JohnLeblanc323: Agosto 2017

Martes, Agosto 29, 2017

The Beginner’s Guide to Playing Tennis (Or Faking It Well)

[caption id="attachment_52409" align="alignnone" width="620"] Beginner Tennis Tips Photo: Pond5[/caption]

You're psyched to spend the next two weeks watching the pros battle it out as the U.S. Open reaches full swing. With many of the top players on the sidelines this year — including Serena Williams — it's sure to be an exciting tourney for upstarts and underdogs alike. But now that you're inspired to hit the ball yourself — you might have no idea where to start. Whether you’re intrigued by the outfits, the camaraderie of team play, or the stress release of slamming that ball with all your might, tennis is also a great workout. You’ll burn up to 490 calories per hour playing a one-on-one match.

“Tennis is a unique sport that tests every part of your body,” says Maureen Diaz, National Coach at the United States Tennis Association’s (USTA) Player Development Training Center. “It will tone your shoulders, biceps, triceps, calves, hamstrings, quadriceps — using muscles you never knew you had.”

Ready to get swinging? This tutorial from Diaz and Scott Hausthor, manager of the USTA Player Development Training Center in Flushing, New York will help you learn the most common grips and strokes you’ll need on the court. You’ll be rallying in no time!

Get a Grip: 3 Tennis Grips to Know

The first thing you’ll need to know is how to hold the racket. Sounds simple, but the proper “grip” will help you achieve maximum control and power on the court. The most common grips used by beginners include the Continental, Eastern and Semi-Western. The butt of your racket is shaped like an octagon, and players typically use the eight sides, known as bevels, to navigate the different grips. Practice your grips before hitting the court so you know what to do before a ball is flying at your face.

1. Continental

While you can use this grip for every shot, it’s best suited for serves, volleys and overhead swings. Think of it as though you were holding a hammer.
Benefits: This grip will give you a slightly open racket face, allowing for control for quick, defensive shots.
How to: As you’re looking at the butt of the racket, consider the top Bevel 1, and work your way clockwise for each subsequent bevel (a). Make a v-shape with your thumb and forefinger on top of the handle (b). The knuckle of your index finger and the heel of your hand should rest on Bevel 2 (c).

2. Eastern

This grip is most commonly used for forehand strokes and is fairly similar to the Continental. It allows for fast, flat shots and the grip feels similar to as if you were shaking someone’s hand.
Benefits: This grip can help you flatten out the ball to make it more difficult for your opponents to return.
How to: Rest your index knuckle and heel of your hand on the third bevel (a).

3. Semi-Western

The semi-Western grip is an alternate option for forehands, and allows you to hit higher balls and gives you a bit more control than the Eastern grip. Your arm will be in the same position as a fist pump.
Benefits: Because of the topspin that the semi-Western grip generates from the closed racket face, this grip is best for more aggressive shots.
How to: Put your racket face flat on the ground and pick it up (a). Where you pick it up will naturally be with your index knuckle and heel of your hand on Bevel 4 (b).

The Right Strokes: 4 Tennis Strokes to Master

Every tennis player, from first-timers to Rafael Nadal, relies on the same four basic strokes: forehand, backhand, volley and serve. Once you’ve got these down, you’ll be ready to take on your opponent.

How to Play Tennis: Tennis Forehand Tips

1. Forehand

What It Is: You’ll rule the court with this is shot made by swinging the racquet across your body with your dominant hand, after the ball has bounced.

How to: Start with the racket in your right, or dominant hand, using a grip between Eastern and Semi-Western, and stand with feet parallel to the net (a). As the ball approaches, keep your elbow slightly bent and swing the racket back behind your body in a circular motion (b). Step forward onto your left foot, angling it slightly towards the net, and pivoting on the toe of your back, right foot, heel raised (c). Make contact with the ball just in front of your body with your racket parallel to the net (d). After contact, continue the swing across your body on an upward diagonal, finishing with your racket over your left shoulder (e).

How to Play Tennis: Tennis Backhand Tips

2. Backhand

What It Is: If the ball is rocketing towards your non-dominant side, never fear. With this forceful two-handed shot, you’ll swing the racket from the opposite side of your body — with the back of your dominant hand facing forward. It’s also a groundstroke, meaning that it is used after the ball has bounced.

How to: Start with a two-handed grip, with your right, or dominant hand on the bottom in a Continental grip and your top, or left hand in an Eastern grip (a). Stand in your ready position facing the net, toes forward, shoulder-width apart (b). As the ball approaches, shift your stance, planting your left foot parallel to the net, as you bring the racket behind the left side of your body, keeping elbows slightly bent (c). Step forward with your right foot to meet the ball out in front of your body, keeping both hands on the racket (d). Follow through with your swing, ending with the racket behind and above your right shoulder (e).

How to Play Tennis: Tennis Volley Tips

3. Volley

What It Is: The ultimate power move, this shot requires just a slight swing. It’s executed before the ball bounces on the ground — and typically from close to the net.

How to: Hold the racket in a Continental grip with your right hand, placing your left hand above it (a). Your ready position will be with your racket in front of you and your feet facing the net, shoulder-width apart (b). Shifting your toes to the right, turn to your forehand side and swing the racket back slightly, until it is just in line with your body (c). Step forward with your left foot as you make contact with the ball (d). Cut off your swing just after making contact with the ball (e).

