the body adapts to the new workload and this phase ends which eventually reduces daily energy requirements.


Over-Training

Each of us have a survival mechanism. When a body over trains it increases exercise expenditure, however it's possible that you may decrease your non-exercise expenditure at the same rate as well. This leads to a counter effect and a diminishing return in fat loss. You can correct this problem by determining the correct workload balanced with caloric consumption.

Physical Efficiency

After exercising for a while, your overall condition improves and your body becomes more efficient. Less calories are needed to perform tasks and exercises that were more difficult in the past. Your resting metabolic rate (RMR) may lower as well.

Overall Weight Loss

Remember, when you lose weight, you become a smaller person with less calories needed to operate daily. Therefore you burn less calories. One thing to keep in mind is that everyone has their own specific number of calories to expand according to their own body weight.

Most people intentionally plan to work out hard to prepare themselves for an upcoming big party. This is the type of thinking that people need to avoid. Working out hard now so that you can eat a lot later. Is this a healthy habit? Of course it’s not. People intend to make alibis in order for them to enjoy eating so much food. Some of the dishes might be healthy but usually we still consume beyond our limit.


Why do I need to work out?

There are many reasons behind why people have to work out, yet there is only one common reason for all and that’s to stay healthy. I try to stay fit and healthy not necessary just to lose weight but it allows me to enjoy more food. However, sometimes this habit of over eating can lead to more weight gain and it may double up your size faster. The benefit of exercise and working out is that it gives you good shape, strength and endurance and most of all it speeds up your metabolism. Along with a fitness routine whether you perform it at home or at the gym you must include a healthy diet. This means that you need to count the amount of calories you put in your body and exercise enough to create a deficit if you want to lose body fat. Both will work hand in hand or you will never get the result you want to achieve.


How long should I work out?

Most people will work out for a long periods of time and once they get results they will feel good about themselves and stop. Making simple tasks like cleaning the house can turn out to be a simple work out. Playing ball games with the kids or any outdoor activities that requires running is also a good activity. Any sports you get involve with or any form of activities that moves your body helps you burn calories. There’s should be no specific time period when to work out, but you should make it a daily habit.


What does it mean to be healthy?

Being healthy is taking the responsibility over your body along with disciplinary healthy living. From physical hygiene to food you consume it all contributes importantly to your physical fitness. If you are fit, you are capable of doing a lot of things. It gives you more strength while boosting your energy for a big day ahead and it can be utilized as an outlet for stress from a hard day at work. Physical fitness gives you a good feeling about yourself, and most of all you get yourself in good shape. It also means taking the habit of “working out now and eating a lot later” and dumping it.


Why not take the action NOW to be a healthier YOU! Watch this video and follow the simple workouts. If you want better results, get a trainer to guide you in the right direction to meet your goals. Sweat Studio is one of coolest workout places with a friendly atmosphere Or download videos to your IPOD from Sweat Video and enjoy the workouts anywhere you want to go.

Recently I got so interested about fitness and got hooked streaming videos from You Tube. After several attempts I was able to open one of the videos from Sweat Studio. Watching several videos, I got caught up with the Burpees Video. It looks fun and easy then I started trying to do it at my place.

I was so excited, wanting to see how it will work for me. I started to do 10 in a row, not contented I repeated another set. Then I finished the routine with jogging. After doing it, I felt good, I had sweat a lot and I felt energized and was excited to do it again the next day. But I overlooked something out of excitement, I forgot to warm up myself before doing the Burpees and the result was my muscles were sore the next day. That was not the wisest thing I've ever done, but the next time I performed it, I followed a very simple exercise to warm up my body and this time slowed down a bit. Now I am enjoying taking each step of progress even when I am just at home following the video.

Exercise is good for the body, yet it might be stressful if you lack the guidance of a Professional Trainer. Exercise is fun, but it needs to be done in a proper way. I would advise everyone that the best thing is to go to the gym and get a personal trainer for best results in a workout rather than taking the risk and harm yourself in doing the exercise improperly. The worst that can happen is injuring yourself and not getting the results you want.

For those who have memberships at the gym, an athlete or those with experience in working out. Guys, there are more interesting videos for you to choose from Sweat Video

Posted by: Tobie