Mtips Fitness Coaching

The essence of cadence.
Cadence has to do with how much stress or impact passes through the body while running. If you have or have had an injury in the past, increasing your cadence may be an option for your workouts.
Find your individual cadence. Not everyone should run at 165-185 strides per minute. There are other options to reduce impact or injury risk, such as increasing stride width, modifying training load, and reducing vertical oscillation or bounce.

Reduce the risk of injury.
Recent studies have examined the reduction of vertical oscillation, or the degree of rebound of a runner. Decreasing this not only reduces ground reaction force, but also has the effect of reducing cadence. So instead of counting, try thinking about keeping your body as low to the ground as possible.
Focus on running "softer" and not bouncing. It is also tracked on some wearable devices. When we talk about keeping your body low to the ground, we are not talking about slouching or slouching. Keep your shoulders straight and your hips slightly tilted forward.

Determining cadence.
We've known for a long time that many running injuries are related to the forces that go through the body as it hits the ground with every step.
Cadence is the number of steps a person takes per minute. The reason we started to pay attention to this is because a few years ago, research showed that it correlated with how many punches go through the legs with each kick.
Higher cadence means more steps per minute, which means less stress or impact on your run. Kind of cool, huh?

The essence of volume training intensity matters.
Both overtraining and undertraining put athletes at risk of injury. The training program should prepare the athlete for the demands of their sport, but the coach and athlete must be aware that this may take several weeks.
A sudden increase in training intensity puts athletes at risk of injury. Track an acute workout (how tired you are during the week) and compare it to a chronic workout (how fit you have been over the past few weeks).
Watch how your body reacts to training. Internal training load. Use a measure of perceived exertion x number of minutes spent exercising. Think about other factors - age, stress, sleep, etc. All of these are important in determining what your training load should be.

The role of the individual characteristics of the athlete.
Research on rugby and Australian football players shows that age affects how athletes respond to physical fitness programs. Research also shows that older athletes are at a higher risk of overuse injuries.
In terms of these studies, the question to be asked is whether the risk of injury is associated with too intense training, or is the risk increased because older athletes may have a greater accumulation of previous injuries? Research also shows that a history of past trauma is a major risk factor for new trauma.
Despite this, the training program must be individualized, taking into account the athlete's age, experience, injury history and general physical capabilities.

External load monitoring.
For endurance athletes such as runners, swimmers, and cyclists, this is easy to control. A GPS watch can record distance traveled and speed.
Most elite/professional athletes now use GPS based sensors to track movements and workouts specific to their sport. For example, the number of jumps in volleyball, collisions in rugby or football, strikes in swimming or sprints per game in football. Coaches can increase or decrease the training load depending on how much the athlete has spent in competition.

Think of acute training in the same terms as fatigue.
How tired have you been from training or training in the past week? Regular workouts include looking back at the past few weeks and thinking about "how fit you are" after those workouts.
An objective comparison of how you're feeling now with how you've been feeling over the past three to six weeks provides interesting data on how ready you are to compete. For example, I train a group of adult distance runners, helping them prepare for a half marathon and a full marathon over a 15 week cycle.

Find your training balance.
The best performance programs aim for the middle ground, where training is intense enough to make athletes better, faster, and stronger, but not so intense as to cause injury.
Regardless of the sport, we must consider two factors when designing training programs:
Intensity of training or movement. This is also known as "load".
How fast the intensity "builds up".
Let's define "learning" a little further:
- Acute training is the volume of training in the last week.
-Chronic training is the average volume of training over the past 4 weeks.

Exercises for strong legs without equipment.
Another set of 10 workouts without equipment from trainer Enrico Fioranelli. You will really be focusing on each leg separately to even out the power and strength that your legs can produce.
Repeat each exercise for 5 sets of 30 seconds each (in other words, do as many reps as you can within 30 seconds) 5 times and rest 20 seconds between sets.

Workouts in a box: anytime, anywhere.
Space in your bedroom, living room, hotel room, small garage, or crowded gym is usually cramped and cramped. Your biology may prefer to run freely in wide open spaces, but it needs movement, but it can be achieved.
In fact, you will feel more alert, energized, and ready for the day if you can fit into any of these cycles. Regardless of the size of your camera, you can still train hard. Here's your no-equipment fitness guide in the box.