How to Play Tennis: Tennis Serve Tips

4. Serve

What It Is: This is the shot that starts each point. Your goal: To land the ball in the box diagonally opposite from you on the other side of the net. Grunting, optional.

How to: Your ready position will be holding the racket in your right, or dominant hand, using a continental grip, ball in your left hand (a). Stand with your feet shoulder-width apart, parallel to the net (b). Swing the racket behind your body and above your head (c). Toss the ball just above head height, releasing at eye level (d). Tip your shoulders and pelvis back slightly, and make contact with the ball as you swing your racket over your head and in front of your body (e). As you hit the ball, your upper body will be fully extended as you plant your left foot, pivoting forward on your right foot (f). Follow through bringing your racket across your body, finishing with it near the court under your left arm. Recover back into your ready position (g).

Watch every single rally by following the livestream on usopen.org or select matches on ESPN or ESPN2.

Originally posted September 2015. Updated September 2017.

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3 Resistance Band Strength Moves (Plus Special Deal!)

If you think not owning dumbbells and kettlebells is an excuse to skimp on exercise, think again! You don’t need a lot of bulky equipment to turn up the intensity on your at-home workouts. Resistance bands take up hardly any space at all, and can amp up just about any bodyweight exercise. From bicep curls to planks to shoulder presses, adding resistance to these moves will help you build muscle endurance and strength.

Special Deal: Rubberbanditz Gym-in-a-Bag Kit ($45)

But which bands should you snag? The Rubberbanditz Gym-in-a-Bag Kit is our top choice. This super-durable and space-efficient pair is perfect for squeezing in a workout at home or while traveling. The portable pack comes with three different pairs of bands — ranging from light to medium to heavy resistance — plus an accompanying workout DVD. There’s also a door strap, two carabiners and two soft hand grips to help you attach the bands to a door or pole. With up to 250 pounds of resistance, you can tone and sculpt your body from head to toe — anytime, anywhere.

To help get you started, try these challenging moves.

3 Simple Exercises You Can Do With Resistance Bands

1. Plank Jacks

Targets: Core and glutes
How to: Loop a resistance band around your ankles and get into a push-up position. Your hands are shoulder-distance apart, and your hips lifted so your body is in a straight line (a). Squeezing your glutes and engaging your core, jump your feet out to your sides and jump them back in (b). Do 8-10 reps, while keeping your core tight throughout the entire movement.

2. Squat to Shoulder Press

Targets: Legs, glutes and shoulders
How to: Stand over a resistance band with your feet hip-distance apart. Hold both ends of the bands with your hands and raise them to shoulder-level (a). Sit into a deep squat, while keeping your hands by your shoulders (b). As you come up to stand, press the resistance bands up overhead until your arms are fully extended (c). Do 8-10 reps.

3. Lateral Lunge to Bicep Curl

Targets: Legs, glutes and biceps
How to: Loop the resistance band around a pole or the knob of a door. Hold onto one end of the resistance band with both hands and stand with feet hip-distance apart (a). Take a big step away from the anchor with your outside foot, toes pointing forward, hinging at the hips as you sit back to lower. The leg closest to the anchor should be straight, and the outside thigh should be bent, thigh parallel to floor. Be sure your knee doesn’t extend past your toes (b). As you come up to stand, perform a bicep curl and lift the band to chest height (c). This is one rep. Do 8-10 reps.

Click HERE to snag the Rubberbanditz Gym-in-a-Bag Kit for $45 (that's 23% off).

This post is brought to you by StackCommerce. We only select products we think you’ll love — at a price we hope you’ll love, too. If you decide to make a purchase, Life by Daily Burn may receive a small commission.

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Lunes, Agosto 28, 2017

Smart Upper Body Workout for Toning, Functional Strength and Coordination

Full info for this upper body workout @ https://goo.gl/WV6tE3 4 Week FB Burn Program now available @ https://goo.gl/2NXnTy Search all home workout programs @ https://goo.gl/lx7PBo 4 Week Meal Plan now available @ https://goo.gl/qyjnZl 4 Week Bodyweight-Only Home Workout Program @ https://goo.gl/5dURvz We use PowerBlock's adjustable dumbbells: http://bit.ly/yDWK7V Keep up with us on facebook @ http://on.fb.me/1nLlLwY Instagram @ http://bit.ly/LeZwmC Google+ @ http://bit.ly/1clGvI3 twitter @ http://bit.ly/1BnC8cm Pinterest @ http://bit.ly/1xvTt3s Fitness Blender's workout programs make it possible to keep our workout videos & website free. Search over 500 free full length workout videos by length, difficulty, training type, muscles targeted, goal, calorie burn, equipment & more @ http://bit.ly/1H9N3bJ If you don't want to spend a single penny, try our free 5 Day Challenge @ http://bit.ly/1PdDv1n Note: All information provided by Fitness Blender is of a general nature and is furnished only for educational/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. You agree that use of this information is at your own risk and hold Fitness Blender harmless from any and all losses, liabilities, injuries or damages resulting from any and all claims.

