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Monthly Archives: December 2009


As we wind down to the end of the year, we’ll depart slightly from our usual reporting and post some great links for health, wellness and fitness workouts.

The principles to being athletically fit are accomplished utilizing the four key components of fitness. What I like to refer to as the Four Block Foundation of Fitness© – Speed, Agility, Strength, flexibility.  Attain a peak level in each of these attributes and you will be a dynamic force.  Healthy, fit and ready to take on almost anything.

http://www.military.com/military-fitness/

http://www.active.com/nutrition/

http://www.menshealth.com/men/fitness

http://www.womenshealthmag.com/

http://www.livestrong.com/

These are some of the best sites around for fitness, exercise and nutrition tips and plans.

Not that it matters…but here is a quick guide to my winter time workouts.

Indoor Cardio workouts

These exercises are good for endurance and agility. Remember to warm-up and hydrate properly before any exercise.

Two to three minutes of jumping jacks, typical and military style work well. Followed by 10 easy push-ups, then run in-place at an easy pace for about two minutes. Follow that up with squats and standing calf raises. Move to (dynamic) general leg stretches- hamstrings, quads and glutes. Lastly, another minute or two of jumping jacks. Keep in mind, proper warm-up and stretching should be a part of any and all workouts (pre and post)

Jump rope:

One to two minute reps of at least three sets (more if you can) (60-90 second rest intervals between each rep)

Chair or bench hops:

Standing behind a chair or using a bench, place hands on the back of chair or bench, leaning slightly forward- hop side to side (both feet at the same time). Three to five reps of 10-12 each.

Modified run in-place:

From a push-up position, your hands just wider than your shoulders and your left or right knee pulled toward your chest. Then run in place- essentially pull your opposite knee forward while kicking your opposite leg back. At least five reps of 10 or 12 (or a timed set). You could also pull both legs up simultaneously.

Box run:

You’ll need at least a 6′ x 6′ space, but larger is better. This is a timed workout of at least five minutes. Try at least three reps. Starting where ever you like, run up then backwards, then laterally, then up, then laterally repeating any pattern you prefer. The key is to run in all directions- side to side and front to back with no rest during the five minutes. If you can go longer, by all means. Attempt at least three sets.

In-place runs:

This is a timed workout. Try for at least five minutes. This version will mix typical running with high-step running and sprints. (Intervals) Start out with a minuet of running, then go into a high-step (knees up as high as you can) for 45-60 seconds, then immediately sprint as fast as you can for 15 seconds. repeat as often as you can during the five minute set.

Side to side jumps:

Place a rolled up towel or anything that is straight- about two feet long and about 5″ to 6″ wide. Starting on either side jump with both legs/feet simultaneousness side to side over the towel, then side steps over the towel. Try at least three sets each of 10-12.

Cool down with a slow run in-place winding to a walk. Hydrate and stretch your body.

Resistance training

Push-ups, reverse chair dips/squats, leg squats-(in addition to normal squats, balance on one leg and do a set or two) chin-ups and pull-ups. If you have a resistance band- use it as well.

Weight training:

All you need is a set of dumbbells. If you have a barbell, even better.

Bicep curls, tricep extensions, side, shoulder lifts and chest fly’s.

One to two days of weight training, two days of cardio and one day of resistance training. This will give you 4 to 5 days of workouts with the proper recovery in between. Alternate workouts so you are not doing the same regiment more than a day in a row. Recovery is most important in weight training, despite whoever or whatever you may hear or read.

Your muscles need at least 24 hours to rebuild and repair in order to maximize the benefits of strength training. Don’t forget to eat a sufficient mix of protein and carbs (Either a 3:1 or a 4:1 ratio- depending on how agressive your weight training is) after working out, try to get at least 7 hours of sleep and eat a balanced diet.

Start slow, be consistent and build up to your maximum potential. Every so often change up the routines so as not to get bored or burnt out. I also highly recommend playing sports.

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