The amazing plank variation is actually a reverse plank;
this is much more difficult and has resistance in the buttocks and scapular muscles. In the reverse plank, you roll over to face the ceiling, tensing your back and glutes to lift yourself up.
Today you will not find a single abdominal exercise that does not use one or another variation of the plank. There are amazing devices out there to help you plank. This will help you with timing, positioning and cushioning as well.

Is the plank an accurate measure of abdominal strength?
So we move forward to today. While I agree that the plank is one of the simplest and easiest exercises to train and perform, let's see what it's good for. It's no secret that the plank is an easy way to quantify core stability and your core's muscular endurance.
However, if you look at world record holder George Hood, a 62-year-old former Marine who holds the record for holding a static plank for 8 hours 15 minutes and 15 seconds. What an impressive feat!

Self-regulating: Tailor your workouts to your needs.
The final definition is autoregulation. Autoregulation allows you to adjust your program based on things like your recovery and CNS readiness. There are a variety of different ways to utilize autoregulation which we’ll get into later in this article.
The terms are defined, so what do we do with them? Well first let’s look at our structural balance. When looking at structural balance I recommend utilizing exercises that are pertinent to your client’s goals. For example, if they’re a weightlifter, or you have an athlete that will regularly be utilizing the Olympic lifts, you can test the sn**ch, clean, and jerk.

Push-ups are the push-ups we've all been waiting for.
Coaches and instructors everywhere have discovered push-ups, also called push-ups. With no gym to showcase their envy, our fitness gurus rely on people to do what people have been doing since time immemorial.
Push-ups were invented in later prehistory, when the first humans began sleeping on their stomachs and were forced to quickly push off the cave floor and run to avoid being eaten by a saber-toothed tiger or a velociraptor.

Create a progressive program.
Like any effective program, be it a strength or endurance program, a bodyweight training program should be progressive over time, with each week building on the previous one. This can be done in three ways:

Increase volume over time by adding reps each session and each week.
Increase contraction speed over time, from motor control to strength endurance and dynamic movements.
Adjust the pace and increase the eccentric or lowering phase of the exercise.

Limitations of bodyweight training.
Before putting together a bodyweight program, you must also understand its limitations.
These limitations mainly relate to closed circuit exercises with relative strength, that is, strength in relation to body weight, as well as strength endurance, that is, the ability to perform repetitions with submaximal loads.
They also have relatively low variability due to the lack of access to equipment and new facilities to execute motion models.

So, 200 timed lunges completed, what's left?
Fitzergald explained that there are safe and effective ways to program bodyweight workouts that can ensure long-term progress. This is possible if you follow the fundamental principles of software development.
As an example of more effective use of bodyweight movements than four rounds for time, he cited the following:

The maximum set of push-ups with cotton. Rest 60 seconds.
20 jump squats. Rest 60 seconds.
60 second reverse plank. Rest 60 seconds.

Check Your Discipline.
Lastly, I’d like to discuss discipline, specifically self-discipline. The discipline you hold over yourself to do the right thing even when it sucks.
Successful change doesn’t take magic; it takes discipline.
The discipline necessary to get to bed at a decent time so your body can get the rest and recovery it needs to live another epic day.
The discipline necessary to get your ass out of the chair, throw some weights around, or go for a walk, even when you don’t feel like it.
The discipline to choose the lean protein and veggies over the greasy, cheesy pizza because you know that choice will leave you feeling good.
The discipline to say no to something that doesn’t help move you toward your goals, and the discipline to do the things that will.

Time is a resource, not an excuse.
"I have no time". How many times have you said it? Be honest with yourself. What don't you have time for? Don't have time for social media? Doubtful.

Don't have time for TV? Again, doubtful. However, when it comes to eating well and staying active, suddenly there is a gap in the time continuum, and there is no extra second to be found.

It's never about having time. It's about taking the time to make your health and your life a priority. I guarantee you will find time to eat something (otherwise you would be starving and we wouldn't be having this conversation). Why not make it nutritious?