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25 Workout Memes We Can Totally Relate To

[caption id="attachment_61240" align="alignnone" width="620"] 25 Workout Memes We Can Totally Relate To Photo: Twenty20[/caption]

Finding a list of memes that just speak to you is like finding your perfect swolemates. They push you to past your limits and guide you through some tough, ass-kicking times. So we rounded up the top shareable (and totally relatable!) workout memes for every workout warrior. Not only will this mix of messages put a smile on your face, but it’ll inspire you to hop off your seat and hit the gym. Read on and get happy — then healthy.

25 Workout Memes Every Fitness Fan Will Love

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1. Squash the Excuses

There’s always a reason not to exercise. But permission to silence it and jump right in.

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2. All About Progress

Even SpongeBob had to start somewhere! Take it one step at time to see your strength soar.

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3. Back to Basics

It’s that simple, people. Find the balance.

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4. Never Miss a Monday

Now’s the time to start your week out strong.

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5. The Only Option

Is there any other way to spend your entire week?

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6. Ultimate Score

It’s the little things after all. Claim your space and get after it.

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7. Just Believe

Real talk: It’s all about positive self-talk.

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8. #LikeAGirl

Show ‘em what you got, ladies — and don’t be afraid to show them up.

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9. You’re Winning

“Why yes, I have been lifting. Thanks for noticing.”

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10. I Got This

When the CrossFit gods smile down on you. #blessed

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11. Mic Drop

“I’m feeling myself. I’m feeling myself...” Aka when in doubt, channel Queen B.

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12. Look at Me Now

Nailed it! Now it’s time for the world to see those results, too.

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13. Find Me at the Barre

Find the workout that feels more like a party than a pain, and it’ll be your new favorite pastime.

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14. Every Rep Counts

Don’t cheat yourself. You showed up, now it’s all about the effort.

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15. Drop It Like a Squat

When life hands you lemons, pretend you’re squeezing them with your booty while you squat.

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16. Core Confidence

Yes, you can and you will. (Need some ab-defining inspiration? Check out these 50 exercises.)

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17. Habits Fall Hard

When you’re crushing it so consistently, sitting back is hard to do. Here are a few solid ways to recover.

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18. Cardio is Hardio

Whatever you need to do to get through your heart-pumping workout...setting small goals is one solid tactic.

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19. Weights All the Way

They had a good run, but you had to put that heavy metal in its place.

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20. Crush It

Ask yourself, “What would Chuck do?” Sky-high confidence for the win, always.

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21. Next Day Feels

Busting your butt can have some side effects.

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22. Time to Celebrate

Hard work pays off, boys and girls.

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23. Gym Face

Embrace the burn...it’s worth it.

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24. You Did It

Every workout should end with savasana — a time to take a breath and bask in your accomplishments.

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25. Two of a Kind

Looks like you found your life-long swolemate. Got more workout memes you love? Share them with us by tagging us @dailyburn.

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Huwebes, Agosto 24, 2017

The Do-It-Anywhere HIIT Workout You Need to Try

[caption id="attachment_59882" align="alignnone" width="620"] HIIT Workout - What It Is and Why It Works Photo: Twenty20[/caption]

HIIT is all the hype lately. According to a survey conducted by The American College of Sports Medicine, it holds steady among the top fitness trends for 2017 (along with wearable tech and bodyweight training). So what’s this type of training all about? What is it with HIIT?

HIIT, or high-intensity interval training, is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time. “A high-intensity workout increases the body’s need for oxygen during the effort and creates an oxygen shortage, causing your body to ask for more oxygen during recovery,” says Eric Salvador, NASM, NSCA, head instructor at The Fhitting Room in New York City. “This afterburn effect is referred to as excess post-exercise oxygen consumption (EPOC) and is the reason why intense exercise will help burn more fat and calories than regular aerobic and steady-state workouts.”

HIIT the Spot: The Benefits of Interval Training

Not totally convinced? Here are a few other benefits of HIIT.

1. Increases Your Metabolism

Combing high intensity with interval training results in EPOC, which speeds your metabolic rate and “translates into a metabolism boost for up to 48 hours after a complete HIIT routine,” says Salvador. This means you’ll still be burning fat even after you’ve left the gym.

2. Quick and Convenient

Long gone are the days of not having enough time for exercise. HIIT workouts can be done anywhere: at home, in a hotel room, in a park, at the beach, etc. And most are 30 minutes or less! Who can’t spare that?

3. No Equipment Necessary

No dumbbells? Not to worry! HIIT workouts generally use only your body weight, since the focus is on getting your heart rate up and keeping it there. These workouts result in “optimal muscle building and muscle retention couples with fat loss and increased calorie burn,” says Salvador.

Do-It-Anywhere HIIT Workout

Ready for a challenge? Try your hand (or full body, rather) at Salvador’s Do-It-Anywhere Chipper HIIT Workout. “The most beneficial use of this workout would be in conjunction with some loaded strength exercises,” says Salvador. “However, this is also an effective and extremely efficient workout that can be done anywhere when pressed for time.” Perform each exercise at 100 percent effort, with 30 seconds of rest in between. Repeat every other day with the goal of completing it faster each time.

[caption id="attachment_61286" align="alignnone" width="620"] The Do-It-Anywhere HIIT Workout You Need to Try Photo: Twenty20[/caption]

50 Sit-Ups

Lay on your back, knees bent, with your feet on the floor (a). Tighten your core and using your abs, pull your head and back off the ground until you are sitting upright, with your back completely perpendicular to the floor (b). Pulling your abs in again, slowly lie back down into start position (c). Repeat.

