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The Santa Claus Workout
His body might not impress, but Santa’s day is not for wusses. He has to cover over 75 million miles, burns over 12,000 calories, and has no margin for error. Mere mortals may never face rapid intercontinental travel by sleigh, but the essential tasks that the big man has to perform—jumping, gripping, balancing, running non-stop—and the muscles employed have earthbound uses. Here’s how to train like the bearded one:
Movement
Why You Shouldn't Smile at the Gym
cronfeld on flickr.com
Want to tap your secret power source? A new study in the Journal of Strength and Conditioning Research states that clenching your jaw can boost your vertical jump and weightlifting ability.
Movement
Beat Holiday Stress with Exercise
When you start to tally up all the holiday parties and dinners on your plate, it’s amazing how many days this month you’ll likely be consuming the kinds of foods we all love, but know are horrible for us and our waistlines. Worse still, the holidays make it exceedingly difficult to exercise.
Where do you find the time?
And with all the eggnog and pound cake consumption, what's the point?
Well there is a point. Sanity, for one. Limiting weight gain, for another. Squeezing in training sessions between parties or finding ways to be active while traveling to family events is a lot easier than it may seem. Just keep three things in mind:
Movement
10 Ways to Get More Out of Training
Consider how many repetitions you typically do in a training session. If you perform a handful of exercises and a few sets of each move, you’re probably cranking out at least 200 or 300 reps. Now imagine the impact of improving the quality of each movement you make, while making every repetition more challenging. You’ll significantly increase the demand on your muscles and your metabolism. Simply put, you’ll get more quality work done in the same time and see better results. That's why we turned to strength coaches Alwyn Cosgrove and CJ Murphy for 10 simple yet powerful training secrets. Use them to make your gym time more efficient, and more effective.
Movement
How to Calculate Your Maximum Heart Rate
Using a simple formula, you can effectively condition your most important muscle: the heart. In this video, metabolic expert Paul Robbins explains how to gauge how hard your heart is working. This will help you reap the most reward out of any Core Performance training program without pushing your body past its limits.
Movement
Q & A: What ab exercises are better than crunches?
Q - Sometimes, especially after playing sports, I feel muscle spasms and tightness in my stomach. Is it because my usual ab routine is pretty "crunch heavy." Are there any better alternative exercises? — Michael
Movement
Q & A: Weight Vest for Footwork Drills?
image by Scott Wachter
Q - I recently purchased a 20-pound weighted vest. Is it wise to perform agility and footwork drills while wearing it? If so, what are the potential benefits and or drawbacks to using this piece of equipment? Any input would be greatly appreciated. - Ryan
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"Hitting either slice or topspin will take the pressure off and will force your opponent to have to make decisions about how to handle heavy, high bounces or low, short shots."
—Brad Dancer, University of Illinois men's head tennis coach in "5 Tips to Win a Tiebreaker"
"The biggest determinant of calorie burning is your metabolism. And the biggest factor in that is your lean muscle mass. Build more lean muscle, increase your metabolism. "
— fat loss expert Alwyn Cosgrove in "5 Keys to Fat Loss".
Master the World's Greatest Stretch
Performance specialist Nick Winkelman explains why this is our favorite movement.
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"While alcohol can make you sleepy initially, it should never be used as a sedative because it disrupts your sleep cycles, especially REM. This stage is particularly important to athletes because it’s when you consolidate and commit to long-term memory what you learned during the day."
— from "6 Ways Alcohol Disrupts Performance".
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