Ultimately it's you and simple discipline.
The basic mechanics of losing weight is simple: calories should be less than calories. You must eat less than you spend. Yes, the foods you eat, metabolic output, hormonal status, stress, digestion and genetics also play a role.
However, you will never know if they are a problem unless you put in some real effort first. Chances are if you stick to the basics, you'll see improvements.

Use partial and constant tension.
When you do an exercise, play with partial reps and constant tension.
For example, when doing squats, you could try doing constant tension pulses as you go up a quarter of the way in a regular squat, and pulse there for reps.
So you got the advice, let's put it into practice to get the most out of bodyweight training; whatever your goal is.

Manage your position.
As above, you can change your form to activate different muscles. Following the example of squats, narrow squats target your quads and wide squats target your glutes.
With slight changes in your stance or position, all exercises can feel different.

Experiment with a given intensity.
It's not just sets and reps. There is a wide variety of styles of approaches and repetitions:

- Drop sets
- Supersets
- Giant sets
- As many repetitions as possible (AMRAP)
- Work to failure
For intensity, you can perform a superset (performing each exercise immediately after the other).

The pace of an exercise is the time during which it is performed.
If you want to increase the pace of the squat, you must mentally count "down 2, 3 4", "pause, 2 3" and accelerate into 'one.'
This is an example of a slow eccentric phase (lowering), a pause at the bottom of the squat, and an accelerated concentric phase bringing you back to the starting position.
Performing the exercise slowly, alternating between a slower concentric and a faster eccentric, or vice versa, increases time under tension and forces your muscles to adapt.

Implement Progressive Overload.
Increase the weight – this is the most typical way of implementing progressive overload. Even just increasing the weight by five pounds will force your muscles to work harder and adapt quicker. Make a note of the weight you’re using each workout, so you don’t forget.
Increase the volume of sets/reps – increasing the sets or reps forces your body to adapt to a higher intensity. It also builds metabolic stress, which makes your muscles look pumped. However, it also causes high amounts of muscle damage and glycogen depletion, which requires extended recovery periods. Plus, you can’t keep increasing your sets and reps forever, it isn’t practical. Nonetheless, this can be an effective intensity strategy for bodyweight or low load isolation exercises – avoid doing this method for compound exercises like squats and deadlifts.

Is your goal to build strength?
Bodyweight training for you. Using body weight as resistance is one of the most effective ways to build strength.
Performing functional movements aims to strengthen key movement patterns that carry over into your daily life and increase your body's strength.
Compared to using weights, bodyweight training isn't necessarily better, but it's equally beneficial and arguably more practical, especially in the current environment.

Is your goal to lose weight?
If your main fitness goal is to lose weight, the focus should be on creating an energy deficit - meaning you're expending more energy than you're consuming. Creating an energy deficit is usually achieved through calorie restriction and increased physical activity.
Whether you increase your physical activity while exercising at the gym or at home, it's important that you move and push yourself regularly.
Bodyweight training can burn a lot of calories, especially if you're doing a lot of reps with limited rest time and doing high-intensity exercise.

Strength of the lower body.
There are many exercises to choose from here. However, for the sake of simplicity, the exercises below are relatively safe, easy to perform, and a great introduction to overall body strength.
However, if you have any knee or lower body problems, let the pain be your guide and put your safety first.

How much to rest?
While you may feel restored in about 30 seconds, it usually takes (for most people) anywhere from 60 to 180 seconds to fully recover in order to get the most out of your next power set.
However, experiment with your rest periods to find what works for you.
If you have never trained strength?
You do not have? Well, that's a shame. It's usually better to have a power base, but the moves here are on the most fundamental part of the spectrum when it comes to strength.
And doing them will help you become stronger. This is a win-win.

The Benefits.
Better cardiovascular function – Training power encourages the heart to pump more blood with each pump and to return to a resting heart rate faster after exercise.
Increased strength – Most power exercises involve rapid contractions that build and enhance fast-twitch muscle fibers.
Increased calorie burn – Using the big muscles of your arms and legs increases the number of calories burned during the workout and up to 24-48 hours later.
Better force absorption – Every time your feet hit the ground, three times the force comes right back through your body. Training power better prepares you for this.