40 Jump Squats

Stand with feet shoulder width apart, arms at your sides. Bend your knees, keeping them in line with your feet, and sit back into a quarter squat (a). Perform a small jump, and land back in your squat position (b). Repeat.

30 Push-Ups

Get into plank position, hands on the ground directly under your shoulders, legs about hip width apart (a). Keeping your elbows tucked against your sides and your body in a straight line, bend your elbows and lower your entire body until it almost touches the ground (or as far down as you can) (b). Return to start position (c). Repeat.

20 Split Jumps (Jumping Lunges)

Start with feet hip width apart, arms at your sides. Perform a small jump upwards while simultaneously moving your right leg forward and left leg backwards, landing in a lunge with right knee bent directly over your toes, left knee bent directly in line with your hip (a). Jump and at the same time reverse legs (b). Repeat.

10 Tricep Dips

Get onto all fours facing the ceiling, knees bent 90 degrees over your toes, hands on the ground under your shoulders, fingers facing forward, back straight so your core is parallel to the ground (a). Keeping your elbows tucked in, bend them to lower your butt as close to the ground as you can get (b). Push back up (c). Repeat.

30 sec Burpees

Start standing. Place your hands on the ground and jump your legs backwards until they are fully extended, so you end up in a push up position (a). Quickly jump your legs back towards your hands (b). Stand up quickly and jump with hands raised up to the ceiling. Repeat immediately when you land the jump.

Originally published December 2013. Updated August 2017.

For more high-intensity workouts you can do anytime, anyplace, head to dailyburn.com/365 to try a free 30-day trial.

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Lunes, Agosto 21, 2017

Low Impact Cardio and Abs Workout with Warm Up and Cool Down

Full info for this cardio and abs workout @ https://goo.gl/X2Gba2 New 4 Week FB Burn Program now available @ https://goo.gl/2NXnTy Search all home workout programs @ https://goo.gl/lx7PBo 4 Week Meal Plan now available @ https://goo.gl/qyjnZl 4 Week Bodyweight-Only Home Workout Program @ https://goo.gl/5dURvz We use PowerBlock's adjustable dumbbells: http://bit.ly/yDWK7V Keep up with us on facebook @ http://on.fb.me/1nLlLwY Instagram @ http://bit.ly/LeZwmC Twitter @ http://bit.ly/1BnC8cm Pinterest @ http://bit.ly/1xvTt3s Fitness Blender's workout programs make it possible to keep our workout videos & website free. Search over 500 free full length workout videos by length, difficulty, training type, muscles targeted, goal, calorie burn, equipment & more @ http://bit.ly/1H9N3bJ If you don't want to spend a single penny, try our free 5 Day Challenge @ http://bit.ly/1PdDv1n Note: All information provided by Fitness Blender is of a general nature and is furnished only for educational/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. You agree that use of this information is at your own risk and hold Fitness Blender harmless from any and all losses, liabilities, injuries or damages resulting from any and all claims.

from John L Fitness https://www.youtube.com/watch?v=BGP9J0Nn2Hw
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6 Strength Exercises to Go from Basic to Advanced

[caption id="attachment_61127" align="alignnone" width="620"] Photo: Twenty20[/caption]

If you’re feeling stuck doing the same strength exercises day after day, week after week, it’s time to kick your workout — and your results — up a notch.

“The body adapts to the loads and stress placed upon it,” says Boston-based strength coach Tony Gentilcore, CSCS. Also known as the overload principle, this means your muscles will only continue to adapt and grow when you continue to challenge them — aka add more reps or sets, take shorter rest breaks or amp up the weight.

Another surefire way to keep your muscles guessing and add some spice to your routine: tweak the exercises themselves. Luckily, there are easy ways to take common strength exercises — like back squats, chest presses and bent-over rows — to the next level of training. After all, once you’ve nailed down your technique on the basics, it only makes sense to make them more advanced, Gentilcore says. Here’s how.

6 Ways to Step Up Basic Strength Exercises

1. Instead of: Chest Presses

Try: Squeeze Presses

According to Gentilcore, squeezing a pair of dumbbells together while performing the chest press will increase your time under tension, giving your pecs and shoulders a boost.

How to: Lie on a bench, back flat against it, arms bent, and dumbbells held at chest height, palms facing away from your face (a). Actively press the ends of the dumbbells together (b). Continue squeezing the ends together as you press the dumbbells straight up over your chest (c). Then, lower the weights with control until your elbows dip just below the height of the bench (d). Push them back up to start, continuing to squeeze the ends of the dumbbells together throughout the entire movement.

2. Instead of: Back Squats

Try: Back Squats with Pause

Taking a prolonged pause at the bottom of the back squat means your glutes, quad, and core will have to work overtime to keep you upright while supporting the weight. Be sure to maintain tension in the bottom position. “Don’t relax,” Gentilcore says.

How to: With a barbell positioned across your upper back, initiate the squat by pushing your butt back and bending at the knees to lower down toward the floor (a). Maintain tension as you pause in the bottom position for two to five seconds (b). Drive through your heels to push back to stand (c). Keep your torso upright and knees in line with your toes throughout the movement.

