Tag Archives: training

Tricep Dip on the Wunda Chair

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Welcome to my latest Snap Pilates Videos shot in Barcelona at Studio Australia Barcelona.

This is the Tricep Dip on the Wunda Chair. This is a very versatile piece of equipment and an excellent exercise to really target the triceps to strengthen and tone them.

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Criss Cross Exercise Chris Hunt Pilates

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My latest Snap Video is Criss-Cross, which focuses on the abs and especially on the obliques, all essential if you want to be the best boarder of skier that you can.

Lie on your back with a neutral spine. Bend your knees and bring your shins up so that they are parallel to the floor. Place your hands behind your head. Keep the neck relaxed and your elbows nice and wide. On the out breath curl the chin and shoulders up to the base of the shoulder blades. Keep your arms relaxed, let the abs do the work. Take the right shoulder towards the left knee ensuring a good rotation, then on the in-breath return to the starting position. Repeat on the left.

Extreme TRX Training

Chris Hunt Fitness TRX 2

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Here I am using TRX to do an extreme chest push-up completely suspended off the ground.

if you have not yet used TRX, you should give it a go. It’s excellent for all Fitness Levels because it so versatile. It will help build functional strength, but will also help you improve anaerobic cardiovascular endurance. You have the choice to perform any exercise at a rapid pace or with a slow and controlled motion. Of course, the faster you go, the greater cardio training potential you will have. There are literally hundreds of different variations of exercises you can use to target every muscle of the body, and it’s really portable.

Suspension training is an excellent way to improve muscle imbalances primarily because of the amount of balance you must have to perform any of these exercise. Because of the constant instability, your body will perform as single unit to maintain the necessary balance. Many training injuries are a direct results of muscular imbalances throughout the body. As previously mentioned, TRX will help correct such imbalances, and can be a great tool for people who are recovering some injury.

Chris TRX

From my perspective as a Pilates presenter I love the way that TRX is an extremely attractive training technique because of its ability to active the core. This is due to the constant instability that the straps provide. You must be able to balance and keep your core tight throughout every movement. TRX can strengthen all muscles of the core including the rectus abdominis (front of abs), transverse abdominis (sides of abs), and lower back.

bodyFUNC

All TRX exercises are very low-impact and are excellent for people looking to give their joints a break. This is especially true for runners who tend to get overuse injuries due to repetitive movements. You don’t need to worry about being crushed by heavy weights because the only resistance you use is your own body.

Most of all for me this is a really fun way to train indoors our outside. Give it a try. Let me know if you want any more information or tips, I am here to help.

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How to gain muscle and then keep it!

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For many men and women, the toning, creation and retention of muscle mass is a mythical journey shrouded in gossip and hear-say. It is a complex issue dependant on many factors that vary person to person, but let’s try to simply some things.

So many myths… 

I am often asked by worried people, especially ladies, that they will quickly gain muscle size and look unfeminine. It takes time for a muscle to grow in size and strength. It also takes the right combination of muscle stress, recovery time, nutrition, hormones, and genetics. It typically takes people dedicated to muscle growth a lot of time and effort to reach their goals, so relax, you are not going to sprout bulging muscles over-night, although you might notice some quick improvement in strength in the beginning.

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Another common comment is that muscle weighs more that fat. This one is true, so if you add muscle and lose fat, you can add weight, but the muscle will take up less space than the same amount of fat so you’ll look better. Muscle also speeds up your metabolism so you burn more calories day and night trying to maintain that muscle mass. With this is mind, it is clear that no weight loss plan is complete without strength training as well.

When it comes to the number of repetitions, there are some things to consider. Using lighter loads does not necessarily mean longer and leaner muscles. You can lift a weight 40 times without feeling tired, but you’re not challenging the muscle enough to develop good muscle tone or get significantly stronger. Doing high numbers of reps doesn’t get your heart rate up either, so you’re certainly not burning much if any fat. If you use a weight that will cause muscle fatigue after no more than 15 repetitions, this can get the best results in endurance, muscle tone and strength. Also it’s important to mix up your workout by using a variety of weights (from 50% to 90% of maximum capacity) and repetitions (between 5 to 20 per set). Doing higher reps with lower loads helps build endurance; lower reps with higher loads helps build strength. Variety is, as always, the spice of life.

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Some athletes I work with are initially worried that if they grow muscle mass then they will lose their speed. It’s obvious that for some sports too much mass is not required, but weight training, especially at a high intensity or with explosive movements, can actually help sports such as running and cycling by building strong, powerful muscles that can rapidly react when called upon to accelerate. Also, a well-rounded weight training plan can also reduce injuries by balancing key muscle groups and reinforcing vulnerable joints.

One thing that my Pilates clients learn is that doing exercise slowly makes a big difference. It’s not always necessary to load on more and more weight to get stronger. By slowing down the speed while lifting and lowering weights stresses the muscle and forces it to get stronger.

Here is the mother of all myths when it comes to muscles. How many times have I been asked if by stopping weight training, will my muscles will turn to fat? This question does have a simple answer. No! Muscle and fat are two distinct types of tissue, so it’s physiologically impossible for one to “turn into” the other. Muscle will lose tone, however, if it’s not used, which may result in a flabby appearance where you used to be solid, and if you don’t adjust your diet and workout after you quit training, some of that food you’re eating could turn to fat.

Old age comes to us all

Getting older doesn’t mean giving up muscle strength. Not only can adults fight the battle of strength and muscle loss that comes with age, but the Golden Years can be a time to get stronger, says recent research from the USA.

ImageResistance exercise is a great way to increase lean muscle tissue and strength capacity so that people can function more readily in daily life, Through resistance training, adults can improve their ability to do anything that requires manipulating their own body mass through a full range of motions.

Normally, adults who are sedentary beyond age 50 can expect muscle loss of up to 0.4 pounds a year. That only worsens as people age. But even earlier in adulthood; the 30s, 40s and 50s, you can begin to see declines if you do not engage in any strengthening activities.

Recent analyses of current research show that the most important factor in somebody’s function is their strength capacity. No matter what age you are, you can experience significant strength improvement with progressive resistance exercise. This means that the amount of weight used, and the frequency and duration of training sessions is altered over time to accommodate improvements.

Evidence shows that after an average of 18-20 weeks of progressive resistance training, an adult can add 2.42 pounds of lean muscle to their body mass and increases their overall strength by 25-30%.

Recommendations for those over 50

Anyone over age 50 should strongly consider participating in resistance exercise. A good way for to start, especially for people who are relatively sedentary, and after getting permission from their doctor to do so, is to use their body mass as a load for exercises. Such exercises you can do include exercises that progress through a full range of motion, such as Pilates and Yoga.

Transition to the gym

After getting accustomed to these activities, you can move on to more advanced resistance training in a gym, with the help of a fitness professional. You should feel comfortable asking a trainer whether they have experience working with aging adults. I suggest that you participate in strengthening exercise two days per week as the minimum.

Don’t forget to progress

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As resistance training progresses and weights and machines are introduced, you should keep in mind the need for increased resistance and intensity of your training to continue building muscle mass and strength. A good fitness professional can help plan an appropriate training regimen, and make adjustments based on how you respond as you progress. Progressive resistance training should be encouraged among healthy older adults to help minimize the loss of muscle mass and strength as they age.

So there you have it, a quick and simple guide that I hope will help and encourage you to reach greater heights this year than ever before. Good luck. Let me know if you need any help.

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