3. Instead of: Lunges

Try: Forward-to-Reverse Lunges

This two-in-one lunge variation packs more work into every rep. It’ll also test your balance and coordination as you switch from one position to the next, all standing on one leg. As an added bonus, this extra work burns more calories than doing either lunge variation on its own, Gentilcore says.

How to: Stand tall with your feet shoulder-width apart. Take one large step forward with one foot and lower your hips toward the ground with control (a). Return to standing by driving through the heel of your front foot (b). Once standing, take one large step behind you with the same foot. Sink into your hips as you lower toward the floor (c). Then, driving through the heel of your front foot, stand back up (d). Complete all repetitions on one side before switching legs.

4. Instead of: Shoulder Presses

Try: Z-Presses

To make your shoulder presses more challenging, take them to the floor. According to Gentilcore, doing these seated means you won’t be able to use your hips to help press the weight overhead.

How to: Grab a pair of dumbbells or set up a barbell low enough that you can press it overhead while seated on the floor (a). Begin seated with your legs extended in a V shape straight out in front of you. Sitting tall, press the dumbbells or the barbell overhead, keeping your legs and heels pressed into the ground (b). Lower the weight back down to shoulder height with control and repeat (c).

5. Instead of: Barbell Bent-Over Rows

Try: Mechanical Advantage Sets

Certain grip positions can make exercises easier (underhand) or harder (overhand), says Gentilcore. By switching to an easier grip position once you reach the point where you can’t eke out more reps, you’ll be able to do more work and gain strength faster.

How to: With an overhand grip (palms facing up) on a barbell, hinge forward approximately 45 degrees, knees slightly bent. Both arms should be fully extended, and you should feel a slight stretch in the shoulders and hamstrings (a). Keeping your chest open and chin tucked, pull the barbell toward your ribcage, elbows pulling back toward your hips and stopping at your midline. Squeeze your shoulder blades together at the top of the movement (b). Lower the barbell with control until your arms are fully extended and you feel a slight stretch in the shoulder. Perform as many reps as possible without a breakdown in form (c). When you feel your muscles fatigue, switch to an underhand grip and do as many reps as possible until failure (d).

6. Instead of: Crunches

Try: Reverse Crunches

Done right, reverse crunches take out any momentum from the legs, relying solely on the strength of your lower abs to lift your hips off the floor. According to Gentilcore, reverse crunches are also less taxing on the spine and lower back than standard crunches.

How to: Begin lying on your back with knees bent 90 degrees, calves parallel to the floor. Rest your fingertips against the back of your head, keeping your elbows wide and chest open (a). Use your hips to lift your butt off the floor and bring your knees toward your chest (b). Lower your hips with control to return to the starting position (c).

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Huwebes, Agosto 17, 2017

How 10 Runners Beat Their Marathon Personal Best

[caption id="attachment_61148" align="alignnone" width="620"] How 10 Runners Beat Their Marathon Personal Best Photo: Courtesy of Jocelyn Bonneau[/caption]

If you’ve just run your first marathon, you might relate to the common “never again” sentiment as you struggle to move your Jell-O-like legs. But once the soreness wears off and you’re basking in the glow of your achievement, it’s natural to wonder how much more you’re capable of.

Regardless of age and experience level, many repeat marathoners share the desire to crush their personal best. Perhaps that’s running it under four (or even three) hours, or qualifying for the prestigious Boston Marathon. Whatever your running goals, you’ll definitely feel inspired by these goal-getting tactics from marathoners just like you.

How 10 Runners Scored Their Marathon Personal Best

[caption id="attachment_61138" align="alignnone" width="620"] How 10 Runners Beat Their Marathon Personal Best: Victoria Webster Photo: Courtesy of Victoria Webster[/caption]

1. Train with ladder formats, tempo runs and hills.

Victoria Webster, 33, Houston, TX
“After running a nearly 25-minute PR (from 4:08 to 3:44) in my second marathon, I realized that if I put more effort into what I was doing, I could get faster,” Webster says. In addition to increasing the frequency of her weekday runs and losing a few pounds, she also did intervals, ladder formats, tempo runs and hills. “I also started training with people who were faster than me,” she says. Changing up her regimen paid off and brought her PR down to 3:01.

[caption id="attachment_61181" align="alignnone" width="620"] Marathon Personal Best: Anne Callaway Photo: Courtesy of Anne Callaway[/caption]

2. Focus on improving shorter distances.

Anne Callaway, 32, New York, NY
“I was once told I would never be able to run a marathon because I am bowlegged and one leg is longer than the other. This only gave me more motivation,” Callaway says. She proved them wrong by running four marathons in four years with a personal best of 4:32. After hiring a run coach, she learned how to race based on effort level. Improving her pace and running mechanics during half-marathons and shorter distances helped Callaway set a 3:58 PR in the 2016 New York City Marathon. “I couldn’t believe it!” she says.

Photo: Courtesy of Steve Maliszewski

3. Recover more, run less.

Steve Maliszewski, 45, Houston, TX
“I chased a Boston qualifier for about two-and-a-half years, coming close two out of three times,” Maliszewski says. Instead of turning the intensity up on his training schedule, he worked on building good recovery practices. “If I didn’t meet a certain pace on a run, then I just dusted myself off and moved on to the next run. This helped me go from a 3:42 to a 3:09,” he says.

[caption id="attachment_61141" align="alignnone" width="620"] How 10 Runners Beat Their Marathon Personal Best: Jocelyn Bonneau Photo: Courtesy of Jocelyn Bonneau[/caption]

4. Chase down a friend.

Jocelyn Bonneau, 32, New York City, NY
It took Bonneau more than three years and four marathons to finally run a sub-4 at the 2012 Philadelphia Marathon. “I hired a coach who not only helped me create a training plan, but also helped me get through my mental roadblocks,” Bonneau says. She also started running regularly with a friend who was faster than her. “There is nothing like peer pressure and the company of a good friend to get you moving faster,” Bonneau says.

[caption id="attachment_61142" align="alignnone" width="620"] How 10 Runners Beat Their Marathon Personal Best: Brit Davis Photo: Courtesy of Brit Davis[/caption]

5. Fake it ‘til you make it.

Brit Davis, 47, Longmont, CO
Davis had no idea what the Boston Marathon was about until a friend told him he was close to qualifying. So he got more serious about his training and started incorporating tempo and hill workouts. Soon enough, Davis realized, “I could hold faster paces for longer.” In just a little over a year, he finished with a 3:13 at The Woodlands Marathon. “I learned the value of self-confidence and that I’m capable of much more than I know.”

[caption id="attachment_61179" align="alignnone" width="620"] Marathon Personal Best: Meggie Smith Photo: Courtesy of Meggie Smith[/caption]

6. Realize that not every run is going to be great.

Meggie Smith, 31, Los Angeles, CA
Consistency was key for Smith, no matter how good or bad the workout was. “Not every workout or run had to be ‘great’ or ‘better,’” says Smith. “What I needed to do was string together a bunch of good weeks or months that turned into something great.” With hard work and perseverance, Smith finally got a BQ at the 2013 Eugene Marathon.

[caption id="attachment_61145" align="alignnone" width="620"] Marathon Personal Best: Cipriana Cuevas Photo: Courtesy of Cipriana Cuevas[/caption]

7. Improve your nutrition.

Cipriana Cuevas, 32, Brooklyn, NY
Marathon PRs are made in the kitchen as much as they are on the track. Cuevas went vegan and made healthy changes to her lifestyle to help her reach her goal of qualifying for the Boston marathon. “I also increased my mileage from 35 miles per week to 55 plus, while working with a run coach,” Cuevas says. “This helped me go from 4:27 to a 3:33 in one year.”

[caption id="attachment_61161" align="alignnone" width="620"] Marathon Personal Best: Lauren Ross Photo: Courtesy of Lauren Ross[/caption]

8. Go for slow runs.

Lauren Ross, 26, Houston, TX
Sometimes the key to being a fast runner is to go slow and easy. Ross learned the hard way when she injured herself from running too fast (yes that can happen). “I had to sit out my next three marathons, including Boston,” she recalls. But today, Ross feels stronger and appreciates slow, easy miles. “I know they’re loosening up my muscles, building my endurance and allowing my legs to get ready for the next hard workout,” Ross says. Four years later, she’s gearing up for her first Boston Marathon.

[caption id="attachment_61146" align="alignnone" width="620"] Marathon Personal Best: Kristie Barbee Photo: Kristie Barbee[/caption]

9. Strength work, strength work, strength work.

Kristie Barbee, 54, Houston, TX
Running takes more than just speed and endurance. For Barbee, it takes strengthening the muscles around her joints to prevent injury, too. “Since I’m older, I needed strength work on my hips, glutes, hamstrings and inner quads to protect my knees,” Barbee says. Now in her fifties, she’s a faster, stronger and better-conditioned runner.

[caption id="attachment_61176" align="alignnone" width="620"] Marathon Personal Best: Luca Grisa Photo: Courtesy of Luca Grisa[/caption]

10. Shorten your training plan.

Luca Grisa, 38, Brooklyn, NY
For previous races, Grisa’s training plans would span 16 to 18 weeks, but when he shortened it to just eight weeks, he hit his best stride. “My coach’s main idea is that people who run regularly can forgo the first four to six weeks of marathon-specific workouts since the legs are already used to running,” Grisa says. This strategy kept Grisa fresh and injury-free. “It ultimately helped me meet my goal and run a 2:58 at the 2015 Chicago Marathon.”

from John L Fitness http://ift.tt/2fNSp9w
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Miyerkules, Agosto 16, 2017

10 Upper-Body Exercises to Master the Perfect Pull-Up

[caption id="attachment_61070" align="alignnone" width="620"] 10 Upper-Body Exercises to Master the Perfect Pull-Up Photo: Twenty20[/caption]

The pull-up is the original badass move. Sure, there are plenty of ways to show off just how strong you are, but the pull-up is unmatched. It demands back, shoulder, arm strength, not to mention a strong core, too. But if you finally want to learn how to nail one (or 10), you might be intimidated by the challenge. And we’re not going to lie to you: It takes work.

“You’re moving your whole bodyweight on your hands, which is something you typically don’t do. It’s like learning to walk,” says Mark Ribeiro, a certified personal trainer at the Fhitting Room in New York City. (You might know him from his turn on American Ninja Warrior.)

Rather than training pull-ups solo, we tapped Ribeiro to show us how to successfully advance to the real deal by working all the necessary muscles. Don’t get frustrated if you can’t do one clean (meaning your don’t use your knees to swing up) unassisted pull-up right away, Ribeiro says. It can take a few months, especially for someone who doesn’t do bodyweight exercises.

But the payoff is bragging rights. To help you get there, here are 10 exercises from Ribeiro that’ll take you from the ground up.

10 Moves to Master the Pull-Up

You can perform all 10 of the following exercises in a single strength training session. Or, mix and match the moves, like the hollow and hanging hold on one day, and the bent-over row and hinged row the next day. Ribeiro recommends devoting at least two days a week, eventually progressing to three days. For each exercise, perform two to three sets AMRAP style, until your form starts to break.

[caption id="attachment_61058" align="alignnone" width="620"] Moves to Master a Pull-Up: Hollow Hold Photo: Courtesy of the Fhitting Room[/caption]

1. Hollow Hold

This is where you practice the proper pull-up position, so you engage both your core and back and don’t make the mistake of pushing your hips forward when hanging.

How to: Lie your back on the floor with your arms extended by your ears (a). Lift your legs off the ground and your arms overhead simultaneously to hold a hollow position (b).

[caption id="attachment_61060" align="alignnone" width="620"] Moves to Master a Pull-Up: Hanging Hold Photo: Courtesy of the Fhitting Room[/caption]

2. Hanging Hold

This pose helps you practice the bottom of the movement, as well as build grip strength. This eccentric phase of the pull-up is all about lowering down with control.

How to: Dead hang (relax shoulders and lats) from a bar (a). Pull your shoulders down and squeeze your lats into a reverse shrug (b).

[caption id="attachment_61061" align="alignnone" width="620"] Moves to Master a Pull-Up: Bent-Over Row GIF: Courtesy of the Fhitting Room[/caption]

3. Bent-Over Row

Here, you’ll engage your lats and biceps to give you a full range of motion on the pull.

How to: Lunge your left foot forward, and your right foot behind you (a). Hold a dumbbell in your right hand with your left elbow resting on your knee (b). Pull the weight up to your chest, bending your elbow to 90 degrees (b). Maintain a tight core throughout the movement to stay stable (c).

[caption id="attachment_61062" align="alignnone" width="620"] Moves to Master a Pull-Up: Hinged Row GIF: Courtesy of the Fhitting Room[/caption]

4. Hinged Row

Similar to a bent-over row, this move requires you to use two hands simultaneously, which is more accurate to a pull-up.

How to: Hold a dumbbell in each hand. Bend over slightly with your knees slightly bent and your back straight (a). Pull dumbbells into your chest and slowly release them back down (b).

[caption id="attachment_61069" align="alignnone" width="620"] Moves to Master a Pull-Up: Deep Low Row GIF: Courtesy of the Fhitting Room[/caption]

5. Deep Low Row

With this move, your bodyweight provides the resistance. You’ll learn how to engage your back while pulling. This will also improve grip strength to hold onto the bar throughout the exercise. Ribeiro uses TRX straps here, but if you can’t get a hold of a pair, use a bar on a squat rack.

How to: Hold two TRX handles with your palms facing in (or holding a bar with both hands). Lean back and walk feet forward so that your body is at a 45-degree angle with the floor (a). Engage your core to stabilize your spine, and pull your chest into your hands (b).

[caption id="attachment_61063" align="alignnone" width="620"] Moves to Master a Pull-Up: Bridged Row GIF: Courtesy of the Fhitting Room[/caption]

6. Bridged Row

Engaging your biceps and lats, this is the next step up to getting accustomed to using your full bodyweight. Again, if needed, use a squat rack bar. Be sure to keep your back straight as you pull your body towards your hands.

How to: Position a block or step in front of the TRX straps. Sit down under the handles and grab them. Walk your feet onto the block — you should be hovering horizontally over the floor (a). With arms in front of your chest, pull your body up to your hands (b).

[caption id="attachment_61064" align="alignnone" width="620"] Moves to Master a Pull-Up: Lat Pull Down GIF: Courtesy of the Fhitting Room[/caption]

7. Lat Pull Down

Similar to the motion of a pull-up, this move engages your back. Keep your core tight as you pull the bands down to ensure you aren’t arching your back.

How to: Loop a resistance band around a bar overhead. Grip each side with one hand and sit on the floor. (a). Pull your hands down toward your chest and release the band slowly to extend your hands up overhead (b). Do a high number of reps (more than 15) to work your full range of motion (c).

[caption id="attachment_61065" align="alignnone" width="620"] Moves to Master a Pull-Up: Assisted Pull-Up GIF: Courtesy of the Fhitting Room[/caption]

8. Assisted Pull-Up

You’re almost there! Loop a band around an overhead bar like in the lat pull down or use a pull-up machine.

How to: Holding onto the bar in that hollow position you practiced earlier, pull yourself up to bring your chin to the bar (a). Keep your legs together and engage your core to prevent arching your back (b). Think quality over quantity here — performing sets of 10 reps.

[caption id="attachment_61066" align="alignnone" width="620"] Moves to Master a Pull-Up: Negatives GIF: Courtesy of the Fhitting Room[/caption]

9. Negatives

This move focuses on the bottom portion of a pull-up and engages your back using your full bodyweight. If you can’t hold it at the top yet, that’s OK! It simply means you need more practice with the other moves on this list.

How to: Use a box to help you get up to an overhead bar. Start at the top with your chin to the bar (a). Hold for second and then lower down with control (b). Yes, these are meant to be tough — so aim for sets of three to five reps.

[caption id="attachment_61067" align="alignnone" width="620"] Moves to Master a Pull-Up: Push Press GIF: Courtesy of the Fhitting Room[/caption]

10. Push Press Negative

This move will help strengthen your back without having to do a pull motion.

How to: Grab a dumbbell in each hand and bring them up to your shoulders (a). Bend your knees and lift the weights over your head (b). Slowly lower yourself towards the ground (c). Perform sets of three to five reps — again thinking quality over quantity here.

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Lunes, Agosto 14, 2017

6 Vertical Races for the Ultimate Fitness Test

[caption id="attachment_60974" align="alignnone" width="620"] 6 Vertical Races for the Ultimate Fitness Test Photos (clockwise from top left): Red Bull; the Cystic Fibrosis Foundation, Shirley Ryan AbilityLab, Fred Hutchinson Cancer Research Center for Base 2 Space[/caption]

For a total departure from your typical 10K or trail run, move on up with one of these six vertical races. They give “taking the stairs” a whole new meaning, while skyrocketing your calorie burn and frying your quads and glutes. They each require you to scale a peak — whether you’re sprinting up the staircase of a famous skyscraper or climbing a ski slope. Your reward: Killer views and an even more killer workout. Bragging rights also await at the top.

6 Vertical Races That Will Challenge Your Running Skills

[caption id="attachment_60953" align="alignnone" width="620"] Vertical Races: Red Bull 400 Photo courtesy of Red Bull[/caption]

1. Red Bull 400

When: September 30, 2017
Where: Park City, Utah

In the third annual running of this race, you’ll swap out steps for a ski jump in Utah Olympic Park. Running 400 meters might sound like an insignificant distance — but it’s a near completely vertical course. (If that sounds like too much, sign up for the 4x100 meter relay instead.) To make the ascent even tougher: Park City has an elevation of 6,870 feet right from the start. Scale to the top and you’re sure to feel on top of the world.

[caption id="attachment_60954" align="alignnone" width="620"] Vertical Races: Base 2 Space Photo courtesy of the Fred Hutchinson Cancer Research Center for Base 2 Space[/caption]

2. Base 2 Space

When: October 1, 2017
Where: Seattle, WA

Climb 52 stories (or 832 steps) up one of two intertwining, open-air stairwells in this sprint to the top of Seattle’s famous Space Needle. Hang out in the observation deck afterward — 520 feet above the ground — to soak up sights of the surrounding city. The event raises money for the Fred Hutchinson Cancer Research Center, and if you’re one of the top fundraisers or first finishers, you could win the chance to walk the building’s Halo. Only a handful of people have done so since it opened in 1962.

[caption id="attachment_60976" align="alignnone" width="620"] Vertical Races: SkyRise Chicago Photo courtesy of Shirley Ryan AbilityLab[/caption]

3. SkyRise Chicago

When: November 5, 2017
Where: Chicago, IL

For this late fall race, you'll take on the world’s tallest indoor stair climb. Hoof it up the 103 floors (that’s 2,109 steps) of Chicago's Willis Tower, the second tallest building in the western hemisphere. The view of the Windy City from up above is quite breathtaking — though you’ll probably already be breathless from the run to the top.

[caption id="attachment_60955" align="alignnone" width="620"] Vertical Races: Empire State Building Run-Up Photo: Twenty20[/caption]

4. Empire State Building Run-Up

When: February 2018
Where: New York, NY

Earlier this year marked the 40th anniversary of this climb to the top of one of the most iconic buildings in the Big Apple. During the sprint, you’ll cover 1,576 stairs over 86 flights. Take some time at the top to give your lungs a breather, as you soak up the sights of Central Park and other Manhattan landmarks.

[caption id="attachment_60956" align="alignnone" width="620"] Photo courtesy of American Lung Association in California, Fight For Air Climb Los Angeles[/caption]

5. Fight for Air Climb

When: April 14, 2018
Where: Los Angeles, CA

The American Lung Association sponsors many races to the top of skyscrapers across the country. This one, in the modernist Aon Center in downtown LA, involves running up 63 floors or 1,393 steps. Sign up with a team to raise money to help people with lung disease and you’ll feel even better about hitting your peak.

[caption id="attachment_60957" align="alignnone" width="620"] Vertical Races: Denver CF Climb Photo courtesy of the Cystic Fibrosis Foundation[/caption]

6. Denver CF Climb

When: July 2018
Where: Denver, CO

You can find stair races across the country that raise money for the Cystic Fibrosis Foundation. But take on this one, at Sports Authority Field in Denver, and you’ll hoof it up and down 3,865 steps inside the stadium. If fundraising for kids with CF weren’t inspiration enough, let fire fighters and police officers on the course put some pep in your step. The race has a whole entry category dedicated to first responders running in their full uniforms.

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